RANGE OF MOTION AFFILIATE PROGRAMMING

Transcription

1 RANGE OF MOTION AFFILIATE PROGRAMMING 100% individualised and customised programming for your CrossFit Affiliate. Science based, all inclusive, minute-by-minute class planning for all levels. Increase the quality of the service and product you provide to your members while freeing up your most valuable resource Eme. Key elements:! All training and workouts, incorpora3ng strength, work capacity and skill elements.! Session specific warm-up and pre- workout rou3ne to mobilise and ac3vate the structures required for that day s workouts.! Scaling guidelines and injury work-arounds for all workouts.! Coaching guidelines and strategy recommenda3ons for all workouts.! Accessory work specific to your box s goals.! Session specific movement therapy to correct musculo-skeletal imbalances behind the most common faults for movements in that day s session.! Session specific recovery exercises.! Interac3ve movement library links for all session specific pre- and post- workout rou3nes.! Two levels of daily extra credit sessions for skill ability and skill stamina development.! Weekly op3onal extra credit sessions for swimming, plyometrics, agility and sprint work. Programmer: Dan Williams is an Exercise Physiologist, Exercise Scien3st and CrossFit Affiliate Owner CONTACT US AT dan@rangeofmoeon.net.au Dan has the combina3on of experience and exper3se to create the highest quality of programming. He is a two-3me CrossFit Games coach (Helen Harding Masters Champion, 2016 and Denae Brown, 2014), four-3me CrossFit Regionals coach, and four 3me CrossFit Regionals athlete. Dan is the Director of Range of Mo3on, Co-Director of Fitness Educators, and Co-Director of My Fitness File. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilita3on Science, with minors in Biomechanics and Sport Psychology. This document contains a sample Affiliate Profile, one week program, and programming philosophies.

2 AFFILIATE PROGRAMMING SAMPLE PROFILE Range of Motion s Affiliate Programming provides 100% unique and specific programming for your box. Following a detailed survey, we create your individual Box Profile a snapshot of the goals and program aims you have identified for your box. This profile then allows us to create a training program that caters specifically to these goals and the direction you want to take your members. There follows a sample profile based on responses to our profiling survey. In the following pages, you can find a sample program based on these survey results. ORDER OF PRIORITIES: 1. Work capacity. 2. Olympic Lifting. 3. Powerlifting. 4. Gymnastics. SUPPLEMENTAL SKILL DEVELOPMENT: " Strict pull-ups " Kipping pull-ups " Chest to bar pull-ups " Toes to bar " Bar muscle-ups " Strict handstand push-up # Kipping handstand push-up " Freestanding handstand " Walking handstand # Rope climbs " Legless rope climbs " Ring dips " Strict muscle-ups # Muscle-ups " Pistols " Double-unders " Push-ups SESSIONS: Plyomotric, Agility, Sprint: Fortnightly. Swimming: Fortnightly. Skill development (kipping HSPU, rope climb, muscle-up): Bi-weekly each. Mutli Modal Training (28%) Powerlifting Conjugate (12%) Heavy Barbell Conditioning (12%) Olympic Lifting (12%) Olympic Lifting Drills (6%) Oxidative Conditioning (6%) Glycolytic Conditioning (6%) Bodyweight Stamina (6%) Squat Accessory (6%) Posterior Chain Accessory (6%) PRE- AND POST- EXERCISE ROUTINES: Specific movement preparation: Daily. Session specific movement therapy (PNF and stability work): Daily. Session specific recovery: Daily.

