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• Title Page
• Copyright
• Dedication
• Contents
• Preface
• Acknowledgments
• Part I: Understand the Science of Muscle Clocks
• 1. What Is a Muscle Clock?
• Muscle Clocks: Description and Functions
• The Master Clock
• Regulation and Communication
• Application to Resistance Training
• Conclusion
• 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
• Conclusion
• Part II: Learn the Tools for Exercise Programming
• 3. Muscle Clocks’ Need for Cues and Recovery
• Environmental Cues
• Activity–Rest Patterns
• Physiological Cues
• Exercise Training and Programming
• Conclusion
• 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises
• Biomechanical Similarity
• Exercise Categories
• Conclusion
• Part III: Create Effective Training Programs
• 5. Training Muscles to Think and Anticipate
• Motor Learning Influences
• Programming
• Sample Program
• Programming Summary Statements
• Age-Related Decline in Anticipation
• Conclusion
• 6. Undertraining to Maximize Performance
• Training Load
• Intentional Undertraining
• New Approach to Muscle IQ
• Rationales for Undertraining
• Benefits of Undertraining
• Differentiated Programming
• Conclusion
• 7. Using Muscle Clocks to Train for Strength
• Paired Exercise Resistance Training Model
• Resistance Training Programming
• Resistance Exercise Pairing Routines
• Sample Workouts
• Conclusion
• 8. Using Muscle Clocks to Train for Power
• Complex Training
• Complex Training Programming
• Resistance and Plyometric Exercise Pairing Routines
• Sample Workouts
• Conclusion
• 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
• Conclusion
• 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
• Conclusion
• References
• Index
• About the Author
• Earn Continuing Education Credits/Units