The Process Education

FEBRUARY 2025 COHORT KICKOFF CALL

STAGE I COMPANION

STAGE I TRANSCRIPT & SUMMARIES

1.1 Introduction to Onboarding Your Client

1.1 Quiz

1.2 The Intake Form

1.2 Quiz

1.2 Assignment

1.3 The Initial Consultation

1.3 Quiz

1.4 Can You Tell Me More About...?

1.4 Quiz

1.5 What Are Your Past Training Experiences?

1.5 Quiz

1.6 What Are Your Past Coaching Experiences?

1.6 Quiz

1.7 What Type of Fitness Do You Love?

1.7 Quiz

1.8 What Are Your Thoughts and Feelings About Training in the Gym?

1.8 Quiz

1.9 What Are the Top Priorities In Your Life?

1.9 Quiz

1.10 Are There Aspects in Your Life That You Want to Change?

1.10 Quiz

1.11 Tell Me About Your Typical Working Day

1.11 Quiz

1.12 Tell Me About Your Typical Non-Working Day

1.12 Quiz

1.13 What Are You Eating and Drinking on a Typical Working Day?

1.13 Quiz

1.14 What Are You Eating and Drinking on a Typical Non-Working Day?

1.14 Quiz

1.15 How is Your Sleep Quantity, Quality, and Consistency?

1.15 Quiz

1.16 What Are Your Energy Levels Throughout the Day?

1.16 Quiz

1.17 How Are Your Bowel Movements?

1.17 Quiz

1.18 What Are Your Current Stress Levels?

1.18 Quiz

1.19 Why Are These Your Goals?

1.19 Quiz

1.20 How Can I Help You Achieve These Goals?

1.20 Quiz

1.21 Concluding the Initial Consultation

1.21 Quiz

1.22 Intake Form Case Study: Krishca

1.22 Quiz

1.23 Initial Consultation Case Study: Krishca

1.23 Quiz

1.24 Initial Consultation Summary Case Study: Krishca

1.24 Quiz

1.24 Assignment

1.25 Body Composition: Collecting Data

1.25 Quiz

1.26 Body Composition: Assessment Process

1.26 Quiz

1.27 Body Composition: Interpreting InBody Data

1.27 Quiz

1.28 Body Composition: C, I, D Shapes

1.28 Quiz

1.29 Movement Terminology: Overview

1.30 Movement Terminology: The Neck

1.30 Quiz

1.31 Movement Terminology: The Thoracic Spine

1.31 Quiz

1.32 Movement Terminology: The Lumbar Spine

1.32 Quiz

1.33 Movement Terminology: The Scapula

1.33 Quiz

1.34 Movement Terminology: The Shoulder

1.34 Quiz

1.35 Movement Terminology: The Elbow

1.35 Quiz

1.36 Movement Terminology: The Hip

1.36 Quiz

1.37 Movement Terminology: The Knee

1.37 Quiz

1.38 Movement Terminology: The Ankle

1.38 Quiz

1.39 Introduction to The Movement Assessment

1.39 Quiz

1.40 Movement Assessment: Shoulder Rotation Demonstration

1.40 Quiz

1.41 Movement Assessment: Shoulder Rotation Explained

1.41 Quiz

1.42 Movement Assessment: Shoulder P.A.D. Demonstration

1.42 Quiz

1.43 Movement Assessment: Shoulder P.A.D. Explained

1.43 Quiz

1.44 Movement Assessment: Air Squat Demonstration

1.44 Quiz

1.45 Movement Assessment: Air Squat Explained

1.45 Quiz

1.46 Movement Assessment: Patrick Step-Up Demonstration

1.46 Quiz

1.47 Movement Assessment: Patrick Step-Up Explained

1.47 Quiz

1.48 Movement Assessment: Split Squat Demonstration

1.48 Quiz

1.49 Movement Assessment: Split Squat Explained

1.49 Quiz

1.50 Movement Assessment: Toe Touch

1.50 Quiz

1.51 Movement Assessment: Toe Touch Explained

1.51 Quiz

1.52 Movement Assessment: Lying Leg Lift Demonstration

1.52 Quiz

1.53 Movement Assessment: Lying Leg Lift Explained

1.53 Quiz

