Table of Contents
Foreword 6
Briefing: Train to live-and survive 9
Mission: Are you ready for the most important mission of your life? 21
Get the body you want 22
Fully Integrated Training-"FIT" 30
DL Self Defense System 32
Weaponry: Your exercise arsenal and how to use it 35
1 Strength training 40
DL Program 1 44
DL Program 2 58
DL Program 3 72
DL Program 4 82
2 Endurance training 93
3 Stretching, relaxation, and meditation 107
DL stretch 110
DL Self Defense System 116
Special OPS: Training under extreme conditions 119
Time to train-when you don't have the time 124
DL No Excuses 126
DL Goodnight Stretch 140
DL Self Defense System 147
Fuel & Supplies: Are you what you eat? 149
Forget the "crash diets" 152
Options for a perfect food day 157
Recipes for my "DL Specials" 159
Occasional cheating is fine-and enjoyable 160
Combining food with your training programs 162
DL Self Defense System 165
Tactics: Create your own body plan 167
Six programs for success 168
Movie Workouts 172
DL Self Defense System 181
Afterword 182
Exercise Index 186