(Part 3) Top products from r/AdvancedFitness

I coach HS men's lacrosse and college men's rowing

My major was sport psych, so I learned a lot of useful tools in the classroom but also found it really helpful to read about other people who actually applied stuff in the real world. Even if our situations aren't the same and it's not 100% applicable, I like to read about successful coaches just to see what I can pick up from them.

Textbook: Foundations of Sport and Exercise Psychology. It's cheap and really useful as just what it sounds like--laying a foundation.

Textbook: Sport Psych Handbook. Also cheap and useful, lot of good information.

Pick up something by John Wooden and read it. You don't have to believe 100% of what he says, but every coach should know some basics of positive coaching and sport psych, plus just having it as a piece of cultural literacy.

When the Game Stands Tall was a great book about a coach who took a program from nothing to The Streak. Haven't seen the movie.

Education of a Coach by David Halberstam, a fantastic sports writer, about Bill Belichick. Biographical and written with a lot of input from Bill himself.

If you have anything you're particularly interested in, let me know and I can maybe provide some more specific recommendations. Regardless of what sport/age you coach, the above are all good and useful books.

the 60second mark is usually what we base out sub-max estimates on. It signifies your bodies ability to recovery from aerobic exercise which means your muscles are more efficient at finding homeostasis again after being asked to perform work. Your score is great! There are lots of tests like this that estimate VO2max and are a great way of tracking your overall fitness over time.

If you are interested in a book that keeps benchmarks for fitness, strength and endurance wise.. check out this you should be able to get one fairly cheap and it has all the info for standards and fitness assessment you'll need. Plus.. for 1$USD and change it's an invaluable resource for standards and norms.

The first overall source I'd look to for Ex-Sci is a textbook from Mcardle Katch & Katch it's a bit more user friendly for getting into the field.

Another good source for info is the American College of Sports Medicine (ACSM), and they have an Intro to Exercise Science as well. They're a bit more Science and Research Heavy, so they can be good or bad depending on the reader.

To get a good starter for musculature a very helpful one is Strength Training Anatomy This one is only a very colorful and visual source of where the different muscles are and how they're involved with different movements.

Supertraining was mentioned earlier in the thread, and is an Amazing source for how different training variables and methods affect the body.

I've found Exercise Metabolism very helpful in how the body uses different macro-nutrients in various intensities of physical activity.

One of my favorite books is also the Essentials of Strength and Conditioning from the National Strength and Conditioning Association (NSCA). It's more geared toward programming for athletic pursuits rather than overall physical fitness, but it still does give a great understanding of training variables and the body's adaptations to them.

EDIT: The subject of Kinesiology is touched on in most resources, but you may also want to get a standalone resource for this if you want to really understand the construction and functionality of the musculoskeletal system. The courses I've taken and research I've done have used a lot of different resources, so I don't have a single one personally to include here.

Dr. Eades in his article "Is a calorie always a calorie?" cites the book "The Great Starvation Experiment" and says they ate 100 grams:

> The men in this study consumed macronutrients in the following amounts daily: protein 100 gm, fat 30 gm, and carbohydrate 225 gm.

I don't have access to Keys' original books so I can't check their actual intakes myself, I was hoping you had a source that had verified the intakes.

N=1, lower intensity, higher reps, short rest. Submaximal training.

My "go to" rep set scheme that I found is the best of strength and hypertrophy in the shortest amount of time and easiest to implement was Pavels "Power to the People" (Strength=1x5 heavy set, 1x5 90% of first set)(Hypertrophy= 80% of first set, multiple sets of 5 until you lose form. short rest.) Sometimes I do the 80% at higher rep ranges. I like this better for volume than 3-4 sets of 10.

Only 16 people too, which is quite small for my tastes.



I read a book, Serious Strength Training by Tudor Bompa, that states preacher curl barbell curls (with an olympic bar) active the biceps the most at 90% of IEMG (Integrated electromyographical activity) max.

However it's a good start and I will be doing those more often.

Afaik there aren't studies that study this specifically. You'll get results the fastest if you stretch as often as possible, everyday, at least three times a day. In my experience, that should yield noticeable improvements in 1-2 weeks.

But there's no need to be in a hurry. Thrice a week will yield results, too. It'll just take longer. I encourage you to also stretch when you're working. Stand up every hour take 10-15 seconds to stretch each leg, that will prevent some tightness, in my experience.

By the way, the hip flexors aren't the only muscles that influence hip position. So I'd also make sure that you have proper range of motion in other joints and that other muscles aren't excessively tight.

And keep in mind that stretching isn't the only method to improve posture and movement. I'd check out this book if I were you: http://www.amazon.com/gp/product/0991542304/

• https://muscleandstrengthpyramids.com/
  
• https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe/dp/0982522754
  
• https://renaissanceperiodization.com/shop/scientific-principles-of-strength-training/
  
• https://renaissanceperiodization.com/shop/how-much-should-i-train/
  
• https://renaissanceperiodization.com/shop/recovering-from-training/
  
• Greg Nuckols has a great blog: https://strongerbyscience.com
  
  Watch videos by Eric Helms, Mike Israetel, the Juggernaut Strength Training people: https://www.youtube.com/channel/UCxEV58PJpZhoYN3L35_48Pg

Pick up the books IronMind and Winning Ways. Everything mentioned in this thread is covered AND MORE! The author even makes cases for things like how being more assertive in your life can bring you more gains in the gym.

His TED Talk and book are excellent for those wanting to learn one of the most common causes of back pain (incorrectly hingeing) and an actionable plan to correct.

Link to TED Talk.
https://youtu.be/BZcZenvWBlg

Link to book.
True to Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness https://www.amazon.com/dp/0062315315/ref=cm_sw_r_cp_apa_cfF1Bb1NN8TB6

I realize this is an old post, but a buddy of mine recommended this. It's a solid book on sports nutrition. I am applying it to my cycling training right now and it's helped a ton. Talks a lot about fluid and salt intake too.

​

https://www.amazon.com/Advanced-Sports-Nutrition-Benardot-PH-D/dp/1450401619

I don't really see any periodization in WS4SB at all.

Block Periodization for sports by V.Issurin is a must read if you want your team to get the most benefit from you're training I think.
http://www.amazon.com/Block-Periodization-Vladimir-Issurin/dp/0981718000

https://www.amazon.ca/Soviet-Training-Recovery-Methods-Competitive/dp/0962203920/

http://uaconcepts.com/product/russian-sports-restoration-massage/

Depends on the topic, I can suggest some more books. Waiting for this version, to.

There are no shortcuts.

https://www.amazon.com/Advanced-Nutrition-Metabolism-Sareen-Gropper/dp/1133104053