2. Overview | Power Monkey Academy

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POWER MONKEY CAMP-ONLINE

INTRODUCTION

Welcome to the Power Monkey Camp–ONLINE! (1:58)
How to navigate the course + Join the Reddit! (7:16)

PMC-100 Handstands with Dave Durante

1. Station Overview: Meet your Coach Dave Durante!
2. Overall Concepts (11:12)
3. Warm Up Exercises (Wrist and Shoulders) (19:57)
4. Position Discussion (4:22)
5. Partner Drills (12:36)
6. Handstand Push Up Drills (21:29)
7. Handstand Walking Drills/Breakdown (19:49)
8. Recap (1:29)
9. Station Notes & Review
10. Sponsor Feature: Monkey Method® App

PMC-101 Mobility for Weightlifting with Chad Vaughn

1. Station Overview: Meet your Coach Chad Vaughn!
2. Foot Position (10:38)
3. Squat Assessment (6:14)
4. Squat Progressions (24:09)
5. Bottom Position Mobility Assessment (16:56)
6. Implementing Results (5:16)
7. Front Rack Mobility w/ Dan Pope (24:00)
8. The Anatomy of The Pull (18:46)
9. Station Notes & Review
10. BONUS SECTION: Intro to Olympic Weightlifting Secrets (7:12)
11. BONUS SECTION: Part 2 Olympic Weightlifting Secrets (18:51)
12. BONUS SECTION: Part 3 Olympic Weightlifting Secrets (27:18)
13. Sponsor Feature: Barbell Mobility

PMC-103 Endurance with Chris Hinshaw

1. Lecture Overview: Meet Your Coach Chris Hinshaw!
2. Overview (6:55)
3. Warm Up (28:41)
4. Breathing (13:16)
5. Pacing (12:53)
6. Fatigue Management (13:18)
7. Applying Fatigue Management: Establishing Metrics (19:28)
8. Applying Fatigue Management: Workout (6:08)
9. Recap (6:19)
10. Station Notes & Review

PMC-104 Injury Prevention with Dan Pope

1. Lecture Overview: Meet Your Coach Dan Pope
2. Linking Performance and Pain (17:59)
3. Technique (9:35)
4. Total Volume (15:30)
5. Sports Background and Training Age (8:59)
6. Recovery (11:04)
7. What is Pain and How to Deal with Injuries (18:41)
8. Troubleshooting Knee Pain (10:54)
9. Troubleshooting Shoulder Pain (4:20)
10. Troubleshooting Lower Back Pain (9:31)
11. Q&A Session (10:34)
12. Lecture Notes, Review, and Resources

PMC-105 Rings with Duke van Vleet

1. Station Overview: Meet Your Coach Duke van Vleet!
2. Support Positions: Stable Surface (6:56)
3. Support Positions: Rings (5:25)
4. Strict Muscle Up (21:23)
5. Kipping Muscle Up (51:26)
6. Station Notes and Review
7. Sponsor Feature: The RING THING®

PMC-106 Kettlebells with Jeff Martone and Zach Filer

1. Station Overview: Meet Your Coaches Jeff Martone & Zach Filer!
2. Hinge and Swing Series (36:55)
3. Hinge and Swing series (part 2) (18:52)
4. Clean (34:37)
5. Push Press (8:21)
6. Long Cycle (8:36)
7. Station Notes and Review

PMC-107 Snatching with Vanessa McCoy

1. Course Overview: Meet your Coach Vanessa McCoy!
2. Overview and Mobility w/ Dan Pope (19:41)
3. Start Position (18:28)
4. Pulling from the Ground (14:30)
5. Overhead Positions and Strength (16:54)
6. Putting it All Together (17:07)
7. Station Notes and Review

PMC-108 Nutrition with Mike Molloy

1. Lecture Overview: Meet Your Coach Mike Molloy
2. Overview (21:19)
3. Nutrition and Macros (45:38)
4. Stress (9:30)
5. Sleep and Supplements (37:41)
6. Lecture Slides & Review
7. Sponsor Feature: M2 Performance Nutrition
8. Sponsor Feature: Rosie Jo Meals

PMC-109 Jump Rope with Dave Newman

1. Course Overview: Meet team RX Smart Gear!
2. Rope Sizing (12:14)
3. Bounding (16:32)
4. Positioning and Rotational Mechanics (15:14)
5. Starting the Rope and Single Unders (16:30)
6. Double Unders (15:43)
7. Wrap Up (4:55)
8. Station Notes and Review
9. Sponsor Feature: RXSG Ropes

PMC-110 Bar Work with Shane deFreitas

1. Course Overview: Meet Your Coach Shane de Freitas!
2. Introduction: The Hollow & Arch (4:08)
3. Beat Swing (2:17)
4. Strict Pulling (2:38)
5. Kipping Pulling (5:37)
6. Bar Muscle Up (4:32)
7. Toes to Bar (4:01)
8. Butterfly Pull Up (5:32)
9. Wrap Up (0:45)
10. Station Notes and Review
11. Sponsor Feature: Victory Grips

PMC-111 Mental Performance Lecture with Dawn Fletcher

1. Lecture Overview: Meet Coach Dawn Fletcher!
2. Introduction (6:59)
3. Enhance Focus (12:46)
4. Improve Confidence (14:51)
5. Increase Mental Strength (20:59)
6. Lecture Notes and Review

PMC-112 Clean Jerks with Cheryl Haworth

1. Course Overview: Meet your Coach Cheryl Haworth!
2. Overview and Warm Up (15:06)
3. The Jerk (29:09)
4. The Clean (25:18)
5. Putting it Together: The Clean & Jerk (12:16)
6. The Wrap Up (4:04)
7. Station Notes and Review

PMC-113 Rowing with Lindsay Shoop

1. Course Overview: Meet Your coach Lindsay Shoop!
2. Overview & Aims (3:00)
3. Erg Parts & Rowing Lingo (7:51)
4. Rowing Warm Up (13:30)
5. Proper Position (7:45)
6. Basic Rowing Sequence (17:03)
7. Proper Loading (9:52)
8. "Special Teams" Rowing (8:40)
9. Common Rowing Injuries, ROM Limitations, & Addressing Them (4:14)
10. Conclusion—Keys to Longevity (2:08)
11. Station Notes & Review

PMC-114 Programming Lecture with Jason Leydon

1. Lecture Overview: Meet Coach Jason Leydon!
2. Intro (11:42)
3. Principles vs. Methods (40:31)
4. Principles of Conditioning (4:34)
5. Principles of Energy Systems (16:39)
6. Principles of Stress (2:47)
7. Principles of Programming (41:19)
8. Lecture Slides & Review

The Next Step to Becoming a Power Monkey Master Trainer

Come to Power Monkey Camp in person!

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2. Overview

Key Points: Goals

Retention
Coach/Athlete Relationship
Goals & Maximizing Adaptations

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