MAGNIFICENT 35 Vigorous Variations to Classical Exercises Pages: 80 eBook size: 7.5 X 10 File size: 6.3 Mb
Magnificent 35 show you 35 different exercise sequences of 2-4 individual exercises weaved together in a way that allow you to perform extended sets of 2-3 minutes duration and achieve a powerful, impossible high intensity-high volume training stimulus in 20 minutes or less.
These combination exercises are designed to train you from all angles in the early phases of a macrocycle regardless of your sport.
Long sets of 2-3 minute duration is often frowned upon because of the low loads used, combination exercises solves this problem by strategically moving the load to various places in the body, thus allowing for an overall higher load to be used even with long sets.
Magnificent 35 include:
- A thorough description of 35 exercise sequences of 2-4 individual exercises weaved together in a way that allow you to work for 2-3 minutes straight and create a high intensity high volume training stimulus on muscle mass as well as stabilizer endurance.
- The 35 exercises cover all basic movement patterns including squat, bending, pushing, pulling, and lunge and twisting.
- How to create combination exercises of your own.
- Specific examples of sets and reps to use with each exercise.
- Guidelines on how to use combination exercises in a longer training cycle.
Table of contents
Core exercises 1 Prone cobra + Straight leg sit up + Reverse leg lift over head ...6 2 Supine hip extension on floor + Reverse leg lift 7 3 Back extension on bench/prone shoulder circuit 8 4 Back extension on bench/SRX ... 9 5 Kettlebell bear crawl+ Kettlebell bear walk ...10
Bending 6 Sumo deadlift with stomp .. 11 7 Sumo deadlift Shrug ...12 8 Single arm end of barbell deadlift .. 13 9 VROM Sumo dead lift on block 14 10 Deadlift back exhaustion complex . 15
Squatting 11 Low position squat jump/squat .. 17 12 Skaters lunge + Good morning + Front Squat + Back Squat . 18 13 Lateral +Forward step ups ..19 14 Toe Touch/4 Corner balance drill .. 20 15 Jump to box + single leg squat knee to floor ..21
Lunging 16 Multi-directional lunge with two dumbbells ..22 17 Multi-directional lunge and reach with one dumbbell ... 23 18 Multi-directional lunge + Front squat 24 19 Single leg deadlift with two dumbbells + Multi-directional lunge 25 20 Snatch with one dumbbell + Frontal plane lunge ...26 10 Twisting 21 Turkish get up + Windmill KB .. 27 22 Renegade squat lunge/Side throw with medicine ball (mb) ...28 23 Shuffle + Hop + side throw with medicine ball . 29 24 Standing high cable pull + Wood chop .. 30 25 Standing low cable push + Wood chop ..31
Pulling 26 Kneeling to standing high cable pull 32 27 Standing mid-cable pull with elbow circles ... 33 28 Pull up/Chin up grip tour 34 29 Bent-over row + Belly toss .35 30 Bent-over row + barbell roll out .36
MSc Exercise Physiology, Strength Coach to World Class and Olympic Athletes
The Flexible Periodization Method Science-based, yet the most PRACTICAL book on periodization you have ever read
One question I am frequently asked since releasing the Flexible Periodization Method is Is The Flexible Periodization Method linear or non-linear periodization? My answer is usually the same: Both! TO which I am usually greeted with a response of: Huh? They are stunned! How can one system be two systems?
It may seem too good to be true that with this one system of periodization you can create ANY OTHER current periodization system. But, it is in fact the TRUTH, and if you get the book you will find out how easy it is.
The Flexible Periodization Method was written with ONE SINGLE purpose to help strength coaches and personal trainers create better training programs.
If you are a strength coach or personal trainer and can answer Yes to any of the following questions, then you WILL GREATLY benefit from The Flexible Periodization Method.
Do you feel that periodization is all science mumbo jumbo? - The FPM provides an increased understanding of periodization through a clear discussion of the pros and cons of all current periodization models.
