Conditioning for Competition Breakdown

Strength & Conditioning isn't a guessing game - it's Science

Conditioning for Competition: a 6 -9 week strength program with measurable strength standards & goals

video and online

weekly in person

I run this program with women and men who compete for a living & for love of the sports they excel in.

Watch Intro

coach johann nutrition certification 4

We offer a BATTLE TESTED program

Conditioning for Competition and the Competitors’ Program (TCP) are battle tested strength programs based on my near 20 years of experience and nearly 40k hours training with fighters, inside training camps and amongst competitive people like you.

We boiled down the training into a few important factors. These factors stand out because of Coach Johann’s experience as a competitor, a coach and experienced student.

Here’s THREE REASONS WHY THIS IS DIFFERENT training, and will last you a lifetime. We’re based on:

  1. Periodization
  2. Continuous “Flows” and time under tension
  3. “BASE” Training

Program strength for yourself or your trainees and fighters based on Science

These are real competitors, like you, who I trained over the years with this program.

 

People who have goals to become stronger,

goals to achieve, goals to win trophies… all work hard than most.

 

I will stand behind all your achievements.

  • Video course yields 0.3 – 0.5 CEUS
coach johann nutrition certification 3

Strength & Conditioning isn't a guessing game - it's Science

Founder, Johann Francis is a 18 year pro and is/has:

coachjohannscsc professional coach

 

  • CSCS certified
  • and trainer certified since 2003
  • trained hundreds IN-PERSON
  • at nearly than 40,000 hours
  • a nutrition expert, (Bachelor’s in Sports nutrition)
  • performed as a lifelong athlete
  • coached every type of athlete and competitor
  • a proven strength method for change
  • an indie gym owner for more than thirteen years

Introducing the Conditioning for Competitors digital strength program

Our course curriculum helps coaches become professional coaches, athletes design their own competition ready programs in minutes, and bringing you closer to being measurable stronger win weeks. We use heart rate, time under tension, Coach Johann’s Strength Standards and BASE training for success.

Enough with Guesswork - Strength Programs are crafted by professionals, not Copied

I created this program based on my recent camp with boxers Mark Salgado and Chris Washington of California but have been developing it for a decade, as a skeleton for the ideal strength & conditioning program for anyone with high goals.

Coach has your back

We are a community of people whether you are part of the membership group or if are online support only – know you are minutes from getting answers to your questions from Johann himself anytime you feel stuck on your program.

help with eating

Day one, you are granted not just the dozens of cheatsheets inside the program but the 50+ pages of PDF’s regarding eating for sports and meal planning.

Macrocycle charts

Easy to visualize charts help you create the perfect macrocycle – 9 months of training – and keep your goals or that of your trainees in clear view. There is no guesswork in strength & conditioning. Just science.

trials for free

After purchasing Conditioning for Competition videos, you are given access to membership (Competitors’ Corner) and The Competitors’ Program for two cycles ($200 value) online to train and learn with others.

I am 56 years old and came to California from Australia 18 months ago having been to gyms all my adult life. I have been going to Johann since my arrival. I came with significant back and knee problems. Johann is brilliant. He has totally fixed both my knee and my back and I have found muscles I never knew I had. But much more than that, Johann is a really great bloke (with great taste in music). I would recommend him to anyone.

John Tramway

John Tramway

What I love most about Johann’s take on personal training is that it is so varied! What I find most difficult about working out is how quickly I get bored doing the same exercises. Johann is successful in targeting the same muscle groups doing so many different workouts you never get bored. Each session goes by so quickly and the results were awesome.

Gabriella Strange

Gabriella Strange

Johann is great personal trainer you will learn something new every time you workout with him he will help you reach your goals in know time so if your looking for a great personal trainer you should checkout Underdog Personal Training.

Clay Zachery

Clay Zachery

Two programs with lots of Benefit: Video and Memebership

Conditioning for Competition video

Purchase the video today, change your programs tomorrow.

Earn your Station

Really be able to call yourself a successful athlete or/and a professional coach for others and demand the most from endorsements while upping your pay scale and earning potential.

Earn your credits

Pass the quiz and test out in order to receive credit for your certification. Even if your organization is not on the list, receive credit via home study write-in.

Motivational tactics for Training

Success breed more success. Learn and hear about how my experiences with others can inspire you to stay motivated and inside the gym through to competition while beating burnout.

The Competitors' Program Live videos & membership

Level II - Competition Corner Membership

Competition Corner gives you full access to weekly online Competitiors' Program workouts and all Videos

  • Conditioning for Competition digital program, Competitors’ Program for 6 Weeks!
  • Access to all live videos, articles and courses
  • PDF’s, ebook (The Peoples’ Science), manuals, and weekly digital meetups & workouts with Johann
  • Apply below

I am 56 years old and came to California from Australia 18 months ago having been to gyms all my adult life. I have been going to Johann since my arrival. I came with significant back and knee problems. Johann is brilliant. He has totally fixed both my knee and my back and I have found muscles I never knew I had. But much more than that, Johann is a really great bloke (with great taste in music). I would recommend him to anyone.

John Tramway

John Tramway

The Competiors' Program Run-down

conditioning for competition gets you ready for success

The program is pending approved for ceu’s:

ACE FITNESS 0.3 CEU’s |

This Continuing Education is driven by interesting and challenging lecture, video, ebook (10/2021), real anecdotes and questions. Narrated by Johann Francis, CSCS, this course is guaranteed for 15-day money-back guarantee. You can retake the course quizzes once for $99 (Reg. $199).

this class explores methods you will use the day you finish.