3 0 MINUTES DYMIC PRE- EXERCISE ROUTINE 5 MINUTES BRIEFING AND MVT PROGRESSION WORKOUT A 38 MINUTES WORKOUT B AFFILIATE PROGRAMMING BY RANGE OF MOTION. WEEK BEGINNING: DAN WILLIAMS: Session dan@rangeofmotion.net.au specific warm-up and 3 RD OCT 2016 pre- workout rou3ne to mobilise 20 Lateral straight and leg ac3vate swings the structures 20 Straight required leg swings for that day s workouts. 20 Int/ext rotation catches Build to full working weights for all movements. Build to all exercises with correct technique and bracing strategies. Minute-by-minute programming and class planning 15 MINUTES 40 Abduction arm swings 20 Wall single arm lifts 20 Horiz. abd. arm swings WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. Every two minutes for five rounds: Odds rounds (0, 4, 8, 12, 16 mins): 5 deadlifts. Even rounds (2, 6, 10, 14, 18 mins): 3 strict press. Choose a weight that makes completion of each set very difficult. Final set of each All exercise training is for and max workouts, unbroken reps. incorpora3ng strength, work capacity and skill elements. For time (7 minute cap): 12, 8, 4 deadlifts (60% max). 24, 16, 8 push-ups. Reset between all deads no bounce. Lock ribs down on strict press. Stop final set at technical failure. If you re able to do more than the set number of reps in the final set, you ve gone too light. Maintain neutral Fast and unbroken spine on deadlifts. Interac3ve Lock movement ribs down library deadlifts. links for all Break the push-ups (hollow) session pushups. workout specific preearlier than you think. and post- rou3nes. Dead: Forward sled push/drag. SP: No change. 45 MINUTES Thoracic extension release. Minimum one minute. Shoulder flexor PNF. Minimum one minute. MVT. THERAPY Bridging scapula push-ups. Accumulate a minimum of 20 repetitions. Dead: Good morning or forward sled. SP: Single arm (dumbbell/kb). Dead: Forward sled push/drag or single leg deads. SP: No change. Session specific Dead: movement Good therapy Dead: Forward sled Dead: Forward sled morning forward push/drag. exercises to correct the musculoskeletal No imbalances behind the most push/drag or single sled. leg deads. Push-us: Push-up: Floor Push-up: No change. common faults press for or static the hold. movements change. in that day s session. 55 MINUTES Lower back release. Minimum one minute each side. MVT. RECOVERY Elbow banding with movement. Minimum one minute each side. Tricep release. Minimum 60 seconds each side. Session specific recovery exercises. SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) EXERCISE Complete 20 max height jumps onto Weekly the rope. op3onal You must catch extra the credit rope with sessions your hands, and One rope climb every x seconds. Choose a number of seconds that will be very challenging to IMPORVEMENT lock both feet on and remove one hand for the rep to count. complete for five minutes. If repeating this session, reduce the number of seconds from last time it PROGRAM for swimming, plyometrics, agility and sprint work. was completed successfully. SWIMMING Complete three rounds of the following, resting 15 seconds after each: 100m freestyle, 25m kick x2, 50m freestyle x2, 25m kick x2. DAY: MON Coaching guidelines and strategy recommenda3ons for all workouts. AFFILIATE: CROSSFIT DEMO Scaling guidelines and injury work-arounds for all workouts. Two levels of daily extra credit sessions for skill ability and skill stamina development.

4 WEEK BEGINNING: 3 RD OCT 2016 DAY: TUE AFFILIATE: CROSSFIT DEMO 0 MINUTES DYMIC PRE- EXERCISE ROUTINE 5 MINUTES BRIEFING AND MVT PROGRESSION 20 Kneeling pelvic tilts 20 Bent leg swings 20 Double arm circles (forward and back) Build to full working weights for all movements. Build to all exercises with correct technique and bracing strategies. 20 Int/ext rotation catches 40 Abduction arm swings 20 Wall single arm lifts Interac3ve movement library links for all session specific preand post- workout rou3nes. WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. 15 MINUTES For time (25 minute cap): 60 burpees (buy in), then: 10 rounds of: 6 power cleans (60%). WORKOUT A 12 toes to bar. Then, 60 burpees (buy out). Ribs down in burpees. Receive cleans with hips back. Active lats to pull bar down on t-b. Pace first set burpees. Small sets on power cleans and toes to bar. Short breaks. Burpee: Step up/ down. PC: Hang PC from high hang. T-B: Any static hollow/bridge. Burpee: No pushup. PC: Russian KB swing. T-B: Sit-ups. Burpee: Step up/ down. PC: Hang muscle clean. T-B: No change ot sit-ups. WORKOUT B We program mul3modal sessions combining all other elements of training. These target aerobic endurance through lactate and anaerobic threshold training. 45 MINUTES Hamstrings PNF. Minimum one minute each side. Shoulder extensor PNF. Minimum one minute. MVT. THERAPY Seated body lifts. Accumulate a minimum of 20 repetitions. To allow responsible training through an injury, we program injury alterna3ves or work arounds, which allow your injured members to s3ll get the desired training s3mulus without injury aggrava3on. 55 MINUTES Lat release. Minimum one minute each side. Hip flexor release. Minimum one minute each side. MVT. RECOVERY Tricep release. Minimum 60 seconds each side. EXERCISE IMPORVEMENT PROGRAM SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) Kick up to the wall and complete a slow five second lower to a strong triangle position (hands and head form a triangle). If you lose control at the bottom, complete to the lowest stack of plates possible without losing control. Accumulate 20 repetitions. Five minute cap. SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) Max kipping HSPU in five minutes. If you expect more than 60, use a deficit that shouldn t allow more than 60 reps.

