Fitness

Skill Tree

What sort of person would you like to become physically? What knowledge would you like to have? Use this basic skill tree as a starting point to map your potential development and get excited about what you can learn.

Base Knowledge

Strength/Hypertrophy

CONDITIONING

MARTIAL ARTS

Base Knowledge

CORRECT TRAINING TECHNIQUES

  • Form
  • Positions
  • Ranges

LIFESTYLE
BALANCE

  • Stress Management
  • Healthy downtime
  • Routines

NUTRITIONAL
GUIDANCE

  • Goal Specific
  • Timings
  • Optimising physical and mental performance

EXERCISE
PROGRAMMING

  • Weekly program
  • Managing available time
  • Guidance when training alone

STRETCHING

  • When?
  • How?
  • Why?

GOAL
SETTING

  • Self-identified goals
  • Trainer-identified goals
  • Monitoring

INJURY/CONDITION MANAGEMENT

  • Rehabilitation
  • How to work around
  • Prevention

SPORT-SPECIFIC
CONDITIONING

  • Improving performance
  • Programming
  • Strength and conditioning

Strength/Hypertrophy

movement
types

  • Compound
  • Isolated
  • Plyometric
  • Eccentric

Body split
programming

  • 2 Days
  • 3 Days
  • 4 Days
  • 5 Days

Exercises per
muscle group

  • Legs
  • Chest
  • Back
  • Shoulders
  • Arms
  • Abdominals

Lifting
Techniques

  • Sets
  • Repetitions
  • Rest Intervals
  • Super Sets
  • Drop Sets
  • Volume
  • Olympic

Conditioning

Circuits

  • Design
  • Programming
  • Techiques

Cardio

  • Running
  • Sprinting
  • Weights for cardio

High Intensity Interval Training

  • Eg. Crossfit
  • Session structure
  • Session design

Martial Arts

Basic Punching

Advanced Hand strikes

Basic Kicking

Advanced kicking techniques

Basic Punching & Kicking Combos

sparring

Advanced combos

Self Defence

  • Choke defence
  • Head luck defence
  • Grab from behind
  • Destructive techniques
  • Situational awareness