Editorial Review

Reviews

Amazing book by an amazing trainer, December 1, 2010
As someone who has penned several fitness books (including the Ultimate Dumbbell Guide and The Body You Want in the Time You Have) and has written about exercise for 17 years, I can say without question that Pat is one of the true--and few--pioneers in the 'no-spin, tell it like it is' approach to fitness and exercise. I rarely praise celebrity trainers because many that are 'known' really aren't as wise when it comes to fitness...they are simply admired for their client list. In Pat's case, there's a reason A-listers turn to him...his methods are sound, true and effective. Keep up the great work Pat... and thank you for producing one of the few books out there that definitely delivers the results that a reader would hope to expect.

Myatt Murphy ... Read more

Editorial Review

Reviews

The best. Period., January 17, 2008
In my opinion, the goal of this book is to give people who want to compete in triathalons a scientific, self-coached training plan. Does it deliver? Absolutely. The book accomplishes this through six, cleanly divided parts.

Part one, "The self-trained triathlete" is concerned with the "philosophical" basis for methodical training. It deals with things such as attitide and commitment, which are as important to me as the physical training.

Part two, "From lab to real world" talks about the scientific foundation of training and goes into the science and priciples of training (i.e. progressive resistance, periodization, etc.).

Part three, "Training with a purpose" seems to pull together parts one and two in which a system of purposeful training is described. This part will help the reader to determine exactly what their training needs are and the best ways to address them.

Part four, simply titled "Planning" is really the heart of the book. Here the book helps you design your own training plan for a season, week by week.

Part five, "Racing and recovering" takes you through the many details of preparing to race and recovering after. In other words, it gives you info on what to do before and after the actual race. This information is essential as many athletes neglect to recover properly before starting training again for the next race.

Part six, "The competative edge" talks about other supplemental aspects of training that can contribute to peak performance. Here the book covers things such as swimming tips, weight training ex's, eating tips, keeping a training diary, etc. I like to think of this chapter as a kind of "tie up the loose ends" section.

Truly a book that lives up to its name, I can't see many readers coming away from this book without picking up much useful information- from the beginner to the experienced. Athletes who have shoulder trouble that interferes with their training might also find Treat Your Own Rotator Cuff helpful too. Happy training!

Comprehensive and scientifically proven, September 6, 2000
After reading this book, many other books and articles on the sport seem to be poorly written. The author provides the whole picture for his claims by mentioning relevant scientific studies both supporting and nullifying his training method. He does not base any of this book on opinion, but does point out that there is also an art to training that has nothing to do with science.

He gives excellent instruction for all three sports including how to devise a training plan customized for your goals, the special skills required for each sport, and nutrition. It is a very comprehensive book and will take at least a couple of weeks to finish, but the education is priceless. I never raced a triathlon before this book and after reading it, I felt like I had more information in my head on the subject than most seasoned veterans.

The only negative about this book is that there needs to be more on swimming and to truly become a better swimmer you will need another resource; I believe he suggests Total Immersion by Terry Laughlin. Joe Friel's web site is http://www.ultrafit.com/ and you can go there for more tips or to inquire about personal coaching services. I sent him an e-mail questioning something in the book that I didn't understand and he responded the same day. I constantly quote the book to my friends. Maybe that's why it's called the "Bible".

informative, August 28, 1999
Not being of the multisport athlete ranks myself (I'm a runner)I endeavoured to branch out this year and try a triathlon using the advice given in this book. I found that not only was this book incredibly useful for the novice triathlete, it was also the best book on running I have ever picked up. Advice on training cycles, nutrition, strength training, and racing was invaluable even for runners alone. I would highly recommend this book for any endurance athlete.

This book is essential for any self-coached triathlete., December 13, 1998
This book is as comprehensive as it gets on training for and competing in triathlons. The author outlines training programs for triathlons of all distances - sprint races to Ironman. He takes you through a self-evaluation that assists you in determining your strengths and weaknesses. This is a tremendous help in guiding you towards improving your performance, at whatever level you are competing.

The information in this book is very current and will help any triathlete avoid the many pitfalls of the over-ambitious nature of triathlon training.

The title says it all..., November 20, 2001
The title sums up what this book is about and who it is for better than any other training book on the market. It is a complete program for competitive athletes. If you are currently doing triathlons just to stay in shape and enjoy yourself without worrying about your finishing time, stay away from this book. Stick to your swim a little, bike a little, run a little and see what happens training program. But the second you find yourself saying, "I want to beat my previous time" or "I want to see how fast I can go", this is the book for you.

It is one of the only books out there that teaches you the information necessary to develop a customized training program that is perfect for only one person - YOU!

Beware of all the books written by the stars of their respective sports that show you what they did to win, then tell you to adjust their program accordingly. Granted, many of these books are interesting reading and have some insightful hints, but they don't teach you the skills to think up your own program that fits your lifestyle.

This book offers facts. It lets you decide how to incorporate all these facts into your own training, whether you are a first timer or elite competitor. The instant you decide that your last triathlon was not your best effort and you get competitive with yourself, buy this book.

training bible...., September 9, 2004
Training bible? Maybe for the top 5% of triathletes worldwide. But seriously though, I enjoyed reading the historical references and the way the author used evidence based data to solidify his arguments. However, at many points in the book, I found the authors writing style kind of dry and uninteresting. The section on periodization nearly put me to sleep (and I'm usually into that stuff). I didn't like the chapter where he used peoples personal training stories and regimens, I couldn't relate to that schedule. If you are like most recreational triathletes and don't have forever and a day to train, this may not be the first book to consider.

If you are serious..., August 17, 2002
Joe Friel writes for serious athletes. This does not mean you have to be a professional, it simply means that you need to be willing to invest the time both to understand his training concepts and to follow the training plan you develop. If you are looking for a "quick fix" then visit his website and have a computer develop a training program for you.

Joe's insights about specificity and periodization are well accepted by top coaches and competitors. By reading this book you will understand how to peak for your most important competitions. In real life this means that you will "race" and not just "survive" your chosen events.

I originally bought the Cyclists' training bible, and I used it to train for a 200 mile bike race from Denver to Aspen, Colorado (and I placed in the top 10). I subsequently bought this book for my wife, an avid triathlete. She used it to put together a training plan that brought two PRs and improved her times in every leg. Joe's methods work.

Easy to follow training throrough training manual., December 8, 1998
Joe Friel's latest training book is possibly one of the most encompassing books about triathlon training out there. It covers nearly ever aspect of the sport. While some people may disagree with some elements of Friel's training schedules, there is little doubt that they are solidly based. It is extremely easy for a reader to make their own schedule from this book. It makes the process simple and easy to understand. This book is a must for any triathlete who wishes to either know more about training, or who wants to set up their own schedule for periodization triathlon training.

Not for the Beginner Triathlete, March 19, 2004
I have been doing triathlons for three years and I feel this book is not for the Beginner Triathlete. This book reads like a College Text Book and is appropriate for the seasoned triathlete as it has invaluable technical data. I do not recommend this book for the beginner triathlete because I feel that it does Not address the mental and psychological aspects of doing a triathlon. Both of which I feel are extremely important hurdles for people to overcome when entering mutisports races. I recommend "Triathlon 101" by John Mora for beginning triathletes.

The Holy Grail of Individually Trained Triathletes, June 21, 2001
Joe Friel has done an amazing job on preparing this comprehensive triathlete training manual. Engaging as a read from start to finish, yet cross referenced well enough for virtually anyone to open it and find specific areas, this book covers it all. Friel believes in the art and philosophy of training as well as the scientifics--of which there are plenty, so the reader is given a "why" as well as a "how." You will be immersed in training ideas, nutrition, physiological data, calendars, and more. This book was vital in pushing me from being a recreational participant to a legitimate competitor. ... Read more

Editorial Review

Over 1 million copies sold! With new exercises, additional stretches, and more of Frédéric Delavier’s signature illustrations, you’ll gain a whole new understanding of how muscles perform during strength exercises. This one-of-a-kind best-seller combines the visual detail of top anatomy texts with the best of strength training advice.

Many books explain what muscles are used during exercise, but no other resource brings the anatomy to life like Strength Training Anatomy. Over 600 full-color illustrations reveal the primary muscles worked along with all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue.

Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasize underlying structures. New pages show common strength training injuries in a fascinating light and offer precautions to help you exercise safely.

Author and illustrator Frédéric Delavier is the former editor in chief of the French publication PowerMag. He is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength training publications.

Reviews

==Lots of Strengths==, January 8, 2008
With over 450,000 copies sold, this book is arguably the best book of its kind. What's it useful for? Mainly to help the reader (from the weekend athlete to the athletic trainer to the professional bodybuilder) figure out what exercises work what muscles.

It's neatly divided up into sections (arms, shoulders, chest, back, etc.), so all you really have to do is flip to one of these sections and it will have detailed pictures of various exercises and exactly which muscles are involved.

A great reference to keep have around, I give it five stars easy. Readers who lift weights regularly might also be interested Treat Your Own Rotator Cuff to avoid shoulder problems a lot of lifters eventually get.

Execllent Anatomical Reference for Weight Training, July 18, 2002
This book is an excellent weight training reference for insight into the anatomy of the major muscle groups, and the exercises best suited to train specific muscles.

The book is broken down into seven major muscle groups: arms, shoulders, chest, back, legs, buttocks, and abdomen. Within each muscle group are multiple exercises, each comprised of detailed anotomical illustrations, instructions on performing the exercises, and key information such as variations (for specific focus on particular muscles) and warnings (to aviod injury).

Using this book, one could easily select a variety of exercises to build a total body workout program. The selection of exercises also allows for some routine variation to keep one's workout from getting stale.

The illustrations are of an exellent quality, as are the materials. The pages are of heavyweight paper, with a semi-glossy finish.

Although I rated this title highly, I did so with the understanding that it suits a very specific purpose, and is not a general purpose introduction or guide to weight training. This is an ANATOMY REFERENCE, specific to selected weight training exercises. It does not contain any other information concerning weight training, diet, exercise, etc. In fact, there is not even a brief introduction by the author, simply the reference material itself. But, in terms of its intended purpose, it is an excellent reference. If you already have some sort of "Bodybuilding Encyclopedia", you probably already posess much of the information contained in this title. Having no interest in the history, self-promotion, and general testosterone driven attitudes of many of those types of titles (as well as the phonebook sized package), I much prefer this concise book as an exercise reference.

very useful !!! excellent, February 5, 2004
Lots of good info. However, it is an anatomy book so the information is limited to anatomy. This book shows you what the involved muscle does during a specific exercise. This book will not teach you how to work out, and has no info on diet or nutrition. If you are a beginner you may want to start with a different exercise book. If you already work out and you need to know which exercise hits which muscle and how, this is the book to get.

New 3rd edition - with red cover - is even bigger and better!, March 26, 2010
Frederic Delavier's stunning Strength Training Anatomy (Sports Anatomy Series) is an essential resource for any strength training enthusiast. While others have tried to mimic Delavier's incredible illustrations of muscle performance during strength training, no one comes close to capturing Delavier's level of detail and style. The pretenders either deliver sterile computer models or come off as second rate approximations of Delavier's unparalleled artwork.

One look and you'll be sold. The cover touts selling over a million copies of Strength Training Anatomy and its been the best selling strength training title at Amazon year-in and year-out.

This newly released 3rd Edition packs even more information on strength training, sport injury and prevention, and now adds material on stretching/flexibility for the first time. At 192 pages, this edition is 50% longer than the original 2001 publication. It now contains over 600 full-color illustrations.

Believe the hype - this is a FANTASTIC resource! Highly recommended!

Excellent strength training resource from a company with top-notch customer service, March 24, 2010
I bought the 2nd edition of this book well over a year ago when I was on a working out kick. Unfortunately life got in the way and I stopped going to the gym for several months, and even when I started back I only dabbled with cardio workouts. About 4 months ago I started back on weights and dug out this book. Prior to that I hadn't opened it. The book as it turns out had serious printing issues, making much of it unusable. It was long past the time frame in which I could have returned it to Amazon so I contacted the publisher, Human Kinetics, instead. Their customer service was excellent! They were aware of a small number of mis-prints that fit my description and were more than happy to replace it. The CS person asked if it would be ok if the replacement was delayed a few weeks until the 3rd edition was available which greatly pleased me. I received the new book about a week ago and it was in perfect condition. Many thanks to the HK folks for their fine customer service!

For those that don't already know what's in this book let me explain in detail. Everyone has seen the anatomy posters on the gym walls. The individual caricatures on the posters display a cut-away model of the human body sans skin. It highlights a muscle or group of muscles and then shows you an exercise that you can use to work that specific muscle. There usually isn't much more detail than that. Text is minimal. This book is at it basics a book version of those posters. However this book goes much, much further. The caricatures for individual muscles and muscle groups in this book usually have multiple exercise options. Text in this book explains in detail how to properly perform the exercise. It also provides useful tips on how to slightly alter the exercise to accommodate common injuries (ie, turn your wrists this way to not engage a torn wrist flexor). There are several pages of guides and background information on how to avoid certain injuries such as not fully extending your arms when doing curls to avoid tendinitis down the road. As another example the book goes into detail on how and why crunches should ALWAYS be performed with an inward curving spine (ie, fetal curve). This is to minimize the usage of the Psoas Major & Minor hip flexors and avoid the back injury they can cause. There are several excellent section of pure information in this book. The caricatures in this book are truly excellent. The artist did a fantastic job positioning and drawing the body to emphasize exactly what the reader needs to see and understand. The 3rd Edition also adds text on proper stretching among other things.

I highly recommend this book to every single person lifting weights at all levels. I've shown the book to friends, coworkers and people at the gym. I've even sung its praises to complete strangers in checkout lines and restaurants. I can't say enough good things about it. The only negative thing I can think of (more of a wishful thinking thing) is that it's only available in paperback. I wish it was also available as a hardback. Taking this to the gym with you will wear it out eventually. Of course for its low price replacing it is inexpensive. It's an excellent resource.

A Must-Read if You Lift Weights, July 30, 2006
I'm very impressed with this useful book. I've lifted weights for a long time and I appreciate knowing how best to work certain muscles. I also like to do lifts that are easy on former injuries but still work the muscles. This is a perfect book for that.

Knowing what muscles your exercises use is critical to someone serious about gaining strength and building muscle. This book has those answers and is very easy to read and understand.

The book is the best one for both men and women. The author's book for women only deals with the lower part of a woman. News flash . . . we have an upper part too. And furthermore, we care about it just as much as our butts and thighs.

This books covers it all and also has drawings of women as well as men. It's really a great book and if you lift weights (and you should) this book is something you really should have.

It gives you instructions for all of the exercises you'll need and it shows exactly what muscle groups or muscle it works. It helps you avoid injury as well.

A great book. I highly recommend it to both men and women.

Great learning tool, July 6, 2002
I bought this book because it's hard to find a strength training book that isn't full of oversized bodybuilders talking strictly about building HUGE muscles. This book is perfect for the average person who just wants a scientific explanation of which muscles do what and the proper strength training technique to use for each. I found almost all common exercises included, and they are easily organized by body part.

Not very useful, January 28, 2003
Propably the first thing you notice when you open the book is quality. The paper is thick and glossy and the quality of printing is good. The pictures are beautiful, and it's easy to find exercises for a certain muscle group.

Then the bad news: While the pictures look great, on many occasions they are too detailed, to the point of being unclear. Every exercise is given a full page (two pages on some occasions). But the majority of a page is filled with large drawing of the exercise, with the stressed muscle groups shown. The performance of a given exercise is given far less detail, on some occasions only a few lines of text. I think it would be far more benefical to give more detailed explanation of correct performance and/or common mistakes, and print the picture a bit smaller.

The exercises in the book are divided on seven sections, based on which muscle group they mainly stress. This is OK, but the division of muscle groups is a bit odd. There is a separate section covering exercises for buttocs, but at the same time all other muscle groups in the leg are combined as "legs". It would be more reasonable to combine buttocs with quads, or thights, and give calves a separate section.

There are about 110 different exercises, and variations on some exercises. The selection of exercises is a bit odd in my opinion. For example, there is a page on seated calf raise (on a machine), and the author advises that as a variation you can do the exercise without a machine, using a barbell across your legs. Then, on the next page that very same exercise is presented as a separate exercise! And there are some basic exercises missing, like toe presses on leg press machine, for example.

Perhaps the main problem of the book is that it doesn't expalain the muslce mechanics at all. It would be great if the kinesiology of given muscle group would be explained at the beginning of each chapter, but there is no explanations at all about what a given muscle does, and how it affects the whole body. For example, the book says that seated calf raise targets the soleus, but there is no explanation what this means in practice. And there is no explanation which exercise I sould use if I wanted to emphasize the outer calf, for example.

As a conclusion, I would say that in certain circumstances this book can be a valuable asset, but you can't use it by itself. You need to have some books on kinesiology, and some books which describe the correct performance of each exercise in detail.

Indispensable!, December 12, 2002
I buy lots of fitness and strength training books, and this one is by far the best I've purchased. The book may look small, but it provides an extensive listing of exercises and includes tips about variations that will change how you work each muscle. This is important for a couple of reasons.

To maximize your gains in the gym, you have to constantly change your program so that your body doesn't hit a plateau. Regularly incorporating new exercises will also keep you from becoming bored with your workout. This book will show you how using a rope attachment with the pulley works a different part of the triceps as opposed to doing bench dips or doing a kickback. Also, the illustrations show you the auxiliary muscles that are recruited during compound movements like presses and deadlifts.

