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Maximum
Interval Training
John Cissik
Jay Dawes
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Cissik, John, 1971-
Maximum interval training / John Cissik, Jay Dawes.
pages cm
Includes bibliographical references.
1. Physical fitness. I. Dawes, Jay. II. Title.
GV481.C628 2015
613.7--dc23
2014047772
ISBN: 978-1-4925-0023-0 (print)
Copyright © 2015 by John Cissik and Jay Dawes
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,
mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and
in any information storage and retrieval system, is forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject matter
presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering
legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other
expert assistance is required, the services of a competent professional person should be sought.
The web addresses cited in this text were current as of January 2015, unless otherwise noted.
Acquisitions Editor:
Justin Klug;
Developmental Editor:
Carla Zych;
Managing Editor:
Elizabeth Evans;
Copyeditor:
Bob Replinger;
Permissions Manager:
Martha Gullo;
Graphic Designer:
Kathleen Boudreau-Fuoss;
Cover
Designer:
Keith Blomberg;
Photograph (cover):
Jason Allen;
Photographs (interior):
Neil Bernstein;
Visual Production
Assistant:
Joyce Brumfield;
Photo Production Manager:
Jason Allen;
Art Manager:
Kelly Hendren;
Associate Art
Manager:
Alan L. Wilborn;
Illustrations:
© Human Kinetics, unless otherwise noted;
Printer:
Sheridan Books
We thank D1 Sports Training in Colorado Springs, Colorado, for assistance in providing the location for the photo shoot
for this book.
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be created to specification. For details, contact the Special Sales Manager at Human Kinetics.
Printed in the United States of America
10 9
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The paper in this book is certified under a sustainable forestry program.
Human Kinetics
Web site: www.HumanKinetics.com
United States:
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Champaign, IL 61825-5076
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E6350
Fortuna et ira me agunt.
– John Cissik
For my wife, April, and my three wonderful children,
Gabriele, Addison, and Asher.
– Jay Dawes
Contents
Exercise Finder
vi
|
Preface
xi
|
Key to Muscles
xiii
Part I
Maximum Interval Conditioning
1
2
Maximum Interval Advantages
...........................
2
Equipment Options and Safety
Considerations
..............................................5
Part II
Maximum Interval Exercises
3
4
5
6
7
8
9
10
Bodyweight Training
....................................
12
Sprinting
....................................................
40
Medicine Balls
.............................................51
Heavy Ropes
...............................................74
Suspension Training
...................................105
Kettlebells
.................................................132
Sandbags
..................................................160
Alternative Training Formats ...................... 184
iv

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