The IMPACT! Body Plan: Build New Muscle, Flatten Your Belly & Get Your Mind Right! epub download

“The Impact Body Plan” is a 10-week total body conditioning program designed by one of the world’s best and most successful fitness coaches, Todd Durkin. This is a comprehensive plan that is broken down day-by-day and week-by-week to make it easy to follow. It covers everything from mindset to nutrition and strength training. His formula is a 7-step approach to training called, “The Muscle Matrix,” and it includes the following: dynamic warm-up, joint integrity, core conditioning, strength training, plyometrics, movement training and flexibility. Each step of the matrix is discussed in full detail with pictures of each exercise and a full description on how to execute them properly. You will use several different pieces of exercise equipment including foam rollers, medicine balls, resistance bands, TRX, dumbbells, and barbells.

I personally love the fact that so many pieces of equipment are utilized because I believe this approach continuously challenges the body making training more fun and interesting. It will also reduce injuries and increase athleticism.

If you think this book is just about training or movement and how to exercise properly, you’re wrong. One of the many reasons why I appreciate this book so much is because Todd does a masterful job discussing some very important, but often neglected parts of nutrition in a short and simple way. These include, sleep, pain, nutrition, recovery, supplements, mindset, joint integrity and fascia.

Let’s take fascia, for instance. It is common knowledge in my field, but is challenging to explain to others. Todd makes it simple. “Fascia is the web-like sheath that envelops every muscle, tendon, ligament, nerve, vein and artery of the body…your strength, flexibility, and fitness performance depend on its health.” I don’t know about you, but if fascia is this important to my body, I’ll never overlook foam rolling again, the number one treatment for fascial health.

Another valuable lesson I learned was about HRD, or hip rotational deficit, which causes a lot of pain throughout the body. The hips must be mobile and flexible in all three planes of motion, sagittal, frontal and transverse, or you may be compromising them. Over-compromising leads to injury. As movement specialist Moshe Feldenkrais likes to say, “you go as your hips go.” Again, another valuable lesson on how valuing the small things leads to big results. As a coach, I am only as valuable as the results I provide.

A couple of other things that I find priceless about this book are that I got to hear from professional athletes firsthand and was made privy to some of their workouts via this book and video. It’s always been a dream of mine to coach Janes and Joes as well as Pros. And since I have no experience with the latter to date, I was thrilled to learn what these guys have to say when it comes to training. Here’s what a few of them said:

Kevin Burnett, linebacker for the San Diego Chargers, says he likes his workouts “to change constantly to avoid boredom.”

Tony Gwynn, San Diego Padres, says “if you’re not training with intensity every time, you’re not getting as much out of the workout as you can. Go
hard and get after it.”

Finally, Charles Tillman of the Carolina Panthers reminds us to “push one degree harder every time.”

As for the workouts, each athlete trains with Durkin at Fitness Quest 10 in San Diego and he uses all of the exercises in this book. What am I able to glean from all of this you might ask? One, pros like to push. Two, there is no secret set of exercises for elite athletes. If squatting, deadlifting, foam rolling, etc. are good for one, they are good for all.

The most impressive chapter of this book to me was chapter one. Todd tells his story in chapter 1 about his college football career, and I was deeply impacted. It connected me to him. I’ve learned that all great coaches connect well with others. As much as I appreciate your knowledge, I am one of those people who wants to know how much you care before how much you know. People come first in my world, and Todd puts people first.

I even have a story of my own, as I had the pleasure of being coached by him at the 2015 Perform Better summit in Long Beach, CA. Not only was it the best hour of training I have had this year, it was the best coaching job I have done all year. You see we were paired up with a partner and Todd emphasized that he really wanted us to “coach up” our partner. In other words: appreciate, encourage, and motivate our partner. I did as I was told, and afterwards I realized that I needed to become a better coach. Todd was able to get the most out of me in more ways than one. And this is why I personally feel like Todd Durkin is a phenomenal coach. He cares about people and fitness. In that order. Right on, Todd. (This is the main reason I joined his Mastermind Group).

“Todd’s energy and enthusiasm are infectious, and you’ll feel that as you read this book.” This is a comment from Drew Brees, quarterback for the New Orleans Saints, and I concur. If you’re looking for more guidance in your fitness journey, go out and purchase “The Impact Body Plan.” The book is an easy and enjoyable read with enough personality to keep you from getting bored. Todd will provide scientific and experience-based information to get you in the best shape of your life physiologically, mentally, and physically in only 10 weeks.

I am currently in week 4 of the 10 week program so take my feedback with this in mind. I am 59 years old and in good health with a lifetime habit of exercise. I bike, run, ski, hike and have flown a hang glider for 40 years. I have learned over time that regular exercise helps keep you fit, healthy and active.

I work out on a regular basis at a college gym 4 to 5 times a week where I went to grad school. My workouts were getting stale and I wanted to add something new to get out of the rut. I notice a couple of students using the book and asked about it. They told me they followed the program and got great results so I ordered the book that day.

Here are a few of my thoughts:
Equipment
My gym is equip with TRX trainers, Bosu balls, and super bands in addition to weight machines and free weights so I was able to do week 1 through 3 without buying any additional equipment. I used dumbbells in place of kettle bells initially but bought a pair a couple weeks ago. Since I work out in the AM and it is a college gym, there are usually only a few people there so I can get the workout done without a lot of pausing.
I went on the road last week and used the hotel gym. I realized I needed a suspension trainer so I got the WOSS Enterprises trainer from Amazon for less than 1/3 the price of a TRX. I have nothing against the TRX and will continue to use the one at the gym but with the book, I don't need the exercise DVD that comes with the TRX. The WOSS trainer arrived yesterday and looks well made and should work for my needs when traveling.

Time - I will take more than 45 minutes to complete the workouts, especially in weeks 3 and 4. Plan on over an hour to 1.5 hrs, 4 days a week.

Effort - This is not a casual workout. You work hard but you get results. I can already feel my fitness levels improving. Running is easier and I had my best bike times ever after starting the program. If you have not been in a gym for a while, take it easy. Start with the dynamic warmup on page 45 alone. I was surprised that I was very sore the first two weeks because most of my previous exercising was done in a plane and not dynamic. As Todd says, you find the gaps quickly which is good if you want to get to another level.

Caution - This is not a substitute for a trainer so if you have not been in a gym for a while, spend the money and get some professional help. If you have some experience with a trainer, you understand that form is important. My 6 years of Bikram Yoga definitely helped with balance and movement. The photos and descriptions are adequate to describe the moves but I think it would have been difficult to have good form without previous coaching. The last thing you want to do when trying to get in shape is to get hurt.

If you are looking to get in shape and are in reasonable health, this is a great resource.

I am a CrossFit coach, personal trainer, and active duty military for 15 years and this book has become a staple for almost everything that I do. I have honestly NEVER seen an instance that this program hasn't helped improve an individual's personal fitness level, appearance, and health. It is a complete approach to fitness this is fo anyone, of just about any fitness level. The workouts may seam odd to a traditional barbell/ power lifting enthusiast, which may seam off putting to a lot of us, but if you give it a shot and stick with it you will reap the benefits. Please note that this plan will require the use of a lot of different pieces of equipment such as a TRX, bands, free weights, and several other things.