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.
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.
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.
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If you’re tired of the same old workouts and less-than-spectacular results, you’ll be excited to know you’ve found the remedy to your situation. In fact, you’ve found 300 of them!
High-Intensity 300 is the ultimate workout guide. Featuring 300 of the most effective and challenging workouts, it’s packed with programs that push you to your limit and maximize results.
Each workout includes detailed instruction, photos, and training tips as well as variations for types of equipment and difficulty level. Best of all, each workout is designed to be completed in 30 minutes. Challenge yourself with a different workout each day, or take a more focused approach and target goals, such as increasing muscle mass, shedding fat, or maximizing performance. The choice is yours.
And just when you think you’ve done it all, High-Intensity 300 finishes with 40 of the toughest workouts. Pulling together the most intense movements, exercises, and sequences throughout the book, this series of 30-minute challenges is for serious warriors and extreme athletes only.
Whether you are looking to ramp up the intensity of your workout, add variety and excitement to a ho-hum routine, or push yourself to the extremes of strength, fitness, or performance, High-Intensity 300 has it all—and much, much more.
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
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
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.
“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, PhD, CSCS, FNSCA-- Author of The M.A.X. Muscle
“The workouts in High-Intensity 300 produce results in
the safest and most efficient manner possible.”
Tony Gentilcore, CSCS-- Cofounder of Cressey Performance,