Adam Sinicki

Functional Training and Beyond

Building the Ultimate Superfunctional Body and Mind (Building Muscle and Performance, Weight Training, Men's Health)

• Broschiertes Buch

Produktbeschreibung

Body and Brain Training Designed to Unlock Your Hidden Potential An entirely new way to train. Up until now working out has been defined as having one of two goals¿get bigger or get leaner. But why are those the only goals? What if there was a third, practical, healthy and exciting way to train our body as well as our mind? Functional Training and Beyond shows us how we can train our brains just like our bodies, and how to incorporate this into a comprehensive, well-rounded program.

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Produktdetails

• Verlag: Mango Media
• Seitenzahl: 384
• Erscheinungstermin: 19. Januar 2021
• Englisch
• Abmessung: 229mm x 152mm x 23mm
• Gewicht: 474g
• ISBN-13: 9781642505030
• ISBN-10: 164250503X
• Artikelnr.: 60371043

Autorenporträt

Adam Sinicki is a health and fitness writer with an interest in human performance. Adam is best known for his YouTube channel "The Bioneer", where he discusses functional training, brain training, productivity, flow states, and more. Adam has been working as a writer for over ten years, specializing in health, fitness, technology, and self-development. During this time, he has researched countless topics relating to health and fitness. He also holds a personal training diploma, and BSc in psychology from Surrey University, alongside experience in several martial arts, rock climbing, and bodybuilding. Adam's other career highlights include creating the hit mobile app Multiscreen Multitasking, working as a technology journalist and presenter for Android Authority, an assistant editor at Writers' News magazine, and penning two business and programming books published by Apress Media. He juggles these multiple commitments using the very same productivity tips that he shares on his channel! When Adam isn't training or writing, he enjoys synthwave musc, action movies, gaming, comics, eating sandwiches, and spending time with his wife and daughter in Oxfordshire, UK.

Inhaltsangabe

Chapter 1: What is Functional Training and Why Does it Matter? Chapter Goal: To explain the concept of functional training, and to explain why the big 3 lifts are not sufficient for complete strength.
Who needs functional training (martial artists, athletes, and in my opinion: everyone else)
How our modern lifestyles are ruining our bodies
Skills vs attributes
Recent trends and developments in fitness (movement culture, old time strongmen, MMA, parkour)
Why training the body and mind together is logical Chapter 2: The Science of Hypertrophy and Building Strength Chapter Goal: This chapter outlines the basic science of building muscle to help lay the foundation for what is to follow. Readers will learn the basics of building muscle and power.
Metabolic stress, muscle damage, and mechanical tension
Progressive overload (and alternatives)
Time under tension and other factors influencing growth
Bodybuilding vs powerlifting (also "powerbuilding")
Building explosive power (an explanation of muscle fiber types and rate of force development)
A list of effective strength-building exercises Chapter 3: Kettlebells and Alternative Methods for Building Strength Chapter Goal: This chapter will introduce lesser-known methods for developing truly transferrable strength, from old-time strongmen (and modern strongmen), to kettlebell training. Kettlebells help build strength thanks to their offset nature, and constantly changing angles of resistance. Similarly, old time lifts like the bent-press develop stronger obliques. This has huge carry-over for sports and everyday activities.
Old-time strongman lifts for training the missing muscles
Introducing the kettlebell (and clubbell/Indian clubs - with exercises)
Medicine balls, sandbags, battle ropes, and more
The missing link: grip strength (and pinky strength!)
How overcoming isometrics develop super-human strength (with explanation of muscle fiber recruitment)
Quasi isometrics
Hybrid exercises Chapter 4: Just Move: An Introduction to Movement Training Chapter Goal: This chapter will serve as an overview of the emerging movement culture, providing introductions to animal walks, training outdoors, and more. It will show you how to naturally increase range of motion, to eradicate stiffness, and regain child-like exuberance.
Get outdoors (why training outside is beneficial, an explanation of movements like MovNat)
Barefoot running and developing foot strength
Move like an animal (an introduction to animal walks)
Proprioception and balance
Why animals don't warm up (pandiculation and "incidental training")
Developing mobility Chapter 5: Handbalancing and Advanced Calisthenics Chapter Goal: This chapter is a natural progression from the last, explaining hand-balancing and gymnastics, along with movements such as gymnastic strength training. Straight arm strength is one example of a crucial aspect of strength that is overlooked by mainstream health and fitness. This can unlock amazing skills like planche and handstands, which will be explained here.
How to build muscle with bodyweight
An introduction to hand-balancing
Straight arm strength explained
Hollow body and core strength
Gymnastics rings, dip bars, parallettes, and other tools
Advanced calisthenics moves explained
Training for parkour
Training for martial arts Chapter 6: Maximizing Endurance Chapter Goal: This chapter will introduce concepts like HIIT, work capacity, steady state cardio, and more. Readers will learn how to increase fitness with long runs or short intense circuits. They'll also learn how this translates to better performance in the gym, and how to go even further with advanced techniques like breath training.
How to increase fitness with steady state cardio
Introducing HIIT (it's trendier and has many advantages, but doesn't entirely replace LISS as we will see here)
Metabolic conditioning and resistance cardio
Work capacity and strength endurance
Advanced methods for increasing VO2 max (including lung training, threshold runs, breathing techniques etc.) Chapter 7: The Mind Muscle Connection Chapter Goal: This chapter will explain the intimate connection between the body and mind and why training them together makes a lot of sense. It will also discuss some specific strategies for improving mental performance, which can likewise enhance your training.
How we think with our bodies (this works in several ways, but I'm particularly excited to discuss embodied cognition - a fascinating and relatively new psychological theory).
How movement unlocks the learning potential of the brain (learning new movements is fantastic for brain plasticity)
Muscle control (how old-time strongmen and golden-era bodybuilders gained greater control over individual muscles and how this is beneficial for max strength)
Accelerate skill acquisition
Reflexes, working memory, and attention
Motivation, discipline, and mental toughness
Meditation for optimal performance Chapter 8: Recovery and Refueling Chapter Goal: Training on its own is not enough. Just as important is the rest and recovery phase, along with proper nutrition. This book won't go into great depth regarding nutrition, but will provide some basics such as the importance of micronutrients, how to gain/lose weight, and advice on protein consumption.
Nutrition basics: weight loss, weight gain, and supporting your training
Why you aren't losing/gaining weight
The importance of sleep and how to optimize it
Bulletproof: how to prevent injury
Avoiding overtraining and burnout
SuperFunctional supplement - what do you really need?
More lifestyle factors for optimum recovery Chapter 9: Programming and Overcoming the Interference Principle Chapter Goal: This book introduces lots of concepts and different training methods. The interference principle suggests that combining multiple training methodologies can result in diminishing returns. This chapter provides information on basic programming for any type of training, as well as explanations for the program that will be introduced in the final chapter. It also provides tips on how to set goals, overcome setbacks etc.
How to write a training program: cycles, frequency, and goals
Full body vs PPL vs Bro Splits (and a fourth option)
How to overcome the interference principle
Concurrent training
Dealing with setbacks and fitting training around your schedule. Chapter 10: Your Program for Complete Functional Fitness: The Protean System Chapter Goal: The book ends with a detailed training program that combines everything discussed in previous chapters. It also outlines a new strategy for combining isometric, explosive, and high-rep training in each routine that I call the "Protean System." The program also incorporates exercises for cognitive performance. There will be a recap on diet, deload weeks, and mobility.
Conclusion and words of encouragement