Strength Training & Kettlebell
The ultimate guide for athletes and coachesOlympic weightlifting is regarded as the supreme discipline amongst strength sports. However, it is not just weightlifters, but any athlete who is serious about building muscle, gaining strength and improving their strength endurance who cannot avoid the snatch and the clean & jerk. A prerequisite is proper technique, which must be learnt and maintained in daily training.In his book, coach and American weightlifting champion Greg Everett explains in detail and in an easy-to-understand way what constitutes good technique and what else is important in Olympic weightlifting. With over 600 illustrations, training plans, tables and step-by-step guides, this handbook is aimed at anyone who teaches or is learning weightlifting, wants to eliminate mistakes and refine their technique. As well as the basics – such as breathing and stance – and the individual phases of the exercise, Everett also covers proper warm-ups and the most effective supplementary exercises, such as squats and deadlifts. Furthermore, he provides many useful tips on nutritional supplements and also addresses the topics of mobility and flexibility. This holistic approach, which combines theory and practice in an exemplary manner, makes *Olympic Weightlifting* an indispensable training handbook. About the authorGreg Everett is the head coach of Catalyst Athletics, one of the most successful teams in Olympic weightlifting, which regularly wins numerous medals at both state and national level in the USA. Everett himself has also won several national competitions. In 2015, he became American champion and, in the same year, set a US record in the clean and jerk with 105 kg (in his age group of 35 to 39-year-olds). His handbook, *Olympic Weightlifting*, is the world’s most successful book on the subject and is regarded as the definitive work.
Arnold Schwarzenegger is the most successful bodybuilder of all time; his *Bodybuilding Bible* is the undisputed bestseller on the subject and remains the definitive guide for all bodybuilding enthusiasts to this day. In this expanded and updated new edition, featuring over 800 photographs from the golden age of bodybuilding, the five-time world champion and seven-time Mr Olympia provides a comprehensive introduction to the secrets of his sport: The key training principles Exercises for all muscle groups The basics of diet and nutrition Posing Competition preparation The best strategies for stepping off the stage as a winner Whether you’re a beginner or a competitive athlete – every fitness enthusiast will benefit from Arnold’s wealth of experience! »‘Whenever bodybuilders face a situation for which there is no easy solution, whenever a problem arises in their competitive career, or whenever bodybuilding beginners need advice and guidance, I hope they will turn to this book and find the solution to their problems.’ - Arnold Schwarzenegger Read an extract This book is an updated and expanded new edition of *The Big Book of Bodybuilding* by Arnold Schwarzenegger, originally published in 1986 by Heyne Verlag. Paperback, 672 pages Published: October 2019 Weight: 2120 g ISBN: 978-3-7423-0958-7
Powerlifting is extremely demanding, both technically and physically. To meet these high standards, focused, intensive training is essential. Drawing on their own practical experience, multiple world champion Dan Austin and strength and endurance specialist Bryan Mann introduce you to the specific aspects of powerlifting and provide comprehensive, well-founded guidance – from mental preparation and proper nutrition to the correct execution of the three disciplines: the squat, bench press and deadlift. With 100 exercises, as well as training programmes and periodisation plans, you can work specifically on your strength and technique and continuously improve. In addition, strategies for competition preparation, training optimisation and injury prevention will help you to perform at your absolute best in the long term. Dan Austin has been working as a strength and endurance coach for over 20 years and is currently employed at the University of South Carolina. He competed in powerlifting for 30 years, winning 9 world championships and 15 national championships over the course of his career, and setting several world records. He was voted the greatest powerlifter of all time in his weight class and was inducted into the Powerlifting Hall of Fame in 2011.Bryan Mann, a certified strength and conditioning coach, has already worked with many professional athletes and is currently based at the University of Missouri. During his secondary school and university years, he was a four-time national champion and two-time world champion in powerlifting, and was ranked among the top 20 athletes in his age group.
