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Underground Secrets to Faster Running by Barry Ross Pdf
High school phenomenon Allyson Felix used this strength training system to run the fastest 200 meters in the world in 2003. Based upon physiology and physics, it incorporates the most recent studies in running mechanics. This training program will dramatically increase running speed, jumping height and muscle power for all athletes.
A New York Times bestseller 'A sensation ... a rollicking tale well told' - The Times At the heart of Born to Run lies a mysterious tribe of Mexican Indians, the Tarahumara, who live quietly in canyons and are reputed to be the best distance runners in the world; in 1993, one of them, aged 57, came first in a prestigious 100-mile race wearing a toga and sandals. A small group of the world's top ultra-runners (and the awe-inspiring author) make the treacherous journey into the canyons to try to learn the tribe's secrets and then take them on over a course 50 miles long. With incredible energy and smart observation, McDougall tells this story while asking what the secrets are to being an incredible runner. Travelling to labs at Harvard, Nike, and elsewhere, he comes across an incredible cast of characters, including the woman who recently broke the world record for 100 miles and for her encore ran a 2:50 marathon in a bikini, pausing to down a beer at the 20 mile mark.
The Encyclopedia of Underground Strength and Conditioning by John Du Cane,Zach Even-Esh,Pavel Tsatsouline,Steve Van Osdale,Steve Fischer,Brian Olson,Kent Militzer,Dragon Door Publications, Inc Pdf
From the #1 New York Times bestselling author of the Reckoners series, Words of Radiance, and the Mistborn trilogy comes the first book in an epic new series about a girl who dreams of becoming a pilot in a dangerous world at war for humanity's future. Spensa's world has been under attack for decades. Now pilots are the heroes of what's left of the human race, and becoming one has always been Spensa's dream. Since she was a little girl, she has imagined soaring skyward and proving her bravery. But her fate is intertwined with her father's--a pilot himself who was killed years ago when he abruptly deserted his team, leaving Spensa's chances of attending flight school at slim to none. No one will let Spensa forget what her father did, yet fate works in mysterious ways. Flight school might be a long shot, but she is determined to fly. And an accidental discovery in a long-forgotten cavern might just provide her with a way to claim the stars. And don't miss the #1 New York Times bestselling sequel, Starsight! "[A] nonstop, highflying opener." --Kirkus Reviews, starred review "With this action-packed trilogy opener, Sanderson offers up a resourceful, fearless heroine and a memorable cast." --Publishers Weekly, starred review "Sanderson delivers a cinematic adventure that explores the defining aspects of the individual versus the society. . . . Fans of Sanderson will not be disappointed." --SLJ "It is impossible to turn the pages fast enough." --Booklist
The wildly popular YouTube star behind CLEAN MY SPACE presents the breakthrough solution to cleaning better with less effort Melissa Maker is beloved by fans all over the world for her completely re-engineered approach to cleaning. As the dynamic new authority on home and living, Melissa knows that to invest any of our precious time in cleaning, we need to see big, long-lasting results. So, she developed her method to help us get the most out of our effort and keep our homes fresh and welcoming every day. In her long-awaited debut book, she shares her revolutionary 3-step solution: • Identify the most important areas (MIAs) in your home that need attention • Select the proper products, tools, and techniques (PTT) for the job • Implement these new cleaning routines so that they stick Clean My Space takes the chore out of cleaning with Melissa’s incredible tips and cleaning hacks (the power of pretreating!), her lightning fast 5–10 minute “express clean” routines for every room when time is tightest, and her techniques for cleaning even the most daunting places and spaces. And a big bonus: Melissa gives guidance on the best non-toxic, eco-conscious cleaning products and offers natural cleaning solution recipes you can make at home using essential oils to soothe and refresh. With Melissa’s simple, groundbreaking method you can truly live in a cleaner, more cheerful, and calming home all the time.
In training speed, the most elusive athletic quality, what really works, and what doesn't? What are the components of sprinting itself that elites do, where amateurs falter? And how can we arrange all of this in a training medium that facilitates high performance? Speed Strength is the product of hundreds of athletes trained, thousands of hours of study, dozens of expert mentors, and an open mind. If you are interested in the answer to these questions, then Speed Strength is the book that holds the answers you are looking for, and much more.Joel Smith is the host of the Just Fly Performance Podcast and a track and strength coach of 13 years. As a track coach to national champions and Olympic champions as a strength coach, Joel has seen the elements of speed inside and out. Featuring the insight of over 25 field leaders, Speed Strength touches on the most important trainable elements of sprinting in a holistic and thorough manner.
