Modern Strength Training

Modern Strength Training Guide.

The book “Modern Strength Training Guide” is an advanced version of other books published in Germany and is aimed at everyone involved in training and sport, both in competitive and recreational sport. Its distinctive feature is that its theoretical material is presented in an accessible scientific manner, allowing it to be understood by non-specialists as well. This is supported by 183 diagrams, 13 tables and 23 training programmes for all forms of strength.

CONTENTS

1. Objectives of strength training. 2. Theoretical foundations of strength training. 2.1. Definition of strength and the forms in which it appears. 2.2. Biological foundations. 2.2.1. Muscle structure. 2.2.1.1. Types of muscle. 2.2.1.2. Structure of skeletal muscles. 2.2.1.3. Types of skeletal muscle fibres. 2.2.2. Neuromuscular processes. 2.2.2.1. Motor unit. 2.2.2.2. Intramuscular coordination and stimulus frequency. 2.2.2.3. Intermuscular coordination. 2.2.3. Energy supply for muscular activity. 2.2.3.1. Energy carriers. 2.2.3.2. Anaerobic energy production. 2.2.3.3. Aerobic energy production 2.2.3.4. Processes for replenishing energy stores. 2.2.3.5. Increasing energy stores. 2.2.3.6. Blood supply to the muscles. 2.2.4. Muscle performance factors. 2.3. Modes of work, contraction types and the nature of muscular work. 2.4. Relationships between body mass and strength. 2.5.2. Relationships between maximum strength and strength endurance. 2.6. Strength and endurance. 2.7. Mobility through strength training. 2.8 Strength training and balance ability.

3. Structuring training load. 3.1. Planning the framework of training load. 3.1.1. Relationship between load, adaptation and performance improvement. 3.1.2. Load factors. 3.1.3. Principles of training load. 3.1.3.1. Principle of progressive increase in load 3.1.3.2. Principle of gradual increase in load 3.1.3.3. Principle of cyclical load planning 3.1.4. Principles governing load structuring. 3.1.4.1. Load and recovery. 3.1.4.2. Load and fatigue. 3.2. Accelerating recovery after high loads

3.2.1. Unity between load and recovery. 3.2.2. Measures for faster recovery 3.3. Ten rules for effective training planning. 4. Strength training and nutrition. 4.1. Energy balance. 4.2. Nutrient balance. 4.3. Vitamin and mineral balance 4.4. Ten rules for the nutrition of strength athletes 5. Injuries and trauma. 5.1. Guidelines for avoiding injuries and trauma. 5.2. Prevention and elimination of muscular weaknesses. 5.3. Strength training and muscle soreness. 5.4. Ten rules for avoiding injuries and trauma.

CHAPTER 6 Modern Strength Training Guide

6. Particularities of strength training for women, children and young people. 6.1. Particularities of strength training for women. 6.2. Particularities of strength training for children and young people. 6.3. Ten rules for strength training for women, children and young people. 7. Strength training equipment. 8. Forms of strength training organisation. 9. Strength training methods and programmes. 10. General and specific strength training 11. Guidelines for training in the activity with the motto “the strongest apprentice and the most athletic girl”. 12. Exercise selection. 13. Exercise collection. 14. Equipment requirements