PDF Ebook Power Speed ENDURANCE: A Skill-Based Approach to Endurance Training, by Brian MacKenzie, Glen Cordoza
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Power, Speed, ENDURANCE is a highly effective training system that has catapulted thousands of endurance athletes to the next level. Developed by CrossFit Endurance founder Brian MacKenzie and featuring instruction from some of the world's top endurance and CrossFit coaches, Power, Speed, ENDURANCE unveils techniques, drills, and training strategies that will optimize your performance and overall work capacity while decreasing your susceptibility to injury.
Through thousands of step-by-step color photographs and detailed narrative, Power, Speed, ENDURANCE breaks down proper running, cycling, and swimming mechanics like never before. MacKenzie's unique system of building strength, speed, and power is aimed at reaping continual results, without injury. In fact, he devotes an entire chapter to the "broken down" athlete, equipping you with the knowledge to prevent, repair, and treat injuries brought on by poor mechanics and tight overworked muscles. In addition, MacKenzie outlines a straightforward approach to nutrition, hydration, and electrolyte balance that will increase your energy, boost your performance, and accelerate your recovery.
Whether you're a self-trained athlete looking to compete in your first endurance event, a seasoned competitor looking to reach your highest potential, or a CrossFit athlete looking to increase stamina, Power, Speed, ENDURANCE will help you reach your goal.
In this book, you will learn how to:
develop proper running technique using the Pose Method
properly fit yourself on a bike
improve cycling mechanics on a road, time-trial, and mountain bike
swim effortlessly and improve freestyle-stroke mechanics through skill-based drills and exercises
accelerate work capacity and minimize fatigue by building muscle, speed, and power
incorporate a CrossFit Endurance strength-and-conditioning program into your training routine
maximize nutrition, hydration, and electrolyte balance to improve performance and body composition
prevent, repair, and treat nagging injuries associated with endurance sports and improve range of motion using Starrett's Movement and Mobility Method
- Sales Rank: #58152 in Books
- Brand: Brand: Victory Belt Publishing
- Published on: 2012-11-12
- Released on: 2012-11-12
- Original language: English
- Number of items: 1
- Dimensions: 10.88" h x 1.20" w x 8.50" l, 3.26 pounds
- Binding: Paperback
- 416 pages
Features
- Used Book in Good Condition
Review
"While writing The 4-Hour Body, I conducted thousands of tests and experiments and consulted with more than a hundred scientists, doctors, and world-class athletic coaches. It was a three-year quest to find the smallest inputs that create the largest outputs. On the endurance front, one name came up again and again: Brian MacKenzie. If you want to go from zero to marathon in 12 weeks, or perhaps run 100 miles and dead-lift two to three times your body weight without struggle, he's your secret weapon. Listen and learn."—Timothy Ferriss, #1 New York Times best-selling author of The 4-Hour Body
About the Author
Brian MacKenzie is a world-renowned strength and conditioning coach and the innovator of the endurance / strength and conditioning paradigm. He created CrossFit Endurance (www.crossfitendurance.com), which specializes in movement with an emphasis in running, cycling, and swimming mechanics. MacKenzie and his program have been featured in Competitor Magazine, Runners World, Triathlete Magazine, Men's Journal, ESPN Rise, The Economist, Tim Ferriss' New York Times bestseller The 4-Hour Body, Men's Running UK, LA Sport & Fitness, and Rivera Magazine. He has consulted with several teams, including the 2012 Western Athletic Conference Champions San Jose State Women's Swim Team.
Most helpful customer reviews
213 of 242 people found the following review helpful.
Assumption - you know what that gets!!
By Peter Quigg
Pre-statements for this:
I have been coaching endurance athletes for 10 years, mostly runners with a few triathletes thrown in. I attended USAT and USATF level one clinics many years ago. I have dozens of all-americans, conference champions, school records and NCAA trophy teams in XC and Track.
Pros:
1) The sections on recovery and tissue mobility are worth the price of the kindle book. Myofascial release is given little attention in standard running/endurance texts though it is very important to overall muscle health and function.
2) The form sections are complete, but please refer back to the title of the review. I'll address this later, but it's a solid review of the pose method. Dr. Romanov's books are available, so for further info consult those...
Cons:
1) The standard Crossfit assumption is how runners just do LSD, paying no attention to mobility/strength/coordination/flexibility, etc. It's that we repeat the same general pattern, distances and exercises from week to week without viewing a runner as a total athlete. It's flat out insulting - majorly insulting - to most running coaches. Part of a "new way" of training is the intonation that the "old way" was flawed and poor.
