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Strength and Power Training for Martial Arts |
Strength and Power Training For Martial Arts is a total approach to building your strength base. Learn how to use free weights, machines, body weight exercises and plyometrics to build your muscles while increasing speed and flexibility. Each muscle group is discussed in detail - how it's used in martial arts, how to develop it, which exercises are most effective, and most importantly, how to take advantage of anatomical strengths when striking, blocking, kicking and grappling. Beyond muscular strength, this book looks at the concepts of cardiovascular strength endurance, the impact of flexibility on strength, mental approaches to training, and the anatomy, physics and biomechanics of power. Strength and Power Training For Martial Arts wraps up with training plans for karate, taekwondo, hapkido, judo, jujitsu, aikido, muay thai/kickboxing and mixed martial arts as well as advice on designing your own personalized strength training plan.
| Indice e argomenti trattati |
| Fact, Fiction, and Half-Truths | | 11 | | | Quick Reference to Strength Training Concepts | | 16 | | | Introduction | | 20 | | | | 22 | | | Factors affecting strength |
| | 23 | | | Classifying your martial art |
| | 24 | | | Developing a general strength base |
| | 27 | | | Developing impressive strength |
| | 28 | | | | 29 | | | | 32 | | | | 33 | | | Front View of Major Muscle Groups |
| | 34 | | | Rear View of Major Muscle Groups |
| | 35 | | | | 36 | | | Types of muscle contractions |
| | 38 | | | | 39 | | | | 40 | | | The competitive advantage |
| | 41 | | | | 42 | | | | 44 | | | | 45 | | | Natural Anatomical Strengths |
| | 46 | | | Natural strengths and injury prevention |
| | 47 | | | | 47 | | | | 48 | | | Striking mechanics and injury prevention |
| | 49 | | | Kicking mechanics and injury prevention |
| | 52 | | | Blocking mechanics and injury prevention |
| | 54 | | | Pivot and leg/body alignment |
| | 55 | | | Case study on the head butt |
| | 56 | | | | 56 | | | Physics and Biomechanical Strengths |
| | 60 | | | Advantages in balance and motion |
| | 61 | | | Weighted objects and neuromuscular confusion |
| | 62 | | | | 63 | | | Understanding the Concepts |
| | 72 | | | Machine and Free Weight Exercises |
| | 86 | | | | 98 | | | Benefits of combining machine and bodyweight exercises |
| | 99 | | | | 100 | | | | 101 | | | Building Your Strength Base |
| | 114 | | | | 116 | | | | 120 | | | | 122 | | | | 124 | | | | 126 | | | | 127 | | | | 129 | | | Muscular Strength and Endurance Circuit |
| | 129 | | | | 130 | | | | 131 | | | Strong legs = powerful strikes |
| | 132 | | | | 132 | | | | 134 | | | | 136 | | | The dorsi flexors (shins) |
| | 137 | | | | 138 | | | | 139 | | | | 140 | | | Avoiding muscle imbalance |
| | 142 | | | | 143 | | | | 144 | | | | 147 | | | | 148 | | | | 149 | | | | 150 | | | | 152 | | | | 154 | | | | 155 | | | Abdominal strength when striking |
| | 156 | | | How often should you work the abs? |
| | 157 | | | | 158 | | | | 160 | | | | 162 | | | | 164 | | | Power through plyometrics |
| | 165 | | | The stretch-shortening cycle |
| | 167 | | | Testing your explosive ability |
| | 168 | | | Lower body plyometric exercises |
| | 169 | | | Upper body plyometric exercises |
| | 171 | | | Cardiovascular Strength Endurance |
| | 172 | | | How fast does your heart beat? |
| | 173 | | | | 174 | | | Cardio through strength training |
| | 174 | | | Cardio or weight-lifting first? |
| | 177 | | | High intensity interval training |
| | 177 | | | | 180 | | | | 183 | | | How much should you stretch? |
| | 184 | | | | 185 | | | | 186 | | | | 187 | | | Women's Strength Training |
| | 188 | | | | 191 | | | Absolute strength comparisons fail |
| | 192 | | | Mental Approach to Strength Training |
| | 196 | | | | 198 | | | | 199 | | | | 200 | | | Introduction to Sport Specific Training |
| | 204 | | | | 209 | | | Setting a training schedule |
| | 210 | | | Martial Art Specific Training Programs |
| | 212 | | | | 215 | | | | 216 | | | | 217 | | | | 218 | | | | 219 | | | | 220 | | | | 221 | | | | 222 | | | | 224 | | | | 225 | |
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| I più venduti di Martina Sprague |
| I più venduti: Sports & Recreation - Bodybuilding & Weight Training |
| I più venduti: Health & Fitness - Exercise |
| I più venduti: Sports & Recreation - Martial Arts & Self-Defense |
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