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Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

Certified USA Triathlon coach and NSCA Personal Trainer of the Year Patrick Hagerman, EdD, reveals a focused, triathlon-specific strength training program that will enable triathletes to push harder during training and on the racecourse when the effort is hardest. Triathletes who master this progressive strength training program will also become more resistant to injury, meaning fewer missed workouts.

Strength Training for Triathletes features 75 of the most effective strength training exercises for triathlon swimming, cycling, and running plus core strength and general conditioning. Full-color photographs illustrate each simple exercise, and exercises are grouped so athletes can focus on their own individual performance limiters. Hagerman simplifies the science underlying strength training, offering easy-to-follow guidelines on resistance and reps that will make triathletes stronger through every phase of the season.

Strength Training for Triathletes develops these abilities in triathletes:

• More powerful, longer-lasting muscles
• Resistance to fatigue and injury
• Improved body composition with stronger, leaner muscle mass
• Better performance without added bulk

New in this second edition are sample strength training programs for the most popular triathlon race distances and for each of triathlon's three sports, full-color photographs showing detailed body positions for each exercise, several new exercises, new indexes that specify body-weight exercises and weighted exercises, an exercise log template to track your goal weights, and a new index to improve usability.

Strength training often separates the top performers in triathlon from the middle of the pack. Even small improvements in muscle strength can add up to big race results. Strength Training for Triathletes makes it simple for triathletes of all levels to get stronger and race faster.

• Sales Rank: #20572 in Books
• Brand: Velo Press
• Published on: 2015-01-10
• Released on: 2015-01-10
• Original language: English
• Number of items: 1
• Dimensions: 9.00" h x .50" w x 7.00" l, .0 pounds
• Binding: Paperback
• 232 pages

Review

"Strength Training for Triathletes shows how adding strength training to your exercise program can yield significant performance results."  -- Triathlete magazine

"A comprehensive guide to developing and following a well-rounded strength program."  -- USA Triathlon magazine

"A user-friendly manual with sport-specific exercises offered with clear step-by-step instructions and photographs for the mainstream triathlete" ¦This is a quick read reference guide that is deceptively simple and nuanced enough to" ¦keep strength training interesting."  -- Triathlon Magazine Canada

"Hagerman cuts through the fads and latest trends to bring you proven, triathlon-specific techniques. Any triathlete looking to build endurance, speed and power will benefit from Strength Training for Triathletes."  -- TriEdge.net

"Strength Training for Triathletes is easy to follow and light on jargon. All the basic principles are clearly explained without smothering you in sports science--it's a refreshingly simple approach that leaves you free to concentrate on the exercise rather than the book. Essential reading for anyone mystified by what to do in the gym." --Tri247.com

From the Back Cover

STRONGER MUSCLES LAST LONGER

TRIATHLON'S BEST-SELLING BOOK ON STRENGTH TRAINING

Stronger triathletes bring more power, speed, lean mass, and muscular endurance to race day. While time is a precious commodity for every triathlete, every bit of time spent strength training pays off. Add strength training to your triathlon preparation and become a stronger, faster, more resilient athlete.

Strength Training for Triathletes helps you line up a strength program focused on your individual needs. Whether you want to increase endurance on the swim, find more power on the bike, or fight fatigue on the run, the sport-specific exercises featured in this book make it easy to target your training for improved performance in any or all of the three events. Every exercise is clearly explained and fully illustrated, taking the guesswork out of good technique.

Many triathletes overlook strength training until race times begin to atrophy or muscular imbalances and weaknesses turn into setbacks. A personalized strength program is the answer. If you have your sights set on racing faster and farther in the season ahead, strength training will get you there.

Endurance, strength, and power are the keys to triathlon. Strength Training for Triathletes is your complete resource for building and balancing all three for superior performance season after season.

Get the advantage of a personalized strength program in as few as 90 minutes a week:

• Improve endurance, build muscle, or increase strength and power
• Focus your training on one event, or build an all-around program
• Target imbalances with exercises for specific muscle groups
• Create workouts for home and travel using minimal equipment
• Find the perfect mix of core, upper-body, and lower-body exercises for total body strength

About the Author

Dr. Patrick Hagerman, EdD, FNSCA, CSCS, NSCACPT, has established himself as an authority on the topic of strength training through his experience as a professor of exercise and sports science, a coach, and a personal trainer. Starting as a collegiate strength and conditioning coach, Hagerman went on to coach for USA Weightlifting and USA Triathlon and to serve on the USA Triathlon Coaching Commission.

Hagerman is a fellow of the National Strength and Conditioning Association (NSCA), a past member of its board of directors, and a recipient of the 2002 NSCA Personal Trainer of the Year award.

