|
|
|
9 | (9) |
|
|
|
11 | (2) |
|
What Is Peak Performance? |
|
|
13 | (2) |
|
What You Will Get From This Book |
|
|
15 | (1) |
|
What You Won't Get From This Book |
|
|
15 | (1) |
|
|
|
16 | (1) |
|
Get an Edge Over Your Competition With Personalized Online Performance Coaching |
|
|
17 | (1) |
|
SECTION I TECHNICAL AND TACTICAL SKILLS |
|
|
18 | (42) |
|
Tapping Into the Matrix: Improve Your Table Tennis With Rapid Learning |
|
|
20 | (2) |
|
What Does the Research Say Regarding Motor Learning? |
|
|
22 | (26) |
|
|
|
36 | (3) |
|
|
|
39 | (1) |
|
Method of Amplification of Error |
|
|
40 | (1) |
|
Want to Get Better? Dream on! |
|
|
41 | (1) |
|
|
|
42 | (2) |
|
|
|
44 | (1) |
|
Beat Failures in Concentration |
|
|
45 | (3) |
|
Tactical Skills: Creating Your "Vitruvian Man" and Building a Tactical Playbook |
|
|
48 | (12) |
|
|
|
49 | (1) |
|
Creating Your "Vitruvian Man" |
|
|
49 | (2) |
|
Getting Started With Tactics |
|
|
51 | (3) |
|
Building a Tactical Playbook |
|
|
54 | (6) |
|
SECTION II PSYCHOLOGICAL AND SOCIAL/EMOTIONAL SKILLS |
|
|
60 | (56) |
|
Mastering the Mental Game |
|
|
62 | (11) |
|
The Benefits of Meditation |
|
|
63 | (3) |
|
Using Meditation to Enhance Performance and Prevent Choking |
|
|
66 | (4) |
|
Creating a Personalized Pre-Performance Routine |
|
|
70 | (3) |
|
Social and Emotional Skills |
|
|
73 | (17) |
|
Fostering the Remaining Mental States for Peak Performance |
|
|
75 | (15) |
|
The Motivation Myth: Achieving Success Through Habits, Goal Setting, Systems, and Structure |
|
|
90 | (26) |
|
|
|
91 | (2) |
|
|
|
93 | (4) |
|
The Four Laws of Behavior Change |
|
|
97 | (10) |
|
Creating Structure and Routine: Building Your "Perfect Week" |
|
|
107 | (9) |
|
|
|
116 | (46) |
|
Sleep: The Dark Horse of Performance Enhancers |
|
|
118 | (12) |
|
How to Improve Your Sleep |
|
|
121 | (3) |
|
|
|
124 | (1) |
|
|
|
125 | (2) |
|
|
|
127 | (3) |
|
Becoming Bulletproof: Injury Prevention, Advanced Recovery Tactics, and Dealing With Sickness |
|
|
130 | (32) |
|
How Much Is Too Much? Overreaching Versus Overtraining |
|
|
134 | (4) |
|
Warming Up, Mobility, and Flexibility: How to Prepare for Physical Activity |
|
|
138 | (5) |
|
Building Your Armor Through Resistance Training |
|
|
143 | (1) |
|
|
|
144 | (4) |
|
Novel Methods to Boost Recovery |
|
|
148 | (3) |
|
Nutrition Protocol for Recovery When Injured |
|
|
151 | (3) |
|
Reducing Illness: Steps for Prevention and "The Cure" |
|
|
154 | (8) |
|
SECTION IV SPORTS NUTRITION |
|
|
162 | (114) |
|
Level One Energy Balance, Caloric Intake, and Rate of Weight Change |
|
|
166 | (20) |
|
Finding Your "Fighting Weight": BMI and Body Fat Percentages |
|
|
169 | (3) |
|
Energy Balance: The Key to Controlling Your Weight |
|
|
172 | (7) |
|
Getting the Scale Moving in the Right Direction: Practical Steps |
|
|
179 | (1) |
|
Finding Maintenance Calories |
|
|
179 | (7) |
|
Level Two Macronutrient and Fiber Intake |
|
|
186 | (21) |
|
The Athlete's "Clean Eating" Fallacy |
|
|
187 | (4) |
|
Balancing the Three Macronutrients |
|
|
191 | (16) |
|
Level Three Micronutrient and Water Intake |
|
|
207 | (17) |
|
Nutritional Myths and Fallacies |
|
|
210 | (10) |
|
How to Increase Performance With Strategic Vegetable Consumption |
|
|
220 | (1) |
|
|
|
221 | (3) |
|
Level Four Nutrient Timing and Meal Frequency |
|
|
224 | (14) |
|
|
|
225 | (4) |
|
Peri-Workout Nutrition: What to Eat Before Training |
|
|
229 | (2) |
|
|
|
231 | (1) |
|
Table Tennis Specific Recommendations |
|
|
231 | (3) |
|
Peri-Workout Nutrition: What to Eat After Training |
|
|
234 | (1) |
|
Determining Optimal Meal Frequency and Timing (When Does It Matter?) |
|
|
235 | (3) |
|
Level Five Supplementation |
|
|
238 | (38) |
|
|
|
239 | (4) |
|
General Health/Well-Being |
|
|
243 | (3) |
|
The "Looper" Formula: Bottling That "In the Zone" Feeling |
|
|
246 | (2) |
|
The "Black Market" Cognitive Enhancer |
|
|
248 | (4) |
|
Putting It All Together: Practical Implementation, Dietary Heuristics, Kitchen Gadgets, and Sample Meal Plans |
|
|
252 | (2) |
|
Dietary Heuristics: The "Rule of Two" |
|
|
254 | (2) |
|
Dietary Heuristics: Estimating Portions |
|
|
256 | (1) |
|
Dietary Heuristics: The Minimalist Tracking Method |
|
|
257 | (2) |
|
|
|
259 | (7) |
|
|
|
266 | (10) |
|
SECTION V PHYSICAL TRAINING |
|
|
276 | (88) |
|
Physical Training: Myths, Mistakes, and General Guidelines |
|
|
278 | (37) |
|
The Anatomy of a Routine: Basic Terms, Principles, and Guidelines |
|
|
279 | (9) |
|
How to Train for Key Athletic Attributes |
|
|
288 | (15) |
|
|
|
303 | (12) |
|
Holistic Periodization Model for Table Tennis: An Annual Plan |
|
|
315 | (49) |
|
Phase I The Off-Season Preparatory Period (10--16 Weeks) |
|
|
316 | (28) |
|
Phase II Pre-Season Power and Agility (6--8 Weeks) |
|
|
344 | (15) |
|
Phase III The Competition Period (x Weeks) |
|
|
359 | (4) |
|
Phase IV Transition Period (2--4 weeks) |
|
|
363 | (1) |
|
SECTION VI PUTTING IT ALL TOGETHER |
|
|
364 | (48) |
|
Game Day Protocols: Achieving Peak Performance When It Counts |
|
|
366 | (12) |
|
|
|
366 | (2) |
|
Step Two Manipulate Arousal to Achieve Peak Performance |
|
|
368 | (4) |
|
Step Three Control the Flow of Play and Find Your Winning Momentum |
|
|
372 | (1) |
|
Interesting and Novel Performance Boosters |
|
|
373 | (5) |
|
|
|
378 | (31) |
|
|
|
379 | (3) |
|
|
|
382 | (27) |
|
|
|
409 | (3) |
|
Take Your Game to the Next Level! |
|
|
410 | (1) |
|
Run a Training Camp or Coach a Team? |
|
|
411 | (1) |
| References |
|
412 | (57) |
| About the Author |
|
469 | |
