9780736060684

Optimizing Strength Training : Designing Nonlinear Periodization Workouts

by
  • ISBN13:

    9780736060684

  • ISBN10:

    0736060685

  • Edition: 1st
  • Format: Paperback
  • Copyright: 2007-07-10
  • Publisher: Human Kinetics
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Summary

The strength training strategy of linear periodization has long been recognized as an efficient system of resistance training. But-until now-no one had researched the potential benefits of a nonlinear periodization training program. Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how a systematic session-by-session change of training intensity and volume can improve performance beyond what is expected with traditional weight training. They explain how nonlinear periodization works and then demonstrate how to create nonlinear periodization training programs. Fitness professionals and coaches will discover that this unique training style reduces the boredom for their clients and athletes, and ensures adequate recovery time from the rigors of training. Book jacket.

Author Biography

Steven J. Fleck is Chair, Sport Science Department, Colorado College, Colorado Springs, CO.

Table of Contents

Prefacep. vii
Acknowledgmentsp. ix
Periodization of Resistance Trainingp. 1
Eastern European Influence on Periodized Trainingp. 2
Classic Strength and Power Periodizationp. 5
Efficacy of Classic Strength and Power Periodizationp. 8
Nonlinear Periodizationp. 12
Efficacy of Nonlinear Periodizationp. 15
Efficacy of Session-by-Session Variationp. 21
Impetus for the Flexible Nonlinear Approach to Periodizationp. 22
Training Principlesp. 27
Specificityp. 27
Progressive Overloadp. 33
Training Frequencyp. 36
Acute Program Variablesp. 41
Exercise Choicep. 41
Exercise Orderp. 46
Number of Setsp. 51
Training Intensityp. 53
Length of Rest Periodsp. 60
Practical Considerationsp. 65
Comparison of Periodization Modelsp. 66
Physiology of Nonlinear Periodization Workoutsp. 73
Optimal Program Sequencingp. 76
Master Schedulesp. 79
Individualizationp. 81
Readiness to Trainp. 83
Workout Designp. 87
Base Program Phasep. 87
Exercise Stimulip. 89
Standard Workoutsp. 90
Active and Total Rest Daysp. 98
Assessmentp. 101
Preexercise Assessmentsp. 101
Alternative Workoutsp. 105
Evaluating Training Progressp. 106
Training Tips and Toolsp. 147
Training Logsp. 147
Choice of Exercisep. 158
Muscles Exercisedp. 159
Muscle Soreness, Tissue Damage, and Recoveryp. 163
Aging Considerationsp. 164
Youth Considerationsp. 165
Gender Considerationsp. 167
Case Studiesp. 171
Appendixp. 209
Glossaryp. 215
Bibliographyp. 225
Indexp. 235
About the Authorsp. 245
Table of Contents provided by Ingram. All Rights Reserved.

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