Strength Training Anatomy for Athletes

FrÉdÉric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris FacultÉ de MÉdecine.The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Iron Man. He is the author of the best-selling Strength Training Anatomy, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, Delavier's Core Training Anatomy, Delavier's Stretching Anatomy, and Delavier’s Women’s Strength Training Anatomy Workouts.Delavier won the French powerlifting title in 1988 and gives worldwide presentations on the sport applications of biomechanics. His teaching efforts have earned him the Prix de Techniques et de PÉdagogie Sportive. Delavier lives in Paris, France.Michael Gundill has written 16 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, The Strength Training Anatomy Workout III, and Delavier’s Women’s Strength Training Anatomy Workout. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.

• Part I. The Basic Principles of Strength Training by SportRunning SportsTraining Your Thighs So You Can Run FasterCan You Skip Strength Training?How Can Strength Training Help You Run Faster?Which Muscles Should You Focus on During Strength Training?These Hidden Muscles Can Make You Run FasterSpecific ProblemsTeam Ball SportsHip WorkClassic Hip ProblemsHow Do the Hamstrings Protect the Cruciate Ligaments?Golf and Sports Involving RotationProblems With RotationBack Pain: The Golfer's ParadoxImproving Abdominal and Lumbar SupportHow to Stabilize the Shoulders EffectivelyBeating Golf ElbowReestablishing SymmetrySwimming and Nautical SportsMuscles Used in SwimmingThe Different Morphological Assets of Good SwimmersUnderstanding Shoulder Pain in AthletesStrength Training to Overcome Shoulder PainRacquet and Throwing SportsIdeal MorphologyElbow Pain and Tennis ElbowCycling and Road SportsThe Ideal Morphology of a CyclistThe Effects of Strength Training on a Cyclist's EnduranceSpecific InjuriesCombat SportsStrategies to Prevent InjuriesPart II. Exercise for Every SportExercises for Running SportsPower RunnerLungeHorizontal, Vertical, or 45-Degree Leg PressGlute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring CurlPull ThroughLeg CurlBent-Knee Leg LiftStanding Calf RaiseTowel CurlToe RaiseExercises for Team Ball SportsHip Rotator Warm-Up Using a TowelHip AbductionInternal Hip RotationExternal Hip RotationExercises for Golf and Sports Involving RotationSeated Pelvic TiltStanding Ab Twist With a Resistance BandPlankWrist CurlMyofascial Massage for the ForearmsExercises for Swimming and Nautical SportsPull-UpRowStraight-Arm Pull-DownBent-Over Lateral RaiseLateral RaiseShoulder Rotation With a Resistance BandExternal Arm RotationPulley Shoulder RotationExercises for Racquet and Throwing SportsRing Fly, Suspended Push-Up, and Dip Using Rings or Suspension StrapsInternal Arm RotationFinger ExtensionWrist ExtensionReverse CurlHips AdductionExercises for Cycling and Road SportsBelt SquatBack Extension on an Incline BenchHybrid JM Press/Bench PressExercises for Combat SportsBridge (Hip Thrust)Squat With a Trap Bar or on a Deadlift MachineJammer PressCombo Twist With Simultaneous Pulling and PushingShrug Using an Adjustable PulleySit-UpPart III. Training Programs for Particular SportsPreparing to Work OutDo You Need to Plan Out Your Workouts in Advance?How Many Strength Training Workouts Should You Do Each Week?Warm-Up Programs to Do Before Strength Training or Before Playing Your SportWarm-Up Program for the Upper BodyWarm-Up Program for Sports Involving RotationWarm-Up Program for the Lower BodyWarm-Up Program for the Entire BodyPrograms to Bring a Specific Weak Area up to ParStrengthening the ShouldersStrengthening the Shoulder Rotators and StabilizersIncreasing the Power of Torso RotationStrengthening the CoreStrengthening the AdductorsStrengthening the Upper BackStrengthening the Lower BackGetting Stronger at Pulling With Your ArmsGetting Stronger at Pushing With Your ArmsStrengthen the Inside of the Forearm to Prevent Golf ElbowStrengthen the Outside of the Forearm to Prevent Tennis ElbowProtect Your NeckStrengthen the Hip Rotator MusclesProtect the KneesProtect the HamstringsMake Your Thighs More PowerfulStrengthen the CalvesStrengthen the Bones to Avoid Fractures in Sports Where You Could Fall (e.g., Cycling, Riding a Motorcycle, Skiing) or in Contact Sports (e.g., Rugby, Combat)Training Programs for Running SportsTraining for a Sprinter Who Is TendinousTraining for a Sprinter Who Is MuscularHurdleHigh JumpLong Jump and Triple JumpPole VaultMiddle- and Long-Distance RunningRacewalkingTraining Programs for Team Ball SportsSoccerRugbyAmerican FootballBasketballHandballVolleyballTraining Programs for Golf and Sports Involving RotationGolfArcheryTraining Programs for Swimming and Nautical SportsCrawlBackstrokeButterflyBreaststrokeOlympic DivingWater PoloRowingKayakingSailingSurfingWindsurfingWater SkiingTraining Programs for Racquet or Throwing SportsRacquet SportsDiscus ThrowHammer ThrowJavelin ThrowShot PutPetanque and BowlingBaseball and SoftballTraining Programs for Cycling and Road SportsRoad CyclingTrack CyclingAll-Terrain and BMX CyclingAutomobile SportsMotorcycle RacingHorseback RidingTraining Programs for Combat SportsCombat SportsFencingTraining Programs for Winter and Mountain SportsDownhill SkiingCross-Country SkiingHockey and SkatingClimbingPost-Training Recovery ProgramsShould You Train If You Are Still Sore From a Previous Workout?Recovery Programs for the Upper BodyRecovery Programs for the Lower Body