NCSF Certified Strength Coach cheat sheet

Force = mass × acceleration (F = ma); impulse = force × time, and impulse equals the change in momentum, so longer force application raises takeoff or throw velocity.

Power = work ÷ time = force × velocity; peak power in most human movements occurs near 30-45% of 1RM for a single joint and shifts higher (~40-80% 1RM) for multi-joint lifts.

Length-tension relationship: active tension peaks near resting sarcomere length (~2.0-2.2 µm) and falls off when the muscle is over-shortened or over-lengthened.

Force-velocity relationship: concentric force falls as shortening velocity rises; eccentric actions can exceed isometric force by roughly 20-60%.

Rate coding and motor unit recruitment follow the size principle: low-threshold units fire first, and higher force demands recruit larger, faster units.

The stretch-shortening cycle has an eccentric, amortization, and concentric phase; a short, stiff amortization phase (<~0.25 s) characterizes plyometric (fast SSC) actions.

ATP-PC system supplies maximal effort for ~6-10 s; glycolysis dominates ~10 s to ~2 min; oxidative phosphorylation dominates longer work.

Muscle hypertrophy is driven primarily by mechanical tension with cumulative volume load (sets × reps × load); strength gains also depend on neural adaptation in early weeks.

Blood lactate and hydrogen ion accumulation accompany high-intensity work, but lactate itself is a fuel and is not the direct cause of acidosis.

Volume load = sets × reps × load; use it to compare weekly stress and to progress systematically rather than by feel alone.

Acute:chronic workload ratio compares a recent week to a rolling 4-week average; ratios well above ~1.5 flag rapid spikes linked to higher injury risk.

Strength prescription: roughly 1-6 reps at 85%+ 1RM with long rest (2-5 min) for maximal strength; 6-12 reps at 67-85% for hypertrophy; 15+ reps at <67% for muscular endurance.

Power prescription: 1-5 reps at 30-60% 1RM (or body-weight plyometrics) with full recovery (2-4 min) to preserve movement velocity.

Progressive overload can be applied through load, reps, sets, density, range of motion, or reduced rest - change one variable at a time to track response.

Periodization models: linear (volume down, intensity up), undulating (daily/weekly variation), and block (accumulation → transmutation → realization).

Deload weeks typically reduce volume by ~40-60% while maintaining some intensity to preserve neural qualities.

Training frequency per muscle group of ~2 sessions/week supports hypertrophy; higher frequencies require volume to be distributed, not added.

Tapering before competition: reduce volume substantially while keeping intensity, usually 1-3 weeks depending on the event and athlete.

Squat: bar over mid-foot, spine neutral, knees track over toes, hip crease below knee for a full-depth squat; heels stay down.

Deadlift: bar over mid-foot, hips between knee and shoulder height at start, neutral spine, bar dragged close to the shins, hips and shoulders rise together.

Bench press: shoulder blades retracted and depressed, feet planted, bar touches lower chest, wrists stacked over elbows, spotter used for heavy sets.

Overhead press: ribs down, glutes engaged, bar path close to face, no excessive lumbar extension; finish with bar over the mid-foot.

Olympic lifts: emphasize triple extension (hips, knees, ankles), vertical bar path, and receiving position; teach with PVC or empty bar before loading.

Plyometrics: land softly with knee and hip flexion, absorb through the whole foot, and keep ground contact short; quality over quantity.

Coaching cues should be short, external where possible (e.g., "push the floor away"), and matched to the athlete's learning stage.

Spotting rules: use a spotter for barbell bench and overhead work; never spot a deadlift from behind; use safety pins for squats in a rack.

Breathing: exhale on the concentric effort or use the Valsalva maneuver briefly on heavy lifts with caution for hypertensive athletes.

1RM testing is valid but requires warm-up sets and experienced lifters; estimate 1RM via Epley (1RM = load × (1 + reps/30)) when direct testing is unsafe.

Vertical jump (countermovement vs. squat jump) estimates lower-body power and reveals stretch-shortening cycle contribution.

Broad jump and 10 m/40 m sprint tests capture horizontal power and acceleration; timing gates improve reliability over stopwatch.

Agility tests (5-10-5 shuttle, T-test) measure change of direction; ensure surface, footwear, and rest intervals are standardized.

Grip strength, plank hold, and Y-balance or single-leg hop tests screen strength and asymmetry; a side-to-side difference >10% warrants attention.

Heart rate monitoring: estimate max HR as 220 − age (or Tanaka: 208 − 0.7 × age); use HR zones for conditioning prescription.

RPE and session-RPE (duration × RPE) quantify internal load; combine with external load (distance, volume) to monitor readiness.

Reliability requires consistent protocol, same tester, same time of day, and adequate rest; retest at intervals that allow adaptation (4-8 weeks).

Body composition (skinfolds, bioimpedance) is best used as a trend, not a single reading, due to measurement error.