The Strength and Conditioning Bible

Revealing the training S&C strategies and principles used by elite athletes, this book will show that, regardless of your current fitness and exercise experience, anyone can train like an athlete.
Professional athletes' careers and livelihoods depend on results, so when they train they make sure they get the most from their training sessions. Experienced trainer Nick Grantham introduces you to performance based conditioning, explaining why athletic-based strength and conditioning training programmes are superior to all other training methods. Providing you with detailed information in a highly accessible manner, the book ensures you can elevate your training programmes to a new level.
Providing a strong scientific rationale for an athletic approach to training so you can develop a better understanding of physical preparation, The Strength and Conditioning Bible gives you the key elements of an integrated performance-conditioning programme.
An essential resource, this book contains a 16-week, 4 stage plan that balances total-body strength, endurance, mobility, balance, coordination and athleticism. You will be able develop a customisable and realistic fitness programme and with the knowledge gleaned from the book, you will develop and enjoy productive and pain-free workouts for years to come.

Through his work as a Performance Enhancement Specialist working in high performance sport, Nick Grantham has gained a reputation for excellence working with scores of Olympic athletes. He has over 15 years' experience in the development of high performance fitness and sport science service delivery to Commonwealth, European, World and Olympic medallists. Nick has also written for Men's Health, Men's Fitness, Maxim, Four Four Two, Fighting Fit, Peak Performance as well as a monthly column in Sports Injury Bulletin.

Section 1 - Training Concepts
1. Introduction: the role of S&C in being the best you can be
2. What is integrated performance conditioning?
3. 5 Point Blueprint for Success
Section 2 - Train Like an Athlete
4. Injury reduction
5. Movement Preparation
6. Strength and Power
7. Metabolic Conditioning
8. Recovery and Regeneration
Section 3 - Programme Design
9. Programme Design Checklist
Section 4 - Exercise Reference
10. Injury Reduction
11. Movement Preparation
12. Strength and Power
13. Metabolic Conditioning
14. Programme templates (month, week, session)
Exercise matrix