TEXTBOOKS BY M C SIFF
SUPERTRAINING (Siff MC & Verkhoshansky YV 1999 500
pages)
Editorial: 'Fitness and Sports Review International' 29(3/4) BOOK
REVIEW:
SUPERTRAINING . . . . by far one of the most important books that each of
you should possess. It is, without doubt, the most complete and comprehensive
book on just about every aspect of training an athlete. This book can
probably answer most of your questions on different aspects of training an
athlete. Some of the topics covered in this book include various types of
plyometrics, strength training, explosive isometrics, starting strength,
explosive strength, strength endurance, and speed-strength. Important factors
such as the energy systems, adaptation, increasing the working effect of
strength, flexibility, neuro-muscular stimulation, methods of special
strength training, programming and organization of training, models for
structuring the annual training, PNF as a training system, designing sport
specific strength programs, and more are covered in detail.
Some of these topics are quite unique in that not only are they new to most
athletes and coaches in the Western world but are explained and illustrated
by Yuri Verkoshansky, the creator of these modern training methods. It should
also be noted that the information is not limited to only what the authors
have to contribute since there has also been a careful review of pertinent
literature from the West and other countries. This is a book that has no
equal! Nor is there a book that is even comparable to the extent and depth of
the information presented.
SUPERTRAINING belongs in the library of every athlete, coach, researcher,
sports medicine doctor, trainer, and physical education and sports teacher.
In essence, anyone who deals with an athlete, should have a copy of this book.
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SUPERTRAINING CONTENTS
PREFACE
1. STRENGTH AND THE MUSCULAR SYSTEM
Objectives
What is strength?
The origins of strength training science
Pioneers of Strength Training
The fundamental principle of strength training
Neural changes with training
Strength deficit
1.1 Preliminary Issues
1.1.1 Resistance training for different purposes
1.1.2 Factors limiting strength production
1.2 Fundamental Biomechanics of Strength
1.3 A Philosophy of Physical Training
1.4 Specificity in Training
1.5 Strength and Fitness
1.6 The Nature of Strength
Determinants of strength
Shock training and plyometrics
Strength and connective tissue
1.7 The Muscle Complex
1.7.1 The structure of muscle
1.7.2 A model of the muscle complex
Further
information on collagenous tissues
The
structure and function of ligaments and tendons
Mechanical
loading of collagenous tissue
The
role of stored elastic energy
The
influence of exercise on connective tissue
A
modified muscle model
1.7.3 Implications of the Muscle Model for
Flexibility
1.7.4 The Relationship between Stability and
Mobility
1.8 Classification of Muscle Actions
1.9 Cocontraction and Ballistic Movement
1.10 Types of Muscle Contraction
1.11 The Triphasic Nature of Muscle Activity
1.12 Types of Muscle Fibre
The implications of ballistic
research
1.13 The Mechanism of Muscle Growth
The effects of high versus moderate
intensity exercise
1.14 Neurophysiological Aspects of Exercise
1.15 Bioenergetics and the Energy Systems
1.15.1 The energy systems and types of
activity
1.15.2 Energy mechanisms
1.15.3 The short-term energy system
1.15.4 The intermediate energy system
1.15.5 The long-term energy system
1.15.6 Implications for physical
conditioning
1.15.7 Hormonal factors and strength
training
1.16 Adaptation and the Training Effect
1.16.1 The General Adaptation
Syndrome
1.16.2 The Biochemistry of
Adaptation in Sport
The
Specificity of biochemical adaptation
The
sequence of biochemical changes during training
1.16.3 General Theories of the
Training Process
Single-Factor
Model of Training
Two
Factor Model of Training
The
concept of Progressive Overload Training
1.16.4 A Model of
Physical Fitness
2. SPECIAL STRENGTH TRAINING FOR SPORTS MASTERY
The Russian system of classifying athletes
The early stages of strength training
2.1 Schemes for Perfecting Movements
2.1.1 Increasing the working-effect of
movements
2.1.2 Perfecting the motor structure of
movements
The
kinematic pair
The
kinematic chain
The
kinematic system
2.1.3 The biodynamic structure of sporting
movements
2.2 Specialisation to Develop Sports Mastery
2.2.1 Specific forms of producing muscular strength
2.2.2 The functional topography of the muscular
system
2.2.3 Motor specialisation in developing sports
mastery
Heterochronicity
Specialisation
processes
2.3 Characteristics of Physical Fitness
2.3.1 The structure of physical fitness
2.3.2 The interrelation between motor abilities
General
and partial connections
Essential
and non-essential connections
