FORWORD

The Functional Fitness Coaching Certification is

undoubtedly one of the most impactful courses
to enter the UK fitness education space since I
started coaching over 15 years ago.

The depth of knowledge and the extensive work

compiled by Jenz & Craig will revolutionise the
way the modern day fitness professional coaches
for time to come.

The course is both thought provoking yet direct,

cutting through the noise and delivering the
coach with the tools and know how, thus
facilitating a greater level of autonomy and
empowerment.

The FFC is a necessity for the coach who has

aspirations are for a long and successful career,
which not only brings a huge amount of
fulfilment but perhaps more importantly will
ensure the consumer is front and centre at all
times.

WELCOME TO YOUR NEXT STEP IN MASTERY

We created this course to disrupt what is currently considered as the norm. To change what it
means to be a coaching professional and start to make a larger impact in the world.

The job role of a personal trainer goes far beyond sets and reps in a gym. We wanted to give the
coach the skills required to thrive in an industry where the best can truly shine.

In addition, with the right skills - we as coaches can certainly change lives.

The structure and flow of this course are like NO OTHER.

Do not rush it, take your time - digest the information, allow the opportunity to truly absorb the
information, and apply it to make it your own.

We care that this course empowers you, challenges you, and makes you earn your certificate.

Along your journey please do share your experiences on social media and be sure to tag the team,
it serves as a great accountability tool for yourself and inspires others to do the same. Your clients
will also value your time, investment and commitment to improving your coaching product.

@the.pfca on IG
INTRO
PFCA CULTURE
- Create a mark of excellence - pursuit of mastery
- Make a stand against what's been accepted as the norm
- Balancing the confident coach and the humble student

ELEVATE THE COACH

- Acknowledgement of your own career pathway
- Establish your departure point
- Equip you with the tools to do meaningful work
- Move with purpose & direction. Forwards, not straight
- Be responsible for the upgrade of consumer expectations and experiences
PRINCIPLES OF COURSE UTILITY
-Take the time you need to digest
- Ingest, Digest, Absorb
- Knowledge of no value without personal application
+ APPLY + OBSERVE + REFLECT + REFINE
- Do no harm
COACH/SELF/YOU
“LEARN MORE ABOUT YOU, TO MAKE IT ALL ABOUT THEM.”
- Deeper understanding of biases, beliefs, values
- Your lens is where perception of impressions take place
- You are the conduit
- "Tabula Rasa?". No - you have an influential story

INSPIRATION
- Personality & style
- Allow your style to flavour the recipe-season
- Autonomy Continuum
COACH/SELF/YOU
AUTONOMY CONTINUUM

YOU CAN ONLY ATTEND TO WHAT YOU CAN SEE

- Pressure & expectation of oneself
- Courageously authentic
ATTRIBUTES
ATTRIBUTES
CONTRIBUTION
DEFINITION OF SUCCESS
- YOURSELF: COACH
- YOUR BUSINESS
- YOUR CULTURE
- YOUR CLIENTS

AUDACIOUS VS REALITY
- ALIGNMENT will be the definition OF SUCCESS - manage expectations here

WAVES & RIPPLES

- DEFINITION- IMPACT
- Our DEFINITION OF IMPACT
- Shared IMPACT

BE THE GUIDE.
CAREER PROGRESSION
EDUCATION

"SAPERE AUDE"
- Dare to know
- Humble student, confident coach
- Pursuit of education fed by the curious mind

"EDUCATION-CENTRIC"
- Opportunities that lay before you
- The Potter's touch
- "If effort is the only currency, then education is the only commodity"

COACH - CLIENT
Education is what you do with someone
SKILL DEVELOPMENT
"THE WHOLE IS BETTER THAN THE SUM OF IT'S PARTS"
- Career timeline
- Recognise the building blocks of a career

"THE PARTS ONLY OBTAIN THEIR MEANING IN

TERMS OF THE PURPOSE OF THE WHOLE"
- What is the whole?
- Student // Coach
- A coaching career with purpose

ELEVATE THE COACH

-Your role in this?
COACHES IKIGAI
COACHES IKIGAI
ORIGIN STORY
- Tabula Rasa
- The version of you they need.

WHAT INTERESTS YOU

WHAT ARE YOU GOOD AT

WHAT DO YOU ENJOY

WHAT GIVES YOU MEANING

WHAT CAN YOU GET PAID FOR

WHAT DO YOU WANT TO BE KNOWN FOR

WHAT CHALLENGES YOU

COACHES IKIGAI

Exercise:
Write in the box below what you see to be your Coaches Ikigai. Aim to say it with as few words as
possible. Then, elaborate as to why you chose this and what it means to you. Feel free to share it
with us via socials.
PRINCIPLES

Principle Examples

Awareness Connection Friendly Compassionate Open-minded

Excitement Flexibility Equality Mindful Humility

Self-
Curious Love Assertiveness Courageous
development

Fairness Generosity Chaos Humour Resourceful

Responsibility Authenticity Fitness Challenge Controlling

Self-care Energetic Contribution Order Independence

Caring Empathetic Creativity Patient Kindness

Supportive Trustworthy Hard-working Skilful Valuable

PRINCIPLES
Principle 1

Principle 2

Principle 3

Principle 4

Principle 5
A PATHWAY OF DEVELOPMENT

INSPIRE REALISE

ABSOLUTE REALISE

MULTI
ELEMENTARY VARIABLE

SCIENCE ART

SOLO SYMPHONY

HOW WHAT
THE PFCA 4 I'S
A principle based approach to ALL things coaching
Introducing the 4 I's

- Investigate
- Integrate
- Implement
- Influence
THE 4 I'S
CLIENT - CENTRIC COACHING
- “Learn more about you to make it all about them”
- Ego vs Coaching
- A push towards elevation & autonomy

EMPOWER ENABLE

FACILITATE FIX

GUIDE SHOW

WHAT DO PEOPLE PAY FOR?

- What you don't see?
- Problem to solution matrix
- Surface level motives & drivers
PROBLEM TO SOLUTION MATRIX
What YOU think they need vs what THEY think they need is often two different things.

Below is an example survey where the question was "what is the main reason you signed up to x
gym?"

Key points to note:

This gym is the most expensive in the area
They provide small-group personal training
They are in a small town ( a small pool of potential cliens)
Their clients are normal people with normal goals

Here is what they said:

Adam Josh C Nick

Weight Loss Confidence/Health Strength & Mucle Gain
Amanda Katie Pete
Friendly Enviroment Programming/Enviroment Technique & Enviroment
Alice Kris Flip
Lifting Technique Enviroment Strength & Technique
Anna Leia Poppy
Improved fitness Weight Loss Pain Relief
Arthur Libby Rae
Strength & Muscle Gain Weight Loss Programming/Facility
Bob Lisa Sam E
Friendly Enviroment Strength & Technique Rugby Performance
Cath Liv Sam W
Weight Loss Programming/Facility Weight Loss/Confidence
Clare Logan Scotty
Strength & Technique Strength & Technique Get fit
Dave Marcus Sharon
Strength & Muscle Gain Lifestyle Change Weight Loss
Emily Mark Sophie
General Health Programming/Facility Improved Work Performance
Emyr Mary Stu C
Improved Work Performance Weight Loss General Health
Fiona Meg Stu D
Weight Loss Weight Loss Weight Loss
Fred Mike S Tim
To be pushed Weight Loss Get Jacked
Gillie Mike B Tommy
Stress Relief Strength & Technique Strength & Rehab
Harley Molly Vicki
Confidence Programming/Facility Weight Loss
Harry Niccy Will
Socialising Kick up the arse Strength & Mucle Gain
Jake Jo
Weight Loss Weight Loss
PROBLEM TO SOLUTION MATRIX
Most overcomplicate this whole process. Meeting the client where they are is not as complicated
and fancy as you try to make it out to be.

