The Essence of Program Design

This is the first training programming book of its kind. No sections on physiology, anatomy, or scientific references-just programming made simple and ready for the road test! JC Santana has spent over 30 years training as an athlete and coaching others. In this book, he delivers all of the training programs that have proven their mettle at his Institute of Human Performance. After reading this book you will be able to train anyone, anywhere and anytime. More than 250 pages, 400 pictures, and 70 ready-to-go programs bring this text to life. If you have read all of the periodization books and are still confused or have many exercises in your arsenal but don't know what to do with them, this book will provide the direction you have been looking for.

Table Of Contents

Page            Chapter content

5                About JC Santana

9                Thanksgiving and Personal Notes

12             Table of Contents

14             Introduction

• The Purpose of This Book
• The IHP Training Philosophy

28            The ABCs of Program Design

• Periodization Made Simple
• Basic Concepts of Perdiodization
• Training Variables
• Components of Periodization
• The Training Year
• The Training Block
• The Training Cycle
• The Training Week
• The Training Day
• The Training Session

77            Putting It All Together

• What Happens First?
• To Test or Not to Test
• Creating the Plan

97          The IHP Hybrid Training System

• The 3-Tier Integration System
• The IHP Hybrids
• More on bi-plexes
• More on tri-plexes
• More on quad-plexes
• FITMOVES Circuits
• Team Circuits

123      The IHP Programs

• "Get Started" Conditioning Programs
• "Get Big" Hypertrophy Programs
• "Get Strong" Strength Programs 

184     The IHP Training Modalities and Exercises

• Barbell Exercises
• FreeMotion Machine Exercises
• Dumbbell Exercises
• Bodyweight Exercises
• Stability Ball Exercises
• Medicine Ball Exercises
• Band & Pulley Exercises
• Auxiliary Exercises

215     Articles

• Out to Pasture? Not Me... Not Yet!
• Out to Pasture? Not Me... Not Yet: The Saga Continues
• Plyometrics I
• Plyometrics II
• Plyometrics III
• Player Development vs. Athletic Development
• Free Weights vs. Resistance Training Machines
• One Set to Failure vs. Multiple Sets
• SAQ Training for Healthy Knees and Improved Performance

253    Closing Remarks

255    Recommended Readings and References