Anatomy of Strength and Conditioning: A Trainer's Guide to Building Strength and Stamina
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About this ebook
Reviews for the print edition of Anatomy of Exercise (in the same series):
Fascinating ... useful for anyone interested in enhancing their fitness routine as well as fitness instructors who want to visually show their customers the benefits of each exercise. --American Reference Book Annual
One of the best books written as a reference manual for understanding exercise... Great how-to instructions. --Men's Exercise
The winning format of the Anatomy of... series was established quickly with the first title, The Anatomy of Exercise. The success of the series lies not only in the innovative presentation but in the variety of titles offered, which gives readers the opportunity to pick and choose according to their needs and goals.
Anatomy of Strength and Conditioning is a great how-to reference for those who wish to "up their game" and train for activities requiring high performance -- strength, speed, aerobic capacity and accuracy -- all essential to success in such sports as soccer, hockey, skiing, climbing and rowing as well as marathons and other endurance activities. The book is also an ideal way to achieve overall fitness.
Like each of the other titles in the series this book:
- Opens with two (front/back) full-body annotated anatomical drawings
- Shows specific exercises with instructions and annotated anatomical drawings and corresponding photographs
- Labels all muscles used with bold text to indicate target muscles
- Provides helpful notes throughout to amplify the how-to instructions: Best For (the muscles getting the maximum effect), Targets (muscles worked), Benefits (effect of the exercise).
Anatomy of Strength and Conditioning offers 29 Strength Exercises and 28 Conditioning Exercises, plus a full set of Warm-Up Exercises. There are six specialized Workouts to choose from: Beginner's, Sports, Mixed-Modalities, Range, Melting-Pot and Kamikaze. Lifelike anatomical illustrations demonstrate each exercise and reveal in colorful detail exactly which muscles are engaged -- a great way to focus exercises to a specific problem area.
No other book provides such rich detail tailored to the general reader. Athletes of all experience levels, fitness trainers, coaches, physiotherapists and many others will find Anatomy of Strength and Conditioning instructive and extremely practical.
Hollis Lance Liebman
Hollis Lance Liebman
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Reviews for Anatomy of Strength and Conditioning
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Anatomy of Strength and Conditioning - Hollis Lance Liebman
Note
While every effort has been made to ensure that the content of this book is as technically accurate and as sound as possible, neither the author nor the publishers can accept responsibility for any injury or loss sustained as a result of the use of this material.
Published by Firefly Books Ltd. 2014
Copyright © 2014 Moseley Road Inc.
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the Publisher.
Publisher Cataloging-in-Publication Data (U.S.)
A CIP record for this title is available from the Library of Congress
Library and Archives Canada Cataloguing in Publication
A CIP record for this title is available from Library and Archives Canada
Published in the United States by
Firefly Books (U.S.) Inc.
P.O. Box 1338, Ellicott Station
Buffalo, New York 14205
Published in Canada by
Firefly Books Ltd.
50 Staples Avenue, Unit 1
Richmond Hill, Ontario L4B 0A7
Printed in China
Conceived, and produced by
Bloomsbury Publishing Plc
50 Bedford Square
London WC1B 3DP
www.bloomsbury.com
For Moseley Road Inc.
President: Sean Moore; General Manager: Karen Prince; Art Director: Tina Vaughan; Production Director: Adam Moore; Editors: David & Sylvia Tombesi-Walton; Designer: Simon Murrell; Photographer: Fine Arts Photography; Models: Miguel Carrera, Tara DiLuca
Digital book by Firefly Books Ltd.
