Description

Science and Practice of Strength Training by Dr. Vladimir M. Zatsiorsky and Dr. William J. Kraemer 2nd Edition 2006.This new second edition of Science and Practice of Strength Training comes with many additions and changes. A new coauthor, Dr. William Kraemer, joins Dr. Vladimir Zatsiorsky in expanding on the principles and concepts needed for training athletes. Among Dr. Kraemer’s contributions are three new chapters targeting specific populations—women, young athletes, and seniors—plus the integration of new concepts into the other chapters.Together the authors have trained more than 1,000 elite athletes, including Olympic, world, continental, and national champions and record holders. The concepts they divulge are influenced by both Eastern European and North American perspectives. The authors integrate those concepts in solid principles, practical insights, coaching experiences, and directions based on scientific findings. This edition is much more practical than its predecessor; to this end, the book provides the practitioner with the understanding to craft strength training programs based on individuals’ needs.Science and Practice of Strength Training, Second Edition, shows that there is no one program that works for any one person at all times or for all conditions. This book addresses the complexity of strength training programs while providing straightforward approaches to take under specific circumstances. Those approaches are applied to new physiological concepts and training practices, which provide readers with the most current information in the science and practice of strength training. The approaches are also applied to the three new chapters, which will help readers design safe and effective strength training programs for women, young athletes, and seniors. In addition, the authors provide examples of strength training programs to demonstrate the principles and concepts they explain in the book.The book is divided into three parts. Part I focuses on the basis of strength training, detailing concepts, task-specific strength, and athlete-specific strength. Part II covers methods of strength conditioning, delving into training intensity, timing, strength exercises, injury prevention, and goals. Part III explores training for specific populations. The book also includes suggested readings that can further aid readers in developing strength training programs.This expanded and updated coverage of strength training concepts will ground readers in the understanding they need in order to develop appropriate strength training programs for each person that they work with.This book can be purchased from all good bookstores by special order, or via amazon.ContentsForewordPrefaceAcknowledgmentsSymbols and Abbreviations1. Basis of Strength Conditioning1.1 Basic Concept of Training Theory1.1.1 Adaptation As a Main Law of Training1.1.2 Generalized Theories of Training1.1.3 Training Effects1.1.4 Summary1.2 Task-Specific Strength1.2.1 Elements of Strength1.2.2 Determining Factors: Comparison Across Tasks1.2.3 Summary1.3 Athlete-Specific Strength1.3.1 Muscle Force Potential (Peripheral) Factors1.3.2 Neural (Central) Factors1.3.3 Taxonomy of Strength1.3.4 Summary2. Methods of Strength Conditioning2.4 Training Intensity2.4.1 Measurement Techniques2.4.2 Exercising With Different Resistance2.4.3 Training Intensity of Elite Athletes2.4.4 Optimal Training Intensities From Comparative Research2.4.5 Methods of Strength Training2.4.6 Summary2.5. Timing in Strength Training2.5.1 Structural Units of Training2.5.2 Short-Term Planning2.5.3 Medium-Term Planning (Periodization)2.5.4 Summary2.6. Strength Exercises2.6.1 Classification2.6.2 Exercise Selection for Beginning Athletes2.6.3 Exercise Selection for Qualified Athletes2.6.4 Additional Types of Strength Exercises2.6.5 Experimental Methods of Strength Training2.6.6 Breathing During Strength Exercises2.6.7 Summary2.7 Injury Prevention2.7.1 Training Rules to Avoid Injury2.7.2 Biomechanical Properties of Intervertebral Discs2.7.3 Mechanical Load Affecting the Intervertebral Discs2.7.4 Mechanical Load Affecting the Intervertebral Discs2.7.5 Injury Prevention to the Lumbar Region2.7.6 Summary2.8. Goal-Specific Strength Training2.8.1 Strength Performance2.8.2 Power Performance2.8.3 Muscle Mass2.8.4. Endurance Performance2.8.5 Injury Prevention2.8.6 Summary3. Training for Specific Populations3.9. Strength Training for Women3.9.1 The Female Athlete’s Need for Strength Training3.9.2 Benefits and Myths of Strength Training for Women3.9.3 Trainable Characteristics of Muscle3.9.4 Physiological Contrasts Between Women and Men3.9.5 Strength Training Guidelines for Women Athletes3.9.6 Incidence of Injury3.9.7 Menstrual Cycle and Strength Training3.9.8 The Female Athlete Triad3.9.9 Summary3.10. Strength Training for Young Athletes3.10.1 Safety and Strength Training for Young Athletes3.10.2 When to Start3.10.3 Benefits of Strength Training for Young Athletes3.10.4 Myths of Strength Training for Children3.10.5 Strength Training Guidelines for Young Athletes3.10.6 Summary3.11. Strength Training for Senior Athletes3.11.1 Age and Its Effects on Strength and Power3.11.2 Training for Strength Gains3.11.3 Training for Muscular Power3.11.4 Nutrition, Aging, and Exercise Challenges3.11.5 Recovery From Resistance Exercise3.11.6 Strength Training and Bone Health3.11.7 Strength Training Guidelines for Senior Athletes3.11.8 SumarryGlossarySuggested ReadingsIndexAbout the Authors