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Human Kinetics Publishers, Inc.

HUMAN KINETICS


By Dan Trink

ISBN: 978-1-4504-5527-5

Binding: Paperback

Pages: Approx. 336

Illustrations: Approx. 641

Price: $22.95

Available: September 2014

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

Leading strength and conditioning specialist Dan Trink details major reasons behind benefits of the training

 

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. Devotees often have dramatic changes in both body composition—especially fat loss—and performance that they never gained with more traditional weight or cardio programs. Far from being a mystery, however, the performance and aesthetic benefits people gain with HIT can be explained through a few scientifically researched mechanisms.

 

“While the science can get complicated and expansive, it is worth understanding some key concepts and mechanisms behind why HIT is so effective,” says certified strength and conditioning specialist Dan Trink, director of training operations at Peak Performance in New York City. In his forthcoming book, High-Intensity 300, Trink offers three principles that explain why HIT proves to be an efficient and results-driven approach to training:

 

  1. Excessive post-exercise oxygen consumption (EPOC). Trink admits this concept can be difficult to understand but explains that after either resistance training or cardiorespiratory training—or a combination of both—the body continues to need oxygen at a higher rate than before exercise began. This need for oxygen occurs so that the body can get back to homeostasis, or its typical resting metabolic rate. Repaying the oxygen debt caused by training requires additional energy expenditure. “What this means, in a nutshell, is that you will continue to use energy in the form of burning calories well after your exercise session is over,” Trink says. “High-intensity workouts drive up the effect of EPOC even more because you are creating a larger oxygen deficiency during the intensified effort of this type of training.”The bottom line, according to Trink, is that the greater the intensity of the workout, the greater the EPOC. Therefore, the greater the energy expenditure, or calories burned, during and after the workout. He points out that this afterburn can last for 36 hours post-workout, so people should not underestimate just how powerful it is.
  2. Building and maintaining lean mass. Many of Trink’s workouts focus on building strength or gaining muscle mass, with a component of resistance—such as barbells, kettlebells, dumbbells, machines, or even body weight—included in every program. He points out that the prevailing thought used to be that if you wanted fat loss, the majority of your training had to be centered on traditional long, slow cardio activities such as jogging or cycling. While those activities still have some value when looking for fat loss, he believes they pale in comparison to resistance training because resistance training builds lean muscle tissue. “Lean muscle not only helps you gain strength but is also metabolically active, meaning that it takes a lot of energy to maintain muscle and keep it functioning,” he explains. “So, essentially, the more muscle mass you have, the more calories you can consume without gaining additional body fat.”
  3. Exercise density. Density is simply the amount of work performed in a given time. In the case of Trink’s system, that amount is 30 minutes or less in each workout. “By packing more work into a shorter time, you drive up your work capacity, which is critical for cardiovascular health and sport performance,” he stresses. “Ever notice that it is the athlete who can give the greatest effort in the fourth quarter or final rounds who is usually the most successful?”

 

In High-Intensity 300, Trink offers the ultimate in exercise efficiency, helping people get the most work done in the least time while delivering optimal body composition and performance results. The book features 300 workouts that can each be completed in just 30 minutes.

 

Endorsements

 

“When it comes to providing quality information on fitness, Dan Trink always delivers. In High-Intensity 300 he has the perfect blend of science and practical experience to help you get leaner, stronger, and more muscular.”

—Brad Schoenfeld, MSc, CSCS, CSPS, FNSCA

Author, The M.A.X. Muscle Plan

 

“The workouts in High-Intensity 300 produce results in the safest and most efficient manner possible.”

—Tony Gentilcore, CSCS

Cofounder of Cressey Performance

TonyGentilcore.com

 



About the Author

 

Dan Trink is the director of training operations at Peak Performance in New York City, where he trains a full roster of clients and athletes. He also sits on the advisory board for Men’s Fitness magazine in the category of sport performance.

 

Trink is a certified strength and conditioning specialist (CSCS), the highest level of certification bestowed by the National Strength and Conditioning Association (NSCA), and is a USA Weightlifting (USAW) sport performance coach. He also earned a level 3 certification from the Poliquin International Certification Program, an honor reserved for trainers who have coached athletes at the national championship level and have placed in the top 10 percent at their events.

 

A member of the International Society of Sports Nutrition, Trink was among the first group to receive the Precision Nutrition Sports and Exercise Nutrition Certification and is a modulation practitioner for BioSignature, a nutrition and lifestyle approach that optimizes hormonal balance in clients and athletes.

 

Trink has published articles and has been cited as a source for leading health and fitness websites and magazines, including Men’s Fitness, Greatist, T-Nation, Livestrong, Bliss Tree, and Refinery 29. His name has appeared in the Huffington Post and other general media outlets.

 

Trink also coaches for the Personal Trainer Development Center (PTDC), an international organization whose mission is to improve the quality of the personal training industry. As a network expert, he provides approval and verification for articles submitted to the Greatist health and fitness website.

 

Trink was responsible for the strength and conditioning program of middleweight boxer Matthew Macklin in preparation for his WBO title fight held in March 2012 at Madison Square Garden. He has also worked with 2012 NBA All-Star Roy Hibbert and countless international-level jiu-jitsu practitioners and mixed martial arts fighters.

 

A featured presenter on nutrition and strength training at the corporate and international levels, Trink has specialty certifications in TRX suspension training system, FMS (functional movement screen), DVRT functional integrated movement, and Dynamax medicine ball training.

 

 

Contents

 

Introduction

Chapter 1 Ramping Up

Chapter 2 Ultimate Fat Loss

Chapter 3 Getting Stronger

Chapter 4 Targeted Muscle Builders

Chapter 5 Last (Wo)Man Standing

Chapter 6 The Core of the Matter

Chapter 7 Let’s Push! Let’s Pull!

Chapter 8 40 Toughest Workouts

About the Author

Workout and Exercise Index

 

To schedule an interview with Dan Trink, contact Maurey Williamson at 1-800-747-4457, ext. 7890, or maureyw@hkusa.com.


Dan Trink
Dan Trink





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