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ISSAonline.com Fourth Edition Strength and Conditioning Course Textbook for SPECIALIST IN STRENGTH AND CONDITIONING International Sports Sciences Association 800.892.4772 • ISSAonline.com Strength and Conditioning Thomas Fahey, EdD Fourth Edition Course Textbook for SPECIALIST IN STRENGTH AND CONDITIONING Strength and
Conditioning Thomas D. Fahey, EdD Strength and Conditioning (Edition 4)
Official course text for: International Sports Sciences Association’s Specialist in Strength and Conditioning Program
10 9 8 7 6 5 4 3 2
Copyright © 2019 Thomas D. Fahey.
Published by the International Sports Sciences Association, Carpinteria, CA 93013.
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This text is informational only. The data and information contained herein are based upon information from various published and
unpublished sources that represents training, health, and nutrition literature and practice summarized by the author and publisher.
The publisher of this text makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of
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their independent professional judgment. If you have a problem or concern with your health, or before you embark on any health, fitness, or
sports training programs, seek clearance and guidance from a qualified health care professional. About the Author | iii About the Author
Thomas Fahey, EdD
Professor, California State University, Chico
Chico, CA
Thomas Fahey, Ed.D. is a professor of
Kinesiology at California State University,
Chico. He received his doctorate from University of California, Berkeley, specializing
in exercise physiology, motor development,
and biomechanics. He was an All-American
track and field athlete in college in the discus throw. He continued to pursue athletic
excellence after graduation and was masters
world champion in the discus throw (won medals in five consecutive world
championships, including the gold in 2003), eleven-time US masters national
discus champion (consecutive), and four-time gold medal winner in Master’s
World Games (consecutive). In 2008, the US Track and Field (USATF) named
him the outstanding masters field athlete of the year. In 2006, he was named
outstanding professor at California State University, Chico. Dr. Fahey has
authored 25 books on exercise physiology, wellness, and strength, and has
written hundreds of articles for scientific journals and bodybuilding and fitness magazines. He writes monthly research reviews and articles for Muscular
Development, Fitness RX for Men, and Fitness RX for Women. International Sports Sciences Association Contents
Introduction:
Essential Knowledge for the Specialist in
Strength and Conditioning, p1 PHYSICAL TRAINING, p14
2.1 Principles of Physical Fitness, p15
Building Strength and Power: Crucial
Knowledge for the Specialist in Strength
and Conditioning, p17
Defining Fitness, p17
Muscular Strength, Power, and
Endurance, p24
Flexibility, p27
Body Composition, p28
Which Component Should You Emphasize
for Your Client?, p28
Putting the Program in
Proper Perspective, p29
2.2 Principles of Training:
Adaptation to Stress, p32
Specificity, Motor Control, and
Motor Learning, p34 Transferring Strength, Power, and
Speed to Competitive Performance, p35
Progressive Overload and the
FITT Principle, p38
Reversibility—Adapting to
Reduced Training, p41
Individual Differences—Limits of
Adaptability, p41
Guidelines for Training, p42 MUSCULAR STRENGTH AND
ENDURANCE, p47
3.1 Bone and Joints, p48
Organic and Inorganic Bone
Components, p50
Structure of Bone, p51
Epiphyseal Growth Centers, p52
The Human Skeleton, p52
The Healthy Bone Triad: Calcium, WeightBearing Exercise, and Healthy
Hormone Levels, p54
Hormones and Bone Health, p57
Exercise, p57
The Female Athlete Triad, p59
3.2 Joints, p62
Synovial Joints, p64
3.3 Muscles and Their Actions, p70
Levers and Movement, p71
3.4 Muscle Physiology, p83
Skeletal Muscle and Structure, p85
Muscle Strength: Size, Neural Activation,
Elasticity, and Skill, p91
Muscle and the Nervous System, p96
Elastic Muscle Energy, p98
Skill, p100 ENDURANCE AND ENVIRONMENT, p102
4.1 Basic Physiology of Cardiorespiratory
Endurance Exercise, p103
The Cardiorespiratory System, p104
Metabolism, p112
4.2 Developing a Cardiorespiratory
Endurance Program, p117
Setting Goals, p119
Applying the FITT Principle to Endurance
Program Design, p120
Warming Up and Cooling Down, p125
Building Cardiorespiratory Fitness, p126
Maintaining Cardiorespiratory Fitness, p129
4.3 Environmental Factors in
Strength and Conditioning, p132
Principles of Temperature Regulation, p134
Exercise in the Heat, p137
