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Optimizing Strength Training: Designing Nonlinear Periodization Workouts (Anglais) Broché – août 2007


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This is a reference for strength and conditioning coaches, health and fitness professionals, and personal trainers, as well as athletes and weightlifters. Delve into nonlinear, or undulating periodization, to examine how a systematic and periodic reduction of resistance training intensity can improve performance beyond what is expected with traditional methods. This book defines and explains how nonlinear periodization works and then demonstrates how to create nonlinear periodization training programmes. Readers will learn that by creating different workouts for each day, they can emphasise exclusive training styles in every workout to maximise adaptation as well as provide adequate recovery from the rigors of training stress. Fitness professionals and coaches will discover this unique training style reduces the boredom of using similar workout protocols for two to four weeks at a time and therefore lends itself to creating a more satisfied client base. Written in practical and user-friendly terms, the authors provide the knowledge needed to understand periodization and training principles. No other book on the market will teach how to design, implement and assess a nonlinear workout programme.


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10 internautes sur 11 ont trouvé ce commentaire utile 
Great book! 30 décembre 2007
Par Ferguson W. Roper - Publié sur Amazon.com
Format: Broché
Fantastic introduction to flexible non-linear periodisation. Would be ideal for personal trainers although it did have a sports heavy focus. The case studies are good to have as well, although I think maybe there could have been more program examples for different outcomes.

Easy to read and understand.
10 internautes sur 12 ont trouvé ce commentaire utile 
The power of dynamic systems 9 février 2008
Par Gonzalo Romero Garcia - Publié sur Amazon.com
Format: Broché Achat vérifié
This is an interesting book with a different approach on strength training. Its authors are attempting to integrate the concept of dynamic systems to the one of periodization of strength. Somehow, all professionals of strength training know that nowadays the use of old patterns of periodization does not come about as many benefits in terms of strength improvement as a more varied approach does. This fact is still more evident in sports with a long in-season schedule. The utilization of a non-linear approach to training seeks to both improve the different domains where the strength is required and also to maintain the strength all along the season.

Although the authors highlight those aspects to take into consideration in order to plan a convenient strength program, they probably fail to 1)make the reader to understand why to chose this approach and what aspects of non-linear paradigm are connected with the strength training and 2)try to make a distinction between older paradigms bound to strength training in sport and the new approach.

