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Agility Training Drills
The following types of drills should be included in an agility training program: Line drills: Drills conducted in a linear fashion that incorporate change of direction, footwork, reaction time, acceleration, deceleration, stopping ability, conditioning, transitions between skills, and cutting ability.
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.
Assessing Your Athlete
One problem that many trainers and coaches confront is how to effectively and efficiently evaluate human movement. To authentically evaluate movement, we must understand one main principle of training: The "test is the exercise and the exercise is the test" (Gray 2004).
Beginner Programs
The goal of these programs is to wake up your muscles and joints and expose them to training. Avoid doing too much exercise too soon; otherwise you may experience long lasting and painful soreness. These programs are perfect if you have little time to train and no athletic background.
Cable Push-Down
The push-down belongs in the isolating exercise category because only the elbow joint is mobilized. As a result, the push-down does not recruit many muscles except the triceps and the forearm flexors.
Yes they can, especially when the exercise volume increases dramatically to the point at which performance gains due to an off-season training program are lost.
Extreme conditioning programs
Extreme conditioning programs are high-volume, short-rest-period, multi-exercise programs, many of which have become very popular (e.g., CrossFit, Insanity, Gym Jones).
How to throw successful jabs
This section outlines the punches used in this programme. You will learn how to throw the jab, cross, hook and uppercut and some great exercises to make them the calorie-burning tools you want them to be. Let’s get started!
Integrating footwork skills into your stance and guard
Now that you have the tools and know-how to maintain a good guard and stance, we turn to the skill that the world-famous boxer, Muhammad Ali, was known for: footwork!
Kettlebell and Medicine Ball Exercises
In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor. Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body.
Maximizing Muscle Strength
Training to maximize strength tends to be a much simpler pursuit than training to maximize muscle mass. The basic workout samples provided with the training splits discussed in chapter 8 are from tried-and-true training programs that work exceptionally well when the resistance used and reps performed are cycled.
Moving from Simple to Complex Core Exercises
Start by training the four basic trunk movement patterns with dynamic or static exercises. Beginners would do well to include exercises that train single-plane basic movement patterns.
Plyometric Drills
Stability Ball Impact Lockouts | Purpose: To strengthen the core and improve the body’s ability to absorb impact. Procedure: Assume a hand-on-ball push-up position, keeping the core (abdominal muscles, lower back, and hips) tight (see figure a).
Sample Core Exercises
Lie faceup on the floor with your legs bent. Place the arms and hands across the chest. Your upper back should be slightly off the ground to maintain constant tension on the target muscles.
The Benefits of Core Exercise on Swimming
Fast swimming relies on an athlete’s ability to simultaneously generate propulsive force with the arms and legs while attempting to minimize the drag resistance experienced as she knifes through the water.
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.
The effectiveness of sets to failure
Determining what is meant by a set not to failure can be difficult. In one of the studies discussed previously (Izquierdo et al. 2006), athletes experienced in weight training performed their normal periodized training for 16 weeks.
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.
The Squat, Including Dumbbell Variations
The squat belongs in the basic, multiple-joint exercise category because the hip, knee, and ankle joints are mobilized. As a result, the squat recruits many muscles in addition to the quadriceps: the glutes, hamstrings, lumbar muscles, and calves.
Three ultimate cardio booster workouts
The Total Knockout Fitness ultimate cardio booster workouts provide fun, simple ways of warming up, followed by intense, sweat-breaking main sessions and finishing off on a high with some stretching techniques to help you recover from your exercise session.
TRX Knee Tuck and Band Rising Knee
Get on the floor in a push-up position with your feet placed in the stirrups of a TRX. Adjust the TRX handles so that they are just above the floor. Tuck your knees in toward your chest. Hold the tucked position for a second, and then return to the starting position by extending your legs back.

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