Amit Gal Alon | Dr. Gill Solberg
By using clear and concise video films, with hundreds of analyses of strength training exercise
movements, 'All About Strength Training' takes you on a magical journey of the muscles, bones,
kinesiology, biomechanics, science of training, exercise encyclopedia and more.
Intended for :
Fitness Instructors, physiotherapists, sportsmen and sportswomen, gyms and fitness centers, massage
students, physical education students and teachers, Personal Training Certification Schools. Enyone
who interested in strength training of in teaching strength training.
The Unique Features of the ALL ABOUT STRENGTH TRAINING
and what you will NOT find in other programs.
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The uniqueness of the ALL ABOUT STRENGTH TRAINING is its ability to combine and present
strength exercises with the anatomy of the muscle sets during kinesiology. When performing the
strength exercises one can see and study the workings of the individual muscles (the anatomical
analysis) involved in each exercise.
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The ALL ABOUT STRENGTH TRAINING also provides the observer with the opportunity to
rapidly enter (with a single click) and view the muscles and examine how they work. It is also
possible to study where the individual muscles are connected to the bones in the skeleton
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The ALL ABOUT STRENGTH TRAINING is a simple and efficient dynamic visual resource that
provides a direct link to the required source of knowledge with the minimum of clicks. Animated
and video pictures appear on the screen in an instant.
About the Authors:
Amit Gal Alon
Amit Gal Alon is a graduate of Zinman College at the Wingate Institute, Israel. He specialized in Clinical Kinesiology.
Amit studied visual communications, and developed courseware and software in the field of anatomy, physical fitness
and health. Amit Gal Alon has worked as a 3d Graphic Designer / Illustrator and has been involved in the field of
digital content creation for over ten years. He has also worked as a fitness trainer of a major league soccer team and
as a manager of fitness clubs.
Dr. Gill SolbergGill Solberg is a graduate of the Zinman College at the Wingate Institute, Israel, with a
specialization in postural disorders. During his graduate studies he specialized in Clinical Kinesiology and Adapted
Physical Activity for populations with special needs. For 12 years Dr. Solberg has been a diagnostician and head
therapist at one of the biggest Therapeutic Sport Centers in Israel and was also in charge of hydrotherapy and
adapted movement for children and adults with postural disorders. Dr. Solberg's book "Postural disorders and
musculoskeletal dysfunction: Diagnosis prevention and treatment" was published this year by "Elsevier", and is now
the basic textbook on the field of posture, all over the world.
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Table of Contents:
1. Exercise encyclopedia (Video clips)
- Strength training anatomy
- Stretching anatomy
2. Muscular anatomy (3D)
3. Kinesiology- 3D Movement Analysis.
4. Skeletal System (3D)
5. The heart and the nervous system (3D)
6. Energy mechanisms (Animations)
7. Biomechanics and force (Animations)
8. Strength workout methods (Animations)
9. Techniques and types of workout organization (Animations)
10. Endurance workout methods (Animations)
11. Stretching methods (Animations)
12. Constructing a workout program (Animations)
13. Tests and concepts (Animations)
1. Exercise encyclopedia
1.1. 300 strength exercises
Dumbbells, barbells, machines, cables, body weight, resistance bands (Videos)
1.2. Anatomy of strength training (anatomical analysis of each exercise)
1.3. Stretching Anatomy (3D Videos)
Organized according to the following body parts:
1 Abdominal Muscles
2 Adductors muscles
3 Biceps Brachii muscle
4 Deltoid muscle
5 Muscles of the vertebral column
6 Gastrocnemius muscle
7 Gluteus maximus muscle
8 Gluteus minimus muscle
9 Gluteus medius muscle
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11
12
13
14
15
16
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Hamstring muscles
Latissimus drsi muscle
Pectoralis major muscle
Quadriceps muscles
Rhomboids muscle
Soleus muscle
Trapezius muscle
Triceps Brachii
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1. Muscular anatomy (3D)
3D Anatomy of the muscular system.
Each muscle is presented in 3D, with accurate visual detailing of its points of attachment and diverse
unique animations that present all of its movements from different angles.
Upper Body:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
39.
40.
