Essentials of Strength Training and Conditioning

The 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 and athletes. The NSCA provides the crucial link between the lab and the field.G. Gregory Haff, PhD, CSCS,*D, FNSCA, is the course coordinator for the postgraduate degree in strength and conditioning at Edith Cowan University in Joondalup, Australia. He is the president of the National Strength and Conditioning Association (NSCA) and a senior associate editor for the Journal of Strength and Conditioning Research. Dr. Haff was the United Kingdom Strength and Conditioning Association (UKSCA) Strength and Conditioning Coach of the Year for Research and Education and the 2011 NSCA William J. Kraemer Outstanding Sport Scientist award winner. He is a certified strength and conditioning specialist with distinction, a UKSCA-accredited strength and conditioning coach, and an accredited Australian Strength and Conditioning Association level 2 strength and conditioning coach. Additionally, he is a national-level weightlifting coach in the United States and Australia. He serves as a consultant for numerous sporting bodies, including teams in the Australian Football League, Australian Rugby Union, Australian Basketball Association, and National Football League.  N. Travis Triplett, PhD, CSCS,*D, FNSCA, is a professor and chairperson of the department of health and exercise science at Appalachian State University in Boone, North Carolina. She has served as the secretary-treasurer of the board of directors for the National Strength and Conditioning Association (NSCA) and was the 2010 NSCA William J. Kraemer Outstanding Sport Scientist award winner. She has served on two panels for NASA, one for developing resistance exercise countermeasures to microgravity environments for the International Space Station, and was a sports physiology research assistant at the U.S. Olympic Training Center in Colorado Springs, Colorado. Dr. Triplett is currently a senior associate editor for the Journal of Strength and Conditioning Research and is a certified strength and conditioning specialist with distinction as well as a USA Weightlifting club coach.

“This is the most comprehensive reference available for exercise professionals in the area of strength and conditioning. The depth of information is unmatched, and the level of current research dissemination is excellent.”©Doody’s Review Service, 2016, Kimberly Friedman, MS, The Ohio State University

