Individuals interested in fitness, weight loss, or increased muscle mass; strength and conditioning professionals; personal trainers; sport coaches; and athletes looking to enhance performance.
Allen Hedrick, MA, CSCS, FNSCA, has a bachelors degree from California State University at Chico and a masters degree from California State University at Fresno. Following graduation, he was hired as a strength and conditioning coach at the United States Olympic Training Center in Colorado Springs, Colorado, where he stayed for three years. Hedrick then served as the assistant strength and conditioning coach at the United States Air Force Academy in Colorado Springs for three years before being named the head strength and conditioning coach, a position he held for nine years.
Hedrick then moved to the National Strength and Conditioning Association (NSCA) headquarters, where he worked as the head strength and conditioning coach and later as the education coordinator. In 2009, he was named the first-ever head strength and conditioning coach at Colorado State University at Pueblo.
During his career, Hedrick has worked with athletes from elementary school students to athletes at the professional and Olympic levels, including athletes who have won medals in the Olympic Games (Bonnie Blair in speed skating and Matt Ghaffari in Greco-Roman wrestling). A frequent writer, Hedrick has been published over 100 times in a variety of publications on a variety of topics related to strength and conditioning. In addition, he has presented at numerous conferences and clinics, both nationally and internationally, including in Guatemala, Japan, Australia, and China. In 2003, Hedrick was selected by his peers as the NSCAs Collegiate Strength and Conditioning Coach of the Year.
Chapter 1. Benefits of Training With Dumbbells
Practical Advantages of Dumbbells
Physiological Advantages of Dumbbells
Conclusion
Chapter 2. Designing a Program
Determining Your Philosophy of Training
Basing Training Programs on Both Science and Experience
Periodization
Sample Program
Conclusion
Chapter 3. Incorporating Dumbbells Into an Existing Program
Sample Workouts With Barbells
Sample Workouts With Dumbbells
Conclusion
Part II. Exercises
Chapter 4. Upper Body
Shoulders
Chest
Upper Back
Biceps
Triceps
Chapter 5. Lower Body
Chapter 6. Core
Abdominals
Lower Back
Chapter 7. Total Body
Part III. Programming
Chapter 8. Training for Fitness
Sample Workout Schedules
Chapter 9. Training for Weight Loss
Sample Workout Schedules
Chapter 10. Training for Increased Muscle Size
Sample Workout Schedules
Chapter 11. Training for Increased Power
Sample Workout Schedules
Chapter 12. Training for Speed Sports
Sample Workout Schedules
Chapter 13. Training for Agility and Balance Sports
Sample Workout Schedules
