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Supertraining
-Methoden im Bodybuilding, Powerlifting und Gewichtheben
-Maximal- und Beschleunigungskraft
-Explosivkraft und Kraftausdauer
-Erholung und Superkompensation
-Elektrostimulation
496 Seiten im Großformat, mit vielen Tabellen und Abbildungen
Aus dem Inhalt:
1. STRENGTH AND THE MUSCULAR SYSTEM
Objectives
What is strength?
The origins of strength training science
Pioneers of Strength Training
The fundamental principle of strength training
Neural changes with training
Strength deficit
1.1 Preliminary Issues
1.1.1 Resistance training for different purposes
1.1.2 Factors limiting strength production
1.2 Fundamental Biomechanics of Strength
1.3 A Philosophy of Physical Training
1.4 Specificity in Training
1.5 Strength and Fitness
1.6 The Nature of Strength
Determinants of strength
Shock training and plyometrics
Strength and connective tissue
1.7 The Muscle Complex
1.7.1 The structure of muscle
1.7.2 A model of the muscle complex
Further information on collagenous tissues
The structure and function of ligaments and tendons
Mechanical loading of collagenous tissue
The role of stored elastic energy
The influence of exercise on connective tissue
A modified muscle model
1.7.3 Implications of the Muscle Model for Flexibility
1.7.4 The Relationship between Stability and Mobility
1.8 Classification of Muscle Actions
1.9 Cocontraction and Ballistic Movement
1.10 Types of Muscle Contraction
1.11 The Triphasic Nature of Muscle Activity
1.12 Types of Muscle Fibre
The implications of ballistic research
1.13 The Mechanism of Muscle Growth
The effects of high versus moderate intensity exercise
1.14 Neurophysiological Aspects of Exercise
1.15 Bioenergetics and the Energy Systems
1.15.1 The energy systems and types of activity
1.15.2 Energy mechanisms
1.15.3 The short-term energy system
1.15.4 The intermediate energy system
1.15.5 The long-term energy system
1.15.6 Implications for physical conditioning
1.15.7 Hormonal factors and strength training
1.16 Adaptation and the Training Effect
1.16.1 The General Adaptation Syndrome
1.16.2 The Biochemistry of Adaptation in Sport
The Specificity of biochemical adaptation
The sequence of biochemical changes during training
1.16.3 General Theories of the Training Process
Single-Factor Model of Training
Two Factor Model of Training
The concept of Progressive Overload Training
1.16.4 A Model of Physical Fitness
2. SPECIAL STRENGTH TRAINING FOR SPORTS MASTERY
The Russian system of classifying athletes
The early stages of strength training
2.1 Schemes for Perfecting Movements
2.1.1 Increasing the working-effect of movements
2.1.2 Perfecting the motor structure of movements
The kinematic pair
The kinematic chain
The kinematic system
2.1.3 The biodynamic structure of sporting movements
2.2 Specialisation to Develop Sports Mastery
2.2.1 Specific forms of producing muscular strength
2.2.2 The functional topography of the muscular system
2.2.3 Motor specialisation in developing sports mastery
Heterochronicity
Specialisation processes
2.3 Characteristics of Physical Fitness
2.3.1 The structure of physical fitness
2.3.2 The interrelation between motor abilities
General and partial connections
Essential and non-essential connections
Positive and negative connections
Direct and indirect connections
2.3.3 The structure of motor abilities
2.3.4 General concepts of the structure of physical fitness
3. FACTORS INFLUENCING STRENGTH PRODUCTION
3.1 The Regimes of Muscular Work
3.2 Qualitative Characteristics of Strength
3.2.1 Explosive strength
Quickness and reactive ability
Speed, speed-strength and quickness
3.2.2 Strength-endurance
3.3 The Influence of External Conditions on Strength
3.3.1 The influence of the pre-working state of the muscles
3.3.2 The effect of the load on speed of muscle contraction
Contraction speed and strength in acyclic activity
Contraction strength and speed in cyclic activities
3.3.3 The effect of strength on speed of muscle action
Speed-strength and strength-speed
The interrelation between strength and other fitness factors
