Lýsing:
Since periodization training’s emergence in the 1950s, sport scientists have known that timing is one of the most critical programming variables influencing peak athletic performance. Modern research has taken the application of timing to exercise programming in a new direction, discovering the existence of time clocks inside each of the more than 600 skeletal muscles. Timing Resistance Training examines how these internal clocks use cues provided through exercise programming to regulate physiological processes for better performance.
Not just another periodization book, Timing Resistance Training teaches you how to manipulate muscle clocks to train and perform at your best every day—right down to the specific time of day that is best for your body. You will learn to view the muscles as proactive independent physiological systems that can be trained to “think” by delivering timing cues to muscles that tell them when to activate key physiological actions that influence the entire body.
Then you will learn how to cue those internal clocks with purposeful training methods like biomechanical pairing of exercises, complex training, and concurrent training. The book addresses rest as an integral training variable and explores the timing of activity–rest cycles versus recuperation only. The text also discusses the concept of undertraining, an intentional program design adjustment that uses the ability of muscle to anticipate training.
The final chapters offer tools to create your own training programs for strength, power, and flexibility. These chapters include sample single-session workouts, weekly workouts, and long-term programming routines. With Timing Resistance Training, you can become more purposeful in planning and better utilize strategic timing to get the most out of muscles clocks and achieve optimal performance. Earn continuing education credits/units! A continuing education exam that uses this book is also available.
Annað
- Höfundur: Amy Ashmore
- Útgáfa:1
- Útgáfudagur: 2019-07-02
- Engar takmarkanir á útprentun
- Engar takmarkanir afritun
- Format:ePub
- ISBN 13: 9781492591368
- Print ISBN: 9781492589990
- ISBN 10: 149259136X
Efnisyfirlit
- Title Page
- Copyright
- Dedication
- Contents
- Preface
- Acknowledgments
- Part I: Understand the Science of Muscle Clocks
- 1. What Is a Muscle Clock?
- Muscle Clocks: Description and Functions
- The Master Clock
- Regulation and Communication
- Application to Resistance Training
- Conclusion
- 2. Overcoming Chaos, Confusion, and Interference
- Molecular Competition
- Interference Theory
- Cardiovascular Endurance Training
- Muscular Endurance
- Muscle Activation Patterns
- Competing Muscle Adaptations
- Cardiovascular Training Interferes With Resistance Training
- Interference Mechanisms
- Avoiding Interference
- Resistance-Trained Athletes
- High-Intensity Interval Training, Sleep, and Athletes
- Evidence From Aerobic Endurance Athletes
- Time of Day
- Programming Summary
- Conclusion
- 1. What Is a Muscle Clock?
- 3. Muscle Clocks’ Need for Cues and Recovery
- Environmental Cues
- Activity–Rest Patterns
- Physiological Cues
- Exercise Training and Programming
- Conclusion
- 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises
- Biomechanical Similarity
- Exercise Categories
- Conclusion
- 5. Training Muscles to Think and Anticipate
- Motor Learning Influences
- Programming
- Sample Program
- Programming Summary Statements
- Age-Related Decline in Anticipation
- Conclusion
- 6. Undertraining to Maximize Performance
- Training Load
- Intentional Undertraining
- New Approach to Muscle IQ
- Rationales for Undertraining
- Benefits of Undertraining
- Differentiated Programming
- Conclusion
- 7. Using Muscle Clocks to Train for Strength
- Paired Exercise Resistance Training Model
- Resistance Training Programming
- Resistance Exercise Pairing Routines
- Sample Workouts
- Conclusion
- 8. Using Muscle Clocks to Train for Power
- Complex Training
- Complex Training Programming
- Resistance and Plyometric Exercise Pairing Routines
- Sample Workouts
- Conclusion
- 9. Using Muscle Clocks for Concurrent Training
- Concurrent Training
- Competing Mechanisms
- Using Muscle Clocks to Avoid Interference in Programming
- Cardiovascular Programming to Improve Resistance Training Outcomes
- Programming Summary Statements
- Conclusion
- 10. Using Muscle Clocks to Improve Flexibility
- Flexibility and Muscle Performance
- Types of Stretching
- Muscle Pliability Is a Timing Cue
- Muscle Length
- Strength and Power Stimulus
- Recovery Aid
- Flexibility Programming
- Programming Summary Statements
- Conclusion
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- Gerð : 208
- Höfundur : 13883
- Útgáfuár : 2019
- Leyfi : 379