You have reached the United States portal for Human Kinetics, if you wish to continue press here, else please proceed to the HK site for your region by selecting here.


Please note if you purchase from the HK-USA site, currencies are converted at current exchange rates and you may incur higher international shipping rates.

Human Kinetics Logo

Purchase Digital Products

If you are looking to purchase an eBook, online video, or online courses please press continue

Footprint Books Logo

Purchase Print Products

Human Kinetics print books are now distributed by Footprint Books throughout Australia/NZ, delivered to you from their NSW warehouse. Please visit Footprint Books to order your Human Kinetics print books.

Feedback IconFeedback
Dumbbell Training PDF

Dumbbell Training PDF

Author:
$19.95 USD

Available As





vitalsource bookshelf

Accessing our ebooks is as easy as 1-2-3

1. We email you an access code after you place your order.

2. You redeem the code on the VitalSource Bookshelf.

3. Enjoy!

    Ebook

    Maximum results with minimal equipment.

    Dumbbells have always been a strength training staple because of their versatility, affordability, and effectiveness. With the enormous popularity of all-in-one, adjustable versions, dumbbells have solidified their standing as the must-have muscle building tools. Now comes the one authoritative guide to using dumbbells to achieve the results you want.

    Developed by renowned strength and conditioning coach Allen Hedrick, Dumbbell Training features the most effective dumbbell exercises for increasing strength, power, and muscle mass. Targeting the core, upper body, lower body, and total body, the more than 81 exercises are accompanied by step-by-step instructions, common errors and corrections, and safety considerations. Expert insights, variations, and training tips further explain how to isolate muscles, increase range of motion, and stimulate stabilizing muscles to protect joints.

    More than just exercises, Dumbbell Training includes workouts and programs proven to add muscle mass and definition and enhance sport performance. You’ll find 33 programs for increasing power, speed, agility, and balance for athletes in 11 popular sports: basketball, cycling, ice hockey, skiing, soccer, softball, speed skating, swimming, track, volleyball, and wrestling. It’s all here and ready to use.

    At the gym, home, or on the road, Dumbbell Training is a targeted approach to improving strength, power, musculature, and performance. If you own dumbbells, this book is a must-own.

    Table of Contents

    Part I Training With Dumbbells

    Chapter 1 Benefits of Training With Dumbbells

    Chapter 2 Designing a Program

    Chapter 3 Incorporating Dumbbells Into an Existing Program

    Part II Exercises

    Chapter 4 Upper Body

    Chapter 5 Lower Body

    Chapter 6 Core

    Chapter 7 Total Body

    Part III Programming

    Chapter 8 Training for Increased Muscle Size

    Chapter 9 Training for Increased Power

    Chapter 10 Training for Power Sports

    Chapter 11 Training for Speed Sports

    Chapter 12 Training for Agility and Balance Sports

    About the Author

    Allen Hedrick, M.A., CSCS*D, FNSCA, coach practitioner, was named the first-ever head strength and conditioning coach at Colorado State University at Pueblo in September 2009. He earned his bachelor’s degree from California State University at Chico and his master’s degree from California State University at Fresno. For three years he worked as a strength and conditioning coach at the United States Olympic Training Center in Colorado Springs, Colorado. He then worked as the assistant strength and conditioning coach at the United States Air Force Academy, also in Colorado Springs, for three years before being named the head strength and conditioning coach at the academy, a position he held for nine years. In that position Hedrick was responsible for the strength and conditioning programs for football and volleyball while overseeing the academy’s entire strength and conditioning program.

    Hedrick then moved to the National Strength and Conditioning Association's headquarters, also in Colorado Springs, as the head strength and conditioning coach and later as education coordinator. Hedrick stayed in that position until moving into his current position at CSU-Pueblo.

    During his career, Hedrick has worked with a variety of athletes, from elementary school age to professionals and Olympic medalists (speed skater Bonnie Blair and Greco-Roman wrestler Matt Ghaffari). Hedrick’s work has been published over 100 times in a variety of publications covering diverse topics, and he has written a book on strength and conditioning for football. He has also produced numerous DVDs on topics related to strength and conditioning, including Strength for Sports Performance (Human Kinetics, 2007). Hedrick has spoken at various conferences and clinics worldwide, including Guatemala, Japan, Australia, and China. In 2003 Hedrick was selected by his peers as the National Strength and Conditioning Association's Collegiate Strength and Conditioning Coach of the Year.