For most people who train, building more muscle mass to achieve a visually defined physique is the ultimate goal when it comes to lifting weights. However, there are further reasons to build muscle – a process known as hypertrophy: studies have long shown that more muscle improves general health and fitness and plays a crucial role in reducing body fat. But how can optimal hypertrophy be achieved? Which exercises are best suited to which goals? What does the ideal training plan look like? How often should you train? What should you bear in mind when choosing weights? The authors – renowned scientists in the fields of muscle building, strength training and nutrition for strength athletes – provide detailed answers to these and many other questions. They examine hypertrophy from every angle, offer well-founded insights into training theory and thereby provide the necessary understanding to apply training plans effectively. A key focus is the scientific analysis of common exercises in fitness and strength training, which illustrates that factors such as different grip widths or foot positions – as well as the right diet – often determine whether training goals are achieved more effectively and quickly. With this expertise, the authors set new standards in hypertrophy training – so that every athlete can achieve their best possible performance.Prof. Dr Stephan Geisler is Professor of Fitness and Health at IST University in Düsseldorf, heads the fitness trainer training programme at the German Sport University Cologne, and is a co-founder of the German Fitness Science Council as well as the designated President of the National Strength and Conditioning Association (NSCA) for Germany. His main areas of focus, both in teaching and research, lie in the field of strength training and hypertrophy. As an author and reviewer, he has already published numerous international papers. He also runs the educational YouTube channel ‘Der Fitnessprofessor’.Dr Simon Gavandastudied at the German Sport University Cologne. Since 2015, he has been working as a research assistant at IST University of Applied Sciences in Düsseldorf, where his research primarily focuses on the effectiveness of various strength training methods. Furthermore, the former European football champion works as a licensed athletic trainer for various sports federations. Dr Eduard Isenmann studied sport at the German Sport University Cologne and chemistry at the University of Cologne. He subsequently completed his PhD at the Institute for Cardiovascular Research and Sports Medicine, Department of Molecular and Cellular Sports Medicine, at the German Sport University Cologne. As a scientist, his research focuses on the influence of nutrition and dietary supplements on promoting recovery and enhancing performance in competitive sport. He is a research assistant at the IST University of Applied Sciences in Düsseldorf and at the German Sport University Cologne.Tim Haversholds a Master’s degree in Applied Neuroscience in Sports & Exercise and a Bachelor’s degree in Fitness Science. Alongside his academic career, he has gained experience as a coach. He is a research assistant at the IST University of Management in Düsseldorf within the Department of Fitness & Health, where he supports the department in applied research activities. His sporting passion lies in powerlifting, which allows him to combine his theoretical scientific skills with practical experience.
Squats, bench presses and deadlifts These exercises are the crown jewels of strength training and essential movement patterns for most sports. However, performing them correctly with heavy weights poses a major challenge for most athletes. In this book, Alexander Pürzel, a sports scientist and European powerlifting champion, presents the best methods for analysing the technique behind these three exercises and improving them in practice. This gives athletes the opportunity to truly understand the movement sequences, identify their own weaknesses and work on them in a targeted manner. Fifty exercises help to address individual problem areas, improve mobility, correct imbalances and realise one’s full strength potential. Read an extract | Table of contents The author, Alexander Pürzel, is a sports scientist and European Championship gold medallist. He conducts research at the University of Vienna in the fields of movement science and biomechanics. The driving force behind his athletic and scientific enquiries is to make humanity incredibly strong. He shares this passion and the knowledge from the boundless world of strength training in his books, seminars and lectures – all peppered with a humorous touch of madness. Sharing knowledge about human strength is central to all his fields of activity. His decades of experience as a coach, athlete and speaker make him a leading figure with biceps in the field of strength training.
Training planning and the best methodsFollowing on from his bestseller *The Big Kettlebell Training Book*, Germany’s most renowned kettlebell expert, Till Sukopp, has now published a book for advanced trainees that picks up where its predecessor left off. Readers will learn how to create their own programme, tailored specifically to their training goals. To this end, the author provides an overview of the most effective exercises and demonstrates how best to incorporate them into a training programme to achieve optimal results. He introduces a wide range of training methods, such as step-wise partial repetitions, ladder, super-slow, stack, circuit or 5×5 training, right through to effective periodisation. Furthermore, the book explains how to recognise overtraining and how to counteract it. Till Sukopp’s comprehensive handbook equips the reader with the best methods and shows how to get the most out of kettlebell training.About the authorDr Till Sukopp studied sports science at the German Sport University Cologne and obtained his PhD in sports medicine. He gained his extensive practical knowledge through various coaching and lecturing roles, as well as through competitive experience in a range of sports. For the past 15 years, he has been working intensively on effective minimal programmes and functional training methods. He runs a training centre where he offers one-to-one and group training sessions, workshops and seminars.
