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h2. The World Sports Science Training Workbook: How weight training releases the awesome power of â€˜plyometric trainingâ€™
Have you ever watched a top sprinter and realised just how fast they are running? Dwain Chambers would get a speeding ticket in *built-up areas! And what about the slam-dunk in basketball? How on earth do players like Kobe Bryant leave planet earth and attain such height? And what of Matthew Pinsent and James Cracknell? Unbridled, these rowers would seem to be able to tear their boat apart!
Wherever you look in the world of top-class sport, power counts; and the following case study from The World Sports Science Training Workbook shows one of the best ways to develop this most precious commodity is through plyometric training.
Plyometric exercises develop fast muscle fibre. Itâ€™s based on the understanding that a concentric (shortening) muscular contraction is much stronger if it immediately follows an eccentric (lengthening) contraction of the same muscle. Itâ€™s a bit like stretching out a coiled spring to its fullest extent and then letting it go: immense levels of energy are released in a split second as the spring recoils.
Plyometric exercises develop this recoil. Muscle fibre stores more elastic energy and transfers more quickly and powerfully from the eccentric to the concentric phase.
Combining weight training with plyometrics Weight training, used correctly, has a vital role to play in laying the foundations for generating specific sports-related power. Unlike traditional weight training, plyometric drills can closely mimic both the movement pattern and the speed of execution of actual sports performance.
A larger and stronger muscle built up by weight training will be able to generate greater force plyometrically, and strengthened tendons and muscles will be less prone to strains and pulls. Combining weight training with plyometrics is also used for a heightened fast twitch muscle fibre response.
Power workouts for your sport
The World Sports Science Training Workbook module on power workouts gives you quality plyometric drills that replicate the speed and movement patterns of your chosen sport.
The World Sports Science Training Workbook is available now.
Click here to read about our special pre-publication offer, or read on to learn more about how it can help you move up to a higher competitive level.
The four stages of plyometric training
At early stages plyometric drills develop low-level power and general sports-specific movement pattern conditioning, as well as specific endurance. Youâ€™ll then move on to the next three stages: the main power conditioning phase, the pre-competition phase and up to competition phase.
Once in the competition stage, in power sports the activity itself acts as the prime conditioner: nothing beats a competitive situation for optimum power expression.
Avoiding the wrong kind of weight training
It has long been accepted that weight training can improve performance. Many athletes and coaches get caught up with this â€˜bigger is bestâ€™ strategy. But, contrary to popular belief, lifting progressively heavier weights does not in itself lead to improved power and speed. In fact the opposite happens — it can slow you down.
The World Sports Science Training Workbook module on power workouts reveals why weight training so often fails to live up to its promise. We show how to reach your full potential by strengthening movements rather than muscles.
Get it wrong and youâ€™ll find that increased bulk will give you nothing but an additional load to carry around. Get it right, and weight training releases awesome power.
Read on if youâ€™d like to learn how The World Sports Science Training Workbook can help you move up to a higher competitive level.
Or click here for our special pre-publication offer.
If you want to compete at your highest level, why not start immediately?
A while back we realised that once an athlete decides to move up to a higher competitive level, he or she wants to get there as quickly as possible. In practice, this means:
1. Immediately dropping the many aspects of training that are ineffective or irrelevant
2. Applying a science-based training programme thatâ€™s specific to your sport or event
Once a properly structured programme is in place, performance dramatically improves. But where do you find the relevant programme for you?
A new one-stop action guide
It was clear there was a real and present need for some kind of reliable guide. There are various piecemeal sources of information out there, but what was needed is a comprehensive workbook with everything in one place, fully indexed and ready for immediate action.
As the leading publisher in the field, we decided to put a one-stop workbook together, packed with proven workouts, exercise programs and guidance that will immediately improve the fitness and performance of any athlete or sports person.
This is how our Editor Bob Troop describes it:
â€œWe see many athletes carrying out exercise routines that are a waste of time and energy. Once a properly planned programme is in place â€“ one that is specific the athleteâ€™s sport â€“ you see an astonishing improvement in performance. But, of course, you need professional guidance. Until now this has been very expensive. Iâ€™m proud to say our new training workbook is the answer to this problem.â€
The World Sports Science Training Workbook is available now.
