Built to the Hilt · the Strength and Power Edition by Bryant, Josh -- Read -- Imperial Library of Trantor

Index

Title Page Copyright Page PUBLISHER’S NOTICE CONTENTS Introduction: Historical Highlights

Sources

PART I: THE FUNDAMENTALS OF STRENGTH Chapter 1: Sports Psychology

Role of the Central Nervous System Real and Imagined Experiences Specific Goals The Program Other Psychological Factors Affecting Maximal Performance Emotional State Self-Esteem Concentration A Few Last Words Sources

Chapter 2: Powerlifting

York Barbell Weightlifting Decline in the United States Hoffman Warms Up to Powerlifting Rising of the Bar Powerlifting Expands Globally AAU, USPF, USAPL Powerlifting Splinters Modern Powerlifting Squat Is the Squat Functional? Competition Squatting Rules Squat Technique Six Beneficial Squat Variations Olympic pause squats Regular pause squats Front squats Box squats Zercher squats Dead squats Some Key Points to Remember Final Thoughts on Squatting Bench Press Bench Press Technique Bench Press Rules Five Bench Press Supplementary Movements Dead benches Weighted dips Floor press Wide-grip bench press Board press Final Thoughts on Bench Press Deadlift Deadlift History Deadlift Ostracized “Functional” Backlash Deadlifting for Muscle Gains The Eight Traits Competition Deadlift Rules Conventional and Sumo Deadlifts Final Thoughts on Deadlifts A Few Last Words Sources

Chapter 3: Strongman

History of Strongman Strongman Training Training with Strongman Events Strongman Events for Conditioning Strongman Is Functional Training Strongman Training for Football A Few Last Words

Chapter 4: Proper Spotting Techniques

Introduction Spotting the Squat Spotting the Bench Press Spotting Dumbbell Exercises Other Spotting Techniques

Chapter 5: Basic Kinesiology and Biomechanics

Introduction Fundamental Movements of Major Body Segments Movement Planes and Axes Musculoskeletal Movement Mechanical and Physiological Advantage The Role of Muscles During Movement Initiating and Sustaining Movement The Principle of Levers Newton’s Laws of Motion Force Sources

Chapter 6: Hypertrophy and Adaptations to Strength Training

It’s All About the Muscle Muscle Structure and Function Microstructure Reciprocal Innervation Sliding Filament Theory Muscle Fiber Pennation Arrangement Muscle Fiber Types Connective Tissue Tendons Ligaments Cartilage Nervous System The Mind and Body Link Theory of Neuromuscular Activity The “all or none” theory The size principle of fiber recruitment The Stretch Reflex Neural Adaptations Hypertrophy Hyperplasia Satellite Cells A Few Last Words Sources

Chapter 7: Weight Training Methods

Introduction Determining Training Load Determining Reps, Sets, and Frequency Methods of Training to Improve the Strength Curve Training for Limit Strength Improving Acceleration Ability (A1...n) Improving Starting Strength (Angle Q) Improving Speed Strength (Fmax, Tmax, and F/T) Improving Amortization A Few Last Words Sources

Chapter 8: Strength

Do All Athletes Need Strength? The Categories of Strength Limit Strength Absolute Strength Bridging the Limit Strength/Absolute Strength Gap Other Types of Strength Speed Strength Starting Strength Explosive Strength Anaerobic Strength Linear Strength Endurance Non-Linear Strength Endurance Aerobic Strength Strength Factors Traditional Strength Classifications General Strength The Seven Factors Factor one: The angle of “Q” Factor two: The angle of “A” Factor three: Force Factor four: Time Factor five: The relationship between time and force Factor six: The relationship between limit strength and Fmax Factor seven: The amortization phase Compensatory Acceleration Training Sources

