Essentials of Strength Training and Conditioning

by National Strength and Conditioning Association (NSCA)

In this revised and expanded second edition of Essentials of Strength Training and Conditioning, now with over 300 color photographs, leading exercise science professionals explore the scientific principles, concepts, and theories of strength training and conditioning as well as their practical applications to athletic performance. Students, coaches, strength and conditioning specialists, personal trainers, athletic trainers, and other sport science professionals will find state-of-the-art, comprehensive information on structure and function of body systems, training adaptations, testing and evaluation,exercise techniques, program design (aerobic and anaerobic) and training facility organization and administration.

Each of the book's 26 chapters provides an overview of an important aspect of strength and conditioning and includes chapter objectives, application boxes, key points, key terms, study questions, and questions requiring practical application of key concepts.

In Section 1 of Essentials of Strength Training and Conditioning, Second Edition, experts in exercise physiology, biochemistry, anatomy, biomechanics, endocrinology, sports nutrition, and sport psychology discuss the principles of their respective areas of expertise and how they apply in designing safe, effective strength and conditioning programs.

Section 2 discusses the selection, administration, scoring, and the interpretation of testing results. Section 3 provides information regarding the correction and execution of stretching, warm-up, and resistance training exercises.

Section 4 applies information from the first three sections to the design of effective strength training and conditioning programs, both aerobic and anaerobic.

Section 5 addresses facility design, scheduling, policies and procedures, maintenance, and risk management concerns.

Genres: Fitness, Health, Sports, Nonfiction, Reference, Textbooks, Nutrition

672 pages, Hardcover

First published June 1, 1994

About the author

Founded in 1978, the National Strength and Conditioning Association (NSCA) is a 501(c)(3) educational nonprofit dedicated to advancing science and education in the field.

Reviews

[Brigette Finger · Rating 1 out of 5]

not fun at all. no plot, no characters

[Diane · Rating 3 out of 5]

This is a complete over-view of the basics a personal trainer needs to know to get take the NASM personal trainer certification test.

I like the fact that the National Strength and Conditioning Association has an emphasis on carefully increased levels of training that integrates core training and balance exercises along with aerobic conditioning and strength training.

What I didn't care for was the overuse of compound/ed words and terms to make the text sound more scientific. Having been through graduate level anatomy and physiology courses I find these terms/pseudo-terms neither necessary nor helpful. (And they are not used at the graduate level.)

[Tanner Laske · Rating 3 out of 5]

Have to read it to pass the CSCS exam. Gave it 3 stars because it’s all about everything I’m passionate about and what my future career will entail. Fingers crossed yall 🤞🏼

[Charalampos Spanias · Rating 5 out of 5]

It is what the title says : essentials that every scc must know! A very good book!

[PatrickPhaff · Rating 5 out of 5]

Very insightful book with interesting topics when it comes to S&C. Although it was quite dreadful

[Chrissy Sutherland · Rating 4 out of 5]

I wish the data and research in this book was more current.

[Grace Monroe · Rating 4 out of 5]

Solid textbook covering both the scientific foundations and practical application. Comes with videos to help with practical application as well. Would be nice if the book came with a practice exam.

[James Sterling · Rating 5 out of 5]

A must for anyone looking to pass the CSCS Exam.

[Danny Godinez · Rating 5 out of 5]

Learn it, live it, love it. A classic for any true S&C Coach.

[Jackson · Rating 4 out of 5]

A MUST READ FOR THE STRENGTH COACH!—this is the fundamental text to educating the strength coach in designing and delivering a program.

Wins: complete theory and practice, pictures, and examples. The program design chapter reviews and refreshes how to build the program all the way from beginning with a needs analysis to considering the individual status; then to making the periodization schedule and finally adding loading schemes. It is a must in the coach's early education but its value is most tremendously imparted in the middle (and throughout) a coach’s career. As we gain experience and meet athletes with contingent needs, our coaching becomes automatic. We trust our gut feeling.

But at the same time, experience here becomes a threatening dogma that makes us forget the basics. The careful planning—a result of us being generally unsure—doesn't happen as much anymore. Open this book when you are here and use this clear roadmap. The impressive editing and great chapter contributions from the authors will always inject the basics, the non-negotiable of strength design.