There is a gap between you and the client. In order for them to come to you they need to cross the
bridge. What triggers them to come over is your ability to speak in their language, not yours.

TYPICAL SITUATION

IMPROVED SITUATION

PROBLEM TO SOLUTION MATRIX

Understand the problem -->
Speak in their language -->
Sell the potential outcome -->
Showcase proof of concept -->
Create calls to action
SELL OUTCOME - COACH PROCESS
- What attracts might not retain
- Departure point, not destination
- Upgrade intentions

JOURNEY-CENTRIC COACHING
- Smart goals suck
- Transformational vs Transactional
- Forwards, not straight
GOAL-SETTING THE PFCA WAY
- Start analog - aim towards flow state
- Micro-engineered challenges
- Feed the zone of proximal development

1) WHAT - HOW - WHY PRINCIPLE

2) PLOT THE TREE
3) IDENTITY - PROCESS - OUTCOME
4) IMPLEMENT
5) INFLUENCE - MI
ZONE OF PROXIMAL DEVELOPMENT

re Lev Vygotsky
THE PFCA OPERATING SYSTEM
- A principle-based approach to feed curiosity of thought and means for design
- Express & Nurture
NURTURE
- Sleep
- Our best source of health
- Essential physiological function
- Rejuvenating resource
- Restoration, Optimisation, Actualisation
- Aim to achieve better
- Quality > Quantity
STAGES OF SLEEP

- Why is sleep important

- Principles of sleep coaching basics
ADHERANCE & BUY-IN IS KEY
- Build context
- Relatable
- Attractive
- Celebrate
- Tools for accountability

BUILD CONTEXT
- Assess
- Evaluate
- Educate
- Actualise/Systemise
SLEEP ASSESSMENT BASICS
- Simple questions about sleep
- Wearables & apps
- Sleep diary

RELATABLE
- Connecting the dots for the client, where they are to where they wish to be
- Building a greater perception of value for good sleep
- Value defined as - best solution for my problem

ATTRACTIVE
- It’s not what you do on your best day that matters. It’s what you can do even during the
challenging times that counts
- Open-ended and collaborative
- Attractive and motivational
CELEBRATE
- Building the success loop
- Feeling and performance
- Ease of repeatability
- Positive reinforcement

TOOLS
- Tools exist for a certain purpose
- Enable vs Empower
- Our role: Educate, Encourage, Empower
- Descriptive words
- Awareness moving towards autonomy
OTHER FACTORS THAT AFFECT SLEEP
1. Sleep & Nutrition
2. Caffeine
3. Alcohol
4. Circadian Rythym
5. Shift Patterns
6. Relationships
7. Stress
8. Sleep Hygiene

STARTS WITH SYSTEMS - ENVIRONMENT - TOOLS

- 15 tips for utility
STRESS MANAGEMENT
- What is stress?
- Necessary in order to drive strength and adaptation
- Expression pillar - Sufficient dose of stress = Positive Influence

3 TYPES OF STRESS
- Physical
- Emotional
- Environmental

3 SCIENTIFIC TERMS FOR CONSIDERATION

- Homeostasis
- Hormesis
- Allostatic Load (overload)
 ALLOSTATIC

COACHING STRESS MANAGEMENT PRINCIPLES

FFC 1 - Start with the low-hanging fruits that can contribute to a more restorative state. Build
foundations. The bigger the base, the greater potential for heights

FFC 2 - Building intuition behind your dosage. Tools for measure and dose
NOURISH
- Elementary science
- There’s a hierarchy of importance when it comes to nutrition, no matter what your goal is

First, do no harm. You need to ensure your nutrition and lifestyle is covering all the basics so it isn’t
taking you further away from health. This includes things like stress management, sleep, recovery,
consistency and vitality.

You can then move onto goal specific nutrition.

Supplements will always come last - they’re the cherry on top that can make the extra difference
once you’ve nailed all the basics.

So what does goal specific nutrition look like?

GOAL-SPECIFIC NUTRITION
The following 6 pages of education are to serve as an additional resource but DO NOT contain any
accompanying videos.
WHAT IS ENERGY?
WHAT IS A CALORIE?
A calorie is the amount of heat (energy) needed to raise the temperature of one kg of water by one
degree celsius.

ENERGY AVAILABILITY
Without appropriate energy availability (total calories), all the other layers of the pyramid are
redundant.
Chronic lack of energy availability can not only disrupt performance but can impact hormone
function, bone desity, risk of injury, metabolic rate, hair loss, immunity and more.

The amount of energy you expend on a daily basis is known as your Total Daily Energy Expenditure
(TDEE), which depends on the four variables as shown below.
These determine how much energy you require - how many calories you need to eat. These
variables differ from person to person, depending on numerous things including: age, gender,
height, weight and previous dieting habits.

The biggest misconception we see with regards to energy balance is to do with exercise. People
often think they need to be slaving away for hours in order to burn calories and lose weight, when
actually as you can see from the pyramid below, there are other things that might have a greater
impact.

ENERGY BALANCE
Energy Balance is the relationship between ‘energy in’ (food & drink calories) and ‘energy out’
(calories being used in the body for our daily energy requirements). This relationship, which is
defined by the laws of thermodynamics, dictate whether weight is lost, gained or remains the
same.
ENERGY BALANCE

MACRONUTRIENTS
WHAT IS OUR FOOD MADE UP OF?
Food is made up of three macronutrients that make up the biggest component of nutrients in our
food;

PROTEIN
1g protein = 4 kcals

Function:
The building blocks of the body. Essential requirement in almost every bodily function. Used for
muscle and cell growth and repair.
Protein supports muscle adaptations following resistant training and aids muscle recovery.

Benefits:
High protein diets have been linked to fat loss and maintenance following fat loss, time and time
again. It is the most satiating macronutrient, leaving you fuller for longer. This can also mean you’re
less likely to overconsume excess calories through snacking. In addition, protein has a higher
thermic effect of food meaning it uses more energy to just digest it.

Protein helps prevent muscle breakdown, which is even more important as we get older. High
protein diets (and resistance training) can help offset sarcopenia, the degenerative loss of muscle
mass and strength, commonly seen in the elderly.

Practicality:
1.2g-2.4g/kg of bodyweight dependent on goal/activity levels

Sedentary Individuals: 1.2g+/kg bodyweight

Active Individuals:1.4-1.6g/kg bodyweight
Weight Loss: 1.6-1.8g/kg bodyweight
Muscle Growth: 1.8-2.4g/kg body weight
Endurance: 1.4-1.7g/kg bodyweight
- Aim for a source of good quality protein at every meal, 20-40g
- Prioritise protein after training

Sources:
There are two main categories of proteins - animal and plant based.
The main difference between animal and plant proteins is their amino acid profile. Most animal
proteins are complete proteins, meaning they contain all 9 of the essential amino acids (EAAs).
Most plant proteins are considered incomplete proteins, meaning they are missing at least one
essential amino acid.

Complete Proteins: meat, fish, eggs & dairy products

Incomplete Proteins: beans, legumes, nuts, seeds

CARBOHYDRATES
The body's primary source of energy and the brain’s preferred energy source.
1g carbs = 4 kcals

Function:
Once consumed, carbohydrates are converted into glucose and are stored in our liver and muscles
as readily available energy, glycogen.