• Chapter 1. Structure and Function of Body SystemsN. Travis Triplett, PhDMusculoskeletal SystemNeuromuscular SystemCardiovascular SystemRespiratory SystemConclusionLearning AidsChapter 2. Biomechanics of Resistance ExerciseJeffrey M. McBride, PhDSkeletal MusculatureAnatomical Planes and Major Body MovementsHuman Strength and PowerSources of Resistance to Muscle ContractionJoint Biomechanics: Concerns in Resistance TrainingConclusionLearning AidsChapter 3. Bioenergetics of Exercise and TrainingTrent J. Herda, PhD, and Joel T. Cramer, PhDEssential TerminologyBiological Energy SystemsSubstrate Depletion and RepletionBioenergetic Limiting Factors in Exercise PerformanceOxygen Uptake and the Aerobic and Anaerobic Contributions to ExerciseMetabolic Specificity of TrainingConclusionLearning AidsChapter 4. Endocrine Responses to Resistance ExerciseWilliam J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhDSynthesis, Storage, and Secretion of HormonesMuscle as the Target for Hormone InteractionsRole of Receptors in Mediating Hormonal ChangesCategories of HormonesHeavy Resistance Exercise and Hormonal IncreasesMechanisms of Hormonal InteractionsHormonal Changes in Peripheral BloodAdaptations in the Endocrine SystemPrimary Anabolic HormonesAdrenal HormonesOther Hormonal ConsiderationsConclusionLearning AidsChapter 5. Adaptations to Anaerobic Training ProgramsDuncan French, PhDNeural AdaptationsMuscular AdaptationsConnective Tissue AdaptationsEndocrine Responses and Adaptations to Anaerobic TrainingCardiovascular and Respiratory Responses to Anaerobic ExerciseCompatibility of Aerobic and Anaerobic Modes of TrainingOvertrainingDetrainingConclusionLearning AidsChapter 6. Adaptations to Aerobic Endurance Training ProgramsAnn Swank, PhD, and Carwyn Sharp, PhDAcute Responses to Aerobic ExerciseChronic Adaptations to Aerobic ExerciseAdaptations to Aerobic Endurance TrainingExternal and Individual Factors Influencing Adaptations to Aerobic Endurance Training  Overtraining: Definition, Prevalence, Diagnosis, and Potential MarkersConclusionLearning AidsChapter 7. Age- and Sex-Related Differences and Their Implications for Resistance ExerciseRhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdDChildrenFemale AthletesOlder AdultsConclusionLearning AidsChapter 8. Psychology of Athletic Preparation and PerformanceTraci A. Statler, PhD, and Andrea M. DuBois, MSRole of Sport PsychologyIdeal Performance StateEnergy Management: Arousal, Anxiety and StressInfluence of Arousal and Anxiety on PerformanceMotivationAttention and FocusPsychological Techniques for Improved PerformanceEnhancing Motor Skill Acquisition and LearningConclusionLearning AidsChapter 9. Basic Nutrition Factors in HealthMarie Spano, MS, RDRole of Sport Nutrition ProfessionalsStandard Nutrition GuidelinesMacronutrientsVitaminsMineralsFluid and ElectrolytesConclusionLearning AidsChapter 10. Nutrition Strategies for Maximizing PerformanceMarie Spano, MS, RDPrecompetition, During-Event, and Postcompetition NutritionNutrition Strategies for Altering Body CompositionFeeding and Eating DisordersConclusionLearning AidsChapter 11. Performance-Enhancing Substances and MethodsBill Campbell, PhDTypes of Performance-Enhancing SubstancesHormonesDietary SupplementsConclusionLearning AidsChapter 12. Principles of Test Selection and AdministrationMichael McGuigan, PhDReasons for TestingTesting TerminologyEvaluation of Test QualityTest SelectionTest AdministrationConclusionLearning AidsChapter 13. Administration, Scoring, and Interpretation of Selected TestsMichael McGuigan, PhDMeasuring Parameters of Athletic PerformanceSelected Test Protocols and Scoring DataStatistical Evaluation of Test DataConclusionLearning AidsChapter 14. Warm-Up and Flexibility TrainingIan Jeffreys, PhDWarm-UpFlexibilityTypes of StretchingConclusionStatic Stretching TechniquesDynamic Stretching TechniquesLearning AidsChapter 15. Exercise Technique for Free-Weight and Machine TrainingScott Caulfield, BSFundamentals of Exercise TechniqueSpotting Free-Weight ExercisesConclusionResistance Training ExercisesLearning AidsChapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement TrainingG. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BSGeneral GuidelinesBody-Weight Training MethodsCore Stability and Balance Training MethodsVariable-Resistance Training MethodsNontraditional Implement Training MethodsUnilateral TrainingConclusionAlternative Modes and Nontraditional ExercisesLearning AidsChapter 17. Program Design for Resistance TrainingJeremy M. Sheppard, PhD, and N. Travis Triplett, PhDPrinciples of Anaerobic Exercise PrescriptionStep 1: Needs AnalysisStep 2: Exercise SelectionStep 3: Training FrequencyStep 4: Exercise OrderStep 5: Training Load and RepetitionsStep 6: VolumeStep 7: Rest PeriodsConclusionLearning AidsChapter 18. Program Design and Technique for Plyometric Training  David H. Potach, PT, and Donald A. Chu, PhD, PTPlyometric Mechanics and PhysiologyDesign of Plyometric Training Programs  Age ConsiderationsPlyometrics and Other Forms of ExerciseSafety ConsiderationsConclusionPlyometric DrillsLearning AidsChapter 19. Program Design and Technique for Speed and Agility Training  Brad H. DeWeese, EdD, and Sophia Nimphius, PhDSpeed and Agility MechanicsNeurophysiological Basis for SpeedRunning SpeedAgility Performance and Change-of-Direction Ability  Methods of Developing SpeedMethods of Developing AgilityProgram DesignSpeed Development StrategiesAgility Development StrategiesConclusionSpeed and Agility DrillsLearning AidsChapter 20. Program Design and Technique for Aerobic Endurance Training  Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD  Factors Related to Aerobic Endurance PerformanceDesigning an Aerobic Endurance ProgramTypes of Aerobic Endurance Training ProgramsApplication of Program Design to Training SeasonsSpecial Issues Related to Aerobic Endurance TrainingConclusionAerobic Endurance Training ExercisesLearning AidsChapter 21. PeriodizationG. Gregory Haff, PhDCentral Concepts Related to PeriodizationPeriodization HierarchyPeriodization PeriodsApplying Sport Seasons to the Periodization PeriodsUndulating Versus Linear Periodization ModelsExample of an Annual Training PlanConclusionLearning AidsChapter 22. Rehabilitation and Reconditioning    David H. Potach, PT, and Terry L. Grindstaff, DPTTypes of InjuryTissue HealingRehabilitation and Reconditioning StrategiesProgram DesignReducing Risk of Injury and ReinjuryConclusionLearning AidsChapter 23. Facility Design, Layout, and OrganizationAndrea Hudy, MAGeneral Aspects of New Facility DesignExisting Strength and Conditioning FacilitiesAssessing Athletic Program NeedsDesigning the Strength and Conditioning FacilityArranging Equipment in the Strength and Conditioning FacilityMaintaining and Cleaning Surfaces and EquipmentConclusionLearning AidsChapter 24. Facility Policies, Procedures, and Legal IssuesTraci Statler, PhD, and Victor Brown, MSMission Statement and Program GoalsLegal and Ethical IssuesStaff Policies and ActivitiesFacility AdministrationEmergency Planning and ResponseConclusion