Strength Training: Beginners, Body Builders, Athletes

Anyone who is interested in increasing their performance, whether in athletics or any other aspect of life, can do so by increasing body strength. Strength Training: Beginners, Bodybuilders, Athletes presents strength development programs for beginning strength trainers, for those who wish to improve their athletic ability, and for those interested in becoming serious bodybuilders. Features Include: Explains the principles of strength training so readers can develop their own targeted programs. Includes weight-training exercises for specific sports to help increase athlete's strength where it is needed most. Includes the Nebraska Test - to determine if the training program is making positive changes for the athlete. Over 70 photos illustrating correct body position and technique. Special section on the pro's/con's of dietary supplements. Philip E. Allsen, inductee to the USA Strength and Conditioning Hall of Fame has supervised strength training programs for thousands of people, ranging from individuals who have never participated in any type of strength program to elite athletes who compete on a professional level. 

Table of Contents:
About the Author Preface Acknowledgments CHAPTER 1 Why Train for Strength? Strength and Its Advantages Health Benefits of Strength Training Women and Strength Training Strength Training for Those Over Forty Strength Training and Children Commonly Asked Questions Concerning Strength Programs Conclusion CHAPTER 2 Principles and Programs Motor Units Joint-Lever System Nervous Tissue Connective Tissue Skeletal Tissue Muscle Tissue Weakest Joint Angle Principle Overload Principle Basic Definitions Strength Programs Machines vs. Free Weights Nutrition and Strength Development Food Pyramid Dietary Supplements Anabolic Steroids Gaining Body Weight CHAPTER 3 Variables in a Strength Training Program Resistance Repetitions Sets One Set Only Volume 37 Rest Interval Between Sets Workout Frequency American College of Sports Medicine Guidelines Safety Procedures Weight Lifting Belts Delayed Onset Muscle Soreness Warm-up Repeated Bout Effect CHAPTER 4 Body Measurements and Record Keeping Taking Measurements Strength Test Strength Training Record The Sport Experience CHAPTER 5 Planning the Strength Training Program Major Human Muscles Muscle Action and Sport Use Body Parts Method Designing a Strength Program The Sport Experience Strength Training Exercises Neck Biceps Triceps Wrists Shoulders Chest Back Midsection Legs/Front Legs/Back CHAPTER 6 Strength Training for Athletes Stress and Overtraining Periodization Periodization Phases Factors in Setting Up a Periodization Plan Strength Training Exercises for Specific Sports Core and Supplementary Exercises Off-Season Strength Training Program Modified Periodization Program Nebraska Athletic Test The Sport Experience CHAPTER 7 Bodybuilding and Physique TrainingPhysique Athletes Systems of Training Set System Split Routine Burns Forced Reps Preexhaustion Pyramid System Mr. Collegiate USA Training Program Basic Concepts Split Routine Program The Sport Experience APPENDIX A Body Measurement Chart APPENDIX B Strength Test APPENDIX C Strength Training Record APPENDIX D Strength Training Worksheet APPENDIX E Sports Training Worksheet APPENDIX F Modified Periodization Worksheet APPENDIX G Nebraska Athletic Test APPENDIX H Bodybuilding Training Worksheet APPENDIX I Periodicals on Strength Training  Bibliography Index