The Essence of Dumbbell Training Companion Guide

The Essence of Dumbbell Training Companion Guide is the only comprehensive text dedicated to dumbbell training in the fitness industry. More than 230 pages and 400 pictures make this a must-have reference in your fitness library. The book follows the two-volume DVD series by the same name, but expands on areas not covered in the DVDs. Everything from the history of dumbbells to workout protocols is covered in this book. This book misses nothing you need or want to know about dumbbell training. If you are a fitness professional, coach, or just someone who wants to get the most out of dumbbell training, this book is for you.

Table of Contents

Pages     Chapter Contents

3             About the Author

4            Acknowlegments

7            Introduction

• Equipment

13         Philosophy

16        Teaching Cues

• Breathing Cues
• Squats
• Lunges
• Romanian Deadlifts
• Overhead Presses
• Upright Rows

 28     Lower-Body Progressions

• Squats
• Lunges
• Stepping
• Deadlifts

48    Upper-Body Progressions 

• Push-Ups
• Presses
• Pulls

70     Auxiliary Exercises

• Reaches
• Chops

82     Complex Training

• Methodology
• Upper-Body Complexes
• Lower-Body Complexes
• Upper- and Lower-Body Complexes
• Three and Four-Movement Complexes

118      Power Training with Dumbells

• Introduction to Power Training
• Teaching Progression
• Upper-Body Pulls
• Upper-Body Pushing

137     Skill Lifts

• Clean and Jerk Progression
• Snatch

147     Explosive Complexes

• Two-Movement Complexes
• Three-Movement Complexes

171     Releases and Jumps

• Releases and Jumps
• Jumps

183     Auxiliary Lifts for Hypertrophy

195     Programming

• Dumbbell Workouts
• General Conditioning (Starter Workout)
• Metabolic (Fat Burning and Conditioning)
• Stability Workout
• Hypertrophy and Strength (Off-Season)
• Power and Strength (Preseason)
• Power Conversion (Pre- and In-Season)

212     Articles