BOOK REVIEW: How To Make a Zombie by Frank Swain

How to Make a Zombie: The Real Life (and Death) Science of Reanimation and Mind ControlHow to Make a Zombie: The Real Life (and Death) Science of Reanimation and Mind Control by Frank Swain
My rating: 5 of 5 stars

Amazon.in page

 

The title of this book might lead you to believe that it’s either frivolous or that it’s an examination of a successful sci-fi subgenre. In fact, the book presents some serious (if disturbing, and often unsuccessful) science on two concepts that are disparate except by way of analogy of the Zombie – the brain-obsessed walking undead popularized in film and fiction. Those two ideas are: 1.) how definitive of a state is death, can people be brought back from it, and – if so – under what conditions and at what costs? 2.) is it possible to completely usurp an individual’s will, and – if so – by what means?

The book consists of seven chapters that are topically organized. The first chapter introduces the idea of Zombies, discussing early reporting on them from interested parties visiting the cane fields of the Caribbean. But it also delves into the idea of how drugs and freezing might create temporary death (or the appearance of death) from which individuals can be [partially or fully] successfully roused.

Chapter two explores the history of research about how to bring a deceased person back from the dead. Squeamish readers should be forewarned there is discussion of such things as partial dogs (i.e. the head end) being temporarily revived. The book touches on various ideas related to resuscitation. There is a discussion of one researcher’s study of katsu, techniques used in judo and jujutsu to revive an individual who has lost consciousness [or worse.] Near Death Experiences [NDE] and Out-of-Body [OoB] are also covered. These strange phenomena reported by revived individuals are too common to ignore, but — while they are often presented as evidence of an afterlife and /or the divine, there’s little reason to believe that they aren’t perfectly natural phenomena. [e.g. Neuroscientists are able to induce an OoB with a carefully placed electrode.]

Chapter three shifts gears from the question of death and resuscitation to the one of mind control. While the bulk of the chapter is devoted to pharmaceutical approaches to mind control, it also examines mind control by other means – e.g. authority as an agent of mind control as seen in the famous Milgram experiments, as well as hypnosis. Most of the drug related sections deal with psychedelics (and their naturally occurring precursors.) Swain describes the CIA’s varied shenanigans with LSD in MK-Ultra, Operation Midnight Climax, and the Frank Olsen death. [Long story short, you can’t control someone’s mind with psychedelics, but you can still achieve some despicable ends.]

Chapter four continues the exploration of mind control, but focuses on more invasive approaches — from lobotomies to electro-stimulation. Of course, even as these procedures got more sophisticated, they could still only reliably make vegetables.

If you think the history of lobotomies from chapter four was as scary as it can get, I’ve got news for you. Chapters five and [particularly] six are the ones that I found both the most fascinating and by far the most terrifying. These chapters, together, uncover how mind control is achieved in the natural world by parasitic creatures. Clearly, if there is any risk of successfully taking over a human will, it will not be with doses of Acid or icepicks stuck in the brain, it will be from figuring out how some of nature’s parasitic masters of mind control do it and copying from their playbooks.

Chapter five discusses wasps and fungi that successful take over their [fortunately non-human] hosts. I wasn’t familiar with how many mind-controlling wasps there are, but I had heard of the fungus, Ophiocordyceps unilateralis. Said fungus infects an ant, steers it up into a tree, forces it to secure itself by locking in its mandibles onto a branch, and then the fruiting body blooms out of the ant’s frickin’ scull. It’s chapter six, however, where things really get creepy. There’s an extended discussion of rabies, but the wildest part was a discussion of Toxoplasma gondi. T. gondi likes to infect cats, but if it can’t find a cat, it’ll infect a rodent and selectively (not only turn off the rat’s fear of cats but also) make the rat attracted to cats. What’s fascinating is that all of the rat’s other usual fears remain intact (bright lights, sharp noises, etc.)

The last chapter is on the various intriguing things that happen after a person dies — from cannibalism to organ harvesting. I think the most interesting discussion to me, however, was one about keeping a brain-dead accident victim alive long enough that her baby could live to term within her. (There was also an intriguing – if unnerving – case of a mother who wanted her deceased son’s sperm harvested.)

