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Dumbbell Training


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Table of Contents

Part I. Training With Dumbbells

Chapter 1. Benefits of Training With Dumbbells
Practical Advantages of Dumbbells
Physiological Advantages of Dumbbells

Chapter 2. Designing a Program
Determining Your Philosophy of Training
Basing Training Programs on Both Science and Experience
Sample Program

Chapter 3. Incorporating Dumbbells Into an Existing Program
Sample Workouts With Barbells
Sample Workouts With Dumbbells

Part II. Exercises

Chapter 4. Upper Body
Upper Back

Chapter 5. Lower Body

Chapter 6. Core
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

About the Author

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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