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Imperial Library
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Index
Cover Page
Title Page
Copyright Page
Dedication
Contents
Foreword
Preface: Not the ROLE of the Strength Coach but the IMPACT!
Chapter 1 The Continuums and the Quadrants
QI: Lots of Qualities at a Low Level of Relative Max
QII: Lots of Qualities at a High Level of Relative Max
QIII: Few Qualities at a Low or Moderate Level of Relative Max
QIV: Few (or One) Qualities at the Highest Level of Relative Max
Kettlebell Exercises and Programs (and a Few Other Things) in Quadrants
Barbell Moves (and a Few Other Things) in Quadrants
Chapter 2 Where Are You? How Do You Measure Up?
Clue Number 1
Clue Number 2
Clue Number 3
Chapter 3 The Magic of Easy Strength and Realistic Reps
Ten Rules of Thumb for Easy Strength Training
How Even Easier Strength Training Differs from Easy Strength
Principle 1: The Whole-Body Movements and the “Rule of 10”
Principle 2: Grinding Lifts and “Three Ladders and Three Rungs”
Principle 3: The Explosive Lifts and the “Fast 10 and 20”
Chapter 4 Plyometrics—Demystified. Heavy Lifting—Acquitted.
Chapter 5 Armor Building, or the “Elephant in the Room”
Fat Loss
Hypertrophy
Element 1: The Basic Strength Program
Element 2: The High-Rep Back Squat
Element 3: The Complexes
Nutrition and Other Factors
Chapter 6 Specificity Demystified
Train “Same but Different”
The “What the Hell?” Effect
Specific Training for Characteristics of Movement
Other Hardstyle Drills
Short-Term Muscle Memory and the Complex Method
Types of Complexes
Variable Practice
Chapter 7 Strength Training Planning
Chapter 8 Learning Your Lessons
Everything Old Is New Again
Mining Your Journal
The AIT Formula
On Winning and Losing
The Rules
Afterword
Index
About The Authors
Foot Notes
Chapter 01
Chapter 03
Chapter 07
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