Bodybuilding Books

Book SynopsisFrom elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book - a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as 'the bible of bodybuilding.' Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars. Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.Table of ContentsContentsForewordBOOK ONE INTRODUCTION TO BODYBUILDINGCHAPTER 1EVOLUTION AND HISTORYThe Transition to BodybuildingBodybuilding in the Forties and FiftiesBodybuilding in the SixtiesBodybuilding in the SeventiesPumping IronBodybuilding in the Eighties and NinetiesThe Explosive Growth of BodybuildingThe Arnold Classic WeekendThe Profession of BodybuildingJoe WeiderThe Evolution of Modern TrainingThe Future of BodybuildingWomen's BodybuildingCHAPTER 2THE ABCs OF BODYBUILDINGSport vs. Exercise SystemProgressive-Resistance TrainingWeightlifting, Resistance Training, and BodybuildingAerobics and Muscular DefinitionBodybuilding for AthletesCHAPTER 3THE TRAINING EXPERIENCEWhat You Think Is What You GetTraining for WomenCHAPTER 4THE GYMThe Gym ExplosionWhat to Look for in a GymEnvironment and AtmosphereWho Else Is Training in the Gym?You Don't Have to Train in Los AngelesGyms for NoncompetitorsTraining at HomeCHAPTER 5GETTING STARTEDFast and Slow DevelopersFree Weights vs. Machines -- A Matter of GravityShoesGlovesStrapsBeltsWrapsHead StrapsGravity BootsRubber SuitsTraining DiaryBodybuilding and the Very YoungStarting LateBodybuilding and the ElderlyMarking the TransitionCompetitionBOOK TWO TRAINING PROGRAMSCHAPTER 1BASIC TRAINING PRINCIPLESIndividual NeedsProgressive ResistanceRepsTraining to FailureSetsFull Range of MotionThe Quality of ContractionWarming UpPower TrainingHeavy DaysOvertraining and RecuperationResting Between SetsBreathingStretching STRETCHING EXERCISES SideBends Forward Bends Hamstring Stretches Lunges Feet Apart Seated Forward Bends Inner Thighs Stretches Quadriceps Stretches Hurdler's Stretches Spinal Twist Hanging Stretches CHAPTER 2LEARNING YOUR BODY TYPEUnderstanding Your Body TypeMetabolism and Muscle-BuildingEctomorph TrainingMesomorph TrainingEndomorph TrainingBody Composition TestingCHAPTER 3THE BASIC TRAINING PROGRAMSplit System TrainingThe Basic MusclesOrganizing Your TrainingRest and RecuperationWhen to TrainLevel I Exercise ProgramLevel II Exercise ProgramCHAPTER 4ADVANCED TRAINING PRINCIPLESIncreasing Training IntensityIntensity TechniquesPower-Training PrincipleLearning to Use Advanced Training PrinciplesCHAPTER 5BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAMWhen to Move on to Advanced Training"High-Set" TrainingDouble-Split TrainingAdvanced Training ProgramThe Two-Level Advanced ProgramLevel I Exercise ProgramLevel II Exercise ProgramGoing to the LimitVarying Your ProgramWeak Point TrainingTraining Weak AreasCHAPTER 6COMPETITION TRAINING PROGRAMBuilding a Competition PhysiqueThe Fear of SmallnessThe Elements of Competition TrainingDepending on Your Training PartnerTraining VolumeChoosing ExercisesThe Training SplitCompetition Exercise ProgramIndividualizing the Training ProgramMuscle SeparationMuscularity and Definition: Analyzing Your ProgressOutdoor TrainingCHAPTER 7MIND OVER MATTER: MIND, THE MOST POWERFUL TOOLBig Goals and Little GoalsLearning from FailureMuscular InhibitionMaximizing Your MotivationBreaking BarriersHow Bodybuilding Affects the MindBOOK THREE BODY PART EXERCISESTHE SHOULDERSThe Muscles of the ShouldersLooking at the ShouldersTraining the DeltoidsBasic TrainingAdvanced TrainingThe Competition ProgramTraining the Trapezius MusclesWeak Point Training SHOULDER EXERCISES Arnold Presses Behind-the-Neck Presses Dumbbell Presses Military Press Clean and Press Machine Presses Push Presses Standing Lateral Raises One-Arm Cross Cable Laterals One-Arm Side Cable Laterals Seated One-Arm Cross Cable Laterals Reverse Overhead Dumbbell Laterals Machine Laterals Front Dumbbell Raises Seated Bent-Over Dumbbell Laterals Standing Bent-Over Dumbbell Laterals Bent-Over Cable Laterals Lying Side Laterals TRAPEZIUS EXERCISES Upright Rows Heavy Upright Rows Dumbbell Shrugs Barbell ShrugsTHE CHEST The Muscles of the Chest Total Chest Development Training the Chest Beginning and Advanced Programs Competition Program Weak Point Training Power Training Posing and Flexing The Serratus Muscles Training the Serratus CHEST EXERCISES Barbell Flat Bench Presses Barbell Incline Bench Presses Dumbbell Flat Bench Presses Incline Dumbbell Presses Decline Dumbbell Presses Parallel Dips Machine Presses Dumbbell Flys Incline Dumbbell Flys Standing Cable Crossovers Bent-Forward Cable Crossovers Flat Bench Cable Crossovers Machine Flys Straight-Arm Pullovers Rope Pulls One-Arm Cable Pulls Machine Pullovers Close Grip Chins Hanging Serratus Crunches Hanging Dumbbell Rows THE BACK The Muscles of the Back Training the Back The Upper Back The Lats Lower Lats Middle Back Thickness Lower Back Back Muscle Functions Designing a Back Program Weak Point Training Stretching and Flexing BACK EXERCISES Wide-Grip Chins Behind the Neck Wide-Grip Chins to the Front (Optional) Close-Grip Chins Lat Machine Pulldowns Close-or Medium-Grip Pulldowns Bent-Over Barbell Rows Bent-Over Dumbbell Rows T-Bar Rows One-Arm Dumbbell Rows One-Arm Cable Rows Seated Cable Rows Seated Cable Rows (Optional) Machine Rows Bent-Arm Pullovers with Barbell Machine Pullovers Deadlifts Good Mornings Hyperextentions THE ARMSThe Muscles of the ArmsTraining the ArmsDeveloping Perfect ArmsBICEPS TRAININGCheat CurlsBeginning ProgramAdvanced ProgramCompetition ProgramWeak Point TrainingTRICEPS TRAININGBeginning and Advanced ProgramsCompetition ProgramWeak Point TrainingFOREARM TRAININGBeginning ProgramAdvanced ProgramCompetition ProgramPosing the ForearmsWeak Point Training ARM EXERCISES Standing Barbell Curls Arm Blaster Curls (Optional) Cheat Curls Preacher Curls 3-Part Curls (21s) Incline Dumbbell Curls Seated Dumbbell Curls Hammer Curls (Optional) Alternate Dumbbell Curls Concentration Curls Lying Dumbbell Curls Two-Hand Cable Curls Cable Curls with Preacher Bench (Optional) Reverse Curls Reverse Preacher Bench Curls Biceps Machines Machine Curls Triceps Cable Pressdowns (or Lat Machine Pressdowns) One-Arm Cable Reverse Pressdowns Seated Triceps Presses Standing Triceps Presses Lying Triceps Extensions Lying Dumbbell Extensions Lying Cross Face Triceps Extensions (Optional) Dumbbell Kickbacks One-Arm Triceps Extensions Dips Dips Behind Back Fixed Bar Triceps Extensions Barbell Wrist Curls Dumbbell One-Arm Wrist Curls Behind-the-Back-Wrist Curls Reverse Wrist Curls with Barbell Reverse Wrist Curls with Dumbbells Reverse Barbell Curls Reverse Preacher Bench Barbell Curls Reverse Curls Machine One-Arm Cable Reverse Curls THE THIGHS The Muscles of the Upper Leg The Importance of Thigh Training The Demands of Leg Training Building the Quadriceps The Hamstrings Beginning and Advanced Programs Competition Program Flexing and Stretching Weak Point Training LEG EXERCISES Squats Heavy Squats Half Squats Machine Squats Front Squats Sissy Squats Leg Presses Leg Press Variations Back Squats Lunges Leg Extensions Leg Curls Standing Leg Curls Straight-Leg Deadlifts THE CALVES The Muscles of the Calf Training the Calves Stretching the Calves Beginning Program Advanced and Competition Programs Weak Point Training Posing the Calves CALF EXERCISES Standing Calf Raises Calf Raises on Leg Press Machine Seated Calf Raises Donkey Calf Raises One-Leg Calf Raises Reverse Calf Raises THE ABDOMEN The Muscles of the Abdomen Training the Abdominals Spot Reduction Ab-Specific Exercises All Kinds of Crunches Oblique Exercises Serratus and Intercostals Beginning Program Advanced Program Competition Program Weak Point Training ABDOMINAL EXERCISES Roman Chairs Crunches Twisting Crunches Reverse Crunches Hanging Reverse Crunches Vertical Bench Crunches Cable Crunches Machine Crunches Seated Leg Tucks Seated Twist Leg Raises Flat Bench Leg Raises Bent-Knee Flat Bench Leg Raises Bent-Knee Incline Board Leg Raises Bent-Knee Vertical Bench Leg Raise Hanging Leg Raises Twisting Hanging Leg Raises Additional Leg-Raise Exercises Side Leg Raises Bent-Knee Side Leg Raises Front Kicks Bench Kickbacks Rear Leg Scissors Vacuums BOOK FOUR COMPETITIONCHAPTER 1POSINGThe History of PosingThe Art of PosingLearning by ObservingHow IFBB Contests Are ConductedScoringNPC ContestsOverall WinnersEndurancePracticing PosingPracticing for Round OnePracticing for Round TwoPersonalizing Your PosesPracticing for Round ThreeThe Way judging Used to BeChoosing Posing Music (For Round Three)The Boredom FactorPracticing for Round FourCommon Posing MistakesControlling Your EmotionsPosing as ExercisePosing for PhotographsCHAPTER 2TOTAL PREPARATIONPosing TrunksTanningTanning Parlors and SunlampsArtificial TansPosing OilHairstyleBody HairDressing for SuccessFinishing Touches CHAPTER 3COMPETITION STRATEGY AND TACTICSThe Role of ExperienceHow Often to CompeteGetting Your Feet WetAdvanced CompetitionPublicityPolitics and Public RelationsLearning to Peak for CompetitionWaterThe Day of the ContestPsychological WarfareRepresenting the SportBOOK FIVE HEALTH, NUTRITION, AND DIETCHAPTER 1NUTRITION AND DIETThe Special Requirements of BodybuildingThe Basic NutrientsProteinCarbohydratesDietary FatsWaterVitaminsMineralsThe Energy Content of FoodMetabolic RateExercise and Energy Expenditure"False" EnergyNutritional MinimumsBalanced DietThe Importance of GlycogenKetosisEating and TrainingHow Often to EatCHAPTER 2WEIGHT CONTROL: GAINING MUSCLE, LOSING FATBody CompositionInfluences on Body CompositionDiet and Body TypesAge and Body FatCalorie ConsumptionQuality of DietCreating "Demand"How Much Aerobics?Eating to Gain MuscleMuscle-Gain Menu PlanHigh-Protein, High-Calorie DrinksLevel ILevel IILevel IIIHow to Lose FatKetosisRecommended Protein SourcesRecommended Carbohydrate SourcesA Summary of Fat-Loss Diet RulesReading LabelsCHAPTER 3CONTEST DIET STRATEGIESGetting in Shape to Get in ShapeWriting It All DownEating, Eating, and EatingDeprivationMetabolic SlowdownMeasuring Body ChangesGetting Started: 12 Weeks OutTesting for KetosisAvoiding Too Much AerobicsDrugsDrugs and SportsSide Effects of Steroid UseDiureticsGrowth HormoneDrug Testing and BodybuildingSuper-SupplementationThe Last Week"Depletion"Carbing-UpLosing WaterTraining, Posing, and DietThe Night BeforeThe Morning of the ContestBetween Prejudging and the Night ShowAfter the ContestCHAPTER 4INJURIES AND HOW TO TREAT THEMTechnical InformationMuscle and TendonInitial TreatmentSpasms and CrampsTendinitisPainTherapyInjury PreventionJoints and LigamentsInjuries to the Capsule and LigamentsTreatmentJoint DislocationPractical InformationThe CalvesThe KneeThe Upper LegThe GroinLower AbdomenLower BackUpper BackThe ShouldersThe PectoralsThe BicepsThe TricepsThe ElbowsThe ForearmsTraining Around InjuriesCold-Weather TrainingA Quick SummaryMuscle Stiffness, Soreness, or InjuryPain or Problems with Your JointsPumping Up Your DietWhat to Watch Out For: DehydrationWhat's Going On with My Immune System?The Final TouchpardIndex

