Weekly Archives

Welcome To ALIEN Weekly! This is a resource that was created by Chief ALIEN Brian Devlin to bring you KILLER training ideas, tactics, strategies and systems. Its "just programming" nothing else. No marketing. No business advice. No guru BS. Just straight up ALIEN workout ideas you can plug into your current fitness programming today for instant client satisfaction, increased retention and more referrals.

We will post a free and premium video each week with cheat sheet and clear instructions. The world has never seen this type of resource before so we know you will love the ride!

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Advanced Instability Training

Welcome back to Alien Training! This week’s video demonstrates an advanced instability circuit that will target the entire body and place a high demand on neuromuscular efficiency. This circuit is great for de-load weeks or for your clients who prefer calisthenics. Use this circuit to develop stability, strength, and explosiveness all in one workout! Use different variations and make your own to mix it up and keep the body guessing. This is a great circuit on its own but you can also use any of these exercises in your other programs as warm ups and burn outs.

The possibilities are endless!


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Train your core like never before

Welcome back to alien training!

This week I have a circuit designed to target every angle of your core without doing a single traditional core exercise. These exercises engage the functional stability of the core in ways that aren’t achieved by doing crunches, sit ups, leg lifts, etc. Train your core the way it is meant to function, and keep it multi-planar!


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The most crucial part of any program

Welcome back to alien training!

This week we’re highlighting the importance of the dynamic warm up for resistance training. It is perhaps the most important part of your clients’ workout. The active warm up will help to prepare the body for the rest of the workout by increasing local blood flow and neuromuscular efficiency. Without the warm up, your clients risk injury or creating improper movement patterns. Always be sure to include an active warm up before resistance training, and avoid static stretches (holding a static stretch inhibits the muscle spindles within the muscle, creating a neuromuscular imbalance that will negatively effect muscle contraction during exercise. Save these stretches for after completing the workout).


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Progressive Training with Sandbags

Welcome back to alien training!

This week I have a selection of unique exercises to demonstrate using sandbags. Sandbags are a great tool for you to use for your boot camps because they provide a quick and effective way to program an entire bootcamp using just one piece of equipment. Use your favorites of these exercises for your programming and break away from the conventional free weight training every once and a while ;)

Happy training!


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Shred with your board!

Welcome back to alien training!

This week I want to show you two underutilized pieces of equipment, and how you can implement progressive exercises into your programming using these unique training tools. In the video you will see demonstrations of exercises that range from beginner level to advanced. Pick appropriate exercises for your clients’ abilities and always stress proper form. Use some of these fun and challenging exercises to break away from your routine, and give your clients a new challenge to conquer.

Happy training!


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Advanced Bosu Training

Welcome back to alien training!

This week I am demonstrating some unique and challenging exercises that incorporate the bosu ball. The bosu is an excellent proprioceptively challenging tool that you should use for every single one of your clients! Progress your clients to performing bosu exercises by building up their lumbo pelvic hip complex (LPHC) stability and strength. Performing assisted single leg exercise, progressing to unassisted single leg exercises, then progressing to assisted bosu exercises will help your clients develop their stability to the point where they can do advanced bosu exercises under your strict supervision. Always use proper progressions and exercise selection for your clients. Plug these in to develop your clients’ stability, and at the same time they will be scorching away calories as their body fights hard to stabilize every movement.

Try these out yourself and you will see that they are no joke! Don’t forget your towel, you’re going to need it ;)


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Progressional Plyometrics

Welcome back to alien training.

This week demonstrates some progressive programming that will implement plyometrics into your circuits. Plyometrics are a vital component of almost any training program (minus clients with back/severe leg joint issues). Using proper progressions of plyometrics will allow for increased neuromuscular efficiency, increased metabolic rate, and kinetic chain sequential firing throughout the body. Plug these in this week!


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Multi-joint Scapular Training

Welcome back to alien training.

This week features a selection of compound exercises that all implement a scapular stability or strength movement. Use these exercises to make scapular training not only more interesting, but also more effective and challenging. The transfer of force from lower body to upper body will challenge the core from a functional standpoint, and the multi-joint movements will place a higher metabolic demand on the body. Plug these in as one continuous circuit or pick your favorite ones to make your own.

Happy training!


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A Motivational Tool

Hey everyone, welcome back!

This week I want to reveal to you a programming style that will increase your clients’ motivation for their workouts. These programs are fun to do, and they give your clients concrete objectives to keep their minds occupied so they can push past their mental limits.

Try this program out and watch your clients soar!


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Cable Supersets

Hey everyone, welcome back!

This week I want to show you a few of my favorite cable exercises that make great superset exercises or finishers for your circuits. Each one of these exercises involves multi-joint progressions that will challenge the central nervous system’s ability to coordinate movement patterns throughout the entire body. These are great for auxiliary exercises if you are following a strict push-pull-core-cardio program. You can also plug these in at the beginning of your circuits to optimize neuromuscular efficiency for the rest of the workout.

Mix up your programming and have some fun with these!


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Hypertrophy Training in 30-60 Minutes

Hey everyone, welcome back!

