JC's Total Body Transformation 9781492572763, 2018054827, 9781492563181, 9781492563174, 149256317X
If you're ready to transform your body and perfect your athletic skills, then this is the book for you. Based on so
287 26 197MB
English Pages 273
Table of contents :
Acknowledgments vi
Introduction viii
PART I Programming Functional Training
CHAPTER 1 Train for Results 3
CHAPTER 2 Program Framework 9
CHAPTER 3 Assess and Progress 15
PART II Body Transformation
CHAPTER 4 Legs and Hips 23
CHAPTER 5 Abs and Core 49
CHAPTER 6 Arms 67
CHAPTER 7 Shoulders 85
CHAPTER 8 Chest 111
CHAPTER 9 Back 129
PART III Athletic Movement
CHAPTER 10 Jumping 151
CHAPTER 11 Speed 163
CHAPTER 12 Agility 175
PART IV Athletic Endurance
CHAPTER 13 Lower-Body Metabolics 191
CHAPTER 14 Upper-Body Metabolics 197
CHAPTER 15 Total-Body Metabolics 209
PART V Putting It Together
CHAPTER 16 Nutrition and Recovery 221
CHAPTER 17 Programming for Success 239
Contributors 253
About the Author 254
