| Table of Contents (abbreviated) PART
I: INTRODUCTION TO SPORTS TRAINING.................1
1. Basic Concepts in Sports
Training.............................................3
Definitions
Classification of Sports Disciplines
Methods of Training
Types of Exercises
Factors Affecting the Ability to Train and Compete
2. Principles of Sports
Training....................................................35
The Principle of Conscious Involvement
The Principle of Sensualization
The Principle of Individualization and Accessibility
The Principle of Gradual Increase of Loads
The Principle of Specialization
The Principle of Providing a General and Versatile Foundation for Future Specialization
The Principle of Specialization of General Preparation
The Principle of Continuity and Systematicness in the Training Process
The Principle of the Cyclic Character of the Training Process
The Principle of Economy of Effort
3. Cycles in Sports
Training............................................................51
Cycles in Life
Cycles and Periodization of Training
Structure of a Workout
Structure of a Microcycle
Types of Microcycles
Structure of a Mesocycle
Types of Mesocycles
Structure of a Macrocycle
An Alternative Explanation of Periodization
Periods of a Macrocycle
Macrocycles in a Yearly Training Plan
Olympic Cycle
4.
Nutrition...........................................................................................99
Protein
Carbohydrate
Fat
Vitamins and Minerals
Making Weight
Eating before a Workout and a Competition
Eating after a Workout and a Competition
5. Natural Means of
Recovery.........................................................121
Natural Environment
Massage
Water
Means of Recovery in a Macrocycle
PART II: DEVELOPING PHYSICAL ABILITIES
6.
Strength.........................................................................................137
Properties of Strength Exercises
Strength Training vs. Technical Training
Developing Explosive Strength and Jumping Ability
Strength-Endurance
Preparation for Strength Training
Strength Training for Young Athletes
Injury Prevention and Strength Training
Strength Exercises in a Workout
Strength Exercises in a Microcycle
Strength Exercises in a Macrocycle
7.
Speed...............................................................................................179
Properties of Speed Exercises
The Speed Barrier and Methods of Overcoming It
Strength Exercises in Speed Training
Developing Speed of Reaction
Speed Exercises in a Workout
Speed Exercises in a Microcycle
Speed Exercises in a Macrocycle
8.
Endurance......................................................................................195
Factors Affecting Endurance
Endurance Exercises in a Workout
Endurance Exercises in a Microcycle
Endurance Exercises in a Macrocycle
9.
Coordination..................................................................................223
Coordination Exercises in a Workout
Coordination Exercises in a Microcycle
Coordination Exercises in a Macrocycle
10.
Agility..........................................................................................233
Agility Exercises in a Workout
Agility Exercises in a Microcycle
Agility Exercises in a Macrocycle
11.
Flexibility.....................................................................................235
Kinds of Flexibility
Injury Prevention and Flexibility
Flexibility Exercises in a Workout
Flexibility Exercises in a Microcycle
Flexibility Exercises in a Macrocycle
PART III: DEVELOPING PHYSICAL SKILLS AND MENTAL TOUGHNESS
12.
Technique....................................................................................253
Technical Exercises in a Workout
Technical Exercises in a Microcycle
Technical Exercises in a Macrocycle
13.
Tactics..........................................................................................271
Tactical Exercises in a Workout
Tactical Exercises in a Microcycle
Tactical Exercises in a Macrocycle
14. Developing Mental
Toughness................................................277
Motivation
Prestart States
Control of Prestart States and Performance with Mental Training
Psychological Training in a Workout
Psychological Training in a Microcycle
Psychological Training in a Macrocycle
PART IV: PLANNING AND CONTROL OF TRAINING
15. Goals of Training and the Model of a Champion..................295
16. Long-Term
Planning................................................................299
17. Control of the Training
Process............................................309
Training Effects and Their Control
Overtraining
Treatment for Basedowic Overtraining
Treatment for Addisonic Overtraining
Control of Planned Loads in a Workout
Control of Planned Loads in a Microcycle
Control of Planned Loads in a Mesocycle
Control of Planned Loads in a Macrocycle
18. Measurements and
Tests........................................................341
Basic Physiological Measurements
General Tests of Physical Abilities
Energy Fitness
Neuromuscular Fitness
Sport-Specific Tests of Physical Abilities
Testing Technical and Tactical Skills
Psychological Tests
BIBLIOGRAPHY............................................................................369
INDEX...............................................................................................393
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