The Ultimate Guide to the Ultimate Workout
In Metabolic Training, authors John Graham and Michael Barnes share their decades of experience designing programs and set the record straight on metabolic training. They explain the concepts behind the training and outline the tested-and-true exercises and programs they use to produce results.
You will learn the essentials of metabolic training—from the types of training outcomes it can be used to accomplish to developing and implementing programs. The book also features more than 100 exercises:
- 13 warm-up exercises
- 18 total-body exercises
- 18 lower-body exercises
- 30 upper-body exercises
- 14 core exercises
- 10 functional training exercises
Making Metabolic Training even more valuable are its 60 predesigned workouts, which are the basis of five training programs: endurance, fat loss, lean muscle mass, strength and power, and athletic performance. Each program covers all ability levels, from beginner to advanced, offering progressive levels of difficulty as your fitness improves.
With over 100 exercises and 60 workouts, this is the definitive resource on metabolic training.
Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.
AudienceSerious athletes, recreational athletes, and gym goers who want metabolically demanding workouts to meet a variety of training needs, as well as strength and conditioning professionals and personal trainers who work with them.
Chapter 1. Why Metabolic Training?
Chapter 2. Physiological Adaptations to Metabolic Training
Chapter 3. Metabolic-Training Tools
Chapter 4. Periodization for Metabolic Training
Part II. Metabolic-Training Exercises
Chapter 5. Warm-Up Exercises
Chapter 6. Total-Body Exercises
Chapter 7. Lower-Body Exercises
Chapter 8. Upper-Body Exercises
Chapter 9. Core Exercises
Chapter 10. Functional Training Exercises
Part III. Metabolic-Training Programs
Chapter 11. Programs for Endurance
Chapter 12. Programs for Fat Loss
Chapter 13. Programs for Building Lean Mass
Chapter 14. Programs for Building Muscular Strength and Power
Chapter 15. Programs for Improving Sport Performance
—Chris Poirier, General Manager of Perform Better
“A no-nonsense guide to metabolic training. From physiological adaptations to program design considerations, this book does it all. A must-read for coaches and fitness professionals.”
—Avery Faigenbaum, EdD, FNSCA, FACSM, Professor of Exercise Science at The College of New Jersey
“John Graham and Mike Barnes have unveiled their newest work, Metabolic Training, a powerhouse coalescence of their decades-long expertise and hands-on experience. This book is the ultimate key to unlocking unparalleled metabolic training efficiency and tangible results for you and your clients. With over 100 meticulously crafted exercises and a treasure trove of 60 thoughtfully curated workouts, this comprehensive guide zeroes in on your specific fitness aspirations. As you delve deep into the principles and techniques presented in Metabolic Training, not only will you be equipped with ready-to-implement workouts for your clients, but you’ll also grasp the underlying science and art of metabolic training like never before. Get ready to revolutionize your metabolic training approach.”
—Alwyn Cosgrove, Owner of Results Fitness
The Role of Excess Postexercise Oxygen Consumption
What is metabolic training?
Where Metabolic Conditioning Fits Within Your Training
Dumbbell Push PressDumbbell Push-Press continuedHand WalkKnee-Hug Lunge