The book’s only graphics are black and white photos at the head of each chapter, but it is footnoted and has a chapter-by-chapter bibliography.

I found this book riveting. I learned a lot from it. The cases are presented in amusing and enthralling ways. If you are interested in the questions of what it means to be dead and how safe your free will is, this is an engrossing look at those subjects. I highly recommend it.

View all my reviews

POEM: Ode to My Immune System [Day 8 NaPoMo: Ode]

I

Accused of failing to think about you,
I cannot deny that it’s true.
My lymph bristles with white blood cells
that make invading me treacherous hell.
And leucocytes are just a start,
marrow and spleen each play a part.
I can’t thank you all in this strophe,
but if I could I’d give you each a trophy.

 
II

I can’t say I recall each time I’ve been sick,
but my T-cells must surely have a nice trick
cause they’ve got them etched from first to last,
dating back fifty years in my past.
And if my thymus weren’t a taskmaster
I fear my life would end in disaster
for my body would self-cannibalize.
[And if that idea gives me teary eyes,
tears have antimicrobial enzymes.]
If I had to think about all the times
my NK-cells shivved a potential tumor,
I couldn’t maintain such good humor.

 
III

My ode is almost done, and many were left out.
The truth is there’s a lot that I don’t know about.
So, it’s not that I don’t love my antibodies.
Nor that I think their work is shoddy.
I just didn’t do well enough in Chemistry
to describe their heroism with rhymed brevity.
Skin, lung cilia, gut mucus, and macrophage
each deserve more words up on this page…

than have smarts to write.

BOOK REVIEW: The Immune System: A Very Short Introduction by Paul Klenerman

The Immune System: A Very Short IntroductionThe Immune System: A Very Short Introduction by Paul Klenerman
My rating: 5 of 5 stars

Amazon page

 

This is a volume in the “A Very Short Introduction” [AVSI] series put out by Oxford University Press on a wide variety of scholarly subjects. As the series title suggests, the central objective of AVSI books is to pack as much of the fundamentals of a topic into as slim a package as possible. I read quite a few of these to get the gist of a subject without a lot of extraneous information. In short, they are brief and provide a high caliber understanding of the topic, but they aren’t written to be entertaining and they assume a basic scientific literacy. They usually weigh in at between 100 and 200 pages. (In this case, 144 pp.)

I found the seven chapters were optimally arranged. Chapter 1 describes and delineates the immune system, which isn’t as easy as it might seem. Putting the immune system inside neat borders is hard. If you simply describe it as the body’s defensive system, you quickly run into problems at the edges of competing classification. Sure, B cells and T cells are clearly part of the immune system, but what about skin and mucus membranes? Where does the lymphatic system end and the immune system (which uses it extensively) begin?

Chapters two and three explore the two major divisions of the immune system: the innate and the adaptive. These days, with COVID-19 at the center of global attention, the distinction is probably clear to most. The innate system isn’t geared to take on specific invaders. It has the advantage of being able to fight almost any invader, but the disadvantage of not being able to keep up with invaders that grow rapidly, are good at disguise, or both. An adaptive system response is what we all lack for COVID-19 because it only recently jumped to our species (well not “all of us,” those who had it and are recovered have adaptive immunity and that’s why they don’t have to worry about getting it again [those who have properly working immune system, at least.]) The adaptive response recognizes specific invaders and can raise an army against them tremendously quickly. Vaccines train the adaptive system to build such a response (typically by injecting a weakened strain into the body, but more detail is provided in the final chapter.)

Chapter four is entitled “making memories,” and it is an extension of chapter three. It further investigates adaptive immunity by focusing on the question of how the body develops a memory of those invaders it’s crushed in the past (or that it learned to crush by way of vaccination.)

