Why You Need a Program to Be Successful Using Training Fundamentals as a Starting Point Principle 1: Progression Principle 2: Continuity Principle 3: Variety Principle 4: Nonlinearity Principle 5: Load and Recovery What You Should Know About Physiology The Energy Continuum Quick, Energy! Lactate Is at the Heart of Energy Production What About Recovery? Adjusting the Intensity Using Time Under Tension to Adjust the Load Things That Interfere With Training Rule 1: Prioritize the Work Rule 2: Work Out in the Right Order Rule 3: Avoid Bad Combinations Combinations That Work How to Use This Book The Warm-Up Basic Warm-Up Reminders How to Plan a Warm-Up Principles to Keep in Mind Essential Parts of the Warm-Up (1) General Warm-Up (2) Auxiliary Warm-Up (3) Specific Warm-Up Specific High Intensity Training Routines Technical Foundation Foundational Exercises Clean and Jerk Clean Workout--Cleans Jerk Workout--Jerks Workout--Clean and Jerks Sandbag Clean Workout--Sandbags Tire Clean Workout--Tire Cleans Snatch Workout--Snatches Kettlebell Variations Workout--Kettlebell Snatches Workout--Kettlebell Cleans Bent-Over Row Workout--Bent-Over Rows Basic Athletic Exercises Squat Different Types of Squats Anatomy Reminders How Far Should You Go Down in a Squat? Squat Mythology Range of Motion and Performance Squat Technique Workout--Squats Front Squat Workout--Front Squats Overhead Squat Workout--Overhead Squats Thruster Workout--Thrusters One-Legged (Bulgarian Split) Squat Workout--One-Legged Squats Pistol Squat (Air Squat on One Leg) Workout--Pistol Squats Workout--Mixed Squats Landmine Squat Landmine Obliques Workouts--Landmine Squats Bench Press Workout--Bench Presses Bench Press With Dumbbells or Kettlebells Workout--Bench Presses With Dumbbells or Kettlebells Deadlift Workout--Deadlifts Kettlebell Swing Workout--Kettlebell Swings Arabesque Workout--Arabesques Straight-Leg Deadlift Workout--Straight-Leg Deadlifts Sumo Deadlift Workout--Sumo Deadlifts Lunge Workout--Lunges Bodyweight Exercises Foundation for Pull-Ups Workout--Pull-Ups Archer Pull-Up Workout--Archer Pull-Ups Open-Hand (Clapping) Pull-Up Workout--Clapping Pull-Ups Workout--Pull-Ups Rope Climbing Workout--Ropes Push-Up Workout--Push-Ups Renegades Workout--Renegades Burpee Workout--Burpees Clapping Push-Up Workout--Clapping Push-Ups Explosive Push-Up Double Knee Tuck Push-Up Aztec Push-Up Superman Push-Up Workout--Explosive Push-Ups Battle Ropes Workout--Battle Ropes Dips Workout--Dips Core Exercises V-Up Workout--V-Ups Toes to Bar Workout--Toes to Bars Turkish Get-Up Workout--Turkish Get-Ups Barbell Ab Rollout Workout--Barbell Ab Rollouts Running Running Techniques A Total-Body Approach to Running Mechanics Parameters of Running Mechanics of Stride Adaptation Workout--Running The 15-Week Modern Art Program Phase 1--Fundamentals Phase 2--Structural Development Phase 3--Intensify Phase 4--Optimize.