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I have started following the 12 week program in this book.
The first week is done. I never knew isometric exercises would be so tough! Try doing thirty seconds of deep squats on your toes whilst pushing out with your elbows, pushing in with your knees, and also trying to tense your glutes.
The first three weeks are isometric exercises. In week one you have a day of legs then a day of total body exercises and then repeated again in the same week. Week 2 and 3 are the same exercises but held for longer. Week 4 is a rest week.
The second and third set of four weeks will then build on this solid foundation. So phase two is combining weights and Plyometric exercises. Then phase three aims to add speed onto your explosiveness.
Hopefully this will add speed and accuracy to my TaeKwonDo sparring.
I'm in phase two of the program right now. This is a tough program! I am a runner and started to do this strength regime as I am off injured. I found the first week very tough - for anyone thinking of starting this program I would add in an additional "lead-in" week before you start the full program, just to give your muscles a taste of what they are in for. For this lead-in week I would take the week one program in the book and do all the exercises but only do them for half the time/reps.
In phase one and two the length of time you need to complete each day gets longer the further you go into the program. At the end of phase 1 and start of phase 2 it was taking me roughly 80 minutes to complete the exercises. Something to bear in mind when you are thinking of buying this book. You will also require weights and boxes to jump up onto (but you may be able to substitute things that you have at home for weights/boxes).
There are some good pics to guide you through the exercises but I found the layout of the exercise regime a little confusing. Sometimes you have to repeat an exercise three times before moving onto the next exercise. Other times you have to alternate two different exercises three times. I found I had to read back over the schedule a few times during an exercise session to make sure I was doing the right thing at the right time!
Overall I really like the program but don't buy this book unless you are prepared to work damn hard.
Great programme from one of the best trainers around. However, although the photos go some way towards explaining how the exercises should be performed I found that overall they're relatively unclear. This lead to some confusion on my part on how to properly execute the programme especially the fire extinguisher exercises.
Bin Asiater und habe lenkige Gelenke, das Trainingsprogram hat meine Beine (knien) nur geschwächt. Schade. Und Bizmack Beyombe ist nicht der geilste Basketball Spieler als Sportler im Buch zu haben. Warum nicht Jordan selbst oder jemand besonderes? Program ist ok, der Typ weißt worum es geht. Habe auf jeden Fall Paar Sachen in meinem Körper verbessert, und auch mit Basketball Technik und Skills aber um welchen Preis?