+ Module 1: Novice Programming (click to read more)

Lecture 1: In this lecture Dr. Rori Alter is introduced, discussing her how & why for starting Progressive Rehab & Strength, and then goes into detail on The PRS Method, strength training, the stress/recovery/adaptation model, how to begin with barbell training, optimizing exercise selection, and determining starting loads and variations based on the lifter being assessed.

Lecture 2: Lecture 2 covers reviewing the ultimate goal, including identifying starting points and breaking down how to progress load & volume schemes for each lift. We also dive into the understanding of RPE as it applies to both coaches & lifters, identifying how to return from different types of layoffs, and discuss warming up and mapping out alternative training schedules.

Lecture 3: This lecture focuses on when & what to incorporate into training to aid progress for the novice, identifying other factors to monitor that may influence program changes, and what identifies the end of the novice linear progression. We also introduce the framework of the PRS Intermediate program and how each lift is transitioned to intermediate, and finally discuss how we assign starting loads & variants at the beginning of intermediate for each lift.

Module 1 Exam

+ Module 2: Intermediate Programming (click to read more)

Lecture 4: In the assessment of popular intermediate programs lecture, we revisit the definition of an intermediate trainee, discuss five popular programs/systems and assess their ability to meet our training goals, and introduce auto-regulation and percent-based training and see how this fits into the PRS Model.

Lecture 5: In this lecture, which is somewhat of a follow-up to Lecture 4, we review where the lifter is coming from & what they need to continue driving strength adaptations. We also identify what we like from the intermediate programs discussed in the prior lecture, as well as discuss exercise selection, intensity and rep schemes. Finally, we lay out and apply the 4 intermediate PRS programs to different demographics.

Lecture 6: In this lecture about assessing decisions related to the athlete, we’ll discuss the ultimate goal for the new intermediate, talk through six training decisions and considerations and how to make decisions based on them and how to progress the new intermediate to get the most out of their initial program. Lastly, we’ll talk through changes in programming, and when to make them, what they are and how to make them.

Module 2 Exam

+ Module 3: Custom Programming Progressions (click to read more)

Lecture 7: In this lecture, we discuss the delineation between novice & early intermediate, as well as general intermediate, advanced intermediate and advanced trainees. We also talk through core goals, stress/recovery/adaptation and how it applies to each level of trainee, a brief history of and types of periodization models, as well as reviewing periodization for the general and competitive trainees.

Lecture 8: In this lecture, we briefly review the discussion for Lecture 7, as well as identify how much adaptation is occurring and when, as well as understand why we don’t take out the main/comp lifts or prescribe high-rep sets for them. Lastly, we define the basic training variables and then dive deeply into them based on the mesocycle goals specifically for the “preparatory” phase and play around with program designing!

Lecture 9: In this lecture about preparing for competition, we talk about the most common questions asked by all serious lifters. We also discuss what the ultimate goal for peaking for competition is, the time of peaking based on advancement, identifying characteristics of peaking, unpack goals, peaking processes, and attempt selection based on level of advancement. Lastly, we walk through a typical meet week.

Module 3 Exam

+ Module 4: Advanced Applications (click to read more)

Lecture 10: In this lecture about athlete monitoring for optimal outcomes and injury risk reduction, we discuss core goals and stress/recovery/adaptation in order to understand the role fatigue, stress and training variables have on: functional/non-functional overreaching and overtraining, as well as sharing our typical athlete monitoring system.

Lecture 11: In this lecture about managing injuries in barbell training, we define injuries - specifically acute/chronic definitions, healing response and types. We also talk about the best approach to injuries, management of acute & chronic strains, tears and joint injuries, as well as training with pain, when to refer and how important imaging is.

Lecture 12: This lecture focuses on case study presentations. We walk through four case studies related to the overall values and lessons of the course.

Module 4 Exam