Weightlifting Books

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Book SynopsisOffers more than 200 exercises and 50 workouts that show how muscles interact with surrounding joints and skeletal structures. This title includes programming for strength, power, bodybuilding and toning. It presents conditioning routines for optimal performance in more than 30 sports, including basketball, soccer, track and field and golf.Trade ReviewTable of ContentsChapter 1. Develop Your Weight Training Program; Chapter 2. Equipment; Chapter 3. Diversify Resistance for Maximum Effectiveness; Chapter 4. How a Muscle Gains Strength; Chapter 5. Mechanisms of Muscle Enlargement; Chapter 6. How Muscles Increase Their Endurance; Chapter 7. Contraindications to Weight Training.

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Book SynopsisA guide to increasing core strength, stability and flexibility. Whether you're just beginning your routine or looking to enhance an existing conditioning programme, it features over 100 exercises and 60 programmes to show how muscles interact with surrounding joints and skeletal structures.Table of ContentsPart 1. 20 Steps to Creating the Perfect Core Workout Programme; Part 2. Increase the Visibility of Your Abs; Part 3. Basic Exercises to Sculpt Your Abs; Part 4. Advanced Exercises and Techniques; Part 5. Ab and Core Exercises Using Machines and Accessories; Part 6. Workout Programmes for Abdominal and Core Muscles.

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Book SynopsisPacing: Individual Strategies for Optimal Performance examines the science, strategies, and application of pacing in sports. Coaches, athletes, and students of sport will learn to assess, develop, and implement effective pacing strategies for 13 sports, including running, cycling, triathlon, soccer, and basketball.Trade Review"Pacing is of great theoretical and practical relevance to both sport scientists and coaches. From a theoretical perspective its study helps expand our understanding of the mechanisms through which human performance is regulated, and the processes which lead to the development of fatigue. From a practical perspective, it allows coaches and athletes to fully realise the performance potential that has been developed through long periods of physical, mental, and technical training. Kevin Thompson’s book does an outstanding job of bridging the gap between theory and practice. It refers to cutting edge research in order to explain underpinning mechanisms, but also features a series of inputs from world class athletes and coaches explaining how they have utilised these principles in their own careers. This combination will allow students and researchers to identify the practical challenges faced by high level athletes, and will also allow practitioners to recommend evidence based strategies. With chapters based specifically around a number of different team and individual sports, this book will be of value to anybody with an interest in optimizing sports performance."Dr. Andrew Renfree-- Institute of Sport and Exercise Science, University of Worcester Table of ContentsPart I: Science and Philosophy of Pacing Chapter 1 What Is Pacing? Chapter 2 Understanding Pacing Strategies Chapter 3 Physiology of Pacing Chapter 4 Psychology of Pacing Chapter 5 Adapting Pacing Strategies Part II: Applications for Sport Chapter 6 Swimming Chapter 7 Cycling Chapter 8 Speed Skating Chapter 9 Running Chapter 10 Olympic and Ironman Triathlon Chapter 11 Rowing Chapter 12 Football Chapter 13 Tennis and Squash Chapter 14 Basketball

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Book Synopsis This text makes the principles and theories of fitness and personal training accessible for all readers, helping them understand how the body works and responds to exercise and how to create exercise programs that help clients accomplish their fitness goals. Trade Review“This is an excellent resource for individuals preparing for a career in health and fitness. It provides the constructs for a classroom-based approach to learning the principles of personal training, and may also help prepare individuals for taking the national certification test.”Doody’s Book Review (Jan 2015) Table of ContentsPart I. Getting StartedChapter 1. Components of Fitness Chapter 2. Principles of Exercise Chapter 3. Risk Stratification and Fitness Assessments Chapter 4. Setting Goals Chapter 5. Conducting a Personal Training Session Part II. Anatomy and PhysiologyChapter 6. Basic Anatomy Chapter 7. Nervous System Chapter 8. Energy Systems Chapter 9. Endocrine System Part III. Kinesiology and BiomechanicsChapter 10. Biomechanics Chapter 11. Upper-Body Anatomy Chapter 12. Lower-Body Anatomy Chapter 13. Anatomy of the Core Part IV. NutritionChapter 14. Macronutrients Chapter 15. Metabolism, Water, Digestion, and Micronutrients Chapter 16. Practical Application of Nutritional Knowledge Part V. Key Concepts Related to Resistance TrainingChapter 17. Resistance Training Program Design Chapter 18. Beginner Workout Chapter 19. Squat Chapter 20. Bench Press Chapter 21. Deadlift Part VI. Key Concepts Related to Other Modes of ExerciseChapter 22. Aerobic Training Program Design Chapter 23. Flexibility Chapter 24. Power and Speed Development Chapter 25. Advanced Concepts in Program Design Part VII. Program ModificationChapter 26. Training Special Populations Chapter 27. Injury and Rehabilitation Appendix A. Review Questions Answer Sheet Appendix B. Exercise List Appendix C. General Resume Format Appendix D. Interviewing for Fitness-Related Jobs Appendix E. Sample Introductory Workout Appendix F. Sample Pricing Appendix G. Calculating Lean Body Mass and Fat Weight Appendix H. Skinfold Formulas Appendix I. NPTI Resting Fitness Assessments

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Book SynopsisBefore athletes can become strong and powerful, they need to master the movement skills required in sport. Athletic Movement Skills covers the underlying science and offers prescriptive advice on bridging the gap between scientist and practitioner so coaches and athletes can work together to achieve dominance.Trade Review“Athletic Movement Skills is the definitive work on the subject. Clive Brewer has created a blueprint for excelling in any sport. Athletes, coaches, and trainers, if you’re serious about performance and injury prevention, I can think of no better investment.”Mike Favre, M.Ed., CSCS, RSCC*D-- Director of Olympic Sports Strength & Conditioning, University of Michigan “Athletic movement skills underpin performance in the majority of sports. Developing these capacities appropriately gives athletes a significant advantage. No one knows more about this topic than Clive Brewer. The wisdom in this book will give coaches and athletes the ability to stay a step ahead of their opposition. “Ian Jeffreys, Ph.D., ASCC, CSCS,*D, RSCC*E, FNSCA, FUKSC-- Professor of Strength and Conditioning, University of South Wales Table of Contents Chapter 1 Movement Skill Development Chapter 2 Understanding Biomotor Abilities Chapter 3 Patterns of Motor System Development Chapter 4 Efficiently Controlling Forces: Mechanical Functions of Movement Chapter 5 Importance of Posture in Athletic Movement Chapter 6 Evaluating Posture Chapter 7 Designing a Progressive Curriculum: Considerations for Movement Skill Learning and Physio-Mechanical Training Chapter 8 Developing Running Speed and Agility Skills Chapter 9 Developing Jumping and Plyometric Skills Chapter 10 Developing Functional Strength Progressions Chapter 11 Applying Principles in Practice

