One of the most comprehensive strength and conditioning resources available.
Developed by the National Strength and Conditioning Association (NSCA) and now in its fifth edition, Essentials of Strength Training and Conditioning is the single best resource for strength and conditioning professionals and students. This comprehensive text 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 content of Essentials of Strength Training and Conditioning, Fifth Edition With HKPropel Access, has been updated to reflect the knowledge, skills, and abilities required of a strength and conditioning professional in today’s world. Addressing the core proficiencies tested on the Certified Strength and Conditioning Specialist (CSCS) exam, the evidence-based approach and unbeatable accuracy of this text make it an ideal resource to rely on for CSCS exam preparation.
The fifth edition contains the most current research and applications, including the following:
- A new chapter on functional and nonfunctional overreaching, overtraining, and the overtraining syndrome
- Updated stand-alone chapters to expand on age- and sex-related differences
- New research on mental health and the psychological impact of injury in sport
- New information on vaping and smoking and the implications for aerobic training
- New content about the importance of activating the central nervous system before training
Written by contributors who are leading experts around the world, the text is organized to lead readers from theory to program design and practical strategies for administration and management of strength and conditioning facilities. Key points, chapter objectives, and self-study questions provide a structure to help students and professionals conceptualize the information and to reinforce fundamental facts. Application sidebars provide practical application of scientific concepts that can be used by strength and conditioning professionals in real-world settings, making the information immediately relatable and usable.
The online learning tools delivered through HKPropel provide students with 11 downloadable lab activities for practice and retention of information. Furthermore, 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, Fifth 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 one of the most widely used preparation texts 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 not included with this ebook but may be purchased separately.
Table of Contents:
Chapter 1. Structure and Function of Body Systems
Michael D. Roberts, PhD
Musculoskeletal System
Neuromuscular System
Cardiovascular System
Respiratory System
Acute Responses to Aerobic Exercise
Cardiovascular and Respiratory Responses to Anaerobic Exercise
Conclusion
Learning Aids
Chapter 2. Biomechanics of Resistance Exercise
William R. Johnson, PhD, and Jason Lake, 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
Conclusion
Learning Aids
Chapter 3. Bioenergetics of Exercise and Training
Dale W. Chapman, 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
Conclusion
Learning Aids
Chapter 4. Endocrine Responses to Resistance Exercise and Training
William J. Kraemer, PhD, Jakob L. Vingren, PhD, and Disa L. Hatfield, PhD
Historical Perspective on Interest in the Endocrine System
Endocrine Terminology, Functions, and Mechanisms
Understanding Signaling Concepts
Functions of the Endocrine System in Resistance Exercise and Training
Importance of Recruitment of Muscle Tissue
Muscle as the Target for Hormone Interactions
Role of Receptors in Mediating Hormonal Changes
Categories of Hormones
Amine Hormone Interactions
Training-Mediated Hormonal Responses and Mechanisms
Interpreting Hormonal Changes in Peripheral Blood
Adaptations in the Endocrine System From Resistance Training
Primary Anabolic Hormones in Muscle Development
Growth Hormone
Insulin-Like Growth Factors and Binding Proteins
IGF Responses to Exercise
Training Adaptations and IGF and Binding Proteins
Adrenal Gland, Cortisol, and Its Role in Resistance Exercise
Catecholamines and Their Role in Resistance Exercise and Training
Other Hormonal Considerations in Resistance Training
Conclusion
Learning Aids
Chapter 5. Adaptations to Anaerobic Training
Brandon Roberts, PhD, and Sean Collins, 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
Detraining
Conclusion
Learning Aids
Chapter 6. Adaptations to Aerobic Training
Kate Baldwin, PhD, and Glen B. Deakin, 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
Detraining
Conclusion
Learning Aids
Chapter 7. Age-Related Differences and Their Implications for Resistance Training
Rhodri S. Lloyd, PhD, Sylvia Moeskops, PhD, and Avery D. Faigenbaum, EdD
Youth Populations
Older Adults
Conclusion
Learning Aids
Chapter 8. Sex-Related Differences and Their Implications for Resistance Training
N. Travis Triplett, PhD, and Nicole Dabbs, PhD
Implications of Resistance Training for Females
Training Responses and Adaptations
Resistance Training Considerations
Conclusion
Learning Aids
Chapter 9. Psychological Foundations of Performance
Daniel B. Hollander, EdD, and Adam Feit, PhD
Role of Sport Psychology
Ideal Performance State
Energy Management: Arousal, Anxiety, and Stress
Theoretical Tenants of Arousal, Anxiety, and Motivation on Performance
Motivation
Attention and Focus
Psychological Techniques for Improved Performance
Mental Health and Strength and Conditioning
Psychological Impact of Injury in Sport
