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The Nine Key Elements of Fitness

Was $112.99.
Now $56.49 (£35.02)

**PLEASE NOTE: This book is currently only availabe in PDF format. A link will be sent to you within 48 hours of placing your order.

No matter what your ability level, every athlete needs to remember the foundations of good fitness. Get back to fitness basics with The 9 Key Elements of Fitness.

Many committed, hard-working athletes struggle to achieve their very best because they’re unable to identify which aspects of fitness they may be lacking in. And that means they can’t adjust their training and conditioning to address these weaknesses.

Unfortunately competitive sport operates at such a high level nowadays that you can’t turn in a medal-winning performance simply by competing regularly, and supplementing this through training that relies on doing more of the same basic activity. No matter how much more of the same you try to do! Runners need to do more than just run, cyclists need to do more than simply ride their bikes for longer distances, swimmers need to train outside of the pool…

Now, with the assistance of this brand new workbook, you can address any imbalances in your current training programme, and achieve the performances you’ve always known you’re capable of. The Nine Key Elements of Fitness is a must-have for all athletes. The recommended retail price is $112.99, but we are making it available here for only $65.53. That's a full 42% off!

Here’s how it works.

The 9 Key Elements of Fitness breaks down the concept of ‘fitness’ into each one of its constituent parts, devoting a full chapter to describing and explaining each element as follows:

Strength – the extent to which muscles can exert force by contracting against resistance (holding or restraining an object or person)

Power – the ability to exert maximum muscular contraction instantly in an explosive burst of movements (jumping or sprint starting)

Agility – the ability to perform a series of explosive power movements in rapid succession in opposing directions (zigzag running or cutting movements)

Balance – the ability to control the body’s position, either stationary (eg a handstand) or while moving (eg a gymnastics routine)

Flexibility – the ability to achieve an extended range of motion without being impeded by excess tissue, ie fat or muscle (Executing a leg split)

Local Muscle Endurance – a single muscle’s ability to perform sustained work (eg rowing or cycling)

Cardiovascular Endurance – the heart’s ability to deliver blood to working muscles and their ability to use it (eg running long distances)

Strength Endurance – a muscle’s ability to perform a maximum contraction time after time (continuous explosive rebounding through an entire basketball game)

Co-ordination – the ability to integrate the above listed components so that effective movements are achieved

Then, the workbook tells you exactly how to train each aspect of fitness in turn, so you can make sure you have all the speed, power, flexibility, endurance, co-ordination, and more, that you need to excel at your chosen sport.

Throughout the workbook’s 168 pages the emphasis is on practical advice and concrete suggestions. This is no jargon-filled, academic study!

All of this information is the result of evidence-based sports science studies conducted around the world – many millions of dollars worth of research in all. So you get cutting-edge tips and techniques designed to boost your sports performance to new heights.

And because every section of The 9 Key Elements of Fitness includes easy-to-implement sports science-based workouts, training programmes and tests, you’re able to put this information to work for you or your team right away, whatever your chosen sport.

Previously, these insights were the preserve of a relatively small number of sports people around the world, most of them top-level competitors and their coaches. As you might imagine they didn’t exactly go out of their way to share these findings with the sports press, amateur sportsmen, or the general public.

Now, with the publication of The 9 Key Elements of Fitness, you have the chance to share in the performance-enhancing benefits of these proven training, conditioning and competition techniques – just as elite athletes do.

Learn from our expert panel of sports science practitioners – and get the full benefit of their decades of high-level training & conditioning experience.

No individual sports science practitioner, no matter how qualified and experienced they may be, can claim to have all the answers in a field as dynamic and fast-moving as ours.

Similarly, no single country has a monopoly on sporting wisdom, regardless of how many Olympic or World Cup medals their athletes win in a year. Top-level sport is far too international for that.

Sadly, there is not enough space here to give all of their qualifications, or indeed to list all of the contributors. But here’s a sample listing to allow you to judge for yourself the calibre of our writers – and the quality of their training & conditioning advice:

Phil Campbell is a personal trainer and a masters athlete who holds several USA Track and Field Masters titles. He also has a black belt in Isshinryu Karate and has competed and won titles in martial arts and weight lifting competitions.

Raphael Brandon is a sports conditioning and fitness specialist and a frequent contributor to the Peak Performance sports science research newsletter. He currently works with players on the England Netball squad, England women’s Rugby squad and international junior tennis players.

Walt Reynolds is a strength and conditioning specialist and Director of Training at the Michigan Athletic Club, USA.

Dawn Hunter, a British Triathlon Association Club coach, has been coaching individual triathletes and a triathlon club for over three years. She also competes in triathlons up to half ironman distance

Vern Gambetta is a conditioning coach for several teams in Major League Soccer as well as the conditioning consultant to the USA Men’s World Cup Soccer team. He is a popular speaker and writer on conditioning topics, having lectured and conducted clinics in Canada, Japan, Australia and Europe. Vern’s coaching experience spans 34 years at all levels of competition.

