Description
Book SynopsisStrength Training Anatomy for Athletes offers a wide variety of exercises for athletes who want to get stronger for their sport. Covering warm-up, recovery, injury prevention, and programming for 43 sports, it is a comprehensive and practical guide to optimizing athletic performance.
Table of ContentsPart I. The Basic Principles of Strength Training by SportRunning Sports Training Your Thighs So You Can Run Faster
Can You Skip Strength Training?
How Can Strength Training Help You Run Faster?
Which Muscles Should You Focus on During Strength Training?
These Hidden Muscles Can Make You Run Faster
Specific Problems
Team Ball Sports Hip Work
Classic Hip Problems
How Do the Hamstrings Protect the Cruciate Ligaments?
Golf and Sports Involving Rotation Problems With Rotation
Back Pain: The Golfer's Paradox
Improving Abdominal and Lumbar Support
How to Stabilize the Shoulders Effectively
Beating Golf Elbow
Reestablishing Symmetry
Swimming and Nautical Sports Muscles Used in Swimming
The Different Morphological Assets of Good Swimmers
Understanding Shoulder Pain in Athletes
Strength Training to Overcome Shoulder Pain
Racquet and Throwing Sports Ideal Morphology
Elbow Pain and Tennis Elbow
Cycling and Road Sports The Ideal Morphology of a Cyclist
The Effects of Strength Training on a Cyclist's Endurance
Specific Injuries
Combat Sports Strategies to Prevent Injuries
Part II. Exercise for Every SportExercises for Running Sports Power Runner
Lunge
Horizontal, Vertical, or 45-Degree Leg Press
Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl
Pull Through
Leg Curl
Bent-Knee Leg Lift
Standing Calf Raise
Towel Curl
Toe Raise
Exercises for Team Ball Sports Hip Rotator Warm-Up Using a Towel
Hip Abduction
Internal Hip Rotation
External Hip Rotation
Exercises for Golf and Sports Involving Rotation Seated Pelvic Tilt
Standing Ab Twist With a Resistance Band
Plank
Wrist Curl
Myofascial Massage for the Forearms
Exercises for Swimming and Nautical Sports Pull-Up
Row
Straight-Arm Pull-Down
Bent-Over Lateral Raise
Lateral Raise
Shoulder Rotation With a Resistance Band
External Arm Rotation
Pulley Shoulder Rotation
Exercises for Racquet and Throwing Sports Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps
Internal Arm Rotation
Finger Extension
Wrist Extension
Reverse Curl
Hips Adduction
Exercises for Cycling and Road Sports Belt Squat
Back Extension on an Incline Bench
Hybrid JM Press/Bench Press
Exercises for Combat Sports Bridge (Hip Thrust)
Squat With a Trap Bar or on a Deadlift Machine
Jammer Press
Combo Twist With Simultaneous Pulling and Pushing
Shrug Using an Adjustable Pulley
Sit-Up
Part III. Training Programs for Particular SportsPreparing to Work Out Do You Need to Plan Out Your Workouts in Advance?
How Many Strength Training Workouts Should You Do Each Week?
Warm-Up Programs to Do Before Strength Training or Before Playing Your Sport Warm-Up Program for the Upper Body
Warm-Up Program for Sports Involving Rotation
Warm-Up Program for the Lower Body
Warm-Up Program for the Entire Body
Programs to Bring a Specific Weak Area up to Par Strengthening the Shoulders
Strengthening the Shoulder Rotators and Stabilizers
Increasing the Power of Torso Rotation
Strengthening the Core
Strengthening the Adductors
Strengthening the Upper Back
Strengthening the Lower Back
Getting Stronger at Pulling With Your Arms
Getting Stronger at Pushing With Your Arms
Strengthen the Inside of the Forearm to Prevent Golf Elbow
Strengthen the Outside of the Forearm to Prevent Tennis Elbow
Protect Your Neck
Strengthen the Hip Rotator Muscles
Protect the Knees
Protect the Hamstrings
Make Your Thighs More Powerful
Strengthen the Calves
Strengthen the Bones to Avoid Fractures in Sports Where You Could Fall (e.g., Cycling, Riding a Motorcycle, Skiing) or in Contact Sports (e.g., Rugby, Combat)
Training Programs for Running Sports Training for a Sprinter Who Is Tendinous
Training for a Sprinter Who Is Muscular
Hurdle
High Jump
Long Jump and Triple Jump
Pole Vault
Middle- and Long-Distance Running
Racewalking
Training Programs for Team Ball Sports Soccer
Rugby
American Football
Basketball
Handball
Volleyball
Training Programs for Golf and Sports Involving Rotation Golf
Archery
Training Programs for Swimming and Nautical Sports Crawl
Backstroke
Butterfly
Breaststroke
Olympic Diving
Water Polo
Rowing
Kayaking
Sailing
Surfing
Windsurfing
Water Skiing
Training Programs for Racquet or Throwing Sports Racquet Sports
Discus Throw
Hammer Throw
Javelin Throw
Shot Put
Petanque and Bowling
Baseball and Softball
Training Programs for Cycling and Road Sports Road Cycling
Track Cycling
All-Terrain and BMX Cycling
Automobile Sports
Motorcycle Racing
Horseback Riding
Training Programs for Combat Sports Combat Sports
Fencing
Training Programs for Winter and Mountain Sports Downhill Skiing
Cross-Country Skiing
Hockey and Skating
Climbing
Post-Training Recovery Programs Should You Train If You Are Still Sore From a Previous Workout?
Recovery Programs for the Upper Body
Recovery Programs for the Lower Body
