Fitness and Strength Training for All Sports: Theory Methods Programs

This outstanding training manual equips the reader with basic theory and practical knowledge required for planning and designing effective strength training programs. Theory is presented in an easy to understand way. The research-based and practice-related form of presentation make this publication interesting and essential for P.E. teachers and coaches at all levels. Provides numerous sample strength and fitness training programs. The book is based on former East Germany's experiences in research and coaching of high performance athletes.

Systematic strength training involves the use of weights, body weight, and partner resistance to develop and enhance a variety of physical capacities, from all-round fitness to a high level of athletic performance. In particular, strength training improves the functional performance of the neuromuscular system, the system of muscles and nerve pathways that direct and control movement. This produces greater strength, superior athletic performance, health, and general fitness, including improved functioning of respiratory, cardiac, and metabolic systems.

Other improvements include: an increase in active muscle mass and a decrease in superfluous body fat, strengthening and toning of connective and supportive tissue, and improvement in posture and physique.

Strength training has several psychological benefits as well. It can boost self-confidence, increase motivation, perseverance, and discipline, and can also produce a strong commitment to health and fitness.

In recent years, most athletes have turned to strength training as a means of developing strength capacities that are relevant, or specific, to the demands of their particular sport. Both coaches and athletes now generally acknowledge that highly developed sport-specific strength is a decisive factor in high performance.

Effective strength training requires knowledge of both human musculature and training methodology. This book provides an in-depth study of both topics. The first half of the book deals with applied exercise physiology, covering topics such as the structure and physiological characteristics of muscle, its potential for strength training, types of muscle contraction, and the dynamics of the neuromuscular system. Flexibility and the implications of training fatigue and recovery, as well as basic nutrition are also discussed.

Research in exercise physiology, along with years of practical experience, has contributed to the development of a comprehensive methodology of training. The methods, together with numerous strength-training programs are presented in the second half of the book. The significance of sport- and event-specific strength training, the importance of proper execution techniques, and safety are all examined in detail.

Chapter 15 presents an extensive collection of exercises. Each exercise, designated by "E" followed by a number, is illustrated and briefly described. All exercise examples are based on free movements and involve one's own body weight, a partner or opponent, as well as weights, dumbbells, and barbells. Exercises using the Nautilus, Universal Gym, and similar apparati are not included in this book, as they are not designed for any serious sports training.

Equipped with the necessary tools and methods outlines in this book, coaches, physical education instructors, and athletes can design a variety of training programs to fulfill the objectives or requirements specific to individual sports and/or events.

This book, a translation of work originally published in (former East) Germany, represents a unique contribution to the sports training literature; it is intended for not only strength and recreational athletes who want to increase overall performance, but also for those athletes who want to increase types of strength specific to a sport or event.