Ultimate Guide to Weight Training for Racquetball & Squash , livre ebook

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142 pages

English

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The Ultimate Guide to Weight Training for Racquetball and Squash is the most comprehensive and up-to-date racquetball and squash-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 racquetball and squash-specific weight-training programs guaranteed to improve your performance and get you results. No other racquetball or squash book to date has been so well designed, so easy to use, and so committed to weight training. This book will have you increasing strength, quickness, agility, and endurance, which will lead to more powerful and precise backhands, forehands, and serves. Following this program will allow you to compete with all of your energy from the opening serve until the final point. 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 septembre 2011
Nombre de lectures	0
EAN13	9781936910878
Langue	English
Poids de l'ouvrage	2 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 RACQUETBALL SQUASH
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 2009 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.
Book design by Jocelyn H. Hermozada Cover design by Alexandru Dan Georgescu Interior photographs by Marc Gollub Editing by Barb Greenberg Editing and proofreading by Maryanne Haselow-Dulin Printing by Express Media
Second Edition, 2009 ISBN: 978-1-936910-87-8 Library of Congress Control Number: 2008937203
10 9 8 7 6 5 4 3 2
The Ultimate Guide to WEIGHT TRAINING for RACQUETBALL SQUASH
second edition
Robert G. Price CPT
CONTENTS
Part I
RACQUETBALL-SPECIFIC TRAINING
Introduction
Muscular Endurance Training
Explosive-Power Training
Year-Round Program
Racquetball/Squash Dynamic Warm-up
Protein: How Much Is Enough?
Post-Workout Recovery: A Must for Athletes
Sports Drinks and Rehydration
Pre-Event Fueling for Peak Performance
Breakfast: Is It the Most Important Meal?
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 RACQUETBALL SQUASH Specific Training

With Weight Training, KNOWLEDGE IS THE KEY TO SUCCESS
INTRODUCTION
By opening The Ultimate Guide to Weight Training for Racquetball Squash , 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 racquetball and squash-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 most important part of this book is the racquetball and squash-specific weight-training program itself, which begins on page 7. This program was created for one reason and one reason only; to improve your racquetball and squash potential. It does this by increasing your strength, explosion, power, endurance, and flexibility in the parts of your body that are most important for racquetball and squash. This program was designed to supply you with the advantage you will need to outperform your opponents. By following this 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.
Although the sports of racquetball and squash are primarily sports focusing on leg and shoulder strength, there are many other muscle groups that must not be ignored. in order to achieve your maximum potential. The Ultimate Guide to Weight Training for Racquetball Squash does not overlook the importance of these muscle groups and has you training your entire body in order to maximize your potential.
This book does not teach you how to perform specific movements. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your racquetball and squash potential.
MUSCULAR ENDURANCE TRAINING
The first and third routines of the off-season cycle are to enhance your muscular endurance. Weight-training for muscular endurance differs greatly from strength and power training. Strength training builds up size, bulk, and strength; power training builds explosion, speed, and intensity; and endurance training builds your stamina by enabling your muscles to work longer without fatiguing. Weight-training to increase your muscular endurance requires many slow movement repetitions to train and build your slow-twitch muscle fibers, which are responsible for increased endurance and stamina.
The keys to endurance training are as follows:
Low weight, high reps: Proper endurance training calls for lifting light weights many times. Weights that are less than 60% of your one-rep max are ideal. With more repetitions comes increased muscular endurance, or the ability of your muscles to operate at a high level over time. Every additional repetition helps to increase your muscular endurance. Typically, sets involving at least 20 repetitions are considered to be training your muscular endurance.
Great form and concentration: While training for any purpose, great form and concentration are a must. Endurance training is no exception. To get the most of your endurance training, you must breathe properly and perform the exercise with smooth, rhythmic lifts.
Proper breathing: Breathing properly is extremely important in endurance training. As you perform repetition after repetition, your instincts will be to hold your breath. With each and every rep, be sure to inhale while lowering the weight on the eccentric movement and exhale while raising the weights on the concentric movement. Never hold your breath.
Smooth rhythmic lifts: In endurance training, the lowering, negative part, of every rep should last at least two seconds and the raising, positive part, should be at 11least one second. The goal is to keep this rhythm from your first rep to your last to ensure a great workout.
Short rest times : To get the most out of endurance training, it is best if you take short rest times between sets. This gives lifting aerobic benefits because it leads to a more continuous, less sporadic workout, which keeps your heart rate up. To ensure optimal results while training for endurance, take no more than sixty seconds of rest time between sets.
EXPLOSIVE-POWER TRAINING
The second and fourth routines of the cycle are designed to build speed and explosive-power. The important aspects to explosive-power training are:
Medium weights, medium reps: Training for power is quite different than training for strength. For strength training, the idea is to lift heavy weights a low number of times. Contrastingly, decreasing the weight-load and lifting between eight and fifteen repetitions is the best way to successfully train for power and explosion.
Speed and intensity: With power training, the goal is to increase the speed while lifting. Before increasing the load, you want to increase the speed at which you are performing the concentric part, or positive phase of the lift. If the load begins to feel extremely light, then follow the steps listed in When to Increas e section for increasing the resistance.
There are certain exercises, however, that should never be performed with speed and intensity due to the possibility of injury, or because fast movements are not as effective as slow ones. Exercises listed in our programs that should never be lifted with speed and intensity are: Lower back exercises Rotator cuff exercises Mid-section exercises
Great Form: Similar to endurance training, the lowering of the weight should be smooth and slow for at least two seconds. The difference comes on the concentric part of the lift. For power training you want to raise the weights as fast and explosively as possible, working your fast-twitch muscle fibers with the goal of increasing the speed with which you can contract and move your muscles. While following power-building routines, you are required to perform the concentric part of every rep in every set with intensity and speed. On a very important note, however, you must be sure to not sacrifice form for speed.
Power exercises: Certain exercises are most beneficial and most effectively performed with speed and intensity. Olympic lifts such as push presses and power cleans, as well as body weight exercises like dips and pull-ups, are examples because they can be performed extremely fast with enormous amounts of intensity.
You are required to perform several exercises for endurance during the power-building phase of the cycle, ensuring that, upon completion of the first explosive-power training routine, you will be able to start the second endurance-building program without losing any endurance gains and with dramatically increased explosion and power.

YEAR-ROUND PROGRAM
The weight room is the place to build up your muscular endurance, become stronger, and become more powerful. This program consists of four different four-week routines cycled together to build both absolute strength and explosive-power. The first and third routines are designed for you to build endurance and stamina, while the second and fourth programs are designed for power and explosion.
After following the first two 4-week routines, be sure to take one week away from the gym to let your muscles rest and grow stronger before beginning your final two 4-week routines. Once you have completed the full 16-week program, begin again f