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Book SynopsisThe ultimate ''one stop'' guide to training with dumbbells. Practical and easily accessible, The Total Dumbbell Workout is perfect for the fitness enthusiast or fitness professional who wants to lightly improve their knowledge and heavily improve the range of exercises they can use in their training. Tried and tested exercises are accompanied by clear photos and illustrations presented in a modern and logical way.The Total Dumbbell Workout is brimming with ideas for using this bestselling piece of fitness equipment not just in the gym but at home too. Packed with clear and easy to use exercises, this how-to reference book also provides adaptations of basic and advanced exercises making it ideal for anyone who wants to get the most out of their fitness gear.- Each exercise idea is organised by fitness level and includes follow-up and extension ideas. - Written in a jargon-free and concise style, this book is light on the science and background, heavy on practicality.Trade ReviewThe Total Workout books are one-stop guides to training with dumb-bells and gyms balls ... these books are a great incentive to push your sessions that bit further. * Metro *

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Book SynopsisOver two million people have turned to Strength Training Anatomy for an inside look at how the body performs during exercise. Now with new exercises, stretches, and exercise variations, and with more of Frédéric Delavier’s signature art, the fourth edition of this classic work sets the standard by which all other strength training resources will be judged.No other resource combines the visual detail of top anatomy texts with expert strength training advice. Over 700 anatomical illustrations, including 90 new to this edition, depict 231 exercises and variations to reveal the primary muscles involved as well as all the relevant surrounding structures, including bones, ligaments, tendons, and connective tissue.Like having an X-ray for each exercise, the anatomical depictions show both superficial and deep layers and detail how various setup positions affect muscle recruitment and emphasize underlying structures. New to this edition are stretching exercises, safety and injury callouts, and training recommendations based on body morphology.Author and illustrator Frédéric Delavier is known across the world for his signature artwork and books that have been translated into over 30 languages. Now he offers you the most comprehensive edition of his master work yet with Strength Training Anatomy, Fourth Edition.Table of ContentsChapter 1. ArmsChapter 2. ShouldersChapter 3. ChestChapter 4. BackChapter 5. LegsChapter 6. ButtocksChapter 7. Abdomen

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Book SynopsisDeveloped by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance. The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With HKPropel Access, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation. The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features: Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use. Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry. A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements. Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines. Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique.Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice. Note: A code for accessing HKPropel is included with all new print books.Trade Review“This is the most comprehensive reference available for exercise professionals in the area of strength and conditioning. The depth of information is unmatched, and the level of current research dissemination is excellent.”©Doody’s Review Service, 2016, Kimberly Friedman, MS, The Ohio State UniversityTable of ContentsChapter 1. Structure and Function of Body SystemsN. Travis Triplett, PhD Musculoskeletal System Neuromuscular System Cardiovascular System Respiratory System Conclusion Learning AidsChapter 2. Biomechanics of Resistance ExerciseJeffrey M. McBride, PhD Skeletal Musculature Anatomical Planes and Major Body Movements Human Strength and Power Sources of Resistance to Muscle Contraction Joint Biomechanics: Concerns in Resistance Training Conclusion Learning AidsChapter 3. Bioenergetics of Exercise and TrainingTrent J. Herda, PhD, and Joel T. Cramer, PhD Essential Terminology Biological Energy Systems Substrate Depletion and Repletion Bioenergetic Limiting Factors in Exercise Performance Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise Metabolic Specificity of Training Conclusion Learning AidsChapter 4. Endocrine Responses to Resistance ExerciseWilliam J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD Synthesis, Storage, and Secretion of Hormones Muscle as the Target for Hormone Interactions Role of Receptors in Mediating Hormonal Changes Categories of Hormones Heavy Resistance Exercise and Hormonal Increases Mechanisms of Hormonal Interactions Hormonal Changes in Peripheral Blood Adaptations in the Endocrine System Primary Anabolic Hormones Adrenal Hormones Other Hormonal Considerations Conclusion Learning AidsChapter 5. Adaptations to Anaerobic Training ProgramsDuncan French, PhD Neural Adaptations Muscular Adaptations Connective Tissue Adaptations Endocrine Responses and Adaptations to Anaerobic Training Cardiovascular and Respiratory Responses to Anaerobic Exercise Compatibility of Aerobic and Anaerobic Modes of Training Overtraining Detraining Conclusion Learning AidsChapter 6. Adaptations to Aerobic Endurance Training ProgramsAnn Swank, PhD, and Carwyn Sharp, PhD Acute Responses to Aerobic Exercise Chronic Adaptations to Aerobic Exercise Adaptations to Aerobic Endurance Training External and Individual Factors Influencing Adaptations to Aerobic Endurance Training Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers Conclusion Learning AidsChapter 7. Age- and Sex-Related Differences and Their Implications for Resistance ExerciseRhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD Children Female Athletes Older Adults Conclusion Learning AidsChapter 8. Psychology of Athletic Preparation and PerformanceTraci A. Statler, PhD, and Andrea M. DuBois, MS Role of Sport Psychology Ideal Performance State Energy Management: Arousal, Anxiety and Stress Influence of Arousal and Anxiety on Performance Motivation Attention and Focus Psychological Techniques for Improved Performance Enhancing Motor Skill Acquisition and Learning Conclusion Learning AidsChapter 9. Basic Nutrition Factors in HealthMarie Spano, MS, RD Role of Sport Nutrition Professionals Standard Nutrition Guidelines Macronutrients Vitamins Minerals Fluid and Electrolytes Conclusion Learning AidsChapter 10. Nutrition Strategies for Maximizing PerformanceMarie Spano, MS, RD Precompetition, During-Event, and Postcompetition Nutrition Nutrition Strategies for Altering Body Composition Feeding and Eating Disorders Conclusion Learning AidsChapter 11. Performance-Enhancing Substances and MethodsBill Campbell, PhD Types of Performance-Enhancing Substances Hormones Dietary Supplements Conclusion Learning AidsChapter 12. Principles of Test Selection and AdministrationMichael McGuigan, PhD Reasons for Testing Testing Terminology Evaluation of Test Quality Test Selection Test Administration Conclusion Learning AidsChapter 13. Administration, Scoring, and Interpretation of Selected TestsMichael McGuigan, PhD Measuring Parameters of Athletic Performance Selected Test Protocols and Scoring Data Statistical Evaluation of Test Data Conclusion Learning AidsChapter 14. Warm-Up and Flexibility TrainingIan Jeffreys, PhD Warm-Up Flexibility Types of Stretching Conclusion Static Stretching Techniques Dynamic Stretching Techniques Learning AidsChapter 15. Exercise Technique for Free-Weight and Machine TrainingScott Caulfield, BS Fundamentals of Exercise Technique Spotting Free-Weight Exercises Conclusion Resistance Training Exercises Learning AidsChapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement TrainingG. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS General Guidelines Body-Weight Training Methods Core Stability and Balance Training Methods Variable-Resistance Training Methods Nontraditional Implement Training Methods Unilateral Training Conclusion Alternative Modes and Nontraditional Exercises Learning AidsChapter 17. Program Design for Resistance TrainingJeremy M. Sheppard, PhD, and N. Travis Triplett, PhD Principles of Anaerobic Exercise Prescription Step 1: Needs Analysis Step 2: Exercise Selection Step 3: Training Frequency Step 4: Exercise Order Step 5: Training Load and Repetitions Step 6: Volume Step 7: Rest Periods Conclusion Learning AidsChapter 18. Program Design and Technique for Plyometric Training David H. Potach, PT, and Donald A. Chu, PhD, PT Plyometric Mechanics and Physiology Design of Plyometric Training Programs Age Considerations Plyometrics and Other Forms of Exercise Safety Considerations Conclusion Plyometric Drills Learning AidsChapter 19. Program Design and Technique for Speed and Agility Training Brad H. DeWeese, EdD, and Sophia Nimphius, PhD Speed and Agility Mechanics Neurophysiological Basis for Speed Running Speed Agility Performance and Change-of-Direction Ability Methods of Developing Speed Methods of Developing Agility Program Design Speed Development Strategies Agility Development Strategies Conclusion Speed and Agility Drills Learning AidsChapter 20. Program Design and Technique for Aerobic Endurance Training Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD Factors Related to Aerobic Endurance Performance Designing an Aerobic Endurance Program Types of Aerobic Endurance Training Programs Application of Program Design to Training Seasons Special Issues Related to Aerobic Endurance Training Conclusion Aerobic Endurance Training Exercises Learning AidsChapter 21. PeriodizationG. Gregory Haff, PhD Central Concepts Related to Periodization Periodization Hierarchy Periodization Periods Applying Sport Seasons to the Periodization Periods Undulating Versus Linear Periodization Models Example of an Annual Training Plan Conclusion Learning AidsChapter 22. Rehabilitation and Reconditioning David H. Potach, PT, and Terry L. Grindstaff, DPT Types of Injury Tissue Healing Rehabilitation and Reconditioning Strategies Program Design Reducing Risk of Injury and Reinjury Conclusion Learning AidsChapter 23. Facility Design, Layout, and OrganizationAndrea Hudy, MA General Aspects of New Facility Design Existing Strength and Conditioning Facilities Assessing Athletic Program Needs Designing the Strength and Conditioning Facility Arranging Equipment in the Strength and Conditioning Facility Maintaining and Cleaning Surfaces and Equipment Conclusion Learning AidsChapter 24. Facility Policies, Procedures, and Legal IssuesTraci Statler, PhD, and Victor Brown, MS Mission Statement and Program Goals Legal and Ethical Issues Staff Policies and Activities Facility Administration Emergency Planning and Response Conclusion

