Quiet progress
 |
Description
Book Introduction
This book, "Quiet Progress," is more than just a training guide for those who love exercise; it is a true textbook.
The author of this book, Professor Choi Yong-cheol, has experienced life as both an athlete and a coach, and has systematized the principles of training based on the experience and insight he has accumulated in numerous fields.
He confesses that he realized the need for a “training textbook with principles and philosophy” that is essential in the Korean sports scene through the trial and error he experienced while physically colliding with others as an athlete and the awareness of the problems he felt while teaching his students as a coach.
So this book isn't just about learning how to run faster and set more records, it's about understanding and respecting your body and growing in the long run.
Above all, the greatest value of this book is that it clearly presents training principles.
The author consistently emphasizes the core principles of sports science: overload, progressive increase, specificity, recovery, and individuality.
Yet, he doesn't just list these concepts; he shows concretely how they can be applied to actual training programs.
For example, it shows how to set intensity based on heart rate, how to analyze data using a power meter, and how to design training and recovery through periodization programs.
As you read this book, you will naturally realize that exercise should be approached more efficiently and safely based on scientific evidence, rather than relying on intuition or feelings.
What makes this book, "Quiet Forward," special is that it also encompasses the philosophy of training.
The author says, “Training and fatigue are two sides of the same coin.
“The two must be planned and managed together,” he says.
This means that training should not simply be a process of torturing the body, but a way of respecting oneself.
He also said, “Talking about the results obscures the process.
He emphasizes that “the process ultimately creates the result,” and reminds us of the importance of living the process faithfully without being immersed in records and competition.
This philosophy, which we learn through exercise, applies equally to living life.
What's particularly impressive is the redefinition of endurance.
The author does not view endurance as simply the ability to run for a long time.
Instead, it is broken down into three keywords: ‘Patience, Resilience, and Sustainability.’
This is more than just a training goal; it is a virtue that humans must possess to persevere and move forward in life.
His insight that the time spent training oneself in solitary training, like running, ultimately provides the strength to sustain life, makes this book more than just a workout guide, but a guide to life.
This book, which embodies Professor Choi Yong-cheol's extensive experience, research, and sense of mission as an educator, will serve as an essential guide for anyone who takes exercise seriously.
《Quiet Progress》 is the most practical guide for those seeking to train their bodies, and at the same time, it is a philosophical guide that strengthens the mind.
This book strongly conveys that the essence of movement and life is to move forward, quietly but without stopping, one step at a time.
The author of this book, Professor Choi Yong-cheol, has experienced life as both an athlete and a coach, and has systematized the principles of training based on the experience and insight he has accumulated in numerous fields.
He confesses that he realized the need for a “training textbook with principles and philosophy” that is essential in the Korean sports scene through the trial and error he experienced while physically colliding with others as an athlete and the awareness of the problems he felt while teaching his students as a coach.
So this book isn't just about learning how to run faster and set more records, it's about understanding and respecting your body and growing in the long run.
Above all, the greatest value of this book is that it clearly presents training principles.
The author consistently emphasizes the core principles of sports science: overload, progressive increase, specificity, recovery, and individuality.
Yet, he doesn't just list these concepts; he shows concretely how they can be applied to actual training programs.
For example, it shows how to set intensity based on heart rate, how to analyze data using a power meter, and how to design training and recovery through periodization programs.
As you read this book, you will naturally realize that exercise should be approached more efficiently and safely based on scientific evidence, rather than relying on intuition or feelings.
What makes this book, "Quiet Forward," special is that it also encompasses the philosophy of training.
The author says, “Training and fatigue are two sides of the same coin.
“The two must be planned and managed together,” he says.
This means that training should not simply be a process of torturing the body, but a way of respecting oneself.
He also said, “Talking about the results obscures the process.
He emphasizes that “the process ultimately creates the result,” and reminds us of the importance of living the process faithfully without being immersed in records and competition.