Preventing Heat Problems, p141
Exercise in the Cold, p142
Physical Activity at Altitude, p143
Exercise and Air Pollution, p145
Travel and Jet Lag, p145 BIOMECHANICS AND
MOTOR CONTROL, p149
5.1 Developing Basic Movement Skills for
Strength Development, p150
Assessing and Developing Movement Skills
for Loaded Lower Body Exercises, p152
Transitioning into Whole-Body Lifts, p159
5.2 Core Fitness, p161
Core Muscles as Stabilizers, p163
Train Movements—Not Muscles, p164
Beyond Sit-Ups, p164
The “Basic Four” Core Training
Exercises, p166
Other Core Fitness Exercises, p168 TOOLS OF THE SPECIALIST IN STRENGTH
AND CONDITIONING, p172
6.1 Resistance Exercise Methods, p173
Resistance Exercise Methods, p175
Choosing the Exercises, p177
Muscle Hypertrophy, p179
Muscle Power, p180
Muscle Endurance, p180
Basic Cycling Techniques, p182
Safety and Injury Prevention, p185
6.2 Basic Weight Training Exercises, p189
Chest and Shoulder Exercises, p191
Upper Back Exercises, p195
Arm Exercises, p195
Abdominal Exercises, p196
Lower-Body Exercises, p197
Exercises for the Calves, p199
Basic Weight-Training Programs, p199
6.3 The Bench Press, p203
The Bench Press as a Whole-Body
Exercise, p203
Use the Right Equipment, p203
Using Technique to Increase Bench Press
Strength, p205
Training Aids to Improve Bench Press
Strength, p207
Bench Press Training, p208
6.4 Squat and Deadlift, p213
Squats: The Ultimate Functional StrengthBuilding Exercises, p215
Back Squat Basics, p215
Front Squats, p219
Overhead Squats, p219
Box Squats, p220
Power-Rack Squats, p221
Thoughts on Squat Training, p221
Building Large Lower Body Muscles with
High Set Deep Squat Workouts, p222
High Set Workouts to Promote Lower Body
Muscle Hypertrophy, p222 6.5 Olympic Lifts, p224
Applying Olympic Weightlifting Techniques
to Power Sports, p226
Deadlift, p226
Snatch, p228
Integrating the Snatch into
Power Workouts, p230
The Clean and Jerk, p230
Learning Progression, p233
Squat Snatch Evaluation Checklist, p234
Clean and Jerk Evaluation Checklist, p236
6.6 Resistive Exercise Without Weights, p238
Air Squat, p240
Lunge, p241
Burpee, p241
Curl Up, p242
Spine Extension (“Bird Dog”), p243
Isometric Side Bridge, p243
Thrusters, p244
Overhead squats, p244
Front Plank, p244
Push-ups, p245
Six Principles of Body-Weight Training, p245
6.7 Cross Training and Circuit Training, p247
Cross-Training, p249
Circuit Training, p253
6.8 Suspension Training, p256
Suspension Training
Builds Core Fitness, p258
Suspension Training Workouts, p260
Where to Purchase Suspension Training
Devices, p261 6.9 Plyometric Exercises, p263
Stationary Plyometrics, p267
Horizontal Jumps and Hops, p271
Upper Body Plyometrics, p274
Box Jumping, p275
Medicine Ball Exercises, p277
Other Exercises to Develop Speed
and Power, p279
6.10 Power and Speed, p281
Elements of Power, p284
Sprinting, p287
Peak Power Training on a
Stationary Bicycle, p294
Agility Training, p295
Peak Power Weight Training, p296
Bench Throws, p296
Functional Training, p297
Other Exercises to Develop
Speed and Power, p299
Integrating Power Training into
Workouts, p299
6.11 Flexibility, p301
What Determines Flexibility?, p303
Tissues That Obstruct Range of
Motion, p304
Types of Stretching Techniques, p307
Benefits of Flexibility and Stretching
Exercises, p309
Principles of Flexibility, p312
Basic Stretching Exercises, p312 ASSESSMENT, p319
7.1 Assessment:
Tests and Measurement, p320
Designing the Testing Program, p323
Choosing the Correct Tests, p324
Interpreting Test Results, p325
Measuring Strength, p326
Measuring Strength-Endurance, p334
Assessing Core Fitness, p337
Other Strength Tests, p340
Tests of Power, p340
Speed Tests, p344
Endurance Fitness and Maximal
Oxygen Consumption, p347
Agility Tests, p351
7.2 Obesity and Measuring Body
Composition, p354
Overweight Versus Obesity, p356
Obesity and Health, p357
Obesity and Exercise Performance, p360
Measuring Body Composition, p360
Body Composition Measurement
Techniques, p364 PROGRAM DESIGN FOR SPORTS, p375
8.1 Designing Training Programs for
Recreational Athletes, p376
Designing the Program, p378
General Fitness for Health, p378
Higher Levels of General Fitness, p379
Fitness Programs for Power Sports, p380
Skill Development for Athletes, p380
Endurance Fitness, p383
8.2 Football, p385
Football and Endurance, p388
Strength Training, p388
Flexibility, p390
Plyometrics and Sprint Training, p390
Agility, p390
Body Composition, p391
Fitness Testing, p391
Training for Football, p392
Essential Elements of the Football Training
Program, p392 8.3 Basketball, p396
Physical Demands of Basketball, p398
Fitness Testing for Basketball, p399
Physical Conditioning for Basketball, p402
8.4 Baseball and Softball, p407
