B006igvhkw Ebok by Boyle, Michael -- Read -- Imperial Library of Trantor

Index

Table of Contents Introduction Foreword Preface Advances in Functional Training Reconsidering Functional Training

Use What Works More is Not Better Functional Training Techniques

Choosing Functional Exercises

Using Functional Exercises Upper-Body Pulling and Pressing Vertical Pulling Movements Horizontal Pulling Movements

Mobility and Flexibility The Joint-by-Joint Approach

The Process is Simple

Movement Screening Using the Functional Movement Screen Losing Control of the Program Screening or Selling Influence of the Functional Movement Screen

Developing Progressions Movement Progressions or Exercise Progressions

Movement Diagonal Pattern

Half-Kneeling Stable Lift Half-Kneeling Sequential Standing Lift Step-Up Lift

Adding Strength to Dysfunction The In-Line Lunge FMS Examples in Team Settings

Hockey Example Football Example

Case Studies

Oblique Strain in an NBA All-Star Guard Chronic Hamstring Strains in an NFL Wide Receiver

FMS and the Strength Coach Assessing Strength, Flexibility and Mobility Ankle Self-Mobilization The Bodyweight Squat Full Squats Mobility Drills

Number One Thoracic Spine Mobility Number Two Ankle Mobility Number Three Leg Swings Numbers Four, Five, Six Split Squats, Lateral Squats and Rotational Squats Number Seven Wall Slides Number Eight Big X Band

Soft Tissue Therapy Foam Rolling

Gluteal Group and Hip Rotators TFL and Gluteus Medius Adductors Foot Rolling When to Roll

Rolling versus Massage Static Stretching

In Our Program Roll First, then Stretch

Shortened Muscles Active-Isolated Stretching Injuries Injuries Injury Reduction

Technical Failure

Painful Exercise Tendinitis or Tendinosis Injury Prevention Suggestions

Switch to Front Squats Forget the Leg Press Avoid Knee Wraps Try Belt Squats Use Single-Leg Squats Dump Conventional Deadlifts Clean from the Hang Position Teach Dumbbell or Close-Grip Snatches

Upper-Body Injuries Rotator Cuff Support Anterior Knee Pain Glute Medius and Adductors in Knee Pain Single-Leg Training and Knee Pain

Step One Step Two Step Three Pattern One Pattern Two Pattern Three Step Four Additional Points Core Conditioning and Muscle Endurance Eccentric Strength

ACL Injury Prevention

ACL Injury Reduction Strategies Strategy One Active Warm-Up Strategy Two Develop Stability and Eccentric Strength Progressing Plyometrics Phase one Phase Two Phase Three Phase Four Strategy Three Strength Development Keys Strategy Four Change of Direction Concepts Strategy Five Change of Direction Conditioning

Understanding Sports Hernia

Hip Flexion and Adduction Soft Tissue Therapy Stretching Hip Internal Rotation

Sports Hernia Prevention

Sequence Prevention Keys Things to Avoid Rehabilitation Concepts

Sports Hernia Rehab

Phase One Weeks Two through Four Core Lower-Body Strength Phase Two Weeks Five through Seven Lower-Body Strength Week One Week Two Week Three Phase Three Weeks Eight, Nine and Ten Lower-Body Strength Day One Day Two Phase Four Weeks Eleven, Plus

The Core The Approaches in Core Training Core Stability

Paul Hodges Australian Core Philosophy The McGill Research Gary Gray and the Functional Approach

Terminology

Drawing in Hollowing Bracing

Anterior Core Training

Phase One Front Planks Phase Two Stability-Ball Rollouts Phase Four The Wheel Phase Three The Ab Dolly Phase Five Valslide or Slideboard Rollouts Phase Six TRX Rollout Bodysaw

Glute Activation and the Core

Glute Activation Keys Global Muscles

Rotational Training

Level One Half-Kneeling Stability Chop Half-Kneeling Stability Lift Level Two Half-Kneeling Sequential Chop Half-Kneeling Sequential Lift Dynamic Chop-and-Lift Coaching the Dynamic Standing Lift