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Book SynopsisWritten by Brad Schoenfeld, PhD, a leading authority on muscle hypertrophy, Science and Development of Muscle Hypertrophy, Second Edition, is the definitive resource for strength and conditioning professionals, researchers, and instructors seeking information on muscle hypertrophy.Table of ContentsChapter 1. Hypertrophy-Related Responses and Adaptations to Exercise Stress Neuromuscular System Endocrine, Paracrine, and Autocrine SystemsChapter 2. Mechanisms of Hypertrophy Mechanical Tension Metabolic Stress Muscle DamageChapter 3. The Measurement of Muscle Hypertrophy Indirect Measures Site-Specific MeasuresChapter 4. Role of Resistance Training Variables in Hypertrophy Volume Frequency Load Exercise Selection Type of Muscle Action Rest Interval Length Repetition Duration Exercise Order Range of Motion Intensity of EffortChapter 5. Advanced Training Practices Loaded Stretch Training Intraset Rest Training Drop Sets Supersets and Pre-exhaustion Eccentric Overload TrainingChapter 6. Role of Aerobic Training in Hypertrophy Hypertrophic Effects From Aerobic-Only Training Concurrent Training Chapter 7. Factors in Maximal Hypertrophic Development Genetics Age Sex Training StatusChapter 8. Program Design for Maximal Hypertrophy Biomechanics Exercise Selection Strategies PeriodizationChapter 9. Nutrition for Hypertrophy Energy Balance Macronutrient Intake Feeding Frequency Nutrient Timing

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Book SynopsisFuel bodybuilding success with macronutrient meal prepSculpting your ideal body demands hard work, dedication, and the right diet. The Bodybuilding Meal Prep Cookbook will help you achieve a lean, chiseled look with an array of macro-rich dishes that can be prepped quickly and enjoyed on the go.What sets this bodybuilding cookbook apart: 6-week meal plan?This step-by-step guide does the heavy lifting for you, laying out what you should make each week to achieve your fitness goals, providing shopping and equipment lists, and guiding you through any advanced prep work. Success beyond 6 weeks?This cookbook includes 40+ additional recipes that allow you to seamlessly create and customize your meals far past the initial 6-week plan. Optimize your intake?Each recipe contains comprehensive nutritional calculations, so you know the exact calorie count and the amount of protein, carbs, and fat you?re getting. Pump up your meal prep for the physique you seek with this indispensable bodybuilding cookbook.

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Book SynopsisProvides serious strength trainers and bodybuilders with the keys to creating lean muscle mass. This title focuses on the more elaborate techniques that experienced strength training enthusiasts can use to accelerate their progress. In addition to 60 exercises, 19 stretches and 9 programmes, it's packed with over 1,200 full-colour photographs.Table of ContentsPart 1 New goals to help you keep growing; Five Factors That Stimulate Muscle Growth; Free Weights or Machines: How to Make the Right Choice; Compound or Isolation Exercises; Part 2 Exercises for the main muscle groups; Get Bigger Shoulders; Shoulder Exercises; Develop a Complete Back; Back Exercises.

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Book Synopsis Best-selling author Frédéric Delavier brings his singular style to active women serious about slimming, toning, and shaping their bodies. Delavier’s Sculpting Anatomy for Women: Core, Butt, and Legs helps women eliminate love handles and reduce cellulite through more than 75 exercises, 120 full-color photos, and 125 distinctive illustrations. Table of ContentsYour Mission: A Flat Belly and a Sexy Butt in Three Months Five Tips to Get You Started 1. Motivation Is Essential 2. It’s Never Too Late to Reshape Your Body 3. Exercise for Your Health 4. Listen to Your Body 5. Exercise for Beauty Nutrition: The Foundation of Your Health Rules of Nutrition Nutrients That Give You Energy How to Work Your Buttocks and Abdominal Muscles Sculpt Your Butt 24 Sculpt Your Abs 27 Get Rid of Cellulite Two Types of Cellulite Reasons You Get Cellulite How to Beat Cellulite GOAL 1: SLIM YOUR WAIST Static Stretch for the Waist Standing Side Bend Torso Twist With a Stick Lying Torso Twist Side Plank Swimming GOAL 2: STRENGTHEN YOUR ABDOMINALS Crunch, Feet on the Floor Crunch, Legs Raised Sit-Up, Feet on the Floor Crunch, Feet on a Bench Oblique Crunch, Feet on the Floor or a Bench Oblique Crunch, Legs Raised In-and-Out Reverse Crunch Bicycle Oblique Bicycle Sphinx GOAL 3: SCULPT YOUR BUTT Leg Lift to the Side Leg Lift on the Belly Leg Lift on the Knees Leg Lift With a Bent Knee Opposite Arm and Leg Raise Side Leg Raise on the Knees Bridge Bridge, Feet on a Bench Bridge With One Leg Raised Lying Hamstring Stretch Buttocks Stretch Leg Extension to the Back Leg Extension to the Side Lateral Leg Curl GOAL 4: TONE YOUR LEGS Standing Knee Raise Body-Weight Squat Deadlift Squat With a Bar Wide-Leg Squat Good Morning With a Bar Step-Up on a Bench Forward Lunge Forward Lunge With Dumbbells Alternating Side Lunge Standing Hamstring Stretch Hamstring Stretch Using a Bench Standing Calf Raise Calf Raise Using a Dumbbell Calf Stretch DEVELOP YOUR OWN CUSTOMIZED PROGRAMKnow Your Body Well So You Can Train Effectively Dominant Characteristics Personalizing Your Training Design Your Program Morphology A, Program 1: Beginner Morphology A, Program 2: Intermediate Morphology A, Program 3: Advanced Morphology B, Program 1: Beginner Morphology B, Program 2: Intermediate Morphology B, Program 3: Advanced Morphology C, Program 1: Beginner Morphology C, Program 2: Intermediate Morphology C, Program 3: Advanced

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Book SynopsisTudor Bompa revolutionized Western training methods when he introduced his groundbreaking theory of periodization in Romania in 1963. He has since gone on to become a world-renowned exercise scientist and the foremost authority on periodization and the development of biomotor abilities. In Periodization of Strength Training for Sports, Fourth Edition, Bompa partners with international strength and conditioning expert Carlo Buzzichelli to go beyond the simple application of bodybuilding or powerlifting programs to show you what training to schedule—and when—to build athletic strength and maximize performance at the right time.Periodization of Strength Training for Sports demonstrates how to use periodized workouts to peak at optimal times by manipulating strength training variables through six training phases—anatomical adaptation, hypertrophy, maximum strength, conversion to specific strength, maintenance, and peaking. Coaches and athletes in 30 sports now have at their fingertips proven programs that take into consideration the specific phases and unique demands of their sport, along with information about the dominant energy system, limiting factors for performance, and objectives for strength training. No more guessing about preseason conditioning, in-season workloads, or rest and recovery periods—now it’s simply a matter of implementing the strategies in this book. Rather than experiment with untested training regimens, let the proven science and ready-made training schedules go to work for you. Periodization of Strength Training for Sports eliminates the guesswork and establishes a clear path to achieving the best results for peaking at the ideal time.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.Trade Review“Periodization of Strength Training for Sports can be used as a guide for coaches as well as for athletes who want to reach their full potential and avoid overtraining and injuries. I designed my annual training plan according to this book, and it helped my 3×3 basketball team achieve a #1 world ranking.”—Darko Krsman, MSc, ISCI-SSC, CSCS, Strength and Conditioning Coach, Coach of FIBA’s Top-Ranked 3×3 Basketball Team“Periodization of Strength Training for Sports is a must-read book for coaches in all sports who want their athletes to reach maximum performance. This resource has helped me train national-level athletes to elite-level athletes.”—Lucian Nicolescu, Strength and Conditioning Coach for Elite Tennis Players and Track and Field Olympians, 2018 Strength and Conditioning Coach of the Year (Awarded by the International Strength and Conditioning Institute)“Bompa is one of the founding fathers of sports training methodology, and his Periodization of Strength Training for Sports, wonderfully revised with Buzzichelli’s input, lays out a framework for how to maximize the strength, speed, and endurance of athletes.”—Tom Farrow, Physical Performance Specialist, Founder and Codirector of Areté PerformanceTable of ContentsPart I. Foundations of Strength TrainingChapter 1. Strength, Power, and Muscular Endurance in SportsChapter 2. Neuromuscular Response to Strength TrainingChapter 3. Laws and Principles of Strength Training for SportsPart II. Planning, Periodization, and Program DesignChapter 4. Manipulation of Training VariablesChapter 5. The Microcycle Short-Term PlanChapter 6. The Annual PlanChapter 7. Long-Term Planning for Team SportsPart III. Periodization of StrengthChapter 8. Anatomical AdaptationChapter 9. Hypertrophy TrainingChapter 10. Maximum StrengthChapter 11. Conversion to Specific StrengthChapter 12. Maintenance, Cessation, and CompensationChapter 13. Peaking for Maximum Performance

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Book SynopsisFunctional Training Anatomy covers all aspects of how to build a purposeful, effective, and efficient training program that develops the power, strength, stability, and functional mobility needed to support the body’s demands in athletic performance and daily living.Trade Review"Functional Training Anatomy provides a much-needed connection of muscle- and movement-based perspectives on program design, emphasizing training patterns that are fundamental to performance across sports. Presenting an effective system of exercise categorization along with tips on how to correctly perform impactful exercises, Functional Training Anatomy is a great resource for all fitness and performance professionals."—Kevin Neeld, PhD, Head Performance Coach for the Boston Bruins“Functional Training Anatomy does a great job of explaining the ‘why.’ I highly recommend it for anyone serious about training and performance.”—Ben Bruno, Celebrity Personal Trainer“If there is one training question that comes up time and again, it is ‘Where do I start?’ Functional Training Anatomy is part of the answer!”—Charlie Weingroff, Physical Performance Lead and Head Strength and Conditioning Coach for the Canadian Men’s National Basketball Team“Having a solid working knowledge of anatomy is necessary for all coaches, and Functional Training Anatomy breaks down the anatomical considerations for key exercises and lifts in a simple yet effective way. Coaches will gain a deeper understanding of these movements through the study of anatomy, which will ultimately improve their programming. Functional Training Anatomy should be a staple in all young coaches’ libraries."—Sue Falsone, Personal Trainer and Clinician ConsultantTable of ContentsChapter 1. Functional Training in MotionChapter 2. Mobility ExercisesChapter 3. Motor Control and Movement Preparation ExercisesChapter 4. Plyometric and Medicine Ball ExercisesChapter 5. Heavy Implement Power ExercisesChapter 6. Upper-Body Strength ExercisesChapter 7. Lower-Body Strength ExercisesChapter 8. Core and Rotational Strength MovementsChapter 9. Functional Strength Training Program Examples