Enhancing Motor Skill Acquisition and Learning
Conclusion
Learning Aids
Chapter 10. Basic Nutritional Factors Affecting Health
Cassandra Forsythe, PhD, RD
Role of Sports Nutrition Professionals
Standard Nutrition Guidelines
Macronutrients
Vitamins
Minerals
Fluid and Electrolytes
Conclusion
Learning Aids
Chapter 11. Nutrition Strategies for Maximizing Performance
Shawn M. Arent, PhD, and Abbie E. Smith-Ryan, PhD
Precompetition, During-Event, and Postcompetition Nutrition
Nutrition Strategies for Altering Body Composition
Relative Energy Deficiency in Sport (RED-S)
Feeding and Eating Disorders
Conclusion
Learning Aids
Chapter 12. Performance-Enhancing Substances and Methods
Bill I. Campbell, PhD, and Nathaniel D.M. Jenkins, PhD
Types of Performance-Enhancing Substances
Hormones
Dietary Supplements
Conclusion
Learning Aids
Chapter 13. Principles of Test Selection and Administration
Claire Brady, PhD, and John McMahon, PhD
Reasons for Testing
Testing Terminology
Evaluation of Test Quality
Test Selection
Test Administration
Conclusion
Learning Aids
Chapter 14. Administration, Scoring, and Interpretation of Selected Tests
David J. Heikkinen, PhD, Jo Clubb, MS, and John McMahon, PhD
Measuring Parameters of Athletic Performance
Monitoring Protocols, Procedures, and Equipment
Statistical Evaluation of Test Data
Conclusion
Learning Aids
Chapter 15. Performance Preparation, Mobility, and Flexibility
Ian Jeffreys, PhD
Performance Preparation—The Warm-Up
Flexibility
Types of Stretching
Programming Considerations for Stretching
Conclusion
Learning Aids
Chapter 16. Exercise Technique for Free Weight and Machine Training
Scott Caulfield, MA, Guy Hornsby, PhD, and G. Gregory Haff, PhD
Fundamentals of Exercise Technique
Spotting Free Weight Exercises
Conclusion
Learning Aids
Chapter 17. Exercise Technique for Alternative Modes and Nontraditional Implement Training
Justin Keogh, PhD, and G. Gregory Haff, PhD
General Guidelines
Bodyweight Training Methods
Core Stability and Balance Training Methods
Variable-Resistance Training Methods
Nontraditional Implement Training Methods
Unilateral Training
Conclusion
Learning Aids
Chapter 18. Program Design for Resistance Training
Timothy J. Suchomel, PhD, and Paul Comfort, 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
Conclusion
Learning Aids
Chapter 19. Program Design and Technique for Plyometric Training
Chris A. Bailey, PhD, and Clive Brewer, MSc
Plyometric Mechanics and Physiology
Program Design
Program Length
Warm-Up
Age Considerations
Plyometrics and Other Forms of Exercise
Safety Considerations
Conclusion
Learning Aids
Chapter 20. Program Design and Technique for Speed and Agility Training
Thomas Dos’Santos, PhD, and Paul A Jones, PhD
Speed and Agility Mechanics
Neurophysiological Basis for Speed
Running Speed
Methods of Developing Speed
Agility Performance and Change-of-Direction Ability
Methods of Developing Agility
Program Design
Speed Development Strategies
Agility Development Strategies
Conclusion
Learning Aids
Chapter 21. Program Design and Technique for Aerobic Endurance and Metabolic Training
Glen B. Deakin, PhD, and Carwyn P.M. Sharp, 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
Conclusion
Learning Aids
Chapter 22. Periodization
G. Gregory Haff, PhD
Central Concepts Related to Periodization
Periodization and Planning the Training Process
Models of Periodization
Periodization Hierarchy
Periodization Periods
Applying Sport Seasons to the Periodization Periods
Undulating Versus Linear Periodization Models
Example of an Annual Training Plan
Conclusion
Learning Aids
Chapter 23. Rehabilitation, Reconditioning, and Medical Issues
Morey J. Kolber, PT, PhD, and William J. Hanney, DPT, PhD
Allied Health Team
Types of Injury
Tissue Healing
Goals of Rehabilitation and Reconditioning
Program Design
Reducing Risk of Injury and Reinjury
Medical Conditions
Conclusion
Learning Aids
Chapter 24. Overreaching, Overtraining, and Recovery
Andrew C. Fry, PhD, and Bradley C. Nindl, PhD
Periodization and the General Adaptation Syndrome
Overtraining and Overreaching
Overtraining Continuum
Factors Contributing to Overreaching and Overtraining
Underperformance and Its Relation to Overtraining and Overreaching
Performance-Related Variables Affected by Overtraining and Overreaching
Physiological Mechanisms Associated With Overreaching and Overtraining
Assessment of Overreaching and Overtraining
Recovery Methods and Strategies
Conclusion
Learning Aids
Chapter 25. Facility Design, Layout, and Organization
Ryan Metzger, MS, Ryan Fowler, MS, and Eric L. McMahon, MEd
General Aspects of New Facility Design
Existing Strength and Conditioning Facilities
Satellite Training Facilities
Outdoor Training Spaces
Assessing Athletic Program Needs
Designing the Strength and Conditioning Facility
Arranging Equipment in the Strength and Conditioning Facility
Maintaining and Cleaning Surfaces and Equipment
Conclusion
Learning Aids
Chapter 26. Facility Policies, Procedures, and Legal Issues
Brijesh Patel, MA, and Reed Wainwright, JD
Mission Statement and Program Goals
Program Objectives
Strength and Conditioning Performance Team
Legal and Ethical Issues
Staff Policies and Activities
Facility Administration
Emergency Planning and Response
Conclusion
Learning Aids
Answers to Study Questions
About the Author :
ABOUT THE NSCA
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.
ABOUT THE EDITORS
G. 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.
