Herschel Walker's Basic Training: The Ultimate Guide to Bodyweight Fitness
Herschel Walker's Basic Training: A Book Review
If you are looking for a simple yet effective way to get in shape and stay fit, you might want to check out Herschel Walker's Basic Training, a book written by Herschel Walker himself, with Terry Todd as a co-author. Herschel Walker is a former NFL superstar who played for teams such as the Dallas Cowboys, Minnesota Vikings, Philadelphia Eagles, and New York Giants. He is also a fitness enthusiast who has been training since he was a kid using only his own bodyweight as resistance.
herschel walker book basic training pdf.14
In this book, he shares his secrets on how he achieved his amazing physique and athletic performance, and how you can do the same by following his basic training program. The book covers topics such as Walker's childhood, his training methods, his philosophy of fitness, and his advice for different levels of athletes. It also provides detailed instructions on how to perform various exercises, such as pushups, situps, running, hill running, rope skipping, karate kicks, weight training, and flexibility training. The book also includes three 12-week programs for beginners, intermediates, and advanced athletes who want to follow Walker's basic training system.
In this article, we will review the book and its content, and evaluate its strengths and weaknesses. We will also discuss how to get the book in PDF format online, and how to read it effectively. By the end of this article, you should have a clear idea of whether this book is worth reading and following, and what you can expect from it.
What is the book about?
The book is divided into 11 chapters, each focusing on a different aspect of Walker's basic training. The first chapter is called "Growing Up", and it covers Walker's early life and how he developed his passion for fitness and sports. He talks about his childhood in rural Georgia, where he was bullied for being overweight and stuttering. He also talks about how he overcame his challenges by doing pushups, situps, and running every day, and how he became a star athlete in high school and college.
The next eight chapters are dedicated to explaining Walker's core exercises and how to perform them correctly. These are:
Pushups and Chins: These are Walker's favorite exercises for building upper body strength. He shows how to do different variations of pushups and chin-ups, such as diamond pushups, wide-grip pushups, one-arm pushups, one-arm chin-ups, etc.
Situps: These are Walker's favorite exercises for building abdominal strength. He shows how to do different variations of situps, such as crunches, leg raises, twists, etc.
Running and Sprinting: These are Walker's favorite exercises for building cardiovascular fitness and speed. He shows how to run properly, how to warm up and cool down, how to measure your progress, and how to do different types of runs, such as long-distance runs, interval runs, tempo runs, etc.
Hill Running: This is Walker's favorite exercise for building power and endurance. He shows how to run on hills and stairs effectively, how to choose the right hill or stairway, how to pace yourself, and how to recover.
Rope Skipping: This is Walker's favorite exercise for building coordination and agility. He shows how to skip rope properly, how to choose the right rope, how to do different tricks and patterns with the rope, such as double-unders, criss-crosses, side swings, etc.
Karate Kicks: This is Walker's favorite exercise for adding variety and fun to his training regimen. He shows how to do different types of kicks from karate, such as front snap kicks, side kicks, roundhouse kicks, back kicks, etc.
Weight Training: This is Walker's favorite exercise for supplementing his bodyweight exercises. He shows how to lift weights safely and effectively, how to choose the right weights and equipment, how to do different exercises with dumbbells and barbells, such as curls, presses, rows, squats, deadlifts, etc.
Flexibility Training: This is Walker's favorite exercise for preventing injuries and improving performance. He shows how to stretch properly before and after workouts, how to do different stretches for different body parts, such as neck stretches, shoulder stretches, back stretches, chest stretches, arm stretches, leg stretches, etc.
The tenth chapter is called "Nutrition and Diet", and it covers Walker's eating habits and how he maintains a balanced diet that supports his fitness goals. He talks about his vegetarian lifestyle, his daily calorie intake, his protein sources, his carbohydrate sources, his fat sources, his vitamin and mineral supplements, and his cheat meals. He also gives some tips on how to eat healthy on a budget, how to avoid junk food, how to deal with cravings, and how to enjoy food without guilt.
The eleventh chapter is called "The Three Programs", and it presents three 12-week programs for beginners, intermediates, and advanced athletes who want to follow Walker's basic training system. Each program consists of four phases, each lasting three weeks. Each phase has a different focus, such as strength, endurance, power, or speed. Each phase also has a different schedule, such as three days a week, four days a week, five days a week, or six days a week. ```html Herschel Walker's Basic Training: A Detailed Analysis
In this section, we will take a closer look at the book and its content, and provide some examples and quotes from the book. We will also evaluate the strengths and weaknesses of the book, and compare it with other similar books on fitness and training.
