Eat. Train. Win. (book)

The first official TRX ® training book, featuring over 115 exercises and illustrated sequences TRX ® is a highly effective full-body workout using your own body weight. Originally developed in the field of physiotherapy, it is used and recommended by both professional trainers and top athletes. More and more gyms are adopting suspension training, as the elastic strap systems allow not only the major muscle groups but also those that are otherwise less frequently used to be specifically targeted. The results are unbeatable: greater strength and endurance, as well as improved coordination, balance and concentration. Dr Jay Dawes, an expert in strength and conditioning, not only provides the essential information needed to perform this highly functional core training correctly, but also clearly demonstrates all the exercises and workouts that enable you to work towards your training goals effectively and precisely. This handbook – the first to be officially endorsed by TRX ® – features more than 115 exercises, including illustrated sequences, variations and safety instructions. It is the ultimate training companion – whether you want to train at the gym, at home or outdoors. With over 30 programmes, TRX ® suspension training is suitable for every training goal and every situation, and is the new standard reference work for suspension training. About the authorDr Jay Dawes, who currently teaches as an assistant professor at the University of Colorado in Colorado Springs, is an expert in strength and conditioning training. He has been working as a coach, trainer and consultant since 1997. He is a certified personal trainer and a health and fitness specialist certified by the American College of Sports Medicine. Excerpt

The best supplements for improved performance and energy in sport and in lifeDietary supplements are more popular today than ever before. Even outside the world of sport, more and more people are turning to vitamins, minerals, plant extracts and other supplements to enhance their diet, feel fitter and healthier, or boost their performance in sport, at work or in everyday life. However, given the growing range of products on the market, it is becoming increasingly difficult to keep track of them all, to distinguish useful products from useless or even harmful ones, and to make the right choice. Nutritionist and strength coach Philipp Rauscher describes the most important dietary supplements in detail and offers tips on how to use and dose them optimally to suit individual needs. He also debunks widespread myths about supplements. When used correctly, dietary supplements can achieve astonishing results.About the authorPhilipp Rauscher is a self-employed nutritionist, strength coach, author and lecturer at private educational institutions. His specialism is providing nutritional advice to fitness enthusiasts, as well as to patients with cancer or metabolic disorders. He has worked with athletes across a wide range of sports and prepares natural bodybuilders for competitions. His first book, *Optimal Nutrition for Bodybuilders and Strength Athletes*, was published by riva Verlag in 2018.Read an extract

The Ultimate Guide to the Perfect Squat The squat is the most important exercise in strength and athletic training, and when it comes to improving joint mobility in the hips and knees as well as posture. It engages numerous muscles and joints simultaneously: from the thighs, through the glutes and back, to the shoulders and arms. However, if you take a look around gyms, you’ll see many people – whether experienced or not – performing the squat with poor technique, even without weights. Former professional weightlifter Dr Aaron Horschig, who perfected the squat movement pattern as an Olympic weightlifting competitor, demonstrates how anyone can train pain-free, safely and with perfect technique – and achieve maximum performance – through small adjustments to their posture. A series of images demonstrates how to achieve the perfect squat, how to increase mobility in the knee, ankle and hip joints, how to achieve greater core stability, and how overhead movements can be performed more easily. The Squat Bible is the definitive guide to the perfect squat. About the author Dr Aaron Horschig is a sports science expert, physiotherapist, sought-after speaker, author and founder of the successful blog SquatUniversity.com. As a certified strength and conditioning coach, he trains numerous international athletes, including footballers, European basketball players, athletes from the US NFL and CFL, and Olympic weightlifters.Excerpt

The exercise programme to prevent postural problems and regain our natural mobility! The latest scientific research shows that sitting for too long can contribute to the development of a wide range of health conditions – from obesity and diabetes to cancer and depression. People who work sitting down are also more likely to suffer from musculoskeletal disorders. Sitting at work therefore poses just as much of an occupational risk as lifting heavy loads. The fact is: the chair is our enemy and is killing our bodies bit by bit. In his groundbreaking new book, the renowned physiotherapist and author of the global bestseller *Become a Supple Leopard*, Dr Kelly Starrett presents a detailed battle plan for survival in our sedentary society. He offers creative solutions to reduce the time we spend sitting and outlines strategies for transforming the desk into a dynamic workspace. Readers will learn how to: identify and correct harmful postures eliminate back, neck and shoulder pain avoid carpal tunnel syndrome or provide long-term relief correctly align and stabilise the spine and core walk, squat, carry loads and bend the torso naturally performs daily basic bodywork using 14 mobilisation plans to eliminate pain and improve mobility This book helps anyone who spends a lot of time sitting, whether they want to improve their performance at work or in their personal lives, lose weight or simply live pain-free. It is a revolutionary cure for ‘desk-bound syndrome’. About the author: Dr Kelly Starrett has revolutionised the way coaches, athletes and the general public approach movement, body mechanics and the realisation of human and athletic potential with his bestseller *Become a Supple Leopard*. Starrett is a co-founder of San Francisco CrossFit and developed the website MobilityWOD.com, where he shares his innovative approach with trainers and athletes worldwide. Starrett teaches his renowned CrossFit Movement & Mobility Course all over the world. The athletes he has coached and treated include elite soldiers from the US Army, Navy, Air Force and Coast Guard, as well as top athletes from the American sports leagues – the NFL, NBA, NHL and MLB – and US national and world-class athletes. Kelly Starrett advises Olympic and university teams and gives talks at symposia on strength and conditioning training. Glen Cordoza is a New York Times and Wall Street Journal bestselling author and a former professional mixed martial arts (MMA) and Muay Thai athlete. He is one of the most widely read authors on MMA, Brazilian jiu-jitsu, Muay Thai and fitness, and has written over 20 books on these subjects. Juliet Starrett is a lawyer, athlete and entrepreneur. She is co-founder and CEO of CrossFit in San Francisco and of the online fitness programme MobilityWOD.com. She is a mother herself and also co-founder of the charity StandUp Kids; she is committed to the goal of providing a standing desk for every child in a state school within the next 10 years, thereby declaring war on sitting. She was a professional athlete and a member of the U.S. Extreme Whitewater kayaking team from 1997 to 2000. She has won two world championships and five national titles. Read an extract