CompleteProgramDesign 2

COMPLETE
PROGRAM
DESIGN
ROBERT DOS REMEDIOS, ma, cscs, mscc
contents
CHAPTER 1. FOREWORD 1
CHAPTER 2. INTRODUCTION 5
CHAPTER 3. MOVEMENT RATHER THAN MUSCLE 8
CHAPTER 4. THE PLUG-AND-PLAY SYSTEM 11
CHAPTER 5. PERIODIZATION OR CYCLING 13
CHAPTER 6. IT’S UP TO YOU 17
CHAPTER 7. THE MOVEMENT CATEGORY 22
CHAPTER 8. THE “OTHER” CATEGORY 29
CHAPTER 9. EXERCISE LIBRARY 33
CHAPTER 10. BIOGRAPHY 89
CHAPTER 11. TESTIMONIALS 90

CHAPTER 1
FOREWORD
FOREWORD
I
n 1980 I landed my first coaching job in Washington D.C. I was under qualified and over
zealous, which is pretty typical for new coaches. Over the ensuing 35 years I have stumbled
through coaching and teaching across a broad spectrum of athletes, students, fitness
professionals and other coaches.
If I were to pick two things, that have made me

successful, they would be a relentless desire to always
learn more and to listen carefully. Listening carefully,
a lost art.
Most of us usually use the time others are talking to think of what we are going to
say next. Listen carefully, does this sound like you, your athletes or clients? Listening, really
listening, to athletes, colleagues, coaches, mentors, professors and students was the real
“unlock” for me as a coach, teacher and ultimately husband and father. Unfortunately, active
listening is a skill few develop or even realize is a required skill to be successful. My kids are
tired of hearing me say, “You have two ears and one mouth for a reason…”
My first coaching mentor was a no nonsense guy named Eddie Saah. He was a master of
the coaching craft and getting his players to listen. He was organized, inspiring and disciplined,
all of which he communicated and modeled to his athletes on a daily basis. Coach Saah was
instrumental in developing great athletes who would go on to collegiate and professional
careers, in no small part due to his keen ability to program effective practices. Every minute
was planned out and flowed into the next in a systematic way to develop the required skills
and abilities of the individual athletes and the team as a whole. Planning, documenting and
executing a solid plan were critical lessons I learned from Coach Saah. Those skills continue to
serve me well to this day.
In my current job I get to travel around the world working with coaches, trainers and
athletes of all types. From Olympic athletes and coaches, tactical athletes in all branches of
the military, high school and middle school students and coaches, top S&C coaches, clinicians
and those striving to be at the top of their professions, I get to share and learn at a high
level on a weekly basis. Without a doubt, the single most recurring question I hear, and ask,
COMPLETE PROGRAM DESIGN FOREWORD | 2

center around how to most effectively design and deliver workouts and programs. When you
ask sports scientists, personal trainers, coaches, athletic trainers, physical therapists or the
hacks on late night TV, everyone has an opinion. Some have a passing familiarity with science
and evidence-based practices, some live too deep in the research and some just plain ignore
science. I think the problem for most coaches and fitness professionals is they may hear some
“science-y” sounding information but when it comes to programming they are not as skilled
in putting that geeky stuff into practice. Those who can successfully bring sound scientific
principles into the weight room and make it actionable for athletes and clients are the ones
who are listening and successful.
I first met Robert Dos Remedios almost a decade ago shortly after I started working for
TRX. He and I worked together at a strength and conditioning conference where we hit it off
right away. Coach Dos loved TRX and was using it as a significant part of his programming at
College of the Canyons with his athletes. I soon found out, just making it into the rotation as
part of his program was no easy thing for a training tool. The large number of athletes he was
successfully managing at once in the weight room required movements which were effective,
efficient, manageable and beneficial for the athletes and coaches alike. I was more interested
in Coach Dos’ style of coaching and programming than how he was using any one piece of
equipment. The Suspension Trainer, like a kettlebell, barbell or bodyweight is only as effective
as the person using it and the person coaching how to move with it.
Success at the level Robert (yeah, I call him Robert just for fun) has achieved comes
from knowing how to manage people and organize training, that ability overshadows any
one piece of equipment. Even though it was a set of straps that initially caused our paths to
cross, it is how he teaches people to move and “do work” that separates him from the crowd.
His willingness to share what he has tested and learned over the years would have been so
valuable to me when I started coaching.
During that S&C conference we became fast friends. Even though we run into each other
only a few times some years, our shared passion for improving our coaching knowledge
and skills, the personal connection athletics fosters and the desired discomfort “doing work”
brings, lets us drop right back into our brotherhood as if we live next door to each other. Coach
Dos brings a unique mix of high level athletic experience, “in the trenches” coaching, old-
school strength training principles, new school evidence-based practice and continual self-
improvement born out of intellectual curiosity. It was an unexpected honor to be asked to
write a forward to Complete Program Design.

This book is a great resource for new coaches and trainers, as well as, experienced, even
dogmatic men and women who have been in the game for a while. Coach Dos has taken solid
scientific principles and combined them with practical coaching applications and “dumbed”
them down. In my world dumb means taking complex and valuable information and making
it Doable, Understandable, Manageable and Beneficial. The future of effective coaching and
teaching lies in knowledge management.
That is exactly what this product represents, a substantive step forward in coaching
and training based on managing and delivering critical knowledge to coaches and fitness
professionals to better program for athletes and clients. Coach Dos is telling you how he has
been successful in working with athletes and general population clients based on his academic
and applied experience. His ability to organize training into a systematic process is reminiscent
of Coach Saah’s skill for designing practices. Now it’s up to you to actively listen.
Good luck and DO WORK!

