The top resource for strength band training is now expanded, updated, and better than ever! Strength Band Training shows you how to maximize strength, speed, and flexibility in the gym, at home, or on the road. With more than 160 exercises and predesigned workouts for fitness and sport-specific training, you will discover why strength bands are the ultimate tool for targeting, isolating, rehabilitating, and developing every major muscle group. The third edition includes a strength assessment index to measure progress, new chapters addressing training for older adults and rehabilitation, training tips connecting research to specific exercises, and injury prevention guidelines throughout. The book is organized to group exercises by upper and lower body strengthening, joint and muscle isolation, core stability, flexibility, and total body fitness. The full-color photos throughout the book showcase both flat bands and tubing. The elastic resistance exercises allow you to add resistance in multiple directions--something free weights and machines cannot do--for resistance routines that can simulate sport-specific demands, strengthen your core, or help you prevent or recover from common injuries. The book has a total of 27 different programs designed for optimal fitness, team sport training, individual sport training, or rehabilitation. Portable and easy to adjust, strength bands provide resistance for any level of strength, fitness, or ability. If you're an athlete, fitness enthusiast, older adult, or someone recovering from injury, you will find the exercises and programs you need to improve strength, shape your physique, and regain movement. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Strength Band Training, Third Edition Online CE Exam, may be purchased separately or as part of the Strength Band Training, Third Edition With CE Exam, package that includes both the book and the exam.

Preparing for the Army Combat Fitness Test is the ideal resource to help you assess your readiness and train for the Army Combat Fitness Test (ACFT). Because soldiers operate on a three-dimensional battlefield where physical demands are often variable and unpredictable, the Army's revised physical test provides a more diverse measurement of a soldier's physical abilities than its predecessor. But if you are one of the 200,000 annual recruits or the 1.2 million active duty soldiers who must pass these new protocols, this diverse test may bring anxiety and uneasiness. That is where this essential guide can help. Backed by the expertise of the National Strength and Conditioning Association (NSCA), Preparing for the Army Combat Fitness Test is the first book on the market to address the requirements of the ACFT and provide you with the tools you need to be prepared for testing day. Consisting of six events-the 3 Repetition Maximum Deadlift, Standing Power Throw, Hand Release Push-Up-Arm Extension, Sprint-Drag-Carry, Leg Tuck, and Two-Mile Run-the ACFT will test physical characteristics that you can develop and cultivate with the training guidelines in this book. For each testing event, you'll find a description of the test, instructions on performing the test safely and effectively, and scoring standards so you know the minimum performance requirements to pass and avoid being disqualified on testing day. To begin, you will be guided through a self-assessment that will allow you to determine your current readiness and select a training program to maximize your performance outcomes. A variety of sample training plans are provided so you can select a plan based on how much time you have to prepare for the ACFT and the amount of time you have available to train. Choose from 24-, 12-, 8-, or 4-week plans that contain workouts for two, three, four, or five days a week. Setup and execution guidelines are provided for over 100 exercises, so you can safely and effectively execute the exercises assigned within your training program. Accompanying photos visually demonstrate how to perform the exercises. If you don't have access to the necessary equipment for the primary exercises, suggestions are offered for replacement exercises that are similar in movement and training outcome. Completing this comprehensive training resource is valuable supplemental information about nutrition, hydration, physical and mental recovery, and maintaining a healthy lifestyle. The ACFT does not have to feel overwhelming. With a good preparation plan and commitment to training, you can show up on test day with confidence. Preparing for the Army Combat Fitness Test will give you the edge you need to excel and achieve your best on the Army Combat Fitness Test. Get more help from the app! Looking for additional resources to make sure you are in peak condition for the test? The Volt Athletics training app, which is available separately, provides programming based on this book that you can use to help with your training. A special promo code and instructions for downloading the app are included in the book.