This philosophy, which we learn through exercise, applies equally to living life.
What's particularly impressive is the redefinition of endurance.
The author does not view endurance as simply the ability to run for a long time.
Instead, it is broken down into three keywords: ‘Patience, Resilience, and Sustainability.’
This is more than just a training goal; it is a virtue that humans must possess to persevere and move forward in life.
His insight that the time spent training oneself in solitary training, like running, ultimately provides the strength to sustain life, makes this book more than just a workout guide, but a guide to life.
This book, which embodies Professor Choi Yong-cheol's extensive experience, research, and sense of mission as an educator, will serve as an essential guide for anyone who takes exercise seriously.
《Quiet Progress》 is the most practical guide for those seeking to train their bodies, and at the same time, it is a philosophical guide that strengthens the mind.
This book strongly conveys that the essence of movement and life is to move forward, quietly but without stopping, one step at a time.
- You can preview some of the book's contents.
Preview
index
Recommendation
introduction
prolog
Chapter 1.
The Basics of Endurance Training
1.
What is stamina
2.
The Importance of Walking in Aerobic Training
Chapter 2.
Setting and managing exercise intensity
1.
Heart rate-based settings
2.
Lactate Threshold (LT)
3.
Ventilatory Threshold (VT) and RPE
4.
Maximal Oxygen Uptake (VO₂max)
5.
Notes on Z3 Training
6.
Recent Lactate Training Methods: Norwegian Double Threshold Training
[Episode 1] Increasing the amount of training and facing failure
Chapter 3.
Digital and numerical training intensity setting
1. Understanding and Expanding FTP (Functional Threshold Power)
2. CTL/ATL/TSB: Management by Time Scale
3.
Power Meter Basics
4.
Load Monitoring Toolkit (sRPE TRIMP & Edwards TRIMP)
Chapter 4.
Record-Analysis-Feedback Design Methodology
1.
Why We Need to Measure and Datafy Training
2.
The training log is the athlete's mirror.
3.
Why a Smartwatch Alone Isn't Enough
[Episode 2] You must build your own building.
Chapter 5.
Principles and approaches to training
1.
Overload Principle
2.
Progressive Overload
3.
Principle of Specificity
4.
Principle of Recovery
5.
Principle of Individuality
6.
Principle of Reversibility
7.
The Principle of Repetition and Sports Technology and Injury Management
Chapter 6.
Training Program Design
1.
Core SMART Techniques
2.
Training cycle design (Periodization)
3.
Reverse Planning
4.
Monitoring, Evaluation and Coordination
5. Apply the FITT-VP principle (basic framework for training prescription)
[Episode 3] The Miracle of the First Year of College
Chapter 7.
Periodized Training Program
1.
Why Leaders Should Offer Block Periodization Training
2.
A Systematic Approach to Long-Term Success
3.
Block Periodization vs. Traditional Periodization
4.
Periodization Training and Seasons
Chapter 8.
Model of endurance training
1. HVT (LI-HVT: Low-Intensity High-Volume Training)
2. THR (Threshold Training): Threshold Training
3. HIIT (LV-HIIT: Low-Volume High-Intensity Interval Training)
4. PYR (Pyramidal): Pyramidal structure
5. POL (Polarzied Training): Polarized Training
Chapter 9.
Endurance Training Training Methods
1. LSD (Long Slow Distance training): Long distance slow training
2.
Pace/Tempo Training:
3. HIT (Interval training): Interval training
4. HIIT (High Intensity Interval Training): High-Intensity Interval Training
5.
Fartlek Training
6.
slope training
7.
Repeition training
8.
Speed training
[Episode 4] Failure and Success in the Highlands
Chapter 10.
Altitude training and endurance conditioning
1.
The Physiological Benefits of High Altitude Training
2.
Pre-race endurance and anaerobic conditioning
3.
Tapering Conditioning
4.
