Never Gymless : An Excuse-free System For Total Fitness

DISCLAIMER The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may NOT be held liable for damages of any kind whatsoever allegedly caused or resulting from any such claimed reliance. Before beginning this workout routine, it is recommended that you consult with your physician for authorization and clearance. It is always recommended to consult with a physician before beginning any new exercise or nutritional program. If you have any problems with your health, you should seek clearance from a qualified medical professional. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. If at anytime you feel pain or discomfort, stop immediately. This is an advanced training routine, recommended for those with prior training experience. C O P Y R I G H T © 2006 ROSS ENAMAIT All efforts have been made to ensure that this manual is free from error or problems. Although we have worked hard, we do not take responsibility for loss or action to any individual as a result of the material presented here. ALL RIGHTS RESERVED Reproduction or translation of any part of this work by any means, electronic or mechanical, including photocopying, beyond that permitted by Copyright Law, without permission of the author, is unlawful. 1 T A B L E OF C O N T E N T S Introduction 3 The Duel 5 Training Principles 15 Pulling Strength & Power 32 Pushing Strength & Power 58 Lower Body Strength & Power 90 Isometrics 110 A Powerful Core 127 Conditioning Is King 157 Nutrition 173 Program Design Quick Reference 194 Program Design 195 Frequently Asked Questions 224 Works Cited 230 Exercise List 232 2 INTRODUCTION "The potential of the average person is like a huge ocean unsailed, a new continent unexplored, a world of possibilities waiting to be released and channeled toward some great good." - Brian Tracy Once upon a time I wrote a book dedicated to bodyweight exercise. The book was titled The Underground Guide To Warrior Fitness. Looking back, perhaps I went off the deep end with the title. I suppose that any Underground Guide may not be suitable for the mainstream world. Regardless of the original title, it may seem odd that I have written another book primarily dedicated to bodyweight exercise. Why did I create this program? There are a few reasons. First, I continue to upgrade and modify my own beliefs regarding fitness attainment. I am constantly trying new things in a neverending quest to improve my abilities and the abilities of those individuals I train. Rather than revising The Underground Guide for a fourth time, I wanted to start from scratch. I felt the need to create a true one-stop resource for training methods that require little or no equipment. Perhaps the most important reason however began as a selfish pursuit. Before starting this book, I learned that my wife was pregnant with our first child. When we learned of her pregnancy, we were both ecstatic. There is nothing like starting a family with the person you love. Unfortunately, my excit