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Book Synopsis Best-selling author Frédéric Delavier brings his singular style to a resource designed to help serious weightlifters increase mass, definition, and strength in their biceps, triceps, and forearms. Delavier’s Anatomy for Bigger, Stronger Arms is filled with over 330 full-color photos and 130 distinctive illustrations that highlight more than 100 exercises. Table of ContentsPart 1What You Need to Know Before You Begin 1. Develop Your Program20 Steps to Developing Your Arm Workout Program 1. How should you define your goals? 2. How many arm workouts should you do each week? 3. Which days should you work out? 4. Should you work the biceps and triceps separately? 5. What time of day should you work out? 6. How many sets of arm exercises should you do for each muscle? 7. How should you adjust the volume of work? 8. How many exercises should you do during each workout? 9. When should you change exercises? 10. How many repetitions should you do in each set? 11. How quickly should you do repetitions? 12. How do you adjust the range of motion in an exercise? 13. How long should a workout last? 14. How much rest time should you take between sets? 15. How do you determine the most appropriate weight for each exercise? 16. When should you increase the weight? 17. How much rest time should you take between exercises? 18. How do you select exercises based on your anatomomorphology? 19. When should you change your program? 20. Should you take a vacation? Keep a Workout Notebook Rate of Progress Techniques for Increasing Intensity Volume or Intensity? Theory of Absolute Strength: A Good Beginning Strategy Inroad Theory: An Advanced Technique Summary of These Two Theories Synchronizing Cycles Should You Train to Muscle Failure? Beyond Failure Stop-and-Go Burn Continuous Tension Unilateral Training Supersets Circuits How Should You Breathe During a Workout? 2. Build Your Arms Quickly!Secrets of Biceps Anatomy Anatomical Considerations Roles of the Biceps The Secret to Huge Biceps Hand Position Affects the Strength of the Biceps Hand Position Affects the Strength of the Brachioradialis Let’s Talk About Size A Muscle’s Length–Tension Relationship: The Key to Strength Secrets of Triceps Anatomy Anatomical Considerations Roles of the Triceps The Secret to Huge Triceps Secrets of Forearm Anatomy Anatomical Considerations Roles of the Forearms Practical Observations: The Forearm, a Muscle of Extremes Part 2Weak Areas and Pathologies 1. Understanding Weak AreasFour Obstacles to Developing the Biceps Small Biceps Short Biceps Imbalance Between the Long and Short Heads Small Brachialis Two Obstacles to Developing the Triceps Small Triceps Imbalance Between the Heads Five Obstacles to Developing the Forearms Forearms Are Too Small Forearms Are Too Large Small Brachioradialis Imbalances Between Flexor and Extensor Muscles Weak Hands 2. Strengthening Weak AreasStrategies for Developing the Biceps Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It! Anatamomorphological Dilemma: Should You Straighten Your Arms During Curls? Are You a Hypersupinator or a Hyperpronator? Adapting Exercises to Your Morphology Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps? If Classic Curls Don’t Produce the Results You Expect Strategies for Developing the Triceps Learn to Feel the Triceps Well Strategies for Correcting Imbalances Between the Heads Is a Fixed or Rotating Schedule Best? Strategies for Developing the Forearms Get Bigger Forearms Develop the Brachioradialis Correct Imbalances in the Forearms Strengthen Your Grip Prevent Your Forearms From Interfering With Your Biceps Training 3. Preventing PathologiesUnderstanding Biceps Pathologies Causes of Pain in the Biceps 1. Vulnerability of the Tendon of the Long Head of the Biceps 2. Three Types of Biceps Tears 3. Focus on Problems With the Labrum Understanding Triceps and Elbow Pathologies 1. Understanding Elbow Pain 2. Types of Triceps Tears Understanding Forearm and Wrist Pathologies Factors That Predispose You to Forearm Pain Tendinitis in Muscles Attaching to the Epicondyles Prevent Pain in the Forearms and Wrists Goals of a Strength Training Program for Preventing Wrist Injuries Part 3 The Exercises 1. Beginning ExercisesYou Do Not Need Much Equipment to Work Your Arms at Home Dumbbells Pull-Up Bar Elastic Bands Exercises for the Biceps Pull-Up Supinated Curl Hammer Curl Concentration Curl Biceps Stretch Exercises for the Triceps Narrow Push-Up Seated or Standing Triceps Extension With Dumbbells Lying Triceps Extension With Dumbbells Reverse Dip Triceps Kickback Triceps Stretch Exercises for the Forearms Reverse Curl Wrist Curl Wrist Extension Forearm Stretch 2. Advanced ExercisesAdvanced Exercises for the Biceps Supinated Curl With a Machine Low-Pulley Curl Cable Stretch Curl Incline Curl Preacher Curl With a Scott Curl Bench Brachialis Curl Advanced Exercises for the Triceps Narrow-Grip Bench Press Dip Lying Triceps Extension With a Bar or Machine Seated or Standing Triceps Extension With a Bar or Machine Cable Push-Down Advanced Exercises for the Forearms Hanging From a Pull-Up Bar Squeezing a Hand Grip Wrist Roller and Power-Flexor Pronosupination With a Bar Part 4 Arm Workout Programs Home-Based Programs Using Little Equipment Beginner Programs Intermediate Programs Advanced Programs Programs for the Gym Beginner Programs Intermediate Programs Advanced Programs Strength Training Programs Designed for Your Sport Racket Sports Rugby, Football, and Team Contact Sports Basketball, Volleyball, and Handball Downhill Skiing Combat Sports Track and Field Throwing Events Swimming Golf Rowing Kayaking and Sailing Climbing Arm Wrestling Powerlifting Program for the Bench Press

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Book SynopsisThe perfect way to build muscle and shed fat, High-Intensity 300 features unique workouts that can be completed in only 30 minutes. Programs such as Ultimate Fat Loss, Getting Stronger, and Target Muscle Builders not only challenge you but also produce results. When you're ready, 40 Toughest Workouts will raise the bar for maximum performance.Trade Review“When it comes to providing quality information on fitness, Dan Trink always delivers. In High-Intensity 300 he has the perfect blend of science and practical experience to help you get leaner, stronger, and more muscular.”Brad Schoenfeld, PhD, CSCS, FNSCA-- Author of The M.A.X. Muscle Plan “The workouts in High-Intensity 300 produce results in the safest and most efficient manner possible.”Tony Gentilcore, CSCS-- Cofounder of Cressey Performance, TonyGentilcore.com Table of Contents Chapter 1 Ramping Up Chapter 2 Ultimate Fat Loss Chapter 3 Getting Stronger Chapter 4 Targeted Muscle Builders Chapter 5 Last (Wo)Man Standing Chapter 6 The Core of the Matter Chapter 7 Let’s Push! Let’s Pull! Chapter 8 40 Toughest Workouts

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Book Synopsis Best-selling author Frédéric Delavier takes on mixed martial arts, providing more than 120 exercises, 20 training programs, and advice on injury prevention for veteran and beginning fighters. Delavier’s Mixed Martial Arts Anatomy is packed with full-color photos and Delavier’s stunning anatomical illustrations, promising maximum results in minimal time. Table of ContentsPart 1 Principles of Strength Training Developing Your Program 30 Steps to Developing Your Training Program Purpose of Dividing Training Techniques for Strength and Power Eight Principles to Prepare the Muscles for Fighting Five Types of Strength Most Often Used in Fighting Secrets of an Effective Strike Breathing During Strength Training Adapting Strength Training to the Demands of a Fight Conditioning and Endurance Techniques Power and Conditioning: Two Very Different Muscle Qualities Five Rules for Minimizing Opposition of Power and Endurance Adjusting Circuits for Optimal Conditioning Techniques for Increasing Flexibility Flexibility and Stiffness: Two Opposite Muscle Qualities When to Stretch How to Stretch Techniques for Recovery and Injury Prevention Warm-Up Cool-Down Regenerative Massage Using a Foam Roller Injury-Causing Strength Imbalances Cross-Education for Recovery From Injury Nutritional Approach to Recovery Part 2 Strength Training Exercises Specifically for Fighting Neck, Trapezius, and Jaw Exercises for the Neck Neck Flexion Neck Extension Lateral Neck Flexion Strengthening the Jaw Surround Your Neck With Massive Trapezius Muscles Shrug Strengthening the Abdominal Wall Sit-Up Standing Cable Crunch Twisting Crunch Leg Rotation on Pull-Up Bar Plank Punches and Elbow Strikes Exercises for Explosiveness Narrow-Grip Bench Press Punch and Elbow Strike With Elastic Band or Pulley Medicine Ball Throw Forearms Wrist Extension Wrist Curl Strengthening Your Stance Partial Squat Standing Calf Raise Kicks and Knee Strikes Paradoxes of the Psoas Muscle Exercises for Increasing Strength Standing Leg Lift Leg Lift on Pull-Up Bar Knee Strike on All Fours Grabbing, Pulling, and Choking an Opponent Pull-Up Power Triceps Extension Hanging From Pull-Up Bar Hammer Curl Chokes or Countering a Choke Exercises for Endurance Hanging From Straps Isometric Adduction Leg Press Using Full Range of Motion Seated Squat Lying Leg Curl Reverse Calf Raise Bridge How the Muscles of Respiration Affect Endurance Lying Rib Cage Expansion With Weight Importance of Hip Flexibility Hip Rotator Stretch Lifting and Pulling an Opponent Conventional Deadlift Straight-Leg Deadlift Dumbbell Clean Row Part 3 Training Programs Beginning Programs for Overall Strength Program for Gaining Familiarity With Strength Training Program for Increasing Volume of Work Advanced Beginner Program Specialized Programs Basic Specialized Program Advanced Specialized Program Highly Advanced Specialized Program Customized Programs Boxing Program Kicking Program Ground Fighting Program Hand-to-Hand Fighting Program Conditioning Circuits Basic Circuit for Beginners Intermediate Basic Circuit Advanced Basic Circuit Customized Circuits Boxing Circuit Kicking Circuit Ground Fighting Circuit Hand-to-Hand Fighting Circuit Specialized Circuits You Can Do at Home Specialized Circuit for Protecting the Neck Specialized Circuit for Abdominal Support Circuits for Injury Prevention Preventing Shoulder Pain Preventing Low Back Pain Preventing Neck Pain Preventing Hip Pain Preventing Knee Pain and Hamstring Tears