Hagerman has written six other books on fitness and strength training, contributed to numerous textbooks, and published more than 30 articles on strength and conditioning. For over 25 years he has competed in triathlon, cycling, windsurfing, and adventure racing.

Most helpful customer reviews

18 of 18 people found the following review helpful.
Finally! Something to the point and make sense - at least to me
By R. Haun
I have to be honest and say that when I first got the book I went immediately to the "sample training program" and was not thrilled. It was meaningless, I thought, but I took a deep breath and started to read from page one. The only fluff or skip over pages were from Chapter 4 (tools and equipment), but otherwise, this was a quick read and the build up to the "plan/program" made a lot of sense.

Let me explain. I am a marathoner and long distance bike rider, but my swimming is weak. As I read this book and allowed the author to build to the training plan I realized this was exactly what I was looking for. I didn't need cookie cutter. I didn't need a pro's example of his/her weight training. I needed to build a plan to fit my specific needs. My needs are to build endurance and strength in my upper body for the swim and improve my leg power. To accomplish each requires different exercises, sets, reps, weights and resting time. All of which are explained very well in the book.

The exercise section is broken down into all three sports and then into exercises for upper and lower body. There are cross overs of course, but when I used the guideline on how to build my plan towards my needs and selected the exercises that would increase the power, endurance or size of those specific muscles based upon "My" goals the plan came together very easily.

While this is not my first tri-sport training book I am definitely glad I bought it. Are you look for endurance, power/strength or muscle size? Are you looking for the same for all three sports? Or are you looking for endurance for one and strength for another?

If so, buy it!

8 of 8 people found the following review helpful.
Good big picture overview at designing a season long triathlon ...
By Fernando
Good big picture overview at designing a season long triathlon strength training program. Chapter on strength exercises to target weak areas is very strong (example: do single leg exercises using a heavier weight on weaker leg if one leg pulls less strongly than the other on the bike). I wish it had included more sample training programs, but similar to The Well Built-Built Triathlete the few templates are meant to be a starting point to designing your own program. In order to get the most from the book you have to be engaged in developing a routine that meets your goals and needs.

0 of 0 people found the following review helpful.
Why and how of functional strength training - with sharp focus on triathlete needs
By Darren Cronshaw
I need all the help I can get as a Triathlete. A year ago I added in some gym time for functional strength training and have ben guided by gym instructors and my coach with routines. However, leading up to my last race I think I overtrained, including hitting the gym a bit hard or too often. So my coach and I have recalibrated my training plans, and I am eager to be more strategic and focused in how and when I spend gym time. So I got a copy of Strength Training for Triathletes to educate myself and help form a plan.
Patrick Hagerman builds the case for functional strength training to complement endurance exercise. He explains how improvement in any training comes from overload, and discusses how best to manage that and how to increase loads with specific triathlon goals in mind. This applies to different exercises for different muscles a triathlete draws on. Half the book has whole pages devoted to each exercise, explaining and illustrating how to do them safely. It helped me draft a list of exercises for some of my weaknesses, especially to help me run off the bike better. Thus in the gym on Mondays and Wednesdays (and maybe Fridays too if I don’t go to Yoga), I’ll plan on Cardio skipping in a circuit with box jumps and burpees, then deadlift, step ups, barbell row, split squats shoulder dips, hip exercise, calf raises and leg press, followed by roller and swimming stretches. (And my coach has added Paloff press, alternating dumbell chest press, double and single leg glute bridges and single leg bicep curls for core as much as biceps) And at home on Tuesdays and Thursdays I may do a lighter core and stretching-focused routine of seated dips, lateral lunge, rotation core exercise, plank, slam dunk, push ups, tubing strokes, and rolling and feet and calf stretching.
A good plan also applies to different emphases for different distances. For my training for Ironman distance, for example, I read it is most important to:
• Warm up and cool down well, and stay warm while doing exercises (no extended rests)
• Recover well between workouts, not repeating the same exercise the following day
• Develop a plan of periodized training, starting with a solid base of muscular endurance (with 2-3 sets of 12-20 reps and 30 seconds rest), but muscle size/hypertrophy (with 3-5 sets of 6-12 reps and 30-90s rest) and strength (with 3-6 sets of 1-6 reps with 90-180s rest) are important too. The different periods would increase weights for each focus, starting with an extended period of muscular endurance focus, leading to a focus on peak strength in the 2-4 weeks before a main event
• split strength training so that it does not compromise endurance training (for example, for me this might mean gym training that focuses on legs and stretching on swim days)
• decrease in volume but maintain intensity in the fortnight before an event, and rest from the gym for 3 full days.
I’ll talk to my coach and experiment with that anyway, but the book has educated me much more and given me a clear structure on why and how and how often to apply a really well focused functional strength plan. Thanks Patrick Hagerman for sharing your expertise in this way – this is a book for any triathletes and coaches eager to take strength training seriously (but not too seriously as it needs perspective to avoid overdoing it).
Darren Cronshaw is a member of Hawthorn Triathlon Club in Melbourne, Australia, and so far has completed three Ironman events (Melbourne 2015, Cairns 2016 and Kona 2016) with the coaching of Andrew Howes and has others planned.