Sources:
Simple carbs: Rapidly increases blood sugar levels, giving you a sudden energy boost. E.g. sweets,
biscuits, jams, dried/fresh fruits.
Complex carbs: Provide energy that will be released much slower than simple sugars, providing
you with sustained energy throughout the day.
Complex carbs are often found in their whole, natural state making them often high in fibre too.
E.g. wholegrains, beans, legumes and vegetables.

FATS
1g fats = 9 kcals

Function:
Important for cell structure, hormone production. Fats help to maintain a healthy immune system,
can have a positive effect on our mood and inflammatory conditions, aswell as helping absorb fat
soluble vitamins. While at rest and during low intensity exercise, free fatty acids are the
predominant energy source.

Sources:
Saturated Fats: butter, red meat, coconut oil
Unsaturared (Mono&Poly): avocado, olive oil, oily fish (e.g. salmon) nuts, seeds
Hydrogenated/Trans-Fat: Should be limited in the diet. Sources include margarine, fried foods,
pastries, highly processed snack foods.

Practicality:
- Try to limit trans fats.
- Dietary fat is essential for optimal health.
- RDI minimum 15% of total daily intake, 20-30% advised based on preference.
ALCOHOL
Alcohol is the fourth, but non-essential macronutrient.
1g alcohol = 7 kcals

Liquid calories from whatever source all contribute to your total energy balance, however, alcohol
can often have a large impact.

Wine (large
Espresso
Beer glass - Gin & Tonic Prosecco Pina Colada
Martini
250ml)

200 kcal 220 kcal 110 kcal 85 kcal 300 kcal 490 kcal

It is clear to see that alcohol might be contributing negatively to energy balance. It can also have a
negative impact on muscle growth and recovery. As little as 1-2 drinks can impact sleep quality by
up to 24%. Aside from the impact it can have on body composition, it can be a massive hindrance
to performance.

FIBRE
Found in carbohydrates, it is recommended to consume between 30-40g of fibre a day which is
often more than most people are used to (the average in the UK is less than 15g a day).

Like protein, fibre keeps us fuller for longer and at around 2kcal per 1g fibre, it adds low energy
density to our diet. Adequate fibre can help lower cholesterol aswell as contributing to the
maintenance of our guy health.

Two types of fibre:

Soluble Fibre - e.g. oats, beans, citrus fruits
Insoluble Fibre - e.g. wholegrains such as brown rice and root vegetables

MICRONUTRIENTS
Micronutrients, often referred to as vitamins and minerals, are vital to healthy development,
disease prevention, and wellbeing. With the exception of vitamin D, micronutrients are not
produced in the body and must be derived from the diet.

Although micronutrients don’t play a direct role when it comes to body composition and
performance, they play a large role in both our mental and physical function.

Are WE getting enough?

A varied diet containing 5+ portions of fruit and vegetables along with a good source of protein and
essential fats is a simple step in the right direction.
Fruits and vegetables contain different phytonutrients so it is important to get a range of colours
in your diet. The phrase ‘eat the rainbow’ is an easy one to remember.
HYDRATION
Water in the body is essential for many important processes to take place. From our blood system
carrying essential glucose, oxygen and nutrients to cells, to the kidneys getting rid of waste
products we no longer want, fluid in the body is vital to allow these to occur. It also lubricates our
joints and eyes, helps our digestive system function and keeps our skin healthy. ​

How much you need to drink will be individual to each person, but will be somewhere between 2-4
litres which includes anything non-alcoholic.

The best way to judge and monitor your hydration is to look at the colour of your urine - you are
aiming for clear wee! Headaches, fatigue and thirst itself can all be signs of dehydration and an
indication you need to have a drink.

THE OTHER VITAL SIDE OF FOOD FOR CONSIDERATION

- Social
- Emotional
- Fuel for life
- Regeneration

7 LAWS OF NUTRITION COACHING AS A PERSONAL TRAINER

1. Stay in your lane
2. Stay open-minded
3. Do not impose your bias
4. Be empathetic & Patient
5. Understand the science/value the person
6. Collaborate do not dictate
7. Do not be a dick
ELEMENTARY BEHAVIOUR CHANGE
What is behaviour?
A subconscious predicted solution to problems we routinely face.

What is our role in this?

- Be a guide
- Lead with humility & patience
- We start as the architect of adaptation and system creation
- Aim to empower them as their own architect of adaptation

What does success look like?

- Clients become their own problem solvers
- A true identity shift
- Remove the pressure to “change” but rather “challenge”
NEUROPLASTICITY
- Science of change, learning and refining.
- 86 billion neutons
- Synapse activation is key

- It’s our opportunity to rewire/reprogram the system

- Aim to learn and then “make easy”
- Turn paths less travelled into superhighways

- The aim- replace habits with new ones that replace the exact same need
- Needs to be Positive - Rewarding - Conducive
TOOLS FOR UTILITY WITHIN “BEHAVIOUR CHANGE”
- Transtheoretical Model - Procheska & DiClemente 1980’s
- 5 stages of change

ACKNOWLEDGMENT OF FEARS

FAILURE

ENORMITY
SUCCESS

BIOPSYCHOSOCIAL MODEL
THE PFCA MODEL FOR CREATING
SUSTAINABLE BEHAVIOUR CHANGE
MOTIVATIONAL INTERVIEWING
- The Use of Motivational Interviewing and change talk to influence better conversations and
provide opportunities for sufficient challenge.
- MI - R. Miller & S. Rollnick 1980’s

VALUES/ACTIONS
R - Resist
U - Understand
L - Listen
E - Empower

- Educate
- Facilitate
- Co-create = ( Implement )

CHANGE TALK EXAMPLES FOR UTILITY

- What do you think is hindering your progress?
- What does success look like for you?
- How will things look different for you when you reach your goal?
FUNCTION
- Defined as an activity that is natural to or the purpose of a person or thing

ANATOMY
- Defined as the study of the inner workings of a person or thing

FUNCTIONAL PATTERNS
Breathe // Walk // Run // Squat // Hinge // Unilateral Knee // Unilateral Hip // Horizontal Push/Pull //
Vertical Push/Pull // Core Isometric // Core Isotonic
PARTS
- Referring to the joint/joint segments required for consideration

FASCIA
- Soft tissue component, adjoining various muscles in a continuous structure of 3D structural
support

PLANES OF MOTION

- Saggital
- Frontal
- Transverse
ANATOMICAL DIRECTION TERMS
Medial // Lateral // Proximal // Distal // Superior // Inferior // Anterior // Posterior
KINETIC CHAIN
- A term referring to the interconnected workings of the system

The Foot // The Ankle // Foot and Ankle // Knee // Hip & Pelvis // Lumbar Spine // Thoracic Spine //
Scapulothoracic // Glenohumeral Joint

DEFINE CORRECTIVE EXERCISE

- Corrective exercise is a buzzword within fitness to challenge the perception of the value of one
exercise over the other. All exercise can be corrective if the utility of the exercise is understood
and is appropriate for the client.
- The old adage reigns true: strength training is corrective and corrective exercise is strength
training
FUNCTIONAL ANATOMY

The recognition of the body in motion and the relavant joint/joint segments and their associated
tissues that contribute to resisting and/or creating force.

Through this we can better prescribe exercise based on our finding through continual assessment.

We encourage you to see the body motion

through 3 different lenses;

Patterns - Parts - Patterns

Patterns - (Walk, Run, Breathe, Squat, Hinge,

Uni Knee, Uni Hip, Push, Pull, Core Isometric.
Core Isotonic)

Parts - What are the joints or joint segments

and soft tissues that play a vital role in creating
movement, contributing towards dynamic
stability, absorbing force and/or creating force

Patterns - As we return to the pattern, what

intervention has provided some form of
progression. This could be better control,
improved ROM etc

Our goal for you, to see the pattern, parts and patterns all within milliseconds.

