Strength Training Anatomy for Athletes

by Frederic Delavier, Michael Gundill

Overview

Frédéric Delavier’s artwork has amazed readers for years, with over two million people turning to his books—including the best-selling Strength Training Anatomy—to learn how muscles perform and affect the body during exercise. Now he brings his work to life again with Strength Training Anatomy for Athletes.

With over 600 full-color photos and 300 anatomical illustrations, you’ll be taken inside 46 exercises specifically selected for the demands of 43 sports and activities. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles for more effective and efficient training.

Strength Training Anatomy for Athletes guides you in analyzing the needs of your sport and identifying the most effective exercises for your body type, physical conditioning, and performance goals. You’ll enhance your strengths and minimize your weaknesses with programs for 43 sports and activities, including these:

• Archery
• Basketball
• Baseball and softball
• Combat sports
• Cycling
• Football
• Golf
• Rugby
• Soccer
• Swimming and diving
• Tennis
• Volleyball

Featuring exercises for warm-up, recovery, and injury prevention, Strength Training Anatomy for Athletes is a comprehensive, yet practical, guide to optimizing athletic performance.

Product Details

ISBN-13:	9781492597414
Publisher:	Human Kinetics Publishers
Publication date:	05/19/2020
Edition description:	First Edition
Pages:	288
Sales rank:	633,856
Product dimensions:	7.60(w) x 10.20(h) x 0.90(d)
Age Range:	18 Years

About the Author

Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Iron Man. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, Delavier's Core Training Anatomy, Delavier's Stretching Anatomy, and Delavier’s Women’s Strength Training Anatomy Workouts.

Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

Michael Gundill has written 16 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, and Delavier’s Women’s Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.

