If you're willing to pay for it, Mike Robertson's Bulletproof Knees covers all of this material in detail. It's a great book and I think it's just what you need.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
LISA is ROWDY AWESOME.
--N e w m a n
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