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TABLE OF CONTENTS

1.  STRENGTH AND THE MUSCULAR SYSTEM

2.  SPECIAL STRENGTH TRAINING FOR SPORTS MASTERY

3.  FACTORS INFLUENCING STRENGTH PRODUCTION

4.  THE MEANS OF SPECIAL STRENGTH TRAINING

5.  THE METHODS OF SPECIAL STRENGTH TRAINING

6.  PROGRAMMING AND ORGANISATION OF TRAINING

7.  A COMPENDIUM OF STRENGTH TRAINING METHODS

8.  DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES

Apologies but this is the only extended table of contents that I could find onlien and it is from the previous 1999 edition. the latest edition 2003 has more content.

1.  STRENGTH AND THE MUSCULAR SYSTEM   

Objectives

      What is strength?

      The origins of strength training science

      Pioneers of Strength Training

      The fundamental principle of strength training

      Neural changes with training

      Strength deficit

1.1  Preliminary Issues  

      1.1.1  Resistance training for different purposes   

            1.1.2  Factors limiting strength production    

1.2  Fundamental Biomechanics of Strength

1.3  A Philosophy of Physical Training 

1.4  Specificity in Training    

1.5  Strength and Fitness    

1.6  The Nature of Strength  

       1.6.1 Determinants of strength

       1.6.2 Shock training and plyometrics

       1.6.3 Strength and connective tissue

1.7  The Muscle Complex   

       1.7.1  The structure of muscle    

       1.7.2  A model of the muscle complex    

                1.7.1 Further information on collagenous tissues

                1.7.2 The structure and function of ligaments and tendons

                1.7.3 Mechanical loading of collagenous tissue

                1.7.4 The role of stored elastic energy

                1.7.5 The influence of exercise on connective tissue

                1.7.6 A modified muscle model

       1.7.3  Implications of the Muscle Model for Flexibility    

       1.7.4  The Relationship between Stability and Mobility  

1.8    Classification of Muscle Actions    

1.9    Cocontraction and Ballistic Movement    

1.10   Types of Muscle Contraction 

1.11   The Triphasic Nature of Muscle Activity    

1.12   Types of Muscle Fibre    

          1.12.1 The implications of ballistic research

1.13  The Mechanism of Muscle Growth    

          1.13.1 The effects of high versus moderate intensity exercise

1.14  Neurophysiological Aspects of Exercise    

1.15  Bioenergetics and the Energy Systems     

        1.15.1  The energy systems and types of activity    

        1.15.2  Energy mechanisms    

        1.15.3  The short-term energy system    

        1.15.4  The intermediate energy system    

        1.15.5  The long-term energy system    

        1.15.6  Implications for physical conditioning   

        1.15.7  Hormonal factors and strength training    

1.16  Adaptation and the Training Effect   

         1.16.1  The General Adaptation Syndrome    

         1.16.2  The Biochemistry of Adaptation in Sport    

                     1.16.2.1 The Specificity of biochemical adaptation

                     1.16.2.2 The sequence of biochemical changes during training

         1.16.3  General Theories of the Training Process

                      1.16.1 Single-Factor Model of Training

                      1.16.2 Two Factor Model of Training

                      1.16.3 The concept of Progressive Overload Training

1.16.4    A Model of Physical Fitness  

2.  SPECIAL STRENGTH TRAINING FOR SPORTS MASTERY

     The Russian system of classifying athletes

     The early stages of strength training

2.1  Schemes for Perfecting Movements    

        2.1.1  Increasing the working-effect of movements    

        2.1.2  Perfecting the motor structure of movements   

                  The kinematic pair

                  The kinematic chain

                  The kinematic system

       2.1.3  The biodynamic structure of sporting movements   

2.2  Specialisation to Develop Sports Mastery  

      2.2.1  Specific forms of producing muscular strength    

      2.2.2  The functional topography of the muscular system  

      2.2.3  Motor specialisation in developing sports mastery  

                Heterochronicity

                Specialisation processes

2.3  Characteristics of Physical Fitness    

 

       2.3.1  The structure of physical fitness    

       2.3.2  The interrelation between motor abilities    

 

                 General and partial connections

                 Essential and non-essential connections

                 Positive and negative connections

                 Direct and indirect connections

 

       2.3.3  The structure of motor abilities    

       2.3.4  General concepts of the structure of physical fitness    

 

 

3.  FACTORS INFLUENCING STRENGTH PRODUCTION

 

3.1  The Regimes of Muscular Work    

3.2  Qualitative Characteristics of Strength    

 

       3.2.1  Explosive strength    

                 Quickness and reactive ability

                  Speed, speed-strength and quickness

 

       3.2.2  Strength-endurance    

 

3.3  The Influence of External Conditions on Strength      

 

       3.3.1  The influence of the pre-working state of the muscles    

       3.3.2  The effect of the load on speed of muscle contraction   

 

