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Strength and Power Development for Athletes I
This  popular  program  reinforces  foundational skills, improves limit
strength and  introduces  the  idea of  explosiveness through a variety
of  exercises derived  from the  most  effective and  functional way to
develop strength: the
Deadlift.  You  will  start by  learning  technique
for generating  force  from  the  hips and posterior chain. Rather than
focus on complex,  inaccessible  and  counter-productive techniques,
you will  learn variations of  deadlifting  that emphasize different parts
of  the  strength-speed  continuum, involve different  primary  movers,
and  force constant adaptation  in  the nervous and muscular  systems
without the  possibility of plateaus.  Each week, we  will  introduce a
new style of  deadlift  starting  with  regular and sumo-style, followed
by  romanian and stiff-legged,  the  rack-pull and concluding  with the
swing  as  the gateway to explosive power. Two sessions  per  week
allow  time  for  teaching and reinforcement, while still allowing you to
maintain a normal work or exercise schedule.
Duration:          45 mins, 2 sessions per week, 4 weeks.
Pre-requisites: Open  to  all  varsity  high  school  and college-level
athletes  in  football,  wrestling,  hockey,  baseball  and  martial  arts.
Everyone else should complete Strength Training for Beginners.

Strength and Power Development for Athletes II
This  program  builds on  your  solid  foundation  with  more styles of
Deadlift geared toward  power and  rapid  recruitment of  all  muscle
and  nerve  fibers, also called  concentration.  In  addition  to classics
like  the  high-pull, the hang-pull  and  behind-the-back  deadlift, you
will  face  off  with  the  “explosive” deadlift,  the  one-arm  kettlebell
push-press  and  the  kettlebell  snatch.  The  introduction of one-arm
exercises,  in particular,  will  help  improve  balance  and  stability  in
a  way  that  closely  approximates  real  life.  Forces on  the field are
never  symmetrical,  and  neither  should  be  your  training.  Learn to
push yourself with a variety of realistic, challenging exercises.
Duration:          45 mins, 2 sessions per week, 4 weeks.
Pre-requisites: Strength and Power Development for Athletes I.

Ballistic and Stamina Training for Martial Arts
This  program  will  supplement  specific skills  training  in  the martial
arts  with  exercises designed  to build  explosive power and strength
endurance.  Instruction  will  focus on the deadlift  as  the  foundation
of  overall  strength,  proper  form, and  muscular development, while
selected  kettlebell  exercises,  such as the swing and push-press  will
develop  ballistic – powerful, coordinated, precise –  movement  and
cardio-vascular  endurance.  You will  learn to  produce more power
and  speed and  sustain  them  for  longer periods.  This training leads
to a  visceral, physical  understanding of  the concept of  ch’i, and the
ability to concentrate energy  with  proper  movement  and breathing.
Don’t  miss  your  chance to develop force, power, and coordination
with  “the closest  thing  to a street brawl  without throwing a punch”!
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: At least  4 years of  participation  in any Martial Art.
Everyone else should complete Strength Training for Beginners.

Competitive Powerlifting
This  program  is  intended  for  proficient athletes who want to focus
specifically on  maximizing  limit  strength  and  explore  the  sport  of
Powerlifting as a  life-long activity.  Instruction  will  concentrate  on
perfecting  form  and  technique in the three  key  moves: the deadlift,
the squat  and  the bench press.  We  will  also discuss strategies  for
training  program  design, periodization  and  nutrition  practices  that
maximize  gains  and  prevent  plateaus.  This  program would be the
ideal way to prepare for your first Powerlifting competition.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: Essentials of Free Weight Training with Barbells.
Bonus: Upon  successful completion of  the  program your instructor
will  be available  to accompany  participants  to a  local Powerlifting
competition  and  help complete  weigh-in, warm-up and other steps.
This special service is included in the program fee.

