The OPT model presents NASM's protocols for building stabilization, strength, and power.More than 600 full-color illustrations and photographs demonstrate concepts and techniques. Exercise color coding maps each exercise movement to a specific phase on the OPT model. Exercise boxes demonstrate core exercises and detail the necessary preparation and movement. Other features include research notes, memory joggers, safety tips, and review questions.

    At the heart of the book are 300 full-color illustrations that show the primary and secondary muscles worked in 115 key stretches arranged by body area. Author Brad Walker brings years of expertise—he works with elite-level and world-champion athletes, and lectures on injury prevention—to this how-to guide. He looks at stretching from every angle, including physiology and flexibility; the benefits of stretching; the different types of stretching; rules for safe stretching; and how to stretch properly. Aimed at fitness enthusiasts of any level, as well as at fitness pros, The Anatomy of Stretching also focuses on which stretches are useful for the alleviation or rehabilitation of specific sports injuries.

    Research has shown time and again that pumping iron provides a host of benefits: Bigger muscles, of course, but also greater strength, higher bone density, and improved cardiovascular capacity. Adding muscle also naturally ignites your body's internal fat-burners, increasing your metabolism while lowering your blood pressure and cholesterol. "Oh yeah, and you'll look terrific."Here's all you need to start building serious muscle, including crucial information on: Complete workouts and techniques to maximize results Specific tips on achieving more defined abs, arms, legs, chest, and back, How bodybuilding is different and better than other training methods Basic anatomy and physiology "Gym jargon" via a special decoder How long and often you should work out--and how much recovery time your body needs

    Coaches looking for the latest scientific developments in terms of optimizing protein nutrition for their athletes as well as athletes looking for answers to their questions will find them all covered in complete detail.Questions about protein such as “How much protein do athletes need?”, “What’s the best protein?”, and “When should protein be consumed around training for optimal results?” and many others are asked continuously by both athletes and coaches looking to optimize their sports nutrition.As with most topics pertaining to sports nutrition, the answers to the above questions are context dependent. The type of sport, the goals of the athlete, the specifics of the situation all determine how much protein is required, what protein might be optimal, etc. No single recommendation can possibly be appropriate for all athletes under all situations.With over 200 pages and over 500 scientific references, no questions about optimal protein intake for athletes remain unanswered. Table of ContentsIntroductionChapter 1: Definitions and Basic BackgroundChapter 2: Protein Digestion and AbsorptionChapter 3: Basic Protein MetabolismChapter 4: Protein RequirementsChapter 5: Protein QualityChapter 6: Amino Acid RequirementsChapter 7: Meal FrequencyChapter 8: Nutrient Timing Around WorkoutsChapter 9: Protein ControversiesChapter 10: Whole Food ProteinsChapter 11: Protein PowdersChapter 12: SupplementsChapter 13: Putting it All TogetherAppendix 1: Protein Intake TablesAppendix 2: Determining Protein CostReferencesIndex

    And honestly, unless you're a gym owner, this is a really weird way to spend 75 hours a week. Mark Rippetoe has been in the fitness industry since 1978 and has owned a black-iron gym since 1984. He knows things about lifting weights and training for performance that most other coaches and professionals have never had the chance to learn. This book of essays offers a glimpse into the depths of experience made possible through many years under the bar, and many more years spent helping others under the bar.

    Inspirational yet practical, this work can put readers on the path to a balanced and healthy life.

    This time-honored discipline imparts flexibility, balance, and whole-body strength, creating improvements in an athlete’s form, efficiency, and power. In addition, yoga’s attention to concentration and breath awareness improves mental focus and mental endurance—hidden assets that become especially important at the end of a long training session or race. In The Athlete’s Guide to Yoga, yoga instructor, endurance athlete, and coach Sage Rountree explains the benefits that yoga can bring to every training program. With hundreds of color photographs featuring more than 100 poses, this book treats common problem areas to make athletes stronger in their sport. Rountree helps athletes see progress from just 10 minutes of yoga each day. In an engaging and easy-to-follow style, The Athlete’s Guide to Yoga presents:warm-up and cool-down routines for workouts simple poses to specifically target areas of inflexibility and overuse breath and meditation exercises different types of yoga for each phase of training recommendations for intensity and volume of yoga workouts throughout the training year Rountree’s applications for training and racing ease the introduction to yoga, making it practical and accessible for all athletes.

    The video is available as a DVD or digital download.Within the video, Ross details and demonstates his conditioning philosophy. You'll see him use simplistic tools to create intense and effective conditioning workouts. Expect to be challenged, as you learn a proven, effective, and efficient conditioning system.The 91 page e-book is backed with peer reviewed research, addressing topics such as... Energy systems Fat loss Interval training Program design Tapering Sample workouts And much, much more...

