Smash Your Training Plateaus, Overcome Injuries, Make Unprecedented Strength Gains and Grow More Muscle… with a Classical Education in the Wisdom of the Past — and the Scientific Breakthroughs of the Modern Day Masters

		Index
		
		Ab exercises/training
			Arm exercises and, 229, 233
			Back exercises and, 157-158
			Crunches, 82
			Curls and, 229
			Janda situps, 82, 158
			Training planning for, 114
		Abajiev, I., 30
		Abdominal exercises/training. See Ab exercises/training
		Active negatives, 63-64
		Allstadt, John, 206
		Anderson, Paul, 8-12, 44, 59, 94, 201-204
		Arm exercises/training, 219-249
			Ab muscles and, 229, 233
			Barbell finger rolls, 226-227, 228
			Bench presses, 248
			Biceps, 88, 146, 225-226, 229, 233-235, 247, 248
			Close-grip bench presses, 89, 221-224, 236
			Curl-grip bench presses, 238-242
			Curls, 229-232
			Dips, 232
			Fatigue cycling and, 21
			Fingers, 226-227, 228, 290-292
			Forearms, 89-91, 246-248, 290-292
			Glute muscles and, 233
			Hands, 290-292
			Indian clubs, 247-248
			Injury prevention, 228-229, 232, 238, 245
			Power rack barbell curls, 225-226
			Pullups, 146
			Reverse grip presses, 240, 242
			Squats, 249
			Straight arm wrist extensions, 228-229
			Straight bar curls, 239, 242, 245
			Stretching and, 234
			Towel hammer curl/Elbow extension superset, 226
			Tricep kickbacks, 241, 242
			Triceps, 89, 221-224, 226, 232, 235-244
			Triceps blasters, 243-244
			Wrists, 228-229, 292
		Arnold press, 88
		Ashman, David, 206
		Atlas, Charles, 18, 286
		Avanesov, V. S., 104
		
		Baccari, Steve, 212, 304
		Back bridges, 199
		Back deadlifts, 120-121
		Back exercises/training, 123-158
			Ab strength and, 157-158
			Arching back and, 137, 265
			Back bridges, 199
			Bench pressing and, 265
			Bending and, 156-157
			Bent-over rows, 148
			Deadlifts, 125-128, 131-133, 146, 148, 149-150
			Deltoid development and, 212-213
			Dimel deadlifts, 131-133
			Hise shrugs, 130-131, 168
			Injury prevention, 149-150, 156-157, 217-218, 265
			Lat exercises. See Lat exercises/training
			Military presses and, 217-218
			One-arm suitcase deadlifts, 125-128
			Pullups, 129, 137, 138-145, 146-147, 148
			Stretching and, 134-136, 151-155
		Baker, Aaron, 108
		Barbell bench press, 88. See also Barbell techniques/methods
		Barbell curls, 225-226
		Barbell finger rolls, 226-227, 228
		Barbell shrugs, 87
		Barbells, 87, 88, 92. See also Bench press techniques/methods; Squat 
		techniques/methods
		Bartram, Clark, 266
		Behind-the-back deadlifts, 178, 188
		Belt squats, 178
		Bench dips, 232
		Bench press techniques/methods
			Arm exercises/training and, 89, 248
			Board presses, 10-12, 50, 118-119
			Chest exercises/training and, 88, 253-260, 265, 276
			Close-grip bench press, 89, 221-224, 236
			Curl-grip bench press, 238-242
			Cycling and, 43-44
			DeLorme method and, 15, 17-18
			Deadlifting and, 15. See also Deadlifting techniques/methods
			Decline bench presses, 265, 270
			Diamond technique, 221, 222
			Dumbbells and, 69-70
			Injury prevention and, 265
			Maximum for, 62
			Moiseev approach to, 49-50
			Powerlifting and, 30-37
			Proper form for, 88, 253-260, 265, 276
			Pyramid workouts and, 48
			Russian National Powerlifting Team approach to, 30-37, 48, 114
			Shrugs and, 67-69
			Singles routines, 44-45
		Bent press, 77-80
		Bent-over rows, 148
		Biasiotto, Judd, 26
		Bicep exercises/training, 88, 146, 225-226, 229, 233-235, 246, 248. 
			See also Arm exercises/training
		Blaikie, William, 77
		Blakley, J. M., 10
		Blocked practice, 51
		Board press, 10-12, 50, 118-119
		Bodybuilding vs. strength training, 39, 40
		Bogdasarov, Suren, 31, 290
		Bondarchuk, Anatoly, 280
		Brice, Jason, 48-49
		Brookfield, John, 246, 266, 267
		Butenko, Andrey, 24
		
