Art of Coaching Materials

Welcome to our Resource Page.

Ideally, you will print everything out…or have it on your computers…or whatever. I would like you to print off the test. Feel free to start working on it.

This test must be finished by Sunday MORNING!!!!

aofc-test

 

The first workshop is included here.

Part One

part-two

The second section on the “Know”

know-part-one

the-know-part-two

The third section is the “Do,” plus the 1-2-3-4 Assessment

part-one-of-do

part-two-of-do

part-three-of-do

The Section on Training Advanced Athletes

a-of-c-bow-and-arrow

The section on Savoir Faire

sf-part-one

sf-part-two

The Last Lecture

the-last-section-of-aofc

 

Workouts (Time Permitting)

Introduction to the Movements

 

Ground Based

6 Point Rock

6 Point Neck Nods

Wrist Vents

6 Point Zenith

Pump

Hip Thrusts

Inchworm

 

Transitions:

 

Rolling 45s

Inchworms

Get Back Ups

 

T Spine

Rolling 45s

CrossCrawls

 

Push Up Family

T Push Up

Hand on Ball Push Ups

Proper Push Up

 

Transitions: Half Kneeling Press (LKD/RKD)

 

LKD/RKD Family

            Big Toe, Belly and Butt!

Bird Dog Series

6 Point to 3 Point (LKD/RKD)

Bird Dog (LKD/RKD)

Single Side Bird Dog (LKD/RKD)

Hip Flexor Stretch (LKD/RKD)

Half Kneeling Press (LKD/RKD)

 

Standing

Goblet Squats and Variations

 

Hinge Family

RDL Stretch

Stop and Pop (L/R Cheek Squeeze)

Bulgarian Goat Bag Swings

Swings

 

Naked Workout

Ground Based Warm Up

6 Point Rock

Inchworms

6 Point Neck Nods

Inchworms

Wrist Vents

Inchworms

6 Point Zenith

Inchworms

Pump

Inchworms

Hip Thrusts

Heart Pumper One

Stop and Pop

Proper Push Up

CrossCrawls

Stop and Pop

Proper Push Up

Intermezzo

Rolling 45s

T Push Ups

CrossCrawls

Heart Pumper Two

Get Back Ups

Intermezzo

Bird Dog Series

6 Point to 3 Point (LKD/RKD)

Bird Dog (LKD/RKD)

Single Side Bird Dog (LKD/RKD)

Hip Flexor Stretch (LKD/RKD)

 

Finale

Stop and Pop

Goblet Squat

Proper Push Up

Hip Thrust

 

The Final Bow

6 Point Rock

6 Point Neck Nods

Wrist Vents

6 Point Zenith

Pump

 

 

Coyote Point KB Workout

Unless otherwise noted each exercise is to be performed for SOME quality reps.

  1. 10 Swings/One Goblet Squat/March in Place

6 Point Rock

  1. 10 Swings/One Goblet Squat/March in Place

Pump

  1. 10 Swings/One Goblet Squat/March in Place

6 Point Zenith

  1. 10 Swings/One Goblet Squat/March in Place

CrossCrawls

  1. 10 Swings/One Goblet Squat/March in Place

Neck Nods

  1. 10 Swings/One Goblet Squat/March in Place

Rolling 45s

  1. 10 Swings/One Goblet Squat/March in Place

Hip Flexor Stretch Left Knee Down (LKD)

  1. 10 Swings/One Goblet Squat/March in Place

Hip Flexer Stretch Right Knee Down (RKD)

  1. 10 Swings/One Goblet Squat/March in Place

Hands on Kettlebell Right Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

Wrist Vents

  1. 10 Swings/One Goblet Squat/March in Place

Hand on Kettlebell Left Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

Wrist Vents

  1. 10 Swings/One Goblet Squat/March in Place

Bird Dog Series LKD

  1. 10 Swings/One Goblet Squat/March in Place

Bird Dog Series RKD

  1. 10 Swings/One Goblet Squat/March in Place

Half Kneeling Presses LKD

  1. 10 Swings/One Goblet Squat/March in Place

Rolling 45s

  1. 10 Swings/One Goblet Squat/March in Place

Half Kneeling Presses RKD

  1. 10 Swings/One Goblet Squat/March in Place

T Push Up Left

  1. 10 Swings/One Goblet Squat/March in Place

T Push Up Right

  1. 10 Swings/One Goblet Squat/March in Place

5 Proper Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

4 Proper Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

3 Proper Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

2 Proper Push Ups

  1. 10 Swings/One Goblet Squat/March in Place

1 Proper Push Up

  1. 10 Swings/One Goblet Squat/March in Place

 

250 Swings/25 Squats/15 Plus Push Ups

 

One Mat Workout

 

(For Heart Rate, use HR Monitor or Six Second Pulse)

6 Point Rock

Hinges (Swings or BGBS) Heart Rate

Pump

6 Point Zenith

CrossCrawls

Neck Nods

6 Point Zenith

 

Hangover

5 Hinge

1 Inchworm

T Push Up Right

T Push Up Left…4, 3,2,1 Heart Rate

 

Rolling 45s

Hinges

Rolling 45s

Hinges

Goblet Squats and Hip Flexor Stretch

Hinges

Hand on Ball Left Push Ups

Wrist Vents

Hand on Ball Right Push Ups

RDL Stretch

 

Humane Burpee (5-4-3-2-1)

Hinge/Squat/Inchworm/Push Up/Inchworm Heart Rate

 

Bird Dog Series LKD (Left Knee Down)

Hinges

Bird Dog Series RKD (Right Knee Down)

Hinges Heart Rate

Half Kneeling Presses LKD

Rolling 45s

Half Kneeling Presses RKD

Rolling 45s

Hinges

 

 

6 Point Rock

Hinges (Swings or BGBS) Heart Rate

Pump

6 Point Zenith

CrossCrawls

Neck Nods

6 Point Zenith

 

Hypertrophy B “The Cohort Workout”

 

Cluster One

 

 

Cluster Two

 

Cluster Three

Cluster Four

 

Cluster Five

“The Cook Drill”

 

Loaded Carries demand integrity. Gray Cook has a wonderful drill that we call the Cook Drill at my gym:

 

Generally, men can use the 20 Kilo and women the 10 kilo on the first outing.

 

Now, begin walking, but with one small thing:

 

Hold the weight extended above the head in the Waiter Walk position. As you continue, wait until you feel like you are losing integrity. Then, shift to the rack. Hold this position until you feel that same loss of integrity. Then, shift to the Suitcase Carry position.

 

When you start to lose the integrity in the Suitcase position, shift hands and follow the same progression: Waiter to Rack to Suitcase.

 

Please continue doing this as long as the other Clusters are working. This is so easy on paper.

 

Now, why do this? Well, for one thing, it exposes your issue. Maybe it is flexibility, the way your spine moves or something else. I struggle with the rack as I tend to try to “muscle it” rather than support it. So, let’s wake up and train my rhomboids and let’s try it again!

 

Is it your alignment? Is it your posture? Is it mobility/flexibility/stability? Is it simply a lack of Work Capacity? Let’s find out: pick up the weight and move for 12-15 minutes!

 

This will give you an insight into “Integrity under load.”

 

 

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