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STRENGTH and
CONDITIONING
2ND EDITION
PRODUCTION CREDITS
Erin A Mahoney, MA CPT Michelle Kirk, Ph.D.
VP Product, ISSA Fairfax, VA
Scottsdale, AZ
Kelly Fortis, MA CPT
Jennifer Scott, MS, CPT Gilbert, AZ
Product Developer, ISSA
Scottsdale, AZ
John Metzger, MS
Vanessa Porter, BS Glendale, AZ
Production Manager, ISSA
Scottsdale, AZ Jason M. Vaught, MFS
Ventura, CA
ACKNOWLEDGEMENTS
Elite Editing Pineapple Media
Baltimore, MD Marketing and Design Solutions
www.pineapplemedia.ca
Toronto, ON
Official course text for: ISSA’s Strength and Conditioning
10 9 8 7 6 5 4 3 2
Copyright © 2020 ISSA LLC
Produced by ISSA LLC, Phoenix, AZ, 85020
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DISCLAIMER OF WARRANTY
This text is informational only. The data and information contained herein are based upon information from various
published and unpublished sources that represent training, health, nutrition, and genetics literature and practice
summarized by ISSA LLC and Genetic Direction. The publisher of this text makes no warranties, expressed or im-
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ed to direct their behavior or replace 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.
STRENGTH and
SUBJECTS
COVERED
CONDITIONING
Anatomy and Biomechanics
Bioenergetics
Cardiorespiratory and Resistance Training
Program Design and Application
Exercise Selection and Technique
Recovery and Injury Prevention
Nutrition and Supplementation
Performance Psychology
ISSA | Strength & Conditioning | 5
TABLE OF CONTENTS
CHAPTER 01 | INTRODUCTION TO STRENGTH AND CONDITIONING
1 | INTRODUCTION TO •
STRENGTH AND CONDITIONING 8 7 | BIOMECHANICS 132
• Health Benefits 11 • Study of Biomechanics 134
• Goals of This Course 12 • Mechanics 134
2 | NERVOUS SYSTEM 14 • Levers 134
• Functions of the Nervous System 16 • Wheel Axles and Pulleys 138
• Components of the Nervous System 17 • Laws of Motion 139
• Interactions of the CNS and the PNS 23 • Friction 141
• Lower Motor Neurons and Motor Units 24 • Force 143
• Motor Commands 28 • Mechanical Loading 144
3 | MUSCULAR SYSTEM 34 • Anatomical Reference Terms 145
• Anatomical Planes of Movement 146
• Anatomical References—A Quick Glance 36
• Joint Actions 148
• Muscle Attachments 37
• Skeletal Muscle Structure and Function 38 8 | GENERAL ASSESSMENTS 174
• Muscle Actions 42 • Importance of Assessments 176
• The Roles of Muscle 43 • Health Assessments 177
• Muscle Fiber Types and Functional Characteristics 45 • Fitness Assessments 188
• Muscle Size Changes 47 • Cardiorespiratory Assessments 196
• Muscle Growth Triggers 48 9 | PERFORMANCE ASSESSMENTS 198
• Skeletal Muscle Groups 49 • Assessment Selection 200
• Muscle Charts 53 • Strength 201
• References 67 • Maximal Strength 202
4 | SKELETAL SYSTEM AND • Explosive Strength 206
JOINT ACTIONS 68 • Reactive Strength 211
• Skeletal Function 70 • Strength Endurance 212
• Skeletal Structure 71 • Speed and Agility 213
• Bone Functions 73 10 | PRINCIPLES OF PROGRAM DESIGN 218
• Bone Structure 76 • Components of Fitness and Program Design 220
• Cartilage Structure and Function 81 • An Individualized Approach 222
• Ligament Structure and Function 83 • Principles of Training Program Design 224
• Joint Capsule 85 • Training Variables 228
5 | CARDIO RESPIRATORY • Programming 234
AND SUPPORT SYSTEMS 88 11| FLEXIBILITY 238
• The Respiratory System 97
• Flexibility and Stretching 240
• The Endocrine System 102
• Muscle and Connective Tissues 242
• The Digestive System 106
• Factors for Implementing Stretching to Enhance Flexibility 243
6 | BIOENERGETICS 112 • Applying Flexibility Techniques 244
• Energy for Life 114 • Stretching Exercises 256
• Converting ATP into Energy 115
12 | PLYOMETRIC EXERCISES 264