    For those who love to eat with style, but hate to look "indulgent." for those who love to entertain, but want to do it right. Enter Gourmet Nutrition: the cookbook for the fit food lover. We've taken the healthiest ingredients and whipped them into nearly 300 pages of delicious culinary creations that you can serve with confidence to the most discerning foodie -- or the most nitpicky nutritionist. We've included detailed cooking instructions and ideas for improvisation. And we've even photographed every recipe in beautiful color to show you just how appetizing healthy food can be. Gourmet Nutrition is the cookbook that's as friendly to your body as it is to your taste buds, and it's equally at home on your kitchen counter and your coffee table.

    The History of Conde Koma: How Judo master Mitsuyo Maeda dominated the pro-fighting world and founded Brazilian Jiu-jitsu.

    It also explains about safely shipping a bike from race to race and provides clear advice on equipment choice and upgrades so that readers can make sensible choices as they advance through the sport. With this book, triathletes can become faster and more comfortable during the aerodynamic time trial and increase their enjoyment of the bike leg, the most technically demanding leg of any triathlon race. Newcomers and experienced mechanics alike can benefit from the clear illustrations, expanded views of how components go together, and practical tips on how to completely and properly maintain their bikes in order to ensure hours of trouble-free riding. Lennard Zinn's advice helps readers decide whether to tackle the maintenance project or head to the bike shop for repairs.

    The first half of the book is loaded with information on gear, structure, tide, winds and moon periods. Additional chapters cover baitfish profiles, fishing strategies and what goes into a surfcasters decision making process when selecting a lure and presenting it to structure. This book leaves no stone unturned. In more detail then ever before found in one publication, veteran surfcaster Zeno Hromin covers every type of situation surfcasters might find themselves in and presents the best strategies to succeed. In the second half of the book each of todays most popular lures is discussed in detail with tips on colors, sizes, retrieves and on modifications to increase their effectiveness. Toward the end of the book you will find chapters on conservation and fishing with kids, two things the author holds in high regard. All throughout the book there are personal stories of Zeno's experiences in the surf with colorful tales of success and failure all which will hopefully enlighten, entertain and educate you. If you ever wanted to learn how to use lures with consistent success or if you are a veteran angler who is looking to gain an edge on your fishing buddies, this book will provide you with information to do both. A revolutionary book, called a new surfcasters bible by some of the legendary surfcasters on the east coast, the Art of Surf Fishing with Lures is the ultimate reference guide for any surfcaster.

    Author and yoga instructor Brooke Boon combines her passion for Christianity with her commitment to health to introduce yoga as a physical and spiritual discipline that strengthens the body and the soul. Clear explanations and photographs make yoga accessible for any reader, and Brooke offers customized routines for readers struggling with specific issues, such as weight loss and anxiety. Through it all Brooke uses scriptural references to help reinforce the idea that by taking care of our bodies we can also take care of our faith.

    The book is organized by body area and shows common sequences in the progression of a typical workout. Clear photographs demonstrate each exercise. Lifelike anatomical illustrations reveal in colorful detail which muscles are engaged, which are being conditioned and how the muscles respond.Valuable features of the book help the reader gain the greatest benefit from each exercise and improve fitness and well-being. These include:Detailed, full-color anatomical illustrations for all the exercises Annotations identifying the active and stabilizing muscles Concise how-to instructions for each exercise Identification of the specific muscles that benefit the most from each exercise Suggested modifications for different levels of difficulty Instructions on stabilizing the bodythroughout each movement A visual index of exercises, allowing easy navigation through the book. No other such book is tailored to the general reader. Beginners, those already committed to exercise, competing athletes, trainers, coaches, physiotherapists, massage therapists and others involved in fitness will find Anatomy of Exercise instructive and practical.

