Timing Resistance Training

Description Table of Contents Author Excerpts Quotes Since periodization training’s emergence in the 1950s, sport scientists have known that timing is one of the most critical programming variables influencing peak athletic performance. Modern research has taken the application of timing to exercise programming in a new direction, discovering the existence of time clocks inside each of the more than 600 skeletal muscles. Timing Resistance Training examines how these internal clocks use cues provided through exercise programming to regulate physiological processes for better performance.Not just another periodization book, Timing Resistance Training teaches you how to manipulate muscle clocks to train and perform at your best every day—right down to the specific time of day that is best for your body. You will learn to view the muscles as proactive independent physiological systems that can be trained to “think” by delivering timing cues to muscles that tell them when to activate key physiological actions that influence the entire body.Then you will learn how to cue those internal clocks with purposeful training methods like biomechanical pairing of exercises, complex training, and concurrent training. The book addresses rest as an integral training variable and explores the timing of activity–rest cycles versus recuperation only. The text also discusses the concept of undertraining, an intentional program design adjustment that uses the ability of muscle to anticipate training.The final chapters offer tools to create your own training programs for strength, power, and flexibility. These chapters include sample single-session workouts, weekly workouts, and long-term programming routines. With Timing Resistance Training, you can become more purposeful in planning and better utilize strategic timing to get the most out of muscles clocks and achieve optimal performance.Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam. AudienceStrength and conditioning professionals, athletic trainers, personal trainers, and physical therapists who work with athletes; also performance athletes with advanced knowledge of training. Part I. Understand the Science of Muscle ClocksChapter 1. What Is a Muscle Clock? Muscle Clocks: Description and Functions The Master Clock Regulation and Communication Application to Resistance Training Conclusion        Chapter 2. Overcoming Chaos, Confusion, and Interference Molecular Competition Interference Theory Cardiovascular Endurance Training Muscular Endurance Muscle Activation Patterns Competing Muscle Adaptations Cardiovascular Training Interferes With Resistance Training Interference Mechanisms Avoiding Interference Resistance-Trained Athletes High-Intensity Interval Training, Sleep, and Athletes Evidence From Aerobic Endurance Athletes Time of Day Programming Summary ConclusionPart II. Learn the Tools for Exercise ProgrammingChapter 3. Muscle Clocks’ Need for Cues and Recovery Environmental Cues Activity–Rest Patterns Physiological Cues Exercise Training and Programming ConclusionChapter 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises Biomechanical Similarity Exercise Categories ConclusionPart III. Create Effective Training ProgramsChapter 5. Training Muscles to Think and Anticipate Motor Learning Influences Programming Sample Program Programming Summary Statements Age-Related Declines in Anticipation ConclusionChapter 6. Undertraining to Maximize Performance Training Load Intentional Undertraining New Approach to Muscle IQ Rationales for Undertraining Benefits of Undertraining Differentiated Programming ConclusionChapter 7. Using Muscle Clocks to Train for Strength Paired Exercise Resistance Training Model Resistance Training Programming Resistance Exercise Pairing Routines Sample Workouts ConclusionChapter 8. Using Muscle Clocks to Train for Power Complex Training Complex Training Programming Resistance and Plyometric Exercise Pairing Routines Sample Workouts ConclusionChapter 9. Using Muscle Clocks for Concurrent Training Concurrent Training Competing Mechanisms Using Muscle Clocks to Avoid Interference in Programming Cardiovascular Programming to Improve Resistance Training Outcomes Programming Summary Statements ConclusionChapter 10. Using Muscle Clocks to Improve Flexibility Flexibility and Muscle Performance Types of Stretching Muscle Pliability Is a Timing Cue Muscle Length Strength and Power Stimulus Recovery Aid Flexibility Programming Programming Summary Statements Conclusion Amy Ashmore holds a PhD in kinesiology from the University of Texas at Austin and an MS in exercise science from Florida State University. She is the author of dozens of articles, blogs, and continuing education programs recognized by National Strength and Conditioning Association (NSCA), Collegiate Strength and Conditioning Coaches Association (CSCCa), American Council on Exercise (ACE), and American College of Sports Medicine (ACSM). Amy was previously on the sports sciences faculty at Florida State University and is the former program director for sports sciences and sports management at American Military University. She is an author and continuing education provider located in Las Vegas, Nevada. "Amy Ashmore has authored a cutting-edge book that will not only help coaches and trainers set valuable programs in the gym but will also help athletes and fitness enthusiasts achieve pinnacle successes.”—Kevin McGuire, Managing Editor of American Fitness Magazine"I have been privileged to have a professional association with Dr. Ashmore for the past 10 years, during which time she has impressed me with her unique ability to effectively bridge the gap between the scientist and the practitioner."—Cedric X. Bryant, PhD, President and Chief Science Officer of American Council on Exercise"Amy has been writing and presenting for IDEA since 2002. She can get fitness professionals fully engaged in the complexities of biomechanics and physics. She is an intelligent professional, creative teacher, and superb educator."—Sandy Todd Webster, Editor in Chief for IDEA Health & Fitness Association Pairing biomechanically similar exercisesUnderstanding timing cuesWhat is a muscle clock?