2) There is nothing new - not even remotely so - in this book. "The runners of tomorrow will be strong. The runners will develop themselves through lifting heavy weight and running sand and hills; anything for a heavy, sweating effort." Percy Cerutty (the legendary Australian coach) said this... In 1955!!!!!
3) Periodization is the idea that you structure training from the least specific to your target race to the most specific work for your target race in a way that gets you to the starting line prepared in the best possible way to succeed at your target race. CFE removes this process. The same basic rules apply that CFE takes as their "new and true". You need different components at different times of year. You can't perform the same exercises more than a few weeks in a row. The body will adapt and plateau if one thing is maintained for too long. BUT, the difference is that it is planned in periodization to get you to the starting line to perform your best.
4) The lifts provided form an excellent base of strength for an endurance athlete. There are more specific/functional strength exercises you can/should perform as you get closer to race day. Yes, they will keep up your ability to perform in everyday life while extending your capacity as an endurance athlete. It's all part of that periodization thing. These variations in training can and SHOULD be planned, but CFE makes them random.
5) POSE pisses me off a bit. It has good intention, but once again there's the assumption no one runs correctly to begin with. I teach all of my athletes to pull with their glutes and hamstrings, maintain their foot strike over their center of gravity and those who don't do it to begin with are sure able to do it by the end. We build the strength in the weight room and teach through every day drills. I don't have a fancy name for it nor do I make a ton of money selling seminars, but it works.
Hopefully this all makes sense. Big words, decent ideas and a couple of big objections!!
5 of 5 people found the following review helpful.
A Smarter Way to Train for the Normal Person
By Paul J Haffey
I bought this for my 53 year old buddy, and he was successful in dropping 25 lbs in six months and finishing the Marine Corps Marathon, with a surprising lack of injuries. There are great coaching tips in this book to correct the kind of unconscious bad form that adds up to chronic pain when you pound it 10,000 times in a row. I wish that I had this kind of information when I was young, before I ground up my knee and spine just trying to gut it out.
This book is geared toward the bulk of the population interested in general fitness training, and particularly one or all of the Triathlon sports of Running, Biking, and Swimming. The gist is to get your form right as the first priority (extensive great info on this was a highlight for me), and then to use a higher mix of interval training (along with strength training), as opposed to just pounding out more and more miles. The net result is a more manageable training schedule for working folks, and a lower risk of the kind of chronic overuse injuries that tend to plague those who train in long distance events without professional training.
Efficient, Safer, and Effective approach. Lots of useful details.
67 of 88 people found the following review helpful.
Presentation Perfect...Considerable amount of bad content.
By TheAdjuster
would really like to give it a 2.5/5, but all 2.5 comes from the layout and presentation.
the main reason i give this 2 stars is that this is a plan for general fitness and will not help you sent PR's at the longer races and has some bad information.
pros:
- The layout and presentation of this book is fantastic and among the best I've seen for instructional books. Each section has a color-coded tab you can easily flip to. Then there are many photos taken from different angles to supplement the text. In terms of fitness books, the layout/presentation of this book is the best I've seen.
- The mobility section is a must read in terms of content. Can't wait for K.Star's book to come out.
- mid-line stabilization discussion is right on.
- section on hydration is a must read.
cons: (note - i'm not a biker or swimmer so my review does not include critiques on those sections)
- in terms of form, this book clearly prescribes doing several exercises at best sub-optimally, at worst incorrectly. for example the bench press and deadlift. so i was interested to see if this bad form was a cross-fit thing and went to the main CrossFit exercise demo website and found this book does not follow what even CF says in terms of setup and form with these exercises. As these are two of the big-3 lifts and they couldn't seem to get them right, I read through the rest of the exercise demo's in the book with a grain of salt. even if it has the best presentation in the market, what good is an exercise book if it doesn't teach the exercises correctly, even according to its parent organization?
- on the internet people claim CFE ignores the benefits of the LSD. This book clarifies that when elite runners are doing LSD runs they are far more intense than rec. runners out on a easy job. however nowhere do they incorporate the mitochondrial benefits of the long distance run. so it seems they choose not to add the benefits of longer runs but don't say why? this carries over to other aspects of the plan. seems like rather than taking what works from 'conventional' plans and adding to it, they do try to create something completely different.
- CF and CFE trains a lot in the anaerobic glycolytic zone. this is not a compatible training mode for aerobic endurance as it affects the mitochondria negatively. no wonder mackenzie has had so many DNF since he came out with this.
- nutrition: never addresses very valid criticisms of the paleo diet including the fact that many people today can process lactose with no problem.(evolution of the digestive system, for one, lack of longer lives and thus more age-related diseases for hunter gatherers, for two.)
in my opinion, a reader should use this book to supplement their overall knowledge of fitness. do not use it if you want to become a great endurance athlete.
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