Vladimir Zatsiorsky / Владимир Зациорский - Science and Practice of Strength Training / Наука и практика силового тренинга [2006, PDF, ENG]

This new second edition of Science and Practice of Strength Training comes with many additions and changes. A new coauthor, Dr. William Kraemer, joins Dr. Vladimir Zatsiorsky in expanding on the principles and concepts needed for training athletes. Among Dr. Kraemer’s contributions are three new chapters targeting specific populations—women, young athletes, and seniors—plus the integration of new concepts into the other chapters.

Together the authors have trained more than 1,000 elite athletes, including Olympic, world, continental, and national champions and record holders. The concepts they divulge are influenced by both Eastern European and North American perspectives. The authors integrate those concepts in solid principles, practical insights, coaching experiences, and directions based on scientific findings. This edition is much more practical than its predecessor; to this end, the book provides the practitioner with the understanding to craft strength training programs based on individuals’ needs.

Science and Practice of Strength Training, Second Edition, shows that there is no one program that works for any one person at all times or for all conditions. This book addresses the complexity of strength training programs while providing straightforward approaches to take under specific circumstances. Those approaches are applied to new physiological concepts and training practices, which provide readers with the most current information in the science and practice of strength training. The approaches are also applied to the three new chapters, which will help readers design safe and effective strength training programs for women, young athletes, and seniors. In addition, the authors provide examples of strength training programs to demonstrate the principles and concepts they explain in the book.

The book is divided into three parts. Part I focuses on the basis of strength training, detailing concepts, task-specific strength, and athlete-specific strength. Part II covers methods of strength conditioning, delving into training intensity, timing, strength exercises, injury prevention, and goals. Part III explores training for specific populations. The book also includes suggested readings that can further aid readers in developing strength training programs.

This expanded and updated coverage of strength training concepts will ground readers in the understanding they need in order to develop appropriate strength training programs for each person that they work with.

Contents

Part I: Basis of Strength Conditioning
Chapter 1. Basic Concepts of Training Theory
Adaptation As a Main Law of Training
Generalized Theories of Training
Training Effects
Summary

Chapter 2. Task-Specific Strength
Elements of Strength
Determining Factors: Comparison Across Tasks
Summary

Chapter 3. Athlete-Specific Strength
Muscle Force Potential (Peripheral) Factors
Neural (Central) Factors
Taxonomy of Strength
Summary

Part II: Methods of Strength Conditioning
Chapter 4. Training Intensity
Measurement Techniques
Exercising With Different Resistance
Training Intensity of Elite Athletes
Optimal Training Intensities From Comparative Research
Methods of Strength Training
Summary

Chapter 5. Timing in Strength Training
Structural Units of Training
Short-Term Planning
Medium-Term Planning (Periodization)
Summary

Chapter 6. Strength Exercises
Classification
Exercise Selection for Beginning Athletes
Exercise Selection for Qualified Athletes
Additional Types of Strength Exercises
Experimental Methods of Strength Training
Breathing During Strength Exercises
Summary

Chapter 7. Injury Prevention
Training Rules to Avoid Injury
Biomechanical Properties of Intervertebral Discs
Mechanical Load Affecting the Intervertebral Discs
Injury Prevention to the Lumbar Region
Summary

Chapter 8. Goal-Specific Strength Training
Strength Performance
Power Performance
Muscle Mass
Endurance Performance
Injury Prevention
Summary

Part III: Training of Specific Populations
Chapter 9. Strength Training for Women
The Female Athlete’s Need for Strength Training
Benefits and Myths of Strength Training for Women
Trainable Characteristics of Muscle
Physiological Contrasts Between Women and Men
Strength Training Guidelines for Women Athletes
Incidence of Injuries
Menstrual Cycle and Strength Training
The Female Athlete Triad
Summary

Chapter 10. Strength Training for Young Athlete
Safety and Strength Training for Young Athletes
When to Start
Benefits of Strength Training for Young Athletes
Myths of Strength Training for Children
Strength Training Guidelines for Young Athletes
Summary

Chapter 11. Strength Training for Senior Athletes
Age and Its Effects on Strength and Power
Training for Strength Gains
Training for Muscular Power
Nutrition, Aging, and Exercise Challenges
Recovery From Resistance Exercise
Strength Training and Bone Health
Strength Training Guidelines for Senior Athletes
Summary