The purpose of this online course is to introduce and have the student master the foundational elements of the KILO training system.

Approximate Time for Completion: 4 Hours

We will take you through proper exercise planning and application of different training parameters for an organized strength training program. Exercise selection through a well-rounded and progressive approach enables the trainee to attain their highest fitness potential while minimizing the risk of injury. Students will understand the integration of loading parameters to determine the appropriate selection of sets, repetitions, tempo and rest periods to optimize their training outcome.

Understanding how to design a comprehensive training program emphasizing the synergistic allocation of exercises and movement patterns through an entire training phase is at the core of the training strategies presented in this curriculum. At the end of each section you will be required to complete a five question quiz in order to move forward in the curriculum.

*You will be contacted within 24 hours of purchase to gain access to the online course.*

Module 1 – Programming the Upper Body Exercises

Section 1 – Programming the Upper Body Primary Exercises 30 mins

Importance of Extensors and Flexors
Understanding the 90° Principle
Understanding the Chin-Up Conundrum
Sets, Reps, Load, Tempo, Rest for Primary Exercises
Selecting Chin-Up Variations
Chin-Up Progression
Dip Progression

Section 2 – Programming the Upper Body Assistance Exercises 20 mins

Importance of Assistance Exercises
Sets, Reps, Load, Tempo, Rest for Assistance Exercises
90° Principle Continued
Pressing Exercises
Rowing Exercises
Selecting Appropriate Scapular Retraction Variations

Section 3 – Programming the Upper Body Remedial Exercises 5 mins

Importance of Remedial Exercises
Sets, Reps, Load, Tempo, Rest for Remedial Exercises
Identifying Appropriate C Series Exercises
- Arms, Shoulders, Neck, Grip

Module 2 – Programming the Lower Body Exercises

Section 1 – Programming the Lower Body Primary Exercises 20 mins

KING of Lower Body Exercises
KEY to Lower Body Development
Most Complex of Lower Body Exercises
Optimizing Training Effect of Lower Body Primary Exercises
Sets, Reps, Load, Tempo, Rest for Primary Exercises
Exceptions with Rep Selection

Section 2 – Programming the Lower Body Assistance Exercises 5 mins

Importance of Assistance Exercises
Double Station
- Sets, Reps, Load, Tempo, Rest
Single Station
- Sets, Reps, Load, Tempo, Rest
Lunge Pattern
Knee Flexion
Specialty Squat
Specialty Deadlift

Section 3 – Programming the Lower Body Remedial Exercises 5 mins

Importance of Assistance Exercises
Sets, Reps, Load, Tempo, Rest for Remedial Exercises
Knee Extension
Hip Extension
Calf exercises
Abdominal exercises

Module 3 – Programming the Microcycle

Section 1 – Programming the Upper Body Sessions 30 mins

1 Overhead Press 10 mins
- Step-by-step Guide to Identifying A2, B1, B2, C1, C2
2 Incline Press 5 mins
- Step-by-step Guide to Identifying A2, B1, B2, C1, C2
3 Bench Press 5 mins
- Step-by-step Guide to Identifying A2, B1, B2, C1, C2
4 Dip 5 mins
- Step-by-step Guide to Identifying A2, B1, B2, C1, C2

Section 2 – Programming the Lower Body Sessions 30 mins

1 Squat 1 8 mins
- Step-by-step Guide to Identifying B1, B2, C1, C2
2 Squat 2 5 mins
- Step-by-step Guide to Identifying B, C1, C2
3 Front Squat 5 mins
- Step-by-step Guide to Identifying B, C1, C2
4 Deadlift 6 mins
- Step-by-step Guide to Identifying B1, B2, C1, C2

Section 3 – Programming the Microcycles 25 mins

1 Four (4) weekly training sessions
- Training Split
- Setting Up the Microcyles
2 Three (3) weekly training sessions
- Training Split
- Setting Up the Microcycles
3 Two (2) weekly training sessions
- Training Split
- Setting Up the Microcyles
- Programming sessions for 2x week frequency

*You will be contacted within 48 hours of purchase to gain access to the online course.*