Designing Resistance Training Programs-3rd Edition


Steven J. Fleck, William J. Kraemer
3rd Edition
ISBN: 0736042571
ISBN13: 9780736042574
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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


Part I Foundations of Resistance Training

Chapter 1 Basic Principles of Resistance Training and Exercise Prescription
Basic Definitions
Voluntary Maximal Muscular Actions
Training Volume
Progressive Overload
Rest Periods
Velocity Specificity
Muscle Action Specificity
Muscle-Group Specificity
Energy-Source Specificity
Safety Aspects
Key Terms
Selected Readings

Chapter 2 Types of Strength Training
Dynamic Constant External Resistance Training
Variable Resistance Training
Eccentric Training
Comparison of Training Types
Key Terms
Selected Readings

Chapter 3 Neuromuscular Physiology and Adaptations to Resistance Training
Physiological Adaptations
Nervous System Adaptations
Skeletal Muscle Fibers
Endocrine System Responses and Adaptations
Connective Tissue
Cardiovascular Adaptations
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?
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
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
Key Terms
Selected Readings

Chapter 7 Advanced Training Strategies
Periodization of Resistance Training
Comparative Studies
Power Development
Two Training Sessions in One Day
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
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
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
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
Key Terms
Selected Readings

About the Authors


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.