Free Ebook Optimizing Strength Training:Designing Nonlinear Perioztn Wrkouts, by William J. Kraemer, Steven J. Fleck
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The strength training strategy of linear periodization has long been recognized as an efficient system of resistance training. But—until now—no one had researched and explored the potential benefits of a nonlinear periodization training program.
Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how it can result in long-term fitness and performance gains by adding more variety to workouts and optimizing each training session. In doing so, Dr. Kraemer and Dr. Fleck pioneer this newest periodization training technique and have become the leading proponents of this unique training method. Their innovative approach to strength training is shown to facilitate the training process and enhance performance, a fact Dr. Kraemer has demonstrated in several ongoing studies with basketball teams at the University of Connecticut.
Optimizing Strength Training: Designing Nonlinear Periodization Workouts explains how nonlinear periodization works and then demonstrates how to create nonlinear periodization training programs, including programs for special populations. Readers will learn that by creating different workouts for each day, they can emphasize exclusive training styles in every workout to maximize adaptation as well as ensure adequate recovery from the rigors of training. Fitness professionals and coaches will discover that this unique training style reduces the boredom encountered when using similar workout protocols for two to four weeks at a time and therefore lends itself to creating a more satisfied client base.
Using practical and user-friendly terms, the authors provide the knowledge required for understanding nonlinear periodization and training principles, selecting acute program variables, and discerning the practical considerations of nonlinear periodization before undertaking training. They also provide sample workouts using nonlinear periodization methods and discuss critical assessment techniques for evaluating the effectiveness of a program and determining training readiness. Fifty case studies at the end of the text serve as an exceptional feature for grasping a realistic approach of how nonlinear periodization meets physiological and scheduling demands while achieving optimal training goals.
No other book on the market teaches how to design, implement, and assess a nonlinear workout program. With knowledge gained through Optimizing Strength Training: Designing Nonlinear Periodization Workouts, professionals, coaches, fitness enthusiasts, and students will find themselves on the cutting edge of resistance training, able to employ this unique method of training that leads to superior performance.
- Sales Rank: #312064 in Books
- Brand: Power Systems
- Published on: 2007-07-10
- Original language: English
- Number of items: 1
- Dimensions: 9.00" h x .60" w x 6.00" l, 1.00 pounds
- Binding: Paperback
- 256 pages
- Author(s): W. Kraemer, S. Fleck
- Published: 7-10-2007
- SHK01223
Review
"Dr. Kraemer and Dr. Fleck have once again put a brilliant system together that will benefit both the coach and athlete. The nonlinear system creates simultaneous gains in strength and power by placing the athlete in a position to succeed. It takes the art of coaching and lays a scientific foundation beneath it, thereby maximizing each training session. Athletes can train safely over the long term with dramatic results. We have used this system of training with our team."
Coach Jon Torine
Head Strength and Conditioning Coach
Indianapolis Colts, Super Bowl XLI Champions
About the Author
William J. Kraemer, PhD, is a kinesiology professor in the Human Performance Laboratory in the department of kinesiology and the department of physiology and neurobiology at the University of Connecticut at Storrs. He is also a professor of medicine at the University of Connecticut Health Center's School of Medicine in Farmington, Connecticut. Dr. Kraemer is past president of the National Strength and Conditioning Association (NSCA) and is a fellow of the American College of Sports Medicine (ACSM). He was awarded the NSCA's Lifetime Achievement Award in 1994 and the Educator of the Year Award in 2002. He is editor in chief of the Journal of Strength and Conditioning Research and coauthor of Designing Resistance Training Programs, Third Edition, and Strength Training for Young Athletes, Second Edition.
Steven Fleck, PhD, is chair of the sport science department at Colorado College in Colorado Springs. He was head of the physical conditioning program for the U.S. Olympic Committee, served as strength coach for the German Volleyball Association, and coached high school track, basketball, and football. Dr. Fleck is past president of basic and applied research for the National Strength and Conditioning Association (NSCA) and is a fellow of the American College of Sports Medicine (ACSM). He was honored in 1991 as the NSCA Sport Scientist of the Year and in 2005 was given the NSCA's Lifetime Achievement Award. He coauthored, with Dr. Kraemer, Designing Resistance Training Programs, Third Edition, and Strength Training for Young Athletes, Second Edition.
Most helpful customer reviews
10 of 11 people found the following review helpful.
Great book!
By Ferguson W. Roper
Fantastic introduction to flexible non-linear periodisation. Would be ideal for personal trainers although it did have a sports heavy focus. The case studies are good to have as well, although I think maybe there could have been more program examples for different outcomes.
Easy to read and understand.
11 of 13 people found the following review helpful.
The power of dynamic systems
By Gonzalo Romero Garcia
This is an interesting book with a different approach on strength training. Its authors are attempting to integrate the concept of dynamic systems to the one of periodization of strength. Somehow, all professionals of strength training know that nowadays the use of old patterns of periodization does not come about as many benefits in terms of strength improvement as a more varied approach does. This fact is still more evident in sports with a long in-season schedule. The utilization of a non-linear approach to training seeks to both improve the different domains where the strength is required and also to maintain the strength all along the season.
Although the authors highlight those aspects to take into consideration in order to plan a convenient strength program, they probably fail to 1)make the reader to understand why to chose this approach and what aspects of non-linear paradigm are connected with the strength training and 2)try to make a distinction between older paradigms bound to strength training in sport and the new approach.
Overall, it is a promising start toward what it would be the confirmation of a different perspective with respect to strength training
15 of 19 people found the following review helpful.
Where is Bompa?
By J. P. Ellison
I have (and continue to) follow periodization strength programs based on the work of such authors as Tudor Bompa, PhD. He (along with several others based in the old Eastern Bloc nations) coined the word "periodization" to describe the process of organizing your training year into periods, or "microcycles", that emphacize the four main aspects of muscular physiological adaptation (general anatomical adaptation, max strength, power, and muscular endurance). Following his principal of planning for peak performance, I have managed to win several national and three world championships in rowing over the years. I am convinced I would not have had the success I have had (while helping raise four kids and having a full time job) without proper planning. I have learned to train smarter, not harder... While these programs were designed to meet the needs of athletes to attain peak performance at specific times of the year, the principles can be applied successfully to the general fitness enthusiast, particularly if one follows the specific guidelines about the need to develop a firm foundation of fitness as detailed in Dr. Bompas' books Serious Strength Training. I read Dr's. Fleck and Kraemers book "Optimizing Strength Training: Designing Nonlinear Periodization Workouts" thinking I would expand on my knowledge base. To my sincere dissapointment, I found their book to be poorly organized and written. Every chapter is filled with pleas to see the differences in their plan (which basically follows the basics of periodization, without all the organization). The authors' main point, it would seem, is that coaches and trainers should pay attention to their athletes or clients level of readiness to participate in a planned workout, and to be ready to adjust or abandon the workout if they aren't ready to give close to 100% effort. They also over simplify the Theory of Periodization, and present their plan as a nonlinear alternative. They fail to give proper credit to those who created the Theory of Periodization, not even mentioning Bompa's name anywhere in the text, or the Bibliography (Bompa, on the other hand, does cite the authors in his). Someone interested in learning to design an intelligent training program would be better off reading any one of Dr. Bompa's books.
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