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Foreword | |
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Acknowledgments | |
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Introduction | |
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Fitness Fundamentals | |
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Ready to Train | |
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Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding | |
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FUNdamental Fitness | |
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Muscles, Bones, and Connective Tissue | |
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Program Assessment | |
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Getting Ready | |
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Summary | |
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Program Prescriptions | |
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Training Guidelines | |
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Program Considerations | |
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Play Education | |
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Summary | |
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Exercise Technique and Training Procedures | |
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Understanding Children | |
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Being a Teacher | |
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Developing the Fitness Workout | |
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Using Equipment Safely | |
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Keeping It Progressive | |
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Summary | |
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Exercises | |
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Free Weights | |
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Training With Free Weights | |
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Free-Weight Exercises | |
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Summary | |
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Weight Machines | |
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Training on Weight Machines | |
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Weight Machine Exercises | |
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Summary | |
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Elastic Bands and Medicine Balls | |
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Training With Elastic Bands and Medicine Balls | |
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Elastic Band Exercises | |
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Medicine Ball Exercises | |
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Summary | |
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Body-Weight Training | |
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Using Body Weight as Resistance | |
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Body-Weight Exercises | |
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Summary | |
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Program Design | |
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General Preparation | |
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Preparatory Conditioning | |
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Training Youth | |
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Dynamic Motivation | |
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Summary | |
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Basic Strength and Power for Ages 7 to 10 | |
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Components of the Warm-Up and Cool-Down | |
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Strength-Training Program | |
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Strength-Training Exercises | |
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Training Considerations | |
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Summary | |
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Intermediate Strength and Power for Ages 11 to 14 | |
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Components of the Warm-Up and Cool-Down | |
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Strength-Training Program | |
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Machine Strength-Training Exercises | |
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Medicine Ball Strength-Training Exercises | |
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Training Considerations | |
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Summary | |
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Advanced Strength and Power for Ages 15 to 18 | |
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Components of the Warm-Up and Cool-Down | |
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Strength-Training Program | |
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Machine and Free-Weight Strength-Training Exercises | |
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Medicine Ball and Elastic Band Strength-Training Exercises | |
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Training Considerations | |
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Summary | |
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Sport-Specific Power and Strength for Young Athletes | |
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Training for Sport Conditioning | |
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Baseball and Softball | |
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Basketball and Volleyball | |
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Dancing and Figure Skating | |
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Football and Rugby | |
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Ice Hockey and Field Hockey | |
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Soccer | |
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Swimming | |
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Tennis | |
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Track: Sprints and Jumps | |
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Track: Distance Running | |
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Summary | |
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Long-Term Planning and Nutritional Support | |
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Periodization and Recovery | |
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Overreaching and Overtraining | |
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Models of Periodization | |
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Rest and Recovery | |
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Long-Term Development | |
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Summary | |
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Eating for Strength and Performance | |
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Basics of Healthy Eating | |
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Children's Nutritional Needs | |
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Hydration | |
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Snack Foods | |
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Summary | |
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Sample Workout Log | |
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Suggested Readings | |
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Index | |
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About the Authors | |