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Spitfire Bodyweight Programme
Paul Gray
4.9
Based on 74 ratings
Paul Gray
The Spitfire programme will help you move better, improve your performance and build your strength. Whether you're training for athletic performance or to just improve your general health and mobility Spitfire is ideal.
Train without equipment using just using your own bodyweight to get a full body workout in only 30 minutes.
Mobility is a key indicator of general health and fitness yet it is ignored in most exercise systems.
Spitfire is different.
Read more
The Spitfire programme will help you move better, improve your performance and build your strength. Whether you're training for athletic performance or to just improve your general health and mobility Spitfire is ideal.
Train without equipment using just using your own bodyweight to get a full body workout in only 30 minutes.
Mobility is a key indicator of general health and fitness yet it is ignored in most exercise systems.
Spitfire is different.
Read more
The Spitfire programme will help you move better, improve your performance and build your strength. Whether you're training for athletic performance or to just improve your general health and mobility Spitfire is ideal.
Train without equipment using just using your own bodyweight to get a full body workout in only 30 minutes.
Mobility is a key indicator of general health and fitness yet it is ignored in most exercise systems.
Spitfire is different.
By building upon a core of sound movement practice Spitfire will build your strength, stability and flexibility to ensure that you can train effectively and without injury.
Spitfire is a workout that you can do anywhere. In the gym, at home, in a hotel or outdoors.
All you need is some floor space to move in and your own bodyweight.
It’s a system that you can, quite literally, take anywhere.
With as little as 2 sessions per week you will notice a huge difference in your movement patterns, you will increase your range of motion, you will burn calories, lose weight and build strength.
Whether as a complement to your existing training regime or as a complete exercise system Spitfire will revolutionize your training.
Register for this course and see more details by visiting:
OpenCourser.com/course/gtabls/spitfire
What's inside
Learning objectives
- Improve mobility
- Improve joint mobility, functional movement and motor skills
- Follow a high intensity workout safely and effectively
- Burn fat and improve muscle tone and strength
- Increase endurance, overall fitness and flexibility
- Improve mobility
- Improve joint mobility, functional movement and motor skills
- Follow a high intensity workout safely and effectively
- Burn fat and improve muscle tone and strength
- Increase endurance, overall fitness and flexibility
Syllabus
Spitfire Bodyweight Programme Curriculum
Meet Paul "Firepower" Gray, instructor of the course and your Coach through the Spitfire Bodyweight programme. This will introduce you to the course, the protocols and the principles behind the system.
Read more
Syllabus
Spitfire Bodyweight Programme Curriculum
Meet Paul "Firepower" Gray, instructor of the course and your Coach through the Spitfire Bodyweight programme. This will introduce you to the course, the protocols and the principles behind the system.
Read more
Essential mobility preparation exercises to prepare each joint and tendon attachment within the range of motion required for the workout, to complete it safely and effectively.
Lunge series:.
Level 1: Triangle Lunge
Level 2: Dragon Lunge
Level 3: Dragon Lunge with Rotation
Table series:
Level 1: Table Lift
Level 2: Table Swing
Level 3: Table Tuck
Frog series:
Level 1: Frog Press
Level 2: Frog Rocker
Level 3: Frog Crow
Turtle Series:
Level 1: Turtle From Floor
Level 2: Turtle Slide
Level 3: Turtle Lift
Sit Through Series
Level 1: Forward Sit Through Knee
Level 2: Forward Sit Through Extension
Level 3: Forward Sit Through Bridge
Tripod Series
Level 1: Tripod Propeller
Level 2: Tripod Propeller Swing
Level 3: Tripod Propeller Press
Level 1: Side Sit Through Knee
Level 2: Side Sit Through Extension
Level 3: Side Sit Through Jump
Hip Bridge Series
Level 1: Single Leg Hip Bridge
Level 2: Single Leg Hip Bridge with V Sit
Level 3: Single Leg Hip Bridge with V Sit & Spinal Rock
Full 10 minute follow along of all Level 1 exercises. Repeat 2 or 3 times as necessary for your workout.