Strength, plyometrics, core, and neuromuscular conditioning for endurance athletes
[Episode 5] The Amazing Power of Small Differences
Chapter 11.
Pre-race performance activation strategies for endurance athletes
1.
Performance Activation Overview
2.
The Physiological Importance of Warm-Ups and the Effects of Dynamic Stretching
3.
Cool-down and static stretching
4.
A 3-Step Routine to Maximize Pre-Game Performance
5.
Examples of application of integrated routines by item
6.
Understanding and Utilizing Pre-motion Phase, Dead Point, and Second Wind
Chapter 12.
Endurance Training Life Cycle Strategy
1.
Physiological characteristics of female endurance athletes
2.
Youth (elementary, middle, and high school) endurance athletes
3.
Middle-aged and older (40 years old or older) endurance athletes
4. Overview of the LTAD (Long Term Athlete Development) Model
Chapter 13.
Designing Endurance Performance: Rhythm, Mobility, and Strengthening Strategies
1.
Respiratory dynamics and supplementary training
2.
The Importance of Rhythm in Jogging and Pace Training: Cadence
3.
Cross-country skiing: Harmony of stride and falling rhythm
4.
Joint Mobility: The Foundation of Endurance Performance
5.
Knee joint muscle function test
[Episode 6] Overtraining Lessons from New Zealand
Chapter 14.
Training Recovery Strategy
1.
The concept of fatigue
2.
Fitness-Fatigue Model and Recovery Strategies
3.
Distinguishing Between Overtraining and Overreaching
4.
Self-Myofascial Release (SMR) and Foam Rollers
5. Measuring HRV (Heart Rate Variability) Resilience
6.
A Guide to Power Napping for Athletes
Chapter 15.
Correct posture and anatomical adaptation
1.
The Positives and Negatives of Repetition: Pattern Overload
2.
The Importance of Anatomical Adaptations: Preparation Before Posture Correction
3.
Cells Need Recovery Too: The Science of Tissue Fatigue
4.
The Key to Prevention: Flexibility and Variety of Movement
Chapter 16.
Endurance Training and Nutrition
1.
Endurance Training and Nutrition Strategies
2.
Basic Understanding of Energy Metabolism
3.
How to replenish water and electrolytes
4.
Roles of Key Nutrients and Intake Guidelines
5.
Nutrition strategies before, during, and after training
6.
A cost-effective recovery drink
7.
Special Nutrition Strategies for Endurance Exercise
8.
Supplementation Strategies for Endurance Athletes
9.
Different Views on Nutrition Strategies
Chapter 17.
Learn from elite training
1.
Nils van der Poel's three-year training plan
2.
Eliud Kipchoge's Annual Marathon Schedule
3.
Eirik Myhr Nossum
4.
Tadej Pogača
5.
Norwegian cross-country skier Marit Bjørgen
Chapter 18.
From Beginner to Advanced: Application Program
1.
Race Pace and Tempo Training
2.
Why might my heart rate be low even though my tempo running pace is faster than my target pace?
3.
Representative training methods
4.
10-Month Periodized Training Program for Beginners
5.
A periodized training program for intermediate runners preparing for 10-20km races.
6.
Marathon periodization training program for advanced runners (general public)
7.
12-Week Runner, Cycle, XC, Ski Training Program
[Episode 7] If you focus on the outcome, the process becomes blurred.
Chapter 19.
The Art of Flow and the Power of Control: Flow Training and Self-Regulation
1.
What is Flow?
2.
4 Steps to Applying Flow Training
3.
Immersion Enhancement Strategies
4.
Practical application examples
5.
Runner's High
6.
The Difference Between Immersion and Runner's High
7.
conclusion
Epilogue
Korean index
English index
References
introduction
prolog
Chapter 1.
The Basics of Endurance Training
1.
What is stamina
2.
The Importance of Walking in Aerobic Training
Chapter 2.
Setting and managing exercise intensity
1.
Heart rate-based settings
2.
