In this book you will learn: • The 2 best ways to build fitness fast without destroying your body Underground training tactics for maximizing workout efficiency • The best biohacks for enhancing mental performance and entering the zone How to know with laserlike accuracy whether your body has truly recovered • 26 ways to recover quickly from workouts, injuries, and overtraining • The 25 most important blood and saliva biomarkers and how to test them • 5 essential elements of training that most athletes neglect • 7 stress-fighting weapons to make your mind-body connection bulletproof Proven systems to enhance sleep, eliminate insomnia, and conquer jet lag • 40 high-calorie, nutrient-dense meals that won't destroy your metabolism • Easy tools for customizing your carbs, proteins, and fats for your unique body • 9 ways to fix a broken gut, detox your body, and create a toxin-free life • A complete system to safeguard your immune system and stomach Simple time-efficiency tips for balancing training, work, travel, and family
Every triathlete wants to be faster, and most know that adding strength training to their program will help them get there. In Strength Training for Triathletes, fitness phenom Patrick Hagerman explains how small changes in muscle strength add up to big race results. For triathletes, the benefits of strength training are many, from increased stability in the water and on the bike to a faster metabolism. Stronger muscles can work longer before feeling fatigued, making strength training indispensable to endurance athletes. Clearly organized by discipline (swim, bike, run) and by muscle group, Strength Training for Triathletes helps athletes quickly find the best exercise for their unique training needs. Every exercise is accompanied by full-color art, making the routines easy and inviting to follow. This groundbreaking book further explains how triathletes can adjust their workouts to emphasize endurance, strength, or power, and how to balance the three to reach race goals. It includes complete information on structuring a periodized weight routine to maximize results, whether the race the reader is preparing for is a sprint, Olympic, half-Ironman or full Ironman event. Sample seasonal plans for each race distance and instruction on how to adapt training plans to individual needs make it easy for readers to develop specific approaches and reach their personal goals.
The Complete Book of Triathlon is for all athletes who want to improve in or convert to the fascinating sport of triathlon. It shows among other things how to construct a training program, how to approach a competition and offers an Encyclopedia that covers all aspects of triathlon. This book shows the triathlete and aspiring triathlete everything they need to know about triathlon, whether a sporting novice or an accomplished athlete in another sport. It tells you how to get started, what equipment to buy, the diet you will need, how to devise a training routine and how to arrange your busy life in order to accommodate it, and then explains how to finish a race, as well as how to recover from it. The Complete Book of Triathlon will tell you how to be the best that you can be in triathlon; not necessarily by training harder, but by training smarter. Every aspect of your life has the potential to affect your mental and physical performance, and you need to take this into account when devising your training in order to avoid both over-training and under-training. Mark Kleanthous system for monitoring training-stress levels which he has been successfully using for many years is unique to him but is revealed in this book. Use it and you can achieve your optimum performance.
Going far beyond standard pull-ups, push-ups, and squats, Bodyweight Strength Training Anatomy presents 156 unique exercises that work every muscle in the body. Detailed anatomical artwork accompanies step-by-step instructions for performing each exercise anytime, anywhere, without the need for equipment or machines.
An elite Marine special operations team, a battle to save downed soldiers in Afghanistan, a fight for survival—an incredible true story of war that became a New York Times bestseller. In Level Zero Heroes, Michael Golembesky follows the members of U.S. Marine Special Operations Team 8222 on their assignment to the remote and isolated Taliban stronghold known as Bala Murghab as they conduct special operations in an effort to break the Taliban's grip on the Valley. What started out as a routine mission changed when two 82nd Airborne Paratroopers tragically drowned in the Bala Murghab River while trying to retrieve vital supplies from an air drop that had gone terribly wrong. In this one moment, the focus and purpose of the friendly forces at Forward Operating Base Todd, where Team 8222 was assigned, was forever altered as a massive clearing operation was initiated to break the Taliban's stranglehold on the valley and recover the bodies. From close-quarters firefights in Afghan villages to capturing key-terrain from the Taliban in the unforgiving Afghan winter, this intense and personal story depicts the brave actions and sacrifices of MSOT 8222. Readers will understand the hopelessness of being pinned down under a hail of enemy gunfire and the quake of the earth as a 2000 lb. guided bomb levels a fortified Taliban fighting position. A powerful and moving story of Marine Operators doing what they do best, Level Zero Heroes brings to life the mission of these selected few that fought side-by-side in Afghanistan, in a narrative as action-packed and emotional as anything to emerge from the Special Operations community contribution to the Afghan War.
