Strength Training Anatomy for Athletes

Part I. The Basic Principles of Strength Training by Sport

Running Sports
Training Your Thighs So You Can Run Faster
Can 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 Faster
Specific Problems

Team Ball Sports
Hip Work
Classic Hip Problems
How Do the Hamstrings Protect the Cruciate Ligaments?

Golf and Sports Involving Rotation
Problems With Rotation
Back Pain: The Golfer's Paradox
Improving Abdominal and Lumbar Support
How to Stabilize the Shoulders Effectively
Beating Golf Elbow
Reestablishing Symmetry

Swimming and Nautical Sports
Muscles Used in Swimming
The Different Morphological Assets of Good Swimmers
Understanding Shoulder Pain in Athletes
Strength Training to Overcome Shoulder Pain

Racquet and Throwing Sports
Ideal Morphology
Elbow Pain and Tennis Elbow

Cycling and Road Sports
The Ideal Morphology of a Cyclist
The Effects of Strength Training on a Cyclist's Endurance
Specific Injuries

Combat Sports
Strategies to Prevent Injuries

Part II. Exercise for Every Sport

Exercises for Running Sports
Power Runner
Lunge
Horizontal, Vertical, or 45-Degree Leg Press
Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl
Pull Through
Leg Curl
Bent-Knee Leg Lift
Standing Calf Raise
Towel Curl
Toe Raise

Exercises for Team Ball Sports
Hip Rotator Warm-Up Using a Towel
Hip Abduction
Internal Hip Rotation
External Hip Rotation

Exercises for Golf and Sports Involving Rotation
Seated Pelvic Tilt
Standing Ab Twist With a Resistance Band
Plank
Wrist Curl
Myofascial Massage for the Forearms

Exercises for Swimming and Nautical Sports
Pull-Up
Row
Straight-Arm Pull-Down
Bent-Over Lateral Raise
Lateral Raise
Shoulder Rotation With a Resistance Band
External Arm Rotation
Pulley Shoulder Rotation

Exercises for Racquet and Throwing Sports
Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps
Internal Arm Rotation
Finger Extension
Wrist Extension
Reverse Curl
Hips Adduction

Exercises for Cycling and Road Sports
Belt Squat
Back Extension on an Incline Bench
Hybrid JM Press/Bench Press

Exercises for Combat Sports
Bridge (Hip Thrust)
Squat With a Trap Bar or on a Deadlift Machine
Jammer Press
Combo Twist With Simultaneous Pulling and Pushing
Shrug Using an Adjustable Pulley
Sit-Up

Part III. Training Programs for Particular Sports

Preparing to Work Out
Do 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 Sport
Warm-Up Program for the Upper Body
Warm-Up Program for Sports Involving Rotation
Warm-Up Program for the Lower Body
Warm-Up Program for the Entire Body

Programs to Bring a Specific Weak Area up to Par
Strengthening the Shoulders
Strengthening the Shoulder Rotators and Stabilizers
Increasing the Power of Torso Rotation
Strengthening the Core
Strengthening the Adductors
Strengthening the Upper Back
Strengthening the Lower Back
Getting Stronger at Pulling With Your Arms
Getting Stronger at Pushing With Your Arms
Strengthen the Inside of the Forearm to Prevent Golf Elbow
Strengthen the Outside of the Forearm to Prevent Tennis Elbow
Protect Your Neck
Strengthen the Hip Rotator Muscles
Protect the Knees
Protect the Hamstrings
Make Your Thighs More Powerful
Strengthen the Calves
Strengthen 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 Sports
Training for a Sprinter Who Is Tendinous
Training for a Sprinter Who Is Muscular
Hurdle
High Jump
Long Jump and Triple Jump
Pole Vault
Middle- and Long-Distance Running
Racewalking

Training Programs for Team Ball Sports
Soccer
Rugby
American Football
Basketball
Handball
Volleyball

Training Programs for Golf and Sports Involving Rotation
Golf
Archery

Training Programs for Swimming and Nautical Sports
Crawl
Backstroke
Butterfly
Breaststroke
Olympic Diving
Water Polo
Rowing
Kayaking
Sailing
Surfing
Windsurfing
Water Skiing

Training Programs for Racquet or Throwing Sports
Racquet Sports
Discus Throw
Hammer Throw
Javelin Throw
Shot Put
Petanque and Bowling
Baseball and Softball

Training Programs for Cycling and Road Sports
Road Cycling
Track Cycling
All-Terrain and BMX Cycling
Automobile Sports
Motorcycle Racing
Horseback Riding

Training Programs for Combat Sports
Combat Sports
Fencing

Training Programs for Winter and Mountain Sports
Downhill Skiing
Cross-Country Skiing
Hockey and Skating
Climbing

Post-Training Recovery Programs
Should You Train If You Are Still Sore From a Previous Workout?
Recovery Programs for the Upper Body
Recovery Programs for the Lower Body

Frédéric Delavier’s artwork has amazed readers for years, with over two million people turning to his books—including the best-selling Strength Training Anatomy—to learn how muscles perform and affect the body during exercise. Now he brings his work to life again with Strength Training Anatomy for Athletes.

With over 600 full-color photos and 300 anatomical illustrations, you’ll be taken inside 46 exercises specifically selected for the demands of 43 sports and activities. You’ll see how muscles interact with surrounding joints and skeletal structures and how variations and sequencing can isolate specific muscles for more effective and efficient training.

Strength Training Anatomy for Athletes guides you in analyzing the needs of your sport and identifying the most effective exercises for your body type, physical conditioning, and performance goals. You’ll enhance your strengths and minimize your weaknesses with programs for 43 sports and activities, including these:

• Archery
• Basketball
• Baseball and softball
• Combat sports
• Cycling
• Football
• Golf
• Rugby
• Soccer
• Swimming and diving
• Tennis
• Volleyball

Featuring exercises for warm-up, recovery, and injury prevention, Strength Training Anatomy for Athletes is a comprehensive, yet practical, guide to optimizing athletic performance.

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.