Sports conditioning has advanced tremendously since the era when a “no pain, no gain” philosophy guided the training regimens of athletes. Dr. Tudor Bompa pioneered most of these breakthroughs, proving long ago that it’s not only how much and how hard an athlete works but also when and what work is done that determines the athlete’s conditioning level.
In Periodization Training for Sports, Bompa demonstrates how to use periodized workouts in order to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, maximum strength, conversion to power, maintenance, and transition. Coaches and athletes in 32 sports have at their fingertips a proven program that is sure to produce the best results. No more guessing about preseason conditioning, in-season workloads, or appropriate rest and recovery periods; now it’s simply a matter of identifying and implementing the information in this book.
Presented in a useful format with plenty of ready-made training schedules, Periodization Training for Sports is your best conditioning planner if you want to know what works, why it works, and when it works in the training room and on the practice field. Get in better shape next season, and see the benefits of smarter workouts in competition.
Part I: Foundations of Strength Training
Chapter 1. Strength, Muscular Endurance, and Power in Sports
Chapter 2. How Muscles Respond to Strength Training
Chapter 3. Strength and the Energy Systems
Chapter 4. Principles of Strength Training for Sports
Part II: Program Design
Chapter 5. Manipulation Volume, Intensity, and Speed
Chapter 6. Planning for the Short Term: Microcycles and Macrocycles
Chapter 7. The Yearly Training Plan: Periodization of Strength
Part III: Periodized Training
Chapter 8. Phase 1: Anatomical Adaptation
Chapter 9. Phase 2: Hypertrophy
Chapter 10. Phase 3: Maximum Strength
Chapter 11. Phase 4: Conversion
Chapter 12. Phases 5 and 6: Maintenance and Transition
Chapter 13. Fatigue, Muscle Soreness, and Recovery
Tudor O. Bompa, PhD is recognized worldwide as the foremost expert on periodization training. He developed the concept of periodization of strength in Romania in 1963, as he helped the eastern bloc countries rise to dominance in the athletic world. Since then, periodization training has become a standard method for conditioning champion athletes. Bompa has proven his system time and again, using it to train many world-class athletes including 11 Olympic medalists.
A professor emeritus at York University in Toronto, Bompa has authored several books on physical conditioning, including Serious Strength Training, Periodization: Theory and Methodology of Training, Total Training for Young Champions, Training the Team Sports Athletes, and Power Training for Sport: Plyometrics for Maximum Power Development, as well as numerous articles on the subject. His work has been translated into 18 languages, including Chinese, Russian, French, Spanish, and Italian, and he has made presentations on training theories, planning, and periodization in more than 35 countries. His publications, conferences, and ideas are highly regarded and enthusiastically sought after by many top professional athletes and training specialists.
Bompa currently offers a certification program in training, planning, and periodization called the Tudor Bompa Training System. The program is designed for personal trainers, instructors, coaches, athletes, and educators. For more information visit www.tudorbompa.com or e-mail firstname.lastname@example.org.
Bompa lives in Sharon, Ontario, Canada.
Michael C. Carrera is a sought-after health and lifestyle expert, published author, and international presenter who currently serves as vice president of exercise planning and development for Truestar Health (www.truestarhealth.com), a revolutionary Web-based health and fitness site. After working for the past 10 years as both a student and colleague of internationally revered sport-specific training expert Dr. Tudor Bompa, Carrera became a specialist in the field of periodization and director of the Tudor Bompa Training System. In this position he has developed international sport and fitness certification and education courses for personal trainers.
As a leading exercise expert, Carrera has also developed and implemented corporate wellness programs and health management strategies for many large North American companies. He has a master of science degree in exercise science and a specialized honors degree in kinesiology and health science. Nationally certified as a professional fitness and lifestyle consultant (PFLC), he also holds a certificate in fitness assessment and exercise counseling.
Carrera resides in Toronto, Ontario, Canada, with his wife, Sandra, and their son.
”A must-read for sport and performance coaches at all levels. Tudor Bompa always lays out simple and concise planning and periodization that will help ensure success with any program.”
Mark A. Verstegen Owner and president, Athletes' Performance
"The principles outlined in this book have stood the test of time and have been responsible for shaping the training of generations of elite athletes worldwide. Periodization Training for Sports is the ultimate reference on strength and conditioning. It's never out of arm's reach from my desk!"
Matt Nichol Head strength and conditioning coach Toronto Maple Leafs