The need for qualified high school strength and conditioning professionals has never been greater. Whether following the framework for long-term athletic development or teaching weight training as a lifelong fitness activity, you need to offer both the environment and instructional skills to safely develop strong student-athletes. NSCA's Guide to High School Strength and Conditioning will equip you to deliver the highest-quality program in the high school setting-whether you are a strength and conditioning professional, physical education teacher, sport coach, or administrator. Written by a team of contributors within the world-renowned National Strength and Conditioning Association, NSCA's Guide to High School Strength and Conditioning summarizes the primary duties and responsibilities of the various positions and roles that contribute to developing a safe and effective program. It provides insights into the benefits of offering a strength and conditioning program at the high school level and offers advice for the implementation of such a program. Examples are also provided for strength-and-conditioning-related PE curriculums to demonstrate how those types of programs can work and how they connect to the SHAPE America national standards and grade-level outcomes. The text is loaded with information that can be practically applied to any high school program. You will learn the variables to consider when designing a resistance or cardiovascular training program and 13 detailed protocols for conducting assessments so you can objectively evaluate movement and performance. Detailed exercise descriptions include beginning position, movement phases, breathing guidelines, modifications and variations, and coaching tips. The descriptions, along with accompanying photos, teach proper technique for 28 common resistance training exercises, 10 bodyweight exercises, 12 anatomical core exercises, 11 static and dynamic stretching exercises, 12 plyometric exercises, 10 speed and agility drills, and 5 cardio machines. Sample warm-up sequences and exercise sessions for resistance, plyometric, speed and agility, cardiovascular, and circuit training are also provided-all of which follow the programming guidelines and recommendations for high school student-athletes. NSCA's Guide to High School Strength and Conditioning includes the evidence-driven information that will help any high school strength and conditioning professional-including both coaches and teachers-to become the best practitioner possible. This valuable resource is one that you will turn to for many years to come as you build a solid strength and conditioning community for your student-athletes. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately, or as part of a package that includes all the course materials and exam.

This is your book if you''re an adult who is worried about the health and strength of an older person in your life, your Significant Elder You will learn how to introduce strength training to improve the quality of life for your Significant Elder, even if he or she is 90 years old. Your Significant Elder will need a doctor''s approval to exercise, but the huge majority of older people can train for strength. They love working out because it makes them feel so good. Here''s how you can help: Conduct the strength training sessions yourself if you have lifted weights with a certified personal trainer for some time. On the next page, see some examples of people over age 40 who could easily train a Significant Elder. If you haven''t done strength training, take this book to a personal trainer and ask for at least four to six sessions so that you can learn the correct techniques to teach your Significant Elder. Then consult the personal trainer from time to time as needed. If you live too far away, use this book to find a personal trainer for your special older person. Then learn how to follow up to ensure success. Chapters 3 through 10 contain introductory notes just for you. This is your book if you are a Significant Elder-age 65 or older. If you are in your 60s or early 70s, read the note below and schedule a dozen or so strength training sessions with a certified personal trainer. After that, you can probably continue strength training on your own. However, it''s a good idea to find a workout partner so that the two of you can keep each other motivated and ensure each others'' safety on some of the more challenging exercises. If you are in your 70s, 80s, or 90s, congratulations Pleasegive this book to your favorite young person-a child, grandchild, niece, nephew, sibling, spouse, in-law, friend, or helper. Then surprise this person by asking for some assistance with strength training. It will do you both worlds of good. Another strategy is to give this book to a certified personal trainer and ask for the kind of strength training we recommend. This is also your book if you are a certified personal trainer who wants some tips on working with older clients. It''s the best job on earth if you really like to help people. Each chapter contains a special note near the end just for you.

New to bodybuilding? This book helps with the heavy lifting.

Bodybuilding for Beginners is the ultimate guide for new bodybuilders. It doesn't matter if you've never set foot in a gym before: this book will have you bulking up in no time. Think of it as a personal trainer who's always going to be there for you.

Get essential bodybuilding info, like detailed walkthroughs of 55 exercises that'll work your legs, chest, arms, and everything in between. Looking for a quick start-without the guesswork? 84 straight days of suggested bodybuilding routines will build both your confidence and your muscles.

Bodybuilding for Beginners includes:

• Bodybuilding exercises you need to know-Learn to lift, squat, and stretch with illustrated, step-by-step guides that cover 45 high-impact exercises, as well as 10 warm-ups and cool-downs.
• Beginner bodybuilding plan-Make getting started simple with a complete 12-week plan designed to take you from new bodybuilder to experienced pro.
• Eating for gains-Ensure your diet supports your gains with handy macronutrient guidelines, simple meal ideas, and easy food prepping tips.

