Principles of Strength and Conditioning

I’m willing to bet you’re a lot like them…

You want to level up your physique, health and performance, but when it comes time to make it happen in the real world, you spin your wheels because you have the following questions circling in your brain 24/7:

What exercise is best to {fill in goal}?
Should I use a machine?
What set and rep scheme is best?
What weight should I use?
How long should I be resting?
Should I use a superset, tri-set, circuit…?
What’s the best weekly training split?
How many days per week should I lift?
How many days per week should I condition?
How often should I change things up?
Should my conditioning be hard or easy?
What heart rate range should I stay in?
What periodization scheme should I use…linear, block, undulating…?
My {fill in body part} is hurting. What should I do?

And so on and so forth…

Until you become your own worst enemy.

Maybe you’ve found yourself in a similar position where instead of heading to the gym with confidence and clarity, you get stuck aimlessly walking around the gym floor, wandering from exercise to exercise, figuring it out on the fly, and sitting up late at night stressing over “what am I going to do at the gym tomorrow?”

This isn’t a fun place to be, and when you end up here, you end up going through the motions, hopping from program to program every few weeks desperately looking for a solution.

And worst of all - you don’t see any real results from your training.

At least not results like this:

Because I’m guessing you’re the type of person who doesn’t want to have to always depend on others, but rather, wants the knowledge to empower your own performance.

Much like the old saying goes…

Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.

Today, I’m going to teach you how to fish.

I’m literally opening the door and giving you the answers to the test so YOU can empower your performance for a lifetime…

If you’re a coach - I’ll show you how to write more effective programs in less time.

If you’re a thinking athlete - I’ll show you how to write programs for yourself just like the pros do. That way you can truly own your physique, health and performance, and not have to always depend on others.

Here are a few things you’ll end up with:

An easy-to-understand model of human movement and biomechanics that doesn’t leave you lost in the weeds. Seriously, it’s all going to make sense using nothing more than stick figures, shapes, and patterns.
An exercise classification system that makes exercise selection, progression, and regression a breeze.
Set Up and Cueing Toolbox: so you’ll be able to confidently set up, coach, cue and execute all the major movement patterns and stances to excellence.
Bedrock Training Principles: develop a clear understanding of the science and theory of volume, intensity, strength, hypertrophy, power, and endurance training.
The exact templates, protocols, strategies, and set/rep schemes to use when you are writing training programs.
The Program Builder: your playbook to design simple, yet devastatingly effective training days, weeks, months, and blocks in no time at all.

If that sounds good to you, then keep reading…

Hey! If you're new here my name is James Cerbie and here's a little about me:

I’m a former D1 athlete turned strength and conditioning + nutrition coach. I’ve coached professional athletes, collegiate athletes, Navy SEALS, a BJJ world champion, CrossFiters, strongmen, powerlifters, bodybuilders, doctors, lawyers, accountants, CEOs, and just about everything in-between.
I’ve been featured in Men’s Health, Livestrong, Muscle and Strength, The Journal of Physiology, The Journal of Applied Physiology, and The FASEB Journal.
I’ve consulted with special operations groups (like the SEALS) and professional sports teams (like the Washington Wizards).
I have 11 academic publications to my name and spent 2.5 years working on a PhD in Nutrition and Integrative Physiology before walking away because I realized I can have a greater impact coaching than I can writing grants.

This module will teach you what you need to know about functional anatomy, biomechanics, and human movement using nothing more than stick figures, shapes, and patterns. That way you can optimize your range of motion, improve your mobility and accelerate your recovery without getting lost in the weeds.

Learn why good posture is a lie (and what you should do instead)
Learn the secret behind creating a dynamic, fluid, and variable skeleton (so you can optimize your range of motion)
Learn the most important movement principle of all (spoiler - it’s called the stack)
Learn the #1 movement mistake we see all the time (spoiler - don’t drop your pump handle)
Learn why breathing is the key to unlocking better mobility Learn why stretching is wasting your time (and what you should do instead)
Learn about the 5 muscles that have the biggest impact on your movement and mobility (understanding this is crucial if you want to relieve pain and prevent injury)
Learn the difference between challenging vs. enforcing position (and which you should focus on)
Learn the dirty secret behind movement and mobility assessments
Discover the squat-hinge and upper push-pull spectrum (this will make things SO EASY for you)
Learn how to set up and execute the 17 major movement patterns and stances like a pro (so you can nail your technique and rapidly pack on muscle and build strength without getting banged up or beaten down by injuries.)

This module will teach you a simple system for consistently choosing the right exercise for the job AND make sure you understand how to set up and execute all the major movement patterns and stances like a pro. That way you can spend more time training and less training wondering what exercise you should be doing.

