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NSCA's Essentials of Tactical Strength and Conditioning, 2nd Edition

Essentials of Tactical Training 2nd Edition_Book Cover Front 800x800.png

Editors

Brent A. Alvar, PhD, CSCS,*D, TSAC-F,*D, FNSCA

Brent A. Alvar is a Professor and Graduate Program Director in the Department of Kinesiology at Point Loma Nazarene University, where he also serves as the Associate Dean of Research, Grants, and Partnerships. A past president of the NSCA, his research focuses on resistance training dose response, exercise testing and prescription, human performance, and occupational preparedness.

Katie Sell, PhD, CSCS,*D, TSAC-F, ACSM EP-C

Katie Sell is a Professor in the Department of Allied Health and Kinesiology at Hofstra University, where she coordinates the undergraduate Exercise Physiology and Human Anatomy and Physiology programs. She is Editor-in-Chief of the NSCA TSAC Report, and her work includes consulting and research related to firefighter health, fitness assessment, physical fitness, and exercise programming.

J. Jay Dawes, PhD, CSCS, NSCA-CPT, TSAC-F, FNSCA

Jay Dawes is a Professor of Applied Exercise Science at Oklahoma State University and Co-Director of the university’s Tactical Fitness and Nutrition Lab. With more than 25 years of experience as a coach, educator, and performance professional, he supports law enforcement, fire, and military organizations through applied research focused on operational readiness, performance, and injury risk reduction.

Textbook Description

The Comprehensive Resource for Tactical Training

NSCA’s Essentials of Tactical Strength and Conditioning, Second Edition, provides a strong foundation for strength and conditioning professionals who train tactical personnel. These include individuals working in military, law enforcement, fire and rescue, and other public safety roles whose job tasks influence distinct training needs. Grounded in evidence-based principles and real field experience, the text reinforces the key knowledge that supports success in the tactical sector. It also serves as an in-depth reference for individuals preparing for the Tactical Strength and Conditioning Facilitator® (TSAC-F®) exam.
 

Updated for Today's Tactical Performance Demands

Current tactical environments place new pressure on performance, readiness, recovery, and long-term health. This second edition reflects developments in tactical training research and revised knowledge, skills, and abilities associated with TSAC-F certification. New content addresses overtraining risks and outcomes, lifestyle and occupational stress, tactical program-effectiveness metrics, and occupation-specific assessment protocols. Together, these updates give professionals a more current framework for training military, law enforcement, fire and rescue, and public safety personnel.

Gain Expertise to Strengthen Those Who Serve

Integrating real-world scenarios and sample programs, NSCA’s Essentials of Tactical Strength and Conditioning, Second Edition demonstrates how to translate scientific principles into effective decision-making across diverse tactical environments. Learning objectives, key terms, and detailed photographs clarify the physical and environmental factors that impact training. These tools help you design programming that supports readiness, resilience, and longevity across tactical teams. As your experience grows, this text remains a valuable resource for refining your approach and meeting the evolving demands of the field.
 

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Table of Contents

  • Chapter 1. Tactical Strength and Conditioning Overview

    Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA, Katie Sell, PhD, CSCS,*D, TSAC-F, and Patricia A. Deuster, PhD, MPH, CNS
    NSCA TSAC Program
    Duties of a Tactical Athlete
    Job Analysis of a Tactical Athlete
    Assessment of the Individual
    Program Design

  • Chapter 2. Cardiopulmonary and Endocrine Systems
    Denise Smith, PhD
    Cardiovascular Structure and Function
    Pulmonary Anatomy and Function
    Acute Cardiovascular Responses to Exercise
    Acute Respiratory Responses to Exercise
    Acute Endocrine Responses to Exercise
    Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations
  • Chapter 3. Skeletal, Muscular, and Neural Systems and Adaptations and Biomechanics

    Michael R. Deschenes, PhD, and Raymond W. McCoy, PhD
    Bones and the Skeleton
    Skeletal Muscle
    Muscle Mechanics
    Neuromuscular Anatomy
    Neural Responses During Exercise
    Biomechanical Principles
    Types of Muscle-Strengthening Exercises
    Biomechanical Factors Affecting Muscle Strength

