Ultimate Guide to Weight Training for Cheerleading , livre ebook

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The Ultimate Guide to Weight Training for Cheerleading is the most comprehensive and up-to-date cheerleading-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round cheerleading-specific weight-training programs guaranteed to improve your performance and get you results. No other cheerleading book to date has been so well designed, so easy to use, and so committed to weight training. This book will have both male and female cheerleaders increasing strength, stamina, and flexibility while reducing the risk of injuries when performing stunts and routines. Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!

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Publié par	Price World Publishing
Date de parution	01 mars 2011
Nombre de lectures	0
EAN13	9781936910632
Langue	English
Poids de l'ouvrage	4 Mo

Informations légales : prix de location à la page 0,0508€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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The Ultimate Guide to WEIGHT TRAINING for CHEERLEADING
second edition
Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.
Any application of the recommended material in this book is at the sole risk of the reader, and at the reader s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.
Published by Price World Publishing 1300 W. Belmont Ave, Suite 20g Chicago, IL 60657
Copyright 2007 by Robert G. Price CPT. All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.
Fourth Edition, 2007 ISBN: 1-932549-56-0
The Ultimate Guide to WEIGHT TRAINING for CHEERLEADING
second edition
Robert G. Price CPT
CONTENTS
Part I
CHEERLEADING-SPECIFIC TRAINING
Introduction
Year-Round Program
In-Season Program
Protein: How Much Is Enough?
Post-Workout Recovery: A Must for Athletes
Sports Drinks and Rehydration
Pre-Event Fueling for Peak Performance
Part II
GETTING STARTED
Warming Up
Cooling Down
Abs
Stretching
Proper Form
Proper Breathing
Part III
RECOMMENDED EXERCISES
Substituting Similar Exercises
Chest Exercises
Back (Lats) Exercises
Shoulders Exercises
Triceps Exercises
Biceps/Forearms Exercises
Legs Exercises
Part IV
THE NECESSITIES
Perfecting Your Technique
Estimating Your One-Rep Max
The Different Folks, Different Strokes Principle
Overtraining and Staleness
The Declaration of Variation
Muscle Fibers
Training Techniques
When to Increase
Safety Reminders
Record Keeping
Test Yourself
Conclusion
Part V
SUPPLEMENTAL 4-WEEK PROGRAMS
Endurance/Stamina/Fat-burning Programs
General Fitness/Power Programs
Strength Programs
Part I
CHEERLEADING Specific Training
With Weight Training, KNOWLEDGE IS THE KEY TO SUCCESS
INTRODUCTION
By opening The Ultimate Guide to Weight Training for Cheerleading , you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight-training information and features a year-round cheerleading specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.
The true importance of this book lies in the cheerleading-specific program in the front of the book. It was created for one reason and one reason only; to improve your cheerleading potential. It does this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for cheer-leading. By following the program, you will build your muscles with strength and endurance as well as explosion, power, and agility. When called upon, you will be physically prepared and mentally ready to compete at the highest of your potential.
This book does not teach you how to perform specific movements and it does not give you any tips to improve your specific skills. This book does, however, provide you with the best methods, program, and strategies available to physically improve your body and maximize your cheerleading potential!

OFF-SEASON TRAINING
The off-season is the time in any sport to build up your muscles, become more powerful, and increase muscular endurance. The off-season program consists of four 4-week routines cycled together to maximize both muscular endurance and explosive-power. The first and third routines are designed to build your stamina and muscular endurance, while the second and fourth routines are designed more for power and explosion.
This type of variation is very important to an effective workout program. Varying your routines keeps you making progress and gains. Your body eventually will adapt to any routine it s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Changing routines every four-weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight-training, see the section The Declaration of Variation .
During the off-season, you must supplement your weight-training activities with some sort of cheerleading-specific activities to keep your body in proper shape. You must continue to practice your technique and your style to help keep your body loose and ready to perform.
CHEERLEADING PROGRAM
Endurance and Power Cycle
Weeks 1-4 Endurance Training

