Index of The Elite Trainer: Strength Training for the Serious Professional by John Paul Catanzaro

  • ab straps/slings 131
  • absolute intensity 19
  • absolute strength 16, 27, 37, 98, 113, 129, 137
  • acceleration 19, 20, 46
  • accommodating resistance 89
  • active rest 126, 151
  • acyclic sports 93
  • adaptation 18, 55, 92, 93, 104
  • adenosine triphosphate (ATP) 56, 57, 108
  • aerobic energy system 107, 108
  • aerobic training 12, 19, 178
  • agility 106
  • agonist superset 84, 133, 137, 165
  • agonist/antagonist sequence 58, 84, 110, 155, 156
  • air displacement 105
  • alternating periodization 104
  • anabolic 39, 56, 91, 136
  • anaerobic alactic energy system 57, 107, 108
  • anaerobic lactic energy system 57, 107, 108, 126
  • ankle weights 118
  • antagonist superset 84
  • anterior pituitary gland 55
  • anti-catabolic agents 92
  • antioxidants 144
  • anti-rotators 109, 161
  • ascending strength curve 89
  • athletics See sports
  • Atlantis leg platform 170
  • autoregulation 52
  • auxotonic muscle contraction 44
  • balance 83, 106, 118, 178
  • bands See elastic assistance/resistance
  • base program 42, 101
  • Baseline® Smedley digital hand dynamometer 97
  • benchmark exercises 59, 66
  • biarticular muscle 72
  • bilateral deficit 89
  • bilateral movements 114
  • bilateral training 89
  • bioelectric impedance 105
  • biomotor abilities 106
  • blood pH 55
  • blood pressure 102
  • Body Bar® 117
  • body composition 35, 37, 58, 84, 85, 90, 92, 101, 105, 113, 116, 119, 121, 124, 125, 126, 127, 128, 135, 157, 178
  • body type See somatotype
  • bodybuilding 19, 20, 38, 99, 107, 129, 136
  • bone 17, 18, 176
  • Borg category ratio (CR-10) scale 19
  • Borg RPE scale 19
  • bottom-position bench press 47, 74, 153
  • bottom-position squat 47, 69, 153
  • branched-chain amino acids (BCAAs) 92, 144
  • Brzycki formula 28
  • Bulgarian system 58, 92
  • bulk 145, 146
  • bumper plates 48
  • cadence 43
  • calisthenics 176
  • calories 178
  • carbohydrates 92, 105, 144
  • cardiac output 179
  • cardiorespiratory system 58
  • cardiovascular health 178
  • catabolic 91, 92
  • cellular hydration 39
  • central nervous system (CNS) 15, 56, 57, 58
  • chains 89
  • CHI Machine 95
  • circuit training 12, 85, 101, 113, 116, 119, 126, 127, 177
  • closed kinetic chain movements 83, 173
  • cluster training 115, 153, 171
  • compensatory acceleration training 46, 81
  • competitive maximum 15
  • complete recovery See sufficient recovery
  • complex movements 39, 83, 109
  • complex training 57, 85, 101, 120, 121
  • compound movements See multi-joint movements
  • concentric action 19, 43, 44, 46, 48, 49, 115
  • concurrent training 178
  • conjugate method 101, 147
  • connective tissue 17, 18, 37
  • constant loading 87
  • constant repetitions 87
  • constant variables See standard periodization
  • contracted-position exercise 136, 137, 170
  • contrast showers 95, 144
  • contrast training 87, 150, 151, 152
  • coordination 102, 106, 117
  • core stability 32, 101, 156
  • coronal plane 64, 109
  • coronary artery blood flow 179
  • cortisol 22, 44, 91, 92, 144
  • creatine monohydrate 144
  • creatine phosphate (CP) 56, 57, 108
  • cyclic sports 93
  • degraded protein 39
  • density of training 35, 122, 141
  • depth jumps 101
  • descending resistance 21
  • detraining 100
  • diagnostics 46, 65
  • diverting activity 151
  • dominant limb 130
  • double split training 143
  • double station training 84, 113
  • drop set 21, 114, 171
  • dual energy x-ray absorptiometry 105
  • dynamic axial rotation device (DARD) 73
  • earthing 144
  • Earthing™ bed sheets 144
  • eccentric action 25, 33, 43, 44, 46, 48, 49, 90, 99, 115, 161, 162
  • eccentric hooks See weight releasers
  • eccentric training 47, 48, 95, 101
  • elastic assistance 48, 90, 124, 174
  • elastic energy potential 47
  • elastic resistance 107, 177, 181
