Exercise science
- Phosphagen system powers about the first 10 seconds of all-out work
- Size principle: smaller motor units are recruited first
- Golgi tendon organs sense tension; muscle spindles sense stretch
Program design
- Strength: ≥85% 1RM, ≤6 reps, 2–5 minutes rest
- Hypertrophy: 67–85% 1RM, 6–12 reps, 30–90 seconds rest
- Muscular endurance: ≤67% 1RM, ≥12 reps, ≤30 seconds rest
Technique and testing
- Test non-fatiguing tests first and aerobic tests last
- Spot overhead and over-the-face lifts; never spot power cleans
- Five-point body contact for seated and supine exercises
Psychology and nutrition
- Inverted-U: performance peaks at moderate arousal
- Replace about 16–24 oz of fluid per pound of body weight lost
- Protein for strength athletes: roughly 1.5–2.0 g/kg/day
Test yourself on CSCS
Reading a summary is the easy part. Take the free 10-question diagnostic to see which of these domains you actually have, then drill the rest.