ISSA Strength & Conditioning cheat sheet

Load prescription by training goal: maximal strength ≈85-95% 1RM at 1-5 reps; hypertrophy ≈67-85% 1RM at 6-12 reps; power ≈30-60% 1RM (or 0-30% with velocity emphasis) at 1-5 reps performed explosively.

Volume landmarks per muscle group per week: ~10 sets minimum effective volume, 10-20 sets productive range, >20-25 sets approaches maximum recoverable volume for most trained lifters.

Rest intervals: 3-5 min for maximal strength and power (phosphagen restoration), 1-2 min for hypertrophy, 30-60 s for muscular endurance.

Strength is trained at ≥85% 1RM; power at 30-60% 1RM moved with maximal intent, since power output peaks against light-moderate loads.

Speed-strength continuum: heavy loads (>80%) favor force; light loads (<30%) favor velocity; the load at which power is maximal is roughly 30-60% 1RM for most compound lifts.

Plyometric progression order: jumps in place → standing jumps → multiple hops/bounds → depth jumps → high-intensity depth jumps; ground contact volume 80-100 foot contacts per session for beginners, up to 200 for advanced.

Sprint mechanics: acceleration phase 0-10 m with forward torso lean (45° at start, decreasing to upright by ~20 m); max velocity phase 10-30 m with upright posture and front-side mechanics.

Periodization: linear = high volume/low intensity progressing to low volume/high intensity; undulating = frequent (daily/weekly) variation of volume and intensity within a mesocycle.

Concurrent training interference: high-volume endurance work within the same session as strength training blunts hypertrophy and strength gains; separate sessions by ≥6 h or place strength first.

Progressive overload: to continue adaptation, training stress must exceed the current threshold; quantified via load, volume, density, or ROM.

SAID principle: Specific Adaptation to Imposed Demands - the body adapts specifically to the stress applied (movement pattern, velocity, energy system).

Muscle fiber types: Type I = slow-twitch, oxidative, fatigue-resistant; Type IIa = fast-twitch oxidative-glycolytic; Type IIx = fast-twitch glycolytic, highest force and fastest fatigue.

Size principle (Henneman): motor units are recruited in order of increasing size, so high-threshold (Type II) units are recruited only at high force output or high velocity.

Length-tension relationship: force is maximal at intermediate sarcomere length where actin-myosin overlap is optimal; force falls off at very short or very long lengths.

Force-velocity relationship: concentric force decreases as shortening velocity increases; eccentric contractions can produce greater force than isometric or concentric.

Energy systems: phosphagen (ATP-PCr) ~0-10 s maximal effort; glycolytic ~10 s-2 min; oxidative dominant beyond ~2 min.

EPOC: excess post-exercise oxygen consumption restores ATP-PCr, clears lactate, and restores oxygen stores; magnitude scales with exercise intensity.

Delayed-onset muscle soreness (DOMS) peaks 24-72 h after unaccustomed eccentric work and is not a reliable indicator of training effectiveness.

VO2max is limited by central (cardiac output) and peripheral (muscle oxidative capacity) factors; it is trainable but largely genetically constrained.

1RM testing: warm-up with progressive sets (e.g., 5 reps at 50%, 3 at 70%, 1 at 85%), then attempt near-max loads with 2-4 min rest; typically complete within 3-5 attempts.

Estimated 1RM via Epley: 1RM ≈ load × (1 + reps/30); Brzycki: 1RM ≈ load × 36 / (37 − reps); accuracy declines above ~10 reps.

Rep-max conversion: if 1RM is 100 kg, ~80 kg (80%) ≈ 8-10 reps, ~70 kg (70%) ≈ 12-15 reps for most compound lifts.

Vertical jump assesses lower-body power; broad jump assesses horizontal power; both are reliable field tests with high test-retest reliability when standardized.

10-40 m sprint times assess acceleration; flying 20-30 m sprints assess max velocity; T-test and 5-10-5 shuttle assess change of direction.

Agility tests (5-10-5, T-test) measure change-of-direction speed and are distinct from linear sprint speed; both should be included in a performance battery.

Progression rule: increase load 2-10% when the athlete completes the prescribed reps with good technique at the target RPE/RIR across two consecutive sessions.

Autoregulation: RPE (rating of perceived exertion) and RIR (reps in reserve) adjust daily load; RIR 0-1 for strength, 2-3 for hypertrophy, 4+ for technique work.

Testing order: non-fatiguing tests (anthropometrics, vertical jump) before fatiguing tests (sprints, 1RM); allow ≥48 h recovery between max-effort tests.

Validity vs reliability: validity = test measures what it claims; reliability = consistency across trials; both are required before a test is used for programming decisions.

Informed consent, PAR-Q+ screening, and medical clearance for clients with cardiovascular, metabolic, or renal disease signs before starting vigorous exercise.

Motivational interviewing: use open-ended questions, reflective listening, and affirmations; avoid directive advice until the client expresses readiness to change.

Transtheoretical model stages: precontemplation → contemplation → preparation → action → maintenance; coaching strategy should match the stage.

SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound; outcome goals paired with process goals improve adherence.

Feedback: external focus (on movement outcome) generally outperforms internal focus (on body parts) for motor learning in skilled athletes; internal focus is useful for novices learning a new pattern.

Demonstration and cueing: limit to 1-2 cues per exercise; short, external, and action-oriented cues reduce cognitive load.

Session structure: warm-up (raise, activate, mobilize, potentiate) → main work → cool-down; warm-up should include movement-specific drills.

Load management: track acute:chronic workload ratio; a ratio >1.5 is associated with increased injury risk in team-sport athletes.

Scope of practice: fitness professionals do not diagnose or treat injury or disease; refer to licensed medical or allied-health professionals when red flags appear.

Behavior change: self-efficacy, social support, and perceived barriers predict adherence; building self-efficacy through early success improves retention.