Optimize HIIT training adaptations for athletes and clients
High-intensity interval training (HIIT) involves brief repeated bouts of high-intensity exercise with intermittent recovery periods. High-intensity interval training typically incorporates either running- or cycling-based modes of exercise and is an efficient exercise regimen for eliciting cardiopulmonary (23) and metabolic and neuromuscular (24) adaptations.
Explore the various methods of applying chains to resistance training
One increasingly popular method of applying variable resistance is the addition of chains to traditional resistance training activities such as the bench press or back squat (4, 13, 39, 54). This method of force application is most popular among powerlifters (69, 70), but has become increasingly popular among strength and conditioning professionals working with a variety of sports (22).
In comparison to sprinting, change of direction and agility have a large number of degrees of freedom due to the multitude of movements that occur during a change of direction. Further, agility performance as restricted or determined by opponents or other tactical restraints and scenarios cannot be trained through the use of a single technique.
Manage overload and recovery to prevent overtraining
The goal of training is to provide incremental overload on the body so that physiological adaptations can subsequently contribute to improved performance. Successful training must not only involve overload, but must also avoid the combination of excessive overload with inadequate recovery (140).
Developed by the National Strength and Conditioning Association, Essentials of Strength Training and Conditioning, Fourth Edition, is the fundamental preparation text for the CSCS exam as well as a definitive reference that strength and conditioning professionals will consult in everyday practice.
Developed by the National Strength and Conditioning Association (NSCA) and now in its fourth edition, Essentials of Strength Training and Conditioning is the essential text for strength and conditioning professionals and students. This comprehensive resource, created by 30 expert contributors in the field, explains the key theories, concepts, and scientific principles of strength training and conditioning as well as their direct application to athletic competition and performance.
The scope and content of Essentials of Strength Training and Conditioning, Fourth Edition With Web Resource, have been updated to convey the knowledge, skills, and abilities required of a strength and conditioning professional and to address the latest information found on the Certified Strength and Conditioning Specialist (CSCS) exam. The evidence-based approach and unbeatable accuracy of the text make it the primary resource to rely on for CSCS exam preparation.
The text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. The fourth edition contains the most current research and applications and several new features:
Online videos featuring 21 resistance training exercises demonstrate proper exercise form for classroom and practical use.
Updated research—specifically in the areas of high-intensity interval training, overtraining, agility and change of direction, nutrition for health and performance, and periodization—helps readers better understand these popular trends in the industry.
A new chapter with instructions and photos presents techniques for exercises using alternative modes and nontraditional implements.
Ten additional tests, including those for maximum strength, power, and aerobic capacity, along with new flexibility exercises, resistance training exercises, plyometric exercises, and speed and agility drills help professionals design programs that reflect current guidelines.
Key points, chapter objectives, and learning aids including key terms and self-study questions provide a structure to help students and professionals conceptualize the information and reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning specialists in real-world settings, making the information immediately relatable and usable. The web resource provides students with lab activities in fillable form for practice and retention of information. Further, both students and professionals will benefit from the online videos of 21 foundational exercises that provide visual instruction and reinforce proper technique.
Essentials of Strength Training and Conditioning, Fourth Edition, offers an expanded ancillary package for instructors. Instructors receive access to a 61-video collection, including the 21 videos available in the web resource, plus an additional 40 videos demonstrating resistance training exercises, plyometric exercises, and exercises using alternative modes and nontraditional implements, bringing practical content to the classroom. Working along with the instructor guide and presentation package, a test package has been added to assist instructors in evaluating students’ understanding of key concepts.
Essentials of Strength Training and Conditioning, Fourth Edition, provides the most comprehensive information on organization and administration of facilities, testing and evaluation, exercise techniques, training adaptations, program design, and structure and function of body systems. Its scope, precision, and dependability make it the essential preparation text for the CSCS exam as well as a definitive reference for strength and conditioning professionals to consult in their everyday practice.