At first I was worried that the book might be too much for me to absorb, but it's not because the author does not get overly-technical with the explanations. The text is concise, yet thorough, and the pictures are highly detailed.

This is a wonderful reference book, and I highly recommend it.

Visually engaging and concise, February 19, 2005
This book has been very helpful to me in free weight training to validate if I am concentrating on the correct muscles in an exercise. The presentation is colorful, rich and engaging. This is the only exercise book I have seen that approaches the weightlifting body from the inside-out. In addition to the terrific musculature and skeletal diagrams on each page, the exercises are explained briefly but in sufficient detail with pointers for what to do and not do. The most popular exercises are presented here, organized by major and minor muscle groups.

This is not another encyclopedia full of exercises (though I find those helpful too). This book helps make you more aware of your muscles so you have another way of visualizing correct form in an exercise. The diagrams depict both men and women in a realistic way so both genders can benefit from the book. However, Delavier has another edition of this book showing other exercises popular with women.

I work out at home so without the benefit of trainers or other experienced lifters around me, I have found this kind of info invaluable. Make yourself a smarter lifter and get this book for education and reference into the future. ... Read more

Editorial Review

Reviews

Good Addition but Touts Disproven Physiology Theories, January 12, 2010
Fitzgerald is a great training resource, and I was very excited to get this book as weight is not addressed enough in the sport of running and how it can affect performance.

Unfortunately, he does fall back into some of the party-line statements about diet and calorie consumption that have been outdated or completely disproved.

For instance, he touts the discredited theory that muscle burns 40-50kcal per pound whereas fat only burns 3-5kcal. This factors heavily into his argument for being lean rather than just light, but it IS NOT TRUE. Muscle does burn more calories, but the two numbers are more like 4-6kcal/lb for muscle and 3-5kcal/lb for fat. It is a small difference overall.

And he also touches on nutrient timing for performance, which is GOOD. But he too easily slips into saying that you can also change up the times of the day that you eat in order to lose more weight. Also, not so much.

So... not a bad book and it addresses an underrepresented topic, but check sources and make sure that you really trust what he is saying before committing 100% to his statements.

EXACTLY what I've been looking for...for a LONG time!, December 18, 2009
I have been searching and hoping to find a book that covers this topic. And HERE it is, like an early Christmas present! There are so many books out there about nutrition, but they are not written for people who train their behinds off 6-7 days a week.
I love the way this book talks about WHEN to eat and how that affects your body.
I am happy Matt included different specifics for different endurance sports. This is not just a running book. It's for rowers, cyclists, triathletes, and anyone who knows what its like to workout for over an hour.
I think that knowing and understanding some of the science behind what happens to your body when you work out and when you eat helps to stay committed to getting to "racing weight".

Plus, I've always wondered what the top athletes really eat...and now I know. It's all here, and it couldn't come at a better time for me since I happen to be in the middle of training for the Boston Marathon and struggling to lose these last stubborn 15 lbs.

This book is helping me understand why the pounds are there, why they stay there, and how to shed time...I can't wait :)

[...]

What a terrific book!, November 30, 2009
I love this book. Filled with great, down to earth info on maintaining weight and not the latest fads in diet. The fact that it's also "sport specific" is really a welcome feature as well. I learned something new reading each chapter. I also like the fact that when a statement is made, it's backed with research and not conjecture.
It doesn't hurt that the author seems to a likable guy and writes in a nice breezy style. Just the last chapter (Supplements) was worth the price!

I finally know my Optimum Performance Weight, January 5, 2010
Racing Weight: How to Get Lean For Peak Performance
By Matt Fitzgerald
Velopress, 2009, 288 pages, $18.95
Reviewed by Charles Kyle (chuckkyle@me.com)

Like many other books on cycling fitness, I picked up Racing Weight purely do to advertising within Velonews. I really had minimal expectation and figured that this book would layout the obvious points that many others do at each publication. The first thing that caught my attention was the second chapter entitled, "How to Determine Your Optimal Performance Weight". Noticing that it was just a mere 21 pages from the beginning, I resisted the urge and started on page one. Unlike many other writers, Matt Fitzgerald kept my interest peaked as he explained the five steps outlined in Racing Weight. My eagerness to jump to page twenty-one was set to rest as I began highlighting information just in the introduction.

Chapter Two continued information that I have been looking for since my first cycling event over a decade ago. My calculation of what I felt would be a good "weight" was close, but the concept of BMI had only been a reading that I saw on the three hundred dollar Tanika scale that sits on my bathroom floor, not something that I would train towards. Though I had to read chapter two twice, to gain a firm grasp of the concepts, I walked away with the ability to log onto TrainingPeaks and enter a season goal, based on knowledge and research, not a blind assumption on my part. I now know my BMI Goals. Notice I did not talk weight goals, why not, read Chapter Two and you too will be thinking is this manner.

Matt continues his book by articulating the five steps to achieve this Optimized Weight. The steps are simply improving your diet, balancing your energy sources, timing your nutrition, managing your appetite and training right. Though this information is sporadically found in other books, Racing Weight lays them out concisely and provides a simple means of calculation, unlike other books trying to account for the number of calories in that last Mocha. Matt's methodology looks at food in a more holistic view, based on quality not on strictly counting. Yes, that Snicker's has carbs but should it really be counted as part of the typical 60-20-20 carb, fat, and protein ratio?

Matt finishes off the book with a chapter showing what a professional athlete consumes, a chapter giving the recipe of some "Endurance Fuel", and finally the obligatory appendix on some strength exercises. I am looking forward to trying some of the recipes. Matt also includes a very informative chapter on the roles of supplements, which many cyclists will find interesting.
All in all, Racing Weight is well written and a fast read. Mine is now littered with highlights, notes, and sticky flags and will become part of my daily reference library. This is necessary read for all amateur cyclists who desire to take their training and racing to the next step.

Fantastic approach, January 1, 2010
Logically put together, Racing Weight creates a step by step process to analyze your current weight and to determine where you want to be and how to get there. From an author who has written in bits and pieces on many of the presented topics, it is really nice to have everything and more in one place. The suggestions for exercise and diet modification are perfect for anyone wanting to improve performance by reaching an optimal weight.

There are calculations involved, but they are explained and easy to follow. After reading tons of nutrition/diet books, I wouldn't have thought it possible, but from beginner through elite, this book really does offer something to everyone!

Pretty Standard really, January 7, 2010
This was a solid book but I found that the ideas and concepts mirrored quite closely concepts found in many other books. The unique idea expressed or implied that it had key information for shaving off final pounds for the already fit wasn't quite accurate as the concepts would be the same for weight loss across the board. Still, it was well done and well written.

Major omission in dietary advice, February 21, 2010
This long overdue book with advice about reaching your ideal racing weight in various types of sport (running, cross-country skiing, cycling, rowing and swimming) is well-written and very informative. I would recommend it for (almost) everyone who wants to lose weight and lean up for peak performance. As a vegan, I have one very serious problem with the dietary advice though. Good (quality) food types are arbitrarily divided into fruit, lean protein, whole grain, low fat dairy and essential fats. Athletes are supposed to eat at least one and in some cases more than one serving of each of these categories, to maximize their nutrition. Fine and dandy. Problem is, one of the mainstays of vegan nutrition - and in many cases omnivore nutrition as well - is simply ignored. That is of course beans and legumes. You won't find a word of advice about eating healthy, carb- and protein-loaded (not to mention fiber & a host of other nutrients including calcium!) beans of a wide variety, and other legumes such as lentils. That is like writing a book about opera and leaving out Puccini or Verdi! A major error like this makes me question other assumptions and conclusions. Who edited this book? Anybody with at least a working knowledge of nutrition knows that beans and legumes play an invaluable role in a healthy diet.

Looking to drop those last few lbs?, December 18, 2009
I believe that is one of the most underrated aspects of endurance racing, your weight. When I got into triathlons about 2 years ago I weighed just over 200 pounds, and I knew that it was going to be tough with that extra weight. Well I dropped down to around 170 that summer and felt much better. This year I am planning on taking my training to the next level, and I know that a major thing I need to do is drop the extra weight that I've been holding onto.

Matt's book is exactly what I needed. Not only did this really cover why the extra weight is hurting my performance, but it also showed me how to safely work off the extra weight. He has a specific plan to help reduce calories, and help get rid of fat (which is the thing that really hurts). One great aspect of the book is that he talks to professional athletes about what they do to help keep the weight off, and in some cases keep the weight on.

He also got a great recipe book from Pip Taylor (professional triathlete) so you can easily make meals that are better for you, and really does not take that much time to make. Believe me I was getting tired of eating oatmeal for breakfast, so this really gives me the variety I was looking for.

Thanks to this book, I'll be on my way to slimming down the correct way and not jamming a finger down my throat (aka the Olsen Twin diet).

Common Knowledged packaged for newbies..., August 23, 2010
This book will be helpful to beginning athletes or those who have been training awhile but have no idea what they are doing, or have never approached an endurance sport in a serious way. It takes concepts that are commonly known by experienced athletes and puts them in one publication. Everything here can be gleaned from other readings but this at least makes it convenient. I can't find anything here that I either hadn't learned myself or learned from others over the past 30 years of endurance racing, from swimming to cycling to running or even backpacking. If you've been at it a long time in a serious way you already know everything that is presented in this book and probably could add a few things of your own.

Great guide to getting fit, April 16, 2010
I have been training for triathlons and knew I was overweight but had no real idea where I really needed to be. This book helped a lot with that question. It also has some great guidence and references that make it fun to read. I have learned to read with a marker and pen in hand, loads of good ideas. His advice has helped me drop 24lbs so far and, thanks to this book, I have a good idea that losing another 15 will make running triathlons again (over a decade since my last) much easier and more enjoyable. It's not about just about losing weight but increasing performance by/while doing so. I'm feeling a major difference in my performance. ... Read more

Editorial Review

Reviews

Efficient Training Method, March 30, 2008
I've always had the theory that if everyone who trained for a sport would cut their training time in half, their performance would improve. While this book doesn't advocate that exactly, it proves the idea that training a lot less does improve performance. The method is called the FIRST program, which stands for Furman Institute of Running and Scientific Training.

The book is for anyone who wants to improve their running performance and is divided into 4 sections. The first section explains the FIRST approach, where a "3 plus 2" format is the foundation. This means you have 3 quality runs each week and 2 cross training workouts.

The second section is how to follow the program. Briefly, one day is a cross training day, then a "track repeats" day, then a cross training day, then a "tempo run" day, a day of rest, a "long run" day, and then either another rest day/or optional cross training day. Cross training days include activities such as cycling or swimming.

The 3rd section covers performance factors which include such things as running in hot and cold climates, nutrition, and injuries (readers who have plantar fasciitis that interferes with their running might also be interested in The 5-Minute Plantar Fasciitis Solution).

Lastly, Section 4 covers supplemental training, which I feel is an often overlooked/skipped part of running training. Here you get info such as instructions and pics on how to strength train and stretch for running (important!!).

The book ends with a bonus section on how to qualify/train for the Boston Marathon. Additionally, you get an Appendix A (pacing table) and an Appendix B (how to calculate pacing).

Backed by studies conducted by the authors, this is a great resource for anyone who wants to get better results with less training.

Dramatically change and improve your training methodology!, May 29, 2007
I've studied numerous training programs and methodologies (Daniels, Pfitzinegr, Higdon, others) and the FIRST program beats them all, hands down! I can't say enough about the 3-day/week training programs that have come from Bill Pierce and the folks at FIRST. I began using their marathon program 2 years ago to train for the Atlanta Marathon. In my previous marathon training, I was constantly dealing with nagging injuries from too much running, and trying to balance the demands of 50+ miles/week with family and career. Utilizing their method, I dropped my PR from 3:10 to 2:59 (set at Boston), and I stayed healthy and injury free in the process, while never running more than 35 miles in a week. I've since used their programs to train for 1/2 marathons, 10Ks and 5Ks, all with the same results - improved health, performance, and new PRs. If you're trying to juggle a busy life (work, family, running), or a multi-sport athlete balancing the training needs for 3 sports, then this is the perfect book for you. The addition of their insights on nutrition, strength training, and injury rehab/prevention, make this book an invaluable resource that goes much deeper that the articles that have appeared in Runner's World. Break away from the traditional 7-day/week, massive mileage programs, and take up the FIRST program. Your running times, and your health, will benefit.

Great method poor book edition..., December 11, 2008
I just bought this book a couple of weeks ago and was very intrigued and motivated about starting an actual training routine. However I was very dissapointed with the book in many aspects that should be weighted before buying the book.

Positive things first:
-the methodology and routines described in this book are great and pretty much proven scientifically which is rare in this kind of books
-a bunch of tables, statistics, etc.
-different programs for 5K, 10K, Half Marathon and Marathon
-lots of letters from runners and answers to their questions makes this more human and you feel less like a guinea pig for an experiment
-stretching diagrams are very detailed and well explained

Negative aspects:
-almost all the tables and programs are available for free from the FIRST web site: http://www.furman.edu/first/fmtp.htm so is it really necessary to write a book this extensive to repeat the information?
-I absolutely HATED that they use english system and then metric system at will.... I was completely lost at some points regarding the distance I was expected to run or my tempo... again, this is solved in the website where you will find the same information in metric units or english units but not mixed together
-first chapters are terribly repetitive, the insist on how less is better and it avoids injuries but is it necessary to repeat it over 50 pages?
-The book seems completely oriented towards qualifying for the Boston marathons... which is fine by me but not every reader cares about a marathon that is mentioned every 2 pages as reference against which all times are measured. I dont see why you cant focus only on 5K or 10K training and enjoy the same method created by FIRST. Yes those 2 programs are available but only about 5% of the book is dedicated to them.
-editor's did a lousy job and some tables go on for pages and pages or sometimes text is interrupted by a runner's letter and then a table and you are suddenly lost and need to focus on what page and what text you were reading


Overall I think its a pretty good running method and program but think twice if you really want to read or buy a book for a program that is already detailed for free in their website and occasiona Runner's World articles.

Stick with the program, March 7, 2008
The book might not be for everyone, but as a fairly new runner at moderately fast pace (sub-19 5k, sub-39 10k) it gave me lots of good advice pitched at an appropriate level. It does give information for people building up for a 5k, 10k, or half-marathon, but the focus is definitely on the marathon.

The program definitely caters to my obsessive tendencies, and I like the structure it brings to my workouts, but one could also use this book without being quite so detail-oriented.

I switched to this training program last summer, soon after the book came out. I've used it for two full-length marathon buildups. As other descriptions have said the basics of the program are straight-forward: (only) three days per week running, but also two or three days of solid cross-training, as well as strengthening and stretching exercises. In my case the cross-training meant swimming and cycling three days a week and one rest day.

The runs are organized into an interval workout (total mileage at speed of about 3 miles, plus warm-up, recovery, and cool-downs), tempo runs (some of which become longer "pace" runs closer to the race), and long runs, with the latter ramping up to much closer to race pace than my previous training plans.

The program is customizable to runners, basing paces for workouts off a recent 5k race time.

It took me a while to adjust to the different kind of workouts, and though I imagine I would also have benefitted from some other training methodologies it is hard to argue with success. This Spring I was able to achieve a new PR and made my Boston Qualifying requirement for 2009 with twelve minutes to spare. Not only a good time, but my recovery from my most recent marathon was much quicker than previously and I haven't had problems with fascia and shin-splints that have plagued me in the past.

I'm very happy with the results and I plan on using the FIRST program in my preparations for Boston 2009.

It works!, February 21, 2008
I just finished my 2nd marathon a few days ago using the FIRST training program. I cut down my time from last year's race by about 30 minutes (I don't have the official chip time yet).

For my 1st marathon, I used a different training program which required me to run at least 4 days a week. I can sum up that program in three words: fatigue, injury, boredom.

With the FIRST program, on the other hand, (1) I did not suffer from injuries; (2) I was less tired, even after long runs; (3) I in fact ran more kilometers (including more long runs) compared to my previous program; (4) I enjoyed the training, so much so that I missed only 3 sessions (all due to very hectic work schedule) - it was not difficult to get up in the cold winter morning, even when it rained or snowed; (5) I was able to easily re-arrange my running schedule to accommodate sudden surge in office work load; (6) I generally felt a lot stronger; and (7) I had a life outside of running while training for the marathon.

The book is well-structured, well-written, easy to read and accessible to runners like me who are not familiar with running terms. It explained everything in remarkably simple terms without talking down at the readers. The program is based not just on the experience of the authors as runners and coaches, but also on scientific studies they conducted with non-elite athletes. Unlike other books which provide a generalized program for mass consumption or require the reader to actually figure out his own program, this book has a program ready for a wide variety of runners depending on his current running ability. You will know how to do each key run and why you are doing it. No time or effort is wasted on junk miles. Since the program is based on each runner's ability, you will know how to adjust your runs as your performance change. Even if you are a very slow runner whose current running pace may not be covered in the book, you can easily adjust the FIRST program to suit your needs.

This book is definitely worth what I paid for it, if not more. I very eagerly recommend it to all runners who want to train smartly and improve their performance while having a life and avoiding injury.

Great Book, August 16, 2007
I was already familiar with the FIRST program from Runner's World and from their magazine. This book was great because it answered a lot of questions and went into more detail than the website. Any non-elite, real world runner who wants to improve their running times at any distance should give this a good look.

Another testimonial, October 15, 2007
The other reviewers pretty well summarized the book's strengths, so I'll just add another data point here.