This week I have a few programs that are tailored for those of your clients that want to build a considerable amount of muscle. The key to increasing skeletal muscle size is to create a large amount of tension during each exercise, and use a large volume of sets for each muscle group. Now most of your clients don’t have time to stay in the gym for 2 hours every day, but you can still help them gain that muscle mass by using high intensity training. The higher intensity will also cause their endocrine system to release more growth hormone and testosterone and their body will be primed for maximum hypertrophy! Just be sure you are including the proper high protein diet for your clients as well, that is quite possibly more important than the training itself.

Happy training!


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Look Like a Fighter

Hey everyone, welcome back!

This week I have a selection of innovative exercises that will not only increase functional mobility, but will also push your clients to get into the best shape of their lives! Use any of these exercises every week in your programs (mix it up), and watch your clientsget into fighting shape. These exercises are all very unique and really fun to do!

Happy training!


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Multi-Planar Madness

Hey everyone, welcome back!

This week I have a specially designed program that will hit areas that don’t get activated very often. This program is designed for your more intermediate or advanced clients, but modifications can be made for your beginner clients as well (perform exercises unloaded and/or no impact). This program includes movements in every plane of motion, as well as some incredible neuromuscular-boosting plyometrics. The program consists of 3 phases. Perform the exercises in the first phase all in a row then move to the second phase. Perform the exercises in the second phase all in a row, but then repeat that circuit for a total of 2-3 rounds. Rest no more than a minute between rounds. Use this same template for the third phase as well. Stay focused, and stay intense.

Happy training!


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FUNdamental Athletic Training

Hey everyone, welcome back!

This week I’m showing you a selection of exercises that can help anyone increase athletic performance. These exercises are all unique in their own way and will introduce a new challenge for your clients to conquer. Help them rise to the challenge and have some fun on their way to better health and fitness.

Happy training!


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Tabata Time

Hey everyone, welcome back!

This week I have a selection of heart pounding tabatas for you to plug in to your programs. Your clients can no longer say that they don’t have time to train! Use one of these Tabatas to get an incredible workout in 10 minutes or less!

Happy Training!


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Back to Basics

Hey everyone, welcome back!

This week we’re going back to basics. Even your strongest and most capable clients need maintenance every once and a while. A good rule to follow is train hard for 3-4 weeks then take a week to focus on proper mechanics and joint maintenance. Here are a few maintenance exercises for the anterior chain. These exercises are also great beginner exercises for those of your clients that are very deconditioned.

Happy training!


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Core Crushers Volume 2

Hey everyone, welcome back!

This week we’re back with more killer core programming. Use these exercises to plug into a program that contains at least one of each of these movements: hip flexion, torso flexion, isometric contractions, lateral flexion, rotation, and hip/lumbar extension. This video has examples of each, so pick your favorite and have some fun!

Happy training!


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Unique Mountain Climber Variations

Hey everyone, welcome back!

This week I want to show you some variations of one of the best core exercises that you can do. The mountain climber is a great way to work the core and burn a lot of calories at the same time. The high intensity nature of the exercise creates a higher metabolic response, while the hip flexion and pelvic stabilization fire up the musculature of the core like no other exercise will.

Plug these in to your next workout and help your clients get their “bathing suit abs” by summer!


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Circuit-Complex Training

Hey everyone, welcome back!

This week I have four specifically programmed complexes, each of which will challenge the entire body in only 3 moves. These are great to keep your clients motivated and working hard. Use one of these for a quick workout, or pick and plug two or more of them in and make an entire session dedicated to circuit-complex training.

Have fun with these!


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Scapular Integrity Programming

Hey everyone, welcome back!

This week I have a selection of exercises that are all designed to increase scapular strength and integrity. The shoulder is the most dynamic joint in the human body. Almost every prime mover muscle in the upper body attaches in the shoulder, allowing for the most range of motion of any joint in the body. Therefore, it is imperative to train the shoulder using a balanced and integrated approach. Too much of any specific movement or plane of motion will cause imbalance. Use this program as it is now with the exercises in order, or pick some individual exercises that would be appropriate for your clients. Always use smart exercise selection and appropriate loads. Watch the shoulder and always strive to keep joint integrity with the humeral head stabilized within the joint.

Happy training!


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Strength Training for Runners

Hey everyone, welcome back!

This week I have a special program for your clients that love to run competitively or for fun. Take them through this workout as you focus on helping them maintain proper kinetic chain alignments and movement efficiency. Keep them motivated to perform at their best, and have some fun with them.

Happy training!


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Stability Ball Programming

Hey everyone, welcome back!

This week I have a program that implements the stability ball to optimize neuromuscular efficiency. The stability ball is perhaps one of, if not the greatest, piece of equipment you could own. Plug this circuit in for your beginner and intermediate level clients, and guide them through each exercise to focus on stability and proper kinetic chain alignment.

Happy training!


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Beginner/Intermediate Balance Training

Hey everyone, welcome back!

