Foreword
Acknowledgments
Introduction
Part I Fitness Fundamentals
Chapter 1. Ready to Train
Strength Training Versus Weightlifting, Powerlifting, and Bodybuilding
FUNdamental Fitness
Muscles, Bones, and Connective Tissue
Program Assessment
Getting Ready
Summary
Chapter 2. Program Prescriptions
Training Guidelines
Program Considerations
Play Education
Summary
Chapter 3. Exercise Technique and Training Procedures
Understanding Children
Being a Teacher
Developing the Fitness Workout
Using Equipment Safely
Keeping It Progressive
Summary
Part II Exercises
Chapter 4. Free Weights
Training With Free Weights
Free-Weight Exercises
Summary
Chapter 5. Weight Machines
Training on Weight Machines
Weight Machine Exercises
Summary
Chapter 6. Elastic Bands and Medicine Balls
Training With Elastic Bands and Medicine Balls
Elastic Band Exercises
Medicine Ball Exercises
Summary
Chapter 7. Body-Weight Training
Using Body Weight as Resistance
Body-Weight Exercises
Summary
Part III Program Design
Chapter 8. General Preparation
Preparatory Conditioning
Training Youth
Dynamic Motivation
Summary
Chapter 9. Basic Strength and Power for Ages 7 to 10
Components of the Warm-Up and Cool-Down
Strength-Training Program
Strength-Training Exercises
Training Considerations
Summary
Chapter 10. Intermediate Strength and Power for Ages 11 to 14
Components of the Warm-Up and Cool-Down
Strength-Training Program
Machine Strength-Training Exercises
Medicine Ball Strength-Training Exercises
Training Considerations
Summary
Chapter 11. Advanced Strength and Power for Ages 15 to 18
Components of the Warm-Up and Cool-Down
Strength-Training Program
Machine and Free-Weight Strength-Training Exercises
Medicine Ball and Elastic Band Strength-Training Exercises
Training Considerations
Summary
Chapter 12. Sport-Specific Power and Strength for Young Athletes
Training for Sport Conditioning
Baseball and Softball
Basketball and Volleyball
Dancing and Figure Skating
Football and Rugby
Ice Hockey and Field Hockey
Soccer
Swimming
Tennis
Track: Sprints and Jumps
Track: Distance Running
Summary
Part IV Long-Term Planning and Nutritional Support
Chapter 13. Periodization and Recovery
Overreaching and Overtraining
Models of Periodization
Rest and Recovery
Long-Term Development
Summary
Chapter 14. Eating for Strength and Performance
Basics of Healthy Eating
Children's Nutritional Needs
Hydration
Snack Foods
Summary
Appendix A: Sample Workout Log
Appendix B: Suggested Readings
Index
About the Authors
