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The
Answer
Not just for swimmers!
For EVERYONE!
Athletic Fat Loss and
Body Recomposition
In athletics we rely on 2 things
in particular to achieve results – effort and consistency.
Effort is unique to each individual, so this has to be accounted
for in our program. The Answer accomplishes this mainly through
Time-Based Training. Time-Based Training is brutally simple: accomplish
as much work as you can, with whatever type of training, in a given
time period. For example, if you were jumping rope, you would jump
as fast as you possibly could for, let’s say, 5 minutes. This
might sound too simple and too easy to possibly work. The results
say otherwise! No heavy lifting or marathon
training sessions required, period.
The Answer uses a wide variety
of methods and exercises, all with photo descriptions, to get you
the fat-loss and body recomposition results that you are looking
for – in the minimum time possible.
How The Answer is different
(better!)
than all of the other programs around
The Answer: Athletic Fat-Loss
and Body Recomposition is a COMPLETE 16-week diet and training program
that ENSURES your success.
*13
Videos to watch and follow.
*How to plan and prepare
for fat-loss success
*Superfoods
and your OWN Superfood Shopping List for each week
*Diet Guidelines…
the what, the when, the why, and how much
*How to train to MAXIMAIZE results
*A total of 14 training variations
that give you the best return on
your investment
*Full photo descriptions
of all included training
*Detailed training lists and
checklists for every day of the
full 16-week program
*A follow-along system that
changes things up just enough each
week to keep the results coming
*The 7 Diet Guidelines that
will lead to a lifetime of success
*The 90% rule
and how to apply it to your diet and training
*Exactly what to measure
each week and why
*A ton of diet and training
tips and tricks too valuable to
give away here
*Use the lists
and checklists
*Follow the Diet Guidelines
*Follow the Weekly Training
*Lose FAT
*RESHAPE your body
*FINALLY be happy with your
appearance!
It really is that simple… read the book,
use the lists and checklists to follow the diet and training, keep
progress on-track with The Weekly Visual and all it entails.
The Answer Table
of Contents
Contents
Preface
1. Introduction
Goals and Motivations
2. Program Basics
Measuring Progress
The Weekly Visual
Planning and Preparation Basics
3. The Answer:
Diet
The Diet Checklists
Diet Guidelines
Superfoods
Proteins, Carbohydrates, Fats
Superfoods Shopping List
Meal Portions
Phase One, Two and Three
Meal Frequency
Diet – The Bare Bones
Example Daily Diets
4. The Answer:
Training
The Training Checklists
Training Methods and Exercises
Warm-ups:
A.
Mobility Circuit
B.
Body-weight Combo
C.
Weighted Combo
Weighted Complex
Dragon - Tiger - Stallion
Body Complex
Power - Speed - Force
Tabata
Jump Rope
Core Complex
Density Training
Jax
Steep
This manual contains the
exact weight training sessions that were used by the New Albany
Aquatics Club (NAAC) for the 2007-2008 Ohio HS season. There
are a total of 50 weight training workouts, all in the order
that we performed them, just as we performed them. It would
serve you or your team best to use this information as a guide…
not to follow our training blindly, but to understand the
general principles behind our methods and adjust workouts,
exercises, sets and reps accordingly to get you or your team
swimming faster. Do not use this manual as your weight room
“Bible”, but simply as you or your team’s
strength training template – a solid, organized plan
that you can and should deviate from as necessary to reach
the desired result… faster swimming!
The
Answer 
