Training
Train with the rules the coaches and sports scientists use.
30 guides and 440 practical rules on programming, technique, recovery, fuel and who each approach suits, each rule naming the experts behind it.
Programming
6Building muscle
Sets, effort, rep ranges and progression for muscle growth.
ProgrammingGetting stronger
Heavy loading, progression schemes and peaking.
ProgrammingWeekly structure and splits
Full body or splits, and how often to train each muscle.
ProgrammingChoosing exercises
Machines, free weights and picking the right movement.
ProgrammingCardio and conditioning
Zone 2, intervals, VO2 max and hybrid training.
ProgrammingSpeed and power
Sprinting, jumping and explosive work.
Technique
6The squat
Depth, stance, bracing and common faults.
TechniqueThe deadlift and hip hinge
Hinging well, pulling from the floor, variations.
TechniqueThe bench press
Set-up, bar path and shoulder-friendly pressing.
TechniqueOverhead pressing and pulling
Pull-ups, rows and pressing overhead.
TechniqueSingle-leg training
Lunges, split squats and step-ups.
TechniqueCore training
Bracing, anti-rotation and trunk strength.
Movement and recovery
7Mobility and flexibility
Range of motion that lasts.
Movement and recoveryWarming up
What a useful warm-up includes.
Movement and recoveryBreathing and posture
Breathing mechanics, ribcage and pelvis position.
Movement and recoveryMovement screening
Assessing how someone moves before loading.
Movement and recoveryRecovery
Deloads, soreness, readiness and what helps.
Movement and recoveryPain and injury
Training around pain and coming back from injury.
Movement and recoverySleep for training
How sleep shapes performance and adaptation.
Fuel and body composition
5Protein and eating for training
How much protein, when, and from where.
Fuel and body compositionCreatine and training supplements
What is worth taking and what is not.
Fuel and body compositionFat loss and body composition
Losing fat while keeping muscle.
Fuel and body compositionTraining for long-term health
Strength, fitness and lifespan.
Fuel and body compositionEquipment and tools
Belts, shoes, straps and gadgets.
Who it is for
6Training for women
The cycle, pregnancy, postpartum and menopause.
Who it is forTraining in later life
Strength, balance and bone after 50.
Who it is forYoung athletes
Safe, effective training for children and teenagers.
Who it is forStarting out
The first year of training, done well.
Who it is forConsistency and motivation
Building a habit that sticks.
Who it is forExercise and the brain
Training for memory, mood and focus.