Welcome to ROAM Method Curriculum.

I designed this course in an effort to educate, inspire and influence the public and personal trainers in safe, progressive exercise and programme design.

It is my experience in the last 10 years of that there are many weekend certification courses available that instruct you how to use a product, but none link all the modalities together with programme design skills, nor do they teach people how to coach for various learning styles of clients and job satisfaction.

The programmes are design to be taken in order:

1. Restore posture and core engagement, teach the body how to move with the life-movement patterns of squat, twist, bend, push, pull, lunge and gait. (Flexibility + stability = mobility, concurrently start endurance/cardio base.)
2. Develop functional strength and fitness conditioning/capacity. (Strength + Coordination = adaptability.)
3. Push towards peak performance and resilience. (Power + speed + agility = Specificity.)

I have taken a professional athlete, overweight/underfit clients and many of my general fitness clients through many iterations of the programme. Some exercises have to be modified, progress will have to be a different rates. Below are some guidelines of your personal progress:

• if you are returning to fitness progress gradually and adhere to the suggested schedule.
• If the programme has an exercise you can't quite progress to it means stick with the previous one until you develop the flexibility, stability and strength to progress. (Each rep is progress.)
• if you are an elite athlete for sure you can benefit from breaking out of your specialist movements into this general movement programmes.
• The more experienced you are and the better condition you are in then you may be able to master the exercises and programme faster, do so. Remember performance is excellent execution and uppermost for safety and playing under pressure.
• As we move into FASTT programmes you may have to improvise on the equipment used rather than skip an exercise, or lose a station in a busy gym. (ie use a TRX, resistance band instead of cables, Kettlebell instead of db's).

For those in the T.E.A.C.H mentorship the idea is that you do the programme in its entirety so:

• your body get the full experience and benefit from the specific adaptation to imposed demand
• you can demonstrate, inspire and empathise with your clients
• you can anticipate any practical adaptations and customisation you will have to make in your training environment.

Time to complete the Curriculum.

I could give you a test book answer but in reality everyone will programme as different speed. A beginner will do well to follow a slow and steady increase, while at elite athlete has built up a capacity and skill level to have a steeper and undulating progression. I suggest committing a year as the very minimum. Here are some guidelines:

1. Beginner starting at RED- "Alliance" 30 days, "Foundation" 12 weeks. "Swiss ball" 4 weeks, TRX 6 weeks, "BSX" 8 weeks, FTF 12 weeks, SMF 6 weeks, Resilience 6 weeks, "RSX" 8 weeks = 64 weeks.
2. Intermediate starting at Amber - "Alliance" 30 days + "Foundation" 6 weeks. "Swiss ball" 2 weeks, TRX 4 weeks, "BSX" 6 weeks, FTF 12 weeks, FAST Fit& Hiit 6 weeks, SMF 6 weeks, Resilience 6 weeks, "RSX" 6 weeks = 54 weeks.
3. Advanced starting at green "essential flexibility" throughout "Swiss ball" 2 weeks, TRX 4 weeks, "BSX" 6 weeks, FTF 12 weeks, SMF 6 weeks, Resilience 6 weeks, "RSX" 6 weeks + "Sports Specific" 12 weeks = 54 weeks.