Accessing the Lab Activities
Chapter 1. Structure and Function of Body Systems
N. Travis Triplett, PhD
Chapter 2. Biomechanics of Resistance Exercise
Jeffrey M. McBride, PhD
Anatomical Planes and Major Body Movements
Human Strength and Power
Sources of Resistance to Muscle Contraction
Joint Biomechanics: Concerns in Resistance Training
Chapter 3. Bioenergetics of Exercise and Training
Trent J. Herda, PhD, and Joel T. Cramer, PhD
Biological Energy Systems
Substrate Depletion and Repletion
Bioenergetic Limiting Factors in Exercise Performance
Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise
Metabolic Specificity of Training
Chapter 4. Endocrine Responses to Resistance Exercise
William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Barry A. Spiering, PhD
Synthesis, Storage, and Secretion of Hormones
Muscle as the Target for Hormone Interactions
Role of Receptors in Mediating Hormonal Changes
Categories of Hormones
Heavy Resistance Exercise and Hormonal Increases
Mechanisms of Hormonal Interactions
Hormonal Changes in Peripheral Blood
Adaptations in the Endocrine System
Primary Anabolic Hormones
Other Hormonal Considerations
Chapter 5. Adaptations to Anaerobic Training Programs
Duncan French, PhD
Connective Tissue Adaptations
Endocrine Responses and Adaptations to Anaerobic Training
Cardiovascular and Respiratory Responses to Anaerobic Exercise
Compatibility of Aerobic and Anaerobic Modes of Training
Chapter 6. Adaptations to Aerobic Endurance Training Programs
Ann Swank, PhD, and Carwyn Sharp, PhD
Acute Responses to Aerobic Exercise
Chronic Adaptations to Aerobic Exercise
Adaptations to Aerobic Endurance Training
External and Individual Factors Influencing Adaptations to Aerobic Endurance Training
Overtraining: Definition, Prevalence, Diagnosis, and Potential Markers
Chapter 7. Age- and Sex-Related Differences and Their Implications for Resistance Exercise
Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD
Chapter 8. Psychology of Athletic Preparation and Performance
Traci A. Statler, PhD, and Andrea M. DuBois, MS
Role of Sport Psychology
Ideal Performance State
Energy Management: Arousal, Anxiety and Stress
Influence of Arousal and Anxiety on Performance
Attention and Focus
Psychological Techniques for Improved Performance
Enhancing Motor Skill Acquisition and Learning
Chapter 9. Basic Nutrition Factors in Health
Marie Spano, MS, RD
Role of Sport Nutrition Professionals
Standard Nutrition Guidelines
Fluid and Electrolytes
Chapter 10. Nutrition Strategies for Maximizing Performance
Marie Spano, MS, RD
Precompetition, During-Event, and Postcompetition Nutrition
Nutrition Strategies for Altering Body Composition
Feeding and Eating Disorders
Chapter 11. Performance-Enhancing Substances and Methods
Bill Campbell, PhD
Types of Performance-Enhancing Substances
Chapter 12. Principles of Test Selection and Administration
Michael McGuigan, PhD
Reasons for Testing
Evaluation of Test Quality
Chapter 13. Administration, Scoring, and Interpretation of Selected Tests
Michael McGuigan, PhD
Measuring Parameters of Athletic Performance
Selected Test Protocols and Scoring Data
Statistical Evaluation of Test Data
Chapter 14. Warm-Up and Flexibility Training
Ian Jeffreys, PhD
Types of Stretching
Static Stretching Techniques
Dynamic Stretching Techniques
Chapter 15. Exercise Technique for Free-Weight and Machine Training
Scott Caulfield, BS
Fundamentals of Exercise Technique
Spotting Free-Weight Exercises
Resistance Training Exercises
Chapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement Training
G. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS
Body-Weight Training Methods
Core Stability and Balance Training Methods
Variable-Resistance Training Methods
Nontraditional Implement Training Methods
Alternative Modes and Nontraditional Exercises
Chapter 17. Program Design for Resistance Training
Jeremy M. Sheppard, PhD, and N. Travis Triplett, PhD
