Essentials of Strength Training 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 and athletes. The NSCA provides the crucial link between the lab and the field.ABOUT THE EDITORSG. Gregory Haff, PhD, CSCS,*D, FNSCA, is a professor of strength and conditioning based in Australia. He has published more than 280 articles, centering his research on performance effects in the areas of strength-training methodologies, performance testing, training theory, and nutritional supplementation.Haff is a past president of the National Strength and Conditioning Association (NSCA) and a senior associate editor for the Journal of Strength and Conditioning Research. In 2021 he received the NSCA Impact Award for his significant contributions to the strength and conditioning profession. Additionally, in 2014 he was the United Kingdom Strength and Conditioning Association (UKSCA) Strength and Conditioning Coach of the Year for Education and Research and the 2011 NSCA William J. Kraemer Outstanding Sport Scientist Award winner. He is a certified strength and conditioning specialist with distinction (CSCS,*D), a UKSCA-accredited strength and conditioning coach (ASCC), and an accredited Australian Strength and Conditioning Association level 2 strength and conditioning coach.Additionally, Haff 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 program director in the department of kinesiology at Appalachian State University in Boone, North Carolina. She is a past president of the National Strength and Conditioning Association (NSCA) and is the current vice chair of the board of directors for the NSCA's Council on Accreditation of Strength and Conditioning Education (CASCE). She was the 2025 winner of the Boyd Epley Award for NSCA Lifetime Contributions as well as the 2010 NSCA William J. Kraemer Outstanding Sport Scientist Award winner. She has served on two panels for NASA, one of which was for developing resistance exercise countermeasures to microgravity environments for the International Space Station. She was a sports physiology research assistant at the U.S. Olympic Training Center in Colorado Springs, Colorado. Dr. Triplett is a certified strength and conditioning specialist with distinction (CSCS,*D) as well as a USA Weightlifting club coach.

• Chapter 1. Structure and Function of Body SystemsMichael D. Roberts, PhDMusculoskeletal SystemNeuromuscular SystemCardiovascular SystemRespiratory SystemAcute Responses to Aerobic ExerciseCardiovascular and Respiratory Responses to Anaerobic ExerciseConclusionLearning AidsChapter 2. Biomechanics of Resistance ExerciseWilliam R. Johnson, PhD, and Jason Lake, 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 TrainingDale W. Chapman, 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 Exercise and TrainingWilliam J. Kraemer, PhD, Jakob L. Vingren, PhD, and Disa L. Hatfield, PhDHistorical Perspective on Interest in the Endocrine SystemEndocrine Terminology, Functions, and MechanismsUnderstanding Signaling ConceptsFunctions of the Endocrine System in Resistance Exercise and TrainingImportance of Recruitment of Muscle TissueMuscle as the Target for Hormone InteractionsRole of Receptors in Mediating Hormonal ChangesCategories of HormonesAmine Hormone InteractionsTraining-Mediated Hormonal Responses and MechanismsInterpreting Hormonal Changes in Peripheral BloodAdaptations in the Endocrine System From Resistance TrainingPrimary Anabolic Hormones in Muscle DevelopmentGrowth Hormone Insulin-Like Growth Factors and Binding ProteinsIGF Responses to ExerciseTraining Adaptations and IGF and Binding ProteinsAdrenal Gland, Cortisol, and Its Role in Resistance ExerciseCatecholamines and Their Role in Resistance Exercise and TrainingOther Hormonal Considerations in Resistance TrainingConclusionLearning AidsChapter 5. Adaptations to Anaerobic TrainingBrandon Roberts, PhD, and Sean Collins, PhDNeural AdaptationsMuscular AdaptationsConnective Tissue AdaptationsEndocrine Responses and Adaptations to Anaerobic TrainingCardiovascular and Respiratory Responses to Anaerobic ExerciseCompatibility of Aerobic and Anaerobic Modes of TrainingDetrainingConclusionLearning AidsChapter 6. Adaptations to Aerobic TrainingKate Baldwin, PhD, and Glen B. Deakin, PhDAcute Responses to Aerobic ExerciseChronic Adaptations to Aerobic ExerciseAdaptations to Aerobic Endurance TrainingExternal and Individual Factors Influencing Adaptations to Aerobic Endurance TrainingDetrainingConclusionLearning AidsChapter 7. Age-Related Differences and Their Implications for Resistance TrainingRhodri S. Lloyd, PhD, Sylvia Moeskops, PhD, and Avery D. Faigenbaum, EdDYouth PopulationsOlder AdultsConclusionLearning AidsChapter 8. Sex-Related Differences and Their Implications for Resistance TrainingN. Travis Triplett, PhD, and Nicole Dabbs, PhDImplications of Resistance Training for FemalesTraining Responses and AdaptationsResistance Training ConsiderationsConclusionLearning AidsChapter 9. Psychological Foundations of PerformanceDaniel B. Hollander, EdD, and Adam Feit, PhDRole of Sport PsychologyIdeal Performance StateEnergy Management: Arousal, Anxiety, and StressTheoretical Tenants of Arousal, Anxiety, and Motivation on PerformanceMotivationAttention and FocusPsychological