Student Training Manual

version 2.5

Training at OMP

Here at Oakland’s Most Powerful, we have adopted the StrongFirst training methodology, which is often very different from many other styles of training you may have experienced. This is because we view strength as the #1 quality to develop for health and performance. Without achieving a baseline level of strength, we cannot effectively build endurance, power, speed, or mobility. Our classes and programs reflect this key idea.

We look at strength as a skill that needs practice to develop‒like any other skill!

In fact, we like the StrongFirst advice to delete the word “workout” from your vocabulary. A “workout” brings to mind, for most, an activity that leaves you (the student) a tired, sweaty mess on the floor. Getting tired and sweaty is quite easy to achieve. We want more than to just make you tired in our practice sessions. In fact, tired reps may give you unsafe habits‒and, at the very least, tired reps will often keep you from reaching your strength potential.

We want to build ourselves up with every session, adding “money to the bank”, instead of making repeated “withdrawals” and worrying how we will get through the rest of our week with our sore muscles and foggy minds. When following our training methodology strictly, we should feel ready to train almost daily and our strength/conditioning will improve steadily along the way. The best part is, we will still feel like we have enough energy to devote to the other things in our lives that matter (family, friends, work, recreation, etc.).

Consistency always beats intensity!

Showing up every day for practice will get us further towards our goals than going hard on Monday and feeling too tired/sore to come to practice for the rest of the week. Over a year’s time, the numbers don’t lie. Here is a concrete example: if we think about our long-term training, going “too hard” for one hour only once or twice per week will give us anywhere from 50-100 hours per year of training. Dialing it back enough to make sure we can come back tomorrow or the next day will lead to slightly less intensity but more consistency. If we practice 4x/week for that year (50 weeks), we end up with 200 hours of training! On top of that, all 200 hours are HIGH QUALITY, SKILLFUL, and EFFECTIVE. There are no weak, tired reps when we are well-rested. Which of these scenarios do you think will lead to “more gains”? We think the answer is clear.

Safety 101

• Get medical clearance.

  • Ask a doctor before starting any new exercise program

• Always be aware of your surroundings.

  • If you are at home, prepare a space in your home that is dedicated to training or that can be easily converted to your training space. The area must be clear of objects that you may trip over and wide enough that you could lay “like a starfish” on the floor. Be sure to invest in a mat or rubber flooring to protect your knees (or your floors). Avoid any slippery surfaces for training. 

• Train barefoot whenever possible. Shoes with a flat, thin sole with room for your toes to spread are also acceptable.

  • You have specialized sensory receptors in the bottoms of your feet which make you stronger and improve your balance/coordination. Traditional “athletic” shoes will get in the way of these receptors “doing their thing” and may reduce performance or even increase your risk of injury.

• Never contest for space with a kettlebell.

  • If you lose control of a KB, for example in the Turkish Get Up, guide it to fall harmlessly away from you. If the KB slips from your hands, move quickly out of the way. Do not attempt to “save” a rep that has gone wrong. “Fast feet are happy feet”. This is another reason why your space should be free of obstacles and the floor should be clear.

• Practice all safety measures at all times and “respect the weights”.

  • Respect every movement, even the easiest ones. The set is not over until the weight is safely parked. This is true whether you are using a barbell, kettlebell, or your body-weight. Always use perfect form when picking up and setting down weights. Things tend to go wrong only when you are not mindful and focused.

• Focus on QUALITY over QUANTITY.

  • Always complete each set under complete control. Never train to failure. When you are pushing through fatigue, you will sacrifice the quality of our movement first. Stop your set before high levels of fatigue set in and before a coach has a chance to call you out on your changing technique (see Stop Signs below).

• Mind the “Stop Signs!”

  • Stop a set at the first sign of any of the following‒and preferably before:

    • Rep speed slows down

    • Tempo drops (pauses between reps increases, if applicable)

    • Technique changes in any way

    • Rate of perceived exertion (RPE) exceeds 8/10 (1=easy, 10=all out)

    • You are gasping for air (for example, before your next set of swings)

  • Adjust your reps and rest periods to make sure that none of these Stop Signs happen, even on heavy days.

• Keep moving once your heart rate is high.

