Marchegiani Christian (31 results)

paperback. Condition: Very Good.

Condition: As New. Unread book in perfect condition.

Condition: New.

Condition: New. In English.

Condition: New.

Condition: As New. Unread book in perfect condition.

Taschenbuch. Condition: Neu. Neuware - Stronger and fitter. In the same session.The fitness industry says you have to choose. Lift heavy for strength, or do cardio for fitness. Two programs, twice the time. You don't have to choose.The 12-Week Superset Program brings together two of Christian 'Mack' Marchegiani's most popular HIRT systems into one complete program: - The 11-9-7-5 Superset System. Pair the big lifts so no time is wasted, with the reps going down and the weight going up every set.- The 15-12-9-6+3 System. Stack three or four big exercises into one full-body sequence, then finish with three all-out minutes of conditioning.Three sessions a week, under an hour each, with a test at the start and the end so you can see exactly what's changed.Inside you'll find: - How supersets work, and the rules for pairing exercises safely- How to choose every weight, with one rep always in reserve- Both systems in full: Basic, Intermediate and Advanced- A week-by-week 12-week plan in three phases: Build, Grow and Push- The three-minute conditioning round: what to use and how to pace it- Straight answers on busy gyms, home gyms, plateaus, soreness and training over 50- What to do after week 12It's written in plain English for anyone who already knows the main lifts and wants to raise the work rate. Start here if you've finished Total Strength, Total Fitness, or if you're short on time and want everything from three sessions a week.Part of The HIRT Library: - The Complete Guide to High Intensity Training: the science and principles- 52 Exercises & Why You Should Do Them: the exercise reference- Total Strength, Total Fitness: the 12-week foundation program- The 12-Week Superset Program: strength and conditioning togetherAbout the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing and Rebel Fitness League. He has trained NRL and AFL players, Olympians and thousands of everyday people, and has featured on the covers of Australian Men's Fitness and ultraFIT. …

Taschenbuch. Condition: Neu. Neuware - Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 3×7×3 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: - The seven HIRT rules, and why seven reps and three sets work- Step-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable row- A 12-week, two-phase program with clear rules for choosing your weights and adding to them- Gym-ready session pages for every workout- Straight answers on plateaus, missed weeks, cardio, home gyms and training over 50- The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT.…

PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Paperback. Condition: new. Paperback. Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 373 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: The seven HIRT rules, and why seven reps and three sets workStep-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable rowA 12-week, two-phase program with clear rules for choosing your weights and adding to themGym-ready session pages for every workoutStraight answers on plateaus, missed weeks, cardio, home gyms and training over 50The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability.…

PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Taschenbuch. Condition: Neu. Neuware.

Paperback. Condition: new. Paperback. Stronger and fitter. In the same session.The fitness industry says you have to choose. Lift heavy for strength, or do cardio for fitness. Two programs, twice the time. You don't have to choose.The 12-Week Superset Program brings together two of Christian "Mack" Marchegiani's most popular HIRT systems into one complete program: The 11-9-7-5 Superset System. Pair the big lifts so no time is wasted, with the reps going down and the weight going up every set.The 15-12-9-6+3 System. Stack three or four big exercises into one full-body sequence, then finish with three all-out minutes of conditioning.Three sessions a week, under an hour each, with a test at the start and the end so you can see exactly what's changed.Inside you'll find: How supersets work, and the rules for pairing exercises safelyHow to choose every weight, with one rep always in reserveBoth systems in full: Basic, Intermediate and AdvancedA week-by-week 12-week plan in three phases: Build, Grow and PushThe three-minute conditioning round: what to use and how to pace itStraight answers on busy gyms, home gyms, plateaus, soreness and training over 50What to do after week 12It's written in plain English for anyone who already knows the main lifts and wants to raise the work rate. Start here if you've finished Total Strength, Total Fitness, or if you're short on time and want everything from three sessions a week.Part of The HIRT Library: The Complete Guide to High Intensity Training: the science and principles52 Exercises & Why You Should Do Them: the exercise referenceTotal Strength, Total Fitness: the 12-week foundation programThe 12-Week Superset Program: strength and conditioning togetherAbout the author: Christian "Mack" Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing and Rebel Fitness League. He has trained NRL and AFL players, Olympians and thousands of everyday people, and has featured on the covers of Australian Men's Fitness and ultraFIT. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability. …

PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Condition: New. Print on Demand.

Condition: New. Print on Demand.

Condition: New. Print on Demand.

PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Condition: New. Print on Demand.

PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Paperback. Condition: new. Paperback. Train less. Train harder. Get stronger.Most people spend hours in the gym and get almost nothing for it. They hop from program to program, add more exercises, more sets, more sessions, and wonder why nothing changes.The answer isn't more. It's harder.The Complete Guide to High Intensity Training brings together more than twenty years of coaching into one practical, science-backed system: HIRT, High Intensity Resistance Training. Built on the principles of Arthur Jones and tested with everyone from complete beginners to premiership-winning NRL and AFL players, HIRT comes down to three words: brief, hard and infrequent.Inside you'll learn: How muscles actually get stronger, explained in plain EnglishWhat the research says about reps, sets, rest and how often to trainWhen to train to failure, and when to stop shortProven methods like supersets, rest-pause and breakdown sets, and how to use them safelyComplete programs you can start this week, including the Matrix 21+3The 12 best lessons from two decades of coaching athletes and everyday peopleNo gimmicks, no fads and no two-hour sessions. Just a handful of big lifts, done properly, with real effort.About the authorChristian 'Mack' Marchegiani is the founder of THUMP Boxing and HIRT Systems, and the creator of Rebel Fitness League. He holds a Bachelor of Exercise and Sports Science and a Master of High Performance Sport, and has trained NRL and AFL premiership teams, NSW and Australian cricketers and Olympic athletes.If you're ready to stop wasting time and start getting strong, it's time to get HIRT. This item is printed on demand. Shipping may be from multiple locations in the US or from the UK, depending on stock availability.…

PAP. Condition: New. New Book. Shipped from UK. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Condition: New. Print on Demand.

PAP. Condition: New. New Book. Delivered from our UK warehouse in 4 to 14 business days. THIS BOOK IS PRINTED ON DEMAND. Established seller since 2000.

Paperback. Condition: new. Paperback. Stronger and fitter. In the same session.The fitness industry says you have to choose. Lift heavy for strength, or do cardio for fitness. Two programs, twice the time. You don't have to choose.The 12-Week Superset Program brings together two of Christian "Mack" Marchegiani's most popular HIRT systems into one complete program: The 11-9-7-5 Superset System. Pair the big lifts so no time is wasted, with the reps going down and the weight going up every set.The 15-12-9-6+3 System. Stack three or four big exercises into one full-body sequence, then finish with three all-out minutes of conditioning.Three sessions a week, under an hour each, with a test at the start and the end so you can see exactly what's changed.Inside you'll find: How supersets work, and the rules for pairing exercises safelyHow to choose every weight, with one rep always in reserveBoth systems in full: Basic, Intermediate and AdvancedA week-by-week 12-week plan in three phases: Build, Grow and PushThe three-minute conditioning round: what to use and how to pace itStraight answers on busy gyms, home gyms, plateaus, soreness and training over 50What to do after week 12It's written in plain English for anyone who already knows the main lifts and wants to raise the work rate. Start here if you've finished Total Strength, Total Fitness, or if you're short on time and want everything from three sessions a week.Part of The HIRT Library: The Complete Guide to High Intensity Training: the science and principles52 Exercises & Why You Should Do Them: the exercise referenceTotal Strength, Total Fitness: the 12-week foundation programThe 12-Week Superset Program: strength and conditioning togetherAbout the author: Christian "Mack" Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing and Rebel Fitness League. He has trained NRL and AFL players, Olympians and thousands of everyday people, and has featured on the covers of Australian Men's Fitness and ultraFIT. This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability. …

Paperback. Condition: new. Paperback. Three lifts. Three sets. Three days a week.No two-hour sessions. No gimmicks. No spreadsheets. Just the big lifts, done hard, done safely, and done often enough to change your body.Total Strength, Total Fitness is a complete 12-week strength program for men and women who are tired of training without results. It's built on the HIRT 373 Method: three compound lifts, three hard sets of seven, three sessions a week. Then the Matrix 21+3 stacks those lifts into supersets and adds a rep you earn every week, so you always know you're getting stronger.Inside you'll find: The seven HIRT rules, and why seven reps and three sets workStep-by-step coaching for the eight lifts that matter: squat, deadlift, bench press, row, overhead press, front squat, incline press and cable rowA 12-week, two-phase program with clear rules for choosing your weights and adding to themGym-ready session pages for every workoutStraight answers on plateaus, missed weeks, cardio, home gyms and training over 50The 3-7-3 Habit Challenge for food, sleep and the habits that hold you backEvery session takes about 45 minutes. All you need is a rack, a barbell, a bench and some dumbbells, and the willingness to work hard.About the author: Christian 'Mack' Marchegiani (BExSc, MSportSc, DipEd) founded THUMP Boxing in 2003 and Rebel Fitness League. He was the trainer and host of Channel 9's Excess Baggage, has trained NRL and AFL players and Olympians, and has featured on the covers of Australian Men's Fitness and ultraFIT.This is the fully revised second edition, and part of the HIRT Library. For the science behind the method, read The Complete Guide to High Intensity Training.Get HIRT. Stay HIRT. This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability.…

Paperback. Condition: new. Paperback. Twenty-five sessions. Twenty-five minutes each. No planning required.This is the book for the weeks when you do not want to think. Open it, pick a session, do the work, close it.Every session is built on the same principles: minimal rest, controlled tempo, full range, and enough load that you cannot cheat your way through it.Inside: 25 complete resistance and conditioning sessions, ready to runThe Reverse Matrix 21 - building load through a set instead of dropping itOne-set-to-failure protocols moving from free weights to their machine equivalentPre-exhaustion and post-exhaustion structures, and when they earn their keepConditioning finishers: rope slams, sled work, rower, time-basedThis is for you if you have twenty-five minutes and no interest in designing anything.It isn't for you if you have never trained to failure before - read the Basic Science first so you know what you are aiming at.Sessions developed by Christian Marchegiani over twenty-five years of coaching. This item is printed on demand. Shipping may be from our UK warehouse or from our Australian or US warehouses, depending on stock availability.…