Baseball and Softball Skills, p409
Fitness Testing for Baseball, p410
Physical Conditioning for Baseball, p417
8.5 Swimming, p423
Physiology of Swimming, p425
Testing Swimmers, p427
Training, p427
Injuries in Swimming, p428
Weight Training and Plyometrics for
Swimmers, p431
8.6 Soccer, p434
Physiology of Soccer, p436
Testing Soccer Players, p437
Training for Soccer, p438
Fitness and Soccer, p439
8.7 Track and Field, p441
Training Throwers, p443
Training Sprinters, p446
Training Jumpers and Vaulters, p447
Training Middle-Distance and Distance
Runners, p449
Weight Training and Plyometrics for
Runners, p450
Progression of Training Methods
during the Last Century, p450
Over-Distance Training (Long-Slow
Distance or LSD Training), p451
Interval Training, p451
8.8 Bodybuilding, p454
How Muscle Tissue Changes with
Training, p456
Maximizing Muscle Tension to Promote
Muscle Growth, p460
Effective Techniques for Increasing Muscle
Mass and Strength, p461
How Often Should Bodybuilders Use High
Tension Training Techniques?, p469
Total Muscle Fiber Training
Techniques, p469
Program Design, p471 8.9 Weightlifting and Powerlifting, p473
Weightlifting, p475
Testing Weightlifters, p478
Promoting Fitness and Preventing
Injury, p478
Designing a Weightlifting Program, p480
Powerlifting, p482
Testing Powerlifters, p485
Training for Powerlifting, p485
Injuries in Powerlifting, p488 SPORTS PSYCHOLOGY, p543 8.10 Golf, p490
Golf and Health, p493
Elements of the Golf Swing, p495
Golf and Flexibility, p496
Minimize Golf Injuries, p496
Developing Golf Fitness, p497
Golf Hazards, p498 INJURY, p563 NUTRITION, SUPPLEMENTS,
AND DRUGS, p502
9.1 Nutrition for Health and
Performance, p503
Essential Nutrients, p506
The Healthy, High-Performance
Diet and MyPlate, p517
Nutrition, Exercise, and Weight
Control, p521
Principles of Losing Weight for
Active People, p521
Poly-Drug and Food Supplement
Phenomenon in Sports, p524
9.2 Ergogenic Aids: Drugs and
Supplements, p526
Strength Coaches and the Ethics of
Ergogenic Aids, p528
Common Drugs and Supplements
Available to Athletes, p529
Agents Taken to Promote Muscle
Hypertrophy, Strength, and Power, p529
Agents Taken to Speed Recovery, p537
Substances Taken to Increase
Aggressiveness and Training Intensity, p539
Substances Taken to Aid
Weight Control, p540 10.1 Sports Psychology for the Personal
Trainer, p544
The Winning Edge, p547
The Psychology of the
Champion Athlete, p548
The Elements of Success, p552
Measuring Anxiety in Athletes, p557
Imagery and Athletics, p557 11.1 Prevention and Care of Athletic
Injuries, p564
Minimizing Injuries, p565
Importance of Prior Planning, p572
11.2 Managing Common Athletic Injuries
and Illnesses, p573
Injuries to Joints and Muscles, p575
Wound Healing: Recovery from
Soft Tissue Injury, p576
RICE—Method and Controversies, p578
Post-Injury Rehabilitation, p579
Overuse Injuries, p580
Back Pain, p582
Knee Injuries, p584
Rotator Cuff Injuries, p589
Systemic Disorders, p590
Common Viral Illnesses, p592
Maintaining a Healthy
Immune System, p593 UNIT 1.1 Essential Knowledge for the
Specialist in Strength and Conditioning 2 | Unit 1.1 Unit Outline
1. Introduction: Scope of duties and
responsibilities 3. Economics for the strength and conditioning
specialist:
A. Job opportunities
B. Recruiting clients 2. Essential knowledge for the strength and conditioning specialist 1. Athletes A. Education: basic scientific knowledge,
applied scientific knowledge 2. General public
3. Teams 1. Training in basic sciences, e.g.,
anatomy, physiology, chemistry,
physics C. Brochure
D. Relationship with parents
E. Relationship with schools, sports clubs,
and health clubs B. Understand the principles of training:
development of health and performance
fitness components F. Working with unique populations 1. Sports nutrition
2. Measurement G. Working with clients
4. Legal and ethical considerations 3. Motor learning A. Behave ethically 4. Psychology of sport B. Insurance 5. Prevention and treatment of athletic injuries C. Written questionnaire C. Practical experience: athletics, coaching,
training experience 5. Certification
A. Continuing education
6. Summary Learning Objectives
After completing this unit, you will be able to:
• Define the duties and responsibilities of the
strength and conditioning specialist • Understand the importance of strong academic
preparation in basic sciences • Learn that strength and conditioning specialists
need a good understanding of exercise physiology, biomechanics, nutrition, pharmacology,
pathophysiology, sport psychology, motor
learning, and motor development. Strength and Conditioning • Learn that strength and conditioning specialists must understand basic principles of fitness such as overload, specificity, whole-body
