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Cross-Training for Endurance Athletes: Building Stability, Balance, and Strength

Overview

Most athletes know that strength and flexibility are critical parts of a successful training program. But endurance athletes place extraordinary demands on their bodies. In order to prevent injury and enhance performance, these athletes need to correct muscular imbalances and improve functional movement, efficiency, and force production.

Now, for the first time, Olympic coach Raul Guisado takes crosstraining beyond the basics of strength and flexibility to explain the benefits ...

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Overview

Most athletes know that strength and flexibility are critical parts of a successful training program. But endurance athletes place extraordinary demands on their bodies. In order to prevent injury and enhance performance, these athletes need to correct muscular imbalances and improve functional movement, efficiency, and force production.

Now, for the first time, Olympic coach Raul Guisado takes crosstraining beyond the basics of strength and flexibility to explain the benefits that trunk stability, joint stability, power, and agility can produce in a training program. Guisado also stresses the importance of integrating these crosstraining workouts in your training—not just in the off-season, but throughout the year.

With over 80 illustrated exercises, distance runners, road cyclists, mountain bikers, swimmers, Nordic and alpine skiers, triathletes, and adventure runners can develop crosstraining workouts specific to their common weaknesses or overuse areas.

Whether you are new to endurance sports or are an ultra-athlete, this book is an essential supplement to your current training program. It is sure to improve your overall fitness, and it will help fine-tune your body for maximum performance in your chosen sport.

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Product Details

  • ISBN-13: 9780974625409
  • Publisher: Peak Sports Press
  • Publication date: 12/15/2004
  • Pages: 206
  • Product dimensions: 6.12 (w) x 8.96 (h) x 0.54 (d)

Meet the Author

Raul Guisado’s unique and proven approach to strength and conditioning has been developed through a combination of his athletic experience, education, and success as an Olympic coach. He grew up in California to become an accomplished bicycle racer, ski racer, and surfer and has been coaching athletes in a variety of sports since 1989. Raul studied kinesiology at Colorado University–Boulder, has a degree in physiology from the University of California–Santa Barbara, and is pursuing a graduate degree in sport psychology. He is a USA Cycling–licensed expert cycling coach, a U.S. Skiing Association professional ski coach, and a certified strength and conditioning specialist. From 1995 to 1999, Raul worked for the U.S. Ski Team as a World Cup/Olympic coach and strength and conditioning coach. He was a coach in the 1998, 2002, and 2006 Winter Olympic Games.

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Table of Contents

Introduction

Chapter 1: Integrated Crosstraining
Functional, Integrated, and Sport-Specific Training |
Endurance Sport Injuries | Preventing Injury |
Enhancing Performance

Chapter 2: Flexibility
Importance | Posture | Injury Prevention | Performance |
Length–Tension Relationships | Symmetry | When and How
to Stretch | Yoga | Massage | As You Age

Chapter 3: Trunk Stability
Anatomy of the Trunk | Posture and Neutral Spine |
Training Trunk Stability | Developing Core Strength |
Transverse Abdominis | Learning How to Activate the TVA |
Trunk Stabilization and Strength Exercises

Chapter 4: Joint Stability
Biomechanics | Knee Tracking | Forces | Stable Joints |
The Nervous System | Strengthening Joint Stabilizers

Chapter 5: Balance
Dynamic Balance | Proprioception | Balance and Trunk
Stability | Balance and Joint Stability | Athletic Stance |
Balance Training | Dynamic Balance Strength Training |
Variety

Chapter 6: Agility
Imbalances | Athleticism and Performance | Athleticism
and Injury Prevention | Agility’s Role in Performance |
Cardiovascular Demands | Aerobic Capacity | Aerobic
Interval Training | Anaerobic Endurance | Anaerobic
Interval Training | Drills | Crosstraining

Chapter 7: Strength
Body Composition | The Myth | Functional Strength |
Sport Specificity | Strength Development | Technique |
Tempo, Sets, Reps, and Resistance | Variety |
Strength-Training Exercises | Instability | Personal Trainers |
Supplements | Safety

Chapter 8: Power
Fast- and Slow-Twitch Muscle Fibers | Explosiveness |
Speed Development | Anaerobic Energy System | Reactive
Neuromuscular Training | Sport Specificity | Power
Development | Tempo, Sets, Reps, and Resistance | Power
Training Exercises | Power and Hydration | Variety

Chapter 9: Mental Training
Performance Enhancement | Relaxation | Concentration |
Positive Self-Talk | Imagery | Precompetition Routine | Goal
Setting | Training Logs | Mental Crosstraining | End Result

Chapter 10: Designing a Crosstraining Program
Goals, Needs, Wants, and Abilities | Limiting Factors |
Training Program Evaluation | Program Design | Periodization |
Be Realistic | Follow Through | Reassess | In the End

Appendix A: Training Log
Appendix B: 35-week Training Program for Competitive Endurance Athletes
Appendix C: 32-week Training Program for Cyclists
Appendix D: 26-week Training Program for Nordic Skiers
Appendix E: Crosstraining Workouts
Index
About the Author

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