I ran my second marathon two days ago, after having trained according to the book's program for my target time. I hit the target almost exactly - knocked 16 minutes off, achieved a PR, and qualified for Boston. More importantly, I did not hit the wall. No cramps, and only suffered in the last mile. I attribute some of this relative lack of pain to accumulated racing experience, but believe the training program's speed work and tempo runs helped.

Sure, you'll have to put the work into the 16 week training schedule, but the schedule won't take over your life.

You should be skeptical of any claims that promise more return for less investment (in running junk miles and risking injuries). But the authors seem to have based their recommendations on research rather than dogma. For what it's worth, here's another testimonial that this works.

Terrific all-around advice, September 10, 2007
I am not "well read" in the ways of running, so I can't comment on how this book compares to the myriad other available options. What I can do, however, is offer my opinion as a "newbie" to these issues. In short, this is a terrific, valuable, "easy read" for anyone looking to train smart.

The book offers both running theory and practical guidance. It does so in a light-hearted and fun manner. Readers interested in a dense tome detailing running mechanics should therefore look elsewhere. Instead, this book will appeal to readers interested in receiving guidance on what to do, as well as a basic explanation of why a certain approach is valuable.

Though I love the book, two caveats are in order.

First, this book's training plans require patience. Beginning runners looking for the "one month to marathon" race plans that seem so popular today will not be pleased by this text. In fact, if you are a true beginner, the book details a preliminary 12 week training plan, followed by a moderate 12 week training plan, after which the runner can finally use the book's primary 5k training schedule, which itself is another 12 weeks. In other words, it would take a beginner nine months to complete the book's full 5k training schedule.

Second, it appears the book may have been rushed to press as there are numerous editing mistakes. Some corrections have already been posted on the author's website. For example, page 81 states that runners should not start the training programs unless they have a minimum of 15 miles/week of base training for the preceding 3 months. On the other hand, page 51 states that runners can proceed to the official training plans if they have completed the book's intermediate training plan, which calls for far less than 15 miles/week for 3 months.

That said, let me say again, this is a terrific book, with lots of useful tips, advice and guidance. A terrific read.

The program really works!, July 16, 2007
Excellent description of the Furman 3 day per week running program. The book provides more detail than the Runners World article and the Furman website, and simplifies the splits for your target tempo, long run and track workout paces. I've used the program. IF you're willing to put in some intense workouts, you really can run less and become faster, while avoiding injuries.

Training Plan, but little more, April 13, 2009
This book provides with very specific paces, for three specific workouts. If you stick to the plan, I believe it works and it did, in fact, work well for me. However, every run has a pace and a purpose and unless your buddy is doing the exact same program, at the exact same pace, you're doing every single run alone over those 12 weeks.

My problem with this book is not with the training plan, though. My problem is that it is VERY SHORT on information other than the training plan. Instead it is filled with "hey, it worked for me letters." Yawn.

I had many questions which were never addressed in any way. The paces are all challenging, I was surprised they didn't address how to cope with the pain mentally. For me, I could hit all my paces, except the short tempo pace. I didn't know if I should change all my paces or just that one, or if I should run at that pace until I had to stop. In fact, the basic question of what to do when you weren't running at the desired pace was never addressed, other than to say that it should average out to the specific pace. Well, when you're having an off day the averages don't always work in your favor...It was difficult to find a cross training activity that left my legs alone so that they would be able to perform at their peak for my next run. Running a hilly course is never addressed; my paces were completely off when I had to run any hills at all. I've got a long list of issues that they apparently never thought of.

I found myself seeking out flat runs where I could maintain the challenging paces, and that in itself also got boring.

Ultimately, I felt like the authors took the easy way out in not addressing many of these issues. It's easy to say "go do this." It's much harder to write a book that helps you figure out what to do when you can't just go do that, for any reason.

Instead, I recommend Brain Training for Runners. That book also has 3 key runs a week, and gives you paces, however it delves a lot more into running: what it means when you are sore, how to combat fatigue, what to do when you are off your pace, how to mentally cope with pain. Run Less, Run Faster, doesn't deal with any of these questions. ... Read more

Editorial Review

Reviews

A natural diet with the athlete in mind, December 19, 2006
This book changed the way I look at nutrition. I have always been active and eaten a decent diet, but I knew I was too heavy on sugars and carbs in general. When I got into triathlons, I got Joe Friel's The Triathlete's Training Bible, and it turned me onto the Paleo Diet.

Since both authors have advanced degrees (Loren Cordain has a PhD in Exercise Physiology and Friel a M.S. in Exercise Science), it is heavy on science. The authors base their claims on numerous sources, and reference these sources throughout.

The basic premise is that the way we currently eat is contrary to how our bodies evolved over the millions of years prior to agriculture. Lean meat, fish, and fresh fruits and vegetables should be our staple, with a small twist. Paleolithic man could never have been a high level endurance athlete, as he just wouldn't have gotten enough carbohydrate to replenish his glycogen stores after a long or very intense workout.

This book, then, makes adjustments to the standard Paleo Diet to include certain types of foods normally not allowed during SPECIFIC periods of the pre and post-exercise window.

Post Script: Though I don't like to comment on others' reviews, I feel I must say that I don't agree with the assertion that the book doesn't place enough emphasis on when to eat the foods you eat. After the intro, the entire first few chapters are exactly that: What types of food to eat, and EXACTLY when to eat them.

Very helpful, but not perfect, November 20, 2006
I bought this book because my diet was already headed in the Paleo direction without anybody's book telling me to do so, but also because Joe Friel's web site recommended it. That made me curious about the details of why I should eat that way. I have slightly elevated blood pressure (pre-hypertension), and managed to bring it down from an average of about 129/84 to 124/81 or so just by eating low-sodium (I already was riding my bicycle 150-300 miles a week, so clearly more excercise wasn't needed). After having real trouble finding low-salt foods, I discovered that the produce section was my best friend, and the fresh meat/seafood section too; that was pretty close to Paleo already. But I was still eating lots of grains and beans, and this book convinced me to go full Paleo for non-sports reasons. Now I seem to be recovering much quicker and no longer have any of those rides where my legs are dog-tired. I've also gotten a bit leaner, though I was already at just 8% body fat. I then bought his first Paleo Diet book and read that. I now have pretty much gone completely Paleo, with some intentional lapses, and I don't really follow this second book so much. I follow his first book with its non-athlete orientation primarily to maintain my health as I get older, but I find that I can eat a Paleo omelette for breakfast, and ride for three hours with no sports drinks or gels (though I do bring dried fruit for any ride over three hours, and sports drink for long races or very hard training rides). Leaves me wondering if this second book was really needed. I strongly recommend his first book, and this one only if you're in the Ironman Tri, RAAM, or something extreme like that.

Very focused on endurance athletics., February 25, 2006
I was excited to try the Paleo Diet in conjunction with a general fitness improvement plan. However, I was slightly disappointed by the fact that the book is focused almost entirely on endurance athletics. Barely a mention is given of Paleo in conjunction with weight training or general weight loss.

The book does give lots of details for implementing the Paleo way of eating for intense athletes, so it's a great book if you fit that category.

Regardless of fitness level, there are many tasty sounding Paleo recipes in the book, so it will be a good companion to the original Paleo Diet book even if you're not a high-volume athlete. But for beginners, I would recommend the original Paleo Diet book first, because it is geared more towards general fitness and weight loss.

And one thing that I like about both of Cordain's books is that they have an extensive bibliography of references, so you can be sure his research is backed-up with lots of research.

Regurgitation of bad conventional wisdom under the guise of paleo, December 16, 2009
This book makes a lot of claims that aren't true. First and foremost, it is not paleo. It recommends a diet that is extremely out of whack in the macro-nutrient sense with that of paleo. Second, it purports that it is based on science and experience. The science piece of that claim is non-existent, and the experience portion is circumstantial (or anecdotal) evidence in support of their arguement. Third, it sets up contradictory advice for recovery. Fourth, it is extremely painful to read not just because it constantly passes opinion off as science, but because it talks down to the reader the whole time. Lastly, it defines "athlete" as endurance sportspersons.
1. Not paleo. Sure it tells you to eat a version paleo during the times when you aren't "training" (aka work out or exercise), but most people reading this book work out on a very regular basis. It also recommends that you prepare for exercise and immediately following an exercise by carb-loading. The carbs it chooses are very often not paleo - bars, sports drinks, grains, and legumes. In essence, if you work out every day, 2 out of 3 meals in a day would not be paleo. Even if you only work out 3 days a week, which is pretty much the bottom line if you are an "athlete," that is still 6 meals minimum a week that are heavily un-paleo. Why even bother calling yourself paleo at that point?
2. Science and experience. It makes claims, like "stay away from all that bad artery clogging saturated fat." I know a lot of people believe that claim, but that claim is not based on science, it is based on two epidemiological studies from the early to mid 1900's that cherry picked their data. There has never been any proven connection between cholesterol and heart disease. They never find a reasonable link between the two when they do clinical trials. By the way, Paleolithic people ate saturated fat. This is just one of the examples of this book pawning off opinion as science. As far as experience - Friel does have a lot of endurance experience. However, there are plenty of athletes who are in better total shape who eat paleo the whole time or who even fast for intense workouts. I know several first hand who switched away from the books suggestions to strict paleo and seen enormous results. In both Friel's and my case this is anecdotal evidence to support the claim, and shouldn't be used as proof that either works.
3. Recovery advice. Make sure you eat lots of protein, but all the protein has a high amount of acidity and you shouldn't eat any food that is acidic to recover. Make sure you get the base alkalines in there too, but to counteract the acidity of the majority of foods you need to eat, you need to consume unrealistic amounts of the alkalines. I could keep going in circles based on the advice, but I think 2 examples will do.
4. Talks down. "Optimize Performance. This is a big one." No kidding, huh? "All athletes are susceptible to inflammation of muscles and tendons" Really? I had no idea. By the way all those carbs they tell you to eat, promote inflammation.
5. Athletes. It bothers me that they define athlete as endurance sportsperson. There are soooo many other types of athletes that they never address. Sure you can make up some sort of variation and apply it to your sport, but then why'd I buy the book? I'd rather have specific advice from experts (not that I consider the advice in this book "expert") than make my own. Not that I consider the advice in this book "expert", it's just more regurgitated bad conventional wisdom that we've all heard - carb load, look out for saturated fat, etc. [...]

Paleo diet, with special attention on the "For Athletes" part, December 16, 2006
Paleo Diet for Athletes

A lot of what Dr. Cordain says (The Paleo Diet) makes sense -- basically, from the time of humanity's existence, 10,000 years is a short time to make adaptations in the way our bodies have evolved. Agriculture and dairy products, for instance, just happened in the past 10,000 years.

I won't go into the details of the hunter-gatherer diet that Cordain mentions. I believe that there are also other diets out there are similar (in fact, probably identical) in both reasoning and implementation (i.e., Evolution Diet, and other hunter-gatherer diets out there).

The Paleo Diet part gets 4 stars, and the additional star goes for the "for Athletes" part.

What makes this book different is the "... for Athletes" part. (On a separate note, the title would have been more apt if they said "ENDURANCE Athletes" instead, as other non-endurance athletes could probably be recommended the regular Paleo Diet by Dr. Cordain, or the other similar ones by other authors.)

I have always watched endurance athletes take down gobs of pasta and carbohydrates. And with that, assumed that Joe Friel, a premier coach of endurance athletes (just check out his "Bible" series books and his website), I assumed that Joe Friel was another carb junkie. Apparently, he WAS. Note, "WAS" is the past tense.

Dr. Cordain introduced him to the Paleo diet, and though Joe was hooked, he did some modifications on the diet for endurance athletes. And that's where this book stands out from other hunter-gatherer diets out there. (If you want to know more about hunter-gatherer diets, do a search for similar books here in Amazon and read the reviews. And a bit of search 'round the internet wouldn't be a bad idea).

I particularly like Joe's modifications in what he calls various stages: what to eat before exercise (both a few hours before, and immediately before), during exercise (obviously only applicable to endurance athletes in multi-hour events), and after exercise (further broken down into the first half-hour after, the succeeding hours or so, and the long term recovery strategy via nutrition). And that's what makes this book worth it, especially for endurance athletes and those regular blokes who work out or exercise everyday (those who put in maybe an hour or more of exercise a day). By the way, this is good for "regular" endurance athletes as well, not necessarily marathoners and other ultra-distance racers, or ironmen triathletes (i.e., this book is still perfect for "sprint distance" triathletes as well... and also 5k and 10k fun-runners).

Friel is especially keen on making sure the nutrition strategy gives one optimum performance (for either an exercise session or a race), as well as the all-important recovery (so you can go hard again in your next training session -- IF that is what you have scheduled).

I find it amusing that I know what parts Friel wrote, and what parts Cordain wrote, simply by reading. Maybe it's because I have Friel's other books that I already know his writing style, but it was easy to see which parts were written by whom.

I cannot comment if the Paleo Diet is better than The Evolution Diet (but, truth be known, I don't have The Evolution Diet), but I assume they're similar to the point of being nearly identical, as are PROBABLY all other hunter-gatherer diets out there. I cannot comment either on who has written a better book, or a better explanation, or a better implementation of the hunter-gatherer type of diet. But it is only The Paleo Diet for Atheltes that has a collaboration with an "endurance athelete guru" (i.e., Joe Friel) that addresses the needs of athletes. If you fall into that category, you will surely like the part that Friel contributed, especially the various stages of pre- during, and post-exercise nutrition strategy.

Geared towards endurance athletes..., August 14, 2009
I enjoyed Loren's first book so much I thought that this book would be an excellent addition since the title suggests it is for athletes. The book is geared mostly towards those that are involved in endurance sports/multi-sport athletes. Being a powerlifter/bodybuilder for a number of years, I was hoping there was going to be some insight in how to apply the principles for losing unwanted bodyfat, but this is mostly about maximizing post workout recovery and performance during workouts, not so much as how to become a leaner athlete. While it was an interesting read, I would probably choose his first book over this one.

Paleo Diet for Endurance Athletes, August 18, 2009
While this book was a great learning tool on what one should focus on as far as eating, and when to best eat before, during, and after a workout, it is geared more towards the endurance athlete. I picked this book up expecting to be able to find stuff that would help me as a Soldier, or, as I like to think of myself, as a "tactical athlete", but was disappointed to see that it focuses more on people who compete in ultra-marathons, Ironman triathalons and the like. It does have some great advice on the best foods to eat, as well as some recipies to choose from, but unless you're working on finishing a 100-mile ultra-marathon or something simliar, I would definitely recommend his first book, or even Mark Sisson's "The Primal Blueprint".

More appropriate for strength athletes, July 12, 2006
The authors play a rather silly game of exclude the middle.

They start from the premise that most endurance athlets overconsume refined grains to the exclusion of dietary protein and veggies. This isn't necessarily incorrect, I've seen endurance athletes do that very thing. I've done it myself.

Therefore, endurance athlete should go to the opposite extreme and eat lots of lean meat and fibrous vegetables and some fruits. Basically, a retread of Cordain's Paleo Dieting thing.

Except that somehow they then shoehorn recent research into pre/during/post workout nutrition on top of that. They argue that this will optimize endurance performance.

Apparently the idea of eating sufficient protein AND vegetables AND digestible carbohydrates was lost on them.

As well, they apparently forgot to look at data on the Kenyan runners who routinely consume 70% carbs and 10% protein and seem to be doing ok performance wise. Or the Tarahumara indians who eat massively high carb intakes and are known for their prodigious running abilities.

Don't get me wrong, I think many endurance athletes get insufficient protein and eating plenty of veggies should be a huge part of any athletic diet (or any healthy diet for that matter). But let's not pretend that you can't eat sufficient lean protein, plenty of vegetables AND get sufficient digestible carbohdyrate (from grains/etc) to support the monstrous training volumes common to high level endurance programs.

IMO, their recommendations would make far far more sense for strength/power athletes who simply don't have the carbohydrate requirements of long-duration endurance athletes.

Wow! Opened my eyes., July 12, 2007
This book is packed with some very useful information. I would have given it five stars, but I don't have the knowledge to thoroughly evaluate all the statements made in this book and I feel like there are probably some important points that are being left out. Nonetheless, it has made me aware of some very important and little understood issues relating to performance and diet. As a result of reading this book, I am much better informed and I will definitely be better able to understand additional material relating to nutrition and health.

I have read other books by Joe Friel, and I find that the incorporation of performance related principles from his other books is consistent and very helpful.

Useful information for low-carb endurance athletes, November 19, 2007
I have followed a low-carb diet for about 3 years now, and in the last year have gradually become an avid runner. I was looking for info on how to add carbs into my diet to support my running, and this book has specific, useful info on that topic. I do not agree with all of his dietary advice in general (for general info on low-carb diets I would recommend that you read a variety of books to gather well-rounded advice on this diet, as each author contributes a different piece of the puzzle), however I do highly recommend this book for anyone who is looking for advice on how to properly integrate diet and sports, or who is suffering some sort of chronic problem during high-intensity athletic training - this book may straighten your problem out, even if you don't currently see it as related to your diet. This book is a valuable and much-needed addition on the topic of nutrition and sport. ... Read more

Editorial Review

Reviews

The Best Training Book Available, September 22, 2003
Having studied most of the works of Armstrong, Lemond, Hinault, Burke, Carmichael, etc. and having used personal trainers including Kirk Willett, the current Prime Alliance GM, I can say that this is the one book you simply cannot do without if you want to race a bicycle. Whether you want to train 100 hours a year as a first year racer, or are looking to rack up a thousand hours and get your first real pro contract, you will benefit from this text.