functional training, individual differences,
reversibility, periodization, rest, over-training,
and stimulus variability. • Learn that strength and conditioning specialist should have a practical knowledge of training techniques and exercise programming. • Learn about economic opportunities for
strength and conditioning specialists • Learn the importance of ethical behavior Essential Knowledge for the Specialist in Strength and Conditioning | 3 To be competitive, modern athletes must be in
top shape. Nearly all athletes can benefit from
the services of a strength and conditioning
specialist. The trainer can help athletes develop consistent habits in their training, motivate
them, give them a scientifically structured
training and nutrition program, and integrate
the many aspects of the program into a cohesive
strategy to improve performance.
Strength and conditioning specialists possess
an impressive array of training, nutritional, and
psychological tools to help athletes excel. At
the same time, coaches in high school, college,
and sports clubs unfortunately are often poorly
trained because of the sorry state of coaching
education in many American colleges and
universities. This presents opportunities for
strength and conditioning coaches to fill the
void and to help motivate athletes to “be the
best they can be” on and off the playing field.
The strength and conditioning specialist must
have the scientific and practical knowledge to
help people improve their fitness and achieve
the level of performance they want. This process
involves determining the client’s goals, identifying the sport’s requirements, assessing fitness
and physical capacity, and designing a program
to help the client achieve his or her goals.
Strength and conditioning coaches with specialized knowledge in strength and conditioning are invaluable at all levels. They can teach
high school athletes the principles of training for strength, power, and endurance. They can
help prepare college or professional athletes for
the high demands of elite sport—often determining whether or not they make the team.
Trainers can also help the “average” person
reach higher levels of performance in recreational tennis, skiing, master’s sports, league
basketball, softball, and bodybuilding, to name
just a few. The trainer also can be a motivating factor helping people maintain a healthy
lifestyle involving regular exercise, proper
nutrition, reduced stress, and the reduction of
disease risk factors.
Working with the average person is often the
bread and butter for the strength and conditioning coach. America faces an obesity epidemic. The Centers for Disease Control and
Prevention ( ) reported that 66%
of Americans are either obese or overweight.
About 50% of people are physically inactive and
could benefit from the services of a qualified
strength and conditioning coach.
Special populations also are potential clients—
even for the strength and conditioning specialist. People with diabetes, asthma, spinal cord
injury, amputation, or cerebral palsy or who are
developmentally disabled will benefit from the
services of a knowledgeable trainer. Families
of these people may have discretionary income
that will pay for your services. You could help
these people improve their physical capacities
for sport or health and well-being. International Sports Sciences Association 4 | Unit 1.1 Essential Knowledge for the
Specialist in Strength and
Conditioning Anatomy: The study of the
structure of the body and
the relationship between its
parts.
Physiology: The study
of how living organisms
function.
Exercise physiology:
The study of how living
organisms function during
exercise.
Biomechanics: The study
of mechanical basis of
locomotion of the body
(informative website dealing
with biomechanics: https://
isbweb.org).
Pharmacology: The
study of the discovery,
chemistry, effects, uses, and
manufacture of drugs.
Sports psychology: The
study of the conscious mind
and its effects on behavior in
an athletic environment.
Sports nutrition: The
study of foods and the
physical and chemical
process by which the body
uses them during sport and
exercise. Strength and Conditioning Strength and conditioning specialists who work with serious athletes must be more than good athletes themselves. They must have
detailed knowledge of fitness assessment, specific sports, and exercise program development, including general knowledge of anatomy, physiology, exercise physiology, biomechanics, sports training,
pharmacology, sports psychology, and sports nu...
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