41.
42.
43.
44.
45.
Abdominal Muscles
Abductor Pollicis longus
Anconeus
Biceps Brachii
Brachialis
Brachioradialis
Coracobrachialis
Deltoid
Extensor Carpi Radialis Brevis
Extensor Carpi Radialis Longus
Extensor Carpi Ulnaris
Extensor Digitorum
Extensor Indicis
Flexor Carpi Radialis
Flexor Carpi Ulnaris
Flexor Digitorum Superficialis
Infraspinatus
Latissimus Dorsi
Levator Scapulae
Palmaris Longus
Pectoralis Major
Pectoralis Minor
Pronator Quadratus
Pronator Teres
Quadratus lumborum
Rhomboid
Rotator cuff
Serratus Anterior
Spinal Erectors
Iliocostalis
Longissimus
Spinalis
Semispinalis thoracis
Multifidus
Rotatores
Interspinalis
Intertransversarii
Sternocleidomastoid
Subscapularis
Supinator
Supraspinatus
Teres Major
Terer Minor
Trapezius
Triceps Brechii
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Lower Body
46.
47.
48.
49.
50.
51.
52.
53.
54.
55.
56.
57.
58.
59.
60.
61.
62.
63.
64.
65.
66.
67.
68.
69.
70.
71.
72.
73.
74.
75.
76.
77.
78.
79.
80.
81.
Adductor Brevis
Adductor Longus
Adductor Magnus
Biceps Femoris
Extensor Digitorum Longus
Extensor Hallucis Longus
Flexor Digitorum Longus
Flexr Hallucis Longus
Gastrocnemuis
Gluteus Maximus
Gluteus Medius
Gluteus Mininmus
Gracilis
Iliopsoas
Inferior Gemellus
Obturator Externus
Obturator Internus
Pectineus
Peroneus Brevis
Peroneus Longus
Peroneus Tertius
Piriformis
Popliteus
Quadratos Femoris
Recturs Femoris
Sartorius
Semimembranosus
Semitendinosus
Soleus
Superior Gemellus
Tensor Fascia Latae
Tibialis Anterior
Tibialis Posterior
Vastus Intermedius
Vastus Lateralis
Vastus Medialis
Facial muscles
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Occipitofrontalis
Temporoparietalis muscle
Procerus
Nasalis muscle
Depressor septi nasi
Orbicularis oculi
Corrugator supercilii
Depressor supercilii
Auricular muscles (anterior, superior, posterior)
Orbicularis oris
Depressor anguli oris
Risorius
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Zygomaticus major
Zygomaticus minor
Levator labii superioris
Levator labii superioris alaeque nasi
Depressor labii inferioris
Levator anguli oris
Buccinator
Mentalis
Muscles of respiration
Quiet inspiration
Forced inspiration
2. Skeletal anatomy (3D)
3D Anatomy of the skeletal system.
You can rotate the bones by 360 degrees and can view every point on the bone and an
explanation about this point. You can also see the points of attachment of the muscles to the
bone and view the muscles themselves.
1. Skull
a.
b.
c.
d.
e.
f.
g.
Cranial bones
Frontal bone
Parietal bone
Temporal bone
Occipital bone
Sphenoid bone
Ethmoid bone
Facial bones: (14)
h. Mandible
i. Maxilla
j. Palatine bone
k. Zygomatic bone
l. Nasal bone
m. Lacrimal bone
n. Vomer
o. Inferior nasal conchae
2. Clavicle
3. Scapula
4. Thorax
a. Ribs
b. Sternum
5. Vertebral Column
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a. Cervical vertebrae
i. General view, C1, C2, C3, C7
b. Thoracic vertebrae
i. General view, T6, T12
c.
Lumbar vertebrae
i. General view, L2, L3, L4
6. Humerus
7. Radius
8. Ulna
9. Hand
Carpal (wrist) bones:
a. Scaphoid bone
b. Lunate bone
c. Triquetral bone
d. Pisiform bone
e. Trapezium
f. Trapezoid bone
g. Capitate bone
h. Hamate bone
Metacarpus (palm) bones:
i. Metacarpal bones
Digits of the hands (finger bones or phalanges):
j. Proximal phalanges
k. Intermediate phalanges
l. Distal phalanges
10.
