EXOS TRAINING SYSTEM

THEORY AND APPLICATION

LEARNING 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?

METHODS

Classified as a procedure, technique,

or single way of doing something

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SYSTEMS

Classified as a coordinated body of methods

forming a complex of singular whole

METHODS

Sensitive to change over time and are not

always robust across a diversity of contexts

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SYSTEMS

Resilient and designed to handle a diversity of

contexts, while having the capacity to adapt over time

SYSTEMS

Designed with an understanding that no one component

is too small, as a small influence can have a big impact

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“As to methods there may be a million
and then some, but principles are
few. The man who grasps principles
can successfully select his own
methods. The man who tries
methods, ignoring principles, is sure
to have trouble.”
- Ralph Waldo Emerson

TRAINING SYSTEM: DEFINED

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OUR MISSION…
Provide the finest performance systems, specialists and facilities seamlessly
integrated to efficiently and ethically enhance our athlete’s 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 walking into a
situation or working toward a
goal with a full understanding of
what it requires and how to
accomplish it.
Food is fuel for the body and
brain. Fueling cuts through the
latest diet marketing hype. It’s
about consuming what fuels the
body best.
Movement refers to incidental
and structured movement.
Both are essential for health,
weight management,
performance and vitality.
The mind and body repair,
recharge, and upgrade during
rest. Recovery strategies must
be employed throughout each
day, week, month, and year.

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OUR SYSTEM PROCESS…

EVALUATE ISOLATE INNERVATE INTEGRATE

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

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CHECK FOR LEARNING 01

Write down 3-5 sentences describing

your personal mission or core values
that would be a part of your mission
Write down 3-5 lines describing the
importance of a system and the
difference between a method based
versus a system based approach

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TRAINING SYSTEM: COMPONENTS

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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 Systems Qualities Identify aerobic and anaerobic energy system capabilities

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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 sport

Medicine Ball Activation based on strength-power session

Strength-Power Based on dominant strength quality demands in sport

Energy Systems Development Based on dominant energy system demands in sport

Regeneration Recovery based on total demands of training session

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01 PILLAR PREPARATION
Integrated mobility and stability of the hip, trunk, and shoulders

Massage Stretch Activate

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02 MOVEMENT PREPARATION
Increase temperature, actively elongate muscles, refine movement patterns, and
activate nervous system

Movement Neural
Activation Dynamic Stretch
Integration Activation
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03 PLYOMETRICS
Transferring the weight room to the field through the develop of specific speed-
strength qualities

Movement Direction Initiation

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04 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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05 MEDICINE BALL
Develop power and stability while improving kinetic linking and ability to transfer force

Linear Rotational

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06 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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07 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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08 REGENERATION
Optimizing adaptation through individualized fueling, physical and psychological
restoration strategies, and alternative methods

Fueling Massage+Stretch Alternative

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CHECK FOR LEARNING 02

List the 6 categories of testing within

the EXOS Training System. Note 1-2
example tests/screens based on
current knowledge

List the 8 components within the

EXOS Training System and note any
sub-components

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TRAINING SYSTEM: CONCLUSIONS

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SYSTEMS
Systems allow for the integration of
all necessary (methods) training
components 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

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 athlete/client type,
facility capacities, and
mission/business in an effort to
maximize results

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APPENDIX
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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