		C&Ps. See Clean-and-presses
		Cable cross-over, 87-88
		Calf exercises/training, 86, 168, 177, 178. See also Leg exercises/training
		Capillarization, 282
		Casey, Pat, 94
		Cassidy, Hugh, 106
		Chest exercises/training, 251-276
			Bench pressing and, 88, 253-260, 265, 276
			Cable cross-overs, 87-88
			Decline bench presses, 265, 270
			Dumbbells and, 271-274
			Floor flies, 262-264
			Floor presses, 272-275
			Hand clap pushups, 260-261
			Incline dumbbell press, 261
			Injury prevention and, 265
			Overhead presses, 270
			Pecs, 265, 266-270
		Chinups. See Pullups
		Circuit training, 51-52
		Cirque Du Soleil, 62
		Clary, Fred, 8, 10, 27
		Clean-and-presses (C&Ps), 204-205, 206-208
		Close-grip bench press, 89, 221-224, 236
		Clubbels, 247
		Coan, Ed, 157
		Coleman, Ronnie, 146
		Colgan, Michael, 176
		Columbo, Franco, 1
		Complex training, 94
		Concentrated loading, 107-108
		Constant practice, 51
		Cotter, Steve, 168, 179, 205, 296, 299, 300
		Crane, Rickey Dale, 42
		Crawford, Linda, 52
		Crunches, 82
		Curl-grip bench press, 238-242
		Curls
			For arms, 229-232
			For legs, 86, 164
		Cybernetic programming, 102
		Cycling, 102-104, 117-118. See also Periodization; Power cycling
		
		Davies, John, 148, 169, 171, 172, 226
		Dead hang (pushups from), 318
		Dead squatting, 73-74
		Deadlift lockout, 85
		Deadlifting (DL) techniques/methods
			Back deadlifts, 120-121
			Back development and, 125-128, 131-133, 146
			Behind-the-back deadlifts, 178, 188
			Bench pressing and, 15
			Breathing and, 75
			Deadlift lockouts, 85
			DeLorme method and, 15, 17
			Explosive lifting and, 54-55
			Jefferson squats, 178, 185
			Leg development and, 56-58, 164, 178, 181-183
			One-legged deadlifts, 56-58, 164, 178
			Pausing between lifts, 55-56
			Progressive Movement Training and, 10
			Pyramid deadlifts, 165-167
			Saddle deadlifts, 178, 185
			Sissy deadlifts, 85
			Stance variations for, 178, 181-183
			Sumo deadlifts, 184
			Trap bar deadlifts, 158
			Value of, 134, 139
		Dearth, David, 108
		Deck squats, 300-302
		Decline bench presses, 265, 270
		Delayed adaptation, 107-108
		Delayed training effect, 107
		DeLorme method, 13-18
		Deltoid exercises/training, 212-213, 215-216. 
			See also Neck and shoulder exercises/training
		Diamond technique, 221, 222
		Dikul, Valentin, 77, 151
		Dimel, Matt, 131, 301
		Dimel deadlifts, 131-133
		Dips, 232
		Distributed loading, 107
		DL. See Deadlifting (DL) techniques/methods
		Dolgov, Andrey, 81
		Dragon Walk, 293-295
		Dreschler, Arthur, 168
		DuCane, Andrea, 165-167
		DuCane, John, 293, 295 
		Dubrovsky, Vladimir, 63
		Dumbbell exercises/training
			For back, 125-128
			Bench pressing and, 69-70, 213. 
				See also Bench press techniques/methods
			For biceps, 88, 233, 234
			For calves, 168
			For chest, 271-275
			Clean-and-presses, 206-208
			Curls, 18, 21, 88
			Deadlifts, 83, 125-128, 178
			Exercise bench and, 271-275
			Flexibility and, 213
			Floor flies, 262-263
			Floor presses, 272-275
			For forearms, 228, 247
			Home gym and, 92, 271-275
			Incline dumbbell press, 261, 271
			Injury prevention and, 209-211, 215, 213-214
			For lats, 67, 137, 144
			For neck and shoulders, 88, 205-211, 209-211, 213-214, 215
			Programs using, 2, 4, 5, 11, 18, 21, 49, 67, 77
			See-saw presses, 209-211
			Sots presses, 205
			For triceps, 234, 235
			For wrists, 228
		Duval, Henry, 206
		