5 WEEK BEGINNING: 3 RD OCT 2016 DAY: WED AFFILIATE: CROSSFIT DEMO 0 MINUTES DYMIC PRE- EXERCISE ROUTINE 5 MINUTES BRIEFING AND MVT PROGRESSION 20 Bent leg swings 20 Lateral straight leg swings 40 Abduction arm swings Build to full working weights for all movements. Build to all exercises with correct technique and bracing strategies. 20 Wall single arm lifts 20 Horiz. abd. arm swings 20 Shoulder dislocates For each degree of freedom for each of the movement types, an ac3ve warm-up is completed. By covering all degrees of freedom, every joint involved in the movement is moved through the same ranges as will occur during the exercise. 15 MINUTES Complete one set every three minutes: 4 position snatch (power, high hang, knee, ground): 3x1x60%. Clean pull to knee: 1x5x110%. 4 position clean pull (power, high hang, knee, ground): 1x2x110%. WORKOUT A Clean pull to knee + clean pull + power clean: 1x2x75%. Jerk dip squat + jerk dip + jerk: 3x3x60%. WORKOUT B WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. Vertical torso in power positions. Don t lift hips or chest in first pull. Vertical bar path on all jerk movements. Only count good reps aim for quality, not just completion. We program a combina3on of the full lizs and drills. We employ various techniques to maximise Olympic lizing, with a premium placed on minimising missed lizs and the development of correct mechanics. We commonly segment these high complexity/organisa3on movements. Only go as low as able to (lift from hang if needed. Do power (not squat) versions if needed. Reduce weights. Avoid overhead/ rack if needed and focus on pulls. 45 MINUTES Internal rotator PNF. Minimum one minute each side. Banded squat. Minimum 30 reps (accumulated). MVT. THERAPY Kneeling wrist extension. Minimum one minute each side MINUTES Lower gluteal release. Minimum one minute each side. Upper back release. Minimum one minute each side. MVT. RECOVERY Lat release. Minimum one minute each side. Avoid full squat. Drill slow positions if explosiveness aggravates. We program soz and deep 3ssue release techniques to maximise the speed of recovery and op3mise future training. EXERCISE IMPORVEMENT PROGRAM SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) Three sets of three reps of the following (each set unbroken): 5 second false grip hang with turn-out in hollow, strict pull-up (chest to rings), 5 second hold at top, 5 second lower. SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) Max unbroken muscle-ups (60s cap). Rest 60s. Three rounds.