The next two chapters delve into the two opposing ways the immune system can fail. Chapter five is about immunological failure, or how and why the body sometimes isn’t up to defeating invading adversaries. Most famously this is seen in HIV / AIDS patients, but there are other ways that the system fails in its job as the body’s bouncer. Chapter six looks at what happens when the immune system is too aggressive. [It’s important to realize that not only does the immune system check out foreign bodies, it also checks the tags on the body’s own cells, killing those that don’t display a proper “tag.”] The two major categories of over-performance are: autoimmune disorders (when the body wrongly attacks its own cells) and allergies (when the body goes all “This is Sparta!” on relatively benign foreign objects.)

The last chapter looks briefly at what work is being done in medicine these days involving the immune system, including approaches to vaccines, immunotherapy, biological therapies, and work on inflammation and the how the immune system is linked to aging.

If there was one topic I wish was better (more extensively) handled it would be discussion of what is known about how and why lifestyle choices influence immune system operation. There was a mention of how smoking has been linked to a specific immune system deficiency, and a general comment on how diet and exercise appear to be linked to increased effectiveness of autophagy (the body’s process of self-consumption and recycling of cells,) but that’s pretty much it. As there is a lot to cover in a small space, it’s hard to be too critical about this, but it seems like a crucial topic (if not as scientifically sexy as vaccine research, which is discussed relatively extensively.)

I found this book did as advertised, give me the immune system basics in a quick read. It has simple illustrations to support the text, and has a table of abbreviations — which can be beneficial given the hugely abbreviately nature of the immune system physiology. There is also a “further reading” section, but it’s heavily focused on textbooks – versus presenting popular science books that cover the material in a more light and entertaining manner.

I’d highly recommend this book if you have a basic scientific literacy and want just the facts on immunity without a lot of meandering narrative.

View all my reviews

BOOK REVIEW: The Modern Art and Science of Mobility by Aurlien Broussel-Derval & Stephane Ganneau

The Modern Art and Science of MobilityThe Modern Art and Science of Mobility by Aurelien Broussal-Derval
My rating: 5 of 5 stars

Amazon page

 

This book is designed to help athletes (and those who train athletes) increase mobility. The authors draw heavily upon yoga and martial arts drills (especially judo and jujutsu groundwork drills) in addition to the usual suspects of modern fitness – i.e. calisthenics, kettlebell, etc. It’s a visual book. The text is highly distributed toward the first half of the book. The heart of the book is pictures and descriptive captions of the exercises and practices described. This isn’t a complaint. I think there is sufficient discussion of the topics addressed and that said discussion was clear.

The book is organized into four parts, and — within each part — by anatomical region. The four parts are: Pain, Breathing, Movement, and Mobility. The section on pain offers many self-massage techniques, often using foam rollers or balls to counteract myofascial pain. I was particularly impressed to see an entire section devoted to breathing, and that it not only explored exercises to free up the diaphragm and intercostals (rib muscles) but also discussed issues such as the role of stress on breath. As mentioned the parts on movement and mobility are heavily oriented toward conveying exercise sequences graphically, and the chapters were oriented by parts of the body.

With a book that is so graphically-oriented, it’s important to mention that the photography, anatomical drawings, and diagrams are well done. The photos make it easy to see what is happening. It seemed to me that they used the right number of photographs to convey the movements involved, and they augmented these with arrows and lines to show direction of movement and alignments. It was usually quite clear what the movement was even before reading the captions. The photos are of varied sizes and orientations as needed to convey the exercise at hand. The anatomical drawings are clearly labeled.

I will say there were three exercises that I found troubling, but I gave the authors the benefit of the doubt as the book seems to be directed toward athletes. I don’t think these are things that will give most athletically-built people too much trouble especially when practice in moderation. However, as anyone may pick up such a book, I would be cautious of these three activities – especially if you haven’t been training in a while or are new. First, doing loaded lunges (i.e. barbells across the shoulders) with one’s knee way out forward of the toes. As the point of the book is mobility, I don’t have a problem with doing floor exercises on a knee this way, but that’s a lot of pressure to load onto connective tissue. Second, doing cobra (Bhujanga, or what they call “Sphinx”) with straightened arms and thighs resting on the floor. That almost always creates a sharp kink in the back with one spinal process prying into another. One can do Up-Dog (Urdhva Mukta Svanasana) with thighs off the ground or Cobra (Bhujanga) with your navel on the ground, but you shouldn’t confuse the two. Finally, they mention doing a roll up into shoulder stand. Unless you are extremely experienced, this is a bad idea because with the chin tucked into the chest there is very little room for error. Work up into shoulder stand slowly and easily. I will point out that this is what I noticed as a yoga teacher, individuals with other experience may see other issues, but I have some experience with the jujutsu drills and didn’t notice anything problematic.