Stephen Garland is a sport and exercise physiologist at Durham University and an international decathlete.

Brian Mackenzie, our workbook editor, is a UK Athletics level 4 performance coach and a coach tutor. He has been coaching sprint, middle distance and combined event athletes for the past 20+ years and has 35 years experience as an endurance athlete. Brian is the editor of the Successful Coaching Newsletter.

Each of these individuals, and the six other sports science specialists we don’t have space to mention, has many years of experience in sports performance research, training and coaching. Together, they offer you the best of both worlds: decades of training & conditioning experience at the highest levels of sport, coupled with first-hand knowledge of the very latest sports science findings.
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Strength – can your body exert enough force to meet the requirements of your event?

The nature of strength is always difficult to define. The strong runner, the strong shot-putter and the strong jumper clearly have little in common, yet we consistently group strength attributes together as if we are looking for the same result for each event.

In the Strength Module of The 9 Key Elements of Fitness we acknowledge that different events/sports need different ‘strengths’, and different ‘strengths’ require different training methods.

So we begin the discussion by identifying the various forms of strength required by competitors in different sports. Then we go into the specifics of how you go about building the kind of strength needed for your sport. For example, we set out a land-based strength training programme designed for swimmers, based on the mechanics of the front crawl stroke. We tell you exactly how to perform each exercise and how many sets and repetitions to perform. And we provide full details of a strength training regime for runners, and explain how best to go about designing strength training for women athletes.

Want to know how you measure up in terms of strength? Simply use our upper body strength test to see how well you’re doing – and what you need to do to build greater reserves. We provide all the diagrams and tables you need for self-testing at home or in the gym.

Power – just imagine what you could do with more of this…

Do you ever look in awe at top sprinters and realise just how fast they are running? Or wonder how it is top rowers like Matthew Pinsent and James Cracknell don’t tear their boat apart, so powerful is their every oar stroke! Wherever you look in the world of top-class sport, power counts.

In the Strength Module of The 9 Key Elements of Fitness we explain how you can build more power into your training. For example, there’s full details of a year-round plyometric exercise regime, complete with illustrative tables and diagrams. It’s a phased programme designed specifically to avoid injury and/or over-training. Then we explain how you can make your muscles more fatigue-resistant by incorporating specific exercises into your training

We also discuss how you can get the right balance between quality and quantity in your weight training so you achieve the appropriate trade-off between strength and power for your sport. And we demonstrate how to find out what level of explosive power you already have.

Agility – can you make all the moves better than your opponent?

Agility training is arguably the one area of training where old myths endure longest. Agility work is not conditioning; it is speed development work. Movements must be mastered before any element of fatigue is brought into the picture. So grass drills, mat drills, and line drills until you are ill have no foundation in training theory. In fact this approach is counterproductive in terms of sound motor learning. Incorrect movement patterns are learned and grooved.

Does fatigue or so-called ‘pressure training’ fit into the picture? Of course. There is no question that an athlete must be able to do plants, cuts, starts and stops even in a fatigued state. But that is not where you start – add reaction, add game situations and then add fatigue only once the movements themselves have been mastered.

In Module 3 of The 9 Key Elements of Fitness we identify and explain the five individual components of agility training – and tell you how best to build these into your overall exercise programme.

You’ll learn how to build the levels of rotational power you need to perform zippy turns at speed and under pressure – including six agility-building exercises that will help you foil your opponent on the court or the playing field. We also provide full details of a drill session that’ll develop extra quickness and agility in squash players, footballers, rugby players and others. And we give you full details of a test you can use to measure how well your agility development is progressing.

Balance – are you as light on your feet as you should be?

Balance is a dimension of fitness that is often overlooked, and seldom trained. It’s needed by runners when negotiating woodland, by tennis players when reaching for a drop shot and by footballers taking the ball on the volley from slightly behind them. Each of these situations requires the exercise of just the right amount of flexibility and agility at the right time and from the right areas of the body in order for us to execute the desired task, recover – and then be able to repeat the same or similar tasks without injury.

That’s why increasing numbers of athletes today use balance training as an integral part of their overall training programs, both for injury prevention and performance enhancement. The idea is to recreate and manipulate in a controlled environment what we do in an event or game situation.

So we focus on balance training in Module 4 of The 9 Key Elements of Fitness. There’s a big section on training with a balance board that explains how to improve your strength, co-ordination and flexibility. It describes in detail eleven different exercises you can do, some designed specifically for beginners, others for more advanced users of the balance board.

Not yet got access to a balance board? No problem. The Balance Module also includes a section on hard-floor exercise drills specifically designed to enhance one’s balance, and that don’t require any specialised equipment. You can do them equally well at home or at the gym.