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Book SynopsisAustin Current, BSc., CSCS, CISSN, is a fitness coach and educator. He holds a Bachelor's Degree in Exercise Science and is a National Strength and Conditioning Association Certified Strength Coach Specialist (NSCA-CSCS) alongside a Certified Sports Nutritionist from the International Society of Sports Nutrition (ISSN-CISSN).He is the co-owner of Physique Development Consulting, LLC (www.physiquedevelopment.com), and coaches clients in-person and online from all over the world. Austin has helped run seminars around North America and Europe since early 2018 educating personal trainers and passionate gym-goers in anatomy, exercise execution, biomechanics, nutrition, and program design.Outside of coaching and educating, he has had a successful competitive career as a natural physique bodybuilder, earning his professional status in the International Federation of Bodybuilding (IFBB) at age 20 as the second-youngest male in the organization's history in 2014. In hiTrade ReviewI highly recommend The Science of Strength Training. It's a comprehensive, actionable, and easy-to-understand handbook for new and experienced weightlifters alike. Worth ten times the price. -- Mike Matthews, author of Bigger Leaner Stronger and Thinner Leaner StrongerI am blown away with the quality of this book! From the photos, diagrams, and text. This is truly the resource for both coaches and those trying to understand the science of lifting more. The perfect resource for learning what exercises target what muscles, how to execute them, and how to train for your goals. Austin's book is an incredible resource for anyone interested in fitness and lifting. -- Alyssa Olenick, Ph.D.(c), CISSN, Researcher & CoachAustin Current's Science of Strength Training is a great read for both beginners and advanced trainees alike. Far too often people head into the gym without a clear understanding of the physiology behind the process in which they are engaged. Austin does a great job of breaking down the complex science behind weight training while making it understandable for everyone and ensuring practical applications every step of the way. I can't recommend it enough. -- Cliff Wilson, author of Bodybuilding: The Complete Contest Preparation Handbook and 13x World Champion Natural Bodybuilding CoachAustin has done an incredible job on putting together the Science of Strength Training. He's found the perfect balance of laying it out in a way that will benefit both the average gym-goer who just loves to train and the more dedicated coach or trainer who has a deeper understanding of the science side of things. I honestly couldn't recommend this book enough, and I will be using it as a reference for both my online and in-person clients and for the coaches and trainers I help out along the way. -- Danny Kennedy, Personal Trainer & Host of The Fitness & Lifestyle Podcast

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Book SynopsisClients often find the camaraderie of group training to be engaging and fun, motivating them to commit to regular activity. But participants also appreciate a more personalized experience, with focused attention from the instructor. That’s where small-group training comes in. A Professional’s Guide to Small-Group Personal Training is a much-needed resource designed to help you successfully lead training sessions for small groups—incorporating group dynamics and your knowledge of training principles to develop business offerings that will create a new stream of revenue. Learn how to apply group dynamics and social interaction to create a comfortable environment for clients who enjoy personal training in a group setting. Develop the skills necessary to quickly modify work for each participant to keep your entire group engaged and progressing toward their fitness goals. Increase client performance, adherence, and enjoyment while growing relationships bTable of ContentsPart I. The Business of Small-Group Personal TrainingChapter 1. Understanding Small-Group Personal TrainingChapter 2. Risk Management and Safe Training PracticesChapter 3. Creating Your PlanChapter 4. Building Your Client BasePart II. Working With Small GroupsChapter 5. Assessment and Exercise TestingChapter 6. Understanding Your Client and Enhancing the Group ExperienceChapter 7. The Three Styles of Coaching: Verbal, Visual, KinestheticChapter 8. Strategies to Optimize Group AchievementPart III. Applying Foundational Training Principles to Programming PracticesChapter 9. Training Principles and Programming ComponentsChapter 10. Advanced Training TechniquesChapter 11. Dynamic Warm-Ups and Cool-DownsPart IV. Sample ProgramsChapter 12. Introductory Training ProgramsChapter 13. Advanced Training ProgramsChapter 14. Partner and Team Training ProgramsChapter 15. Selected Exercises

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Book SynopsisWhile speed is often viewed as the defining characteristic of elite athletic performance, there remains plenty of misinformation and confusion about what speed truly is and how it can be developed. Speed is far more than seconds on a stopwatch—it is the result of multiple anatomical systems working together in highly coordinated unison, from the cross-body co-contractions of deep myofascial tissues to the pulsing contract-and-release cycle of the nervous system.The Anatomy of Speed is a resource like no other. Bill Parisi, the internationally recognized expert and founder of Parisi Speed School, delves deep into the physiological mechanisms of speed through in-depth interviews with top experts and researchers in the field. The text provides scientifically proven exercises and drills for developing speed that will help performance coaches and athletes more effectively maximize development of this precious attribute. Using detailed photo sequences, enhanced with Trade Review“What is the largest difference between great players in high school, college, and the pro level? I would argue that it is speed. When muscles contract, they create force and stiffness. Thus, speed only comes with optimal sequencing of rapid muscle pulsing into activation for force development and rapid relaxation for muscle length changes. Bill Parisi has coached speed in many sports and at all levels of athletic development. His success speaks for itself. In The Anatomy of Speed he has integrated science and his coaching skills into a consumable text with an approach that will work for anyone wanting more speed.”—Stuart McGill, Professor Emeritus and Author of Back Mechanic and Low Back Disorders“The Anatomy of Speed contains proven speed training concepts that I have successfully used throughout my 40-year career as a Division I college and NFL strength and conditioning coach. Bill Parisi combines the evidence-based principles behind them, with the latest science on speed training, and serves it up in an engaging, practical way that coaches and athletes of all types can easily understand and use. It is essential reading for anyone who wants to improve speed, agility, and quickness.”—Mike Woicik, Six-Time Super Bowl Champion and Former Head Strength and Conditioning Coach for the Dallas Cowboys and New England Patriots"Everyone knows that speed is essential to high-level athletic performance, but few coaches can actually break it down to its constituent parts and outline how to optimize each of them. Bill Parisi is one of those coaches. In this comprehensive resource, he combines his extensive experience with invaluable input from other industry leaders to present a comprehensive who, what, when, where, and how of elite speed development. It's a must-read for coaches and athletes alike."—Eric Cressey, Director of Player Health and Performance for the New York Yankees and Owner of Cressey Sports Performance“The information in this book has been a staple in my training program throughout my high school career and beyond. The Parisi Speed School coaches I worked with understand the physical demands of the highest caliber athletes and know how to implement the proper training programs to allow athletes to maximize their abilities.”—Tobin Heath, USA Women’s Soccer Gold Medalist“Seemingly anyone with a growth mindset looking to take his or her performance to the next level knows it comes down to consistency, resiliency, and SPEED. The Anatomy of Speed provides a proven framework of periodized training that leads to elite results. If you are looking for an edge, read this book.”—Mark Glicini, Four-Year Varsity Starter for Yale Lacrosse, Three-Time Ivy League Champion, NCAA All-American, Professional Lacrosse Player for Chaos Lacrosse Club in the Premier Lacrosse League (PLL), and Member of the San Diego Seals in the National Lacrosse League (NLL)“Speed has always been a highly prized commodity for any athlete. Yet for years speed training seemed to take a secondary role to strength training in athletic performance programs. Speed training is finally assuming its rightful role as a key part of performance programs, and no one has done more to drive this change than Bill Parisi—a name closely linked to the concept of speed. Bill's systems and methodologies have made innumerable athletes faster—not just on the track but also, crucially, on the fields and courts of multiple sports. In this book he lays out the secrets of improving speed that he has gleaned from years of practice.”—Ian Jeffreys, PhD, FNSCA, ASCC, CSCS*D, NSCA-CPT*D, Proprietor and Performance Director of All-Pro Performance“The Anatomy of Speed is one of the most comprehensive resources for speed development out there. Coach Parisi’s ability to break down the science of speed, as well as the tactical and technical aspects of speed development, is second to none. I have been fortunate to know Coach Parisi for many years and have always admired his ability to take complex topics and make them easy to understand. The Anatomy of Speed is a must-have resource for anyone who is serious about becoming faster or teaching athletes to become faster.”—Todd Wright, Assistant Coach and Vice President of Player Performance for the Los Angeles Clippers“Anyone who has ever said that you can’t develop speed has never met Coach Bill Parisi. In The Anatomy of Speed you’ll find a blueprint that reveals your path to fastness.”—Nick Winkelman, PhD, Head of Athletic Performance and Science for the Irish Rugby Football Union and Author of The Language of Coaching"As a pioneer of sports performance and speed, Bill Parisi is always building his knowledge to share with others as an authentic coach, charismatic speaker, and educated author. Now he goes into the why's behind speed, specifically the role of anatomy and the fascial system in enabling optimal and efficient movement. I continue to learn from Bill, as both an experienced coach and a passionate writer, and his wisdom regarding how to build the ultimate expression of human movement: speed."—Phil Wagner, MD, CEO of Sparta ScienceTable of ContentsChapter 1. The Many Forms of SpeedChapter 2. Systems of SpeedChapter 3. Pre–Warm-Up for Injury PreventionChapter 4. Session-Based Active Dynamic Warm-UpChapter 5. Speed-Specific StrengthChapter 6. AccelerationChapter 7. Maximum VelocityChapter 8. DecelerationChapter 9. Multidirectional SpeedChapter 10. AgilityChapter 11. System-Specific RecoveryChapter 12. Programming Menus

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Book SynopsisThe companion journal to Mike Matthews’s acclaimed fitness bible Muscle for Life—“a must-read for anyone at any age who wants to lose fat, build muscle, and get strong…for life” (Mark Divine, New York Times bestselling author). In the “meticulously researched, clearly written, and utterly practical” (Strauss Zelnick, author of Becoming Ageless) Muscle for Life, fitness guru Mike Matthews presented the tools and science to achieve and maintain your best possible body. Muscle for Life was published as the definitive fitness guide for men and women over forty who want to build muscle, lose fat, and get healthy without having to follow fad diets or tedious workout routines. Now in the accessible and guided companion fitness journal, Mike distills the finer points of Muscle for Life into an easily digestible guided journal to help you ma

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Book SynopsisPacked with almost 100 basic, intermediate, and advanced exercises, Kettlebell Training, Second Edition, provides complete coverage on getting started with kettlebells, creating customized sport-specific routines, and conditioning the whole body.Trade Review“Kettlebell sport is an extraordinarily effective physical and mental activity. I’m grateful to Steve Cotter for bringing kettlebell workouts and kettlebell sport to the next level by making it easy to understand and easy for the fitness community to accept. Kettlebell Training, Second Edition, is the most comprehensive and well-organized guide to training with kettlebells. It is a must-read for anyone interested in getting fit with kettlebells.”—Denis Vasilev, Kettlebell Sport World Champion“Anyone looking to improve their movement skills, and overall health and well-being, will find exactly what they are looking for in Steve Cotter’s new edition of Kettlebell Training.”—David Weck, Founder of WeckMethod and Inventor of the BOSU Balance Trainer“Steve Cotter is the world’s leading authority in kettlebell training. This book should be your number one resource.”—Jose Vazquez, PT, CSCS, Major League Strength Coach for the Texas Rangers Baseball Club“Steve Cotter has turned the martial arts aspect of kettlebell into an art form. His book, Kettlebell Training, will help you efficiently achieve your fitness goals and improve your well-being.”—Xande Ribeiro, IBJJF Hall of FamerTable of ContentsChapter 1. The Kettlebell AdvantageChapter 2. Getting Started With KettlebellsChapter 3. Exercise PrinciplesChapter 4. Basic NutritionChapter 5. Setting Goals, Assessing Fitness, and Training SafelyChapter 6. Warming Up and Cooling DownChapter 7. Basic ExercisesChapter 8. Intermediate ExercisesChapter 9. Advanced ExercisesChapter 10. Creating a Customized Fitness ProgramChapter 11. Sport-Specific Training ProgramsChapter 12. Training for Kettlebell as a SportChapter 13. Holistic Lifestyle of Kettlebell Training