  • Chapter 4. Bioenergetics and Overtraining and Recovery

    Todd Miller, PhD, CSCS,*D, TSAC‐F, FNSCA
    Bioenergetics and Metabolism
    Physiological Adaptations to Exercise
    Detraining and Retraining

  • Chapter 5. Nutritional Guidelines and Fueling Strategies for Tactical Populations

    Steve Hertzler, PhD, RD, LD, and Amanda Carlson-Phillips, MS, RD, CSSD
    Guidelines for Dispensing Nutrition Information
    Step 1: Understand the Demands of the Tactical Athlete
    Step 2: Understand Basic Fueling Concepts
    Step 3: Provide Nutritional Guidance
    Step 4: Create Nutritional Recommendations to Support Performance and Recovery
    Providing Guidance on Energy Balance and Nutrition Tools

  • Chapter 6. Dietary Supplements and Ergogenic Aids

    Maj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD, and Maj. Aaron P. Crombie, PhD, RD
    Nutritional Needs of Tactical Athletes
    Nutrient Requirements of Tactical Athletes Under Various Conditions
    Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes

  • Chapter 7. Assessment and Evaluation of Tactical Populations

    Abbie E. Smith-Ryan, PhD, CSCS,*D, FNSCA, Colin D. Wilborn, PhD, CSCS, ATC, and Eric T. Trexler, MA, CSCS
    Regulation of Dietary Supplements
    Anti-Doping Agencies and Dietary Supplement Resources
    Risk Stratification of Supplements
    Common Performance-Enhancing Substances: Potential Benefits, Risks, and Side Effects
    Illegal Performance-Enhancing Substances
    Signs and Symptoms of Ergogenic Aid Abuse

  • Chapter 8. Resistance Training Program Design

    Bradley J. Warr, PhD, MPAS, Patrick Gagnon, MS, Dennis E. Scofield, MEd, CSCS, and Suzanne Jaenen, MS
    History of Fitness Testing in Tactical Occupations
    Types of Performance Tests
    Testing Procedures
    Evaluation of Performance Test Results
    Use of Performance Test Results

  • Chapter 9. Periodization for Tactical Populations

    Nicholas A. Ratamess, PhD, CSCS,*D, FNSCA
    Needs Analysis
    Resistance Training Program Design

  • Chapter 10. Flexibility and Mobility Exercise Techniques and Programming

    G. Gregory Haff, PhD, CSCS,*D, FNSCA, ASCC
    Defining Periodization
    Goals of Periodization
    Principles of Periodization Models
    Structural Components of Periodized Training
    Sequencing and Integrating Training
    Applying Periodization Theory to Deployment-Based Tactical Athletes
    Applying Periodization Theory to Nondeployed Tactical Athletes

  • Chapter 11. Resistance Training Exercise Techniques

    Jason Dudley, MS, CSCS,*D, TSAC‐F, RSCC, FMS‐1, USAW‐1, and Brad Schoenfeld, PhD, CSCS, NSCA‐CPT, FNSCA
    Performing Exercises with Alternative Implements
    Warm-Up Before Resistance Training
    Guidelines on Body Stance and Alignment, Breathing, and Spotting
    Resistance Training Exercises

  • Chapter 12. Plyometric, Speed, and Agility Exercise Techniques and Programming

    Mark Stephenson, MS, ATC, CSCS,*D, TSAC-F, and Daniel J. Dodd, PhD, CSCS
    Comparison of Mobility and Flexibility
    Types of Flexibility and Mobility Exercises
    Exercise Technique and Cueing Guidelines
    Program Design

  • Chapter 13. Aerobic Endurance Exercise Techniques and Programming

    Mike Barnes, MEd, CSCS, NSCA‐CPT, and Jay Dawes, PhD, CSCS,*D, NSCA‐CPT,*D, FNSCA
    Plyometric Training
    Speed Training
    Agility Training

  • Chapter 14. Rehabilitation and Reconditioning of Injured Tactical Populations

    Matthew R. Rhea, PhD, CSCS,*D, and Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA
    Warming Up Before Aerobic Endurance Training
    Exercise Techniques and Cueing Guidelines
    Step 1: Exercise Mode
    Step 2: Training Frequency
    Step 3: Training Intensity
    Step 4: Exercise Duration
    Step 5: Exercise Progression
    Program Design Recommendations