Our ability to see movement and break it down into small segments allows us to prescribe
exercises that will have the greatest contribution to the system.

It will serve as a lens in which to look through. A means of discerning your best starting point.
FOOT

Manages force
Shock Absorbers
Propulsion of Weight

3 Groups of bones:
Tarsal, Metatarsal, Phalanges
26 Bones
3 Regions of the foot

Pronation Supination
( Internal Rotation) ( External Rotation)
ANKLE

Joint Actions Include: Muscles

Dorsi Flexion Tibialis Anterior

Gastrocnemius
Plantar Flexion Soleus

Eversion
Inversion

Pronation
( Internal Rotation)
ANKLE
Function of the ankle:
Significant role during gait cycle as it adapts to the surface which one walks.
Gait - Forward Progression, Stance Stability and Conservation of Energy
2 Phases of GAIT - Stance & Swing Phase
Foot will be in one of 3 phases
Heel Strike - Initial Contact, decelerate
Mid Stance - Continued acceptance of load and move forward
Toe Off - As we continue to propel forward

Pronation Supination
( Internal Rotation) ( External Rotation)

Supination Pronation Re-Supination

( External Rotation) ( Internal Rotation) ( External Rotation)
KNEE
Function of the Knee:
The primary role is flexion and extension at
the knee. It plays a significant function in
shock absorption, load acceptance ( eccentric
strength ) and weight propulsion (concentric)

It is the largest joint in the body and is very

complex. There is 4 bones and an extensive
network of ligaments and muscles.
Considerations of the Tibiofemoral Joint and
the Patellofemoral Joint

Key Muscles of the knee

Chief Extensors: Chief Flexors:
Rectus Femoris Semi Tendinosis
Vastus Medialis Semi Membronosus - (assists in knee IR)
Vastus Lateralis Bicep Femoris - (Assists in hip extension)
Vastus Intermedius
Weak Flexors:
Gracilis
Sartorious
Gastroc

Supination
( External Rotation)
HIP
The hip joint is a ball and socket joint that is the point of articulation between the head of the
femur and the acetabulum of the pelvis.
Primary function of the hip joint is to provide dynamic support the weight of the body/trunk while
facilitating force and load transmission from the axial skeleton to the lower extremities, allowing
mobility.

Motions at the hip include:

Flexion
Extension
Adduction
Abduction
Internal Rotation (Femur on Pelvis)
External Rotation

Pronation Supination
( Internal Rotation) ( External Rotation)
HIP
Muscles of the hip joint can be grouped
based upon their functions relative to the
movements of the hip.
Flexors:
Psoas Major
Psoas Minor
Iliacus
Pectineus
Rectus Femoris
Extensors:
Gluteus Maximus
Semitendinosus
Semimembranosus
Biceps Femoris (long head)
Adductors:
Adductor Magnus
Adductor Longus
Adductor Brevis
Gracilis
Pectineus
Abductors:
Gluteus Medius
Tensor Fascia Latae
Internal Rotators:
Tensor Fascia Latae
Gluteus Minimus
External Rotators:
Gluteus Maximus
Gemellus Superior
Gemellus Inferior
Obturator Externus
Obturator Internus
Quadratus Femoris
Piriformis

Pronation
( Internal Rotation)
PELVIS
The pelvis consists of the sacrum, the
coccyx, the ischium, the ilium, and the
pubis.
Often times the Illium, Ischium and
Pubis are referred to at the
innominates.
The structure of the pelvis supports the
contents of the abdomen while also
helping to transfer the weight from the
spine to the lower limbs.
During gait, the joints within the pelvis
work together to decrease the amount
of force transferred from the ground
and lower extremities to the spine and
upper extremities.

Movements that occur at the pelvis are:

Anterior Posterior Tilt
Posterior Pelvic Tilt
Lateral Flexion
Rotation
Elevation

Sacral Movements include

Nutation
Counternutation
Pronation Supination
( Internal Rotation) ( External Rotation)
PELVIS
Muscle that crossover and influence the pelvis. There are 36 muscles that attach to the sacrum
or hip bone (innominates). The purpose of these muscles is primarily to provide stability to the
joint.

Biceps femoris -
Adductor brevis Adductor longus Adductor magnus Coccygeus
long head

Erector Spinae External oblique Gluteus maxiumus Gluteus medius Gluteus minimus

Gracilis Iliacus Inferior gemellus Internal oblique Latissimus dorsi

Obturator
Levator ani Multifidus Obturator internus Pectineus
externus

Levator ani Piriformis Psoas minor Pyramidalis Quadratus femoris

Quadratus
Rectus abdominis Rectus femoris Sartorius Semimembranosus
lumborum

Superficial
transverse
Semitendonosus Sphincter urethrae Superior gemellus Tensor fascia lata
perineal
ischiocavernous

Transversus
Ref: Physiopedia
abdominus

Pronation Supination
( Internal Rotation) ( External Rotation)
THORACIC SPINE
The rib cage is formed by the sternum, costal cartilage, ribs, and the bodies of the thoracic
vertebrae. The rib cage protects the organs in the thoracic cavity, assists in respiration, and
provides support for the upper extremities. During inspiration the ribs are elevated, and during
expiration the ribs are depressed.

A significant role of the rib-cage is its role on centre of mass (COM) and it's influence on
movement and function.

This image illustrates the difference between

remaining "stacked" or not. This is commonly
reffered to as the cannister position.

For many new clients, giving them awareness of

this position is
useful and can be trained isometrically. The goal
with any postural presentation is to give the client
access to what they currently dont have.
Pronation Supination
( Internal Rotation) ( External Rotation)

ie : too extended? Give access to more flexion etc.

THORACIC SPINE

The movements that occur at the

ribcage include:

Flexion
Extension
Rotation
Lateral Flexion

Significant motion that occurs at the

ribcage includes breathing and the
movements that occur during
respiration.

Mechanics of breathing include

elevation during inspiration and
depression during exhalation. Other
terms commonly used are Expansion
and Compression of the Ribcage. ref -
Bill Hartman

Some key muscles for considerations

as it regards to the thoracic spine.
Pronation
( Internal Rotation)
Supination
( External Rotation)

Internal/External coastal muscles

Serratus Anterior
Pec Group
Serratus Posterior
Diaphragm
Scalenes
Sternocleidomastoid
SCAPULA THORACIC
The Scapulothoracic (ST) “joint” is not a true anatomic joint as it has none of the usual joint
characteristics.

It is an articulation of the scapula with the thorax which depends on the integrity of the anatomic
Acromioclavicular (AC) and Sternoclavicular (SC) joints.

The SC and AC joints are interdependent with the ST joint because the scapula is attached by its
acromion process to the lateral end of the clavicle & through the AC joint; the clavicle, in turn, is
attached to the axial skeleton at the manubrium of the sternum through the SC joint.

Any movement of the scapula on the thorax must result in movement at either the AC joint, the SC
joint, or both; that is, the functional ST joint is part of a true closed chain with the AC and SC joints
and the thorax.

Pronation Supination
( Internal Rotation) ( External Rotation)

The movements that occur at the scapula

thoracic joint. These are heavily influenced
by the shape of the ribcage in order to
promote a great surface for which the
scapula can articulate upon.
Convex Ribcage = Concave Scapula
SCAPULA THORACIC
The muscles that contribute to movement and/or stability are included in the list below. It is
important to note that a large portion of what occurs at the scapula will have an impact on the
glenohumeral joint (GH) and where the humerus will travel.

