Foreword

Acknowledgments

Introduction

Part I Fitness Fundamentals

Chapter 1. Ready to Train

Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding

FUNdamental Fitness

Muscles, Bones, and Connective Tissue

Program Assessment

Getting Ready

Summary

Chapter 2. Program Prescriptions

Training Guidelines

Program Considerations

Play Education

Summary

Chapter 3. Exercise Technique and Training Procedures

Understanding Children

Being a Teacher

Developing the Fitness Workout

Using Equipment Safely

Keeping It Progressive

Summary

Part II Exercises

Chapter 4. Free Weights

Training With Free Weights

Free-Weight Exercises

Summary

Chapter 5. Weight Machines

Training on Weight Machines

Weight Machine Exercises

Summary

Chapter 6. Elastic Bands and Medicine Balls

Training With Elastic Bands and Medicine Balls

Elastic Band Exercises

Medicine Ball Exercises

Summary

Chapter 7. Body-Weight Training

Using Body Weight as Resistance

Body-Weight Exercises

Summary

Part III Program Design

Chapter 8. General Preparation

Preparatory Conditioning

Training Youth

Dynamic Motivation

Summary

Chapter 9. Basic Strength and Power for Ages 7 to 10

Components of the Warm-Up and Cool-Down

Strength-Training Program

Strength-Training Exercises

Training Considerations

Summary

Chapter 10. Intermediate Strength and Power for Ages 11 to 14

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine Strength-Training Exercises

Medicine Ball Strength-Training Exercises

Training Considerations

Summary

Chapter 11. Advanced Strength and Power for Ages 15 to 18

Components of the Warm-Up and Cool-Down

Strength-Training Program

Machine and Free-Weight Strength-Training Exercises

Medicine Ball and Elastic Band Strength-Training Exercises

Training Considerations

Summary

Chapter 12. Sport-Specific Power and Strength for Young Athletes

Training for Sport Conditioning

Baseball and Softball

Basketball and Volleyball

Dancing and Figure Skating

Football and Rugby

Ice Hockey and Field Hockey

Soccer

Swimming

Tennis

Track: Sprints and Jumps

Track: Distance Running

Summary

Part IV Long-Term Planning and Nutritional Support

Chapter 13. Periodization and Recovery

Overreaching and Overtraining

Models of Periodization

Rest and Recovery

Long-Term Development

Summary

Chapter 14. Eating for Strength and Performance

Basics of Healthy Eating

Children's Nutritional Needs

Hydration

Snack Foods

Summary

Appendix A: Sample Workout Log

Appendix B: Suggested Readings

Index

About the Authors

Youth Strength Training

Programs for Health, Fitness, and Sport