NSCA's Essentials of Tactical Strength and Conditioning

About the NSCAThe National Strength and Conditioning Association (NSCA) is the world's leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world's trusted source of knowledge and training guidelines for coaches, athletes, and tactical operators. The NSCA provides the crucial link between the lab and the field. About the Editors Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA, is a professor of health science at Rocky Mountain University of Health Professions. He is a certified strength and conditioning specialist with distinction, registered strength and conditioning coach with distinction, and a fellow of the NSCA. Alvar was named the NSCA's Educator of the Year in 2016 and is a past member of the NSCA Board of Directors. At Rocky Mountain University, Alvar served as the director, the associate dean and vice president of university research, the concentration track director for the doctoral program in Human & Sport Performance, and the codirector of the graduate program in health promotion and wellness. Alvar also served as the sport performance director and faculty member at Chandler Gilbert Community College while simultaneously having an appointment as an assistant research professor in the department of exercise and wellness at Arizona State University, where he earned his bachelor's, master's, and doctoral degrees. Alvar's primary research focus is in the area of physical activity related to human performance and occupational preparedness as well as the muscular strength and health-related benefits from resistance training. Katie Sell, PhD, CSCS,*D, TSAC-F, ACSM EP-C, is an associate professor and coordinator of the undergraduate exercise science program in the department of health professions at Hofstra University. Her NSCA certifications include being a certified strength and conditioning specialist with distinction and a tactical strength and conditioning facilitator. She is also an exercise physiologist certified with the American College of Sports Medicine (ACSM). Sell has been a volunteer assistant coach for the Hofstra women's tennis program, a member of the NSCA Tactical Strength and Conditioning Special Interest Group Executive Council, and a consultant to FireFit, which is an interagency wildland firefighter fitness task group. She serves as a physical fitness standards and programming consultant with various professional firefighting departments in the Salt Lake City, Utah, region. Sell's primary research interests are in the areas of physical activity promotion among college students and firefighter health, physical fitness, and exercise programming. She received her doctoral degree from the University of Utah, her master's degree from Southern Illinois University, and her bachelor's degree from the University of Tennessee at Martin. Patricia A. Deuster, PhD, MPH, CNS, is a professor in the department of military and emergency medicine at the Uniformed Services University of the Health Sciences (USU) and director of the Consortium for Health and Military Performance (CHAMP), the Defense Center of Excelleence in the area of human performance optimization. A certified nutrition specialist and fellow of the American College of Sports Medicine (ACSM), Deuster is a coauthor of The Navy SEAL Nutrition Guide and The Special Operations Forces Nutrition Guide and the editor of The Navy SEAL Physical Fitness Guide. Deuster received the Special Operations Medical Researcher Award in 2014 by the Special Operations Medical Association. She is a member of the Order of Military Medical Merit and has served the Department of Defense on its Dietary Supplement Subcommittee, Food and Nutrition Subcommittee, Human Performance Optimization Committee, Population Health Working Group, and Operational Supplement Safety Initiative. Deuster received her bachelor's and master's degrees from the College of William and Mary, her PhD from the University of Maryland, and her MPH from USU. Among her athletic achievements, she has been a tennis professional, nationally ranked marathoner, and qualifier for the first women's marathon Olympic Trials in 1984.

• Chapter 1: Tactical Strength and Conditioning: An OverviewBrent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA Katie Sell, PhD, CSCS,*D, TSAC-F Patricia A. Deuster, PhD, MPH, CNSNSCA TSAC Program Duties of a Tactical Athlete Job Analysis of a Tactical Athlete Assessment of the Individual Program Design Chapter 2: Cardiopulmonary and Endocrine Responses and Adaptations to ExerciseDenise Smith, PhDCardiovascular Structure and Function Pulmonary Anatomy and Function Acute Cardiovascular Responses to Exercise Acute Respiratory Responses to Exercise Acute Endocrine Responses to Exercise Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations Chapter 3: Skeletal Muscle Anatomy and BiomechanicsMichael R. Deschenes, PhD Raymond W. McCoy, PhDBones and the Skeleton Skeletal Muscle Muscle Mechanics Neuromuscular Anatomy Neural Responses During Exercise Biomechanical Principles Types of Muscle-Strengthening Exercises Biomechanical Factors Affecting Muscle Strength Chapter 4: Physiological Adaptations and BioenergeticsTodd Miller, PhD, CSCS,*D, TSAC‐F, FNSCABioenergetics and Metabolism Physiological Adaptations to Exercise Detraining and Retraining Chapter 5: Basic Nutrition for Tactical PopulationsSteve Hertzler, PhD, RD, LD Amanda Carlson-Phillips, MS, RD, CSSDGuidelines for Dispensing Nutrition Information Step 1: Understand the Demands of the Tactical Athlete Step 2: Understand Basic