The high performance handbook pdf download

Rear turn signal Rear brake disc 6. Side stand Rear brake caliper 7. Oil filler plug Clutch lever 9. Front brake lever 2. Headlight dimmer switch Engine stop switch 3.

Turn signal switch Tachometer if fitted 4. Horn button Starter button 5. Ignition switch Steering lock 6. Engine serial number ccik The engine serial number is stamped on the crankcase, immediately above the drive chain 1.

VIN number stamping sprocket cover. Record the vehicle identification number in the space below. Page 22 Serial Numbers This page intentionally left blank Speedometer 7. Turn signal indicator light 2. Odometer 8. Tachometer location if fitted 3.

Reset button 9. Engine management malfunction 4. Page Speedometer General Information Speedometer Warning The speedometer indicates the road speed of the motorcycle. Page Clock Adjustment General Information Clock Adjustment 6 seconds and the display will cease to flash automatically.

Warning Do not attempt to adjust the clock with the motorcycle in motion as this may lead to loss of motorcycle control and an accident. To set the clock, turn the ignition to the ON position. Page Warning Lights Contact an authorized switch is set to 'high beam', the high beam Triumph dealer as soon as possible to have warning light will illuminate. Page Ignition Key Triumph accessory alarm. Make a note of the key number and store the spare key, key blade and key number tag in a safe place away from the motorcycle.

All electrical circuits off. Engine on. All electrical equipment can be used. Engine off. Tail, side and license plate lights on, all other electrical circuits cut off.

Warning 1. Ignition switch For reasons of security and safety, always 2. Page Steering Lock Key at safe place away from the motorcycle. Instead, the being turned to the ON position, head and tail lights automatically the engine stop switch must be in the RUN come on when the ignition is in position for the motorcycle to operate.

Page Left Handlebar Switches 1. Headlight dimmer switch 2. Turn signal switch 3. Horn button 4. To select high beam, push the switch forward. The adjusters allow the distance from the handlebar to the lever to be changed to one of four positions, to suit the span of the operator's hands. To adjust a lever, push the lever forward and Federal regulations require that pumps delivering unleaded gasoline are marked Page Oxygenated Gasoline These Caution gasolines are a blend of conventional gasoline and another compound such as Because of the generally higher volatility of alcohol.

This Triumph motorcycle will give its oxygenated fuels, starting, engine best performance when using unleaded response and fuel consumption may be gasoline. Page Refuelling General Information Refuelling Fuel Tank Cap Warning To help reduce hazards associated with fuel handling, always observe the following fuel safety instructions: Gasoline fuel is highly flammable and can be explosive under certain conditions.

When refuelling, turn the ignition switch to the OFF position. If gasoline fuel is spilled, thoroughly wipe Caution off the spilled fuel immediately and dispose of the cleaning cloth safely.

Side cover 1. Side cover 2. Fastener 2. Seat removal tool The right hand side cover can be removed to The right hand side cover can be removed to gain access to the fuse box.

Page Seat Care General Information Remove the fasteners from the rear of the Stand seat, collecting the stepped sleeves, and lift the seat clear of the frame. Side Stand Seat Care To prevent damage to the seat or seat cover, care must be taken not to drop or lean the seat against any surface which may damage the seat or seat cover.

Page Safe Operation If any irregularities are found during these checks, refer to the Maintenance and Adjustment section or see your authorized Triumph dealer for the action required to return the motorcycle to a safe operating condition. Warning Failure to perform these checks every day Engine stop switch 2.

Choke in the RUN position. Page Braking T area. Incorrect brake technique could result in 1. Front brake lever - all models loss of control and an accident. Triumph strongly recommend that all riders take a course of instruction which includes advice on safe brake operation. Page 50 How to Ride the Motorcycle Warning Warning For your safety, always exercise extreme When descending a long, steep gradient, caution when braking, accelerating or use engine braking by down-shifting and turning as any improper action can cause use the brakes intermittently.

Continuous loss control accident. Page Parking How to Ride the Motorcycle Parking Do not leave the switch in the P position for long periods as this will discharge the battery.

Ensure that the stand is fully retracted before riding off. Warning Do not park on a soft or on a steeply inclined surface. Page Considerations For High-Speed Operation A problem which may not be noticed at normal Warning operating speeds greatly Only operate this Triumph motorcycle at exaggerated at high speeds. General High-speed operation should only then be Ensure that the correct grade and type of oil is used when topping-off.