1.54 Movement Assessment: Tall Plank Demonstration

1.54 Quiz

1.55 Movement Assessment: Tall Plank Explained

1.55 Quiz

1.56 Movement Assessment: Sorenson Hold Demonstration

1.56 Quiz

1.57 Movement Assessment: Sorenson Hold Explained

1.57 Quiz

1.58 Movement Assessment: Side Plank Demonstration

1.58 Quiz

1.59 Movement Assessment: Side Plank Explained

1.59 Quiz

1.60 Capacity Assessment

1.60 Quiz

1.61 Capacity Assessment Demonstration

1.61 Quiz

1.62 Movement Assessment Case Study: Krishca

1.62 Quiz

1..63 Movement Assessment Case Study: Krischa's Results

1.63 Quiz

STAGE I ASSESSMENT

FEBRUARY 2025 COHORT CALL

STAGE II COMPANION

STAGE II TRANSCRIPT & SUMMARIES

2.1 Introduction to The Nutrition and Lifestyle Pyramid

2.1 QUIZ

2.1 ASSIGNMENT

2.2 Lifestyle Essentials: Circadian Rhythm

2.2 QUIZ

2.3 Lifestyle Essentials: Sleep

2.3 QUIZ

2.4 Lifestyle Essentials: Stress

2.4 QUIZ

2.5 Lifestyle Essentials: Food Hygiene

2.5 QUIZ

2.6 Lifestyle Essentials: Hydration

2.6 QUIZ

2.7 Lifestyle Essentials: Movement

2.7 QUIZ

2.7 ASSIGNMENT

2.8 Nutrition and Lifestyle Pyramid: Energy Balance

2.8 QUIZ

2.9 Nutrition and Lifestyle Pyramid: Macronutritients

2.9 QUIZ

2.10 Nutrition and Lifestyle Pyramid: Micronutrients

2.10 QUIZ

2.11 Nutrition and Lifestyle Pyramid: Timing

2.11 QUIZ

2.12 Nutrition and Lifestyle Pyramid: Supplements

2.12 QUIZ

2.13 Lifestyle and Nutrition - Planning and Prioritising

2.13 QUIZ

2.14 How to Summarise Data From the Initial Consultation and Assessment Process

2.14 QUIZ

2.15 Case Study: Planning & Prioritizing for Avatar 1

2.15 QUIZ

2.16 Case Study: Planning & Prioritizing for Avatar 2

2.16 QUIZ

STAGE II ASSESSMENT

FEBRUARY 2025 COHORT CALL

STAGE III COMPANION

STAGE III TRANSCRIPT & SUMMARIES

3.1 Introduction to Resistance Training Programme Design

3.1 QUIZ

3.1 ASSIGNMENT

3.2 Maximal Physical Potential

3.2 QUIZ

3.3 The Strength Continuum

3.3 QUIZ

3.4 Programming And Periodising Reps

3.4 QUIZ

3.5 Sarcoplasmic vs Myofibrillar Training Adaptations

3.5 QUIZ

3.6 High Reps vs Low Reps for Hypertrophy

3.6 Quiz

3.7 Training Intensity for Hypertrophy

3.7 Quiz

3.8 When Should You Decrease Reps?

3.8 QUIZ

3.9 Reps: Other Considerations

3.9 QUIZ

3.10 Tempo, Part One

3.10 QUIZ

3.11 Tempo, Part Two

3.11 QUIZ

3.12 Programming Sets

3.12 QUIZ

3.13 Warm Up Sets vs Working Sets

3.13 QUIZ

3.14 Autoregulation

3.14 QUIZ

3.15 Self-Regulation

3.15 QUIZ

3.16 Structural Balance Ratios Explained

3.16 QUIZ

3.17 Applying Structural Balance Ratios

3.17 QUIZ

3.18 Movement Categorisation when Programming

3.18 QUIZ

3.19 Training Splits

3.19 QUIZ

3.20 Full-Body Resistance (FBR) Training

3.21 QUIZ

3.21 Upper/Lower Training Splits

3.21 QUIZ

3.22 Anatomical Training Split

3.22 QUIZ

3.23 Anterior/Posterior Training Split

3.23 QUIZ

3.24 Introduction to Periodisation

3.24 QUIZ

3.25 Linear Periodisation

3.25 QUIZ

3.26 Undulating Periodisation

3.26 QUIZ

3.27 Block Periodisation

3.27 QUIZ

3.28 Accumulation vs Intensification

3.28 QUIZ

3.29 Introduction to GPS

3.29 QUIZ

3.30 GPS Case Study: Imbalanced Client, 2 Sessions Per Week

3.30 QUIZ

