Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home: A 9-Week Program--Fewer Injuries, Better Results - Softcover

Petranek, Andy; Wallack, Roy

Softcover

ISBN 10: 1624140181 ISBN 13: 9781624140181

Publisher: Page Street Publishing, 2013

Synopsis

Challenging High-Intensity Workouts That Make You Incredibly Strong and Fast

Had it with the relentless pace, fatigue and sore muscles of Body Beast and P90X? Tired of driving to the gym every day or paying a trainer? Or do you want a break from your tedious workout routine?

Dive into Fire Your Gym and you will find a challenging, exciting, time-saving, fun and smart program that delivers striking gains in muscle size and strength, running speed and endurance, fat loss and all-round peak fitness―developed by two top authorities in the fitness world. Best of all, it leaves you with a simple, highly motivating workout system that'll keep you super-fit for life―right from your own home.

Andy Petranek, founder of one of the world's most successful CrossFit gyms, and Los Angeles Times fitness columnist Roy M. Wallack have created a unique, science-based program that blends high-intensity strength training, intervals and low-intensity recovery cardio. Brutally effective without beating you up, it is simply the best way to get the best results.

About this title

From the Author:

From the AuthorFor Fire Your Gym, we wanted to put together a program that would get you fitter and faster than you'd ever been, but would be sustainable for a lifetime -- not like other programs that buff you out then burn you out after 90 days. So we borrowed the training philosophy used by the world's greatest athletes, which is remarkably simple but largely unknown to the general public:  GO HARD -- THEN GO EASY.  
Hard/easy means that you hammer it hard with high-intensity strength workouts and sprints, then give your body a day of RECOVERY, which actually is when it adapts --  i.e. gets stronger and faster-- from the hard workout.  The most effective active recovery is low-heart-rate running or other cardio, which also has the advantage of training your body to get faster and burn fat for endurance events.  A key is that the easy running day must be easy enough to keep you out of  a harmful training zone called "The Black Hole," which sabotages recovery. Consider the recovery day to be psychological recovery as well, a welcome reward and break from the hard days.  Sequenced so that there's  never two hard days in a row, which hinders adaptation and risks injury, Fire Your Gym always keeps you fresh mentally and physically. When you're done with the program, you are left with the hard-easy training methodology, which you can use to stay super-fit for the rest of your life. 
That's the program in a nutshell --  three things that have never been combined before:  High-intensity strength + sprint + long, slow endurance (LSD), all sequenced to reinforce one another.
 To keep you motivated, we structured the program into  9-week "challenge," complete with a Week 5 "Mid-Term" and the "Final Exam" on Week 9.  We can almost guarantee that you'll set new P.R.s in every strength category as well as in 5K and 10k runs, because we've actually put the program to the test, publicly.  In July, we assembled a group of 14 people who were willing to give the program a try and created a blog for them to post how they were doing.  Check out their amazing successes for yourself: fireyourgymbook.com
 
-- Andy and Roy

About the Author:

Los Angeles based Andy Petranek, the nationally-known founder of CrossFit LA, is a former U.S. Marine, extreme athlete and professional adventure racer. Roy M. Wallack, an author of several books on cutting-edge fitness, has competed in many of the world's toughest endurance cycling, running and multi-sport races. He lives in Irvine, California.

About this edition

• Publisher: Page Street Publishing
• Publication date: 2013
• ISBN 10: 1624140181
• ISBN 13: 9781624140181
• Binding: Paperback
• Edition number: 1
• Number of pages: 192