Digital layout design by George Walker
CONTENTS
Introduction
Full-Body Anatomy
Warm-Up Exercises
Rolling Exercises
Hamstrings/Glutes
Iliotibial Band/Quadriceps
Lower Back
Stretching Exercises
Shoulders
Chest/Lower Back
Glutes/Quadriceps
Strength Exercises
Barbell Squats
Barbell Squat Snatch
Barbell Deadlift
Bench Press
Barbell Power Clean
Barbell Power Clean and Jerk
Standing Barbell Press
Barbell Shoulder Shrug
Barbell Upright Rows
Dumbbell Pullover
Dips
Wide-Grip High Pull
Reverse Close-Grip Front Chin
Lat Pulldowns
Barbell Curl
Goblet Squat
One-Arm Kettlebell Clean
Alternating Kettlebell Row
Alternating Renegade Row
Alternating Kettlebell Press
Double Kettlebell Snatch
Plyo Kettlebell Push-Up
Advanced Kettlebell Windmill
Kettlebell Figure 8
Bottoms-Up Kettlebell Clean
Band Pull-Apart
Band Good Morning (Pull-Through)
External Rotation with Band
Hip Extension with Band
Conditioning Exercises
Depth Jumps
Lateral Bounding
Cone Jumps
Box Jumps
Burpees
Air Squats
Crossover Step-Up
Reverse Lunge
Mountain Climbers
Star Jumps
Plyometric Push-Up
Skier
Turkish Get-Up
Farmer’s Walk
Pullover Pass
Medicine Ball Pike-Up
Plank
Side Plank
T-Stabilization
Swiss Ball Roll-Out
Swiss Ball Jackknife
Bent-Knee Sit-Up
Stability Ball Exchange
Medicine Ball Wood-Chop
Medicine Ball Slam
Seated Russian Twist
Swiss Ball Hip Crossover
Kneeling Cable Crunch
Workouts
Beginner’s Workout
Sports Workout
Mixed-Modalities Workout
Range Workout
Melting-Pot Workout
Kamikaze Workout
Glossary
Credits & Acknowledgments
INTRODUCTION
The aim of strength and conditioning training is to enable you not only to handle a heavier load but also to carry that load in a better way. This is achieved by improving your aerobic capacity through the grouping together of various types of exercise. In plain speak, we are talking about enabling greater performance through increased strength, speed, capacity and accuracy. It is only through the continual application and eventual mastery of these four skill sets that an athlete can achieve his or her best.
Strength training and conditioning, though different in definition and result, are reliant onone another and complement each other perfectly. A strong athlete may be able to lift an enormous load, but this is of limited use if he or she doesn’t also have the conditioningand requisite lung capacity to go the distance in a chosen discipline. It also follows that anathlete with great stamina but lacking explosive power will not reach his or her full potential.
Generally speaking, a bigger muscle tends to be a stronger muscle; however, one need not be overly developed to showcase unparalleled strength. This is because the best, most rounded sporting performance depends on the application of four major elements: strength, speed, capacity and accuracy. Combining strength training with conditioning work allows an athlete to master these skill sets; he or she will not only be able to handle a heavier load but will also develop greater aerobic capacity.
What is Strength Training?
In its simplest terms, strength training can be definedas the act of movinga weight from point Avia point B to point C. Although straightforward, this pathway requires progressively moreeffort, forcing the muscle to work increasingly hard. Performance in strength training can be compared to that of a coiled spring – first, there is a slow winding or cranking of the muscle; and then a quick, explosive release.A very obvious example of this is the Barbell Power Clean and Jerk (see page 38), in whichthe barbell is lifted first off the floor and tothe chest (the movement from A to B), then from the chest to an overhead position (the movement from B to C).A few repetitions of this type of muscular contraction will result in increased anaerobic output and muscular power.
Strength training usually calls for the assistance of a group of muscles to complete a multi-jointed movement. The squat, for example – perhaps the ultimate exercise for lower-body strength – is widely considered a thigh exercise; however, it also uses the glutes, hamstrings and core muscles to stabilize the body properly during motion and to fire
during execution. This synergistic combination of opposing body parts working together to complete a given movement is an important difference between strength training and conventional bodybuilding. In the latter, the tendency is to isolate and focus on one muscle, minimizing