That said, I thought this book was well done. The organization, explanations, and graphics were excellent and it will be a helpful resource for athletes working on mobility issues.

View all my reviews

BOOK REVIEW: Bonk by Mary Roach

Bonk: The Curious Coupling of Science and SexBonk: The Curious Coupling of Science and Sex by Mary Roach
My rating: 5 of 5 stars

Amazon page

 

Mary Roach specializes in nonfiction on quirky topics that offer plenty of opportunities for humor – if of an uncomfortable variety of humor. Few topics hit those marks better than sex, especially when it is juxtaposed with science. Sex has a long history of being on the fringes of scientific study because the value judgments society applies to the topic makes it hard to attract both scientists and subjects, and when neither are lacking there is the matter of convincing agencies and institutions to fund one’s work. On the other hand, there is both demand for better information about sex and a great deal of potential for earnings to be gained by making both the experience and result of sex better or more reliable (more or less fertility as is desired.) All this has led to sex and science becoming strange bedfellows — that have sometimes let in pseudo-science for an awkward threesome.

Roach presents a wide variety of studies from famous early scholars like Kinsey and Masters & Johnson to obscure present-day scientists like the Egyptian researcher who has to find prostitutes to have intercourse with inflated condoms in order to study nerve reflexes in the female nether regions. Sometimes, the research involves animals, as in the case of researchers trying to determine whether the female orgasm draws semen up further toward the Fallopian tubes by studying pigs, or studies of mating rituals of monkeys and how they compare and contrast to those of humans. Though most often the studies are human-centric and ask questions such as: why do a few women orgasm with excessive (and, unfortunately, embarrassing) ease, while too many others have difficulty achieving that result at all? And, why aren’t sex toys better designed to achieve their objective?

I give Roach bonus points on a couple of grounds. First, there is the plentiful combination of humor and fun facts that make the book extremely readable. Second, Roach takes some personal risk when, for example, taking part in an imaging study with her husband that involved intimacy in an MRI. That is not even to mention the many things she must have seen that she can never unsee on her global tour that took her to places like Taiwan and Egypt as well as to conventions and research parks across the US.

It should be pointed out that there are important and serious topics being addressed by the science in the book, issues like: erectile dysfunction, sexual dissatisfaction (and its adverse effects upon relationships), and fertility difficulties. So, it’s not all jokes and quirky facts. Solutions to problems (surgical, pharmaceutical, and even psychological) are discussed, though there is a lot of basic science to consider as well. (For the less scientifically oriented, basic science is that which doesn’t have a specific objective, but is rather to enhance understanding so that further down the road economically and practically viable solutions can be achieved. The lack of specific objective means this type of science can be particularly tricky to get funded. It also makes for some of the more amusing anecdotes because – unlike painful issues of persistent genital arousal disorder or erectile dysfunction – its easier to form jokes about penis cameras and romancing a sow.)

The book consists of fifteen chapters. As is common in Roach’s book, there’s not an obvious organizational schema – except the first chapter which is a bit more general and the last which answers the old question, “who has more fun, and why?” [except the answer isn’t “blondes or redheads” but rather heterosexual or homosexual couples.] That said, there is a grouping of male genitalia (ch. 6-8) versus female genitalia (ch. 9-12) studies. There are some photos (not particularly graphic) as well as endnotes and references.

I found this book to be fascinating and highly readable, and would recommend it for anyone with an interest in anatomy and physiology, or in sex for that matter.