Why I am reluctant to give this book 5 stars is because of its dryness (duh, it’s a textbook). It could have included case studies to demonstrate the principles further. In future studying, I will review the principles here in conjunction with my Routledge handbooks and texts: they add great detail on the practitioner side of things. in how to be more particular in the needs analysis). For example, those texts illustrate how to be more particular in the needs analysis. They look at weak and strong athletes and suggest using the DIS test to identify what comes later, a strength block or an explosive strength block. These true examples would only have helped the practitioner as it represents actual decision-making in accordance with fundamental principles. But one thing at a time—this is already a great achievement that comprehensively marks all the must-knows—the know-hows can grow from acknowledging all that is written in this book.

[Aaron Rodriguez · Rating 3 out of 5]

I really enjoyed this book. This is the primary text required by NSCA to get certified. I thought that the book overviews many exercise related concepts that will be applicable to being a strength and conditioning instructor. Some concepts are very broad, and lack a deep analysis, which is fine considering the level of understanding needed for this certification. It is definitely isnt a book that help you pass the MCAT, but it does preview and overview physiological processes that pertain to working out. The book specifically stresses two training modalities: Anaerobic and aerobic. The book's chapters are written by various authors who are experts in kinesiology, physiology, biomechanics, and exercise. However, I thought that this approach led to a rather sporadic read. Jumping between different authors' writing contributions and prose makes staying focused, at least in my opinion, made for a difficult focus. Nevertheless, some of the text is bland but manageable. I do not have a academic background in kinesiology or biomechanics, which may have made this read a tad difficult, but it is still fascinating to read, and attempt to understand. Finally, just read it if you have to... I personally am not a fan of the nutrition chapter because I don't agree with the research and how it is based on the food pyramid. However, other than that, the text is vast and all-encompassing.

[Aaron Rodriguez · Rating 3 out of 5]

I really enjoyed this book. This is the primary text required by NSCA to get certified. I thought that the book overviews many exercise related concepts that will be applicable to being a strength and conditioning instructor. Some concepts are very broad, and lack a deep analysis, which is fine considering the level of understanding needed for this certification. It is definitely isnt a book that help you pass the MCAT, but it does preview and overview physiological processes that pertain to working out. The book specifically stresses two training modalities: Anaerobic and aerobic. The book's chapters are written by various authors who are experts in kinesiology, physiology, biomechanics, and exercise. However, I thought that this approach led to a rather sporadic read. Jumping between different authors' writing contributions and prose makes staying focused, at least in my opinion, made for a difficult focus. Nevertheless, some of the text is bland but manageable. I do not have a academic background in kinesiology or biomechanics, which may have made this read a tad difficult, but it is still fascinating to read, and attempt to understand. Finally, just read it if you have to... I personally am not a fan of the nutrition chapter because I don't agree with the research and how it is based on the food pyramid. However, other than that, the text is vast and all-encompassing.

[Hiroshi · Rating 2 out of 5]

Bought the book with the intent of getting the CSCS cert. Read it about a year ago front-to-back and took notes along the way. Didn't take the test. It contains 600+ pages of underwhelming information. The first 2-3 chapters cover the more "scientific" topics like physio and endo. Don't know how the specific enzymes in the Krebs cycle is applicable to S&C, but hey, I'm not a S&C coach. Nobody can effectively explain how hormones work in one chapter, and the endo chapter in this text is no exception. The general takeaway from the remaining chapters include lots of intuitive stuff, like "do exercises that mimic in form and intensity the kinds of movements an athlete sees in his/her particular sport" and "focus on S&C primarily during the off-season." Instruction on how to perform exercises and when to use them is "essentially" devoid. The agility chapter contains a few drills but the writing is difficult to follow.

Overall? Dissatisfied. The CSCS credential, as advertised, may be a good starting point for people who want to enter the field. But if all you need to know to earn the coveted title is summarized in this text, then the CSCS is just like any other PT cert: worth a stack of printer paper as a standalone credential. If you need a reference, I recommend Thieme or Brooks.

[Alex Styl · Rating 4 out of 5]

I was interested in this book primarily for the nutrition and condition training, and also wanted to expand my knowledge on other topics related to strength training. I am not a strength training coach or nutritionist, but a strength training and nutrition enthusiast.