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Book Synopsis Essentials of Eccentric Training is the first comprehensive resource covering this innovative approach to resistance training and conditioning that produces extraordinary results. Backed by evidence-based studies and readily incorporated into training programs, eccentric training provides greater intensity to help individuals push past plateaus and increase muscular strength, endurance, and power. Using eccentric training, strength and conditioning professionals and personal trainers can also help their clients improve metabolism, manage their weight, and facilitate injury rehabilitation. The text provides the physiological explanations, exercises, and sample programs beneficial to introducing eccentric training into clients' workouts. All facets of this exciting, power-generating modality are detailed by veteran international fitness expert Len Kravitz and champion bodybuilder and personal trainer Aaron Bubbico, who use eccentric training not only with clients but also in their own exercise regimens. The practical information in the book is supported by special features: 70 eccentric training exercises are demonstrated through full-color photos and detailed instructions to properly illustrate techniques and minimize risk of injury. A selection of 46 online exercise videos explain more complex workout techniques to ensure exercises are properly performed to maximize results. Symbols throughout the book indicate when videos are available online. A selection of 24 sample workout plans, six case study workouts, and two sample eight-week training programs provide professionals with a strong starting point to build programs for their clients. An appendix lists foundational resistance training exercises across seven popular sports. An exercise finder categorized by muscle group makes selecting the right exercises for each client easy. After establishing a foundation of muscular physiology, the first chapters of Essentials of Eccentric Training explain the three unique ways of using eccentric training: eccentric emphasis, supramaximal training, and the two-up/one-down method. The next two chapters address specific effects of the training method: how it bolsters postworkout metabolic rate and how to minimize delayed-onset muscle soreness. The book's final six chapters contain exercises and program designs specifically for muscular strength, muscular endurance, explosive power, weight loss, muscle size, and rehabilitation. Essentials of Eccentric Training imparts every aspect of this groundbreaking training system and its benefits in resistance exercise programs. The method presents boundless opportunities for strength and conditioning specialists and exercise professionals who work with athletes and exercise enthusiasts of all ages and fitness levels. Table of ContentsChapter 1. Understanding Muscular Structure and the Physiological Mechanisms of Concentric and Eccentric Action Muscular System Gross Structure of Muscle Muscle Cell Structure and Organization Muscle Fiber Protein Organization Actin–Myosin Orientation The Sliding Filament Theory of Muscle Contraction Termination of Muscle Action Muscle Fiber Types Distribution of Fiber Types in Special Populations Summary Thoughts Chapter 2. Discovering the Eccentric Training Methods Eccentric Emphasis Training Method Supramaximal Eccentric Training Method Two-Up/One-Down Eccentric Training Method Summary Thoughts Chapter 3. Boosting the Metabolism With Eccentric Exercise Resting Metabolic Rate Thermic Effect of Food Activity Energy Expenditure Positive Energy Balance Muscle Metabolism in Eccentric Training Maximizing Metabolism With Eccentric Exercise Summary Thoughts Chapter 4. Eliminating Muscle Soreness With the Repeated Bout Approach Repeated Bout Effect of Eccentric Training Implementing the Repeated Bout Effect With a Client Educating Clients About the Repeated Bout Effect Understanding Muscle Recovery Summary Thoughts Chapter 5. Eccentric raining for Strength Exercise Program Design Application Tools for Exercises Training Intensity Suggestions Summary Thoughts Training for Strength Upper- and Lower-Body Workout Routines for Strength Training Chapter 6. Eccentric Training for Endurance Exercise Program Design Application Tools for Exercises Summary Thoughts Training for Endurance Upper- and Lower-Body Workout Routines for Endurance Training Chapter 7. Eccentric Training for Explosive Power Exercise Program Design Application Tools for Exercises Summary Thoughts Training for Explosive Power Upper- and Lower-Body Workout Routines for Power Training Chapter 8. Eccentric Training for Weight Loss Exercise Program Design Application Tools for Exercises Summary Thoughts Training for Weight Loss Upper- and Lower-Body Workout Routines for Weight Loss Chapter 9. Eccentric Training for Muscle Hypertrophy Exercise Program Design Application Tools for Exercises Summary Thoughts Training for Muscle Hypertrophy Upper- and Lower-Body Workout Routines for Muscle Hypertrophy Chapter 10. Eccentric Exercise and Rehabilitation Tendons Ligaments Fascia Exercise Program Design Application Tools for Exercises Summary Thoughts Training for Rehabilitation Upper- and Lower-Body Workout Routines for Rehabilitation

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Book SynopsisPacked with group and at-home exercises, recreational activities, yoga, balance work, core work, and nutrition essentials, Fitness: Steps to Success enables readers to create fitness programs based on their goals, desires, and schedules.Trade Review“Fitness: Steps to Success helps you gain the confidence and know-how you need to improve your fitness and energy levels for a lifetime!” Use the step by step instructions to help you create your own fitness plan – working at your own pace and own intensity.”Anthony Wall MS-- Director of Professional Education, American Council on Exercise Table of Contents STEP 1 Overview of Fitness STEP 2 Testing and Evaluation STEP 3 Goals STEP 4 Cardiovascular Fitness STEP 5 Muscular Strength and Endurance STEP 6 Flexibility STEP 7 Balance STEP 8 Core STEP 9 Nutrition STEP 10 Behavior

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Book Synopsis Loaded with 88 exercises and 151 full-color anatomical illustrations showing the muscles in action, Basketball Anatomy details what it takes to increase strength, speed, and agility for better performance in every aspect of the game. It also examines the anatomy of some of the most common injuries. Trade Review“I’m fascinated by Basketball Anatomy. It’s one of the few books that captures the beauty and athleticism of our sport. Dr. Brian Cole, who has more than a decade of experience in managing the sport, understands what players go through to perform at their best. It’s a book I will continue to recommend.”Scottie Pippen“Basketball Anatomy not only showcases the authors’ expertise but will help players train, rehabilitate injuries, and develop high-level performance.”Dr. James AndrewsTable of Contents Chapter 1. The Basketball Player in Motion Chapter 2. Legs: Where the Game Starts Chapter 3. Lower Back and Core: The Center of Stability Chapter 4. Upper-Body Strength and Power: Pulling Exercises Chapter 5. Upper-Body Strength and Power: Pushing Exercises Chapter 6. Explosive Weight Training for Playing Above the Rim Chapter 7. Plyometrics for a Quicker First Step and Game Reaction Chapter 8. Rehabilitation for Optimal Return to Play Chapter 9. Injury Prevention for Avoiding the Bench Chapter 10. Putting It All Together

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Book SynopsisFit for Duty, Third Edition, contains complete information on creating and implementing physical fitness and wellness programs for law enforcement officers to ensure that officers are alert, physically ready, and mentally prepared for their demanding job requirements. Table of ContentsPart I. Assessing Your FitnessChapter 1. What Does Fitness Mean to an Officer’s Physical Readiness? History of Physical Fitness Components of Physical Fitness Physical Readiness for the Job Job Relatedness of Physical Fitness Tests and Standards Maintaining a Professional Image Conclusion Chapter 2. What Does Fitness Mean to an Officer’s Health and Well-Being? Societal Fitness and Health Officers’ Fitness and Health Benefits of a Fitness Program Conclusion Chapter 3. How Do You Start Being Active? Exercise Versus Physical Activity Preparing for Activity Making the Commitment Creating a Plan Following the Plan Conclusion Chapter 4. How Fit Are You? Importance of Testing Agency Physical Performance Testing Fitness Standards Validation for Law Enforcement Assessing Your Fitness Level Using Your Test Results Conclusion Part II. Training for FitnessChapter 5. Principles of Exercise Principle 1: Regularity Principle 2: Recovery Principle 3: Reversibility Principle 4: Overload Principle 5: Progression Principle 6: Balance Principle 7: Variety Principle 8: Specificity Principle 9: Adaptation Principle 10: Individuality Principle 11: Moderation Fitness Training Myths Conclusion Chapter 6. Cardiorespiratory Endurance What Is Cardiorespiratory Endurance? Designing Your Cardiorespiratory Program Environmental Guidelines Warming Up and Cooling Down Conclusion Chapter 7. Resistance Training What Are Muscular Strength and Muscular Endurance? Developing Muscular Strength Designing Your Resistance Training Program Resistance Training Tips Resistance Bands Partner-Resisted Exercises Developing a Calisthenics Training Plan Scheduling Exercise Conclusion Chapter 8. Flexibility What Is Flexibility? Designing Your Flexibility Program Flexibility Training Tips Conclusion Chapter 9. Anaerobic Fitness What Is Anaerobic Fitness? Designing Your Anaerobic Running Program Training for the 300-Meter Run Designing Your Lower-Body Explosive Power Program Designing Your Agility Running Program Anaerobic Fitness Training Tips Conclusion Chapter 10. Nontraditional Training Stability Ball Exercises Medicine Ball Exercises Combination or Multijoint Exercises Circuits Plyometrics Balance Pilates Yoga Conclusion Part III. Managing the Lifestyle Components of FitnessChapter 11. Understanding Diet and Nutrition Classes of Nutrients Basic Nutritional Goals Conclusion Chapter 12. Controlling Weight What Is Weight Management? Principles of Weight Loss Developing a Weight-Loss Plan Planning for Weight Management and Good Nutrition Using an Eating Checklist Conclusion Chapter 13. Dealing With Stress What Is Stress? Handling Stress Tips for Reducing Stress Conclusion Chapter 14. Quitting Smoking What’s So Bad About Cigarettes? Impact of Smoking on Performance Effects of Secondhand Smoke Benefits of Quitting How to Quit Conclusion Chapter 15. Preventing Substance Abuse Abuse and Addiction Alcohol Drugs Performance-Enhancing Supplements and Steroids Conclusion Part IV. Maintaining Your FitnessChapter 16. Setting Fitness Goals Determining Your Fitness Goals Profiling Your Fitness Setting Goals Using CHAMPS Goal-Setting Tips Creating Goals for Various Fitness Levels Using a Goal-Setting Worksheet Conclusion Chapter 17. Motivating Yourself to Be Fit The Way We Change Identifying Common Roadblocks Acting to Avoid Slipping and Dropping Out Reviewing Your Performance Rewarding Yourself Conclusion

