11 strength workouts for unbeatable performance

11 strength workouts for unbeatable performance

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• Sports Performance Bulletin  

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• mircea olaru

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“Finally: a proven route to achieving the strength and
power you need to annihilate your opposition!”

Claim the new Complete Strength Training Pack today and get practical workouts and training advice to:

• Target and boost the growth of specific muscle groups
• Increase your all-round muscular endurance
• Protect yourself from injury and improve performance

Read on below to see how to claim your pack...

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Dear Athlete,

Whatever sport or event you compete in, the following statement is a given:

To be a winner today, you need strength. And lots of it.

I’m not talking about pumping iron to get the biggest muscles you possibly can. (Because big muscles won’t necessarily make you strong.)

For rapid, measurable improvement to your performance, you need to focus on building solid levels of strength, and then converting that strength into explosive athletic power.

The stronger your muscles, the more forceful your contractions...

The faster you will run, higher you will jump, further you will throw or kick, and the harder you will hit.

Pretty straightforward, really.

You only have to look at pro athletes like Didier Drogba or Rafael Nadal to see the benefits of strength training.

These guys know that building up their strength – and maintaining it throughout the season – will make them unbeatable and capable of delivering top-level performances time and time again.

They aren’t bodybuilders. They don’t spend their days lifting weights purely to make them look good.

What they know, crucially, is that there’s no better way to ensure they perform to their utmost potential when it comes to the crunch.

And you can too.

Condition your body with strength training and you’ll not only increase your performance potential, but you’ll protect yourself from injury at the same time. (Plus, add much-needed variety to your training, too.)

My new Complete Strength Training Pack – available for instant download – includes 11 ready-made, printable workouts and an expert training guide for you to increase strength in your:

  Core
  Arms
  Back
  Chest
  Shoulders
  Legs

Plus, you’ll develop your all-over muscular endurance too, meaning you can sustain high intensity work for longer periods, with less fatigue.

We’ve made this training pack suitable for all athletes, so you can achieve optimum strength whatever your sport or ability. And it has input from international-level coaches and training experts, who use these methods with their own clients, so you can be sure that they work...

Claim your pack now – or read on to find out more...

11 challenging workouts to increase your muscle mass, strength and power

Strength is not just a requirement of heavy-duty sports like rugby... It’s the basis for optimal speed, agility and power.

Sprinters... swimmers... even cyclists need to strength train.

Essentially, you won’t get very far in your sport without incorporating it into your year-round conditioning.

At some point, you’ll stop seeing improvements and hit the dreaded ‘plateau’. But simply developing non-specific base strength can significantly boost your performance and fitness levels.

So to get you started right away, I’ve put 11 pre-prepared workouts in the Complete Strength Training Pack.

Through performing new exercises you’ve not tried before, you’ll shock your muscles into growth but without adding any extra ‘bulk’. Each workout takes a strand of strength development – such as lower body or chest and back – and targets those muscles through specific movements.

The 11 workouts included in your pack are:

Supersets Training (2 parts) Use hypertrophy (growth) workouts, which utilise pre-exhaust super-sets, to develop muscle size in the upper and lower body, as part of a weekly split routine.

Resistance Training (2 parts) Develop your all-round muscular endurance with these weighted exercises, which incorporates one TRX-based resistance training workout.

Dumbbell Exercises (3 parts)Develop all-round muscular endurance (the ability to sustain repeated contractions against resistance for an extended period of time) using this series of 3 dumbbell workouts. Ideal for endurance athletes and team sports players.

Lower Body Strength Develop muscle size in your legs and strengthen your core, as part of a weekly split routine, using basic weight room equipment.

Muscle Building: Chest & BackDevelop muscle size in the chest and back, as part of a weekly split routine, with exercises that use free and fixed weights and an exercise bench.

Muscle Building: Arms & Shoulders Develop muscle size in the arms and shoulders, as part of a weekly split routine.

Multidirectional Strength and Movement Training Develop strength in different planes in order to achieve a variety of movements, using exercises such as Turkish Get-Ups and Half Moons.

There’s no planning involved; it’s already been done for you.

Simply download and print off the workouts you want to try, and build them in around the rest of your training. They come with full instructions, reps and sets, and detailed step-by-step descriptions of the exercises.

Plus, you won’t find them anywhere else online. They’ve been created especially for us, by a range of top sports coaches.

And that’s just the beginning of what you’ll receive in your pack...

Claim your 11 strength training workouts now – or read on to find out more.

These little-known expert ‘secrets’ will take your strength training to elite levels...

With so much conflicting advice on strength training doing the rounds online, it can be hard to know where to start.

Naturally, your biggest concern is how reliable training methods are, or what results they can produce.

That’s why your Complete Strength Training Pack also includes an authoritative training guide, packed with little-known, proven tweaks and tips that’ll take your training that little bit further.

Best of all, most athletes and coaches are largely unaware of them.

