Оглавление
Leigh Brandon. Anatomy for Strength and Fitness Training for Speed and Sport
CONTENTS
HOW TO USE THIS BOOK
ANATOMICAL DEFINITIONS AND TERMINOLOGY
SYSTEMS OF THE BODY
The muscular system
Muscle attachments
The skeletal system
Integrated systems
BODY PLANES AND REGIONS
Regional anatomy
Anatomical planes
ANATOMICAL TERMS
JOINT MOVEMENTS
Types of joints
Joint action
Joint movement pointers
POSTURE AND MUSCLE BALANCE
Static posture
Dynamic posture
Posture and alignment
Posture and alignment
PREPARATION FOR SPEED TRAINING
STRETCHING AND WARM-UP
MOBILIZATIONS. CERVICAL/THORACIC MOBILIZATION
THORACIC MOBILIZATION
LUMBAR MOBILIZATION
STRETCHES. NECK EXTENSORS
NECK SIDE FLEXORS
PECTORALIS MINOR
OBLIQUES
ABDOMINALS
LUMBAR ROTATIONS
TENSOR FASCIA LATA
HIP FLEXORS
ADDUCTORS
HAMSTRINGS – SEATED ON SWISS BALL
CALVES
PRE-EVENT STRETCHING. SQUAT PUSH PRESS
STANDING TORSO ROTATIONS
BEND AND REACH
WALKING HAMSTRING STRETCH
MULTI-DIRECTIONAL LUNGES
WALKING ARM SWINGS
SIDE SHUFFLE
KNEE-UPS
HEEL KICKS
ANATOMY OF THE CORE – INNER UNIT
FOUR-POINT TUMMY VACUUM
HORSE STANCE VERTICAL
HORSE STANCE HORIZONTAL
ANATOMY OF THE CORE – OUTER UNIT
PRIMAL PATTERN® MOVEMENTS
GAIT
LUNGE – BEGINNER SPLIT SQUAT (STATIC LUNGE)
LUNGE – INTERMEDIATE LUNGE
LUNGE – ADVANCED LUNGE ON BALL
SQUAT – BEGINNER WALL SQUAT
SQUAT – INTERMEDIATE FRONT SQUAT
SQUAT – ADVANCED SINGLE LEG SQUAT
BEND – BEGINNER ROMANIAN DEADLIFT (STIFF-LEG DEADLIFT)
BEND – INTERMEDIATE DEADLIFT
BEND – ADVANCED SINGLE LEG DEADLIFT
PULL – BEGINNER SEATED CABLE PULL
PULL – INTERMEDIATE SINGLE ARM CABLE PULL
PULL – ADVANCED SINGLE ARM, SINGLE LEG CABLE PULL
PUSH – BEGINNER SEATED CABLE PUSH
PUSH – INTERMEDIATE SINGLE ARM CABLE PUSH
PUSH – ADVANCED SINGLE ARM, SINGLE LEG CABLE PUSH
TWIST – BEGINNER SEATED WOOD CHOP
TWIST – INTERMEDIATE WOOD CHOP
ITWIST – ADVANCED SINGLE LEG WOOD CHOP FINISH POSITION
STRENGTH AND POWER. Strength
Power
MAXIMAL STRENGTH TRAINING – LUNGE BARBELL LUNGE STARTING POSITION
MAXIMAL STRENGTH TRAINING – SQUAT BARBELL BACK SQUAT
MAXIMAL STRENGTH TRAINING – BEND DEADLIFT
MAXIMAL STRENGTH TRAINING – PULL CHIN-UP
MAXIMAL STRENGTH TRAINING – PUSH BARBELL BENCH PRESS
MAXIMAL STRENGTH TRAINING – TWIST UPPER-CUT SQUAT
POWER TRAINING – LUNGE JUMP LUNGE WITH TWIST
POWER TRAINING – SQUAT JUMP SQUAT
POWER TRAINING – BEND POWER CLEAN
POWER TRAINING – PULL INVERTED BAR PULL
POWER TRAINING – PUSH PUSH JERK
POWER TRAINING – TWIST MEDICINE BALL SIDE TOSS
AGILITY
Agility training
AGILITY DRILLS. HEXAGON DRILL
180 DEGREE TURN LADDER DRILL
ZIG-ZAG CROSSOVER SHUFFLE LADDER DRILL
‘A’ MOVEMENT CONE DRILL
‘Z’ PATTERN RUN CONE DRILL
‘X’ PATTERN MULTI-RUN CONE DRILL
SQUARE CONE DRILL
40 METRE BACKPEDAL – FORWARD
40 METRE LATERAL SHUFFLE
PLYOMETRICS
How do plyometrics work?
Plyometric training
PLYOMETRIC DRILLS. STANDING JUMP AND REACH
5-5–5 SQUAT JUMP
TWO-FOOTED JUMPS LADDER DRILL
SIDE-TO-SIDE BOX SHUFFLE
ALTERNATE BOUNDING WITH SINGLE ARM ACTION
SINGLE LEG BOUNDING
FRONT BOX JUMP
JUMP FROM BOX
DEPTH JUMP
SPEED
Speed training
SPEED DRILLS. ANKLING
BUTT KICKERS
LADDER SPEED RUN
LADDER STRIDE RUN
HURDLE FAST LEGS
SINGLE LEG HURDLE RUN-THROUGH
HURDLE RUN-THROUGH
FALLING STARTS
ANKLING TO SPRINT
HURDLE RUN-THROUGH TO SPRINT
ANKLING TO HURDLE RUN-THROUGH TO SPRINT
DESIGNING YOUR PROGRAMME
Exercise Variables
NEEDS ANALYSIS: GOAL SETTING
NEEDS ANALYSIS. Your age
Training age
Training experience
Surface of the sport
STRENGTH QUALITIES
BIOMOTOR ABILITIES
What is your biomotor ability?
MOVEMENT PATTERN ANALYSIS
MOVEMENT PATTERN ANALYSIS
REFLEX PROFILING
OPEN VERSUS CLOSED CHAIN EXERCISES
PERIODIZATION
REFERENCES
GLOSSARY
INDEX
FURTHER READING
USEFUL RESOURCES
AUTHOR’S ACKNOWLEDGEMENTS