CHAPTER 2
INTRODUCTION
introduction
W
hen it comes to strength and conditioning there is nothing more important
than PROGRAM DESIGN.
I have been a strength and conditioning coach for over 27 years – during this time there
has bee A LOT of trial and error. This product is the end-result of all of my tweaking and toying.
I have done almost 3 decades of ‘research’ - Let me help you cut to the chase and put the most
fun, effective, and efficient training system in your hands.
Whether you are using this program for your personal fitness, you train athletes, or you
train general population clients – I promise you, this will be the most effective and efficient
training program that you have ever experienced.
Philosophy
The Philosophy and bedrock of all my training programs

over the years has always been WORK CAPACITY.
Regardless of whether it’s an athlete preparing for the professional ranks, a weekend
warrior trying to get fitter for those pick-up basketball games, or a stay at home mom wanting
to drop a few dress sizes – WORK CAPACITY is the key to reaching your goals. What do I mean
when I say ‘work capacity’? It’s pretty simple, my #1 goal is to help people increase their ability
to DO WORK. If you gradually increase your ability to work, you will gradually increase your
ability to push your training loads, volume, and workouts in general. Think of it as putting a
little money in the bank every single day...over time you will be able to afford bigger and better
things. The same goes for your physical state, when you get in better shape, you can take on
more challenges. Everything we do in this program is based on this philosophy – every workout
template, exercise list, and training sequence will help you develop and continue to build on
these steady increases in our work capacity which will result in a fit, functional , and physical
body that is ready for ANYTHING.
In 2007 I released the worldwide best selling book “Men’s Health Power Training”, a book
that revolutionized training and how people looked at training programs. MHPT was the first
COMPLETE PROGRAM DESIGN INTRODUCTION | 6

time a program that focused on performance training could and SHOULD be used by folks in
any walk of life. The functional nature of this programming led to a paradigm shift in how
people trained. MHPT is used in gyms, with pro sports teams, and even as a college textbook
all over the world and I am extremely proud of this book and the people and programs that it
was able to influence.
Fast forward nearly a decade later and the foundations of MHPT are still in place. With
‘Complete Program Design’ we have honed it to a fine science, incorporated new training tools,
and have tweaked formats and sequences to create an even BETTER programming system!
I always love to say “Program design is a Science but

it’s NOT Rocket Science!” – I truly believe that many of
us make things far too confusing and complex when in
reality, they best training systems are pretty darn simple.
COMPLETE PROGRAM DESIGN INTRODUCTION | 7

CHAPTER 3
MOVEMENT RATHER THAN MUSCLE
MOVEMENT
RATHER THAN
MUSCLES
Y
ou have probably heard this premise for years right?? Well, it’s true, we really should
address our training from a MOVEMENT standpoint instead of thinking about training
specific muscles. We have some very important movements that we should address
in our training and in doing so, we will hit ALL of our muscles and also never have to worry
about imbalance or dysfunction.
My movement categories are similar to many that you have seen: Knee Dominant that
includes squatting, stepping, and lunging patterns, Hip Dominant which basically addresses
Hinging and can include knee flexion as it works in combination with hip extension, Pushing
that includes both horizontal and vertical pushing, Pulling that includes both horizontal and
vertical pulling, Core Demands that include both rotational and anti-rotational demands and also
pillar or planking demands, and lastly I add an explosive category as I think this is a standalone
category that we ALL should address in our training.
Depending on the program you choose to create,

you will be addressing all or some of these movements
each session.
In addition, I emphasize some crucial nuances during training: Making sure to incorporate
unilateral and multi-planar training when at all possible.
Each category will have a variety of exercise options in its’ “menu” and we simply select
one for each category as we build our workouts.
COMPLETE PROGRAM DESIGN MOVEMENT RATHER THAN MUSCLES | 9

The above screen shot shows your sample “menus” under each movement category.
COMPLETE PROGRAM DESIGN MOVEMENT RATHER THAN MUSCLES | 10

CHAPTER 4
THE PLUG-AND-PLAY SYSTEM
what is a
plug-and-play
training system?
M
y Plug and play template system is perhaps the single coolest thing about Complete
Program Design. I have taken what I consider all the Essential Human Movements
and created a template that houses the best exercises under each category. I will get
into more detail with these categories and exercises when I describe the templates themselves
and the “pull-down menu” workout cards.
The above screen shot is from the workout cards included in this program – the Plug and
Play system allows you the freedom to choose from a variety of exercises in each movement
category and even allows you to add your own exercises!
Another benefit of using this style of system is your ability to always see the exercises you
have at your disposal as there are times that we tend to neglect some exercises for a variety
of reasons.
COMPLETE PROGRAM DESIGN PLUG-AND-PLAY TRAINING SYSTEM | 12

CHAPTER 5
Periodization or Cycling
dization Periodization
cling or cycling
O
ne of the keys to an effective training program comes down to how you decide to
design your periodization.
Linear Periodization is probably the most common style of cycling in the performance-
training world. This is a style I used for about 15+ years with great success. A quick story to
enlighten everyone as to why I made a change from this style – Back in 2004 we won a Football
Junior College National Championship at College of the Canyons ...we basically ran roughshod
over anything in our paths. We hung our hat on outworking everyone and being bigger, stronger,
faster, and in better condition than anyone on the planet. We used a traditional linear periodization
system which meant we used an ‘in-season’ maintenance phase for the entire season.
This means we were lifting in the 85-95% 1RM range in all of our lifts for approzimately 4
strength months, all the while conditioning more than anyone in the country and practicing and
playing games. I was a proud poppa as our injuries were virtually non-exisitent and of course
we were the best in the country. I presented my training program at the NSCA Sport-Specific
conference in January 2005 and it was a great success. At the end of the talk the legendary Al
Vermeil approached me and told me how great my talk was...needless to say I was glowing.
He then asked me a questioned that would lead to

