Fencing-Specific Training | |
Introduction | p. 9 |
Muscular Endurance Training | p. 11 |
Explosive Power Training | p. 13 |
Year-Round Program | p. 15 |
ACL Injuries & Rehabilitation | p. 18 |
Protein: How Much is Enough? | p. 24 |
Post-Workout Recovery: A Must for Athletes | p. 26 |
Sports Drinks and Rehydration | p. 28 |
Pre-Event Fueling for Peak Performance | p. 30 |
Getting Started | p. 33 |
Warming Up | p. 35 |
Cooling Down | p. 36 |
Abs | p. 37 |
Stretching | p. 45 |
Proper Form | p. 51 |
Proper Breathing | p. 52 |
Recommended Exercises | p. 53 |
Substituting Similar Exercises | p. 55 |
Chest Exercises | p. 55 |
Back (Lats) Exercises | p. 62 |
Shoulders Exercises | p. 68 |
Triceps Exercises | p. 78 |
Biceps/Forearms Exercises | p. 83 |
Legs Exercises | p. 89 |
The Necessities | p. 97 |
Perfecting Your Technique | p. 99 |
Estimating Your One-Rep Max | p. 100 |
The Different Folks, Different Strokes Principle | p. 107 |
Overtraining and Staleness | p. 108 |
The Declaration of Variation | p. 110 |
Muscle Fibers | p. 112 |
Training Techniques | p. 114 |
When to Increase | p. 117 |
Safety Reminders | p. 124 |
Record Keeping | p. 126 |
Test Yourself | p. 129 |
Conclusion | p. 129 |
Supplemental 4-Week Programs | p. 131 |
Endurance/Stamina/Fat-burning Programs | p. 133 |
General Fitness/Power Programs | p. 147 |
Strength Programs | p. 161 |
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