Science and Practice of Strength Training - 2nd Edition

by Zatsiorsky, Vladimir

• ISBN13: 9780736056281
• ISBN10: 0736056289
• Edition: 2nd
• Format: Hardcover
• Copyright: 2006-05-02
• Publisher: Human Kinetics

Summary

This new second edition of Science and Practice of Strength Trainingcomes 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 populationswomen, young athletes, and seniorsplus 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.

Table of Contents

Foreword	viii
Preface	ix
Acknowledgments	xi
Symbols and Abbreviations	xii
Part I Basis of Strength Conditioning	1	(66)
Basic Concepts of Training Theory	3	(14)
Adaptation As a Main Law of Training	3	(7)
Generalized Theories of Training	10	(4)
Training Effects	14	(1)
Summary	14	(3)
Task-Specific Strength	17	(30)
Elements of Strength	18	(4)
Determining Factors: Comparison Across Tasks	22	(23)
Summary	45	(2)
Athlete-Specific Strength	47	(20)
Muscle Force Potential (Peripheral) Factors	48	(12)
Neural (Central) Factors	60	(3)
Taxonomy of Strength	63	(1)
Summary	64	(3)
Part II Methods of Strength Conditioning	67	(104)
Training Intensity	69	(20)
Measurement Techniques	70	(3)
Exercising With Different Resistance	73	(4)
Training Intensity of Elite Athletes	77	(3)
Optimal Training Intensities From Comparative Research	80	(1)
Methods of Strength Training	80	(6)
Summary	86	(3)
Timing in Strength Training	89	(20)
Structural Units of Training	89	(2)
Short-Term Planning	91	(6)
Medium-Term Planning (Periodization)	97	(10)
Summary	107	(2)
Strength Exercises	109	(28)
Classification	109	(2)
Exercise Selection for Beginning Athletes	111	(1)
Exercise Selection for Qualified Athletes	111	(12)
Additional Types of Strength Exercises	123	(9)
Experimental Methods of Strength Training	132	(2)
Breathing During Strength Exercises	134	(1)
Summary	135	(2)
Injury Prevention	137	(18)
Training Rules to Avoid Injury	137	(1)
Biomechanical Properties of Intervertebral Discs	138	(2)
Mechanical Load Affecting the Intervertebral Discs	140	(4)
Injury Prevention to the Lumbar Region	144	(9)
Summary	153	(2)
Goal-Specific Strength Training	155	(16)
Strength Performance	155	(1)
Power Performance	156	(4)
Muscle Mass	160	(2)
Endurance Performance	162	(5)
Injury Prevention	167	(2)
Summary	169	(2)
Part III Training for Specific Populations	171	(56)
Strength Training for Women	173	(18)
The Female Athlete's Need for Strength Training	174	(1)
Benefits and Myths of Strength Training for Women	175	(1)
Trainable Characteristics of Muscle	176	(5)
Physiological Contrasts Between Women and Men	181	(3)
Strength Training Guidelines for Women Athletes	184	(1)
Incidence of Injury	185	(1)
Menstrual Cycle and Strength Training	185	(2)
The Female Athlete Triad	187	(2)
Summary	189	(2)
Strength Training for Young Athletes	191	(24)
Safety and Strength Training for Young Athletes	192	(8)
When to Start	200	(3)
Benefits of Strength Training for Young Athletes	203	(2)
Myths of Strength Training for Children	205	(1)
Strength Training Guidelines for Young Athletes	206	(7)
Summary	213	(2)
Strength Training for Senior Athletes	215	(12)
Age and Its Effects on Strength and Power	216	(3)
Training for Strength Gains	219	(2)
Training for Muscular Power	221	(1)
Nutrition, Aging, and Exercise Challenges	222	(1)
Recovery From Resistance Exercise	223	(1)
Strength Training and Bone Health	224	(1)
Strength Training Guidelines for Senior Athletes	224	(2)
Summary	226	(1)
Glossary	227	(8)
Suggested Readings	235	(4)
Index	239	(12)
About the Authors	251