Learn the difference output and sensory exercises (this is the secret to training hard, fast and heavy without getting banged along the way)
Learn how to improve performance AND movement simultaneously (seriously…you’ll be shocked how easy this actually is)
Discover why limiting exposure is the biggest exercise selection mistake you can make (and how to fix it)
Learn how to easily progress and regress exercises (so you’re always in the right exercise at the right time)
Learn how to progress exercises over the course of a training program (that way you never plateau or stall out)
Discover my #1 exercise selection weapon (this is the secret behind the record results we get our clients at Rebel Performance)
Learn an easy decision matrix for always choosing the right exercise (that way you don’t get stuck staring at a blank sheet of paper)
Discover the difference between main lifts and accessory lifts (and why you HAVE to progress them differently)

This module will teach you the science, theory, and practice behind volume, intensity, strength, hypertrophy, power, and endurance. It will empower you with the knowledge to create effective training programs and make informed answers to tough training problems for a lifetime.

Learn how adaptation actually happens (and how you can hijack your physiology to drive record results in record time)
Discover what consolidating your stressors means (and why it’s so important)
Learn how to manage volume and intensity (this one principle is worth its weight in gold)
Learn the science and theory behind strength, hypertrophy, power, and endurance training
Learn the exact sets, reps, and rest times to use to develop strength
Learn the exact sets, reps, and rest times to use to drive hypertrophy
Learn the exact sets, reps, and rest times to use to develop powerLearn the exact sets, reps, and rest times to use to build endurance
Discover the difference between volume accumulation and intensity accumulation (and when you should use each)
Learn the difference between mechanical tension and metabolic stress (this is key if you want to build lean muscle)
Discover the power of the double progression method (you’ll never have to guess what weight to use again)
Discover the difference between central and peripheral adaptation (you have to know this if you want to get stronger)
Learn how to use autoregulation in your training (if you want to fast-track your strength, physique, and athleticism, this is key)
Discover the power of AMRAP sets (and how to use them correctly)
Learn the ins and out of the 3 energy systems (and which one you should avoid)
Discover my pyramid method for building a big engine that won’t gas out (this makes endurance training really easy to program)
Learn the ins and outs of the force-velocity curve (and how to use it to jump higher, run faster, and be more powerful)
Discover how to actually use jumps, sprints, and throws in your training (most people mess this up)
Discover how to gamify your workouts so you never stop making progress

This module lays it all out for you like clockwork and teaches you how to design devastatingly effective training days, training weeks, and training blocks. I am honestly handing you the exact templates, protocols, strategies, and set/rep schemes to use to get record results in record time.

Discover how to put it all together so you can actually build strength, hypertrophy, power, and endurance SIMULTANEOUSLY (you can’t miss this if you want to be the total package)
Learn how to design effective warm-ups (that don’t take forever to do)
Steal my best daily training templates (this will make programming as easy as following a GPS in your car)
Discover the 5 core weekly training splits (and which is right for you)
Learn the secrets behind the high-low split (and why need to be using it)
Learn how to put it all together and write complete 12-16 week training programs (so you can have a plan and stop figuring it out on the fly)
Discover how to break your programs down into 4-week cycles (this is the secret to never plateauing)

I've spent the past decade working endlessly building my training and programming system, and have tested it on 1000's of athletes from around the world...

And maybe you're wondering why I'm giving it all away like this...

Well, the answer is simple - I want to help as many humans win as possible.

If that means you work directly with me and my team one day to fast-track your physique, health and performance, awesome!

If not, I still am 100% committed to helping you dominate in the gym so you can look better, feel better and perform better than you ever have.

And the best way I can think to do that is by teaching you what you need to know so you can do it for yourself for the next 5, 10, 15+ years.

I really hope you enjoy this course as much as I enjoyed putting it together for you.

And hey, if it's not for you.

That's okay too.

Thanks for stopping by and giving it a chance.

"The future for James is going to be huge. In the fitness industry, he’s going to be a major player. His combination of work ethic, productivity, desire to constantly learn, and willingness to humble himself in the name of becoming a better trainer are all qualities that employers salivate over, and will lead to him making a strong presence for himself as a trainer, coach, and mentor to the next generation of trainers and coaches. I would trust him to train any of my clients, my parents, and might even train with him myself."

Dean Somerset

MEPD Medical & Rehabilitation Coordinator, World Health

When do I get access to the course?
Immediately after purchase.
I'm really busy...will I be able to make this work?
All of the lectures are pre-recorded so it’s easy for you to watch them whenever you want. Plus, you have lifetime access so you can work through the course at your own pace.
How long is the course?
There are just under 8 hours of pre-recorded lectures.
I'm not a coach. Can I still do this?
1000% yes. I designed this to be highly effective and useful for people that aren't coaches because you NEED the knowledge to own your physique, health and performance.

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Principles of Strength and Conditioning$99