Winning Weight Training for Girls / Edition 1

Winning Weight Training for Girls / Edition 1

by David Porter, Jerry Green
     
 

Forty percent of high school athletes are girls. As the number of girls participating in sports of all kinds increases, more and more they will discover the benefits of weight training to enhance athletic performance. Winning Weight Training for Girls explains the effects of weight training, elaborates the principles of weight training, and provides guidelines on how… See more details below

Overview

Forty percent of high school athletes are girls. As the number of girls participating in sports of all kinds increases, more and more they will discover the benefits of weight training to enhance athletic performance. Winning Weight Training for Girls explains the effects of weight training, elaborates the principles of weight training, and provides guidelines on how to start a weight-training program. It also contains an important chapter on safety and how to avoid injury. Detailed descriptions of sport-specific weight-training programs offer players the information they need to get into great shape for their sport, whether basketball, field hockey, softball, or volleyball. Winning Weight Training for Girls is an invaluable guide for young women who participate in sports and for the parents and coaches who support them.

Product Details

ISBN-13:
9780816051854
Publisher:
Facts on File, Incorporated
Publication date:
12/28/2003
Series:
Winning Sports for Girls Series
Edition description:
New Edition
Pages:
224
Product dimensions:
7.44(w) x 9.56(h) x 0.77(d)
Age Range:
12 - 17 Years

Table of Contents

Forewordxi
Introductionxiii
1How Your Muscles Adapt to Weight Training1
How Your Muscles Work1
Effects of Resistance Training2
Endurance Training Versus Resistance Training3
2Principles of Weight Training4
Overloading4
What Is Specificity?5
Variation5
Importance of Rest5
Individualization6
Detraining6
Weight Machines Versus Free Weights7
Other Types of Resistance8
Friction8
Fluid Resistance8
Elasticity8
Plyometric Training8
Strength Versus Power9
Training for Power10
3Getting Started11
Getting a Checkup11
Warming Up and Cooling Down11
Managing Pain12
Overtraining13
What to Wear14
Clothing14
Shoes14
Gloves14
Belts14
Braces and Supports15
4Safety and Avoiding Injury16
Importance of Technique16
Avoiding Muscle Imbalances17
General Safety Tips17
Weight Training and the Young Athlete19
Safety at the Gym19
5Periodized Training21
The Basics21
Determining Your Repetition Maximum (RM)22
How to Vary Your Program24
Training Frequency24
Number of Repetitions25
Training Intensity25
Number of Sets26
Type of Exercises26
Order of Exercises26
Rest Periods During and Between Workouts27
Periodization Phases28
6Sample Preparatory Program29
Functional Strength Base Program30
Preparatory Program32
Hypertrophy/Strength Program33
Strength/Power Program34
7Sport-Specific Programs36
Agility Drills37
Program Phases37
Transition Week37
Hypertrophy Phase38
Strength Phase38
Power Phase38
Complex Exercises39
8Sport-Specific Programs: Basketball40
Basketball Program41
Transition Week41
Hypertrophy Program--8 Weeks42
Strength Program--6 Weeks52
Power Program--5 Weeks59
9Sport-Specific Programs: Field Hockey64
Field Hockey Program64
Transition Week65
Hypertrophy Program--8 Weeks66
Strength Program--6 Weeks75
Power Program--5 Weeks82
10Sport-Specific Programs: Softball87
Softball Program87
Transition Week88
Hypertrophy Program--8 Weeks89
Strength Program--6 Weeks99
Power Program--5 Weeks106
11Sport-Specific Programs: Volleyball112
Volleyball Program112
Transition Week113
Hypertrophy Program--8 Weeks114
Strength Program--6 Weeks123
Power Program--5 Weeks131
12Nutrition136
The Basics136
Proteins136
Water136
Carbohydrates137
Fats137
Vitamins138
Minerals138
Balance and Moderation138
Nutrition for Athletes139
Refueling During Your Workout140
Pre-Workout Meals141
Supplements142
Iron and Calcium142
Performance-Enhancing Substances143
13Exercises--Descriptions and Techniques145
Glossary190
Associations/Organizations197
Further Reading198
Index199

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