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Warrior Cardio: The Revolutionary Metabolic Training System for Burning Fat, Building Muscle, and Getting Fit Paperback – April 10, 2012

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Editorial Reviews

From the Back Cover

Featuring the "Warrior 20" Diet

Shed Pounds of Fat and Increase Muscle Mass in Just 12 Weeks the Warrior Way!

Warrior Cardio offers a fitness and diet program that will help you "Bring Out the Warrior Within." World-renowned fitness expert Martin Rooney has devised an easy-to-follow workout and diet plan that efficiently burns fat and builds muscle in less time than you ever thought possible. A comprehensive look at cardiovascular training using scientifically proven techniques, paired with a diet plan that really delivers, Warrior Cardio features:

  • A complete 12-week fitness and diet program.
  • Hundreds of metabolic exercises with full-color photos.
  • Dozens of exciting workout routines, including hurricanes, complexes, and body weight and strength circuits.
  • Advanced warmup and prehab techniques to prevent injury.
  • A Warrior diet plan from nutrition expert John Berardi, PhD, based on the "Warrior 20" essential foods that promote increased weight loss and muscle gain.
  • The latest surprising research on the science behind cardiovascular fitness and training techniques.

Whether your ultimate goal is to be a better athlete—or just train and look like one—Martin Rooney's Warrior Cardio has everything you need!

About the Author

Internationally recognized fitness and martial arts expert Martin Rooney is the creator of the Training for Warriors System and the COO of the Parisi Speed School. More than 500,000 athletes have taken part in his programs, and he has prepared hundreds of athletes for the UFC, NFL, NBA, MLB, WNBA, Major Division I colleges, and the Olympics.

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Product Details

  • Paperback: 416 pages
  • Publisher: William Morrow Paperbacks (April 10, 2012)
  • Language: English
  • ISBN-10: 0062074288
  • ISBN-13: 978-0062074287
  • Product Dimensions: 8.5 x 0.9 x 10.9 inches
  • Shipping Weight: 3 pounds (View shipping rates and policies)
  • Average Customer Review: 4.3 out of 5 stars  See all reviews (83 customer reviews)
  • Amazon Best Sellers Rank: #60,986 in Books (See Top 100 in Books)

More About the Author

Martin Rooney is an internationally recognized fitness, business leadership and martial arts expert with a Master of Health Science and Bachelor of Physical Therapy from the Medical University of South Carolina. He also holds a Bachelor of Arts in Exercise Science from Furman University.
Martin was a member of the United States Bobsled team from 1995-1997, 2000 and a four-time All Conference, and four-time MVP performer in Track and Field at Furman. Martin has also presented for numerous companies on leadership and teamwork including Fortune 500 companies such as Marriot International and Hasbro. He has traveled as far as Brazil, Finland, Mexico, Japan, Russia, England, Holland, Thailand, Italy, Germany, Austria and the Middle East to train, compete, and conduct seminars and help prepare world class athletes for competition. Martin has been the martial arts consultant to the NY Giants and the NY Jets and coach of the 2007 IFL World Team Champion New York Pitbulls. Martin is currently a purple belt in Brazilian Jiu Jitsu under UFC fighter Ricardo Almeida and a black belt in Kodokan Judo under Olympian Teimoc Johnston-Ono at the prestigious New York Athletic Club.
Martin has been featured on ESPN, ESPN2, Spike TV, Sports New York, Fox Sports Net, Fox Fight Game, the NFL Network, HDnet,, and in the New York Times, Men's Health, Men's Fitness, Men's Journal, The Sporting News, Runner's World, Stack Magazine, Fight Sport, Fighters Only, Grappling and Sports Illustrated for Kids. Martin has lectured for the American College of Sports Medicine, the College Strength and Conditioning Coaches Association, the National Strength and Conditioning Association, the UK Strength and Conditioning Association, the Finnish Coaches Association, American Fitness Professionals and Associates, Perform Better and has been commissioned by Nike to run speed testing camps at a number of major universities. He has written four books called "Train to Win", "The Team Renzo Gracie Workout", "Training for Warriors", and "Ultimate Warrior Workouts", the latter two published by HarperCollins. Martin is also on the editorial council of Brazil's Gracie Magazine.
In addition to training many world champion martial artists, Martin has also been a speed and conditioning consultant to the New York Giants, Cincinnati Bengals, Arizona State University, University of Alabama, Oregon State University, Rutgers University, Montana State University as well as other athletes from the NFL, MLB, NBA, WNBA and numerous top Division I colleges across the country. He has also trained numerous Olympians including one gold, four silver medalists, and one US Olympic Trials champion.
Over the last 10 years Martin has helped to develop one of the top NFL Combine training programs in the country producing the fastest athlete at the 2001, 2004, 2005 and 2006 NFL Combine and first place finishers at ten different positions, including five all-time records. 130 athletes Martin has trained have been drafted to the NFL including the #2 pick overall Chris Long in 2008.