		Elastic rebound, 65
		Escalating Density Training, 116
		Exercise benches, 92, 271
		Explosive lifting, 54-55
		Extensor reflex training, 27-29
		
		Fahey, Thomas, 39
		Fat (strength and), 65
		Fatigue cycling technique, 18-21
		Fetisov, Oleg, 149
		Finger exercises/training, 226-227, 228, 290-292
		Finger rolls, 226-227, 228
		54321 system, 45-46
		Floor flies, 262-264
		Floor presses, 272-275
		Forearm exercises/training, 89-91, 246-248, 290-292
		Frantz, Ernie, 1
		Free weights, 81
		Freestyle training, 108-109, 111. 
			See also Periodization; Training planning
		Front squats, 168, 178, 180, 191
		Full-body workouts, 99
		Fundamentalist approach (to training), 75-76
		
		Galenchik, N. V., 105
		Gallagher, Marty, 24, 42, 86, 92, 117
		Gerard bars, 158
		Gloves (workout), 235
		Glute exercises/training, 83-84, 233
		Good, Harry L., 56-58, 164
		Good mornings, 86
		Grimek, John, 45, 59, 271
		Grip-ups, 290
		Gymastic rings, 93, 307-308
		
		Hack squats, 178, 190, 195-196
		Hackenschmidt, George, 242
		Halbert, George, 276
		Hamstring exercises/training, 86, 164, 192. See also Leg exercises/training
		Hand exercises/training, 290-292
		Haney, Lee, 100, 112
		Hanging knee raises, 142
		Hatfield, Fred, 27, 55, 101, 261
		Head casts, 247
		Head positioning, 62-63
		Heenan, John, 247
		Henry, Mark, 55
		Hettinger, T., 107
		Hibbard, Jack, 1
		High-intensity/Low-volume (HIT) routine, 110
		High-tension techniques (HTTs), 59-61
		Hip pull-throughs, 83-85
		Hise, Joseph C., 130
		Hise shrugs, 130-131, 168
		HIT. See High-intensity/Low-volume (HIT) routine
		Hoffman, Bob, 77
		Home gyms, 92-93
		Hot Wheels in Four Weeks workout, 169-176
		HTTs. See High-tension techniques 
		Hutchins, Ken, 61
		Hypertrophy cycle, 13-18
		
		IAP. See Intra-abdominal pressure
		IMTs. See Individual movement techniques
		Incline dumbbell press, 261
		Indian clubs, 247-248
		Individual movement techniques (IMTs), 298
		Injury prevention
			For arms/wrists/elbows, 192-193, 228-229, 232, 245
			For back, 149-150, 156-157, 190, 265
			For chest, 265
			Dumbbells and, 209-211, 215, 213-214
			For knees, 195
			For legs, 168-169, 190, 195
			For neck and shoulders, 192-193, 209-211, 213, 229, 238
			Squats and, 190, 192-193
		Intensity/Volume relationship, 104-105
		Inter-/Intra-muscular coordination, 41
		Internalization, 61-62
		Interval circuit training, 51-52
		Intra-abdominal pressure (IAP), 157
		Inward pendulums, 248
		Inzer, John, 106
		Isolation exercises/training, 93-95
		
		Janda situps, 82, 158
		Jefferson squats, 178, 185
		Jeffries, Bud, 10, 73, 74, 205
		John, Dan, 118
		Johnson, Brad, 267, 290, 291, 292
		Johnson, Keith, 61
		Jones, Brett, 88, 266
		Jowett, George, 59
		Justa, Steve, 2, 45
		