View all my reviews

BOOK REVIEW: Behave by Robert Sapolsky

Behave: The Biology of Humans at Our Best and WorstBehave: The Biology of Humans at Our Best and Worst by Robert M. Sapolsky
My rating: 4 of 5 stars

Amazon page

 

This book examines the role of biology in the best and worst of human behaviors – as well as presenting factors that compete with or complement biological explanations, as the author finds relevant. Sapolsky is neuroscientist (specifically, a neuroendocrinologist) with a unique perspective as his research cuts across species – involving not only human beings but also baboons. Sapolsky investigates why humans fight, cooperate, rape and forgive by comparing and contrasting human behavior with what is seen in the animal kingdom.

The first thing a potential reader must realize is that Sapolsky dives into the weeds more so than most scientists writing for a popular audience. This will be a plus if one’s grasp of science (biology, in particular) is strong. However, if the reader hasn’t read anything on biology since high school or freshman year of college, one is likely to find the names and descriptions of hormones and neurochemicals, brain sectors, and protein processes a bit daunting. The book has three appendices that offer primers on neuroscience, endocrinology, and proteins, respectively, to get readers up to speed on the basic science. Furthermore, Sapolsky is quick to point out what can be skipped by readers who don’t want so much detail. I don’t want to give the impression the book is boring. Sapolsky uses humor and story to good effect. It’s just that he gets into Latin names and physiological minutiae at a level that most of his counterparts don’t, and that some readers will find challenging.

While not formally divided so, the seventeen chapters of the book can readily be split in two parts. The first ten chapters discuss the types of behavior that Sapolsky is taking on, and then work back from what happens immediately before a behavior (i.e. one second before) through neuronal, hormonal, and other proximal causes to the far distant causes rooted in human evolution. The first half of these chapters take one to a point in the individual’s life at most months out from the behavior under consideration. Chapters six through eight go back to the individual’s youth, exploring the role of adolescence, infancy, and fetal development. Chapters nine and ten peer back before the birth of the individual to those who contributed indirectly to the individual’s vice or virtue, including the role of the broad run of human evolution. It should be pointed out that this first part is where the aforementioned technical depth is mostly observed.

The second part of the book changes the approach by taking a more topical approach. Said topics include: us/them discrimination, hierarchy (and the acceptance / rejection thereof), morality, empathy, metaphors and symbols that become integral to good and bad behavior, the biology of free will (or the lack thereof,) and consideration of the question of whether humanity is getting more peaceful (as Steven Pinker argues in his book “The Better Angels of Our Nature” [which is arguably one of the main competitors to Sapolsky’s book, though the focus is a little different.]) This second part gets much more into the social science perspective, and isn’t as scientifically dense as the first portion of the book.

I would recommend this book to anyone interested in the good, the bad, and the ugly of human behavior. With the exception of getting a little technical in spots, it’s quite readable and interestingly organized and presented. As one can’t help get into political and cultural norms in a book on human behavior, Sapolsky betrays his personal biases here and there, but is quick to admit when there is evidence against them (or no evidence at all, either way.) I felt he maintained a reasonable scientific objectiveness, but others may feel differently.

View all my reviews

5 Fun Facts about Breathing

Annapurna, Nepal; Taken in May of 2018

5.) The Death Zone may be a myth, or — probably more accurately — everyone may have their own personal death zone:

It’s widely stated as fact that above 8,000 meters (26,000 feet) every human being is dying, no human can acclimatize, and the race is on to get back below that altitude before the body is damaged beyond its ability to repair itself. This hard-limit is widely publicized in reputable, mainstream publications such as National Geographic. There’s a certain logic to such a limit. In response to the diminished pressure of oxygen, the body produces more hemoglobin (that’s acclimatization), but the bloodstream can only take up so much hemoglobin.

Mark Horrell, in his mountaineering blog, challenges the idea of a one-size-fits-all hard limit, and provides anecdotal examples that contradict the 8,000 meter cap.

4.) Sticking one’s face in water allows one to hold one’s breath longer:

Sensory cells in the face and nostrils sense wetness and this sensation triggers a slowed heartbeat (bradycardia) and constriction of blood vessels (vasoconstriction) so as to reduce blood flow to the extremities.

