The Ultimate Guide to Weight Training for Skiing Book

Skiing-Specific Training
Introduction     9
Muscular Endurance Training     11
Explosive Power Training     12
Year-Round Program     14
Power and Agility Training for Skiing     17
Preventing the Annoying Groin Injury     20
Protein: How Much is Enough?     23
Post-Workout Recovery: A Must for Athletes     25
Sports Drinks and Rehydration     27
Pre-Event Fueling for Peak Performance     29
Breakfast: Is It the Most Important Meal?     30
Getting Started     33
Warming Up     35
Cooling Down     36
Abs     37
Stretching     45
Proper Form     51
Proper Breathing     52
Recommended Exercises     53
Substituting Similar Exercises     55
Chest Exercises     55
Back (Lats) Exercises     62
Shoulders Exercises     68
Triceps Exercises     78
Biceps/Forearms Exercises     83
Legs Exercises     89
The Necessities     97
Perfecting Your Technique     99
Estimating Your One-Rep Max     100
The Different Folks, Different Strokes Principle     107
Overtraining and Staleness     108
The Declaration of Variation     110
Muscle Fibers     112
Training Techniques     114
When to Increase     117
Safety Reminders     124
Record Keeping     126
Test Yourself     129
Conclusion     129
Supplemental 4-Week Programs     131
Endurance/Stamina/Fat-burning Programs     133
General Fitness/Power Programs     147
Strength Programs     161