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Book SynopsisNSCA’s Essentials of Tactical Strength and Conditioning is the ideal preparatory guide for those seeking TSAC-F certification. The book is also a great reference for fitness trainers who work with tactical populations such as military, law enforcement, and fire and rescue personnel. Table of ContentsChapter 1: Tactical Strength and Conditioning: An OverviewBrent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA Katie Sell, PhD, CSCS,*D, TSAC-F Patricia A. Deuster, PhD, MPH, CNS NSCA TSAC Program Duties of a Tactical Athlete Job Analysis of a Tactical Athlete Assessment of the Individual Program Design Chapter 2: Cardiopulmonary and Endocrine Responses and Adaptations to ExerciseDenise Smith, PhD Cardiovascular Structure and Function Pulmonary Anatomy and Function Acute Cardiovascular Responses to Exercise Acute Respiratory Responses to Exercise Acute Endocrine Responses to Exercise Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations Chapter 3: Skeletal Muscle Anatomy and BiomechanicsMichael R. Deschenes, PhD Raymond W. McCoy, PhD Bones and the Skeleton Skeletal Muscle Muscle Mechanics Neuromuscular Anatomy Neural Responses During Exercise Biomechanical Principles Types of Muscle-Strengthening Exercises Biomechanical Factors Affecting Muscle Strength Chapter 4: Physiological Adaptations and BioenergeticsTodd Miller, PhD, CSCS,*D, TSAC‐F, FNSCA Bioenergetics and Metabolism Physiological Adaptations to Exercise Detraining and Retraining Chapter 5: Basic Nutrition for Tactical PopulationsSteve Hertzler, PhD, RD, LD Amanda Carlson-Phillips, MS, RD, CSSD Guidelines for Dispensing Nutrition Information Step 1: Understand the Demands of the Tactical Athlete Step 2: Understand Basic Fueling Concepts Step 3: Provide Nutritional Guidance Step 4: Create Nutritional Recommendations to Support Performance and Recovery Providing Guidance on Energy Balance and Nutrition Tools Chapter 6: Tactical FuelingMaj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD Maj. Aaron P. Crombie, PhD, RD Nutritional Needs of Tactical Athletes Nutrient Requirements of Tactical Athletes Under Various Conditions Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes Chapter 7: Ergogenic AidsAbbie E. Smith-Ryan, PhD, CSCS,*D, FNSCA Colin D. Wilborn, PhD, CSCS, ATC Eric T. Trexler, MA, CSCS Regulation of Dietary Supplements Anti-Doping Agencies and Dietary Supplement Resources Risk Stratification of Supplements Common Performance-Enhancing Substances: Potential Benefits, Risks, and Side Effects Illegal Performance-Enhancing Substances Signs and Symptoms of Ergogenic Aid Abuse Chapter 8: Testing and Evaluation of Tactical PopulationsBradley J. Warr, PhD, MPAS Patrick Gagnon, MS Dennis E. Scofield, MEd, CSCS Suzanne Jaenen, MS History of Fitness Testing in Tactical Occupations Types of Performance Tests Testing Procedures Evaluation of Performance Test Results Use of Performance Test Results Chapter 9: Development of Resistance Training ProgramsNicholas A. Ratamess, PhD, CSCS,*D, FNSCA Needs Analysis Resistance Training Program Design Chapter 10: Periodization for Tactical PopulationsG. Gregory Haff, PhD, CSCS,*D, FNSCA, ASCC Defining Periodization Goals of Periodization Principles of Periodization Models Structural Components of Periodized Training Sequencing and Integrating Training Applying Periodization Theory to Deployment-Based Tactical Athletes Applying Periodization Theory to Nondeployed Tactical Athletes Chapter 11: Resistance Training Exercise TechniquesJason Dudley, MS, CSCS,*D, TSAC‐F, RSCC, FMS‐1, USAW‐1 Brad Schoenfeld, PhD, CSCS, NSCA‐CPT, FNSCA Performing Exercises With Alternative Implements Warm-Up Before Resistance Training Guidelines on Body Stance and Alignment, Breathing, and Spotting Resistance Training Exercises Chapter 12: Flexibility and Mobility Exercise Techniques and ProgrammingMark Stephenson, MS, ATC, CSCS,*D, TSAC-F Daniel J. Dodd, PhD, CSCS Comparison of Mobility and FlexibilityTypes of Flexibility and Mobility Exercises Exercise Technique and Cueing Guidelines Program Design Chapter 13: Plyometric, Speed, and Agility Exercise Techniques and ProgrammingMike Barnes, MEd, CSCS, NSCA‐CPT Jay Dawes, PhD, CSCS,*D, NSCA‐CPT,*D, FNSCA Plyometric Training Speed Training Agility Training Chapter 14: Aerobic Endurance Exercise Techniques and ProgrammingMatthew R. Rhea, PhD, CSCS,*D Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA Warming Up Before Aerobic Endurance Training Exercise Techniques and Cueing Guidelines Step 1: Exercise Mode Step 2: Training Frequency Step 3: Training Intensity Step 4: Exercise Duration Step 5: Exercise Progression Program Design Recommendations Chapter 15: Evidence-Based Approach to Strength and Power Training to Improve Performance in Tactical PopulationsDennis E. Scofield, MEd, CSCS Sarah E. Sauers, MS, CSCS Barry A. Spiering, PhD, CSCS Marilyn A. Sharp, MS Bradley C. Nindl, PhD Overview of Occupational Demands Optimizing Occupational Performance Applying Principles of Strength and Power Training Chapter 16: Care and Rehabilitation of Injured Tactical PopulationsDanny McMillian, PT, DSc Common Injury Prevalence and Risk Factors Phases of Tissue Healing Causes, Signs, and Symptoms of Overtraining Syndrome Maintenance of Training Status During Rehabilitation and Reconditioning Guidelines for Injury Care and Rehabilitation Chapter 17: Physiological Issues Related to Fire and Rescue PersonnelKatie Sell, PhD, CSCS,*D, TSAC-F,*D Mark Abel, PhD, CSCS,*D, TSAC-F,*D, USAW Joseph Domitrovich, PhD Critical Job Tasks for Firefighters Environmental, Occupational, and Exposure Concerns Injury and Illness Risks in Firefighters Optimizing Functional Fitness Program Design and Sample Training Approaches Chapter 18: Physiological Issues Related to Law Enforcement PersonnelBen Hinton, MSc, CSCS Sgt Mick Sterli, BPhysEd, MExSc, CSCS,*D, TSAC‐F,*D Robin Orr, PhD, MPhty, BFET, TSAC-F Critical Job Tasks for Law Enforcement Personnel Environmental, Occupational, and Exposure Concerns Injury and Illness Risks Optimizing Functional Fitness Key Program Variables Chapter 19: Physiological Issues Related to Military PersonnelWilliam Kraemer, PhD, CSCS,*D, FNSCA LTC David Feltwell, PT, OCS, TSAC-F Tunde Szivak, PhD, CSCS Critical Job Tasks for Conventional Military and Special Operations Personnel Environmental, Occupational, and Exposure Concerns Injury and Illness Risks Optimizing Functional Fitness Program Design and Sample Training Approaches Chapter 20: Physical Training to Optimize Load CarriagePaul C. Henning, PhD, CSCS Barry A. Spiering, PhD, CSCS Dennis E. Scofield, MEd, CSCS Bradley C. Nindl, PhD Impact of Equipment Load on Biomechanical Demands Physiological and Biomechanical Demands of Load Carriage Practical Considerations for Training Programs to Optimize Load Carriage Chapter 21: Wellness Interventions in Tactical PopulationsRobin Orr, PhD, MPhty, BFET, TSAC-F John R. Bennett, MS, CSCS, EMT-P Chronic Illness and Diseases Conditions Common in Tactical Populations Risk Factors Requiring Wellness Interventions Operating Wellness Programs for Tactical Populations Chapter 22: Organization and Administration ConsiderationsJohn Hofman, Jr, MS, CSCS, USAW, USA T&F, FMS Frank A. Palkoska, MS, CSCS Design Layout and Organization Policies and Procedures Safe Training Environment

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Book Synopsis Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year. Table of ContentsChapter 1. Athlete Needs AnalysisWilliam J. Kraemer, PhD, Brett A. Comstock, MA, James E. Clark, MS, and Courtenay Dunn-Lewis, MAMetabolic Demands of the SportBiomechanical Demands of the SportInjury Risks of the SportIntegrating the Needs AnalysisChapter 2. Athlete Testing and Program EvaluationJay R. Hoffman, PhDFactors That Affect Performance TestingTest SelectionPractical Considerations for Test AdministrationTests for Needs Assessment and Program EvaluationChapter 3. Dynamic Warm-UpAvery D. Faigenbaum, EdDStatic Stretching and PerformanceDynamic Warm-Up and PerformanceDeveloping a Dynamic Warm-Up ProtocolDynamic Warm-Up ExercisesChapter 4. Resistance TrainingNicholas A. Ratamess, PhDAdaptations to Resistance TrainingCustomizing Resistance Training ProgramsResistance Training Program VariablesChapter 5. Power TrainingRobert U. Newton, PhD, Prue Cormie, PhD, and William J. Kraemer, PhDFactors Contributing to Power OutputTargeting Power DevelopmentTraining Methods for Power DevelopmentSelecting Load and Velocity for Power DevelopmentChapter 6. Anaerobic ConditioningJay R. Hoffman, PhDPhysiological Adaptations From Anaerobic Conditioning ProgramsDeveloping Anaerobic Conditioning ProgramsAnaerobic Conditioning ExercisesChapter 7. Endurance TrainingJoel T. Cramer, PhD, and Abbie E. Smith, PhDFactors in Aerobic Endurance PerformanceAerobic Endurance Training VariablesAerobic Endurance Training StrategiesPeriodization for Aerobic Endurance TrainingChapter 8. Agility TrainingLee E. Brown, EdD, and Andy V. Khamoui, MSFactors in Agility PerformanceAssessing AgilityTraining for AgilityAgility Program DesignChapter 9. Speed TrainingJay R. Hoffman, PhD, and John Graham, MS Factors in Speed PerformanceSprinting Mechanics and TechniqueSpeed Program DesignChapter 10. Balance and Stability TrainingNejc Sarabon, PhDProgram Planning and PeriodizationSafe Progression for Balance ExercisesStability Training for Joint SystemsChapter 11. Training Integration and PeriodizationG. Gregory Haff, PhD, and Erin E. Haff, MAGeneral Principles of PeriodizationTraining PeriodsSequencing and Integration of the Training ProcessPractical GuidelinesChapter 12. Training Program ImplementationJay R. Hoffman, PhD, Lee E. Brown, PhD, and Abbie E. Smith, PhDWorkout SessionsOff-Season TrainingCompetitive SeasonConsiderations for Endurance AthletesProgram Evaluation

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Book SynopsisArnold is the long awaited book by Arnold Schwarzenegger, his bestselling autobiography and fitness plan. In its pages the superstar of PUMPING IRON tells you how he became the most successful bodybuilder of our time. With the aid of vivid photographs and a step by step programme, the man who became Mr Olympia and Mr Universe lets you into the secrets of his astonishing success - what to eat, what to wear, how to expand your normal exercise routine into a championship-level workout. A special four-day gym programme includes specific exercises to develop specific muscle-groups, with each exercise illustrated with photographs of Arnold in action.Fascinating and inspiring both as an autobiography and as a fitness guide, ARNOLD: THE EDUCATION OF A BODYBUILDER, will show you how to enjoy better health and increasion relaxation through the disciplines and rewards of bodybuilding.