• The Energy Systems 117
• Phases of Plyometric Exercises 266
• The Whole Picture 130
• Plyometrics for Performance Enhancement 267
• Progression of Plyometric Exercises 268
• Upper-Body Plyometric Exercises 270
• Lower-Body Plyometric Exercises 273
ISSA | Strength & Conditioning | 6
13 | CORE EXERCISES 278 20 | RECOVERY AND INJURY
• Anatomy and Function of the Core 280 PREVENTION 412
• Core Exercises in the Frontal Plane 282 • Training and Recovery 414
• Core Exercises in the Sagittal Plane 283 • Stress 415
• Core Exercises in the Transverse Plane 289 • Models 417
• Multiplanar Core Exercises 290 • Recovery Methods 420
14 | LOWER-BODY EXERCISES 292 • Recovery Adaptation Modalities 424
• Prevention and Care of Athletic Injuries 429
• Lower-Body Anatomy 294
• Lower-Body Movement 297 21 | NUTRITION 432
• Technique 299 • Scope of Practice 434
• Lower-Body Exercises 301 • Macronutrients 434
15 | UPPER-BODY EXERCISES 316 • Micronutrients 442
• High-Performance Diet 446
• Upper-Body Anatomy 318
• Caloric Intake and Athlete Goals 448
• Upper-Body Movement 321
• Hydration 451
• Technique 322
• Common Supplementation 455
• Upper-Body Exercises 324
16 | POWER AND OLYMPIC-STYLE 22 | SUPPLEMENTATION 458
WEIGHT LIFTING 334 • Supplements for Athletic Purposes 460
• Overview of the Core Olympic Lifts and Power Training337 • Nutritional Supplements 461
• Principles of Sports Science 338 • Supplements to Increase Absolute Strength 468
• Preparing for Power Exercises 340 • Supplements to Increase Speed and Reaction Response 469
• Power Exercises 340 • Supplements to Increase Endurance 471
17 | RESISTANCE TRAINING SYSTEMS 348
• Supplements to Accelerate Recovery Time 472
• Supplements for Weight Loss/Fat Loss 474
• Fundamentals of Training Programming 350
• Banned Substances 474
• Warm-Up 351
• Training Parameters 356 23 | PERFORMANCE PSYCHOLOGY 476
• Training Microcycles: Weekly 362 • Performance and Sport Psychology Overview 478
• Strength and Conditioning Guidelines 368 • Myths of Performance Psychology Training 480
• Loading Variations 368 • Psychological Skills Training (PST) 481
• Deloading 369 • Psychological Strategies and Applications 486
18 | APPLYING PERIODIZATION
• Practical Considerations and Suggestions 491
372
• Preparation Phase Programming (Preseason) 377 24 | PROFESSIONAL PRACTICE 494
• Competition Phase Programming (In Season) 389 • Roles of a Strength and Conditioning Coach 496
19 | CARDIORESPIRATORY
• Scope of Practice 497
• Preparing for a Job Interview 498
PROGRAMMING 392
• Build a Network 501
• Glycolytic and Antiglycolytic Training 394
• Components of Endurance 395 REFRENCES 504
• Types of Endurance Training 396 KEY WORDS 544
• Training for Aerobic Power 398
• Cardio Programming for the Preparation Phase 401
• Cardio Programming for the Competition Phase 406
• Cardio Programming for Cyclic Athletes 407
ISSA | Strength & Conditioning | 7
INTRODUCTION TO
CHAPTER 1
STRENGTH AND
CONDITIONING
ISSA -| Performance
ISSA Strength & Conditioning Psychology || 9
Strength & Conditioning 9
CHAPTER 01 | INTRODUCTION TO STRENGTH AND CONDITIONING
Sports have been played in a competitive state for centuries, with evidence of wrestling as
the first organized sport. According to the International Olympic Committee, the first Olympics
were held in 684 BC, and the events included running, wrestling, discus, boxing, a form of
martial arts known as pankration, and various equestrian activities. The ancient Greeks also
established and developed the initial ideas of what is now known as progressive resistance
PROGRESSIVE
RESISTANCE TRAINING: training, which is a method of fitness training using an increasing overload to cause the body
A method of fitness training to adapt, grow stronger, and build muscle.