Positive
and negative connections
Direct
and indirect connections
2.3.3 The structure of motor abilities
2.3.4 General concepts of the structure of
physical fitness
3. FACTORS INFLUENCING STRENGTH PRODUCTION
3.1 The Regimes of Muscular Work
3.2 Qualitative Characteristics of Strength
3.2.1 Explosive strength
Quickness
and reactive ability
Speed,
speed-strength and quickness
3.2.2 Strength-endurance
3.3 The Influence of External Conditions on Strength
3.3.1 The influence of the pre-working state of
the muscles
3.3.2 The effect of the load on speed of muscle
contraction
Contraction
speed and strength in acyclic activity
Contraction
strength and speed in cyclic activities
3.3.3 The effect of strength on speed of muscle
action
Speed-strength
and strength-speed
The
interrelation between strength and other fitness factors
3.3.4 The relationship between strength and
posture
3.3.4.1
Strength variation with postural change
3.3.4.2
Strength, safety and pelvic tilt
3.3.4.3
The effect of head position on strength
3.3.4.4
Strength, symmetry and limb alignment
3.3.5 The dependence of strength on bodymass
3.3.6 The relationship between strength and
height
3.3.7 The relationship between strength and age
3.3.8 The relationship between strength and
gender
3.3.9 The increase in human strength over time
3.4 Factors increasing the Working Effect of Strength
3.4.1 The warmup
3.4.2 The after-effect of muscle activity
3.4.3 Additional movement
3.4.4 Preparatory movement
3.4.5 Coordination in muscular work
3.4.6 Efficiency of energy expenditure
3.4.7 Emotion and other psychological
factors
3.4.8 The effect of cold application
3.4.9 Breathing and strength
production
3.4.10 Strength development and proprioception
3.5 Flexibility and Sporting Performance
3.5.1 A definition of
flexibility
3.5.2 The effects of
stretching
3.5.3 The neuromuscular
component of flexibility
3.5.4 Components of joint
flexibility
3.5.5 Parameters of
flexibility
3.5.6 Soft tissue
biomechanics and flexibility
3.5.7 The influence of
exercise on connective tissue
3.5.8 Stretching techniques
3.5.9 Low flexibility
versus non-functional muscle tension
3.6 The Stretching Matrix System
3.7 The Movement Matrix System
The Limitations of Anatomical Movement Analysis
4. THE MEANS OF SPECIAL STRENGTH TRAINING
4.1 The Problem of Training Means
4.1.1 Characteristics of strength increase
4.1.2 The effect of strength training means
4.2 Neuromuscular Stimulation for Strength Development
4.2.1 The physiological effects of electrostimulation
4.2.1.1 Reasons for
conflicting research
4.2.1.2 Clinical
applications of electrostimulation
4.2.1.3 Further
research findings
4.2.1.4 An integrated
theory of electrostimulation
4.2.1.5 The use of
electrostimulation in training
4.2.2 Resistance and strength training
4.2.3 Kinetic energy and strength processes
4.2.4 Isometric training
Isometric training and
angular specificity
Other aspects of isometric
activity
Loadless training
4.2.5 Eccentric training
4.2.6 Isokinetic and other training means
4.2.6.1 The isokinetic
training method
4.2.6.2 Limitations of the
isokinetic method
4.2.6.3 Static-dynamic
methods
4.2.6.4 Choice of muscle
training regimes
4.2.7 The use of training machines
4.2.7.1 Functional resistance
machines
4.2.7.2 Non-functional
resistance machines
4.2.7.3 Machines and the
variable resistance philosophy
4.2.7.4 The training safety
of machines
4.2.7.5 The efficiency of
machine training
4.2.8 The concept of symmetric training
4.2.9 The concept of muscle isolation
4.3 Dynamic Correspondence as a Means of Strength Training
4.3.1 The amplitude and direction of movement
4.3.2 The accentuated region of force production
4.3.3 The dynamics of the effort
4.3.4 The rate and time of maximal force production
4.3.5 The regime of muscular work
4.3.6 Correspondence of training means to the sports movements
4.4 Strength Training and General Endurance
Oxidative capacity and muscular endurance
Strength training and general endurance
The process of functional specialisation
Factor Analysis
5. THE METHODS OF SPECIAL STRENGTH TRAINING
5.1 The Problem of Methods
5.2 General Principles of Special Strength Training
5.2.1 The development of maximum strength
The
repetitive effort method
The
brief maximal tension method
5.2.2 Autoregulating Progressive
Resistance Exercise (APRE)
5.2.3 The development of speed-strength
5.2.4 The development of explosive
strength and reactive ability
The
plyometric method
Plyometrics
as a discrete training system
The
fundamental theory of plyometrics
The
prescription of plyometric exercise
Asymmetric
plyometrics
Non-impact
plyometrics
Analysis
of popular texts on plyometrics
Plyometrics
and The Brain
Various
Shock methods
5.2.5 The development of strength-endurance
5.3 Application of Special Strength Training Means
5.3.1 Interaction between different training