3.3.4 The relationship between strength and posture
3.3.4.1 Strength variation with postural change
3.3.4.2 Strength, safety and pelvic tilt
3.3.4.3 The effect of head position on strength
3.3.4.4 Strength, symmetry and limb alignment
3.3.5 The dependence of strength on bodymass
3.3.6 The relationship between strength and height
3.3.7 The relationship between strength and age
3.3.8 The relationship between strength and gender
3.3.9 The increase in human strength over time
3.4 Factors increasing the Working Effect of Strength
3.4.1 The warmup
3.4.2 The after-effect of muscle activity
3.4.3 Additional movement
3.4.4 Preparatory movement
3.4.5 Coordination in muscular work
3.4.6 Efficiency of energy expenditure
3.4.7 Emotion and other psychological factors
3.4.8 The effect of cold application
3.4.9 Breathing and strength production
3.4.10 Strength development and proprioception
3.5 Flexibility and Sporting Performance
3.5.1 A definition of flexibility
3.5.2 The effects of stretching
3.5.3 The neuromuscular component of flexibility
3.5.4 Components of joint flexibility
3.5.5 Parameters of flexibility
3.5.6 Soft tissue biomechanics and flexibility
3.5.7 The influence of exercise on connective tissue
3.5.8 Stretching techniques
3.5.9 Low flexibility versus non-functional muscle tension
3.6 The Stretching Matrix System
3.7 The Movement Matrix System
The Limitations of Anatomical Movement Analysis
4. THE MEANS OF SPECIAL STRENGTH TRAINING
4.1 The Problem of Training Means
4.1.1 Characteristics of strength increase
4.1.2 The effect of strength training means
4.2 Neuromuscular Stimulation for Strength Development
4.2.1 The physiological effects of electrostimulation
4.2.1.1 Reasons for conflicting research
4.2.1.2 Clinical applications of electrostimulation
4.2.1.3 Further research findings
4.2.1.4 An integrated theory of electrostimulation
4.2.1.5 The use of electrostimulation in training
4.2.2 Resistance and strength training
4.2.3 Kinetic energy and strength processes
4.2.4 Isometric training
Isometric training and angular specificity
Other aspects of isometric activity
Loadless training
4.2.5 Eccentric training
4.2.6 Isokinetic and other training means
4.2.6.1 The isokinetic training method
4.2.6.2 Limitations of the isokinetic method
4.2.6.3 Static-dynamic methods
4.2.6.4 Choice of muscle training regimes
4.2.7 The use of training machines
4.2.7.1 Functional resistance machines
4.2.7.2 Non-functional resistance machines
4.2.7.3 Machines and the variable resistance philosophy
4.2.7.4 The training safety of machines
4.2.7.5 The efficiency of machine training
4.2.8 The concept of symmetric training
4.2.9 The concept of muscle isolation
4.3 Dynamic Correspondence as a Means of Strength Training
4.3.1 The amplitude and direction of movement
4.3.2 The accentuated region of force production
4.3.3 The dynamics of the effort
4.3.4 The rate and time of maximal force production
4.3.5 The regime of muscular work
4.3.6 Correspondence of training means to the sports movements
4.4 Strength Training and General Endurance
Oxidative capacity and muscular endurance
Strength training and general endurance
The process of functional specialisation
Factor Analysis
5. THE METHODS OF SPECIAL STRENGTH TRAINING
5.1 The Problem of Methods
5.2 General Principles of Special Strength Training
5.2.1 The development of maximum strength
The repetitive effort method
The brief maximal tension method
5.2.2 Autoregulating Progressive Resistance Exercise (APRE)
5.2.3 The development of speed-strength
5.2.4 The development of explosive strength and reactive ability
The plyometric method
Plyometrics as a discrete training system
The fundamental theory of plyometrics
The prescription of plyometric exercise
Asymmetric plyometrics
Non-impact plyometrics
Analysis of popular texts on plyometrics
Plyometrics and The Brain
Various Shock methods
5.2.5 The development of strength-endurance
5.3 Application of Special Strength Training Means
5.3.1 Interaction between different training means
5.3.2 A sequential system of training means
5.3.3 The conjugate sequence system of training means
