JC's total body transformation: the very best workouts for strength, fitness, and function

273 Pages·2019·28.988 MB·English

by  Santana, Juan Carlos

Praise for Juan Carlos “JC” Santana
“JC’s Total Body Transformation is a must-have book for anyone looking to enhance
performance and transform their body! All the programs you could ever want, in one
location, built by an industry leader in fitness!”
Cliff Edberg
Senior National Program Manager (Personal Training) for Life Time
“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”
“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
“JC Santana has been at the apex of functional training in the fitness industry for over
25 years! The training methods in JC’s Total Body Transformation provide you, the fit-
ness professional, with a dynamic, essential text, including exercises and pertinent
information to train active individuals. Teaching at the university level for many years,
I would recommend this book to all of my students and university athletes, plus as a
text for any strength training systems course.”
B. Sue Graves, EdD, FACSM, ACSM CEP
Department of Exercise Science and Health Promotion, Florida Atlantic University
“JC brought me back from the brink of disaster with his training. I had a back injury
resulting in eight screws in my lumbar spine! Using many of the protocols in this
book, I’m now one of the top 15 fighters in the UFC middleweight division! Get this
book in order to train like a champion.”
Cezar “the Mutant” Ferreira
MMA Fighter–UFC Middleweight Contender,
Three-Time Brazilian Jiu-Jitsu World Champion,
Winner of Globo’s The Ultimate Fighter: Brazil
“The training methods in this book have helped me compete at the highest level in the
UFC. JC has a way of making the complex very simple to understand and that allows
me to get the most out of my training. Get this book and experience what I experience
every week—the IHP way!”
Gilbert “Durinho” Burns
MMA Fighter–UFC Lightweight Contender,
Three-Time Brazilian Jiu-Jitsu World Champion
“I have trained under JC’s care for four years, and that experience has launched me
into the top rakings of the middleweight division. The training found inside JC’s Total
Body Transformation has allowed me to go from a good amateur to a top prospect in
pro boxing! This book is the real deal! No fluff here.”
Luis “Cuba” Arias
Top-Ranked Professional Boxer, USBA Middleweight Champion
“To climb the seven summits, you have to be in tip-top shape, psychically, emotion-
ally, and physically. The spiriemotional coaching and training protocols JC shares in
JC’s Total Body Transformation played a pivotal role in each of my summits! Follow the
path this book sets and summit your next climb!”
Ruben Payan, Jr.
Seven Summiter
“I’m a busy mother of two and for the last eight years I have trusted JC’s training
methods to keep me looking better at 41 than I did in high school! I have used many
of the protocols in JC’s Total Body Transformation to get me ready for my photo shoots
and stay lean and firm. I can only tell you one thing—they work!”
Gina Bussani
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The Very Best Workouts for Strength,
Fitn ess, and Function
Juan Carlos “JC” Santana
Library of Congress Cataloging-in-Publication Data
Names: Santana, Juan Carlos, 1959- author.
Title: JC’s total body transformation : the very best workouts for strength,
fitness, and function / Juan Carlos “JC” Santana.
Other titles: Total body transformation
Description: Champaign, IL : Human Kinetics, 2019.
Identifiers: LCCN 2018039301 (print) | LCCN 2018054827 (ebook) | ISBN
9781492572763 (epub) | ISBN 9781492563181 (PDF) | ISBN 9781492563174
(print)
Subjects: LCSH: Physical fitness. | Exercise.
Classification: LCC GV481 (ebook) | LCC GV481 .S264 2019 (print) | DDC
613.7--dc23
LC record available at https://lccn.loc.gov/2018039301
ISBN: 978-1-4925-6317-4 (print)
Copyright © 2019 by Juan Carlos “JC” Santana
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any
form or by any electronic, mechanical, or other means, now known or hereafter invented, including
xerography, photocopying, and recording, and in any information storage and retrieval system, is
forbidden without the written permission of the publisher.