Finally, we describe a fitness test that enables you to determine how adequate your balance is, and whether you would benefit from focusing more on this area of fitness.

Flexibility – are you prone to muscle stiffness or sports injury?

Flexibility training, or stretching, is used in varying forms by practically every coach, athlete and physiotherapist on a regular basis. That is to say, a form of stretching is likely to take place at some point in every training or therapy session. Yet, in terms of its scientific basis, flexibility training is probably the least understood of all the fitness components.

In the Flexibility Module of The 9 Key Elements of Fitness we discuss the three different forms of stretching technique, and explain the link between flexibility and performance. You’ll find out the best way to stretch, when to use dynamic stretching techniques, and when it’s preferable to use static stretching exercises.

The Module includes full details of how to perform 24 different stretching exercises, plus five flexibility tests you can use to assess your current level of flexibility. Each test comes with a rating table for men and women, so you can see at a glance how well you’ve done..

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Local Muscular Endurance – do your muscles have what it takes to last the course?

In Module Six of The 9 Key Elements of Fitness we provide a wealth of practical advice on how your can build greater levels of local muscle endurance.

For cyclists and other endurance athletes we explain how best to plan one’s training for year-round success. Then there’s a special section on hill training that explains the benefits of this specialised form of conditioning, complete with practical examples of sessions you can do for long, medium and short hills.

In our circuit training section, we explain how to go about designing a circuit training session to meet your individual needs, including the specifics of which exercises to do and in what order.

In our final section we give full details of a test swimmers can use to determine the appropriate target time for each repetition of a swimmer’s aerobic training session.

Cardiovascular Endurance – do your muscles have what it takes to last the course?

Ask any committed runner what’s the biggest challenge you face in chasing your weekly mileage target, and you’ll probably get the same answer: boredom. So in Module 7 of The 9 Key Elements of Fitness we tell you how to go about using changes in pace and running environment to weave more interest into your long runs – and how such tricks of the trade can lead to rapid improvements in performance.

We also explain how you can improve your stride length and frequency, and how to breathe more effectively when running. This section on running economy includes specific exercises and routines.

Then our focus switches to maximal intermittent exercise sports like football. We look at the energy demands such sports place on competitors, how energy is supplied to the cardiovascular system and how best to train for these demands.

Finally, we share details of a handy test for predicting your VO2max. Use it to find out how much better you’ll be able to perform with some specific training targeted at eliminating any fitness weaknesses you might have.

Strength Endurance – can you sustain your power output right up to the finish line?

Strength endurance is the specific form of strength displayed in activities that require a relatively long duration of muscle tension with minimal decrease in efficiency. Sports that involve strength endurance are numerous in nature, from the rower to the swimmer to the wrestler on the mat.

It is not always the strongest athlete who wins in all cases, rather the one that can sustain the most power over the full term of the activity. Therefore, development of all the various types of muscle fibres benefits the athlete.

While it’s predominantly the fast twitch muscle fibres that create maximum power output in the explosive sports such as sprinting and weightlifting, slow twitch fibres are the prime fibre cells used in long distance aerobic events.

Combining and training these two types of fibres at all speeds and angles produces strength endurance.

With this objective in mind, the Strength Endurance Module of The 9 Key Elements of Fitness identifies and explains the best training methods for fast twitch motor units. Our analysis deals with the differing requirements of ‘power athletes’ and ‘endurance athletes’ alike. We also explain the techniques of continuous, interval and resistance training.

Throughout the module, the emphasis is on practical, easy-to-implement exercises with illustrative diagrams and tables.

Co-ordination – how to make sure it all comes right for you on the Big Day

It is often said that planning training programs is a combination of art and science. One of the most important aspects of sports performance is the athlete being in the best shape at the right time.

This is the case not only for the elite athlete arriving at a major games or championships, but also for the club runner aiming for a special 10K or marathon. Athletes will always want to run personal bests at the races that are most important to them, but to be able to do this the element of risk is removed by yearly planning.

That’s why the final Module of The 9 Key Elements of Fitness deals with the vital issue of training co-ordination. How to make sure you’re at peak performance when it really matters. So we explain how to plan your training by working backwards from the season’s main competition. And we examine the use of sport-specific weight training workouts and the effects of combined training on sports performers. You’ll find out the best time during the training year to consider developing strength without interfering with your performance goals.

Order your copy via our web site, and you pay just $65.53, a 42% saving off the original price of $112.99! . Every order also comes with our 30-day Money-Back Guarantee.

**PLEASE NOTE: This book is currently only availabe in PDF format. A link will be sent to you within 48 hours of placing your order.

Our Unconditional 30-day Money-back Guarantee: if, for any reason, you decide The 9 Key Elements of Fitness doesn’t deliver what we promise, just let us know. We’ll refund your money in full, immediately and without question.

Price: $56.49
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