I work about a 50-60 hour week and raise a family. There is no way I could have achieved the level of cycling proficiency I have without this text. It makes the amount of time I decide to spend training pay dividends on race day.

This book has two potential drawbacks. First, it is possible to get too wrapped up in the minutae of planning each and every workout for the next six months. Friel offers literally hundreds of possible workouts to choose from, and a system for selecting workouts that will help you approach each ride with a specific purpose. So long as you have some ability to read and apply both principals and a suitable level of detail, this book can not be beat.

My second issue is that I have worn out the binding from so much use and now need to buy a new copy.

This book is not for everyone...Thank God, April 6, 2003
If your idea of a good season is to just ride, or be pack fill until the hills then don't waste your money. On the otherhand, if you can set goals, want results and need to raise your performance year over year then get this book. You have to read, understand and follow the content of this book closely. If you can, then you will be able to set up a year 'round training program which will provide the results you have been looking for. This book is technical. You will have to focus as with any effective performance program. No, you really don't need the expensive testing stuff. You can get the same test information with a cheap wind trainer or the recommended time trial tests. A bike, a good heart rate monitor, this book and a true desire to get faster (in this order)is all you need.

Overly complicated program, but useful for the dedicated, April 14, 2001
It is a little unclear for whom this book has been written. Professional, world class cyclists have their own training systems and don't need this book. It's difficult to see how 9-to-5ers who race on weekends have the time to follow a training program as complicated as this one.

The author starts by describing the basic cycling abilities of speed, endurance, and strength and goes on to describe the advanced abilities of muscular endurance, speed-endurance, and power. His training program consists of "periods" that emphasize the specific training of those abilities in varying proportions.

Those periods are Base I,II,III, Build I,II, Peak, and Compete. Throw in the factors of frequency, duration, intensity for all of the training periods, as well as lactate and cardiovascular monitoring and you have got yourself one complicated program. There is a lot of overlap in the training: to say that this manner of riding is this kind of training can seem somewhat arbitrary.

As a long-time runner and cyclist, I can attest to the fact that numerous training books exist for runners that are far easier to follow than is this one. There are a few basic workouts that can make one a successful runner. It is the opinion of this reviewer that the author would better serve those likely to buy this book or a next one if he would make the effort to simplify and reduce his descriptions of basic physiological systems and the corresponding training needed. And the author does readily admit that some cyclists are successful without going through such a complicated schedule. There must be some middle ground here.

Excellent book for serious cyclists, May 21, 2001
This is a bold book in my opinion, and the author doesn't cut corners. Friel states up front that cycling requires tremendous dedication and makes no apology for this nature of the sport. Other books are soft in comparison. Sometimes I re-read this book simply for inspiration to train well because the author is so passionate about optimizing one's ability.

The only downside may be that his training advice is very hard to follow for most people. The natural inclination is to do fairly idle rides without purpose, but the book emphasizes always riding with a purpose and gameplan. The very act of organizing a yearly calendar and planning for peaks can be daunting. In fairness, he does provide some good advice for riders who have limited time to commit to the sport, but one can gather from the tone of his writing that the book is really meant for the individual with at least 15 hours a week at his or her disposal for training. Afterall, this is the cyclists training *bible*.

I have found personally that the book was helpful for me to become versed in the language of cycling training. I use a coach on my team for my training regimen, but this book has educated me so that I understand that purpose for what I do. This alone has improved my dedication and enjoyment in following a regimen.

A Great Resource that Requires a Little Work, December 16, 2003
This book is for someone who wants to race a bike and doesn't want to look foolish doing it. The book has everything you need to organize and create a training regimen that will lift your racing fitness to an entirely new level. Based on the concept of periodization, i.e.-training broken into four week blocks with scheduled increases in intensity and active recovery, the ideas presented by Friel will allow the reader to schedule and implement a year-long training plan.

The main drawback of the book is its complexity. The book never claims to be a one-size fits all sort of plan so there is a lot of information that will allow the reader to customize his or her own training. This can be overwhelming at first. The best approach to the book is to read it through a couple of times to get a feel for what is being said. Once this is done, the material will feel a lot less overwhelming. In any case, there is some effort to be put into understanding the book just like there is effort that must be put into training to achieve the result of better performance.

Short of going out and hiring a coach to do your thinking for you, this book is the best way to start training for competition.

Short but Sweet, January 4, 2000
A practical approach to managing training time for the cyclist who "has been training and racing for some time". A good implementation of periodization (including annual plan) emphasizing importance of recovery. Cyclists wishing to optimize workouts and improve performace will benefit from this book, however this highly structured optimization will cut back on the fun group rides and spinning sessions; Friel's Training Commandment 5 is "Train with Groups Infrequently". For more technical background see "The Bicycle Racing Guide" by Van der Plas and for the less experienced cyclist see "Richard's Cycling for Fitness" by Schubert.

For Racers Only, January 9, 2007
This book should be called the "The Racing Cyclist's Training Bible". My interest was riding for fitness and general health and prepping for centuries and other special events. I don't feel that this book addresses those goals well. If you're interested in racing, this may be a much better book for you. I'm not really able to evaluate the book for that use.

This is the disadvantage of ordering a book online. Had I been able to read the book at a store first, I would not have bought it.

This is all you need to get strong, May 31, 2005
Hands down, Friel's book is the best on how to become a strong cyclist. I disagree with some of the previous reviews' comments that this book is too complicated; I found it relatively simple to follow. This book is way better than the Carmichael books in that it gives you specific information on how to design a training program to fit your specific needs. It has really great information on different workouts to make you stronger, proper nutrition, recovery, weight lifting, and stretching. If you buy this book and follow it, you will, without a doubt, reap incredible benefits in your cycling.

Much better than the competion, January 31, 2006
I had read all the Chris Carmichael traning books, and found them lacking. There isn't enough detail about what lies behind his programs to allow one to adapt them very well.
What I like about Friel's book is that it lays out all of the principles behind the programs. Knowing the principles allows you to make reasonable adaptations to the programs. For me it's helped make good decisions concerning what to cut when I find myself short of time in some given week. Do I cut the long ride? Do I cut the power work? Would it help to add a couple of miles to my commute to make up for it? After reading Carmichael's books I was still mostly clueless when it came to making those calls. After reading Friel's I feel pretty confident that my decisions are at least not egregiously stupid.
The book might be too detailed if all you are looking for is a few simple programs you can copy, or some ideas for different sorts of training to add to your routine. The book would be overkill for that.
This is really a book for serious self-coached cyclists who want to plan a training season and who want to be able to make good trainnig judgements as they proceed through the season. It would also be useful for the coached cyclist who might be more strongly motivated if they understood more of the why and wherefore of their routine.

Great motivational book too!, March 12, 1999
What a great book. Friel's approach to training is excellent, and easy reading for someone who WANTS to race faster. Friel himself is a very accomplished bike racer, and his son Dirk is on fire this year (just raced against him in Arizona.) Now, if this New England snow would just melt... NOTE: Ths book is for experienced, motivated cyclists, probably too much too soon for beginner cyclists or those w/ little patience. ... Read more

Editorial Review

Drawing on his work with some of the top teams in professional sports, noted sport psychology consultant Gary Mack shares with you the same techniques and exercises he uses to help elite athletes build mental "muscle." These 40 accessible lessons and inspirational anecdotes will help you gain the "head edge" over the competition. ... Read more

Reviews

Well worth the time and the price. If more tactics, better, December 6, 2005
Many readers said that it's clumsily written. I really cant agree so. It's a little repetitive especially in the second half of it. However, the author did quote a lot of real life examples including successful players' personal quotes to stress the importance of the mind on performance. The key message had been well delivered, for sure. However, it would be better if he could tell more on the "how" side, as in page 9, "One key to achieving success in sports is learning how to focus on the task and not let negative thoughts intrude. The mind can concentrate on only one thing at a time. So, rather than suppress what you dont want to happen, you must focus on what you do want to happen or on some neutral thought. In working with the placekicers, I use a distraction technique. I ask them to create a word that, when said to themselves, will block out all negative thought and help relieve tension."

Certainly a good read for aspiring athletes, for leisure and for life. Anyway, below please find some copy and paste of my favorite messages for your reference.

Competition is won or lost on the six inch playing field between the ears. Practice the seven C's (Competitive, Confident, Control, Committed, Composure, Courage, Consistency) of mental toughness. Learn to love the competition. Pg 28

It takes years of hard work to become an overnight success. Are you willing to make the committment and pay the price. Pg 69

Learn how to fail successfully. Hate to fail but never fear it. Learn to view failure as feedback. Pg 80

You cant outperform your self image. - Dennis Connor. Pg 81

Discipline means doing what you have to do when you need to do it, whether you want to or not. Pg 95

The more you hurry the later you get. When you find yourself rushing you are no longer in the present. Pace instead of race. Pg 144

The less tension and effort, the faster and more powerful you will be. - Bruce Lee / The way to run faster is with four fifths effort. Just take it nice and easy. - Bud Winters Pg 145

The will to win is important, but the will to prepare to win is vital. - Joe Paterno / Failing to prepare is preparing to fail. - Wayne Gretzky Pg 155

Excellence for all life's pursuits, April 30, 2005
Mind Gym is one of my favorite books to pickup whenever I need a little inspiration and encouragement. While the many stories and quotes are derived from the world of professional athletics, the book is really about creating excellence in one's life with applicability to any pursuit and any profession. The main theme is that once one reaches a certain level of competency, the level he achieves in performance will be determined by how well he learns to utilize his mind. With this, the author takes us on a fascinating tour of the minds of some of the world's greatest coaches and athletes; their successes, their challenges, and the mental tools they employed to succeed. To borrow a line from the book, "it takes years of hard work to become an overnight success", Mind Gym is an excellent coach along the way.

Not well written, rehashes other books., June 21, 2005
I have just about every book on the topic of sports performance.

I've read others that were more impactful and helpful.

Granted, this book is good if you're just looking for some inspiration that might eventually lead you to results. For immediate results to use on one's game, however, this book isn't it!

As another reviewer said, it's clumsily written. For my hard earned money, I'd like something that I can actually use on my game right away.

If you're a couch potato athlete that only watches a game, this book is probably good. My brother-in-law loves it. He's never played a sport in his life, but is a big fan. For competitive athletes who are more interested in RESULTS and can get their cliches from TV announcers, this book isn't for them.

I'd give it one star, but those who've met the guy seem to like him enough to log onto amazon and write a review. Nothing personal, but I can't give this anything like the rating the others did.

Crippled by one jaw-droppingly awful flaw, April 5, 2009
Mind Gym's theories on sports psychology are not all that revolutionary. Any good coach will already understand the author's thoughts on discipline, preparation, confidence, positive imagery, etc.; however, there is substantial value in the dozens of anecdotes and stories from household name athletes. These examples make great talking points when explaining psychological concepts to kids.

So, until I was almost finished with the book, I definitely enjoyed it. That was until the author revealed that he has all of his clients close their eyes and listen to "Hero" by Mariah Carey. Wow - talk about a blow to his credibility.

If you believe you can overcome this horrendous nugget of info, then you will probably like this book. But if you, like me, find this just too much to bare, then don't waste your time.

Gary Mack, October 23, 2002
Gary Mack is the author of the sports psychological book "Mind Gym." I rate this book with 5 stars becuase I feel that it is at the top of its catagory. For the athlete who desires to gain a mental edge over his/her opponent, there is no better book to shed light on that subject. I read this book while I was healing from a broken back and it turned me around about how I thought about my sport of gymnastics. Garys book opened many doors for me in the way I thought about competition, training, and everyday life. I recommend it to every athlete in every sport because the psychological side of sports is often overlooked. Gary does a great job creating motivation, and better yet--sport and life lessons.

A great book from a great author, August 24, 2004
I had the fortune of knowing Gary Mack personally when I was playing for the Arizona State's Sundevils men's tennis, back in the 2000. All I can say is that the book was extremely useful to me, both in tennis and private life. The bottom line that we can all learn from it is that it's really all about attitude.
May Gary rest in peace.

Clumsily written, cliched, but with a great message, July 10, 2003
I had initially planned to give it just a skim, but then could not put it down. It is full of cliches and hoary coaching bromides, and is obsessed with commercial spectator sports; but its overall, can-do message negates any faults.

No depth at all, October 18, 2010
The author starts by stating how important psychology for sports is. It is.
After this promising start, however, we are presented with chapter after chapter of - well, nothing.
He states something obvious like "belive in yourself" and underlines this with some quotes and success stories from profs.
Great. This does not help at all. I already knew that I need confidence to excel.
No "how to", no in depth tipps, nothing usefull at all :-(

Best one for athletes!, October 4, 2007
I have read several books on the mental game in sports and this is by far the best. I work with collegiate and professional athletes and recommend this so often that Gary Mack should send me a commission!!!

The Most Important Part of the Game, February 12, 2002
As the mild winter weather promises an earlier than usual start to the golf and tennis seasons, I am thinking about equipment, exercises, instructional videotapes and maybe a short "spring training" trip to Florida. But at the top of my list this year will be a re-read of a little book by Gary Mack that will have more impact than all of the above preparations combined. I learned from "Mind Gym" that, for most of us, how we approach our games mentally is the greatest key to improvement. It made a dramatic difference for me -- in attitude, enjoyment and score! ... Read more

Editorial Review

Reviews

[...], October 23, 2010
RANDY COUTURE XTREME TRAINING
The Fighter's Ultimate Fitness Manual
with Lance Freimuth and Erich Krauss
(Victory Belt)
� Marc Wickert October 23, 2010
[...]

This 320-page manual has been a long time coming, but well worth every minute of the wait. If you were to only have one piece of equipment in your gym, this book would have to be it.

What I really love about "Randy Couture Xtreme Training - the Fighter's Ultimate Fitness Manual" is that the book contains a lot of training advice and instruction that could have been passed down from the days of Randy Couture's great, great grandfather when fighters and wrestlers trained in old wooden sheds or rolled in the dirt in their backyards. Some of these moves could even be attributed to Cain and Abel's sparring days.

There's no ultra-modern equipment employed or any state-of-the-art wizardry - it's all "Natural", as you'd expect. And there are plenty of routines you can utilize when you're traveling where no gym is handy.

Another aspect of the manual I enjoy is the wide use of medicine balls in Randy's training: medicine ball slams for improving endurance and stamina as well as developing overall body conditioning; medicine ball jumping squats for explosive power and stamina; medicine ball punches to improve punching power; plyometric push-ups with medicine ball which also boosts stability and coordination; sit-ups and Russian twists with medicine ball for the abs; medicine ball cage walks; use of medicine ball for focus shield...

Then there are the sledgehammer strikes on tractor tires, tractor tire flips, rope climbs, flex bands, and much, much more. This book is chockers! But it's not just a selection of calisthenics thrown together. Randy systematically works on eight categories: strength, speed, power, size, endurance, coordination, balance and agility.

And as Randy states in "Randy Couture Xtreme Training - the Fighter's Ultimate Fitness Manual", "It is important to mention that this book is designed sequentially. The beginning of each chapter explains specific details necessary for understanding the pages that follow, and each section builds upon the previous section. As you read the book, you will discover not only what exercises I utilize in my fight preparation, but also why I utilize each individual exercise at various stages in my training regime."

The manual concludes with day-by-day and week-by-week programs that specify the number of sets and reps for each exercise. Randy Couture is with you every step of the way.

Contents
PART ONE: GENERAL PHYSICAL PREPARATION
Includes: strength, speed, power, size, endurance, coordination, balance and agility.

SECTION ONE: METABOLIC CONDITIONING
Dynamic Warm-Up
Includes: dynamic warm-up, agility ladder, hurdles, backward hop...
Full-Body Metabolic Conditioning
Includes: ropes, tire flip, sledgehammer on tractor tire, bent-over rows, squats, snatches, medicine balls...

SECTION ONE: POSTERIOR CHAIN
Double Extension
Includes: squats, hip thrust on stability ball, deadlifts, lunges, step-ups...

Triple Extension
Includes: jumping squat, plyometric routines, long jumps, sprints, power cleans, push press, snatch...

SECTION THREE: UPPER BODY PUSH
Horizontal Plane
Includes: bench presses, dumbbell presses, press on Swiss ball, presses with flex bands, push-ups, plyometric push-up with medicine ball...

Frontal Plane
Includes: triceps extensions, dips, handstand push-ups, overhead dumbbell press series...

Overhead substitutes
Includes: alternating dumbbell front presses and dumbbell lateral raises.

SECTION FOUR: UPPER BODY PULL
Horizontal Plane
Includes: various bent-over rows incorporating bench and Swiss-ball support, partner rows, standing rows with flex bands...

Frontal Plane
Includes: various pull-ups, laying dumbbell pull-over, rope climb, biceps curls...

SECTION FIVE: CORE
Abdominal Flexion
Includes: crunch, leg scissor crunch, sit-ups, flex band-resisted crunch on Swiss ball, V-up, pike, leg lifts...

Rotational
Includes: various Russian twists, scorpions, windshield wipers with dumbbell, suitcase deadlift...

Isometric Support
Includes: alternating two-point plank, plank on Swiss ball, various ab-wheel rollouts, side bridge...

Neck Support
Includes: various neck bridges, neck harness, lateral neck raises...

PART TWO: SPORT-SPECIFIC TRAINING
Includes: strength, speed, power, size, endurance, coordination, balance and agility.

SECTION ONE: SPORT-SPECIFIC STANDING
Solo Power Drills
Includes: medicine-ball punches, band-resisted punches, band-resisted knees strikes, band resisted double-leg, cage walk-ups, flex band shoulder throw...