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Book SynopsisIncludes the basic concepts on exercise, training principles, contest preparation, diet and nutrition that have evolved into modern bodybuilding. This title answers various question bodybuilders could ask. It offers a reference and instructional manual covering various aspect of the sport.

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Book SynopsisIngrid S Clay is a Celebrity Fitness Trainer, Group Fitness Instructor, Figure Bodybuilder, and Plant-Based Chef. She has over 10 years' experience in the Health and Wellness space. She has been featured on Fabletics Fitness App, Livestrong, and Popsugar. She has spent several years designing and teaching HIIT classes. Ingrid has a background in Physics & Electrical Engineering. Her science background influences the way she approaches creating HIIT based programs. Insta: @ingridsclay www.ingridsclay.com

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Book SynopsisMonitoring Training and Performance in Athletes provides practitioners with the information needed in order to oversee an athlete monitoring system and to collect, analyze, and interpret monitoring data so that training programs can be adjusted to achieve optimal athlete preparation and performance. Table of ContentsChapter 1. Why Monitor Athletes? Stress Response to a Training Session Adaptation to a Training Program Risk of Overreaching, Overtraining, Sickness, and Injury Importance of Individualized Monitoring Conclusion Chapter 2. Research Tools for Athlete Monitoring Basic Statistical Tools for Practitioners Descriptive Statistics Reliability Validity Meaningful Change Correlation and Relationships Presentation of Results Qualitative Analysis Conclusion Chapter 3. Physiological Effects of Training Stress General Adaptation Syndrome Model Fitness-Fatigue Model Stimulus-Fatigue-Recovery-Adaptation Model Applications of the Models Fatigue Continuum Overreaching and Overtraining Interdisciplinary and Multifactorial Approaches to Avoid Overtraining Conclusion Chapter 4. Quantifying Training Stress Measurement Tools External Load Internal Load Conclusion Chapter 5. Measures of Fitness and Fatigue Neuromuscular Fatigue Heart Rate Hormonal and Biochemical Markers Immunological Markers Performance Tests Conclusion Chapter 6. Current Monitoring Practices and Technologies Monitoring Practices in Sport Monitoring Technologies Data from Monitoring Technology Applications of Monitoring Technology Conclusion Chapter 7. Integrating Monitoring With Coaching Art and Science of Monitoring Monitoring Data Within a Training Session Providing Monitoring Feedback to Athletes Barriers to Effective Athlete Monitoring Conducting In-House Monitoring Projects Conclusion Chapter 8. Athlete Monitoring Guidelines for Individual Sports Individual Sport Athletes Monitoring in Individual Sports on a Budget Monitoring With Training Diaries Applying Monitoring in Individual Sports Reporting One Week of Monitoring for an Athlete Modifying Training Based on Monitoring Considerations for Monitoring Athletes in Individual Sports Conclusion Chapter 9. Athlete Monitoring Guidelines for Team Sports Team Sport Athletes Monitoring in Team Sports on a Budget Applying Monitoring in Team Sports Monitoring System for Team Sport Reporting One Week of Monitoring for a Team Sport Modifying Training Based on Monitoring Considerations for Monitoring Athletes in Team Sports Conclusion

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Book Synopsis Frédéric Delavier has captivated millions with Strength Training Anatomy. Now readers have access to Delavier’s exercise expertise and trademark illustrations once again with Delavier’s Stretching Anatomy. With full-color photos and illustrations, this guide depicts over 130 exercises to increase flexibility, tone muscles, and reduce injury. Table of Contents INTRODUCTION Why Stretching? Exercises That Reconnect You With Your Body STRETCHING: A USER’S MANUAL A Natural Method Based On How Your Body Feels, Not How Hard You Push Benefits of Stretching Stretching: A Gentle Form of Exercise Types of Stretching Structuring a Stretching Program Learn How to Breathe! For Effective Breathing. Inhaling and Exhaling Breathe Deeply, but Find a Natural Rhythm Active Breathing External Breathing Pulmonary Breathing Why Athletes Should Stretch Stretching Has Five Benefits for Athletes Too Much Flexibility Can Diminish Performance Athletes Have Four Opportunities to Stretch. How an Athlete Should Stretch Breathing During Stretching . Stretching Unilaterally Stretching to Prevent Problems Associated With Sports THE STRETCHES Neck Stretches Stretches for the Shoulders and Chest Muscles To Prevent Shoulder Pain, Stretch the Infraspinatus Preventing Shoulder Pain in Athletes How to Protect the Infraspinatus Stretches for the Arms and Forearms Stretches for the Lateral Flexor Muscles in the Torso Stretches for the Rotator Muscles in the Torso Stretches to Relax the Back. Preventing Lower Back Pain Relaxing the Spinal Column Stretching the Hips Importance of Hip Flexibility Stretching the Buttocks Stretching the Quadriceps Hamstring Stretches Preventing Hamstring Tears Adductor Stretches Calf Stretches STRETCHING PROGRAMS Stretching Programs for Better Muscle Tone and Well-Being Beginner Program Intermediate Program Advanced Program Stretching Programs for Athletes Guidelines on Programs Basic Athletic Program Program for Golf and Sports Involving Torso Rotation Program for Running Sports, Soccer, and Skating Skiing Program Program for Combat Sports Cycling Program Program for Throwing Sports (Shot Put, Basketball, and Handball) Horseback Riding Program Swimming Program. Bodybuilding Program

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Book SynopsisEvery person’s body is different. Short, tall, or big all over, training should be designed to accommodate an athlete’s different joint angles, bone lengths, and overall body structure. In Strength Training for All Body Types: The Science of Lifting and Levers, Lee Boyce and Melody Schoenfeld have teamed up to create a unique resource that explains how different bodies manage various exercises and how to best take advantage of physical attributes to optimize those movements.Strength Training for All Body Types covers 13 body types: Tall Short Big all over Short arms and long legs Short legs and long arms Long torso Long torso, short legs, and long arms Long torso, long legs, and short arms Short torso, short legs, and long arms Short torso, long legs, and short arms Long femurs and short shins Long shins and short femurs Small hands Professionals working with people of various shapes and sizes will learn how to modify common lifts like the deadlift, squat, and bench press to maximize training outcomes and reduce the risk of injury. Detailed analysis and descriptions for each exercise variation provide the rationale for the modification and the science that explains why it is beneficial. The authors also dig into the physics of the body and describe how the length and proportions of body levers (e.g., arms, legs, torso) have an impact on the body’s response to load. You will be better equipped to help clients use their body’s proportions to their advantage rather than being a hindrance to optimal performance.Packed full of strength training exercises, sample workouts, and conditioning work designed for different body sizes, Strength Training for All Body Types gives you the tools you need to help your clients make changes to their technique, become stronger, lift more, and avoid injury.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.Table of ContentsPart I. FoundationsChapter 1. The Importance of Body Type SpecificityChapter 2. Common Body Types in SportChapter 3. Introduction to Fundamental Movement PatternsChapter 4. Levers and ForcesPart II. Exercise OptimizationChapter 5. The Deadlift PatternChapter 6. The Squat PatternChapter 7. The Bench PressChapter 8. The Overhead PressChapter 9. The Chin UpChapter 10. The Row PatternChapter 11. Abdominal StabilityPart III. Rounding Out a Comprehensive Strength ProgramChapter 12. Accessory WorkChapter 13. Considerations for Conditioning TrainingChapter 14. Sample Workouts

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Book SynopsisStrength training used to be simple. Before performance-enhancing drugs muddied the waters and social media fed us new, “ground-breaking” exercises on a weekly basis, people simply focused on lifting the heaviest weights possible to build strength.The Overload System for Strength reintroduces this time-tested, proven approach to achieving strength gains in the shortest time possible. Influenced by legends in the field of strength and conditioning, you will learn the progressive range of motion and neurological carryover training methods from Paul Anderson; supramaximal partial lifts espoused by Bob Peoples, Anthony Ditillo, and Harry Paschall; functional isometrics promoted by Bob Hoffman; and eccentric overloads. Through decades of sweat and effort, these methods have been proven to have the strongest effect on maximizing the nervous system’s capacity to increase force production. In The Overload System for Strength you’ll find the following: Ten advanced methods to increase strength, including progressive range of motion, heavy partials, and functional isometrics Detailed technical instruction for six main lifts that promote large strength gains Frequency, split, and specialization options to fit your preferences, goals, and schedule Written by Christian Thibaudeau, a renowned strength and conditioning coach who has trained Olympic athletes and CrossFit Games competitors, and Tom Sheppard, a strength coach and author who works with Thibarmy, EliteFTS, and T-Nation, The Overload System for Strength brings the methods of legends into the modern era and teaches you how to realize your strength potential. Skip the gimmicks and fads; use the training that has provided results for decades. The Overload System for Strength is your time-tested, proven guidebook to unlocking the strength gains you have been looking for.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.Table of ContentsChapter 1. The Overload System MethodsChapter 2. Science and Application of the Overload SystemChapter 3. The Overload System Foundational ExercisesChapter 4. DeadliftChapter 5. SquatChapter 6. Military PressChapter 7. Bench PressChapter 8. Pendlay RowChapter 9. Explosive PullChapter 10. Assistance ExercisesChapter 11. The Overload System ProgrammingChapter 12. Training Program DesignChapter 13. Specialization Training Epilogue Appendix: Strength Standards

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Book SynopsisThe original bestselling autobiography and fitness plan from the instant number one Sunday Times bestselling author of Be Useful: Seven Tools for LifeArnold Schwarzenegger''s success is down to his incredible mental attitude and physical endurance. This is brought to life in compelling detail as Arnold shares the extraordinary tale of how he went from a small Austrian town to the global stage and the crystal-clear vision that got him to where he is today. Here, he shares how you can do it too.With the aid of vivid photographs and a detailed fitness regime, the man who became Mr Olympia and Mr Universe lets you into the secrets of how to expand your normal exercise routine into a championship-level workout - from harnessing your breathing to choosing the right foods.Fascinating and inspiring both as an autobiography and as a fitness guide, this book will show how everyone can enjoy better physical health and increased mental strength through the timeles

