The NSCA BASICS OF STRENGTH AND CONDITIONING MANUAL

Descripción

Description

The National Strength and Conditioning Association (NSCA) is excited to provide you with this 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 basic principles and movement fundamentals that should be included in every strength and conditioning program.

Welcome to the National Strength and Conditioning Association’s Basics of Strength and Conditioning Manual. The NSCA is the worldwide authority on strength and conditioning and this manual was been developed to help you start your journey into the area of strength training and conditioning with some of the foremost coaches in the world. This manual is not meant to make you an expert, but rather to increase your knowledge, skills, and abilities with three goals in mind:
• Increase safety awareness
• Develop your abilities to supervise strength training and conditioning activities
• Provide an overview of the basic information needed to be effective as a strength and conditioning professional.

Table of Contents

Chapter 1 | Introduction 

What is Expertise?
Increase Safety Awareness
Develop Your Abilities to Supervise Strength Training and
Conditioning Activities
An Overview of Strength Training and Conditioning 8 Principles of Training
Overview of Energy Systems
Conclusion

Chapter 2 | Program Design 

How Do We Organize Training?
Training Design Terminology
Specific Adaptations to Imposed Demands
(SAID Principle)
Annual Plan
Macrocycle
Mesocycle
Microcycle
Training Lesson
Program
Basics 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
Conclusion
Sample Strength and Conditioning 12-Week Program

Chapter 3 | Technique Fundamentals and Spotting

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
Dumbell Incline Bench Press – Spotting Technique
Barbell Standing Behind the Neck Shoulder Press –
Spotting Technique
Barbell Back Squat – Spotting Technique
with One Spotter
Barbell Back Squat – Spotting Technique
with Three Spotters

Chapter 4 | Exercise Technique 

Explosive Lifting Day Outline
Strength Lifting Day Outline
Explosive Lifting Day Exercise Technique
1. Clean Progression
1a. Barbell Rack Clean
1b. Barbell Hang Clean
1c. Barbell Power Clean
2. Barbell High Pull
2a. High Pull from the Hang
3. Shoulder Progression
3a. Dumbbell Shoulder Raises
3b. Barbell Standing Behind the Neck
Shoulder Press
3c. Barbell Push Press
3d. Barbell Push Jerk
4. Pulling Choice
4a. Pull-Ups
4b. Standing Low Row
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
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
6. Abdominals Choice
6a. Heel Touches
Conclusion

Chapter 5 | 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
Anthropometric Factors
Agility Training Drills and Programming
Warm-up Drills
1. High-Knees – 10 yards down and back
2. Heel-Ups – 10 yards down and back
3. Forward Lunge with Elbow to Instep – 10 yards
4. Side Lunge with Squat – 4 each side
5. High Knee Foreleg Extension – 10 yards down slow,
10 yards back quick
Speed Drills
1. Build-Ups – 40 yards
2. Form Starts
3. Position Starts
4. Flying 10s
5. Power Skips (for height)
6. Power Skips (for distance)
7. Flying 20s
8. Harness Routine
9. Flying 30s
10. Bag Jumps
11. Hollow Sprints
Agility Drills
1. Rope or Ladder Routine
1a. Every Hole
1b. Every Other Hole
1c. Lateral Step
2. Bag Routine
2a. Change of Direction
2b. Shuffle
2c. Forward and Backpedal
3. Line Jump Routine
3a. Single Bunny Hop
3b. Double Bunny Hop
3c. Scissors
3d. Ali Shuffle
4. Pro-Agility
5. Nebraska Agility
6. Three-Cone Drill
7. Four-Corner Drill
8. Sprint Ladder
Basics of Strength and Conditioning
9. Shuffle 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 Shuffle Step
8. Double Box Shuffle Step
9. Lateral Box Jump
Sample Program for Agility Drills – Weeks 5-12
Sample Program for Speed Drills – Weeks 7-12

Chapter 6 | Safe Training

Waivers and Informed Consent
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

Authors

Dr. William A. Sands | Jacob J. Wurth | Dr. Jennifer K. Hewit

Product Details

Title: The National Strength and Conditioning Association’s (NSCA) BASICS OF STRENGTH AND CONDITIONING MANUAL

Publisher: National Strength and Conditioning Association (NSCA)

Authors: Dr. William A. Sands | Jacob J. Wurth | Dr. Jennifer K. Hewit

Number of pages: 105 pages

Format: eBook, PDF

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*Si tienes saldo en tu cuenta Paypal, puedes pagar mediante Paypal también, pero debes cambiar la divisa (en el cambiador de divisas del producto, a Dólares Americanos, o Euros).

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