Partner takedown Drills
Includes: bear crawl and frog hop drill, arm drag drill, headlock throw drill, running the pipe single-leg drill, throwing dummy suplex...

Partner Striking Drills
Includes: counter low kick on shield drill, alternating knees on kick shield drill, heavy bag combination drill, countering strikes to takedown drill...

SECTION TWO: SPORT-SPECIFIC GROUND
Solo Power Drills
Includes: physio ball squeeze, heavy bag ground'n'pound, guard striking to sweep to mount...

Partner Grappling Drills
Includes: turtle flips, guard passes, head control get-up, hip bump to bridge and roll drill...

PART THREE: TRAINING ROUTINE
Week One - Week Ten

ALTERNATE WORKOUTS
Novice Strength and Conditioning Workout
Beginner Strength and Size
Intermediate Strength and Size
Advanced Strength Building


"Randy Couture Xtreme Training - the Fighter's Ultimate Fitness Manual" is the ultimate companion to Randy Couture's "Wrestling for Fighting" book, where he covers his preferred fighting techniques that have made him one of the most successful athletes in MMA history.

wow!, October 13, 2010
Amazing book. Very detailed, informative, and well laid out. If I ever wondered why Randy Couture was still able to be a world class athlete at the age of 47, this book answers that question. To anyone who's interested in mixed martial arts, or just to get into better shape for any sport, this book is worth every penny.

Best Book Yet, October 13, 2010
In short, I have to say that this book is amazing. I train mixed martial arts, and I've read or purchased every book in the field, and nothing comes close to this book yet. This book is more than just a simple photo book of exercises, it's actually a legitimate training method broken down step by step. The other popular books in this genre are glorified bodybuilding books, with MMA fighters showing body part split routines that were already antiquated 20 years ago. By contrast Randy breaks the book down into two general sections, general training and sports specific training. The general training section is broken down by movement pattern rather than body part. This is a much more effective method for organizing your workouts, because your body never works in isolation. As you train your back, you'll often hit your biceps. As you train your quads, you'll often work your hamstrings ect. This book recognizes that, and groups together movements, not muscles. The sports specific section is also great, breaking down the ground and standing skills and drills up by level similarity to one another. The drills start from the very simple and go to the very complex, building upon the simplest movements and leading to the most complex.

The level of detail in this book is amazing. The photos are extremely clear and crisp, and do an amazing job of displaying the movement between each set of photos. The writing is also similarly crisp, and with a far greater volume than in other MMA training books. Each technique has a long, detailed intro explaining exactly what muscle groups each exercise is working, and what the emphasis of each workout is. In addition each photo is captioned, explaining the movement and the coaching cues for each individual phase of the lift. Finally, for anyone who's interested, there's an exceptional level theory in this book. Not only does Randy show his workouts in detail, but he explains WHY he organizes his workouts in that particular way. The beginning of the book explains the physiological mechanisms that occur when you train and how it develops your body, and how to specify your training to advance your personal goals. Towards the end of the book, Randy breaks down his training camp, which is something I've yet to see an elite fighter go into in detail. He not only explains how he organizes his MMA workouts for maximum effect, but he breaks down his entire pre-fight training camp. He explains how he eases into a training camp, at what stage he starts adding in weight training, when he begins to move into conditioning based routines, and how he tapers into the final week to come into the fight in optimum shape. Really I can't say enough good things about this book. For anyone who trains in any sport, I think this book will definitely teach you something that will be very helpful towards your goals.

I will never fight, but I definitely picked up a lot just by reading through his workouts., October 21, 2010
I'm a huge fan of Randy Couture, and was extremely happy when I finally got to look through this book. I don't fight, and I never will, but I still picked up a lot from this book. I go to the gym roughly 3-4 times per week, and I immediately recognized a lot of the exercises in this book. In reading through, I picked up lots of information and key points how to implement these exercises better. The back of the book even shows Randy's entire working in detail. He shows exercise and in every workout leading up to a fight. Again, I will never fight, but I definitely picked up a lot just by reading through his workouts. I've now changed the order of my exercises, as well as the sets and reps schemes of many of the exercises I do. All of this info was picked up from this book. Really great buy

Best S & C book on the market!, October 14, 2010
Having purchased training for warriors, xtreme training is hands down the best book on the market for strength and conditioning as it relates to fight specific training. Even if you're not an MMA fighter, this is an excellent book to have in your library. It covers everything: olympic and power lifts, core exercises, conditioning workouts, countless drills--many of which I've never seen--as well as legit programming. Everybody is always clamoring about how Randy stays in such good shape in this book explains how. The book is organized in a manner that is easy to understand, the techniques are beautifully described, and the programs are excellent. This is a bible of exercises and an all around masterful work. I'm extremely happy with this product and would recommend it to anyone interested in getting fit for fighting.

The True Recipe For Fitness, October 11, 2010
I had a lot of apprehension when I got this book. I have purchased a lot of fitness books in the past, and usually they just show how to do the same tired bodybuilder workouts. I have been getting more involved in crossfit and circuit trianing, and I didn't want a book that demonstrated workouts that just build impressive muscles, but rather a book that offered programming to build an impressive athlete. I don't train that much in MMA, but I know that MMA athletes such as Randy Couture are perhaps some of the best training athletes out of any sport. I wanted to understand what went into their fitness routine, and this book did not let me down. The book is broken down by movement rather than by body part, which caught my attention right off the bat and set it apart from most other books. In addition to offering hundreds of different movements, he shows different variations of the same movement to gain different athletic qualities. Granted, my goal is not to train for a fight, but I have always wanted to get into fighting shape. To show how to put all the different movements together to reach this end, Randy offers 30 pages in the back of the book that is devoted solely to programming. As a bonus, the entire book is in full color and the layout looks great. Best book I have found as far as improving your fitness.

Fantastic advice, October 11, 2010
I don't train mixed martial arts, but I'm a huge fan of the sport and of Randy Couture. Randy is always in great shape, and this book shows why. I don't train, but I do go to the gym and work out to stay in shape. Believe it or not but there's actually a lot of good exercises in here that I'm going to use in my next workout. Some of the exercises shown in this book are brutal, so maybe I'll get in fighting shape too :) ... Read more

Editorial Review

Anatomy of Exercise is revolutionary for its insights into how different muscles of the body actually work during exercise. The book is organized by body area and shows common sequences in the progression of a typical workout. Lifelike anatomical illustrations demonstrate each exercise and reveal in colorful detail exactly which muscles are engaged, which are being conditioned and how those muscles respond.

The following features help the reader gain the greatest benefit from each exercise and thereby improve fitness and well-being:

No other book provides such rich detail tailored to the general reader. Beginners, those already committed to exercise, competing athletes, trainers, coaches, physiotherapists, massage therapists and the many others involved in fitness will find Anatomy of Exercise fascinating, instructive and practical. (200902) ... Read more

Reviews

Great Illustrations but limited number of exercises included., September 14, 2009
The illustrations in this book are great. The only problem is the number of exercises included was limited. I expected to see a number more of actual exercises. It's great for seeing exactly which muscle or muscle is group being worked, just needs more.

Extremely Insightful and Helpful, August 1, 2008
I am just a regular person who likes to work out, and I found this book to be very clearly written and understandable as well as being insightful and helpful to me as I go about my exercise routine which includes aerobic, stretch, stability and weight exercises.

I am learning how particular excercises can benefit different areas of my body and muscles and also understanding and seeing how the positions and movement impact my muscles. It has already been helpful in curing some muscle pain I've had. Excellent book for the lay person!

The Definitive Guide to Exercise, July 1, 2009
If you're looking for a 'Dummies'-type volume that will show you an introductory workout (and there's nothing wrong with that), then this is not the book for you. What Pat Manocchia has assembled here is the 'Larousse Gastronomique' of fitness, strength training in particular. Every major exercise (squats, biceps curls) is examined in depth, and broken down both by the steps involved and by the muscles affected. You'll soon find yourself dipping in mid-workout to check your technique or find out if your strength routine has any holes. A classic.

Getting to know my muscles, June 13, 2008
This is a great book for people from beginner to advanced in working out! It will show which prime muscles are being used as well as the synergyst muscles. It also demonstrates ways to make the move harder or easier depending on what level you are at and so that you do not injure yourself. The pictures are great and very helpful. This is a very good book!

Anatomy of Exercise: A Trainer's Inside Guide to your Workout, August 18, 2009
I purchased this book several weeks ago and have reviewed its contents. I wish I had known before what exercises benefit which muscles. It's good to have this information. I think it's a good reference book.

Picture worth a thousand words, December 4, 2009
Excellent illustations show neuro-muscular activation for each exercise. Stresses the importance of stabilization muscles as you are as strong as your core stabilizers. Very good hints for each exercise, things to focus on and things to avoid. I am using it daily as a personal trainer and conditioning coach

Best In Class, December 16, 2008
Up until now, my favorite training book was 'The Encyclopedia of Bodybuilding' by Arnold Schwarzenegger. The book was loaded with meticulous details, and who better to explain them than Arnold?
Now here comes Mr. Manocchia with 'Anatomy of Exercise'.
Pat explains in full detail which exercise/movement impacts which muscle, and includes a picture of exactly which muscle(s) are involved. You really can't get a better book than this. It includes EVERYTHING you'll need to tailor your workouts, and you'll be extremely well informed.

Exercises that give results!, May 27, 2008
This is a great book. I highly recommend it for anyones who wants to get/keep in shape. Not only does it give some good exercises but also tells which muscles benefit from the exercise.

very useful book, February 28, 2010
I found it very useful and I am trying to use it for my training.

Love it. As an athlete and personal trainer!, February 21, 2009
This is a great book! Don't miss it if you are an athlete or in the personal training/coaching field!

Dana Cardwell
Kerrville, TX
Certified Personal Trainer
Licensed Massge Therapist
Teacher/Coach ... Read more

Editorial Review

Now revised, expanded and updated, Lore of Running gives you incomparable detail on physiology, training, racing, injuries, world-class athletes, and races.

Author Tim Noakes blends the expertise of a physician and research scientist with the passion of a dedicated runner to answer the most pressing questions for those who are serious about the sport:

• How your body systems respond to training, the effects of different training methods, how to detect and avoid overtraining, and genetic versus trainable potential
• How to train for the 10K up through ultramarathon with detailed programs from Noakes and several leading running experts
• How to prevent and treat injuries, increase your strength and flexibility, and use proper nutrition for weight control and maximum performance

You'll also find a candid analysis of supplements and ergogenic effects and training aids. The book includes new interviews with 10 world-class runners who share their secrets to success and longevity in the sport. Features on legendary figures and events in running history provide fascinating insights.

And that's just scratching the surface. Lore of Running is not only the biggest and best running publication on the planet. It's the one book every runner should own. ... Read more

Reviews

A Comprehensive and Current Work, April 13, 2004
I think it is important that readers understand precisely what this 931-page books IS, and what it is not. Dr Noakes is a trained physician, a professor of exercise science, and a highly published researcher in the field of exercise physiology. His meticulously researched book (the online references occupy over 100 pages) offers an authoritative compilation of the latest and best research to guide the intelligent coach or self-coached runner in the structuring of productive and safe training regimens. For those who lack a PhD in physiology but still want to understand WHY they should perform specific types of training, based on current research, this book is simply unsurpassed. If all you want is a "table" of training prescriptions with no grounding in research or explanation of validity, then look elsewhere: this book is not for you.

In my opinion, Dr Noakes has done an excellent job of extracting results from current research and translating them from the highly specialized language of sports physiology into language that the intelligent layperson can understand. Indeed, I found the book pitched at a slightly less technical level than the popular competitor by Martin and Coe---a book I hve also found to be invaluable.

Perhaps the most interesting feature of the Fourth Edition is Noakes' unapologetic challenge of THE prevailing paradigm in distance running; he questions the widely accepted belief that an individual's VO(2) max, or maximal oxygen uptake figure, is the key limiting factor in distance running performance. In a carefully argued Chapter 2, complete with dozens of references to research of the past decade to support his claims, Dr Noakes argues for an alternative "Central Governor Model" in which exercise capacity is primarily limited by coronary blood flow to supply oxygen to the heart. I cannot even present an outline of this fascinating alternative model in the brief space allocated here, but suffice it to say that Chapter 2 of his book, in which this theory is developed in detail, is alone worth the price of the book.

In addition to the physiology of training, there are entire chapters devoted to temperature regulation, ergogencic aids, injury prevention and treatment, apparel (emphasis on shoes), etc: all of the usual topics with which self-coached runners must eventually cope.

If I were to offer criticisms of the book for the sake of balance, there would be only two, both relatively minor.

(1) Chapter 6, entitled "Learning from the Experts" offers training programs from a number of famous past champions who raced over distances from 1 mile to the ultramarathon. However, as Dr Noakes points out clearly and often, many of these runners, almost inhumanly gifted with natural ability, became champions IN SPITE OF their obsessive, unbalanced training programs, and not because of them. For the person of average gifts, emulating the training programs of, say, Dave Bedford (who occasionally logged as many as 160--200 miles per week!)is a certain prescription for injury (as it ultimately was for Bedford). I would therefore suggest changing the title of this chapter to "Learning from the Champions." The accomplishments of these highly gifted people all too often had very little to do with "Expertise" in rationale training, as the current title suggests, and far more to do with natural endowment.

(2) Since Dr Noakes is willing to challenge the VO(2) max paradigm so openly, I think it is necessary that he offer some guidance on precisely what differences to the training program his alternative Central Governor Model implies. It is not easy for the non-specialist to see what amendments to training are implied by this alternative model; perhaps an addition to be incorporated into the Fifth Edition?

In summary, if you are a self-coached runner looking for an intelligent basis on which to construct a training program, then this 931-page book is comprehensive and has no real rival. If, on the other hand, you would prefer a 5-page pamphlet offering some training tables for the beginner, then I advise you to look elsewhere.

Running Bible, February 17, 2001
If you have a top notch personal coach who tends all your needs, you don't need any book to improve your running. If you are like me who have the passion for serious running, enjoy reading and analytical thinking while having a full-time job + other professional activities, this book is a must-have. I got one for me and two as presents to my friends. Using this book as the major reference to coach and heal myself, I qualified for the Boston Marathon at my marathon debut after about one year's training, took 10 minutes off in another year and I am on my way to beat NYC marathon qualification time for guaranteed number. Running programs are everywhere. "Individualizing" has become a clich�. Understanding the fundamental mechanisms and principles behind body and training is essential to derive a healthy and effective training program that adapts to the body's response. Lore of Running distinguishes itself from other running books by offering a large volume of solid evidence to support the principles concluded by the author. The readers have the freedom of utilizing these materials, often presented in interesting ways such as stories about famous runners, to make their own conclusions. I feel like having a very pleasant academic discussion with the author who is convincing, but not dictating while reading the book. The background of the author - ultra-marathon athlete, researcher and practicing sports MD is perfect for writing such comprehensive running book.

This book is certainly not a quick recipe. It takes time to digest the material. If you enjoy reading, it is a plus. I have read some section multiple times. Another very good running book that takes much less time to read is Daniels' Running Formula by Jack Daniels that is geared more toward elite runners, but still very helpful for midpack runners like me.

Phenomenal book on running, best I've come across., August 12, 2007
I have been reading about running for the past couple of years--probably more than I ought to. I came upon this book recently in the library (most of my reading is online!) and upon poring through its pages have realized that a lot of what I've read either came from this book, or this book has a lot of what I've read in it. Noakes has written this tome relying upon the best science we have for running with all of its available studies. He bases his conclusions and statements on journal articles where possible and where not does not go overboard in conjecture.

He is an accomplished marathoner and ultra marathoner and in his practice has treated a lot of runners.

Go ahead and buy any book on running. It will have a section on nutrition with the basics that we all know. Contrast with the nutrition section in this and it's actually worth reading; he spends many pages on such details as the proper sodium levels in a beverage, the amount of liquid we need to drink while exercising (not the vague catch-all of "drink as much as you sweat"). His guides on injury and footware are the best researched I've found anywhere.

This is not just the best book on running I've seen, it's the best book _by far_.

I slight this book in two areas:

1) Injury treatment seems to be really slanted substantially toward footwear and orthotics. Now, there may be a reason for that I'm not aware of, and he does give time to exercises and "holistic" approches for injury prevention, including training the hips for, say, a knee problem and not just the feet, but I would have just preferred a bit more.

2) Running technique. He describes in detail the typical heel-strike of most runners but doesn't spend much time that I have found on particulars of technique, such as possibly forefooting or midfooting. Bits and pieces are throughout the book in this, but a subsection on what is now in vogue (pose technique, chirunning, etc.) would have been nice. I don't know that it's reasonable to dismiss these simply because he feels they're useless; I feel like he missed out.

That said, I really can't stress enough how much solid, quality stuff is in this book. He's not simply taking what "everyone knows" about running and making a thousand pages out of it; he does go into meaningful detail.

This is the final word on all things running, March 23, 2006
It would be hard to overstate the reach of this landmark tome on running. Noakes has put together, quite simply, THE authoritative resource on all things running. With a stunning level of historical and scientific research, Noakes reviews the entire global history of running, drawing well-reasoned conclusions about sports medicine, psychology, all aspects of training, injury prevention and acheiving the highest level of performance possible. Then he backs these theories up with irrefutable testimonials from the world's best runners of all time.

