Roy M. Wallack 出版书籍合集：
跑步书籍：
Barefoot Running Step by Step_Roy M. Wallack、Barefoot Ken Bob Saxton_2011
自行车书籍：
The Traveling Cyclist_Roy M. Wallack_1991
Bike for Life: How to Ride to 100_Roy M. Wallack_2005
Bike for Life: How to Ride to 100--and Beyond_Roy M. Wallack_2015
其他运动书籍：
Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home_Roy M. Wallack_2013
Fire Your Gym! Simplified High-Intensity Workouts You Can Do At Home: A 9-Week Program--Fewer Injuries, Better Results
Challenging High-Intensity Workouts That Make You Incredibly Strong and Fast
Had it with the relentless pace, fatigue and sore muscles of Body Beast and P90X? Tired of driving to the gym every day or paying a trainer? Or do you want a break from your tedious workout routine?
Dive into Fire Your Gym and you will find a challenging, exciting, time-saving, fun and smart program that delivers striking gains in muscle size and strength, running speed and endurance, fat loss and all-round peak fitness-developed by two top authorities in the fitness world. Best of all, it leaves you with a simple, highly motivating workout system that'll keep you super-fit for life-right from your own home.
Andy Petranek, founder of one of the world's most successful CrossFit gyms, and Los Angeles Times fitness columnist Roy M. Wallack have created a unique, science-based program that blends high-intensity strength training, intervals and low-intensity recovery cardio. Brutally effective without beating you up, it is simply the best way to get the best results.
Fire Your Gym! Review
Every runner needs this book! Fire Your Gym! is a must-read for any athlete looking to boost his endurance and take his fitness to the next level. (Dean Karnazes, renowned endurance athlete and New York Times bestselling author of Ultramarathon Man)
This book makes the transition between CrossFit, other workouts, or not working out at all, into the best workout routine anywhere. (John Hackleman, legendary coach of MMA superstar Chuck "The Iceman" Liddell)
[Andy and Roy's] Fire Your Gym! program makes the best of CrossFit accessible to anyone who wants great fitness, great health and a great life. (Annie Sakamoto, co-owner of CrossFit Santa Cruz Central who finished 9th in the World in the 2011 CrossFit Games)
From Fire Your Gym! Author
From the Author
Hard/easy means that you hammer it hard with high-intensity strength workouts and sprints, then give your body a day of RECOVERY, which actually is when it adapts -- i.e. gets stronger and faster-- from the hard workout. The most effective active recovery is low-heart-rate running or other cardio, which also has the advantage of training your body to get faster and burn fat for endurance events. A key is that the easy running day must be easy enough to keep you out of a harmful training zone called "The Black Hole," which sabotages recovery. Consider the recovery day to be psychological recovery as well, a welcome reward and break from the hard days. Sequenced so that there's never two hard days in a row, which hinders adaptation and risks injury, Fire Your Gym always keeps you fresh mentally and physically. When you're done with the program, you are left with the hard-easy training methodology, which you can use to stay super-fit for the rest of your life.
That's the program in a nutshell -- three things that have never been combined before: High-intensity strength + sprint + long, slow endurance (LSD), all sequenced to reinforce one another.
To keep you motivated, we structured the program into 9-week "challenge," complete with a Week 5 "Mid-Term" and the "Final Exam" on Week 9. We can almost guarantee that you'll set new P.R.s in every strength category as well as in 5K and 10k runs, because we've actually put the program to the test, publicly. In July, we assembled a group of 14 people who were willing to give the program a try and created a blog for them to post how they were doing. Check out their amazing successes for yourself: fireyourgymbook.com
-- Andy and Roy
About Fire Your Gym! Author
Los Angeles based Andy Petranek, the nationally-known founder of CrossFit LA, is a former U.S. Marine, extreme athlete and professional adventure racer. Roy M. Wallack, an author of several books on cutting-edge fitness, has competed in many of the world's toughest endurance cycling, running and multi-sport races. He lives in Irvine, California.
Several years ago, I was a member of CrossFit and only lasted 11 sessions (two months). I really felt that the exercises were geared toward the elite and felt no community as everyone says there is. In this book, Andy also points out that CrossFit really seems to cater to this group as well, hence the book. I really liked this book as he creates CrossFit-like workouts that are challenging without burning you out. They consist of both intense days and recovery days. I will mix this book with other DVD's that I own and so far I have really enjoyed incorporating his plan into my workout, even though I must still scale down some of the exercises (I am in my late fifties). If you are looking to incorporate CrossFit into your workout in a manageable way and without paying the high monthly membership fees, I strongly recommend this book. Easy to follow workout plan in text and pictures and each exercise is explained in detail. I am really glad this book came along!
There's an odd chasm in the fitness world between strength and cardio advocates--beefy slabs of meat versus scrawny weenies. This book bridges it nicely and shows how wrong each end of the spectrum is, while at the same time spelling out a compelling nine-week program that can easily morph into a lifelong fitness regimen. The regimen entails high-intensity workouts and mellow recovery days that incorporate the best of two movements: CrossFit and barefoot running. It's easy to tweak the program to suit your own needs (like maybe you're not a runner). Most of all, it's fun. Fun to test yourself, fun to see where you end up after nine weeks. It's not easy in any way, including technique. Fire Your Gym! would make a great multimedia book, because video would be a huge help to those of us not born in a gym. But the illustrations and instructions are pretty good. Overall, a very practical, though intense, approach to fitness for athletes of any age or fitness level.
