Preface | p. vii |
Acknowledgments | p. ix |
Periodization of Resistance Training | p. 1 |
Eastern European Influence on Periodized Training | p. 2 |
Classic Strength and Power Periodization | p. 5 |
Efficacy of Classic Strength and Power Periodization | p. 8 |
Nonlinear Periodization | p. 12 |
Efficacy of Nonlinear Periodization | p. 15 |
Efficacy of Session-by-Session Variation | p. 21 |
Impetus for the Flexible Nonlinear Approach to Periodization | p. 22 |
Training Principles | p. 27 |
Specificity | p. 27 |
Progressive Overload | p. 33 |
Training Frequency | p. 36 |
Acute Program Variables | p. 41 |
Exercise Choice | p. 41 |
Exercise Order | p. 46 |
Number of Sets | p. 51 |
Training Intensity | p. 53 |
Length of Rest Periods | p. 60 |
Practical Considerations | p. 65 |
Comparison of Periodization Models | p. 66 |
Physiology of Nonlinear Periodization Workouts | p. 73 |
Optimal Program Sequencing | p. 76 |
Master Schedules | p. 79 |
Individualization | p. 81 |
Readiness to Train | p. 83 |
Workout Design | p. 87 |
Base Program Phase | p. 87 |
Exercise Stimuli | p. 89 |
Standard Workouts | p. 90 |
Active and Total Rest Days | p. 98 |
Assessment | p. 101 |
Preexercise Assessments | p. 101 |
Alternative Workouts | p. 105 |
Evaluating Training Progress | p. 106 |
Training Tips and Tools | p. 147 |
Training Logs | p. 147 |
Choice of Exercise | p. 158 |
Muscles Exercised | p. 159 |
Muscle Soreness, Tissue Damage, and Recovery | p. 163 |
Aging Considerations | p. 164 |
Youth Considerations | p. 165 |
Gender Considerations | p. 167 |
Case Studies | p. 171 |
Appendix | p. 209 |
Glossary | p. 215 |
Bibliography | p. 225 |
Index | p. 235 |
About the Authors | p. 245 |
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