Noakes does all of this with a measured and humble attitude that presents his views with confidence, while acknowledging that there are always exceptions to any theory. Most importantly, he recognizes the importance of self-discovery and the illusory nature of "training secrets."

I can't recommend this book more highly, but offer one word of caution: don't try to digest this all in one sitting. It's a read best taken in small doses.

From a guy who makes a living from coaching running, April 19, 2000
This is an absolute must. It is excellent in the exercise physiology department which is the bases of a successful performance. It is like a map which has all the information one needs to succeed, (pending on ones genetic makeover as well as the other little bits and bobs)however, that map is only as good as the map reader.

Also if you are studying exercise physiology or sports science, biomechanics etc. it has loads of references which are great to sling in the back of the bibliography...ooophs.

Finally I have a library of over 200 running books and if I had to take one to my grave this would be it.

Refreshing, June 16, 2004
For the serious runner this is a must. Simply open the book to any page at random and you'll not only be hooked, but also enlightened. The medical advice is excellent. All distances are in kilometers, however, so have that conversion calculator going in your head.

Authoritative Reference Work, February 29, 2004
I've read scores of running books and nothing compares to this one. It addresses every conceivable topic -- from training to injuries to equipment to nutrition -- with insights synthesized from the best scientific studies, leavened with the author's own intelligent extrapolations. The biographical analyses of history's greatest runners also happen to be immensely absorbing and entertaining.

LORE OF RUNNING, March 2, 2006
Superbly written. An excellent book for the technically oriented individual who wants to know the what and why of everything that happens in running. Still simple enough for any good coach to get important ideas as to how to train future and long time runners.

A complete running phillosophy, December 14, 1998
This book provides a common sense approach to running backed up by detailed sceintific data and analysis. As such it very usefull for everyone in athletics from the novice to pro and coaches. It will definitely help you get the best out of yourself while avoiding the pitfalls. The best I have seen and one that I continue to find usefull after 4 years of reading and 15 years of running.

The Best Scientificly Oriented Book on Running, March 11, 1998
This book is applicable to beginners as well as pros. Noakes' excellent scientific based descriptions of most aspects of running and endurance sport in general make this book an essential title for anyone who intends to get a little more serious about this sport. The book also contains a lot of useful information about the history of running and ultradistance running. I hope that a new release of this book will incorporate some of the more recent training methods like heart rate monitors and new nutritional supplements. ... Read more

Editorial Review

Reviews

An Excellent Source of Workouts, August 31, 2010
You get that for which you pay. This book delivers on its promise. None of the workouts are "run for one hour" either. As an active triathlete, I am always looking for workouts to insert into my annual training plan. This book comes with 50 base, tempo, and speed workouts in each discipline. Basically, that gives you five or six workouts you can incorporate into each phase of your training (base, build, peak, etc). In addition, the authors provide advice on almost all the workouts on how to change it up, adapt it to your situation, and create different flavors of the same workout. For those of us that crave variety, this book doesn't have enough workouts to build an entire annual training plan for every distance, but it does have some really good workouts and advice on how to implement them.

I gave this book five stars because it is deserved. What frustrates me, however, is a lack of "advanced workouts" that coaches save for the athletes they are personally training. Even just one or two of those per discipline would have been nice (and that's really the only complaint I could come up with :-). Overall, this book is an excellent value. A few judicious purchases of other books with workouts combined with some internet research, and you'll have everything you need to fill in the workouts for an entire season of triathlon training. ... Read more

Editorial Review

Every year thousands of people decide to take on a sprint triathlon for the first time. Now USA Triathlon and USA Cycling certified coach Joe Friel provides a complete guide to finishing that first triathlon. The same principles and training methodology that the pros and committed triathletes rely on are presented here in language that a beginner can easily understand. Friel maps a course to prepare for a sprint-distance triathlon in 12 weeks, with five hours of training each week, plenty of rest, and the beginnings of a lifestyle marked by a commitment to health and fitness and personal growth. Your First Triathlon provides the training plans, workouts, checklists, and instruction that first-timers need. Joe Friel is known for his thorough approach and with his help, what may have begun as a challenge to complete a sprint triathlon will grow into a love for this demanding yet rewarding sport. ... Read more

Reviews

Got me through my first triathlon!, November 24, 2007
I did my first triathlon (sprint distance) in September after three months training, and I was lucky enough to have found this book towards the beginning of my training. Needless to say I am hooked and can't wait to do another one!!! The book did an amazing job of preparing me by arming me with the information I needed to train properly, learn new sports (I had never biked or swam seriously before), eat right, and avoid injury, and yet avoided getting too "hard core" (when you do your first triathlon you keep wondering whether or not you're crazy). Joe keeps it manageable. There is a scary overwhelmed feeling you can get when you start reading about some of the crazy training schedules and techniques out there -- and he really clears through all that and gets to the essentials you need to know to make it through your training and cross the finish line. For example, his race day prep chapter really helped me visualize what to expect on the big day. Also, I really liked his approach to gear -- you can really get sucked into buying a bunch of stuff -- and he emphasizes ways to work with stuff you already have (ex: your old mountain bike) until you're more experienced and can better select the right gear to invest in. Overall, I really liked his fun-first emphasis, while providing what is clearly well-researched and high quality information. Two thumbs up!

Good but not great, March 2, 2007
More than any other peice of equipment, this book definitely gave me what I needed to get to the starting line. It gave me the confidence that I would need to finish my first tri. The book was definitely for me, the person who really doesn't know much about how to even start my training. The drills were helpful and the training calendar worked well to get me to my goal.

But, it is not without it's flaws. As already mentioned in other reviews, swimming is not covered enough to really help you out. My only real struggle was in the swim and his lack emphasis may have led to some over confidence from the attitude her presents. Also, the simplistic way it covered the training regimine was not helpful; I never understood why the drills I was doing were going to help.

Good for someone training for their 1st time, May 4, 2008
I was a little hesitant to buy this book after reading some of the reviews saying it was "too basic." I found it very helpful, esp the nutritional info. The training plan seems a little unrealistic -- its a 12 week plan that starts out with only 15 minute workouts. All in all, the book included a lot of valuable information that has helped me progress in my training for my first tri, but I wouldn't follow it word for word.

Your First Triathlon, May 9, 2010
I guess if you had no access to the internet or a library this book would be good for you. You won't learn any eye-opening tips or tricks from it, and the training plan is geared toward someone who is basically a couch potato attempting a sprint tri. If that's you, go for it, otherwise, save your money and just google 'beginner triathlete' for plenty of websites and forums that offer the same information.

Practical, November 20, 2006
I found this book a valuable help for who is new to Triathlon and also for starting from scratch both running and cycling (NOT for swimming).
Maybe too much enphasis on nutrition, but averall it's a very practical and usful book. Good value for your money.

Great book for beginner triathlete, August 18, 2008
I read several books while preparing for my first sprint triathlon. This book and "Slow Fat Triathlete" were my two favorites. Neither is too technical, but full of helpful "newbie" info.

All you need to begin., July 2, 2006
This is not the "athlete's bible" and this is not the resource for Ironman. Therefore the author accomplished his mission : to provide the newbies with the most information available to begin a new life as triathlete. Pay attention i said a new life, that's it. It's not a list of training plans or a generic line to follow, it's the first step to change your life with fun. Really recommended.

Good for motivation....that's all, July 7, 2006
This book is great to help you get motivated and mostly teaches you that attitude is key to success. It will not teach swim, run or bike techniques, so don't waste the money if, like me, you are looking for actual instructions. Basically, the swim section tells you that you shouldn't learn alone, to go find an instructor. Thanks...I sure wouldn't have thought of the obvious without paying $20 for Joe to tell me! Hopefully his other books are better, but I sure won't pay to find out.

Good intro to triathlons, January 30, 2008
This book offers a good inital overview for those just starting in triathlons. Might be a bit basic for those who are already accomplished in the swimming, biking, and running. Liked the chapter that outlined what to expect in your first race - good pointers.

Good book for a first time triathlete, June 28, 2006
Friel does a good job of speaking to the first time triathlete without watering it down too much. This book is an excellent starting point in your training journey, but you will most likely need to follow up with some more in-depth reading on biking and swimming. Overall, I think it was worth my money. ... Read more

Editorial Review

Reviews

This book is a masterpiece..., July 27, 2010
I have been saying for a very long time that there needs to be a book that covers this subject matter. Andre Galvao has hit this one out of the park.

In the book, Andre covers a year of drilling, with a little diet, and some very different calisthenics. The best thing about the book is the drilling game plan and the way Andre laid out the photographs. Drill to Win does an excellent job at showing how the drill looks in movement and this is the first for me in a martial arts book. It is simply beautiful and I cannot wait to try these drills in the morning.

I'm not sure if I will make it the whole year, but I will definitely be dissecting the drills and try adding as many to my game as possible. Hopefully, once I get more focused, I'll go through the whole year, see if I become a champion and update the review!

Encyclopedia of BJJ drills, July 27, 2010
I recently read this book, I must say I was very impressed. The book is beautiful, seamlessly organized, and easy to follow. As I just received the book, I haven't yet had the opportunity to incorporate the drills shown into my regimen. However because of the of the clear layout I have no doubt that I'll be able to utilize something new from week 1 until week 52.

This book has a plethora of unique drills that I had never personally witnessed before. There's a drill in this book to improve every single aspect of your game. At this stage in my training I'm quite content when I buy an instructional manual that can teach me one new thing, and this book has already taught me dozens of new drills that I can utilize in my BJJ sessions. I highly recommend this book to both beginners and experts. Beginners will find a systematic gameplan that will allow them to build a foundation of movement, explained in a more clear and direct manner than many instructors in person. Experts will undoubtedly spot one or two new movements that they can incorporate into their routine. Great book, it's already been an extremely useful tool for me.

An Amazing Book For Bettering Your Jiu-Jitsu, July 27, 2010
This is a very unique book on the sport of jiu-jitsu. There are literally hundreds of drills covered, all of which are sport specific. Some are designed to improve your jiu-jitsu technique, some are for improving your stamina in the sport, and some are designed for increasing you overall strength. Often I use large books on jiu-jitsu just as a reference. However, this book is broken down on a week-by-week basis to improving your jiu-jitsu. Granted I probably won't do the exact training program laid out, but it certainly gives a base to work from. If I only did a fraction of the drills outlined in the book each week, I have no doubt I would watch my game improve dramatically over a years time. I highly recommend this book to anyone serious about the sport.

A whole new paradigm for jiu jitsu manuals, September 4, 2010
There have been dozens of Brazilian Jiu Jitsu manuals, many by legends of the sport, but Drill to Win: 12 Months to Better Brazillian Jiu-Jitsu by Andre Galvao with Kevin Howell, is a unique and valuable addition to the canon.

Where most jiu jitsu manuals focus on presenting a dizzying array of techniques, Galvao's book focuses on practical drills that will help the diligent reader master the movements involved jiu jitsu and dramatically improve their competition game.

Galvao is a highly decorated grappler with multiple World Jiu-Jitsu Championships and IBJJF Pan American Championships as well as a third place prize from the ADCC World Championships.

In the introduction to the book Galvao describes his effort intensive approach to jiu jitsu and the way he, an athlete of limited natural gifts, outworked and surpassed many more talented training partners.

Howell is the co-author of Saulo Ribeiro's Jiu Jitsu University, which judging by its amazing sales on Amazon seems to have become THE standard jiu jitsu instructional book. Drill to Win is the perfect complement to Jiu Jitsu University with its plethora of drills for each stage of your jiu jitsu game.

Galvao and Howell cover diet, balance and strength drills, breakfalls, grip fighting drills, takedown drills (both wrestling and judo), guard pulling, basic escapes, guard passes, top position drills, two chapters worth of guard drills (including exotic positions like x-guard, spider guard and de la riva guard), and a great chapter on transitioning drills that will allow the diligent student to transform themselves into a very dangerous jiu jitsu player able to string together combination attacks.

Visually the book is amazing, graphic artist Kathy Howell has outdone herself as every move is illustrated with a series of photographs of Galvao and training partner Marcel Louzado moving through each sequence of events step by step. I can't describe it adequately other than to say that it looks more like animation on the page than a bunch of still photos. She's cropped out the backgrounds, leaving just the figures moving through space. The most complicated moves are illustrated by as many as two dozen photographs, yet the pages never look busy and are always clear and easy to follow.

I highly recommend this book for anyone who is seriously looking to dramatically improve their jiu jitsu game. Galvao and Howell have supplied the step by step instructions and drills, you'll have to provide the hard work.

A MUST HAVE BOOK for your BJJ library, August 9, 2010
As you can see from the majority of the reviews, this book has a recurring theme... ATTENTION TO DETAIL. That's what makes the difference in the world of Brazilian Jiu-Jitsu. Very often BJJ practitioners like myself forget the minute details like the sagging of the hips to make you heavier, doing an ab crunch from closed guard to break an opponent's posture, extending an opponent's trapped leg from the half-guard to manipulate their base, etc. Just those minor adjustments make the biggest difference from being your opponent's highlight reel to you "folding Gis" with your opponents in them. Drilling to Win holds nothing back and breaks everything down to the lowest level possible. The drills are so easy to follow that even my jarhead teammates at the academy can comprehend the exercises just by following the sequence of pictures lol.

Deeper Level, July 31, 2010
Drill to win is filled with comprehensible material and photos. As a BJJ enthusiast with a large family and professional demands, this book has quickly become a valuble resource because it enables me to sharpen my skills on my own. I especially like the diet and supplement section. As well as, the personal heart felt story told by Galvao. As a grappler, I know everyone has their fight, but it's not to often you get to hear it straight from the champ. Interestingly, it uncovers some of the Post-Gracie BJJ World. After reading the short introduction I felt a deeper sense of understanding of modern BJJ.The conventional BJJ books requires "willing" partner, "Drill to Win" gives me a choice and the ability to speed up the learning process. Realistically I've sometime have a hard time finding "drilling" partner, as most people like to spar. However, as a former collegiate wrestler, I know the value of drilling. wrestiling practice sessions often are made up of 40% solo drills. Through these drills I've I gained speed and muscle recall. This book has allowed me to take my skills to a sharper level. The only draw back is if I don't train I can't blame it on anyone else but myself. Andre and Kevin Howell give me plenty of material to train hard everyday, with or with out a partner, even if I'm injured. Now it's up to me, and that's the way I like it. If your serious about traing Jiu Jitsu or submission wrestling I would recommend you pick this one up.

Nothing else like it, September 13, 2010
In order to learn and execute techniques from a book, you have to be able to implement the movements into your daily training. Most jiu-jitsu books are filled with useful techniques, but don't give you specific instruction on how to train. Drill to Win solves this problem. In addition to demonstrating several partner drills, Kevin and Galvao cover several independent drills that you can implement in your garage or living room. Although the layout suggest following a twelve month program, you can just as easily pull out a specific drill to augment a particular aspect of your game. This is one of the best jiu-jitsu books on the market, and I would highly recommend it to anyone looking to improve their game.

Getting better at BJJ, September 5, 2010
This book is a treasure trove of drills for improving your BJJ! The book is divided up into months, with each month and each week within it having a theme. This makes it easy to search through the contents for drills to work on your own weaknesses, or to follow the one year schedule as intended by the author. The drills cover topics such as:

1. General strength
2. Balance
3. Gymnastic ability
4. Breakfalls/Sprawls
5. Grips
6. Throws/Takedowns
7. Escapes
8. Guard passing
9. Top position control
10.Guard control/sweeps

Although there is a wealth of partner drills, there are also plenty of solo drills. This book superbly fills the gap left by so many BJJ instructional videos; namely making key movements second nature and erasing bad habits. I would recommend this book to anyone interested in becoming better at BJJ and highly recommend it to those who are studying on their own and don't have a school where (some) of these drills would be introduced.

Very nice and unique drills, August 29, 2010
I can't give this book a 5 star review because I haven't put in the year of drilling to give it justice to the system.

There are things I like about the book and things I love about it. The introduction to the book was definatly worth the read. Reading of the struggle to championships is always something great to put things in perspective. By the way read about Yoddecha Sityodtong to hear a truly remarkable story

Then came the "diet of a champion" portion of the book. The diet is ok I wasn't too crazy about it to be honest but I think it's something that really just works well for him. To say diet of champion is a big statement and for me being studying in sports nutrition and fitness for a while I don't think it was that great. However I really appreciate more about how he spoke about being disciplined about eating the right things over the wrong.

Now the meat and potato's. The Drills...

The drills were all great some old some new. The thing to appreciate more then the drills themselves in the book are the outline to tells you train them in. the first part of the book helps you build fundamental balance and strength that will carry on as you continue to not only use the book's program but it will definatly help anyone's game. Especially people that may have traveled alot and haven't trained at one place for long(ME). I'd have to say I agree with other people who say it should have a DVD. For me personally I don't think it needs one but I'm speaking from already having BJJ experience. Some new guys may not be able to understand the movements as well.

The most important thing about this book is that you have take in all in and read EVERYTHING. The mental approach and insight he gives you is something truly invaluable. Galvao is all about hard training but he made sure to encourage resting and having fun without the use of drugs or alcohol.

All in all I think it's worth having.

