Alex Kanellis & Junior Leoso – Landmine University Level 1 Coaches Certification 2023
The Landmine University system is the ultimate method for developing explosive, functional strength through the Spinal Engine.
Course curriculum
1 Chapter 1 Introduction
• Welcome to Landmine University!
• LIST: Landmine University Training Principles
• Principle 1: Forward Intent
• Tutorial/Homework: Pounce Squat, Forward Intent
• Principle 2: Core Driven Movement
• Tutorial/Homework: Wall Stretch, Core Driven Movement
• Principle 3: Rotational Intent
• Tutorial/Homework: BW Screwdriver, Rotational Intent
• Principle 4: Positions Before Transitions•
• Tutorial/Homework: Bodyweight Iso Lunge (Blade Position), Positions before Transitions
• Principle 5: Progressive Overload
• Lecture: Progressive Overload
• Chapter 1 Conclusion
2 Screwdriver Series Intro
• Lecture: Importance of Movement Homework
• Screwdriver Series: List of exercises
• Lecture: Holding the Bar
• Tutorial/Homework: Blade Position ISO
• Lecture: Landmarks
• IMAGE: Landmarks
• Tutorial/Homework: The Screwdriver
• Lecture: Bar Movement
• Tutorial/Homework: Coiled Reverse Lunge
• Lecture: Coiled Training
• Tutorial/Homework: Rotational Reverse Lunge
• Lecture: Skipping the Middle
• Tutorial/Homework: Split Switch Screwdriver
• Lecture: Long Side/Short Side
• QUIZ: Screwdriver Series
• Screwdriver Series Conclusion
3 Split Jerk Series Intro
• Split Jerk Series: List of exercises
• Tutorial/Homework: Lockout Position ISO
• Lecture: Aiming Points
• Tutorial/Movement Homework: One Arm Press
• Lecture: Proximal Cues/Distal Clues
• Tutorial/Movement Homework: Step Press
• Tutorial/Movement Homework: Step Back Press
• Tutorial/Movement Homework: Wall Driver
• Lecture: Foot Position
• Tutorial/Movement Homework: High Hand Switch
• Lecture: Pelvic Tilt
• Tutorial/Movement Homework: Split Jerk
• Split Jerk Series Conclusion
4 Split Clean Series Intro
• Split Clean Series: List of exercises
• Tutorial/Movement Homework: Hang Position ISO
• Lecture: Off Elbow
• Tutorial/Movement Homework: Coiled Deadlift
• Lecture: Thumbs
• Tutorial/Movement Homework: Step Clean
• Lecture: Stay “Squatty”
• Tutorial/Movement Homework: Split Clean
• Lecture: Bar Speed/Rhythm
• Tutorial/Movement Homework: Split Clean and Jerk
• Lecture: Weightlifting Straps
• Tutorial/Homework: DB Series
• Lecture: Introducing the System
• Lecture: Workshop Preface
• Workshop Cheatsheet
• Split Clean Series Conclusion
5 Split Snatch Series Introduction
• Split Snatch Series: List of Exercises
• Tutorial/Movement Homework: High Pull ISO
• Lecture: If you’re going to fall…
• Tutorial/Movement Homework: Coiled High Pull
• Tutorial/Movement Homework: Coiled High Pull to Step Back Press
• Tutorial/Movement Homework: Step Snatch
• Lecture: Jammer Arm
• Tutorial/Movement Homework: Split Snatch
• Lecture: Band Tension
• Tutorial/Movement Homework: Walking DB Split Snatch
• Lecture/Tutorial: Band Hip Circuit
• Split Snatch Series Conclusion
6 Chapter 6 Intro
• Lecture: Mobility
• Tutorial: Mobility/General Warm-up
• Tutorial/Movement Homework: Overhead Squat Archer
• Lecture: Absolute Strength
• Lecture: Speed Strength
• Tutorial: Heavy Split Clean/Jerk
• Lecture: Explosive Strength
• Tutorial: Dynamic Method Split Clean
• Lecture: Elastic Strength
• Tutorial: Quick Hops
• Tutorial: Landmine Step-Throw
• Tutorial: Med Ball Step-Throw
• Lecture: GPP/Hypertrophy
• Tutorial: Mechanical Dropset
• Tutorial/Movement Homework: Coiled Single Arm Rows
• Tutorial/Movement Homework: Coiled Pallof Press
• Tutorial/Movement Homework: Coiled Kettlebell Swing
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