What I Talk About When I Talk About Running by Haruki Murakami Pdf
From the best-selling author of The Wind-Up Bird Chronicle and After Dark, a rich and revelatory memoir about writing and running, and the integral impact both have made on his life. In 1982, having sold his jazz bar to devote himself to writing, Haruki Murakami began running to keep fit. A year later, he’d completed a solo course from Athens to Marathon, and now, after dozens of such races, not to mention triathlons and a slew of critically acclaimed books, he reflects upon the influence the sport has had on his life and—even more important—on his writing. Equal parts training log, travelogue, and reminiscence, this revealing memoir covers his four-month preparation for the 2005 New York City Marathon and includes settings ranging from Tokyo’s Jingu Gaien gardens, where he once shared the course with an Olympian, to the Charles River in Boston among young women who outpace him. Through this marvellous lens of sport emerges a cornucopia of memories and insights: the eureka moment when he decided to become a writer, his greatest triumphs and disappointments, his passion for vintage LPs and the experience, after the age of fifty, of seeing his race times improve and then fall back. By turns funny and sobering, playful and philosophical, What I Talk About When I Talk About Running is both for fans of this masterful yet guardedly private writer and for the exploding population of athletes who find similar satisfaction in distance running.
"A strange plague called the 'Gets is decimating humanity on a global scale. It causes people to forget--small things at first, like where they left their keys, then the not-so-small things like how to drive or the letters of the alphabet. Then their bodies forget how to function involuntarily. There is no cure. But far below the surface of the Pacific Ocean, a universal healer hailed as 'ambrosia' has been discovered. In order to study this phenomenon, a special research lab has been built eight miles under the sea's surface. When the station goes incommunicado, a brave few descend through the lightless fathoms in hopes of unraveling the mysteries lurking at those crushing depths...and perhaps to encounter an evil blacker than anything one could possibly imagine"--Page [4] of cover.
Athletic Development offers a rare opportunity to learn and apply a career full of knowledge from the best. World-renowned strength and conditioning coach Vern Gambetta condenses the wisdom he's gained through more than 40 years of experience of working with athletes across sports, age groups, and levels of competition, including members of the Chicago White Sox, New York Mets, and U.S. men's 1998 World Cup soccer team. The result is an information-packed, myth-busting explanation of the most effective methods and prescriptions in each facet of an athlete's physical preparation. Gambetta includes never-before-published and ready-to-use training approaches in - sport-specific demands analysis, - work capacity enhancements, - movement skills development, - long- and short-term training program progressions, and - rest and regeneration techniques. Athletic Development explains what works, what doesn't, and why. Gambetta's no-nonsense approach emphasizes results that pay off in the competitive season and reflect his work at the highest echelons of sport. Merging principles of anatomy, biomechanics, and exercise physiology with sports conditioning applications and four decades of professional practice, this is the definitive guide to performance-enhancing training.
Winner of the Edgar Award for Best First Novel A Time Best Mystery and Thriller Book of All Time The “gripping... page-turner” (Time) hitting all the best of summer reading lists, Miracle Creek is perfect for book clubs and fans of Liane Moriarty and Celeste Ng How far will you go to protect your family? Will you keep their secrets? Ignore their lies? In a small town in Virginia, a group of people know each other because they’re part of a special treatment center, a hyperbaric chamber that may cure a range of conditions from infertility to autism. But then the chamber explodes, two people die, and it’s clear the explosion wasn’t an accident. A powerful showdown unfolds as the story moves across characters who are all maybe keeping secrets, hiding betrayals. Chapter by chapter, we shift alliances and gather evidence: Was it the careless mother of a patient? Was it the owners, hoping to cash in on a big insurance payment and send their daughter to college? Could it have been a protester, trying to prove the treatment isn’t safe? “A stunning debut about parents, children and the unwavering hope of a better life, even when all hope seems lost" (Washington Post), Miracle Creek uncovers the worst prejudice and best intentions, tense rivalries and the challenges of parenting a child with special needs. It’s “a quick-paced murder mystery that plumbs the power and perils of community” (O Magazine) as it carefully pieces together the tense atmosphere of a courtroom drama and the complexities of life as an immigrant family. Drawing on the author’s own experiences as a Korean-American, former trial lawyer, and mother of a “miracle submarine” patient, this is a novel steeped in suspense and igniting discussion. Recommended by Erin Morgenstern, Jean Kwok, Jennifer Weiner, Scott Turow, Laura Lippman, and more--Miracle Creek is a brave, moving debut from an unforgettable new voice.
