https://www.otpbooks.com/product/glenn-pendlay-american-weightlifting/
https://www.amazon.com/dp/B0B2FLJ7PJ
The hard copy is 375 pages.
Glenn Pendlay, Rest in Peace
Foreword, Donny Shankle
Introduction, Trey Goodwin
A Note from James McDermott
Preface
Chapter 2: Learning the Clean
The Front-Rack Position
Front Squats
The Three Step Top-Down Method: The Clean
Closing Thoughts
Chapter 3: Learning the Jerk
Step One—The Press
Step Two—The Push Press
Step Three—The Power Jerk
Step Four—Building the Split Position
Step Five—Special Jerk Exercises
Step Six—The Jerk
Closing Thoughts
SECTION B—TRAINING FOR AMERICAN WEIGHTLIFTERS
Chapter 4: Cultural Differences in Programming
The Soviet Approach
The Bulgarian Approach
An American Approach
Strength and Performance-Enhancing Drugs
Training as a Clean Athlete
Closing Thoughts
Chapter 5: How to Write a Weightlifting Program
Exposing the Fine Details of Programming
A Look Back at Cal Strength and MDUSA Programming
Strength Exercises
Programming Simplified
What are Training Cycles?
Percentages in Training
Strength versus Technique
Specificity versus Adaptation
Transitioning to Weightlifting from a General Strength Background
Measuring Progress
Beginning as a Weightlifter
Success in Weightlifting
Closing Thoughts
Chapter 6: Programming for Beginning Weightlifters
A Beginner’s First Program
Establishing Baselines
Pursuing Technical Mastery
Pursuing Strength
The Back Squat
The Deadlift
Press and Push Press
Posterior-Chain Strength Exercises
Programming Strength Exercises
Programming Posterior-Chain Exercises
Programming the Competition Lifts
Important Program Notes
Changing the Program
Dealing with Missed Lifts
Enjoy Being a Beginner
Instant Gratifi cation
Sample Beginner Program One
Your First Meet
Sample Beginner Program Two
Closing Thoughts
Chapter 7: Programming for Intermediate Weightlifters
Breaking PRs
Setting Up a Training Cycle for the Intermediate Lifter
Complexes
Lifting from Blocks
Timed Sets
Assistance Exercises
Assistance Exercises for the Pull
Power Snatches and Power Cleans
Overhead Assistance Exercises
Assistance Exercises for the Legs
The Texas Method
The Pendlay Cycle
Intermediate Programs
Four-Day Sample Intermediate Program
Five-Day Sample Intermediate Program
Six-Day Sample Intermediate Program Using Timed Sets
Closing Thoughts
Chapter 8: Programming for Advanced Weightlifters
Progressing to Full Time
Recovery—Going the Extra Mile
California Strength and MDUSA Schedule
Individualized Training Cycles
Advanced Strength Training Methods
Isometrics
Snatches and Cleans with a Pause
Lifts with a Slow Eccentric
Advanced Training Program Examples
Donovan Ford’s Program
Jenny Arthur Vardanian’s Program
Jared Fleming’s Program
Kathleen Winters Harris’s Program
Leo Hernandez’s Program
Closing Thoughts
Chapter 9: Westside for Weightlifters
My History with Westside
The Conjugate System
Using Bands and Chains
The Repetition Method
Repetition Method Exercises
Max-Effort Exercises
Exercise Variations
Westside for Weightlifters Programming Overview
Sample Beginner Program
Sample Intermediate Program
Sample Advanced Program
Closing Thoughts
Chapter 10: Programming for Youth, Junior, and Master Weightlifters
Youth Weightlifters—Generally Ages 4 to 9
Youth Weightlifters—Generally Ages 10 to 14
Example Week of Youth Programming
Youth Weightlifters—Generally Ages 15 to 17
Junior Weightlifters—Generally Ages 17 to 20
Masters Weightlifters—Ages 35 to 80 and Above
Closing Thoughts
SECTION C—ESSENTIALS FOR AMERICAN WEIGHTLIFTERS
Chapter 11: Competition Guide
Competition for the Athlete and Coach
Preparing for a Competition
Competition Day
Warm-Up Progression for the Snatch
Warm-Up Progression for the Clean and Jerk
Competition Coaching
Example Warm-Up Progressions
Closing Thoughts
Chapter 12: Making Weight
Practice Cutting Weight First
The Four-Step Process
Timeline to the Weigh-In
Regaining the Lost Weight
Timeline for Refueling after the Weigh-In
Closing Thoughts
Chapter 13: The Weightlifter’s Kitchen
Simple Guidelines
Every Lifter Is Different
Closing Thoughts
Chapter 14: The Razor’s Edge
A Complicated Relationship with Weightlifting
Do You Have What It Takes?
The Other Side of Technical Mastery and Gaining Strength
Closing Thoughts
And Finally…
SECTION D—THE PENDLAY SYSTEM FOR ATHLETIC DEVELOPMENT
Chapter 15: The Clock is Ticking
Training the Younger Athlete
The Art and Science of Coaching
Training Men and Women
The Right Tool for the Job
Closing Thoughts
Chapter 16: The Pendlay Total
Why Not Use the Olympic Lifting Total?
Why Not Use the Powerlifting Total?
Why Not Use the CrossFit Total?
What about Jumping or Throwing?
The Pendlay Total
Plyometrics
The Testing Protocol
Closing Thoughts
Chapter 17: Beginner and Intermediate Athletic Programming
The Beginner Program for Athletics
The Intermediate Program for Athletics
Closing Thoughts
Chapter 18: Advanced Athletic Programming
The Advanced Program Exercise List
Intensity Variation on the Advanced Program
Programming the Advanced Template
Rotating Exercises in the Advanced Template
Conditioning
Closing Thoughts
Chapter 19: Implementing Athletic Programs
Programming for 8 to 12 Years Old
Programming for Older Than 12 Years Old
How to Introduce Exercises
Managing In-Season and Out-of-Season Training
Overview of the Pendlay System Template
Closing Thoughts
Chapter 20: Epilogue: American Weightlifting and the Pendlay Legacy
On Learning the Lifts
On Programming
On Being a Weightlifter
On Coaching
On Communication
Paying It Forward
Closing Thoughts
APPENDICES
Appendix 1: American Weightlifters
Caleb Ward
James Moser
Travis Cooper
James Tatum
Donny Shankle
Jon North
Spencer Moorman
Kevin Cornell
Justin “Moppy” Brimhall
Closing Thoughts
Appendix 2: The Pendlay Articles
Additional Thoughts on Weightlifting
Additional Thoughts on Squat Training
Additional Thoughts on Deadlift Training
Guideposts
The Training Log
About the Co-Authors
James McDermott
Mike Prevost
Acknowledgments
Comments from James
Athlete Models
Photographer Credits
Index
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