  • Chapter 15. Physiological Issues Related to Fire and Rescue Personnel

    Dennis E. Scofield, MEd, CSCS, Sarah E. Sauers, MS, CSCS, Barry A. Spiering, PhD, CSCS, Marilyn A. Sharp, MS, and Bradley C. Nindl, PhD
    Overview of Occupational Demands
    Optimizing Occupational Performance
    Applying Principles of Strength and Power Training

  • Chapter 16. Physiological Issues Related to Law Enforcement Personnel

    Danny McMillian, PT, DSc, CSCS, TSAC-F
    Common Injury Prevalence and Risk Factors
    Phases of Tissue Healing
    Causes, Signs, and Symptoms of Overtraining Syndrome
    Maintenance of Training Status During Rehabilitation and Reconditioning
    Guidelines for Injury Care and Rehabilitation

  • Chapter 17. Physiological Issues Related to Military Personnel

    Katie Sell, PhD, CSCS,*D, TSAC-F,*D, Mark Abel, PhD, CSCS,*D, TSAC-F,*D, USAW, and Joseph Domitrovich, PhD
    Critical Job Tasks for Firefighters
    Environmental, Occupational, and Exposure Concerns
    Injury and Illness Risks in Firefighters
    Optimizing Functional Fitness
    Program Design and Sample Training Approaches

  • Chapter 18. Wellness Interventions in Tactical Populations

    Ben Hinton, MSc, CSCS, Sgt Mick Sterli, BPhysEd, MExSc, CSCS,*D, TSAC‐F,*D, and Robin Orr, PhD, MPhty, BFET, TSAC-F
    Critical Job Tasks for Law Enforcement Personnel
    Environmental, Occupational, and Exposure Concerns
    Injury and Illness Risks
    Optimizing Functional Fitness
    Key Program Variables

  • Chapter 19. Organization and Administration of Tactical Programs

    William Kraemer, PhD, CSCS,*D, FNSCA, LTC David Feltwell, PT, OCS, TSAC-F, and Tunde Szivak, PhD, CSCS
    Critical Job Tasks for Conventional Military and Special Operations Personnel
    Environmental, Occupational, and Exposure Concerns
    Injury and Illness Risks
    Optimizing Functional Fitness
    Program Design and Sample Training Approaches

Excerpts

Assessment Protocols for Military Personnel, Firefighters, and Police Officers

By Robert Lockie, PhD, TSAC-F, Joseph Dulla, MA, TSAC-F,*D, Rachel Cassalia, PhD, CSCS,*D, TSAC-F,*D, Maj. Bradley J. Warr, PhD, MPAS, CSCS, Patrick Gagnon, MS, Dennis E. Scofield, MEd, CSCS,*D, and Suzanne Jaenen, MS

Flexibility can be important for tactical personnel in certain job tasks, such as when conducting searches (e.g., in cells, vehicles, rooms in houses) (43) and for manual handling (10). Hamstring flexibility has been found to decrease overuse injuries in military trainees (37), so this could also influence injury occurrence in other tactical personnel...

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Developing Predeployment Training for Tactical Athletes

By G. Gregory Haff, PhD, CSCS,*D, FNSCA and Mark Stephenson, MS, ATC, CSCS,*D, TSAC-F,*D

The construction of the predeployment period should be individualized to the tactical athlete or unit. However, a sample mesocycle model is shown in figures 9.17 through 9.19, which depict a series of mesocycles that vertically integrate and horizontally sequence training factors that are of particular interest to the tactical athlete...

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Sample Training Program for a Ranger Unit

By William J. Kraemer, PhD, CSCS,*D, FNSCA and Brian K. Schilling, PhD, CSCS, FNSCA

No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel’s occupational specialty and the unit’s mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle…

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Understand the Risks of Overtraining Syndrome

By Joel Martin, PhD, CSCS and Todd Miller, PhD, CSCS,*D, TSAC-F, FNSCA

Exercise programs that incorporate high training volumes or high training intensities, especially those focused on single training modalities without variation, can increase the risk of OTS. The cumulative effect of intense physical training combined with other stressors such as inadequate nutrition, lack of sleep, and psychological stress contributes to the development of OTS…

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