Fitness programming

From Couch to Hard to Kill (programming)

From Couch to Hard to Kill (programming)12 Sep. 2017
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Today, I go over the

Today, I go over the “continuum” we have for taking someone from the couch to hard to kill.

It’s a blend of the three most effective strength training methods combined with a training emphasis on different energy systems.

But it all starts with habits and consistency and ends with some of the most tried and true methods to build a better human being.

We're not talking "theoretical programming" here, this is the exact method we use in programming for our athletes and is VERY effective!!

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Jerred is a Strength and Conditioning Coach and creator of End of Three Fitness which specializes in simple, effective fitness for the other guy. He’s a former Physical Training Leader and Fitness Program Manager within U.S. Air Force Special Operations Command and he’s been featured in WOD Talk Magazine, Sweat RX Magazine, Lifehacker, The Huffington Post, The Art of Manliness, and more. He currently coaches and programs for hundreds of athletes from military operators to stay-at-home moms. You can connect with Jerred by visiting his website, End of Three Fitness, at...


Comments (4)
George Locke

The "dynamic effort" training I usually read about seems to be using bands and chains. Do things like jump squats, clapping push-ups, or (heavy) KB swings "count" as dynamic effort?


What program would you recommend before Harder to Kill programming?

DG 3

You lost me at Air Force.

ASAP_Hookgrip _

“Shred” then “HTK” is what I’m hoping for my 2020

Fitness Programming Principles With James FitzGerald

Fitness Programming Principles With James FitzGerald31 Aug. 2016
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Principles of Program

Principles of Program Design is based off of the vast experience of James Fitzgerald and the OPEX team and we know that this is going to give you an outstanding starting point to begin your own coaching journey for the long run!

The one thing that keeps us really tied close to fitness and what people do is truly a search for their maximum physical potential.

At one point in time there was fitness now there seems to be multiple different definitions of fitness.

On a fitness journey everyone really needs to know where their starting point is.

So the kind of things that we want to do for someone who just beginning it wants to live long and prosper their work capacity is totally different than someone who wants to win the CrossFit Games, run 400 meters in a PR 52 seconds you know snatching, clean and jerk a certain weight at sixty percent for 40,40 reps in a row for certain time it’s all very network capacity will be reflected for them.

Therefore by doing full-body activities numerous times of the week is very healthy in a base practice to try to improve their overall gains.

So mixed modal training can be placed in aerobic training can be placed in anaerobic training or can be done for improvements in strength, strength endurance and muscle endurance but the concept or idea that needs to be clarified to recognize the main differences in cyclical vs mixed modal training.

There is massive unknowns and limitations built into mixed modal training in comparing it to cycling.

Energy systems training and the training of these pieces is trying to make this curve as smooth and as beautiful as possible.

So energy system training unto itself is actually flirting with the maximum or whatever system you’re trying to improve ok?

When we’re dealing with anaerobic training and calling it pain on the gain, pain, sustained continuum you really have to think about some main work rest ratio ideas before you want to implement that within your training program.

And remember that you actually have to be strong enough to be able to do anaerobic work.

So if your coach thinking about that you’re really trying to get a layout plan as to how they will respond to what you’re going to be giving them and there’s a way to do that with an assessment.

Or if you’re someone who’s just wanting to learn about that in terms of how important it is before you design an exercise program you have to see how people look at work and apply work into what they do in exercise program before we actually lay it out otherwise we’re just guessing.

First of all little modify people’s pace and where they do it secondly what we’re looking at is it’s not really that important when people start an exercise program to see just how powerful they are, what gives us an indication is how fast they recover from that power.

Before you begin a journey whether that be physical fitness performance for sport, physical fitness performance to go from below zero to zero and back to homeostasis or just physical fitness improvements to ensure that it’s a base support to live long and prosper we want to understand the difference between vitality and death the other ends of the spectrum.

If we look at what actually creates success, a successful model of spirit mind and body for 60,70,80,90 year olds I can guarantee you that from 20 to 40 years of age, maximal physical potential under fatigue is not what sets those people up for longevity for the highest potential for those three things of spirit mind and body.

Even for elite fitness people today they can make weight training in gymnastics and other really complex activities look aerobic and they can maintain that for 20-30 minutes which they could actually sustain for hours I know that can blow people’s minds but they’ve made that almost walking in some cases based upon their fitness level and their exposure to different kinds of contractions.

The investigation of what is happening with people do the exercise is trying to figure out the dose-response of the exercise onto itself.

Over a period of time people will adapt fast but their rate of adaptation and speed of learning will slow over time.

When you do planning it really comes down to lifestyle, lifestyle, lifestyle.

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Comments (2)
Upside Strength

Great video once again James. I really like your take on the vitality point with the 40-50-60-70yo folks. I fully agree that maximum performance and longevity are on different ends of the continuum.

In that regard, what do you think of Arthur DeVany's take on this with his "Evolutionary Fitness" essay? Simply put, he talks about high volumes (daily) of low intensity activities (walk, hike, swim, play) coupled with low volumes (2-3x/w) of high intensity work (sprints or heavy weight training).

Also very interested in the MED training aspect of it.



How to program | Show Up Fitness Programming Template

How to program | Show Up Fitness Programming Template3 Oct. 2019
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In today’s video Show Up

In today’s video Show Up Fitness teaches you how we program for beginners pending on sex.


What we call a bro & bra / Hunk & Hunkette, Chris reviews our programming for beginners. If you want to become a successful personal trainer, you need to learn your clientele and how to program, but also, how to play the game. If you can't relate to your clients, you will fail as a trainer


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Comments (1)
Clark Kent

I notice your subs/views ratio don't add up very flush.... might I suggest better sound quality? Otherwise, great content, good tips/suggestions and information!!!