Tires Electrical Equipment High-speed operation is hard on tires, and good tires are crucial for riding safely. Page 54 How to Ride the Motorcycle This page intentionally left blank The following information has been that impairs the control of the motorcycle. Page 57 Accessories and Loading Warning Warning Do not carry a passenger unless he or she If the passenger seat is used to carry small is tall enough to reach the footrests objects, they must not exceed 11 lbs 5 kg provided.

Page 58 Accessories and Loading This page intentionally left blank Page 61 Maintenance and Adjustment Cleaning Page Maintenance And Adjustment Only an authorized scheduled maintenance chart. Triumph dealer will have this knowledge information that follows describes and equipment.

Each time you visit your authorized Triumph Triumph Motorcycles cannot accept any dealer for scheduled servicing, always present responsibility for damage or injury resulting Filler Stop the engine, then wait for at least three 2. Sight glass minutes for the oil to settle. Filter Change Warning If the engine has recently been running, the exhaust system will be hot. Before working on or near the exhaust system, allow sufficient time for the exhaust system to cool as touching any part of a hot exhaust system could cause burn injuries.

Page 68 Start the engine and allow it to idle 1. Oil filter for a minimum of 30 seconds. Page Throttle Grip Triumph dealer. Changes can adjustments made be due to wear in the mechanism, which follows: could lead to a sticking throttle. Page Adjustment To avoid incorrect adjustment, incorrect routing, or continued use of a sticking or damaged throttle, always have the throttle checked and adjusted by your authorized Triumph dealer. Page Clutch Triumph dealer and have cable-operated clutch.

Page Inspection 3. Page Chain Lubrication For Thruxton and Scrambler the vertical movement of the drive chain must be 1. Page 76 Maintenance and Adjustment Adjustment both sides of the motorcycle. Adjust as necessary if incorrect. Page Brakes Maintenance and Adjustment Brakes Caution If the sprockets are found to be worn, always replace the sprockets and drive chain together. Replacing worn sprockets without also replacing the chain will lead to premature wear of the new sprockets.

T 1. It's a recipe for disaster. Which brings me to my point: why do people still buy cookie cutter programs? I've thought about it long and hard, and it seems like there are two reasons: High quality customized programs are usually very expensive. There are only a handful of coaches out there who can deliver such high quality customized programs.

I hate to say it, but the industry is full of unqualified people who lack the educational background and the practical hands-on experience to know what works and what doesn't. After spending the past few years trying to figure out a solution to these issues, I've finally come up with a way to deliver high quality customization at an affordable price.

It's called The High Performance Handbook. First , unlike your typical cookie-cutter program, it doesn't force you to do an exercise you can't. Second , it designs a program suitable to your needs - based on how you move, what your schedule allows, and what your goals are.

Third , it's an entire system. Not just some manual that says "do this. Most important , it does all of this at a very affordable price. Don't just take my word for it, see what clients and fitness professionals have to say about my approach to coaching:. There is a short list of people in the strength and conditioning industry who I consider to be the gold standard.

Eric Cressey is at the top of that list. There is a short list of people in the strength and conditioning industry who I consider to be the gold standard or the best of the best. Eric Cressey is at the top of that list, in my opinion. Eric has mastered the process of turning cutting-edge evidence and knowledge into some of the most efficient and effective in-the-trenches training protocols out there.

If you are a pro athlete, a weekend warrior, or a practitioner in the performance training field interested in results, then you better be training with and learning from Eric Cressey! The approach of the programming is awesome because it addresses many of the mobility issues and postural imbalances that are ingrained in the majority of the general population.

When I read about his new strength program, I was excited because I know how knowledgeable Eric is, and my own training had been in a bit of a rut. Prior to beginning this program, I had added only five pounds on my bench in the previous four months, and had been neglecting all things legs and core because of back pain.

I also play a lot of overhead recreational sports, and was constantly having shoulder pain in my throwing arm. After Eric's four-month program, I am lifting and moving pain free and with better mobility than I have in a very long time. My shoulder and back pain are gone even on my heaviest lifting days.

In addition to working on these imbalances, the program also has a heavy focus on strength. In the 16 weeks this program lasted, I increased my bench press 25 lbs from lbs to lbs. My deadlift went up from lbs on an elevated handle trap bar to lbs on a conventional deadlift. I have not made gains this significant in such a short amount of time since I first started strength training. The High Performance Handbook system is extremely well rounded and thorough.