a mind-shift in my training from that day forward.
He asked “Dos-do you think you may have over-trained your kids that season?” What?!
What could he mean? I mean, the end justified the means right?! I drove back to my hotel and
couldn’t stop thinking about the question Al had asked me. Then I started to think about it....
what if I DID overtrain my kids? What if I was actually lucky I didn’t have any injuries? When I
thought about it, lifting that hard and heavy for that long under all those circumstances CAN’T
be healthy for anyone!
This is when I sat down with my good friend Alwyn Cosgrove and we started talking
about different periodization models. The concept of “Alternating Linear” periodization came
COMPLETE PROGRAM DESIGN PERIODIZATION OR CYCLING | 14

to light. I knew I didn’t want to use a pure undulating cycle with my athletes as I did not think
they would thrive in this system but I knew they could thrive and system that shifted between
heavy, low volume work and moderate, high volume work every 2-3 weeks! Also, in a system
like this, we are never more than 2- 3 weeks away from either strength or hypertrophy work at
any time during the year. Looking back at my successful season with my football kids ....we did
not address functional hypertrophy (which is extremely important) for 4 MONTHS!
The BEST part of an alternating periodzation scheme is that is not just great from a
performance training standpoint, it’s amazing for the general population too simply from a
getting fit and in shape standpoint! It not only effective addresses the entire spectrum of our
strength training, it also helps with boredom, stagnation, and plateaus.
The success stories I have had from folks

using this system all over the world is completely
overwhelming – I am 100% confident you will love
and THRIVE in this system as well.
Here’s our basic Cycling protocols based on a total fitness, hypertrophy, or strength/power
emphasis program – the numbers represent sets x repetitions:
TOTAL FITNESS
EXPLOSIVE CORE ALL OTHERS
WEEKS 1-3 3x5 3x10 3x10
WEEKS 4-6 4-3-2 3x8 3x5
WEEKS 7-9 3x5 3x10 3x8
WEEKS 10-12 4-3-2 3x5 5-4-3

HYPERTROPHY
HYPERTROPHY
WEEKS 1-3 3x5 3x10 3x10
WEEKS 4-6 3x5 3x8 10-8-6
WEEKS 7-9 3x5 3x10 12-10-8
WEEKS 10-12 3x5 3x8 10-8-6
STRENGTH
WEEKS 1-3 5-4-3 3x10 3x5
WEEKS 4-6 3-2-1 3x8 5-4-3
WEEKS 7-9 4-3-2 3x10 3x5

WEEKS 10-12 3-2-1 3x5 3-2-1

CHAPTER 6
Full-Body, Push-Pull, Density
Training, or Timed Circuits
Full-Body, Push-
Pull, Density
Training, or Timed
Circuits – it’s up to YOU!
D
epending on how many days per week you want to train, your goals, your time etc.
you can choose from 3 different training sequences.
The Full-Body sequence is a well-balanced program that focuses on hitting all the movement
categories each session. The Pull-Push sequence is best suited for those looking to focus on strength
and who want to train more frequently. The Density training sequence is much like the Full-Body
system but the focus is more of a hybrid of metabolic and strength training.
Let’s looks at each in a little more detail...
Full-Body Training Sequence
In a full body sequence we will use super sets and tri-sets to assure we are training all our essential
movement patterns and also incorporating mobility. This is a sample workout sequence:
Full-Body
Explosive
Core
Pre-hab
Knee Dominant
Pull
Mobility
Hip Dominant
Push
Mobility
COMPLETE PROGRAM DESIGN CHAPTER 4 | 18

These are performed in a tri-set fashion before moving to the next tri-set sequence.
Pull-Push sequence
In this sequence we won’t target ALL the essential movements each session rather, we will pick a
push or a pull pattern and train all those each session.
These are performed in super-set fashion before moving to the next exercise pair.
Pull Push
Explosive Explosive
Core Core
Knee Dominant Hip Dominant

Horizontal Push Horizontal Push
Vertical Push Vertical Pull

Mobility Mobility
Density Sessions
Density sessions are one of my favorite training styles – most of the gyms I have consulted with
and the trainers I have in-serviced end up using Density-style sessions almost exclusively as their
training method of choice. This is because for overall fitness, body shaping, and work capacity it’s
tough to find a more effective protocol.
The goal in a Density session is to not only push your

loading but to also push your training tempo/pace.
This style of training is performed like a circuit and our roundabout goal is to average 60-90
sec. per working set. In other words, in a 7 exercise circuit round you would want to complete it
in approximately 7-10.5 minutes.

Density
Explosive
Hip Dominant
Push
Pull
Hip Dominant
Core
Mobility
You can choose a hypertrophy style Density performing 8 repetitions of each exercise with
approximately your 10-12RM loading or a Strength style Density performing 5 repetitions of each
exercise with approximately your 8RM loading.
The goal in any Density is either to complete X amount of rounds and record the time or to
set a time period and see how many rounds/sets you can accomplish. The best part of a Density
session is how easy it is to quantify! You can repeat the same exact circuit using the same reps/
loads and compare your completed sets or the time it took to complete a specific amount of rounds
– You CANNOT lie to yourself in this respect and many people love this about this training style.
Timed Circuits
Timed circuits are not the same as the aforementioned training sequences – think of these as great
metabolic workouts that still adhere to our movement prescription.
The loading on these circuits is MUCH less than any

of the other workouts and the volume tends to be
much higher.
Think of the difference between performing a tough set of 8 reps of front squats with a solid
load vs. a set of air squats in 30 seconds.
Here is how we would want to design a full body timed circuit –

Timed Circuit
Explosive
Hip Dominant
Push
Pull
Hip Dominant
Core
Mobility
Wait a second! That looks just like the Density circuit right?! Well it is....as I mentioned we
still want to prescribe all essential movement patterns but how we are going to train within them
is very different. These exercises will be more the level of bodyweight exercises, KB swings, battle
ropes, TRX moves etc. all performed with a set work and rest timed period.