This week I have a few balance training techniques that are great for deconditioned clients, elderly clients, post injury, or clients of any level. These exercises can all be modified to increase or decrease difficulty. Balance training is often overlooked in today’s industry, but it is a key component to any training program. These exercises can help to decrease risk of injury, increase neuromuscular efficiency, increase mobility, correct kinetic chain imbalances, and much more. Use this circuit in its entirety in this sequence, or pick and plug any of these individual exercises into your programming. Always focus on quality of movement, and strive for proper and safe progressions.

Happy training!


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Isometric Burnout Training

Hey everyone, welcome back!

This week we’re taking a look at some killer programming that will evoke everything your clients can give. These isometric burnout programs consist of two-three phases. The two phase programs consist of two compound exercises. The first phase will challenge one portion of the body in an isometric fashion while challenging the rest of the body with concentric/eccentric contractions. The second phase will flip those roles and challenge the body in the same way with each portion of the body performing the other type of contractions. The three phase programs are the same as the two phase programs, but with an extra “burnout” phase designed to place a high demand on your clients’ work capacity. Save these for your more conditioned clients. Check out our video for 4 of each program, and use the template to make your own.

Happy training!


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Knockout Fitness

Hey everyone, welcome back!

This week we’re demonstrating how to implement some basic kickboxing techniques into your programming. These exercises are incredibly metabolic. Use them in your boot camps or as finishers in your circuits. They can also be very dynamic, and they will demand a high level of stability and inter-muscular coordination. In the video, different modifications are also demonstrated for various levels of difficulty. Mix and match your favorite exercises and add your own twists! Plug these in and have some fun.

Happy training!


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Floor based functional exercises (great for bootcamps)

Hey everyone, welcome back!

This week’s video features some masterful functional exercises, all of which are floor based. These exercises are great for bootcamps, and only a few of them require equipment. These exercises are great for strengthening joint stability and increasing overall inter-muscular coordination throughout the entire body! Use these wisely ;) I would recommend programming them as stations in a boot camp or circuit to be performed for 1 minute in duration (30 seconds each side for unilateral). Try creating some competitive motivation by seeing which of your bootcampers can perform the most repetitions.

Happy training!


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Sports Specific Programming Drills

Hey everyone, welcome back!

This week we’re talking about athletic training and how to include it into your everyday-client’s programs. Check out the video where we’ll explain some of the keys to functional sports specific training. We’ll also show you a few select drills that you can include in any of your client’s programming. Pay close attention to their form and keep a high energy level to help them stay motivated.

Have fun!


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The Ultimate Medicine Ball Workout

Hey everyone, welcome back!

This week we’re going to pump up the tempo and really get after it with a highly dynamic medicine ball workout. This is a total body workout, and we’re going to come out swinging with a high intensity super set that will get your clients’ heart rates going and their attitudes right. Strive to perform the entire circuit with little to no rest. Once you get through it, rest for 30-60 seconds then it’s time for round 2. Help your clients stay motivated with a high energy attitude, and keep pushing them to be more than they’ll settle for. I hope you and your clients are ready, because here comes the bell. It’s on…


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Take The Stairs

Hey everyone, welcome back!

This week I wanted to use one of the most basic pieces of equipment, but put a new spin on it. In almost every good sports movie, you will see clips of athletes running up stairs… and there’s a good reason why. Stairs have always been one of the best training equipment assets in existence. Check out these unique stair climbing exercises that will put a new spin on your clients’ training programs.

Happy training!


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Plate Flow Circuit

Hey everyone, welcome back!

This week I have a flow style circuit that is great to plug in for boot camps or high intensity workouts. This circuit is programmed specifically to work the entire body in every plane of motion with dynamic movements. Time each of these exercises to be performed for 1 minute (or 30 seconds each side for one sided exercises) and encourage your clients not to stop during the exercise. They can rest as needed, but you want to motivate your clients to flow through this circuit with a high intensity. Pay attention to their form and modify the weight/exercises as needed.

Have fun and happy training!


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My Favorite Advanced Plyometric Exercises

Hey everyone, welcome back!

This week I want to show all of you some of my favorite plyometric exercises. Plyometrics are a key part of any training program. Implementing plyometrics in your programming will create the high demands on the central nervous system that are required for increased neuromuscular efficiency. Increased neuromuscular efficiency is the key to making progressions no matter what your clients’ goals are. Be sure to modify the exercises as needed based on your clients’ individual goals and abilities. When performing plyometrics, always be sure proper kinetic chain alignment and joint stability are obtained. Also you want to be sure your clients land as soft as possible to decrease the stress on the joints. Be smart with your exercise selection and have fun!

Happy training!

(p.s. towards the end of this video my microphone broke and I was not able to re-film the segment with audio. We will have this fixed by next week, thank you for your patience)


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Kettlebell Exercises You’ve Never Seen

Hey everyone, welcome back!

This week I wanted to show you a few non-traditional kettlebell exercises. I’m sure most of you are familiar with the kettlebell for specific strength training exercises such as deadlifts, get-ups, swings, presses, etc. This video demonstrates a few exercises that will shake it up a little bit, and they’ll leave your clients shaking too ;) plug these in to your circuits and make it happen.

