"Easy Strength" by Dan John and Pavel

Easy Strength by Dan John and PavelHow to Get a Lot Stronger Than Your Competition - And Dominate in Your Sport By Pavel and Dan John * 288 pages
 
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What It Takes to Stack the Strength-Deck in Your Favor

"If football were played in the weight room or on the track, I could guarantee that each year, the team that won the championship would NOT be the team that won on the field of play. And that is absolutely true in every sport and every game. It’s a rare track meet that you don’t hear someone rhapsodize about training numbers and then see him or her lose badly. In football, we have a phrase for this: ‘Looks like Tarzan, plays like Jane.’ —Dan John

Pavel and Dan John’s landmark 3-Day Easy Strength seminar delves deeply into the role and impact of strength training in fitness, sports, and life. Whatever your chosen physical activity and whoever you are, there are proven methods that can get your to whole goal faster and more effectively. Discover those performance secrets within Easy Strength—and begin to look, play and win like Tarzan…

TABLE OF CONTENTS

 

Preface: Not the ROLE of the Strength Coach but the IMPACT! 

 

Chapter 1: The Continuums and the Quadrants 1

QI: Lots of Qualities at a Low Level of Relative Max 4
QII: Lots of Qualities at a High Level of Relative Max 215
QIII: Few Qualities at a Low or Moderate Level of Relative Max 32
QIV: Few (or One) Qualities at the Highest Level of Relative Max 50
Kettlebell Exercises and Programs (and a Few Other Things) in Quadrants 56
Barbell Moves (and a Few Other Things) in Quadrants 57

 

Chapter 2 Where Are You? How Do You Measure Up? 59

Clue Number 1 62
Clue Number 2 63
Clue Number 3 64

 

Chapter 3 The Magic of Easy Strength and Realistic Reps 73

Ten Rules of Thumb for Easy Strength Training 86
How Even Easier Strength Training Differs from Easy Strength 95
Principle 1: The Whole-Body Movements and the "Rule of 10" 106
Principle 2: Grinding Lifts and "Three Ladders and Three Rungs" 109
Principle 3: The Explosive Lifts and the "Fast 10 and 20" 110

 

Chapter 4 Plyometrics—Demystified. Heavy Lifting—Acquitted. 119

 

Chapter 5 Armor Building, or the "Elephant in the Room" 133

Fat Loss 137
Hypertrophy 137
Element 1: The Basic Strength Program 153
Element 2: The High-Rep Back Squat 154
Element 3: The Complexes 155
Nutrition and Other Factors 156

 

Chapter 6 Specificity Demystified 159

Train "Same but Different" 161
The "What the Hell?" Effect 169
Specific Training for Characteristics of Movement 175
Other Hardstyle Drills 185
Short-Term Muscle Memory and the Complex Method 197 Types of Complexes 198
Variable Practice 201

 

Chapter 7 Strength Training Planning 207

 

Chapter 8 Learning Your Lessons 239

Everything Old Is New Again 239
Mining Your Journal 241
The AIT Formula 243
On Winning and Losing 244
The Rules

 

What can you expect from reading this book? 

•  You will learn some history. You will discover that almost everything discussed in the fitness industry has been done before—and often better.

•  You will reexamine the role of strength training as it applies to sport. Doing so may serve as the greatest timesaver in history!

• You will find that, like a medical doctor, a strength coach must be committed above all to ‘Do no harm’—a pledge that’s often disregarded.

• You will be exposed to the concept of systematic education and the need to build an athlete (or anyone!) using some kind of intelligent approach.

• You will be exposed to another educational system—along with a way to harness its powers—that will give you clarity into all the various fitness, health, and nutritional information being tossed at you daily.

• You will discover the tools for teaching an entire team to improve in a sport—and why these great tools may be of no value to you in your training!

• You will be exposed to what the best in sports do in the weight room, and you will discover why it will apply to everything you decide to do.

• You will learn many of the ‘champion’s secrets’ and be amazed at the simplicity, as well as the insightfulness, of what the best do. "

• How to program and organize group strength workouts"

—Dan John, from the preface to Easy Strength.