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Book SynopsisStrength Training Past 50 is the authoritative guide for active adults. The all-new third edition features 83 exercises for free weights, machines, kettlebells, stability balls, and elastic bands and 30 programs for endurance, speed, and strength. Trade Review“Wayne Westcott is a pioneer, leading researcher, and authority on strength training, metabolism, and fitness. He puts it all together in Strength Training Past 50, a must-read for anyone who cares about strength and health!”Nicholas DiNubile, MD-- Orthopedic Surgeon and Best-Selling Author, Chief Medical Officer, American Council on Exercise (ACE) “From basic exercise technique to advanced program design, this guide is a must-read for men and women over 50.”Avery D. Faigenbaum, EdD, FACSM, FNSCA-- Department of Health and Exercise Science, The College of New Jersey, Author of Youth Strength Training “Readers will find Dr. Westcott’s writing style easy to follow and will enjoy what it feels like to train past 50.”Peter Ronai, MS, FACSM, RCEP, CSCS-D-- Clinical Associate Professor Exercise Science, Department of Physical Therapy and Human Movement, Science Sacred Heart University “Staying strong and fit after 50 is absolutely achievable—and Drs. Westcott and Baechle provide the winning game plan for doing so!” Ken Mannie -- Head Strength and Conditioning Coach, Michigan State University Table of Contents Chapter 1 Benefits of Strength Training Chapter 2 Assessment for Training Success Chapter 3 Applying Training Principles Chapter 4 Strength Training Equipment Chapter 5 Basic Exercise Techniques Chapter 6 Machine Exercises Chapter 7 Dumbbell Exercises Chapter 8 Alternative Equipment Exercises Chapter 9 Basic Training Programs Chapter 10 Advanced Training Programs Chapter 11 Sport-Specific Training Programs Chapter 12 Nutrition for Continuous Improvement

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Book SynopsisShortlisted for the North American Society for Sports History 2020 Monograph Prize It's hard to imagine, but as late as the 1950s, athletes could get kicked off a team if they were caught lifting weights. Coaches had long believed that strength training would slow down a player. Muscle was perceived as a bulky burden; training emphasized speed and strategy, not brute strength. Fast forward to today: the highest-paid strength and conditioning coaches can now earn $700,000 a year. Strength Coaching in America delivers the fascinating history behind this revolutionary shift. College football represents a key turning point in this story, and the authors provide vivid details of strength training's impact on the gridiron, most significantly when University of Nebraska football coach Bob Devaney hired Boyd Epley as a strength coach in 1969. National championships for the Huskers soon followed, leading Epley to launch the game-changing National Strength Coaches Association. Dozens of other influences are explored with equal verve, from the iconic Milo Barbell Company to the wildly popular fitness magazines that challenged physicians' warnings against strenuous exercise. Charting the rise of a new athletic profession, Strength Coaching in America captures an important transformation in the culture of American sport.Trade Review[Strength Coaching in America is] a must-read to historians, professionals involved in recreational weight training, and all others who are interested in strength training, whether as a form of recreation or as a profession…Highly recommended. * CHOICE *In Strength Coaching in America, the authors examine the historical, social, and scientific factors that led to the development of strength coaching within sports. They argue that the primary responsibility of this new profession was to improve an athlete’s strength, power, and agility so that the athlete could achieve maximum performance during competition. The emphasis on strength conditioning by teams at all levels, the authors conclude, has transformed the landscape of sports and physical culture. * Journal of Sport History *[Strength Coaching in America] marks a fascinating insight into the previously explored area of strength and conditioning….The book’s strength lies in the effortless way in which the untold stories, the contentious figures and the scientific dogma which influenced the development of strength coaching are told...Shurley, Todd and Todd have produced a book that serves simultaneously as a reference guide for future works and a challenge for more research. * Physical Culture Study *Table of Contents Abbreviations Introduction Chapter 1. Before Barbells: Strength Training, Athletes, Physicians, and Physical Educators from the First Olympic Games to the Twentieth Century Chapter 2. Building the Barbell Athlete: Bob Hoffman, Joe Weider, and the Promotion of Strength Training for Sport, 1932–1969 Chapter 3. The Science Connection: Thomas DeLorme, Progressive Resistance Exercise, and the Emergence of Strength Training Research, 1940–1970 Chapter 4. Pioneers of Power: Strength Training for College Sports before 1969 Chapter 5. An Emerging Profession: Boyd Epley and the Founding of the National Strength and Conditioning Association Chapter 6. Bridging the Gap: The National Strength and Conditioning Association and Its Impact Chapter 7. Strength Coaching in the Twenty-First Century: New Paradigms and New Associations Appendix. In Memoriam: Dr. Terry Todd (1938–2018): Pioneering Powerlifter, Writer, Sport Promoter, and Historian Who Changed the Cultural Paradigm for Strength Notes Bibliography Index

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Book SynopsisFor most of the twentieth century, the Mr. America image epitomized muscular manhood. From humble beginnings in 1939 at a small gym in Schenectady, New York, the Mr. America Contest became the world’s premier bodybuilding event over the next thirty years. Rooted in ancient Greek virtues of health, fitness, beauty, and athleticism, it showcased some of the finest specimens of American masculinity. Interviewing nearly one hundred major figures in the physical culture movement (including twenty-five Mr. Americas) and incorporating copious printed and manuscript sources, John D. Fair has created the definitive study of this iconic phenomenon.Revealing the ways in which the contest provided a model of functional and fit manhood, Mr. America captures the event’s path to idealism and its slow descent into obscurity. As the 1960s marked a turbulent transition in American societyfrom the civil rights movement to the rise of feminism and increasing acceptance of homosexuaTrade ReviewFair’s book is deftly written and superbly researched. I have little doubt that this volume will remain one of the best sources for both the story of American bodybuilding and the “tragic history” of its most famous contest. * Journal of Sport History *Table of Contents Preface Introduction Part 1: Precedents 1. The Greek Ideal 2. The Athletic Body Part 2: The Golden Age 3. The First Mr. America Contests 4. The Glory Years 5. Multiple Mr. Americas 6. Winds of Change Part 3: Decline and Fall 7. The Arnold Era 8. The Sprague Revolution 9. Professionalizing Amateurism 10. Eclipse of an Icon Epilogue and Conclusion Appendix: Mr./Ms. America Titlists Notes Bibliography Index

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Book Synopsis Are you ready to challenge yourself, and turn up the intensity of your workouts? Are you ready for a proven program that burns fat, increases muscle, and sculpts the physique you've always wanted? If so, then Maximum Interval Training is for you! Maximum Interval Training combines high-intensity exercises and nontraditional equipment with a variety of modalities and training options to stimulate muscle growth, avoid plateaus, and produce results. You'll find step-by-step instructions, expert advice, and photo depictions of 147 exercises as well as ready-to-use programs for power, strength, endurance, quickness, agility, tactical training, and total-body conditioning. But rest assured that it won't be more of the same. You'll test your limits with a regimen of sprints, medicine balls, heavy ropes, kettlebells, sandbags, body-weight exercises, and suspension training. Train with maximum intensity for maximum results! Trade Review“Coach John Cissik is one of the most knowledgeable and insightful men in the strength and conditioning world. In Maximum Interval Training he outlines techniques for using methods such as interval training, kettlebells, and periodization to make your performance soar.”Steve Holman-- Editor in Chief Iron Man Magazine “If you are seeking serious results through proven methods, this is the book for you! Whether you train others or are your own lab experiment, this book is an amazing resource for optimizing performance.”Shawn Windle-- Indiana Pacers Head Strength Coach and Assistant Athletic Trainer “Maximum Interval Training offers superior guidance on high-intensity training involving heavy ropes, sandbags, medicine balls, body-weight resistance, sprinting, and kettlebells. Readers will benefit from John Cissik’s expert advice, insight, and instruction.”Glynis Nunn-Cearns-- Executive Director Australian Track and Field Coaches Association Table of ContentsPart I Maximum Interval Conditioning Chapter 1 Advantages of Maximum Interval Training Chapter 2 Equipment Options and Safety Considerations Part II Maximum Interval Exercises Chapter 3 Body-Weight Training Chapter 4 Sprinting Chapter 5 Medicine Balls Chapter 6 Heavy Ropes Chapter 7 Suspension Training Chapter 8 Kettlebells Chapter 9 Sandbags Chapter 10 Other Training Formats Part III Design of Maximum Interval Programs Chapter 11 Testing Considerations and Variables Chapter 12 Protocols for Measuring Fitness and Performance Parameters Chapter 13 Interpreting Results and Setting Goals Chapter 14 Creating a Personalized Program Chapter 15 Using Periodization to Push Performance to the Next Level Part IV Maximum Interval Performance Programs Chapter 16 Power and Strength Chapter 17 Explosiveness Chapter 18 Endurance Chapter 19 Quickness and Agility Chapter 20 Tactical Training Chapter 21 Total-Body Conditioning