This publication is written and published to provide accurate and authoritative information relevant
to the subject matter presented. It is published and sold with the understanding that the author and
publisher are not engaged in rendering legal, medical, or other professional services by reason of their
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Managing Editor: Miranda K. Baur; Copyeditor: Michelle Horn; Proofreader: Ivonne B. Ward;
Senior Graphic Designer: Joe Buck; Cover Designer: Keri Evans; Cover Design Associate: Susan
Rothermel Allen; Photograph (cover): Top, Juan Carlos “JC” Santana; left, Pollyana FMS/ Moment/
Getty Images; middle, Ozimician/ iStock/ Getty Images; right, g-stockstudio/ iStock/ Getty Images;
Photographs (interior): © Juan Carlos “JC” Santana; Photo Production Manager: Jason Allen;
Senior Art Manager: Kelly Hendren; Illustrations: © Human Kinetics; Printer: Sheridan Books
We thank the Institute of Human Performance in Boca Raton, Florida, for assistance in providing
the location for the photo shoot for this book.
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E7272
I dedicate this book to my parents, Arnaldo and Celerina Santana, for being
the guiding light of our entire family.
Contents
Acknowledgments vi
Introduction viii
PART I Programming Functional Training
CHAPTER 1 Train for Results 3
CHAPTER 2 Program Framework 9
CHAPTER 3 Assess and Progress 15
PART II Body Transformation
CHAPTER 4 Legs and Hips 23
CHAPTER 5 Abs and Core 49
CHAPTER 6 Arms 67
CHAPTER 7 Shoulders 85
CHAPTER 8 Chest 111
CHAPTER 9 Back 129
iv
PART III Athletic Movement
CHAPTER 10 Jumping 151
CHAPTER 11 Speed 163
CHAPTER 12 Agility 175
PART IV Athletic Endurance
CHAPTER 13 Lower-Body Metabolics 191
CHAPTER 14 Upper-Body Metabolics 197
CHAPTER 15 Total-Body Metabolics 209
PART V Putting It Together
CHAPTER 16 Nutrition and Recovery 221
CHAPTER 17 Programming for Success 239
Contributors 253
About the Author 254
v
Acknowledgments
Over time I have observed the importance of practice and experience, as opposed to
formal education. Although I certainly value formal education, I now fully understand
that education without experience is just information. Therefore, I acknowledge and
treasure all that my former teachers, coaches, colleagues, and friends have shared with
me. I am especially grateful to the Institute of Human Performance (IHP) for being a
cauldron of creative energy for almost 18 years.
Considering the many social and cultural changes I witnessed in my life, I feel
blessed to have been born during an era when old values and principles still drove
social culture. My parents, Celerina and Arnaldo Santana, just celebrated their 65th
wedding anniversary. That’s just one small indication of the character these two angels
have modeled for me and our family. To them I dedicate all of my works, for they are
the reason I developed my work ethic, perseverance, and never-ending dedication to
my family and career. They instilled in me my greatest virtues. Without a doubt, my
parents are the finest people I know, which reminds me how lucky I am every day. I
will never write a book in which I don’t acknowledge them with this much passion.
My sisters Belkis and Moni (Godchild) have been with me through every up and
down. They have been sources of comfort, strength, laughter, and accountability. They
nurtured me and never let me get away with not being accountable. Accountability
has always been at the forefront of our family, and these two have always held my
feet to the fire with love. I thank them for their love and support, and credit them for
helping me become and stay strong.
My parents taught me that family was number one, and my firstborn, Rio, helped me
truly understand what that meant. Rio came into my life when I needed him the most
and made a man of me, not with pain, but with laughter and amazement. I will always
love him for the gift he is. Now I have the pleasure of working with him every day,
watching him turn into a man while running the family business. This is another gift
IHP gave me—a safe haven and a bright future for my son. My three other children—
Caila, Dante, and Mia—are equal gifts. All are brilliant and special in their own way.