Master the science of funnel building to grow your company online with sales funnels in this updated edition from the $100M entrepreneur and co-founder of the software company ClickFunnels. DotCom Secrets is not just another "how-to" book on internet marketing. This book is not about getting more traffic to your website--yet the secrets you'll learn will help you to get exponentially more traffic than ever before. This book is not about increasing your conversions--yet these secrets will increase your conversions more than any headline tweak or split test you could ever hope to make. Low traffic or low conversion rates are symptoms of a much greater problem that's a little harder to see (that's the bad news), but a lot easier to fix (that's the good news). What most businesses really have is a "funnel" problem. Your funnel is the online process that you take your potential customers through to turn them into actual customers. Everyone has a funnel (even if they don't realize it), and yours is either bringing more customers to you, or repelling them. In this updated edition, Russell Brunson, CEO and co-founder of the multimillion-dollar software company ClickFunnels, reveals his greatest secrets to generating leads and selling products and services after running tens of thousands of his own split tests. Stop repelling potential customers. Implement these processes, funnels, frameworks, and scripts now so you can fix your funnel, turn it into the most profitable member of your team, and grow your company online.
High-Intensity Training the Mike Mentzer Way by Mike Mentzer,John R. Little Pdf
A PAPERBACK ORIGINAL High-intensity bodybuilding advice from the first man to win a perfect score in the Mr. Universe competition This one-of-a-kind book profiles the high-intensity training (HIT) techniques pioneered by the late Mike Mentzer, the legendary bodybuilder, leading trainer, and renowned bodybuilding consultant. His highly effective, proven approach enables bodybuilders to get results--and win competitions--by doing shorter, less frequent workouts each week. Extremely time-efficient, HIT sessions require roughly 40 minutes per week of training--as compared with the lengthy workout sessions many bodybuilders would expect to put in daily. In addition to sharing Mentzer's workout and training techniques, featured here is fascinating biographical information and striking photos of the world-class bodybuilder--taken by noted professional bodybuilding photographers--that will inspire and instruct serious bodybuilders and weight lifters everywhere.
Now a 6-part mini-series called Why the Rest of Us Die airing on VICE TV! The shocking truth about the government’s secret plans to survive a catastrophic attack on US soil—even if the rest of us die—is “a frightening eye-opener” (Kirkus Reviews) that spans the dawn of the nuclear age to today, and "contains everything one could possibly want to know" (The Wall Street Journal). Every day in Washington, DC, the blue-and-gold first Helicopter Squadron, codenamed “MUSSEL,” flies over the Potomac River. As obvious as the Presidential motorcade, most people assume the squadron is a travel perk for VIPs. They’re only half right: while the helicopters do provide transport, the unit exists to evacuate high-ranking officials in the event of a terrorist or nuclear attack on the capital. In the event of an attack, select officials would be whisked by helicopters to a ring of secret bunkers around Washington, even as ordinary citizens were left to fend for themselves. “In exploring the incredible lengths (and depths) that successive administrations have gone to in planning for the aftermath of a nuclear assault, Graff deftly weaves a tale of secrecy and paranoia” (The New York Times Book Review) with details "that read like they've been ripped from the pages of a pulp spy novel" (Vice). For more than sixty years, the US government has been developing secret Doomsday strategies to protect itself, and the multibillion-dollar Continuity of Government (COG) program takes numerous forms—from its potential to evacuate the Liberty Bell from Philadelphia to the plans to launch nuclear missiles from a Boeing-747 jet flying high over Nebraska. Garrett M. Graff sheds light on the inner workings of the 650-acre compound, called Raven Rock, just miles from Camp David, as well as dozens of other bunkers the government built for its top leaders during the Cold War, from the White House lawn to Cheyenne Mountain in Colorado to Palm Beach, Florida, and the secret plans that would have kicked in after a Cold War nuclear attack to round up foreigners and dissidents and nationalize industries. Equal parts a presidential, military, and cultural history, Raven Rock tracks the evolution of the government plan and the threats of global war from the dawn of the nuclear era through the War on Terror.