11.
12.
13.
14.
15.
Pelvis
Sacrum
Femur
Fibula
Tibia
Foot
a. Calcaneus
b. Talus
c. Navicular bone
d. Cuneiform bones
e. Cuboid bone
Metatarsus bones:
f. Metatarsal bones
Digits of the feet (toe bones or phalanges):
g. Proximal phalanges
h. Intermediate phalanges
i. Distal phalanges
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3. Kinesiology:
3D Movement Analysis.
In the kinesiology chapter you will view animations of anatomical planes of movement and a
range of movements performed by the human body.
For each movement you will be able to clearly observe the muscles that perform the
movement and their combined action.
1. Neck and head
a. Flexion
b. Extension
c. Lateral flexion
d. Horizontal rotation
2. Shoulder joint
a. Flexion
b. Extension
c. Adduction
d. Abduction
e. Horizontal adduction
f. Horizontal abduction
g. Internal rotation
h. External rotation
i. Circumduction
3. Vertebral column
a. Flexion
b. Extension
c. Over extension
d. Lateral flexion
e. Horizontal rotation
4. Scapulothoracic joint
a. Adduction
b. Abduction
c. Elevation
d. Depression
e. Upward rotation
f. Downward rotation
g. Protraction
h. Retraction
5. Elbow joint
a. Flexion
b. Extension
c. Pronation
d. Supination
6. Pelvis
a. APT- Anterior Pelvic Tilt
b. PPT – Posterior Pelvic Tilt
c. Lateral flexion
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7. Hip joint
a. Flexion
b. Extension
c. Adduction
d. Abduction
e. Internal rotation
f. External rotation
g. Circumduction
8. Knee joint
a. Flexion
b. Extension
c. Internal rotation
d. External rotation
9. Ankle joint/Subtalar&Transverse tarsal joints
a. Plantar flexion
b. Dorsal flexion
c. Inversion
d. Eversion
e. Pronation
f. Supination
5. The heart and the nervous system
5.1. The cardiovascular system
1
Function
2
The structure of the heart
3
A longitudinal section
4
The circulatory system
5
Target heart rate
5.2. The nervous system
1 Function
2 Structure of the nerve cell (neuron)
3 Types of nerve cells (neurons)
5.3. Structure of the system
1
Central nervous system
2
Peripheral nervous system
3
The autonomic nervous system
4
The parasympathetic system
5.4. Nerve impulse
5.5. Motor unit
6. Energy mechanisms
6.1. ATP-CP elective aerobic
1 Recovery of the mechanism
2 Improvement of the mechanism
6.2. Anaerobic lactic acid glycolysis
3 Recovery of the mechanism
4 Improvement of the mechanism
6.3. Aerobic
5 Recovery of the mechanism
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6 Improvement of the mechanism
6.4.Integration of the mechanisms
6.5. The sliding theory (advanced version)
6.6. The sliding theory (simple version)
7.
Biomechanics and force
7.1. Levers and joints
7.1.1. Lever 1
7.1.2. Lever 2
7.1.3. Lever 3
7.2. Optimal angles
7.3. Force components
7.4. Optimal angles and strength exercises
8. Strength workout methods
8.1. Maximal strength
8.1.1. Workout methods:
8.1.1.1 The repetitions method (for recruiting motor units)
8.1.1.2 The intense interval method
8.1.2 Workout types:
8.1.2.1 The pyramid workout type (the repetitions method)
8.1.2.2 Classical workout method – identical repetitions
8.2. Explosive strength
8.2.1.
Workout methods:
8.2.1.1. The repetitions method (workout for explosive strength)
8.2.2. Workout types:
8.2.2.1.
Pleiometric training method
8.3. Hypertrophy
8.3.1. Workout methods:
8.3.2. The intense interval method
8.3.3. Workout types:
8.3.4. Pyramid workout type (Intense interval method)
8.3.5. DeLorme workout type
8.3.6. The classical workout type (hypertrophy)
8.4. Strength endurance
8.4.1. Workout methods:
8.4.2. The broad interval method
8.4.3. Workout types:
8.4.4. The Oxford workout type
8.4.5. The cyclic workout type
8.4.6. The classical workout type – identical repetitions (for
development of strength endurance)
8.5. The elements of strength
8.5.1. Workout methods:
8.5.1.1.