Inside your guide, you’ll find out strength training ‘secrets’ like this:

The golden formula for weight training sessions that build up maximum strength and power (hint - variety is the key)

Cracking the code of exercise choice: how to select the movements that make a real difference to performance, and which are a waste of your time

How training a particular muscle fibre will quickly have you sprinting for the finish line at lightning speed

Why the quality, not quantity, of your training is the key to generating explosive power – see where your coach has been advising you incorrectly

Optimum training combinations that increase average one repetition maximum (1RM) performance for squats to 140.5kg, and depth jumps to 144.5kg

Six top weight training tips every athlete needs to know – don’t hit the gym until you’ve read them!

All the important bases are covered in your guide, from how to design a well structured training programme, to exercises for strengthening any desired muscle group in your body. There are even suggested sessions for keeping up your training when on vacation.

Every single contributor to this guide has extensive, hands-on experience in the sports training field (from club to Olympic level), and in-depth knowledge of what really works – and what doesn’t – for producing that extra edge.

And their advice is backed up by concrete evidence from scientific trials, case studies and day-to-day professional practice.

They include:

James Marshall MSc, CSCS, ACSM/HFI, runs Excelsior, a sports training company.

John Shepherd MA, a specialist health, sport and fitness writer and a former international long jumper.

Phil Gardiner, a United Kingdom Athletics (UKA) Level 4 coach.

Raphael Brandon MSc, a sports conditioning and fitness specialist. He is also London Region Strength and Conditioning Coach for the English Institute of Sport.

In other words, you get world-class conditioning tips direct from the people in the know, which you can adapt to meet your specific needs.

Frankly, you won’t find a more practical, comprehensive guide to unleashing your full strength potential, or enhancing your overall fitness.

Certainly not one without a hefty price tag.

Apply these tried-and-tested approaches to your own training and you’ll quickly see that a set of strong, flexible muscles can not only withstand competitive sport far better than the non-strength trained, but can reach new heights of sporting success.

Only then will you be propelled from your current position right to the top of the winner’s podium, where you belong.

Start building unbeatable levels of strength – get access to these tips now.

Make strength training part of your strategy for unbeatable performance...

Too many athletes and coaches seem to be caught up in a ‘bigger and heavier is better’ strategy when it comes to training with weights.

But rather than help you run that few seconds quicker or throw that few metres further, having too much bulk on your frame is more likely to slow you down. (There’s a reason why a bodybuilder could never run as fast as Usain Bolt.)

Your aim is not to lift the heaviest weight possible for the highest number of times... but to build a solid strength base that can then be channelled into faster sprints, higher or longer jumps, and tougher tackles.

This is exactly what the workouts and tips in your Complete Strength Training Pack will help you achieve.

Fine-tuning the power exerted from the muscles you use most, in movements and positions that replicate those of actual competition, will make that vital difference.

Whether you are an endurance athlete, or one who relies on short, sharp blasts of speed and power, you need to tailor your weight training to the demands of your specific sport. And as the tips and techniques in this pack remain, in large part, unknown to most athletes and coaches, you’ll have a distinct advantage over most of your fellow competitors.

Remember to savour the looks on their faces when you next compete!

Take your strength and power levels to the max – get your training pack now.

This FREE strength training pack is yours when you activate a 60-day, risk-free trial to Peak Performance – for $1.97...

Why am I giving away this top-level strength training pack for propelling you to the form of your career, free of charge?

Simple, really.

I want you to see – not just read about – the difference these workouts and breakthrough training techniques can make to your performance.

All I ask in return is that you respond today and accept a no-risk, 60-day trial membership to Peak Performance – the definitive online source of sports training advice for athletes, coaches, and sports science student.

For just $1.97, you’ll have full access to an impressive members-only area of sports training materials, where you’ll also find your free Complete Strength Training Pack, ready for downloading.

My editorial team – led by Andrew Hamilton, a sports nutritionist and a former competitor triathlete – gets hold of top coaches, physicians, sports nutritionists, physiologists, and sports psychologists to share their ‘winning secrets’ with you.

Our contributors spend countless hours pouring over technical journals most athletes and coaches don't have time to read, to uncover cutting-edge sports science research based on proven, tested results ... as opposed to mere theory or opinion.

With Peak Performance, you get a steady stream of scientifically-proven sports performance breakthroughs in training, nutrition, and exercise; all of it highly practical information that you can put to work immediately to help you achieve significant gains in stamina, strength and speed.

You also get a whole host of training tips geared towards the specific sports you love, including: Distance Running ... Bodybuilding ... Triathlon ... Football ... Cycling ... Swimming ... Tennis ... Rugby ... Rowing ... Combat Sports ... Gymnastics ... Basketball ... Baseball ... and many, many more.

So you can beat your personal best performance – and crush your competitors into the ground!

The bottom line: Peak Performance brings you the cutting edge of sports science.

We strip away the scientific jargon, statistics and mathematics ... and distil the research findings into plain English that you’ll find fun to read – and easy to absorb.

Click here to access your pack and the latest issues of Peak Performance.

