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Spring Training

I've worked with some of the best athletes in the world. In fact, the list of clients I've trained includes guys who have competed in the Olympics, the NFL, the NBA, the NHL, and Major League Baseball. And now you can add your name to that list--by following this workout.

It's a total-body conditioning program designed to prepare your muscles for sports by training them to react and contract quickly--the key to better performance on the basketball court, the softball field, and even the golf course. That's because it increases your strength, speed, agility, and power, the most important factors in almost every sport. It also eliminates hidden muscle weaknesses and imbalances, which helps prevent injuries. (To find how close you are to beingperformance-ready, run the MF Diagnostic Test "Get Back in the Game!" here. Whether you're a serious weekend warrior or you just want to get back in game shape, this plan will help you perform like a pro--both on and off the court. I've done the research, you reap the rewards.

How to do it: Perform each of the three workouts once a week for four weeks, resting 1-2 days between each.

Repititions and weights: Use the heaviest weight that allows you to complete all the prescribed reps for each exercise.

Speed of movement: Next to each exercise, you'll find a recommended "tempo," designated as three digits or letters. The first digit is the number of seconds you should take to lower the weight, the second is the length of the pause, and the third is the time it should take you to lift the weight. An X instead of a digit means you perform that part of the move as fast as you can while staying in control of the weight. ("XXX" means you should perform the entire movement explosively.)

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