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Book SynopsisAs a leading authority on exercise science and former senior science editor for Muscle & Fitness, Jim Stoppani has helped millions of people change their lives through expertly designed training programs based on research and science. That tradition continues in his third edition of Jim Stoppani’s Encyclopedia of Muscle & Strength.Packed with an impressive 380+ exercises and nearly 140 programs, this comprehensive encyclopedia of training will guide you in maximizing muscle mass, strength, and fat loss. Breaking down the latest science and research, this reference defines more than 130 key terms and concepts; evaluates 95 types of strength training equipment, including suspension trainers, BOSU balance trainers, and kettlebells; and provides nutritional goals for specific training outcomes. You’ll be set for success with 7 programs for maximizing fat loss, 41 programs for building muscle mass, 27 programs for maximizing strength, and handy Quick Tips featuring snippets of Stoppani’s expert advice on exercise technique. Beginner, intermediate, and advanced program options are available for each training objective and incorporate exercises that target 13 muscle groups. Programs are rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness.With guidance from a renowned expert, your training is sure to deliver results. For those who are serious about their training, as well as for personal trainers and strength and conditioning professionals, Jim Stoppani’s Encyclopedia of Muscle & Strength, Third Edition, is the must-have reference for all training needs.Table of ContentsPart I. Training EssentialsChapter 1. Core ConceptsChapter 2. Training VariablesChapter 3. Training CyclesChapter 4. Strength Training EquipmentPart II. Training for Muscle MassChapter 5. Tactics for Building Muscle MassChapter 6. Programs for Building Muscle MassChapter 7. Training Cycles for Building Muscle MassPart III. Training for Maximal StrengthChapter 8. Tactics for Maximizing StrengthChapter 9. Programs for Maximizing StrengthChapter 10. Training Cycles for Gaining Maximal StrengthPart IV. Training for Maximal Fat LossChapter 11. Tactics for Maximizing Fat LossChapter 12. Cardio Training for Maximizing Fat LossChapter 13. Programs for Maximizing Fat LossChapter 14. Training Cycles for Maximizing Fat LossPart V. Training ExercisesChapter 15. ChestChapter 16. ShouldersChapter 17. BackChapter 18. TrapeziusChapter 19. TricepsChapter 20. BicepsChapter 21. ForearmsChapter 22. QuadricepsChapter 23. Hamstrings and GlutesChapter 24. Calves and Tibialis AnteriorChapter 25. Abdominals and CoreChapter 26. Whole BodyChapter 27. CalisthenicsPart VI. Nutrition for Maximizing Muscle Mass, Strength, and Fat LossChapter 28. Nutrition for Maximizing Muscle Mass and StrengthChapter 29. Nutrition for Maximizing Fat LossAppendix A. Metric Equivalents for Dumbbells and Weight PlatesAppendix B. List of Alternative Foods

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Book SynopsisVelocity-Based Training takes an in-depth look at the science of VBT as well as its programming and application. Strength coaches, personal trainers, and athletes will learn how and when to incorporate VBT into training programs to help maximize strength, speed, and power gains throughout the year.Trade Review“Nunzio has done an excellent job of blending athleticism with technology. I highly recommend his book, Velocity-Based Training.”—Brian Cashman, General Manager of the New York Yankees“Nunzio's understanding and practical application of velocity-based training are revolutionizing the field of strength and conditioning. This book will be a valuable addition to any strength and conditioning coaches’ library!”—Will Franco, MS, CSCS, Strength and Conditioning Coach for the Baltimore Orioles“Velocity-based training is a highly effective and useful tool for any athlete. Nunzio provides great insight into its benefits for any coach, at any level, and at any time of the year.”—Ian Kadish, RSCC, CSCS, Director of Strength and Conditioning for the Minnesota Twins“This book is sure to become a staple for strength coaches worldwide and will be a game changer for anyone preparing for a high-intensity athletic endeavor.”—Randy Sullivan, MPT, CSCS, CEO of Florida Baseball RanchTable of ContentsPart I. What Is Velocity-Based Training?Chapter 1. Breaking the VBT CodeChapter 2. Understanding the MetricsChapter 3. Tools of the TradePart II. Getting StartedChapter 4. The Special Strength ZonesChapter 5. Calculating a One-Rep MaxChapter 6. Using Autoregulation and Velocity LossPart III. ProgrammingChapter 7. Yearly Periodization Using VBTChapter 8. Early Off-Season: Tissue Prep and HypertrophyChapter 9. Mid–Off-Season: Submaximal and Maximal StrengthsChapter 10. Late Off-Season and Preseason: Transfer to Sport-Specific PowerChapter 11. In-Season: Strength and Power MaintenanceChapter 12. Sample Programming

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Book SynopsisIf muscle growth seems nonexistent, but you don’t have time to spend more hours in the gym each day, don’t give up. There is a better way. Featuring a revolutionary approach to male physique transformation, Elite Physique: The New Science of Building a Better Body offers a fresh approach to body sculpting. Based on scientifically proven strategies for making workouts more effective, Elite Physique features over 100 exercises and 50 exercise videos for men seeking training programs designed to build muscle, burn fat, or target those problem areas that are slower to respond to training. Written by Dr. Chad Waterbury, a physical therapist who understands how bodies change with age, Elite Physique shows you how to make radical physical changes by manipulating sets, reps, and frequency and by deciding when and how to use advanced training methods. You’ll start by performing an honest physical assessment to establish a starting point and more accurately gauge your progress. As you move into exercises for the lower body and upper body, you'll find tips on altering exercises to alleviate stress on primary joints like the shoulders, elbows, wrists, lower back, hips, and knees. Video clips offer demonstrations of many of the exercises, highlighting proper technique and common mistakes. You’ll learn the finer points of sculpting the midsection and will be able to create programs to target a lagging body part, either as an add-on to full-body training or as a stand-alone high-frequency training plan. Waterbury also includes advice on how to make staple lifts such as squats, deadlifts, and presses more joint friendly for older, more physically battered lifters. He breaks down how training must change as you age—with a program for a 20-year-old looking different than one for a 50-year-old—to safely pursue your goal of a lean, muscular physique. Designed for men looking for the most effective approach to ignite their physique transformation, Elite Physique is a go-to resource.Note: A code for accessing the online video is included with all new print books.Trade Review“Dr. Chad Waterbury has created something truly remarkable here. Elite Physique is a complete guide to building muscle and losing fat, with the scientific rigor of a textbook and the conversational voice of a trusted coach. It’s accessible to lifters of all ages and levels. If you’re serious about improving your strength, physique, and performance, this is the book for you.”—Lou Schuler, Author of The New Rules of Lifting Table of ContentsPart I. Plan for MuscleChapter 1. Assess to ImpressChapter 2. A Man With a PlanChapter 3. Muscle RulesPart II. Muscle MethodologyChapter 4. Building Muscle Versus Burning FatChapter 5. Lower Body TrainingChapter 6. Core TrainingChapter 7. Upper Body TrainingPart III. Muscle ProgrammingChapter 8. Muscle-Building ProgramsChapter 9. Fat-Burning ProgramsChapter 10. Body Part–Specific ProgramsPart IV. Muscle MaintenanceChapter 11. Nutrition for Muscle Growth or Fat LossChapter 12. Strong and Lean for Life

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Book SynopsisBuilding strong, muscular arms takes more than hard work and dedication. It also takes a plan—one rooted in science, based on the latest research, and proven to deliver results. Massive, Muscular Arms: Scientifically Proven Strategies for Bigger Biceps, Triceps, and Forearms is that plan and so much more.Massive, Muscular Arms takes an in-depth look at the underlying principles of biomechanics and anatomy to provide you with a better understanding of why your results may have stagnated and how small adjustments to the most common arm exercises can make them more effective. You will learn about the importance of training for strength and why low-rep strength work is a necessary component to building more aesthetically impressive arms. Packed with over 65 exercises designed to work deep into the muscles, you will be able to substitute selected exercises into your existing program or follow one of the six featured training programs (for novices and experienced lifters alike) that are designed to blast through plateaus and take your arm development up a notch. Author David Barr, a certified strength and conditioning coach who has over two decades of experience in strength and conditioning, also provides you with sidebars that debunk the popular myths that are associated with arm training. Safety considerations for more advanced exercises and advice on how to perform exercises correctly and reduce risk of injury are also included. Let Massive, Muscular Arms help you take your training to the next level!Trade Review“Is there a secret to building big arms? Yes, Massive, Muscular Arms shows you what you need to know to trigger more arm growth, and the workouts that will make a visual impact."—Nick Tumminello, Author of Your Workout Perfected“David Barr provides you with the tools to maximize arm strength and size. Massive, Muscular Arms provides both the foundation and the progressions necessary to develop stellar arms."—Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW, NKT-2, Exercise Science Professor at Grand Canyon University“Want innovative, science-based training to build MONSTER arms? Then you’ve found it in Massive, Muscular Arms!”—Nick Nilsson, the “Mad Scientist of Muscle”“David Barr has done it again with a great book that covers all aspects of massive arm development, from nutrition to training plans to recovery. Highly recommend this book.”—Mike T. Nelson, PhD, MSME, CSCS*D, ISSN, Associate Professor at the Carrick InstituteTable of ContentsIntroduction: Why Arms?Part I. The ScienceChapter 1. Biceps, Triceps, and Forearms: Know the GoalChapter 2. The Science Says . . . : A Smarter Way to TrainChapter 3. Whole-Body IntegrationPart II. The ExercisesChapter 4. Triceps ExercisesChapter 5. Biceps ExercisesChapter 6. Forearm ExercisesChapter 7. Nontraditional ExercisesChapter 8. Recovery OptimizationPart III. The ProgramsChapter 9. Gym-Based ProgrammingChapter 10. Limited-Equipment TrainingChapter 11. Advanced Programming

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Book SynopsisA revolutionary workout guide showing how different muscles of the female body actually work during exercise through lifelike anatomical illustrations which show muscles in action.Trade Review[Review of previous edition: ] A fantastic resource ... which can be used by any woman interested in improving her health and physique.... The book's ease of use, colorful pictures, and most importantly, the anatomical illustrations, help set this book apart from other similar exercise books. This book would be a great addition-- (01/01/2015)

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Book Synopsis Burn fat, build lean, sexy muscles, lose inches, and feel healthier, more energetic, and youthful than you ever have in your life…with a revolutionary new approach to resistance training.  Tired of spending hours on the treadmill? Dealing with the joint paint of high impact exercise? And seeing very few results in terms of fat-burning and weight loss? If so, it’s time to join the revolution. Brought to you by Sal Di Stefano, the founder of the mega popular Mind Pump podcast, The Resistance Training Revolution reveals how resistance training is the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise.Di Stefano breaks down fitness misconceptions, shares his decades of industry knowledge, and brings you a comprehensive, accessible guidebook that will give you the body you’ve always wanted—in as little as 60 minutes a week. This book features: Over 60 fat-burning, metabolism-boosting workouts you can do at home to sculpt your body and maximize your health and longevity Raw fitness truths that will show you what works and what doesn’t. You’ll be shocked at how easy it is to build lean muscle and lose fat once you understand these truths, and once you train your body the right way The newly discovered health benefits of resistance training in terms of heart health, bone strength, joint protection, and especially antiaging The exact formula for nutrition that makes losing fat, while sculpting your body a breeze and for the long term. Dozens of self-assessments to track your progress, and much more The Resistance Training Revolution also reveals how to optimize your workout time following Mind Pump’s Muscular Adaptation Programming System (MAPS)—a system that ensures that you keep making progress without the frustrating plateaus. Isn’t it time you joined the revolution?