CHAPTER 7
THE MOVEMENT CATEGORIES
THE
MOVEMENT
CATEGORIES
W
hen it comes to training, it is VERY important that we not neglect essential
movement patterns and also train our body as it best functions in the real
world. For example we want to make sure we are pushing and pulling with
even volumes...that we squat, hinge, and rotate as we do in everyday activities. We also want
to work our muscles the way they FUNCTION in real-life – for example, our biceps would never
function in pure elbow flexion isolation in a normal activity...it will almost always function in
unison with shoulder extension (think pulling something toward you or starting a lawnmower).
Let’s take a look at each movement category in Complete Program Design and the menu
of available exercises we will have at our disposal during this program (you can of course add
any exercises that may not be on these lists but I feel like we have compiled a pretty extensive
menu list).
Explosive
This is more of a TYPE of movement vs. an actual movement pattern but it is an extremely
important category.
EVERYBODY needs to be addressing some sort of

explosive movement in every training session.
Why?? For several reasons- First, our explosive abilities are perhaps the first thing we start
to see decrease as we age. Second, explosive movements can help with our strength, balance,
and are also very metabolically challenging.
Here is the list of Explosive choices we will find in the workout cards for this program.
COMPLETE PROGRAM DESIGN THE MOVEMENT CATEGORIES | 23

Notice that the goal is triple or QUADRUPLE extension for the most part meaning we
are forcefully extending at our ankles, knees, hips, and even lower back via various moves,
loads, and using various tools:
Explosive

Clean/Snatch Pull
Hang Jump Shrug
Hang High Pull
Hang clean
Hang M. Clean
Hang Snatch
Hang M. Snatch
DB H. Snatch

Belt Band Jump Squat
Band Broad Jump
Band vertical /Split jump
Band Ice Skater Jump

Jump Squat Bar
Seated Box Jump
Split Jump/MB/Band
Iceskater MB/Band
MB Scoop/Thruster
KB High Pull (triple ext.)

USB Clean
USB Snatch
USB Rotational High Pull

KB Clean 1
KB Clean 2
KB snatch
KB 1/2 Snatch

Knee Dominant (Squat, Step,
Lunge patterns)
This is a large category since it includes so many variations of knee dominant movements. There
are also a lot of variations of squats, lunges etc. These movements all incorporate a knee-driven
“push” into the ground to extend the hip and the knee in unison.
Here is a List of Knee Dominant Exercises in our program- The * mean you can choose
your tool to load these movement (i.e., barbell, KB, Sandbag etc.)
Squat/Lunge/Step
Front/Back Squat
2KB Squat
Goblet Squat
USB Bearhug Squat
RFE Squat*
Side Squat*
Lunge*
Reverse Lunge*
Side Lunge*
Drop Lunge*
Step-up*
Lateral Step-up*
Hip Dominant
This category is dominated by “Hinging” movements – Think a movement like a KB swing where
the shins remain vertical while the torso creates an angle or lean. These moves are driven by
the glutes, hamstrings, and lower back. They can however, also involve Flexion of the knee in
unison with hip extension.
Here is a list of Hip Dominant exercises in our program:

Hinge/Hip
RDL*
1-leg RDL*
Slide RDL*
KB Swing
Stagger Swing
Skier Swing
Band Swing
Back Ext.
1-leg B.Ext
GHR
TRX SHELC
TRX SAW
Slide SHELC
Ball SHELC
Pushing
‘Pushing’ involves any vertical or horizontal upper body pushing movements. Think Bench press
and Shoulder press-type movements.
Here’s a list of Pushing moves in our program – Note that I prefer more unilateral moves in
general but especially with pushing exercises as the demands are much greater than traditional
bilateral ones:
Vertical Push Horizontal Push

Strict Press* Bench Press*
Push Press* 1-arm DB Bench
Push Jerk* Incline Bench *
DB 1/2 Bench
TRX handstand PU
Push-up Variations
TRX Push-up

Pulling
Pulling involves any upper body vertical and horizontal pulling movements – think chin-ups
and DB rows.
Here’s a list of our Pulling exercises:
Vertical Pull Horizontal Pull
Pull-up DB Unsupported Row

Chin-up DB Supported Row
Neutral PU TRX Row
Side to Side PU TRX Partner Row
Mixed grip PU TRX 1-arm Row
Cable Pulldown Cable Rows
Core
I probably don’t need to talk about how important this category is but I do need to talk about
how the core (hips to armpits) serves many functions and has many demands. These demands
and functions can fall into 2 categories Rotational / Anti-rotational and Pillar/ Anti-Extension
movements.
Let’s start with the Rotational movements – These are movements that require us to rotate
our body via a dynamic coordinated torso, hip, and rear foot rotation. It is IMPERATIVE that the
emphasis is placed on the mechanics of the internal rotation of the rear hip and rotation of the
rear foot to avoid over-stressing the lumbar spine during dynamic rotational exercise. For the
anti-rotational exericses, the emphasis is to overcome a load that is trying to rotate the body.
Here’s a list of Rotational/ Anti-Rotational exercises in our program:

Core/Rotation
Band Palloff Press
Landmine
MB Rotations
MB Cyclone Slams
1/2 TGU
TRX Pull-Push
TRX Soup Stir
TRX RIP Slap Shot
TRX Rip triple strike
TRX Rip Pitch Fork
Rip 1/2 kneel Chop
Rip 1/2 Kneel Lift
KB Windmill
When we think about the concept of creating a “Pillar” we should think of planking or
placing stress on our core that forces us NOT to extend our lower back. These can be static-style
holds or they can be much more dynamic.
Here’s a list of our Pillar / Anti-Extension exercises:
Core/Pillar
Plank
Side Plank (reach)
Ab Wheel
Slide Saw
Rolling Plank
TRX Saw
TRX Superman
TRX Falling Plank

