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JC's Total Body Transformation

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If you’re ready to transform your body and perfect your athletic skills, then this is the book for you. Based on solid exercise science principles and tested with thousands of clients, JC’s Total Body Transformation gives you over 110 workouts that can be plugged into any training plan right now to transform your body, improve your athletic performance, build strength and endurance, and produce the results you want. This text also addresses recovery technique and nutritional interventions that will support your transformation journey.
Author JC Santana has spent over 30 years working with professional and collegiate athletes, weekend warriors, and serious strength and fitness clients, and he’s developed hundreds of workouts that are proven to work. You won’t get a lot of fluff here: You’ll get an introduction on how to use these workouts, an explanation of why JC’s training philosophy works, instructions on how to coach the workouts, and his simple philosophy on assessment and progressions—and then the rest is all workouts. Check out what’s packed inside these pages:
  • More than 110 ready-to-use workouts for body transformation, strength, and endurance
  • Nutrition tips to help torch fat and build muscle
  • Suggestions for faster recovery
  • Bonus workouts from industry giants in athletic performance, bodybuilding, and physique competition
  • Tips on using multiple pieces of equipment—including barbells, dumbbells, and medicine balls—to target different muscles and add variety
  • Equipment suggestions and reviews

Contents

Part I. Programming Functional Training

Chapter 1. Train for Results

Chapter 2. Program Framework

Chapter 3. Assess and Progress

Part II. Body Transformation

Chapter 4. Legs and Hips

Chapter 5. Abs and Core

Chapter 6. Arms

Chapter 7. Shoulders

Chapter 8. Chest

Chapter 9. Back

Part III. Athletic Movement

Chapter 10. Jumping

Chapter 11. Speed

Chapter 12. Agility

Part IV. Athletic Endurance

Chapter 13. Lower-Body Metabolics

Chapter 14. Upper-Body Metabolics

Chapter 15. Total-Body Metabolics

Part V. Putting It Together

Chapter 16. Nutrition and Recovery

Chapter 17. Training Plans

About the Author

Juan Carlos “JC” Santana, MEd, CSCS,*D, has authored 17 books and manuals and produced over 70 DVDs. He has published more than 300 articles, many in peer-reviewed journals such as the NSCA’s Strength and Conditioning Journal. His texts have been used internationally in over 20 universities.

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