means
5.3.2 A sequential system of training means
5.3.3 The conjugate sequence system of training
means
5.4 The Principal Aims in Organising Special Strength Training
5.4.1 Converging the partial effects of
strength training means
5.4.2 Acceleration of specific adaptation
5.4.3 Specific correspondence of the
training effect
5.4.4 Maintaining the strength training
effect
5.5 Cross Training as a Conditioning Variation
5.6 Circuit Training
5.7 Concluding remarks
6. PROGRAMMING AND ORGANISATION OF TRAINING
6.1 The Development of Training Organisation
Ways of organising training
6.2 Periodisation as a Form of Organisation
6.2.1 Types of Periodisation
6.2.2 Calculation of the
parameters of periodisation
6.2.3 The relationship
between intensity and volume
6.3 Training as an Objective of Management
6.4 Prerequisites for Organising Training
6.5 Classification of Sports
6.6 Characteristics of the Training Process
6.6.1 Adaptation to Intense Muscular Work
6.6.2 Structural-Functional Specialisation in
Training
6.6.3 The Structure of Special Physical
Preparedness
6.7 Preparedness and the Training Load
6.7.1 The Training Load and its Effect
6.7.2 Factors determining the Training
Effect
6.7.3 The Contents of the Loading
Specificity
of the load
Training
potential of the loading
6.7.4 The Volume of the Training Load
6.7.5 The Organisation of Training Loads
6.8 The Long-Term Delayed Training Effect
6.9 The Dynamics of Training in the Annual Cycle
6.10 Principles of Programming and Organising Training
6.10.1 Forms of Constructing Training
6.10.2 Organisational Aspects of Structuring Training
Complex training
Unidirectional training
Concentrated loading
Problems with concentrated
loading
The use of concentrated
loading
Use of the conjugate sequence
system
6.10.3 Constructing Training by Functional Indicators
6.11 Primary Aims in Programming Training
6.12 Models for Structuring Annual Training
Examples of descriptive modelling
The composition of the concentrated
loading volume
6.12.1 A Model for Sports requiring Explosive Strength
6.12.2 A Model for Medium Duration Endurance Sports
6.12.3 A Model for Long Duration Endurance Sports
6.12.4 A Model for Sports requiring Tricyclic Periodisation
More advanced use of concentrated loading
6.12.5 Practical Principles of Programming
6.13 A Sequence for Programming Annual Training
6.14 Managing the Training Process
6.15 The Future of Programming Training
7. A COMPENDIUM OF STRENGTH TRAINING METHODS 425
7.1 Resistance Training Methods
Maximal Methods
Supramaximal Methods
Circamaximal Methods
Reactive Methods
Miscellaneous Methods
7.2 PNF as a Training System 434
7.2.1 Definition and Scope of PNF
7.2.2 Relationship of PNF to physical conditioning
7.2.3 The fundamentals of PNF
7.2.3.1 The principles of PNF
7.2.3.2 Procedures of PNF
7.2.3.3 Patterns of PNF
7.2.3.4 Positions and
Postures of PNF
7.2.3.5 Pacing in PNF
7.2.4 Modifications to PNF
7.2.5 Functional Neuromuscular Conditioning
7.3 Muscle Training
7.3.1 A summary of movements of the
joints
7.3.2 Examination of some Joint Actions
7.4 Use of the Strength Training Compendium
8. DESIGNING SPORT SPECIFIC STRENGTH PROGRAMMES 449
8.1 Preliminary Considerations
8.2 Needs Analysis and Sports Modelling
8.3 The Training Programme
8.4 Classification of Exercises for Sports Training
Weightlifting Exercises
Powerlifting Exercises
Hybrid Lifting Exercises
8.5 Overtraining
8.6 Restoration and Stress Management
Stress and restorative measures
Application of restorative measures
Restorative means
Massage methods
Massage variables
Complexes and Periodisation in Restoration
Research into Restoration Methods
8.7 The Use of Testing
8.8 Principles of Safety in Strength Training
8.9 Safety and Training Apparel
8.9.1 Lifting, belts and breathing
8.9.2 Shoes and safety
8.10 Safety and Machine Training
8.11 Protection by the muscles
8.12 Towards the Future
Non-physical Factors
Lessons from Modern Physics
Changes of State
Fuzzy Fitness
Applications of New Methods
Innovations in Testing
Kinaesthetic Manipulation and Education
Advances in Methods of Coaching
References and Bibliography
For further information or ordering, write to: mcsiff@aol.com
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FACTS AND FALLACIES OF FITNESS (Mel C Siff 2000 ) 300 pages
BACK COVER INFORMATION
Toe touching is dangerous. Squats damage your knees. Deadlifts cause
slipped discs. Aerobic exercise is essential for cardiac health. Never hold
your breath during exercise. Ballistic stretching is harmful. Resistance
training is bad for children. Weightlifting slows you down and makes you
muscle bound. Straight leg situps destroy your lower back. Injuries are
caused if your muscles have the wrong strength ratios. You must do special
exercises to strengthen the rotator cuff muscles. Leg extensions are safer
than squats.
