WEIGHTLIFTING MOBILITY

Simply put: the goal of this station is to make sure your squat is flexible, comfortable, and strong. Evolving from years of practical application and shared professional discussion, you'll learn:

• Key training principles
• Movement strategies
• Drill work, front rack
• T-Spine positioning
• Progressions to strengthen your movement and coaching journey

ENDURANCE

The Endurance Station focuses on maximizing your training to achieve specific goals and combating any plateauing the body may develop during training. You'll be exposed to diverse training principles and applications related to:

• Aerobic Threshold
• Lactic Threshold
• VO2 Max
• Speed Endurance
• Strength Endurance

HANDSTANDS

The handstand session is intended to improve the understanding and implementation of:

• The Power Monkey method for Handstand Development
• The Handstand Triumvirate: creating a well-rounded approach to learning handstands
• Proper warm-ups for preparing to practice handstands
• The ideal set up and positions for a proper handstand
• Handstand foundational concepts

JUMP ROPE

The RX Method is a teaching process that provides a foundational structure for jump rope training that both enhances your jumping skills and allows you to become a better teacher of jump rope.

You'll improve your understanding and implementation of:

• The RX Method for jumping
• A personal philosophy and application for training jump rope
• Rope Sizing
• Bounding & Posture
• Rotational Mechanics
• Tempo & Timing

KETTLEBELLS

Kettlebell training focuses on technique, timing, relaxation and coordination. By the end of the station, you'll become more efficient, effective and purposeful in your movements.

The kettlebell station is intended to improve your understanding and implementation of:

• Russian Swing
• American Swing
• Clean: Single & Double
• Press & Push Press: Double
• Thruster
• Jerk
• Long Cycle: Clean & Jerk
• Snatch
• Double

RINGS

You'll spend time breaking down strength and swing-based movements to understand the proper building blocks to advanced skills.

The Ring station is intended to improve understanding and implementation of:

• False and Neutral Grips
• Support Strength
• Pulling Strength
• Dip Strength
• Dynamic Shapes & Higher Level Skills

BAR STATION

We don’t think in terms of competition standards (rep or no rep) but rather in terms of teaching quality movement that encourages individual progression, efficiency, and potential. This mindset lends itself to longevity, shoulder health, and a long life of pull-ups!

The bar station is intended to improve your understanding and implementation of:

• Grips
• Hang Variations
• Pulling Progressions
• Shapes, Core & Mobility
• Dynamic Movements & Higher Level Skills

ROWING

You will be guided to apply protocols and focused drill work in order to become a more knowledge based and competent athlete on the rowing erg. This station moves into the theory, application, and methods of becoming a more conscious and efficient rower.

You'll be guided through:

• A Rowing Overview
• Common Terminology
• Basic Motions
• General Rowing Drills
• Common Limitations
• Keys to Longevity

SNATCH

You'll be taken through a step-by-step discussion and application for mobility requirements, positional awareness and corresponding drill work. You'll develop an understanding of how the snatch can best be performed to maximize both efficient movement and quality athletic performance.

Develop competency in:

• Mobility Considerations
• The Set-Up Position
• The Pull
• Overhead Positions
• Practical Applications

CLEAN & JERK

You'll receive explanations, demonstrations, and practical applications for how to progress with the clean and jerk for maximum potential. This includes creating quality positions within the clean, jerk, and all transitional and dynamic movements.

You'll be immersed in methodology that has been crafted over dozens of years of expert experience.