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Author: Peter Ranki
Publisher: Independently Published
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 0
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Book Description
12-Week Functional Fitness Training Program: Beginner to Intermediate Unlock your true athletic potential and transform your fitness journey with the comprehensive guide, "12-Week Functional Fitness Training Program: Beginner to Intermediate," authored by Peter Ranki, a distinguished CrossFit athlete, coach, and physical trainer. In this expertly crafted program, Peter Ranki draws upon over a decade of experience in competitive CrossFit, coaching, and athletic training to bring you a dynamic and progressive 12-week journey that caters to both beginners and those looking to advance their functional fitness skills to an intermediate level. Designed to empower individuals of all backgrounds, the program is structured with precision and care, delivering a systematic approach to building strength, endurance, speed, explosiveness, and foundational fitness. Each week is meticulously curated to provide a balanced fusion of conditioning, strength training, skill development, and recovery. Whether you're stepping into the world of functional fitness for the first time or seeking to elevate your performance, this program offers a clear pathway to success. Inside "12-Week Functional Fitness Training Program: Beginner to Intermediate," you'll find Comprehensive Workouts: Engaging and effective workouts that evolve progressively, challenging your limits and fostering steady growth. Benchmark WODs: A series of benchmark workouts that allow you to gauge your progress and celebrate your achievements as you revisit them throughout the program. Olympic Weightlifting and Gymnastics Skills: Dive into the world of Olympic weightlifting and master fundamental gymnastics movements under the guidance of an experienced coach. Expert Guidance: Benefit from Peter Ranki's wealth of knowledge as he shares insights, tips, and coaching cues to optimize your technique and prevent injury. Warm-Up and Cool-Down Routines: Thoughtfully designed warm-ups to prepare your body for action and cool-downs to aid in recovery and flexibility. Additional Blocks: The option to engage in supplementary strength, skill, or mobility exercises for those who wish to take their training a step further. Mindfulness and Reflection: Embrace moments of mindfulness and reflection to appreciate your journey and set the stage for continuous growth. Take the leap into the world of functional fitness with "12-Week Functional Fitness Training Program: Beginner to Intermediate." This program is not just a manual; it's a transformative experience that will equip you with the tools, knowledge, and motivation to embrace a healthier, stronger, and more empowered version of yourself. Start your journey today and embark on a path to optimal fitness and well-being.
Author: Peter Ranki
Publisher: Independently Published
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 0
Get Book Here
Book Description
12-Week Functional Fitness Training Program: Beginner to Intermediate Unlock your true athletic potential and transform your fitness journey with the comprehensive guide, "12-Week Functional Fitness Training Program: Beginner to Intermediate," authored by Peter Ranki, a distinguished CrossFit athlete, coach, and physical trainer. In this expertly crafted program, Peter Ranki draws upon over a decade of experience in competitive CrossFit, coaching, and athletic training to bring you a dynamic and progressive 12-week journey that caters to both beginners and those looking to advance their functional fitness skills to an intermediate level. Designed to empower individuals of all backgrounds, the program is structured with precision and care, delivering a systematic approach to building strength, endurance, speed, explosiveness, and foundational fitness. Each week is meticulously curated to provide a balanced fusion of conditioning, strength training, skill development, and recovery. Whether you're stepping into the world of functional fitness for the first time or seeking to elevate your performance, this program offers a clear pathway to success. Inside "12-Week Functional Fitness Training Program: Beginner to Intermediate," you'll find Comprehensive Workouts: Engaging and effective workouts that evolve progressively, challenging your limits and fostering steady growth. Benchmark WODs: A series of benchmark workouts that allow you to gauge your progress and celebrate your achievements as you revisit them throughout the program. Olympic Weightlifting and Gymnastics Skills: Dive into the world of Olympic weightlifting and master fundamental gymnastics movements under the guidance of an experienced coach. Expert Guidance: Benefit from Peter Ranki's wealth of knowledge as he shares insights, tips, and coaching cues to optimize your technique and prevent injury. Warm-Up and Cool-Down Routines: Thoughtfully designed warm-ups to prepare your body for action and cool-downs to aid in recovery and flexibility. Additional Blocks: The option to engage in supplementary strength, skill, or mobility exercises for those who wish to take their training a step further. Mindfulness and Reflection: Embrace moments of mindfulness and reflection to appreciate your journey and set the stage for continuous growth. Take the leap into the world of functional fitness with "12-Week Functional Fitness Training Program: Beginner to Intermediate." This program is not just a manual; it's a transformative experience that will equip you with the tools, knowledge, and motivation to embrace a healthier, stronger, and more empowered version of yourself. Start your journey today and embark on a path to optimal fitness and well-being.