6 WEEK BEGINNING: 3 RD OCT 2016 DAY: THU AFFILIATE: CROSSFIT DEMO 0 MINUTES 20 Kneeling pelvic tilts 20 Straight leg swings DYMIC PRE- EXERCISE ROUTINE 20 Wall single arm lifts 5 MINUTES BRIEFING AND MVT PROGRESSION Based on your box s self-chosen bias, we program specific Build to full working weights for all movements. sessions for squat strength and power, posterior chain/ Build to all exercises with correct technique deadliz and bracing strength, strategies. power from the ground, pressing strength, pressing or pulling stamina, rowing and running. 20 Horiz. abd. arm swings 20 Shoulder dislocates 20 Double arm circles (forward and back) WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. 15 MINUTES WORKOUT A Complete five (tempo) back squats at 55% max every two minutes for three rounds. Five second lower (eccentric). Three second pause at the bottom. Explosive recovery (concentric). Count the seconds to ensure correct speed. Chest up in the pause squat. Spot if required. Upright torso and body positioningis key. Stay tight throughout. Lighter weight, or backward walking sled drag. No change if possible, if unable to use arm, backward walking sled drag. Lighter weight, or backward walking sled drag. 24 MINUTES WORKOUT B 3 minutes work, 3 minutes rest x 4. Resume where you left off. 10 box jumps. 100m row. 10 wall ball. Push transition speed. Minimise heel lift on row. Enforce strict wall ball standards. Start at 90% speed and build throughout the interval. Very fast transitions. 45 MINUTES Short adductor PNF. Minimum one minute. Gluteal PNF. Minimum one minute each side. MVT. THERAPY Anterior chain PNF. Minimum one minute each side. BJ: Step-ups. Row: Shorten forward slide. Wall ball: Remove squat if needed. BJ: No change. Row: Single arm. Wall ball: Single arm dumbbell thrusters. 55 MINUTES Quadriceps release. Minimum one minute each side. Forearm release. Minimum one minute each side. MVT. RECOVERY Calf release. Minimum one minute each side. technique and efficiency. BJ: Step-ups. Row: Shorten forward slide or single leg. WB: No squat. We program correc3ve exercises for the most common faults seen in the exercises completed that day. This specific movement therapy works to release restric3ng structures (primarily through PNF) and ac3vate inhibited structures to solve any musculo-skeletal imbalance which causes lack of EXERCISE IMPORVEMENT PROGRAM SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) Accumulate 50 standing kips, where you mirror the technique of a kipping HSPU but in a standing position. Bring hands to rack position, raise one knee and simultaneously drive the hands overhead as you drive the heel to the ground. Alternate legs each rep. Five minute cap. SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) Max unbroken kipping HSPU (60s cap). Rest 60s. Three rounds.

7 WEEK BEGINNING: 3 RD OCT 2016 DAY: FRI AFFILIATE: CROSSFIT DEMO 0 MINUTES DYMIC PRE- EXERCISE ROUTINE 5 MINUTES BRIEFING AND MVT PROGRESSION 20 Kneeling pelvic tilts 20 Lateral straight leg swings 20 Horiz. abd. arm swings Percentages, not weights are Build to full programmed. working weights for This all movements. retains the desired Build to all exercises with correct technique and bracing strategies. s3mulus and maximises the training effect. 20 Shoulder dislocates 20 Double arm circles (forward and back) 20 Int/ext rotation catches 15 MINUTES WORKOUT A WORKOUT B WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. Load a bar to 65% of the average of the 3 movements in this session. 2 rounds, 3 mins rest, 2 rounds, 3 mins rest, 2 rounds. 30 min cap. 9 Deadlift 3 Push-Jerk 3 Hanging Squat Clean Avoid hyperextension on deads. Enforce drop under jerks. Fast elbows on cleans. Rest before picking up the bar on PJ and HSC to ensure they remain unbroken. Break deads if needed. We program low and moderate rep barbell work (combina3ons of Olympic and power lizs) at moderate (60%) and high (75%+) loads under cardiorespiratory fa3gue. We u3lise interval based work and complexes to improve the ability to handle a barbell under fa3gue, whilst simultaneously push aerobic and anaerobic thresholds. 45 MINUTES Front rack PNF. Minimum one minute. Internal rotator PNF. Minimum one minute each side. MVT. THERAPY Prone reverse flies. Accumulate a minimum of 20 repetitions. Dead: Rack pulls or forward sled drag. PJ: Push press. HSC: Hang power clean if needed. 55 MINUTES Hamstrings release. Minimum one minute each side. Lower back release. Minimum one minute each side. MVT. RECOVERY Tricep release. Minimum 60 seconds each side. Dead: If unable to use arm, backward walking sled drag. PJ: Single dumbbell. HSC: Single KB. Dead: Forward sled push/drag or 1 leg. PJ: Push/strict press. HSC: Hang muscle clean. For each skill, we will program two varia3ons of the exercise improvement program, one for skill ability development, and one for skill stamina development. EXERCISE IMPORVEMENT PROGRAM SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) Accumulate two minutes locked on to the rope (foot lock is compulsory). Only one hand may be on the rope at a time (except when changing hands). SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) 'x' rope climbs every minute for four rounds. Choose a number that will be challenging but achievable.