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[L643.Ebook] Get Free Ebook Steam Engine Design and Mechanism, by International Correspondence Schools

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An Unabridged Edition With All Illustrations, To Include: STEAM ENGINE DESIGN - Data And Calculations - The Boiler Pressures For Different Types Of Engines - Economical Ratio Of Expansion - Piston Speed - Clearance - Engine Calculations - Back Pressure And Point Of Exhaust Closure - Calculations For Simple Non-Condensing Engine - Calculations For High-Speed Automatic Cut-Off Engine - Hoisting And Locomotive Engines - Cylinders And Steam Chests - Steam Ports And Passages - Engine Shafts And Cranks - Crankpins For Overhung Crank - Hollow Pistons - Built Up Pistons - Solid Pistons - Marine Pistons - Piston Packing - Piston Rod - Connection Of Rod To Piston - Proportions For Connecting Rods (Solid And Open) - Strap-End Connecting Rod - Crossheads - Valves, Valve Steams, And Eccentric Rods - Eccentric Sheaves And Straps - Stuffing Boxes - Engine Flywheels - Calculations For Built - Up Flywheels - Flywheel Rim Joints - Stress In Rim Flange, And In Bolts Fastening Arm To Rim - Engine Frames, Or Beds - Examples Of Engine Proportions With Tables - STEAM ENGINE MECHANISM - Elements Of The Steam Engine - The Four-Link Slider Crank - The Plain Slide-Valve Engine - The D Slide-Valve And Steam Distribution - Relative Position Of Valve And Piston - Effects Of Lap - Lead - Positions Of Eccentric For Opposite Directions Of Rotation - Rocker Arms - Dead Centers - Clearance - Real And Apparent Cut-Off And Ratio Of Expansion - Corliss Valve Gear - Relative Motions Of Piston, Crank, And Valves

• Sales Rank: #729335 in Books
• Published on: 2012-11-02
• Original language: English
• Dimensions: 9.25" h x .43" w x 7.50" l,
• Binding: Paperback
• 188 pages

Most helpful customer reviews

26 of 26 people found the following review helpful.
Very good.
By Alan Beadle
I have read this book pretty thoroughly and I really like it. It's a good book if you just want to learn more about how steam engines work. It primarily focuses on stationary engines, and has lots of information about several different types of stationary steam engines. Very cool overall. Has everything that is listed in the description. Plenty of good material for the price. (currently about $10.) Definitely worth every penny.

The diagrams are particularly well-done. They really help you visualize what the text is talking about. The book is quite technical in some parts, but in a good way. It goes so far as to include some of the formulas and calculation methods of the day that were once used to design steam engines.

8 of 8 people found the following review helpful.
Reprint from an old edition
By Alberto R.C.
This book is a reprint of an old edition so be aware that the content can seem very outdated but don't forget that this is 19th century technology. It may be a good buy for the model engineers who is playing with the idea of designing his own steam engine. Altough this is a reprint the text is clear and the illustrations are of very good quality.

5 of 5 people found the following review helpful.
Rip cheek tear butt book
By Larry
This book is NOT for the faint of heart, nor for those who hate math. This book assumes you know metal fabrication from casting iron all the way down to final fitting of said parts into a steam engine. The math is fairly easy, the formula's are laid out in an easy to follow format, and an acknowledgement of "In this case, you'll have to make a best guess" on what to do.

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• Sales Rank: #771163 in eBooks
• Published on: 2013-12-17
• Released on: 2014-03-24
• Format: Kindle eBook

Most helpful customer reviews

8 of 8 people found the following review helpful.
songs included in this book
By An Honest Reviewer
songs included in this book

Beginner
These songs are in the same format as The Beginner's Songbook, lyrics and chords on one page, tips and strumming patterns on the facing page. They use all the material in The Beginner's Course so are great for consolidation, some have a few extra trixty bit too!