Author: Peter Ranki
Publisher: Independently Published
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 0
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Book Description
Stronger Every Day: A 12-Week Strength Training Program for Functional Fitness Athletes Welcome to the "Stronger Every Day: A 12-Week Strength Training Program for Functional Fitness Athletes." Designed for Functional Fitness and CrossFit athletes, this program aims to enhance your strength and muscle endurance, complementing your regular WODs and class training. Program Structure Block 1: Building Strength and Basic Muscle Endurance (Weeks 1-4) In the first block, you'll focus on establishing a solid foundation. Through fundamental movements and higher repetitions, you'll build basic strength and muscle endurance. This phase prepares your muscles, joints, and connective tissues for the increased intensity to come. Block 2: Increasing Intensity and Volume (Weeks 5-8) The second block intensifies your training. With heavier weights and more sets, you'll push your limits and stimulate greater strength gains. This phase focuses on compound movements and increased volume, testing your endurance and resilience. Block 3: Maximizing Strength and Endurance (Weeks 9-12) The final block is designed to maximize your strength and muscle endurance. You'll lift heavier weights with lower repetitions, aiming for peak strength development. This phase ensures you maintain muscle endurance, preparing you for high-level performance in your functional fitness workouts and competitions. Weekly Structure Each week consists of five training days, organized as follows: Day 1: Pull Day 2: Press Day 3: Legs Day 4: Combined Lifts Day 5: Optional - Active recovery, an extra strength session or follow up on exercisers you didn't have time to do earlier in the week. Key Features Flexibility: While the program is designed for five days a week, it can be adapted to fewer days if needed. Completing at least three sessions per week is recommended for best results. Integration with WODs: Each strength session is 30-60 minutes long and can be performed before or after your daily WOD. This ensures the program complements rather than interferes with your regular training. Emphasis on Recovery: Recovery is crucial. The program encourages listening to your body, taking rest days as needed, and avoiding overtraining. Active recovery options are provided to keep you moving without excessive strain. Progressive Overload: The program gradually increases the intensity and volume, ensuring continuous progress. By the end of 12 weeks, you'll have significantly improved your strength and muscle endurance. Who Is This Program For? This program is ideal for CrossFit and Functional Fitness athletes looking to enhance their strength and muscle endurance. Whether you're preparing for competitions or seeking to improve your performance in regular workouts, this program provides a structured approach to achieving your goals. Conclusion "Stronger Every Day" offers a balanced, structured approach to strength training, designed to fit seamlessly into your existing fitness routine. By following this program, you'll not only become stronger but also more resilient, improving your overall performance and reducing the risk of injury. Start this 12-week journey with dedication and commitment, and watch yourself grow stronger every day. Let's get started!