Chapter 9: Periodization

Introduction A Brief History of Periodization The Need for Periodization Review of the Seven Granddaddy Laws The Law of Individual Differences The Laws of Overcompensation and Overload The SAID Principle and the Law of Specificity The General Adaptation Syndrome (GAS) Principle and the Law of Use/Disuse Fitness Fatigue Model Avoiding Overtraining and Overreaching Creating a Periodized Program Age- and Experience-Related Factors Macrocycles, Mesocycles, and Microcycles Order of Exercises, Drills, and Flexibility Training Foundational Training Types of Periodization Linear Periodization Reverse Linear Periodization Undulating Periodization Flexible Nonlinear Periodization Block Periodization A Few Last Words Sources

Chapter 10: Explosive Power, Bands, and Chains

Assessments of Rate-of-Force Development Eccentric Utilization Ratio Compensatory Acceleration Training and Olympic Lifting Medicine Ball Throws Kettlebells Plyometrics A Brief History of Plyometric Training The Benefits of Plyometrics Preparing for Plyometric Training Upper Body Plyometrics Chest pass and upward chest pass Forward overhead throws Upper body box jumps Upper body drops Explosive push-ups Upper body depth jumps Repelling drills with medicine balls Upper body plyometric bench press benefits Lower Body Plyometrics Box jumps and weighted box jumps Altitude drops Depth jumps Other Plyometric Drills Organizing Plyometric Training A Final Word on Plyometric Training Accommodated Resistance Using Bands and Chains Setting up bands Reverse bands Chain set-up Chain set-up for the squat bench Bands and chains—improve strength curve Weight Releasers How to correctly perform a bench press with weight releaser Deadlift with weight releasers The lightning deadlift Developing force production with the lightning deadlift Programming considerations A Few Last Words Sources

Chapter 11 : Recovery

Understanding the Principle of Individual Differences Stressors High Frequency Fatigue (Electromechanical Fatigue) Low Frequency Fatigue (Mechanico-Metabolic Fatigue) Long-Term Fatigue Burnout & Overtraining Caloric Intake Intra-Workout Nutrients Post-Workout Nutrients The Rest of the Day Performance-Enhancing Drugs Deloads for Strength Athletes Active Recovery Recovery: The Planning Factor Powerlifting/Strongman Deload Take-Home Points Nutrition and Caloric Intake Legal Supplements Illegal Supplements Sleeping Stages of Sleep The Importance of Nutrient Timing and Sleep Tips to Optimize Sleep Further Expediting Recovery Chiropractic Care Massage How massage works Selecting a masseuse (masseur) Foam Rolling Foam rolling technique Summary of foam rolling (self-myofascial release) Contrast Baths Epsom Salt Baths Electromyostimulation (EMS) Cryotherapy (Ice Massage) Cryokinetics for Low Back and Leg Recuperation A Few Last Words Sources

Chapter 12: Nutrition

Hydration What to Eat Calories Nutritional Guidelines Meal Frequency Carbohydrates Fiber Quality Protein Sources Fats Vitamins Minerals Supplements Nutritional Rules for Strength Athletes Rule 1: Always Eat at Least Five Meals a Day Rule 2: Follow the 1-2-3 Rule Rule 3: Distribute Calories Based on Upcoming Activity Rule 4: Adopt the Zigzag Caloric Approach Rule 5: Supplement Nutritional Tips A Few Last Words Sources

Chapter 13: Power Training Burnout by Frederick C. Hatfield, Ph.D.

High Frequency Fatigue (Electromechanical Fatigue) Low Frequency Fatigue (Mechanico-Metabolic Fatigue) Long-Term Fatigue Burnout and Overtraining Among Bodybuilders

PART II: THE ROUTINES

Routine #1 (80 Days) Routine #2 (3 Weeks) Routine #3 (Monday–Wednesday–Friday) Routine #4 (Twice a Week for 9 Weeks) Routine #5 (Three Times a Week) Routine #6 (Monday–Wednesday–Friday) Routine #7 (Once a Week for 18 Weeks) Routine #8 (Four Times a Week for 19 Weeks) Routine #9 (Four Times a Week for 12 Weeks Plus Meet) Routine #10 (Four Times a Week for 11 Weeks) Routine #11 (Twice a Week for 10 Weeks) Routine #12 (Tuesdays and Saturdays) Routine #13 (16 Weeks) Routine #14 (Three Times a Week for 8 Weeks)