Have you ever read a book on periodization and felt that you understood the theory, yet did not know how to apply this theory? - The FPM makes the topic of periodization PRACTICAL giving you a step by step method for creating long-term training programs as well as 59 specific method variations to use in your programs.
Are you a new personal trainer, who wonders how to create better training programs? - Periodization has been proven to be more effective than programs that do not follow these principles. The FPM, shows you how to create more effective training programs, through a unique version of PERIODIZATION.
Have you studied periodization before and felt that your athletes and clients did not fit into the models prescribed? - Like no other method, The Flexible Periodization Method fits the system to the athlete and not the athlete to the system . Learn 7 training templates covering all physiological capacities as well as adjustment options for those blocks. The Flexible Periodization Method shows you how to adjust these blocks to fit the training of YOUR athletes.
Have you ever wondered how to best combine strength training, plyometrics and energy systems training? The FPM goes beyond current periodization models by explaining how to combine strength training, plyometrics and energy systems training for optimal results. .
Do you want to work with athletes? - Increase your client base by learning The Flexible Periodization Method - designed to create programs for the fitness client as well as any athlete.
Are you looking for strategies to increase client retention and revenue? - By mastering the art of creating long-term training programs with the FPM you are in a position to sell macrocycles of 16-20 weeks instead of packages of 4-6 sessions and, thus, increase client retention and revenue.
Do you want to take a look inside The Flexible Periodization Method?
Introduction - 14
Chapter 1 - Model Features - 16
- 1.1- The Flexible Periodization Method is built on the highest possible degree of adjustability. - 16 - 1.2- The Flexible Periodization Method includes as many strategies as possible that load the body in unique ways and uses them at the right time. - 20 - 1.3 - The Flexible Periodization Method portrays a macrocycle like a 7-layer Chinese box. - 22 - 1.4 - The Flexible Periodization Method recog-nizes the natural cycles of the body. - 26 - 1.5 - The Flexible Periodization Method integrates 7 fundamental methods of physical development. - 32 - 1.6 - The Flexible Periodization Method integrates both sequential and parallel development of physical abilities. - 38 - 1.7 - The Flexible Periodization Method selec-tively applies concentrated and distributed loading to any level of the macrocycle. - 46 - 1.8 - The Flexible Periodization Method can capi-talize on training residuals when needed. - 52 - 1.9 - FIRST improve the weak link, AND THEN improve the function of the entire kinetic chain - 56 - 1.10 - FIRST improve the endurance of stabilizer (tonic) muscles, and THEN improve the strength of prime movers (phasic muscles). - 62 - 1.11 - FIRST improve structural strength, AND THEN improve functional strength. - 68 - 1.12 - FIRST improve maximal strength, AND THEN convert this strength into sport-specific combinations of power, speed and endurance. - 74 - 1.13 - FIRST raise physical capacity THEN raise sport specific technique. - 80 - 1.14 - The Flexible Periodization Method encour-ages (near) daily practice of key movement patterns. - 84 - 1.15 - In the Flexible Periodization Method the pri-ority system of exercise supersedes that of decreasing neural demand. - 88 - 1.16 - In The Flexible Periodization Method ALL acute program variables are periodized. - 90
Chapter 2 Description of Block Templates - 94
- 2.0 - Periodization of Program Variables for all blocks - 94 - 2.1 - Block # 1: Isolation Stability Structure (ISS) - 134 - 2.2 - Block # 2: Structure Isolation Stability (SIS) - 166 - 2.3 - Block # 3: Skill Strength in Primal Pat-terns (SSP) - 198 - 2.4 - Block # 4: Skill, maximal Power and maxi-mal speed in Primal Patterns (SPP) - 238 - 2.5 - Block # 5: Skill and sport specific combina-tions of Power, Speed and Endurance in Primal Patterns (SEP) - 272 - 2.6 - Block # 6: Pre Competition and Competi-tion. (PCC) - 300 - 2.7 - Block # 7: Restoration and Active Rest (RER) - 304
