Maximum Interval Training
John Cissik
Language: English
Pages: 368
ISBN: 1492500232
Format: PDF / Kindle (mobi) / ePub
Are you ready to challenge yourself, and turn up the intensity of your workouts? Are you ready for a proven program that burns fat, increases muscle, and sculpts the physique you’ve always wanted? If so, then Maximum Interval Training is for you!
Maximum Interval Training combines high-intensity exercises and nontraditional equipment with a variety of modalities and training options to stimulate muscle growth, avoid plateaus, and produce results.
You’ll find step-by-step instructions, expert advice, and photo depictions of 147 exercises as well as ready-to-use programs for power, strength, endurance, quickness, agility, tactical training, and total-body conditioning. But rest assured that it won’t be more of the same. You’ll test your limits with a regimen of sprints, medicine balls, heavy ropes, kettlebells, sandbags, body-weight exercises, and suspension training.
Train with maximum intensity for maximum results!
1001 Ways to Stay Young Naturally
Health & Nutrition [IN] (April 2013)
Muscle & Performance (June 2016)
body; core Endurance; stability; strength 72 76 CHAPTER 6—HEAVY ROPES FOUNDATIONAL EXERCISES Heavy ropes jumping jacks Total body Warm-up; cardiorespiratory fitness Heavy ropes two-handed slam Total body Warm-up; cardiorespiratory fitness 78 Heavy ropes wave Shoulders; chest; upper back; core; lower body Strength; stability 80 Heavy ropes woodchopper Core Strength 81 Heavy ropes twist Core Strength; stability 82 Heavy ropes clockwise arm circle Shoulders; upper back; chest
number of repetitions and then repeat using the opposite leg. Key Points ■■ Do not allow the knee on the working leg to fall or collapse inward. a 56 b FOUNDATIONAL Medicine Ball Wall Ball Intended Uses This drill improves total-body power or power endurance. Prerequisites ■■ No shoulder or back injuries. ■■ Ability to perform a squat properly. Steps ■■ Begin by facing a cinderblock wall. ■■ Assume an athletic position while holding the medicine ball at chest level. ■■ Perform a squat
■■ As you curl the handles toward your hips, your hips may lift up higher. aa 128 bb ADVANCED Suspension Pike Intended Uses The pike is an advanced exercise for training the muscles of the core. The upper and lower parts of the rectus abdominis perform the exercise, and the obliques stabilize the pelvis. This exercise is challenging from a balance and stability standpoint. Prerequisites ■■ Ability to perform 20 repetitions of the knees to chest exercise with good, consistent technique.
a two-handed grip. For this grip, grasp the middle of the kettlebell’s handle with both hands. Position the hands next to each other, touching, and use the thumbs and fingers to grip the handle (figure 8.3). The hold relates to how to stand with the kettlebell on the shoulder. The hold is important because it is how you receive the kettlebell during the clean and it sets up presses and Figure 8.1 Inside handle kettlebell grip. Figure 8.2 Middle handle kettlebell grip. Figure 8.3 Two-handed
requires the muscles of the core to stabilize the trunk. This is an upper-body strengthening exercise. Prerequisites ■■ Ability to maintain proper back posture. ■■ Ability to hold the kettlebell on the shoulder properly. ■■ Sufficient strength to hold the kettlebell overhead on a straight arm. ■■ Ability to position the kettlebell in line with the hips for balance when it is overhead. Steps ■■ Clean the kettlebell to the right shoulder (a). ■■ Feet should be hip-width apart. ■■ Set the back.