Olympic-Style Weightlifting
This  program  is intended as an introduction to the sport of hoisting
a  barbell  overhead, commonly  referred  to as Olympic weightlifting.
It  is  essentially a combination of  explosive  technique  and  barbells.
As  the  most  powerful  and  explosive of athletes,  weightlifters have
inspired  countless coaches and  commercial  programs  to adopt  the
same  training  methods  for  their own strength and power programs,
thinking  that  they  can  thus  build up power in their athletes.  In fact,
power  can  be attained only  through proper form; take form away –
and you take  away  all  benefits.  Yet, with  the exception of athletes
specializing  in Weightlifting  itself,  no one  else  can  afford  to spend
the  time or  has the proper guidance to master  its precise technique.
In the end, no one benefits from  
attempting  to do the Olympic lifts.
So, even  as we strive to teach proper technique, we do not promote
Olympic  lifts as  the way to develop power  for other sports.  Unless
your goal  is to  specialize in  weightlifting  as a sport or you  want  to
expand  your  horizons – and you  are ready to put  in  the necessary
effort – we advise taking one of our many other
programs instead.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: Completion of Essentials of Free Weight Training
with Barbells and Building Strength and Stamina with Kettlebells.

Power Training for Endurance Sports
Improving  strength and  power  has been  recognized as an essential
element of  training  programs  for serious endurance athletes.  From
runners  to cyclists and  swimmers, the ability  to draw  on anaerobic
energy  reserves  at  the start or at the end of an event can mean that
crucial  difference  between being  first and  the rest.  Think of power
as a  jet  engine  attached to a  propeller plane:  propellers may move
more air  with  better  fuel efficiency, but when  it  is time  to climb or
pass an opponent,  there  is  nothing  like  getting  a  powerful  boost.
That  is  what anaerobic  training can do for a serious aerobic athlete.
Even  if  you are in endurance sport only  for  pleasure, consider that
aerobic  activities  utilize only some muscles and neglect many others.
Long-term  health  and  injury  prevention  require balanced muscular
development,  especially   in  the  posterior chain – hamstrings, glutes
and  lower  back – as well as the abdominals and  upper  back, all of
which  stabilize  and  cushion  the spine.  This course  will teach ways
to fill gaps in your training and gain an edge in sport and daily life.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.
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Foundations of Movement for Health
This  special  single-session program  will  introduce  the concepts of
power,  strength and speed, and  their relevance to modern life. You
will  learn why  proper muscular development  is  essential  to health,
the secret  to sustainable, enjoyable weight  and health  management,
and  why  anaerobic exercise  is  the most effective and efficient way
to achieve cardiovascular,  pulmonary,  muscular and  mental  fitness.
You  will  also get a preview of our  instruction methods as we teach
you  the most effective, elementary  full-body exercise  not known to
the public.  You are  guaranteed  to have an  enjoyable and engaging
experience with life-changing information without any obligations.
Duration:          45 mins, 1 session only.
Pre-requisites: None. Anyone interested in their health is welcome.
Special Offer:  Apply the fee from this class as a credit to your first
session in any of our regular courses.

Correcting Common Errors in Popular Exercise
When  otherwise excellent  exercises are performed incorrectly, they
become ineffective or worse.  Just as with grammar, there are plenty
of  ways to be wrong, but  there is only one way to do it right.  Save
yourself  the embarrassment,  the inefficiency and  the  risk of  injury
by seeing examples of what  not to do – and how  it should be done.
In  this  special  single-session  program we will  illustrate the typical
mistakes  performed routinely by people who think they can figure it
out  on  their own  after  reading  something  from a magazine.  You
may be one of those people.  No worries, we won’t ask you to fess
up to it!  But we hope that you  will  walk away with a  new, healthy
respect  for the skill, concentration and  attention to detail needed to
properly  perform  squats,  regular and straight-leg deadlifts, and, of
course, the bench-press.  As a bonus, you will also get a preview of
our  instruction  methods as  we teach you how to initiate movement
in the hips,  rather than the knees.  You  will  have a great time while
learning skills that can save your spine, as well as your reputation.
Duration:          45 mins, 1 session only.
Pre-requisites: None. Everyone interested in fitness is welcome.
Special Offer:  Apply the fee from this class as a credit to your first
session in any of our regular courses.

