KSI Products

Content List

Age Groups
Children.
Pre-pubescent.
Pubescent.
Young adults.
Middle-aged Adults.
Older adults.

Body Composition
Weight training routine to loose fat.
Cardio or resistance training – which is best to loose weight.
Anything else to help me loose the rest of the weight?
Other training techniques to accelerate fat loss.
Spot reduction – possible?
Training women interested in losing body fat.
Gain more weight.
‘Making weight’ for the athlete.

Body Parts
Abdominals.
Calves.
Legs.
Back.
Shoulders.
Lats.
Chest.
Forearms.

Body Types
Tall structure.
Long levers.
Taller athletes.

Business Development
Creating an athletic preparation business.
Audiocassettes on business, wealth creation, personal development.
Domain name.
Married to a strength coach.
I was hired as the strength and conditioning coach!
Helping a program that doesn't have much money.
Outdoors and limited equipment.
An additional income stream.

Endurance/Energy System Training
VO2max.
Off-season rugby training program.
Cardio is not evil.
Who said I was anti-aerobics and pro-HIT?
Interval training and a congenital heart defect.
Debate as to performing aerobic (cardio) exercise.
Concerned about the lack of cardiovascular training.
How can I improve my wind or endurance in strength training?

Environment
Temperature and strength training
No air-conditioning.
Music.
Sweating.

Equipment
Knee wraps and smelling salts.
Wrist Straps.
Shoes.
Belts.
Training diary.
Swiss balls and balance boards.
Hyperextension machine.
Smith machines.
Trap bar.
Selectorized dumbbells.
Ab roller.
Heart rate monitors for strength training.
No leg ext/curl machine.

Exercise Adherence
Tips on motivating someone else to train.
How to inspire or spark interest.

Exercises
Deadlifting.
Squats.
Squat and Deadlift.
Power Cleans.
Leg Curls.
Rowing.
Bench Press.
Chin Ups.
Pulldowns/Shoulder Press.
Abdominal Exercises.

Fiber Type
Slow-twitch individuals shouldn’t reinforce their fiber make-up.
I get weak really fast in certain lifts.
My strength seems to drop off radically set-by-set.
What muscle groups respond better to lower reps?

Flexibility Training
Stretching frequency.
Duration of holds.
Stretching and breathing.
Stretching for rehab.
Stretching before a workout.
Stretching between sets.
Static vs. other types of stretching.
PNF stretching.
Allocation of time and effort to specific muscle groups.
Timing of stretching.
Too much flexibility?
The future of stretching.

Gender
Females and chin-ups.
Will the Get Buffed!™ programs work for women?
Woman beginner.
Any major differences between males and females?

Get Buffed!™ Training Programs
Get Buffed!™ programs back to back.
Understanding the periodization in the 12-week programs.
Stage 2 of the 'Get Buffed' program.
Clarification on sets and sequence.
Abbreviations in the GET BUFFED!™ book.
Selecting loads.
Safety and technical questions about specific exercises.
No abdominal training in the GB 1 Program.
Will I require special equipment to complete the GB programs?
Calf training frequency and priority.
Maintaining between Phases.
The GB squat technique for a powerlifter?
Control drills.

Hypertrophy Training
Should I incorporate sprinting into my size training?
Fred Hatfield program for hypertrophy.
The ‘pump’ and hypertrophy.
Powerlifting and other explosive movements and hypertrophy.
Hypertrophy and low reps.
Why not 3 sets?
Concurrent hypertrophy and neural training with different muscle groups.
Posing and hypertrophy.

Injury Prevention and Rehabilitation
Balancing muscle groups.
Injury prevention vs. rehabilitation.
Control drills.
Rotator cuff training.
Lower back injuries.
Knee injuries.
Behind the neck pulling and pressing.
Bilateral vs. unilateral Training.
Quad vs. Hip dominant.
Shoulder pain while benching.

Men’s Health Training Program
Article on weight training program in Men's Health magazine.
Load Selection.
Question about rest periods.
Question about sequence.
What happens after I finish the program?
Alternate exercises because of lack of appropriate equipment.
Various questions!