Get the best results from your HIIT workouts by understanding the muscle action needed to perfect each exercise. Explore the physiology of more than 90 essential HIIT exercises, to master each movement with confidence and control. Recent scientific research shows that HIIT is the most efficient form of exercise for raising fitness levels, increasing cardio-respiratory health, and losing weight. Science of HIIT reveals the facts, with annotated artworks that show the mechanics, the angles, the key muscle and joint actions working below the surface of each exercise, safe alignment, and much more. Look no further to achieve technical excellence in your practice and develop your own programme of varied workouts, to optimize the benefits of HIIT to body and mind.

A revolutionary fitness plan for women, focusing on weightlifting to create a lean, strong, feminine physique
In "The New Rules of Lifting for Women," fitness experts and authors Lou Schuler and Alwyn Cosgrove continue their wildly popular "New Rules of Lifting "series with a comprehensive strength training, conditioning, and nutrition plan specifically designed to help women reap the benefits of weightlifting. Along with women's fitness expert Cassandra Forsythe, they show how stepping off the treadmill and into the weight room can help women get the body they want.
Contrary to popular belief, weight training will not cause women to "bulk up," but rather will create the properly conditioned muscles that will in turn increase metabolism and promote weight loss, and give women a lean, healthy look. "The New Rules of Lifting for Women" includes six months' worth of progressively challenging workouts that strip fat while increasing strength and building lean, head-turning muscle--all in two to three hours a week. The authors also provide an easy-to-use, customizable nutrition program that shows you how much to eat to reach your goals.
"The New Rules of Lifting for Women "provides a strengthand conditioning regimen to help every woman discover her most lean, strong, and beautiful self.

Every weekend warrior has two goals: compete successfully and look great doing it. Enter Building Muscle & Performance: The Program for Strength, Size, and Speed by expert trainer Nick Tumminello. By combining the most effective approaches and exercises, Tumminello has developed a high-octane, high-efficiency system for building muscle and boosting performance. Step by step you'll learn the best exercises for increasing speed, explosiveness, athleticism, and endurance. Push yourself to the limits with strength and power lifts and progressions, power training drills, and cardio conditioning workouts. The results are challenging yet exhilarating. You will discover performance and physique that you never thought possible. Building Muscle & Performance includes numerous exercises and ready-to-use programs. Detailed photo sequences depict every movement as well as variations to increase or decrease difficulty. You'll find expert advice, equipment tips, and safety precautions. More important, you'll find the results you've been looking for. You no longer have to choose between a chiseled physique and athletic performance. Building Muscle & Performance delivers the best of both worlds: the muscle and the hustle!

With more and more young athletes specializing in sport year-round, the need for an authoritative training guide has never been greater. Training and Conditioning Young Athletes, Second Edition, by world-renowned exercise scientist Tudor O. Bompa and his colleague Sorin O. Sarandan, addresses that need. It provides the blueprint for safely training young athletes to improve performance without hindering overall development and growth. In this second edition, you’ll find proven science-based training programs for increasing strength, power, speed, agility, flexibility, and endurance. There are also more than 200 resistance training and conditioning exercises for six stages of youth training. These exercises take into account critical factors such as developmental stage, motor function, and sex-specific considerations. Training and Conditioning Young Athletes, Second Edition, also provides clear recommendations about how to reduce the risk of injuries and keep athletes healthy. Practical nutrition advice, including recipes and meal plans, ensures proper fueling for training and competition, while an analysis of the energy systems used in 13 sports offers deeper insight into the programming and long-term training methodology. As the most comprehensive resource available on the subject, Training and Conditioning Young Athletes, Second Edition, is a must-have resource for anyone working with these athletes. With its focus on long-term development, it will help you safely train and condition young athletes so they achieve to their potential. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

Ten unique programs for fat loss, muscle gain, and strength improvement for beginners and elite lifters.
Want to get more out of your workout and spend less time in the gym? Many guys devote so many hours to lifting weight yet end up with so little to show for it. In many cases, the problem is simple: They aren't doing exercises based on the movements their bodies were designed to do. Six basic movements--the squat, deadlift, lunge, push, pull, and twist--use all of the body's major muscles. And, more important, they use those muscles in coordinated action, the way they were designed to work.
"The New Rules of Lifting," now in paperback and with more than one hundred photographs, gives you more than a year's worth of workouts based on these six basic movements. Whether you're a beginner, an experienced lifter looking for new challenges, or anything in between, you can mix and match the workouts to help you get bigger, stronger, and leaner. In addition, the comprehensive nutritional information provided makes "The New Rules of Lifting" a complete guide to reaching all your goals.
If you aren't using "The New Rules of Lifting," you aren't getting the best possible results.
Read Lou Shuler's posts on the Penguin Blog.