It is a lot of hard work, but the results are worth every rep. If you put in the time and effort, you will not be disappointed in the gains you will experience. Mike T. Kansas City, MO. Eric Cressey is one of the top high performance coaches in the world. With his mixture of academic work, practical experience, and high level athletic achievement, he's outpacing almost everyone else in the field. As a result, he's one of the very few coaches I'll turn to now, and in the future, when I'm looking for unique insight into getting the most out of my athletes.

I began The High Performance Handbook program hoping to make strength gains, but I didn't expect to get those strength gains and practically eliminate my daily aches. Making a living as a carpenter for the last 30 years has taken a toll on my body. A typical day has me lifting, bending, reaching and climbing ladders while reaching, bending and lifting.

I had become accustomed to pain on a daily basis. My knees would ache with every rung of a ladder, my left shoulder would cry a little every time I reached overhead, and many days my lower back would be in knots. My legs and knees feel strong as I go up and down ladders, I no longer cringe when I have to lift anything overhead, and my lower back has never felt better.

Eric has put together a program that is balanced and thorough - and I am looking forward to doing it again. Get the program and follow it to a 'T'; you'll be glad you did. Dave Chevrette Marlborough, MA. I never felt beat down after a workout — a lot of them were taxing and tough but by the time I left, I felt really great.

I had a very positive experience with The High Performance Handbook. I never left the gym with any kind of lumbar or trap achiness I normally did before this and I am contributing that the to fantastic videos and the cues given in the videos. If you are looking for a place to go after Show and Go or are just looking for a place to start, look no farther.

Get strong with this program. Already strong? Get stronger. Every single one of my lifts improved; as an example, my barbell hip thrusts went from 95lbs to lbs side note, ladies: if you want a strong, high butt, do hip thrusts! And, by the end of the program I was able to eek out a couple of unassisted single chin-ups. The fat loss workouts were great too. As an added bonus, my golf and tennis games both improved, and I even played kickball toward the end of this program.

And, let me be clear, I come from a long line of non-athletes. Any and all athleticism I have, I have worked very, very hard for. The sprinting in this program made me lightning fast at running bases and when we all woke up the next day, I was not sore, whereas everyone else was, including the 15 year old. I patted myself on the back all day for that one. I am feeling super confident after completing The High Performance Handbook program and am planning on keeping most of the lifts and warm-ups in my routine going forward.

Melissa Petrich St. Paul, MN. Eric Cressey knows more about biomechanics and human anatomy than most of my physician colleagues. His knowledge is only surpassed by his coaching skills. Spencer Nadolsky Medical Editor, Examine. I've trained thousands of different people over the past 10 years, from elderly grandmothers to professional baseball players in the major leagues.

Regardless of who I'm coaching, I tell them to do at least one thing: keep track of the important stuff. There's a reason why I'm so adamant about this - it's because I do the same. Since the first day I started training clients, I've kept detailed notes on what works and what doesn't. I've got everything from what cues make an exercise easy and obvious to perform to what makes it harder.

The High Performance Handbook is all those years of knowledge broken down into a step-by-step system for an easy-to-follow and effective training system : Self-Assess - Using easy-to-follow videos, we have you do a few self-assessments. These assessments will give you the information you need to pick a roadmap to start your journey with these programs there's more than one route. Set Goals - Fat loss? Strength gain? Muscle gain? Athletic performance? I tell you how to modify elements to match up with your goals.

Review the Exercises - We don't give you text descriptions or just a few pictures on each exercise. There's an entire video database that shows you how to do every single exercise, all with full coaching instructions.

Start - You'll go in and have an awesome first training session. No need to worry about what exercises to do, how to do them, or if you even can do them - we've already solved that. Hit Your Goals - Follow the four month program and you'll meet your goals. Repeat depending on the way your goals evolve as you get stronger and leaner. The High Performance Handbook makes it easy for you to safely reach a high level of performance.

It's a workout tailored specifically for you. It's a choose-your-own-adventure approach to better performance, better results, and a better you! Though it's called a "handbook," this isn't some book that is going to sit on your bookshelf and collect dust. Rather, it's a thorough and expansive resource that will suit your goals over the next few years, letting you use it over and over again. The base on which everything is built. This guide walks you through everything you need to know to interpret and put the program into action.

