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

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