NSCA - Essentials of Strength Training and Conditioning

Library of Congress Cataloging-in-Publication Data

Essentials of strength training and conditioning / National Strength and Conditioning Association; Thomas R. Baechle,
Roger W. Earle, editors. -- 3rd ed.
p.; cm.
Includes bibliographical references and index.
ISBN-13: 978-0-7360-5803-2 (hard cover)
ISBN-10: 0-7360-5803-6 (hard cover)
1. Physical education and training. 2. Muscle strength. 3. Physical fitness--Physiological aspects. I. Baechle,
Thomas R., 1943- II. Earle, Roger W., 1967- III. National Strength & Conditioning Association (U.S.)
[DNLM: 1. Physical Education and Training--methods. 2. Athletic Performance--physiology. 3. Exercise--physiology. 4.
Physical Fitness--physiology. QT 255 E78 2008]
GV711.5.E88 2008
613.71--dc22

2008001944

ISBN-10: 0-7360-5803-6 (print) ISBN-10: 0-7360-8465-7 (Adobe PDF)
ISBN-13: 978-0-7360-5803-2 (print) ISBN-13: 978-0-7360-8465-9 (Adobe PDF)

Copyright 2008, 2000, 1994 by the National Strength and Conditioning Association

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

Notice: Permission to reproduce the following material is granted to individuals and agencies who have purchased Essentials of Strength Training and Conditioning, Third Edition: pp. 173, 465-466, 559-562, 565-568, 575, 580. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Individuals or agencies who have not purchased Essentials of Strength Training and Conditioning, Third Edition, may not reproduce any material.

Permission notices for material reprinted in this book from other sources can be found on pages xiii-xiv.

Acquisitions Editor: Michael S. Bahrke, PhD; Developmental Editor: Christine M. Drews; Assistant Editor: Katherine Maurer; Copyeditor: Joyce Sexton; Proofreaders: Erin Cler and Red Inc.; Indexer: Susan Danzi Hernandez; Permission Manager: Dalene Reeder; Graphic Designer: Bob Reuther; Graphic Artist: Dawn Sills; Cover Designer: Bob Reuther; Photographer (interior): Neil Bernstein, except where otherwise noted. Photos on pages 260, 261, 267-269, 302-305, 308-318, 328-330, 419, 424, 428-455, 533-535 by Tom Roberts. Additional photo credits appear on p. xiv; Photo Asset Manager: Laura Fitch; Visual Production Assistant: Joyce Brumfield; Photo Office Assistant: Jason Allen; Art Manager: Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrators: Katherine Auble; Joanne Brummett; Tim Brummett; Laura Cosner; Jennifer M. Gibas, CMI; Gary Hunt; Gisela Kraus; Gregory Maxson; W. Andrew Recker; Rachel M. Rogge; Printer: Premier Print Group; Binder: Dekker Book Binding

We thank Creighton University in Omaha, Nebraska, for assistance in providing the location for the photo shoot for this book.

Printed in the United States of America 10 9 8 7 6 5 4 3

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Contributors

Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D
Creighton University, Omaha, NE

Evan B. Brody, PhD
Performance Enhancement Consultants (PEC), Olney, MD

Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA
Athercare Fitness & Rehabilitation, Castro Valley, CA

Joel T. Cramer, PhD; CSCS,*D; NSCA-CPT,*D; FNSCA
University of Oklahoma

Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D
National Strength and Conditioning Association

Boyd Epley, MEd, CSCS, FNSCA
National Strength and Conditioning Association

Avery D. Faigenbaum, EdD; CSCS,*D; FNSCA
The College of New Jersey

John Garhammer, PhD, CSCS, NSCA-CPT, FNSCA
California State University, Long Beach

Lori Greenwood, PhD, ATC, LAT
Baylor University, Waco, TX

Michael Greenwood, PhD; CSCS,*D; FACSM; FISSN; FNSCA
Baylor University, Waco, TX

Terry L. Grindstaff, DPT; ATC; SCS; CSCS,*D
University of Virginia, Charlottesville

Patrick S. Hagerman, EdD, CSCS, NSCA-CPT, FNSCA
Quest Personal Training, Inc.