  • elastic strength 101
  • electromyographic (EMG) 60, 64
  • electronic muscle stimulation (EMS) 15, 30, 95, 144
  • endurance athletes 27, 30, 93, 107, 178
  • endurance training 55, 178
  • energy system training 105, 106, 107, 126
  • enzymes 57
  • epinephrine 44
  • Epley formula 28
  • escalating density training 140, 142
  • excess post-exercise oxygen consumption (EPOC) 178
  • exercise orientation 114
  • exogenous drugs 15
  • explosive concentric action 43, 46, 115, 147
  • explosive strength 101, 107, 178
  • extensive phase 93, 134, 163
  • fascia 17
  • fast-twitch (FT) dominant 25, 28, 29, 30, 31, 51, 52, 56
  • fast-twitch (FT) muscle fibers 20, 28, 30, 31, 39, 51, 150
  • Fat Gripz™ 62
  • fatigue 17, 20, 43, 49, 53, 55, 56, 84, 87, 102, 133, 134, 135, 137, 139, 141, 155, 178
  • fatty acids 92, 108, 178
  • fitness 15, 98, 119, 178
  • fitness models 106
  • flexibility 65, 106, 117, 151
  • forced negative 49
  • force-velocity curve 45
  • free radicals 144
  • frontal plane See coronal plane
  • full range of motion 59, 70, 132, 135, 136, 139, 146, 149, 171
  • full recovery See sufficient recovery
  • functional (neural) adaptations 17, 18
  • functional hypertrophy See myofibrillar hypertrophy
  • giant set 85
  • Gravitron machine 49, 124
  • grip strength 97, 103
  • Grizzly Fitness lifting straps 133
  • grounding See earthing
  • growth hormone (GH) 35, 39, 44, 55, 56, 91
  • hand-grip dynamometer test 97
  • health status 106
  • heart rate 57, 58, 102, 103
  • Hepburn training system 154, 156
  • high-energy phosphates 56
  • high-threshold motor units 46, 135, 147, 151
  • hip dominant movements 110, 111
  • holistic sets 135
  • home gyms 35, 116, 125
  • horizontal plane See transverse plane
  • horizontal pulling movements 110
  • horizontal pushing movements 110
  • horizontal sequence 87, 120, 155
  • hydrostatic weighing 105
  • hypertrophy 17, 18, 37, 38, 39, 43, 47, 51, 52, 53, 55, 58, 83, 84, 85, 101, 113, 124, 129, 132, 133, 143, 144, 147, 149, 150, 154, 177
  • hypnosis 15
  • immune system 91, 92
  • injury 21, 22, 42, 46, 48, 49, 66, 81, 83, 101, 102, 106, 107, 181
  • insufficient recovery 55, 57, 97, 102, 103, 178
  • insulin 92
  • insulin-like growth factor-1 (IGF-1) 39
  • intensive phase 93, 163
  • intermuscular coordination 17, 18, 178
  • interrepetition rest intervals 153
  • interval training See energy system training
  • intramuscular coordination 17, 18
  • intramuscular tension 47
  • isokinetic muscle contraction 44
  • isolation movements See single-joint movements
  • isometric action 43, 44, 115, 148, 149
  • isometronics 148, 149, 150
  • isotonic muscle contraction 44, 148
  • Ivanko Super Gripper 166
  • joint mobility 101
  • keg 116, 126
  • kettlebell 77, 81, 116, 117, 181
  • lactate threshold 39, 57
  • lactic acid 35, 55, 57
  • ladder technique 122
  • lagging body part 83, 99, 106, 124
  • Lander formula 28
  • lean body mass102
  • learning process 17, 22, 37, 45, 81, 102
  • left-right symmetry 65, 89, 115, 130
  • LG TEC Elite™ TENS/EMS unit 30
  • lifestyle 95, 105, 144
  • ligament 17
  • limit strength 15
  • linear loading 87
  • linear periodization 104
  • loading parameters 30, 85, 103, 110, 113
  • low-threshold motor units 135
  • lumbar support 118
  • magnetic resonance imaging (MRI) 60
  • massage 30, 95, 144
  • maximal loads 20, 22, 38, 45, 52, 56, 93, 95, 102, 139, 151
  • maximum strength 15, 21, 53, 55, 101, 107, 121, 147, 154, 177, 178
  • maximum voluntary contractions (MVC) 15, 22
  • medicine ball 48, 101, 118, 126, 127, 131, 140, 177, 181
  • medium-threshold motor units 135
  • MedX machines 43
  • metabolic system 35, 37, 44, 45, 56, 58
  • metronome 43
  • microloading 25
  • midrange-position exercise 136, 137
  • mixed fiber type 28, 29, 51, 56
  • momentary 1RM 15, 21
  • momentary muscular failure 114
  • momentum 45, 46, 47
  • motor unit 17, 20, 21, 39, 45, 47, 83, 135
