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Three principles that explain why high-intensity training is so effective

Three principles that explain why high-intensity training is so effective

Advocates of high-intensity training (HIT) rave about the constant variety and lack of boredom in the workouts while being amazed at the results the programs deliver. Far from being a mystery, the performance and aesthetic benefits people gain can be explained through a few scientifically researched mechanisms. read more
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Pushing an athlete: how much is too much?

Pushing an athlete: how much is too much?

In addition to stress, sport psychologists working with injured athletes have identified certain attitudes that predispose players to injury. Rotella and Heyman (1986) observed that attitudes held by some coaches - such as "Act tough and always give 110%" or "If you’re injured, you’re worthless" - can increase the probability of athlete injury. read more
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Easing the transition into retirement

Easing the transition into retirement

Although this chapter focuses on the influence of exercise on psychological well-being, many highly competitive athletes confront psychological issues when they transition out of sport. Much has been written and many models have been developed regarding the psychological issues that occur when transitioning out of competitive sport (Alferman & Stambulova, 2007; Lavalle, Park, & Tod, 2013; Stambulova, Alfermann, Statler, & Cote, 2009). read more
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The Ranger, El Diablo, and Redemption

The Ranger, El Diablo, and Redemption

You’ve learned the movement patterns, built up strength, worked on conditioning, and improved lagging body parts. Now it’s time to put it all together and see what you can do with all the work you’ve put in. These 40 workouts combine aspects from all the training you’ve done up to this point for the ultimate expression of performance. read more
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The Depths of Hell and Crazy 8s

The Depths of Hell and Crazy 8s

There may be no exercise better suited for improving vertical leap than the depth jump. There also may be no exercise more demanding on your ankle and knee joints. Be sure to have mastered box jumps and bounding drills before taking on the depth jump. And when you do tackle this movement, start off on a low box (12 inches [30 cm] or lower), and limit the number of contacts until you gain experience with the exercise. read more
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An Introduction to Intensity

An Introduction to Intensity

As I mentioned in the introduction, this book is not meant to be a review of research studies on the benefits of high-intensity training (HIT). I want you to jump in, start training, and get the results you are looking for. However, it’s always good to understand the thinking and mechanisms behind any training plan you engage in. read more
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Exercise Distribution Within a Training Week

Exercise Distribution Within a Training Week

The four-day program outlined here (tables 11.1 to 11.6) has training days on Monday, Tuesday, Thursday, and Friday. Exercises must be distributed appropriately throughout the week to achieve maximal performance, promote recovery, and reduce the incidence of overuse injuries because training is performed on back-to-back days twice during the week. read more
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The Jump Shrug From Floor Exercise

The Jump Shrug From Floor Exercise

Load-based power training involves explosively moving a weight or resistance throughout a range of motion. Exercises in this category include Olympic lifts, Olympic lift variations, pause squats, and resisted jumps. Technique and speed of movement should be the primary focus when performing Olympic lifts. The execution of proper technique and the speed of the bar are the factors that determine whether and when the athlete progresses in weight. read more
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The Movement Screen Test Part I – Overhead Squat

The Movement Screen Test Part I – Overhead Squat

The movement screen is composed of 10 tests. Seven tests - overhead squat, single-leg squat, ankle dorsiflexion, stability push-up, prone scarecrow, internal shoulder rotation, and landing competency - are scored on a 5-point scale in which 5 is excellent and 1 is poor. read more
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The role of dietary fat

The role of dietary fat

Fat is an extremely important fuel for endurance exercise, along with carbohydrate, and some fat intake is required for optimal health. read more
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