Modern Art of High Intensity Training PDF, The
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A book on high intensity training should deliver an impact equal to the training itself. Lucky for you, this one does.
The Modern Art of High Intensity Training is sport and strength, movement and passion. It is a guide like no other. From the stunning artwork to the 127 workouts, it’s designed to be a difference maker. Whether you use this resource as a supplement to an existing training program, or replace a program that has become tired and stale, you’ll view and use this book time and time again.
See high intensity training in an entirely new light. You’ll find 40 exercises, each detailed and depicted with art, photos, and modifications; 127 workouts and circuits to mix things up; warm-up, safety, and injury prevention recommendations; and—if you’re up to the challenge—an original 15-week program.
The Modern Art of High Intensity Training has everything you need and want in a workout program. Change, variety, inspiration, motivation, challenge, and results—it’s rendered and written and delivered to you on every page. So now is the time. Make an impact.
Why You Need a Program to Be Successful
Using Training Fundamentals as a Starting Point
Principle 1: Progression
Principle 2: Continuity
Principle 3: Variety
Principle 4: Nonlinearity
Principle 5: Load and Recovery
What You Should Know About Physiology
The Energy Continuum
Lactate Is at the Heart of Energy Production
What About Recovery?
Adjusting the Intensity
Using Time Under Tension to Adjust the Load
Things That Interfere With Training
Rule 1: Prioritize the Work
Rule 2: Work Out in the Right Order
Rule 3: Avoid Bad Combinations
Combinations That Work
How to Use This Book
Basic Warm-Up Reminders
How to Plan a Warm-Up
Principles to Keep in Mind
Essential Parts of the Warm-Up
(1) General Warm-Up
(2) Auxiliary Warm-Up
(3) Specific Warm-Up
Specific High Intensity Training Routines
Clean and Jerk
Workout—Clean and Jerks
Basic Athletic Exercises
Different Types of Squats
How Far Should You Go Down in a Squat?
Range of Motion and Performance
One-Legged (Bulgarian Split) Squat
Pistol Squat (Air Squat on One Leg)
Bench Press With Dumbbells or Kettlebells
Workout—Bench Presses With Dumbbells or Kettlebells
Foundation for Pull-Ups
Open-Hand (Clapping) Pull-Up
Double Knee Tuck Push-Up
Toes to Bar
Workout—Toes to Bars
Barbell Ab Rollout
Workout—Barbell Ab Rollouts
A Total-Body Approach to Running Mechanics
Parameters of Running
Mechanics of Stride Adaptation
The 15-Week Modern Art Program
Phase 2—Structural Development