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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