    Now, that measure is being challenged by expert trainers like Robert dos Remedios who argue that the variety of movement patterns used in functional training is the real key to getting bigger, stronger, and more powerful. In Men's Health Power Training, this acclaimed collegiate strength and conditioning coach describes in detail the methods he has used to develop hundreds of Division I scholarship athletes, including several current NFL players.The key features that make this book a standout in the fitness field include:- exercises geared toward functional strength that can be utilized in real-world situations, from playing sports to lifting furniture- training sessions that are short, intense, and highly effective- compound, multijoint exercises that replace the less-effective isolation exercises found in many fitness books- no-nonsense dietary information utilizing a new and innovative food pyramid developed by the UCLA Center for Human Nutrition that will optimize strength gains, recovery, and physical progress

    But--until now--no one had researched and explored the potential benefits of a nonlinear periodization training program.Authors William Kraemer and Steven Fleck delve into nonlinear, or undulating, periodization to examine how it can result in long-term fitness and performance gains by adding more variety to workouts and optimizing each training session. In doing so, Dr. Kraemer and Dr. Fleck pioneer this newest periodization training technique and have become the leading proponents of this unique training method. Their innovative approach to strength training is shown to facilitate the training process and enhance performance, a fact Dr. Kraemer has demonstrated in several ongoing studies with basketball teams at the University of Connecticut.Optimizing Strength Training: Designing Nonlinear Periodization Workouts explains how nonlinear periodization works and then demonstrates how to create nonlinear periodization training programs, including programs for special populations. Readers will learn that by creating different workouts for each day, they can emphasize exclusive training styles in every workout to maximize adaptation as well as ensure adequate recovery from the rigors of training. Fitness professionals and coaches will discover that this unique training style reduces the boredom encountered when using similar workout protocols for two to four weeks at a time and therefore lends itself to creating a more satisfied client base.Using practical and user-friendly terms, the authors provide the knowledge required for understanding nonlinear periodization and training principles, selecting acute program variables, and discerning the practical considerations of nonlinear periodization before undertaking training. They also provide sample workouts using nonlinear periodization methods and discuss critical assessment techniques for evaluating the effectiveness of a program and determining training readiness. Fifty case studies at the end of the text serve as an exceptional feature for grasping a realistic approach of how nonlinear periodization meets physiological and scheduling demands while achieving optimal training goals.No other book on the market teaches how to design, implement, and assess a nonlinear workout program. With knowledge gained through Optimizing Strength Training: Designing Nonlinear Periodization Workouts, professionals, coaches, fitness enthusiasts, and students will find themselves on the cutting edge of resistance training, able to employ this unique method of training that leads to superior performance.

    It then applies these concepts to individual techniques, guiding the reader through the mechanics of the movements. Finally, the book shows how to increase the difficulty rating for the various moves. Each technique is described in exquisite detail, with sections dedicated to: Key Aspects, Approaches, Step-by-Step Instructions, Common Errors and Training Exercises. This book is ideal for athletes of any skill level. The Step-by-Step Instructions describe the movements in a frame-by-frame manner that is easy for beginners to follow. Experienced athletes will find this book an indispensable reference for troubleshooting and improving their technique so that they can master the next level of difficulty. Train with this book and leave the competition behind in your dust!

    This guide is meant for Pilates trainers and fitness professionals as well as for Pilates aficianados who want a deeper understanding for their own practice. This book takes you through classic Pilates Reformer repertoire as well as introducing original exercises developed by Ellie Herman and her instructors over the last fifteen years. Included in this book are: step by step photo sequences, detailed descriptions of over 100 Reformer exercises, proper breathing and specific alignment cues, benefits and contraindications, rehabilitation applications and special tips and imagery.

    

    Knowing how and when to use it is Contrary to what many walkers think, using a compass is straightforward and easy to learn.This practical guide will help you get the most out of your map and give you the key skills to using your compass. It's then down to you. As with any skill, knowledge isn't enough. Practice will make perfect and with that will come the freedom and confidence to enjoy our hills and mountains.Pete Hawkins is a qualified mountain leader, freelance journalist and the author of Map and Compass published by Cicerone. He writes the monthly navigation column for a leading leading walking magazine.

    More than a workout regime, Kacy gives you a lifestyle plan that is easy to follow but still generates sexy, enviable results.

    In The 10-Minute Rejuvenation Plan, Carolinda Witt simplifies these ancient rites and combines them with breathing, yoga, and exercise philosophies to create T5Tâ��an accessible, modern adaptation that can be done by anyone, at any skill level, in just ten minutes a day.T5T emphasizes the importance of the mind/body connection; the physical movement of each rite is a metaphor for the desired mental state. To help practitioners align the two, each posture is represented by one of the five elements: Energy: The spin posture replenishes and energizes the mind and body.Air: The leg raise posture promotes clear, focused thinking.Water: The kneeling back bend posture unlocks the power of the subconscious mind.Earth: The tabletop posture creates stability and balance.Fire: The pendulum posture focuses on finding the motivation, courage, and energy to follow oneâ��s intuition.Quick and effective, T5T brings renewed energy, vitality, and strength to those who follow the program, making The 10-Minute Rejuvenation Plan a virtual fountain of youth.

