This excerpt from the Essentials of Strength Training and Conditioning outlines what training typically looks like in the preparatory period, or off-season.

There is evidence that alcohol should not be ingested after resistance exercise by men as this ingestion could potentially hamper the desired muscular adaptations to resistance exercise by reducing anabolic signaling.

This infographic summarizes a study on the set and rep ranges for compound resistance exercises in a split routine to maximize hypertrophic effects from training. A 5x10 and a 10x10 routine were assessed to determine their influence on several factors.

Plyometric training is a series of explosive bodyweight resistance exercises using the stretch-shortening cycle of the muscle fiber to enhance physical capacities, such as speed, strength, and power. These physiological measures translate to improved performance in many sports, including court-based sports, field sports, and water sports.

This article highlights some of the benefits, components, and training methods involved with time-efficient training.

Through a well-designed resistance training program, firefighter recruits can gain the movement skills, confidence to exercise, and foundational strength/physiological adaptations that they need for a long and healthy career.

This article examines why the Romanian deadlift (RDL) provides a suitable in-season strength training application, explores the interlinked relationship between the demands of practice and resistance training, and identifies how the RDL functions with other lower-extremity exercises.

A review of the literature concludes that a strength training program including low-intensity to high-intensity resistance exercises and plyometric exercises performed 2 – 3 times per week for 8 – 12 weeks is an appropriate strategy to improve running economy in highly trained middle- and long-distance runners.

The top concern of strength coaches should always be athlete safety. For this reason, the NSCA has compiled a list of resources to raise the standard of care when working as a strength coach at any level. By reading and sharing these examples of standards and guidelines, policies and procedures, position statements on vital topics, mental health best practices, and more, strength coaches can push to increase the safety of athletes around the world.

Access free continuing education opportunities as an NSCA member.