Alex Kanellis & Junior Leoso – Landmine University Level 1 Coaches Certification 2023

The Landmine University system is the ultimate method for developing explosive, functional strength through the Spinal Engine.
Course curriculum

1 Chapter 1 Introduction

Welcome to Landmine University!

LIST: Landmine University Training Principles

Principle 1: Forward Intent

Tutorial/Homework: Pounce Squat, Forward Intent

Principle 2: Core Driven Movement

Tutorial/Homework: Wall Stretch, Core Driven Movement

Principle 3: Rotational Intent

Tutorial/Homework: BW Screwdriver, Rotational Intent

Principle 4: Positions Before Transitions•

Tutorial/Homework: Bodyweight Iso Lunge (Blade Position), Positions before Transitions

Principle 5: Progressive Overload

Lecture: Progressive Overload

Chapter 1 Conclusion

2 Screwdriver Series Intro

Lecture: Importance of Movement Homework

Screwdriver Series: List of exercises

Lecture: Holding the Bar

Tutorial/Homework: Blade Position ISO

Lecture: Landmarks

IMAGE: Landmarks

Tutorial/Homework: The Screwdriver

Lecture: Bar Movement

Tutorial/Homework: Coiled Reverse Lunge

Lecture: Coiled Training

Tutorial/Homework: Rotational Reverse Lunge

Lecture: Skipping the Middle

Tutorial/Homework: Split Switch Screwdriver

Lecture: Long Side/Short Side

QUIZ: Screwdriver Series

Screwdriver Series Conclusion

3 Split Jerk Series Intro

Split Jerk Series: List of exercises

Tutorial/Homework: Lockout Position ISO

Lecture: Aiming Points

Tutorial/Movement Homework: One Arm Press

Lecture: Proximal Cues/Distal Clues

Tutorial/Movement Homework: Step Press

Tutorial/Movement Homework: Step Back Press

Tutorial/Movement Homework: Wall Driver

Lecture: Foot Position

Tutorial/Movement Homework: High Hand Switch

Lecture: Pelvic Tilt

Tutorial/Movement Homework: Split Jerk

Split Jerk Series Conclusion

4 Split Clean Series Intro

Split Clean Series: List of exercises

Tutorial/Movement Homework: Hang Position ISO

Lecture: Off Elbow

Tutorial/Movement Homework: Coiled Deadlift

Lecture: Thumbs

Tutorial/Movement Homework: Step Clean

Lecture: Stay “Squatty”

Tutorial/Movement Homework: Split Clean

Lecture: Bar Speed/Rhythm

Tutorial/Movement Homework: Split Clean and Jerk

Lecture: Weightlifting Straps

Tutorial/Homework: DB Series

Lecture: Introducing the System

Lecture: Workshop Preface

Workshop Cheatsheet

Split Clean Series Conclusion

5 Split Snatch Series Introduction

Split Snatch Series: List of Exercises

Tutorial/Movement Homework: High Pull ISO

Lecture: If you’re going to fall…

Tutorial/Movement Homework: Coiled High Pull

Tutorial/Movement Homework: Coiled High Pull to Step Back Press

Tutorial/Movement Homework: Step Snatch

Lecture: Jammer Arm

Tutorial/Movement Homework: Split Snatch

Lecture: Band Tension

Tutorial/Movement Homework: Walking DB Split Snatch

Lecture/Tutorial: Band Hip Circuit

Split Snatch Series Conclusion

6 Chapter 6 Intro

Lecture: Mobility

Tutorial: Mobility/General Warm-up

Tutorial/Movement Homework: Overhead Squat Archer

Lecture: Absolute Strength

Lecture: Speed Strength

Tutorial: Heavy Split Clean/Jerk

Lecture: Explosive Strength

Tutorial: Dynamic Method Split Clean

Lecture: Elastic Strength

Tutorial: Quick Hops

Tutorial: Landmine Step-Throw

Tutorial: Med Ball Step-Throw

Lecture: GPP/Hypertrophy

Tutorial: Mechanical Dropset

Tutorial/Movement Homework: Coiled Single Arm Rows

Tutorial/Movement Homework: Coiled Pallof Press

Tutorial/Movement Homework: Coiled Kettlebell Swing

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