Description
Book SynopsisTiming Resistance Training goes beyond periodization to guide readers through the premise of muscle clocks and how those clocks can be manipulated to control and improve muscle performance.
Trade Review"Amy Ashmore has authored a cutting-edge book that will not only help coaches and trainers set valuable programs in the gym but will also help athletes and fitness enthusiasts achieve pinnacle successes.”—Kevin McGuire, Managing Editor of
American Fitness Magazine"I have been privileged to have a professional association with Dr. Ashmore for the past 10 years, during which time she has impressed me with her unique ability to effectively bridge the gap between the scientist and the practitioner."—Cedric X. Bryant, PhD, President and Chief Science Officer of American Council on Exercise
"Amy has been writing and presenting for IDEA since 2002. She can get fitness professionals fully engaged in the complexities of biomechanics and physics. She is an intelligent professional, creative teacher, and superb educator."—Sandy Todd Webster, Editor in Chief for IDEA Health & Fitness Association
Table of ContentsPart I. Understand the Science of Muscle ClocksChapter 1. What Is a Muscle Clock?
Muscle Clocks: Description and Functions
The Master Clock
Regulation and Communication
Application to Resistance Training
Conclusion
Chapter 2. Overcoming Chaos, Confusion, and Interference
Molecular Competition
Interference Theory
Cardiovascular Endurance Training
Muscular Endurance
Muscle Activation Patterns
Competing Muscle Adaptations
Cardiovascular Training Interferes With Resistance Training
Interference Mechanisms
Avoiding Interference
Resistance-Trained Athletes
High-Intensity Interval Training, Sleep, and Athletes
Evidence From Aerobic Endurance Athletes
Time of Day
Programming Summary
Conclusion
Part II. Learn the Tools for Exercise ProgrammingChapter 3. Muscle Clocks’ Need for Cues and Recovery
Environmental Cues
Activity–Rest Patterns
Physiological Cues
Exercise Training and Programming
Conclusion
Chapter 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises
Biomechanical Similarity
Exercise Categories
Conclusion
Part III. Create Effective Training ProgramsChapter 5. Training Muscles to Think and Anticipate
Motor Learning Influences
Programming
Sample Program
Programming Summary Statements
Age-Related Declines in Anticipation
Conclusion
Chapter 6. Undertraining to Maximize Performance
Training Load
Intentional Undertraining
New Approach to Muscle IQ
Rationales for Undertraining
Benefits of Undertraining
Differentiated Programming
Conclusion
Chapter 7. Using Muscle Clocks to Train for Strength
Paired Exercise Resistance Training Model
Resistance Training Programming
Resistance Exercise Pairing Routines
Sample Workouts
Conclusion
Chapter 8. Using Muscle Clocks to Train for Power
Complex Training
Complex Training Programming
Resistance and Plyometric Exercise Pairing Routines
Sample Workouts
Conclusion
Chapter 9. Using Muscle Clocks for Concurrent Training
Concurrent Training
Competing Mechanisms
Using Muscle Clocks to Avoid Interference in Programming
Cardiovascular Programming to Improve Resistance Training Outcomes
Programming Summary Statements
Conclusion
Chapter 10. Using Muscle Clocks to Improve Flexibility
Flexibility and Muscle Performance
Types of Stretching
Muscle Pliability Is a Timing Cue
Muscle Length
Strength and Power Stimulus
Recovery Aid
Flexibility Programming
Programming Summary Statements
Conclusion