Nutrition
Post-Training nutrition.
Which protein source?
Weight training during dieting.
When a bodybuilder is dieting to cut body fat.
When dieting, do you advise the athlete to continue periodizing their training?
To eat or not to eat.
Disappointed you didn't write more about diet.
Any nutrition websites or authors that you would recommend?

Nutritional Supplements
Which supplements?
Supplements that aids muscle growth.
Recovery enhancers.
Vitamin and minerals.
Vitamin E.
Caffeine.
Caffeine and creatine.
Creatine.
ZMA.
Supplements in a fasted state in the morning before training.
Ephedra.
With legal anabolics – Can I go to failure more often?

Occupation Specific Training
Jet fighter pilot.
Seaman.
US Navy.
Preparing for an Emergency Services (Police) test.
Military fitness test.

Personal Education
Reading list in areas outside of training and sport.
Questions regarding products.
Fitness magazines we recommend.
KSI recommended coaches.

Physical Assessment
Daily Monitoring.
The Beep Test as a fitness test.
Strength Testing.
Strength Ratios.
Hamstring tests.
Abdominal tests.
Flexibility, posture and gait tests.
Body fat testing.

Posture
Self-assessment of posture and gait.
Forward head posture.

Professional Development
Career guidance.
Internships.
Courses and products.
Certification.
Balancing your professional and personal lives.
Selling your services.
Planning high school education in preparation for coaching.
What is a typical session like?

Program Design - Strength Training
Frequency.
Volume.
Mixed reps.
Frequency of muscle group exposure.
Rate of progression in Exercises.
Speed of movement.
Muscle group specialization.
Split programs.
Sequencing.
Variety.
Time of day.
Double day training.

Recovery and Overtraining
Recovery methods.
Overtraining.
Optimizing post-workout recovery.
Sleep.
Saunas.
Reducing DOMS.
Overtraining vs. detraining.
Hard work vs. overtraining.
Recovery weeks.

Specific Sports Training
Australian Rules.
Ballroom Dancing.
Basketball.
BMX.
Boxing.
Fencing.
Football.
Ice Hockey.
Judo.
Jiu-jitsu.
Karate.
Motor Cross.
Mountain Biking.
Powerlifting.
Rowing.
Rugby.
Soccer.
Sprinting.
Swimming.
Tennis.
Thai Kickboxing.
Triathlons.
Wind Surfing.
Volleyball.
World Galaxy Competition.

Speed Training
Speed training – before or after strength training?
Individualization with a team.
Over-speed training.
Speed ladders.
Sprinting in a leg program.
Speed Specialization Video Series.
Strengthening hip flexors.
Agility drills.

Spotting
Spotting the bench press.
Spotting the squat.
‘Touch training’ tips.


Strength Training
Types of strength.
Optimal reps for strength.
Rate of varying the reps.
Strength periodization.
What constitutes a "set"?
Time under tension.
Unilateral exercises.
Categorizing exercises into line of movement.
Abs first in the workout?

T-mag.com Training Programs
The ‘Great Guns’ arm program.
‘Super Strength’ workout.
Should I do the ‘Limping’ program only?
Both programs at the same time?
Can I incorporate the three programs without overtraining?
What days to do the Limping Series and Chest and Back Routines.
Can I do the ‘Awesome Abs’ program concurrently?
Do the programs back to back?
Which program should I do – beginner or intermediate?
How many tri-sets for each muscle group?
Changing the order of exercises in a busy gym.

Training Age
Training age explained.
Average optimal rep lowers with advance in training age theory.
Training age impact on other variables.
Beginner’s questions.

Training Methods (Strength Training)
Antagonistic Training.
High Reps.
Partial Reps.
Peak Contraction.
Cheat Movements.
One-and-a-half’s.
Eccentric Training.
Training to Failure.
Back Off Sets.
Slow Speed.
Isometric Training.
Forced Reps.
6/1/6/1 Method.
10 x 10 Method.

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