How weight training releases the
awesome power of ‘plyometric training’

Have you ever watched a top sprinter and realised just how fast they are running? Justin Gatlin would get a speeding ticket in built-up areas! And what about the slam-dunk in basketball? How on earth do players like Shaquille O'Neal leave planet earth and attain such height? And what of Matthew Pinsent and James Cracknell? Unbridled, these rowers would seem to be able to tear their boat apart!

Wherever you look in the world of top-class sport, power counts; and the following case study from The World Sports Science Training Workbook shows one of the best ways to develop this most precious commodity is through plyometric training. And for the first time this invaluable reference tool is available in print.

Plyometric exercises
Plyometric exercises develop fast muscle fibre. It’s based on the understanding that a concentric (shortening) muscular contraction is much stronger if it immediately follows an eccentric (lengthening) contraction of the same muscle. It’s a bit like stretching out a coiled spring to its fullest extent and then letting it go: immense levels of energy are released in a split second as the spring recoils.

Plyometric exercises develop this recoil. Muscle fibre stores more elastic energy and transfers more quickly and powerfully from the eccentric to the concentric phase.

Combining weight training with plyometrics
Weight training, used correctly, has a vital role to play in laying the foundations for generating specific sports-related power. Unlike traditional weight training, plyometric drills can closely mimic both the movement pattern and the speed of execution of actual sports performance.

A larger and stronger muscle built up by weight training will be able to generate greater force plyometrically, and strengthened tendons and muscles will be less prone to strains and pulls. Combining weight training with plyometrics is also used for a heightened fast twitch muscle fibre response.

Power workouts for your sport
The World Sports Science Training Workbook module on power workouts gives you quality plyometric drills that replicate the speed and movement patterns of your chosen sport.

The World Sports Science Training Workbook is available to order now.

Click here to read about our special online offer, or read on to learn more about how it can help you move up to a higher competitive level.

The four stages of plyometric training
At early stages plyometric drills develop low-level power and general sports-specific movement pattern conditioning, as well as specific endurance. You’ll then move on to the next three stages: the main power conditioning phase, the pre-competition phase and up to competition phase.

Once in the competition stage, in power sports the activity itself acts as the prime conditioner: nothing beats a competitive situation for optimum power _expression.

Avoiding the wrong kind of weight training
It has long been accepted that weight training can improve performance. Many athletes and coaches get caught up with this ‘bigger is best’ strategy. But, contrary to popular belief, lifting progressively heavier weights does not in itself lead to improved power and speed. In fact the opposite happens -- it can slow you down.

The World Sports Science Training Workbook module on power workouts reveals why weight training so often fails to live up to its promise. We show how to reach your full potential by strengthening movements rather than muscles.

Get it wrong and you’ll find that increased bulk will give you nothing but an additional load to carry around. Get it right, and weight training releases awesome power.

Read on if you’d like to learn how The World Sports Science Training Workbook can help you move up to a higher competitive level.

Or click here for our special online offer.

If you want to compete at your highest
level, why not start immediately?
A while back we realised that once an athlete decides to move up to a higher competitive level, he or she wants to get there as quickly as possible. In practice, this means:

1. Immediately dropping the many aspects of training that are ineffective or irrelevant

2. Applying a science-based training programme that’s specific to your sport or event

Once a properly structured programme is in place, performance dramatically improves. But where do you find the relevant programme for you?

A new one-stop action guide
It was clear there was a real and present need for some kind of reliable guide. There are various piecemeal sources of information out there, but what was needed is a comprehensive workbook with everything in one place, fully indexed and ready for immediate action.

As the leading publisher in the field, we decided to put a one-stop workbook together, packed with proven workouts, exercise programs and guidance that will immediately improve the fitness and performance of any athlete or sports person.

This is how our Editor Brian Mackenzie describes it:

“We see many athletes carrying out exercise routines that are a waste of time and energy. Once a properly planned programme is in place – one that is specific the athlete’s sport – you see an astonishing improvement in performance. But, of course, you need professional guidance. Until now this has been very expensive. I’m proud to say our new training workbook is the answer to this problem.”

The World Sports Science Training Workbook is available to order now - and for the first time is available in print.


The World Sports Science Training Workbook
will take you to your highest competitive level.
Our monthly update newsletter will keep you there
It took around two years to collect the workouts and programmes you’ll find in The World Sports Science Training Workbook. You’ll find evidence-based advice based on $ millions worth of trials conducted on real people like you and me.

These trials are carried out by dedicated sports scientists at institutions all over the world and are changing our understanding of how the human body reacts to exercise and competitive conditions.

Below, we give some fascinating examples of how modern exercise science can move you up to a new competitive level.

Masterclass modules specifically
created for your sport or event


An athlete spends most of his or her time training rather than competing. So a quicker way to train holds real value. By combining

(1) Time-saving exercises, with

(2) Science-based techniques

you have the key to an exponential leap in speed, power and endurance.

This double-action approach is the foundation on which The World Sports Science Training Workbook is built. Exercise programmes are displayed in modular format so you can speedily utilise the relevant workout for your sport.

Modules are targeted at seven major areas of fitness:

1. Planning

2. Injury Prevention

3. Mobility

4. Endurance

5. Strength

6. Speed and Agility

7. Psychology


How the wrong kind of training holds you back
The World Sports Science Training Workbook explains that most athletes do the wrong kind of training. This is what holds them back, as shown in our case study on power workouts.