		K-bells. See Kettlebells
		Kalashnikov, Mikhail, 8, 118
		Karapetyan, Sarkis, 52
		Karwoski, Kirk, 42
		Kelso, Paul, 67
		Kettlebell exercises/training
			For arms, 116
			For back, 137-138, 144
			For beginners, 91
			Bent presses, 77
			Bottom-up presses, 65
			For calves, 168, 178
			For chest, 267, 268, 271-274
			Clean-and-presses, 206-208
			Competition using, 76, 309
			Courses in, 81, 147, 195, 205, 267
			Curls, 226
			Deadlifts, 58, 149, 164, 165
			For delts, 206
			Flexibility and, 213
			Floor presses, 272-275
			Home gyms and, 92, 93
			Ladder technique, 54
			For lats, 137-138, 144
			Layoffs (from training), 110-111
			For legs, 178
			Lunges, 172
			Military presses, 14, 63
			For neck and shoulders, 54, 77, 205-211
			Programs using, 4, 5, 21, 144
			Pullovers, 302
			Pullups, 318
			For quads, 176
			For rotator cuff, 217
			Rows, 148
			See-saw presses, 209-211
			Snatches, 76, 217
			Sots presses, 205
			Soviet military and, 13-15, 21, 267
			Squats, 77, 168, 176, 178, 180, 191, 195. 
				See also Squat techniques/methods
			For triceps, 226
			Training planning and, 111, 116
		Kicks/Kickboxing, 296-298
		Klein, Sigmund, 199, 206, 270
		Knees
			Injury prevention and, 195
			Machine exercises and, 85, 120
			Squatting and, 70-72, 120, 194, 195-196
		Kono, Tommy, 112, 149
		Kubik, Brooks, 206
		Kryloff, Pyotr, 81
		Krylova, Irina, 265
		Kurinov, Aleksander, 44
		Kurz, Thomas, 102, 104
		
		La Lanne, Jack, 308
		Ladder techniques, 48-49, 54, 279-281
		Lat exercises/training, 134-145
			Arching back and, 137
			Pulldowns, 87
			Pullups, 137, 138-145, 146-147
			Raises, 213-215
			Stretching and, 134-136
		Lateral raises, 213-215
		Law of accommodation, 102
		Lawrence, Rob, 76
		Layoffs (from training), 110-111. See also Training planning
		Lee, Bruce, 37
		Leg curls, 86, 164
		Leg exercises/training, 159-196
			Calves, 86, 168, 177, 178
			Curls, 86, 164
			Deadlifts, 56-58, 164, 178, 181-183
			Front squats, 168, 178, 180, 191
			Hamstrings, 86, 164, 192
			Injury prevention and, 168-169
			Lunges, 169-176, 293
			One-legged deadlifts, 56-58, 164, 178
			One-legged dumbbell calf raises, 168
			One-legged squats, 178, 179
			Parallel squats, 161-163, 192
			Pistol squats, 178, 179
			Plyometrics and, 176
			Presses, 85, 86, 169
			Pyramid deadlifts, 165-167
			Quads, 85, 120-121
			Squats, 161-163, 178-190. See also Squats
		Leg presses, 85, 86, 169
		Leistner, Ken, 62, 77, 106
		Liederman, Earle, 39
		Little, John, 115
		Lizard, 298-300
		Lomakin, Trofim, 110
		Low individual movement techniques, 298-300
		Lower-back exercises/training, 85
		Lunges, 169-176, 293
		
		Machine exercises/training, 85, 86, 87, 91, 164, 169
		MacMahon, Charles, 40
		Mahler, Mike, 116, 139, 148, 302
		Martone, Jeff, 93, 199, 235, 310
		Matveyev, Leonid, 31, 101, 103, 105
		Maxwell, D. C., 57
		Maxwell, Steve, 27, 190, 195-196, 302, 318
		McKean, John, 45-46
		McKenzie, Robin, 156-157
		McRobert, Stuart, 19, 103
		Medial heads, 236
		Mental aspect (of strength training), 1-3, 40-41
		Mentzer, Mike, 108, 146
		Military presses and, 217-218
		Mind Over Muscle program, 1-3
		Minimal overlap principle, 100-101
		Moiseev, Alexey, 49-50
		Morehouse, Laurence, 287
		Morrison, Nate, 60-61
		Motor learning, 2
		Motor units (MUs), 40-41
		MUs. See Motor units 
		Mueller, Jake, 117-118
		Mukhamatyanov, Fanil, 31
		Mullets, 161, 192
		Muscle-joint sense, 26
		Muscle growth, 115-116, 282
		