Full 10 minute follow along of all Level 2 exercises. Repeat 2 or 3 times as necessary for your workout.
Full 10 minute follow along of all Level 3 exercises. Repeat 2 or 3 times as necessary for your workout.
Restore the balance in the body and decompress the tension. created through the workout. This is important to ensure that we don't inhibit the performance and reduce the likliehood of injury.
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Spitfire Bodyweight Programme.
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Career center
Learners who complete Spitfire Bodyweight Programme will develop knowledge and skills
that may be useful to these careers:
Mobility Specialist
Mobility Specialist
A Mobility Specialist focuses on enhancing an individual's range of motion, flexibility, and functional movement patterns to prevent injury and improve overall physical capacity. This course, the Spitfire Bodyweight Programme, is explicitly centered on improving mobility, making it highly relevant. You will gain practical knowledge in essential mobility preparation exercises and experience structured movement series designed to improve joint mobility, functional movement, and motor skills. The focus on building strength, stability, and flexibility to train effectively and without injury directly aligns with the core objectives of a Mobility Specialist, providing a strong foundation.
Personal Trainer
Personal Trainer
A Personal Trainer guides individuals in achieving their fitness goals, designing customized exercise programs and offering motivation and support. This course provides a robust framework for understanding and implementing bodyweight training, a versatile and effective modality. Your learning in improving mobility, flexibility, strength, and endurance through safe, high-intensity workouts will be invaluable. The emphasis on sound movement practice and injury prevention, foundational to the Spitfire Bodyweight Programme, directly translates to ensuring clients train effectively and achieve lasting results without setbacks. This course can help you build expertise in scalable workouts and functional movement.
Group Exercise Instructor
Group Exercise Instructor
A Group Exercise Instructor leads multiple participants through structured workout sessions, fostering an energetic and motivating environment. The Spitfire Bodyweight Programme offers an excellent system for designing and delivering full-body, equipment-free workouts that can be adapted for diverse fitness levels within a group setting. Your understanding of improving mobility, functional movement, strength, and endurance will enable you to create engaging and safe classes. The course’s emphasis on essential mobility preparation and injury prevention is crucial for leading groups effectively and ensuring all participants can follow high-intensity workouts safely.
Strength and Conditioning Coach
Strength and Conditioning Coach
A Strength and Conditioning Coach designs and implements comprehensive training programs to enhance athletic performance, prevent injuries, and improve physical readiness. The principles taught in the Spitfire Bodyweight Programme, particularly concerning building strength, increasing endurance, and improving functional movement and stability, are highly transferable to this role. The course’s detailed progression through various bodyweight series and its focus on safely following high-intensity workouts will help you understand how to develop robust training protocols for athletes. An emphasis on mobility and injury prevention is crucial for long-term athletic development.
Sports Performance Coach
Sports Performance Coach
A Sports Performance Coach works to optimize an athlete's physical capabilities, enhancing strength, speed, endurance, and agility specific to their sport. The Spitfire Bodyweight Programme is highly relevant as it focuses on improving mobility, building strength, increasing endurance, and refining overall performance through sound movement practice. The emphasis on safety, effective high-intensity workouts, and injury prevention is paramount for athletic development. This course can help you apply scalable bodyweight training methods to enhance an athlete's functional movement and prepare them for the demands of competition.
Exercise Program Developer
Exercise Program Developer
An Exercise Program Developer designs structured workout plans and comprehensive fitness systems for diverse populations or specific goals. The Spitfire Bodyweight Programme provides a practical example of a well-structured, progressive exercise system focusing on key fitness components. This course may be useful by showcasing how to build upon sound movement practice, incorporate essential mobility preparation, and develop varied exercise series (Lunge, Table, Frog, etc.) with increasing levels of difficulty. Understanding these design principles, from high-intensity workouts to restoration, can inform your approach to creating effective and safe programs.