The sequence method
8.5.2. Workout types:
8.5.3. A cyclic workout type
9. Techniques and types of workout organization
9.1. Super sets
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9.1.1.
9.1.2.
9.1.3.
9.1.4.
9.1.5.
Agonist-antagonist super set
Super set for distant muscles
Super set for the same muscle
Super set for the same muscle – simple exercise +
complex exercise.
Triple set for the same muscle
9.2. Drop sets
9.2.1 Down the rack
9.2.2 Triple drop set
9.2.3 Triple drop set, different types of strength
9.3. Cyclic workout
9.4. Forced repetitions
9.5. Cheating
9.6. Jump sets (workout organization)
9.7. Negative repetitions
Forms of weekly workout organization
9.8. 3 workouts per week
9.8.1.
ABA-BAB
9.8.2.
AB-Endurance
9.9. 4 workouts per week
9.9.1.
AB-AB
9.9.2.
ABC-Endurance
9.9.3.
ABCD
9.10. 5 workouts per week
9.10.1.
ABCDE
9.10.2.
ABCD-Power endurance
10. Endurance workout methods
10.1.. Speed endurance (anaerobic endurance)
10.1. Workout methods:
10.1.1. The repetitions method
10.1.2. The intense interval method
10.1.3 Examples of workouts
10.2. Energy mechanisms:
10.2.1. ATP-CP mechanism
10.2.2. Anaerobic glycolysis mechanism
10.3. Maximal oxygen consumption (VO2 max)
10.3. Workout methods:
10.2.1 The intense interval method
10.2.2 Examples of workouts
10.2.1 Energy mechanisms:
10.2.3. Glycolysis
10.2.4. Aerobic mechanism
10.4. Comprehensive endurance (aerobic endurance)
Workout methods:
10.4.1. The broad interval method
10.4.2. The Swedish Fartlek method
10.4.3. Examples of workouts
Energy mechanisms:
11. Aerobic mechanism
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10.5. Basic endurance (aerobic endurance)
Workout methods:
12.
The sequence method
13.
Examples of workouts
Energy mechanisms:
14.
Aerobic mechanism
11. Stretching methods
11.1. What is flexibility
11.2. Active stretching
o Static active stretching
o Dynamic active stretching
11.3. Passive stretching
o Static passive stretching
o Dynamic passive stretching
11.4. The PNF method
o Contraction-relaxation method
o Contract Relax Antagonist Contraction (CRAC)
12. Constructing a workout program
12.1. Becoming familiar with the gymnast
12.2. Body measurements
12.3. Planning the program
12.4. Becoming familiar with the gymnast
12.5. Example of planning the program
12.6. Beginners strength training
12.7. Intermediate strength training
12.8. Advanced strength training
13. Tests and concepts
13.1. Tests
o Metabolism
o Body mass index – BMI
o The somatotype and the advisable weight
o Target heart rate
o 1 RM
13.2. The muscle – structure and fibers
o The muscle structure
o White fiber
o Pink fiber
o Red fiber
o Thickening of the fibers
o Components of the muscle cell
13.3. Somatotype
o Ectomorph
o Mesomorph – muscular and athletic
o Endomorph - rounded
13.4. Workout principles
oThe overload principle
oRelation between loading and recovery
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oGradual loading
oUniqueness
oDiversity
oThe long-term planning principle
oWorkout frequency and improving ability
oThe relativity of the workout effect
oThe delay of the workout effect
oThe reversibility effect
oIndividual differences
oOvercompensation
13.5. Types of muscle contraction
o Isometric contraction
o Concentric isotonic contraction
o Eccentric isotonic contraction
o Isokinetic contraction
13.6. Basic concepts in strength workouts
o Pressing
o Pulling
o Basic exercise
o Auxiliary exercise
o Complex exercise
o Isolated / simple exercise
o Closed system
o Open system
o RM
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