  • Once your heart rate is high or after a hard set, keep moving. Practice fast & loose, shadow box, use Indian Clubs or other light-weight tools, or simply pace around your training area. Stop only when your heart rate is halfway down to normal.

• Build up the training load gradually over time, using common sense and listening to your body.

  • This can refer to how much you do in class (weights, sets, reps) and even the mobility/flexibility requirements (the range of motion you are using). Do not force yourself into positions that you are not ready for. Allow your range of motion to develop gradually.

• There is no substitute for good judgment.

  • Instruction cannot cover all contingencies. “Only you know what you feel in your body.”

 Coaches’ Expectations

• Cultivate a growth mindset.

  • Bring your best effort to your practice.

  • You may have learned to do certain movements in a different way from other coaches in the past. Even if you feel you are proficient in a movement, try our cues to see how it changes your movement or feelings in the movement.

  • The coaches will always look for tips and cues to improve your practice, even if you are 99% nailing it! We are all still trying to master “the perfect swing” or “the perfect squat”. It is a life-long process.

• Pay attention to how you are feeling in class, mentally & physically.

  • If something feels off or is starting to cause pain, let a coach know ASAP so that we can help you adjust your technique or modify/swap out a movement.

• Stay moving throughout the day.

  • Take breaks from sitting, whether it be to stretch or walk around.

• If you have extra mobility homework, come to class prepared by doing it beforehand!

  • The joint mobility we use to start the class is minimal. Attend Mobility classes to learn what you need, or reach out to a coach via email/Discord to get homework.

• Register for classes.

  • We ask students to register for classes because it helps us understand general time slots and programming needs and trends to serve students better.

  • It is also a major way to stay up to date with the schedule as canceled classes will not be on the schedule to register for. If a class is canceled after you've already registered for it, you will automatically receive an email notification.

Open Gym

Important Logistics and Guidelines:

• Students MUST register for Open Gym through Acuity to secure their spot! This will help us make sure that we stay within safe number limits as more students take advantage of using the space.

• Login to your account to book your next Open Gym spot. You only need to register once to stay for the duration of the open gym time for now.

• If you know you’re unable to attend your booked Open Gym spot you MUST cancel your appointment so others have the opportunity to enjoy the space. You can cancel up to the last hour of Open Gym. There will be a $15 fee applied to registrations that were “No Show.”

• Please wipe down your own bells after you’re finished using them - sanitizing wipes are provided next to the outside bells.

• Jeremy is in charge. Please listen to Jeremy! He’s there to help and keep everyone safe.

• Ask Jeremy for help with the equipment if needed. If you're planning to use the barbell for deadlifting please bring your own shin guards or high socks for extra skin protection.

• Jeremy isn’t there to be a music DJ, music may or may not be in the background but let’s keep the focus on the lifts :). If you want to listen to your own tunes you’re welcome to bring in your headphones.

• Come ready to follow that day’s program on your own or follow your own practice - Jeremy will offer help with equipment etc. and please refer programming and technique questions/advice to Coach Luis, Coach Mel, or Coach Johnny. There's a difference between a spot check and a form check.

Class Schedule Updates

The coaches at OMP are working towards building a stronger and healthier fitness community by hosting more events in the Bay Area for people to learn from high-level strength professionals. We are also assisting at events like the StrongFirst SFG Kettlebell certifications. This means that there are more weekends that we are traveling, and we want to make sure that we are making the adjustments that meet everyone's needs.

Here's what you can expect from the coaches if/when there's a cancellation of any class/es - We will:

• Send out emails with schedule announcements/changes.

• Send out a message on the OMP Discord in the announcements channel.

• Update the schedule on Acuity of any canceled or added class.

• Class announcements during the LIVE Zoom classes. We typically start announcing several days ahead of the canceled or added class. These announcements are usually at the end of class, so you might miss information if you tend to leave early.

• Provide a qualified StrongFirst instructor in our trusted community to substitute for one of the OMP coaches.

• If we cannot provide a substitute, expect to see a pre-recording to the posted program on the training blog.

The first qualification we look for in coaches teaching the classes is a StrongFirst certification. If you are a verified purple belt or higher in the OMP ranking system and interested in substituting when the coaches are gone but don't have a StrongFirst certification, please email us at oaklandsmostpowerful@gmail.com.