More than 750 color photos will show you how to perform hundreds of exercises designed to specifically target each area of your body. You'll also learn:Nutrition and safe weight-cutting tipsInformation on dealing with injuriesAdvice on the warrior mind and mental gameThe ultimate 8-week warrior workout planWhether you are a fighter or just want to look like one, Training for Warriors is a proven, comprehensive system to get you fit for whatever battle life throws at you.

    Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before.The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach and yoga instructor Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools.Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective.Recovery is critical to performance gains. The Athlete’s Guide to Recovery offers recovery plans that target various training and race distances, in events from short distance bike races to ultramarathons, as well as examining recovery between seasons.This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability.

    Bompa revolutionized western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. Today, periodization is the basis of every serious athlete's training.Periodization is a scientifically based method for structuring short- and long-term training plans. Grounded in current research on exercise physiology, athletic psychology, and training methodology, periodization varies the intensity and volume of training to optimize the body's ability to recover and rebuild. This results in better performance and less risk of injury."Periodization: Theory and Methodology of Training, Fourth Edition" presents Bompa's latest refinements to the theory he developed. Formerly titled "Theory and Methodology of Training, " this long-standing classic has been translated into nine languages and has come to be regarded as the definitive reference on training theory. Now in its fourth edition, it's even better organized, easier to read, and more up-to-date than before.No other book discusses planning and periodization in such detail or with so many specific, practical examples from a variety of sports. Periodization clearly describes-the underlying principles of effective training;-the objectives and components of an effective, comprehensive, long-term training program;-proven strategies for optimal peaking; and-how to train for better motor ability, working capacity, skill effectiveness, and psychological adaptability.Learn how to train for maximum gains with insights from the man who pioneered the concept of periodization. With Bompa's Periodization, you'll build stronger, faster, more durable athletes for better performance.

    His struggles with heroin addiction led him to jail, and he eventually hit rock bottom. Soon, his two pack a day cigarette habit was the healthiest thing he did. One dark night in jail, his suicide attempt failed. What happened next transcends the term recovery.The Hurt Artist is the searing yet luminous travelogue of Shane's powerful journey from suicidal addict to Ironman. He vividly depicts the landscape of pain in which he's lived his life—emotional and physical pain inflicted upon him and that he inflicts upon himself, pain that pulls him down, and, in detailing his training, the pain he harnesses to lift himself up. Ultimately, Shane's story is one of redemption and triumph, a lesson in the value of second chances and a clear reminder that nobody, regardless of how seemingly desperate their circumstances, is beyond the reach of salvation.From inmate #71768 to Ironman Triathlon World Championship competitor #1419, Shane paints a stirring self-portrait in this hilarious, horrifying, and hopeful account that is sure to hook readers of edgy sports biographies.

    This comprehensive approach shows the 50 essential core workout exercises that will build strength and endurance in the key core muscles for cycling—no gym membership required.Professional cyclist Tom Danielson used to have a bad back. He shifted in the saddle, never comfortable, often riding in pain. Hearing that core strength could help his back, he started doing crunches, which made matters worse. He turned to personal trainer Allison Westfahl for a new approach. Danielson and Westfahl developed all-new core exercises to build core strength specifically for cycling, curing Danielson’s back problems. Better yet, Danielson found that stronger core muscles boosted his pedaling efficiency and climbing power.Using Danielson’s core exercises, cyclists of all abilities will enjoy faster, pain-free riding. Cyclists will perform simple exercises using their own body weight to build strength in the low back, hips, abs, chest, and shoulders without adding unwanted bulk and without weights, machines, or a gym membership. Each Core Advantage exercise complements the motions of riding a bike so cyclists strengthen the right muscles that stabilize and support the body, improving efficiency and reducing the fatigue that can lead to overuse injuries and pain in the back, neck, and shoulders.Beginner, intermediate, and advanced training plans will help bike racers, century riders, and weekend warriors to build core strength throughout the season. Each plan features warm-up stretches and 15 core exercises grouped into workouts for injury resistance, better posture, improved stability and bike handling, endurance, and power. Westfahl explains the goal for each exercise, which Danielson models in clear photographs.Riding a bike takes more than leg strength. Now Tom Danielson’s Core Advantage lays out the core strengthening routines that enable longer, faster rides.

    It shows that when the right combination of nutrients is delivered at the right time, one can activate his/her body's muscle machinery to increase muscle strength, improve endurance and increase lean muscle mass.

    Thoughts on Overtraining and Recovery in Strength Training.