                 Contraction speed and strength in acyclic activity

                 Contraction strength and speed in cyclic activities

 

       3.3.3  The effect of strength on speed of muscle action   

 

                 Speed-strength and strength-speed

                 The interrelation between strength and other fitness factors

 

       3.3.4  The relationship between strength and posture   

 

                 3.3.4.1  Strength variation with postural change    

                 3.3.4.2  Strength, safety and pelvic tilt   

                 3.3.4.3  The effect of head position on strength    

                 3.3.4.4  Strength, symmetry and limb alignment   

 

       3.3.5  The dependence of strength on bodymass    

       3.3.6  The relationship between strength and height    

       3.3.7  The relationship between strength and age    

       3.3.8  The relationship between strength and gender    

       3.3.9  The increase in human strength over time    

 

3.4  Factors increasing the Working Effect of Strength   

 

       3.4.1   The warmup    

       3.4.2   The after-effect of muscle activity    

       3.4.3   Additional movement    

       3.4.4   Preparatory movement    

       3.4.5   Coordination in muscular work    

       3.4.6   Efficiency of energy expenditure   

       3.4.7   Emotion and other psychological factors    

       3.4.8   The effect of cold application    

       3.4.9    Breathing and strength production    

       3.4.10  Strength development and proprioception    

 

3.5   Flexibility and Sporting Performance    

 

        3.5.1    A definition of flexibility    

        3.5.2    The effects of stretching    

        3.5.3    The neuromuscular component of flexibility    

        3.5.4    Components of joint flexibility    

        3.5.5    Parameters of flexibility    

        3.5.6    Soft tissue biomechanics and flexibility    

        3.5.7    The influence of exercise on connective tissue    

        3.5.8    Stretching techniques    

        3.5.9    Low flexibility versus non-functional muscle tension    

 

3.6  The Stretching Matrix System   

3.7  The Movement Matrix System  

 

       The Limitations of Anatomical Movement Analysis 

 

 

4.  THE MEANS OF SPECIAL STRENGTH TRAINING

 

4.1  The Problem of Training Means   

 

4.1.1  Characteristics of strength increase    

4.1.2  The effect of strength training means    

 

4.2  Neuromuscular Stimulation for Strength Development  

 

4.2.1  The physiological effects of electrostimulation    

 

            4.2.1.1  Reasons for conflicting research    

            4.2.1.2  Clinical applications of electrostimulation    

           4.2.1.3  Further research findings    

           4.2.1.4  An integrated theory of electrostimulation   

           4.2.1.5  The use of electrostimulation in training   

 

4.2.2  Resistance and strength training    

4.2.3  Kinetic energy and strength processes   

4.2.4  Isometric training    

 

           Isometric training and angular specificity

           Other aspects of isometric activity

           Loadless training

 

4.2.5  Eccentric training    

 

4.2.6  Isokinetic and other training means    

 

          4.2.6.1  The isokinetic training  method     

          4.2.6.2  Limitations of the isokinetic method   

          4.2.6.3  Static-dynamic methods      

          4.2.6.4  Choice of muscle training regimes    

 

4.2.7  The use of training machines  

 

          4.2.7.1  Functional resistance machines    

          4.2.7.2  Non-functional resistance machines    

          4.2.7.3  Machines and the variable resistance philosophy   

          4.2.7.4  The training safety of machines    

          4.2.7.5  The efficiency of machine training    

 

4.2.8   The concept of symmetric training    

4.2.9   The concept of muscle isolation    

 

4.3  Dynamic Correspondence as a Means of Strength Training   

 

4.3.1  The amplitude and direction of movement    

4.3.2  The accentuated region of force production    

4.3.3  The dynamics of the effort     

4.3.4  The rate and time of maximal force production   

4.3.5  The regime of muscular work    

4.3.6  Correspondence of  training means to the sports movements   

 

4.4  Strength Training and General Endurance    

 

       Oxidative capacity and muscular endurance

       Strength training and general endurance

       The process of functional specialisation

       Factor Analysis

 

 

 

5.  THE METHODS OF SPECIAL STRENGTH TRAINING

 

5.1  The Problem of Methods    

 

5.2  General Principles of Special Strength Training   

 

        5.2.1  The development of maximum strength    

 

                  The repetitive effort method

                  The brief maximal tension method

 

        5.2.2  Autoregulating Progressive Resistance Exercise (APRE)    

        5.2.3  The development of speed-strength    

        5.2.4  The development of explosive strength and reactive ability    

 

                  The plyometric method

                  Plyometrics as a discrete training system

                  The fundamental theory of plyometrics

                  The prescription of plyometric exercise

                  Asymmetric plyometrics

                  Non-impact plyometrics

                  Analysis of popular texts on plyometrics

                  Plyometrics and The Brain

                  Various Shock methods

 

5.2.5  The development of strength-endurance   

 

5.3  Application of Special Strength Training Means  

          

