Ross Enamait. Never Gymless. An Excuse-Free System For Total Fitness.pdf

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DISCLAIMER
The material contained in this book is for informational purposes only. The
author and anyone else affiliated with the creation or distribution of this book
may NOT be held liable for damages of any kind whatsoever allegedly caused or
resulting from any such claimed reliance. Before beginning this workout routine,
it is recommended that you consult with your physician for authorization and
clearance. It is always recommended to consult with a physician before
beginning any new exercise or nutritional program. If you have any problems
with your health, you should seek clearance from a qualified medical
professional. The information contained herein is not intended to, and never
should, substitute for the necessity of seeking the advice of a qualified medical
professional. If at anytime you feel pain or discomfort, stop immediately. This is
an advanced training routine, recommended for those with prior training
experience.
C O P Y R I G H T © 2006 ROSS ENAMAIT
All efforts have been made to ensure that this manual is free from error or
problems. Although we have worked hard, we do not take responsibility for loss
or action to any individual as a result of the material presented here.
ALL RIGHTS RESERVED
Reproduction or translation of any part of this work by any means, electronic or
mechanical, including photocopying, beyond that permitted by Copyright Law,
without permission of the author, is unlawful.
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T A B L E OF C O N T E N T S
Introduction
The Duel
Training Principles
Pulling Strength & Power
Pushing Strength & Power
Lower Body Strength & Power
Isometrics
A Powerful Core
Conditioning Is King
Nutrition
Program Design Quick Reference
Program Design
Frequently Asked Questions
Works Cited
Exercise List
3
5
15
32
58
90
110
127
157
173
194
195
224
230
232
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INTRODUCTION
"The potential of the average person is like a huge ocean
unsailed, a new continent unexplored, a world of possibilities
waiting to be released and channeled toward some great good."
- Brian Tracy
Once upon a time I wrote a book dedicated to bodyweight exercise. The book
was titled
The Underground Guide To Warrior Fitness.
Looking back, perhaps I
went off the deep end with the title. I suppose that any
Underground Guide
may
not be suitable for the mainstream world.
Regardless of the original title, it may seem odd that I have written another book
primarily dedicated to bodyweight exercise.
Why did I create this program?
There are a few reasons. First, I continue to upgrade and modify my own beliefs
regarding fitness attainment. I am constantly trying new things in a never-
ending quest to improve my abilities and the abilities of those individuals I train.
Rather than revising
The Underground Guide
for a fourth time, I wanted to start
from scratch. I felt the need to create a true one-stop resource for training
methods that require little or no equipment.
Perhaps the most important reason however began as a selfish pursuit. Before
starting this book, I learned that my wife was pregnant with our first child.
When we learned of her pregnancy, we were both ecstatic. There is nothing like
starting a family with the person you love.
Unfortunately, my excitement was matched by a feeling of uncertainty and
I am not afraid of raising my child. The fear was related to my profession.
a fitness junkie. Fitness has always been an integral part of my life. I
working hard in the gym. I love pushing through plateaus and achieving
goals.
fear.
I am
love
new
As a trainer, being in top shape comes with the territory. It is not only expected,
it is a requirement. I need to be in top condition to push the athletes. One of the
most valuable teaching cues is real life demonstration. I will not
tell
someone
how to perform a drill. I prefer to
show
the individual how to perform a drill. I
like to challenge my athletes. Every workout becomes a challenge, a test, and a
competition.
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Living with this mentality requires that I uphold my body and mind. I am a firm
believer in walking the walk. Far too many trainers do nothing but talk the talk.
Talk is cheap.
As a trainer and coach, I often spend the greater part of my day exercising.
Science is defined as the
state of knowing.
My scientific laboratory has always
been the gym. The only way to know what
really
works is by trying new things. I
am not a marketing guru or a business mastermind. I am a trainer and an
athlete. I do not spend my time creating elaborate advertisements. I spend my
energy in the gym.
Actions speak louder than words. I consider myself a human guinea pig. I am
constantly putting myself through my own research projects. With hard work
and careful planning, the body is much more capable than the average person
will ever imagine. I am constantly amazed at my own body's ability to adapt
and improve. I can do things now that I never dreamed of 10 years ago. I have
attained much of my knowledge from blood, sweat, and tears. I've pushed my
body to the extreme in a quest to find what works. If I say something works, it is
not because I read about the technique. It means that I used the technique and
was happy with the results.
After learning of my wife's pregnancy, I feared that I would not be able to
continue with this drive and commitment. Suddenly, my child would become
my priority. I cannot head to my
laboratory
for hours on end. There will be times
when my wife is busy at work and I must watch after our child.
The driving force for this book was my need to create a program that would
maximize results, while simultaneously maximizing convenience. I had to be
able to train at home, without the need for bulky equipment. I needed to
maintain intensity with a logical plan that would still apply my overall training
philosophy. I could not change my philosophy because of the newborn. Rather,
I needed a convenient method to achieve and maintain elite fitness.
I began training for this book before my wife gave birth. I used her pregnancy as
a test run for the real thing. I wanted to have all of my ducks in a row before the
baby arrived.
This book integrates the most effective use of bodyweight exercise and
complementary equipment for complete fitness attainment. The workouts will
be brief, but don't mistake brevity for a lack of intensity. My training philosophy
is fueled by intensity. This belief will never change.
Sit back, fasten your seatbelts, and enjoy the ride...
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