		Naked Warrior exercises/training, 277-318
			Deck squats, 300-302
			Dragon Walk, 293-295
			Gymnastic rings, 307-308
			Hand/finger strength exercises, 290-292
			Individual movement techniques, 298-300
			Ladder techniques, 48-49, 54, 279-281
			Neck bridges, 307, 311-317
			Parallel bar dips, 309-310
			Pullups, 309, 317, 318
			Pushups, 281-290, 305-306, 308
			Russian laundry, 303-305
			Slow kicks, 296-298
		NASA pushup program, 287-290. See also Pushups, Programs for
		NBLs. See Number of barbell lifts
		Neck and shoulder exercises/training, 197-218
			Back and, 212-213
			Clean-and-presses, 204-205, 206-208
			Deltoid development, 212-213, 215-216
			Flexibility and, 213
			Injury prevention, 192-193, 209-211, 213, 229
			Lateral raises, 213-215
			Military presses and, 217-218
			Neck bridges/planks, 199-200, 307, 311-317
			Neck extensions, 201-203
			Neck rolls, 203-204, 311-317
			Press behind the necks, 215-216
			Rotator cuff work, 217, 238
			Sots presses, 205-206
			Twenty-rep squat routine, 204-205
		Neck bridges/planks, 199-200, 307, 311-317
		Neck extensions, 201-203
		Neck rolls, 203-204, 311-317
		Neurological carryover training, 8. 
			See also Progressive Movement Training
		Novak, Grigori, 204
		Number of barbell lifts (NBLs), 31-37
		
		O'Neal, Marty, 249
		Oblique exercises/training, 82-83
		One-arm floor presses, 274-275
		One-arm suitcase deadlifts, 125-128
		One-legged deadlifts, 56-58, 164, 178
		One-legged dumbbell calf raises, 168
		One-armed dumbbell curls, 88
		One-legged squat, 178, 179
		Overhead presses, 270
		Overload (and training), 287
		Overreaching, 114-115
		Overtraining, 112, 114-115, 204, 213. See also Training planning
		
		Parallel bar dips, 309-310
		Parallel development, 106
		Parallel squats, 161-163, 192
		Park, Reg, 86
		PBNs. See Press behind the necks
		Pec exercises/training, 87-88, 265. See also Chest exercises/training
		Peoples, Bob, 9
		Periodization, 101-109
		Peterson, Fred, 63
		Phillips, Shawn, 101
		Pike pushups, 308
		Pinch-grip pushups, 292
		Pistol squats, 178, 179
		Platonov, V., 107
		Platz, Tom, 28, 178
		Plukfelder, Rudolph, 30, 112
		Plyometrics, 176
		Poddubny, Ivan, 233
		Poliquin, Charles, 106, 146
		Power breathing, 1, 157-158, 307
		Power cycling, 42-43, 52-53
		Power drill combinations, 4-5
		Power index, 115-116
		Power rack barbell curls, 225-226
		Powerlifting
			Bench press training for, 30-37
			Benefits of, 38
			Cycling for, 42-43, 52-53
			Explosive lifting, 53-55
			Head positioning during, 62-63
			Routines for, 38, 100
			Split routine for, 100
			Time for, 52-53
		Powerlifting Team USA, 86, 92, 117
		Practicing vs. working out, 38-39
		Press behind the necks (PBNs), 215-216
		Progressive Movement Training, 8-12
		Progressive overload training, 42
		Proprioceptive sensitivity training, 26
		Pulldowns, 87
		Pullovers, 307
		Pullups
			Advanced-level program for, 144-145
			Base-level program for, 138
			Equipment for, 93
			From dead hang, 318
			Lat development and, 87, 129, 137, 138-145, 146-147
			Proper form for, 142-144, 318
			Pushups and, 284
			Tactical style of, 141, 147-148
			USMC test for, 309
			Weighted pullups, 317
		Pushups
			Hand clap pushups, 260-261
			Hand strength and, 290-292
			Pike pushups, 308
			Programs for, 281-286, 287-290
			Proper form for, 284-285
			Pullups and, 284
			Tiger bend pushups, 305-306
		Pyramid deadlifts, 165-167
		Pyramid workouts, 48, 106, 165-167
		