Lactate Threshold (LT)
3.
Ventilatory Threshold (VT) and RPE
4.
Maximal Oxygen Uptake (VO₂max)
5.
Notes on Z3 Training
6.
Recent Lactate Training Methods: Norwegian Double Threshold Training
[Episode 1] Increasing the amount of training and facing failure
Chapter 3.
Digital and numerical training intensity setting
1. Understanding and Expanding FTP (Functional Threshold Power)
2. CTL/ATL/TSB: Management by Time Scale
3.
Power Meter Basics
4.
Load Monitoring Toolkit (sRPE TRIMP & Edwards TRIMP)
Chapter 4.
Record-Analysis-Feedback Design Methodology
1.
Why We Need to Measure and Datafy Training
2.
The training log is the athlete's mirror.
3.
Why a Smartwatch Alone Isn't Enough
[Episode 2] You must build your own building.
Chapter 5.
Principles and approaches to training
1.
Overload Principle
2.
Progressive Overload
3.
Principle of Specificity
4.
Principle of Recovery
5.
Principle of Individuality
6.
Principle of Reversibility
7.
The Principle of Repetition and Sports Technology and Injury Management
Chapter 6.
Training Program Design
1.
Core SMART Techniques
2.
Training cycle design (Periodization)
3.
Reverse Planning
4.
Monitoring, Evaluation and Coordination
5. Apply the FITT-VP principle (basic framework for training prescription)
[Episode 3] The Miracle of the First Year of College
Chapter 7.
Periodized Training Program
1.
Why Leaders Should Offer Block Periodization Training
2.
A Systematic Approach to Long-Term Success
3.
Block Periodization vs. Traditional Periodization
4.
Periodization Training and Seasons
Chapter 8.
Model of endurance training
1. HVT (LI-HVT: Low-Intensity High-Volume Training)
2. THR (Threshold Training): Threshold Training
3. HIIT (LV-HIIT: Low-Volume High-Intensity Interval Training)
4. PYR (Pyramidal): Pyramidal structure
5. POL (Polarzied Training): Polarized Training
Chapter 9.
Endurance Training Training Methods
1. LSD (Long Slow Distance training): Long distance slow training
2.
Pace/Tempo Training:
3. HIT (Interval training): Interval training
4. HIIT (High Intensity Interval Training): High-Intensity Interval Training
5.
Fartlek Training
6.
slope training
7.
Repeition training
8.
Speed training
[Episode 4] Failure and Success in the Highlands
Chapter 10.
Altitude training and endurance conditioning
1.
The Physiological Benefits of High Altitude Training
2.
Pre-race endurance and anaerobic conditioning
3.
Tapering Conditioning
4.
Strength, plyometrics, core, and neuromuscular conditioning for endurance athletes
[Episode 5] The Amazing Power of Small Differences
Chapter 11.
Pre-race performance activation strategies for endurance athletes
1.
Performance Activation Overview
2.
The Physiological Importance of Warm-Ups and the Effects of Dynamic Stretching
3.
Cool-down and static stretching
4.
A 3-Step Routine to Maximize Pre-Game Performance
5.
Examples of application of integrated routines by item
6.
Understanding and Utilizing Pre-motion Phase, Dead Point, and Second Wind
Chapter 12.
Endurance Training Life Cycle Strategy
1.
Physiological characteristics of female endurance athletes
2.
Youth (elementary, middle, and high school) endurance athletes
3.
Middle-aged and older (40 years old or older) endurance athletes
4. Overview of the LTAD (Long Term Athlete Development) Model
Chapter 13.
Designing Endurance Performance: Rhythm, Mobility, and Strengthening Strategies
1.
Respiratory dynamics and supplementary training
2.
The Importance of Rhythm in Jogging and Pace Training: Cadence
3.
Cross-country skiing: Harmony of stride and falling rhythm
4.
Joint Mobility: The Foundation of Endurance Performance
5.