A more detailed explanation can be read here.

3.) Mouth-to-mouth resuscitation works because our lungs only capture about 20% of the oxygen in each inhalation:

If we had super-efficient lungs, our exhalations wouldn’t contain enough oxygen to sustain the patient receiving cardiopulmonary resuscitation (CPR.)

This and many other fascinating respiratory facts can be found on the Crash Course videos on the subject.

2.) In two weeks time the breath you’re exhaling right now will have spread out around the globe.

Sam Kean’s book, Caesar’s Last Breath, discusses this subject in great depth. In fact, the title is a reference to the fact that in each breath it’s likely that one inhales a molecule of Caesar’s dying breath.

1.) When you lose weight, most of it (84%) is lost in exhaled carbon-dioxide:

This may not be a question that ever occurred to you, but I bet you find it fascinating once it’s brought to your attention. It’s not like when you cut 5 kg, there’s a fat pile sitting somewhere. More about this subject can be learned here.

Nadi Shodhana; Alternate Nostril Breathing

BOOK REVIEW: Perfect Breathing by Al Lee and Don Campbell

Perfect Breathing: Transform Your Life One Breath at a TimePerfect Breathing: Transform Your Life One Breath at a Time by Al Lee
My rating: 4 of 5 stars

Amazon page

 

It’s not an exaggeration to say that there is no set of yogic practices with a greater power to transform one’s life than breathing exercises (pranayama.) With this in mind, I’m always on the look out for new sources of insight into breathing – be it from free-divers, Buddhists, sports scientists, yogis, martial artists, or else-wise. This book provides an overview from a diverse set of experts with descriptions of a number of different breathing practices (e.g. Taoist qi gong, yogic pranayama, a practice for runners, etc.,) but it takes as its central tenet a six-second breath that it recommends as the titular “perfect breath.”

Breathing practices are often underestimated. People, after all, figure that they’ve been breathing every day of their lives, so who can teach them anything on the subject. The idea of reading a book on breathing is right up there with watching the paint dry or the grass grow for excitement. Unfortunately, in parts – many densely pack up front – the authors do too little to dissuade readers of this belief. In early chapters and sprinkled throughout, the book is rife with truisms and banal comments that will leave the rankest neophyte thinking they aren’t going to learn anything of value. That said, I’m glad I kept with it, because the authors convey some powerful insights by telling the stories of people from various walks of life who’ve achieved great things by improving their breath.

The book is organized around a central structure of breathing as a tool for improvement of body, mind, emotion, and spirit. This is sound approach to covering the topic, and the discussion of breath as a means to emotional control is particularly beneficial and welcome. It could be argued that the coverage of the topic of spirituality could have been jettisoned without much loss. The authors talked around the subject in away that was vague and insubstantial. To be fair, they may have been trying to avoid running afoul of individuals who were either secular / scientific (non-spiritual) or who had strong sectarian beliefs on spiritual matters.

The book has seven parts. Part I consists of two chapters that offer an introduction into the topic. These could have been pared down without substantial loss of value. Part II (Ch. 3 – 8) is entitled “Your Perfect Breath” and it discusses developing awareness of breath, body, emotion, spirit, and introduces the fundamentals of how one should breath the “perfect breath.” Part III (Ch. 9 – 12) explores the role that breathing practices can have on improving health outcomes. It’s well established that the body puts healing / rebuilding on hold under high stress, when the sympathetic nervous system is engaged. Breathing practices can help trip parasympathetic (rest and digest) activity. Part IV (Ch. 13 – 15) is of particular interest to athletes and those who want to perform better at some physical or mental activity. In addition to discussing both physical and mental performance, the authors devote a chapter to what is sometimes called Flow (Csikszentmihaly) or The Zone, and how breath can play into quieting the mind to facilitate said state. Part V (Ch. 16 – 19) is about breathing as a means to take control of one’s emotional life. People in the throes of emotional turmoil are unlikely to notice how that turmoil influences their breath, but it has a major impact — and it’s a two-way street, i.e. one can help mitigate excessive emotional response through breath. Part VI (Ch. 20 – 21) is devoted to spirituality and the nexus of breath and prayer or meditation. The final part (Ch. 22) explores the idea of the final breath. I thought this was a valuable discussion, given the tremendous anxiety of coming to one’s last breath and its impact on people’s lives.

