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