This is reffered to as the scaulahumeral rythym. This is a natural rythym of which for each 1' of
movement from the scapula will move the humerus 2'.

Rotator Cuff Group

Subscapularis.
Infraspinatus.
Teres minor.
Supraspinatus.

Levator Scapula
Rhomboids
Pronation Supination
( Internal Rotation) ( External Rotation)

Trapezius
Tricep (long head)
Serratus Anterior
Lats
Coracobrachialis
Biceps
GLENOHUMERAL
The glenohumeral (GH) joint is a true synovial ball-and-socket joint, is responsible for connecting
the upper extremity to the trunk. This joint is formed from the combination of the humeral head
and the glenoid fossa of the scapula. This joint is considered to be the most mobile and least stable
joint in the body.
The GH requires stability from the muscles and tendons.

The movements that occur at the shoulder

play a vital role in exercise selection.

Pronation Supination
( Internal Rotation) ( External Rotation)

Muscles that play a significant role in strength or stability of the GH include:

Rotator Cuff Group
Subscapularis.
Infraspinatus.
Teres minor.
Supraspinatus. ( greater influence on glenohumeral joint)
Levator Scapula
Rhomboids
Trapezius
Tricep (long head)
Serratus Anterior
Lats
Coracobrachialis
Biceps
GLENOHUMERAL
Muscles that play a significant role in strength or stability of the GH include:
Rotator Cuff Group
Subscapularis.
Infraspinatus.
Teres minor.
Supraspinatus. ( greater influence on glenohumeral joint)
Levator Scapula
Rhomboids
Trapezius
Tricep (long head)
Serratus Anterior
Lats
Coracobrachialis
Biceps

Pronation Supination
( Internal Rotation) ( External Rotation)
FUNCTIONAL SLINGS
Slings play a significant role in the lens in which you see the body during movement. Up until this
point we have gone deep to pay attention to the smaller working parts of movement. Now we
start to come further out and the next layer is the anatomical slings and/or trains.

The body is connected by fascia and the muscles tend to work within a integrated system not in
isolation of one another. It is through this system we can start to piece exercise selection in line
with opportunities to influence these various slings as listed below.
DEEP LONGITUDINAL SUB-SYSTEM

ANTERIOR OBLIQUE SLING

POSTERIOR OBLIQUE SLING

Pronation Supination
( Internal Rotation) ( External Rotation)

LATERAL SUB-SYSTEM
GOAL-FOCUSSED
PHYSICAL ASSESSMENT
PFCA MOVEMENT SCREEN
OPTIONAL PERFORMANCE TESTS
Listed below is a series of performance related test examples to serve as inspiration for your
continued investigation phase. It is important to recognise this is a opportunity to record
objective data and gain a point of reference for your programme design.
For many clients, this might look like their previous 5km run time, their most recent struggle to
run after the bus etc or the time it takes to complete a favourite hike.
These are all markers of which they have first hand experience of what it felt like and the time it
took to perhaps complete. For this - we do not need to test.
However, from time to time we may utilise in-house tests to gain this objective data. Below is a
series of examples to utilise. It is important to note that repeatability of these "tests" are vital in
determining their place on the programme and being clear on the intended information you wish
to gather.

Personal Expression of Fitness Assault Bike Repeatability Test

5km Run time Assault Bike 7 Rds

Favourite Hike time 60 sec ON
Family Play 30 sec OFF
Weekend Warrior
Work Performance AIM -
Energy Availability Repeatable rounds
etc Conversational pace

LONG Mixed Modal Long Outdoors

AMRAP 30 2 hour Hike

1 mile assault bike Notice breath rate
40m Farmers Carry Record Thoughts/ Self-talk
40 sec High Plank Record Feels -Niggles/Struggles
60 Single Unders Record Pace/Distance
Pronation Supination
( Internal Rotation) ( External Rotation)

AIM - AIM -
Repeatable rounds Consistent Aerobic FLOW
Conversational pace Enjoyable Pace

~ 5 Rounds
PFCA MOVEMENT SCREEN

SQUAT

UNILATERAL KNEE

UNILATERAL HIP

HINGE

Pronation Supination
( Internal Rotation) ( External Rotation)

STACK

REACH
PARTS & OPTIMISATION
FOOT FUNCTION
ANKLE ACTION
KNEE STABILITY
HIP STRENGTH
LUMBO-PELVIC CAPACITY
T-SPINE
SCAP-THORACIC
GLENOHUMERAL

Pronation Supination
( Internal Rotation) ( External Rotation)
DEVELOPING SPACE, STABILITY & STRENGTH
- Mobility, Flexibility, Active and Passive Range
- Stability, Dynamic Stability, Neuro Demand, Skill Acquisition
- Strength defined as a greater resilience, increased capacity and/or tolerance

KINETIC CHAIN; ISOLATED // INTEGRATED

- Joint by joint theory
- Great starting point to see patterns / parts / patterns

ALL JOINTS REQUIRE RELATIVE MOBILITY AND STABILITY;

Foot and Ankle / Knee // Hip // Lumbopelvic // T-spine // Glenohumeral
DEVELOPING MOBILITY
- Is creating more mobility required and/or requested?
- State of the whole system vs state of the joint segment
- Fascia - a consideration not to be missed
- Muscle Spindles
- Central vs Peripheral Systems
- Increasing ROM - Stretching, Static vs Dynamic, PNF, SMR
- Increased tolerance to stretching but no tissue changes occur
- Strain rate dependancy

WEPPLAR et al 64
- Extensibility tolerance
- No change at muscular level

Self-Myofascial Release
- Short term changes in ROM - Explained by increased tolerance to stretching and/or decreased
pain sensitivity

Mechanoreceptors, Ruffini & Pacini corpuscles

- Pressure may drive the nervous system to reduce tension in the muscle (reduced tonicity)

Unfreeze then aim to hit save button

- End range ISO’s
- Strength at end range
- Increased skill in new range
- For the aim to make this more familiar (nuero) and increased sarcomeres at that level
(physiological)
PROTOCOLS FOR CREATING MORE SPACE AT JOINT/JOINT SEGMENTS

AXIAL SKELETON VS APPENDICULAR SKELETON

“If you are tight all over, start with the axial skeleton” - David Grey
- Restore breathing mechanics
- Pelvis to rib cage relationship
- Breathing - bracing - creating relative tension

ALWAYS REMEMBER - is more range required?

- SMR Muscles affecting the joint segment
- End range isometrics
- Progressive overload

AXIAL SKELETON
PROTOCOLS FOR CREATING MORE SPACE AT JOINT/JOINT SEGMENTS

IMPROVE DORSI-FLEXION
SMR - Soft-tissue that affects the joint articulation
- Foot
- Gastroc/Soleus

Restore Movement
- The ankle is a complex hinge joint
- Often referred as a tenon & mortise joint
- The motion is not limited to plantar and dorsi flexion as these movements occur in conjunction
with subtalar & midtarsal joints

This means:
- Plantar flexion - Adduction & Inversion allowing supination
- Dorsi Flexion - Abduction & Eversion allowing pronation
- The aim : movement variability, dynamic stability and give them back what they don’t have
access to.

