Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes PDF
Preview Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes
Advances in Functional Training Advanced in Functional Training Training Techniques for Coaches, Personal Trainers and Athletes Michael Boyle Introduction Mark Verstegen Foreword Alwyn Cosgrove On Target Publications Santa Cruz, California Advances in Functional Training Training Techniques for Coaches, Personal Trainers and Athletes Michael Boyle Introduction: Mark Verstegen Foreword: Alwyn Cosgrove Cover photo: Scott Cronk Cover athlete: Ingrid Marcum Copyright © 2010, Michael John Boyle ISBN: 978-1-931046-01-5 All rights reserved. Printed in the United States of America using recycled paper. No part of this book may be reproduced or transmitted in any form whatsoever without written permission from the author or publisher, with the exception of the inclusion of brief quotations in articles or reviews. On Target Publications P. O. Box 1335 Aptos, CA 95001 USA (888) 466-9185 Title. GV711.5.B68 2010 613.7’11--dc22 2009038240 eBooks created by www.ebookconversion.com To Cindy, Michaela and Mark Because of the three of you my life is better every day Table of Contents Introduction Foreword Preface Advances in Functional Training Reconsidering Functional Training Choosing Functional Exercises Mobility and Flexibility The Joint-by-Joint Approach Movement Screening The Functional Movement Screen Influence of the Functional Movement Screen Movement Diagonal Pattern Adding Strength to Dysfunction FMS Examples in Team Settings FMS Case Studies FMS and the Strength Coach Assessing Strength, Flexibility and Mobility The Bodyweight Squat Full Squats Mobility Drills Soft Tissue Therapy Foam Rolling Rolling versus Massage Static Stretching Shortened Muscles Active-Isolated Stretching Injuries Injury Reduction Pain in Exercise Tendinitis or Tendinosis Injury Prevention Suggestions Upper-Body Injuries Rotator Cuff Support Anterior Knee Pain Glute Medius and Adductors in Knee Pain Single-Leg Training and Knee Pain ACL Injury Prevention Adductors and Sports Hernia Sports Hernia Prevention Sports Hernia Rehab The Core The Approaches in Core Training Core Stability Core Terminology Anterior Core Training Glute Activation and the Core Rotational Training Core Advances Awareness in Rotational Training The Core Exercises Core Stability Exercises Quadruped Progression Supine Progression The Superficial Core The Hips Understanding the Hips The Psoas and Iliacus Back Pain TFL Cramping Weakness in the Hip Muscles Hip-Dominant Exercises Hamstring Group Hip-Extension Exercises Cardiovascular Training Conditioning for Athletics Fiber Type Work Capacity Model Physiological versus Performance Testing Using Physiological Testing Specific Conditioning for Athletics Off-Season Conditioning Preseason Conditioning Long Cardio versus Interval Training Interval Training Programs Interval Training Methods Heart-Rate Monitoring Implementing Interval Training Beginning the Program Interval Training Modes in Detail Running and the Female Athlete Training Endurance Athletes Pain Site versus Pain Source The Endurance Athlete’s Program Developing Athleticism Power Development with Olympic Lifts Teaching the O Lifts Cleans versus Snatches Teaching Snatch Variations Alternatives to Olympic Lifting Testing Elasticity versus Power Developing Elasticity Training for Speed Sprint Speed Speed or Acceleration Start Tips and Drills Increasing Sprint Speeds Sport-Specific Training Balance and Instability Training Losing Power with Age Equipment Choices
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