Chapter 3 How to Combine the 7 Blocks to Create a Macrocycle - 312
- 3.1 - The Macrocycle is the Context - 312 - 3.2 - Guideline for Sequencing the 7 Blocks - 316 - 3.3 - Guidelines for Number of Consecutive Weeks with Each Block - 320 - 3.4 - Guidelines for the Preparation Period - 324 - 3.5 - Guidelines for the Tapering Period - 326 - 3.6 - Guidelines for the Competition Period - 327 - 3.7 - Guidelines for the Active Rest Period - 330
Chapter 4 9 Key Steps to Create a Training Program - 332
- Appendix 1 - How to adjust the ideal workouts to match different type 2 goals, available time for physical training, work and recovery capacity - 342 - Appendix 2 - Suggested training frequency for energy sys-tems training and jump/throw. - 348 - Appendix 3 - How to construct a training week optimally regardless of the total number of workouts. - 350 - Appendix 4 - Perform your energy system work with sport specific drills. - 356 - Appendix 5 - Sub-division of the dynamic effort method - 362 - Appendix 6 - Method Variations - 365
- Prologue - 378 - References - 380
I understand that the prospect of studying 400 pages on the topic of periodization can seem overwhelming! That is why I structured the book in a way that allows you to read small bits at a time in a pace convenient for you.
I often say that you study The Flexible Periodization Method the way you eat: One bit at a time and when you are full, you take a break and digest what you have just consumed.
What other strength coaches and trainers say about The Flexible Periodization Method
The Flexible Periodization Method is the book of the year for any strength coach, personal trainer or fitness enthusiast who creates long term training programs. Karsten Jensen, former strength coach for team Danmark, now international training expert is the author of The Flexible Periodization Method that is much more than a book about training.
The Flexible Periodization Method details advanced and holistic dimensions of periodization and presents a new, comprehensive and flexible system, that will guide the approach to periodization in the future. The Flexible Periodization Method is evidence based, but also builds on extensive experience with Olympic level athletes.
Marina Aagaard Master of Fitness and Exercise, Part-time Associate Professor, Aalborg University Denmark
See what strongman Mike Bruce is saying:
McMaster University was privileged to have international speaker Karsten Jensen present topics on Periodization from his upcoming book to our Strength & Conditioning staff in Jan 2010. Karsten's presentation was well-researched and backed by years of practical success. The presentation was perfect for staff from an academic institution and we look forward to having Karsten back in the near future. Steve Lidstone - Strength & Conditioning Coordinator, McMaster University
PS: Yes To Strength offer In house training on The Flexible Periodization Method and we gear the presentation to match the specific needs to the strength coaches or trainers in your facility. Contact Karsten at email@example.com
About the author
In 1989 I started a basic 2-year education in math and physics at the University Centre of Roskilde, Denmark. Finishing that in 1991, I started on a Masters degree in Exercise Physiology at the University of Copenhagen. From 1994 to 1998 I studied part-time in order to complement my educational efforts with practical teaching experience in a high school (physical education). I completed my Masters degree in 1999, writing a thesis about "Weight Training and Plyometric Training to Improve Vertical Jumping".
With the help of one of my University teachers I made contact with one of the top Danish volleyball teams in 1997. About half a year later I started working with the National Mens And Womens Teams, a position I held until 2000.
In 1999, shortly after getting my Masters degree, I became the first full-time Strength and Conditioning Coach hired by the Danish National Elite Sports Institution (Team Danmark). I have worked with internationally ranked athletes from a variety of sports including volleyball,figure skating, judo, ju-jitsu, wrestling, fencing, waterskiing, tennis, table tennis and badminton. The accomplishments of those athletes include European Championships (waterskiing), World Championships (badminton), World Games win (ju-jitsu) and Olympic medals (table tennis and badminton).