Customer Reviews

Most Helpful Customer Reviews

161 of 172 people found the following review helpful By Johnnycakes on April 13, 2012
Format: Paperback Verified Purchase
Ok, I will be the first to admit, that the title says it all: "Warrior Cardio." Maybe that should have been a clue that this is going to go way beyond what most people are looking for in a workout book. I am a middle-aged guy, getting back in shape, and - from the title - was hoping to find some new ways to do cardio that were not mind-numbing like a treadmill or elliptical trainer. I got the book the other day, and while I normally wait to review items until I have used them for a time, I wanted to get this up so others don't make the mistake I did. With return fees, it isn't worth me sending the book back - and I will be able to use a couple exercises in here in my daily routine. I kknow that a lot of times, these workout book reviews get jammed with groupies or friends of the author trying to hype the book - but I am neither. I am the average joe, sitting in my office, avoiding that painfully long project report by shopping on Amazon. So, here goes:

I gave the books 4 stars because there are a lot of positives in it:
- I found some good nutritional information, but the overall diet is a bit more than I am looking for.
- The book is beautifully photographed, the exercises pretty well staged out - as well as you can get in a book - and it seems to have a good flow to it.
- all of the models are very buff and good looking, and will inspire you to push the workout a little harder.

My one complaint - I am not complaining because I am average fitness guy would would need two simpler workout programs to build to this one - is that some of the workouts are REALLY unrealistic in normal people's homes or regular gyms. My gym does not have truck tires for me to push all over.
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29 of 33 people found the following review helpful By M. Craig Gilliam on April 10, 2012
Format: Paperback Verified Purchase
I've been following Martin Rooney and Training For Warriors for a while now, but I am always a little nervous when it comes time to see a fitness book. This book did not disappoint.

As an MMA fighter, a personal trainer, and a fitness nut I was very interested in seeing what this book was all about, so, like any reasonable person - I preordered it. Okay, I'll admit that this was the first book I have ever preordered... I was a little nervous. This book is page after page of different exercises, circuits, tips, methodologies, inspirations and pure knowledge. I am amazed at the simplicity of the breakdown of the book. He breaks it down into different sections based on the type of circuit, from there he breaks every circuit up into different body types. Each type of circuit has an instructional section followed by different interval and repetition suggestions.

On top of all the fitness instructions, Rooney includes a nutrition section. Now everyone might not agree but as a personal trainer I love that he did not just include a "Here's what to eat for 4 weeks" guide. Rooney goes through and breaks down nutrition in a very easy to understand way. Not only does it include tips for what to avoid, what to eat, and such for loosing weight, but also for gaining weight and mass (something usually overlooked in general fitness books).

I suppose if I was going to have a complaint it would be that some of the pages seem to be missing of few steps in the instructional photos. I have been doing this for a while, so I can fill in the spaces, but I could see how a beginner could get confused. Let me say though, that with almost 400 pages of FULL COLOR photos, this is hardly a negative.
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16 of 18 people found the following review helpful By Jaime Corrales on August 11, 2012
Format: Kindle Edition Verified Purchase
The book contained a lot of great information. I especially enjoyed the workouts that were presented by the author. I've had great workouts utilizing the information and workout plans that are found in the book. My biggest complaint is that in the schedule, many of the exercises that the author tells you to perform do not make sense because they are not "titled" to match the wording or verbiage used throughout the book. For example, a Monday workout will tell to perform "all mini plyo hops and movement drills" which is easy to understand because those exercises maintain the same title/verbiage in the book. The problem comes when executing, say a Tuesday workout, where the book tells you to perform "all muscle activation exercises" and you're left to try and figure out what exercises these are because they are not referred to as such anywhere in the book! If each workout maintained specific verbiage it would be a 5-Star rating. Unfortunately, I wasn't able to utilize the information completely because I'm left to try and figure out exactly what exercises the author is recommending on specific days.
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14 of 16 people found the following review helpful By Rannoch Donald on April 18, 2012
Format: Paperback
In the foreword to Martin Rooney's new book, WARRIOR CARDIO, Top 10 ranked UFC Lightweight, Jim Miller tells us "In the 3 years I have been following the Training for Warriors system, I have changed from a tough local-level fighter into a professional athlete. I have fought ten times for the UFC, going 9-1 over that span and I am ranked Top 10 in the World. I have not only been able to pack on 10 pounds of muscle and add hundreds of pounds to my lifts, but I have also stayed healthy."

So let's consider that. Top ranked, 10 pounds of muscle (remember, combat sport has demanding weight categories), strong and healthy. Sounds like a triple win.

WARRIOR CARDIO is the distillation of Martin Rooney's formidable experience. He has worked with athletes from the UFC, NBA, NFL, Olympians, armed forces and Division 1 colleges. Moreover, he himself has performed at the highest levels in a number of disciplines. So he's the embodiment of practicing what he preaches. And this, for me, is the clincher. What he says, is what he does and I can tell you, it's infectious.

If you are familiar with Training for Warriors and Ultimate Warrior Workouts you will know Rooney Rule #1 - "We don't do something for nothing". WARRIOR CARDIO is designed, without compromise, to get you fight ready, whether that fight is getting in the best shape possible or preparing to go 5 rounds in the ring. No knowledge or experience of martial arts or combat sport is required. Training for Warriors is aimed at each and every one of us. If you have any doubts just read Martin's blog, you'll feel better for it, I promise.

WARRIOR CARDIO breaks down in to three sections.

Part One

Getting Started, gives an initial view of what we have come to consider "cardio".
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