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Timing Resistance Training

Timing Resistance Training

Programming the Muscle Clock for Optimal Performance

$29.98 CAD $61.95 CAD


Product Format
    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. It may be purchased separately or as part of a package that includes both the book and exam.


    Strength and conditioning professionals, athletic trainers, personal trainers, and physical therapists who work with athletes; also performance athletes with advanced knowledge of training.
    Part I. Understand the Science of Muscle Clocks

    Chapter 1. What Is a Muscle Clock?
    Muscle Clocks: Description and Functions
    The Master Clock
    Regulation and Communication
    Application to Resistance Training

    Chapter 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

    Part II. Learn the Tools for Exercise Programming

    Chapter 3. Muscle Clocks’ Need for Cues and Recovery
    Environmental Cues
    Activity–Rest Patterns
    Physiological Cues
    Exercise Training and Programming

    Chapter 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises
    Biomechanical Similarity
    Exercise Categories

    Part III. Create Effective Training Programs

    Chapter 5. Training Muscles to Think and Anticipate
    Motor Learning Influences
    Sample Program
    Programming Summary Statements
    Age-Related Declines in Anticipation

    Chapter 6. Undertraining to Maximize Performance
    Training Load
    Intentional Undertraining
    New Approach to Muscle IQ
    Rationales for Undertraining
    Benefits of Undertraining
    Differentiated Programming

    Chapter 7. Using Muscle Clocks to Train for Strength
    Paired Exercise Resistance Training Model
    Resistance Training Programming
    Resistance Exercise Pairing Routines
    Sample Workouts

    Chapter 8. Using Muscle Clocks to Train for Power
    Complex Training
    Complex Training Programming
    Resistance and Plyometric Exercise Pairing Routines
    Sample Workouts

    Chapter 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

    Chapter 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
    Amy Ashmore holds a PhD in kinesiology from the University of Texas at Austin and an MS in exercise science from Florida State University. She is the author of dozens of articles, blogs, and continuing education programs recognized by National Strength and Conditioning Association (NSCA), Collegiate Strength and Conditioning Coaches Association (CSCCa), American Council on Exercise (ACE), and American College of Sports Medicine (ACSM). Amy was previously on the sports sciences faculty at Florida State University and is the former program director for sports sciences and sports management at American Military University. She is an author and continuing education provider located in Las Vegas, Nevada.
    "Amy Ashmore has authored a cutting-edge book that will not only help coaches and trainers set valuable programs in the gym but will also help athletes and fitness enthusiasts achieve pinnacle successes.”
    —Kevin McGuire, Managing Editor of American Fitness Magazine

    "I have been privileged to have a professional association with Dr. Ashmore for the past 10 years, during which time she has impressed me with her unique ability to effectively bridge the gap between the scientist and the practitioner."
    —Cedric X. Bryant, PhD, President and Chief Science Officer of American Council on Exercise

    "Amy has been writing and presenting for IDEA since 2002. She can get fitness professionals fully engaged in the complexities of biomechanics and physics. She is an intelligent professional, creative teacher, and superb educator."
    —Sandy Todd Webster, Editor in Chief for IDEA Health & Fitness Association

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