Wellness Coach
Wellness Coach
A Wellness Coach empowers clients to make sustainable lifestyle changes that enhance their overall health and well-being. This course deepens your understanding of physical activity as a core component of holistic health. The Spitfire Bodyweight Programme’s focus on improving mobility, flexibility, strength, and endurance, alongside its emphasis on general health and injury-free training, aligns perfectly with the goals of a Wellness Coach. The ability to advocate for accessible, effective bodyweight workouts that improve movement patterns and overall fitness can become a cornerstone of your guidance for clients seeking to enhance their vitality anywhere.
Health Coach
Health Coach
A Health Coach works collaboratively with clients to set and achieve health-related goals, often involving diet, exercise, and lifestyle changes. The Spitfire Bodyweight Programme, with its emphasis on improving general health, mobility, muscle tone, and strength through accessible exercise, may be useful in guiding clients toward greater physical well-being. Understanding how to improve movement patterns, burn calories, and build endurance without equipment means you may be able to advise clients on adopting effective, flexible fitness routines that are easy to integrate into their daily lives, supporting their overall health journey.
Pilates Instructor
Pilates Instructor
A Pilates Instructor guides individuals and groups through exercises designed to strengthen the core, improve flexibility, and enhance body awareness. The Spitfire Bodyweight Programme, with its focus on functional movement, stability, and developing strength through specific bodyweight series, may be useful for understanding core movement principles. The course’s structured approach to improving joint mobility, body tone, and controlled movement aligns with the precision and intentionality central to Pilates. The emphasis on training effectively and without injury, combined with restoration exercises, reinforces a holistic approach to physical conditioning.
Yoga Instructor
Yoga Instructor
A Yoga Instructor guides students through sequences of poses and breathing techniques, promoting physical strength, flexibility, and mental well-being. The Spitfire Bodyweight Programme's strong emphasis on improving flexibility, mobility, and body control through a structured series of movements may be useful for an aspiring Yoga Instructor. The course's focus on essential mobility preparation exercises and the systematic progression through levels can deepen your understanding of movement patterns and body mechanics, which are crucial for teaching safe and effective yoga classes. It also highlights the importance of restoring balance and decompressing tension.
Physical Therapy Assistant
Physical Therapy Assistant
A Physical Therapy Assistant helps patients recover from injuries and illnesses under the direction of a physical therapist, guiding them through therapeutic exercises. This course's foundational principles in improving joint mobility, functional movement, motor skills, and building strength while preventing injury may be useful in supporting patients through their recovery journey. It generally requires specific licensure and advanced education. The Spitfire Bodyweight Programme's detailed essential mobility preparation exercises and structured movement series offer practical insights into the mechanics of safe and effective movement.
Kinesiologist
Kinesiologist
A Kinesiologist studies human movement and its impact on health, performance, and injury, often working in clinical, sport, or research settings. This course, with its detailed series of bodyweight movements aimed at improving mobility, strength, and stability, may be useful in developing a practical understanding of functional movement patterns and motor skills. The Spitfire Bodyweight Programme's emphasis on sound movement practice, essential mobility preparation, and injury prevention provides a real-world application of biomechanical principles. A master's degree or doctoral degree is typically required for most Kinesiologist positions.
Corporate Wellness Coordinator
Corporate Wellness Coordinator
A Corporate Wellness Coordinator plans and implements health and wellness initiatives within a workplace environment, promoting employee well-being and productivity. The Spitfire Bodyweight Programme may be useful in this role due to its focus on general health, improving mobility, and offering full-body workouts that require no equipment and can be done anywhere. This makes it an ideal system for promoting accessible fitness options for busy professionals. Understanding how to encourage movement, increase endurance, and build strength through convenient methods can help you design attractive and effective wellness programs for employees.
