Description
Part 1 Principles of Strength Training Developing Your Program 30 Steps to Developing Your Training Program Purpose of Dividing Training Techniques for Strength and Power Eight Principles to Prepare the Muscles for Fighting Five Types of Strength Most Often Used in Fighting Secrets of an Effective Strike Breathing During Strength Training Adapting Strength Training to the Demands of a Fight Conditioning and Endurance Techniques Power and Conditioning: Two Very Different Muscle Qualities Five Rules for Minimizing Opposition of Power and Endurance Adjusting Circuits for Optimal Conditioning Techniques for Increasing Flexibility Flexibility and Stiffness: Two Opposite Muscle Qualities When to Stretch How to Stretch Techniques for Recovery and Injury Prevention Warm-Up Cool-Down Regenerative Massage Using a Foam Roller Injury-Causing Strength Imbalances Cross-Education for Recovery From Injury Nutritional Approach to Recovery Part 2 Strength Training Exercises Specifically for Fighting Neck, Trapezius, and Jaw Exercises for the Neck Neck Flexion Neck Extension Lateral Neck Flexion Strengthening the Jaw Surround Your Neck With Massive Trapezius Muscles Shrug Strengthening the Abdominal Wall Sit-Up Standing Cable Crunch Twisting Crunch Leg Rotation on Pull-Up Bar Plank Punches and Elbow Strikes Exercises for Explosiveness Narrow-Grip Bench Press Punch and Elbow Strike With Elastic Band or Pulley Medicine Ball Throw Forearms Wrist Extension Wrist Curl Strengthening Your Stance Partial Squat Standing Calf Raise Kicks and Knee Strikes Paradoxes of the Psoas Muscle Exercises for Increasing Strength Standing Leg Lift Leg Lift on Pull-Up Bar Knee Strike on All Fours Grabbing, Pulling, and Choking an Opponent Pull-Up Power Triceps Extension Hanging From Pull-Up Bar Hammer Curl Chokes or Countering a Choke Exercises for Endurance Hanging From Straps Isometric Adduction Leg Press Using Full Range of Motion Seated Squat Lying Leg Curl Reverse Calf Raise Bridge How the Muscles of Respiration Affect Endurance Lying Rib Cage Expansion With Weight Importance of Hip Flexibility Hip Rotator Stretch Lifting and Pulling an Opponent Conventional Deadlift Straight-Leg Deadlift Dumbbell Clean Row Part 3 Training Programs Beginning Programs for Overall Strength Program for Gaining Familiarity With Strength Training Program for Increasing Volume of Work Advanced Beginner Program Specialized Programs Basic Specialized Program Advanced Specialized Program Highly Advanced Specialized Program Customized Programs Boxing Program Kicking Program Ground Fighting Program Hand-to-Hand Fighting Program Conditioning Circuits Basic Circuit for Beginners Intermediate Basic Circuit Advanced Basic Circuit Customized Circuits Boxing Circuit Kicking Circuit Ground Fighting Circuit Hand-to-Hand Fighting Circuit Specialized Circuits You Can Do at Home Specialized Circuit for Protecting the Neck Specialized Circuit for Abdominal Support Circuits for Injury Prevention Preventing Shoulder Pain Preventing Low Back Pain Preventing Neck Pain Preventing Hip Pain Preventing Knee Pain and Hamstring Tears
Frederic Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculte de Medecine. The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy, Women's Strength Training Anatomy, The Strength Training Anatomy Workout, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy. Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pedagogie Sportive. Delavier lives in Paris, France. Michael Gundill has written 13 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout and The Strength Training Anatomy Workout II. 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.