Crosstraining For Endurance Athletes

by Guisado, Raul

• ISBN13: 9780974625409
• ISBN10: 097462540X
• Format: Paperback
• Copyright: 2005-01-30
• Publisher: Peak Sports Pr

Summary

Most endurance athletes know very little about the latest concepts in developing trunk stability, joint stability, strength, power, agility, balance, and flexibility. Covering sports such as running, road cycling, mountain biking, swimming, skiing, and triathlon, this practical guide takes a functional, integrated, and sport-specific approach to these issues in cross training. Written specifically to the unique needs of endurance athletes, the book shows readers how to prevent injury, correct muscular imbalances, and ultimately enhance performance by improving efficiency of movement and force production.

Table of Contents

Introduction	ix
Integrated Crosstraining	1	(12)
Functional, Integrated, and Sport-Specific Training
Endurance Sport Injuries
Preventing Injury
Enhancing Performance
Flexibility	13	(16)
Importance
Posture
Injury Prevention
Performance
Length-Tension Relationships
Symmetry
When and How to Stretch
Yoga
Massage
As You Age
Trunk Stability	29	(18)
Anatomy of the Trunk
Posture and Neutral Spine
Training Trunk Stability
Developing Core Strength
Transverse Abdominis
Learning How to Activate the TVA
Trunk Stabilization and Strength Exercises
Joint Stability	47	(12)
Biomechanics
Knee Tracking
Forces
Stable Joints
The Nervous System
Strengthening Joint Stabilizers
Balance	59	(14)
Dynamic Balance
Proprioception
Balance and Trunk Stability
Balance and Joint Stability
Athletic Stance
Balance Training
Dynamic Balance Strength Training
Variety
Agility	73	(16)
Imbalances
Athleticism and Performance
Athleticism and Injury Prevention
Agility's Role in Performance
Cardiovascular Demands
Aerobic Capacity
Aerobic Interval Training
Anaerobic Endurance
Anaerobic Interval Training
Drills
Crosstraining
Strength	89	(24)
Body Composition
The Myth
Functional Strength
Sport Specificity
Strength Development
Technique
Tempo, Sets, Reps, and Resistance
Variety
Strength-Training Exercises
Instability
Personal Trainers
Supplements
Safety
Power	113	(16)
Fast-and Slow-Twitch Muscle Fibers
Explosiveness
Speed Development
Anaerobic Energy System
Reactive Neuromuscular Training
Sport Specificity
Power Development
Tempo, Sets, Reps, and Resistance
Power Training Exercises
Power and Hydration
Variety
Mental Training	129	(10)
Performance Enhancement
Relaxation
Concentration
Positive Self-Talk
Imagery
Precompetition Routine
Goal Setting
Training Logs
Mental Crosstraining
End Result
Designing a Crosstraining Program	139	(14)
Goals, Needs, Wants, and Abilities
Limiting Factors
Training Program Evaluation
Program Design
Periodization
Be Realistic
Follow Through
Reassess
In the End
Appendix A Training Log	153	(10)
Appendix B 35-week Training Program	163	(4)
For a Competitive Endurance Athlete
Appendix C 32-week Training Program	167	(8)
For a Cyclist
Appendix D 26-week Training Program	175	(10)
For a Nordic Skier
Appendix E Crosstraining Workouts	185	(16)
Index	201	(5)
About the Author	206