The Max: Functional Training for the Endurance Athlete BOOK

"To the MAX: Functional Training for the Endurance Athlete" will change the way the endurance athlete trains forever! Juan Carlos “JC” Santana now brings the endurance athlete his many years of strength and conditioning experience. JC’s Institute of Human Performance has become known as the Mecca of functional strength training, and endurance athletes from all over the world come to IHP to learn the latest breakthroughs in functional training. The "To the MAX" project represents decades of training development and experience and it is the most comprehensive resource on functional training for the endurance athlete. "To the MAX" book presents cutting edge functional training exercises, modalities and protocols designed specifically with the endurance athlete in mind. JC’s innovative approach will provide a stronger, injury-free level of performance, challenging athletes of any level. The "To the MAX" book will guide and teach the endurance athlete how to apply and integrate JC’s functional training methods into their current training program and change the way the endurance world thinks about functional strength training! This book is the perfect compliment to the "To the MAX" DVD and it is a must for athletes, coaches and personal trainers that love endurance sports.

Table of Contents

Pages    Chapter Contents

2          About The Author

5         Acknowledgements

10       Introduction

17      The Evolution of a Sport

25      The Evolution of Physical Training

• The Beginning: Event-Only Training
• The 1940s: "3 Sets of 10"
• 1960 to 1990: The Machine Revolution
• The 1990s: Functional Training
• The New Millennium: Functional Training Hits The Mainstream

30     Functional Training Concepts

• Movement Through New Eyes
• It Starts at The Core
• The Serape Effect
• It Is All About Power
• How Much Strength Is Enough
• Stabilization Limited Training
• Multiplanar Movement
• Movement Models and the Human Body
• The 4 Pillars of Human Movement

48      Functional Training for the Endurance Athlete

• Interacting With the Operational Environment
• Swimming
• Cycling
• Running
• Closing Thoughts on Biomechanics and Training

60     Demands of Various Endurance Events

• The Sprint
• The Olympic Distance  
• The Half-Ironman
• The Ironman

63     Energy Systems

• VO2 Max
• Lactate Threshold and Onset of Blood Lactate
• Thermoregulation
• Energy Systems and the Morphology of an Endurance Athlete

72     Periodization for the Endurance Athlete

• Introduction
• A Training Philosophy
• The Need for Planning Objectives of Periodization
• Periodization and Program Design
• Training Variables
• Components of Periodization
• The Training year
• The Training Block
• The Training cycle
• General Conditioning
• Hypertrophy
• Strength
• Power
• Power Endurance
• Putting the Cycles in the Yearly Plan
• The Training Week
• The Training Day
• Putting the Days into The Week
• The Training Session
• Traditional Training Session 
• The TRI-IHP Turbo-Charged Training Session

103      Putting It All Together

• To Test or Not To Test
• Testing and Assessments in the Field

111    Modalities

• Body weight Training
• Stability Ball Training
• Band and Pulley Training
• Medicine Ball Training
• Dumbbell Training
• Training with Toys

141    The TRI-IHP Hybirds System of Training

144    The TRI-IHP Workouts

• "Get Started" Conditioning Programs
• Conditioning Program #1 (Beginner)
• Conditioning Program #2 (Intermediate)
• Conditioning Program #3 (Advanced)
• "Get Big" Hypertrophy Programs
• Hypertrophy Program #1 (Beginner)
• Hypertrophy Program #2 (Intermediate)
• Hypertrophy Program #3 (Advanced)
• "Get Strong" Strength Programs
• Strength Program #1 (Beginner)
•  Strength Program #2 (Intermediate)
• Strength Program #3 (Advanced)
• "Get Powerful" Power Programs
• Power Program #1 (Beginner)
• Power Program #2 (Intermediate)
• Power Program #3 (Advanced)
• "Outlast Them All" Metabolic Power Programs
• Metabolic Power Program #1 (Beginner)
• Metabolic Power Program #2 (Intermediate)
• Metabolic Power Program #3 (Advanced)
• Charting
• Monday of a Power Phase
• Hybrid Charting
• Fitness Charting
• Protocols Chopper
• JC Leg Cranks
• Meta Chest
• Triple Threat
• Fab 5
• AB Blast
• CBR Core
• Gary's Matrix

187    Exercise Index

• Barbell Exercises
• FreeMotion Equipment
• Body Weight Exercises
• Stability Ball Exercises
• Band and Pulley Exercises
• Medicine Ball Exercises
• Dumbbell Exercises
• Toys

216    Conclusion

219    Article Index

243    Recommended Readings