Resistance Training. The Total Approach. Lewis Bowling

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1 Resistance Training

3 Resistance Training The Total Approach Lewis Bowling

4 Copyright 2007 Lewis Bowling All Rights Reserved Library of Congress Cataloging-in-Publication Data Bowling, Lewis. Resistance training : the total approach / by Lewis Bowling. p. cm. Includes bibliographical references and index. ISBN 13: ISBN 10: Weight training. 2. Exercise. 3. Isometric exercise. I. Title. GV546.B '13--dc Carolina Academic Press 700 Kent Street Durham, North Carolina Telephone (919) Fax (919) Printed in the United States of America

5 Contents Preface Acknowledgments About the Author and Contributors vii ix xi 1 Benefits of Resistance Training 3 2 Components of Fitness 7 3 Safety 11 4 Muscle Physiology 15 5 Kinesiology 21 6 Types of Resistance Training 29 7 Exercise Prescription 35 8 Exercises 47 9 Special Populations Mental Conditioning Resistance Training Research Looking at the Past Legacy of Iron: A History of the Men, Women, and Implements That Created the Iron Game Athletic Conditioning Athletic Drills 293 Bibliography 299 Index 301 v

7 Preface My goal in wri ting this book is to cover the many aspects of re s i s t- ance training. If you, like most people, want a lot of resistance training exercises in a book of this type, you wi ll find over one hu n d red exerc i s e s described and illustrated in the following pages. There is also a chapter summarizing research studies that may answer some of your questions. The ch a pter on mental con d i ti oning should help you to stay foc u s ed. In order to put yourself on an effective exercise program, you will need a good understanding of exercise phys i o l ogy and kinesiology, both of which are covered. If you are now an athlete, or would like to become one, you will find exercises, drills, and programs explained in Chapters 14 and 15. Sonny Falcone, the Strength and Conditioning Coach at Duke University, aut h ored Ch a pter 14, in wh i ch he details the training programs of t h e highly successful athletic program at Duke. Jeff Howser, speed coach at Duke, contributes a section on speed enhancement. Ch a pter 13 is wri t ten by Dr. Terry Todd and Dr. Jan Tod d, t wo of t h e most noted re s i s t a n ce training historians in the worl d. In this ch a pter they portray the men and women who have made the iron game what it is tod ay. The Todds also wri te ex ten s ively in this ch a pter abo ut the history of various types of weight training equipment. This book was wri t ten in a way that wi ll hopef u lly ben efit a begi n- ning or an adva n ced lifter, an athlete or a non a t h l ete, a male or a fem a l e, a real stu dent of the iron game or one just beginning an interest in wei ght tra i n i n g. I hope this book wi ll help guide you on your path to fitness. vii

9 Acknowledgments I would like to thank Keith and Linda Si pe of Ca rolina Ac adem i c Press for the opportunity to write this book. My editors, Lee Elliott and Kasia Krzysztoforska, have been especially helpful in its preparation. A special thank you goes to Sonny Falcone, Terry Todd, and Jan Todd for con tri buting ch a pters, as well as to Jef f Hows er of Du ke Un ivers i ty, wh o con tri buted a secti on on speed en h a n cem en t. An o t h er special thanks goes to the fo ll owing for dem on s tra ting exercises and posing for pictu re s : Ra n dy V E s tre s, L a tonya Wh i te, Ca t hy Jo u bert, D awn Ma f f u cc i, T. J. Tipper, David Nass, Melanie Lucas, Jenn Denali, William Stephens, Jeff Hows er, Ch a rles As h l ey, L i n d s ey Ta rl ton, Philip Ha rw a rd, Ri ck Roys ter, Sonny Falcone, and Karen Palacios-Jansen. I would like to thank Dr. Virginia Politano and Dr. Beverly Allen of North Ca rolina Cen tral Un ivers i ty for their assistance, and Al Bu eh l er of Duke University for his support. Finally, I would like to thank Doug Sheppard of PodiumFotos, who m ade several trips to North Ca rolina Cen tral and Du ke and cre a ted some great photographs. A special thank you goes to Beth Ha rw a rd, whose su pport and encouragement was given, and very much needed and appreciated. ix

11 About the Author and Contributors Lewis Bowl i n g te aches in the physical edu c a ti on dep a rtm ents at North Ca rolina Cen tral Un ivers i ty and Du ke Un ivers i ty in Du rh a m, North Ca ro l i n a. He also te aches pers onal training co u rses for the Am erican College of Sports Medicine. Bowling graduated from Appalachian S t a te Un ivers i ty with a bach el or s degree in physical edu c a ti on and from the Un i ted States Sports Ac ademy with a master s degree in exerc i s e physiology. Bowling has authored three history books, as well as several magazine articles, and is a contributing author to Lifetime Physical Fit - ness. He writes a weekly fitness column in the Durham Herald-Sun. Sonny Falcone is a graduate of Duke University. He played defensive t ackle on the Du ke foo tb a ll team from 1972 to He has held the pos i ti on of He ad Strength and Con d i ti oning Coach at Du ke since Du ring his tenu re, Du ke has won three nati onal ch a m p i onships in men s b a s ketb a ll, an ACC ch a m p i onship in foo tb a ll, and a nati onal ch a m p i- onship in soccer. Al s o, Du ke s other teams have parti c i p a ted in many national tournaments. Falcone has authored magazine and journal articles and has spoken around the country on athletic conditioning. Jan Tod d, Ph D, is an assoc i a te profe s s or in Sports Ma n a gem ent at the Un ivers i ty of Tex a s. D r. Todd has wri t ten two boo k s, Physical Cu l tu re and the Body Be a u tiful: Pu rpo s ive Ex erci se in the Lives of Am erican Wo m en and (with Terry Todd) Lift Your Way to Youthful Fitness. In addition, Dr. Todd has written more than a hundred articles in popular and scholarly j o u rnals dealing with va rious aspects of s ports and exercise history. Wi t h her husband, Terry Todd, Jan serves as codirector of the Todd-McLean P hysical Cu l tu re Co ll ecti on at the Un ivers i ty of Tex a s the large s t a rch ive in the world devo ted to the stu dy of physical fitness and stren g t h xi

12 xii ABOUT THE AUTHOR AND CONTRIBUTORS tra i n i n g. In the 1970s and early 1980s, Todd was con s i dered by Spo rt s I ll u s tra ted to be the s tron gest woman in the worl d. In ad d i ti on, Jan was the first woman indu cted into the In tern a ti onal Powerl i f ting Ha ll of Fame. Terry Tod d, Ph D, te aches in the Dep a rtm ent of Ki n e s i o l ogy and Health Education at the University of Texas. During a long powerlifting c a reer, Todd set many nati onal and world record s. Af ter serving as managing editor of Strength and Health Magazine, he began his teaching career as a faculty member at Auburn University. He later taught at Mercer University and at Dalhousie University in Canada before coming to the University of Texas in Dr. Todd has published five books, including Herschel Walker s Basic Training, and more than 500 articles in popular and ac ademic publ i c a ti on s. D r. Todd served as com m en t a tor for CBS on sports medicine and drug testing during the 1992 and 1994 Wi n ter Olym p i c s. He has also appe a red many times on su ch shows as the Today Show, Good Morning America, Nightline, and 60 Minutes. Dr. Todd serves as codirector, along with his wife Jan, of the Todd-McLean Physical Culture Collection at the University of Texas.

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