Strength and Conditioning: A concise introduction

by Cissik; John

• ISBN13: 9780415666664
• ISBN10: 041566666X
• Edition: 1st
• Format: Nonspecific Binding
• Copyright: 2011-11-15
• Publisher: Routledge

Summary

Athletic Strength and Conditioning offers a concise but comprehensive overview of training for athletic performance. Introducing essential theory and practical techniques in all of the core areas of athletic training, the book clearly demonstrates how to apply fundamental principles in putting together effective real-world training programs.While some established textbooks rely on established but untested conventional wisdom, this book encourages students and professionals to think critically about their work and to adopt an evidence-based approach. It is the only introductory strength and conditioning textbook to properly explain the interdependence of aspects of training such as needs analysis, assessment, injury, competition level, athlete age and program design, and the only book to fully explain how those aspects should be integrated.No other textbook offers such an accessible, engaging and reflective introduction to the theory and application of strength and conditioning programs. Including clear step-by-step guidance, suggestions for further reading, and detailed sport-specific examples, this is the perfect primer for any strength and conditioning course or for any professional trainer or coach looking to refresh their professional practice.

Author Biography

John Cissik is the Director of Fitness and Recreation at Texas Woman's University and a human performance consultant to track and field programs. He has authored six books, produced four videos, and written more than 70 publications on strength and speed training. He also serves as an associate editor for the Strength and Conditioning Journal.

Table of Contents

Acknowledgements	p. viii
Introduction	p. 1
Adaptations from training	p. 5
Background	p. 6
Neural adaptations	p. 9
Muscular adaptations	p. 12
Hormonal adaptations	p. 13
Bone/connective tissue adaptations	p. 15
Energy-system adaptations	p. 16
Key readings	p. 17
Techniques	p. 18
Strength-training techniques	p. 19
Speed techniques	p. 65
Agility techniques	p. 67
Core training	p. 69
Key readings	p. 70
Assessments	p. 71
Strength	p. 72
Power	p. 74
Speed	p. 76
Agility	p. 76
Conditioning	p. 80
Examples	p. 81
How to use this information	p. 86
Key readings	p. 86
Components of a training session	p. 88
The warm-up	p. 89
Strength training	p. 94
Speed training	p. 98
Agility training	p. 104
Plyometrics	p. 107
Conditioning	p. 114
The cool-down	p. 118
Recovery	p. 118
Key readings	p. 119
Principles of training	p. 121
Specificity of training	p. 122
Overload	p. 125
Progression	p. 127
Exercise order	p. 127
Examples	p. 129
Key readings	p. 133
Needs analysis	p. 135
Needs of the sport	p. 136
Needs of the position	p. 139
Needs of the athlete	p. 140
Examples	p. 141
Key readings	p. 146
Program design	p. 148
Training for hypertrophy	p. 149
Training for strength	p. 152
Training for power	p. 154
Training for speed	p. 157
Training for agility	p. 161
Putting it all together	p. 162
Key readings	p. 165
Periodization of training	p. 169
Objectives of periodization	p. 170
Principles of periodization	p. 170
Structure of training	p. 175
Challenges with periodization	p. 184
Key readings	p. 186
Injuries	p. 187
Shoulder injuries	p. 188
Lower-back injuries	p. 189
Hamstring injuries	p. 193
Knee injuries	p. 193
Groin injuries	p. 199
Shin splints	p. 199
Ankle injuries	p. 201
Key readings	p. 202
Age and training	p. 203
Youth	p. 203
Masters	p. 205
Key readings	p. 209
Level of competition and training	p. 212
Beginners	p. 212
National-caliber athletes	p. 215
Elite/professional athletes	p. 219
Key readings	p. 223
Putting it all together	p. 226
The needs analysis	p. 227
Beginners (pre-pubescent youth)	p. 229
Beginners	p. 230
National-caliber	p. 240
Elite/professional	p. 260
Master	p. 271
Drills	p. 278
Key readings	p. 281
Glossary	p. 284
Bibliography	p. 289
Index	p. 306
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