CHAPTER 8
THE “OTHER” CATEGORY
THE
“OTHER”
CATEGORY
T
his is where a little bit of a wrench gets thrown into the mix. This isn’t exactly an
‘essential’ category but I highly recommend throwing some of these things into
your daily workouts. This category includes things like loaded carries and sled work.
Throwing in a few sets of one or both of these movement variations each session will only
serve to build a much stronger machine (yup, that’s YOU!).
The carries place a TON of core, strength, and balance demands while the sled work
included in the manual/videos can help address lots of lower body strength that we cannot
replicate in a weightroom (especially in the frontal plane of movement).
Here’s some of the ‘other’ exercises:
Other
Walking Carry Farmer

Walking Carry Double Rack
Walking Carry High-Low
Walking Carry Double OH
Sled lateral Slide

Sled carioca walk
Sled duck walk
Sled Explosive Pull
COMPLETE PROGRAM DESIGN THE “OTHER” CATEGORY | 30

Mobility
One of the BIG changes to my programs over the years has bee the inclusion of mobility INTO
the actual lifting program sequences. We have had GREAT results by plugging mobility into our
lifts in a superset or tri-set fashion. Here are some of our key mobility drills:
Mobility
Triangles
Bretzel
ASLR
Shinbox
S2S
Quadruped T-spine
TRX Upper Body Sequence
Pre-hab
‘Pre-habilitation’ moves help us address common problems and issues – in the case of this
program, we focus on the shoulder complex. It’s always a good idea to incorporate at least one
pre-hab move each session. This is a no-brainer especially if you have dealt with a previous
shoulder injury or participate in overhead style activities like throwing, swimming, volleyball,
and heavy lifting in general.
Here’s our short-and-sweet list of our go-to pre-hab moves:
Pre-hab
DB Cuban Press
TRX Alphabet
KB Armbar

Warm-up and ‘readying’ the
body for Training
I have included a couple of warm-up sequences in this program as I know some of you will want
a very thorough warm-up while others will want to activate our bodies and GO!
The basic warm-up sequence for us includes a simple foam rolling, TGU, KB Complex, a
mini-band activation sequence that does a great job. The addition of the ‘dynamic warmup’
will thoroughly warm the body up and is essential prior to any speed, agility, or running-style
conditioning etc.
Here’s a list of both warm-up sequences:
Warm-ups Dynamic Warm-up

Foam Roll Jog
TGU
Quick Skip
Mini Bands
KB Complex Open Door
Knee Hug
RDL walk
Leg Swing
side squat 180’s
Atlas Lunge
Spiderman Crawl
Carioca stepover

CHAPTER 9
the exercise library
EXERCISE
LIBRARY
DVD 1
Activation & Warm-Up Mobility

Foam Rolling Active Straight Leg Raise
KB Complex ASLR
Mini Band Activation Bretzel Mobility
Spiderman Crawl Bretzel
TGU Outdoors Quad T-Spine
TGU S2S
Shinbox
Dynamic Warm-Up Squat to Stand Mobility
180 Side Squats T Spine Rotation
A Skips Triangle Mobility Drill
Atlas Lunge Triangles
Closing the Door
Carioca Step-over Pre-Hab
Knee Hugs DB Cuban Press Outdoors
Leg Swings DB Cuban Press
Light Jog Exaggerated KB Armbar
Open Door TRX Alphabet
Single Leg RDL Walks TRX Mobility
DVD 2
Explosive Hang Jump Shrug

BB Jump Squat Hang Muscle Clean
Broad Jumps Hang Muscle Snatch
Clean Snatch Pull Ice Skater Jumps
DB Hang Snatch KB Clean
Hang Clean KB Half Snatch
Hang High Pull KB High Pull
COMPLETE PROGRAM DESIGN ORDER OF EXERCISE LIBRARY | 34

KB Snatch Goblet Squat
Sandbag Clean Lateral Step Ups
Sandbag Rotation High Pulls Rear Foot Elevated Sandbag
Sandbag Snatch Sandbag Bear Hug Squat
Seated Box Jump Sandbag Rotational Lunge
Split Jumps Side Lunge
Vertical Jumps Side Squat with Sandbag
Step Ups
Knee Dominant (Squat/Lunge)
Belt Band Squat
Drop Lunge
Front Squat
DVD 3
Core – Pillar Rip Slapshot

Ab Wheel Rip Triple Strike
Body Saws TRX Powell Press
Floor Cleaners TRX Pull Push
Planks TRX Rip Rotations
Side Planks TRX Rip Swings
TRX Body Saws
TRX Falling Hinge Hinge – Hip
TRX Superman 1-Leg RDL Slide
Glute Ham Raise
Core – Rotation KB Band Swing
Band Palloff Press KB Skier Swing
Grappler Pull Push KB Stagger Swing
Half Turkish Getup KB Swing
KB Windmill RDL
Med Ball Rotation Combo Single Leg Back Extension
Med Ball Rotational Cyclones Single Leg RDL
Med Ball Rotational Slams Slide Shelcs
Med Ball Rotations Straight Leg Back Extension
Rip Figure 8’s TRX Shelc Runner
Rip High Strike TRX Shelc
Rip Pitchfork

DVD 4
Horizontal Pull Horizontal Push

DB Supported Row Alt DB Bench Press
DB Unsupported Row Bench Press
TRX Single Arm Row DB Half Bench Press
(advanced) Plyometric Push Ups
TRX Single Arm Row Single Arm DB Bench Press
TRX Suspension Rows TRX Push Ups
Push Ups
DVD 5
Vertical Pull Vertical Push

Chin Ups Push Jerk
Mixed Grip Pull Ups Push Press
Neutral Grip Pull Ups Strict Shoulder Press
Pull Ups
Side-to-Side Pull Ups
DVD 6
Loaded Carries Sled Work

Double Overhead Carry Crossover Sled Drag
Double Rack Carry Carioca Sled Drag
Farmers Carry Lateral Sled Drag
Hi Low Carry Sled Duck Walk Pull
Single Arm Overhead Carry Sled Power Pull
Single Rack KB
Suitcase Carry
To View Data on DVD 7 :
On a Mac: On a PC:
1. Double Click the DVD Icon 1. Navigate to the Disc Drive
Or Right click Open Disc. 2. Right Click
You will see the contents in the 3. Click Explore DVD.
root of the disc. You will see the contents in the
root of the disc.