- Train in full ROM, Strengthen Gastroc, Soleus and Intro Plyos

IMPROVE HIP MOBILITY
Optimism - A great hip can internally rotate and extend

Establish what is missing:

- IR on one side?
- IR on both

Start with pelvic orientation and its effects on the hip function and access.
- Breathing + Bracing
- Hamstrings (PPT)
Potential option:
- SMR Rectus Femoris, Vastus Lateralis

Train in ranges to utilise space - RFESS (Rear Leg Bias//Eccentrics)

- Long lever step-off Reverse lunge
- Posterior Pelvic Tilt (PPT) exercises
- Distal to proximal hamstring work
Potential option:
- SMR Posterior Hip

Train in ranges to utilise space

- Hip Aeroplane
- RFE RDL
- B-stance RDL
- Retrostep RDL
IMPROVE THORACIC MOBILITY
Start with breathing mechanics

Respiration Biomechanics
- Bucket Handle
- Pump Handle
Expansion
Compression

Potential SMR Opportunities

- Lats, Rhomboids, Pecs

Restore movement variability

- Breathing into spaces
- Deadbug with reach
- Armbars
- Functional row
IMPROVE SHOULDER MOBILITY
- Restore breathing mechanics, loaded breathing drills

SMR Opportunities
- Lats, Post Cap, Pec

End Range Isometrics

- Armbars, ER Holds, Positional Isometrics

Isolated Strength Options

- Cable/Band/db external rotation (if required)
- Cable/Band/db internal rotation (if required)
SQUAT
HINGE
KNEE-DOMINANT UNI
VERTICAL PULLING
VERTICAL PUSHING
HORIZONTAL PULLING
HORIZONTAL PUSHING
CORE PROGRESSIONS
KB, DB & WALL BALL
D>P HAMSTRING
SKI & ROW
DEFINE FUNCTIONAL FITNESS
- Handling stress responses through adaptation to strengthen resilience. It has to be:

- Purposeful
- Progressive
- Task-dependant

- General Population (GP)

- General Athletic Population (GAP)
- Athletic Population (AP)
PROGRAMME DESIGN
PRINCIPLES
- Art meets science
- Only programme what you know
- It's all wrong
- Client-centric ( Needs vs Wants )
- Technical/Experiential/Progressive

DONE IS BETTER THAN PERFECT

- Programme mastery only comes from stress testing
- Think critically and keep your mind open
- Buy in + Adherence + Effort = Essential Recipe for success
THE 4 I’S IN ACTION
NEEDS VS WANTS
- Striking the balance of the coaches priorities and the clients priorities.
- Make it more about them and less about you

KNOW WHERE YOU ARE GOING IN ORDER TO KNOW WHERE TO START

- The whole is greater than the sum of its parts
- 2 archetypes on a spectrum
THE PFCA PROGRAMME DESIGN OPERATING SYSTEM
FORM
- Developing motor control for improved movement quality and efficiency with the aim to
increase resiliency

Bigger Base // Taller Pyramid

- Resiliency, Antifragile
- Aim - Multidirectional Capacity
- Strength is key
- Neuromuscular efficiency
SKILL ACQUISITION
- Efficacy & Efficiency
- Building resilience
- [Build] not break

STAGES OF LEARNING
DYNAMICAL SYSTEMS PERSPECTIVE
HIERARCHY OF SKILL ACQUISITION
HYPERTROPHY
Muscle Endurance or Strength Endurance - What is the intent?
- Gain or Maintain Muscle Mass
- Muscle Growth defined as
- Enlargement of muscle fibres
- Protein Content increase

ESSENTIAL MECHANISMS OF HYPERTROPHY

MECHANICAL TENSION
- Include concentric and eccentric
- Move through a decent ROM

- Create a maximal contraction

- Light and moderate until failure
- Max Effort / High Load

- Underpinned by progressive overload and mind muscle connection

- Ample and regular signalling
- Enough stimulating reps

METABOLIC STRESS
- Cell swelling ie: The PUMP (Blood Pooling)
- The occlusion of veins by persistent muscular contractions
- Hypoxia - lack of O2 Supply within the muscles due to blood being trapped
MUSCLE DAMAGE
- Micro-tears, lesions, inflammations
- Frequency rules intent here
- Generally overrated

- Novelty / Unfamiliar / Bigger stretch / Enhanced eccentrics

ALL STRATEGIES IN PLAY

REP RANGE 1-6 REPS 6-12 REPS 12-25 REPS

% OF VOLUME 15% OF TOTAL 70% OF TOTAL

15% OF TOTAL VOLUME
(HARD SETS P/U) VOLUME VOLUME

PROXIMITY TO
FAILURE RIR 1-4 RIR 0-5 RIR 0-2
(REPS IN RESERVE)

COMPLEX
LOW SKILL MACHINE & SINGLE
MOVEMENT
BEST PRACTICE MULTIJOINT E.G. JOINT
PATTERNS, MULTI-
LESS PRESS E.G. LEG EXTENSIONS
JOINT. E.G. SQUATS

TECHNICAL
JOINT STRESS CENTRAL FATIGUE WITH
BREAKDOWN
CONSIDERATIONS TOTAL VOLUME PERIPHERAL FATIGUE
ACCURACY ON
TIME ACCURACY ON FATIGUE
FATIGUE

STRENGTH CONTINUUM
COMMON METHODS FOR UTILITY
- Superset
- Triset
- Circuit
- Pre-fatigue / Pre-exhuast
- Clusters

FORM PROGRESSION
FORM FORCE FLOW

ENERGY SYSTEMS
FORM - Creatine Phosphate
ANAEROBIC
FORM FORCE FLOW

ENERGY SYSTEMS
FORCE - Lactic
ANAEROBIC
FORM FORCE FLOW

ENERGY SYSTEMS
FLOW - Aerobic
AEROBIC
ENERGY SYSTEMS
ENERGY SYSTEM NOTES
PILLARS FOR HEALTH
PILLARS FOR HEALTH

POSITIVE PATHWAY

NEGATIVE PATHWAY
PILLARS FOR HEALTH
Awareness Piece
FORM - Strength
FLOW - Aerobic Capacity
FORCE - Drain of Energy
Intention and Awareness are key
FORM AND FLOW should be championed for long-term health and performance
PROGRAMMING FLOW

Principles:
Essential for developing health
Aerobic - Repeatable - Recoverable
The prerequisite for mixed conditioning is monostructural work for the same timeframe
SKILL CHALLENGE
PERIODISATION
- Taken from sport
- Maintain connection, meaning, and purpose
FORM & FLOW LIFECYCLE
FORM & FLOW LIFECYCLE
WRITING EMOMS & AMRAPS
Before implementing either of these specific strategies within your program design, we must
return to first principles:

We return to the equation ‘Who + What + Why = How, in order to decide if an EMOM or an AMRAP
should actually be the ‘How’ in any given scenario.

We must check back through our investigation and integration notes to immerse ourselves within
the person in question, to understand their experience, their expression, and their endeavour,
before making a decision.

We must consider the utility of both, in order to confirm either way that an EMOM and/or AMRAP
is the best system with which to challenge the client at this moment in time.

Let’s consider their utility and when and where they could be used…
WRITING EMOMS & AMRAPS
EMOMs

EMOMs created fixed work:rest ratios – meaning we can create a significant amount of order
and structure when using EMOM’s as part of the prescription, so long as we know how long the
work within each minute for the individual in question will take.

Skill Development setting:

EMOM sets would sit beyond any focus on motor control due to the relative fatigue based
setting.
However, relatively short amount of work vs relatively longer rest means that we can use
EMOMs to challenging muscle or strength endurance in single modality setting.
The skill can then be paired with complimentary or non complimentary elements to
challenge the skill in a set time frame as skill dev progresses.

