Strength training for coaches

목차 (Table of Contents)

• CONTENTS
• Preface = ⅶ
• Acknowledgments = ⅸ
• PART Ⅰ PROGRAM ADMINISTRATION = 1
• Chapter 1 Your Facility = 3
• Upgrading an Existing Facility = 3
• Building a New Facility = 4
• Customizing the Weight Room = 6
• Fund-Raising = 10
• Chapter 2 Equipment = 13
• Buying Equipment = 13
• Equipment Specifications = 16
• Equipment Maintenance = 18
• Making Your Own Equipment = 19
• Barbells Versus Machines = 20
• Chapter 3 Organizing Your Program = 23
• Working With Your Resources = 23
• Supervision in the Weight Room = 26
• Record Keeping = 27
• Displaying Information = 30
• Working With Others = 32
• Coach's Checklist = 34
• Chapter 4 Weight Room Safety = 35
• Weight Room Rules and Regulations = 35
• Orientation = 38
• Spotting Techniques = 39
• Safety in Breathing = 41
• Safety in the Facility = 41
• PART Ⅱ BASICS OF STRENGTH TRAINING = 43
• Chapter 5 Motivation = 45
• Why Motivate? = 45
• Your Motivation = 45
• Types of Athletes = 46
• Intrinsic and Extrinsic Motivation = 46
• Ways of Motivating = 46
• Goal Setting = 48
• Playing the Numbers Game = 48
• Chapter 6 Strength Training Principles = 49
• Overload Principle = 49
• Progressive Resistance = 50
• Pyramid System = 50
• Specificity = 51
• Intensity = 52
• Volume = 52
• Frequency = 52
• Hypertrophy = 52
• Negative and Positive Training = 53
• Muscle Fatigue = 53
• Muscular Soreness = 54
• Overtraining = 54
• Other Considerations = 56
• Chapter 7 Classic Circuit Training = 59
• Advantages = 59
• Disadvantages = 59
• Setting Up the Workout = 60
• Routine Variations = 61
• Chapter 8 Designing your Own Program = 63
• Before Designing the Program = 63
• Step 1 : Endurance or Strength / Power? = 64
• Step 2 : Year Schedule = 65
• Step 3 : Choosing Training Days = 66
• Step 4 : Choosing Exercises = 68
• Step 5 : Order of Exercises = 70
• Step 6 : Repetitions and Sets = 72
• Step 7 : How Much Weight? = 74
• Step 8 : Combining Exercises, Sets, Reps, and Intensity = 75
• Step 9 : Rest and Recuperation = 78
• Step 10 : Variety From Cycle to Cycle = 79
• Strength Program for the Multisport Athlete = 80
• Chapter 9 Testing and Evaluation = 81
• Why Test? = 81
• When to Test? = 82
• Which Tests? = 82
• What to Test? = 83
• General Guidelines for Testing = 85
• Organization of the Testing Day = 86
• Using Test Results = 86
• PART Ⅲ STRENGTH TRAINING EXERCISES = 89
• Chapter 10 Core Exercises for the Upper Body = 91
• Bench Press = 92
• Incline Press = 98
• Behind-the-Neck Press = 102
• Chapter 11 Core Exercises for the Lower Body = 107
• Back Squat = 108
• Leg Press = 114
• Dead Lift = 118
• Walking Lunge = 123
• Chapter 12 Core Exercises for the Total Body = 129
• High Pull = 130
• Power Clean = 135
• Power Snatch = 142
• Chapter 13 Auxiliary Exercises = 149
• Neck Exercises = 149
• Shoulder Exercises = 151
• Chest Exercises = 155
• Arm Exercises = 157
• Upper-Back Exercises = 159
• Lower-Back Exercises = 161
• Abdominal / Oblique Exercises = 164
• Leg Exercises = 166
• Appendix A = 169
• Appendix B = 171
• Appendix C = 173
• Additional Resources = 175
• Glossary = 177