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Pub. Date:
Human Kinetics Publishers
Pub. Date:
Human Kinetics Publishers
Essentials of Strength Training and Conditioning: 4th Edition with Web Resource / Edition 4

Essentials of Strength Training and Conditioning: 4th Edition with Web Resource / Edition 4

by National Strength & Conditioning Association (NSCA), G. Gregory Haff, N. Travis Triplett National Strength & Conditioning Association (NSCA)


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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 HKPropel Access, 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. Online learning tools delivered through HKPropel provide students with 11 downloadable lab activities 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, 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.  

Note: A code for accessing HKPropel is included with all new print books.

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Product Details

ISBN-13: 9781492501626
Publisher: Human Kinetics Publishers
Publication date: 11/16/2015
Edition description: Fourth Edition
Pages: 752
Product dimensions: 8.80(w) x 11.20(h) x 1.50(d)
Age Range: 18 Years

About the Author

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.

Table of Contents

Chapter 1. Structure and Function of Body Systems

N. Travis Triplett, PhD

Musculoskeletal System

Neuromuscular System

Cardiovascular System

Respiratory System


Learning Aids

Chapter 2. Biomechanics of Resistance Exercise

Jeffrey M. McBride, PhD

Skeletal Musculature

Anatomical Planes and Major Body Movements

Human Strength and Power

Sources of Resistance to Muscle Contraction

Joint Biomechanics: Concerns in Resistance Training


Learning Aids

Chapter 3. Bioenergetics of Exercise and Training

Trent J. Herda, PhD, and Joel T. Cramer, PhD

Essential Terminology

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


Learning Aids

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

Adrenal Hormones

Other Hormonal Considerations


Learning Aids

Chapter 5. Adaptations to Anaerobic Training Programs

Duncan French, PhD

Neural Adaptations

Muscular Adaptations

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




Learning Aids

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


Learning Aids

Chapter 7. Age- and Sex-Related Differences and Their Implications for Resistance Exercise

Rhodri S. Lloyd, PhD, and Avery D. Faigenbaum, EdD


Female Athletes

Older Adults


Learning Aids

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


Learning Aids

Chapter 9. Basic Nutrition Factors in Health

Marie Spano, MS, RD

Role of Sport Nutrition Professionals

Standard Nutrition Guidelines




Fluid and Electrolytes


Learning Aids

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


Learning Aids

Chapter 11. Performance-Enhancing Substances and Methods

Bill Campbell, PhD

Types of Performance-Enhancing Substances


Dietary Supplements


Learning Aids

Chapter 12. Principles of Test Selection and Administration

Michael McGuigan, PhD

Reasons for Testing

Testing Terminology

Evaluation of Test Quality

Test Selection

Test Administration


Learning Aids

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


Learning Aids

Chapter 14. Warm-Up and Flexibility Training

Ian Jeffreys, PhD



Types of Stretching


Static Stretching Techniques

Dynamic Stretching Techniques

Learning Aids

Chapter 15. Exercise Technique for Free-Weight and Machine Training Technique

Scott Caulfield, BS

Fundamentals of Exercise Technique

Spotting Free-Weight Exercises


Resistance Training Exercises

Learning Aids

Chapter 16. Exercise Technique for Alternative Modes and Nontraditional Implement Training

G. Gregory Haff, PhD, Doug Berninger, MEd, and Scott Caulfield, BS

General Guidelines

Body-Weight Training Methods

Core Stability and Balance Training Methods

Variable-Resistance Training Methods

Nontraditional Implement Training Methods

Unilateral Training


Alternative Modes and Nontraditional Exercises

Learning Aids

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


Learning Aids

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

Age Considerations

Plyometrics and Other Forms of Exercise

Safety Considerations


Plyometric Drills

Learning Aids

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

Running Speed

Agility Performance and Change-of-Direction Ability

Methods of Developing Speed

Methods of Developing Agility

Program Design

Speed Development Strategies

Agility Development Strategies


Speed and Agility Drills

Learning Aids

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

Learning Aids

Chapter 21. Periodization

G. Gregory Haff, PhD

Central Concepts Related to Periodization

Periodization Hierarchy

Periodization Periods

Applying Sport Seasons to the Periodization Periods

Undulating Versus Linear Periodization Models

Example of an Annual Training Plan


Learning Aids

Chapter 22. Rehabilitation and Reconditioning

David H. Potach, PT, and Terry L. Grindstaff, DPT

Types of Injury

Tissue Healing

Rehabilitation and Reconditioning Strategies

Program Design

Reducing Risk of Injury and Reinjury


Learning Aids

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


Learning Aids

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

Facility Administration

Emergency Planning and Response



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.

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