This document links to two detailed videos — Introduction and Self-Assessment — that set the stage for helping you achieve your goals. This is a highly focused collection of over videos and three hours of footage and unlike most videos, we get to the point asap.

You can watch and listen to me coach an athlete through every exercise in the program. Trust me; you'll be utilizing these videos for a long time; it's like your own private coaching seminar with me.

I go through cues and other intricacies of form to ensure you do all the exercises perfectly. With instructions so detailed, it'll be as if I'm standing right there coaching you through every single movement. These training templates are based on the same ones we use at Cressey Sports Performance. You can simply print them out and take them to the gym as your follow-along guide for each training session. The program you use should fit your schedule, not vice versa! I've created four custom metabolic conditioning programs that you can choose from based on your specific goals and the time and resources you have available.

Yet again, making the program work for your schedule. No access to a power rack or prowler? Missing certain equipment that we use in the program?

No problem. I've included a complete section with videos on exercise modifications to show you exactly how to modify the program to fit what you do have and still achieve your goals. No need to change gyms or break the bank. Do you have special circumstances? This guide walks you through how to modify the program to suit your specific needs.

I discuss how to modify the program for over lifters, those who really want to build muscle mass, those who want to Olympic lift, overhead throwing athletes, and in-season athletes. This product is already versatile, but this addition takes it to another level! Relative strength expert Miguel Aragoncillo outlines some valuable tension-building strategies to optimize performance. Accomplished powerlifter Jordan Syatt introduces several quick and easy ways you can bulk up your equipment arsenal extremely affordably with items you never thought would be useful in a gym.

College strength and conditioning coach Dave Rak takes you step-by-step through a lot of the common technique problems he sees with single-leg exercises — and how to fix them. Cressey Sports Performance coach Andrew Zomberg walks you through some of the most common regressions simplifying a movement we use with our clients.

This includes both text, and a number of detailed video coaching tutorials. With all these resources, it's safe to say that I've given you every tool you will need to get stronger, perform better, and build a leaner, more athletic body; all while teaching your body to move more efficiently without any nasty aches and pains. Now, here's where it gets more awesome. As the testimonials show, The High Performance Handbook training system is remarkably effective by itself.

However, if you want to really kick things up a notch and really maximize your performance, you need to line up your training efforts with some stellar nutrition and lifestyle choices. And that's why I've enlisted the help of my good friend, Brian St. Brian is a brilliant, forward-thinking nutrition expert.

And not just some self-proclaimed expert - he's consulted with countless pro athletes and regular fitness folks alike, and he's one of the bright minds contributing heavily to Dr. John Berardi's world-renowned Precision Nutrition system. Just like how I've been taking notes on what works for my training clients, Brian has been taking notes on what works for his clients!

Here's a quick list of what Brian covers in the manual:. I know training and performance, and Brian knows nutrition. I am so confident that you will be thrilled with your purchase that I am offering a no-questions-asked 60 day money back guarantee. If you're not happy with your purchase, just let me know within 60 days and you'll get every penny back, no questions asked. In the world of fitness and sports training, Eric Cressey is a thought leader and an industry innovator.

He is one of Men's Health's most-trusted advisors because his expertise is driven by the combination of science and real-world insights. As a result, Eric's approach is always evolving and improving, and you can be sure it's been tested with both professional athletes and everyday people.

That's why Men's Health turns to Eric for cutting-edge training advice that's not only proven to work, but proven to give you the edge. The thing that separates this product from everything else on the market is Eric's incredible attention to detail. At first, I was somewhat skeptical starting this program, as I was unsure what sort of gains I could make in a week online program.

Being a physical therapist for eight years and a busy year-old married man with two young children, I understand the importance of individualized programs to meet client's needs. Although this is based solely online, it is not just another cookie cutter program. As a result, this program didn't just clean up my movement patterns; it also attributed to significant gains in my deadlift, front squat, back squat, and bench press.

Ryan Brown Windham, ME. I fully recommend this program to anyone looking to increase strength, become a better athlete, or just keep up with their kids!

As a full time working mother, I needed a program that not only fed my desire to become stronger, but also fit into my busy lifestyle. This program was easy to follow and versatile, allowing me to change the number of workouts I completed week to week.