Human Kinetics Publishers

Acknowledgments Introduction Key to Diagrams Step 1 Footwork Step 2 Passing and Catching Step 3 Dribbling Step 4 Shooting Step 5 Shooting off the Catch Step 6 Creating Your Shot off the Dribble Step 7 Scoring in the Post Step 8 Rebounding Step 9 Fast Break Step 10 Two- and Three-Man Plays Step 11 Team Offense Step 12 Team Defense About the Author

Chapter 1 Shoulders Chapter 2 Chest Chapter 3 Back Chapter 4 Arms Chapter 5 Legs Chapter 6 Abdominals

Chapter 1 The Bodyweight Challenge Chapter 2 Arms Chapter 3 Neck and Shoulders Chapter 4 Chest Chapter 5 Core Chapter 6 Back Chapter 7 Thighs Chapter 8 Glutes Chapter 9 Calves Chapter 10 Whole Body Chapter 11 Planning Your Program

Part I Principles and Rationale Chapter 1 Functional-Spectrum Training Chapter 2 Building Muscle, Increasing Strength Part II Exercises Chapter 3 Cardio Conditioning Chapter 4 Upper Body-Pushing Chapter 5 Upper Body-Pulling Chapter 6 Lower Body Chapter 7 Core Chapter 8 Warm-Up and Cool-Down Part III Workout Programs Chapter 9 Foundational Programming Chapter 10 Performance Programming Chapter 11 Muscle Programming Chapter 12 Performance and Muscle Programming Chapter 13 Customizing Programs for Personal Results

Part 1. 20 Steps to Creating the Perfect Core Workout Programme; Part 2. Increase the Visibility of Your Abs; Part 3. Basic Exercises to Sculpt Your Abs; Part 4. Advanced Exercises and Techniques; Part 5. Ab and Core Exercises Using Machines and Accessories; Part 6. Workout Programmes for Abdominal and Core Muscles.

Part 1 Principles of Strength Training Developing Your Program 30 Steps to Developing Your Training Program Purpose of Dividing Training Techniques for Strength and Power Eight Principles to Prepare the Muscles for Fighting Five Types of Strength Most Often Used in Fighting Secrets of an Effective Strike Breathing During Strength Training Adapting Strength Training to the Demands of a Fight Conditioning and Endurance Techniques Power and Conditioning: Two Very Different Muscle Qualities Five Rules for Minimizing Opposition of Power and Endurance Adjusting Circuits for Optimal Conditioning Techniques for Increasing Flexibility Flexibility and Stiffness: Two Opposite Muscle Qualities When to Stretch How to Stretch Techniques for Recovery and Injury Prevention Warm-Up Cool-Down Regenerative Massage Using a Foam Roller Injury-Causing Strength Imbalances Cross-Education for Recovery From Injury Nutritional Approach to Recovery Part 2 Strength Training Exercises Specifically for Fighting Neck, Trapezius, and Jaw Exercises for the Neck Neck Flexion Neck Extension Lateral Neck Flexion Strengthening the Jaw Surround Your Neck With Massive Trapezius Muscles Shrug Strengthening the Abdominal Wall Sit-Up Standing Cable Crunch Twisting Crunch Leg Rotation on Pull-Up Bar Plank Punches and Elbow Strikes Exercises for Explosiveness Narrow-Grip Bench Press Punch and Elbow Strike With Elastic Band or Pulley Medicine Ball Throw Forearms Wrist Extension Wrist Curl Strengthening Your Stance Partial Squat Standing Calf Raise Kicks and Knee Strikes Paradoxes of the Psoas Muscle Exercises for Increasing Strength Standing Leg Lift Leg Lift on Pull-Up Bar Knee Strike on All Fours Grabbing, Pulling, and Choking an Opponent Pull-Up Power Triceps Extension Hanging From Pull-Up Bar Hammer Curl Chokes or Countering a Choke Exercises for Endurance Hanging From Straps Isometric Adduction Leg Press Using Full Range of Motion Seated Squat Lying Leg Curl Reverse Calf Raise Bridge How the Muscles of Respiration Affect Endurance Lying Rib Cage Expansion With Weight Importance of Hip Flexibility Hip Rotator Stretch Lifting and Pulling an Opponent Conventional Deadlift Straight-Leg Deadlift Dumbbell Clean Row Part 3 Training Programs Beginning Programs for Overall Strength Program for Gaining Familiarity With Strength Training Program for Increasing Volume of Work Advanced Beginner Program Specialized Programs Basic Specialized Program Advanced Specialized Program Highly Advanced Specialized Program Customized Programs Boxing Program Kicking Program Ground Fighting Program Hand-to-Hand Fighting Program Conditioning Circuits Basic Circuit for Beginners Intermediate Basic Circuit Advanced Basic Circuit Customized Circuits Boxing Circuit Kicking Circuit Ground Fighting Circuit Hand-to-Hand Fighting Circuit Specialized Circuits You Can Do at Home Specialized Circuit for Protecting the Neck Specialized Circuit for Abdominal Support Circuits for Injury Prevention Preventing Shoulder Pain Preventing Low Back Pain Preventing Neck Pain Preventing Hip Pain Preventing Knee Pain and Hamstring Tears