3.31 GPS Case Study: Balanced Client, 2 Sessions Per Week, Anatomical Training Split

3.31 QUIZ

3.32 GPS Case Study: Balanced Client, 3 Sessions Per Week, Anatomical Training Split

3.32 QUIZ

3.33 GPS Case Study: Imbalanced Client, 2 Sessions Per Week, Pattern Split

3.33 QUIZ

3.34 GPS Case Study: Imbalanced Client, 4 Sessions Per Week, Pattern Split

3.34 QUIZ

STAGE III ASSESSMENT

STAGE WRAP-UP CALL

STAGE IV COMPANION

STAGE IV TRANSCRIPT & SUMMARIES

4.1 Introduction to Energy Systems

4.1 Assignment

4.2 Factors That Dictate Each Energy System

4.2 Quiz

4.3 The Three Energy Systems

4.3 Quiz

4.4 Anaerobic ATP-CP

4.4 Quiz

4.5 Anaerobic Glycolytic

4.5 Quiz

4.6 Aerobic Oxidative

4.6 Quiz

4.7 Overview: Energy Systems

4.7 Quiz

4.8 Energy Systems for Running Events

4.8 Quiz

4.9 Sustainable vs. Non-Sustainable Energy Systems

4.9 Quiz

4.10 Benefits of Non-Sustainable Energy System Training

4.10 Quiz

4.11 Benefits of Sustainable Energy System Training

4.11 Quiz

4.12 VO₂ Max

4.12 Quiz

4.13 Movement Categories for Energy System Training

4.13 Quiz

4.14 Power vs. Endurance

4.14 Quiz

4.15 Cyclical vs. Mixed

4.15 Quiz

4.16 The Process Energy System Classification Model

4.16 Quiz

4.17 Non-Sustainable Energy System Training Progressions

4.17 Quiz

4.18 Non-Sustainable Progression Chart

4.18 Quiz

4.19 Non-Sustainable Anaerobic Alactic Power

4.19 Quiz

4.20 Non-Sustainable Anaerobic Alactic Endurance

4.20 Quiz

4.21 Non-Sustainable Anaerobic Lactic Power

4.21 Quiz

4.22 Non-Sustainable Anaerobic Lactic Endurance

4.22 Quiz

4.23 Summary: Non-Sustainable Energy System Training

4.23 Quiz

4.24 How to Train the Aerobic System

4.24 Quiz

4.25 The Sustainable Energy System Progression Chart

4.25 Quiz

4.26 Aerobic Endurance 1 (AE1)

4.26 Quiz

4.27 Aerobic Endurance 2 (AE2)

4.27 Quiz

4.28 Aerobic Endurance 3 (AE3)

4.28 Quiz

4.29 Aerobic Endurance 4 (AE4)

4.29 Quiz

4.30 Aerobic Endurance 5 (AE5)

4.30 Quiz

4.31 Task vs Time-Dependent

4.31 Quiz

4.32 Energy System Training Formats

4.32 Quiz

4.33 Aerobic Training Summary

4.33 Quiz

4.34 What is Happening in a 10-Minute Assault Bike Test?

4.34 Quiz

4.35 Muscle Fibers

4.35 Quiz

4.36 How Do These Muscle Fibers Work Together?

4.36 Quiz

4.37 25% of Race Target

4.37 Quiz

4.38 Case Study: The 1-Minute Assault Bike Test

4.38 Quiz

4.39 Case Study: The 10-Minute Assault Bike Test

4.39 Quiz

4.40 Case Study: The Individual HYROX Race

4.40 Quiz

STAGE IV ASSESSMENT

STAGE IV WRAP-UP CALL

STAGE V COMPANION

STAGE V TRANSCRIPT & SUMMARIES

5.1 Introduction to Blended Programme Design

5.1 Quiz

5.1 Assignment

5.2 Resistance + Sustainable Considerations

5.2 Quiz

5.3 Sustainable + Resistance Considerations

5.3 Quiz

5.4 Sustainable + Resistance + Non-Sustainable Considerations

5.4 Quiz

5.5 Resistance + Sustainable + Non-Sustainable Considerations

5.5 Quiz

5.6 Resistance + Non-Sustainable Considerations

5.6 Quiz

5.7 Non-Effective Blended Program Design

5.7 Quiz

5.8 Blended Training Case Study - 2 Days Per Week

5.8 Quiz

5.9 Blended Training Case Study - 3 Days Per Week

5.9 Quiz

5.10 Blended Training Case Study - 4 Days Per Week

5.10 Quiz

STAGE V ASSESSMENT

STAGE V WRAP-UP CALL