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.*