Weeks 5-8 Power Training

Weeks 9-12 Endurance Training

Weeks 13-16 Power Training

IN-SEASON TRAINING
Maintenance Training
While in season, the preferred method of training is for maintenance. The goal of in-season weight-training is to maintain the gains you have acquired during the off- season, while being careful not to over train and become stale. When you become stale, your abilities and performance as an athlete decrease drastically. Lifting weights more than twice a week and practicing on a daily basis is more than enough to over train many people.
In order to maintain the endurance and explosion added in the offseason, in-season maintenance training calls for working out your major cheerleading-specific muscle groups two days a week. This type of training is twice a week because it is the least number of days required to lift while still maintaining your gains. Training your muscles only once a week can cause them to lose the gains that they have acquired. The in-season routine includes maintenance exercises for endurance, strength, and explosive-power elements so that nothing is lost during the season. If you wish, you can perform the in-season routine using a circuit training format. For more information on circuit training, see the section Training Techniques .
STAYING HEALTHY THROUGHOUT THE YEAR DO YOU HAVE A PERFORMANCE OR TRYOUTS COMING UP?
This article was written by Beth Blose
Trying to stay healthy throughout the year is no easy task. Many cheerleaders and dancers think that avoiding sweets and getting enough rest alone are enough to get you through. However, nutritionists and coaches agree that there is a lot more to it.
Diet and nutrition are sometimes overlooked when it comes to the conditioning and training of both cheerleaders and dancers. As with any athlete, they are vital components to staying healthy, especially around performance or tryout time. To be a successful cheerleader or dancer, you have to maintain good coordination, high energy, and strong muscles. You also have to maintain a nutritious diet, exercise on a routine basis, drink lots of fluids to keep yourself hydrated, and get plenty of rest to keep your body in its best shape.
Proper food and fluid intake before any athletic activity will improve your endurance. It is suggested to eat three to four hours prior to a performance.
A meal high in complex carbohydrates, like whole wheat pasta, whole wheat bread, baked potatoes, and yams, should be consumed before a performance or tryout, says Memphis Grizzlies Strength and Conditioning Coach Mike Curtis, M.Ed, CSCS, USAW. During and after performances, a carbohydrate drink should be consumed to replenish energy stores and electrolytes lost. Within one or two hours after your performance, a meal moderate in complex carbohydrates should be consumed.
There should be a balance between your carbohydrate, protein, and fat intake. Curtis states that the best type of carbohydrates are complex carbohydrates, the best proteins can be found in lean meats such as chicken breasts, filets, tuna, and salmon, and the best fats are in omega 3 s, like fresh fish and olive oil. Making sure your body is fully hydrated is also very important, but often placed on the back burner. Signs of dehydration include thirst, fatigue, nausea, light-headedness, and dark urine. Studies have shown that by the time an active person becomes thirsty, he or she is already dehydrated; and active people who drink fluids and maintain hydration can last up to 33 percent longer compared to when not drinking any fluids during a workout.

If you do not replace fluids fast enough to offset the fluids lost during perspiration, you will become dehydrated, says Fran Grossman, RD, MS, CDE, CDN. It is recommended to drink a sports beverage when involved in activities such as a marathon or vigorous workout that last longer than one hour. Water is fine for shorter performances and workouts. Each pound of weight lost requires two eight-ounce glasses of water for replacement.

We all try to prevent injuries, but let s face it, sometimes they are unavoidable. During practice, it s the coaches responsibility to make sure cheerleaders and dancers are staying within their ability limits, but outside of practice, it s all up to the athlete. So how are you supposed to prevent an injury? It s not the coach s job to baby-sit them 24/7, but they should teach, and cheerleaders and dancers should use, proper technique, which is the best way to prevent an injury.
As with any athletic activity, muscle aches, pains, and sprains can occur at any moment. Knowing how injuries happen and what you can do to prevent them are also ways to prepare yourself. Making sure you know how or what to exercise before the big day, among many other things, is crucial to staying in top condition.
In terms of preparation, I suggest light exercises or movements mechanically similar to those that will be performed, says Curtis.
The actual warm-up should serve to elevate core temperatures of the muscles, not fatigue them. Your main purpose is to prepare the neuromuscular system for what it has to do. A 10-12 minute dynamic warm-up including movements like bodyweight squats, lunges, light jumps, and stretching would be best.
Getting enough rest