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Book SynopsisIncludes exclusive access to online video library -- Cover.Trade Review“Irene offers science applied simply and powerfully to bring HIIT to your workouts the right way, for your starting point, for your results.”Jonathan Ross-- Award-Winning Fitness Professional and author of Abs Revealed “Irene Lewis-McCormick’s The HIIT Advantage shows you how to get the most out of your workout with short bursts of targeted exercise which will improve your fitness while burning more fat and calories. Irene is a pro - her workouts and advice are top notch!”Chris Freytag-- Fitness trainer and health coach www.gethealthyu.com “Build a stronger, more beautiful body with muscle-building, fat-burning high-intensity interval training. Irene Lewis-McCormick breaks down the science and shares individual exercises, complete workouts, and video exercise demonstrations certain to transform your body.”Abbie Appel-- ACE Group Fitness Instructor, Master Trainer – Schwinn Fitness, Group Fitness Manaqer – Equinox Table of Contents Video Contents Accessing the Online Video Preface Acknowledgments Part I High-Intensity Interval Training, High-Intensity Results Chapter 1 Understanding HIIT Chapter 2 Role of Recovery Chapter 3 Popular HIIT Protocols Chapter 4 Incorporating Tools and Toys Part II High-Intensity Interval Exercises Chapter 5 Lower-Body Exercises Chapter 6 Upper-Body Exercises Chapter 7 Core Exercises Chapter 8 Selecting Your Exercises Part III High-Intensity Interval Workouts Chapter 9 Planning Your Workout Chapter 10 HIIT Workouts

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Book Synopsis Strike and kick with explosive power. Take down and grapple with sustained brute strength. Counter and evade with unmatched speed and agility. Be the best. Be your best with Ultimate Conditioning for Martial Arts, the complete guide for physical and mental dominance. Whether you practice MMA, Brazilian jiujitsu, taekwondo, karate, judo, aikido, kung fu, muay thai, krav maga, wrestling, or a combination of these, you have discovered your go-to training guide. Ultimate Conditioning for Martial Arts eschews the traditional one-size-fits-all approach. Instead, you'll learn to evaluate your conditioning along with physical strengths and weaknesses. You'll select from 120 exerciseseach tailored to improve a key martial arts skill or attributeto enhance performance in the discipline you practice and the goals you set. Then you will learn how to structure a conditioning program for short-term gains and long-term successsuccess you'll see and your opponentsTable of Contents Chapter 1. Physical Requirements for Martial Arts Chapter 2. Evaluating Martial Arts Fitness Chapter 3. Dynamic Warm-Ups and Flexibility Chapter 4. Exercises for Base Conditioning Chapter 5. Exercises for Striking and Kicking Chapter 6. Exercises for Wrestling and Grappling Chapter 7. Exercises for Speed and Agility Chapter 8. Recovery and Nutrition Chapter 9. Program Planning and Periodization for Martial Arts Chapter 10. Programs for the Striking and Kicking Arts Chapter 11. Programs for the Wrestling and Grappling Arts Chapter 12. Blending and Customizing Programs for MMA

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Book Synopsis Who says the best can't get better? The third edition of Strength Ball Training delivers more exercises, programs, assessments, and videos for better results. Preferred by elite athletes, fitness experts, and strength and conditioning specialists, stability and medicine ball exercises are essential to developing core power, strength, balance, coordination, and stability. Strength Ball Training presents those exercises along with instruction and advice on achieving results. Inside you will find assessments to help you determine your current ability level and corrective exercises that address deficiencies. The exercises can be sequenced to create individual programs that target specific regions or enhance total-body performance. You'll learn to incorporate equipment such as cables, bands, and dumbbells for added versatility and increased resistance. And you'll be granted exclusive access to online videos demonstrating the most complex and advanced eTable of Contents Chapter 1 The Strength Ball Advantage Chapter 2 Training With the Strength Ball Chapter 3 Assessment Chapter 4 Core Stabilization Chapter 5 Core Rotation Chapter 6 Legs and Hips Chapter 7 Chest Chapter 8 Shoulders and Upper Back Chapter 9 Abdominals, Lower Back, and Glutes Chapter 10 Biceps, Triceps, and Forearms Chapter 11 Whole Body Chapter 12 Flexibility Chapter 13 Programs

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Book SynopsisMichael Boyle presents the concepts, methods and programmes that maximise athletes' movements in competition. New Functional Training for Sports goes beyond traditional exercise descriptions and explanations, incorporating composites of movements as well as online access to video demonstrations, commentary and analysis of key exercises.Trade Review“Michael Boyle has trained some of the highest-performing athletes on the face of the earth and mentored most of the strength and conditioning coaches and personal trainers on the planet. He's a true pioneer in our field and, quite honestly, a living legend. I'm proud to have learned from Mike and even prouder to call him a friend.”—Alwyn Cosgrove, Cofounder of Results Fitness“Michael Boyle is one of the greatest resources in the human performance industry. Using the best science, industry standards, and his innate ability to create efficient ways to apply the learnings at scale, he is continually improving his knowledge base. New Functional Training for Sports is a great foundation for a young professional and can be an additional perspective for the best in our field.”—Mark Verstegen, President and Founder of EXOS, Performance Director for the National Football League Players Association (NFLPA), and Author of Every Day Is Game Day and the Core Performance series“As a two-time Olympian who has worked closely with Michael Boyle since 2009, I can say with absolute certainty that he is the best there is. Without his guidance, knowledge, and constant support, I wouldn't be half the athlete I am today.”—Meghan Duggan, Assistant Coach at Clarkson University and U.S. Women’s Hockey Team Captain“Mike Boyle is someone I’ve given my utmost respect to as a fellow coach, trainer, and fitness professional for more than 20 years. His latest book, New Functional Training for Sports, is a must-read for any fitness pro, trainer, or coach desiring maximum success for clients or athletes. If you are serious about being a great coach, read this book and you will stay on the forefront of program design, functional training, and the latest techniques for preventing injury and maximizing performance.”—Todd Durkin, MA, CSCS, Owner of Fitness Quest 10, Lead Training Advisor for Under Armour, and Author of The Impact Body Plan“Michael Boyle’s New Functional Training for Sports grants you access to one of this world’s elite strength and conditioning coaches.”—Kayla Harrison, Olympic Gold Medalist in Judo“Michael’s personalized program enables athletes to consistently perform at their best."—Gosder Cherilus, Offensive Tackle for the Tampa Bay BuccaneersTable of ContentsChapter 1: Making Your Training More Functional; Chapter 2: Analysing the Demands of Your Sport; Chapter 3: Assessing Your Functional Strength; Chapter 4: Designing Your Program; Chapter 5: Foam Rolling, Stretching and Dynamic Warm-Up; Chapter 6: Lower-Body Training; Chapter 7: Core Training; Chapter 8: Upper-Body Training; Chapter 9: Plyometric Training; Chapter. 10: Olympic Lifting; Chapter 11: Performance Training Programs.

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Book SynopsisPlyometric Anatomy presents advanced drills and a variety of progressions that will help you maximize strength, power, speed, and agility. Highly detailed anatomical art illustrates muscle activation and interaction for each drill. Table of ContentsChapter 1. Physiological Mechanism of Plyometrics Chapter 2. Training Progressions, Surfaces, and Equipment Chapter 3. Foundational Exercises Chapter 4. Bilateral Lower-Body Exercises Chapter 5. Unilateral Lower-Body Exercises Chapter 6. Upper-Body Exercises Chapter 7. Core Exercises Chapter 8. Combination Plyometric Exercises Chapter 9. Injury Prevention and Rehabilitation

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Book Synopsis Featuring 40 exercises, 127 workouts, and a full 15-week program, The Modern Art of High Intensity Training offers a visually stunning presentation of all things high intensity. Along with covering the five principles of high intensity training, its eye-catching illustrations convey the strength, power, and beauty of the movements. Table of ContentsWhy You Need a Program to Be SuccessfulUsing Training Fundamentals as a Starting Point Principle 1: Progression Principle 2: Continuity Principle 3: Variety Principle 4: Nonlinearity Principle 5: Load and Recovery What You Should Know About Physiology The Energy Continuum Quick, Energy! Lactate Is at the Heart of Energy Production What About Recovery? Adjusting the Intensity Using Time Under Tension to Adjust the Load Things That Interfere With Training Rule 1: Prioritize the Work Rule 2: Work Out in the Right Order Rule 3: Avoid Bad Combinations Combinations That Work How to Use This BookThe Warm-Up Basic Warm-Up Reminders How to Plan a Warm-Up Principles to Keep in Mind Essential Parts of the Warm-Up (1) General Warm-Up (2) Auxiliary Warm-Up (3) Specific Warm-Up Specific High Intensity Training Routines Technical FoundationFoundational ExercisesClean and JerkClean Workout—Cleans Jerk Workout—Jerks Workout—Clean and Jerks Sandbag Clean Workout—Sandbags Tire Clean Workout—Tire Cleans Snatch Workout—Snatches Kettlebell Variations Workout—Kettlebell Snatches Workout—Kettlebell Cleans Bent-Over Row Workout—Bent-Over Rows Basic Athletic ExercisesSquatDifferent Types of Squats Anatomy Reminders How Far Should You Go Down in a Squat? Squat Mythology Range of Motion and Performance Squat Technique Workout—Squats Front Squat Workout—Front Squats Overhead Squat Workout—Overhead Squats Thruster Workout—Thrusters One-Legged (Bulgarian Split) Squat Workout—One-Legged Squats Pistol Squat (Air Squat on One Leg) Workout—Pistol Squats Workout—Mixed Squats Landmine Squat Landmine Obliques Workouts—Landmine Squats Bench Press Workout—Bench Presses Bench Press With Dumbbells or Kettlebells Workout—Bench Presses With Dumbbells or Kettlebells Deadlift Workout—Deadlifts Kettlebell Swing Workout—Kettlebell Swings Arabesque Workout—Arabesques Straight-Leg Deadlift Workout—Straight-Leg Deadlifts Sumo Deadlift Workout—Sumo Deadlifts Lunge Workout—Lunges Bodyweight ExercisesFoundation for Pull-Ups Workout—Pull-Ups Archer Pull-Up Workout—Archer Pull-Ups Open-Hand (Clapping) Pull-Up Workout—Clapping Pull-Ups Workout—Pull-Ups Rope Climbing Workout—Ropes Push-Up Workout—Push-Ups Renegades Workout—Renegades Burpee Workout—Burpees Clapping Push-Up Workout—Clapping Push-Ups Explosive Push-UpDouble Knee Tuck Push-Up Aztec Push-Up Superman Push-Up Workout—Explosive Push-Ups Battle Ropes Workout—Battle Ropes Dips Workout—Dips Core ExercisesV-Up Workout—V-Ups Toes to Bar Workout—Toes to Bars Turkish Get-Up Workout—Turkish Get-Ups Barbell Ab Rollout Workout—Barbell Ab Rollouts RunningRunning Techniques A Total-Body Approach to Running MechanicsParameters of Running Mechanics of Stride Adaptation Workout—Running The 15-Week Modern Art Program Phase 1—Fundamentals Phase 2—Structural Development Phase 3—Intensify Phase 4—Optimize

