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!!!!
The first workshop is included here.
The second section on the “Know”
The third section is the “Do,” plus the 1-2-3-4 Assessment
The Section on Training Advanced Athletes
The section on Savoir Faire
The Last Lecture
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.
- 10 Swings/One Goblet Squat/March in Place
6 Point Rock
- 10 Swings/One Goblet Squat/March in Place
Pump
- 10 Swings/One Goblet Squat/March in Place
6 Point Zenith
- 10 Swings/One Goblet Squat/March in Place
CrossCrawls
- 10 Swings/One Goblet Squat/March in Place
Neck Nods
- 10 Swings/One Goblet Squat/March in Place
Rolling 45s
- 10 Swings/One Goblet Squat/March in Place
Hip Flexor Stretch Left Knee Down (LKD)
- 10 Swings/One Goblet Squat/March in Place
Hip Flexer Stretch Right Knee Down (RKD)
- 10 Swings/One Goblet Squat/March in Place
Hands on Kettlebell Right Push Ups
- 10 Swings/One Goblet Squat/March in Place
Wrist Vents
- 10 Swings/One Goblet Squat/March in Place
Hand on Kettlebell Left Push Ups
- 10 Swings/One Goblet Squat/March in Place
Wrist Vents
- 10 Swings/One Goblet Squat/March in Place
Bird Dog Series LKD
- 10 Swings/One Goblet Squat/March in Place
Bird Dog Series RKD
- 10 Swings/One Goblet Squat/March in Place
Half Kneeling Presses LKD
- 10 Swings/One Goblet Squat/March in Place
Rolling 45s
- 10 Swings/One Goblet Squat/March in Place
Half Kneeling Presses RKD
- 10 Swings/One Goblet Squat/March in Place
T Push Up Left
- 10 Swings/One Goblet Squat/March in Place
T Push Up Right
- 10 Swings/One Goblet Squat/March in Place
5 Proper Push Ups
- 10 Swings/One Goblet Squat/March in Place
4 Proper Push Ups
- 10 Swings/One Goblet Squat/March in Place
3 Proper Push Ups
- 10 Swings/One Goblet Squat/March in Place
2 Proper Push Ups
- 10 Swings/One Goblet Squat/March in Place
1 Proper Push Up
- 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
- One Hand Press L/R
- Six Point Zeniths L/R
- Rolling 45s
- One Hand Press L/R
- Six Point Zeniths L/R
- Rolling 45s
- One Hand Press L/R
- Six Point Zeniths L/R
- Rolling 45s
Cluster Two
- Goblet Squat x 10
- Hip Thrusts x 20
- Swings x 15
- Goblet Squat x 10
- Hip Thrusts x 20
- Swings x 15
- Goblet Squat x 10
- Hip Thrusts x 20
- Swings x 15
Cluster Three
- Cross Crawls
- T Push Ups
- Bird Dog
- Cross Crawls
- T Push Ups
- Bird Dog
- Cross Crawls
- T Push Ups
- Bird Dog
Cluster Four
- Swings x 20
- Half Kneeling Press L/R
- Single Side Bird Dog
- Swings x 20
- Half Kneeling Press L/R
- Single Side Bird Dog
- Swings x 20
- Half Kneeling Press L/R
- Single Side Bird Dog
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.”