So far the nutrition chapters are excellent. Well detailed and goes through the role of each macronutrients (carbs, protein, fat) and micronutrient (vitamins and minerals). There is a chapter regarding the role of macronutrients in the diet of an athelete of any kind of sport (such as endurance training and strength) and it might affect their performance. There is also a chapter about performance enhancing substances and methods.

It is worth mentioning that I am having a hard time understanding chapters that are outside of those topics. The first chapter is about human anatomy and even though it is incredible interesting to read, the terms used are the scientific one (as it should be, given the purpose of this textbook). As soon as I am done reading the parts on nutrition and strength training I will attempt to read those chapters again.

Overall it seems like a great, dense resouce for those interested in such topics and would like to know more other than the high level information you can normally find online.

[Andrew · Rating 4 out of 5]

It's funny to review a textbook but I find myself referring back to this time and again more for testing and assessments, rather than exercises. I will always be critical of how much the NSCA hides behind science and research rather than asserting actual recommendations on anything beyond the basics.

I would recommend a NSCA CSCS certification to anyone who aspires to be a future Strength and Conditioning Coach in athletics. Trainers of any other specialty should seek out NASM certification and pursuing FMS and other functional-focused competencies as affordable.

[Tim Gannon · Rating 4 out of 5]

A very good read overall. Quite comprehensive and up to date. The periodization chapter was weak. If that is your primary interest, I would not choose this book. The text goes over muscular, neuro and endocrine physiology related to fitness training, training adaptations, testing and evaluation, periodization, program design etc. For anyone who wants to make more research-based decisions on how to put together an anaerobic or aerobic training program, this is the book.

[Mike Lepree · Rating 5 out of 5]

This book is a text book of awesomeness. I am constantly opening this book and reading, and re-reading tons of info to apply to my programs, and clients programs. This book should be in everyones library. You train strength first!!!! THEN everything else.


And yes I did read this front to back, like a psycho!

[Andres Gonzales · Rating 5 out of 5]

The first exercise physiology book I read almost a decade ago. It really was an essential for those in the exercise sciences field, teachers, coaches and athletes around that time. Very useful and makes the seemingly complex concepts of exercise physiology easy to understand. Of course, get the updated version.

[Jim Angstadt · Rating 4 out of 5]

This is an impressive collection of research and experience. I skimmed the entire book, but paid close attention to parts of the chapters on Testing and Evaluation, Exercise Techniques, and Program Design.

This information would be of value to coaches, trainers, athletes, and those interested in personal training theory, design, and practice.

[Thebookiemonster · Rating 4 out of 5]

Very few books do a good job of explaining weight training and the hormonal impacts it has. This is well-cited and you can tell most of it was written by and for practitioners rather than Ph.D's who list the 11 exercises you should NEVER do or write some quirky program all about training your right brain and your left brain. This is a good reference to have on the shelf.

[Vlad · Rating 4 out of 5]

After finishing 654 pages i’v groundly analyzed the book with 39 pages wich i wrote that was interested either important. Perhaps the book gives a insight of physiologie anatomy wich really interested me some basic training principles and exercise examples and a lack of revalidation course or how to handle it. Overal worth reading but not again in my opinion.

[. · Rating 1 out of 5]

The 2-columns layout is sucks.
The authors tried hard to sound way more scientific than they are.

It's a boring textbook. If you are not after the certificate, skip it.
You can find much better resources on this subject, online and in print

[D · Rating 1 out of 5]

Boring, but useful! I can't believe I read the whole thing!

[Wayne · Rating 4 out of 5]

Great piece of literature and reference for the fitness professional.

[Nick Rainey · Rating 5 out of 5]

The NSCA does a great job of referencing scientific research when giving instructions. This text covers a broad array of subjects and does an excellent job of preparing strength professionals.

[Jeremy]

Great book to establish guidelines to follow when training. The key study guide the the NSCA CSCS exam.

[J. Jerome · Rating 4 out of 5]

lots of examples and sample plans to use

[Danny Naughton · Rating 4 out of 5]

Fantastic, sometimes a little more depth is required with regards to pathophysiology etc. Fantastic reference book with full reference lifts included to make studying that little easier.

[Hakim · Rating 4 out of 5]

It's a textbook, so it was very detailed. Gave me a thorough understanding for physiological and psychological responses to training. Cover to cover, long book.

[Austin · Rating 3 out of 5]

Solid foundation of research in exercise physiology but the text is written at such a low level and generalized to anyone, that it becomes very boring