Density Setting:
The opportunity to combine high volume of movements with limited rest = high density.
Programmed incorrectly, the intention of density could result in intensity and quality
suffers as a result. Density is effectively a form of strength endurance, so be careful here to
create density as a challenge to movements and skills which have solid motor control and
muscle endurance as a prerequisite.

Flow Setting:
relatively longer work vs rest ratio = aerobic in nature if pace is correct.
could be used to help an individual transition into mixed aero work with set work:rest ratios
for someone who is struggling to ‘feel’ or express the intended stimulus or self organise.

Flow/Force Setting:
could be used in threshold piece to force limited rest in extended high output setting or
battery muscle endurance work.

Challenges / Questions to ask prior to implementation of EMOM’s:

Has the individual earned the total functional volume included in the overall EMOM?
Can they maintain quality of movement throughout?
Can they maintain power output throughout?
Therefore, can they truly express the entire piece?
Have the skills involved been developed sufficiently in an isolated and focussed motor control
setting outside of a fatigued setting, in order for the EMOM to be of use?
Are intentions for both coach and client clear?
WRITING EMOMS & AMRAPS
AMRAPs

An AMRAP is a time dependent task; which means it is a fixed time flow expression.
Fixed and measurable time frames create order/control of flow progression for both the
coach in prescription, but also the client in expression.

Opportunity to practice and develop pacing within set time frame.

Sets expectation around time duration of session for prescription and expression.
Good for junior coach in PD who is still to develop understanding of how long things should
take.
Good for beginner exerciser for same reason.
Alternatively – task dependant requires better understanding of pace from both coach and
client around how long things will take, and therefore the pace at which it should be
approached.

Opportunity for individual to self organise pacing with movements involved within time frame
prescribed = safe exposure to + better understanding of pacing.

Challenges / Questions to ask prior to implementation:

Does the individual have the capacity to hold a consistent aerobic pace in a mono-structural
setting for the set time frame first, before exposing them to mixed work?
Is the individual far enough along the skill development continuum with the elements involved
in the task, to enable consistent quality, pace and output of…
The skill itself
The skill under complimentary fatigue
The skill under non complimentary fatigue
Are intentions for both coach and client clear?
PRINCIPLES
Weightlifting is a sport based on total weight lifted from ground to overhead through two
movements, the snatch and the clean and jerk. If you're taking this course, you likely already know
this. However, at its core it a test of strength and power.

The elements of speed and power however have great translation to other sports, and this is where
we can start to talk about weightlifting as accessory movements to a well-developed programme
or even to simply make a client faster and more capable.

To best perform weightlifting, we need a combination of skill, mobility, stability, strength and
speed. Each person that walks into the gym for the first time will display a natural variance in these
five. It is our job as coaches to identify where the lowest hanging fruit is in relation to these traits
but not to overcomplicate the process for those beginning their journey.

ASSESSMENT
Wrist – Be able to demonstrate close to 90 degrees of flexion in the wrist. Hands can curl as they
will with a barbell overhead.

Shoulder Flexion – With a locked down core in a seated or standing position, raise the hands
overhead with locked out elbows.

Shoulder IR – With the upper arms parallel to the floor and elbows at 90 degrees, rotate the arms
down as far as possible whilst keeping elbow and shoulder in line.

Shoulder ER – The same starting position as above, pivoting the lower arm as far back as possible
with little to no rib flairing.

T-Spine Extension – From a quadruped position, sit back onto the heels and actively push away
from the floor, take note of the degree of extension in the back.
COACHING THE CLEAN
Basic Terminology:

Hand position – Bar should be taken with a thumbs length from the edge of the knurling.

Feet position – Starting position should be a position that the client feels comfortable pulling from
the floor from.

1st position – With a small knee and hip bend this is the final position that the client will reach
before performing the clean movement. Arms are relaxed, knuckles facing down.

2nd position – Shoulders over the bar, bar descends to the knee. There should be adequate
tension in the posterior chain with mid back engaged.

3rd position – Mid Shin, arms long. This position is a couple of centimetres from the floor and will
be the starting position once the bar has been loaded with plates.

Clean Breakdown:

Throughout this breakdown we will be encouraging the client to drive away from the floor in a jump
fashion. The top of the extension movement should be a “tall” position where the athlete is
encouraged to jump.

At all times we want the bar to remain as close to the body as possible to allow for the most
biomechanically advantageous positions.

Prerequisites:

Front Squat

Considerations:

Receiving position – For the clean this is our front rack position. The bar will be fully supported on
the shoulders by the whole trunk. This position should always be in an upright torso position as
shown. Shoulders should be slightly elevated to avoid bruising and skin damage on the collar
bones. Elbows should be lifted as high as possible without changing the shoulder position or
moving the barbell.
Variations:

Power – Any movement with the word power indicates that the athlete is going to receive the bar
above a parallel squat position.

Squat/Full – A Squat Clean or Full clean indicates that the client will receive the bar in a full squat
position. This by definition should be below parallel with all mobility issues taken into
consideration.

High Hang Power Clean – Bar is taken from position (1) to receiving position, with the athlete
dropping under to meet the bar in the power receiving position. Bar must remain close and the
athlete encouraged to jump in order to engage use of the legs.

Hang Power Clean – Bar is taken from position (2) taking care to pass through position (1) to power
receiving position.

Power Clean – Bar is taken from position (3) passing through position (2) and (1) to the power
receiving position.

High Hang Clean - Bar is taken from position (1) with receiving position being in the full squat.

Hang Clean – Bar is taken from position (2) with receiving position being in the full squat.

Clean – Bar is taken from position (3) with receiving position being in the full squat
COACHING THE SNATCH
Prerequisites:
Overhead Squat – arms extended overhead with the bar sitting directly over the mid foot. The
client will squat to full range, taking care to stabilise the bar overhead with an active push against
the bar.

Considerations:

Receiving position – for the Snatch this is our overhead squat position. The bar will be fully
supported in an arms extended overhead position. The torso should remain upright with the bar
positioned over the mid foot. An active push into the bar with wrists flexed to allow for a better
positions.
The position (1) in the snatch should always be with the bar sat firmly in the hip. Grip adjustments
should be made on the bar to allow for this to happen.

Variations:

Power – Any movement with the word power indicates that the athlete is going to receive the bar
above a parallel squat position.

Squat/Full – A squat snatch or full snatch indicates that the client will receive the bar in a full
squat position. This by definition should be below parallel with all mobility issues taken into
consideration.

High Hang Power snatch – Bar is taken from position (1) to receiving position, with the athlete
dropping under to meet the bar in the power receiving position. Bar must remain close and the
athlete encouraged to jump in order to engage use of the legs.

Hang Power snatch – Bar is taken from position (2) taking care to pass through position (1) to
power receiving position.

Power snatch – Bar is taken from position (3) passing through position (2) and (1) to the power
receiving position.

High Hang snatch - Bar is taken from position (1) with receiving position being in the full squat.

Hang snatch – Bar is taken from position (2) with receiving position being in the full squat.

Snatch – Bar is taken from position (3) with receiving position being in the full squat.
COACHING THE JERK
Hand position – Ideally the hands will stay where they were in the clean, but moving the hands out
for the jerk is fine to facilitate.

Feet position – Starting position in the jerk will be equal foot placement to your squat.

Split position – Finishing positions should replicate a high lunge with torso directly in the middle
and feet on “tram lines”.

Dip – The initial movement performed in the split jerk. A vertical dip where the torso remains
upright, knees and hips flex simultaneously. Bar should remain in contact with the shoulders at all
times.

