Optimizing Strength Training Designing Nonlinear Periodization Workouts

ISBN-10: 0736060685
ISBN-13: 9780736060684
Edition: 2007
List price: $24.95 Buy it from $7.59
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Description: The strength training strategy of linear periodization has long been recognized as an efficient system of resistance training. But-until now-no one had researched the potential benefits of a nonlinear periodization training program. Authors William  More...

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Book details

List price: $24.95
Copyright year: 2007
Publisher: Human Kinetics Publishers
Publication date: 7/10/2007
Binding: Paperback
Pages: 256
Size: 6.00" wide x 8.75" long x 0.75" tall
Weight: 0.946
Language: English

The strength training strategy of linear periodization has long been recognized as an efficient system of resistance training. But-until now-no one had researched the potential benefits of a nonlinear periodization training program. Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how a systematic session-by-session change of training intensity and volume can improve performance beyond what is expected with traditional weight training. They explain how nonlinear periodization works and then demonstrate how to create nonlinear periodization training programs. Fitness professionals and coaches will discover that this unique training style reduces the boredom for their clients and athletes, and ensures adequate recovery time from the rigors of training. Book jacket.

Steven J. Fleck, Ph.D., is an exercise physiologist with the U.S. Olympic Committee, where he advises athletes and their coaches on training programs. He is a past vice president of basic and applied research for the National Strength and Conditioning Association and a fellow of the American College of Sports Medicine. Fleck's books include Successful Long-Term Weight Training (1998), Designing Resistance Training Programs (1997), Periodization Breakthrough! : The Ultimate Training System (1996), and Strength Training for Young Athletes (1992). He has contributed to such journals as Muscular Development, Journal of Strength and Conditioning Research, and the National Strength & Conditioning Association Journal.

Preface
Acknowledgments
Periodization of Resistance Training
Eastern European Influence on Periodized Training
Classic Strength and Power Periodization
Efficacy of Classic Strength and Power Periodization
Nonlinear Periodization
Efficacy of Nonlinear Periodization
Efficacy of Session-by-Session Variation
Impetus for the Flexible Nonlinear Approach to Periodization
Training Principles
Specificity
Progressive Overload
Training Frequency
Acute Program Variables
Exercise Choice
Exercise Order
Number of Sets
Training Intensity
Length of Rest Periods
Practical Considerations
Comparison of Periodization Models
Physiology of Nonlinear Periodization Workouts
Optimal Program Sequencing
Master Schedules
Individualization
Readiness to Train
Workout Design
Base Program Phase
Exercise Stimuli
Standard Workouts
Active and Total Rest Days
Assessment
Preexercise Assessments
Alternative Workouts
Evaluating Training Progress
Training Tips and Tools
Training Logs
Choice of Exercise
Muscles Exercised
Muscle Soreness, Tissue Damage, and Recovery
Aging Considerations
Youth Considerations
Gender Considerations
Case Studies
Appendix
Glossary
Bibliography
Index
About the Authors

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