Lifting Safely at Work and at Home
We  have all  heard about  the importance of proper technique when
lifting  or  moving  objects, such  as  boxes or furniture.  We have all
seen  the  yellow  warning  signs  presumably  telling us to watch our
backs.  But how many of  you actually know  what a proper arched
back should feel or look  like?  And what happens after that?  How
do you keep the back  in proper position as you bend down to pick
up something? Where are the knees supposed to go? Hips?  Heels?  
These questions are particularly  important  in the real  world, where
real  objects  are often  irregular and unwieldy, making  them appear
heavier  than  their  actual  weight.  This special session  will  explain
which  muscles  are responsible for vertical  movement  and provide
simple ways to find, strengthen and use them in your daily tasks.
Duration:          45 mins, 1 session only.
Pre-requisites: None. Anyone interested in safe lifting is welcome.
Special Offer:  Apply the fee from this class as a credit to your first
session in any of our regular courses.

Strength Training Basics for Beginners
This program will  improve basic muscular  strength  and  endurance
by  introducing  and  reinforcing  fundamental  principles common to
all  weight-bearing  activities.  Topics include:  proper posture;  joint
alignment;  initiation of  movement  and  generation  of  power in the
hips and posterior chain; effective transfer of  force  from  the  lower
body  to the arms; the role of  pressurized breathing and abdominals
in  spinal stabilization; injury  prevention  through  proper  warm-ups
and stretching, and nutritional  principles  for  growing  muscle  while
cutting fat.  Methods  and  equipment developed exclusively  for this
program make it effective and engaging for your body and mind.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.
Note:     Even if you have been “working out” for years, this unique
program will challenge you both physically and technically.

Essentials of Free Weight Training with Barbells
This  program  teaches safe,  proper and effective techniques for the
three  major weight-lifting  exercises: the squat,  the bench press and
the deadlift.  Lack of  basic skill and  proper guidance often leads to
injury,  poor  progress and disillusionment  with  free weight  training
altogether
condemning people to a life of  weakness and boredom.
Do not  let  this happen to you!  Invest  in yourself, learn  to exercise
correctly, and your body – and  bank  account – will thank you!  Do
not expect  that  you  will  pick  it up by watching or listening  o your
buddies.  Instead, encourage them to join  you and learn as a  group.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: Strength Training for Beginners.

Building Strength and Stamina with Kettlebells I
Kettlebell  lifting  is a proven  weight  training  system that  develops
full-body  strength  and  cardio-vascular  endurance  simultaneously
while  improving  your  coordination,  physique and  shedding  body
fat - all  in a  fraction of  the time required  by conventional exercise
programs.  You will  be introduced  to the most  common kettlebell
exercises:  the swing,  the press, the front  squat,  he floor press and
the  push-press.  Advanced  exercises, such as the clean, the snatch
and the turkish get-up will be presented in
Kettlebells II.
Duration:          45 mins, 1 session per week, 8 weeks.
Pre-requisites: None. Fitness enthusiasts of all levels are welcome.
Note:  Completion of Strength Training for Beginners is helpful.

Building Strength and Stamina with Kettlebells II
This  program  will add  to your  arsenal of explosive exercises  with
more  complex  and  intense moves,  such as the high-pull, the clean,
and  the snatch.  Experience  levels of  intensity and  fortitude  rarely
reached  by  mortal man  who lives to talk about it.  This program  is
perfect  for  adrenalin  junkies  and  goal-oriented athletes who want
to  blast  through  plateaus and dominate  the field  through  superior
speed, coordination, explosive power and killer endurance.
Duration:         45 mins, 1 session per week, 8 weeks.
Pre-requisites: Building Strength and Stamina with Kettlebells I
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