Part I. Training With Dumbbells
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
Allen Hedrick, MA, CSCS, FNSCA, has a bachelor’s degree from
California State University at Chico and a master’s 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 NSCA's Collegiate Strength
and Conditioning Coach of the Year.
"Training with Coach Hedrick, including his dumbbell training
program, played a role in my winning medals at both the world
championships and Olympic Games. I would recommend this book to
anyone who wants to enhance sport performance or improve their
overall fitness.”
—Matt Ghaffari, MBA, 1996 Olympic Silver Medalist, Four-Time World
Cup Champion, and Nine-Time Pan-American Champion Greco Roman
Wrestler
"Dedicating myself to Coach Hedrick’s strength and power training
program, which included a significant amount of dumbbell training
on a weekly basis, played a role in transforming myself into the
athlete I am today. I highly recommend this book."
—Ryan Jensen, Center, Tampa Bay Buccaneers
“Hedrick’s use of dumbbells is beyond anything I have seen, and I
can’t wait to learn his latest innovations in the new edition of
Dumbbell Training.”
—Johnny Parker, Former Head Strength and Conditioning Coach for the
New York Giants, New England Patriots, Tampa Bay Buccaneers, and
San Francisco 49ers
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