The Functional Training Bible

Cover
 Title
 Table of Contents
 ACKNOWLEDGEMENTS...
 FOREWORD
 INTRODUCTION
 Part 1 --
Theory
 1. THE LOCOMOTOR APPARATUS
 1.1 Presentation
 1.1.1 The active part of the locomotor apparatus: Muscles, tendons, and ligaments
 1.1.2 The passive part of the locomotor apparatus: Bones and joints
 1.2 Muscle Action
 1.3 Role of the individual muscles
 1.4 Articular features of muscles
 1.5 Muscular tissue features
 1.6 Elements of biomechanics: levers
 1.6.1 Thoughts on organic levers
 2. ENERGY SYSTEMS
 2.1 Presentation
 2.2 Anaerobic alactacid (creatine phosphate) system 2.3 Anaerobic lactacid system2.4 Aerobic system (aerobic glycolysis or oxidative phosphorylation in mitochondria)
 2.5 Energy system interactions
 2.6 VO2MAX and the anaerobic treshold
 2.7 Oxygen debt and EPOC
 3. MUSCULAR CONTRACTION
 3.1 Presentation
 3.2 Muscular contraction
 3.3 Types of muscle fibers
 3.4 Types of muscular contraction
 4. TRAINING THEORY
 4.1 Organic systems
 4.2 Training: presentation
 4.3 Training program
 4.4 Training theory
 4.5 Training parameters
 4.6 Exercises
 4.6.1 Complex exercises
 4.6.2 Competition exercises
 5. FUNCTIONAL TRAINING 5.1 Kinetic and kinematic chains5.2 The meaning of functional
 5.3 The action-function principle
 5.4 Pebbles into a pond
 5.5 Objectives
 5.5.1 What are the benefits of functional training?
 5.6 Motivations
 5.7 Functional Training and pre-athleticism
 5.8 Functional Training: Other factors to develop
 5.8.1 Training recruitment
 5.8.2 Strengthening pivot muscles
 5.8.3 Reinforcing the weak links in the kinematic chains
 5.8.4 Breaking the pattern
 6. HIP EXTENSOR CHAIN
 6.1 Presentation
 6.2 Action and function of the lower body
 6.3 Articular reality: long-limbed and short-limbed subjects 6.3.1 Consequences6.4 Back ache, the iliopsoas and evolution
 7. ABDOMINAL FASCIA
 7.1 Presentation
 7.2 Core
 7.3 Pelvic floor
 7.4 Action of the abdominal fascia
 7.5 Function of the abdominal fascia
 7.6 The centrifuge principle
 8. SCAPULOHUMERAL GIRDLE
 8.1 Presentation
 8.2 Action of the scapulohumeral girdle
 8.3 Function of the scapulohumeral girdle
 8.4 Grip types
 9. TIBIAL-TARSAL JOINT AND FOOT
 9.1 Presentation
 9.2 Walking
 9.3 Running
 9.4 Foot movements
 Part II --
Practice
 10. BODY-WEIGHT EXERCISES
 10.1 Origins
 10.2 Presentation
 10.2.1 Load types
 10.3 Training rules 10.4 Lower-body exercises10.5 Core Training
 10.6 Upper-body Exercises
 11. THE SANDBAG
 11.1 Presentation
 11.1.1 Origins
 11.1.2 Powerbag and K-BAG
 11.1.3 Basic positions
 11.1.4 Little tricks
 11.2 Total-body exercises
 11.3 Lower-body exercises
 11.4 Abdominal fascia exercises
 11.5 Upper-body exercises
 12. THE MEDICINE BALL
 12.1 Presentation
 12.1.1 Origins
 12.1.2 Types
 12.1.3 Grip Types
 12.1.4 Exercises
 12.2 Lower-body exercises
 12.3 Abdominal fascia exercises
 12.4 Upper-body exercises
 13. THE KETTLEBELL
 13.1 Presentation
 13.1.1 Origins
 13.1.2 Introduction