Put the science of sports to work for YOU

Here’s just a small taste of the performance-enhancing articles our members have enjoyed recently:

• Exercise: the pros and cons of training when pregnant
• Plyometrics: selecting the correct exercises for your sport
• Cycling: pace your way to success
• Coaching: skill development in children
• Nutrition: Vitamin D: why it’s time to let the sunshine in!
• Psychology: New findings on boosting sport performance with music
• Physiology: Kaatsu training: real world applications

As a member, you’ll be the first to discover the very latest breakthroughs in sports science, month-in, month-out. (The average athlete would have to wait years before they caught wind of tips like these!)

You’ll also be in the company of the world’s leading sports organisations, including: the US Olympic Committee, British Triathlon Association, National Swimming Academy, Swedish Athletic Association, Oxford University Boat Club, and a host of universities, national sports institutes, private schools and English Premier League football clubs.

Our members say it best...

‘Great value for money...’ “PP has been a great source of information as an athlete returning to competition.  I can never get enough information and enjoy reading up on new training methods, theories and research. Overall for the resources available, it’s great value for money and my subscription will continue for many years to come.” - Lucy Rann

‘New ways to break through the plateaus...’ “Peak Performance is about convenience, and being able to source quality information easily. How could you not like that? As an athlete, I'm always looking for new ways to break through the plateaus, free up the repetition and change my approach in order to achieve continuous improvement. Gain an edge over my competitors. I'm sure like most people, training and working limits the research time, so having Peak Performance at my finger tips is a big help to combat this.” - Darren West, Adelaide, Australia

‘The most comprehensive site I’ve come across...’ “I love that you have a plethora of experts that share knowledge in all areas of fitness and training. Everything from running (speed and endurance) and how to gain strength, to preventing and treating an injury. PP is, without a doubt, the most comprehensive site I've come across for finding this kind of info ... There’s no other single place on the internet (that I've found) that an athlete can find answers to practically anything.” - Bryan Adair

Join the thousands of athletes already benefitting from our practical sports training advice – access your risk-free trial and FREE strength training pack.

A complete sports training package – yours for less than $2

Today, I am making this special money-saving, risk-free trial offer to new members of Peak Performance.

Not only will you get instant FREE access to The Complete Strength Training Pack, you’ll also have hundreds of downloads, videos and articles on practically every area of sports training at your fingertips.

Included in your 2-month trial membership is:

• The latest 4 issues of Peak Performance newsletter (value $40)
• Speed Training Plan (value $15)
• Plyometric Training Programme (value $15)
• Endurance and Strength Training for Fitness (value $15)
• Flexibility Training (value $15)
• Circuit Training (value $15)
• Heart Strengthening Programme (value - $15)
• Resistance Training (value $15)
• Dynamic Power Workout (value $8)
• Coaches Training Secrets Report: learn how to train your core muscles (value $8)
• Core Muscle Training Report (value $8)
• Special Report: How to Recover From the Most Common Sports Injuries (value $15)
• Knee Pain – Prevention and Treatment (value $15)
• Shoulder Injuries Pain – Prevention and Treatment (value $15)
• Knee Injuries Pain – Prevention and Treatment (value $15)
• Core Stability – Injury-free Performance (value $15)
• Special Report: Top 15 Resistance Exercises (value $16)
• 300+ Video exercises that show you, not just tell you, how to work every part of your body to build and tone muscle and recover from injuries (value $228.98)
• 20 superb Peak Performance special issues focusing on Sports Psychology, Football, Ageing, Food & Drink, Injury, Coaching, the Marathon, Hydration Therapy, Compression Clothing and Half-time treatments – (value $320)
• My unconditional 100% money back guarantee of satisfaction
• And much, much more!

Total value of your package: $800+

And the cost to you? Just $1.97.

Get stronger, more powerful and ahead of the rest - join Peak Performance today

If you are not 100% satisfied with the workouts and advice in your FREE strength training pack, or in Peak Performance, just let us know within 60 days.

We'll send you a full and prompt refund of your trial fee – and you can keep all the sports training material you received, absolutely free.

For over 20 years, thousands of athletes and coaches have relied on the cutting-edge scientific research in Peak Performance to help them win more events – and boost their performance to the next level.

I'm convinced we can do the same for you, too.

But you are the final judge. Click below to review everything for yourself, at no risk. Read several issues, visit our website and download as much of the training material as you wish, and put all this information to work for you.

Then, you decide…

Continuing your Peak Performance membership after your 60-day trial has come to an end is just $79.97 for every six months’ membership thereafter.

If you don't agree that Peak Performance has dramatically improved your athletic performance within 60 days, just let us know – and you will get your money back. That way, you risk nothing.

To get your FREE strength training pack, and activate your no-risk trial membership to Peak Performance, click below to sign up and start downloading your sports training materials right away.

Claim your FREE strength training pack.

You'll be glad you did.

Yours sincerely,

Jonathan Pye
Publisher, Peak Performance