Author: Peter Ranki
Publisher: Independently Published
ISBN:
Category : Sports & Recreation
Languages : en
Pages : 0
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Book Description
Unlock Your Competitive Edge: A Holistic Guide to Functional Fitness Mastery Elevate your performance and climb the leaderboard with the "A Road to the Quarterfinals" Training Program. Crafted for intermediate and competitive athletes committed to excelling in their functional fitness journey. Authored by Peter Ranki, a seasoned competitor and coach, this program transcends conventional training manuals, offering a holistic approach that marries the hows with the whys of peak performance. Dive into a regimen that not only challenges your physical limits but educates on the strategic underpinnings of effective competition preparation. This all-you-need guide is your beacon towards not just securing a coveted spot in the quarterfinals but also propelling you into the semifinals, with an eye on sustainable success and career longevity in the competitive landscape. Peter Ranki, leveraging over a decade of competitive experience and coaching acumen, distills his insights into actionable strategies, ensuring every workout, recovery technique, and mental fortification tactic is a step towards unlocking your full athletic potential. This guide stands as a testament to his holistic vision of fitness, where understanding the intricacies of training goes hand-in-hand with executing them flawlessly. This is more than a training program; it's a journey towards understanding the essence of competition, guided by a coach who's walked the path of transformation, from eager beginner to seasoned professional. Embark on this journey with Peter, and redefine what success looks like in the world of functional fitness. Whether you're eyeing the leaderboard with ambition or seeking to deepen your competitive prowess, This guide offers the blueprint to not just reach but exceed your goals, ensuring your training journey is as fulfilling as it is successful
Author: Adam Sinicki
Publisher: Mango Media Inc.
ISBN: 1642505048
Category : Health & Fitness
Languages : en
Pages : 331
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Book Description
Train Like a Superhero "I recommend this book to all personal trainers, training geeks, and people who just want to learn about different training methods and philosophies.” ―JC Santana, author of Functional Training #1 Best Seller in Physical Education and Coaching Body and Brain Training Designed to Unlock Your Amazing Hidden Potential Change your life. Many of us have forgotten how to move correctly. We live with muscular imbalances, constant pain, and low energy. Adam Sinicki is on a mission to change this. He is best known for his YouTube channel “The Bioneer”, where he provides expertise on functional training, brain training, productivity, flow states, and more. Be better than just functional. Currently, functional training is exercise as rehabilitation. It aims to restore normal, healthy strength and mobility using compound and multi-faceted movements. In Functional Training and Beyond, Adam reveals how to become “better than just functional.” We can improve our physical performance and our mental state. We can train to move better, think more clearly, feel energetic, and live more efficiently. Advanced way to train. Until now working out has had one of two goals─get bigger or get leaner. But why are those the only goals? What if there was a third, practical, healthy and exciting way to train our body and our mind? Learn how we can train our brains just like our bodies, and how to incorporate this into a comprehensive, well-rounded program. Discover: New ways to train body and mind Training for greater mobility, less pain, improved mood, and increased energy The fun of training with kettlebells, calisthenics, clubbells, street workouts, animal moves, handstands, rope climbs, isometrics, and more Fans of Overcoming Gravity, You Are Your Own Gym, The World’s Fittest Book, New Functional Training for Sports, or Calisthenics for Beginners―discover a new and better way to train both your body and mind in Functional Training and Beyond!
Author: Damect Dominguez
Publisher:
ISBN: 9780578205991
Category :
Languages : en
Pages : 160
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Book Description
Training Day is the result of over three years of obsessively writing and testing workouts-short and long, light and heavy, high skilled and low skilled, and everything in-between. Each workout is intended to be both fun and effective-and of course, sometimes grueling!The book is written for box owners and athletes alike. Need a quick workout to do while on vacation? Turn to the bodyweight chapter and find a WOD you can do in your hotel room. Want to program a tough triplet for your class? Training Day's got a ton of them!If you're looking to maximize your gains, Training Day offers instructions on how to program a week, month, or the entire year using the workouts in this book. As a matter of fact, we've used these same workouts over the course of several years and seen athletes improve in all aspects of their fitness-stronger, faster, fitter!
Author:
Publisher: Philip Swart
ISBN:
Category :
Languages : en
Pages : 62
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Book Description
Functional fitness for life is not the latest fad workout or traditional bodybuilding split training where you train one muscle group a day. This program is designed to train your body in the way we are designed to work and function. Hardly ever, if ever at all, do we require to use one specific muscle group to perform a task. The body works as one unit, so why not train like that? This program is aimed at people, no matter your age or gender to get fitter, stronger, healthier and leaner. We focus on the body as one unit and grouped into 3 levels with progression. You don’t have to spend hours in the gym and following this training method, nothing more than 4 hours will be needed per week.
