Contents (Short)
1. STRENGTH AND THE MUSCULAR SYSTEM 1
1.1 Preliminary Issues 10
1.2 Fundamental Biomechanics of Strength 17
1.3 A Philosophy of Physical Training 24
1.4 Specificity in Training 27
1.5 Strength and Fitness 32
1.6 The Nature of Strength 33
1.7 The Muscle Complex 35
1.8 Classification of Muscle Actions 49
1.9 Cocontraction and Ballistic Movement 50
1.10 Types of Muscle Contraction 51
1.11 The Triphasic Nature of Muscle Action 54
1.12 Types of Muscle Fibre 55
1.13 The Mechanism of Muscle Growth 65
1.14 Neurophysiological Aspects of Exercise 69
1.15 Bioenergetics and the Energy Systems 73
1.16 Adaptation and the Training Effect 82
2. SPORT SPECIFIC STRENGTH TRAINING 94
2.1 Schemes for Perfecting Movements 96
2.2 Specialisation to Develop Sports Mastery 106
2.3 Characteristics of Physical Fitness 115
3. FACTORS INFLUENCING STRENGTH PRODUCTION 124
3.1 The Regimes of Muscular Work 124
3.2 Qualitative Characteristics of Strength 128
3.3 The Influence of External Conditions on Strength 143
3.4 Factors increasing the Working Effect of Strength 162
3.5 Flexibility and Sporting Performance 173
3.6 The Stretching Matrix System 187
3.7 The Movement Matrix System 192
4. THE MEANS OF SPECIAL STRENGTH TRAINING 200
4.1 The Problem of Training Means 200
4.2 Different Means of Strength Development 206
4.3 Dynamic Correspondence as a Means of Strength Training 240
4.4 Strength Training and General Endurance 247
5. THE METHODS OF SPECIAL STRENGTH TRAINING 253
5.1 The Problem of Methods 253
5.2 General Principles of Special Strength Training 255
5.3 Application of Special Strength Training Means 285
5.4 The Principal Aims of Special Strength Training 292
5.5 Cross Training in Sport 296
5.6 Circuit Training 298
6. ORGANISATION OF TRAINING 311
6.1 The Development of Training Organisation 311
6.2 Periodisation as a Form of Organisation 314
6.3 The Periodisation Controversy 331
6.4 Training as an Objective of Management 334
6.5 Prerequisites for Organising Training 336
6.6 Basic Management Theory 337
6.7 Classification of Sports 344
6.8 Characteristics of the Training Process 344
6.9 Preparedness and the Training Load 350
6.10 The Long-Term Delayed Training Effect 360
6.11 The Dynamics of Training in the Annual Cycle 364
6.12 Principles of Programming and Organising Training 366
6.13 Primary Aims in Programming Training 376
6.14 Models for Structuring Annual Training 377
6.15 A Sequence for Programming Annual Training 388
6.16 Managing the Training Process 389
6.17 The Future of Programming Training 390
7. STRENGTH TRAINING METHODS 391
7.1 Bodybuilding and Other Strength Training Methods 392
7.2 PNF as a Training System 401
7.3 Combinations of Resistance Methods 409
7.4 Muscle Training 414
7.5 Use of the Strength Training Compendium 416
7.6 Training for Hypertrophy? 417
8. DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES 419
8.1 Preliminary Considerations 419
8.2 Needs Analysis and Sports Modelling 421
8.3 The Training Programme 426
8.4 Classification of Exercises for Sports Training 430
8.5 Overtraining 438
8.6 Restoration and Stress Management 441
8.7 The Use Of Testing 453
8.8 Principles of Safety in Strength Training 457
8.9 Safety and Training Apparel 459
8.10 Safety and Machine Training 461
8.11 Protection by the Muscles 464
8.12 Towards the Future 465
REFERENCES AND BIBLIOGRAPHY 472
INDEX 485