Why another book on triathlon? Triathlon is an addictive sport that is growing in popularity all over the world. Along with this, new books are published about triathlon every year. What’s special about this one? This book is written for a specific type of person. This book won’t serve you unless you: 1) Are wanting to get started in triathlon. In other words, you're a beginner rather than an expert. 2) You're busy. In other words, you don't have a lot of free time to do extensive amounts of training. This book is written for people who are feeling a bit stuck for how to get started when they don't have the time to follow a demanding training schedule. You might be a parent with young children. You might be a mum or a dad and all your free time is taken up with cooking, cleaning, and looking after your children. You'd love to get fit, get healthy, get outdoors, go swimming, and so on, but you just can't see how. You might be a professional of some kind. You have a demanding job. You need to travel. Work requires that you work late into the evening and have to get up early. Client deadlines make managing your own personal exercise schedule hard. Whatever your situation, this book is written for you if you want to get into triathlon, but you just can't see how you can manage it. Here’s my story in brief: two years ago my wife and I went on holiday with our young (pre-school) kids. I was exhausted and worn down by work, and spent the whole week wanting to doze, crash, eat carbohydrates, eat chocolate, drink coffee, or drink alcohol. I felt unbearably lethargic. I resented myself for being such an unfit dad; but I just felt like I was in some kind of weary stupor that I couldn’t break out of. And I was only 35! My joints felt stiff and slow, and I felt exhausted every morning I woke up. Sometime during that holiday I decided, I’m going to get healthy; not just fit, but healthy and fit. I’m going to enter a triathlon. I can’t not try to do something about this lack of energy and vibrancy. At the same time, an internal voice was saying, ‘How?! Your job is too busy, and family life is so demanding. When are you going to get the time to train for a triathlon? And you can hardly swim!’ But I continued to say to myself – I’ll have to learn and find a way. I can’t not try. 6 months later I completed my first triathlon (a sprint distance). A year after that I completed my first half-ironman (1.9k swim, 90k bike, 21k run). And I tell you honestly – I never trained more than 3 hours a week. Most weeks, less than 2. My work and family commitments forced me to read and learn widely about how to train smart to overhaul my health and fitness. This little book gives you the key principles I learnt along the way. I’m not writing this for elite athletes – I’m not an elite athlete myself; please don’t buy this if you want to hear from a veteran or an elite athlete. But if you’re someone wanting to get started and who feels stuck and constrained at the same time, then I really believe I can help – I’ve been there, and walked the journey, and kept records of what has really worked. There's great news for you. It really is possible to get started in triathlon, and to become proficient in this wonderful sport of swimming, cycling, and running even when you have a very limited amount of free time. This book covers everything you need to get started in triathlon and everything is written from the perspective of someone who doesn't have a lot of time to train. This book is all about learning to train smart; how to do more with less. Let's jump in!
In Zen Mind, Strong Body, acclaimed bodyweight exercise expert Al Kavadlo presents his "philosophy of fitness"--a philosophy that has allowed him to endure injury-free, while achieving some of the world's most challenging movements, be it the One-arm Pull-up, the Human Flag, the Stand-to-stand Bridge, or the Front Lever. It's also a philosophy that's allowed Al to sculpt a magnificent physique--while maintaining an ever-burning passion to further develop his calisthenic excellence.Al's "secret sauce"? A Zen-like attitude to physical cultivation--which marries intense focus with a light-hearted "joy-in-the-journey." Zen-like too, is Al's insistence on intuitive simplicity and his celebration of personal, direct experience as the most trustworthy teacher.Zen Mind, Strong Body culls 26 of Al's favorite articles, elaborating his position on a wide spectrum of fitness subjects from diet and supplements, to machines and free weights, to cardio options, to mental training. For Al, though, all roads finally lead to Bodyweight Exercise--as the supreme path for all-around, everyday athleticism and practical functionality.Want what Al Kavadlo has? Absorb the hard-earned, earthy training wisdom in Zen Mind, Strong Body--and you will be on your way.
High-Performance Training for Sports changes the landscape of athletic conditioning and sports performance. This groundbreaking work presents the latest and most effective philosophies, protocols and programmes for developing today’s athletes. High-Performance Training for Sports features contributions from global leaders in athletic performance training, coaching and rehabilitation. Experts share the cutting-edge knowledge and techniques they’ve used with Olympians as well as top athletes and teams from the NBA, NFL, MLB, English Premier League, Tour de France and International Rugby. Combining the latest science and research with proven training protocols, High-Performance Training for Sports will guide you in these areas: • Optimise the effectiveness of cross-training. • Translate strength into speed. • Increase aerobic capacity and generate anaerobic power. • Maintain peak conditioning throughout the season. • Minimise the interference effect. • Design energy-specific performance programmes. Whether you are working with high-performance athletes of all ages or with those recovering from injury, High-Performance Training for Sports is the definitive guide for developing all aspects of athletic performance. It is a must-own guide for any serious strength and conditioning coach, trainer, rehabilitator or athlete.