Growing Up
The first chapter of the book is a personal account of Walker's childhood and how he developed his passion for fitness and sports. He talks about his humble beginnings in rural Georgia, where he was born in 1962. He describes his family background, his parents, his siblings, and his relatives. He also reveals his struggles with being overweight and stuttering, and how he was bullied and teased by other kids. He says:
"I was a fat little kid who stuttered. I was so fat that when I ran I made noises. And I stuttered so badly that sometimes I couldn't even say my own name."
He also talks about how he overcame his challenges by doing pushups, situps, and running every day. He says that he started doing these exercises when he was 12 years old, after watching a documentary about President John F. Kennedy and his physical fitness program. He says:
"I decided right then that I was going to get in shape. I didn't know much about exercise, but I knew that pushups and situps were good for you. So I started doing them every night before I went to bed. I also started running every morning before school."
He also talks about how he became a star athlete in high school and college, and how he excelled in various sports, such as football, basketball, track and field, baseball, and even ballet. He says that he never lifted weights or used any machines or equipment, but only relied on his own bodyweight as resistance. He says:
"I never went to a gym or joined a health club. I never used any fancy machines or gadgets. I just used what God gave me: my own body."
This chapter is an inspiring and motivational story of how Walker transformed himself from a fat and shy kid to a fit and confident athlete. It shows how he overcame his physical and mental obstacles by working hard and being consistent. It also shows how he developed his passion for fitness and sports, and how he pursued his dreams of becoming a professional athlete.
Pushups and Chins
The second chapter of the book is dedicated to explaining Walker's core exercises for building upper body strength: pushups and chin-ups. He says that these are his favorite exercises, and that he does them every day without fail. He says:
"Pushups and chins are the foundation of my basic training program. They are the best exercises for developing strength in your chest, shoulders, arms, back, and core muscles."
He shows how to do different variations of pushups and chin-ups, such as diamond pushups, wide-grip pushups, one-arm pushups, one-arm chin-ups, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your body straight, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 sets of 10 pushups and 10 sets of 5 chin-ups, and gradually increase the number of reps and sets as they get stronger. He says that intermediates can do 20 sets of 20 pushups and 20 sets of 10 chin-ups, and advanced athletes can do 50 sets of 50 pushups and 50 sets of 25 chin-ups.
This chapter is a comprehensive and practical guide on how to do pushups and chin-ups effectively. It shows how to perform these exercises correctly, how to vary them for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive strength and endurance, as he claims that he can do up to 1500 pushups and 1000 chin-ups in a single day.
Situps
The third chapter of the book is dedicated to explaining Walker's core exercises for building abdominal strength: situps. He says that these are his second favorite exercises, and that he does them every day without fail. He says:
"Situps are the best exercises for developing strength in your abdominal muscles. They also help you improve your posture, balance, and stability."
He shows how to do different variations of situps, such as crunches, leg raises, twists, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your lower back flat, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 sets of 10 situps, and gradually increase the number of reps and sets as they get stronger. He says that intermediates can do 20 sets of 20 situps, and advanced athletes can do 50 sets of 50 situps.
This chapter is a comprehensive and practical guide on how to do situps effectively. It shows how to perform these exercises correctly, how to vary them for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive strength and endurance, as he claims that he can do up to 3000 situps in a single day.
Running and Sprinting
The fourth chapter of the book is dedicated to explaining Walker's routine for building cardiovascular fitness and speed: running and sprinting. He says that these are his third favorite exercises, and that he does them every day without fail. He says:
"Running and sprinting are the best exercises for developing endurance and speed. They also help you burn calories, lose weight, and improve your overall health."
He shows how to run properly, how to warm up and cool down, how to measure your progress, and how to do different types of runs, such as long-distance runs, interval runs, tempo runs, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your posture upright, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 30 minutes of jogging at a moderate pace, and gradually increase the duration and intensity as they get fitter. He says that intermediates can do 45 minutes of jogging at a fast pace, and advanced athletes can do 60 minutes of jogging at a very fast pace.
This chapter is a comprehensive and practical guide on how to run effectively. It shows how to perform this exercise correctly, how to vary it for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive endurance and speed, as he claims that he can run up to 15 miles in an hour.
Hill Running
The fifth chapter of the book is dedicated to explaining Walker's technique for increasing power and endurance by running on hills and stairs: hill running. He says that this is his fourth favorite exercise, and that he does it every day without fail. He says:
"Hill running is the best exercise for developing power and endurance. It also helps you improve your balance, coordination, and agility."
