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

Acknowledgements…9
Foreword…12
Terminology…15
Structural and Functional Adaptations…17
Intensity…19
Size Principle…20
Training to Failure…20
Volume…27
Muscle Fiber Makeup…27
Density…35
Repetitions…37
Sarcoplasmic versus Myofibrillar Hypertrophy…38
Complex versus Simple Movements…39
Sets…41
Single versus Multiple Sets…42
Tempo…43
Force or Velocity…45
Compensatory Acceleration Training…46
Speed as a Diagnostic…46
Eccentric Training…47
Time Under Tension…51
Autoregulation…52
Rest Interval…55
Neural versus Metabolic Recovery…56
Individual Differences of Recovery…57
The Rest Interval Solution…58
Exercise Selection…59
Sticking Point…64
Muscle Imbalance…65
Relative Strength Standards…65
Exercise Variety…68
Thighs (Quadriceps)…69
Thighs (Hamstrings), Hips, and Lower Back…69
Calves and Shins…73
Upper Back…73
Chest…74
Shoulders…75
Upper Arms (Biceps, Brachioradialis, Brachialis)…77
Upper Arms (Triceps)…77
Forearms…79
Abdominals…79
Olympic Lifts…81
Exercise Sequence…83
Forms of Sequencing…84
Sequence Rotation…85
Load Selection…87
Load Reduction…87
Precise Load Calculations…88
Bilateral Deficit…89
Accommodating Resistance and Assistance…89
Duration…91
Workout Duration…91
Program Duration…92
Frequency…95
Overcompensation…96
Recovery Index…97
Frequency Paradox…98
Periodization…101
Overtraining…102
Methods of Periodization…104
Considerations…105
SMART Goals…105
Outcome versus Process Goals…105
Needs Analysis…106
Specificity…107
Energy System Training…107
Movement Patterns…109
Muscle Groups…110
Training Routines…113
Muscular Endurance and Body Composition Routines…116
Home Circuit…116
Machine-Based Circuit…119
Beginner Muscular Endurance…119
Free Weight Complex…120
Fat Loss Complex…121
Muscular Endurance Methods…122
Two-Day Rolling Program…123
Body Composition…124
Swiss Ball Body Composition…125
Two-Day Body Composition…126
Three-Day Body Composition…128
Absolute Strength and Hypertrophy Routines…129
Basic Bodybuilding…129
Two-Day Unilateral Training…130
Two-Day Hypertrophy Split…132
Two-Day Post-Exhaustion Split…133
Three-Day Tri-Set Split…134
Positions of Flexion Protocol…136
Two-Day Absolute Strength Split…137
Three-Day Volume Training Split…138
Escalating Density Training…140
Four-Day Hypertrophy Double Split…143
Relative Strength and Power Routines…145
Three-Day Bulk and Power…145
Four-Day Bulk and Power…146
Four-Day Strength and Size…147
Three-Day Isometronics Split…148
Three-Day Contrast Training Split…150
Three-Day Relative Strength Split…152
Two-Day Rest-Pause Split…153
Three-Day Power and Mass Split…154
Advanced Body Composition Strategies…157
Four-Day Routine…157
Three-Day Routines…158
Program 1…158
Program 2…159
Two-Day Routines…160
Program 1…160
Program 2…161
Program 3…162
Advanced Size and Strength Progressions…163
Two-Program Rotation…163
Program 1…163
Program 2…164
Three-Program Rotation…165
Program 1…165
Program 2…166
Program 3…167
Four-Program Rotation…168
Program 1…168
Program 2…170
Program 3…170
Program 4…171
Additional Factors…173
Strength Training for Females…173
Month 1…174
Month 2…174
Month 3…176
Strength Training for Children…176
Strength versus Aerobic Training…178
Training Logs…179
Concluding Thoughts…181
References…183
Index…197

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