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• Sports Illustrated Winner’s Circle Books
• Title Page
• Copyright Page
• Table of Contents
• Preface
• Introduction
• 1 – The Basic Kinesiology of Exercise: How Our Bodies Move
• MOVEMENT TERMINOLOGY
• MUSCLES THAT CONTROL MOVEMENT
• THE “PRIME MOVERS”
• MUSCLE STRUCTURE, ENERGY DEVELOPMENT, AND CONTROL
• TYPES OF MUSCLE CONTRACTION
• 2 – Properties of a Quality Strength and Conditioning Program
• TWO BASIC SYSTEMS OF STRENGTH TRAINING: PRIORITY AND CIRCUIT SYSTEMS
• 3 – Strength Training Equipment and Places to Train
• FREE WEIGHTS VERSUS MACHINES
• HOW MACHINES WORK
• WHERE TO TRAIN: THE HOME GYM
• WHERE TO TRAIN: HEALTH CLUBS, Y’S, SPAS
• FINAL THOUGHTS
• 4 – The Exercises
• LEG AND HIP EXERCISES
• UPPER BODY “PUSHING” EXERCISES
• UPPER BODY “PULLING” EXERCISES
• TORSO EXERCISES
• ABDOMINAL EXERCISES
• “TOTAL BODY” EXERCISES
• ASSISTANCE EXERCISES
• SUMMARY
• 5 – Putting Your Program Together
• TWO SIMPLE GROUPS OF EXERCISES
• OTHER POINTS TO CONSIDER
• THE GENERAL ADAPTATION SYNDROME
• HEAVY, LIGHT, AND MEDIUM WORKOUTS—HOW TO QUANTIFY THEM
• WHEN AND HOW MUCH TO INCREASE WEIGHTS
• THE SINGLE-HEAVY-EXERCISE-PER-DAY PROGRAM—ITS LIMITATIONS
• EXERCISE SUBSTITUTION AND SET-REP VARIATION
• HOW TO CHANGE VOLUME WEEK TO WEEK—THE UNLOAD WEEK METHOD
• SPLIT-ROUTINE PROGRAMS
• “SUPER SETS”
• THE “CYCLIC” METHOD OF STRENGTH TRAINING
• ADDITIONAL SET-REP SEQUENCES
• MUSCULAR ENDURANCE AND ENDURANCE TRAINING
• SUMMARY
• 6 – Nutrition
• CALORIC OR ENERGY BALANCE-WEIGHT GAIN OR LOSS
• PROPERTIES AND FUNCTIONS OF THE FOOD TYPES
• ERGOGENIC AIDS
• 7 – Training Methods for the “Serious” Athlete
• BASICS OF A TRAINING CYCLE FOR GYMNASTICS
• TRAINING FOR TEAM AND SEASONAL SPORTS
• TRAINING FOR YEAR-ROUND ACTIVITIES
• GUIDELINES FOR PLANNING A TRAINING CYCLE
• ADVANCED TRAINING CYCLE PLANNING FOR WEIGHTLIFTING
• CONCLUSION
• Resources
• Further Readings