© 2020 by Christopher Johnson, Ed.D. No information on this site is to be taken as medical advice. Newton, Ma 02460

  • Chris

How to Improve at Fitness and Beat the Competition: Sport and Exercise Science for Athletes in Searc


After five years of researching, analyzing, and filtering through all the garbage out there so you don’t have to, I am proud to launch my new book How to Improve at Fitness and Beat the Competition: Sport and Exercise Science for Athletes in Search of Excellence on my birthday!

The book is a compilation of essays I have written over the years explaining different aspects of fitness. How to Improve at Fitness and Beat the Competition is powered by PROformance Training Systems (PTS), a training methodology teaching athletes and coaches how to best advance an athlete through their entire training cycle. Each chapter supports PTS or explains a fundamental aspect of fitness I felt was important to clarify for athletes wishing to get the most out of their training. The book is designed to be picked up and read from any point, although I would recommend reading section one PROformance Training Systems so you have an understanding of my thought process in the following lessons.

The book is available on Amazon as a paperback and for your Kindle. I strongly recommend the paperback version as the Kindle file converter does not do the formatting any justice (hence why it’s $10 cheaper on the Kindle). Either version gets you the knowledge you are looking for, but the book was formatted to be read as a paperback, not digital.

Here is a list of chapters:

Contents

Acknowledgments.............................................................................................................................. i

Bold Lines......................................................................................................................................... ii

PROformance Training Systems............................................................................ 1

The Proper Sequence of Athletic Progression....................................................................................... 2

How Our Basic Survival Instincts Lead to Injury.................................................................................. 6

The PROformance Training Systems PROgression Model.................................................................... 7

Intro to Sport and Exercise Science...................................................................... 12

The Ten Most Common Fitness Questions Answered......................................................................... 12

Why Warming-Up before Exercise Is Essential.................................................................................. 15

How Static Stretching Affects Performance....................................................................................... 16

Measuring and Altering Body Composition....................................................................................... 18

Combining Strength with Endurance Training.................................................................................... 21

Proper Training Cycles for Peak Performance.................................................................................... 24

Exercise and DNA........................................................................................................................... 25

Genetically Gifted versus Competitively Engineered.......................................................................... 26

Hormonal Responses to Exercise, Nutrition, Age, and Gender............................................................ 27

Why You’re Not Improving.............................................................................................................. 34

The Value of Variety in Your Workout.............................................................................................. 37

How Terrain Affects Energy Expenditure.......................................................................................... 38

The Unbelievable Power of Positive Affirmation and Imagery............................................................ 39

The KISS Principle, as It Applies to Exercise..................................................................................... 40

Perfect Practice Makes Perfect Patterns............................................................................................. 41

Mechanical Training........................................................................................ 42

Stages of Mechanical Training.......................................................................................................... 42

How Muscle Is Made....................................................................................................................... 44

Fascia, More Than Plastic Wrap for Your Muscles............................................................................. 46

Training by Movement..................................................................................................................... 48

Developing Power, Neuromuscular Efficiency, and Sprint Performance.............................................. 49

Strength Training as Performance Training for Distance Runners........................................................ 53

Knee Lift and Heel Tuck to Improve Running Economy..................................................................... 55

Why Tension Is a Good Thing.......................................................................................................... 56

The Underlying Factor in Speed—Launch Time................................................................................ 57

What Is Reactive Strength, and Why Should I Care?.......................................................................... 59

Making a Box to Keep Your Spine Safe............................................................................................ 61

The Benefits of Cross-Training......................................................................................................... 64

Time Under Tension: Training by Time............................................................................................. 65

Train for the Real World................................................................................................................... 66

The Consequences of Gravity on Injury and Performance................................................................... 67

Acceleration: A Necessity of Athletic Success................................................................................... 68

Compound versus Isolation Exercises................................................................................................ 69

Understanding Repetition Ranges and Rest Intervals.......................................................................... 70

Failing to Succeed............................................................................................................................ 73

Metabolic Training.......................................................................................... 74

High-Intensity Versus Low-Intensity Training................................................................................... 74

Insight into Vitality and Mortality..................................................................................................... 79

Metabolic Responses to Nutrition and Exercise Parameters................................................................. 82

Fatigue, Is It All in Your Mind?........................................................................................................ 87

A Look into the Traditional Model of Fatigue.................................................................................... 95

The Abbreviated Guide to Excellence in Distance Running.............................................................. 101

Rest and Recovery........................................................................................ 109

The Importance of Rest and Sleep for Physical Improvement............................................................ 109

How to Recover Quickly After Competition.................................................................................... 111

Coping with Injury: The R Method.................................................................................................. 112

Avoiding Muscle Cramps............................................................................................................... 114

Common Hip and Ankle Dysfunctions............................................................................................ 115

The Spine and the Foot, One in the Same......................................................................................... 121

Rotator Cuff and Shoulder Girdle Dysfunctions............................................................................... 122

Why Easy Weeks Are Vital to Training Programs............................................................................ 126

Signs, Symptoms, and Recommendations to Fix Overtraining........................................................... 128

What and When to Eat.................................................................................................................... 129

All Hail Protein.............................................................................................................................. 132

Water: The Super “Supplement”..................................................................................................... 139

Fat Makes Fat................................................................................................................................ 140

Epilogue.................................................................................................... 141

Appendix A: Charts and Diagrams.................................................................................................. 142

Appendix B: Bold Lines................................................................................................................. 158

Bibliography................................................................................................ 165

Index............................................................................................................................................. 178

About the Author........................................................................................................................... 183

I hope my book helps you in your journey towards becoming the athlete of your dreams! If you enjoy it, please please please leave a five-star review and positive comments on Amazon. Thank you!

Always improve,

Chris

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