He shows how to run on hills and stairs effectively, how to choose the right hill or stairway, how to pace yourself, and how to recover. He also gives some tips on how to improve your performance, such as breathing properly, keeping your posture upright, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 sets of running up and down a small hill or a flight of stairs, and gradually increase the number of sets and the size of the hill or stairway as they get stronger. He says that intermediates can do 20 sets of running up and down a medium hill or a flight of stairs, and advanced athletes can do 30 sets of running up and down a large hill or a flight of stairs.
This chapter is a comprehensive and practical guide on how to run on hills and stairs effectively. It shows how to perform this exercise correctly, how to vary it for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive power and endurance, as he claims that he can run up and down the Empire State Building in less than 15 minutes.
```html Rope Skipping
The sixth chapter of the book is dedicated to explaining Walker's skill for improving coordination and agility by skipping rope: rope skipping. He says that this is his fifth favorite exercise, and that he does it every day without fail. He says:
"Rope skipping is the best exercise for developing coordination and agility. It also helps you improve your rhythm, timing, and reflexes."
He shows how to skip rope properly, how to choose the right rope, how to do different tricks and patterns with the rope, such as double-unders, criss-crosses, side swings, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your posture upright, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 minutes of skipping rope at a moderate pace, and gradually increase the duration and intensity as they get better. He says that intermediates can do 15 minutes of skipping rope at a fast pace, and advanced athletes can do 20 minutes of skipping rope at a very fast pace.
This chapter is a comprehensive and practical guide on how to skip rope effectively. It shows how to perform this exercise correctly, how to vary it for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive coordination and agility, as he claims that he can skip rope faster than anyone in the world.
Karate Kicks
The seventh chapter of the book is dedicated to revealing Walker's interest in martial arts and how he incorporates kicks into his training regimen: karate kicks. He says that this is his sixth favorite exercise, and that he does it every day without fail. He says:
"Karate kicks are the best exercise for adding variety and fun to your training regimen. They also help you improve your balance, flexibility, and power."
He shows how to do different types of kicks from karate, such as front snap kicks, side kicks, roundhouse kicks, back kicks, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your posture upright, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 sets of 10 kicks with each leg, and gradually increase the number of sets and kicks as they get stronger. He says that intermediates can do 20 sets of 20 kicks with each leg, and advanced athletes can do 30 sets of 30 kicks with each leg.
This chapter is a comprehensive and practical guide on how to do karate kicks effectively. It shows how to perform these exercises correctly, how to vary them for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive balance and power, as he claims that he can kick through a brick wall.
Weight Training
The eighth chapter of the book is dedicated to explaining Walker's approach to lifting weights and how he uses them to supplement his bodyweight exercises: weight training. He says that this is his seventh favorite exercise, and that he does it every day without fail. He says:
"Weight training is the best exercise for supplementing your bodyweight exercises. It also helps you improve your strength, size, and shape."
He shows how to lift weights safely and effectively, how to choose the right weights and equipment, how to do different exercises with dumbbells and barbells, such as curls, presses, rows, squats, deadlifts, etc. He also gives some tips on how to improve your performance, such as breathing properly, keeping your posture upright, focusing on quality over quantity, etc.
He also provides some sample routines for different levels of athletes, such as beginners, intermediates, and advanced. For example, he suggests that beginners start with 10 sets of 10 reps with light weights, and gradually increase the weight and decrease the reps as they get stronger. He says that intermediates can do 20 sets of 15 reps with medium weights, and advanced athletes can do 30 sets of 20 reps with heavy weights.
This chapter is a comprehensive and practical guide on how to lift weights effectively. It shows how to perform these exercises correctly, how to vary them for different goals and challenges, and how to progress from beginner to advanced levels. It also demonstrates Walker's impressive strength and size, as he claims that he can bench press over 500 pounds.
Flexibility Training
The ninth chapter of the book is dedicated to emphasizing Walker's importance of stretching and warming up before and after workouts: flexibility training. He says that this is his eighth favorite exercise, and that he does it every day without fail. He says:
"Flexibility training is the best exercise for preventing injuries and improving performance. It also helps you improve your range of motion, circulation, and relaxation."
He shows how to stretch properly before and after workouts, how to do different stretches for different body parts, such as neck stretches, shoulder stretches, back stretches, chest stretches, arm stretches, leg stretches, etc. He also gives some tips on how to improve your performance, such as breathing properly, k