Core Advances Awareness in Rotational Training The Core Exercises

Core Strengthening Exercises Feet-Elevated BOSU Ball Push-Ups TRX, Jungle Gym orBlast Strap Inverted Rows Landmine Twists Extreme Core Trainer One-Arm Dumbbell Snatch Convertaball Twists Keiser Push/Pulls Kettlebell Slideboard Lunges One-Leg Squats andStraight-Leg Deadlifts

Floor-Based Core Stability Exercises Quadruped Progression

Quadruped Draw-In Quadruped Hip Extension Over Bench Quadruped Hip Extension Bent-Leg, Dowel Parallel Level One Level Two Quadruped Hip Extension Bent-Leg, Dowel Perpendicular Level Two Level Three Quadruped Alternating Arm and Leg Level Four

Supine Progression

Cook Hip Lift Level One Hands-Free Cook Hip Lift Level Two Isometric Supine Bridge Level One Isometric Single-Leg Supine Bridge Level Two Bridge with Alternate March Level Three

The Superficial Core The Hips Understanding the Hips

Hip Flexion

The Psoas and Iliacus Back Pain TFL Cramping Weakness in the Hip Muscles

Dysfunctional Hip Flexors Soft Tissue Stretch Strengthen

Hip-Dominant Exercises Hamstring Group

Lateral Hamstring

Hip-Extension Exercises

Cook Hip Lift Foot-Elevated Hip Lift Modified Straight-Leg Deadlift Single-Leg Straight-Leg Deadlift One-Leg, Two-Arm Straight-Leg Deadlift Reaching Single-Leg Straight-Leg Deadlift Slideboard Leg Curl Eccentric-Only Version Concentric Version TRX Leg Curl Stability-Ball Leg Curl Technique Points

Cardiovascular Training Conditioning for Athletics Fiber Type Work Capacity Model Physiological versus Performance Testing Using Physiological Testing Specific Conditioning for Athletics

Conditioning Injuries

Off-Season Conditioning

Tempo Runs Shuttle Intervals Bike Training

Preseason Conditioning

Slideboard Training Suggested Guidelines Dual-Action Bikes Twenty-Percent Rule

Long Cardio versus Interval Training

Interval Training Research

Interval Training Programs Heart-Rate Elevation Interval Training Methods

Work versus Rest Rest-to-Work Ratio Heart Rate Karvonen Formula

Implementing Interval Training Beginning the Program Interval Training Modes in Detail

Running Treadmill Running Non-Motorized Treadmills Stationary Bike Slideboard Climbers and Ellipticals

Running and the Female Athlete Training Endurance Athletes

The Endurance Cycle

Injury Progression, The Three Is Pain Site versus Pain Source

Reality Therapy Time and Money

The Endurance Athlete’s Program Developing Athleticism Power Development with Olympic Lifts

Teaching the Olympic Lifts Technique Points Coaching the Olympic Lifts Teaching Guidelines

Cleans versus Snatches Teaching the One-Arm Dumbbell Snatch

Step One Step Two

Teaching the Close-Grip Barbell Snatch The Hang Clean and Close-Grip Snatch Alternatives to Olympic Lifting Testing Elasticity versus Power Developing Elasticity Training for Speed Sprint Speed

Electronic Start, Electronic Finish Hand Start, Electronic Finish Hand Start, Hand Finish Accuracy in Sprint Times First Step or First Push

Speed or Acceleration Start Tips Start Drills

Dive Starts Timed Tens A Few Rules Three for Five, Five for Ten One-Leg Starts

Increasing Sprint Speeds Sport-Specific Training

Good Solutions for Bad Leverage

Balance and Instability Training Losing Power with Age Equipment Choices Equipment Choices Slideboard Training

Technique Setting Up Workouts Off-Season Training

Medicine Ball Training

Rotation Progression

Sled Training for Athletics Sled Pushing TRX Suspension Training Kettlebells

Suitcase Carry Bottoms-Up Kettlebell Walk Getup for Core

Exercises Choices The Basics and Single-Leg Training Squats

Gauging Depth Box Squat History

Knee Issues with Squats Front Squats

Knee-Dominant Flexibility

Developing a Safe Squatting Style

Hands-Free Bodyweight Squat Pelvic Position during Squatting

Coaching the Bodyweight Squat

Hands-Free Front Squat Clean-Grip Front Squat

Deadlifts Trap-Bar Deadlifts Deadlift Benefits Pressing Exercises

Considerations Keys to Bench Pressing Chain Bench Presses

Training the Combine Bench

Warm-Up Strategies Heavier Loads Lighter Loads Training Suggestions Endurance Bench Workout