using an increasing overload
to cause the body to adapt,
grow stronger, and build muscle. The sport of bodybuilding focuses on aesthetics and physique development—training to enhance
muscular proportions and appearance. Bodybuilding dates back to the stone-lifting competitions
of ancient Greece and Egypt, whereas Western-style weight lifting originated in Europe in the
PHYSIQUE 1800s. As evidenced by the many detailed sculptures of Greek gods and ancient warriors, fitness
DEVELOPMENT:
Training to enhance muscular and strength have clearly played a large part in human history.
proportions and appearance.
Figure 1.1 Ancient Greek Statues.
Greek statues depicting a fit warrior (left) and the god Zeus (right).
In the present day, strength and conditioning has become one of the most prominent aspects
of physical training and is practiced by athletes in all sports, at all levels, and at all ages.
Higher levels of fitness are required by the military, law enforcement, firefighting services,
and emergency services. Individuals who want to be fit for reasons other than professional
purposes often train like athletes, making this growing demographic a large source of income
in the health club industry.
ISSA | Strength & Conditioning | 10
In sports, the stronger, leaner, and better-conditioned athlete is typically the better-performing
athlete. Similarly, the stronger, leaner, and better-conditioned adult will typically have a longer,
healthier life. However, there are limits to the human body’s ability to increase attributes of
quickness and strength as well as limits to our recovery from the training required to achieve
those goals. There is a cost of adaptation for an individual in training. Improving a person’s
strength and conditioning requires a precise balance of challenge and recovery, and this is
where a strength and conditioning coach becomes valuable.
A fit, well-trained athlete exhibits athleticism, skill, and endurance. An athlete will train with a
focus on lifestyle, nutrition, rest, and exercise. The goal of a sports-conditioning specialist is
ATHLETICISM:
The competent use of
to help an athlete become as strong and fast as possible with enough endurance to outlast capabilities such as strength,
agility, and stamina.
their opponent and enhance their recovery from play to play or match to match. Each athlete
is unique, and a coach will consider their needs and goals as they apply and customize the
general principles of performance training.
HEALTH BENEFITS
A coach’s strategies to increase muscle size and strength apply not only to athletic
performance but also to the health and quality of life of any clients they train throughout their
QUALITY OF LIFE:
career as a fitness professional. The standard of health, comfort,
and happiness of an individual.
Generally, stronger muscles will translate to better performance, and this quality will help an
athlete jump higher, throw harder, and run faster. For maintenance of life, the key is muscle
mass. Skeletal muscle is the largest component of kinesiology and human movement.
KINESIOLOGY:
Without strong skeletal muscle, the human body fails to function and will deteriorate quickly. The study of human movement
and mechanics.
The brain, heart, skin, and other vital organs rely on the building blocks of muscle tissue to
function. Through daily nutrition, humans fuel the processes of the body and, when physically
training, promote recovery, repair, and growth. Science has shown an increase in healthy
muscle mass can also reduce the risk of chronic diseases, like diabetes and obesity.
Elderly populations can also benefit from maintaining the most strength and quickness their
body allows. Research demonstrates that by middle age, individuals lose their largest and
strongest muscle fibers, which are important for daily tasks, such as lifting, carrying, and
stepping. Slower reflexes and a loss of movement speed can be detrimental to this population
as well. The ability to react quickly is necessary to avoid injury, and a slower walking speed is
associated with a higher risk of mortality.
