Table of Contents
Acknowledgements iv
Introduction vi
Part 1 Fitness Goals 1
1 Principles and variables for progressive training 1
2 Cardiovascular fitness 12
3 Flexibility training 25
4 Muscular fitness (strength and endurance) 36
5 Motor fitness 54
Part 2 Session Structure and Programme Design 59
6 Advanced warm-ups (with illustrations of dynamic stretches) 61
7 Advanced cool downs (with illustrations of partner stretches) 69
8 Seasonal training 73
9 Periodisation 75
Part 3 Skills, Drills and Safety 81
10 Skill and learning 82
11 Advanced circuit drills and design 90
12 Safety considerations 101
Part 4 Advanced Hardcore Circuits 105
13 Kettlebell training with exercises 106
14 Medicine ball training with exercises 123
15 Sandbag training with exercises (power bags and × bags) 136
16 Sledgehammer training with exercises 152
17 Rubber tyre training with exercises 159
18 Rope climbing with exercises 163
19 Telegraph pole/gym bench training 170
List of abbreviations 177
References and recommended further reading 178
Index 180