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Index
Prologue: The Tale of Two Leopards
Part I: Fast First
Earn Your Leopard Spots
Fast First
Acid, the Enemy of the Quick
Adrenaline, the Hormone of Prey
The Quick and the Dead
Part II: The Ferocity of Life
A Long and Winding Road
The Three Energy Systems
The Emergency System
Intensity Is Not the Effort, but the Output
Sweet Spot in Time
Fast 1Os—an Explosive Equal of Heavy Fives
10x10, Reloaded
The Melody Is in the Rests
A Rugby Lesson
The Finishing Touches
Part III: The Power Drills
The Power Drills of Choice
The Swing: Violent as a Hunt in the Savannah
The Pushup: a Classic, Remastered
The Snatch: Hail Tsar!
Part IV: Happy Hunting!
Circuit Training, Limited
Where Is the Cardio?
The Delta 20 Principle
Built to Last
The Schedule
Q&D, the Summary: Swings and Pushups
Q&D, the Summary: Snatches
Each Chooses for Oneself
Epilogue: Animal Supreme
Acknowledgements
References and Notes
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