Knee joint muscle function test
[Episode 6] Overtraining Lessons from New Zealand
Chapter 14.
Training Recovery Strategy
1.
The concept of fatigue
2.
Fitness-Fatigue Model and Recovery Strategies
3.
Distinguishing Between Overtraining and Overreaching
4.
Self-Myofascial Release (SMR) and Foam Rollers
5. Measuring HRV (Heart Rate Variability) Resilience
6.
A Guide to Power Napping for Athletes
Chapter 15.
Correct posture and anatomical adaptation
1.
The Positives and Negatives of Repetition: Pattern Overload
2.
The Importance of Anatomical Adaptations: Preparation Before Posture Correction
3.
Cells Need Recovery Too: The Science of Tissue Fatigue
4.
The Key to Prevention: Flexibility and Variety of Movement
Chapter 16.
Endurance Training and Nutrition
1.
Endurance Training and Nutrition Strategies
2.
Basic Understanding of Energy Metabolism
3.
How to replenish water and electrolytes
4.
Roles of Key Nutrients and Intake Guidelines
5.
Nutrition strategies before, during, and after training
6.
A cost-effective recovery drink
7.
Special Nutrition Strategies for Endurance Exercise
8.
Supplementation Strategies for Endurance Athletes
9.
Different Views on Nutrition Strategies
Chapter 17.
Learn from elite training
1.
Nils van der Poel's three-year training plan
2.
Eliud Kipchoge's Annual Marathon Schedule
3.
Eirik Myhr Nossum
4.
Tadej Pogača
5.
Norwegian cross-country skier Marit Bjørgen
Chapter 18.
From Beginner to Advanced: Application Program
1.
Race Pace and Tempo Training
2.
Why might my heart rate be low even though my tempo running pace is faster than my target pace?
3.
Representative training methods
4.
10-Month Periodized Training Program for Beginners
5.
A periodized training program for intermediate runners preparing for 10-20km races.
6.
Marathon periodization training program for advanced runners (general public)
7.
12-Week Runner, Cycle, XC, Ski Training Program
[Episode 7] If you focus on the outcome, the process becomes blurred.
Chapter 19.
The Art of Flow and the Power of Control: Flow Training and Self-Regulation
1.
What is Flow?
2.
4 Steps to Applying Flow Training
3.
Immersion Enhancement Strategies
4.
Practical application examples
5.
Runner's High
6.
The Difference Between Immersion and Runner's High
7.
conclusion
Epilogue
Korean index
English index
References
Detailed image
Into the book
“The message I really want to convey to my readers is this.
We each stand on different materials and foundations.
Age, gender, fitness level, experience, and environment all vary.
Just because you follow someone else's recipe doesn't mean you'll get the same results.
While you should faithfully follow scientific principles and basic guidelines, you should also create your own system and training method that fits your body, lifestyle, and philosophy.
Training and growth are ultimately the process of building your own home.
You have to lay the foundation, build the framework, and then build your own life and philosophy on top of it.
“If you can build your own building at your own pace and with your own blueprint, rather than being swayed by comparing yourself to others, that in itself will be the most solid and valuable achievement.”
We each stand on different materials and foundations.
Age, gender, fitness level, experience, and environment all vary.
Just because you follow someone else's recipe doesn't mean you'll get the same results.
While you should faithfully follow scientific principles and basic guidelines, you should also create your own system and training method that fits your body, lifestyle, and philosophy.
Training and growth are ultimately the process of building your own home.
You have to lay the foundation, build the framework, and then build your own life and philosophy on top of it.
“If you can build your own building at your own pace and with your own blueprint, rather than being swayed by comparing yourself to others, that in itself will be the most solid and valuable achievement.”
--- From the text
GOODS SPECIFICS
- Date of issue: September 18, 2025
- Page count, weight, size: 388 pages | 152*225*30mm
- ISBN13: 9791169573818
- ISBN10: 1169573819
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