Maximum Interval Training, EBOOKI
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//-->MaximumInterval TrainingJohn CissikJay DawesHuman KineticsLibrary of Congress Cataloging-in-Publication DataCissik, John, 1971-Maximum interval training / John Cissik, Jay Dawes.pages cmIncludes bibliographical references.1. Physical fitness. I. Dawes, Jay. II. Title.GV481.C628 2015613.7--dc232014047772ISBN: 978-1-4925-0023-0 (print)Copyright © 2015 by John Cissik and Jay DawesAll rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, andin any information storage and retrieval system, is forbidden without the written permission of the publisher.This publication is written and published to provide accurate and authoritative information relevant to the subject matterpresented. It is published and sold with the understanding that the author and publisher are not engaged in renderinglegal, medical, or other professional services by reason of their authorship or publication of this work. If medical or otherexpert assistance is required, the services of a competent professional person should be sought.The web addresses cited in this text were current as of January 2015, unless otherwise noted.Acquisitions Editor:Justin Klug;Developmental Editor:Carla Zych;Managing Editor:Elizabeth Evans;Copyeditor:Bob Replinger;Permissions Manager:Martha Gullo;Graphic Designer:Kathleen Boudreau-Fuoss;CoverDesigner:Keith Blomberg;Photograph (cover):Jason Allen;Photographs (interior):Neil Bernstein;Visual ProductionAssistant:Joyce Brumfield;Photo Production Manager:Jason Allen;Art Manager:Kelly Hendren;Associate ArtManager:Alan L. Wilborn;Illustrations:© Human Kinetics, unless otherwise noted;Printer:Sheridan BooksWe thank D1 Sports Training in Colorado Springs, Colorado, for assistance in providing the location for the photo shootfor this book.Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can alsobe created to specification. For details, contact the Special Sales Manager at Human Kinetics.Printed in the United States of America10 987654321The paper in this book is certified under a sustainable forestry program.Human KineticsWeb site: www.HumanKinetics.comUnited States:Human KineticsP.O. Box 5076Champaign, IL 61825-5076800-747-4457e-mail: humank@hkusa.comCanada:Human Kinetics475 Devonshire Road Unit 100Windsor, ON N8Y 2L5800-465-7301 (in Canada only)e-mail: info@hkcanada.comEurope:Human Kinetics107 Bradford RoadStanningleyLeeds LS28 6AT, United Kingdom+44 (0) 113 255 5665e-mail: hk@hkeurope.comAustralia:Human Kinetics57A Price AvenueLower Mitcham, South Australia 506208 8372 0999e-mail: info@hkaustralia.comNew Zealand:Human KineticsP.O. Box 80Torrens Park, South Australia 50620800 222 062e-mail: info@hknewzealand.comE6350Fortuna et ira me agunt.– John CissikFor my wife, April, and my three wonderful children,Gabriele, Addison, and Asher.– Jay DawesContentsExercise Findervi|Prefacexi|Key to MusclesxiiiPart IMaximum Interval Conditioning12Maximum Interval Advantages...........................2Equipment Options and SafetyConsiderations..............................................5Part IIMaximum Interval Exercises345678910Bodyweight Training....................................12Sprinting....................................................40Medicine Balls.............................................51Heavy Ropes...............................................74Suspension Training...................................105Kettlebells.................................................132Sandbags..................................................160Alternative Training Formats ...................... 184iv
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