Cecilia - Simon And Garfunkel
Sunny Aftenoon - The Kinks
Make Me Smile (Come Up And See Me) - Steve Harley
First Cut Is The Deepest, The - Cat Stevens
Give Peace A Chance - Plastic Ono Band
All Day And All Of The Night - The Kinks
Be My Baby - The Ronettes
Take It Easy - The Eagles
Catch The Wind - Donovan
Surfin USA - The Beach Boys
Summertime Blues - Eddie Cochran
You Got To Hide Your Love Away - Beatles
Cherry Cherry - Neil Diamond
Bye Bye Love - The Everly Brothers
Band Of Gold - Freyda Payne

Intermediate
Intermediate songs introduce barre chords, some all the way through, some mixing open chords and barre chords. Many have 16th note strumming patterns and some will have new chord grips!

Angie - Stones
Suspicious Minds - Elvis Presley
Sweet Caroline - Neil Diamond
All I have to Do Is Dream - Everly Bro
Unchained Melody - The Righteous Brothers
Don’t Let Me Be Misundertsood - Animals
I Feel Fine - The Beatles
The Weight - The Band
I Heard It Through The Grapevine - Marvin Gaye
Try A Little Tenderness - Otis Redding
Crying - Roy Orbson
It’s So Easy - Buddy Holly
Love Me Tender - Elvis Presley
In My Life - The Beatles
I Shot The Sheriff - Bob Markley

Intermediate Plus
These 15 songs have more things going on; fingerstyle, riffs, complex strumming patterns and some will have more detailed sections including TABs, but are not fully tabbed out!!

Your Song - Elton John
Lola - The Kinks
Oh, Pretty Woman - Roy Orbson
Lucy In The Sky With Diamonds - The Beatles
Carol - Rolling Stones
Landslide - Fleetwood Mac
Green Onions - Booker T
Everybody's Talking - Harry Nilsson
Bridge Over Troubled Water - Simon And Garfunkel
These Days - Jackson Brown
Wouldn't It Be Nice - Beach Boys
You Got A Friend - James Taylor (Carole King cover)
Pinball Wizard - The Who
Wipe Out - The Surfaris
Waterloo Sunset - The Kinks

Full TAB
This last 5 songs have FULL TAB, every note written out just like a TAB book. Plus tips on how to play them, fingering and other things that will help you play them well! :)

Johnny B Goode - Chuck Berry
Apache - The Shadows
Hideaway - John Mayall w Eric Clapton
Classical Gas - Mason Williams
Cause We've Ended As Lovers - Jeff Beck

2 of 2 people found the following review helpful.
Great way to learn guitar
By Budd
I really like Justin's guitar songbooks and love his online videos (youtube). Thanks Justin! I would have given this 5 stars but think some of the instructions could be clearer, such as a better legend for some of the notations on his strums.

3 of 3 people found the following review helpful.
Justin is simply the best teacher
By Sean Hartley
This book is really well done. Awesome songs. The songs typically aren't all tabbed out, forcing you to do the work to get it sounding exactly like the original recordings. Justin's accompanying YouTube videos are awesome as well. I have this and two other of his books and I will own them forever.

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Justinguitar.com Vintage Songbook (Justinguitarcom), by Justin Sandercoe PDF
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There are many guides to Oxford and its attractions, but in Step by Step Oxford, Susan Milam offers a unique blend of the “must-see” attractions as well as the little known elements in the fabric of Oxford life – the pubs, walks, events, places to stay and eat often overlooked by other publications.

She has a love and passion for Oxford that permeates this book, a love that shows itself in the quirky details of the “town” as well as the “gown” aspects of this University City that also has its own commercial and industrial side. Her view is fresh and from the perspective of an American, enriched by her ironic asides from her past experiences and travels. Ms Milam is also a good budget guide, as her philosophy is get the most value from your visit to Oxford, helping you see and experience the most for your money.

There’s something here for every kind of trans-Atlantic visitor, even locals, as the guide offer a mix of college tours, walks around the city, pubs in which to eat, drink and soak up the atmosphere, economical places to stay and events to enjoy. If you have just a day in Oxford, this book will help you get the most out of every minute and if you have the luxury of several days there, this book will help you plan each day and always see and do something new.

Use it on your tablet, phone or in hard copy – it will be your handy, enthusiastic, irreverent companion in this wonderful City.