Fueling Concepts Step 3: Provide Nutritional Guidance Step 4: Create Nutritional Recommendations to Support Performance and Recovery Providing Guidance on Energy Balance and Nutrition Tools Chapter 6: Tactical FuelingMaj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD Maj. Aaron P. Crombie, PhD, RDNutritional Needs of Tactical Athletes Nutrient Requirements of Tactical Athletes Under Various Conditions Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes Chapter 7: Ergogenic AidsAbbie E. Smith-Ryan, PhD, CSCS,*D, FNSCA Colin D. Wilborn, PhD, CSCS, ATC Eric T. Trexler, MA, CSCSRegulation of Dietary Supplements Anti-Doping Agencies and Dietary Supplement Resources Risk Stratification of Supplements Common Performance-Enhancing Substances: Potential Benefits, Risks, and Side Effects Illegal Performance-Enhancing Substances Signs and Symptoms of Ergogenic Aid Abuse Chapter 8: Testing and Evaluation of Tactical PopulationsBradley J. Warr, PhD, MPAS Patrick Gagnon, MS Dennis E. Scofield, MEd, CSCS Suzanne Jaenen, MSHistory of Fitness Testing in Tactical Occupations Types of Performance Tests Testing Procedures Evaluation of Performance Test Results Use of Performance Test Results Chapter 9: Development of Resistance Training ProgramsNicholas A. Ratamess, PhD, CSCS,*D, FNSCANeeds Analysis Resistance Training Program Design Chapter 10: Periodization for Tactical PopulationsG. Gregory Haff, PhD, CSCS,*D, FNSCA, ASCCDefining Periodization Goals of Periodization Principles of Periodization Models Structural Components of Periodized Training Sequencing and Integrating Training Applying Periodization Theory to Deployment-Based Tactical Athletes Applying Periodization Theory to Nondeployed Tactical Athletes Chapter 11: Resistance Training Exercise TechniquesJason Dudley, MS, CSCS,*D, TSAC‐F, RSCC, FMS‐1, USAW‐1 Brad Schoenfeld, PhD, CSCS, NSCA‐CPT, FNSCAPerforming Exercises With Alternative Implements Warm-Up Before Resistance Training Guidelines on Body Stance and Alignment, Breathing, and Spotting Resistance Training Exercises Chapter 12: Flexibility and Mobility Exercise Techniques and ProgrammingMark Stephenson, MS, ATC, CSCS,*D, TSAC-F Daniel J. Dodd, PhD, CSCSComparison of Mobility and FlexibilityTypes of Flexibility and Mobility Exercises Exercise Technique and Cueing Guidelines Program Design Chapter 13: Plyometric, Speed, and Agility Exercise Techniques and ProgrammingMike Barnes, MEd, CSCS, NSCA‐CPT Jay Dawes, PhD, CSCS,*D, NSCA‐CPT,*D, FNSCAPlyometric Training Speed Training Agility Training Chapter 14: Aerobic Endurance Exercise Techniques and ProgrammingMatthew R. Rhea, PhD, CSCS,*D Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCAWarming Up Before Aerobic Endurance Training Exercise Techniques and Cueing Guidelines Step 1: Exercise Mode Step 2: Training Frequency Step 3: Training Intensity Step 4: Exercise Duration Step 5: Exercise Progression Program Design Recommendations Chapter 15: Evidence-Based Approach to Strength and Power Training to Improve Performance in Tactical PopulationsDennis E. Scofield, MEd, CSCS Sarah E. Sauers, MS, CSCS Barry A. Spiering, PhD, CSCS Marilyn A. Sharp, MS Bradley C. Nindl, PhDOverview of Occupational Demands Optimizing Occupational Performance Applying Principles of Strength and Power Training Chapter 16: Care and Rehabilitation of Injured Tactical PopulationsDanny McMillian, PT, DScCommon Injury Prevalence and Risk Factors Phases of Tissue Healing Causes, Signs, and Symptoms of Overtraining Syndrome Maintenance of Training Status During Rehabilitation and Reconditioning Guidelines for Injury Care and Rehabilitation Chapter 17: Physiological Issues Related to Fire and Rescue PersonnelKatie Sell, PhD, CSCS,*D, TSAC-F,*D Mark Abel, PhD, CSCS,*D, TSAC-F,*D, USAW Joseph Domitrovich, PhDCritical Job Tasks for Firefighters Environmental, Occupational, and Exposure Concerns Injury and Illness Risks in Firefighters Optimizing Functional Fitness Program Design and Sample Training Approaches Chapter 18: Physiological Issues Related to Law Enforcement PersonnelBen Hinton, MSc, CSCS Sgt Mick Sterli, BPhysEd, MExSc, CSCS,*D, TSAC‐F,*D Robin Orr, PhD, MPhty, BFET, TSAC-FCritical Job Tasks for Law Enforcement Personnel Environmental, Occupational, and Exposure Concerns Injury and Illness Risks Optimizing Functional Fitness Key Program Variables Chapter 19: Physiological Issues Related to Military PersonnelWilliam Kraemer, PhD, CSCS,*D, FNSCA LTC David Feltwell, PT, OCS, TSAC-F Tunde Szivak, PhD, CSCSCritical Job Tasks for Conventional Military and Special Operations Personnel Environmental, Occupational, and Exposure Concerns Injury and Illness Risks Optimizing Functional Fitness Program Design and Sample Training Approaches Chapter 20: Physical Training to Optimize Load CarriagePaul C. Henning, PhD, CSCS Barry A. Spiering, PhD, CSCS Dennis E. Scofield, MEd, CSCS Bradley C. Nindl, PhDImpact of Equipment Load on Biomechanical Demands Physiological and Biomechanical Demands of Load Carriage Practical Considerations for Training Programs to Optimize Load Carriage Chapter 21: Wellness Interventions in Tactical PopulationsRobin Orr, PhD, MPhty, BFET, TSAC-F John R. Bennett, MS, CSCS, EMT-PChronic Illness and Diseases Conditions Common in Tactical Populations Risk Factors Requiring Wellness Interventions Operating Wellness Programs for Tactical Populations Chapter 22: Organization and Administration ConsiderationsJohn Hofman, Jr, MS, CSCS, USAW, USA T&F, FMS Frank A. Palkoska, MS, CSCSDesign Layout and Organization Policies and Procedures Safe Training Environment