Description
Book Synopsis Featuring 40 exercises, 127 workouts, and a full 15-week program, The Modern Art of High Intensity Training offers a visually stunning presentation of all things high intensity. Along with covering the five principles of high intensity training, its eye-catching illustrations convey the strength, power, and beauty of the movements.
Table of ContentsWhy 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
Quick, Energy!
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
The Warm-Up
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
Technical Foundation
Foundational Exercises
Clean and Jerk
Clean
Workout—Cleans
Jerk
Workout—Jerks
Workout—Clean and Jerks
Sandbag Clean
Workout—Sandbags
Tire Clean
Workout—Tire Cleans
Snatch
Workout—Snatches
Kettlebell Variations
Workout—Kettlebell Snatches
Workout—Kettlebell Cleans
Bent-Over Row
Workout—Bent-Over Rows
Basic Athletic Exercises
Squat
Different Types of Squats
Anatomy Reminders
How Far Should You Go Down in a Squat?
Squat Mythology
Range of Motion and Performance
Squat Technique
Workout—Squats
Front Squat
Workout—Front Squats
Overhead Squat
Workout—Overhead Squats
Thruster
Workout—Thrusters
One-Legged (Bulgarian Split) Squat
Workout—One-Legged Squats
Pistol Squat (Air Squat on One Leg)
Workout—Pistol Squats
Workout—Mixed Squats
Landmine Squat
Landmine Obliques
Workouts—Landmine Squats
Bench Press
Workout—Bench Presses
Bench Press With Dumbbells or Kettlebells
Workout—Bench Presses With Dumbbells or Kettlebells
Deadlift
Workout—Deadlifts
Kettlebell Swing
Workout—Kettlebell Swings
Arabesque
Workout—Arabesques
Straight-Leg Deadlift
Workout—Straight-Leg Deadlifts
Sumo Deadlift
Workout—Sumo Deadlifts
Lunge
Workout—Lunges
Bodyweight Exercises
Foundation for Pull-Ups
Workout—Pull-Ups
Archer Pull-Up
Workout—Archer Pull-Ups
Open-Hand (Clapping) Pull-Up
Workout—Clapping Pull-Ups
Workout—Pull-Ups
Rope Climbing
Workout—Ropes
Push-Up
Workout—Push-Ups
Renegades
Workout—Renegades
Burpee
Workout—Burpees
Clapping Push-Up
Workout—Clapping Push-Ups
Explosive Push-Up
Double Knee Tuck Push-Up
Aztec Push-Up
Superman Push-Up
Workout—Explosive Push-Ups
Battle Ropes
Workout—Battle Ropes
Dips
Workout—Dips
Core Exercises
V-Up
Workout—V-Ups
Toes to Bar
Workout—Toes to Bars
Turkish Get-Up
Workout—Turkish Get-Ups
Barbell Ab Rollout
Workout—Barbell Ab Rollouts
Running
Running Techniques
A Total-Body Approach to Running Mechanics
Parameters of Running
Mechanics of Stride Adaptation
Workout—Running
The 15-Week Modern Art Program
Phase 1—Fundamentals
Phase 2—Structural Development
Phase 3—Intensify
Phase 4—Optimize
