This is my newest book, which you can get on Amazon.
Here is the able of contents:
CHAPTER 1: Introduction ……………………………………………………………….9
What is a plateau?…The 4 different things you can do when you reach
a plateau… Why only 1 of those 4 things will break through the
plateau… How this book is laid out… The 3 super-principles that the
book is based on… Who this book is for
CHAPTER 2: Fat Loss ……………………………………………………………………. 20
Fat loss vs. weight loss: they aren’t the same thing… 2 low-tech ways
to measure your body fat… The 6 different components of fat loss…
Why you really have no idea how many calories you’re putting into
your body, and how many calories are going out of your body… The
16 habits of good fat loss diets: better than counting calories.
Implement all these habits, and you’ll have a body to die for… How
you can prevent regaining fat after you lose it all… What’s more
important for fat loss: resistance training or cardio?… Why the “fat
burning zone” really doesn’t mean all that much… Should you do
steady state cardio or interval training for fat loss?… The importance
of lifestyle: neglect it, and diet and exercise are less effective… A
NEAT way to burn extra calories… How to identify which component
is holding you back… 6 reasons why you may not be losing weight
despite doing everything right.
CHAPTER 3: Muscle Mass ……………………………………………………………. 45
The difference between muscle size and perceived muscle size… The
8 components needed to increase your muscle mass… How many
carbohydrates, proteins and total calories should you have to gain
muscle?… Why a big muscle is not necessarily a strong muscle… The
2 different types of muscle growth… 5 time-tested methods of training
that will get your muscles growing… Which factor in your training is
holding back your progress?… What is a reasonable rate of muscle
gain?… The importance of lifestyle: neglect it, and diet and exercise
are less effective… 3 reasons why you may not progress despite doing
everything right
CHAPTER 4: Strength……………………………………………………………………. 64
Get it straight: what exactly is strength?… Why improving your
strength will improve your speed, endurance, flexibility and other
qualities… The 12 components of strength… 5 neurological
techniques that really improve your nervous system’s ability to
contract your muscles… 3 methods of training that increase your
strength by targeting the nervous system… The strength deficit test:
do you need to grow your muscles to make progress?… 3 methods of
training for morphological adaptations… How to identify your
sticking point… 4 methods to eliminate your sticking point… How to
identify if one muscle is holding everything back, and how to correct
it… What is the stretch shortening cycle, and how you can use it to
increase the amount of weight that you can lift… How to test which of
the 2 components of the stretch shortening cycle is holding you back…
4 reasons why you may not progress despite doing everything right
CHAPTER 5: Power ………………………………………………………………………107
The difference between power and strength… The 8 components of
power… How important is maximal strength for power?… A self-assessment to find out whether maximal strength and speed are
holding you back… 3 main methods of increasing your maximal
strength… What is starting strength?… 2 tests to figure out whether
starting strength is holding you back… The 2 components of the
stretch shortening cycle… How to identify which of these 2
components is holding you back… How to improve both
components… What it means to be stiff… Why stiffness is actually
necessary in some cases… A self-test to help you identify whether you
are stiff enough for your sport or activity… The role of body
composition in power… How much body fat do you need for your
sport?… 4 reasons why you may not progress despite doing everything
right
CHAPTER 6: Speed……………………………………………………………………….136
What exactly is speed, and why sprinting is not an expression of pure
speed… The 7 components of speed… The differences between
reaction time, movement time and response time… The various
different types of reaction time… How to improve the different types
of reaction time… A self-test to assess whether movement time is
holding you back… How to improve movement time… How to use
the stretch shortening cycle to improve your speed… How to find out
whether the stretch shortening cycle is holding you back… Is body
composition holding you back?… 4 reasons why you may not progress
despite doing everything right
CHAPTER 7: Muscular Endurance…………………………………………….154
What it is and what it is not… The 7 components that make up
muscular endurance… The role of maximal strength in muscular
endurance… How to assess whether muscular endurance is holding
you back… How to figure out whether the stretch shortening cycle is
holding you back… How to figure out whether the amortization phase
is holding you back… How to figure out whether body composition is
holding you back… Lactate tolerance: what it is, and how to figure out
whether it’s a limiting factor… Capillarization and mitochondria: what
they are, and how to use them to improve your muscular endurance…
A special case: power endurance… 5 reasons why you may not
progress despite doing everything right
CHAPTER 8: Aerobic Endurance……………………………………………….181
The 2 components of aerobic endurance… The 8 components that
make up aerobic endurance… What is heart rate reserve (HRR), is it
holding you back, and how do you improve it?… What is aerobic
power, and why it may be the single most important predictor of
6
Igor Klibanov
aerobic performance… 3 Tests to figure out your aerobic power, and
whether it is holding you back… Aerobic capacity: how it is different
from aerobic power… How to find out whether your aerobic capacity
is holding you back… How to improve your aerobic capacity…
Lactate threshold: how it can limit your aerobic endurance, and how
to improve it… why muscular endurance at the site of fatigue is
important, and how you can improve it… Velocity at VO2max: why
just your VO2max is not enough… spring stiffness for aerobic
endurance… 4 reasons why you may not progress despite doing
everything right
CHAPTER 9: Anaerobic Endurance…………………………………………..215
What is anaerobic endurance, and how its role differs between
sports… The 6 components of anaerobic endurance… How muscular
strength can affect your anaerobic endurance, and how to test whether
it is holding you back… How to test whether you have enough
muscular endurance at the site of fatigue… Why aerobic endurance
can actually improve your anaerobic endurance and how to test
whether it’s holding you back… The role of the stretch shortening
cycle in your performance in anaerobic endurance events… Power
endurance: the most critical factor in your anaerobic endurance
performance… 6 reasons why you may not progress despite doing
everything right
CHAPTER 10: Flexibility……………………………………………………………..244
What does flexibility really mean?… Why being able to do the splits
says nothing about your shoulder flexibility… The four different types
of flexibility… The 3 components of flexibility… The difference
between mobility and flexibility… Why trigger points can decrease
your flexibility… Do you have enough strength to be flexible?… 3
reasons why you may not progress despite doing everything right
CHAPTER 11: Coordination ……………………………………………………….260
What is coordination?… What’s the difference between general and
specific coordination?… The 10 movements that form the basis for
most other movements… The 8 components of coordination… How
to develop incredible control over your muscles with progressive
muscle relaxation… How you can learn to differentiate between
different body positions and different distances… Do you really need
to improve your balance?… 7 ways to improve your balance… How
you can overcome a slow reaction time by developing anticipation…
the 3 step process to learning new movements… the 2 reasons why
you may not progress despite doing everything right
About the Author ………………………………………………………………………….278