Table of Contents
About the Author Preface Acknowledgments
CHAPTER 1 Why Train for Strength? Strength and Its Advantages Health Benefits of Strength Training Women and Strength Training Strength Training for Those Over Forty Strength Training and Children Commonly Asked Questions Concerning Strength Programs Conclusion
CHAPTER 2 Principles and Programs Motor Units Joint-Lever System Nervous Tissue Connective Tissue Skeletal Tissue Muscle Tissue Weakest Joint Angle Principle Overload Principle Basic Definitions Strength Programs Machines vs. Free Weights Nutrition and Strength Development Food Pyramid Dietary Supplements Anabolic Steroids Gaining Body Weight
CHAPTER 3 Variables in a Strength Training Program Resistance Repetitions Sets One Set Only Volume 37 Rest Interval Between Sets Workout Frequency American College of Sports Medicine Guidelines Safety Procedures Weight Lifting Belts Delayed Onset Muscle Soreness Warm-up Repeated Bout Effect
CHAPTER 4 Body Measurements and Record Keeping Taking Measurements Strength Test Strength Training Record The Sport Experience
CHAPTER 5 Planning the Strength Training Program Major Human Muscles Muscle Action and Sport Use Body Parts Method Designing a Strength Program The Sport Experience Strength Training Exercises Neck Biceps Triceps Wrists Shoulders Chest Back Midsection Legs/Front Legs/Back
CHAPTER 6 Strength Training for Athletes Stress and Overtraining Periodization Periodization Phases Factors in Setting Up a Periodization Plan Strength Training Exercises for Specific Sports Core and Supplementary Exercises Off-Season Strength Training Program Modified Periodization Program Nebraska Athletic Test The Sport Experience
CHAPTER 7 Bodybuilding and Physique TrainingPhysique Athletes Systems of Training Set System Split Routine Burns Forced Reps Preexhaustion Pyramid System Mr. Collegiate USA Training Program Basic Concepts Split Routine Program The Sport Experience
APPENDIX A Body Measurement Chart APPENDIX B Strength Test APPENDIX C Strength Training Record APPENDIX D Strength Training Worksheet APPENDIX E Sports Training Worksheet APPENDIX F Modified Periodization Worksheet APPENDIX G Nebraska Athletic Test APPENDIX H Bodybuilding Training Worksheet APPENDIX I Periodicals on Strength Training
Bibliography Index
