Youth Strength Training Programs for Health, Fitness and Sport

ISBN-10: 0736067922

ISBN-13: 9780736067928

Edition: 2nd 2009

Authors: Avery D. Faigenbaum, Wayne L. Westcott

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Description:

Written by two authors with 41 years of combined experience teaching youth strength training. Contains efficient and productive sport-specific strength training programs for kids from ages 7 to 17. Offers proper exercise technique for 113 resistance exercises, using weight machines, free weights, medicine balls, elastic bands, and bodyweight resistance. Includes information on nutrition, hydration, and recovery to maximize the effects of strength training and minimize the risks of overtraining. Presents workout frequency, exercise repetitions, and other factors that impact program design and conditioning results.
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Book details

List price: $25.95
Edition: 2nd
Copyright year: 2009
Publisher: Human Kinetics Publishers
Publication date: 8/18/2009
Binding: Paperback
Pages: 248
Size: 8.50" wide x 11.00" long x 0.75" tall
Weight: 1.782
Language: English

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