    Practical Sports Nutrition is the first text to provide detailed, sport-specific advice enabling you to approach individual athletes and teams with an understanding of their sport and unique nutritional needs.Unlike other texts on the subject that get caught up with chemistry and science, this book provides information that is applied, practical, and useful. Nutrition expert Louise Burke engages readers with her easy writing style, and she explores a variety of popular sports--road cycling, swimming, sprinting, long-distance running, and many others. Each chapter offers a comprehensive review of competition, training, physique and physiology, lifestyle and culture, dietary surveys, sports foods and supplements--all tailored to the specific sport. Also included are discussions of issues and challenges arising in each sport that provide useful examples of how to successfully tackle sport-specific problems.Athletes want to know that the person advising them understands their specific needs. With Practical Sports Nutrition, you will learn how to translate the latest ideas on nutrition into tailored recommendations on what athletes should eat before and after practices and competitions. More important, you will learn why those exact foods are beneficial to the athlete. Specific research cited in more than 200 pages of tables backs up the advice given on nutrition, food, supplements, and other topics, so you can feel confident the information is up to date and applicable in the real world.Practical Sports Nutrition includes the following features:-Chapters organized around specific sport categories-Special elements that provide in-the-trenches insight and help you synthesize both practical issues and emerging research topics-Chapter appendix that includes up-to-date and comprehensive meta-analysis tables for quick comparisons of key research studies There is no better one-stop guide for dietitians, nutritionists, exercise physiologists, or anyone who needs to know where and how principles of sports nutrition apply to the training and competition of athletes. Not only will you gain a thorough grasp of the specialized nutrition information needed in various sports and exercise activities, but you will also be able to give recommendations with confidence.

    This book is for all those who have been touched by the Ironman challenge. For those from all walks of life and all levels of athletic ability who seek inspiration and common sense advice. --Find what an Ironman diet might include and what vitamins can enhance training, recovery and endurance. --Learn how to survive the swim without stress or fear. --Read how to remain calm and maintain focus in race week when the hype can be overwhelming. --Learn to use a heart monitor in training to teach your body to burn fat for fuel and increase endurance. --Understand how over training can lead to injury and poor performance on race day. --Find out the 10 most common first Ironman mistakes. ""Ironstruck"" will be your faithful companion during training and will remain your guide as you journey toward that distant finish line.

    

    Each chapter is devoted to answering questions in a single area of sports biomechanics with the scientific underpinnings of sports performance clearly explained.

    Years of research into the zone culminates in a clear, concise guide to self mastery. By bridging the gap between yoga and athletics this third evolution of yoga allows anyone to tap into optimal human experience where everything feels, looks and just goes right . Exercise descriptions and clear photograph examples take you from beginning poses to linking the poses with simple breathing techniques and unlock the most powerful virtue in human physical life: flow.

    Helene s unique postnatal core system, which integrates the mind/body methods of Pilates and yoga with cutting-edge fitness techniques, can be started just days after giving birth, requires no specialized exercise equipment, and is suitable for all fitness levels. The program: Strengthens all four layer of the abdominal wall, flattens the abs and quickly improves body contours, lengthens and realigns the spine, develops deep core strength and stability, improves flexibility, creates muscular balance throughout the body, builds upper body strength for lifting and carrying, improves neuromuscular coordination, repairs abdominal separation and develops good body usage. The first workout, Postpartum Exercises provides safe, gentle, restorative exercises that can be started just days after giving birth that are designed to speed healing from labor and delivery, relieve discomfort, and start firming up weakened abdominal muscles. The second workout, Knitting Back Together offers a special series of exercises that flatten, shorten and strengthen the abdominals, and develops functional core strength and stability. The third workout, Advanced Core Strength offers a more challenging total-body core program for women who want to build athletic strength. Exercise After Pregnancy: How to Look and Feel Your Best explains how the pregnancy alters posture and alignment, functional muscular balance and connective tissue, and how to effectively cope with these, and other postnatal changes and challenges. In-depth information and advice on important postnatal concerns regarding the pelvic floor, abdominal separation, and special postpartum abdominal reconditioning techniques help new mothers bounce back as quickly as possible. The book also provides a comprehensive review of good body usage in everyday activities to help women avoid back pain and injury by demonstrating proper lifting and carrying techniques, ergonomic breast feeding, and how to safely manage heavy baby equipment like car seats and strollers as well as front packs and slings. Acclaimed by new mothers everywhere, the book has also become a must have reference for fitness professionals such as group fitness instructors, personal trainers, Pilates and yoga teachers and other professionals who work with prenatal and postpartum women including physical therapists, massage therapists, doulas, and midwifes.