6 October 2023


The ultimate tool to help you build programs with videos with ease while keeping the benefits and freedom of MS Excel.

Have you ever wanted to prescribe an exercise and couldn’t remember the name? Or wanted to send an athlete a video of an exercise for them to remember how it looked? Or have you been prescribing specific exercises for a while, only to forget about them a few months later? Most templates are made of the squat, hinge, push, pull, and carry categories, and you often have to think about which exercise to use and which variation to include. ExLib solves all these issues at once.

ExLib is an exercise library excel tool that includes an overview of strength movements and grinding and ballistic movements. Exercises are divided into Lower Body, Upper Body, Trunk & Core, Jump, Speed, Mobility & Stretch tabs. Each tab includes a detailed overview of the exercises and their variations, as well as a quick overview table for easy reference. ExLib also includes common abbreviations used in strength and conditioning terminology to help users communicate more efficiently. With over 1350 exercises neatly organized in an excel table, ExLib will save you many hours in your training planning.


Get the ExLib here >>.

Let’s have a more detailed look at each tab!


Under the strength movements (lower, upper, core & trunk) tabs you can find:

  1. Strength movement type (grinding, ballistic)
  2. Equipment used (barbell, dumbbell, landmine, etc.)
  3. Video link to YouTube
  4. Pattern (squat, hinge, accessory, Olympic)
  5. Movement (squat, split squat, lunge, step, etc.)
  6. Contraction type focus (dynamic=concentric, isometric, eccentric)
  7. Body part (upper, lower, trunk/core)

We have also included common abbreviations used in strength and conditioning terminology to help you and your athletes communicate more efficiently. A quick overview table in both the lower and upper body strength tab provides a quick reminder of the equipment, limbs, movements, types, muscle shortening types, and options you can use. All of this can be modified to suit your needs.

Similar information is provided for Trunk & Core exercises.


Under the jump tab, we have included all the jump (and land) types of exercises that are most used in strength and conditioning. The exercises are divided into categories such as:

  1. Type (jump, land, low reactiveness, high reactiveness, bound, hop, and continuous)
  2. Video link to YT
  3. Orientation (vertical, horizontal, lateral)

On the right, we have a similar overview table as with the strength training tabs, which provides an overview of different jumping (and throwing) exercises, including the limbs used, direction, pre-movement, position, focus, rep type, dominant muscle contraction, contact, hand position, box height and hurdle height.


Speed includes linear and COD types of movements. Linear exercises increase in intensity from warm-up and acceleration to maximal speed. Similarly, COD movements progress from warm-up to technical to maximal COD.

Mobility & Stretch

Under this tab, you can find exercises that include animal movements, dynamic mobility, stretching, and self-massage variations.


Here you can find exercises that include different conditioning variations using different equipment such as sleds, treadmills, bikes, rowers, ropes, medicine balls, kettlebells and more.


The final tab includes the testing of different physical abilities. This tab will continue to expand as more videos are created. Currently, it includes testing protocols for strength, power, jumping, speed, COD, and energy systems.

Wrap Up

The current version of the ExLib includes over 550 lower body exercise videos, 290 upper body videos, 135 trunk & core videos, 240 jump videos, 100 speed videos, and 70 mobility & stretch videos. In total, there are over 1350 exercises with equipment, classification, body part, and movement neatly organized in an excel table. Since creating the ExLib in its original version back in 2018, I have already saved myself many hours writing training plans. I firmly believe that this product will save you many hours in your training planning that you can use elsewhere.

Get the ExLib here >>.

Features Video


How to Create a Program With ExLib?

19 November 2020

How to train for tennis performance?

Over a series of reviews, I will try to dig dip and provide you with practical takeaways in terms of physiology and the demands of a certain sport. First up is tennis. We will have a look over elite-level male and female tennis as well as how demands change when we analyze lower levels of play. Tennis is a sport based on unpredictability. The unpredictability of point length, shot selection, strategy, match duration, weather, and the opponent all influence the complex physiological aspects of tennis play.

30 July 2020

I must confess I was just recently converted into using isometric protocols first for my training sessions and later for athletes. I do know ISOs exist from a stone age but I was somehow reluctant to use them as I didn’t want to look like Charles Atlas from the early 20th century.

Must admit I used to think ISO’s don’t have a place in this modern time! How wrong was I. Ronnie Coleman would say: “Yeah baby”.

27 June 2020

New idea for measurement, the logic behind, and the improvement of ”Standard model” written by Nimphius et al (2016)

*Originally written for blog – Is a COD Deficit Really a Deficit?

Before going down the rabbit hole I highly recommend you reading the article from Sophia Nimphius and her colleagues (2016): Change of direction deficit: A more isolated measure of change of direction performance than total 505 time. It represents a base of my idea written below. Further down I named their model a “Standard model”. IMPORTANT NOTE: If you are not interested in a construct and details, just skip to the “Simple instructions and equation” part.

8 April 2020

There are plenty of tips out there on how to plan and progress your training sessions. Based on different variables and theories.

If I can be a bit sarcastic, then majority of them is based on what the coaches/athletes are seining it on a YouTube (Facebook and Instagram too). I named this “YouTube periodisation”. Don’t lough, this is real deal and I am sure this is most used periodisation scheme these days. All the other ways of planning are way behind this one. Who cares for block, linear, undulating, conjugate, top to bottom approach, whatever named periodisation if he/she can easily access YouTube from anywhere on the world and just watch new exercise and add it to our plan.

19 February 2020

Escalating Density Training (EDT): How to test, perform and analyze your training 

Recently I posted about my training on social media and I got a few questions about it. So here it is in more detail.

I am known as a numbers coach and trying to be based on science. But I admit, I rose up through “bro-science” and I don’t think that is all that bad. Let me explain “bro-science”: somebody is performing one type of athletic training, let’s just say lifting in a gym, and he is doing a workout that is known just to him. At, the end of some period, he got some positive results out of it (No shit, it happens) and he claims that this is THE workout, and he is the special one among all the others.

29 March 2019

Interval Training Calculator (ITC): What is it and how to use it?

How to differentiate between the same intervals but on different surfaces

We coaches test our athletes and on those values we’re planning their training scheme for a micro, macro, or whatever cycle. We have one plan and we’re happy with it. We’re hoping that is enough!

My opinion from the real world is that is not near enough.