Timing Resistance Training

Part I. Understand the Science of Muscle Clocks

Chapter 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
Conclusion

Part II. Learn the Tools for Exercise Programming

Chapter 3. Muscle Clocks' Need for Cues and Recovery
Environmental Cues
Activity-Rest Patterns
Physiological Cues
Exercise Training and Programming
Conclusion

Chapter 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises
Biomechanical Similarity
Exercise Categories
Conclusion

Part III. Create Effective Training Programs

Chapter 5. Training Muscles to Think and Anticipate
Motor Learning Influences
Programming
Sample Program
Programming Summary Statements
Age-Related Declines in Anticipation
Conclusion

Chapter 6. Undertraining to Maximize Performance
Training Load
Intentional Undertraining
New Approach to Muscle IQ
Rationales for Undertraining
Benefits of Undertraining
Differentiated Programming
Conclusion

Chapter 7. Using Muscle Clocks to Train for Strength
Paired Exercise Resistance Training Model
Resistance Training Programming
Resistance Exercise Pairing Routines
Sample Workouts
Conclusion

Chapter 8. Using Muscle Clocks to Train for Power
Complex Training
Complex Training Programming
Resistance and Plyometric Exercise Pairing Routines
Sample Workouts
Conclusion

Chapter 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
Conclusion

Chapter 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

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• Levantamento de pesos