The Ultimate Guide to the Perfect Squat The squat is the most important exercise in strength and athletic training, and when it comes to improving joint mobility in the hips and knees as well as posture. It engages numerous muscles and joints simultaneously: from the thighs, through the glutes and back, to the shoulders and arms. However, if you take a look around gyms, you’ll see many people – whether experienced or not – performing the squat with poor technique, even without weights. Former professional weightlifter Dr Aaron Horschig, who perfected the squat movement pattern as an Olympic weightlifting competitor, demonstrates how anyone can train pain-free, safely and with perfect technique – and achieve maximum performance – through small adjustments to their posture. A series of images demonstrates how to achieve the perfect squat, how to increase mobility in the knee, ankle and hip joints, how to achieve greater core stability, and how overhead movements can be performed more easily. The Squat Bible is the definitive guide to the perfect squat. About the author Dr Aaron Horschig is a sports science expert, physiotherapist, sought-after speaker, author and founder of the successful blog SquatUniversity.com. As a certified strength and conditioning coach, he trains numerous international athletes, including footballers, European basketball players, athletes from the US NFL and CFL, and Olympic weightlifters.Excerpt
High-intensity cardio-strength training – the quickest route to the perfect bodyThis is the perfect book for all men who want to build muscle and strength whilst also losing a fair bit of body fat – without having to spend several hours a day at the gym! Author Robert dos Remedios, a renowned and award-winning fitness expert, combines strength and endurance training in an unprecedented way, thereby killing two birds with one stone. His 20-minute workouts, which are as simple as they are efficient, consist of muscle-building and fat-burning exercise sequences. This high-intensity interval training has been proven to be more effective than long, monotonous cardio sessions. The accompanying nutrition plan optimally supports fat burning and muscle building, thereby enhancing the effect of every training session.About the author:Robert Dos Remedios is a certified strength and conditioning coach and head of the Speed, Strength and Conditioning Department at the College of the Canyons in Southern California. In 2006, he was named College Strength Coach of the Year by the National Strength and Conditioning Association (NSCA). He also works as a writer and consultant for Men’s Health magazine.Excerpt
Your Best Training – 150 tips from Germany’s most successful coach When it comes to sporting performance, it is often small factors that ultimately determine victory or defeat, success or failure. It is not simply the athlete with the highest training volume who comes out on top, but the one who trains optimally – yet no more than necessary – who sleeps well and restfully, follows a performance-enhancing diet and is supplied with all the essential nutrients. It is not uncommon for minor adjustments to a training or nutrition plan to prevent dips in performance and compensate for physical weaknesses. Stuttgart-based professional trainer Wolfgang Unsöld is currently one of the most sought-after experts when it comes to performance-oriented strength and conditioning training. The experienced personal trainer and strength coach, who studied under legendary trainer Charles Poliquin, works with the largest number of elite athletes across Europe, including many footballers as well as UFC fighter Peter Sobotta, jiu-jitsu world champion Romy Korn and 100-metre sprinter Sven Knipphals. In this book, he brings together his best advice and strategies for maximum training success, including many innovative yet scientifically proven and tried-and-tested insider tips. In the three chapters on training, nutrition and sleep, Unsöld explains which small or large changes to daily routines, training regimens and diets can help readers maximise their sporting performance. He has compiled an indispensable collection of valuable tips for anyone who wants to achieve more from their training, from ambitious sportspeople and professional athletes to coaches. About the author Wolfgang Unsöld is the founder and Head Coach of the Your Personal Strength Institute (YPSI) in Stuttgart, which offers personal training and consultancy, as well as seminars and coaching qualifications for personal trainers and strength coaches. Over the past six years, Wolfgang has published numerous specialist articles and delivered seminars and lectures at an international level, including in England, Italy, the Dominican Republic and the USA. Thanks to outstanding ‘before and after’ results over the past nine years, Wolfgang is now known worldwide and in high demand. He has already worked with over 100 athletes across various disciplines, including Ju-Jitsu world champion Romy Korn, three-time kickboxing world champion Ibrahim Karakoc (TUR), a large number of athletes from the UFC and athletics, as well as national rugby and football teams from six different countries.Read an extract