Part I. The Basic Principles of Strength Training by Sport Running Sports Training Your Thighs So You Can Run Faster Can You Skip Strength Training? How Can Strength Training Help You Run Faster? Which Muscles Should You Focus on During Strength Training? These Hidden Muscles Can Make You Run Faster Specific Problems Team Ball Sports Hip Work Classic Hip Problems How Do the Hamstrings Protect the Cruciate Ligaments? Golf and Sports Involving Rotation Problems With Rotation Back Pain: The Golfer''s Paradox Improving Abdominal and Lumbar Support How to Stabilize the Shoulders Effectively Beating Golf Elbow Reestablishing Symmetry Swimming and Nautical Sports Muscles Used in Swimming The Different Morphological Assets of Good Swimmers Understanding Shoulder Pain in Athletes Strength Training to Overcome Shoulder Pain Racquet and Throwing Sports Ideal Morphology Elbow Pain and Tennis Elbow Cycling and Road Sports The Ideal Morphology of a Cyclist The Effects of Strength Training on a Cyclist''s Endurance Specific Injuries Combat Sports Strategies to Prevent Injuries Part II. Exercise for Every Sport Exercises for Running Sports Power Runner Lunge Horizontal, Vertical, or 45-Degree Leg Press Glute-Ham Raise (GHR), Razor Curl, and Nordic Hamstring Curl Pull Through Leg Curl Bent-Knee Leg Lift Standing Calf Raise Towel Curl Toe Raise Exercises for Team Ball Sports Hip Rotator Warm-Up Using a Towel Hip Abduction Internal Hip Rotation External Hip Rotation Exercises for Golf and Sports Involving Rotation Seated Pelvic Tilt Standing Ab Twist With a Resistance Band Plank Wrist Curl Myofascial Massage for the Forearms Exercises for Swimming and Nautical Sports Pull-Up Row Straight-Arm Pull-Down Bent-Over Lateral Raise Lateral Raise Shoulder Rotation With a Resistance Band External Arm Rotation Pulley Shoulder Rotation Exercises for Racquet and Throwing Sports Ring Fly, Suspended Push-Up, and Dip Using Rings or Suspension Straps Internal Arm Rotation Finger Extension Wrist Extension Reverse Curl Hips Adduction Exercises for Cycling and Road Sports Belt Squat Back Extension on an Incline Bench Hybrid JM Press/Bench Press Exercises for Combat Sports Bridge (Hip Thrust) Squat With a Trap Bar or on a Deadlift Machine Jammer Press Combo Twist With Simultaneous Pulling and Pushing Shrug Using an Adjustable Pulley Sit-Up Part III. Training Programs for Particular Sports Preparing to Work Out Do You Need to Plan Out Your Workouts in Advance? How Many Strength Training Workouts Should You Do Each Week? Warm-Up Programs to Do Before Strength Training or Before Playing Your Sport Warm-Up Program for the Upper Body Warm-Up Program for Sports Involving Rotation Warm-Up Program for the Lower Body Warm-Up Program for the Entire Body Programs to Bring a Specific Weak Area up to Par Strengthening the Shoulders Strengthening the Shoulder Rotators and Stabilizers Increasing the Power of Torso Rotation Strengthening the Core Strengthening the Adductors Strengthening the Upper Back Strengthening the Lower Back Getting Stronger at Pulling With Your Arms Getting Stronger at Pushing With Your Arms Strengthen the Inside of the Forearm to Prevent Golf Elbow Strengthen the Outside of the Forearm to Prevent Tennis Elbow Protect Your Neck Strengthen the Hip Rotator Muscles Protect the Knees Protect the Hamstrings Make Your Thighs More Powerful Strengthen the Calves Strengthen the Bones to Avoid Fractures in Sports Where You Could Fall (e.g., Cycling, Riding a Motorcycle, Skiing) or in Contact Sports (e.g., Rugby, Combat) Training Programs for Running Sports Training for a Sprinter Who Is Tendinous Training for a Sprinter Who Is Muscular Hurdle High Jump Long Jump and Triple Jump Pole Vault Middle- and Long-Distance Running Racewalking Training Programs for Team Ball Sports Soccer Rugby American Football Basketball Handball Volleyball Training Programs for Golf and Sports Involving Rotation Golf Archery Training Programs for Swimming and Nautical Sports Crawl Backstroke Butterfly Breaststroke Olympic Diving Water Polo Rowing Kayaking Sailing Surfing Windsurfing Water Skiing Training Programs for Racquet or Throwing Sports Racquet Sports Discus Throw Hammer Throw Javelin Throw Shot Put Petanque and Bowling Baseball and Softball Training Programs for Cycling and Road Sports Road Cycling Track Cycling All-Terrain and BMX Cycling Automobile Sports Motorcycle Racing Horseback Riding Training Programs for Combat Sports Combat Sports Fencing Training Programs for Winter and Mountain Sports Downhill Skiing Cross-Country Skiing Hockey and Skating Climbing Post-Training Recovery Programs Should You Train If You Are Still Sore From a Previous Workout? Recovery Programs for the Upper Body Recovery Programs for the Lower Body.