Cissik John - Maximum Interval Training

Library of Congress Cataloging-in-Publication Data

Cissik, John, 1971

Maximum interval training / John Cissik, Jay Dawes.

pages cm

Includes bibliographical references.

1. Physical fitness. I. Dawes, Jay. II. Title.

GV481.C628 2015

613.7--dc23

2014047772

ISBN: 978-1-4925-0023-0 (print)

Copyright 2015 by John Cissik and Jay Dawes

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

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We thank D1 Sports Training in Colorado Springs, Colorado, for assistance in providing the location for the photo shoot for this book.

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E6350

Fortuna et ira me agunt.

John Cissik

For my wife, April, and my three wonderful children, Gabriele, Addison, and Asher.

Jay Dawes

The concept of high-intensity interval training has exploded over the last 10 years. It has become popular in our culture through programs like Cross Fit, P90X, and Insanity. In addition to workout videos and social media, these approaches to training also have apparel, television shows, and even fitness certifications associated with them. These programs often advocate the use of many of the newer training tools that have become popular over the last several years. Much of this is accompanied by unsubstantiated marketing claims, unsound exercise techniques, and a lack of understanding of how to integrate everything into a safe and effective training program. Maximum Interval Training is intended to give the reader the tools they need to make safe, effective decisions when it comes to conditioning.

To accomplish this, this book is divided into four parts. Part I provides background on maximum interval training to help the reader understand why and how this type of training works the way it does and how to approach training safely. This first part is organized into two chapters. Chapter 1 explains the importance of maximum interval. Chapter 2 covers different equipment options for maximum interval training as well as tips on how to perform these workouts safely.

Part II covers the tools that are used in maximum interval training. It has descriptions of the various tools that are used in modern-day training programs, and it is organized into six chapters. Chapters 3 through 10 detail specific toolstheir benefits, drawbacks, and usesthat are used in maximum interval training programs and provide common exercises that are extensively illustrated.

Part III teaches how to design successful metabolic short- and long-term programs. It takes the information that was provided in parts I and II and applies it to designing maximum interval training programs. This part is divided into five chapters. Chapter 11 covers important topics, such the importance of testing. Chapter 12 explains how to assess your fitness, and chapter 13 helps interpret and use the results. Chapters 14 and 15 guide you in designing short-term and long-term programs to achieve your goals.

Part IV provides sample programs that illustrate how to put everything together and apply it to specific situations. Each chapter has an analysis of the conditioning needs of the situation followed by advice on how to integrate maximum interval training into the larger workout. The chapters also have sample workout programs as well as long-term workout programs that help you practice applying maximum interval training.

Maximum interval training is essential for ensuring athletes success in game situations as well as being able to perform successfully in everyday life. It is important for minimizing the effects of fatigue, helping you to build and maintain muscle mass, increasing your strength, increasing your mobility, and burning calories. Maximum Interval Training provides modern tools and approaches to help you achieve your goals!