Table of Contents

Introduction 8

Part I The Basic Principles of Strength Training by Sport 11

Running Sports 12

Train Your Thighs So You Can Run Faster 12

Can You Skip Strength Training? 12

How Can Strength Training Help You Run Faster? 13

Which Muscles Should You Focus On During Strength Training? 20

These Hidden Muscles Can Make You Run Faster 27

Specific Problems 31

Team Ball Sports 36

Hip Work 36

Classic Hip Problems 39

How Do the Hamstrings Protect the Cruciate Ligaments? 41

Golf and Sports Involving Rotation 43

Problems With Rotation 43

Back Pain: The Golfer's Paradox 45

Improve Abdominal and Lumbar Support 46

How to Stabilize the Shoulders Effectively 47

Beat Golf Elbow 48

Reestablish Symmetry 49

Swimming and Nautical Sports 50

Muscles Used in Swimming 50

The Different Morphological Assets of Good Swimmers 51

Understanding Shoulder Pain in Athletes 52

Strength Training to Overcome Shoulder Pain 53

Racquet and Throwing Sports 54

Ideal Morphology 54

Elbow Pain and Tennis Elbow 56

Cycling and Road Sports 57

The Ideal Morphology of a Cyclist 57

The Effects of Strength Training on a Cyclist's Endurance 58

Specific Injuries 60

Combat Sports 61

Strategies to Prevent Injuries 62

Part II Exercises Fob Every Sport 65

Exercises for Running Sports 66

Power Runner 66

Lunge 67

Horizontal, Vertical, or 45-Degree Leg Press 70

Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl 72

Pull Through 77

Leg Curl 81

Bent-Knee Leg Lift 84

Standing Calf Raise 86

Towel Curl 89

Toe Raise 91

Exercises for Team Ball Sports 93

Hip Rotator Warm-Up Using a Towel 93

Hip Abduction 95

Internal Hip Rotation 97

External Hip Rotation 98

Exercises for Golf and Sports Involving Rotation 100

Seated Pelvic Tilt 100

Standing Ab Twist With a Resistance Band 102

Plank 106

Wrist Curl 108

Myofascial Massage for the Forearms 109

Exercises for Swimming and Nautical Sports 111

Pull-Up 111

Row 113

Straight-Arm Pull-Down 115

Bent-Over Lateral Raise 116

Lateral Raise 118

Shoulder Rotation With a Resistance Band 119

External Arm Rotation 121

Pulley Shoulder Rotation 123

Exercises for Racquet and Throwing Sports 125

Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps 125

Internal Arm Rotation 128

Finger Extension 129

Wrist Extension 131

Reverse Curl 133

Hip Adduction 134

Exercises for Cycling and Road Sports 136

Belt Squat 136

Back Extension on an Incline Bench 137

Hybrid JM Press/Bench Press 141

Exercises for Combat Sports 144

Bridge (Hip Thrust) 144

Squat With a Trap Bar or on a Deadlift Machine 147

Jammer Press 150

Combo Twist With Simultaneous Pulling and Pushing 152

Shrug Using an Adjustable Pulley 154

Sit-Up 156

Part III Training Programs for Particular Sports 159

Preparing to Work Out 160

Do You Need to Plan Out Your Workouts in Advance? 160

How Many Strength Training Workouts Should You Do Each Week? 161

Warm-Up Programs to Do Before Strength Training or Before Playing Your Sport 162

Warm-Up Program for the Upper Body 162

Warm-Up Program for Sports Involving Rotation 163

Warm-Up Program for the Lower Body 164

Warm-Up Program for the Entire Body 165

Programs to Bring a Specific Weak Area Up to Par 166

Strengthen the Shoulders 166

Strengthen the Shoulder Rotators and Stabilizers 167

Increase the Power of Torso Rotation 167

Strengthen the Core 168

Strengthen the Adductors 168

Strengthen the Upper Back 169

Strengthen the Lower Back 170

Get Stronger at Pulling With Your Arms 171

Get Stronger at Pushing With Your Arms 172

Strengthen the Inside of the Forearm to Prevent Golf Elbow 172

Strengthen the Outside of the Forearm to Prevent Tennis Elbow 173

Protect Your Neck 173

Strengthen the Hip Rotator Muscles 174

Protect the Knees 175

Protect the Hamstrings 176

Make Your Thighs More Powerful 177

Strengthen the Calves 178

Strengthen the Bones to Avoid Fractures in Sports Where You Could Fall or in Contact Sports 179

Training Programs for Running Sports 180

Training for a Sprinter Who Is Tendinous 180

Training for a Sprinter Who Is Muscular 182

Hurdle 184

High Jump 186

Long Jump and Triple Jump 188

Pole Vault 190

Middle- and Long-Distance Running 192

Racewalking 194

Training Programs for Team Ball Sports 196

Soccer 196

Rugby 198

American Football 200

Basketball 202

Handball 204

Volleyball 206

Training Programs for Golf and Sports Involving Rotation 208

Golf 208

Archery 210

Training Programs for Swimming and Nautical Sports 212

Crawl 212

Backstroke 214

Butterfly 216

Breaststroke 218

Olympic Diving 220

Water Polo 222

Rowing 224

Kayaking 226

Sailing 228

Surfing 230

Windsurfing 232

Water Skiing 234

Training Programs for Racquet or Throwing Sports 236

Racquet Sports 236

Discus Throw 239

Hammer Throw 241

Javelin Throw 243

Shot Put 245

Petanque and Bowling 247

Baseball and Softball 249

Training Programs for Cycling and Road Sports 251

Road Cycling 251

Track Cycling 253

All-Terrain and BMX Cycling 255

Automobile Sports 257

Motorcycle Racing 259

Horseback Riding 261

Training Programs for Combat Sports 263

Combat Sports 263

Fencing 265

Training Programs for Winter and Mountain Sports 267

Downhill Skiing 268

Cross-Country Skiing 270

Hockey and Skating 272

Climbing 274

Post-Training Recovery Programs 276

Should You Train If You Are Still Sore From a Previous Workout? 276

Recovery Programs for the Upper Body 277

Recovery Programs for the Lower Body 278

Exercise Index 279

Bibliography 281