Exercise Science & Personal Training: The Field Manual
Learn what a personal trainer knows, without a course or a certification.
- 88-page printable PDF
- 18 chapters
- 17 knowledge checks
- 5 ready-to-run programs
Price: $10+Pay what you want, from $10 (USD).
Buy on Gumroad (opens Gumroad in a new tab)Checkout and delivery are handled by Gumroad.
This is a dense, no-filler field manual on exercise science and coaching. Every chapter gives you the mechanism first, then the practical rule that follows from it, with the numbers, formulas and tables to apply it.
What's inside
- How muscle and the nervous system produce force
- Energy systems, biomechanics, and the physics of lifting
- Hypertrophy: volume, effort, rep ranges and lengthened training
- Strength and power: 1RM formulas, RPE/RIR, velocity-based training
- Program design: splits, progression, periodization and deloads
- Technique and cues for the squat, hinge, bench, press, row and pull-up
- Cardio: VO2max, heart-rate zones, HIIT, and whether cardio hurts gains
- Nutrition: BMR/TDEE formulas, protein, macros and hydration
- Fat loss, body composition and the U.S. Navy body-fat formula
- Supplements graded A–D, with doses
- Recovery, sleep, pain science, injuries and red flags
- Assessment, goal setting and behaviour change
- Special populations: beginners, older adults, women, pregnancy, youth
- 5 program templates: full body, upper/lower, push/pull/legs, fat loss, home
Built for studying
- A knowledge check with answers at the end of every chapter
- A quick-reference section: every formula, key number and myth on a few pages
- Charts and 50+ reference tables
- Sources for the research behind the claims
Format
- 88-page PDF, A4, designed for print
- Includes an ink-saver edition for home printers
- Reads well on a tablet or laptop
Who it is for
- You want to learn what a personal trainer knows, without a course or a certification.
- You want the mechanism first, then the practical rule, with the numbers, formulas and tables to apply it.
- You want to study the material: knowledge checks with answers and a quick-reference section of every formula and key number.
- You want ready-to-run programs: full body, upper/lower, push/pull/legs, fat loss and home.
Educational content only, not medical advice. Check with a doctor before starting a new training program if you have a health condition.
Frequently asked questions
What format is the book?
An 88-page PDF, A4, designed for print. It includes an ink-saver edition for home printers and reads well on a tablet or laptop.
What does it cover?
Exercise science and coaching in 18 chapters: muscle and the nervous system, energy systems and biomechanics, hypertrophy, strength and power, program design, technique, cardio, nutrition, fat loss, supplements, recovery, assessment and special populations, plus 5 program templates.
How do I study with it?
Every chapter ends with a knowledge check with answers, and a quick-reference section puts every formula, key number and myth on a few pages.
How do I buy it?
Select Buy on Gumroad. Checkout and delivery are handled by Gumroad.
Is this medical advice?
No. It is educational content only, not medical advice. Check with a doctor before starting a new training program if you have a health condition.
The Field Manual
Learn what a personal trainer knows, without a course or a certification.
Price: $10+Pay what you want, from $10 (USD).
Buy on Gumroad (opens Gumroad in a new tab)Checkout and delivery are handled by Gumroad.