  • movement pattern 39, 46, 60, 83, 106
  • multi-joint movements 32, 58, 59, 60, 83, 84, 89, 133, 155, 156
  • multiple sets 42, 48, 151
  • multiple station training 84, 113, 119
  • multi-station 119
  • muscle endurance 83
  • muscle fiber makeup 23, 27, 28, 29, 30, 31, 87
  • muscle fiber type continuum 20
  • muscle glycogen 57, 108, 144
  • muscle imbalance 59, 65, 130
  • muscle magazines 105, 181
  • muscle overload 63, 71, 76, 136
  • muscle pump See reactive hyperemia
  • muscular endurance 17, 27, 37, 39, 51, 55, 101, 106, 113, 116, 119, 122, 177
  • myofibrillar hypertrophy 38, 46, 87, 147
  • nap 144
  • Nautilus machines 43, 60
  • near infrared interactance 105
  • needs analysis 106
  • negative work See eccentric action
  • nervous system 15, 37, 44, 45, 48, 99, 150, 154
  • neural drive 17, 56
  • Newtons second law of motion 19
  • non-competing body parts/muscles 56, 151
  • nonfunctional hypertrophy See sarcoplasmic hypertrophy
  • nutrition 95, 101, 105
  • Olympic weightlifting 16, 17, 51, 81, 99, 101, 102
  • OMNI resistance exercise scale (OMNI-RES) 19
  • open kinetic chain movements 83
  • optimal hypertrophy 16
  • optimal repetition range 37, 42
  • optimal rest 55
  • optimal strength 16, 66
  • outcome goals 105
  • overcompensation 96, 144
  • overreaching 103
  • oversize tools 62
  • overtraining 41, 102, 103, 144
  • oxygen debt 57
  • partial range of motion 12, 65, 146, 149
  • partner assistance 23, 48
  • partner resistance 49, 177
  • passive rest 151
  • periodization 48, 101, 103, 104, 177
  • peripheral vascular resistance 179
  • personal trainers 12, 48, 84, 181
  • phosphatidylserine (PS) 92
  • planes of motion 109
  • PlateMate® 25
  • plyometric effect 47, 90, 153
  • positions of flexion (POF) 136
  • positive work See concentric action
  • postactivation potentiation 147, 151, 152
  • posterior chain 70, 164
  • post-exhaustion method 133
  • posture 67, 105, 151, 177
  • power 16, 22, 37, 43, 45, 46, 51, 53, 81, 83, 101, 106, 107, 113, 145, 146, 147, 151, 153, 154, 177, 178
  • power athletes 20, 30, 38, 44, 93
  • power rack 47, 122, 148, 149
  • powerlifting 16, 19, 45, 51, 66, 81, 100, 105
  • precise load calculations 88
  • predicting 1RM 27, 28
  • pre-exhaustion method 133
  • Prilepins table 42
  • primal movement patterns 109
  • primary training component 101, 102
  • prime movers 31, 84, 151, 156
  • process goals 105
  • progressive overload 22, 181
  • protein synthesis 39
  • proteolysis 39
  • puberty 176, 177
  • pulse fluctuation 102, 103
  • pump method 154
  • push patterns 110
  • push/pull sequence 155, 156
  • pyramid method 87, 114, 170
  • quad dominant movements 110, 111
  • rapid eye movement (REM) sleep 144
  • rate of force development 45, 147, 151
  • ratings of perceived exertion (RPE) 19, 126
  • reactive hyperemia 38, 39
  • reciprocal pairing 84
  • recovery index 97
  • recruitment patterns 68
  • red flag prescription 59
  • red muscle fibers See slow-twitch muscle fibers
  • rehabilitation 49, 95, 101, 179
  • relative intensity 19
  • relative strength 16, 27, 37, 65, 98, 101, 113, 124, 145, 152
  • repetition maximum (RM) 15, 37, 39
  • resting metabolic rate (RMR) 178
  • restoration methods 95, 97, 99, 103, 144
  • rest-pause training 153
  • Robic SC-707 sports chronometer 43
  • rolling split 123, 124
  • rotating workout/program scheme 85, 86, 93, 99, 163, 165, 168
  • rotator cuff 138
  • sagittal plane 109
  • salt baths 95, 144
  • sandbag 116, 126
  • sarcoplasmic hypertrophy 38, 87
  • set duration See time under tension
  • ShoulderHorn™ 170
  • sickness 41
  • simple movements 39, 83
  • single sets 42
  • single-joint movements 12, 83, 133, 155, 156
  • size principle 20
  • skill 45, 81, 99, 107
  • skinfold measurements 105
  • sled 48, 101, 126
  • sledgehammer 126
  • sleep 56, 95, 97, 102, 144
  • slouching 177
  • slow velocity training 45, 46
