But not simply to swivel heads with your rippling six-pack. For, according to Pavel, your abs should be simultaneously weapon, armor and force generator. The six-pack is just a side effect of the coiled power with which you now operate. Hardstyle Abs will give you impenetrable body armor-to withstand a direct hit of the greatest magnitude. Hardstyle Abs will give you the generative force to retaliate with a devastating backlash. And Hardstyle Abs will help you lift more weight than ever before-more safely. After years of dedicated research and experimentation, Pavel has identified three killer drills, as all you need to achieve this level of mid-section mastery. Follow Pavel's battle plan to the T and the results are guaranteed-noticeable within weeks, extraordinary within months. Pavel provides the laser focus. You? Simply obey the commands. The highlights of Pavel's HardStyle Abs program: Why high reps have failed you-and the secret sauce that will have your abs tuned for heavy action all day long and at a moment's notice. Hardstyle breathing-for explosive power and a bullet-proof waist. The Hardstyle Sit-up-to generate an unbelievable contraction for superior results. Internal Isometrics-the lost secret behind the old-time physical culturalists' exceptional abdominal strength and development. The Hardstyle Hanging Leg Raise-the final weapon you must master to channel the power of your every muscle into one devastating surge. My good friend Pavel is the functionally strongest pound for pound man I have ever measured and studied. This validates his approaches-they are not polluted by current trend, political correctness, financial gain or ego. Listen to his wisdom and you will be stronger and wiser. I did, and I am. -Professor Stuart McGill, author of Ultimate Back Fitness and Performance

    Since 1999, when he made his international debut, there has been no greater player in world rugby than Brian O'Driscoll. In 2010 Rugby World magazine named him its world player of the decade - and since then the legend has only grown. Now, at the end of his amazing career - which culminated in fairy-tale fashion with Ireland's victory in the 2014 Six Nations championship - he tells his own story. Honest, gritty and thoughtful, Brian O'Driscoll's Autobiography is not just an essential sports book. It is an essential book about family, friends, hard work, courage and imagination. "An amazing career. There will only ever be one BOD". (Dan Carter). "A thoroughly enjoyable read ...After reading The Test I warmed even more to O'Driscoll as a player and a man. He stood for a new ethos in Irish sport that refused to accept mediocrity or glorious failure". (Fergal Keane, Irish Times). "O'Driscoll's honesty ...takes the reader to a place they simply have not been before". (Vincent Hogan, Irish Independent).

    

    This training plan is based on solid science, and its physiological basis is clearly explained and incorporated into a running program that produces maximum results and reduces the risk of injury.In Road Racing for Serious Runners, Pete Pfitzinger-a world-class marathoner, distance running coach, and exercise physiologist-tells you how to get the most out of your limited training time. Pfitzinger teams up with former Running Times editor-in-chief Scott Douglas to present a training and racing plan that will help you excel in the full spectrum of road racing distances. You will learn how to- design a week-by-week training program, - determine the right pace to run during speed workouts, - get the most out of long runs, - taper training before an important race, - detect and avoid staleness and injury, - determine the best strategy for each race, and- achieve the optimal mental state to train and race.Included with each of five training schedules are racing tactics, mental tips, and lessons from world-class runners. Whatever distance you plan to race, Road Racing for Serious Runners will guide you to peak performance!

    Created to both inspire and instruct, it returns readers to an era before power saws and fast food restaurants so they can rediscover the pleasures and challenges of a more self-sufficient, economical, and healthy lifestyle. Packed with hundreds of projects, step-by-step sequences, charts, tables, diagrams, and illustrations, it explains how to dye your own wool with plant pigments, graft trees for propagation, raise chickens, create a hutch table with hand tools, and make treats such as blueberry peach jam and cheddar cheese. The truly ambitious will learn how to build a log cabin or an adobe brick homestead.

    So will Dan Rooney. In Dan Rooney, the owner talks about growing up on Pittsburgh’s North Side, competing with Johnny Unitas for top high school quarterback honors in western Pennsylvania, learning the ropes of big-time sports from his father and mentor, Art Rooney (“the Chief”), helping to shape the modern NFL into America’s all-consuming passion, and forging the Steelers into a Super Bowl-winning dynasty. He also speaks frankly about winning and losing, and discusses his relationships with family, coaches, players, owners, NFL commissioners, the media, and the fans-“Steeler Nation.” It’s all here: the difficult contract negotiations, controversial decisions, memorable teams, and many behind-the-scenes stories of the growth of America’s favorite game. A dedicated family man and proud native of Pittsburgh, this chairman of one of the most successful franchises ever reveals the dynamics that have made him such a respected owner in the NFL.

    The massive effort to design and build it in a seemingly impossible timeframe is still hailed as one of the most herculean efforts and well-kept secrets in the history of the Indy 500. In the new book, Beast, bestselling author Jade Gurss chronicles the subterfuge and debunks the myths about this legendary engine that persist twenty years on. Gurss interviewed key players involved in the race to undercover the story of how this engine powered the Penske PC23 chassis to one of the most talked-about Indy 500 races in history. The British race-engine experts at Ilmor Engineering offer detail about the design and manufacture of the engine. Roger Penske’s team reveals how the engine and car were tested and developed, and how Mercedes came to be involved in the project. The story unfolds as Roger Penske and Mario Illien and Paul Morgan of Ilmor play every card they possess to create an incredible race engine--even rare World War II fighter planes and supersonic jets roar into the heart of this high-tech tale. Drivers Al Unser Jr., Emerson Fittipaldi, and Paul Tracy provide details on the tense weeks leading up race day. The book reaches a suspenseful climax at 240 miles per hour at the Indy 500 noone can forget. Wrapped up in the drama and intrigue are real business and motivational lessons which made Roger Penske one of the most successful businessmen in the world and that helped Ilmor and its cofounders, Mario Illien and the late Paul Morgan, design and manufacture Indy car and Formula 1 championship–winning engines. Beast is not only a must-read for sports and race fans, but a compelling narrative for those who enjoy genuine lessons in business and technology or thrilling mysteries based on actual events.

    Sometimes grizzlies kill people, and in exceptionally rare cases they even eat them. Those incidents are the focus of this book because that's what makes bears so interesting, such a huge part of our culture and our collective imagination.

    From building his first cabin (with the aid of a do-it-yourself pamphlet), to growing an abundance of over-sized vegetables, to hunting and foraging and surviving the long winters, Stoddard portrays a down-to-earth look at the simple life he desired and created for himself.

    In this world, you have nothing — even your limbs are rented, and you'll have to pay up every day. In this world, you must complete tasks assigned to you by the System or be fined and stripped of everything, including your arms and legs. In this world, you're under unrelenting supervision. But in dark corners hidden from the System's watchful eye, violence, brutality, and lawlessness abound.In this world, you're assigned a number. You're a volitional Nullform. Now it's up to you to adapt to this reality and try to survive without ending up crippled. Just don't mess up, or you'll be wishing you were dead as you dig yourself deeper into an endless pit of debt. This world will not take pity on you. You'll have to work tirelessly to earn the right to live another day…Read the first book in a new series from the author who brought you Clan Dominance: The Sleepless Ones.An author who helped create the cult LitRPG genre.An author who never ceases to amaze!