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Book Synopsis Bigger Faster Stronger (BFS) is the premier performance program for high school and college sports. BFS and the book Bigger Faster Stronger have led teams to more than 500 state championships, and that was just the warm up. Now in its third edition, Bigger Faster Stronger is ready for the next generation of athletes and the next level of performance. Inside, you'll find training guidelines for in-season and off-season weight training, as well as the latest strategies for breaking through plateaus, developing peak strength, and increasing power, flexibility, speed, and agility. You'll learn the proper exercise techniques for the big four lifts, as well as multiple variations and safety protocols. You'll also find recommendations for integrating new equipment, athlete monitoring systems, and other technology into your program to ensure maximum effectiveness and performance gains. Bigger Faster Stronger can accommodate any sport and every level of competition. Safe, effective, and relied on by thousands of athletes, coaches, and administrators, it is the proven performance program you can trust. Table of Contents Chapter 1 Unified Approach to Training Chapter 2 BFS Rotational Set-Rep System Chapter 3 BFS In-Season Training Chapter 4 BFS Readiness Program Chapter 5 Six Absolutes of Perfect Technique Chapter 6 Parallel Squat and Squat Variations Chapter 7 Power Clean and Quick Lifts Chapter 8 Hex-Bar Deadlift and Deadlift Variations Chapter 9 Bench Press and Bench Press Variations Chapter 10 Sport-Specific Auxiliary Lifts Chapter 11 Agility and the BFS Dot Drill Chapter 12 Five-Phase Plyometric Program Chapter 13 Speed Training Chapter 14 BFS 1-2-3-4 Flexibility Program Chapter 15 Organization and Weight Room Design Chapter 16 Safety and Liability Chapter 17 Strength and Conditioning Technology

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Book Synopsis Eat healthy. Exercise. Be happy. It sounds easy enough, so why is it so difficult? Because, as millions of women know, it’s not easy. There are challenges and obstacles, and health programs are not one size fits all. Sohee Lee understands, because she’s faced the challenges and overcome them. As a trainer, presenter, and author, she’s shared her experiences and helped others establish healthy relationships with food and exercise for long-term results. In the book Eat. Lift. Thrive. she empowers you with tools and strategies to make your own change. You will learn how to identify issues that are holding you back and what you can do to get back on track. You’ll find motivation, exercise, and advice. And you’ll learn how to • incorporate Lee’s Living Lean Guidelines to make your diet work around your life, rather than the other way around; • perform her Primary Strength Movements and integrate them inTrade Review"There are a lot of charlatans in the fitness industry who do not live up to their own hype; Sohee Lee is NOT one of them. Sohee’s scientific background in biology and psychology allows her to perfect her applied methods, which she has done with hundreds of clients. Sohee is a great resource for anyone wanting to improve their fitness knowledge and get results."Dr. Layne Norton, PhD-- BioLayne LLC “Sohee delivers a scientifically based, practical guide for any woman seeking to improve her physique. Her flexible approach makes this an easy-to-implement program that can be sustained over the long term. Highly recommended reading.”Brad Schoenfeld, PhD, CSCS, FNSCA-- Author of Strong and Sculpted “Sohee Lee hits a grand slam with her first published book, Eat. Lift. Thrive. Not only does she teach you exactly what you need to know about nutrition and mindset to get you on your way to a healthier and fit physique, she also provides a top-notch training protocol that earns my fullest endorsement. And she does so in a way that effectively communicates the science without overwhelming or boring the reader. Buy this book, follow Sohee's advice, and watch your body and mind transform.”Bret Contreras, PhD, CSCSTable of ContentsPart I. Reset Your Thinking Chapter 1. Forget What You Know All-or-nothing thinking is dangerous and counterproductive. Making slow, sustainable changes is hard, but it's the best way to make permanent changes. Chapter 2. Failing Forward Failing is a reality of life. Learning from failure is a choice. Chapter 3. You’re Not Alone Reach out to your community to reach your goals. Part II. Eat Chapter 4. Nutrition Basics Focus on the most important layers of the nutrition pyramid to develop simple, healthy eating habits you can sustain for a lifetime. Chapter 5. Living-Lean Guidelines Make healthy eating a mindless habit for long-term success. Chapter 6. Embrace Moderation Treat yourself right by treating yourself. Really! Part III. Lift Chapter 7. Level Up With Resistance Training Why should you pick up heavy things and put them down? For improvements in health, function, and beauty. Chapter 8. Primary Strength Movements Squat, hinge, bridge, lateral rotation, upper-body push, upper-body pull, and single-joint exercises. Chapter 9. Cardio and Glute Circuits Use smart cardio as a complement to resistance training. Glute circuits will round out your program. Part IV. Thrive Chapter 10. Create Your Program Use your goals to determine your program variables, but also consider your lifestyle, environment, and preferences. Your program is all about you. Chapter 11. Sample Programs Choose from a transitional program or two-, three-, or four-days-a-week programs. Chapter 12. Monitor Your Progress Check in with yourself. Be amazed at your progress and celebrate you!

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Book SynopsisRunning Anatomy, Second Edition, features 48 of the most effective exercises for runners—each with clear step-by-step descriptions—and 155 anatomical illustrations highlighting the runner’s muscles in action. Trade Review"As a physician, exercise scientist, and masters athlete, I've come to recognize the critical importance of strength training in maximizing performance. Running Anatomy lays the groundwork for proper strength, cardiovascular, and mental training for runners of all abilities. If you're a runner looking to reach your full potential, you need to read this book."Jason Friedman, MD—Exercise Physiologist, and National 100K Age-Group Champion “I cannot overstate the impact Joe Puleo has had on my running career. One of the biggest challenges as an amateur elite runner is the workload balance between training and managing a career as an active-duty Marine, all while holding off injuries. Puleo's knowledge and advocacy for strength training have been force multipliers in allowing me to run fewer miles, train smarter, and continually push my boundaries as a distance runner. This book is a great addition to any athlete's library.”Major Christine M. Taranto—Two-Time PIAA State Champion, Two-Time Marine Corps Athlete of the Year, Second Place Marine Corps Marathon (2015) Table of ContentsChapter 1. The Runner in Motion Chapter 2. Training Concepts Chapter 3. External Factors (That Affect Performance) Chapter 4. Feet and Ankles Chapter 5. Legs Chapter 6. Core Chapter 7. Shoulders and Arms Chapter 8. Chest and Back Chapter 9. Injury Prevention Chapter 10. Alternate Training Activities Chapter 11. Gear and Advancements

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Book SynopsisMaximize strength, stability, and power with Strength Band Training. Get the most out of your resistance band training with exercises targeting every major muscle group, along with predesigned workouts for fitness, rehabilitation, and sport-specific training.Trade Review"This book is a great resource that I refer back to all the time." --Mike Reinold, PT, CSCS, Founder of Champion Physical Therapy and Performance "Phil Page and Todd Ellenbecker are two of the most renowned practitioners in the field, and Strength Band Training is a must-have resource." --Mark Kovacs, CEO of Kovacs Institute and Executive Director of International Tennis Performance Association "Strength Band Training is the ultimate resource for anyone wanting to understand the science of resistance bands and apply it in their programming." --Sue Falsone, MS, PT, SCS, ATC, CSCS, COMT, Owner and Founder of Structure & Function Education and Associate Professor at A.T. Still UniversityTable of ContentsPart I. Basics of Elastic Resistance Training Chapter 1. Elastic Resistance ExplainedChapter 2. Band BasicsChapter 3. Application and AssessmentPart II. Elastic Resistance Exercises and Workouts Chapter 4. FlexibilityChapter 5. Joint and Muscle IsolationChapter 6. Upper Body StrengthChapter 7. Lower Body StrengthChapter 8. Core StabilityChapter 9. Total BodyChapter 10. Older AdultsPart III. Elastic Resistance Programs Chapter 11. Optimal FitnessChapter 12. Team SportsChapter 13. Individual SportsChapter 14. Rehabilitation