ISSA | Strength & Conditioning | 11
CHAPTER 01 | INTRODUCTION TO STRENGTH AND CONDITIONING
GOALS OF THIS COURSE
This course will teach coaches how to help athletes become as strong as possible, improve
speed, and improve sport-specific endurance. Over weeks and months of training, they
will perform the same activities at faster rates and with shorter recovery periods without
exceeding their physical or mental capabilities.
The job of a strength and conditioning specialist is to build the athlete’s physical prowess and
PHYSICAL PROWESS: resiliency. Physical prowess consists of all the elements enabling an athlete to perform well in
The elements enabling an athlete their sport. These elements include but are not limited to strength, mobility, speed, endurance,
to perform well in their sport.
and agility. Resiliency is an athlete’s ability to withstand and recover from the physical and
mental stressors of their sport. Athletes must have the necessary strength, mobility, and
RESILIENCY: reflexes to minimize their risk of injury as well as have the ability to recover between games
The ability to withstand and
recover from the physical and or practice sessions. While helping athletes perform at the highest level possible, a coach will
mental stressors of sport.
also improve their health to enhance their quality of life after their career ends.
Athletes rely on trainers, medical professionals, and conditioning coaches regularly to guide
them through the process of performance enhancement, striving for peak physical maturity.
Fitness professionals and educational courses, such as this one, are responsible for
confidently and accurately guiding them. While preparing to assist and lead athletes through
the endless training process, coaches can use this essential course providing the most
current and effective tools.
HUMAN FORM AND FUNCTION
The human body is composed of several functional systems all working together. The nervous
system controls the muscular system, and the supporting systems, including the digestive and
endocrine systems, manage the way the body makes and stores energy. To fully understand
the human body on a large scale, a coach must be privy to these individual systems and their
interrelated nature. This course will cover each functional system with adequate details to
benefit the athletic training of a strength and conditioning coach.
USEFUL EXERCISES
The library of exercises available for the general population and athletes is immeasurable. A
coach should understand the applicable and effective movements benefiting any athlete as
well as how to verbally cue and execute the movements while minimizing the risk of injury. The
exercise chapters within this course detail movements from stretches to power exercises and
everything in between, with descriptions a coach can use confidently when training an athlete.
ISSA | Strength & Conditioning | 12
RESISTANCE- AND ENDURANCE-TRAINING PROGRAMMING
Many trainers and coaches complete certifications and gain extensive knowledge of the human
body, biomechanics, and specific exercises but do not know how to apply this knowledge to
a training program. This course focuses on the application of training guidelines over time
with athletes in the form of short-term and long-term programming parameters and guides.
The details provided on training and endurance programming distinguish this ISSA sports and
conditioning specialist course from the certification pack.
NUTRITION AND SUPPLEMENTATION
The body is fueled daily by the individual’s nutritional profile. A coach will learn how to
apply nutrition for an athlete to achieve the best physical results in a healthful way. While
supplementation is not a requirement for athletics and performance, many athletes choose
to supplement in some way to aid performance and promote a balanced nutrient intake.
This can be as simple as taking a multivitamin or enhancing a meal with protein powder or
as complex as taking additional vitamins or minerals for specific metabolic functions. This
course will inform coaches of the available supplements and when and how they should be
taken properly.
Training has advanced since the days of ancient Greece, when athletes and soldiers rarely
lived long enough to be concerned about the long-term consequences of their training, much
less their quality of life decades after retirement. The mental and physical declines from
stress endured during training and competition can lead to the downfall of even the strongest
athletes. Armed with the right tools for understanding how the human body functions—current
training variables and principles, fitness components, and programming guidelines—a coach
will be equipped to develop effective and safe performance-enhancing programs. The two
underlying goals of this course are as follows:
Improving the athlete’s performance to the highest level possible
Improving or preserving the athlete’s health so they can achieve the best quality of life after
the sport has ended
An individual can train to become a strength and conditioning coach with the same mentality
expected of an athlete. It takes drive, confidence, discipline, competitiveness, and time
management to be successful. This is just the beginning.
ISSA | Strength & Conditioning | 13
