If you’re ready to transform your body and perfect your athletic skills, then this is the book for you. Based on solid exercise science principles and tested with thousands of clients, JC’s Total Body Transformation gives you over 110 workouts that can be plugged into any training plan right now to transform your body, improve your athletic performance, build strength and endurance, and produce the results you want. This text also addresses recovery technique and nutritional interventions that will support your transformation journey.
Author JC Santana has spent over 30 years working with professional and collegiate athletes, weekend warriors, and serious strength and fitness clients, and he’s developed hundreds of workouts that are proven to work. You won’t get a lot of fluff here: You’ll get an introduction on how to use these workouts, an explanation of why JC’s training philosophy works, instructions on how to coach the workouts, and his simple philosophy on assessment and progressions—and then the rest is all workouts. Check out what’s packed inside these pages:
• More than 110 ready-to-use workouts for body transformation, strength, and endurance
• Nutrition tips to help torch fat and build muscle
• Suggestions for faster recovery
• Bonus workouts from industry giants in athletic performance, bodybuilding, and physique competition
• Tips on using multiple pieces of equipment—including barbells, dumbbells, and medicine balls—to target different muscles and add variety
• Equipment suggestions and reviews
The best part is that you can use these workouts with any current training plans, so you have plenty of options to customize your training. These workouts take into account the unique needs of men and women, and there is even guidance on how to sequence workouts sequentially or successively to create daily, monthly, and yearly programs.
Make every exercise count and avoid boredom with the same old routine. JC’s Total Body Transformation is your instant guide to transforming your body, optimizing performance, and maximizing function.
Part I. Programming Functional Training
Chapter 1. Train for Results
Chapter 2. Program Framework
Chapter 3. Assess and Progress
Part II. Body Transformation
Chapter 4. Legs and Hips
Chapter 5. Abs and Core
Chapter 6. Arms
Chapter 7. Shoulders
Chapter 8. Chest
Chapter 9. Back
Part III. Athletic Movement
Chapter 10. Jumping
Chapter 11. Speed
Chapter 12. Agility
Part IV. Athletic Endurance
Chapter 13. Lower-Body Metabolics
Chapter 14. Upper-Body Metabolics
Chapter 15. Total-Body Metabolics
Part V. Putting It Together
Chapter 16. Nutrition and Recovery
Chapter 17. Training Plans
"Juan Carlos Santana is one of the true thought leaders in strength and conditioning. JC’s Total Body Transformation is a must for anyone seeking to improve their fitness."
Jose Antonio, PhD—Sports Scientist at Nova Southeastern University and CEO of International Society of Sports Nutrition (ISSN)
"If you are looking for a one-stop shop for functional training and fitness, look no further than JC’s Total Body Transformation!"
Douglas Kalman, PhD, RD, FACN, FISSN—Adjunct Professor at Nova Southeastern University
“The practicality and usefulness of JC’s Total Body Transformation for directing others in their pursuit of optimum conditioning are second to none.”
Darryn S. Willoughby, PhD, CSCS, CISSN, EPC, CNS, FACSM, FISSN, FACN, FASEP—Professor of Exercise/Nutritional Biochemistry and Molecular Physiology at Baylor University
“Whether you are an expert or a beginner, young or old, serious or casual about fitness, JC’s Total Body Transformation is the one book you should have on your shelf. Read it, absorb it, do it, and BE TRANSFORMED."
David Woynarowski, MD—Expert in Longevity and Regenerative Medicine and Coauthor of Immortality Edge and “Stem Cells Targeting Inflammation as Potential Anti-Aging Strategies and Therapies”
"JC Santana is a legend in the field of strength and conditioning. He's the real deal and has helped tens of thousands of people over the past three decades transform their physiques and strengthen their bodies.”
Bret Contreras, PhD, CSCS,*D—Author of Bodyweight Strength Training Anatomy
“Juan Carlos is not only an icon in the world of fitness but also a master at implementing the best programming for optimum results. He’s outdone himself with JC’s Total Body Transformation, which offers the best from the best in our industry!”
John DeFendis—International Fitness and Sports Hall of Fame Member, Personal Training Hall of Fame Member, and Mr. USA–IFBB Professional Athlete
"If you're seeking a complete body transformation or a dramatic improvement in athletic performance, you must follow JC's training methodologies. He is a master at program design, creating safe and effective workouts that deliver serious results."
Carla Sanchez, CSCS—Owner of Performance Ready Fitness Studio, Two-Time Ironman, and IFBB Pro
Juan Carlos “JC” Santana, MEd, CSCS,*D, has authored 17 books and manuals and produced over 70 DVDs. He has published more than 300 articles, many in peer-reviewed journals such as the NSCA’s Strength and Conditioning Journal. His texts have been used internationally in over 20 universities.
Santana is the founder and director of the Institute of Human Performance (IHP) in Boca Raton, Florida. For the last 17 years, IHP has been consistently recognized as one of the top training facilities in the world and the best core-training facility in the United States. His IHP certification system has certified over 10,000 trainers worldwide in over 15 countries, including more than 200 Olympic coaches in China and South America. His IHP mentorship program has welcomed over 400 fitness professionals from over 20 different countries.
Santana has been part of the strength and conditioning programs for several Florida Atlantic University sports teams for over two decades. He was responsible for the strength and conditioning programs for men’s basketball, men’s and women’s cross country and track and field, women’s volleyball, and men’s and women’s swimming.
Santana is a Certified Strength and Conditioning Specialist with distinction (CSCS,*D) and a fellow (FNSCA) of the National Strength and Conditioning Association (NSCA). He is also certified as a health fitness instructor by the American College of Sports Medicine. In addition, he is a certified senior coach and club coach course instructor with the U.S. weightlifting team and a USA Track and Field level I coach.
Santana has served two terms on the NSCA board of directors. For eight years, he was the sport-specific conditioning editor for the NSCA Journal. His professional responsibilities have included serving as NSCA’s vice president, chairman of the NSCA Coaches Conference, a member of the NSCA Conference Committee, and NSCA state director for Florida. As a college adjunct professor, he has taught strength and conditioning at Florida Atlantic University (FAU). An FAU graduate with bachelor’s and master’s degrees in exercise science, Santana is involved in several ongoing research studies with numerous universities and is working on his PhD in exercise physiology.
Founded in 2001, IHP provides an unparalleled training environment for elite athletes, including Olympic athletes in a variety of sports; world-class tennis champions; NFL, NHL, and MLB players; world champion Brazilian jujitsu and mixed martial arts fighters; numerous NCAA Division I teams; and hundreds of nationally ranked teen hopefuls from a cross-section of sports. IHP also handles delicate spinal rehab cases as well as serving the local community gym.