• Sales Rank: #949364 in eBooks
• Published on: 2013-01-31
• Released on: 2013-01-31
• Format: Kindle eBook

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0 of 0 people found the following review helpful.
A Merry Mosey
By Tom Hale
Anyone who quotes a Tennessee Ernie Ford song while writing about Oxford is a friend of mine. I'll likely never make it over to Oxford, but I do love reading about it, especially the way Susan Milam writes. She finds and writes about things that are interesting to and fun for anyone. And she does it in a most refreshing way. Do you know what they call a convenience store over there? Ever play a rousing round of Aunt Sally? It's the land where Alice--yes, the Alice--wondered and wandered. Ms. Milam's style and the fascinating photos she includes make this book a fun trip all by itself. Mark Twain said, "Travel is fatal to prejudice, bigotry, and narrow-mindedness, and many of our people need it sorely on these accounts. Broad, wholesome, charitable views of men and things cannot be acquired by vegetating in one little corner of the earth all one's lifetime." That can also be true of vicarious vacations. If you find it inconvenient to get away just now, I invite you wholeheartedly to read along and walk along with Susan Milam.

0 of 0 people found the following review helpful.
A good read.
By WorldTravel2
Thought this was an enjoyable and informative read. I've been considering going to Oxford for some time and this gave some great insights into places around the city that I'd like to visit once I actually make it out there. Highly recommend for anyone considering a trip across the pond.

0 of 0 people found the following review helpful.
Independent scholar likes this!
By Pamela Reeves
Always wanted to go to Oxford myself, this is the next best thing! Highlighting a broad range of stunning architecture, surrounding culture, as well as resources for scholars, this guide will have readers putting Oxford on their lists as well.

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• Sales Rank: #2810436 in Books
• Published on: 2006-03-14
• Released on: 2006-03-14
• Original language: English
• Number of items: 1
• Dimensions: 9.98" h x .83" w x 6.68" l, .89 pounds
• Binding: Paperback
• 288 pages

From the Back Cover
SAT SUBJECT TEST – MATH LEVEL 1
Master the exam and score higher!

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Everything you need to know for the SAT Math Level 1 exam. Review offers in-depth coverage of all SAT Math Level 1 topics on the test: Algebraic Laws, Polynomials, Geometry, Trigonometry, and more.

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Most helpful customer reviews

1 of 1 people found the following review helpful.
Do not buy this book
By Michael K
This SAT is obsolete and the book is of little help to any student. The book was last published in 2006 and did not mention the fact that SAT has changed the year before. Someone gave it to me as it had a CD thinking it might be of some help in educating students but the REA software is very basic and does not include features that are the must. Moreover, some correct answers are missing so it is impossible to get a perfect score.

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good deal
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On any given day in America’s news cycle, stories and images of disgraced politicians and celebrities solicit our moral indignation, their misdeeds fueling a lucrative economy of shame and scandal. Shame is one of the most coercive, painful, and intriguing of human emotions. Only in recent years has interest in shame extended beyond a focus on the subjective experience of this emotion and its psychological effects. The essays collected here consider the role of shame as cultural practice and examine ways that public shaming practices enforce conformity and group coherence. Addressing abortion, mental illness, suicide, immigration, and body image among other issues, this volume calls attention to the ways shaming practices create and police social boundaries; how shaming speech is endorsed, judged, or challenged by various groups; and the distinct ways that shame is encoded and embodied in a nation that prides itself on individualism, diversity, and exceptionalism. Examining shame through a prism of race, sexuality, ethnicity, and gender, these provocative essays offer a broader understanding of how America’s discourse of shame helps to define its people as citizens, spectators, consumers, and moral actors.

• Sales Rank: #7902381 in Books
• Published on: 2016-03-29
• Original language: English
• Number of items: 1
• Dimensions: 9.00" h x .81" w x 6.00" l, .0 pounds
• Binding: Hardcover
• 304 pages

Review

"An eclectic anthology, it offers the readers more than one argument and perspective, which makes the volume itself lively and rich." ―Ron Scapp, coeditor of Fashion Statements: On Style, Appearance, and Reality

"" ―

About the Author

Myra Mendible is Professor in the Languages and Literature Department at Florida Gulf Coast University in Ft. Myers. She is editor of From Bananas to Buttocks: The Latina Body in Popular Culture and Race 2008: Critical Reflections on an Historic Campaign.

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Olive is merrily preparing for Christmas when suddenly she realizes "Olive... the other Reindeer... I thought I was a dog. Hmmm, I must be a Reindeer!" So she quickly hops aboard the polar express and heads to the North Pole. And while Santa and the other reindeer are a bit surprised that a dog wants to join the their team, in the end Olive and her unusual reindeer skills are just what Santa and his veteran reindeer team need. Colorful graphic illustrations accompany this zany dog story from the well-known author and artist team, Vivian and J.otto Seibold. Adorable Olive and her hilarious adventures are sure to make anyone's Christmas merry.

• Sales Rank: #6657020 in Books
• Published on: 2000
• Number of items: 1
• Binding: Paperback

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