8 WEEK BEGINNING: 3 RD OCT 2016 DAY: SAT AFFILIATE: CROSSFIT DEMO 0 MINUTES DYMIC PRE- EXERCISE ROUTINE 5 MINUTES BRIEFING AND MVT PROGRESSION 20 Bent leg swings 20 Straight leg swings 20 Shoulder dislocates We program rela3ve stamina sessions to increase muscular stamina Build to full working weights for all movements. and endurance in bodyweight sessions. Alterna3ng and conflic3ng Build to all exercises with correct technique and high bracing repe33ons strategies. of bodyweight movement increase mitochondrial density in muscle cells and increase the thresholds of muscular failure. 20 Double arm circles (forward and back) 20 Int/ext rotation catches 40 Abduction arm swings WORKOUT COACHING POINTS STRATEGY LOW BACK ALTS. SHOULDER ALTS. KNEE ALTS. 15 MINUTES Complete 20 bar muscle-ups (if athlete can't do them skip the muscle-ups), then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Ring rows WORKOUT A Handstand push ups 13 minute cap. No chicken wings on bar MU. Squeeze scapulae on ring rows. Triangle position on HSPU lower. Small sets in MU. Short breaks in RR and HSPU. Set a target for a round to go unbroken from. Keep movements strict if needed. HSPU: Scale to push-ups. BMU: Avoid. Rows: No change, or single arm. HSPU: Push-ups or single arm dumbbell push press. No change. 32 MINUTES WORKOUT B Complete as many rounds as possible in 12 minutes of: 5 Push press (75% max) 10 Toes to bar 5 High box jumps Emphasise hard quad/knee lock on push press. Initiate jump with knees tracking out. Start slower than you think and build. Break toes to bar early. PP: No change (lighten if required). T-B: Any static hollow/bridge. BJ: Step ups. Push press: Single arm dumbbell. T-B: Sit-ups. BJ: No change. PP: Strict press. T-B: No change or sit-ups. BJ: Step-ups or good mornings. 45 MINUTES Shoulder flexor PNF. Minimum one minute. External rotation torque in bar dip support. Accumulate minimum 60 seconds. In extra credit plyo, agility and sprint MVT. THERAPY Thoracic extension release. Minimum one minute. sessions, we employ single and double leg explosive plyometric drills in mul3ple planes, 55 MINUTES Lat release. Minimum one minute each side. and agility and sprint work at efforts of 15 Tricep release. Minimum 60 seconds each side. MVT. RECOVERY Calf release. Minimum one minute each side. seconds and less with very long recovery. EXERCISE IMPORVEMENT PROGRAM SKILL ABILITY DEVELOPMENT (to build towards first rep of the skill) Three sets of three reps of the following (each set unbroken): 5 second dip support hold with turn-out in hollow, 5 second lower, 5 second dip support hold at bottom in hollow, strict ring dip. SKILL STAMI DEVELOPMENT (to build towards multiple reps of the skill) One muscle-up every x seconds. Choose a number of seconds that will be very challenging to complete for five minutes. If repeating this session, reduce the number of seconds from last time it was completed successfully. PLYO / AGILITY / SPRINT 3 x 6 broad jumps for max distance, resting between each set as required. 4 x Illinios Agility runs (alternate directions), resting between each as required. 3 x 25m sprint, rest as required.2 x 50m sprint, rest as required.1 x 100m sprint, rest as required.