Happy training!


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My Personal Workout

Hey everyone, welcome back!

This week I have something special for you guys. This is my own personal workout. It’s a total body workout, but there is a heavier concentration on the upper body. The circuit contains a gauntlet phase that includes 3 exercise that are to be performed in continual supersets 2-3 times. Encourage your clients not to stop until the very end of the first circuit and then have them do it once more! Try it out yourself and then guide your clients through it. Modify the exercises or programming to fit your needs, and have some fun!

Happy training!


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Assessment Workout

Hey everyone, welcome back!

Today we’re headed back to basics. When you have a prospective client come to you to begin training, how would you assess their current level of physical fitness? Before you start them on a goal-oriented program, you must first find out what their goals are, and what type of programming you will need to include in their training so that they can reach their goals through proper progressions. In order to begin any program though, you must first see how their body works.

This week’s video will demonstrate basic exercises with emphasis on the key coaching points to prevent and modify dysfunctional movement. Use this workout to assess your beginner clients, or modify it and make it a beginner level workout for anybody. This week we’re really focusing on the details, so turn those speakers up and listen in.

Have a great week everyone!


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True Tabata

Hey everyone, welcome back!

Today we’re taking a look at a new programming style that is rapidly increasing in popularity: the Tabata. A true Tabata can be an extremely productive way to get a great metabolic workout in a very short amount of time. A Tabata consists of a 20 second work period and a 10 second rest period. During the work period, you want to encourage your clients to go through the exercise with the highest intensity possible. Don’t let them taper off at the end. Then, during the 10 second rest period let them catch their breath but don’t let them bend over or sit down. Make sure they’re ready to go when the rest period is finished and the next work period begins. Continue through this cycle with all 8 exercises to complete a 4 minute Tabata that will leave your clients in EPOC (excess post-exercise oxygen consumption). Your clients will be burning calories at a higher rate long after they leave the gym. Always use smart exercise selection and keep your tabata exercises compound and multi-planar.

Happy training!


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Flight School

Hey everyone, welcome back!

Today I want to talk about some programming and exercises that are designed to increase vertical jumping ability. Always remember to progress your clients through the stages of performance, starting with stability and functional movement patterns then moving on to hypertrophy and strength. Once your client has progressed through the strength phase, you can add some power exercises and programming to their routines to increase their explosive abilities.

This weeks blog post is all about increasing explosiveness, specifically in vertical jumping ability. We’re using a superset program that requires the first exercise to consist of a high number of repetitions and to be performed at a very high intensity. This first exercise will optimize the neuromuscular coordination in the body. The second exercise consists of high intensity, high load, power exercises that will place the highest demand on fast twitch fibers in the body. As always, use proper judgement for exercise and load selection, and stress form before load. Have fun and be safe.

Happy training!


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Ankle post-rehab/warm up

Hey everyone, welcome back!

Today I want to show you a few exercises in a program designed to improve ankle stability and function. A sprained ankle can be a tricky injury to deal with and unfortunately it’s very common. With each ankle injury, range of motion and stability can be lost. But we’re going to show you how to get it back!
Plug these exercises in for your clients who have suffered ankle injuries in the past and watch their stability improve. Make sure you’re focusing on stability as the most important aspect of each progression. As always, be safe and use proper exercise selection for your clients’ capabilities.

Happy training!


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Tornado Ball Training

Hey everyone, welcome back!

Today I want to introduce you guys to a really unique piece of equipment, the tornado ball. This thing is a beast, and it takes a beast to use it. These exercises will challenge the entire body, specifically the core. Add these exercises to increase neuromuscular coordination throughout the body, and plug them in at the end of your circuits for great metabolic finishers. Be careful with who you give these to, and always instruct your clients on how to perform the exercise safely. I would strongly recommend trying these yourself first.

Have fun guys and happy training!


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Insane Balance Training

Hey everyone, welcome back!

Today I have a few tough balance exercises for you to implement into your training sessions. Some of these are more advanced than others so use your discretion when it comes to proper exercise selection for your clients. Give these a try yourself and let us know what you think.

Happy training!


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Auto-Reciprocal Inhibition

Hey everyone, welcome back!

Today I want to talk to you about the golden nugget of resistance training. Understanding and using this physiological trait will help to maximize every workout you and your clients ever do. Most of you know that combining push and pull exercises are always a good idea, but now I’m going to explain exactly why. Not only is it a good thing in that it helps to maintain balance in the kinetic chain, but performing exercises in an agonist/antagonist program implements auto-reciprocal inhibition. Basically, because you are working one muscle, you are stretching and resetting the length-tension relationships in the antagonist muscle(s).

This is important since you will be coming back to that agonist movement again and it will already be stretched and ready for an optimal contraction. This means you don’t have to do extra stretching between sets, but instead save the time and intensity and get after it!

Have fun and be safe!


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Dynamite Training

Hey everyone, welcome back!