Author: Dr. Underwood
Publisher: Dr. Underwood
ISBN:
Category : Health & Fitness
Languages : en
Pages : 63
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Book Description
Colorado Mountain Fitness's book of WOD's48 Functional Training Workouts – All Different, no repeats and all designed to create positive gains in your journey to get in shape!A 3 month workout program with 48 different workouts (no two workouts are the same), no repeating, no boring same ole, same ole. Each workout is fresh and different.These workouts (WOD’s) are actual daily workouts from Dr. Underwood’s fitness studio – Colorado Mountain Fitness in 2014. Each workout has been CMF member tested!This book contains 12 weeks of workouts, 4 workouts per week, designed to give you a full body workout each week.Each workout is on a separate page, ready for you to print or screenshot and take to the gym OR workout at home.Several exercises are explained in the glossary of the book so you will have a good understanding of how to execute each exercise listed.Many of the exercises have modifications for those who do not have workout equipment at home, or limitations due to loss of motion or flexibility. The Perfect companion ebook to Dr. Underwood’s “Lose Weight STAY in Shape” These two books combined give you a 12 week PROVEN, Nutrition and Exercise Program. Designed to Help You Lose Weight, Build Muscle and BURN FAT Right off Your Body!
Author: Mark Lauren
Publisher: Ballantine Books
ISBN: 034552859X
Category : Health & Fitness
Languages : en
Pages : 194
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Book Description
From an elite Special Operations physical trainer, an ingeniously simple, rapid-results, do-anywhere program for getting into amazing shape For men and women of all athletic abilities! As the demand for Special Operations military forces has grown over the last decade, elite trainer Mark Lauren has been at the front lines of preparing nearly one thousand soldiers, getting them lean and strong in record time. Now, for regular Joes and Janes, he shares the secret to his amazingly effective regimen—simple exercises that require nothing more than the resistance of your own bodyweight to help you reach the pinnacle of fitness and look better than ever before. Armed with Mark Lauren’s motivation techniques, expert training, and nutrition advice, you’ll see rapid results by working out just thirty minutes a day, four times a week—whether in your living room, yard, garage, hotel room, or office. Lauren’s exercises build more metabolism-enhancing muscle than weightlifting, burn more fat than aerobics, and are safer than both, since bodyweight exercises develop balance and stability and therefore help prevent injuries. Choose your workout level—Basic, 1st Class, Master Class,and Chief Class—and get started, following the clear instructions for 125 exercises that work every muscle from your neck to your ankles. Forget about gym memberships, free weights, and infomercial contraptions. They are all poor substitutes for the world’s most advanced fitness machine, the one thing you are never without: your own body.
Author: Kathy Kent
Publisher: Lulu.com
ISBN: 1304840107
Category : Health & Fitness
Languages : en
Pages : 236
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Book Description
Lifestyle Wellness are two words that, when combined, are powerful and compelling, implying a healthy balance of the many aspects of your life. It carries with it an underlying tone of longevity or foreverness, a journey on a never-ending continuum to a healthy lifestyle. Think of it as a journey on a road, where the road has no specific destination, but it does have a direction. The road may present roadblocks, potholes and detours. It may have turns and hills and even rest stops. But, as long as you stay on the road, you're making progress on your journey. Lifestyle wellness is like that road. This book is intended to be a journey over the course of approximately twelve weeks. Within each chapter are three separate sections focusing on and providing physical, nutritional, and emotional support - the three major components of successful weight loss, a healthy body, and lifestyle change. Get your complimentary 12-week membership at http: //www.365fitt.com/individual.
Author: Eric Cressey
Publisher: Da Capo Lifelong Books
ISBN: 0786731966
Category : Health & Fitness
Languages : en
Pages : 257
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Book Description
Most of the 23 million American men who lift weights do so to get bigger; unfortunately, many of them are going nowhere with watered-down bodybuilding routines that don't help them actually get stronger. Eric Cressey's cutting-edge four-phase program, featuring constant progression, variation, and inspiring goals, keeps you focused on increasing strength along with muscle mass, helping you achieve the fittest, most energetic, and best-looking body you've ever had-with fewer hours at the gym.