9 PROGRAMMING PHILOSOPHIES CONTACT US NOW Biased training: Our training programs are designed to be biased towards your own ranking of the importance of each of Olympic lizing, powerlizing, gymnas3cs and work capacity. Although we bias to your needs, all elements are trained and improved, with the greatest improvements coming in your favoured training focus. The bias will determine the frequency of sessions (with sessions contribu3ng to your training goals occurring at a higher frequency). Session types employed in our programming: MulE-modal sessions: We program couplets and triplets containing elements of all other session types external load, bodyweight and work capacity. We program a spread of 3me domains from total work 3me of two minutes through to 30 minutes plus. Interval based work allows us to target glycoly3c and oxida3ve pathways. We select specific combina3ons of mechanics, including the plane and direc3on of the applica3on of force. We program specific couplets and triplets of alterna3ng and conflic3ng movements to cause blood shun3ng and ensure that cardiorespiratory endurance, not localised muscular stamina, is the limi3ng factor of a session. If your box desires a work capacity bias, we program a high frequency of short, high intensity cardiovascular efforts containing mul3ple exercise modali3es. All modali3es are limited by cardiovascular endurance not strength or stamina, resul3ng in pure cardiorespiratory condi3oning through lactate and anaerobic threshold training. We program aerobic training to improve the oxida3ve energy pathway and develop fuel efficiency (u3lizing fat as an energy source), increasing aerobic endurance. These sessions increase the 3me at which an athlete can run without accumula3ng significant lac3c acid in the blood. We program lactate threshold training to increase the threshold at which lac3c acid begins to accumulate, crossing over both the oxida3ve and glycoly3c energy systems. Our anaerobic threshold training targets the glycoly3c system and increases the threshold at which lac3c acid accumulates faster than it can be removed. Power liring: Our powerlizing work is loosely based off The Conjugate Method. Every powerlizing session contains two parts, A and B. Part A focuses on Dynamic Effort work, where the focus is on building speed. Part B is max effort work, with alterna3ng sets of two other movements, with the final set for max reps. Every session will contain some sort of squat, press and deadliz, distributed between parts A and B. We do not program accessory work as is used in the standard Conjugate Method. We believe that the variety of training in CrossFit style programming more than covers all accessory work. Barbell condieoning: We program low and moderate rep barbell work (combina3ons of Olympic and power lizs) at moderate (60%) and high (75%+) loads under cardiorespiratory fa3gue. We u3lise interval based work and complexes to improve the ability to handle a barbell under fa3gue, whilst simultaneously push aerobic and anaerobic thresholds.

10 PROGRAMMING PHILOSOPHIES CONTACT US NOW Olympic liring: We program a combina3on of the full lizs and drills. We employ various techniques to maximise Olympic lizing, with a premium placed on minimising missed lizs and the development of correct mechanics. We commonly segment these high complexity/organisa3on movements. ConEnuous Cardiovascular: If you re looking for a work capacity bias for your box, we occasionally program long slow distance work. This exists to improve the oxida3ve energy pathway and develops fuel efficiency (u3lizing fat as an energy source), increasing aerobic endurance. These sessions increases the 3me at which an athlete can run without accumula3ng significant lac3c acid in the blood. Bodyweight stamina: We think there is an important (and ozen overlooked) difference between skill, and bodyweight stamina. We program rela3ve stamina sessions to increase muscular stamina and endurance in bodyweight sessions. Alterna3ng and conflic3ng high repe33ons of bodyweight movement increase mitochondrial density in muscle cells and increase the thresholds of muscular failure. Weighted bodyweight: Upper body strength development is approached in a similar way to our power lizing techniques. We add external loading to pull-ups and dips for low volume sets. Bias-specific accessory sessions: Based on your box s self-chosen bias, we will program you sessions focussing on squat strength and power (dynamic, tempo and high volume work), posterior chain/deadliz strength (eccentric hamstring, ham/glute/lower back isola3on work and forward sled/prowler walking), power from the ground (snatch and clean pulls from the ground/blocks), pressing strength (conjugate style max effort), pressing and pulling stamina (interval based bodyweight work), and rowing and running (anaerobic threshold intervals). Swimming extra credit sessions: The swimming sessions will improve swimming as a skill, but will also drama3cally improve cardiorespiratory endurance and localised muscular stamina. The benefits of swimming are extremely far reaching. Plyometric, sprint and agility extra credit sessions: Not focussed on cardiorespiratory endurance but pure power, speed and agility. We employ single and double leg explosive plyometric drills in mul3ple planes, and agility and sprint work at efforts of 15 seconds and less with very long recovery.