Today I want to show you all an incredible programming tool that will maximize your clients’ strength workouts. It’s called dynamite training. It’s all based on super sets, with the first set being more proprioceptively challenging and the second set being more intense. The first exercise will activate the slowtwitch fibers in the targeted muscle group and improve nuero-muscular efficiency. Then the second exercise will build on that and blast the muscles with an intense, fast-twitch response that will place the highest of demands on the targeted muscle group. These super sets will ensure an incredible strength adaptation that your clients can improve on every time.

Have fun and be safe!


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TRX Full Body Workout

Hey everyone, welcome back!

Today I want to show you all an awesome total body workout using just the TRX. You can take a TRX almost anywhere you go and make a total body workout easy and convenient. Find a sturdy tree in a park and train your clients in the sunshine. TRX boot camp classes are becoming more and more popular as well. The TRX suspension trainer offers a unique proprioceptive level of resistance using just bodyweight that can be easily modified for each individual. It also can be transitioned fairly quickly from one exercise to the next, making it a great piece of equipment for high intensity circuit training.

Check out this weeks blog post for a full total body workout. Plug the circuit in for one round then try to increase each exercise’s duration and/or intensity for a second round. Have fun with this one, and get after it!

Happy training!


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Best Movement Prep Exercises

Hey everyone, welcome back!

Today we’re talking about movement prep: perhaps the most crucial part of every workout. A full dynamic warmup that includes movement prep exercises is crucial to increasing the body’s neuromuscular responses. It also increases extensibility of the muscles, allowing for proper length-tension relationships and optimal performance for each muscle.

These exercises will also challenge the body with multiplanar movements that will increase the heart rate and get your client revved up and ready to go for the rest of the workout! Pick and plug these in based on your clients’ individual needs.

Happy training!


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Double Tap Training 2.0

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re bringing back an underground fitness favorite: double tap training! This new module involves supersets of a unilateral exercise followed by a more intense set of a bilateral exercise. It is important to remember to switch the order in which the unilateral exercises are performed as each set is repeated. Pick a unilateral exercise to perform for 10-15 repetitions on both sides, then blast your clients with an intense bilateral exercise that works the same muscles. Make the weights heavier, increase the intensity and duration of the exercise, or add a proprioceptive environment. Make the second exercise a challenge! This is an all time favorite for a reason!

Have fun and happy training!


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Metabolic Meltdown

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.
This week I want to show you guys a few unique exercises that you can use to blast your clients like nothing they’ve experienced. These metabolic exercises can be used as finishers in a circuit or in between. Heck give this entire circuit as is to your toughest clients and see what they’re made of! Remember that your clients will feed off your energy, so be exciting!

Happy training!


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Anti-Crunch Core Training

Hey everyone,

Welcome back! This is Chris Robinson, I hope you all had a great week.

This week we’re taking an in depth look at core training. If I were to ask you what the best way to train your abs was, some of you may come up with some sort of torso flexion or hip flexion exercise. Well there’s no doubt that crunches and leg lifts can leave your clients feeling like they’re getting punched in the stomach, but I want to show you core training on a whole other level.

Your core is designed to stabilize your entire body at the waist, so imagine what would happen if you tried to pick up something even moderately heavy and you had no abs. You would literally break in half. Your abs act almost like a dam, stabilizing and eccentrically decelerating the forces you constantly produce with your hips and back. It works the same way with your obliques while loading something on just one side of your body. So from a functional stand point, training your core in this way is not only more efficient, but more applicable to life.

Check out the video for some great ideas and let us know what you guys think.

Have fun and happy training!


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Kinetic Chain Sequential Firing

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I’m showing you guys some different exercises that focus on sequential firing through your entire kinetic chain. These movements focus on force production that sequences through the entire kinetic chain, starting with one muscle group then sequencing to the next. These are great exercises for athletes, and they help to develop power. Moreover, these exercises are great for any client as they will increase neuromuscular efficiency and really challenge the central nervous system. These exercises will also be great metabolic exercises. They place a high energy demand on your entire body while they work multiple muscle groups at maximal capacity.

Have fun with these and let us know what you think!

Happy training!


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Grapple Training

Hey everyone,

Welcome back to Alien Training!
This is Chris Robinson, I hope y’all had a great week! This week we’re taking a look at some different exercises used for grappling training. Check out the teaser video in the blog and then watch these for more ideas on how to implement this type of training into your workouts. Let us know what y’all think.

Happy training!


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Functional performance programming (upper body) stage 4

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. This week is stage 4, the power phase. After progressing through the strength phase for 2-4 weeks, some of your more advanced clients will be able to move on to power training. Not everyone should do power training; it is mainly reserved for athletes and individuals who have a specific goal that involves increased maximum performance. As always, do not compromise proper kinetic chain alignment and always be sure you are spotting your clients. Keep them energized and fired up, this power training will place a high demand on the ATP/CP energy cycle. Get after it and have fun.

Happy training everyone!