Adapted Physical Education Specialist
Adapted Physical Education Specialist
An Adapted Physical Education Specialist designs and implements physical education programs tailored for individuals with diverse physical, cognitive, or emotional needs. This course provides foundational principles in improving functional movement, joint mobility, and ensuring safe exercise practices, which may be useful for understanding how to adapt physical activities. A master's degree or specialized certification is typically required for this role. The Spitfire Bodyweight Programme's systematic approach to building strength, stability, and flexibility through various movement series can inform strategies for modifying exercises to suit individual capabilities and promote inclusive physical activity.
Recreation Specialist
Recreation Specialist
A Recreation Specialist plans and directs recreational activities and programs for various groups, often in community centers, parks, or resorts. The Spitfire Bodyweight Programme may be useful in this role, as its focus on full-body workouts, improving general health, mobility, and endurance through accessible bodyweight exercises can inform the design of engaging and safe physical recreation programs. The 'train anywhere' aspect and the efficiency of 30-minute workouts make the principles highly adaptable for diverse recreational settings, encouraging participants to improve movement patterns and build strength without needing specialized equipment.
For more career information including salaries, visit:
OpenCourser.com/course/gtabls/spitfire
Reading list
We've selected 24 books
that we think will supplement your
learning. Use these to
develop background knowledge, enrich your coursework, and gain a
deeper understanding of the topics covered in
Spitfire Bodyweight Programme.
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Serves as a foundational text for the 'train anywhere' philosophy central to the Spitfire Bodyweight Programme. It offers a vast library of equipment-free exercises that directly complement the course's focus on using one's own bodyweight for strength and endurance. It is particularly valuable as a current reference for learners who want to expand their workout variety beyond the course's specific series.
Published in 2021, this book aligns with the course's emphasis on short, high-intensity, equipment-free sessions. It offers a similar structure to the course's 10-minute follow-along videos, making it a perfect supplementary tool for busy learners. It reinforces the 'train anywhere' principle with updated protocols and scientific backing.
This definitive reference tool for the mobility and joint preparation components of the Spitfire syllabus. It provides deep technical background on human mechanics, helping students understand the 'why' behind the course's mobility drills. While highly detailed, it is an essential companion for anyone looking to ensure they are training effectively and without injury as the course promises.
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Focuses on the importance of floor-based movement and mobility, making it a direct match for the Spitfire syllabus. It provides prerequisite knowledge on how to sit and move naturally to restore balance in the body. It is highly recommended for learners who are primarily interested in the 'improve joint mobility' learning objective.
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Published within the last five years, this book aligns perfectly with the Spitfire goal of building a core of sound movement practice to avoid injury. It provides the prerequisite knowledge regarding connective tissue health that is often overlooked in standard fitness programs. It is particularly valuable as additional reading for learners who are taking the course specifically for joint health and longevity.
Highly popular and reputable guide that covers the progression-based training seen in the Spitfire Level 1-3 series. It is an excellent practical reference for mastering movements like the 'Table Lift' or 'Tripod' through incremental steps. It is particularly helpful for providing the necessary background for beginners who may find the course moves quickly.
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Since the Spitfire course emphasizes mobility as a 'key indicator of general health,' this book provides essential context for why such training is necessary for modern office workers. It offers practical strategies to supplement the 30-minute workouts with better daily movement habits. It highly relevant reference tool for the course's target audience of health-conscious individuals.
Adds significant depth to the course by providing anatomical illustrations of which muscles are being worked during bodyweight movements. It is useful for students who want to visualize the 'muscle tone' aspect of the course's learning objectives. It functions well as both a textbook for understanding biomechanics and a practical guide for exercise selection.
Is highly relevant to the course's 'Essential mobility preparation exercises' and 'Lunge series.' It provides a wide range of dynamic movements that prepare the joints and tendons for high-intensity work. It is an excellent reference tool for learners who want to customize their own warm-up routines based on the Spitfire principles.
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The Kavadlo brothers are renowned authorities in the calisthenics field, and this book mirrors the course's focus on building strength without equipment. It provides a structured 16-week plan that can replace or extend the Spitfire programme for long-term progress. It is particularly useful for learners who need clear, visual progressions for bodyweight skills.