The World Sports Science Training Workbook will take you to your highest competitive level. Our monthly update newsletter will keep you there
It took around two years to collect the workouts and programmes youâ€™ll find in The World Sports Science Training Workbook. Youâ€™ll find evidence-based advice based on $ millions worth of trials conducted on real people like you and me.
These trials are carried out by dedicated sports scientists at institutions all over the world and are changing our understanding of how the human body reacts to exercise and competitive conditions.
Below, we give some fascinating examples of how modern exercise science can move you up to a new competitive level.
Monthly update newsletter â€“ free for a year
Once your performance begins to progress, you wonâ€™t want to slip back. So to maintain you at your peak weâ€™ll keep you motivated and in-tune through our monthly Peak Performance update service. Weâ€™ll keep you in touch with whatâ€™s working for your sport, backed with evidence from the latest sports science research.
You get your first yearâ€™s supply free with our money-saving pre-publication offer.
Click here for our pre-publication offer, or read on to learn more about how regular training advice can help you
Masterclass modules specifically created for your sport or event
An athlete spends most of his or her time training rather than competing. So a quicker way to train holds real value. By combining
(1) Time-saving exercises, with
(2) Science-based techniques
you have the key to an exponential leap in speed, power and endurance.
This double-action approach is the foundation on which The World Sports Science Training Workbook is built.
Exercise programmes are displayed in modular format so you can speedily utilise the relevant workout for your sport.
Modules are targeted at seven major areas of fitness:
1. Mobility and flexibility
5. Aerobic conditioning
6. Injury prevention
How the wrong kind of training holds you back
The World Sports Science Training Workbook explains that most athletes do the wrong kind of training. This is what holds them back, as shown in our case study on power workouts.
Be the first to benefit from these proven techniques
Until now the insights contained in The World Sports Science Training Workbook have been the province of international competitors and their coaches. As youâ€™d suspect, their training techniques are highly prized and jealously guarded. Thatâ€™s why they have not yet percolated down to the average athlete.
Education is a strong motivator and youâ€™ll find the more you learn the faster you progress. Here are some of the benefits youâ€™ll accumulate from the various workbook modules:
* Improve the strength and power of movements by optimising the functioning of your nervous system
* Experience a leap in power and stamina as you change your exercises to mimic the intensities of your sport or event
* Nullify weaknesses by applying specific strengthening and mobility exercises — a crucial technique all athletes should master
* Transform your circuit training to improve strength, power, economy and VO2 max
* Improve â€˜lactate thresholdâ€™ â€“ the best predictor of endurance performance â€“ by using intense workouts close to maximum velocity
* Utilise â€˜Neural Trainingâ€™ to fine-tune the nervous system to sustain fast intensity for the full duration of your competitive event
* Build endurance (rather than strength) for your common â€˜at-riskâ€™ muscles such as your back and trunk
* Maintain constant speed and power right through to the final stretch (just when the rest of the field slows), using one of the worldâ€™s most effective but forgotten training methods
* Reduce your heart rate and deliver more oxygen to hard-working muscles by increasing blood volume to exceptional levels before competition
* Improve flexibility and avoid injury using the â€˜dynamic strength workoutâ€™, as developed by the strength-and-conditioning specialist Walt Reynolds
* Quickly carve away body fat and replace it with lean muscle
Each module contained in the workbook will move you towards a new competitive level. Our update service will ensure you stay fit, motivated and informed as you progress.
Click here to check out our special offer for The World Sports Science Training Workbook and free Peak Performance update service.
Have you ever seen a top trainer in action?
If you have ever seen an international trainer in action you will understand why they are paid so much (thereâ€™s more about the cost of advice below).
Whether itâ€™s tennis, running, golf, basketball, football, swimming, rugby, rowing or cycling, there is one reason for an athleteâ€™s leap in performance — and thatâ€™s the appliance of scientifically proven techniques.
Whether its introducing specialised circuit training, or resolving a weak area with strengthening and mobility exercises, once the athlete has access to the right advice he builds power and performance with every new day.
The methods presented in The World Sports Science Training Workbook are used by the most sought-after coaches. They are proven to be effective and once applied youâ€™ll see a marked and continuous improvement in performance and injury avoidance.
Why do so many athletes under-perform?
The major cause of under-performance is ignorance. There is so little informed advice around you can hardly blame the athlete. But the result is a great deal of either over-training or under-training.