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Functional performance programming (upper body) stage 3

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. This week is stage 3, the strength phase. After 4-6 weeks of stage 1 and 2 development, you should be seeing increased neuromuscular efficiency and joint stability (specifically at the shoulders) in your clients’ workouts. Once they have completed enough time at the foundational stages, they are ready for the strength phase. The strength phase uses heavier loads for exercises with lower rep counts and more exercise volume. Be sure that proper form is not compromised, remember that efficiency is more important than seeing how much weight you can put on that bar.

Be safe, be excited, be challenging!

Happy training everyone!


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Functional performance programming (upper body) stage 1 and 2

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. Just like the rest of the program, it is vital to begin with a dynamic warm up. With the upper body program, we will focus more on movement preparations to ensure that the body’s central nervous system is firing on all levels by the time we move our clients into the strength phase of the workout.

Your clients will get incredible adaptations from these workouts if they follow the program. Remember to mix up your repetition counts every week to ensure constant adaptations. Start your clients with the basics and progress from there!

Happy training!


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Functional performance programming: stage 4

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with the power phase of the program. After 3-4 week of stage 1 then 3-4 week of stage 2, and 3-4 weeks of stage 3, most of your clients should be ready for the final stage. Keep in mind that some clients may need more time in each phase, and some of your clients may not even need or want to progress to stage 4.

This phase is usually just for athletes or anyone looking to increase their maximal strength. The power phase is all about rate of force production. We’re looking to train the body to use as much strength as possible in the shortest amount of time. It is vital that every client progresses through the first 3 stages before moving on to this stage, as neuromuscular efficiency plays a most crucial role in maintaining proper kinetic chain alignment.

These exercises for stage 4 require heavy loads with lower repetitions. As always, never sacrifice form for weight; kinetic chain alignment is still key.

Get after it y’all!

Happy training!


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Functional performance programming: 3

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with the strength phase of the program. After 3-4 week of stage 1 and 2, most of your clients should be ready for stage 3 of the program. If your clients are still struggling with maintaining proper form during the stability exercises, then continue stage 1 and 2 of the program until you see clear functional stability with proper kinetic chain alignment. Once your client gets to stage 3, we’re working for maximal strength gains.

The volume of sets increases as well as the load of each repetition. Most of your exercises will be performed in sets of 5-8 repetitions with weights and each week you can either increase the weight or increase the reps. Mix it up each week to continue challenging your clients and ensuring different adaptations. Focus on proper movements over heavier weights, do NOT sacrifice form for weight.

Motivate your clients and keep them going! Next week we’ll dive in to stage 4, until then:

Happy training!


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Functional Performance Programming: Stage 1 and 2

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to talk about some programming you guys can implement into your personal training business. These programs are simple enough to understand, yet dynamic enough to progress the body through various levels of training. These programs can be tailored to any client and are guaranteed to improve your clients’ functionality and performance over time. I will talk about the different stages in the video and your template for the program is in the pdf below.

We hope you get a chance to use this with your clients and get the same response from them that we did: Wow!


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Training for the Push Up (for deconditioned clients)

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re looking at some training techniques that you can use for your very beginner and deconditioned clients. A lot of the population today can either not perform a proper push up, or have been conditioned to do them the wrong way and thus have created dysfunctional movement patterns in their kinetic chain. Use these steps to progress your clients to be able to perform push ups with proper form on a consistent basis. Remember that core strength also plays a vital role in performing any prone exercise.
You can make great superset circuits by adding a prone plank in between any of these exercises.

Let us know what you guys think, and keep the feedback coming! Let us know what you want to see and we’ll make it happen.

Happy training!


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Burpee Tabatas and The EMOTM Circuit

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to talk about Tabata training. Tabatas are an incredible way to train your clients, its easy to program, it’s fun to train, and it’s challenging for your clients. Tabatas are a great way to keep your clients’ heart rates elevated without absolutely destroying them by keeping them above anaerobic threshold for too long.

Tabatas usually consist of 1 or 2 maybe even 3 exercises that are performed in repetition for a prescribed amount of time, then there is a rest period at the end which is usually no longer than 30 seconds: enough time to let the heart rate recover without dropping all the way down. Your more advanced clients will have much quicker recovery heart rates so you can use less rest time for their tabatas.

In this video I will show you 3 compound movement tabatas and 3 EMOTM circuits. An EMOTM circuit is also a type of tabata but instead of having a set amount of time for the exercises, there is a prescribed number of repetitions that must be complete. The extra time after the exercises is the rest period, so the harder your clients go, the more time they get to recover. Play around with the programming on these to find the circuits that fit your clients best. They should be able to get through 7-10 minutes of these without falling over on their face, yet be challenged enough that they give you that look of “what the heck man”.

Have fun with these guys!

Happy training!


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Myofascial Release Techniques for Shoulder Impingement

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re talking about myofascial release and how it can benefit those who have shoulder impingement. The shoulder joint is the most vulnerable joint in the body; almost every muscle in the upper body attaches somewhere around the AC joint! So with all those muscles coming together in one place, if one becomes tight or weak, it can throw everything off.