		Quad exercises/training, 85, 120-121
		
		Rader, Peary, 204
		Radley, Alan, 246
		Randall, Bruce, 70-72
		Random practice, 51-52
		Reading, Jim, 171
		Reape, Jack, 64, 105, 111
		Reeve, Ethan, 307
		Remer, Jason, 249
		Renegade lunges, 169-176
		Reverse grip presses, 240, 242
		Rigert, David, 87, 112, 212
		RKC ladder program, 54
		Rodionov, V. I., 46-47
		Rolling neck bridges, 311-317
		Roman, Robert, 25, 50, 217
		Rotator cuff exercises/training, 217, 238. 
			See also Neck and shoulder 
		exercises/training
		Rowing exercises, 148
		Russian barbell calf raises, 177. See also Calf exercises
		Russian bodybuilding programs
			Bench press training, 30-37
			Fatigue cycling, 18-21
			Growth of, 18, 137-138
			Intensity and, 13
			Volume and, 13
		Russian farmer walk (exercise), 178. See also Calf exercises
		Russian laundry (exercise), 303-305
		Russian military/special forces
			Fatigue cycling by, 21
			Kettlebell training by, 13-15, 21, 267. See also Kettlebell 
			techniques/methods
			Ladder technique, 48-49, 279-281
			Training by, 106, 217, 260, 267, 279, 281, 284, 299, 304, 309
		Russian National Powerlifting Team 
			Bench press training and, 30-37, 48, 114
			Layoffs by, 110
			Pyramid workouts and, 48, 165
		Russian squat assault, 21-25
		
		Saddle deadlifts, 178, 185
		Sale, Digby, 93-94
		Sandow, Eugene, 80, 242, 270
		Saxon, Arthur, 2, 39, 77
		Schwarzenegger, Arnold, 86, 151, 295
		Scialpi, Steve, 56
		Scott, Larry, 307
		Seated barbell military press, 88
		Secondary exercise/drill combinations, 5, 6
		See-saw presses, 209-211
		Self-esteem (bodybuilding and), 3
		Sequential development, 106-107
		Sheyko, Boris, 30-37, 165
		Shoes (weightlifting and), 27-29. See also Extensor reflex training
		Shoulder exercises/training. 
			See also Neck and shoulder exercises/training
			Arnold press, 88
			Injury prevention, 192-193, 209-211, 213
			Seated barbell military press, 88
			See-saw presses, 209-211
			Sots presses, 205-206
			Twenty-rep squat routine, 204-205
		Shrug techniques/methods, 67-69
		Siff, Mel, 58-59, 91, 102, 104, 108, 149, 176
		Simmons, Louie, 50, 55, 85, 131, 253, 301
		Singles routines, 44-45. See also Bench pressing techniques/methods
		Sisco, Peter, 115
		Sissy deadlift, 85
		Situps, 82
		Sivokon, Alexey, 30, 31, 33, 114
		60% Rule, 103
		Skill strength, 1, 39
		Skinner, Todd, 226
		Slow kicks, 296-298
		Smirnov, Victor, 63
		Smith machines, 87, 253
		Smith, Charles, 204
		Smolov, S. Y., 21, 55, 117
		Sommer, Chris, 99
		Sonnon, Scott, 247
		Sots, Victor, 205
		Sots presses, 205-206
		Soviet military. See Russian military
		Spider-ups, 291
		Split routines, 99, 100-101, 113
		Squat techniques/methods
			Active negatives and, 63-64
			Arm development and, 249
			Belt squats, 178
			Breathing and, 75
			Cycling and, 104
			Dead squats, 73-74
			Deck squats, 300-302
			Extensor reflex and, 27
			Front squats, 168, 178, 180
			Hack squats, 178, 190, 195-196
			Injury prevention and, 190, 192-193
			Jefferson squats, 178, 185
			Kettlebells and, 77, 168, 176, 178, 180, 191, 195. 
				See also Kettlebell techniques/methods
			Knees and, 70-72
			Leg development and, 161-163
			Neck and shoulder development and, 204-205
			One-legged squats, 178, 179
			Parallel squats, 161-163, 192
			Pistol squats, 178, 179
			Power and, 25-30
			Progressive Movement Training and, 10
			Proper form for, 161-163, 168, 174-176, 190, 191, 194, 195-196
			Quads and, 85, 120-121
			Russian squat assaults, 21-25
			Shoes and, 27-29
			Trap bar deadlifts, 158
			Twenty-rep squat routine, 204-205
		Staley, Charles, 116
		Standing calf raise, 86
		Starr, Bill, 15, 217, 270
		Straight arm wrist extensions, 228-229
		Straight bar curls, 239, 242, 245
		Strength
			Fat and, 65
			Physiology of, 40-41
			Self-esteem and, 3
			Skill and, 1, 39
		Strength training
			Bodybuilding vs., 39, 40
			Focus of, 61-62
			Mental aspects of, 1-3, 40-41
			Training planning for, 106-107
		Stretching exercises
			For back, 134-136, 151-155
			For biceps, 234
		Strong as You Look series, 113, 125, 161, 221, 253
		Strossen, Randall, 204
		Suitcase barbell wrist flexions, 89-91
		Sukhotsky, Igor, 7
		Sumo deadlifts, 184
		Surovetsky, Askold, 56
		S.W.A.T. training, 4-7, 309-310
		