"The man who closes his mind to knowledge is a fool"- Renzo Gracie

Importance of Drilling, August 3, 2010
Just picked this book after a long wait. Andre is one of my favorite bjj fighters and has unique charismatic style of jiu jitsu. From my experience, most people don't enjoy drilling at all. When I first started training I would rather spend my time rolling hard and fighting pointless battles instead of drilling moves and working angles. I got to meet Kevin and his wife Haley at a Bjj tournament and picked his brain about the secrets to Andre's sucess. chatting. He informed me that drilling is what will make you better than everyone who doesn't do it and Andre Galvao is a fine example. I learned that his secret is drilling drilling and more drilling. Ever since then, this is one of the things that I've been meaning to incorporate into my training.
This book shows many different ways to drill, shows a sequence of drills and the meaning of them.
This book offers a step by step pictures and detailed instruction in all the basic to advanced drilling techniques that are truly important. He covers the most basic and fundamental Drills to advanced drills with an importance on transitions and such. I highly recommend this book. Its very well organized in a logical fashion, great pictures and a joy to read. It answers almost all of the questions I have wanted to know since I started and will help your game. ... Read more

Editorial Review

Reviews

Must-read book for power meter users, March 12, 2006
If you presently train with a power meter on your bike or are thinking of getting one, this is a must-read book. Authors Hunter Allen and Dr. Andy Coggan are eminently qualified to write this book which is the first full-length book devoted solely to the subject of training (and racing) with an on-bike power meter. Hunter allen is a full time coach of cyclists and triathletes who uses the power meter as a key element in his training approach. Dr. Coggan is renowned as a widely published exercise physiologist and is also an avid master's cyclist.

The authors have presented much of the material in the book at seminars around the country. I attended one of those in 2005 in Sacramento, CA, so I was already familiar with much of the material in the book even before reading it. Also, much of the material has been presented and discussed in the Wattage discussion list on topica (lists.topica.com/lists/wattage/). The beauty of the book is that it collects all this valuable information, and much more, and presents it in a well organized manner in one place.

An early chapter describes each of the four major presently available commercial power meters (SRM, PowerTap, Polar and ergomo). It covers their relative advantages and disadvantages. The same chapter covers the software that is included with each power meter plus other standalone software offerings including CyclingPeaks which was developed by the coauthors along with Kevin Williams. Many examples from the book include screen shots and examples from CyclingPeaks but the ideas they convey are explained in the text so no prior knowledge of CyclingPeaks is necessary. If you are contemplating buying a power meter, this chapter alone is worth the price of the book.

The starting point to train using a power meter is to determine your Functional Threshold Power (FTP). The book explains several alternative methods to do this. Once FTP is known, the authors present a system of seven defined training levels. The explanation of why seven levels are chosen, what the purpose of each is and power and heart rate ranges (where those are appropriate) for each level are given. The power ranges are expressed for each level as a percentage of FTP. For example, level 4 is the lactate threshold level with power range of 95-105% of FTP. The justification for selecting these seven levels (sometimes called "zones" in other books on training) is the clearest I've ever read on the subject. The rationale for and benefits of training at each of the levels would be valuable information even to a cyclist who wasn't training with a power meter.

Many novel concepts are introduced in the book. The concept of "power profile" is one example. This involves measuring the maximum power that you can sustain for four selected time intervals - 5 seconds, 1 minute, 5 minutes and FTP. These are then converted to watts per kilogram. A table in the book (separate for men and women) allows you to see where you stand on a scale ranging from untrained to world class level. By determining your own profile and monitoring it over the course of time, you can see better your strengths and weaknesses as a cyclist.

There is simply too much novel material in the book to do it justice in a review of reasonable length. Just to mention, in the most cursory way, other novel concepts introduced and covered in detail the book are Normalized Power (NP), Intensity Factor (IF), Training Stress Score (TSS), "sweet spot" training and Quadrant Analysis. NP and IF are introduced to define TSS. TSS is proposed as a method to quantify and monitor the total training load that a cyclist carries.

Other chapters in the book tell how to develop a training plan based on power. Sample workouts and sample multi-week training blocks are given.

If you've gone to the trouble and expense of putting a power meter on your bike, you owe it to yourself to get this book and read it.

A Comprehensive Book on Cycling Training With Power - Finally!!, March 6, 2006
To understand where I am coming from: I am a licensed cycling coach and serious cyclist. I've been using a bicycle power meter (PowerTap) for years, and training with an indoor power-based trainer for even longer. For full disclosure, I have also met both authors in-person, and I know one of the authors quite well.

I highly recommend this book for any serious cyclist. I gobbled it down once, and I am now on my second reading. I have learned quite a bit on the subject by reading the book, despite my prior experience and training.

I enjoyed and appreciated the book because:
(1) COMPREHENSIVE!! This is perhaps the book's best feature--nothing seems to be missing. Every subject of which I am aware, as it relates to training with a power meter, is in there. Plus, I found information about which I was previously unaware. Joe Friel (renowned cycling coach and author) writes an introduction, and as he said, no other book even compares, at this time, in terms of content.
(2) AUTHORITATIVE. The authors are recognized in cycling circles as two of the most knowledgeable persons in the United States on using a power meter for cycling training. The authors' combination of an experienced cycling coach and former professional cyclist (Allen) and an exercise physiologist / scientist (Coggan) is not available in any other cycling training book, to my knowledge.
(3) EASY TO USE. The chapters are organized logically and, on my second reading, it has been easy to go back to subjects that interest me more than others.
(4) NOT TOO COMPLEX. The authors touch every subject thoroughly and comprehensively, but do so in a way that is not too difficult to understand or grasp. Admittedly, I was already very familiar with the basic terminology of training with power prior to my first reading. Even so, it seems to me that someone with very little prior exposure to training with power would grasp, and benefit from, much of the content on first reading.

Despite my five star rating (which I give without hesitation), I felt that the book had a couple of distractions:
(1) The writing style is a bit choppy and sometimes lacks flow and sophistication. Occasionally, the style is a bit colloquial or informal. Then again, cycling coaches and scientists are not usually known for English professor type of writing, so the style was almost expected and happily tolerated.
(2) The authors sometimes toot their own horns a bit too much. Besides writing this book, the authors developed one of the first (and in my view, one of the best) third-party software programs used to analyze power meter computer files. In the book, at times, the authors did not hesitate to give full accolades for their own software product, while giving not so generous treatment of other products. The bottom line, however, is that their products probably deserve such high treatment. But, it was a bit of a distraction.

Overall, I felt that this type of book should have been published years ago. Now that it is here, I expect to refer to it again and again. It's one of those books that you can read several times and learn something new each time. But, I never seemed overwhelmed by it. I highly recommend this book for any serious cyclist.

Take your training to the next level, January 9, 2007
I am an experienced racer in triathlon and MTB ultra-distance events. This book, coupled with my new power measuring tools and my long-time use of a heart rate monitor, has taken my training to new levels. I am a detail-oriented, technical person, and the book satisfied my need for insights into how and why things are recommended or advocated. I found the advice and techniques to be absolutely useful in helping me improve my knowledge and my performance. I am wasting less time training wrong and getting more back from my sessions in the few months since I began reading this book-- but it will take me years to master the material inside, which tells me that I've got a real reference as opposed to an owner's manual here. If you're going to train with power, don't do it without this book.

I would have rated this 5 stars but.........., April 14, 2009
This is a fantastic presentation about training with power with one exception. The Book/Font size does not support the detail in the charts. Even with a magnifying glass I could not discern the detail. This book should be repackaged in a way that supports the veiwing detail in the charts since this comprises of much of the material presented

Good, but not great, February 8, 2008
This is a fine book and tells some cool thing about bicycle powermeters. It introduces some usefull concepts, like the normalized power, TSS. You'll understand some capabilities of the limit-less tool called powermeter. It shows how to use an powermeter beyond the ordinary. You'll learn some nice stuff.

But the author doesn't give away their gold. It looks like their real secret - the training sessions - are kept away. They begin to show some exercise sessions for some kind of purpose, but they don't show you a lot. I felt like they were writing an teaser, not the full movie.

They also tell a lot about the Cycling Peaks software, which is good, but not all that great. I prefer to combine the Cycling Peaks with the original SRM or Powertap softwares to get the most juice.

They tried to keep this book from being an big ad and they pretty much accomplished that. I didn't get angry, nor got crazy to go buy their software after reading the book.

Power Meter Decision maker, January 11, 2007
This book is a must have for those already training with power or cyclists interested in learning what all the hubbub is about.

I bought the book in October 2006 because I had been hearing success stories from folks who trained with power. The book is well laid out and even provides enough information about the top four power meters and the software they come with to make a reasonable decision, however I would recommend joining some of the forums and reading as much as you can before you make your final decision.

Some of the topics were a bit technical, but you don't have to fully understand the most technical aspects of the book to find the information within these pages useful. I wanted to understand as much as possible without having to become a physiology major. With three readings under my belt I feel confident that I can create a reasonable training plan for improving my standing within the weekend group century rides. In addition to the book the authors provide a power meter course that visits major cities. I believe serious cyclists will find this course helpful especially if they read the book first.

My power meter, which this book and the forums helped me choose, arrived this week. I hope to install it over the weekend and take my first fitness test so I can build a power based training plan.

This book is a must have!

Usful training guide for novis power meter owner, October 19, 2007
This book clearly explains training based on power meter data & has been especially useful to me as a novis to power meter use in triathlon training. The book outlines training zones based on individual abilities & self testing, plus their effect on training stress. Most usewful & highly recommended.

great reference, January 11, 2007
this is a great book to understand the details of training for cycling using a powermeter. a necessary reference for the library of an athlete with a powermeter. this is the first of its kind and does a great job directing the reader in methods to analyze power data from rides, get the most of workouts, and monitor training stress. also includes pretty thorough reviews of the various powermeters on the market. ... Read more

Editorial Review

Going Long is the most comprehensive guide to racing long-course triathlons ever written. Combining science with personal experience, Friel and Byrn prepare every triathlete, from the working age-grouper to the podium contender, for success in triathlon’s ultimate endurance event. Sport-specific chapters outline training for each triathlon discipline and describe drills to improve form and efficiency. A newly expanded section on training the mind explores the all-important psychological aspects of racing, including goal-setting and visualisation. A detailed appendix includes key training sessions, workout examples, and strength training progressions. Going Long has long been the best-selling book on the subject of training for the long course. With expanded content and a new, two-colour format, this second edition is once again the premier sourcebook for triathletes who are serious about succeeding in the long-course distance.

Reviews

change of heart, June 23, 2003
AFTER THE RACE: THIS BOOK WORKS! I offered the below review before my first "official" ironman triathlon. I followed the advice and completed an Ironman in 11:51 (not blazing, but good enough for the first time). My longest training week was a 18 hour crash week, but none of my other weeks was longer than 10 hours. I focused on key workouts, made sure they were of the highest quality, and let the rest go. My time is even better, when you consider that I was out for 9 weeks in the early summer due to a broken arm (I couldn't do any of the sports and walked about three times a week). So I put together a sub 12 hour performance in 13 weeks, with only one week being over 10 hours. Next time I will do more, and hopefully race better, but overall I am very pleased with the results this book yielded. It gave me a means for spending Sundays with my children rather than my running shoes, let me know that my swimming was not going to get much better without 10000 more yards a week, and helped me learn to be patient on the bike. If you have a life, but want to do an Ironman (yes!!! you can have both) purchase this book.


ORIGNAL REVIEW:
At first a lot of the information in this book seemed to be a rehash of "The Triathlete's Training Bible" as stated in my original review. But after reading the book carefully and really pondering what the authors have to say, there does appear to be a lot dedicated toward the art of completing an ironman triathlon. In all fiarness, I must change my review. And if some of the information has been printed in "The Triathlete's Training Bible," at least in this book it is all arranged with one purpose--to finish a full ironman.

First, I must applaud the authors for their inclusion in the introduction. They admit that anyone can finish an Ironman triathlon if they have one thing: will. The down-to-earth tone permiates throughout the entire book.

There are excellent lists for pacing on the bike, mental condition, getting the most from nutrition and the common sense notion that endurance on the bike leg is the most important portion of a successful ironman seems so simple that one does need to constantly remind oneself about it.

Too often triathletes train, train, train, and then train some more. I get sick of hearing about macho-style workouts, and triathlon is just one portion of my life. If you work, have a family, practice other hobbies, actually give yourself to others, and don't spend every dime you make on triathlon, the philosophies in this book will suit your lifestyle. The authors make a very convincing argument for having three major endurance workouts a week--75 to 100 minutes for the swim, 5 to 6 hours on the bike, and 90 to 150 minutes for the run. Instead of the megablock weekend torture fests that most triathletes brag about, they suggest doing runs in the middle of the week, and the bike on the weekends. All other workouts are secondary to these three. They also suggest that if you cannot find a purpose to a workout, simply leave it out and get more sleep.

If you are preparing to embark on your first ironman or if you are a repeat customer, buy the book. 20 dollars now, might save you hours of wasted training time and minutes (if not hours), and personal suffering in your big race.

Very useful ironman survival tips, July 31, 2003
First of all, Going Long is not a rehash of Triathlete's Training Bible. TTB gives you everything you need to prepare yourself physically to get to the starting line. Going Long gives you what you need to get to the finish line.

The book addresses psychological and emotional issues during races, nutrition issues specific to ironman racing, not ironman training, as TTB does, and provides a lot of other useful information, such as race strategies.

Compared to the other offerings available, this is one of the few that provides long distance racers the wisdom and experience of the author's years racing, and can be put to immediate use.

A little confused, October 26, 2004
First of all let me say that this is about the best ironman training book out there. However, there are several severe flaws. First, the authors are confused about their audience. It is never clear when they are talking to novices and when they are addressing elites. They float around willy-nilly first addressing one then the other. Warnings are given to beginners right in the middle of long spiels obviously addressed only to pros. I believe this book is probably meant for novice to intermmediate triatheletes. But the authors are inconsistent in their approach to this. Second, most of the equipment information is very shallow but nevertheless useful to novices. However, once again the intended audience is unclear. Thirdly, the training bricks, many workout, and much of the advice are clearly geared to triatheletes who are very advanced. Any first-timer is going to overtrain and many advanced atheletes will as well if they utilize some of these workouts. They authors recommend no more than two breakthough workouts per week!! Is anybody else reading this? So once again the audience is unclear. If the authors are going to address novices then they need to do so in a consistent way throughout the book. The same with elites and intermmediates etc. Despite these flaws I managed to extract a great deal of useful information from this book and will continue to use it.

It's all here in one little package., June 17, 2003
I've been in search of the right Ironman training book for a while. Most regular tri books devote little time to IM training, and others are so complicated they're intimidating (The Triathlete's Training Bible has great information, but I find it really complex.) This gets it right. If you're a nerd like me who likes to understand the logic behind a training program, you can get it here. You can also skim for tips or workouts if you just want to know what to do and when. Especially great is the nutrition section -- Gordo has some very logical, no-hype tips that really work.

Ahmmm....needs more work, October 30, 2008
After reading Joe Friel's Triathlete's Bible, this book looks like a puzzle. The information in it is very good, but is given in a so unstructured way, that the reader have to go back and forth to put the pieces together. It's a book that one who is getting prepared for Ironman should read, but not really needed if you have read the Bible from Friel.

Great book, September 15, 2008
This book is very informative and helpful to those making the transition to Half and Ironman distance tri's. I would have given this book a five star if I didn't already have Gale Bernhardt's training plans for multisport athletes. All the info in Going long is in Gale's book. They obviously consulted one another when writing their respective books. I recommend Gale's book if you plan on doing different distance Tri's. Joe's book is more specific to the Ironman distance athlete. Good luck and always ride with a tailwind.

best triathlon book, May 5, 2004
This is the best book on triathlon that I have read. I am training for an ironman and I refer to the book almost every day. Also, I used tips and workouts from the book for a 1/2 ironman last year and improved my time from by 2 hours.

A must for Ironman training, February 23, 2009
I had done 5 Ironman before reading this book and my time were always around 12:15. Following the principle I broke my 12hrs barrier advanced 45min from my personal best. I will recommend this book to any intermediate to advance Ironman athlete.

Informative and easy to follow, August 11, 2009
This is essential reading for anyone attempting their first IM or long-distance event. Unlike some of Friel's previous publications, this book is quite easy to follow and does not get too bogged down on technical aspects of training (lactate threshold, Power wattages etc). Some of the technical information is still contained in this book but it is not as overbearing. There are also useful snippets for newbies. This is a book that I periodically pick up and read a few pages. It was also useful in putting together a training plan leading up to the big event. Overall, a must-have for newcomers to this distance and a useful reference book for more experienced triathletes.

Need encouragement for an Ironman...this is book for you!, August 6, 2009
This book is great! I got it with 6 weeks left until race day and I wish I had it before I even thought about doing an ironman!! It doesn't tell you an Iron distance race is easy, it just guides you on how it is possible to do! From very basics to detailed information. It still gave me plenty of information that I incorporated the last 6 weeks, so I was very happy to have it clear some questions. I plan on lending to anyone that says, "I don't know if I could do one." or "That's crazy, I could never do an iron distance race!"

I recommend it for folks thinking about doing one or someone just starting to train or someone who hasn't done one in quite some time. Someone who is a multi-time ironman finisher would not benefit. ... Read more

Editorial Review

See what it takes to maximize running strength, speed, and endurance! Running Anatomy will show you how to improve your performance by increasing muscular strength, optimizing the efficiency of your running motion, and minimizing your risk for injury.

It features 50 of the most effective strength exercises for runners, each with clear, step-by-step descriptions and full-color anatomical illustrations highlighting the muscles in action. But you'll find much more than exercises--you'll also see their results.

Running Anatomy places you in the action, fundamentally linking each exercise to running performance. You'll see how to strengthen muscles, reduce injury, and improve gait efficiency for faster times and more fluid runs.