INTRODUCTION Why Stretching? Exercises That Reconnect You With Your Body STRETCHING: A USER'S MANUAL A Natural Method Based On How Your Body Feels, Not How Hard You Push Benefits of Stretching Stretching: A Gentle Form of Exercise Types of Stretching Structuring a Stretching Program Learn How to Breathe! For Effective Breathing. Inhaling and Exhaling Breathe Deeply, but Find a Natural Rhythm Active Breathing External Breathing Pulmonary Breathing Why Athletes Should Stretch Stretching Has Five Benefits for Athletes Too Much Flexibility Can Diminish Performance Athletes Have Four Opportunities to Stretch. How an Athlete Should Stretch Breathing During Stretching . Stretching Unilaterally Stretching to Prevent Problems Associated With Sports THE STRETCHES Neck Stretches Stretches for the Shoulders and Chest Muscles To Prevent Shoulder Pain, Stretch the Infraspinatus Preventing Shoulder Pain in Athletes How to Protect the Infraspinatus Stretches for the Arms and Forearms Stretches for the Lateral Flexor Muscles in the Torso Stretches for the Rotator Muscles in the Torso Stretches to Relax the Back. Preventing Lower Back Pain Relaxing the Spinal Column Stretching the Hips Importance of Hip Flexibility Stretching the Buttocks Stretching the Quadriceps Hamstring Stretches Preventing Hamstring Tears Adductor Stretches Calf Stretches STRETCHING PROGRAMS Stretching Programs for Better Muscle Tone and Well-Being Beginner Program Intermediate Program Advanced Program Stretching Programs for Athletes Guidelines on Programs Basic Athletic Program Program for Golf and Sports Involving Torso Rotation Program for Running Sports, Soccer, and Skating Skiing Program Program for Combat Sports Cycling Program Program for Throwing Sports (Shot Put, Basketball, and Handball) Horseback Riding Program Swimming Program. Bodybuilding Program

Section 1 Nutrition and Physical Activity Classroom Lessons and Promotions Part I Classroom Lessons for Fourth Graders Lesson 1 Healthy Living Lesson 2 Carb Smart Lesson 3 Safe Workout: An Introduction Lesson 4 Balancing Act Lesson 5 Fast-Food Frenzy Lesson 6 Snack Attack Lesson 7 Sugar Water: Think About Your Drink Lesson 8 Water Water Everywhere . . . And It's the Thing to Drink Lesson 9 The Safe Workout: Snacking's Just Fine, If You Choose the Right Kind Lesson 10 Prime-Time Smartness Lesson 11 Chain Five Lesson 12 Alphabet Fruit (and Vegetables) Lesson 13 Brilliant Breakfast Lesson 14 Fitness Walking Part II Classroom Lessons for Fifth Graders Lesson 15 Healthy Living, Healthy Eating Lesson 16 Keeping the Balance Lesson 17 Safe Workout: A Review Lesson 18 Hunting for Healthy Fat Lesson 19 Beverage Buzz: Sack the Sugar Lesson 20 Go for H2O Lesson 21 Snack Decisions Lesson 22 Snacking and Inactivity Lesson 23 Freeze My TV Lesson 24 Menu Monitoring Lesson 25 Veggiemania Lesson 26 Breakfast Bonanza Lesson 27 Foods From Around the World Lesson 28 Fitness Walking Part III Promotions for the Classroom Lesson 29 Freeze My TV Lesson 30 Get 3 at School and 5+ a Day Lesson 31 Class Walking Clubs Lesson 32 Tour de Health Section 2 Nutrition and Physical Activity Physical Education Lessons and Microunits Part IV Physical Education Lessons Lesson 33 Three Kinds of Fitness Fun: Endurance, Strength, and Flexibility Lesson 34 Five Foods Countdown Lesson 35 Musical Fare Lesson 36 Bowling for Snacks Lesson 37 Fruits and Vegetables Part V FitCheck Guide Lesson 38 Teachers' Guide to the FitCheck Lesson 39 Students' Guide to the FitCheck Part VI FitCheck Physical Education Microunits Lesson 40 Charting Your FitScore and SitScore Lesson 41 What Could You Do Instead of Watching TV? Lesson 42 Making Time to Stay Fit Lesson 43 Setting Goals for Personal Fitness Part VII Additional Physical Education Microunits Lesson 44 Thinking About Activity, Exercise, and Fitness Lesson 45 Be Active Now for a Healthy Heart Later Lesson 46 Be Active Now for Healthy Bones Later Lesson 47 Let's Get Started on Being Fit Lesson 48 More on the Three Areas of Physical Fitness