If you are even vaguely interested in fitness, sport and health, you will
have come across these proclamations and many more. Have you ever checked to
see if they are true? Or do you simply follow them blindly?
This book uses biomechanics, physiology, science and logic to investigate
these and hundreds of other beliefs drawn from many years of the author's
experiences in strength training, aerobics instruction, competitive lifting,
sports coaching, sports science and university teaching. What emerges is a
startling exposé which reveals that many ideas accepted as gospel in the
realm of fitness and sport are more fallacy than fact.
Its heretical chapters will take you on a controversial tour through the
halls of fitness and sports mythology and change your views forever. Some of
the unique material here has been presented at many conferences throughout
the world and has already made a major impact on the way in which fitness and
sports training is viewed and taught.
If you are a personal trainer, group fitness instructor, sports coach,
physical therapist, any other worker in the health professions, or simply a
fitness fanatic, then this book is for you. It will help you raise your
level of professionalism and serve as a valuable resource for years to come.
The author is an internationally renowned sports scientist, consultant and
presenter, who has helped numerous athletes, teams and organisations in their
quest for excellence. He also co-authored Supertraining, one of the most
authoritative textbooks yet published in strength training.
Dr Yuri Verkhoshansky, renowned Russian scientist who pioneered plyometrics:
"Dr Siff is one of the world's leading specialists in sports science,
well-known in many countries. His encyclopaedic knowledge is most impressive
and is considered by our scientists to be very important for sports science,
as it contains valuable unique ideas and practical methods of training in all
sports."
CONTENTS
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1. INTRODUCTION
2. ALL THOSE FALLACIES
A Compendium of Popular Fitness Fallacies
Before You Go Any Further
3. A DISSECTION GUIDE
Rules of Exercise?
How to Distinguish Fact from Fallacy
Techniques of Persuasion
4. DISSECTING THE EXERCISES
Our First Dissection
Fallacies Among General Fundamentals
Fallacies of Cardiovascular and Aerobics Fundamentals
Strength Fallacies
Postural Fallacies
5. SOME MORE DISSECTIONS
Fallacies of Warming Up and Stretching
Fallacies of General Popular Exercises
Fallacies of Aerobics Classes
Fallacies of Resistance Exercise
Fallacies of Equipment and Apparel
Fallacies of Special Population Training
6. FUNDAMENTAL ISSUES
What is Fitness?
Fitness in Sport
Are the Fit Healthier?
Fat and Fit?
Is Exercise Testing Necessary?
What Research does not Tell You
Pain and Gain
What is Stability?
The Specificity of Movement Patterns
Is Lactic Acid a Toxin?
Spinal Terminology
What is Fatigue?
Is Muscle Fibre Typing Valuable?
Types of Muscle Contraction
7. CARDIOVASCULAR ISSUES
Matters of the Heart
An Irregular Heart may be Healthier
Oxygen Debt?
Heart Rate and Cardiovascular Fitness
How Strenuous is that Exercise?
The Heart is not just a Pump
8. BIOMECHANICAL ISSUES
Myths of Antagonistic Muscles
A Flat Back?
Back Facts and Figures
Back Pain and the Mind
Strength and Connective Tissue
Back Pain and Evolution
Foot Mechanics and Shoes
The Effect of Head Position on Strength
What is Hyperextension?
The Dogma of Isokinetics
Strength Training and Muscle Tension
What Newton really Said
Correct Pelvic Tilt?
Safe Lifting
Correct Lumbar Lifting Posture?