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This recent publication focuses on functional movement and mobility in daily life, mirroring the 'general health and mobility' goals of the Spitfire programme. It provides helpful background on how to maintain the benefits of the 30-minute workout throughout the rest of the day. The author's reputation in the movement community makes thhighly authoritative supplement.
Published in 2021, this book uses modern research to explain the principles of strength and muscle tone. It great supplementary resource for the course's goal of 'burning fat and improving muscle tone.' The clear graphics and authoritative tone make it an excellent textbook for students who want a more scientific approach to their training.
This 2021 publication is an excellent current reference for the 'functional movement' aspect of the course. It explains how multi-joint movements like the 'Lunge series' and 'Sit Throughs' translate to real-world athletic performance. It useful tool for students who want to understand the science of 'burning fat' while building 'functional strength.'
Commonly used as a textbook by serious calisthenics practitioners, this book provides an academic-level deep dive into bodyweight programming. It is more valuable as a comprehensive reference for those who wish to master the higher-level progressions (Level 3) mentioned in the syllabus. It adds incredible breadth to the course by explaining the physics and physiology of bodyweight training.
Useful reference tool for the 'decompress the tension' and 'restore the balance' sections of the Spitfire syllabus. It provides detailed anatomical views of every stretch, ensuring students are performing their post-workout recovery safely. It adds breadth to the course by covering injury rehabilitation techniques for common joint issues.
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Focuses on the neurological side of flexibility, which perfect supplement to the course's 'restore the balance' and 'decompress tension' sections. It provides unique techniques for increasing range of motion that complement the Spitfire drills. It highly reputable resource for those who feel 'stuck' in their mobility progress.
Explores the 'primal' movement patterns that underly the Spitfire 'Frog' and 'Turtle' series. It provides a philosophical and practical framework for functional movement that adds significant breadth to the course's curriculum. It valuable reference for students interested in the 'athletic performance' and 'motor skills' learning objectives.
This highly popular book is famous for its '10 steps' to mastering bodyweight movements, which complements the Level 1-3 progression system in Spitfire. It provides excellent background on the history and efficacy of bodyweight training. It valuable additional reading for those who want a more 'hardcore' or traditional calisthenics perspective.
As a seminal text in the field of functional movement, this book provides the academic foundation for the 'movement patterns' discussed in the course. It is more valuable as additional reading for those pursuing professional development in fitness or physical therapy. It offers the professional-grade tools needed to assess the mobility improvements promised by the Spitfire programme.
Save
Written by a legendary figure in the strength world, this book focuses on the 'motor skills' and 'strength' objectives of the course. It teaches the 'greasing the groove' method, which great supplementary technique for learners who want to improve their Spitfire performance. It provides high-authority background on the neurological aspects of strength.
This classic text provides the scientific prerequisite knowledge for the 'flexibility' and 'range of motion' goals of the Spitfire programme. It more technical reference than the course itself, making it ideal for students who want to achieve advanced mobility (like splits). It adds significant depth to the 'Essential mobility preparation' section of the syllabus.
While not a workout book, this recent bestseller provides critical background on 'increasing endurance' and 'overall fitness' through proper breathing. It is highly valuable as additional reading to enhance the high-intensity portions of the Spitfire workout. Understanding the mechanics of breath can significantly improve a student's performance during the Level 3 follow-along sessions.
This world-renowned reference tool for understanding muscle function. Although it includes weightlifting, its detailed anatomical drawings are incredibly helpful for visualizing the body's mechanics during the 'Lunge' and 'Hip Bridge' series. It is frequently used as a textbook in sports science and provides a high level of authority to the learner's study.
Provides an alternative scientific perspective on high-intensity training and 'burning calories' efficiently. It is useful as additional reading for those interested in the 'intensity' aspect of the Spitfire 30-minute system. It challenges traditional views on endurance, providing a broad intellectual context for the course's protocols.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/gtabls/spitfire
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