5.4 The Principal Aims in Organising Special Strength Training
5.4.1 Converging the partial effects of strength training means
5.4.2 Acceleration of specific adaptation
5.4.3 Specific correspondence of the training effect
5.4.4 Maintaining the strength training effect
5.5 Cross Training as a Conditioning Variation
5.6 Circuit Training
5.7 Concluding remarks
6. PROGRAMMING AND ORGANISATION OF TRAINING
6.1 The Development of Training Organisation
Ways of organising training
6.2 Periodisation as a Form of Organisation
6.2.1 Types of Periodisation
6.2.2 Calculation of the parameters of periodisation
6.2.3 The relationship between intensity and volume
6.3 Training as an Objective of Management
6.4 Prerequisites for Organising Training
6.5 Classification of Sports
6.6 Characteristics of the Training Process
6.6.1 Adaptation to Intense Muscular Work
6.6.2 Structural-Functional Specialisation in Training
6.6.3 The Structure of Special Physical Preparedness
6.7 Preparedness and the Training Load
6.7.1 The Training Load and its Effect
6.7.2 Factors determining the Training Effect
6.7.3 The Contents of the Loading
Specificity of the load
Training potential of the loading
6.7.4 The Volume of the Training Load
6.7.5 The Organisation of Training Loads
6.8 The Long-Term Delayed Training Effect
6.9 The Dynamics of Training in the Annual Cycle
6.10 Principles of Programming and Organising Training
6.10.1 Forms of Constructing Training
6.10.2 Organisational Aspects of Structuring Training
Complex training
Unidirectional training
Concentrated loading
Problems with concentrated loading
The use of concentrated loading
Use of the conjugate sequence system
6.10.3 Constructing Training by Functional Indicators
6.11 Primary Aims in Programming Training
6.12 Models for Structuring Annual Training
Examples of descriptive modelling
The composition of the concentrated loading volume
6.12.1 A Model for Sports requiring Explosive Strength
6.12.2 A Model for Medium Duration Endurance Sports
6.12.3 A Model for Long Duration Endurance Sports
6.12.4 A Model for Sports requiring Tricyclic Periodisation
More advanced use of concentrated loading
6.12.5 Practical Principles of Programming
6.13 A Sequence for Programming Annual Training
6.14 Managing the Training Process
6.15 The Future of Programming Training
7. A COMPENDIUM OF STRENGTH TRAINING METHODS 425
7.1 Resistance Training Methods
Maximal Methods
Supramaximal Methods
Circamaximal Methods
Reactive Methods
Miscellaneous Methods
7.2 PNF as a Training System 434
7.2.1 Definition and Scope of PNF
7.2.2 Relationship of PNF to physical conditioning
7.2.3 The fundamentals of PNF
7.2.3.1 The principles of PNF
7.2.3.2 Procedures of PNF
7.2.3.3 Patterns of PNF
7.2.3.4 Positions and Postures of PNF
7.2.3.5 Pacing in PNF
7.2.4 Modifications to PNF
7.2.5 Functional Neuromuscular Conditioning
7.3 Muscle Training
7.3.1 A summary of movements of the joints
7.3.2 Examination of some Joint Actions
7.4 Use of the Strength Training Compendium
8. DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES 449
8.1 Preliminary Considerations
8.2 Needs Analysis and Sports Modelling
8.3 The Training Programme
8.4 Classification of Exercises for Sports Training
Weightlifting Exercises
Powerlifting Exercises
Hybrid Lifting Exercises
8.5 Overtraining
8.6 Restoration and Stress Management
Stress and restorative measures
Application of restorative measures
Restorative means
Massage methods
Massage variables
Complexes and Periodisation in Restoration
Research into Restoration Methods
8.7 The Use of Testing
8.8 Principles of Safety in Strength Training
8.9 Safety and Training Apparel
8.9.1 Lifting, belts and breathing
8.9.2 Shoes and safety
8.10 Safety and Machine Training
8.11 Protection by the muscles
8.12 Towards the Future
Non-physical Factors
Lessons from Modern Physics
Changes of State
Fuzzy Fitness
Applications of New Methods
Innovations in Testing
Kinaesthetic Manipulation and Education
Advances in Methods of Coaching
References and Bibliography
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