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The Iron Warrior Table of Contents

 
 
 
 

 

Table of Contents for The Iron Warrior by Jason Therrien

 
Chapter 1
HISTORY: The Spirit of the Warrior   1
Ancient Roots 1
Taming the Iron     1
Athletic Use    2
Military Use     2
Kettlebells Today    3
The Game of Lacrosse    5
The Creator’s Game       6
The Shaman and the Spirit World 7
Evolution of the Game  8
Current Popularity   10
 
Chapter 2
ADAPTATION: The Assets of the Warrior 13
Being Conditioned   14
Energy    14
        Explosive Power and Speed   15
        Sustained Power Output       16
        The Anabolic Window    18
        Oxidation and the Fourth Quarter 19
The Mechanical System 20
        Muscle Fibers 20
        Hypertrophy   22
The Electrical System     23
        The Learning Process    23
        Performing Grinds 24
        Benefits of Slow-Gring Lifting      26
 Performing Ballistics     27
        Kinesthetic Awareness   30
 The Kenetic Chain 33
 Rooting 33
The Pump       35
        Having the Heart of a Warrior      35
        Hard-Style Conditioning 36
        Heart Rate and Performance 38
        Measuring VO2 Max      39
        The Threshold       40
Strategy 42
        Periodization 42
        General Adaptation Syndrome      43
 Making a Plan       44
        Juice      45
 Breakdown   46
 
Chapter 3
RESILIENCE: The Armor of the Warrior    47
Types of Injuries    48
Support Structures 48
        Bones    48
        Soft Tissues   50
Avoiding Common Injuries     53
        Hammies       53
        Caps and Cruciates 55
        Meat Hooks    56
        Back Bone     57
General Safety Considerations       59
Getting Started      66
        Moving from the Hips    68
 
Chapter 4
THE CORNERSTONE: The Swing as the Foundation for Speedand Stamina      77
Two-Handed Swing 78
        Starting Position    78
        Initiating Movement      78
        Movement Execution     78
        Details of Focus     79
Towel Swing   82
One-Arm Swing      82
 
Chapter 5
GROUND CONTROL: Developing Extraordinary Scooping Abilities       85
Turkish Get-Up       87
        Starting Position    87
        Initiating Movement      88
        Movement Execution     88
        Details of Focus     90
Windmill 95
        Starting Position    96
        Initiating Movement      96
        Movement Execution     97
        Details of Focus     97
Double Windmill     101
Clean      101
        Rack      103
        Starting Position    105
        Initiating Movement      106
        Movement Execution     106
        Details of Focus     106
Two-Arm Clean      108
 
 
Chapter 6
THE POSITION OF POWER:
Overhead Strength as the Foundation
for Shooting and Throwing   109
Military Press   110
        Starting Position    111
        Initiating Movement      111
        Movement Execution     112
        Details of Focus     112
Jerk 115
        Starting Position    115
        Initiating Movement      116
        Movement Execution     116
        Details of Focus     117
 
Chapter 7
ANATOMY OF A SHOT: Developing Explosive Shooting Capability    119
High Pull 119
        Starting Position    120
        Initiating Movement      120
        Movement Execution     121
        Details of Focus     121
Double High Pull     123
Snatch    124
        Starting Position    125
        Initiating Movement      125
        Movement Execution     125
        Details of Focus     127
Double Snatch 127
 
Chapter 8
FACING OFF: Developing Dominance 131
Front Squat    132
        Starting Position    135
        Initiating Movement      135
        Movement Execution     136
        Details of Focus     136
 
Chapter 9
FROM DODGING TO DEFEND:
Developing a Strong Lateral Base      139
Limbo Squat   140
        Starting Position    140
        Initiating Movement      140
        Movement Execution     140
        Details of Focus     141
 
Chapter 10
HAND TO HAND: Eliminating
Strong-Hand Dominance       143
Hand-to-Hand Swing      145
        Starting Position    146
        Initiating Movement      146
        Movement Execution     146
        Details of Focus     146
Figure 8   147
        Starting Position    147
        Initiating Movement      147
        Movement Execution     147
 Details of Focus     148
Lateral Bound 150
        Starting Position    151
        Initiating Movement      151
        Movement Execution     151
        Details of Focus     151
 
Hand Clean/Hot Potato   154
        Starting Position    154
        Initiating Movement      155
        Movement Execution     155
        Details of Focus     156
 
Chapter 11
COMPLEMENTARY EXERCISES    159
Speed Rope    159
        Using a Speed Rope      160
        Details of Focus     160
Heavy Bag      161
        Using a Heavy Bag 161
        Details of Focus     162
Boxer      162
        Starting Position    162
        Initiating Movement      163
        Movement Execution     163
        Details of Focus     163
 
Chapter 12
GET WITH THE PROGRAM      167
Minimalist Program 169
Iron Warrior Program     170
        Program Overview 171
        Program Mesocycles      172
        Training Mindset    177
        Second Wave 178
        Program Details     185
 Tools of the Warrior     192
A Final Word on Sports Specificity 194