The Hero's Body is a memoir of what it means to be a man in modern America. At just forty-seven years old, William Giraldi's father was killed in a horrific motorcycle accident. Writing here with searing honesty about grief, obsession, shame and identity, he looks back on three generations of men from the blue-collar town of Manville, New Jersey, and tells their stories in tandem: the speed-crazed cult of his father's 'superbikes', each Sunday spent racing fate along the winding back roads of Pennsylvania; the trauma of a son's ultimate loss, and William's attempts to rebuild a self in the manliest costume he knew. For a teen consumed by hardcore bodybuilding, pumping iron was so much more than a sport-it was a hallowed lifeline for a bookish tenth-grader, a way to forge himself a spot amongst his family's imperious patriarchs. A work of lasting literary beauty, lauded by the New Yorker for its 'unrelenting, perfectly paced prose', The Hero's Body is a tale of the working-class male, the codes of machismo and the unspoken bond between father and son.

"A strong, stable core is the foundation of virtually all physical efforts."

Pilates and yoga practitioners as well as dedicated athletes are familiar with the concept of "core stability." They understand its importance in achieving and maintaining superior fitness. A strong and stable core improves athletic performance, increases power and endurance, reduces stress on the body and minimizes the chances of injury. It helps to improve balance and posture, alleviates back pain and minimizes fatigue. Even everyday actions are easier, whether climbing stairs or lifting a box or holding a baby.

The muscles most responsible for core stability run the length of the trunk and torso. They include the famous "six pack" abdominal muscles, the muscles that underlie the spinal column and neck and which help to rotate the back, the oblique muscles, and the muscles of the hips and thighs. Exercises designed specifically to address these muscles are the only way to build a stable core.

"Anatomy of Core Stability" features such exercises. They are designed to work the entire core musculature, from the major muscles in the abdomen, spine, lower back, torso, hips and thighs, which endure the greater effort, to the smaller assisting muscles, which support the larger. Many exercises use inexpensive equipment such as a stability ball, medicine ball, free weights and wobble board.

"American Reference Books Annual" praised this series' first book, "Anatomy of Exercise," as "fascinating" and recommended it to "medium-sized and large public libraries as well as high school and undergraduate collections." This latest addition to the series will prove equally commendable and is an important purchase.

The "Anatomy of..." series has revolutionized how people can approach their fitness needs. The books are ideal references for beginning exercisers and amateur athletes, elite competitors, trainers, physiotherapists, coaches, sport injury clinics, yoga, pilates and fitness instructors, team doctors and specialist professionals.

If you want to burn fat, build lean muscle, and get strong, you need to train like a bodybuilder! Ever wondered what training programs professional bodybuilders use to get that herculean look? Well, natural bodybuilder and two-time Ms. Figure Olympia Erin Stern knows exactly what it takes to build a body the right way. Now you can use the same natural bodybuilding techniques Erin uses in this fantastic fitness book to build lean, strong muscle and create a strong, ripped physique. Join Erin as she takes you through her training techniques and teaches you everything you need to know about strength training, bodybuilding and more, including how to plan workouts, how to bulk up, how to cut fat, how to use nutrition to maximize the benefits of your hard work, and how to take advantage of the essential mind-muscle connection to get the results you're seeking. What are you waiting for? Dive right in to discover: - Over 60 exercises with beautiful step-by-step color photography, each broken out by major muscle groups, with cardio exercises to ensure you're achieving maximum fat burn - 10 expertly crafted workouts that span from 4 to 6 days and cover all the major muscle groups to ensure you'll never get bored doing the same routine - Expert guidance on nutrition, training techniques, supplements, equipment, and more From bench press to box jumps, dumbbells to deadlifts, whether you're just getting started or are looking to take your training to the next level, Train Like a Bodybuilder has everything you need to get the strong, ripped physique you've always dreamed of! Fancy a fuller physique this New Year? Whether it's a New Year's Resolution to be more musclebound, or you're simply seeking technical training tips to match your fitness needs, this all-encompassing bodybuilding book may be exactly what you're looking for! Join the journey to becoming your strongest self today!

