NSCA's Essentials of Tactical Strength and Conditioning
Editors
Brent A. Alvar, PhD, CSCS,*D, TSAC-F,*D, FNSCA
Brent A. Alvar is a Professor and Program Director of the Master of Science in Kinesiology at Point Loma Nazarene University, where he also serves as the Associate Dean of Research, Grants, and Partnerships. His research focuses on physical activity related to human performance and occupational preparedness, as well as the muscular strength and health-related benefits of resistance training. Dr. Alvar is a past president of the NSCA.
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 program. She previously served on the NSCA’s Tactical Strength and Conditioning Professional Development Group (PDG) Executive Council, and her work includes consulting and research related to firefighter health, fitness, and exercise programming.
Patricia A. Deuster, PhD, MPH, CNS
Patricia A. Deuster previously served as a Professor at the Uniformed Services University of the Health Sciences (USU) and Director of the Consortium for Health and Military Performance (CHAMP). She is a coauthor and editor of several Navy SEAL and Special Operations Forces performance guides and has contributed to Department of Defense initiatives supporting tactical nutrition and human performance optimization.
Textbook Description
The Comprehensive Resource for Tactical Training
NSCA’s Essentials of Tactical Strength and Conditioning 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 required for 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.
Built on the Science of Tactical Performance
Shaped by the scientific and operational demands of tactical work, this text connects core concepts that inform performance in military and public safety settings. Chapters span foundational exercise science and tactical physiology to the assessment, environmental, and occupational factors that guide mission-driven program design. This integrated perspective clarifies how these domains shape capacity, fatigue, and long-term duty preparedness, and aligns with the professional competencies reflected in the TSAC-F exam.
Gain Expertise to Strengthen Those Who Serve
Integrating real-world scenarios and sample programs, NSCA’s Essentials of Tactical Strength and Conditioning 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
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Chapter 1. Tactical Strength and Conditioning: An 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 Responses and Adaptations to Exercise
Denise Smith, PhD
Cardiovascular Structure and FunctionPulmonary Anatomy and FunctionAcute Cardiovascular Responses to ExerciseAcute Respiratory Responses to ExerciseAcute Endocrine Responses to ExerciseChronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations -
Chapter 3. Skeletal Muscle Anatomy 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. Physiological Adaptations and Bioenergetics
Todd Miller, PhD, CSCS,*D, TSAC‐F, FNSCA
Bioenergetics and Metabolism
Physiological Adaptations to Exercise
Detraining and Retraining -
Chapter 5. Basic Nutrition 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. Tactical Fueling
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. Ergogenic Aids
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. Testing and Evaluation of Tactical Populations
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. Development of Resistance Training Programs
Nicholas A. Ratamess, PhD, CSCS,*D, FNSCA
Needs Analysis
Resistance Training Program Design -
Chapter 10. Periodization for Tactical Populations
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. Nutrition Strategies for Maximizing Performance
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. Flexibility and Mobility 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. Plyometric, Speed, and Agility 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. Aerobic Endurance Exercise Techniques and Programming
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. Evidence-Based Approach to Strength and Power Training to Improve Performance in Tactical Population
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. Care and Rehabilitation of Injured Tactical Populations
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 Fire and Rescue 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. Physiological Issues Related to Law Enforcement Personnel
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. Physiological Issues Related to Military Personnel
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 -
Chapter 20. Physical Training to Optimize Load Carriage
Paul C. Henning, PhD, CSCS, Barry A. Spiering, PhD, CSCS, Dennis E. Scofield, MEd, CSCS, and Bradley C. Nindl, PhD
Impact of Equipment Load on Biomechanical Demands
Physiological and Biomechanical Demands of Load Carriage
Practical Considerations for Training Programs to Optimize Load Carriage -
Chapter 21. Wellness Interventions in Tactical Populations
Robin Orr, PhD, MPhty, BFET, TSAC-F, and John R. Bennett, MS, CSCS, EMT-P
Chronic Illness and Diseases Conditions Common in Tactical Populations
Risk Factors Requiring Wellness Interventions
Operating Wellness Programs for Tactical Populations -
Chapter 22. Organization and Administration Considerations
John Hofman, Jr, MS, CSCS, USAW, USA T&F, FMS, and Frank A. Palkoska, MS, CSCS
Design
Layout and Organization
Policies and Procedures
Safe Training Environment
Excerpts
Modification of Exercises to Allow Injured Individuals to Continue Training
By Danny McMillian, PT, DSc, CSCS, TSAC-F
Although the harmful effects of disuse on muscle size and strength are well documented, recent evidence shows that such effects begin to occur with as little as five days of disuse. Clearly, it is in the tactical athlete's interest to continue training to the extent possible after injury. Mobility is also frequently compromised after injury; however, the rehabilitation staff members usually direct restoration of mobility during the postinjury period. Therefore, the focus of this section is on preserving strength and motor control after injury...
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Nutrient Needs During Deployment and Shift Work
By Maj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD, and Maj. Aaron P. Crombie, PhD, RD
Deployment and shift work are realities for the tactical athlete and can negatively affect sleep, physical performance, cognition, and immune function. Besides practicing good sleep, nutritional strategies may help reset the circadian rhythm. Some research has shown consuming a high-glycemic meal within 4 hours of bedtime may improve sleep-onset latency compared with a low-glycemic meal. Timing is critical; a high-glycemic meal 1 hour before bed has been shown to disturb sleep...
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Program Design and Sample Training Approaches
By Katie Sell, PhD, CSCS,*D, TSAC-F,*D, Mark Abel, PhD, CSCS,*D, TSAC-F,*D, USAW, and Joseph Domitrovich, PhD
The principle of specificity requires training to mirror the demands of the occupational specialty. To best prepare for the physiological demands of load carriage, military personnel should train using complex, multi-joint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development. Given the heavy emphasis on load carriage and the high incidence of associated lower back injuries, developing a strong core and posterior chain is pivotal to improving performance of military tasks and preventing injury...
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