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Strength Training Anatomy for Athletes

Strength Training Anatomy for Athletes

Author:
$38.95 CAD

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    Book

    Frédéric Delavier’s artwork has amazed readers for years, with over two million people turning to his books—including the best-selling Strength Training Anatomy—to learn how muscles perform and affect the body during exercise. Now he brings his work to life again with Strength Training Anatomy for Athletes.

    With over 600 full-color photos and 300 anatomical illustrations, you’ll be taken inside 46 exercises specifically selected for the demands of 43 sports and activities. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles for more effective and efficient training.

    Strength Training Anatomy for Athletes guides you in analyzing the needs of your sport and identifying the most effective exercises for your body type, physical conditioning, and performance goals. You’ll enhance your strengths and minimize your weaknesses with programs for 43 sports and activities, including these:
    • Archery
    • Basketball
    • Baseball and softball
    • Combat sports
    • Cycling
    • Football
    • Golf
    • Rugby
    • Soccer
    • Swimming and diving
    • Tennis
    • Volleyball
    Featuring exercises for warm-up, recovery, and injury prevention, Strength Training Anatomy for Athletes is a comprehensive, yet practical, guide to optimizing athletic performance.

    Audience

    Athletes serious about improving sport performance and increasing strength. Also a resource for personal trainers, strength and conditioning coaches, and health and medical professionals.

    Table of Contents

    Part I. The Basic Principles of Strength Training by Sport

    Running Sports
    Training Your Thighs So You Can Run Faster
    Can You Skip Strength Training?
    How Can Strength Training Help You Run Faster?
    Which Muscles Should You Focus on During Strength Training?
    These Hidden Muscles Can Make You Run Faster
    Specific Problems

    Team Ball Sports
    Hip Work
    Classic Hip Problems
    How Do the Hamstrings Protect the Cruciate Ligaments?

    Golf and Sports Involving Rotation
    Problems With Rotation
    Back Pain: The Golfer's Paradox
    Improving Abdominal and Lumbar Support
    How to Stabilize the Shoulders Effectively
    Beating Golf Elbow
    Reestablishing Symmetry

    Swimming and Nautical Sports
    Muscles Used in Swimming
    The Different Morphological Assets of Good Swimmers
    Understanding Shoulder Pain in Athletes
    Strength Training to Overcome Shoulder Pain

    Racquet and Throwing Sports
    Ideal Morphology
    Elbow Pain and Tennis Elbow

    Cycling and Road Sports
    The Ideal Morphology of a Cyclist
    The Effects of Strength Training on a Cyclist's Endurance
    Specific Injuries

    Combat Sports
    Strategies to Prevent Injuries

    Part II. Exercise for Every Sport

    Exercises for Running Sports
    Power Runner
    Lunge
    Horizontal, Vertical, or 45-Degree Leg Press
    Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl
    Pull Through
    Leg Curl
    Bent-Knee Leg Lift
    Standing Calf Raise
    Towel Curl
    Toe Raise

    Exercises for Team Ball Sports
    Hip Rotator Warm-Up Using a Towel
    Hip Abduction
    Internal Hip Rotation
    External Hip Rotation

    Exercises for Golf and Sports Involving Rotation
    Seated Pelvic Tilt
    Standing Ab Twist With a Resistance Band
    Plank
    Wrist Curl
    Myofascial Massage for the Forearms

    Exercises for Swimming and Nautical Sports
    Pull-Up
    Row
    Straight-Arm Pull-Down
    Bent-Over Lateral Raise
    Lateral Raise
    Shoulder Rotation With a Resistance Band
    External Arm Rotation
    Pulley Shoulder Rotation

    Exercises for Racquet and Throwing Sports
    Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps
    Internal Arm Rotation
    Finger Extension
    Wrist Extension
    Reverse Curl
    Hips Adduction

    Exercises for Cycling and Road Sports
    Belt Squat
    Back Extension on an Incline Bench
    Hybrid JM Press/Bench Press

    Exercises for Combat Sports
    Bridge (Hip Thrust)
    Squat With a Trap Bar or on a Deadlift Machine
    Jammer Press
    Combo Twist With Simultaneous Pulling and Pushing
    Shrug Using an Adjustable Pulley
    Sit-Up

    Part III. Training Programs for Particular Sports

    Preparing to Work Out
    Do You Need to Plan Out Your Workouts in Advance?
    How Many Strength Training Workouts Should You Do Each Week?

    Warm-Up Programs to Do Before Strength Training or Before Playing Your Sport
    Warm-Up Program for the Upper Body
    Warm-Up Program for Sports Involving Rotation
    Warm-Up Program for the Lower Body
    Warm-Up Program for the Entire Body

    Programs to Bring a Specific Weak Area up to Par
    Strengthening the Shoulders
    Strengthening the Shoulder Rotators and Stabilizers
    Increasing the Power of Torso Rotation
    Strengthening the Core
    Strengthening the Adductors
    Strengthening the Upper Back
    Strengthening the Lower Back
    Getting Stronger at Pulling With Your Arms
    Getting Stronger at Pushing With Your Arms
    Strengthen the Inside of the Forearm to Prevent Golf Elbow
    Strengthen the Outside of the Forearm to Prevent Tennis Elbow
    Protect Your Neck
    Strengthen the Hip Rotator Muscles
    Protect the Knees
    Protect the Hamstrings
    Make Your Thighs More Powerful
    Strengthen the Calves
    Strengthen the Bones to Avoid Fractures in Sports Where You Could Fall (e.g., Cycling, Riding a Motorcycle, Skiing) or in Contact Sports (e.g., Rugby, Combat)

    Training Programs for Running Sports
    Training for a Sprinter Who Is Tendinous
    Training for a Sprinter Who Is Muscular
    Hurdle
    High Jump
    Long Jump and Triple Jump
    Pole Vault
    Middle- and Long-Distance Running
    Racewalking

    Training Programs for Team Ball Sports
    Soccer
    Rugby
    American Football
    Basketball
    Handball
    Volleyball

    Training Programs for Golf and Sports Involving Rotation
    Golf
    Archery

    Training Programs for Swimming and Nautical Sports
    Crawl
    Backstroke
    Butterfly
    Breaststroke
    Olympic Diving
    Water Polo
    Rowing
    Kayaking
    Sailing
    Surfing
    Windsurfing
    Water Skiing

    Training Programs for Racquet or Throwing Sports
    Racquet Sports
    Discus Throw
    Hammer Throw
    Javelin Throw
    Shot Put
    Petanque and Bowling
    Baseball and Softball

    Training Programs for Cycling and Road Sports
    Road Cycling
    Track Cycling
    All-Terrain and BMX Cycling
    Automobile Sports
    Motorcycle Racing
    Horseback Riding

    Training Programs for Combat Sports
    Combat Sports
    Fencing

    Training Programs for Winter and Mountain Sports
    Downhill Skiing
    Cross-Country Skiing
    Hockey and Skating
    Climbing

    Post-Training Recovery Programs
    Should You Train If You Are Still Sore From a Previous Workout?
    Recovery Programs for the Upper Body
    Recovery Programs for the Lower Body

    About the Author

    Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

    The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Iron Man. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, Delavier's Core Training Anatomy, Delavier's Stretching Anatomy, and Delavier’s Women’s Strength Training Anatomy Workouts.

    Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

    Michael Gundill has written 16 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, and Delavier’s Women’s Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

    Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.

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