EXOS TRAINING SYSTEM

THEORY AND APPLICATION

OBJECTIVES

! Identify and explain the difference between training methods and a

training system.

! Identify and define the mission, goals, pillars, and process within the
EXOS Training System.

! Identify and describe the eight primary training components and all
associated sub-components within the EXOS Training System.

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What is the difference between a
system and a method?

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METHODS Can be classified as a procedure,
technique, or single way of doing something.

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SYSTEMS Can be classified as a coordinated body of methods
forming a complex or singular whole.
METHODS Are sensitive to change over time and are not always
robust across a diversity of contexts.
SYSTEMS Are resilient and designed to handle a diversity of
contexts, while having the capacity to adapt over time.
SYSTEMS
Are designed with an understanding that no one
component is too small, as a small influence can
have a big impact.
01 TRAINING SYSTEM: DEFINED
OUR MISSION:

Provide the finest performance systems, specialists,

and platforms seamlessly integrated to efficiently
and ethically enhance our clients’ performance.

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OUR GOAL…

Improve Performance Decrease Injuries

Motivate Through Education Produce Results

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OUR SYSTEM PILLARS…

MINDSET NUTRITION MOVEMENT RECOVERY

Mindset is about dedicating Nutrition provides the Movement is essential for Recovery allows the mind
oneself toward a goal with a foundational support to fuel improving performance. It’s and body to re-energize
full understanding of what it the mind and body, and about moving your and prepare for the next
requires to accomplish. maximize performance. body better. day’s activity.

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OUR SYSTEM PROCESS…

EVALUATE ISOLATE INNERVATE INTEGRATE

Evaluation drives the Isolate individual Innervate specific patterns Patterns at the speed,
prioritization of the training dysfunctions and correct to practice and refine force, and direction relevant
system relative to individual. using focused methods/ upcoming movement skills. to sport/life.
strategies.

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CHECK FOR LEARNING

! Write down three to five

sentences describing your
personal mission or core
values that would be a part
of your mission.

! Write down three to five

lines describing the
importance of a system and
the difference between a
method-based and a
system-based approach.

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02 TRAINING SYSTEM: COMPONENTS
TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

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TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

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TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

Movement Quality Movement screening and orthopedic assessments

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TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

Movement Quality Movement screening and orthopedic assessments

Strength/Power Qualities Identify maximal strength and power specific capacities

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TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

Movement Quality Movement screening and orthopedic assessments

Strength/Power Qualities Identify maximal strength and power specific capacities

Speed Qualities Identify linear and multidirectional speed capacities

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TRAINING SYSTEM | EVALUATION

Athlete/Client Interview Identify needs/wants, behaviors, and goals/motivation

Nutrition Evaluation Body composition and nutritional habits assessment

Movement Quality Movement screening and orthopedic assessments

Strength/Power Qualities Identify maximal strength and power specific capacities

Speed Qualities Identify linear and multidirectional speed capacities

Energy System Qualities Identify aerobic and anaerobic energy system capabilities

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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

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PILLAR PREPARATION

Integrated mobility and stability of the shoulders, torso, and hips

SOFT TISSUE MOBILITY STABILITY

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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

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MOVEMENT PREPARATION

Increase temperature, actively elongate muscles, refine movement

patterns, and activate nervous system

GENERAL MOVEMENT GLUTE ACTIVATION

DYNAMIC FLEXIBILITY MOVEMENT SKILLS INTEGRATION NEURAL ACTIVATION

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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

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PLYOMETRICS

Transferring the weight room to the field through the development

of specific speed-strength qualities

MOVEMENT DIRECTION INITIATION

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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in life

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MOVEMENT SKILLS

Develop specific movement skills under reactive and non-reactive

conditions in an effort to optimize transfer to sport

LINEAR MULTIDIRECTIONAL
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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in life

Medicine Ball Activation based on strength-power session

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MEDICINE BALL

Develop rotational power and stability while improving kinetic

linking and ability to transfer force

LINEAR ROTATIONAL
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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in life

Medicine Ball Activation based on strength-power session

Strength/Power Based on dominant strength quality demands in life

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STRENGTH/POWER

Development of strength and power qualities through a movement-based

approach that emphasizes individual needs and sport demands

STRENGTH POWER
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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in life

Medicine Ball Activation based on strength-power session

Strength/Power Based on dominant strength quality demands in life

Energy Systems Development Based on dominant energy system demands in life

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ENERGY SYSTEMS DEVELOPMENT

Development of aerobic and anaerobic qualities through a movement-based

approach that emphasizes individual needs and sport demands

EQUIPMENT BASED FIELD BASED

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TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Plyometrics Activation based on movement skill session

Movement Skills Based on dominant movement demands in life

Medicine Ball Activation based on strength-power session

Strength/Power Based on dominant strength quality demands in life

Energy Systems Development Based on dominant energy system demands in life

Regeneration Recovery based on total demands of training session

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REGENERATION

Optimizing adaptation through individualized fueling, physical and

psychological restoration strategies, and alternative methods

FUELING MASSAGE + STRETCH ALTERNATIVE

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XFS TRAINING SYSTEM | COMPONENTS

Pillar Preparation Individualized prep based on movement screening

Movement Preparation Session prep based on movement skill session

Strength/Power Based on dominant strength quality demands in life

Energy Systems Development Based on dominant energy system demands in life

Regeneration Recovery based on total demands of training session

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CHECK FOR LEARNING

! List the six categories of

testing within the EXOS
Training System. Note one to
two example tests/screens
based on your current
knowledge.

! List the eight components

within the EXOS Training
System and note any sub-
components.

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03 TRAINING SYSTEM: CONCLUSIONS
SYSTEMS:

Systems allow for the integration of all

necessary methods and have the capacity
to evolve and grow over time while working
in a diversity of contexts.

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MISSION:

It is paramount to have a mission and a set

of goals that guide the best practices
relative to the execution and evolution of
the training system.

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COMPONENTS/RESULTS:

Training components represent the anatomy

of a training system and must be based on
client type, facility capacities, and mission in
an effort to maximize results.

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REFERENCES

! Verstegen, M., & Williams, P. (2005). The Core Performance: The Revolutionary Workout Program to Transform Your Body & Your Life. Rodale.

! Verstegen, M., & Williams, P. (2005). Core performance essentials: the revolutionary nutrition and exercise plan adapted for everyday use. Rodale.

! Verstegen, M. (2008). Core Performance Endurance: A New Training and Nutrition Program That Revolutionizes Your Workouts. Rodale.

! Verstegen, M., & Williams, P. (2009). Core Performance Women: Burn Fat and Build Lean Muscle. Penguin.

! Verstegen, M., & Williams, P. (2009). Core Performance Golf: The Revolutionary Training and Nutrition Program for Success on and Off the Course.
Rodale.

! Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite Performance to Win All Day, Every Day. Penguin.

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