There are no graphics in the book. They aren’t greatly missed, but might have been useful in places. (It’s probably more accurate to say the authors could have gone into more depth if they’d used graphics and not stayed in such vague territory.) There is an appendix that lists and briefly describes the included exercises, and the e-book / Kindle version includes hyperlinks to the detailed description in the book’s interior. Having a link to the practices is a useful feature. There is also a short section of recommended readings.

While it took me a bit of time to get traction in reading this book, once I did, I learned a great deal. I would recommend it for anyone who is interested in an overview of breathing practices for health, emotional control, and increased physical performance. The authors transmit expertise from a broad range of experts from various walks of life.

View all my reviews

BOOK REVIEW: Plyometric Anatomy by Derek Hansen

Plyometric AnatomyPlyometric Anatomy by Derek Hansen
My rating: 4 of 5 stars

Amazon page

 

This book performs two tasks at once. First, it’s a guide to the broad range of plyometric exercises and how they can be conducted safely. Plyometrics take advantage of a phenomenon in which rapidly stretched muscles contract more forcefully and rapidly. However, you may recognize them as exercises involving jumping and other explosive movements that are used to build power. (Power being the ability to generate a force in as short a time as possible. This is in contrast to strength — a measure that’s only concerned with the amount of force generated.) I would go as far as to say the book could be useful for many individuals who don’t need any particular insight into anatomy, but who want to learn to do a wide range of plyometric exercises. (That said, if you are said person, you may want to shop around because you may find the one or two drawings per exercise may not be adequate for your purposes, and you may discover you need more guidance if you’re new to fitness activities.)

Second, the book educates the reader about what musculature is used in each exercise, and differentiates the primary movers from the secondary muscles. The book provides a happy medium useful for coaches and trainers. It doesn’t get bogged down in the anatomical and physiological minutiae, but provides enough information for individuals who want to see what muscles are working without drilling down into depths of great precision.

The book consists of nine chapters. Of these, the first two chapters provide fundamental background information. Chapter one examines how and why plyometric exercises work in a general sense. Chapter two gets into more logistical issues such as what equipment is needed (e.g. hurdles and medicine balls), what surfaces are ideal for practice (no small issue considering the loads generated), and how training progressions should be formulated.

Chapters three through eight are the core of the book. These are the chapters that describe exercises as I mentioned above. The first of these chapters presents foundational exercises. Plyometrics tend to be physically intense and so many individuals will need to build capacity before moving straight into a full-fledged plyometric exercise regime. The next five chapters explore (in order): bilateral lower body exercises, unilateral lower body exercises, upper body exercises, core exercises, and combination exercises (e.g. exercises that combine jumps with sprints or medicine ball throws with jumps and so forth.)

Each of the exercise descriptions consists of five parts: an anatomical drawing showing the action and the musculature involved, a description of how the exercise is safely performed, a text list of the muscles involved (divided into primary and secondary muscles as is the drawing), notes exploring unique considerations for that particular exercise, and variations for those who need to make the exercise more or less challenging.

The last chapter investigates injury prevention and rehabilitation. One learns how to evaluate some of the more high-risk behaviors and misalignments that must be corrected for exercises to be done safely. One also learns how a swimming pool can be used to help athletes rebuild their capacity after an injury, as well as how rehab activities can be done out of the pool.

There are graphics throughout the book. For the most part, these consist of anatomical drawings. These drawings show the body in transparent form so that one can see the muscles involved in each exercise. There is a reference section at the end of the book.

I found this book to be informative and thought-provoking, and I’d recommend it for anyone who is seeking to expand their depth of knowledge about exercise science – particularly coaches, trainers, and teachers.

View all my reviews