Weightlifting Books

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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 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 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 EuropeActive's Essentials for Personal Trainers provides personal trainers with the most thorough information and best practices to help their clients achieve their health and fitness goals. Endorsed by EuropeActive, the fitness and health industry's standard-setting authority in Europe, this manual is essential for all aspiring and qualified personal trainers and aims towards EuropeActive's objective: More people, more active, more often. The information contained in EuropeActive's Essentials for Personal Trainers provides aspiring personal trainers with the basic competencies, skills and knowledge necessary for achieving level 4 status in the European Qualifications Framework (EQF), the baseline standards for registered personal trainers in Europe. The content builds on foundational concepts to provide practical knowledge and on-the-job examples to personal trainers so that they can deliver enjoyable and effective services to their clients. AuthoTable of Contents Chapter 1. Professionalism and Presentation Jan Middelkamp Personal Training Examining the Sector of Personal Training Professionalism of Personal Trainers in Business Presentation and Qualifications in Personal Training Marketing and Sales Conclusion Chapter 2. Planning a Personal Training Session Davide Filingeri and Thomas Rieger Principles and Characteristics of Personal Training Planning Activities Conclusion Chapter 3. Delivering a Personal Training Session Nuno Pimenta Monitoring and Adjusting Exercise Maintaining Good Communication and Motivation Different Personal Training Environments Extending Frequent and Good Communication to Clients Conclusion Chapter 4. Skeletal Articulations and Joint Movement Daniel Robbins and Mark Goss-Sampson Connective Tissue Joint Structure Lever Systems Effects of Resistance Training on Joints Conclusion Chapter 5. Injury Prevention Pauline Jacobs and John van Heel Osteoporosis Spinal Injury Prevention Shoulder Stabilisation Ligamentous Damage Conclusion Chapter 6. Muscular System Anders Nedergaard Contraction Types and Their Characteristics Acute Muscle Adaptations to Different Training Types Chronic Muscle Adaptation to Training Muscle Functions of the Hip and Thoracolumbar Fascia Conclusion Chapter 7. Energy Systems Francesco Bertiato and Simonetta Senni Three Energy Systems Acute Variables and Energy Systems Effects of EPOC and Interval Training on Metabolism Fat Burning METs and Calories Methods for Monitoring Exercise Use of Energy from Nutrients Conclusion Chapter 8. Cardiorespiratory System Christoffer Andersen Cardiovascular System Respiratory System Conclusion Chapter 9. Nervous System Alexis Batrakoulis Organisation of the Nervous System Function of the Nervous System Nervous System and Exercise Conclusion Chapter 10. Hormonal Responses to Exercise Sabrena Merrill and Cedric X. Bryant Structural Overview of the Endocrine System Classification of Hormones Hormone Interactions with Target Cells Hormonal Responses to Acute Exercise Hormonal Adaptations to Chronic Exercise Training Conclusion Chapter 11. Health and Fitness Assessment Nuno Pimenta, Samantha Jones and Ben Jones Defining Health and Fitness Preliminary Health Assessment Fitness Assessments Conclusion Chapter 12. Psychological Aspects of Personal Training Chris Beedie Role of Psychology in Personal Training Goals and Goal Setting Beliefs and Expectations Emotions, Stress and Coping Conclusion Chapter 13. Nutrition Fernando Naclerio and Robert Cooper Energy Requirement Estimating Energy Expenditure Calculating Energy Needs Recommended Dietary Intakes Healthy Eating Patterns How Dietary Intake Influences Health Micronutrient Deficiency and Health Fads and Popular Diets Food Pyramid and MyPlate Dietary Plan Developing a Healthy, Balanced Way of Eating Tobacco, Alcohol and Caffeine Fat and Lipoprotein Safe and Effective Weight Loss and Gain Conclusion Chapter 14. Training Adaptations Rafael Oliveira, João Brito and Ben Jones Adaptations to Training Principles Adaptations to Resistance Training Adaptations to Aerobic Training Adaptations to Range of Motion Training Conclusion Chapter 15. Exercise Planning and Programming Christoffer Andersen, Thomas Rieger and Lars L. Andersen Planning for Resistance Training Planning for Aerobic Endurance Training Applied Training Programming Examples of Exercise Programming Conclusion