Principles of Anaerobic Exercise Prescription
Step 1: Needs Analysis
Step 2: Exercise Selection
Step 3: Training Frequency
Step 4: Exercise Order
Step 5: Training Load and Repetitions
Step 6: Volume
Step 7: Rest Periods
Chapter 18. Program Design and Technique for Plyometric Training
David H. Potach, PT, and Donald A. Chu, PhD, PT
Plyometric Mechanics and Physiology
Design of Plyometric Training Programs
Plyometrics and Other Forms of Exercise
Chapter 19. Program Design and Technique for Speed and Agility Training
Brad H. DeWeese, EdD, and Sophia Nimphius, PhD
Speed and Agility Mechanics
Neurophysiological Basis for Speed
Agility Performance and Change-of-Direction Ability
Methods of Developing Speed
Methods of Developing Agility
Speed Development Strategies
Agility Development Strategies
Speed and Agility Drills
Chapter 20. Program Design and Technique for Aerobic Endurance Training
Benjamin H. Reuter, PhD, and J. Jay Dawes, PhD
Factors Related to Aerobic Endurance Performance
Designing an Aerobic Endurance Program
Types of Aerobic Endurance Training Programs
Application of Program Design to Training Seasons
Special Issues Related to Aerobic Endurance Training
Aerobic Endurance Training Exercises
Chapter 21. Periodization
G. Gregory Haff, PhD
Central Concepts Related to Periodization
Applying Sport Seasons to the Periodization Periods
Undulating Versus Linear Periodization Models
Example of an Annual Training Plan
Chapter 22. Rehabilitation and Reconditioning
David H. Potach, PT, and Terry L. Grindstaff, DPT
Types of Injury
Rehabilitation and Reconditioning Strategies
Reducing Risk of Injury and Reinjury
Chapter 23. Facility Design, Layout, and Organization
Andrea Hudy, MA
General Aspects of New Facility Design
Existing Strength and Conditioning Facilities
Assessing Athletic Program Needs
Designing the Strength and Conditioning Facility
Arranging Equipment in the Strength and Conditioning Facility
Maintaining and Cleaning Surfaces and Equipment
Chapter 24. Facility Policies, Procedures, and Legal Issues
Traci Statler, PhD, and Victor Brown, MS
Mission Statement and Program Goals
Legal and Ethical Issues
Staff Policies and Activities
Emergency Planning and Response
Answers to Study Questions
About the Editors
Contributors to Previous Editions
A text for those preparing for the Certified Strength and Conditioning Specialist (CSCS) examination and for upper-level undergraduates taking courses in the exercise sciences related to strength training and conditioning. Also a reference for strength and conditioning specialists, coaches, athletic trainers, physical therapists, personal trainers, and other sport science professionals.
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.
Instructor guide. Includes additional resources to aid in lecture preparation, including sample discussion questions, key terms with definitions, and chapter objectives and outlines.
Instructor video. Includes the 21 resistance training videos that appear in the web resource, plus 40 videos that demonstrate various plyometric exercises and alternative modes that bring practical content to the classroom.
Test package. Includes 240 multiple-choice questions.
Presentation package plus image bank. Includes more than 1,300 PowerPoint slides to augment classroom discussion and lectures. Over 600 figures, tables, and images from the book are organized by chapter and can be used by instructors in handouts and classroom activities to reinforce key concepts.
The presentation package plus image bank is also available for purchase • ISBN 978-1-4925-0163-3
Student web resource with online video. Includes lab activities in fillable form and 21 video clips of resistance training exercises. These videos plus 40 more are also found in the instructor video library.
The web resource with online video is also available for purchase • ISBN 978-1-4925-0166-4