We cover:

  • Energy Systems
  • Periodization models proposed by Leo Matveyev
  • BASE Energy Systems Training method – a fifteen year methodology
  • Goal setting assessment
  • In-gym testing methods
  • Heart Rate variables
  • Bodyweight and Kettlebell modality key points
  • Motivational insights for competition preparation.
  • Pyramid setting model
  • Aerobic threshold versus anaerobic threshold
  • Rate of perceived exertion
  • Training camp descriptions
  • 3 types of yearly training cycles
    • Macrocycles, microcycles and mesocycles differences
  • Power concerns
  • Program design: how to determine starting point for optimum strength, power, or endurance.
  • Helpful templates and handouts
  • MORE…

Learn about training cycles today by completing your own

 

Good Luck!

-Johann

  • Chart a macrocycle chart and fill in microcycles
  • Read a heart rate to determine rep/set count
  • Set perfect goals for training regimen
  • Figure your strength to weight ratio in various lifts
  • Motivate yourself and others with useful insights
  • Perform a pyramid set
  • Relate certain rep counts with matching intensities and goal outcomes
  • ALL LEVELS CAN DO THIS!
  • Fully customizable
  • Much more accessible in the Members’ Gallery, Courses & via Assignments

Section 1 – competitors and fighters’ training camp

  • Competitors are looking to complete an event
  • How we set goals
  • Intro to Coach Johann
  • Honest assessment of Strength and Conditioning: do we need it?
  • What’s training camp?
  • Break up a training season
  • Course overview

Section 2 – Goals

  • How and why to set goals
  • Assess needs
  • Standardized tests
  • Macrocycle goals and printouts
  • Insight into BASE training.
  • Increasing Volumes – what is training volume?
  • Pillars of BASE
  • Bodyweight Flows
  • Kettlebell Flows

Section 3 – Endurance

  • High reps, low rest
  • Examples of workout and exercises
  • 4+ minutes of work

Section 4 – strength

  • Medium reps, medium rest
  • Examples of workout and exercises
  • 1.5 minutes of work x 1.5 minutes of active movement
  • Power technique

Section 5 – burst

  • Low reps, high active rest, passive rest
  • Examples of workout and exercises
  • “30 x 90 x 60’s”
  • Power technique and mobility

Section 6 – unloading

  • High reps, medium rest
  • Examples of workout and exercises
  • “30 x 90 x 60” – athletic training and agility

SECTION 7 – Tapering

  • Week of competition means leveling off the work but maintaining performance
  • Tabata set-up

SECTION 8 – Prep for battle

  • Mindset Training
  • 9 tactics to improve the mood before competition
  • Staying positive and countering negativity
  • Cognitive thought pattern adjustment

 

Degree-level info from a professional who has been there before – not someone who is copying the textbook word-for-word and presenting info like it’s their own. Not from a doctor who does not workout or has not trained athletes before or worked with general populations of exercisers. Receive honest info you can trust!

I guarantee this program to yield.

I assure you, your trainees or/and your athletes to get stronger because the results are measurable within my program. We offer a unique and risk-averse means of training at a very high level while avoiding burnout and prolonging training cycles. Along the way, you get stronger. Remember, you are entitled to a refund if you are not yielding measurable results within 15 days of program use. 100%

I am 56 years old and came to California from Australia 18 months ago having been to gyms all my adult life. I have been going to Johann since my arrival. I came with significant back and knee problems. Johann is brilliant. He has totally fixed both my knee and my back and I have found muscles I never knew I had. But much more than that, Johann is a really great bloke (with great taste in music). I would recommend him to anyone.

John Tramway

John Tramway

What I love most about Johann’s take on personal training is that it is so varied! What I find most difficult about working out is how quickly I get bored doing the same exercises. Johann is successful in targeting the same muscle groups doing so many different workouts you never get bored. Each session goes by so quickly and the results were awesome.

Gabriella Strange

Gabriella Strange

Johann is great personal trainer you will learn something new every time you workout with him he will help you reach your goals in know time so if your looking for a great personal trainer you should checkout Underdog Personal Training.

Clay Zachery

Clay Zachery

As a fitness professional and multiple time npc competitor, I really love training with johann! He’s professional kind, and smart . Training with him was fun and very worthwhile. When we trained I enjoyed mostly the kettlebell moves we learned (which was intense) and got to work punch mitts too. consider him and Downtowns Underdog Personal Training if you want honesty and quality in your training and good kettlebell classes!

Danielle Dixon

Danielle Dixon

Well, thanks to Johann, I met my future husband and I came back to him once again to workout for my wedding and again, his tactics and creativity did not disappoint. I am always happy with the results I get from training with Johann and after my 2nd baby, I will definitely go back to him again.

Kim Singh

Kim Singh

I (trained with) Johann for almost three years. He (has) brought me to a level of strength and fitness I didn’t think possible in my 30’s. I started out as ‘skinny-fat’, with about 35 lbs of extra weight, and very little muscle underneath. Over time, I have lost the fat and added in 5-7lbs of muscle (the guy in the blue shirt doing a roundhouse in the photos is me) . My confidence levels have dramatically increased. Over the three years, we have added in more and more kickboxing, and do it for about 30% of every workout, excluding his Saturday kickboxing class, which is more like 95%. I couldn’t be happier with the training and guidance he has provided me. The high I get from each training day floats me through the workweek.

Cameron Hawk

Cameron Hawk

Preview this Course

Compete on your Terms

15-Day Money-Back Guarantee
This program includes
  • 3.5+ hours on-demand video
  • 10+ downloadable resource/PDF and video
  • Access on mobile and TV
  • Certificate of Completion
  • Access to a online Mesocycle Free (reg. $299)
  • Check-ins
  • Lifetime access
  • free ebook on Nutrition: The Peoples’ Science