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Book Synopsis Every workout is intended to do one thing: maximize results. Whether that result is fitness, function and performance, fat loss, or physique improvements, you want your efforts to pay off. What if you had the opportunity to have the NSCA Personal Trainer of the Year observe your workout and show you how you could make it better? Now you do have access to that expertise, with Your Workout PERFECTED. Nick Tumminello, author of Strength Training for Fat Loss and Building Muscle and Performance, knows that a one size fits all approach can't work. That program you're followingthe one you lovemay be more harmful than beneficial. Or maybe, with some slight alterations, that program is exactly what you need. That's why he developed Your Workout PERFECTED. It's a unique and cooperative approachone that works to improve, not replace, your routine. Inside, there are 243 exercises and 71 programs to develop your fitness, promote fat loss, improvTrade Review Nick Tumminello is an innovator in the fitness field. His combination of scientific knowledge and practical experience make him a go-to guy for getting results from a fitness program, as displayed in Your Workout PERFECTED. Highly recommended reading. Brad Schoenfeld, PhD—Author of The M.A.X. Muscle Plan and Science and Development of Muscle Hypertrophy It’s hard to think of anyone who consistently contributes as much valuable information as Nick Tumminello. Your Workout PERFECTED showcases his unique ability to reveal how much we don’t know about strength training—and how much we do know that’s either inaccurate or antithetical to our goals. Lou Schuler—Award-Winning Fitness Journalist, LouSchuler.com There are just a few trainers in the industry who are creative enough to come up with new ideas that get used around the world. Nick is one of those guys, and he constantly leaves me saying to myself, "Now why didn't I think of that?" Bret Contreras, PhD, CSCS,*D—Owner of Glute Lab, Author of Strong Curves and Bodyweight Strength Training Anatomy Nick Tumminello is kind of a pain in the butt. You can't just say, “Hey, Nick, what do you think of this exercise?" No, he'll analyze it, research it, conduct 101 experiments on it, and then he'll show you about a dozen ways to make it better. It's really quite annoying. He gets away with it because he's damn near always right. TC Luoma—Editor of Testosterone Nation If you're looking for accurate and scientifically backed information, quality workouts that are interesting and fun, and programs that are designed by someone who walks the walk and trains real people, you need not look any further than Nick Tumminello. It's been my pleasure to know him and learn from him for the past decade; he's the real deal. Cassandra Forsythe, PhD, RD, CSCS—Professor of Exercise Science, Author, and Mom Table of ContentsPart I: Training Objectives Chapter 1. Fitness Chapter 2. Function and Performance Chapter 3. Fat Loss Chapter 4. Physique Part II: Exercises Chapter 5. Warm-Up and Mobility Exercises Chapter 6. Upper-Body Exercises Chapter 7. Lower-Body Exercises Chapter 8. Core Exercises Chapter 9. Conditioning Exercises Part III: Programming Chapter 10. General Beginner Programs Chapter 11. Fitness Programs Chapter 12. Function and Performance Programs Chapter 13. Fat Loss Programs Chapter 14. Physique Programs Chapter 15. Strategies for Minimizing Injury

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Book SynopsisThe Modern Art and Science of Mobility explains and illustrates more than 300 exercises designed to improve recovery, reduce pain, improve mobility, and activate muscles.Table of ContentsPart I. Pain01. Pain and Movement02. Trigger Points03. Self-Massage Should Massage Be Painful? The Iliotibial Band From Self-Massage to the Warm-Up 04. Combatting Pain The Basic Rules for a Reset Limiting the Exclusive Use of Self-Massage The Theoretical Need for an Analytical Approach The Scans Part II. Breathing01. The Relationship Between Stress and Breathing02. Comfort Zone and Stress Zone03. The Muscular System and Breathing04. Retraining the Diaphragm05. Training the Respiratory System06. Managing Your DayPart III. Movement01. Muscle Chains The Myofascial Network The Agonist, Antagonist, Synergist, and Neutralizer Muscles Open and Closed Kinetic Chains Training Programs for Contraction Part IV. Mobility01. Functional Training Muscle Fiber Type and Movement Exercise Series

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Book Synopsis"Weight Training" will help improve muscular endurance, build strength, increase muscle mass, and improve body composition. From the fundamentals of weight training to the specifics of designing an individualized program, this full-color guide covers every facet of weight training, including eating smart to maximize results.Trade Review"If I could choose only one book to be in my strength training library, it would definitely be Weight Training: Steps toSuccess. This is without question the best book of its kind." -- Wayne Westcott, PhD, CSCS, Author of Strength Training Past 50, Fitness Professional's Guide to Strength Training Older Adults, and Youth Strength Training ;;"Tom Baechle and Roger Earle are two of the brightest minds in the field of strength and conditioning. In Weight Training: Steps to Success, they deliver a brilliant guidebook for developing successful weight training programs." -- Donald A. Chu, PhD, PT, ATC, CSCS*D, NSCA-CPT*D, Sport Performance Enhancement Specialist for Olympic and professional athletesTable of ContentsStep 1. Equipment Options and Proper Use GuidelinesStep 2. Stretching, Lifting, and Spotting TechniquesStep 3. Selecting Exercises and Determining Training LoadsStep 4. Chest Exercise Options and Loading GuidelinesStep 5. Back Exercise Options and Loading GuidelinesStep 6. Shoulder Exercise Options and Loading GuidelinesStep 7. Upper Arm Exercise Options and Loading GuidelinesStep 8. Leg Exercise Options and Loading GuidelinesStep 9. Core Exercise Options and Loading GuidelinesStep 10. Completing Your First WorkoutStep 11. Applying Program Design PrinciplesStep 12. How to Manipulate the Program Design Variables to Maximize ResultsStep 13. How to Design Your Own Basic ProgramStep 14. Designing a Sport-Specific Training ProgramStep 15. Designing a High-Intensity Interval Training Program

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Book SynopsisExercise Technique Manual for Resistance Training, Fourth Edition With HKPropel Online Video, explains 100 resistance training exercises with step-by-step instructions, photos, and online video demonstrations.Table of ContentsPart I. Total BodyPower and Explosive Exercises1.1 Power Snatch1.2 Power Snatch From Blocks1.3 Hang Power Snatch1.4 One-Arm Dumbbell Snatch1.5 Muscle Snatch1.6 Power Clean1.7 Hang Power Clean1.8 Dumbbell Hang Power Clean1.9 Push Press1.10 Dumbbell Hang Power Clean to Push Press1.11 Push Jerk1.12 Split JerkPart II. Lower BodyHip and Thigh (Multijoint) Exercises2.1 Front Squat2.2 Back Squat2.3 Romanian Deadlift (RDL)2.4 Deadlift2.5 Hip Sled (Machine)2.6 Seated Leg Press (Machine)2.7 Step-Up2.8 Forward Step Lunge2.9 Glute Ham Raise2.10 Barbell Hip Thrust2.11 Single-Leg Dumbbell Hip Thrust2.12 Single-Leg (Pistol) Squat2.13 Nordic Hamstring CurlHip and Thigh (Single-Joint) Exercises2.14 Stiff-Leg Deadlift2.15 Good Morning2.16 Leg (Knee) Extension (Machine)2.17 Seated Leg (Knee) Curl (Machine)2.18 Lying Leg (Knee) Curl (Machine)Calf (Single-Joint) Exercises2.19 Seated Calf (Heel) Raise (Machine)2.20 Standing Calf (Heel) Raise (Machine)Part III. Upper BodyChest (Multijoint) Exercises3.1 Flat Barbell Bench Press3.2 Incline Barbell Bench Press3.3 Decline Barbell Bench Press3.4 Flat Dumbbell Bench Press3.5 Incline Dumbbell Bench Press3.6 Decline Dumbbell Bench Press3.7 Vertical Chest Press (Machine)Chest (Single-Joint) Exercises3.8 Pec Deck (Machine)3.9 Flat Dumbbell Fly3.10 Incline Dumbbell Fly3.11 Decline Dumbbell Fly3.12 Cable Crossover (Machine)Back (Multijoint) Exercises3.13 Lat Pulldown (Machine)3.14 Bent-Over Row3.15 One-Arm Dumbbell Row3.16 Low-Pulley Seated Row (Machine)3.17 Seated Row (Machine)3.18 Face Pull (Machine)Back (Single-Joint) Exercises3.19 Barbell Pull-Over3.20 Dumbbell Pull-Over3.21 Straight-Arm Lat Pulldown (Machine)Shoulder (Multijoint) Exercises3.22 Shoulder Press (Machine)3.23 Seated Barbell Shoulder Press3.24 Seated Dumbbell Shoulder Press3.25 Upright RowShoulder (Single-Joint) Exercises3.26 Lateral Shoulder Raise3.27 Bent-Over Lateral Raise3.28 Front Shoulder Raise3.29 Prone T’s, Y’s, and I’sBiceps (Single-Joint) Exercises3.30 Barbell Biceps Curl3.31 EZ-Bar Biceps Curl3.32 Hammer Curl3.33 Dumbbell Alternating CurlTriceps (Single-Joint) Exercises3.34 Lying Barbell Triceps Extension3.35 Triceps Pushdown (Machine)3.36 Overhead Triceps ExtensionForearm (Single-Joint) Exercises3.37 Wrist Curl3.38 Wrist Extension3.39 Reverse CurlPart IV. Anatomical CoreAnatomical Core Exercises4.1 Curl-Up4.2 Abdominal Crunch4.3 Front Plank4.4 Side Plank4.5 Stability Ball Pike4.6 Stability Ball Jackknife4.7 Abdominal Crunch (Machine)4.8 Stability Ball Abdominal Crunch4.9 Stability Ball Reverse Back Extension4.10 Stability Ball Rollout4.11 Roman Chair Back Extension4.12 Pallof Press (Machine)4.13 Woodchop (Machine)4.14 Russian TwistPart V. Alternative Modes and Nontraditional ImplementsExercises Using Alternative Modes and Nontraditional Implements5.1 Two-Arm Kettlebell Swing5.2 Bulgarian Squat5.3 Single-Leg Kettlebell Romanian Deadlift5.4 Turkish Get-Up5.5 One-Arm Kettlebell Clean5.6 One-Arm Kettlebell Press5.7 Kettlebell Front Squat5.8 Stability Ball Bridge to Curl5.9 Dumbbell Renegade Row5.10 Landmine Shoulder Press5.11 Landmine Row5.12 Sled Push5.13 Medicine Ball or Slam Ball Slam

