The World Sports Science Training Workbook 2 PO ANGIELSKU, konspekty
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The
World
Training Workbook
Level 2
Editor
Brian Mackenzie
Sports Science
The
World
Training Workbook
Level 2
Editor
Brian Mackenzie
Sports Science
© Peak Performance Publishing 2005
All rights reserved. No part of this publication may be reproduced,
stored in a retrieval system, or transmitted in any form or by any
means, electronic, mechanical, photocopying, recording or otherwise
without the permission of the publisher.
The information contained in this publication is believed to be correct
at the time of going to press. Whilst care has been taken to ensure that
the information is accurate, the publisher can accept no responsibility
for the consequences of actions based on the advice contained herein.
Any application of the information provided in this workbook is at the
athlete’s own discretion and risk.
A CIP catalogue record for this book is available from the British
Library.
Publisher:
Jonathan Pye
jonathan.pye@electricwordplc.com
Editor:
Brian Mackenzie
brian@brianmac.demon.co.uk
Designer:
The Flying Fish Studios Ltd
www.the-flying-fish.com
Printer:
PLP
Impressions House
3-7 Mowlem Street
London E2 9HE
Published by:
Peak Performance Publishing
Peak Performance Publishing is a trading name of Electric Word plc
Registered office:
67-71 Goswell Road
London
EC1V 7EP
Tel: 020 7251 9034
Website: www.pponline.co.uk
Registered number: 3934419
ISBN: 1-905096-07-0
The World Sports Science Training Workbook
Level 2
In 2003
The World Sports Science Training Workbook
was launched to fill a crucial
gap in the provision of training advice for athletes and sports people.
Now, a year later the book has done far better than I ever imagined. It has sold
so many copies it has become the most popular workbook in its field and is being
used in the training of many up-and-coming young stars.
Due to it success my publisher commissioned me to compile a second workbook
–
The World Sports Science Training Workbook Level 2
, to take the concept to the next
level so as to move the reader up to competition level in their chosen activity as
quickly and efficiently as possible.
Ideally, the two books should be used together. The first to set up your basic
understanding of the many components related to training, and then the second
volume will show how to lift your performance to its ultimate competitive level.
On the following pages you will find evidence-based advice based on $ millions
worth of trials conducted by dedicated sports scientists, with comprehensive,
science based workouts designed to enhance your performance for your sport
or event.
As a long-time UK Athletics coach, I have always been aware that advice at this
level has been expensive and often difficult to obtain. I’m delighted to say these
training workbooks have solved the twin problems of cost and inconvenience in
obtaining expert coaching guidance.
You now possess, at the click of a button, the key to an exponential leap in the many
aspects of training from endurance, speed, strength to nutrition and psychology.
Please let me know how you get on!
Best wishes
Brian Mackenzie
Editor
brian@brianmac.demon.co.uk
Page iii
Contents
Module 1: Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1
Module 2: Conditioning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19
Module 3: Mobility . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .35
Module 4: Endurance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .57
Module 5: Strength . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .73
Module 6: Speed . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .91
Module 7: Injury Prevention . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .107
Module 8: Psychology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .123
Module 9: Ergogenic Aids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .141
Module 10: Evaluation Tests . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .155
Module 11: Competition Preparation . . . . . . . . . . . . . . . . . . . . . . . . .175
Contributors . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .189
Page v
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