The purpose of this article is to address the key elements when designing a training program for firefighters, provide evidence for utilizing circuit training, and suggest recommendations on how to incorporate circuit training into the training program.

This excerpt from NSCA’s Essentials of Sport Science describes strength as a velocity-dependent concept.

Posture begins with proper rib cage position, which leads to better breathing and ultimately, better athletic performance. Jason Masek discusses the important role that postural restoration plays in strength and conditioning during the 2015 Coaches Conference.

This excerpt from Developing Power explains how to use bands for variable resistance training.

Tactical facilitators need to understand the movement patterns that first responders encounter because they can have a profound effect on underlying biomechanics and may contribute to excessive tissue loads.

This NSCA Coach article examines strength and conditioning strategies for collegiate distance runners to build performance for outdoor competition. Visit NSCA online to read about sport science.

The path to the top is not always linear. For Jill Costanza, it included returning to school and stops in collegiate and military performance before becoming Director of Sport Science and Assistant Strength and Conditioning Coach with the National Football League (NFL) Detroit Lions. Costanza describes today’s sport science landscape as a “Wild West,” where definitions differ by perspective. Her focus centers on assessing the athlete and program effectiveness against the demands of the game to identify holistic interventions. She outlines how intentional systems, a clear communication funnel, and data visualizations help athletes and stakeholders understand the “why,” build buy-in, and tap into competitiveness. Addressing common misconceptions, Costanza clarifies that elite athletes can still have foundational qualities that need rewiring. She emphasizes movement quality, proprioception, and breathing while adapting for individual needs and neurological fatigue. Learn how to build sport science systems, turn insights into action, and keep progressing on your professional path. Reach out to Jill by email at: jill.costanza@lions.nfl.net | Find Eric on Instagram: @ericmcmahoncscs and LinkedIn: @ericmcmahoncscs Join the NSCA Football Special Interest Group (SIG) and explore 24 other specialized communities designed to support your development on the Special Interest Groups page.

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This article is a personal perspective of creating and providing a fitness assessment and resistance training program from scratch to a large law enforcement organization.

Olympic-style lifting, functional training, powerlifting, and bodybuilding should all be considered when designing a program to improve general health, fitness, and functional capacity.