Modern Art of High Intensity Training

Aurélien Broussal-Derval holds master's degrees in strength and conditioning, sport and rehabilitation, and performance engineering. He also has a degree in sport sciences from the National Institute of Sport and Physical Education (INSEP) in Paris, France. He is the author of French best-sellers Modern Physique Training, Judo Physique Training, Proprioception, and Field Tests: Protocols for Measuring Sport Performance. Broussal-Derval's career as a strength and conditioning coach is highlighted by his training of Olympic medalists, professional athletes, the French Olympic weightlifting team, the French boxing teams, and the British and Russian judo teams. He currently leads research for France Volleyball and is technical director to one of the world's premier martial arts studios, the prestigious Cercle Tissier in Vincennes. Broussal-Derval lives in Paris. Stéphane Ganneau is a professional illustrator and graphic designer. After training in applied arts in Nantes, France, he launched his career in advertising and product design. After 15 years, Ganneau's independent spirit, need for creativity, and desire for challenge drew him away from industry work. He now merges his love for illustration with his passion for strength training. His strong graphics, expressive lines, and vibrant colors result is a distinctive style that pairs perfectly with The Modern Art of High Intensity Training.

• Why You Need a Program to Be SuccessfulUsing Training Fundamentals as a Starting PointPrinciple 1: Progression Principle 2: Continuity Principle 3: Variety Principle 4: Nonlinearity Principle 5: Load and Recovery What You Should Know About PhysiologyThe Energy Continuum Quick, Energy! Lactate Is at the Heart of Energy Production What About Recovery? Adjusting the Intensity Using Time Under Tension to Adjust the Load Things That Interfere With TrainingRule 1: Prioritize the Work Rule 2: Work Out in the Right Order Rule 3: Avoid Bad Combinations Combinations That Work How to Use This BookThe Warm-UpBasic Warm-Up Reminders How to Plan a Warm-Up Principles to Keep in Mind Essential Parts of the Warm-Up(1) General Warm-Up (2) Auxiliary Warm-Up (3) Specific Warm-Up Specific High Intensity Training Routines Technical FoundationFoundational ExercisesClean and JerkClean Workout—Cleans JerkWorkout—Jerks Workout—Clean and Jerks Sandbag CleanWorkout—Sandbags Tire CleanWorkout—Tire Cleans SnatchWorkout—Snatches Kettlebell VariationsWorkout—Kettlebell Snatches Workout—Kettlebell Cleans Bent-Over RowWorkout—Bent-Over Rows Basic Athletic ExercisesSquatDifferent Types of Squats Anatomy Reminders How Far Should You Go Down in a Squat? Squat Mythology Range of Motion and Performance Squat TechniqueWorkout—Squats Front SquatWorkout—Front Squats Overhead SquatWorkout—Overhead Squats ThrusterWorkout—Thrusters One-Legged (Bulgarian Split) SquatWorkout—One-Legged Squats Pistol Squat (Air Squat on One Leg)Workout—Pistol Squats Workout—Mixed Squats Landmine Squat Landmine ObliquesWorkouts—Landmine Squats Bench PressWorkout—Bench Presses Bench Press With Dumbbells or Kettlebells Workout—Bench Presses With Dumbbells or Kettlebells DeadliftWorkout—Deadlifts Kettlebell SwingWorkout—Kettlebell Swings ArabesqueWorkout—Arabesques Straight-Leg DeadliftWorkout—Straight-Leg Deadlifts Sumo DeadliftWorkout—Sumo Deadlifts LungeWorkout—Lunges Bodyweight ExercisesFoundation for Pull-UpsWorkout—Pull-Ups Archer Pull-UpWorkout—Archer Pull-Ups Open-Hand (Clapping) Pull-UpWorkout—Clapping Pull-Ups Workout—Pull-Ups Rope ClimbingWorkout—Ropes Push-UpWorkout—Push-Ups RenegadesWorkout—Renegades BurpeeWorkout—Burpees Clapping Push-UpWorkout—Clapping Push-Ups Explosive Push-UpDouble Knee Tuck Push-Up Aztec Push-Up Superman Push-UpWorkout—Explosive Push-Ups Battle RopesWorkout—Battle Ropes Dips Workout—Dips Core ExercisesV-UpWorkout—V-Ups Toes to BarWorkout—Toes to Bars Turkish Get-UpWorkout—Turkish Get-Ups Barbell Ab RolloutWorkout—Barbell Ab Rollouts RunningRunning Techniques A Total-Body Approach to Running MechanicsParameters of Running Mechanics of Stride AdaptationWorkout—Running The 15-Week Modern Art Program Phase 1—Fundamentals Phase 2—Structural Development Phase 3—Intensify Phase 4—Optimize