  • slow-twitch (ST) dominant 25, 27, 28, 29, 30, 51, 56
  • slow-twitch (ST) muscle fibers 20, 27, 29, 30, 39, 51
  • SMART goals 105
  • snatch-grip width 152
  • somatotype 106
  • soreness 32, 47, 48, 97, 102, 143, 145, 150
  • Soviet system 57
  • specificity 107
  • speed of execution 20, 35, 43, 44, 45, 51, 83, 115
  • speed training 37, 45, 81, 83, 101, 102, 106, 107, 151, 178
  • speed-strength 17
  • split routine 98
  • sports 12, 15, 16, 19, 46, 66, 81, 106, 107, 127, 147, 150, 173, 178
  • sport-specific movements 107
  • sprints 101
  • stabilizers 31, 65, 84, 156, 178
  • staggered pairing 84
  • staggered stance 150
  • staircase method See linear periodization
  • standard periodization 104
  • starting strength 101, 153
  • static muscle contraction See isometric action
  • station training 84, 113
  • steady-state aerobic activity 178
  • step method See linear periodization
  • sticking point 46, 64, 65, 150
  • strength athletes 30, 38, 42, 44, 89
  • strength coaches 81, 84, 92
  • strength deficit 15
  • strength ratios 59
  • strength-endurance 17
  • strength-speed 17
  • stress 16, 18, 20, 41, 47, 95, 96
  • stretching 12, 95, 97, 105, 144, 151
  • stretch-position exercise 136, 137, 170
  • stretch-shortening cycle (SSC) 47
  • strongman 81, 126
  • structural adaptations 17, 18
  • structural balance 59
  • submaximal loads 20, 21, 38, 52, 56, 93, 95, 151
  • sufficient recovery 47, 55, 96, 97, 98, 99, 144, 151, 181
  • supercompensation See overcompensation
  • superset 84
  • supplementation 92
  • supramaximal loads 48, 95
  • taper 23, 25, 87, 93, 129, 149, 155
  • tendon 17, 90
  • tension above a minimum threshold 39, 52
  • tension-time effect 52
  • testicular Leydig cells 55
  • testosterone 22, 23, 39, 44, 55, 56, 91
  • testosterone/cortisol ratio 91
  • the 10% drop off rate 53
  • the 20/5 rule 142
  • the 300-400-500 strength standard 65
  • the 85% strength variation 59
  • The Stick 95
  • time under load See time under tension
  • time under tension (TUT) 27, 35, 51, 52, 79, 80, 137, 179
  • tiredness sensation 97
  • tissue temperature 55
  • total volume 45
  • training age/level 27, 37, 51, 58, 87, 92, 98, 113, 126, 130, 134, 142
  • training effect 37, 43, 47, 51, 52, 87, 100
  • training goal 93, 105, 106, 113
  • training log 179, 180
  • training maximum 15
  • training pyramid 81, 101
  • training to failure 15, 20, 21, 22, 24, 99, 139
  • training willingness 97
  • transcutaneous electrical nerve stimulation (TENS) 30
  • transverse plane 80, 109
  • treadmill 126
  • triple station training 84, 113
  • tri-set 84, 134, 135, 159, 168, 169, 170, 171
  • tubes See elastic assistance/resistance
  • Tyler Grips 62
  • type I fibers See slow-twitch muscle fibers
  • type II fibers See fast-twitch muscle fibers
  • under-recovery See insufficient recovery
  • undulatory method See alternating periodization
  • uniarticular muscle 72
  • unilateral exercises 56, 115
  • unilateral training 89, 115, 130
  • unloading 23, 93
  • USA Weightlifting (USAW) organization 81
  • variable recovery system 99, 137
  • Vertec™ 97
  • vertical jump test 97
  • vertical plane See sagittal plane
  • vertical pulling movements 110
  • vertical pushing movements 110
  • vertical sequence 87, 120
  • vitamins 57
  • volume training 38, 138
  • waking body weight shift 97, 102, 103
  • waking pulse shift 97, 102, 103
  • warm-up 12, 42, 55, 85, 91, 102, 141, 154
  • wave loading 87, 152
  • wave method See alternating periodization
  • weight class sports 16
  • weight distribution 64
  • weight releasers 49
  • weighted implements 126
  • weighted vests 181
  • whey isolate protein powder 144
  • white muscle fibers See fast-twitch muscle fibers
  • work capacity 57, 98, 101, 102, 116, 121
  • work economy 107, 178
  • workload 20, 21, 23, 27, 35, 87, 93, 121, 129, 133, 153
  • Xvest™ 168
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