Chapter 1: Basic Structure For a Workout
1

Introduction
Chapter 2: Optimal Off Season Speed & Conditioning Guidelines for Lifting & Running
Lesson 2:
Optimizing The Workout
Chapter 3: The Goat Performance Drill
3

The Drill
4

What Made Me Think Of This Drill
5

Adding Complexity To The Goat Drill
Chapter 4: Performance Patterning
6

Benefits Of Performance Patterning
Chapter 5: Training Zones- When to use Performance Patterning
7

Cycling Perfromance Pattern
Chapter 6: Functional Transfer Complexes
8

Combining Exercises To Get Faster Results
Chapter 7: Conditioning
9

Conditioning
10

Discussion with Cal Dietz