ACTIVATION & WARM-UP
Foam Rolling A Foam Rolling B
KB Complex A KB Complex B
COMPLETE PROGRAM DESIGN ACTIVATION & WARM-UP | 37

Mini Band Activation A Mini Band Activation B
TGU Outdoors A
Spiderman Crawl A
TGU Outdoors A TGU Outdoors B

TGU A TGU B

DYNAMIC WARM-UP
180 Side Squats A 180 Side Squats B
Skips A Skips B
COMPLETE PROGRAM DESIGN DYNAMIC WARM-UP | 40

Atlas Lunge A Atlas Lunge B
Closing the Door A Closing the Door B
Carioca Stepover A Carioca Stepover B

Knee Hug A Knee Hug B
Leg Swing A Leg Swing B
Light Jog Exaggerated A Light Jog Exaggerated B

Open Door A Open Door B
Single Leg RDL Walk A Single Leg RDL Walk B

Mobility
Active Straight Leg Raise A Active Straight Leg Raise B
ASLR A ASLR B
COMPLETE PROGRAM DESIGN MOBILITY | 44

Bretzel Mobility A Bretzel Mobility B
Bretzel A Bretzel B
Quadruped T-Spine A Quadruped T-Spine B

S2S A S2S B
Shinbox A Shinbox B
Squat to Stand Mobility A Squat to Stand Mobility B

T Spine Rotation A T Spine Rotation B
Triangle Mobility Drill A Triangle Mobility Drill B
Triangles A Triangles B
PRE-HAB
DB Cuban Press A DB Cuban Press B
KB Arm Bar A KB Arm Bar B
COMPLETE PROGRAM DESIGN PRE-HAB | 48

TRX Alphabet A TRX Alphabet B
COMPLETE PROGRAM DESIGN PRE-HAB | 49

Explosive
BB Jump Squat A BB Jump Squat B
Broad Jump A Broad Jump B
COMPLETE PROGRAM DESIGN EXPLOSIVE | 50

Clean Snatch Pull A Clean Snatch Pull B
DB Hang Snatch A DB Hang Snatch B
Hang Clean A Hang Clean B

Hang High Pull A Hang High Pull B
Hang Jump Shrug A Hang Jump Shrug B
Hang Muscle Clean A Hang Muscle Clean B

Hang Muscle Snatch A Hang Muscle Snatch B
Ice Skater Jump A Ice Skater Jump B
Kettle Bell Clean A Kettle Bell Clean B

Kettle Bell Half Snatch A Kettle Bell Half Snatch B
KB High Pull A KB High Pull B
Kettle Bell Snatch A Kettle Bell Snatch B

Sandbag Clean A Sandbag Clean B
Sandbag Rotation High Pull A Sandbag Rotation High Pull B
Sandbag Snatch A Sandbag Snatch B

Seated Box Jump A Seated Box Jump B
Split Jump A Split Jump B
Vertical Jump A Vertical Jump B

Knee dominant
Belt Band Squat A Belt Band Squat B
Drop Lunge A Drop Lunge B
COMPLETE PROGRAM DESIGN KNEE DOMINANT | 57

Front Squat A Front Squat B
Goblet Squat A Goblet Squat B
Lateral Step Ups A Lateral Step Ups B

Rear Foot Elevated Squat A Rear Foot Elevated Squat B
USB Bear Hug Squat A USB Bear Hug Squat B
Sandbag Rotational Lunge A Sandbag Rotational Lunge B

Side Lunge A Side Lunge B
Side Squat w/Sandbag A Side Squat w/Sandbag B
Step Ups A Step Ups B

CORE Pillar
Ab Wheel A Ab Wheel B
Body Saw A Body Saw B
COMPLETE PROGRAM DESIGN CORE PILLAR | 61

Floor Cleaners A Floor Cleaners B
Planks A Planks B
Side Planks A Side Planks B

TRX Body Saw A TRX Body Saw B
TRX Falling Hinge A TRX Falling Hinge B
TRX Superman A TRX Superman B

CORE rotational
Band Pallof Press A Band Pallof Press B
Grappler Pull Push A Grappler Pull Push B
COMPLETE PROGRAM DESIGN CORE ROTATIONAL | 64

Half Turkish Getup A Half Turkish Getup B
KB Windmill A KB Windmill B
MB Rotation Combo A MB Rotation Combo B

Med Ball Rotational Cyclones A Med Ball Rotational Cyclones B
Med Ball Rotational Slam A Med Ball Rotational Slam B
Med Ball Rotation A Med Ball Rotation B

Rip Figure 8s A Rip Figure 8s B
Rip High Strike A Rip High Strike B
Rip Pitchfork A Rip Pitchfork B

Rip Slapshot A Rip Slapshot B
TRX Palloff Press A TRX Palloff Press B
TRX Pull Push A TRX Pull Push B

TRX Rip Rotations A TRX Rip Rotations B
TRX Rip Swings A TRX Rip Swings B

HIP dominant
1-Leg RDL Slide A 1-Leg RDL Slide B
Glute Ham Raise A Glute Ham Raise B
COMPLETE PROGRAM DESIGN HIP DOMINANT | 70

