SYLLABUS
MIXED MODAL COURS E OUTLINE
TABLE OF CONTENTS
INTRODUCTION 3
SPORT 3
ENERGY 4
PRACTICE 5-7
SKILLS 8-9
ABOUT THE COURSE 10
ABOUT THE FOUNDER 10
2 MIXED MODAL COURSE OUTLINE
INTRODUCTION
a. Introduction
SPORT
a. Introduction
b. Sport Development
1. Sport Goals
2. Competing vs Participating
3. Mixed Modal Sport Development
4. Performance Enhancing Drugs
5. Competition Levels
6. Competition Levels-Local
7. Competition Levels-Regional
8. Competition Levels-National
9. Competition Levels-World
10. Competition Levels-Olympic
c. Athletic Development
1. Mixed Modal Lifecycle
2. Mixed Modal Lifecycle- Training Programs
3. Long Term Athletic Development
4. Adult Psychosocial Development
5. Underdeveloped and Compensating
6. Pace of Learning
7. Mixed Modal Mindset and Perception
MIXED MODAL COURSE OUTLINE 3
ENERGY
a. Bioenergetics
1. Threshold Volume
2. Metabolic Specificity
3. Mixed Modal Metabolic Progress
4. Power Time Curve- Old vs New
5. Pace Theory
6. Adrenaline vs Metabolic Work Output
7. Progressive Mixed Modal Metabolic Order
b. Multi Limitation Fatigue Model
1. Respiration
2. Skill Acquisition
3. Psychology
4. Recovery
5. Muscles
6. Cardiac Output
7. HPO Axis
8. Fuel
9. Thermoregulation
4 MIXED MODAL COURSE OUTLINE
PRACTICE
a. Assessment
1. Ability Dictates Design
2. Talent ID
3. Anthroprometrics
4. Key Performance Indicators
5. Body Composition
6. Athlete Fitness Monitoring
b. Planning
1. Event Preparation
2. Year Design
3. Phase Transition
4. Phase Specificity-Base
5. Phase Specificity-Tough
6. Phase Specificity-Deload
7. Phase Specificity-Pre Comp
8. Phase Specificity-Comp
9. Taper
10. Concurrent Training-Overview
11. Concurrent Training-Training Session
12. Phase Classification
13. Training Planning and Organization
14. Competition Strategy and Tactics
MIXED MODAL COURSE OUTLINE 5
PRACTICE (CONTINUED)
c. Program Design
1. Contraction Training Organization
2. Time vs Task
3. Hypertrophy
4. Mixed Modal Strength
5. Mixed Modal Specific Strength
6. Mixed Modal Skill Progression
7. Mixed Modal Constant Variance
8. Mixed Modal Power Sets
9. Training Warm-Up
10. Mixed Modal EST Limitation
11. Mixed Modal Muscle Endurance-Defined
12. Mixed Modal Muscle Endurance-Determining Work
13. Mixed Modal Muscle Endurance-Set Examples
14. Mixed Modal Muscle Endurance-Implementing
15. Barbell Cycling
16. Controlling Chaos
17. Average Time of Task
18. Female Training
19. Male Training
20. Row 500s
21. Skill Consolidation: Memory, Learning and Adaptation
6 MIXED MODAL COURSE OUTLINE
PRACTICE (CONTINUED)
22. Easy Training Methodology
23. Incremental Sets
24. Step Testing Methods
25. Mixed Modal “Flow”
26. Structural and Metabolic Skills vs Intensity
27. Weightlifting- Mixed Modal vs Olympic
28. Mixed Modal Running
29. Mixed Modal Running-Treadmill
30. Strongman Specificity vs Mixed Modal Strongman
31. Mixed Modal Rowing
32. wimming Specificity vs Swimming in Mixed Modal
33. Powerlifting Specificity vs Mixed Modal Powerlifting
d. Fueling
1. Digestion and Intention
2. Pre Training Feeding
3. Intra Training Feeding
4. Post Training Feeding
5. Multi-Day Competition Fueling
MIXED MODAL COURSE OUTLINE 7
SKILLS
a. Aerobic Implements
1. AirBike
2. Row
3. Treadmill
4. Versa Climber
5. Ski Erg
b. Weightlifting
1. Clean
2. Clean and Jerk
3. Snatch
4. Jerk
5. Back Squat
6. Front Squat
7. Deadlift
8. Thruster
8 MIXED MODAL COURSE OUTLINE
SKILLS (CONTINUED)
c. Gymnastics
1. Dip
2. Ring Muscle-Up
3. Bar Muscle-Up
4. Handstand Push-Up
5. Handstand Walk
6. Pull-Up
d. Mixed Modal Skills
1. Kettlebell Swing
2. Burpee
3. Box Jump
4. Burpee Box Jump
MIXED MODAL COURSE OUTLINE 9
ABOUT THE COURSE
Whether you’re a coach or an athlete, this course will teach you everything you
need to know about the sport of competitive functional fitness, most importantly
how to win at it.
This digital course will arm coaches with the tools needed to create structure out of
chaos and build podium-caliber athletes. Mixed Modal will transcend the sport as
we know it today, introducing principles, logic and order.
ABOUT THE INSTRUCTOR
James FitzGerald is the Founder of OPEX Fitness,
industry-leading educator, and the original winner
of the CrossFit Games (2007). He has spent the last
20 years living his passion, coaching coaches and
athletes of all levels.
PURCHASE MIXED MODAL
10 MIXED MODAL COURSE OUTLINE
W W W. O P E X F I T. C O M