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Book Synopsis “Sal Di Stefano’s raw fitness truths about motivation, resistance training and intuitive eating can help anyone, at any age, at any level.”--Jason Fung, MD, New York Times bestselling authorTired of spending hours on the treadmill? Dealing with the joint paint of high impact exercise? And seeing very few results in terms of fat-burning and weight loss? If so, it’s time to join the revolution. Sal Di Stefano, the founder of the mega popular Mind Pump podcast, reveals how resistance training is the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise. Based on Mind Pump’s Muscular Adaptation Programming System (MAPS), The Resistance Training Revolution features: How to optimize your workout time with over 60 fat-burning, metabolism-boosting workouts you can do at home Raw fitness truths about what works and what doesn’t The newly discovered health benefits of resistance training in terms of heart health, bone strength, joint protection, and especially antiaging The exact formula for nutrition that makes losing fat while sculpting your body a breeze Dozens of self-assessments to track your progress, and much more  “Stop those mindless hours of ‘cardio’ and make real gains in health and weight loss… Resistance exercise that builds muscle is key to weight loss, metabolic health, even healthy aging.”--William Davis, MD, #1 New York Times bestselling author of the Wheat Belly book series

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Book Synopsis125 delicious recipes that adhere to fitness phenomenon Mark Lauren’s unique “calorie shifting” nutritional philosophy to help you cook your way to weight loss, muscle gain, and improved fitness performance.   Just as you don’t need a fancy gym membership to get the best workout of your life, you don’t need fancy kitchen skills or a personal chef to keep your body optimally fueled. You Are Your Own Gym: The Cookbook capitalizes on ingredients that are fresh and affordable, and simple preparations you’ll want to make again and again. Categorizing meals as either fast-fueling or slow-fueling (depending on the carbohydrate content), Lauren’s recipes cover your needs for breakfast, lunch, dinner, snacks, smoothies, and even dessert! Filled with tempting photos of delicious meals, handy shopping lists, and sample menus to help you fulfill all your fitness goals, You Are Your Own Gym: The Cookbook is your best

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Book SynopsisThe complete program for building and maintaining a well-conditioned, excellently proportioned body—for a lifetime of fitness and health.In Arnold''s Bodybuilding for Men, legendary athlete Arnold Schwarzenegger shows you how to achieve the best physical condition of your life. For every man, at every age, Arnold outlines a step-by-step program of excercise, skillfully combining weight training and aerobic conditioning. The result—total cardiovascular and muscular fitness. Arnold''s program of exercise features stretching, warm-up and warm-down routines, and three series of exercises, each more ambitious than the last, all calculated to help you progress at your own speed. In addition, Arnold contributes important advice about equipment, nutrition and diet, and getting started on your program of exercise. Special sections of Arnold''s Bodybuilding for Men cover training for teenagers, exercises designed to keep you in shape on the road or when you can''t get to the gym, and the regimen Arnold followed to win his seven Mr. Olympia titles. Illustrated with hundreds of photographs of Arnold and other top bodybuilders, Arnold''s Bodybuilding for Men will help every man look great and feel terrific.

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Book SynopsisGreat athletes make difficult moves look effortless with a combination of skill, strength, and balance. This guide shows you how to train for smooth, fluid movement and prevent muscle imbalances, mobility restrictions, stability problems, and injuries.Table of ContentsPart I. Athletic MovementChapter 1. Mind and MovementChapter 2. Identifying Weak LinksChapter 3. Analyzing MovementChapter 4. Developing Resistance to InjuryPart II. Mobility and StabilityChapter 5. Mobility and Stability TestingChapter 6. Balance TrainingChapter 7. Core TrainingPart III. Strength and EnduranceChapter 8. Strength and Endurance TestingChapter 9. Movement Imbalance TrainingChapter 10. Strength and Endurance ExercisesPart IV. Power, Speed, and AgilityChapter 11. Power, Speed, and Agility TestingChapter 12. Speed and Quickness TrainingChapter 13. Power, Speed, and Agility DrillsPart V. Performance ProgramsChapter 14. Rotation and SwingingChapter 15. Throwing and StrikingChapter 16. Jumping and Kicking Chapter 17. Cutting and Turning Chapter 18. Progress Evaluation

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Book SynopsisAimed at strength training enthusiasts and fitness professionals, this illustrated book has 65 exercises, and provides the proper alignment, positioning and lifting techniques. The combination of anatomical illustration and technical guidance allows readers to focus on specific muscles using correct technique.Trade Review“Everett Aaberg's extensive knowledge of biomechanics and enhancement of human performance is well known. In Muscle Mechanics he presents, in an easy-to-understand style, exercise techniques and programs that will allow you to begin improving your body's level of function and fitness.”Greg RoskopfDeveloper of MAT therapyMAT therapist and biomechanics consultant forNFL (Denver Broncos), NHL (Denver Avalache), NBA (Utah Jazz)Table of ContentsChapter 1. Anatomical Design and FunctionChapter 2. Effective Exercise SelectionChapter 3. Optimal Exercise TechniqueChapter 4. Core and Trunk ExercisesChapter 5. Compound Lower Body ExercisesChapter 6. Isolated Lower Body ExercisesChapter 7. Upper Body Pushing ExercisesChapter 8. Upper Body Pulling ExercisesChapter 9. Program Planning

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Book SynopsisOne out of three children are challenged by excessive body fat and these boys and girls are poorly suited for endurance-type exercise which they are typically asked to perform and which they are typically avoid at all costs. This book presents a myriad of resistance exercises which they tend to enjoy more.Table of ContentsForewordAcknowledgmentsIntroductionPart I Fitness FundamentalsChapter 1. Ready to TrainStrength Training Versus Weightlifting, Powerlifting, and BodybuildingFUNdamental FitnessMuscles, Bones, and Connective TissueProgram AssessmentGetting ReadySummaryChapter 2. Program PrescriptionsTraining GuidelinesProgram ConsiderationsPlay EducationSummaryChapter 3. Exercise Technique and Training ProceduresUnderstanding ChildrenBeing a TeacherDeveloping the Fitness WorkoutUsing Equipment SafelyKeeping It ProgressiveSummaryPart II Exercises Chapter 4. Free WeightsTraining With Free WeightsFree-Weight ExercisesSummaryChapter 5. Weight MachinesTraining on Weight MachinesWeight Machine ExercisesSummaryChapter 6. Elastic Bands and Medicine BallsTraining With Elastic Bands and Medicine BallsElastic Band ExercisesMedicine Ball ExercisesSummaryChapter 7. Body-Weight TrainingUsing Body Weight as ResistanceBody-Weight ExercisesSummaryPart III Program DesignChapter 8. General PreparationPreparatory ConditioningTraining YouthDynamic MotivationSummaryChapter 9. Basic Strength and Power for Ages 7 to 10Components of the Warm-Up and Cool-DownStrength-Training ProgramStrength-Training ExercisesTraining ConsiderationsSummaryChapter 10. Intermediate Strength and Power for Ages 11 to 14Components of the Warm-Up and Cool-DownStrength-Training ProgramMachine Strength-Training ExercisesMedicine Ball Strength-Training ExercisesTraining ConsiderationsSummaryChapter 11. Advanced Strength and Power for Ages 15 to 18Components of the Warm-Up and Cool-DownStrength-Training ProgramMachine and Free-Weight Strength-Training ExercisesMedicine Ball and Elastic Band Strength-Training ExercisesTraining ConsiderationsSummaryChapter 12. Sport-Specific Power and Strength for Young AthletesTraining for Sport ConditioningBaseball and SoftballBasketball and VolleyballDancing and Figure SkatingFootball and RugbyIce Hockey and Field HockeySoccerSwimmingTennisTrack: Sprints and JumpsTrack: Distance RunningSummaryPart IV Long-Term Planning and Nutritional SupportChapter 13. Periodization and RecoveryOverreaching and OvertrainingModels of PeriodizationRest and RecoveryLong-Term DevelopmentSummaryChapter 14. Eating for Strength and PerformanceBasics of Healthy EatingChildren's Nutritional NeedsHydrationSnack FoodsSummaryAppendix A: Sample Workout Log Appendix B: Suggested Readings IndexAbout the Authors

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Book Synopsis With over 100 exercises partnered with photo demonstrations, Fundamental Weight Training gives you the basic knowledge and programs to start your weight training routine. Whether you’re working out at the gym or at home, this guide will help you develop a sound strength training program. Trade Review"On television, in magazines, on the Web, and now in his new book, Fundamental Weight Training, David Sandler delivers the best information, workouts, and programs for getting stronger."Jim Stoppani, PhD -- Senior Science Editor, Muscle & Fitness Magazine; Author of Encyclopedia of Muscle & Strength and Stronger Arms and Upper BodyTable of Contents Chapter 1. Introduction to Weight Training Chapter 2. Weight Room Language and Protocol Chapter 3. Types of Resistance Training Chapter 4. Warm Up, Stretch, Cool Down Chapter 5. Chest Chapter 6. Back Chapter 7. Shoulders Chapter 8. Traps Chapter 9. Arms Chapter 10. Core Chapter 11. Glutes and Hips Chapter 12. Quads Chapter 13. Hamstrings Chapter 14. Lower Legs Chapter 15. Program Design Chapter 16. Sample Programs

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Book Synopsis Developed by the National Strength and Conditioning Association (NSCA), this comprehensive text offers extensive information on performance-related assessment and testing for strength and conditioning professionals in measuring key fitness components. Trade Review“This book takes an aggressive, holistic approach to the longstanding profession of strength and conditioning. The authors make a first-rate effort to move the profession of strength and conditioning forward into a new realm of expertise as professionals in the business of getting athletes to perform beyond their own expectations.”-- Doody’s Book ReviewTable of ContentsChapter 1: Tests, Data Analysis, and Conclusions Matt Rhea, PhD, and Mark Peterson, PhD Screening Tests Data Evaluation and Statistical Analysis Normalizing of Fitness Data Tracking Data Over Time Summary Chapter 2: Body Composition Nick Ratamess, PhD Sport Performance and Body Composition Body Composition Measurement Measuring Height, Body Weight, and Body Mass Index Body Fat Standards Comparison of Body Composition Techniques Summary Chapter 3: Heart Rate and Blood Pressure Dan Drury, DPE Heart Rate Control Exercise Intensity and Heart Rate Sport Performance and Heart Rate Heart Rate Measurement Blood Pressure Summary Chapter 4: Metabolic Rate Wayne Miller, PhD, EMT Components of Energy Expenditure Sport Performance and Metabolic Rate Measurement of Energy Expenditure Prediction of Energy Expenditure Estimation of 24-hour and Physical Activity Energy Expenditure Relevance and Applications for Metabolic Testing Summary Chapter 5: Aerobic Power Jonathan Anning, PhD Regression Equation Variables Maximal Exercise Testing Methods Submaximal Exercise Testing Methods Regression Equation Calculations Summary Chapter 6: Lactate Threshold Dave Morris, PhD Energy Pathways and Lactate Metabolism Sport Performance and Lactate Threshold Performing a Lactate Threshold Test Maximal Lactate Steady State Using Lactate Threshold Data Summary Chapter 7: Muscular Strength Gavin Moir, PhD Definition of Muscular Strength Factors Affecting Muscular Force Production Sports Performance and Muscular Strength Methods of Measurement Field Tests for Muscular Strength Predicting 1RM Values from Multiple Repetitions Laboratory Tests for Maximal Muscular Strength Isokinetic Strength Testing Summary Chapter 8: Muscular Endurance Gavin Moir, PhD Definition of Muscular Endurance Field Tests for Muscular Endurance Laboratory Tests for Muscular Endurance Summary Chapter 9: Power Mark D. Peterson, PhD Operationalizing Power Mechanisms of Power Production and Expression Types and Factors of Power Sport Performance and Power Tests for Power Lower Body Tests Upper Body Tests Warm-Up and Postactivation Potentiation (PAP): A Special Consideration for Testing Power Summary Chapter 10: Speed and Agility N. Travis Triplett, PhD Speed Agility Sport Performance and Speed and Agility Test Selection Methods of Measurement Summary Chapter 11: Mobility Sean P. Flanagan, PhD Fundamental Concepts of Mobility Sport Performance and Mobility Mobility Testing Range of Motion Tests Interpretation of Results Comparing Mobility Measurement Methods Summary Chapter 12: Balance and Stability Sean P. Flanagan, PhD Body Mechanics Control Theory Balance and Stability Tests Sport Performance and Balance and Stability Measuring Balance and Stability Interpreting the Results

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