NSCA's Guide to Tests and Assessments offers strength and conditioning professionals a one-stop resource for the best research-supported fitness and performance measures available. Created by top experts in the National Strength and Conditioning Association (NSCA), this comprehensive text offers extensive information on which factors matter and how to evaluate them as accurately and easily as possible. Editor Todd Miller and an authoritative team of contributors have compiled an exceptional reference and valuable tool for practicing professionals and an indispensable educational resource for students. NSCA's Guide to Tests and Assessments presents the latest research from respected scientists and practitioners in exercise testing and assessment. The text begins with an introduction to testing, data analysis, and formulating conclusions. It then features a by-chapter presentation of tests and assessments for body composition, heart rate and blood pressure, metabolic rate, aerobic power, lactate threshold, muscular strength, muscular endurance, power, speed and agility, mobility, and balance and stability. Using descriptions of multiple test options for each key fitness component, readers will learn to choose from a range of alternatives to meet the needs of their athletes, reach training objectives, choose from available equipment, and work within budgets. Each chapter provides a summary detailing the key testing and assessment information for each fitness component, the equipment needed for performing the tests, step-by-step instructions, normative data for the tests, and multiple test options per conditioning component. Insights into the applications of testing for certain fitness components are also presented: * The value of body composition assessments in determining health and fitness levels for competitive athletes as well as individuals across the life span * How an understanding of 24-hour energy expenditure can be useful in structuring a complete diet and exercise plan for weight loss, gain, or maintenance * How to select a maximal or submaximal aerobic power test that is specific to the demands of a client's or athlete's sport * Discussion of the mechanical and physiological factors shown to influence the expression of muscular strength * An examination of the relevant factors influencing power production and explosive movement capacity * Differences between mobility and flexibility and a discussion of the acute versus chronic effects of static stretching * Theories and concepts of balance and stability, their effects on performance, and categories of testing for balance and stability NSCA's Guide to Tests and Assessments also includes NSCA-approved testing protocols, extensive references to current research, and applications for the testing of conditioning components. Information is presented in an accessible manner to help explain the findings of both researchers and practitioners so that readers can select the most effective and efficient approach for athlete and client assessments. Properly conducted tests and skillful assessment of data enable fitness professionals to develop individualized training programs based on their clients' or athletes' physiological and functional capacities. Credible,, current, and complete, NSCA's Guide to Tests and Assessments provides a clear understanding of the test selection process, how to implement appropriate data collection, and how to analyze data to make appropriate training decisions that will help athletes and clients achieve their performance goals. NSCA's Guide to Tests and Assessments is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

In an age when information is everywhere, the challenge is finding safe, effective, and evidence-based science. Cue the National Strength and Conditioning Association, the world's leading organization in strength and conditioning. The first release of Strength Training redefined exercise instruction with no-nonsense, straightforward science. Now the new second edition raises that bar even further. Written by a team of experts chosen by the NSCA, Strength Training combines the most valuable information with best instruction for proven results: * Assessing strength to personalize programs * Incorporating new exercises and equipment for increased intensity * Increasing muscle mass as well as strength, power, and muscular endurance * Preventing injuries * Improving performance Serving more than 30,000 members from the sport science, athletic, allied health, and fitness industries, the NSCA is the authoritative source on strength training. Now the proven techniques developed by these renowned experts are available to you. Whether you're launching a lifting program or fine-tuning a serious training regimen, Strength Training will fill any knowledge void and correct the misconceptions to ensure proper technique, safety, and progressions. Multiple program options for specific machines, free weights, body weight, and other types of apparatus provide the flexibility to tailor your training to personal preferences or needs. It's the authoritative guide from the world's authority on strength training. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

This book is a shortcut to all the essential powerlifting knowledge you need to be successful in your first few years as a lifter, powerlifting coach or both. You will learn: Efficient technique | 48 assistance exercises to addressed weaknesses How to train as a powerlifter | The fundamentals for programming The way to get the most out of competition day | Much more Read this book and discover what is required to fulfil your true potential on the platform when it counts.