Timing resistance training : programming the muscle clock for optimal performance / Amy Ashmore, PhD.

Includes bibliographical references (pages 219-227) and index.

Part I. Understand the Science of Muscle ClocksChapter 1. What Is a Muscle Clock? Muscle Clocks: Description and Functions The Master Clock Regulation and Communication Application to Resistance Training Conclusion Chapter 2. Overcoming Chaos, Confusion, and Interference Molecular Competition Interference Theory Cardiovascular Endurance Training Muscular Endurance Muscle Activation Patterns Competing Muscle Adaptations Cardiovascular Training Interferes With Resistance Training Interference Mechanisms Avoiding Interference Resistance-Trained Athletes High-Intensity Interval Training, Sleep, and Athletes Evidence From Aerobic Endurance Athletes Time of Day Programming Summary ConclusionPart II. Learn the Tools for Exercise ProgrammingChapter 3. Muscle Clocks’ Need for Cues and Recovery Environmental Cues Activity–Rest Patterns Physiological Cues Exercise Training and Programming ConclusionChapter 4. Applying Biomechanical Similarity to Resistance and Plyometric Exercises Biomechanical Similarity Exercise Categories ConclusionPart III. Create Effective Training ProgramsChapter 5. Training Muscles to Think and Anticipate Motor Learning Influences Programming Sample Program Programming Summary Statements Age-Related Declines in Anticipation ConclusionChapter 6. Undertraining to Maximize Performance Training Load Intentional Undertraining New Approach to Muscle IQ Rationales for Undertraining Benefits of Undertraining Differentiated Programming ConclusionChapter 7. Using Muscle Clocks to Train for Strength Paired Exercise Resistance Training Model Resistance Training Programming Resistance Exercise Pairing Routines Sample Workouts ConclusionChapter 8. Using Muscle Clocks to Train for Power Complex Training Complex Training Programming Resistance and Plyometric Exercise Pairing Routines Sample Workouts ConclusionChapter 9. Using Muscle Clocks for Concurrent Training Concurrent Training Competing Mechanisms Using Muscle Clocks to Avoid Interference in Programming Cardiovascular Programming to Improve Resistance Training Outcomes Programming Summary Statements Conclusion
Chapter 10. Using Muscle Clocks to Improve Flexibility Flexibility and Muscle Performance Types of Stretching Muscle Pliability Is a Timing Cue Muscle Length Strength and Power Stimulus Recovery Aid Flexibility Programming Programming Summary Statements Conclusion

Timing Resistance Training goes beyond periodization to guide readers through the premise of muscle clocks and how those clocks can be manipulated to control and improve muscle performance.