Overall, it is a promising start toward what it would be the confirmation of a different perspective with respect to strength training
14 internautes sur 18 ont trouvé ce commentaire utile 
Where is Bompa? 8 juillet 2009
Par J. P. Ellison - Publié sur Amazon.com
Format: Broché
I have (and continue to) follow periodization strength programs based on the work of such authors as Tudor Bompa, PhD. He (along with several others based in the old Eastern Bloc nations) coined the word "periodization" to describe the process of organizing your training year into periods, or "microcycles", that emphacize the four main aspects of muscular physiological adaptation (general anatomical adaptation, max strength, power, and muscular endurance). Following his principal of planning for peak performance, I have managed to win several national and three world championships in rowing over the years. I am convinced I would not have had the success I have had (while helping raise four kids and having a full time job) without proper planning. I have learned to train smarter, not harder... While these programs were designed to meet the needs of athletes to attain peak performance at specific times of the year, the principles can be applied successfully to the general fitness enthusiast, particularly if one follows the specific guidelines about the need to develop a firm foundation of fitness as detailed in Dr. Bompas' books Serious Strength Training. I read Dr's. Fleck and Kraemers book "Optimizing Strength Training: Designing Nonlinear Periodization Workouts" thinking I would expand on my knowledge base. To my sincere dissapointment, I found their book to be poorly organized and written. Every chapter is filled with pleas to see the differences in their plan (which basically follows the basics of periodization, without all the organization). The authors' main point, it would seem, is that coaches and trainers should pay attention to their athletes or clients level of readiness to participate in a planned workout, and to be ready to adjust or abandon the workout if they aren't ready to give close to 100% effort. They also over simplify the Theory of Periodization, and present their plan as a nonlinear alternative. They fail to give proper credit to those who created the Theory of Periodization, not even mentioning Bompa's name anywhere in the text, or the Bibliography (Bompa, on the other hand, does cite the authors in his). Someone interested in learning to design an intelligent training program would be better off reading any one of Dr. Bompa's books.
7 internautes sur 9 ont trouvé ce commentaire utile 
"The" periodization! 25 août 2008
Par O. M. Gil - Publié sur Amazon.com
Format: Broché Achat vérifié
I'm a NSCA-CPT and also a PE, and I've been doing some research for more than 5 years about the periodization and the types of training, also as a personal trainer and a strength and conditioning coach and enthusiast, I've tried almost every type there are... And as this book states by its scientific articles: the nonlinear periodization is the one that's going to give you or your clients or your athletes the best their genetics may give.
Also, the authors are two of the most respected researchers on the field and the way the book is presented gives no chance for mistakes on the methodology. By the way, this is science, they don't say anything unless they have some research, scientific article or physiology book to back it up.
I may say that there's no magic on this book, nor that there's a way to get the aster results, but you will see them sooner and, eventually with constance, a better sports and exercise performance.
Those who are looking for an effective and scientific way of periodize their training with short-to-long term results (without steroids, of course) need to buy this.
I've used this kind of periodization with tennis, soccer, basketball, and futsal players. Also in bodybuilding and athletics with my clients and on every try they saw much better results than with any other periodization. Not only on their free fat mass but the increase in sports performance.
It's not by chance that the Indianapolis Colts used this periodization and get to win the Superbowl that year (as says the cover of the book)...
1 internautes sur 1 ont trouvé ce commentaire utile 
Optimizing Strength Training 24 mai 2012
Par Zach Fichman-Klein - Publié sur Amazon.com
Format: Broché Achat vérifié
For more fitness book reviews go to: [...]
William Kraemer and Steven Fleck present Optimizing Strength Training Designing Nonlinear Periodization Workouts in an easy-to-read, data-backed fashion. William Kramer is a professor in the department of kinesiology at the University of Connecticut. His background in kinesiology is extensive and he currently serves on the board of the American College of Sports Medicine. For a full biography on William Kraemer, click on this link: [...] Steven Fleck is the chair of the sports science department at Colorado College in Colorado Springs. He has headed the physical conditioning program of the U.S. Olympic Committee as well as serving as the strength coach of the German Volleyball Association. Steven Fleck is the current president of the National Strength and Conditioning Association.

The major objective of Optimizing Strength Training Designing Nonlinear Periodization Workouts is to debunk the notion that strength training is best done in a linear manner. Instead, Kraemer and Fleck argue for varying the number of sets and repetitions performed from one workout to the next. They not only emphasize varying the number of sets and repetitions between workouts, but also emphasize varying the load, intensity, and rest between workouts.
They support their use of nonlinear periodization workout with data and research in the first half of the book. Much of this data comes from Kraemer's own research on the subject of nonlinear periodization although they draw research from other sources as well. Kraemer and Fleck did not want to overload readers with data. It is obvious that their point, supporting nonlinear periodization, is well researched although there could certainly be more data.

The organization of the first half of the book is fantastic. Kraemer and Fleck start by providing data of strength training workouts that use a set amount of sets and reps, workouts the use periodization, and workouts that use nonlinear periodization. The authors use graphs and charts to prove that nonlinear periodization workouts work better than the other two forms of strength training. The authors then write about the factors that can be modified in strength training, i.e. load, rest, speed, etc. The third part of the first half of the book deals with designing your own workout and the considerations that should be taken when doing so.

The second half of the book is not as useful for the average exerciser. Kraemer and Fleck provide almost fifty pages of assessments. These include bench press tests, skinfold tests, and Olympic weightlifting tests. These assessments are good to know for exercise testing purposes but they do not fit into the mold of the first half of the book. After the assessment section, the authors provide a short list of training tips and tools in designing a nonlinear strength training program. This is a useful discussion, but it should have been longer than twenty pages. The last part of the book, aside from the training logs and the index, is a section on case studies. There are fifty case studies ranging over many different sports. This section is meant for trainers to test themselves on what they have learned.

The first half of the book is full of useful information for the average exerciser or athlete. Kraemer and Fleck prove that nonlinear periodization strength training workouts are more successful than typical periodization workouts. They walk through the process of creating a nonlinear periodization workout as well as explaining the differences that must be made in workouts based on the differences in goals. The second half of the book is designed more for the trainer or exercise professional who would design nonlinear programs for other people. Overall, this book provided ample information and is a useful guide for designing a nonlinear periodization workout.

For more fitness book reviews go to: [...]
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