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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 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 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 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 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 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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Book SynopsisMeet your new training partner! If you are a plus-size woman and want to get stronger, but you are intimidated by the gym or don’t have access to a personal trainer, Big & Bold: Strength Training for the Plus-Size Woman is for you. Unlike books that target weight loss as the ultimate goal, this book emphasizes why strength training and movement are important for women of all sizes and how progress is not tied to a number on the scale.Big & Bold: Strength Training for the Plus-Size Woman offers clear and simple instructions on how to safely perform 83 exercises to make them more effective for larger bodies. Master the squat and hinge exercises for the lower body; push and pull exercises for the upper body; and loaded carry, rotation, and anti-rotation exercises for the core. Learn why some movements are more important than others and how to safely progress by manipulating the reps, sets, load, and rest periods. Sample workouts—from beginner level through advanced—enable you to determine your starting point for strength training goals. Choose from a variety of training equipment for many of the exercises or follow the dumbbell- or kettlebell-only workouts if you have limited access to equipment. You’ll also find tips for clothing and equipment needs. And, because she’s “been there, done that,” author Morit Summers explains how to pace yourself with advice on when and how often to work out and what to do if you become overwhelmed on your journey.Big & Bold: Strength Training for the Plus-Size Woman will inspire you to start putting one foot in front of the other to become a stronger, more capable version of yourself.Trade Review“Wherever you are in your physical journey, I know this book will inspire you. Morit helped me compete for my very first Spartan Race. I will never forget her encouraging me to stop thinking about the scale for a second and instead think about strength—not just getting physically strong, but becoming mentally stronger. She challenged me to go for my goal in another way, and I carry that with me to this day. It’s not always about a number, but it’s about proving to yourself that you are capable and worthy. I hope that this book will leave you feeling capable and worthy of bringing your absolute best to everything you do.”—Danielle Brooks, Actress, Singer, Mom, and Spartan Race Participant“Morit Summers is one of the most knowledgeable and dedicated strength coaches available in our fitness industry. Morit has a wealth of knowledge, combined with the lived experience of how strong one can be while also living in a larger body; this expertise is extremely rare in our fitness culture.”—Louise Green, Trainer and Author of Big Fit Girl and Fitness for Everyone"Morit Summers is a powerhouse and a refreshing voice that's needed in sports. Big & Bold: Strength Training for the Plus-Size Woman offers clear instruction without the shameful tactics and messages that are oftentimes marketed to plus-size women to be smaller."—Latoya Shauntay Snell, Sponsored Multisport Endurance Athlete and Founder of Running Fat Chef LLC“Morit Summers’ approach to strength is approachable, accessible, and a breath of fresh air. Big & Bold: Strength Training for the Plus-Size Woman is exactly what the industry needs and is the book I wish I had access to when I first stepped foot in the gym.”—Chrissy King, Creator of The Body Liberation Project, Writer, and Fitness InfluencerTable of ContentsPart I. Set for SuccessChapter 1. Find Your WhyChapter 2. Prepare to MovePart II. Get MovingChapter 3. Squat and HingeChapter 4. Push and PullChapter 5. Anti-Rotation, Loaded Carry, and RotationPart III. Make a PlanChapter 6. Create Your WorkoutChapter 7. Sample WorkoutsChapter 8. Take Action

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Book SynopsisEncouragement, motivation, friendly competition, and accountability are just a few of the many benefits of working out with a partner. And there is no doubt that partner workouts produce results. But success requires more than just pairing up. You need the right partner, the best exercises, and proven programs to achieve and maintain your goals. You need Partner Workouts. In Partner Workouts, fitness expert Krista Popowych will help you establish the foundation for success with guidance on movement principles, exercise selection, and your training environment setup. You'll get advice on how to select a partner for maximum benefits and how to work out with the partners you already have, including a friend, significant other, or child. Learn how to modify exercises and adapt your workouts based on variances in individual partner goals, level of fitness, and relative size, so you can both get the maximum benefit from each workout. You'll find 15 ready-to-use workouts, along with nearly 100 exercises and stretches for creating your own perfect partner workout. Tailor workouts to your desired focus, including HIIT, strength workouts, cardio, and more. Most of the included exercises require no equipment at all, while others use readily available equipment such as resistance bands and medicine balls. The versatility of each exercise makes it simple for you and your partner to get in a great workout, no matter whether you're in a gym, in your home, or outdoors. For fitness professionals, the teaching tips will help with incorporating partner exercises into large- or small-group fitness programs, building comradery, and keeping clients coming back for more. With progressions and regressions for each exercise, fitness professionals can learn to create workouts that are adaptable and scalable for every scenario. Learn how exercising with a partner can get you engaged in your workouts and keep you moving toward your goals. Become fitter and stronger together with Partner Workouts.Table of ContentsPart I. Get SetChapter 1. Benefits of Partner WorkoutsChapter 2. Foundations of Partner TrainingChapter 3. Training Equipment and Workout SpaceChapter 4. Partner Roles and GoalsPart II. Partner ExercisesChapter 5. Bodyweight ExercisesChapter 6. Partner-Resisted ExercisesChapter 7. Small-Equipment ExercisesChapter 8. Cardio and HIIT ExercisesChapter 9. Partner Solo ExercisesChapter 10. Flexibility TrainingPart III. Sample WorkoutsChapter 11. No-Equipment WorkoutsChapter 12. Small-Equipment WorkoutsChapter 13. Cardio and HIIT WorkoutsChapter 14. Full Body WorkoutsChapter 15. Specialty WorkoutsChapter 16. Flexibility Training WorkoutAppendix A. Personal Training for Partner WorkoutsAppendix B. SWEAT Self-Worksheet

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