Lifting Revisited
Weight Training and the Back
Lumbar Pelvic Rhythm
Inflexibility or Spurious Muscle Tension?
Triphasic Muscle Action
Diaphragm and Stabilising
Correct Sitting Posture?
9. AEROBICS ISSUES
What is Aerobics Really?
Is Low Impact Safer?
Dumbbells in Aerobics Classes
Plyometrics in Aerobics ?
Heart Rate in Low or High Impact Aerobics
Elastic Band Aid for Aerobics
Structural Exercises?
Callanetics?
PNF Aqua-Exercise
Toe-Heel Doctrine in Aerobics
Mind-Body Aerobics
10. FLEXIBILITY ISSUES
Is Flexibility Training Necessary?
Active, Passive and Other Stretches
Do You need a Warmup?
Facts on Warming Up
11. GENERAL TRAINING ISSUES
Progressive Overload?
Structural vs Functional Training
The Bodybuilding Paradigm
Is Symmetric Training advisable?
Autoregulating Progressive Resistance Exercise
Hybrid Training - A Strength Training Innovation
Loadless Training
Using PNF in Training
What is Periodisation?
Comparison of Training Regimes
Design of Sports Training Programmes
Gorilla Power
12. STRENGTH AND RESISTANCE ISSUES
Scientific Resistance Training in Sport
Resistance Training for Different Purposes
Bigger, Faster, Stronger?
Speed-Strength Training
Eccentrics and Muscle Soreness
Strength and Size
Closed vs Open Chain Exercise
Slow Training and No Momentum?
Strength and Gender
Peripheral Heart Action
Competitive Lifting for Juveniles?
Muscle Hypertrophy Formulae?
The Hardgainer
Muscle Pain for Gain?
13. SAFETY ISSUES
Exercise Readiness Questionnaire
Dangerous Exercises: Fact or Fiction?
Safety Mania
Safety in Exercise
Contraindicated Exercise May Protect
Muscles may not Protect
Are Ballistics Dangerous?
Types of Overtraining
Personal Liability
Safety in the Health Club
Equipment Safety
14. PERSONAL TRAINING ISSUES
The Personal Trainer
Becoming a Successful Personal Trainer
Instructions and Performance
The Art of Public Speaking
Fitness Guru Kit
Skinfold Champions
Bodybuilding Anorexia
Rules of Treatment
15. SPECIFIC EXERCISE ISSUES
Abominable Abdominals
Ab Mania
Abdominal and Trunk Exercise
Beyond Bent Knee Situps
Straight Leg Situps
Leg Raises - Sane or Insane?
Why Situp Testing?
Islated Muscle Testing?
Is there a Bicep Curl?
Special Rotator Cuff Exercises?
All Squats the Same?
16. EQUIPMENT ISSUES
Training Machines
Safety and Machine Training
Machine Testing?
Equipment Purchase Questionnaire
Passive Exercise Systems
Lifting, Belts and Breathing
Shoes and Safety
Ball Balance Training
17. PLYOMETRICS ISSUES
What is Plyometrics?
Understanding Plyometrics
Powermetrics, Not Plyometrics!
Non Impact Plyometrics
Asymmetric Plyometrics
Plyometrics and the Brain - The Missing Dimension
18. BRAIN AND MIND ISSUES
The Brain-Mind Link
Neural Changes with Training
Mental Preparation in Sport
The Mind and Body Shaping
The Endorphin Story
Auto-Mind Training
19. HEALTH ISSUES
Exercise and Stress
AIDS Tales
Losing Weight?
Spot Reduction Revisited
Slimming with High Carbohydrate Diets
Bouncing for Life?
X-Rays and Your Health
The Greatest Medical Challenge?
20. NUTRITION AND DRUG ISSUES
The Cholesterol Debate
Butter or Margarine?
Fat Substitutes
Fad Diets
Food Consumption to Test Fitness?
Low Fat Dairy Substitutes?
Slim Before Breakfast
Sugar for Energy?
Calorie Counting
Health Watch: Paracetamol, IUD, Inderal and Other
Left Handed Food
Nutrition for Performance
Synchronised Sports Nutrition
The Steroid Game
Steroids for Endurance?
The Farce of Steroid Testing
Food and Behaviour
Eat Right For Your Blood Type
The Creatine Story
21. EASTERN TRAINING ISSUES
The Chinese System of Quantal Training
Chinese Secrets
Adaptogens and Other New Ideas
Kinaesthetic Manipulation
Sports Restoration and Massage
22. CONCLUSION
23. SOURCES OF INFORMATION
For further information or ordering, write to: mcsiff@aol.com
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