Caila is my beautiful hippie, a loving, artistic, independent gift in my life. She is now
working at IHP, and I hope she falls in love with it like Rio has. Dante is my engineer,
blessed with a brilliant mind and a sense of humor. He keeps all of us in stitches with
his memorized movie quotes. I’m amazed by how much information his brain holds and
how bright he is. He is true gift to the family. Mia is the queen of elegance and likely
a future attorney. She can argue her case well (reminds me of someone else I know).
Mia gets along with everyone, is very loving and funny, and is gifted in all sorts of
conversation. These four angels are my driving force, and I thank them for being that.
Happily, I take great pride in that they see me as somewhat of a dinosaur. They claim
everything with me turns into a lesson or lecture of some kind. I remind them that my
job is to educate them on the essentials of human character, which means calling out
the craziness I often see in today’s society. I hope one day they will truly know and
feel my undying love for them. Everything I do is to secure their future and teach them
what is possible with hard work. Finally I cannot mention my children without giving
due credit to the great women who helped raise them. Annie Aponte (Rio’s mom) and
Debbie Santana (Caila, Dante, and Mia’s mom) have been instrumental in caring for our
vi
Acknowledgments vii
children, and I owe them a lifetime of gratitude for the love and support only mothers
can bring to the upbringing of children. Thank you both.
For many years, my huge family in Miami served as a support community. The
strength of this community was especially clear during major holidays. For three
decades, our reunions were epic. Now, many of the old wise ones have passed on and
the little ones started their own families. Our get-togethers are less frequent. Thank you
to all of my aunts, uncles, nieces, nephews, and cousins for being part of my upbringing
and the foundation of my family values. You, too, are part of this work and its success.
I have had the great pleasure and honor of sharing the stage with some of the bright-
est minds in the fitness industry. I have followed in the steps of giants. My coaches
and teachers also played a huge role in shaping me into the man I am. From my wres-
tling coach (Andy Siegel) to my professional role models (e.g., Steve Cannavale, Dr.
Anthony Abbott, Jose Antonio, Dr. Doug Kalman, Stu McGill, and Gary Gray), from
my college professors (e.g., Dr. Graves, Dr. Whitehurst) to NSCA beacons such as Lee
Brown, I thank you all for your knowledge, wisdom, and support. There has never
been a call they did not answer, and for that I will forever be grateful. I thank Perform
Better and Chris Poirier for giving me my start. Thank you, Chris, I will never forget
my beginnings with you and PB.
A man is nothing without great friends and partners. Thank you, G, for coming
into my life at the right time, and for the patience, laughter, fun, conversations, and
support especially during my heavy schedule. From my Callahan Plaza friends to
my new additions, I thank all of you for being part of my life. You always took care of
me, made me laugh, allowed me to laugh and love without fear. You all were the light
and beacons I needed to stay on the right path during life’s biggest challenges and
helped me get to the other side without a scratch. The list is long and distinguished,
but here is the short list: Mark B., Pierro and Gina B., Rocky D., Guy F., Scott G., Jeff H.,
Mark M., Roly O., Carlos P., Barry P., Lizzi R., Billy R., Scott S., Kado T., Dave W., and
members of the band Heaven!
My deepest gratitude goes to my IHP family, who served as models and assisted in
the creation of this book. Guys, we got this done. You rock! Thank you to Rio, Adam,
Andy, Katie, Jordan, Gandhi, Braden, Michelle, Rodrigo, Jess, Luis, and our photog-
rapher Emily Rollin. I want to thank IHP international for carrying our message far
beyond the borders of the United States: Ruben Payan, Fernando Jaeger, Juan Pablo
Perez, Juan Andres Garcia, Eduardo and Kimberly Poveda, Justo and Marisa Aon,
Connie Beaulieu, Luis Noya, and Joel Proskowitz. They have been instrumental in
launching the IHP global family. Together we have made IHP a worldwide brand.
Thank you.