Everett Harman, PhD, CSCS, NSCA-CPT
U.S. Army Research Institute of Environmental Medicine, Natick, MA

Robert T. Harris, PhD
West Virginia State University

Bradley D. Hatfield, PhD, FACSM, FAAKPE
University of Maryland, College Park

Jay R. Hoffman, PhD; CSCS,*D; FACSM; FNSCA
The College of New Jersey

Gary R. Hunter, PhD, CSCS, FACSM
University of Alabama at Birmingham

Ian Jeffreys, MS; CSCS,*D; NSCA-CPT,*D
University of Glamorgan, United Kingdom

William J. Kraemer, PhD, CSCS, FACSM, FISSN, FNSCA
University of Connecticut

Steven S. Plisk, MS; CSCS,*D
Excelsior Sports, Shelton, CT

David H. Potach, PT; MS; CSCS,*D; NSCA-CPT,*D
Omaha Sports Physical Therapy, Omaha, NE

Nicholas A. Ratamess, PhD; CSCS,*D
The College of New Jersey

Kristin Reimers, PhD, RD
ConAgra Foods, Inc., Omaha, NE

Benjamin H. Reuter, PhD; ATC; CSCS,*D
California University of Pennsylvania

Barry A. Spiering, PhD, CSCS
University of Connecticut

Jeffrey R. Stout, PhD, CSCS, FACSM, FISSN, FNSCA
University of Oklahoma

Ann Swank, PhD, CSCS, FACSM
University of Louisville

John Taylor, MS; CSCS,*D; CP; FNSCA
New Mexico State University

Jakob L. Vingren, PhD, CSCS
University of Connecticut

Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA
Youngstown State University

Contributors to Previous Editions

William B. Allerheiligen, MS; CSCS,*D; NSCA-CPT,*D; FNSCA

Stephanie Armitage-Kerr, MS, CSCS

Thomas R. Baechle, EdD; CSCS,*D; NSCA-CPT,*D

Richard A. Borden, PhD, PT, CSCS

Evan B. Brody, PhD

Donald A. Chu, PhD; PT; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA

Mike Conley, MD, PhD

Brian Conroy, MD, PhD, CSCS

Gary Dudley, PhD, CSCS, FACSM, FAAKPE

Roger W. Earle, MA; CSCS,*D; NSCA-CPT,*D

Boyd Epley, MEd, CSCS, FNSCA

Avery D. Faigenbaum, EdD; CSCS,*D; FNSCA

Karl E. Friedl, PhD

John Garhammer, PhD, CSCS, NSCA-CPT, FNSCA

Lori Greenwood, PhD, ATC, LAT

Michael Greenwood, PhD; CSCS,*D; FACSM; FISSN; FNSCA

Everett Harman, PhD, CSCS, NSCA-CPT

Robert T. Harris, PhD

Bradley D. Hatfield, PhD, FACSM, FAAKPE

William R. Holcomb, PhD; ATC; CSCS,*D

Jean Barrett Holloway, MA, CSCS

Gary R. Hunter, PhD, CSCS, FACSM

William J. Kraemer, PhD, CSCS, FACSM, FISSN, FNSCA

Clay Pandorf, BS

Steven S. Plisk, MS; CSCS,*D

David H. Potach, PT; MS; CSCS,*D; NSCA-CPT,*D

Jeffrey A. Potteiger, PhD, FACSM

Kristin Reimers, PhD, RD

Fred Roll, BS

Jaime Ruud, MS, RD

Douglas M. Semenick, EdD

Michael H. Stone, PhD, FNSCA

Dan Wathen, MS; ATC; CSCS,*D; NSCA-CPT,*D; FNSCA

Mark A. Williams, PhD, FACSM, FAACVPR