Introduction | p. 9 |
Foreword | p. 13 |
Why Strength Train? | |
Introduction | p. 13 |
Research on Performance Benefits of Resistance Training | p. 23 |
The Studies | p. 25 |
Summary of Research | p. 41 |
Recommended Methods of Weight Training | p. 43 |
How to Use This Book | p. 45 |
Weekly Weight Training Implementation | p. 48 |
Getting Started | |
The Basics | p. 53 |
Definitions | p. 53 |
Workout Types | p. 56 |
Warm-Up | p. 55 |
Cool-Down | p. 57 |
How to Breathe | p. 58 |
Nutrition | p. 59 |
Nutrition Periodization | p. 61 |
Weight Training Supplementation | p. 63 |
Nutrition Meal Planning | p. 65 |
Recovery | p. 66 |
Static Stretches | p. 70 |
Dynamic Stretches | p. 71 |
Foam Roller | p. 72 |
Core Exercises | p. 73 |
Planking | p. 73 |
Bridging | p. 77 |
Twisting | p. 78 |
Flexing | p. 81 |
Extending | p. 86 |
Upper Body Exercise | p. 86 |
Vertical Pushing | p. 86 |
Horizontal Pushing | p. 87 |
Vertical Pulling | p. 94 |
Horizontal Pulling | p. 97 |
Raises | p. 101 |
Rotations | p. 103 |
Flexing & Extending | p. 105 |
Lower Body Exercises | p. 108 |
Pushing | p. 108 |
Pulling | p. 116 |
Raising | p. 117 |
Full Body Exercises | p. 119 |
Upper Body Pushing/Lower Body Pushing | p. 119 |
Upper Body Pulling/Lower Body Pushing | p. 121 |
Upper Body Pulling/Lower Body Pulling | p. 124 |
Plyometric Exercises | p. 127 |
Flexibility / Injury Prevention Workouts | p. 132 |
Swim Workouts | p. 138 |
Bike Workouts | p. 145 |
Run Workouts | p. 153 |
Full Body Workouts | p. 164 |
Core Workouts | p. 168 |
Appendix: | p. 171 |
Workout Matrix | p. 171 |
Sample Meal Plan | p. 173 |
Notes | p. 183 173 |
Index | p. 185 183 |
About the Author | p. 189 |
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