11 PROGRAMMING PHILOSOPHIES Skill Development: CONTACT US NOW Extra credit exercise improvement programs: In addi3on to the skill work in the standard workouts, we program extra credit exercise improvement programs. Based on the specific goals of your box, we program six skill development extra credit sessions throughout the week. Each of three target skills is programmed twice per week. Each extra credit session is only five minutes, with the aim being to provide a small s3mulus regularly to supplement the regular programmed workouts. For each skill, we will program two varia3ons of the exercise improvement program, one for skill ability development (for your members building towards their first successful rep of that skill), and one for skill stamina development (for your members who have the skill and want to improve their ability to complete it at volume). Op3ons include strict pull-ups, kipping pull-ups, chest to bar pull-ups, toes to bar, bar muscle-ups, strict handstand push-up, kipping handstand push-up, freestanding handstand, walking handstand, rope climbs, legless rope climbs, ring dips, strict muscle-ups, muscle-ups, pistols, double-unders and push-ups. Programming to achieve a desired semulus: Percentages, not weights are programmed for a specific desired s3mulus. Sessions are carefully constructed to have a certain effect. Programming a prescribed weight may cause one of your members to complete a workout in three minutes, while another takes 20 minutes. If the session were intended to be completed in three minutes, the s3mulus would have been completely lost for the 20 minute athlete. We manage this by always programming percentages based on the number of repe33ons called upon by the workout. This retains the desired s3mulus and maximises the training effect. Working around injuries: For many of your members, the outdated advice of just res3ng un3l an injury has recovered is not viable, for their health and sanity, and for your business. To allow responsible training through an injury, we program injury alterna3ves or work arounds, which allow your injured members to s3ll get the desired training s3mulus without injury aggrava3on. We program injury work-arounds for lower back, shoulder, and knee injuries, with levels of subs3tu3on based on the severity of the injury.

12 PROGRAMMING PHILOSOPHIES Pre- and Post- Exercise RouEnes: CONTACT US NOW Pre- exercise rouene: We program two elements before the day s workouts. For each degree of freedom for each of the movement types, an ac3ve warm-up is completed. By covering all degrees of freedom, every joint involved in the movement is moved through the same ranges as will occur during the exercise. Following that, each exercise in the session is completed with progressively heavier weights un3l the working weight is reached. Exercises are completed with perfect form, gluteal and abdominal bracing and scapula retrac3on and depression. Movement therapy: In our first post- workout element, we program correc3ve exercises for the most common faults seen in the exercises completed that day. This specific movement therapy works to release restric3ng structures (primarily through PNF) and ac3vate inhibited structures to solve any musculoskeletal imbalance which causes lack of technique and efficiency. Movement recovery: In our second post- workout element, we program soz and deep 3ssue release techniques to maximise the speed of recovery and op3mise future training.

13 YOUR INVESTMENT CONTACT US NOW Range of Mo3on's Affiliate Programming is $179 per week. We guarantee no one else will follow your unique programming, or a version of it. For this investment you get:! Time: Take back more of your most precious resource by outsourcing your programming.! Athlete Development: Maximise the development of all levels of athlete at your box with intelligent, high quality, scien3fic, outcome based programming.! Confidence: Confidence that your clients are following a specific, balanced, progressive, consistent, goal based program. Get peace of mind and minimise stress, knowing your programming will arrive a week in advance, every week, without fail.! Complete Programming: Everything all levels of your membership needs for their physical development in one place; strength, skill, condi3oning, accessory work, specific warm-ups, cool downs, mobility and movement therapy.! Full Support: Full access to Dan Williams (your programmer) for full technical support.