NSCA's Guide To Program Design (

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NSCA's Guide to Program Design offers the most current information, guidance, and protocols from respected scientists and practitioners with expertise in strength and conditioning program design. Developed by the National Strength and Conditioning Association (NSCA), this text offers strength and conditioning professionals a scientific basis for developing training programs for specific athletes at specific times of year.

This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment.

A reference for strength and conditioning professionals, including NSCA members and professionals in allied fitness fields. Also a text and reference for students taking courses in strength and conditioning program design.

Editor Jay Hoffman and his team of contributors have assembled an exceptional reference for practicing professionals and a valuable educational resource for new professionals and students preparing for certification. This authoritative text moves beyond the simple template presentation of program design to help readers grasp the reasons and procedures for sequencing training in a safe, sport-specific manner. The text offers 20 tables that are sample workouts or training plans for athletes in a variety of sports, technique photos and instructions for select drills, and a sample annual training plan that shows how to assemble all the pieces previously presented. Plus, extensive references offer starting points for continued study and professional enrichment.

NSCA's Guide to Program Design progresses sequentially through the program design process. It begins by examining the athlete needs assessment process as well as performance testing considerations and selection. Next, performance-related information on both dynamic warm-up and static stretching is discussed and dynamic warm-up protocols and exercises are presented. Then it reveals an in-depth by-chapter look at program design for resistance, power, anaerobic, endurance, agility, speed, and balance and stability training. For each, considerations and adaptations are examined, strategies and methods are discussed, and evidence-based information on program development is presented. The final two chapters help you put it all together with a discussion of training integration, periodization, and implementation. In addition, a sample annual training plan illustrates how to integrate each of the key fitness components into a cohesive yearlong program. As a bonus, a sample annual training plan is provided on our website so you can create your own training plans.

NSCA's Guide to Program Design is part of the Science of Strength and Conditioning series. Developed with the expertise of the National Strength and Conditioning Association (NSCA), this series of texts provides the guidelines for converting scientific research into practical application. The series covers topics such as tests and assessments, program design, and nutrition.

The number of muscle groups trained per workout needs to be considered when designing the resistance training program. There are three basic workout structures to choose from: (1) total body workouts, (2) upper and lower body split workouts, and (3) muscle group split routines. Total body workouts involve exercises that work all major muscle groups (i.e., 1 or 2 exercises for each major muscle group). They are very common among athletes and Olympic weightlifters. In Olympic weightlifting, the primary lifts and variations are total body exercises. Usually, the first few exercises in the workout sequence are the Olympic lifts (plus variations). The remainder of the workout may be dedicated to basic strength exercises. Upper and lower body split workouts involve performance of only upper body exercises during one workout and only lower body exercises during the next workout. These types of workouts are common among athletes, power lifters, and bodybuilders. Muscle group split routines involve performance of exercises for specific muscle groups during a workout (e.g., a back and biceps workout in which all exercises for the back are performed, then all exercises for the biceps are performed). These are characteristic of bodybuilding programs.

All of these program designs can be effective for improving athletic performance. Individual goals, time and frequency, and personal preferences determine which structures are selected by the strength and conditioning professional or athlete. The major differences among these structures are the magnitude of specialization present during each workout (related to the number of exercises performed per muscle group) and the amount of recovery time between workouts. Individual needs determine which structure will be used (in addition to the exercises performed) prior to exercise sequencing.

For the purpose of understanding the movement being analyzed, strength and conditioning professionals should use the following four questions. First, what are the patterns of movement (i.e., concentric, eccentric, or isometric), and in which planes do they take place? Second, what joints are involved during the activity? Third, what muscles are recruited, and what are the muscle actions? Finally, what is the duration of time that the athlete will be actively engaged in the athletic event? With these key questions, strength and conditioning professionals can determine the demands placed on the body during the sport (6, 33, 34). The ultimate goal of analysis is to manipulate and match the acute variables that govern the program's design to match the metabolism and movements involved in the sport. 2b1af7f3a8