Myofascial release in the shoulder can help to increase mobility and range of motion, alleviate pain, restore circulation and proper neuromuscular patterns, and help promote regeneration of muscle tissue. Use these techniques and teach them to your clients to help them in all these areas and continue to see the results they crave!

Happy training!


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Core Board and Suspension Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to show you two really cool pieces of equipment and a few unique exercises you can do with them. The core board is truly an incredible asset to any personal trainer. It offers a proprioceptive environment for exercises that can not be duplicated. It is sturdy and durable and will last you a lifetime if you take care of it. In the video I will describe some of the exercises that can best utilize this special piece of equipment. Then, there is the Rip60 suspension trainer. Ya’ll, this thing is just downright awesome in every sense of the word. If there was one piece of equipment that you could run your entire business with, it would be this. I’m going to venture to guess that a lot of you have already discovered and purchased this incredible piece of equipment, but for those of you that are on the fence, check out this video and jump over to the other side!

Happy training!


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The Golden Ticket Core Circuit

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re making more preparations for summer ;) I want to show you guys my favorite core circuit design. By doing this circuit at the very beginning of your workouts, you will help your clients to increase their core temperature right off the bat, preserve their energy and prime the core for the rest of the workout, and warm up the rest of their body to prepare for the rest of the workout.

This is a progressive circuit with specific program design to ensure a unique and challenging demand on the the entire core. We will cover all planes of motion, and leave that core ready to burn through the rest of the workout.

Happy training!


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The Bosu Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re exploring the various methods of using a bosu ball. A bosu ball is a great piece of equipment you can use to implement a proprioceptive environment into your workouts. You can perform almost any exercise with a bosu ball; simply standing on one will be challenging enough to some of your clients. Challenge your clients’ stability and get their nervous system fired up with these great bosu exercises! Let us know what you think.

Happy training!


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Bodyweight Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I’m going to show you some of my favorite bodyweight exercises. The advantages to bodyweight exercise are numerous: you don’t need to fork out a bunch of equipment, you can train a large number of people using them, you can do them almost anywhere, and they use a lot of under-active slow twitch fibers around the joints. Using bodyweight exercises also allows for quick transitions between exercises, which means less recovery time and more metabolic madness ;)

Let us know what you guys think!

Happy training!


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Adventure Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re talking about Adventure training, or objective training. This is a psychological component of training your clients to help them get the most out of their workouts. Use cones, balls, courses, and goals to motivate your clients during an exercise. Also, giving them a specific task or goal will keep them occupied as they focus on the task, and not let their mind’s wander in to the dark zone that alway’s leads to mental barriers.

Remember when everyone said working out is all mental? They were right! Engaging more of the brain during exercise can lead to an increased number of neural pathways, and over time, increase neuromuscular efficiency! Engage your clients as they train and don’t just stand there like a drill instructor. Make them happy and they’ll keep coming back! Use these ideas in the video and come up with some of your own. Get after it this week guys and your clients will too!

Happy training!


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Towel Slides

Hey everyone, this is coach Chris Robinson back with another week of Alien Training.

This week I want to show you a cool and different way to train your clients using just ordinary gym towels. You can also use furniture sliders if you don’t want to use extra towels, but the sliding aspect of these exercises is really going to challenge your clients in an entirely different way. The slide produces an extra stretch in the muscle, allowing for optimal length-tension relationships as the muscle is also being forced to decelerate and stabilize the movement.

These are great exercises to implement for those of your clients that have muscular imbalances or specific weaknesses. Also these can be used for great warm ups to increase motor unit activity. Add multiple levels of resistance and create multi joint exercises for an even greater challenge: which means an even greater adaptation! Make these fun, there is a lot of opportunity to create fun and exciting gauntlets or supersets to blast your clients and they’ll have tons of fun in the process! As always, feel free to leave your comments and questions.

Happy training!


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No More Boring Plyo

Hey everyone, This is coach Chris Robinson back with another week of Alien Training.

This week we’re getting into some various plyometrics. Plyometrics are a great way to train the body for a number of reasons: they combine all 3 contractions into one exercise, elevate your heart rate into metabolic over-drive, and they demand for proper stabilization of entire kinetic chain when performed correctly.

Plyometrics should always be used appropriately based on your clients condition and ability levels. Always stress stability first before moving into plyometrics, and avoid certain types of plyometrics if your clients have chronic joint problems. Plyometrics are typically used for those looking to increase their athletic ability, but they also provide a great way to make any workout more challenging and fun.

I hope you guys enjoy this one, let us know what you think.

Happy training!


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German Volume Training: remix

Hey everyone, this is coach Chris Robinson back with another week of Alien Training.

This week I want to dive in to an old school training style called volume training. It was originally used for bodybuilders. It was a great way to manage a workout and the crucial amount of rest time between each set to maximize hypertrophy gains. We’re going to put a little spin on it, however. The goal of each volume training workout is to complete the same circuit 3-6 times with minimal rest in between each circuit. Some of your circuits will be harder than others, but try to always implement multiple planes of motion in your circuits.

