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Table Of Contents

CHAPTER ONE | INTRODUCTION
• Increase safety awareness
What is Expertise?
Increase Safety Awareness
An Overview of Strength Training and Conditioning
Principles of Training
Overview of Energy Systems
Conclusion
How Do We Organize Training?
Training Design Terminology
Annual Plan
Macrocycle
Mesocycle
Microcycle
Training Lesson
Program
Basis of Program Design Decisions
Training Load Prescriptions
Rules for Exercise Selection and Prescription
Warm-Up and Stretching
Components of a Warm-Up
Stretching During Warm-Up
Sample Strength and Conditioning 12-Week Program
Technique Fundamentals
Handgrips
Grip Width
Stable Body and Limb Positioning
Range of Motion and Speed
Breathing Considerations
Lifting a Bar from the Floor
Spotting
Types of Exercises that Require Spotting
Spotting Overhead Exercises
Spotting Over-the-Face Exercises
Spotting Considerations for Power Exercises
Number of Spotters
Communication between Athlete and Spotter
Amount and Timing of Spotting Assistance
Spotting Techniques
Barbell Bench Press – Spotting Technique
Dumbbell Incline Bench Press – Spotting Technique
CHAPTER FOUR EXERCISE TECHNIQUE
Explosive Lifting Exercise Technique
4c. Lat Pulldown
4d. Bent-Over Row
5. Biceps Choice
5a. EZ-Bar Curl
6. Abdominals Choice
6a. Hand Planks
6b. Elbow Planks (front and sides)
Strength Lifting Day Exercise Description
1. Leg Progression
1a. Barbell Back Squat
1b. Barbell Front Squat
1c. Barbell Clean Deadlift
2. Barbell Romanian Deadlift (RDL)
3. Single-Leg Choice
3a. Forward Step Lunge
3b. Walking Lunge
4. Pushing Progression
4a. Barbell Bench Press
4b. Barbell Incline Bench Press
4c. Dumbbell Bench Press
4d. Dumbbell Incline Bench Press
5. Triceps Choice
5a. Triceps Pushdown
6a. Heel Touches
CHAPTER FIVE SPEED AND AGILITY TRAINING
Introducing Plyometrics
Plyometrics
The Stretch-Shortening Cycle
Deceleration and Jump Training for Novice Athletes
Speed and Agility
Linear Speed
Agility
Interval Training
Components of Agility
Perceptual Decision-Making Factors
Technical Factors
Physical Factors
Agility Training Drills and Programming
9. Shufe Ladder
10. Backpedal Ladder
Landing Drills
1. Drop Jump
2. Vertical Jump
3. Tuck Jump
4. 180 Degree Jump
5. Broad Jump with Vertical Jump
6. Depth Jump
7. Box Shufe Step
8. Double Box Shufe Step
9. Lateral Box Jump
Sample Program for Agility Drills Weeks 5-12
Sample Program for Speed Drills Weeks 7-12
CHAPTER SIX | SAFE TRAINING
Waivers and Informed Consent/Assent
Pre-Participation Screening and Clearance
Warnings
Supervision
Facility
Performance Safety Team
Preventing Sudden Death
Special Considerations
Sickle Cell Trait
Sudden Cardiac Death
Concussion
Exertional Rhabdomyolysis
Hyperthermia
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NSCA: Basics of Strength and Conditioning Manual

NSCA: Basics of Strength and Conditioning Manual

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Published by USFLYguy
The NSCA is excited to provide you with the Basics of Strength and Conditioning Manual. This Manual is intended to assist Associate Members, however, it is available to all NSCA Members to help them learn the basics principles and movement fundamentals that should be included in every strength and conditioning program.
The NSCA is excited to provide you with the Basics of Strength and Conditioning Manual. This Manual is intended to assist Associate Members, however, it is available to all NSCA Members to help them learn the basics principles and movement fundamentals that should be included in every strength and conditioning program.

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Published by: USFLYguy on Mar 21, 2013
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