Techniques for Improved PerformanceMental Health and Strength and ConditioningPsychological Impact of Injury in SportEnhancing Motor Skill Acquisition and LearningConclusionLearning AidsChapter 10. Basic Nutritional Factors Affecting HealthCassandra Forsythe, PhD, RDRole of Sports Nutrition ProfessionalsStandard Nutrition GuidelinesMacronutrientsVitaminsMineralsFluid and ElectrolytesConclusionLearning AidsChapter 11. Nutrition Strategies for Maximizing PerformanceShawn M. Arent, PhD, and Abbie E. Smith-Ryan, PhDPrecompetition, During-Event, and Postcompetition NutritionNutrition Strategies for Altering Body CompositionRelative Energy Deficiency in Sport (RED-S)Feeding and Eating DisordersConclusionLearning AidsChapter 12. Performance-Enhancing Substances and MethodsBill I. Campbell, PhD, and Nathaniel D.M. Jenkins, PhDTypes of Performance-Enhancing SubstancesHormonesDietary SupplementsConclusionLearning AidsChapter 13. Principles of Test Selection and AdministrationClaire Brady, PhD, and John McMahon, PhDReasons for TestingTesting TerminologyEvaluation of Test QualityTest SelectionTest AdministrationConclusionLearning AidsChapter 14. Administration, Scoring, and Interpretation of Selected TestsDavid J. Heikkinen, PhD, Jo Clubb, MS, and John McMahon, PhDMeasuring Parameters of Athletic PerformanceMonitoring Protocols, Procedures, and EquipmentStatistical Evaluation of Test DataConclusionLearning AidsChapter 15. Performance Preparation, Mobility, and FlexibilityIan Jeffreys, PhDPerformance Preparation—The Warm-UpFlexibilityTypes of StretchingProgramming Considerations for StretchingConclusionLearning AidsChapter 16. Exercise Technique for Free Weight and Machine TrainingScott Caulfield, MA, Guy Hornsby, PhD, and G. Gregory Haff, PhDFundamentals of Exercise TechniqueSpotting Free Weight ExercisesConclusionLearning AidsChapter 17. Exercise Technique for Alternative Modes and Nontraditional Implement TrainingJustin Keogh, PhD, and G. Gregory Haff, PhDGeneral GuidelinesBodyweight Training MethodsCore Stability and Balance Training MethodsVariable-Resistance Training MethodsNontraditional Implement Training MethodsUnilateral TrainingConclusionLearning AidsChapter 18. Program Design for Resistance TrainingTimothy J. Suchomel, PhD, and Paul Comfort, 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 19. Program Design and Technique for Plyometric TrainingChris A. Bailey, PhD, and Clive Brewer, MScPlyometric Mechanics and PhysiologyProgram DesignProgram LengthWarm-UpAge ConsiderationsPlyometrics and Other Forms of ExerciseSafety ConsiderationsConclusionLearning AidsChapter 20. Program Design and Technique for Speed and Agility TrainingThomas Dos'Santos, PhD, and Paul A Jones, PhDSpeed and Agility MechanicsNeurophysiological Basis for SpeedRunning SpeedMethods of Developing SpeedAgility Performance and Change-of-Direction AbilityMethods of Developing AgilityProgram DesignSpeed Development StrategiesAgility Development StrategiesConclusionLearning AidsChapter 21. Program Design and Technique for Aerobic Endurance and Metabolic TrainingGlen B. Deakin, PhD, and Carwyn P.M. Sharp, PhDFactors 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 TrainingConclusionLearning AidsChapter 22. PeriodizationG. Gregory Haff, PhDCentral Concepts Related to PeriodizationPeriodization and Planning the Training ProcessModels of PeriodizationPeriodization HierarchyPeriodization PeriodsApplying Sport Seasons to the Periodization PeriodsUndulating Versus Linear Periodization ModelsExample of an Annual Training PlanConclusionLearning AidsChapter 23. Rehabilitation, Reconditioning, and Medical IssuesMorey J. Kolber, PT, PhD, and William J. Hanney, DPT, PhDAllied Health TeamTypes of InjuryTissue HealingGoals of Rehabilitation and ReconditioningProgram DesignReducing Risk of Injury and ReinjuryMedical ConditionsConclusionLearning AidsChapter 24. Overreaching, Overtraining, and RecoveryAndrew C. Fry, PhD, and Bradley C. Nindl, PhDPeriodization and the General Adaptation SyndromeOvertraining and OverreachingOvertraining ContinuumFactors Contributing to Overreaching and OvertrainingUnderperformance and Its Relation to Overtraining and OverreachingPerformance-Related Variables Affected by Overtraining and OverreachingPhysiological Mechanisms Associated With Overreaching and OvertrainingAssessment of Overreaching and OvertrainingRecovery Methods and StrategiesConclusionLearning AidsChapter 25. Facility Design, Layout, and OrganizationRyan Metzger, MS, Ryan Fowler, MS, and Eric L. McMahon, MEdGeneral Aspects of New Facility DesignExisting Strength and Conditioning FacilitiesSatellite Training FacilitiesOutdoor Training SpacesAssessing Athletic Program NeedsDesigning the Strength and Conditioning FacilityArranging Equipment in the Strength and Conditioning FacilityMaintaining and Cleaning Surfaces and EquipmentConclusionLearning AidsChapter 26. Facility Policies, Procedures, and Legal IssuesBrijesh Patel, MA, and Reed Wainwright, JDMission Statement and Program GoalsProgram ObjectivesStrength and Conditioning Performance TeamLegal and Ethical IssuesStaff Policies and ActivitiesFacility AdministrationEmergency Planning and ResponseConclusionLearning AidsAnswers to Study Questions