Be the first to benefit from these proven techniques
Until now the insights contained in The World Sports Science Training Workbook have been the province of international competitors and their coaches. As you’d suspect, their training techniques are highly prized and jealously guarded. That’s why they have not yet percolated down to the average athlete.

Education is a strong motivator and you’ll find the more you learn the faster you progress. Here are some of the benefits you’ll accumulate from the various workbook modules:

• Improve the strength and power of movements by optimising the functioning of your nervous system

• Experience a leap in power and stamina as you change your exercises to mimic the intensities of your sport or event

• Nullify weaknesses by applying specific strengthening and mobility exercises -- a crucial technique all athletes should master

• Transform your circuit training to improve strength, power, economy and VO2 max

• Improve ‘lactate threshold’ – the best predictor of endurance performance – by using intense workouts close to maximum velocity

• Utilise ‘Neural Training’ to fine-tune the nervous system to sustain fast intensity for the full duration of your competitive event

• Build endurance (rather than strength) for your common ‘at-risk’ muscles such as your back and trunk

• Maintain constant speed and power right through to the final stretch (just when the rest of the field slows), using one of the world’s most effective but forgotten training methods

• Reduce your heart rate and deliver more oxygen to hard-working muscles by increasing blood volume to exceptional levels before competition

• Improve flexibility and avoid injury using the ‘dynamic strength workout’, as developed by the strength-and-conditioning specialist Walt Reynolds

• Quickly carve away body fat and replace it with lean muscle

Each module contained in the workbook will move you towards a new competitive level. Our update service will ensure you stay fit, motivated and informed as you progress.

Click here to check out our special offer for The World Sports Science Training Workbook.

Have you ever seen a top trainer in action?
If you have ever seen an international trainer in action you will understand why they are paid so much (there’s more about the cost of advice below).

Whether it’s tennis, running, golf, basketball, football, swimming, rugby, rowing or cycling, there is one reason for an athlete’s leap in performance -- and that’s the appliance of scientifically proven techniques.

Whether it's introducing specialised circuit training, or resolving a weak area with strengthening and mobility exercises, once the athlete has access to the right advice he builds power and performance with every new day.

The methods presented in The World Sports Science Training Workbook are used by the most sought-after coaches. They are proven to be effective and once applied you’ll see a marked and continuous improvement in performance and injury avoidance.

Why do so many athletes under-perform?
The major cause of under-performance is ignorance. There is so little informed advice around you can hardly blame the athlete. But the result is a great deal of either over-training or under-training.

Correcting this kind of error has a profound and immediate effect.

We show how to plan the optimum level of training to maximise your performance. To arrive at the magic formula we create the framework for a balanced, whole-body approach that takes all factors, both physiological and psychological into consideration.

Until now, this has unfortunately been a neglected area in scientific publications and in the field and gym. But it’s vital to get it right to achieve peak performance.

The overload payoff
The World Sports Science Training Workbook explains the process by which you subject yourself to the right kind of gradual overload. This will prompt your body system to adapt so that the overload is no longer an overload, with a boost in performance as the payoff.

The World Sports Science Training Workbook explains the four varieties of overload and whether you should train: •More often •Harder •Differently •Longer

‘Overload’ Vs ‘over-training’
Overload is natures way to boost performance, but it’s vital to avoid ‘over-training’. These are two very different things.

To avoid over-training our questionnaire will reveal how you are reacting to your current training regime.

You’ll discover the 20 symptoms of over-training, with stress responses. The clearest symptoms are plateaued or decreased performance in the face of increased training, fatigue, apathy and frequent illness. We show how to reduce training and improve recovery without damaging performance.

As with so many things in life, it is the afflicted who are the last to notice – hence the importance of our questionnaire. This is just one example of the kind of holistic guidance you’ll find in The World Sports Science Training Workbook.

Take advantage of these fast-working techniques
The training techniques contained in The World Sports Science Training Workbook have not yet begun to filter down to the average athlete. This means they can be used to your immediate advantage.

Here’s how you can order The World Sports Science Training Workbook and update service at a specially reduced cost:


Special Online Offer

The Workbook only used to be available in the format of a downloadable PDF file, but due to its overwhelming success and high demand from athletes and coaches all over the world we've pressed ahead and turned it into a high quality book.

The print version is now available to order at a special price for early purchasers. This 146 page book of invaluable training skills comes in a high quality paper format, ringbound and with a sturdy protective Cardboard Cover.

There are further big benefits too:

• The launch price of the printed version is a full 33% less than the publisher's recommended price.

• The print version avoids long download and printing times - so you'll have a head start.

The workbook will be despatched to your door with NO EXTRA to pay for postage and packing.

How we reduce the high cost of advice

To receive the level of advice contained in The World Sports Science Training Workbook you would need to hire a top coach. Unless you compete at an international level, with prize money and sponsorships, it’s highly unlikely you would be able to afford one.

A leading trainer can charge a weekly retainer of around $600 and a cut of winnings ranging from four to six percent. On a more modest budget, the advice of a personal trainer will cost between $38 and $75 an hour. At this level, however, you are unlikely to receive the kind of guidance we are offering.