The 8 Main Movement Patterns – A Programming Framework for Tactical Strength and Conditioning

by Nick Tumminello, NSCA-CPT
TSAC Report July 2021
Vol 60, Issue 6

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Available to:
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Audience:
TSAC Facilitators
Topics:
Program design

This article details the rationale for making the eight main movements the foundation of tactical strength and conditioning.

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This article originally appeared in TSAC Report, the NSCA’s quarterly, online-only publication geared toward the training of tactical athletes, operators, and facilitators. It provides research-based articles, performance drills, and conditioning techniques for operational, tactical athletes. The TSAC Report is only available for NSCA Members. Read more articles from TSAC Report 

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References

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5. Sheppard, JM, and Triplett, NT. Program design for resistance training. In: Haff, GG, and Triplett, NT (Eds.), NSCA’s Essentials of Strength Training and Conditioning. (4th ed.) Champaign, IL: Human Kinetics; 439-469, 2016.

6. Santana, JC, Mcgill, S, and Brown, L. Anterior and posterior serape. Strength and Conditioning Journal 37: 8-13, 2015.

7. Logan, G, and W.McKinney. The serape effect. In: Lockhart, A (Ed.), Anatomic Kinesiology (3rd ed.). Dubuque, IA: Brown; 287-302, 1970.

8. Vleeming, A, Pool-Goudzwaard, AL, Stoeckart, R, van Wingerden, JP, and Snijders, CJ. The posterior layer of the thoracolumbar fascia. Its function in load transfer from spine to legs. Spine 20(7): 753-758, 1995.

9. Folland, JP, Hawker, K, Leach, B, Little, T, and Jones, DA. Strength training: Isometric training at a range of joint angles versus dynamic training. Journal of Sports Sciences 23(8): 817-824, 2005.

10. Weir, JP, Housh, TJ, Weir, LL, and Johnson, GO. Effects of unilateral isometric strength training on joint angle specificity and cross-training. European Journal of Applied Physiology and Occupational Physiology 70(4): 337-343, 1995.

11. Kitai, TA, and Sale, DG. Specificity of joint angle in isometric training. European Journal of Applied Physiology and Occupational Physiology 58(7): 744-748, 1989.

12. Speirs D, Bennett, MA, Finn, CV, and Turner, A. Unilateral vs. bilateral squat training for strength, sprints, and agility in academy rugby players. Journal of Strength and Conditioning Research 30(2): 386-392, 2010.

13. Rube, N, and Secher, NH. Effect of training on central factors in fatigue follows two- and one-leg static exercise in man. Acta Physiologica Scandinavia 141(1): 87-95, 1991.

14. Hakkinen, K, Kallinen, M, Linnamo, V, Pastinen, UM, Newton, RU, and Kraemer, WJ. Neuromuscular adaptations during bilateral versus unilateral strength training in middle-aged and elderly men and women. Acta Physiologica Scandinavia 158(1): 77-88, 1996.

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Nick Tumminello, NSCA-CPT

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Nick Tumminello has become known as the “Trainer of Trainers” for his ability to provide simple, honest, and immediately applicable solutions to com ...

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Available to:
Members only
Audience:
TSAC Facilitators
Topics:
Program design
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