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Book SynopsisBaseball programs at all levels recognize the competitive edge that can be gained by their athletes through targeted resistance training programs. Every Major League Baseball team, most minor league teams, the top 25 ranked college baseball teams, and even some high schools (depending on the level and size) have a full-time strength and conditioning professional on staff. With Strength Training for Baseball, you will gain insights into to how amateur to professional baseball players are trained, and you will learn to apply those best practices with your own team to gain a winning advantage.Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Baseball explains the value of resistance training for baseball athletes—backed by practical experience, evidence-based training methodologies, and research. The book will help you understand the specific physical demands of each position—pitchers, catTrade Review“Strength Training for Baseball provides a road map—compiled by experts in the field and game—that utilizes research and practical experience to enhance a player’s performance on the field.”—Butch Thompson, Auburn University Head Baseball Coach“The intelligence, research, and practical information provided in Strength Training for Baseball make this an absolute game changer. If you are serious about playing and taking your game to the highest level, this book is a must.”—Lane Burroughs, Louisiana Tech University Head Baseball Coach“Creating and maintaining strength and explosiveness through a sport-specific resistance training routine are a must for all baseball players. Strength enhances power, which is essential for pitching performance, bat speed, and explosive first-step movement, whether on defense or offense.”—Wade Simoneaux, West Monroe High School Head Baseball Coach“Strength Training for Baseball has been written and designed by experts in the field for each level of play without compromising the need for sustainable production in the future. Everyone wins: the player and the team.”—Steve Renfroe, Briarwood Christian High School Head Baseball Coach“We stress playing the game the right way to our guys all the time. That includes preparing themselves fundamentally and physically to play every day. It starts in the weight room, with the right routines to draw from and help reach any player’s full potential.”—Terry Francona, Cleveland Indians ManagerTable of ContentsForeword by Nolan Ryan Introduction by David J. SzymanskiPart I. Principles of Sport-Specific Resistance TrainingChapter 1. Importance of Resistance TrainingDavid J. Szymanski and Brad LawsonChapter 2. Analysis of the Sport and Sport PositionsA. Eugene Coleman and William E. AmonetteChapter 3. Testing Protocols and Athlete AssessmentDavid J. Szymanski and Jose VazquezChapter 4. Sport-Specific Program Design GuidelinesSean Marohn and Zach GjestvangPart II. Exercise TechniqueChapter 5. Total Body Exercise TechniqueJay DawesChapter 6. Lower Body Exercise TechniqueMatthew Krause and Rigo FeblesChapter 7. Upper Body Exercise TechniquePaul FournierChapter 8. Anatomical Core Exercise TechniqueNate Shaw and Derek SomervillePart III. Program Design Guidelines and Sample ProgramsChapter 9. Off-Season ProgrammingPatrick McHenry, Chris Joyner, and Joe KesslerChapter 10. Preseason ProgrammingPatrick McHenry, Chris Joyner, and Joe KesslerChapter 11. In-Season ProgrammingPatrick McHenry, Chris Joyner, and Joe KesslerChapter 12. Postseason ProgrammingPatrick McHenry, Chris Joyner, and Joe Kessler

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Book SynopsisStrength Training for Soccer will help you create a soccer-specific resistance training program to help athletes at each position—goalkeepers, defenders, midfielders, and forwards—develop strength and power that will prepare them for the demands of a game.Trade Review“In Strength Training for Soccer, leaders in the field lay out a revolutionary holistic blueprint for mastering soccer-specific strength training year-round. Strength Training for Soccer is a must-have tool for every soccer strength coach’s toolbox!”—Kelly Dormandy, MEd, CSCS, USAW1, PN1, Director of Sports Performance for University of Georgia Women’s Soccer“Strength Training for Soccer provides scientific evidence and practical ways to test, develop, and improve strength—a fundamental aspect of athletic performance—to meet the demands of the sport."—Carwyn Sharp, PhD, CSCS, Head of Human Performance for AS Roma in Italy“Strength Training for Soccer helps to reveal fundamental and key concepts that any strength coach, performance coach, or sport scientist should have a deep understanding of at all times. Gaining practical insight from professionals who are working with players and teams at the highest level is invaluable to all those working in our profession.”—Adam C. Parr, MS, CSCS, Performance Specialist for Charlotte FC and Sport Scientist for U.S. SoccerTable of ContentsForeword by Tim Howard Introduction by Bob BradleyPart I. Principles of Sport-Specific Resistance TrainingChapter 1. Importance of Resistance TrainingGarga Caserta and William E. AmonetteChapter 2. Analysis of the Sport and Sport PositionsScott PiriChapter 3. Testing Protocols and Athlete AssessmentErnie Rimer and Jo ClubbChapter 4. Sport-Specific Program Design GuidelinesMegan Young, Garga Caserta, and Matt HowleyPart II. Exercise TechniqueChapter 5. Total Body Exercise TechniqueScott Caulfield and Bryan MannChapter 6. Lower Body Exercise TechniqueScott Caulfield and Bryan MannChapter 7. Upper Body Exercise TechniqueIan JeffreysChapter 8. Anatomical Core Exercise TechniqueCat Wade and Kevin CroninPart III. Program Design Guidelines and Sample ProgramsChapter 9. Off-Season ProgrammingJulia Eyre and Ivi CasagrandeChapter 10. Preseason ProgrammingDaniel Guzman and Joey HartyChapter 11. In-Season ProgrammingMelissa Terry and Matt HowleyChapter 12. Postseason ProgrammingRyan Alexander

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Book SynopsisPreparing for the Army Combat Fitness Test is the ideal resource to help you assess your readiness and train for the Army Combat Fitness Test (ACFT). Because soldiers operate on a three-dimensional battlefield where physical demands are often variable and unpredictable, the Army’s revised physical test provides a more diverse measurement of a soldier''s physical abilities than its predecessor. But if you are one of the 200,000 annual recruits or the 1.2 million active duty soldiers who must pass these new protocols, this diverse test may bring anxiety and uneasiness. That is where this essential guide can help. Backed by the expertise of the National Strength and Conditioning Association (NSCA), Preparing for the Army Combat Fitness Test is the first book on the market to address the requirements of the ACFT and provide you with the tools you need to be prepared for testing day. Consisting of six events—the 3 Repetition Maximum Deadlift, Standing PTrade Review"The ACFT will change how people need to train and prepare to test for the Army, and this is the book we've been waiting for! Nate and Rob have the combination of experience and knowledge needed to train soldiers to meet the physical demands of the job and succeed in this assessment."—Hunter Schurrer, Coach and Founder of The Performance Syndicate“The ACFT was a great step in establishing readiness standards as the tactical landscape evolves to produce and maintain healthier soldiers. This book serves as a map . . . The context given and breadth of provided programs will prove to be nothing less than a trailhead for every soldier looking to start or improve their path of performance and wellness.”—Vernon Griffith, CSCS*D, TSAC-F*D, Coach, Author, and SpeakerTable of ContentsPart I. All About the ACFTChapter 1. The Army Combat Fitness TestChapter 2. 3 Repetition Maximum DeadliftChapter 3. Standing Power ThrowChapter 4. Hand Release Push-Up–Arm ExtensionChapter 5. Sprint-Drag-CarryChapter 6. Leg TuckChapter 7. Two-Mile RunPart II. The Science Behind TrainingChapter 8. Training PrinciplesChapter 9. Components of PerformancePart III. Preparation and ProgrammingChapter 10. Your Current State of ReadinessChapter 11. Training Plan ConsiderationsChapter 12. Sample Training PlansPart IV. Workout and Exercise DescriptionsChapter 13. Warm-UpChapter 14. Power ExercisesChapter 15. Lower Body Pulling ExercisesChapter 16. Lower Body Pushing ExercisesChapter 17. Upper Body Pulling ExercisesChapter 18. Upper Body Pushing ExercisesChapter 19. Trunk ExercisesChapter 20. Conditioning

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