Kettle Bell Band Swing A Kettle Bell Band Swing B
Kettle Bell Skier Swing A Kettle Bell Skier Swing B
Kettle Bell Stagger Swing A Kettle Bell Stagger Swing B

Kettle Bell Swing A Kettle Bell Swing B
RDL A RDL B
Single Leg Back Ext. A Single Leg Back Ext. B

Single Leg RDL A Single Leg RDL B
Slide SHELC A Single Leg RDL B
TRX SHELC Runner A TRX SHELC Runner B

TRX SHELC A TRX SHELC B

HORIZONTAL PULL
DB Supported Row A DB Supported Row B
DB Unsupported Row A DB Unsupported Row B
COMPLETE PROGRAM DESIGN HORIZONTAL PULL | 75

TRX Single Arm Row Adv. A TRX Single Arm Row Adv. B
TRX Single Arm Row A TRX Single Arm Row A
TRX Suspension Row A TRX Suspension Row B
COMPLETE PROGRAM DESIGN HORIZONTAL PULL | 76

HORIZONTAL PUSH
Alt DB Bench Press A Alt DB Bench Press B
Bench Press A Bench Press B
COMPLETE PROGRAM DESIGN HORIZONTAL PUSH | 77

DB Half Bench Press A DB Half Bench Press B
Plyometric Push Up A Plyometric Push Up B
Single Arm DB Bench Press A Single Arm DB Bench Press B

TRX Push Up A TRX Push Up B
Push Up A Push Up B

VERTICAL PULL
Chin Up A Chin Up B
Mixed Grip Pull Up A Mixed Grip Pull Up B
COMPLETE PROGRAM DESIGN VERTICAL PULL | 80

Neutral Grip Pull Up A Neutral Grip Pull Up B
Pull Up A Pull Up B
Side to Side Pull Up A Side to Side Pull Up B
COMPLETE PROGRAM DESIGN VERTICAL PULL | 81

VERTICAL PUSH
Push Jerk A Push Jerk B
Push Press A Push Press B
COMPLETE PROGRAM DESIGN VERTICAL PUSH | 82

Strict Shoulder Press A Strict Shoulder Press B
COMPLETE PROGRAM DESIGN VERTICAL PUSH | 83

Loaded carries
Double Overhead Carry A Double Overhead Carry B
Double Rack Carry A Double Rack Carry B
COMPLETE PROGRAM DESIGN LOADED CARRIES | 84

Farmers Carry A Farmers Carry B
Hi Low Carry A Hi Low Carry B
Single Arm Overhead Carry A Single Arm Overhead Carry B

Single Rack KB a Single Rack KB B
Suitcase Carry A Suitcase Carry B

sled work
Crossover Sled Drag A Crossover Sled Drag B
Carioka Sled Drag A Carioka Sled Drag B
COMPLETE PROGRAM DESIGN SLED WORK | 87

Lateral Sleg Drag A Lateral Sleg Drag B
Sled Duck Walk Pull A Sled Duck Walk Pull B
Sled Power Pull A Sled Power Pull B
COMPLETE PROGRAM DESIGN SLED WORK | 88

ABOUT
COACH DOS
Coach Robert dos Remedios has been involved

in strength and conditioning for over 27 years. After
completing his competitive football career at the University
of California, Berkeley in 1988, he began training athletes
on a full-time basis.
“Coach Dos” has a Master’s Degree in Kinesiology

from California State University, Northridge, has been a
Certified Strength and Conditioning Specialist (CSCS) with
the NSCA since 1990, and is one of only 100 “Master Strength
& Conditioning Coaches” (MSCC) in the world as recognized by CSCCa.
Coach Dos is a sought after international speaker on a variety of conditioning topics such
as Program Design, Cardio-Strength Training, Olympic Weightlifting applications, Sport-speed
development, Explosive training, and CHAOS™ Speed Training. Coach Dos served as Director of
Speed, Strength & Conditioning @ College of the Canyons in Santa Clarita, CA, a position he had
held from 1998-2015 where he created a program that is emulated all over the world.
Coach Dos is also the 2006 recipient of the National Strength and Conditioning Association‘s
prestigious Collegiate Strength and Conditioning Professional of the year for 2006. This award
is given to the top collegiate strength coach in the country (as voted on by his peers).
In addition to contributing to Men’s Health and Women’s Health magazine on a regular

basis, Coach Dos’ first book Men’s Health Power Training (Rodale Books) was released in July
2007 and become a world-wide best seller. His second book, Cardio Strength Training (Rodale
Books) is also a best-seller.
Coach Dos is also a Nike Elite Performance Coach and Consultant and currently consults
with gyms and college and professional teams all across the country.
COMPLETE PROGRAM DESIGN ABOUT COACH DOS | 89

testimonials
What do some of the best fit pros in the world have to
say about Robert dos Remedios or “COACH DOS” as
most know him –
“
Coach Dos is the very first person I look to for new exercise ideas for myself
and my clients, and I often use him as an expert source when I’m writing
about fitness for various publications, as well.
He is a veritable font of training wisdom, and is extremely generous with his time and
know-how. If you listen to Dos, you’ll never stop learning, you’ll get a hell of a lot stronger
and leaner, and you will never, ever be bored by your training regimen.
Jen Sinkler, Thrive as the Fittest
“
Coach Dos is one of the most creative and practical strength coaches I know.
Every time I talk with him I learn something new. Lucky to call him a friend
Ron McKeefery, Head Strength &

Conditioning Coach, Eastern Michigan University
“
Coach Dos is the best coach in the business bar none. This is not hyperbole,
there is no coach working with as many athletes on a daily basis as coach
Dos. Dos isn’t just “in the trenches,” he digs the trench, owns the trench, and
fills his trench with amazing training programs and coaching. His training
is to the point, his coaching is beyond effective, quite simply I cannot think of a coach
from whom I have learned more.
Wilson Fleming, Owner Force Fitness &