This book will prepare you for any challenge that comes your way. You'll find exercises for varying terrains and speeds, from hill running to off-road running and from sprints to marathons. Plus you'll learn how to evaluate and rehabilitate the most common injuries that runners face, including lower-back pain, knee aches and strains, and torn muscles and tendons.

Whether you're a fitness runner looking to conquer hills with more speed or strength or a competitive runner looking for that extra bit of performance and a finishing kick, Running Anatomy will ensure that you're ready to deliver your personal best. ... Read more

Reviews

Very comprehensive and easy to read, with wonderful illustrations., February 15, 2010
This is a book that strives to give the runner an understanding of human anatomy and the mechanics of running. The authors have linked the two in such a way that the reader gains a true knowledge and appreciation of the timing and intricacies involved in something that seems so outwardly simplistic, yet is anything but.

Examples of just how thorough a book this is are found in Chapters 4 and 11. These two chapters discuss how outside influences in the running cycle (shoe mechanics, uneven ground reactive forces, differences in terrain, etc...) have a direct effect on the biomechanics of running. Providing an in-depth explanation of the internal and external mechanics of the running cycle. At the same time, like the rest of the book, these chapters are written in a way that is both very easy to understand and absorb.

Together with wonderful illustrations and thorough easy to understand descriptions, both Joe Puleo and Dr. Milroy have provided a great tool in helping the running enthusiast to improve his or her overall performance, fitness, and prevention of injury. Whilst at the same time gaining a better appreciation of the human body's form and function.

I highly recommend this book to any person who loves running. Whether it be novice or pro, short track to ultra distance, you will truly never look at this great sport/lifestyle again in the same way.

Dr. Gregory Ng

Excellent training resource, January 6, 2010
This is a terrific resource depicting the connection between muscles and running. The illustrations are fantastic and have really helped my understanding of the whys and hows between the gym and the road. Will be a great asset to my training!

Clear and useful, February 26, 2010
This is a great book. If you want to understand *why* you are supposed to do various strengthening exercises and be able to make intelligent choices about which exercises would be most beneficial for you, you want this book. There is a lot of information on every page, but the organization and quality of the information make the information easy to process. Each exercise gets a page or two, with beautiful anatomical drawings and concise text describing how to do the exercise, the muscles involved, and the specific running benefits.

Great Book !, November 9, 2010
I was a little unsure what to expect from this book but must admit it's become a regular 'tool' for my training. For the past few years I feel like I'm constantly 'rehabbing' from various minor but annoying injuries. This book has helped me understand more clearly how things work and affect one another when not working properly.

Great tool for identifying the various area's that runners need to focus on and how to build the strength to achieve a powerful runner's stride.

Love it - highly recommended

An excellent book!, September 7, 2010
This is an excellent book for any runner who wants to design strength exercise for injury prevention and performance improvement. It explains how each muscle group works in our running, how they can be trained, and how that training improves our running. Exercises also explained with illustrations so that you can visualize how you are supposed to perform them. Most exercises also have alternatives that work on the same muscle group so that if you don't like a particular exercise, you can substitute it with another one that has similar benefits.

The title says it all!, June 2, 2010
An excellent presentation of anatomy and how your muscles affect your running (and vice-versa). The muscle specific strength exercises are the key to this book w/good illustrations, step-by-step instructions, pointers on technique, and explanations of how the affected muscles impact your running. Highly recommended for anyone interested in running-specific strength training either for performance or rehabilitation.

Any sports or general library catering to runners needs this approach, April 19, 2010
RUNNING ANATOMY offers a fine illustrated guide to running strength and building endurance that focuses on improving such performance by increasing strength and optimizing running efficiency. Fifty of the most effective strength exercises for runners accompany step-by-step directions and anatomical illustrations showing these muscles in action. Any sports or general library catering to runners needs this approach.

Informative, March 22, 2010
I think that is an excellent book for people who have a good base of knowledge about the human body and its anatomy.It is a must for anyone who runs and especially for those with minor injuries and aggravations such a patellar tendonitis,patellar femoral syndrome;aka "runners knee" and shin splints.
There are no suggested running programs in this book, just solid information and advice on how to avoid injuries, how your body moves in the gait cycle and different exercises you can do to build the strength and flexibility you need to be a successful runner.

great for fitness runners, November 9, 2010
Think it is a great book for a runner - especially fitness runners that are interested in lifestyles that include a mix of cross training: the emphasis in this book will be strength training for running. There is a wide range of exercises presented with rationale for each. More experienced runners will have their ways established so may not get a lot of "new" from this, but from my experience more advanced athletes are more advanced because they have a keen interest in what they are doing, thus; the book is also a good read for pure interest sake.

Sometimes when I want a variation for a workout I flip through the pages just for ideas - I think it should be on the runners bookshelf - but not before books like Jeff Galloway's books or Tim Noak's.

Again - if you are purely a gym runner (non-event participant) this book may be best for you.

A Bit Too Technical For Me, June 3, 2010
I was super excited to get this one. I've been a somewhat serious runner since 1994, running moderate distances (anywhere from three to seven miles at a clip) and have recently returned to a regular running schedule after a six month hiatus. I figured a more technical text would give me the edge to improve my speed and distances.

Unfortunately, this one is a bit too technical for my taste.

While it does include a lot of weight training routines designed to build the muscles needed for strength, speed and general good running form, I feel as if I've seen all this information elsewhere - like Runner's World or Women's Fitness magazines. It's nice to have it all in one place, I suppose, but it feels a bit redundant to me. As far as the opening chapters of the book, this was where I kind of zoned out. I imagine a coach or seriously competitive runner might find a lot of really great stuff here, but I was having a difficult time concentrating on sections with titles like, "Results of the Training Progression Model," and "Event Specific Body Characteristics."

I think this is a great resource for dedicated athletes interested in serious training, but I'm not really qualified to review it from that perspective. For a casual runner like myself, I'd recommend skipping the first third of the book, which is a bit intimidating, and focusing on the weight training information in the back, particularly the butt-kicking core and lower body workouts, which I've begun to incorporate into my new, tougher, regimen. Hopefully, this will be just the thing to get me back in top form. ... Read more

Editorial Review

RAISE YOUR GAME WITH THIS REVOLUTIONARY STRETCHING PROGRAM

Today's fitness experts have discovered that both stretching and how you stretch can affect how well you perform on the field, court or track. That is why so many top trainers recommend dynamic stretches.

Dynamic Stretching teaches how to effectively prepare your body for physical activity while simultaneously improving strength, power, speed, agility and endurance. With more than 50 exercises--fully illustrated with step-by-step photos--this book shows how to take your workouts and abilities to the next level:

• Develop full-body range of motion
• Enhance full-body motor control
• Increase flexibility, balance and muscular endurance
• Improve force generation and reaction time
• Correct major and minor muscle imbalances

Reviews

Discover the power of stretching., February 23, 2010
The author tells us that . . . "today's fitness experts have discovered that both stretching and how you stretch can affect how well you perform on the field, court or track." That is the basis of this new book on a most valuable topic.

Those of us who exercise a good deal, often neglect stretching. Moreover, we neglect stretches specific to our sport or functional needs. With this book, there's no longer an excuse for that.

You will discover how to:

Develop full body range of motion
Enhance full-body motor control
Increase flexibility, balance and muscular endurance
Improve force generation and reaction time
Correct major and minor muscle imbalances

Most of the stretches are sport-specific. So, to that extent, it somewhat limits it's interest to some. Nonetheless, I found exercises that would be worthwhile to most anyone. In fact, the second part of the book shows how to do stretches that can be done by anyone without regard to a specific sport. For example, you'll learn the high-knee lateral skip and the dynamic empty can. You'll also learn variations. The photos are black and white and fairly small. But, they easily demonstrate how to do the stretches and the instructions are given in 1,2,3 order so you can't mess up.

If you want to learn some new stretches that will make you perform better in your sport and simply function better in everyday living, you'll love this book.

Highly recommended.

- Susanna K. Hutcheson

Excellent photos of each exercise, April 16, 2010
Excellent photos of each exercise.
I am impressed with all of the photos in this little book!
Most fitness books skimp on the pictures but this book goes all out!
Great instructions too!
I would give this book 10 stars if I could!

Wish I had known when younger, March 27, 2010
Facts based on research are so much better than hit or miss techniques and traditional warm up routines. Dynamic stretching just makes great sense. I'm glad I read it. Now to apply it.

very well organized and concise, March 22, 2010
I really appreciated the thought and organization that went into this little book. I like the fact that the exercises are organized according the type of activity you are going to participate in.

Great info, October 11, 2010
Simple read - great pictures and some new ideas. Recommended for those that are looking at this type of warm-up procedure.

GREAT READ!!!, May 4, 2010
Since i am entering into the personal trainer field, i wanted to start reading up on aspects that i'm not too familiar with, which is stretching. Well this book has the right name "Dynamic" is exactly what it is, from great information, to pictures to illustrate how it is done, and it shows from a females aspect as well as males, at that will help great in personal training, Iam so glad i purchased this book, personally to help myself and many others.

dynamic stretching was great, February 14, 2010
I received this book in a timely manner and it was very educational. Glad I purchased this item. Thanks for the excellent product and service. ... Read more

Editorial Review

Reviews

Valuable Resource, March 5, 2009
This book is extremely helpful for putting together a well thought out strenght program to prepare for triathlon season. Not only does it provide a list of discipline specific exercises, but it also helps with the number of reps and the proper amount of weight. The best part of the book is the distance specific workout plans.

Target oriented strength training, December 16, 2008
If you are serious with your triathlon training, no matter the distance you aim for, you need to do efficient workouts. The gym sessions are too often disregarded. Reading this book you will not only get knowledge on why you need strength training. You also get plans for what to do, and how.

Good reference, but missing essential information, November 17, 2010
I recently purchased this book with two hopes: exercises and programs that will directly enhance triathlon performance and the best way to incorporate strength training into endurance training. This having been said, I give the book 3.5 stars out of five.

The first shortcoming plagues every exercise "program" I have ever encountered. The time claim. The book claims that you can strength train three times a week in only thirty minutes. Sounds great, right? However, as you delve further into the book, it details proper warm-up and stretching, which then tacks on another twenty minutes. Suddenly, you have fifty minutes a day, or nearly twice what he claimed in the beginning. Why not just be up front and say fifty minutes?

The second concern is the dearth of medical references. He presents an enormous amount of information but no studies or medical papers to verify his statements. As an avid researcher, this would've been nice.

Lastly, my largest concern is that he skips over how to assimilate strength training into your endurance training. This should be an integral part of the book. After all, strength training the muscles used in endurance training will fatigue them and negatively impact your times, distances, etc.

That having been said, this book is excellent for people unfamiliar with strength training, breaking down terminology, detailing exercises thoroughly, and explaining different methods for accomplishing your goals. It is designed so that you can create your own workouts based on your own needs, even breaking it down by what length triathlons you are participating in. I will be using it to construct my own strength training program.

Great for a focused workout, June 27, 2010
This book is exactly what I was looking for - straight-forward workouts with specific goals. I have been strength training according to this book for 3 weeks and although I've never been really sore afterwards, I am already seeing results. I would recommend this to anyone that is already in shape, but wants to be slightly better/faster at all 3 sports.

Amazingly Helpful, June 18, 2010
I've found this book to include nearly everything I need for my strength training plan. I first checked out the book at my local library and liked it so much that I renewed it three times then purchased it.

It's just the right amount of information. Not too much that you're bored or can't absorb it all and not too little that it leaves you with lots of questions. It's well organized and the illustrations are very clear and helpful.

I highly recommend this book.

Pretty good, July 17, 2010
Somewhat superficial as a general strength training program, but pretty good at keeping one focused on moves that are tri-specific. I would simply incorporate the exercises found in this book into a broad strength training program during the off season and through the early/build phase, then transition more toward these activities found in this book toward the middle of the season.

Exceeds It's Mission., December 3, 2009
Looking for a book that tackles strength training for the triathlon sport? So many books wax poetic about esoteric things that pollute the point. How many times can a person read about the competitor that made this mistake or that sweet move at a race event? Maybe once? Some athletes are not looking for motivation or to attain some higher level of consciousness. Some of us just want the simple, straight-forward explanation.

This book exceeds that mission. It presents a method to think about what level of triathlon competition is desired. Then it provides the information that agrees with those levels. Additionally, it addresses a mindset about how to construct strength training regimens with volumes that make sense. Hagerman provides the tools to assess your needs and apply what is necessary to achieve those goals in a concise way.

The exercises provided by Hagerman, steer the reader toward the goal of enhancing those muscles that are needed for triathlons. He also gives tips on how to adapt normal routines and exercises to those a triathlete would need.

Finally, Hagerman provides a healthy philosophy on how to make performance increases on a timely basis. Ultimately, triathletes would like to peak at a certain time of the year. If they are careless, they could be fatigued when it is time to race. Not advisable.

This book is an easy read. However, don't underestimate it's usefulness.

Megs Reviews, August 31, 2010
Great shape book, although used. Quick shipping. Everything the seller advertised is what I recieved. Will buy from this seller again.

Strength Training, December 12, 2008
It has page 83 between pages 63 and 65, and page 64 does not exist in the book. ... Read more

Editorial Review

Reviews

Keep a log now, because you'll never remember later!, February 22, 2004
This is a great training journal! Not only does it have a space to record daily run info, but it has little tips and fun facts on every page.

For each day, there is a space to fill in the route you took, distance and time, any cross-training you did, how you felt, and thoughts. At the end of the week, there is a place to record your weekly total miles of running, and your total milage to date.

There are 52 weeks of log space in this journal.

Start recording your milage, feelings, and thoughts now... you will benefit from it in the future... and it may even give you some laughs to see how you felt starting out.

This is a journal, nothing more,, March 2, 2004
As the title of the book suggests, this is simply a journal for you to record your daily runs, some info about your races and times, and your shoe history. Each page lists space to record info for 3 days of running, and has a quote about running or a tip off to the side. While the tips are helpful for new runners, and the book might be a nice motivational fctor, there is really nothing here that you can't find off the Internet by typing in "running tips" in a search engine.

If you don't have Internet access, it would be a decent book, but Runners World's own web site (and many other sites) has a much more comprehensive online training journal that can not only log your runs, shoes, and routes, but provide detailed reports and graphs as well.

The price of the book is low enough so that it's not really a bad deal, just a little behind the times. After all, the majority of the book IS blank paper.

solid running log, June 3, 2007
Full color is nice. Organized and has places for miles, time, etc.

Only con is I wish it had more space for writing comments daily, instead of the big weekly comment box. That's just my personal preference, there's nothing wrong with this log.

2006 - Revised and Updated, November 25, 2006
The 2006 edition has been released. The earlier reviews were written about the earlier edition (2001 or 2002?) and the editors seem to have taken the feedback to heart and have come up with a much improved version this year. For this edition, instead of having the week start at Sun, they have decided to put the weekend together, starting the week at Mon and then ending with Sat and Sun. There is plenty of space to write. The pictures and captions are colorful, attractive and useful. There is half a page of notes for you to fill up with thoughts of your runs, nutrition, whatever you want at the end of each week.

I just started running 3 months ago and I found this journal really helpful. Just the thought of filling up the pages with my runs motivate me to do better each work. It feels great to see that your efforts are paying off when you go through the filled pages and see how your mileage has been going up. Also, I use the empty half page to put down my calories intake, my goals for the week (whether for running or for personal life) and my thoughts. It is like having a friend! I recommend this for beginning runners!

good selection, December 31, 2007
This was okay. I wish there was a little more room for comments on each day. However, I LOVE the tips and the quotes of the day! I would recommend this product to anyone...

Great Training Log, November 12, 2007
I LOVE this training log. This log is perfect for the busy runner. It has just enough room for all you need to record, but the only drawback (to me) is that there is not a section for the weather. I do, however, like the shoe history and Rave Run sections. I have owned at least 10 of these journals from Runner's World, and I have never been disappointed. The advice that is given in the journal can be found in their magazine, but for the casual runner, they aid in performance and additional information. I highly recommend this log to runners in place of a simple notebook or calendar. It includes so much information that you may forget before you have the time to record it.

Too little writing space, June 8, 2007
I agree with other reviewers about the lack of space to write notes in this edition. The previous edition was a joy to use.

Great Journal, May 28, 2009
This is my second journal so I've been using it for a year. It's pretty much got everything covered but it would be nice if there was a little more room to record daily cross training and more space for recording races in the back of the book since I do more then space allows. I've bought and tried other journals but they do not compare. I like the "Tip of the Week" and there is even a running quote to keep you motivated. Buy this journal whether you're a beginning runner or been running forever and want to keep a record of all that hard work as well as the good times.

Disappointing., January 7, 2009
This running log was very disappointing in two respects. First, it isn't calendar based so you have to fill in the dates, and even then there's not a space given to record the date for each particular day, only for the week. Secondly, there's simply not nearly enough space for writing comments for each run. I like to really have space to describe the weather, how I felt, how hard I felt I was running, etc. You just don't get it here. I just paid good money for this and find it just isn't very usable for my purposes at least. It's not rocket science to come up with a really nice functional running log- The Compete Runner's Day by Day Log and Calendar had it just right for years until they messed it up this year.

Nothing special, April 15, 2007
I received this journal for Christmas and can honestly say it's nothing special. Take a look at the "Search Inside" function for this book and look at the Excerpt. Basically, it just provides a space for recording information for route, distance, time and a little bit for comments. The tips are nice, but there's really nothing that makes this journal any better than anything else out there. ... Read more