دانلود کتاب Minimalist Guide to Functional Strength

This book is based on my continuing research and teaching experience. I believe in continuously updating one's knowledge base and expertise, and as such, I am constantly re ning my teaching methods. As such, this book is intended to represent the most up to date information possible regarding how I teach fitness to my students.
Keep in mind that this book is not meant to be a comprehensive text on fitness and health. Consult your physician before starting an exercise program, and be sure to contact a certified tness trainer to help you discover a nutrition and exercise plan that suits your lifestyle and individual needs.
The primary focus of this book is progressive calisthenics, a minimalist and non-dogmatic approach to strength training. Simple, minimalistic training using calisthenics work to build coordination and neuromuscular strength. Gymnasts, acrobats, boxers, wrestlers, and martial artists who have a lot of experience are generally familiar with advanced calisthenics that build high levels of functional strength. Like weight training, calisthenics can also be made progressively harder.
Instead of stacking on more weight plates, you modify various "intensity variables" or "tougheners" to make an exercise harder on your body. Such tougheners include range of motion, inter-set rest, body positioning, leverage, unilaterality or bilaterality (using one hand or two hands; using one foot or two feet), etc. Look to gymnastics progressions for some ideas. Old school progressive calisthenics and traditional martial arts training methods also include a lot of ways to modify exercise techniques to regress (make easier) or progress (make harder).
In old school calisthenics, the goal is to build joint integrity, overall health, coordination, and raw "brute" strength, using tested techniques. These techniques are treated as skills to be worked diligently for as long as they yielded coordination and postural improvements, and strength gains. In this way, such training can benefit martial arts training.