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Designing Resistance Training Programs 4th Edition eBook

Designing Resistance Training Programs 4th Edition eBook

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    Designing Resistance Training Programs, Fourth Edition, is a guide to developing individualized training programs for both serious athletes and fitness enthusiasts. In this updated and expanded fourth edition, two of the world’s leading experts on strength training explore how to design scientifically based resistance training programs, modify and adapt programs to meet the needs of special populations, and apply the elements of program design in the real world.

    Fleck and Kraemer provide readers with a thorough understanding of the process of designing resistance training programs from both scientific and practical perspectives. As with previous editions, the fourth edition includes comprehensive tables that compare data and conclusions from research on core topics related to design of resistance training programs. By summarizing research and content for the reader, these tables offer a study guide, on-the-job reference, or starting point for further research. Designing Resistance Training Programs, Fourth Edition, is the only resource available that presents the body of research in the field in this organized and comprehensive format.

    The fourth edition has been thoroughly revised to present the most current information while retaining the studies that are the basis for concepts, guidelines, and applications in resistance training. Meticulously updated and heavily referenced, the fourth edition contains the following updates:

    • A full-color interior provides stronger visual appeal for the text.
    • Sidebars focus on a specific practical question or an applied research concept, allowing readers to connect research to real-life situations.
    • Multiple detailed tables summarize research from the text, offering an easy way to compare data and conclusions.
    • A glossary makes it simple to find key terms in one convenient location.
    • Newly added instructor ancillaries make the fourth edition a true learning resource for the classroom.

    Designing Resistance Training Programs, Fourth Edition, begins by outlining the principles of resistance training and exercise prescription, and examines the various types of strength training, including isometrics and eccentric training. This is followed by a discussion of resistance training from a physiological perspective and an overview of how resistance training programs interact with the other conditioning components such as aerobic, interval, plyometric, and flexibility training. Readers will then explore advanced training techniques, how to manipulate training variables in a long-term resistance training program, and ways to plan rest into long-term training that minimizes losses in fitness or performance gains.

    An important text for students, researchers, and practitioners, this textbook offers the information and tools to help readers evaluate resistance training programs and better understand the context and efficacy of new data findings in this ever-changing field. Designing Resistance Training Programs, Fourth Edition, is an essential resource for understanding the science behind resistance training and designing evidence-based resistance training programs for any population. This text provides the tools for understanding and designing resistance training programs for almost any situation or need.


    Textbook for undergraduate exercise science students in strength and conditioning or exercise physiology courses; study guide for individuals preparing for strength and conditioning or personal training certifications; reference for strength and conditioning professionals and personal trainers.

    Table of Contents


    Chapter 1. Basic Principles of Resistance Training and Exercise Prescription
    Basic Definitions
    Maximal Voluntary Muscle Actions Intensity
    Training Volume
    Rest Periods
    Velocity Specificity
    Muscle Action Specificity
    Muscle Group Specificity
    Energy Source Specificity
    Progressive Overload
    Safety Aspects

    Chapter 2. Types of Strength Training
    Isometric Training
    Dynamic Constant External Resistance Training
    Variable Resistance Training
    Isokinetic Training
    Eccentric Training
    Considerations for All Types of Training
    Comparison of Training Types

    Chapter 3. Physiological Adaptations to Resistance Training
    Physiological Adaptations
    Skeletal Muscle Fibers
    Nervous System Adaptations
    Body Composition Changes
    Hormonal Systems in Resistance Exercise and Training
    Connective Tissue
    Cardiovascular Adaptations

    Chapter 4. Integrating Other Fitness Components
    Compatibility of Exercise Programs
    Basics of Cardiorespiratory Training
    Stretching and Flexibility

    Chapter 5. Developing the Individualized Resistance Training Workout
    Program Choices
    Needs Analysis
    Program Design
    Acute Program Variables
    Training Potential
    Setting Program Goals

    Chapter 6. Resistance Training Systems and Techniques
    Single-Set Systems
    Express Circuits
    Multiple-Set Systems
    Exercise Order Systems
    Training Techniques Applicable to Other Systems
    Specialized Systems and Techniques

    Chapter 7. Advanced Training Strategies
    Periodization of Resistance Training
    Comparative Studies
    Power Development
    Two Training Sessions in One Day

    Chapter 8. Detraining
    Types of Detraining
    Physiological Mechanisms of Strength Loss
    Effect of Muscle Action Type
    Detraining Effects on Bone
    Detraining the Bulked-Up Athlete

    Chapter 9. Women and Resistance Training
    Physiological and Performance Differences Between Sexes
    Training in Women
    Women’s Hormonal Responses to Resistance Training
    Menstrual Cycle
    Bone Density
    Knee Injuries
    General Needs Analysis

    Chapter 10. Children and Resistance Training
    Training Adaptations
    Injury Concerns
    Program Considerations
    Program Progression
    Sample Sessions
    Equipment Modifications and Organizational Difficulties
    Program Philosophy

    Chapter 11. Resistance Training for Seniors
    Hormonal Changes With Age and Resistance Training
    Body Composition Changes in Seniors
    Changes in Physical Performance With Age
    Resistance Training Adaptations in Seniors
    Developing a Resistance Training Program for Seniors

    About the Authors

    About the Author

    Steven J. Fleck, PhD, is an associate professor in health, exercise science, and sport management at the University of Wisconsin-Parkside. He earned a PhD in exercise physiology from Ohio State University in 1978. He has headed the physical conditioning program of the U.S. Olympic Committee; served as strength coach for the German Volleyball Association; and coached high school track, basketball, and football. Fleck is a former vice president of basic and applied research and the current president of the National Strength and Conditioning Association (NSCA). He is a fellow of the American College of Sports Medicine (ACSM) and the NSCA. He was honored in 1991 as the NSCA Sport Scientist of the Year and received that organization's Lifetime Achievement Award in 2005.

    William J. Kraemer, PhD, is a professor in the department of kinesiology in the Neag School of Education at the University of Connecticut. He holds joint appointments as a professor in the department of physiology and neurobiology and as a professor of medicine at the UConn Health School of Medicine Center on Aging. 

    He earned a PhD in physiology from the University of Wyoming in 1984. Kraemer held the John and Janice Fisher Endowed Chair in Exercise Physiology and was director of the Human Performance Laboratory and a professor at Ball State University from 1998 until June of 2001. He also was a professor at the Indiana School of Medicine. At Pennsylvania State University, he was professor of applied physiology, director of research in the Center for Sports Medicine, associate director of the Center for Cell Research, and faculty member in the kinesiology department and the Noll Physiological Research Center. He is a fellow of the ACSM and past president of the NSCA. Kraemer has been honored by the NSCA with both their Outstanding Sport Scientist Award and Lifetime Achievement Award. In 2006, the NSCA’s Outstanding Sport Scientist Award was named in his honor. He is editor in chief of the Journal of Strength and Conditioning Research.


    All ancillary materials for this text are FREE to course adopters and are available at

    Instructor guide. Contains a sample syllabus, course outline, and activity suggestions.

    Test package. Includes more than 100 multiple-choice and short-answer questions.

    Presentation package plus image bank. Includes over 300 slides that cover all 11 chapters from the text, plus most of the figures, content photos, and tables from the text, sorted by chapter. Images can be used to develop a customized presentation based on specific course requirements.

    The presentation package plus image bank is also available for purchase • ISBN 978-1-4504-6616-5.