		Tactical Strength Challenge, 147
		Tartakovsky, Mark, 155
		Tempo (of exercise), 116-117
		Tendon training, 58-59
		3 to 5 method, 4-7
		Tiger bend pushups, 305-306
		Towel hammer curl/Elbow extension superset, 226
		Training max, 3
		Training planning, 99-121
			Ab exercises and, 114
			Full-body workouts, 99
			Kettlebells and, 111, 116
			Layoffs, 110-111
			Overtraining and, 112, 114-115, 204, 213
			Periodization, 101-109
			Split routines, 99, 100-101, 113
		Training techniques/methods. See also specific muscles/body parts
			Basic equipment needed for, 92-93
			Beginners and, 92
			Evolution of, 77-81
			Fundamentalist approach to, 75-76
			Injury prevention. See Injury prevention
			Lifestyle and, 81
			Minimalist approach to, 118
			Overload and, 287
			Scheduling of. See Training planning
			Tempo and, 116-117
			Variety in, 77, 118-121. See also Training planning
			Working out vs. practicing, 38-39
		Transient accumulation process, 104
		Trap exercises/training, 87, 212. See also Neck and shoulder exercises/training
		Triceps blasters, 243-244
		Tricep exercises/training, 89, 221-224, 226, 232, 235-242, 243-244. 
			See also Arm exercises/training
		Tricep kickbacks, 89, 241, 242
		
		Valentiner, David, 7
		Variable practice, 51
		Verkhoshansky, Y., 58-59, 91, 102, 104, 107-108
		Virtual belt, 75
		Virtual power breathing, 75
		Virtual size/tissue leverage, 65-67
		Viru, Atko, 102, 107
		Vlasov, Yuri, 25, 31, 40
		Volume/Intensity relationship, 104-105
		Vorobyev, Arkady, 99, 103, 104, 105, 115, 177
		Voropayev, Vladlen, 110
		
		Walk-the-dog, 299-300
		Wallace, Bill, 296
		Walsh, George, 204-205
		Waving weights, 50-51
		Weight ladder, 15
		Weis, Dennis, 305
		Werner, David, 150
		Westside Barbell Club, 10, 55, 194, 223
		Whitley, David, 139
		Wilson, Steve, 131
		Working out vs. practicing, 38-39
		Workout gloves, 235
		Wrist exercises/training. See also Arm exercises/training
			Wrist casts, 248
			Wrist curls, 89
			Wrist extensions, 228-229
		
		Yates, Dorian, 25, 100, 104
		
		Zane, Frank, 85, 152
		Zatsiorsky, Vladimir, 101, 105, 107
		Zavyalov, Igor, 243
		Zaytsev, Sergey, 18
		Zottman curls, 88
		

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