Overhead Athletes and Overhead Lifts Strength Comparisons

Overhead Pressing

The Strength Chart Developing Single-Leg Strength

Why We Train on One Leg Pelvic Stabilizers Challenging Single-Leg Strength

Classifications of Single-Leg Exercise

Static Supported Exercises Static Unsupported Exercises Carryover Limitations

Progressive Range of Motion

Progressions Dynamic Unsupported Single-Leg Exercise Accelerative and Decelerative Patterns

Single-Leg Progressions

Dynamic Warm-Up Weeks 1-3 Weeks 4-6

Posterior Chain Training Determining Weight for Single-Leg Squats

Progressions

Single-Leg Exercises

Posterior Chain Hip-Dominant Single-Leg Training Single-Leg Stability Training Eccentric Single-Leg Squat

Facilitating the Glute Medius

Bent-Leg Hip Abduction Straight-Leg Hip Abduction Straight-Leg Mini-Band Walks Superband X-Walks

Single-Leg Strength

Level One Split Squat Level Two Rear-Foot-Elevated Split Squat (RFESS) Technique Points Testing the RFESS Level Two Slideboard Back Lunge Level Three One-Leg Box Squat or Balance Squat Level Three Walking Lunge Levels One through Three Single-Leg Pause Squats

Program Design Program Design Basics

Basic Guidelines

Objective One Prevent Injuries in Training

Objective Two Reduce Performance Injuries Objective Three Improve Performance

Program Design Points

Consistency Structure Density Program Structure

Developing Power and Speed Strength Programming

Explosive Movements First Multi-Joint Exercises Second Forget Single-Joint Exercise Limit Machine Use Keep the Reps Low Use Heavier Weights Know the Workout Duration Understand and Use Tempo Examples Time Under Tension

Essentials of a Sound Program

Core Strength Power Training Knee Dominant Hip Dominant Horizontal Press Vertical Press Horizontal Pull Vertical Pull Ratio of Exercises

Training and the Central Nervous System

Unique Characteristics of Beginners Monday and Wednesday Tuesday and Thursday Monday and Wednesday Tuesday and Thursday

Circuit Training

Order of Exercises Modified Survivor Circuit The Ten-Rep Circuit

Circuit Training Results Peripheral Heart Action Hypertrophy Training for Athletes

Body Types High Volume Training (HIT)

The Mythology of Hypertrophy

Myth: A good, controlled rep takes four seconds to complete Myth: Use free weights for hypertrophy Myth: Lift light weights, do more reps The Truth about Hypertrophy

Concurrent or Conjugated Periodization Choosing a Training System

Set and Rep Schemes Progressive Resistance Exercise

Twenty-Rep Tests

Linear Periodization Bodybuilding Method Undulating Periodization Four-Phase Undulating Periodization The Westside System Olympic Lifting High Intensity Training (HIT) Combination Approach Efficient and Effective Workouts

Daily Leg Training Four-Day Workout Programs Three-Day Workout Programs Two-Day Workout Programs Low-Budget Programming Static Stretching and Mobility Circuits Plate Circuit Ten-Rep Circuit Day Three Workout Variations

Variation One

Variation Two Variation Three MBSC Summer 2007 MBSC Summer 2008 2009 MBSC Program Goals

Program Design Principles Strength Program Components Conditioning Program

Training Program Flow Warm-Ups

Linear Day Warm-up 15 minutes Linear Day Warm-up Emphasis on Flexibility 15 minutes Lateral Day Warm-up 8 minutes of agility ladder 5 minutes of lateral dynamic flexibility

Progressions

Plyometric Training Medicine Ball Progressions

Speed Development

Linear Speed Development Lateral Speed Development Speed Progression

Lower-Body Strength and Balance Progressions

Knee-Dominant Exercises

Lower-Body Strength Continued

Hip-Dominant Exercises

Core Training

Core Strength

Program for Clients with Back Pain Upper-Body Strength Program In Closing Final Thoughts Terminology Planes of Movement Sagittal, Frontal, Transverse Continuing Education

Books DVD Training Online Webinars Continuing Education Seminars

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