Chapter 1. Periodization of Resistance Training
Eastern European Influence on Periodization Training
Classic Strength and Power Periodization
Efficacy of Classic Strength and Power Periodization
Nonlinear Periodization
Efficacy of Nonlinear Periodization
Efficacy of Session by Session Variation
Impetus for the Flexible Nonlinear Approach to Periodization
Summary
Chapter 2. Training Principles
Specificity
Progressive Overload
Training Frequency
Summary
Chapter 3. Acute Program Variables
Exercise Choice
Exercise Order
Number of Sets
Training Intensity
Length of Rest Periods
Summary
Chapter 4. Practical Considerations
Comparison of Periodization Models
Physiology of Nonlinear Periodization Workouts
Optimal Program Sequencing
Master Schedules
Individualization
Readiness to Train
Summary
Chapter 5. Workout Design
Base Program Phase
Exercise Stimuli
Standard Workouts
Active and Total Rest Days
Summary
Chapter 6. Assessment
Preexercise Assessments
Alternative Workouts
Evaluating Training Progress
Summary
Chapter 7. Training Tips and Tools
Training Logs
Choice of Exercise
Muscles Exercised
Muscle Soreness, Tissue Damage and Recovery
Aging Considerations
Youth Considerations
Sex Considerations
Summary
Chapter 8. Case Studies