Performance, Olympic lifting expert
COMPLETE PROGRAM DESIGN TESTIMONIALS | 90

testimonials
“
It can be difficult in today’s fitness world to find reliable, innovative, and
work based upon decades of work. Coach Dos does just that! He brings
decades work with athletes to impressive progressions and programs so
that anyone can attain the incredible results his athletes have experienced.
Josh Henkin, CSCS, Creator DVRT Ultimate

Sandbag Training
“
Robert dos Remedios is one of top fitness experts on the planet. A true
leader in the field of strength and conditioning, He is one of Men’s Health’s
most trusted fitness advisors.
Adam Campbell, Fitness Director, Men’s Health
“
Robert Dos Remedios is one of the best hands-on, real world coaches that
I know. Dos works in the trenches at College of the Canyons every day.
Although he is an author and an internet entrepreneur he has real street
credibility based on twenty years of solid coaching.
Michael Boyle, World-renowned strength coach
“
Dos is an expert at what he does – not because he is a high-profile coach that
high level athletic talents seek out to help refine their already considerable
skills – but because he works with real people in the real world hundreds
of timed every single day.
With a proven track record, Coach Dos has more subjects come through his laboratory
(the weight room and field), giving him more real-world information than you can find
anywhere. Welcome to Dos’ World. Wait for the researchers to catch up…
Alwyn Cosgrove, Owner Results Fitness, World-

renowned conditioning expert

testimonials
“
Coach Dos is one of the most innovative, engaging educators in the field
today. As a presenter has a unique ability to connect with trainers & to
inspire them to take their programming & professionalism to a new level.
Geralyn Coopersmith, NIKE Director of

Performance
“
Coach Dos brings enthusiasm, motivation, discipline and results to his training
sessions and workshops. I am always psyched when I get to work or teach with
Dos because I know we are all in for a great time and practical knowledge.
Dos is relentless in staying on top of the latest information and programming
for his athletes and coaches.
Chris Frankel, TRX Head of Human Performance

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COMPLETE

CHAPTER 3. MOVEMENT RATHER THAN MUSCLE 8

CHAPTER 4. THE PLUG-AND-PLAY SYSTEM 11

CHAPTER 5. PERIODIZATION OR CYCLING 13

CHAPTER 6. IT’S UP TO YOU 17

CHAPTER 7. THE MOVEMENT CATEGORY 22

CHAPTER 8. THE “OTHER” CATEGORY 29

CHAPTER 9. EXERCISE LIBRARY 33

CHAPTER 10. BIOGRAPHY 89

CHAPTER 11. TESTIMONIALS 90

If I were to pick two things, that have made me

COMPLETE PROGRAM DESIGN FOREWORD | 2

COMPLETE PROGRAM DESIGN FOREWORD | 3

Good luck and DO WORK!

COMPLETE PROGRAM DESIGN FOREWORD | 4

The Philosophy and bedrock of all my training programs

COMPLETE PROGRAM DESIGN INTRODUCTION | 6

I always love to say “Program design is a Science but

COMPLETE PROGRAM DESIGN INTRODUCTION | 7

Depending on the program you choose to create,

COMPLETE PROGRAM DESIGN MOVEMENT RATHER THAN MUSCLES | 9

COMPLETE PROGRAM DESIGN MOVEMENT RATHER THAN MUSCLES | 10

COMPLETE PROGRAM DESIGN PLUG-AND-PLAY TRAINING SYSTEM | 12

He then asked me a questioned that would lead to

COMPLETE PROGRAM DESIGN PERIODIZATION OR CYCLING | 14

The success stories I have had from folks

WEEKS 4-6 4-3-2 3x8 3x5

WEEKS 7-9 3x5 3x10 3x8

WEEKS 10-12 4-3-2 3x5 5-4-3

COMPLETE PROGRAM DESIGN PERIODIZATION OR CYCLING | 15

WEEKS 4-6 3x5 3x8 10-8-6

WEEKS 7-9 3x5 3x10 12-10-8

WEEKS 10-12 3x5 3x8 10-8-6

WEEKS 4-6 3-2-1 3x8 5-4-3

WEEKS 7-9 4-3-2 3x10 3x5

COMPLETE PROGRAM DESIGN PERIODIZATION OR CYCLING | 16

Let’s looks at each in a little more detail...

Full-Body Training Sequence

COMPLETE PROGRAM DESIGN CHAPTER 4 | 18

Knee Dominant Hip Dominant

Vertical Push Vertical Pull

The goal in a Density session is to not only push your

COMPLETE PROGRAM DESIGN CHAPTER 4 | 19

The loading on these circuits is MUCH less than any

Here is how we would want to design a full body timed circuit –

COMPLETE PROGRAM DESIGN CHAPTER 4 | 20

COMPLETE PROGRAM DESIGN CHAPTER 4 | 21

EVERYBODY needs to be addressing some sort of

COMPLETE PROGRAM DESIGN THE MOVEMENT CATEGORIES | 23

KB High Pull (triple ext.)

COMPLETE PROGRAM DESIGN THE MOVEMENT CATEGORIES | 24

Here is a list of Hip Dominant exercises in our program:

COMPLETE PROGRAM DESIGN THE MOVEMENT CATEGORIES | 25

Vertical Push Horizontal Push

COMPLETE PROGRAM DESIGN THE MOVEMENT CATEGORIES | 26

Here’s a list of our Pulling exercises:

Vertical Pull Horizontal Pull

Pull-up DB Unsupported Row

Here’s a list of Rotational/ Anti-Rotational exercises in our program:

COMPLETE PROGRAM DESIGN FOREWORD | 2

COMPLETE PROGRAM DESIGN FOREWORD | 3

COMPLETE PROGRAM DESIGN FOREWORD | 4