Drive – A vertical drive upwards, often taught as a jump with the knees and hips hitting full
extension, where the aim is to project the bar directly upwards allowing for a “weightless” feeling
on the bar.

Receive – Receiving position is a strong lunge with soft back knee. Feet are positioned on tram
tracks to allow for stability in both the frontal and sagittal plane. Arms extended overhead and
should be in line with the hip. No forwards or backwards trajectory of the bar should happen here.
PRINCIPLES
Gymnastics as a sport has always prided itself on continuous betterment. It’s an approach that we
at The PFCA love to take with all of our coaching. Within gymnastics the ability to move one’s body
in multiple planes through progressively more difficult movements is something of an art. When
coaching your clients through the following progressions, many of them may have already
experienced some of the movements in question. It is your job as a PFCA coach to educate your
client into the process of “earning the right".

Through “earning the right”, we lay a foundation that will carry over into more advanced
movements and make the journey of betterment feel smooth and liquid like, progressing from one
movement seamlessly into another. Often we find that those who have not earnt the right simply
haven’t spent enough time on the foundations.

The next few movements that you will be learning will ultimately be the foundations of gymnastics
within functional fitness.

ASSESSMENT
The carryover of the weightlifting assessment stands true here as general joint health is incredibly
important between both sports. The addition of inverted work, hanging work and core strength
work is of additional importance when adding gymnastics into your clients programme therefore
your assessment should reflect this.

Wrist – Be able to demonstrate close to 90 degrees of flexion in the wrist. Hands can curl as they
will with a barbell overhead.

Shoulder Flexion – With a locked down core in a seated or standing position, raise the hands
overhead with locked out elbows.

Shoulder IR – With the upper arms parallel to the floor and elbows at 90 degrees, rotate the arms
down as far as possible whilst keeping elbow and shoulder in line.

Shoulder ER – The same starting position as above, pivoting the lower arm as far back as possible
with little to no rib flaring.

T-Spine Extension – From a quadruped position, sit back onto the heels and actively push away
from the floor, take note of the degree of extension in the back . Additionally this can also be done
with hands on a box in front of the body and flexing and extending through the spine
appropriately.

Hold Hollow - >30s with the lower back connected firmly to the floor and chin “holding a tennis
ball”. Position the body so there is a reaching sensation with little to no rib flair.

Hold Arch > 30s – With belly button connected to the ground keep arms by the ears and arch
through the mid and lower back keeping glutes squeezed to avoid any excessive pressure on the
lower back.

Active Hang >30 – This should not be a true deadhang but equally not a position where the scapula
are completely depressed. Halfway in between works fine.

Active Handstand Hold >30s – Thinking about the body being long, push actively into the ground
to create a tall reaching sensation. There should be no lumbar arch here and feet and hands should
be inline.
GYMNASTICS MOVEMENTS WITHIN FFC
Intro to beat swing
- Learn your hanging hollow
- Learn your hanging arch
- Use momentum transfer through the shoulders to pass fluidly between these two positions
- Hand width is just outside shoulders however can be adjusted for each individual
- Timing is key – it should feel rhythmic

Kipping knees to chest

- Ensure you have your strict knees to chest position before beginning – this is the position we will
pass through regardless of the movement
- Move through the beat swing bringing the knees to the chest to form a kipping knees to chest
motion
- Lower the legs back down, searching for the arch position to maintain rhythm
- The timing and the rhythm of this movement should be almost identical to the beat swing

Toes to bar
- Retain all the movements from kipping knees to chest
- Ensure timing of the shoulder flexion (into the bar) with the flexion at the hip
- If performed correctly the legs should float. Don’t force the height to begin with
- Get consistent with leg height before moving up and making the movement more difficult

Kipping pull up
- Building on from the beat swing, the timing here is the same as the knees to chest or toes to bar
- As we reach the bottom of the swing (transitioning from arch into hollow) we initiate the pull with
the arms
- Pulling over the bar we should lock the shoulders and elbows into position
- On the descent we are searching for the bottom of the hollow shape to allow for fluid transfer
back into the beat swing

Wall Walk
- Teaching the wall walk first allows us to get the client used to putting pushing tension through
the arms and shoulders
- Starting in a tight hollow shape, place one foot on the wall and push actively through the floor.
- Walk opposite hand and feet up the wall, ensuring retention of the trunk shape
- Go as high as your client is comfortable with until we reach the stage where they are happy being
nose and toes on the wall only
- At this point your client may have psychological fears about being upside down so it’s important
to spot the feet

Kick up to Handstand
- First we teach locked out arms and receiving the load of the body on the locked out arms
- Practice hinging at the hip and tipping the bodyweight up like a dynamic RDL
- Aim to have the hands roughly a “hand extended forearms” length away from the wall
- Float to wall maintaining active push into the floor
GYMNASTICS MOVEMENTS WITHIN FFC
Handstand Push-up Negative
- Important to coach the negative first as we want to get used to the head being lowered into the
tripod position
- If the client is lacking prerequisite strength, then we will take them away and build strength using
traditional dumbbell methods
- Aim to lower the head and hands into a tripod position
- We can raise the height of the floor using plates and mats to get the client used to this sensation.
- Once the client can perform 4-5 strict negative reps we can look at introducing the kipping HSPU

Kipping HSPU
- The aim is to create a weightless feeling or reduce the weight needed to be moved by the upper
body
- Pull the legs in and Crouch to a 90 degree position, any further and our back starts to peel away
from the wall
- Keep the toes pointed downwards
- Fire the legs up extending the hips and knees engaging the upper body push as the knees and
hips reach extension
- Bring the head through at the top of the movement to align the body into a straight line from
toes down to hands
- Lower back into tripod position under control and repeat
DORRIS
CASE STUDY NOTES
JACK
CASE STUDY NOTES
DELIVERY
In order to reach your potential as a coach it is important to maintain the highest standards of
energy, quality and care during the delivery of your service. Whether in-person, group and/or
online, the way in which you show-up is vital.

4 Key Factors of service delivery

- Be Professional
- Be Punctual
- Be Present
- Underpromise, Overdeliver.

As you have made it this far in the course it is a great opportunity to re-assess and re-align your
philosophies and principles as a coach. What are the 3-5 core principles that will hold you to your
highest standard and why?
DELIVERY
Clarity
- Clarity of intent
- Coach not instruct
- Know yourself to be yourself
- Patterns - Parts - Patterns (The whole is greater than the sum of its parts)

Challenge
- Safety, Efficacy, Efficiency, Elegance
- Know your audience
- Program Design (Coach/Team ability, def of success, avatar, comms, Timings, logistics)
- Agility
- Sufficient challenge
DELIVERY
Communication
- Whisper is the loudest voice
- Watch + Listen > Talk
- Demeanor
- Awareness
- Agility
- Curiosity

Experience
- Professional
- Fun
- Aligned
- Challenging
- Effort
- Education
RE-EVALUATION EXERCISE
PRINCIPLES
As mentioned in module 1 - Here is your opportunity to revisit your principles and see how they
have changed throughout this course.

Principle 1

Principle 2

Principle 3

Principle 4

Principle 5
A SPECIAL THANKS
This course is the culmination of a lot of work from incredible people on the PFCA team. A special
thanks to each of the people listed below. We trust this course will have a positive impact on you
and the lives of the people in your circle.

Thank You for your time, energy, and investment.

Please know that we see you as part of our team and our growing community.

Jenz Robinson Ollie Marchon Craig Massey

PFCA Co-founder PFCA Co-founder Course Co-creator

Mike Lee Caroline Harrison Alex Radgman

Specialist Educator Course Editor Graphic Designer