Designing Resistance Training Programs

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Steven J. Fleck, William J. Kraemer
3rd Edition
2004
US Price: $59
392 pages
9780736042574

About the Author | Table of Contents | Words of Praise

In this updated, revised, and expanded third edition of Designing Resistance Training Programs, two of the world's leading experts on strength training explore how to use scientific knowledge to develop personalized training programs.
With this text, you'll be able to

• design scientifically sound resistance training programs,
• modify and adapt programs to meet the needs of special populations, and
• understand how exercise prescription design works in the real world.

Designing Resistance Training Programs, Third Edition, is a clear, readable, state-of-the-art guide to developing individualized training programs for both athletes and fitness enthusiasts. The authors cover resistance training; bioenergetics; and muscular, nervous, and cardiovascular systems adaptations. They also discuss basic training systems and program prescriptions designed to enhance strength, power, and endurance.

The new edition contains three chapters dedicated to resistance training issues and concerns for children, women, and seniors, including how to modify and adapt such programs to address the special needs and concerns for each group.
Designing Resistance Training Programs, Third Edition, also contains these updated features:

• Summaries recap the important points in each chapter for readers who want a quick review.
• Key terms are highlighted and listed at the end of each chapter to help readers identify the most important ideas.
• Selected readings provide additional books and journal articles for more in-depth knowledge on the subject.
• Case studies use examples of exercise prescription design in real-life situations involving wrestling, personal fitness, and volleyball.

This updated and expanded new edition will be an important tool for coaches, trainers, and students who want to improve their knowledge and success in designing resistance training programs.

About the Author

Steven J. Fleck is chair of the sport science department at Colorado College in Colorado Springs. He earned a PhD in exercise physiology from Ohio State University in 1978. He has headed the physical conditioning program of 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 a former vice 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.

William J. Kraemer is director of research in the dean's office of the Neag School of Education and a full professor in the department of kinesiology working in the Human Performance Laboratory at the University of Connecticut at Storrs. He also is a full professor in the department of physiology and neurobiology and a professor of medicine at the University of Connecticut Health Center. He earned a PhD in physiology from the University of Wyoming in 1984. He held multiple appointments at Pennsylvania State University, where he was professor of applied physiology, director of research in the Center for Sports Medicine, associate director of the Center for Cell Research, and faculty member in the kinesiology department and the Noll Physiological Research Center. He is also editor in chief of the Journal of Strength and Conditioning Research.

Table of Contents

• Preface
• Acknowledgments
• Part I: Foundations of Resistance Training
  • Chapter 1 Basic Principles of Resistance Training and Exercise Prescription
    • Basic Definitions
    • Voluntary Maximal Muscular Actions
    • Intensity
    • Training Volume
    • Periodization
    • Progressive Overload
    • Rest Periods
    • Velocity Specificity
    • Muscle Action Specificity
    • Muscle-Group Specificity
    • Energy-Source Specificity
    • Safety Aspects
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 2 Types of Strength Training
    • Isometrics
    • Dynamic Constant External Resistance Training
    • Variable Resistance Training
    • Isokinetic
    • Eccentric Training
    • Comparison of Training Types
    • Summary
    • Key Terms
    • Selected Readings
      Chapter 3 Neuromuscular Physiology and Adaptations to Resistance Training
    • Physiological Adaptations
    • Nervous System Adaptations
    • Skeletal Muscle Fibers
    • Bioenergetics
    • Endocrine System Responses and Adaptations
    • Connective Tissue
    • Cardiovascular Adaptations
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 4 Integrating Other Fitness Components
    • Aerobic Training
    • Concurrent Strength and Endurance Training
    • Concurrent Training and Cellular Changes
    • Does Resistance Training Affect Endurance?
    • Anaerobic Sprint and Interval Training
    • Flexibility Training
    • Does Resistance Training Affect Flexibility?
    • Summary
    • Key Terms
    • Selected Readings
• Part II: Exercise Prescription of Resistance Training
  • Chapter 5 Developing the Individualized Resistance Training Workout
    • Program Choices
    • The Needs Analysis
    • Program Design
    • Acute Program Variables
    • Training Potential
    • Setting Program Goals
    • Case Study Exercise Prescriptions
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 6 Resistance Training Systems and Techniques
    • Single-Set System
    • Multiple-Set System
    • Exercise Order Systems
    • Training Techniques Applicable to Other Systems
    • Specialized Systems and Techniques
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 7 Advanced Training Strategies
    • Periodization of Resistance Training
    • Comparative Studies
    • Power Development
    • Plyometrics
    • Two Training Sessions in One Day
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 8 The Detraining Phenomenon
    • Types of Detraining
    • Detraining Effects on Motor Performance
    • Physiological Mechanisms of Strength Loss
    • Effect of Muscle Action Type
    • Detraining Effects on Bone
    • Detraining the Bulked-up Athlete
    • Summary
    • Key Terms
    • Selected Readings
• Part III: Women, Children, and Seniors and Resistance Training
  • Chapter 9 Women and Resistance Training
    • Gender Absolute Strength Differences
    • Gender Relative Strength Differences
    • Gender Power Output Differences
    • Muscle Fiber Types and Power
    • Training Effects
    • Women's Hormonal Response to Resistance Training
    • Menstrual Cycle Alterations Due To Physical Training
    • Bone Density
    • Hormonal Mechanisms of Menstrual Cycle Disturbances and Bone Density Loss
    • Knee Injuries
    • General Needs Analysis
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 10 Children and Resistance Training
    • Training Adaptations
    • Concerns About Injury
    • Acute Injuries
    • Chronic Injuries
    • Programs for Children
    • Needs Analysis
    • Developmental Differences
    • Individualized Resistance Training Programs
    • Sample Programs
    • Program Periodization
    • Program Philosophy
    • Equipment Modification and Organizational Difficulties
    • Appropriate Resistance Increases
    • Summary
    • Key Terms
    • Selected Readings
  • Chapter 11 Resistance Training for Seniors
    • Age-Related Loss of Muscular Strength and Power
    • Aging Mechanisms and Adaptations to Resistance Training
    • Nutrition and Aging
    • Developing a Resistance Training Program
    • Summary
    • Key Terms
    • Selected Readings
      References
• Index
• About the Authors

Words of Praise

"Drs. Fleck and Kraemer have made a valuable new contribution to the field of strength and conditioning by updating and expanding their textbook Designing Resistance Training Programs. This book will help readers make complex decisions related to advanced program design."

John Garhammer, PhD, CSCS
Professor and Director of Biomechanics Laboratory
California State University at Long Beach

"Fleck and Kraemer have again produced a book filled with knowledge, yet still easily read and understood. I would recommend "Periodization Breakthrough" to all strength and conditioning coaches as an important reference for their library."

Mike Clark, CSCS
Texas A & M University

Audiences

A reference for strength and conditioning coaches, personal trainers, health and fitness instructors; a textbook for university-level strength training, health and fitness, and exercise science courses.