*NEW* TWP E-Books!
This article will cover: who are they for, what’s included, and how to get started:
What are E-Books?
E-books are my digital training programs in the form of PDF. Each TWP E-book offered has a different training focus — whether you’re looking to increase strength, develop your endurance/stamina engine, or learn/perfect a skill, E-Books have you covered.
They can range from 4-weeks all the way to 12-weeks long depending on the skill or system in focus. We’ll get into the details of each E-Book coming soon to TWP and which one is right for you!
E-Books: Coming soon!
Each E-Book has its own focus which can either stand alone as your sole training program or be added to your current routine. Typically each training session is written to take anywhere from 30-60 minutes to complete so it can either be used as accessory work following your usual class or training session or as its own training session.
The following E-Books are meant to be stand-alone programs, meaning they are the only program you are following for the duration of the cycle:
- 2024 Open Prep Guide (6 Weeks)
- Engine & Endurance Builder (8 Weeks)
- Strength & Power Program (6 Weeks)
- Bodybuilding/Hypertrophy Focus (8 Weeks)
- Olympic Weightlifting Cycle (8, 12, 16 Week options available)
The following E-Books are meant to be performed after your RAMP warm-up OR after your current training plans session, as an accessory WOD:
- Virtuosity in Gymnastics (Foundations 1, RECOMMENDED FOR ALL)
- Strict Pre-Requisite Gymnastics (Foundations 2, RECOMMENDED FOR ALL)
- Handstands to Handstand Walking (6 Weeks)
- Developing Strict Handstand Push-ups (6 Weeks)
- Developing Kipping Handstand Push-ups (6 Weeks)
- Strict & Kipping Toes to Bar (6 Weeks)
- Kipping Pull-ups to Bar Muscle-up (4 Weeks)
- Developing Butterfly Pull-ups (4 Weeks)
- Developing Ring Muscle-ups (4 Weeks)
- Strength & Mobility for Pistols (4 Weeks)
- AND MANY MORE TO COME!
Which Program is right for me?
Deciding where to start can be tough. When it comes to the stand-alone programs, it’s best to start with foundations then select 1-2 specific skills to focus on that is right for you.
Need help deciding which program is right for you?
* Do you typically have trouble holding your pace during WODs or fall off during longer workouts?
The Engine Builder might be best for you.
* Do you have a tough time staying consistent with your lifting technique when loads get heavier or do you want to excel at the strength event in your next competition?
The Strength or Olympics Weightlifting Block might be best for you.
* Or are you looking to put on some lean muscle or create a more balanced physique?
The Bodybuilding/Hypertrophy Focus plan might be best for you.
When it comes to my Accessory WOD style E-Books, I always encourage people start with the Foundations (1 & 2) before moving on to more advanced skills. My two Foundation programs are going to ensure you have the requisite strength, body shapes, and mobility to perform the more advanced skills to follow. I also have people routinely fall back on one or both of the foundation programs when a skill has stalled.
Once you’ve advanced through the Foundations then it’s selecting the skill you want to dedicate your accessory work towards for the next 4-6 weeks. All of my 4-6 week E-Books can be repeated multiple times to continue to progress and build more virtuosity with the skill.
What’s included in each E-Book?
Each E-Book is going to start by giving you an overview of the skill or energy system in focus and what to expect.
Every training day for the stand-alone E-Books will include: (1) RAMP warm-up & primer, (2) training block, and (3) a suggested cool down. Again, these E-Books are intended to be the only thing you’re doing/focusing on and therefore should have a full training session.
For the Skill-based style E-Books, they will all include: (1) training and (2) suggested cool down. As these E-Books are intended to be in addition to your current training so you should already be warm by the time you are doing them.
Some E-Books include intro-cycle testing and post-cycle testing for you to experience the results of your hard work. Depending on your training age, the amount of increased performance we can expect may differ. If you are fairly new to training (1-3 years), your increased performance will be greater than someone who is intermediate (3-5 years) and advanced (5-10 years).
Getting Started
You can find all of my available E-Books listed in the Shop on my website. Once purchased you should receive the PDF in your email and it’s ready to go!
Please reach out if you ever have any questions!
EMAIL: patrickfrank.coach@gmail.com or use the Contact Us page.
Also, after finishing an E-Book, please leave a review so others know how awesome they are!