       5.3.1  Interaction between different training means    

       5.3.2  A sequential system of training means    

       5.3.3  The conjugate sequence system of training means    

 

5.4  The Principal Aims in Organising Special Strength Training    

 

        5.4.1  Converging the partial effects of strength training means 

        5.4.2  Acceleration of specific adaptation    

        5.4.3  Specific correspondence of the training effect    

        5.4.4  Maintaining the strength training effect    

 

5.5   Cross Training as a Conditioning Variation    

 

5.6   Circuit Training   

5.7  Concluding remarks   

 

 

6.  PROGRAMMING AND ORGANISATION OF TRAINING

 

6.1  The Development of Training Organisation    

 

        Ways of organising training

 

6.2  Periodisation as a Form of Organisation   

 

          6.2.1  Types of Periodisation   

          6.2.2  Calculation of the parameters of periodisation    

          6.2.3  The relationship between intensity and volume   

 

6.3  Training as an Objective of Management    

 

6.4  Prerequisites for Organising Training 

 

6.5  Classification of Sports    

 

6.6  Characteristics of the Training Process   

 

       6.6.1  Adaptation to Intense Muscular Work   

       6.6.2  Structural-Functional Specialisation in Training   

       6.6.3  The Structure of Special Physical Preparedness   

 

6.7  Preparedness and the Training Load    

 

        6.7.1  The Training Load and its Effect    

        6.7.2  Factors determining the Training Effect   

        6.7.3  The Contents of the Loading    

 

                   Specificity of the load

                   Training potential of the loading

 

6.7.4  The Volume of the Training Load    

6.7.5  The Organisation of Training Loads  

 

6.8  The Long-Term Delayed Training Effect    

 

6.9  The Dynamics of Training in the Annual Cycle    

 

6.10  Principles of Programming and Organising Training  

 

6.10.1  Forms of Constructing Training   

6.10.2  Organisational Aspects of Structuring Training   

 

           Complex training

           Unidirectional training

           Concentrated loading

           Problems with concentrated loading

           The use of concentrated loading

           Use of the conjugate sequence system

 

6.10.3  Constructing Training by Functional Indicators    

 

6.11  Primary Aims in Programming Training     

 

6.12  Models for Structuring Annual Training  

 

          Examples of descriptive modelling

          The composition of the concentrated loading volume

 

6.12.1  A Model for Sports requiring Explosive Strength    

6.12.2  A Model for Medium Duration Endurance Sports      

6.12.3  A Model for Long Duration Endurance Sports   

6.12.4  A Model for Sports requiring Tricyclic Periodisation   

 

More advanced use of concentrated loading

 

6.12.5  Practical Principles of Programming    

 

6.13  A Sequence for Programming Annual Training    

 

6.14  Managing the Training Process    

 

6.15 The Future of Programming Training   

 

 

7.  A COMPENDIUM OF STRENGTH TRAINING METHODS

 

7.1   Resistance Training Methods    

 

        Maximal Methods

        Supramaximal Methods

        Circamaximal Methods

        Reactive Methods

        Miscellaneous Methods

 

7.2  PNF as a Training System     434

 

7.2.1  Definition and Scope of PNF

7.2.2  Relationship of PNF to physical conditioning    

7.2.3  The fundamentals of PNF    

 

          7.2.3.1  The principles of PNF    

          7.2.3.2  Procedures of PNF    

          7.2.3.3  Patterns of PNF    

          7.2.3.4  Positions and Postures of PNF    

          7.2.3.5  Pacing in PNF    

 

7.2.4  Modifications to PNF    

7.2.5  Functional Neuromuscular Conditioning    

 

7.3   Muscle Training  

 

        7.3.1  A summary of movements of the joints 

        7.3.2  Examination of some Joint Actions  

 

7.4  Use of the Strength Training Compendium    

 

 

8.  DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES

 

8.1  Preliminary Considerations    

 

8.2  Needs Analysis and Sports Modelling    

 

8.3  The Training Programme    

 

8.4  Classification of Exercises for Sports Training

 

         Weightlifting Exercises

         Powerlifting Exercises

         Hybrid Lifting Exercises

 

8.5  Overtraining 

 

8.6  Restoration and Stress Management    

 

        Stress and restorative measures

        Application of restorative measures

        Restorative means

        Massage methods

        Massage variables

        Complexes and Periodisation in Restoration

        Research into Restoration Methods

 

8.7  The Use of Testing

 

8.8  Principles of Safety in Strength Training    

 

8.9  Safety and Training Apparel    

 

        8.9.1  Lifting, belts and breathing  

        8.9.2  Shoes and safety   

 

8.10  Safety and Machine Training   

 

8.11  Protection by the muscles    

 

8.12  Towards the Future

 

         Non-physical Factors

         Lessons from Modern Physics

         Changes of State

         Fuzzy Fitness

         Applications of New Methods

         Innovations in Testing

         Kinaesthetic Manipulation and Education

         Advances in Methods of Coaching

 

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