Science and Practice of Strength Training

Vladimir M. Zatsiorsky, PhD, is an emeritus professor of kinesiology at Penn State University. A strength and conditioning consultant for Olympic teams from the former Soviet Union for 26 years, Zatsiorsky has trained hundreds of world-class athletes. He has also authored or coauthored 15 books and more than 350 scientific papers. His books have been published in a variety of languages, including English, Russian, German, Spanish, Chinese, Japanese, Portuguese, Italian, Polish, Czech, Rumanian, Serbo-Croatian, Hungarian, and Bulgarian. He has received honorary doctoral degrees from universities in Poland and Russia and is an honorary member of the International Association of Sport Kinetics. Zatsiorsky served for 20 years on the Medical Commission of the International Olympic Committee. In his spare time, he enjoys reading, listening to classical music, and exercising. William J. Kraemer, PhD, is a full professor in the department of human sciences in the College of Education and Human Ecology at The Ohio State University. Prior to this appointment, he held full professorships at the University of Connecticut, Ball State University, and Pennsylvania State University, along with joint appointments at the medical schools of these institutions. He also has been a teacher and coach at the secondary and college levels and was a captain in the U.S. Army, working at the U.S. Army's Research Institute of Environmental Medicine in Natick, Massachusetts. He has had extensive experience working with coaches and athletes in developing their strength training programs. Dr. Kraemer is a fellow of several organizations, including the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA). He has served as a member of the ACSM's board of trustees and their administrative council, and he is a past president of the NSCA. He has authored and coauthored over 500 peer-reviewed manuscripts in the scientific literature. He has received numerous awards for his work and research, including the 2020 ACSM Citation Award, ACSM's Joseph B. Wolfe Memorial Lecture Award, and NSCA's Lifetime Achievement Award. In 2016 he received an honorary doctorate from the University of Jyvaeskylae in Finland. He has been ranked as one of the top strength and conditioning and sport science professionals in the world. Andrew C. Fry, PhD, is a professor in the department of health, sport, and exercise sciences at the University of Kansas. After obtaining his bachelor's degree in physical education at Nebraska Wesleyan University, he earned his master's degree in exercise science from the University of Nebraska-Lincoln and his doctorate in exercise physiology from Penn State University. During his two-year postdoctoral training, Fry studied cellular and molecular muscle physiology at Ohio University. This was followed by 13 years at the University of Memphis, where he was the director of the Exercise Biochemistry Laboratory. At the University of Kansas, he helped develop the Research and Coaching Performance Team in collaboration with University of Kansas Athletics. His research interests over the years have consistently focused on physiological and performance responses and adaptations to resistance exercise, as well as overtraining.

Part I. Basis of Strength Training Chapter 1. Basic Concepts of Training Theory Adaptation as a Main Law of Training Generalized Theories of Training Training Effects Summary Chapter 2. Task-Specific Strength Elements of Strength Determining Factors: Comparison Across Tasks Summary Chapter 3. Athlete-Specific Strength Muscle Force Potential (Peripheral) Factors Neural (Central) Factors Taxonomy of Strength Summary Part II. Concepts of Strength Training Chapter 4. Training Intensity Measurement Techniques Exercising With Different Resistance Training Intensity of Elite Athletes Optimal Training Intensities From Comparative Research Methods of Strength Training Summary Chapter 5. Timing in Strength Training Structural Units of Training Short-Term Planning Medium-Term Planning (Periodization) Periodized Programming Models Summary Chapter 6. Exercises Used for Strength Training Classification Exercise Selection for Beginning Athletes Exercise Selection for Qualified Athletes Additional Types of Exercises Used for Strength Training Experimental Methods of Strength Training Breathing During Strength Training Summary Chapter 7. Velocity in the Weight Room How to Measure Velocity Considerations When Testing Measuring High-Velocity Lifts in the Weight Room Slow-Velocity Concentric Resistance Exercise Slow-Velocity Eccentric Resistance Exercise Velocity-Related Assessments in the Weight Room Training Method Variations and Weight Room Velocity Using Lifting Velocity to Determine Training Load and Volume Summary Chapter 8. Injury Prevention Factors Contributing to Increased Injury Risks in the Weight Room Training Rules to Avoid Injury Lower Back Pain and Injury Biomechanical Properties of Intervertebral Discs Mechanical Load Affecting the Intervertebral Discs Injury Prevention to the Lumbar Region Summary Chapter 9. Overreaching, Overtraining, and Recovery Training Monotony and Variation Types of Resistance Exercise Psychology of Resistance Exercise Overtraining Speed Is Very Sensitive Lifting Power Decrements Vertical Jump Rate of Force Development Strength Decrements So Which Performance Tests? Physiology of Resistance Exercise Overtraining Sequence of Performance Impairments Summary Chapter 10. Monitoring Athletes in the Weight Room Purpose of Testing Who Is the Tester? What Is Monitored? Practical Considerations Related to Assessment Monitoring Tests Analyzing and Reporting Results Summary Chapter 11. Goal-Specific Strength Training Developing a Profile of Target Goals Evidence-Based Practice Testing and Monitoring Progress Strength Performance Power Performance Muscle Mass Endurance Performance Injury Prevention Summary Part III. Strength Training for Specific Populations Chapter 12. Strength Training for Women Coaching Style Is Important The Need for Strength Training for Women in Sports Benefits and Myths of Strength Training for Women Trainable Characteristics of Muscle Development of Lean Tissue Mass Physiological Contrasts Between Women and Men Strength Training Guidelines for Women Athletes Incidence of Injury Menstrual Cycle and Strength Training The Female Athlete Triad Summary Chapter 13. Strength Training for Young Athletes Safety and Strength Training for Young Athletes Types of Musculoskeletal Injuries Primary Factors in Avoiding Injury When to Start Benefits of Strength Training for Young Athletes Myths of Strength Training for Children Strength Training Guidelines for Young Athletes Long-Term Athletic Development Summary Chapter 14. Strength Training for Senior Athletes Age and Its Effects on Strength and Power Training for Strength Gains Training for Muscular Power Nutrition, Aging, and Exercise Challenges Recovery From Resistance Exercise Strength Training and Bone Health Strength Training Guidelines for Senior Athletes Summary