In order to offer the trainee with a convenient source of practical information suitable for the fast pace of gym environment, I opted to extract the training routines and procedures from the textbook "Essentials of Weightlifting and Strength Training" that directly relate to the immediate activities of exercising. The remainder of theoretical information is thus left for those moments when the trainee wishes to find supportive or explanatory analysis of the training process.
In this edition, the book is organized in such manner that follows the gradual, progressive, and incremental exercising, from stretching and warm up to bodybuilding and strengthening, and finally to the highly skilled and agile Olympic lifting. The aforementioned succession might not necessarily ensue in a session or more but rather it might ensue in both brief sessions as well as over many years of training. Both the maintenance of previously attained level of strength and fitness, as well progressively evolving strength, must proceed in cycles of Bodybuilding, Powerlifting, and highly skilled Weightlifting. Those cycles vary in length, duration, and intensity according to the individual characteristics of training habits.
.
The initial phase of warming-up and stretching is discussed in Chapter 1. Chapter 2 describes the next phase of proper lifting techniques which must be ingrained before engaging in any resistance training. Chapter 3 comprises the bulk of the book as it details many Bodybuilding exercises that cover the entire musculoskeletal system. This is the most important chapter in the book since it acquaints the reader with the functional anatomy of the human body. Chapter 4 takes the trainee into a more specialized field of Bodybuilding that emphasizes the acquisition of muscular power; e.g.; Powerlifting. Before the trainee is introduced to the highly skilled Olympic lifting, Chapter 5 outlines the schemes and strategies of such fascinating and addicting sport. Chapter 6 teaches the trainee the intricate details of the Snatch Lift. Chapter 7 does the same as the previous chapter but in regards to the Clean & Jerk
Spot on Contents:
METHODS OF STRETCHING
STRETCHING BASICS
IMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS
STATIC, ASYMMETRIC PELVIC STRETCHING
STATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES
STATIC, ASYMMETRIC STRETCHING OF LEGS
STRETCHING WITH LIGHT WEIGHTS
PROPER LIFTING TECHNIQUES
APPROACHING LIFTING
UPPER BODY POSTURE
BEND YOUR KNEES
PULLING VERSUS YANKING
THE APPROACH PHASE
INITIAL PHASE
LEVERAGE OF TORQUE
EQUALIZATION PHASE
THE PHASE OF EXTERNAL MOTION
BODYBUILDING
STRENGTHENING ELBOW FLEXORS
BRACHIALIS MUSCLE
BICEPS BRACHII MUSCLE
BRACHIORADIALIS MUSCLE
WRIST AND FINGER EXTENSORS AND FLEXORS
STRENGTHENING ELBOW EXTENSORS
ELBOW EXTENSION EXERCISES
SHOULDER ELEVATION and ROTATION
Barbell Shoulder Press
Seated Shoulder Press
One-Hand Shoulder Dumbbell Press
Dumbbell Front Raises
Cable Front Raises
Dumbbell Flyes
Incline Dumbbell Flyes
Cable Flyes
Deck Flyes
Pullover
Bench Press
Inclined Bench Press
Pushups
Parallel Bar Dips
SHOULDER ADDUCTION AND EXTENSION
SHOULDER ABDUCTION
Lateral Arm Raises
Shoulder Extension
SHOULDER FLEXION
STRENGTHENING THE HIPS
HIP EXTENSION
HIP FLEXION
STRENGTHENING THE KNEES
KNEE EXTENSION
KNEE FLEXION
STRENGTHENING THE ANKLE
LOWER BACK EXERCISES
ABDOMINAL EXERCISES
BACK SQUAT
OVERHEAD SQUAT
MILITARY CLEAN
POWER CLEAN
HANG CLEAN
MILITARY SNATCH
POWER SNATCH
DEADLIFT
FEATURES OF WEIGHTLIFTING TRAINING
STANDARD WEIGHTLIFTING TRAINING SESSIONS
TRAINING FOR COMPETITION
ASSISTING EXERCISES OF WEIGHTLIFTING
SQUAT
STANDARD SNATCH TECHNIQUE
INDUCTION OF ACCELERATION
INDUCTION OF SPEED
INDUCTION OF MOMENTUM
INDUCTION OF WEIGHTLESSNESS
OVERHEAD SQUATTING
FINAL ASCENT
CONTEST RULES OF THE SNATCH LIFT
TRAINING PRACTICE ON THE SNATCH LIFT
SPECIFIC FEATURES OF THE MECHANISM OF EXECUTION OF THE SNATCH
PHASE OF ACCELERATION OF THE SNATCH
PHASE OF INITIATING MOMENTUM OF THE SNATCH