The circuit formula is pretty simple: exercise 1 is for 30 seconds or 10-15 reps, exercise 2 is for 30 seconds or 10-15 reps, then exercise 3 is for 1 minute. These third exercises are going to be a real challenge, and you may need to modify the time or exercise itself, but try to progress your clients to completing an entire minute. Get creative with your circuits, I have made 4 for you to implement as well. Let us know what you think, leave your comments and questions below.

Happy training!


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Cable Exercise Library

Hey everyone, this is coach Chris back with another week of Alien Training.

This week I want to show you some of my favorite cable exercises. I love using cables because of the proprioceptive environment they create for different exercises. Also, the constant level of resistance will produce a slightly different adaptation from that of an exercise using free weights.

Cable exercises are essential for any exercise program. These multi-planar, multi-joint exercises are a great way to work the entire body while increasing neuromuscular efficiency! Remember to use proper progressions, and use appropriate loads for different clients.

As always, let me know if you have any questions!

Happy training!


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Corrective Exercise Techniques: Part 2-lower body

Hey everyone, this is coach Chris back with another week of Alien Training.

This week we’re continuing our corrective exercise techniques and examining more dysfunctions in the lower body. Just like in the upper body, your more common imbalances are going to occur as a result of over-active anterior chains and under-active posterior chains. Again, we will focus on stretching the over-active muscles and strengthening the under-active muscles.

Remember that your under-active muscles are going to have poor recruitment patterns and you will have to train the body in a series of progressions to ensure that the entire kinetic chain becomes properly aligned. These progressions always begin with isometric contractions: holding a contraction for 30-60 seconds with good form and no compensations. Then progress into concentric contractions with higher reps before moving into your heavier weights and hypertrophy stages of strength training. Always pay attention to your client’s form and ask them to give you feedback on what they’re feeling in their body. Remember, once your client has achieved proper kinetic chain alignment, their results from strength training will progress much more rapidly. More importantly they can improve their posture and regain balance in their body’s.

I hope you guys get some good use out of these corrective exercise techniques. Feel free to leave your comments or hit me up with any questions you may have. As always let me know what you guys want to see in the future, I hope you all have a great week!

Happy training!


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Corrective Exercise Techniques: Part 1-upper body

Hey everyone, this is coach Chris back with another week of Alien Training.

This week we’re going to get into another detailed topic of training: corrective exercise. In today’s society, the de-conditioned nature of all of your clients will show many similarities. Perhaps some of the most frequent occurrences are the imbalances in the upper body. Due to poor posture and lack of exercise, many clients become tight and over-active in the anterior side of their body, which causes even further problems with their posture and weakness in the posterior side of their body. To correct these imbalances, the tight over-active muscles must be stretched to prevent inhibition of the weaker under-active muscles. By stretching the over-active muscles and strengthening the under-active muscles, the imbalanced kinetic chain of any individual can be corrected over time.

It is important to remember however, that the weaker under-active kinetic chain will require a proper level of progressions to improve neuromuscular efficiency before strength gains can be made. These progressions start with eccentric and isometric contractions with lighter resistance and longer durations/repetitions. A good start for any corrective exercise would be holding an isometric contraction for 30-60 seconds, starting with bodyweight then increasing the load. It is also important to remember that consistency is key when it comes to making corrective changes! Stretching should be done every day and the resistance training program can not be neglected! Keep your clients motivated and help them understand the benefits they will gain by keeping up with the program! Once they have a good foundation and restored functionality in their kinetic chain, their results will skyrocket and their bodies will begin transforming.

Happy training everyone!


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Speed School

Hey everyone!

This is coach Chris back with another week of Alien Training. This week we’re taking a deep look into speed, agility, and quickness training. This week’s video is a little bit longer than normal, but I promise it’s worth it. I will be discussing the elements of speed and quickness, as well as showing you some key exercises to help train anyone looking to chase their inner cheetah ;) Hope you guys enjoy, leave your feedback and let me know what you would like to see in the future.

I hope everyone has a great week.

Happy training!


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Sandbag Trench Training

Hey everyone,

This is coach Chris back with another week of Alien Training.

This week we’re getting down and dirty with some sandbag training. Sandbags are an awesome tool for any personal trainer, and if you don’t have some or know where to get some, make your own! It’s fairly cheap and its a fun way for your clients to get a different kind of workout that will give them a unique adaptation and keep their progress going! I will explain how to make a sandbag in the video. Use these exercises to give your clients a new and exciting workout. Motivate them with some military-style cadence, get creative and have fun with your training and your clients will too!
Check out the pdf for a circuit check list, hope you guys enjoy this one!

Happy training!


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Shoulder Compounds

Hey everyone!

Welcome back to another edition of Alien Training!

This week we’re working on different exercises that incorporate movement through the shoulders. All of these exercises are multi-planar and multi-joint, working multiple muscle groups at the same time. These exercises are great for total body conditioning. Using these exercises, either individually or all in a circuit, will be a great way to train any client.

As always, be sure to focus on proper form and modify exercises based on your clients capabilities. Below is a PDF explaining the coaching points for each exercise.

Hope y’all enjoy these, happy training!


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