Part I. Principles Chapter 1. First-Principles Thinking How Should We Approach Training What Is a Good Program? Take Home Chapter 2. Individuality Training Age Biological Age Sex Muscle Fiber Type Athlete Tracking and Monitoring Take Home Chapter 3. Specificity Bioenergetics Biomotor Abilities Biomechanics Take Home Chapter 4. Progressive Overload Intensity Volume Density Take Home Chapter 5. Progression Biomechanics Biomotor Abilities Bioenergetics Take Home Chapter 6. Reversibility Force Velocity Work Take Home Chapter 7.
Diminishing Returns and Critical Drop-Off Force Velocity Work Take Home Part II. Rules Chapter 8. Eliminating Noise Establishing Rules Types of Rules Take Home Chapter 9. Biomechanical Rules Testing Creating Biomechanical Rules Take Home Chapter 10. Applying Biomechanical Rules for Structural Balance Structural Balance Rules Take Home Chapter 11. Physiological Rules Adaptation Physiological Rules Physiological Rules Setup Take Home Chapter 12. Applying Physiological Rules for Periodization and Program Design History of Periodization Applying Physiological Rules Take Home Part III. Logistics Chapter 13.
Logistics Control Inventory Appraise Take Home Chapter 14. Weight Room Design How Big Is Your Space? How Many Athletes Do You Have in Total? When Are We Allowed to Train Our Athletes? How Many Coaches Do You Have in Total? What Equipment Will You Need? Take Home Chapter 15. Testing Testing Rationale Testing Logistics Testing Interpretation Take Home Chapter 16. Coaching a Session Newell's Model Ericsson's Deliberate Practice Model Meetings Education Training Evaluation Take Home Part IV. The Program Chapter 17. Training Session Design Movement Prep Training Session Tracking and Organizing Take Home Chapter 18. Microcycle Design Microcycle Length Training Splits Quality Arrangement Take Home Chapter 19. Mesocycle Design Mesocycle Length Mesocycle Organization Mesocycle Progression Take Home Chapter 20.
Macrocycle Design Step 1: Working Forward or Backward? Step 2: Annual Calendar Step 3: Organizing the Mesocycles Step 4: Organizing the Microcycles Step 5: Organizing the Training Sessions Take Home.