    Based on a combined 60+ years of academic expertise, elite-level coaching experience, and the observation of thousands of novice trainees, the authors present a chronological analysis of the response to exercise as it varies through the training history of the athlete, one that reflects the realities of human physiology, sports psychology, and common sense. Contrary to the one-size-fits-all models of periodization offered elsewhere, Practical Programming explains the differences in response to exercise commonly observed between athletes at the novice, intermediate, and advanced levels, explains these differences in the context of the relevant exercise science, and presents new training models that actually work for athletes at all levels of experience. Complete with new, innovative graphical representations of cutting-edge concepts in exercise programming, Practical Programming is sure to become a standard reference in the field of exercise and human performance. Contributor: Glenn Pendlay

    With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5k, 10k, half-marathon and marathon distances.In 80/20 Running you'll discover how to transform your workouts to avoid burnout.Runs will become more pleasant and less drainingYou'll carry less fatigue from one run to the nextYour performance will improve in the few high-intensity runsYour fitness levels will reach new heights

    Whether you’re a competitive veteran or a recreational beginner, this essential guide will tell you exactly what to eat, what to wear, what to expect, and how to train. When race day arrives, author Dave Kuehls, contributing editor at Runner’s World and a marathoner himself, will have you in the best shape of your life—physically and mentally. All you have to do is take the first step.Four Months to a Four-Hour Marathon includes:• Day-by-day training schedules for 4-hour and 5-hour marathoners• Detailed diet plans• The marathoner’s mind-set• Right and wrong things to wear• How to pick the right sneakers• Pain vs. performance—how far to go• Common pitfalls to avoid—in training and during the race• A list of the 36 marathons in North America where you can run the fastest times

    The Juggernaut Method 2.0 is not just a sets and reps program to help your squat, bench and deadlift skyrocket, it is also a guide to sprint/jump training, medicine ball throws and sport specific energy system training to turn you into an athletic powerhouse.The Juggernaut Method 2.0 is over 100 pages worth of physical preparation material geared at making you the fastest, strongest, most powerful and well conditioned athlete possible. In this informative ebook, you’ll learn the following…INTRODUCTION AND PHILOSOPHY-The foundational ideas of athletic performance training-The value of submaximal training and results driven progressTHE PROGRAM-Explanation and outline of the different phases of The Juggernaut Method-How to progress through each training session and from one training wave to the next-The percentage, set and rep schemes that have produced champion strength athletes and All-Americans across a variety of sportsWARM-UPS-Specific warm-ups to prepare you for training sessions with a variety of emphasis and goals-Video demonstrations of every warm-up maneuver and techniqueALTERNATE PERIODIZATION MODELS-The Inverted Juggernaut Method-Undulating Periodization Model-The Juggernaut Method and The 9 Day Work WeekASSISTANCE WORK-Assistance training aimed at every physical goal-Weighted dip and chin-up programs to build tremendous relative strengthSPEED/POWER WORK-How to organize sprint training for maximum acceleration, speed and change of direction performance-Jump training to enhance rate of force development and explosive strength-Medicine ball throws to improve total body coordination and explosive power with video demonstrations and explanations of each throwing variationCONDITIONING-How to increase your alactic capacity, aerobic capacity and lactic capacity-How to manipulate conditioning to enhance your recovery-Specific Football conditioning programTJM2.0 FOR POWERLIFTING AND STRONGMAN-Proper peaking strategies to ensure you are your strongest on the day of the meet-Implementing strongman event training into your TJM program-Periodization schemes for Strongman eventsNUTRITION-Dietary guidelines for mass gain, body recompisition and fat loss-Juggernaut’s favorite recipes with macronutrient breakdownsThe information in this product outlines all of the details of athlete’s training at Juggernaut which they pay up to $1000/month for.TONS OF VIDEOS-These videos will allow you to see what you should and shouldn’t be doing to ensure you are doing things exactly correctly.This program gives you everything necessary to build your own athletic and strength training programs: Sets, reps, rest periods, special exercises, the works!

    Eric Cressey's cutting-edge four-phase program, featuring constant progression, variation, and inspiring goals, keeps you focused on increasing strength along with muscle mass, helping you achieve the fittest, most energetic, and best-looking body you've ever had-with fewer hours at the gym.

    This means that they are involved in basic movements that we do every day like walking, running and leaning forward while sitting down, just to name a few. When this group of muscles get’s tight you are at a high risk for a lot of different problems. The great news is once you have identified the cause of your problem, you can get rid of the pain and tightness quickly. This book will take your through four key steps to ensure that you get rid of your tight hip flexors and keep them loose. The reasons may not be as simple as you think as this complex group of muscles does a lot of work in every day tasks. Bad posture, repetitive movements and weak muscles will also contribute to your issues. I'll teach you how to release your hip flexors and re-train your body effectively, no matter what the cause of your tight hips.Included are:Key stretches to release the hip flexors.Self massage on important areas to get a deeper release.Exercises that will take your hip flexors through a dynamic range of motion and stretch them actively.Postural exercises that will retrain your body so your hip flexors aren't working when they shouldn't.An understanding of what you need to do during the day to help your cause.A guide on how to put it all together effectively for your situation.

    And they’re realizing that running is the simplest, cheapest, and most effective way to lose weight, gain confidence, and relieve stress. For newcomers, the obstacles are fierce. There are fears of pain and embarrassment. There are schedules jam-packed with stressful jobs, long commutes, endless meetings, and sticky-fingered toddlers.The Runner’s World Big Book of Running for Beginners provides all the information neophytes need to take their first steps, as well as inspiration for staying motivated. The book presents readers with tips for smart nutrition and injury prevention and includes realistic training plans that enable beginning runners to achieve gradual progress (by gearing up for a 30-minute run, a 5-K, or even a 5-miler). Above all, it will show newbies just how fun and rewarding the sport can be, thanks to the help of several "real runner" testimonials.