Strength Training Course

Lesson 1 • How Muscles Produce Force

Covers muscle fibre types, motor unit recruitment, and the sliding filament theory. Connects physiology to practical loading decisions in training.

Lesson 2 • Core Principles of Overload and Adaptation

Introduces progressive overload, specificity, and reversibility as governing training laws. Provides the conceptual framework for all subsequent programming decisions.

Lesson 3 • Strength Training Terminology and Metrics

Defines sets, reps, load, volume, intensity, and density. Ensures precise communication and accurate programme documentation throughout the course.

Lesson 4 • Equipment Identification and Gym Etiquette

Familiarises pupils with barbells, dumbbells, cables, and machines. Covers safe equipment handling and professional conduct in shared training environments.

Lesson 1 • The Hip Hinge Pattern

Teaches posterior chain loading through proper hip hinge mechanics. Serves as the prerequisite movement for deadlifts and Romanian deadlifts introduced later.

Lesson 2 • The Push Pattern

Covers horizontal and vertical pushing mechanics for chest, shoulders, and triceps. Establishes scapular stability and shoulder packing as safety prerequisites.

Lesson 3 • The Squat Pattern

Develops bilateral and unilateral squat mechanics including depth, knee tracking, and torso angle. Prepares pupils for barbell squat variations in later chapters.

Lesson 4 • The Pull Pattern

Develops horizontal and vertical pulling strength for back and biceps. Balances the push pattern to maintain shoulder joint health across the programme.

Lesson 1 • Overhead Press Technique

Covers standing and seated overhead press setup, bar path, and lockout. Reinforces shoulder packing principles introduced in the push pattern section.

Lesson 2 • Video Analysis and Technique Feedback

Applies systematic video review to identify and correct barbell technique errors. Develops the self-coaching skill pupils need for independent training.

Lesson 3 • Conventional and Sumo Deadlift

Teaches setup, grip, pull initiation, and lockout for both deadlift stances. Extends hip hinge mechanics from Chapter 2 to maximal posterior chain loading.

Lesson 4 • Back Squat Setup and Execution

Covers bar placement, unracking, descent, and drive phases of the back squat. Builds on the squat pattern from Chapter 2 with external load.

Lesson 1 • Training Frequency and Session Structure

Determines optimal training frequency based on recovery capacity and goals. Establishes session structure templates that organise exercise selection and sequencing.

Lesson 2 • Building an 8-Week Training Plan

Integrates frequency, volume, intensity, and exercise selection into a complete programme. Pupils apply all prior design principles to produce a ready-to-use training plan.

Lesson 3 • Exercise Selection and Variation

Guides selection of primary, secondary, and accessory exercises for balanced programming. Prevents overuse injury through strategic variation and movement pattern balance.

Lesson 4 • Linear Progression Models

Applies linear progression to beginner programmes for rapid early-stage strength gains. Establishes the simplest effective progression model before introducing periodisation.

Lesson 1 • Block Periodisation for Intermediate Athletes

Structures accumulation, transmutation, and realisation blocks for intermediate-to-advanced trainees. Teaches how to sequence blocks to peak strength at a target date.

Lesson 2 • Daily and Weekly Undulating Periodisation

Applies daily undulating periodisation (DUP) and weekly undulating periodisation (WUP) for varied stimulus within short cycles. Compares both models for different schedules.

Lesson 3 • Deload Design and Recovery Weeks

Designs effective deload weeks using volume reduction, intensity reduction, or full rest strategies. Prevents overreaching and ensures readiness for the next training block.

Lesson 4 • Linear Periodisation in Detail

Examines classic linear periodisation with progressive phase shifts from hypertrophy to strength to peaking. Identifies ideal populations and contexts for this model.

Lesson 1 • Body Composition Goals and Nutrition Planning

Guides pupils through building a practical nutrition plan for muscle gain or body recomposition. Integrates tracking methods, flexible dieting, and adherence strategies.

Lesson 2 • Carbohydrate Periodisation for Training

Matches carbohydrate intake to training demand through pre-, intra-, and post-workout fuelling strategies. Improves session quality and glycogen replenishment for back-to-back training days.

Lesson 3 • Evidence-Based Supplementation

Reviews supplements with strong evidence for strength and muscle outcomes, including creatine and caffeine. Distinguishes effective supplements from unsupported products.

Lesson 4 • Energy Balance and Macronutrient Roles

Explains caloric surplus, deficit, and maintenance in the context of strength training goals. Defines the roles of protein, carbohydrate, and fat in muscle building and performance.

Lesson 1 • Sleep and Hormonal Recovery

Examines sleep architecture, growth hormone release, and cortisol regulation as recovery drivers. Establishes sleep quality as the highest-priority recovery intervention.

Lesson 2 • Mobility Training for Strength Athletes

Develops joint-specific mobility routines targeting hips, thoracic spine, and ankles for strength movements. Integrates mobility work into warm-up and cool-down without reducing training time.

Lesson 3 • Overtraining and Overreaching Recognition

Distinguishes functional overreaching from non-functional overreaching and overtraining syndrome. Teaches monitoring tools to detect early warning signs before performance declines.

Lesson 4 • Common Strength Training Injuries

Identifies the most frequent acute and overuse injuries in strength training and their mechanical causes. Provides evidence-based prevention strategies and return-to-training guidelines.

Lesson 1 • Eccentric and Isometric Training Methods

Leverages supramaximal eccentric loading and isometric holds to produce unique strength adaptations. Addresses tendon stiffness, neural drive, and hypertrophy benefits of each method.

Lesson 2 • Intensity Techniques for Hypertrophy

Introduces drop sets, supersets, rest-pause, and mechanical drop sets as hypertrophy-specific tools. Teaches when and how to insert these techniques without accumulating excessive fatigue.

Lesson 3 • Accommodating Resistance: Bands and Chains

Explains how bands and chains alter the strength curve to overload the lockout position. Demonstrates setup, load calculation, and integration into primary lifts.

Lesson 4 • Peaking and Competition Preparation

Structures a peaking phase to maximise strength expression on a target date through taper and openers. Applies to competitive powerlifting and general strength testing scenarios.