Correcting this kind of error has a profound and immediate effect.
We show how to plan the optimum level of training to maximise your performance. To arrive at the magic formula we create the framework for a balanced, whole-body approach that takes all factors, both physiological and psychological into consideration.
Until now, this has unfortunately been a neglected area in scientific publications and in the field and gym. But itâ€™s vital to get it right to achieve peak performance.
The overload payoff
The World Sports Science Training Workbook explains the process by which you subject yourself to the right kind of gradual overload. This will prompt your body system to adapt so that the overload is no longer an overload, with a boost in performance as the payoff.
The World Sports Science Training Workbook explains the four varieties of overload and whether you should train:
More often Harder Differently Longer
â€˜Overloadâ€™ Vs â€˜over-trainingâ€™
Overload is natures way to boost performance, but itâ€™s vital to avoid â€˜over-trainingâ€™. These are two very different things.
To avoid over-training our questionnaire will reveal how you are reacting to your current training regime.
Youâ€™ll discover the 20 symptoms of over-training, with stress responses. The clearest symptoms are plateaued or decreased performance in the face of increased training, fatigue, apathy and frequent illness. We show how to reduce training and improve recovery without damaging performance.
As with so many things in life, it is the afflicted who are the last to notice â€“ hence the importance of our questionnaire. This is just one example of the kind of holistic guidance youâ€™ll find in The World Sports Science Training Workbook.
Take advantage of these fast-working techniques
The training techniques contained in The World Sports Science Training Workbook have not yet begun to filter down to the average athlete. This means they can be used to your immediate advantage.
Hereâ€™s how you can take delivery now of The World Sports Science Training Workbook and update service at a specially reduced cost:
Special pre-publication offer
Before the workbook is printed and offered for sale to the public, we decided to create an electronic pdf edition for those who want to get to work right away.
The electronic version is now available at a special pre-publication price. It has none of the limitations imposed by paper and printing constraints and we have been able to cram much more detail into the pdf version.
There are further big benefits too:
* The pdf version is electronically indexed and cross-referenced. You can access your specific exercises with just a click
* The price is a full 50% less than the printed version
* Your training workbook is ready now for immediate download and use in your sport â€“ no waiting for the post to arrive!
How we reduce the high cost of advice
To receive the level of advice contained in The World Sports Science Training Workbook you would need to hire a top coach. Unless you compete at an international level, with prize money and sponsorships, itâ€™s highly unlikely you would be able to afford one.
A leading trainer can charge a weekly retainer of around $600 and a cut of winnings ranging from four to six percent. On a more modest budget, the advice of a personal trainer will cost between $38 and $75 an hour. At this level, however, you are unlikely to receive the kind of guidance we are offering.
We have launched The World Sports Science Training Workbook to reduce the high cost of advice. You pay just $44 for the most effective and affordable coaching available today.
Your first yearâ€™s update service â€“ free of charge
As publishers of the Peak Performance newsletter, we are able to keep you in touch with the latest findings as they are announced through the Peak Performance update newsletter.
Your first yearâ€™s update is completely free of charge. An annual subscription normally costs $177, but you receive the next 12 monthly issues as they are published, at no cost.
Thereafter, should you decide to continue with the update service, you will be charged the reduced rate of just $xx annually, charged to your credit card.
Following your free first year, your subscription to the Peak Performance update service can be cancelled at any time by writing to us at The World Sports Science Training Workbook.
Your reduced cost membership package save $221
1. The World Sports Science Training Workbook: usual cost $88.
2. Peak Performance update newsletter: usual cost $177.
Total usual cost: $265.
Pre-publication offer — you pay just $44 for one-year membership.
Click here to purchase
Terms and conditions
You have received this special pre-publication offer through your subscription to one of our free mini-newsletters. To receive The World Sports Science Training Workbook and free update service please apply within the next 24 hours by clicking on one of the links in this message.
Please use the attached pre-publication offer form administered by Worldpay — a guaranteed secure payment site. Please note this is a credit card offer only, and we regret we are unable to accept payment by cheque or any other form of payment.
The World Sports Science Training Workbook is published by Electric Word plc, publishers of the Peak Performance newsletter, Sports Injury Bulletin and Successful Coaching.