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NSCA's Essentials of Tactical Strength and Conditioning
by NSCA -National Strength & Conditioning Association
688 Pages
The physical demands of tactical professions such as military, law enforcement, and fire and rescue require those workers to be in top physical condition to perform their jobs well and decrease the risk of injury. NSCA’s Essentials of Tactical Strength and Conditioning contains scientific information to assist in implementing or restructuring strength and conditioning programs at commercial or government fitness centers that work with these tactical athletes to achieve those goals.
Designed primarily as a preparatory resource for the National Strength and Conditioning Association (NSCA) Tactical Strength and Conditioning Facilitator (TSAC-F) certification, the text is also useful as a manual for government agencies or a daily reference for strength and conditioning professionals. Editors Brent A. Alvar, Katie Sell, and Patricia A. Deuster have extensive experience as scholars and practitioners in their respective fields. They have assembled a team of distinguished contributors who bring to light current trends in strength and conditioning through their combined experiences as professionals in the fields of academia, athletic training, firefighting, law enforcement, military, nutrition, physical therapy, and strength and conditioning.
The contributors not only provide foundational knowledge of exercise physiology and biomechanical movement patterns, but they also comprehensively review all of the components necessary for TSAC Facilitators to design and operate successful training programs for tactical athletes. Separate chapters focus on the specific physiological issues related to military, law enforcement, and fire and rescue personnel, including how a strength and conditioning program should directly correlate to their critical job tasks and the specific environmental, occupational, and exposure concerns for each population.
Topics such as nutrition, supplements, injury treatment and rehabilitation, wellness interventions, and assessments and evaluations are discussed for professionals who work with tactical populations. Additionally, exercises, drills, and techniques targeting the specific needs of tactical athletes in areas such as flexibility, mobility, speed, agility, power, and aerobic endurance are described in great detail and accompanied by full-color photos.
Each chapter of NSCA’s Essentials of Tactical Strength and Conditioning begins with learning objectives and incorporates key terms, diagrams, detailed photographs, and key points throughout the text to help guide readers and facilitate comprehension of concepts. Sidebars and sample programs are included in some chapters to help readers apply theoretical concepts in their professional practice.
Additionally, for instructors using the book, or the TSAC-F exam prep symposia, a presentation package plus image bank with more than 300 photos and illustrations is available, making preparation easier with the use of predeveloped materials that correspond with the book’s content.
Ultimately, the goal of NSCA’s Essentials of Tactical Strength and Conditioning is to help prepare those seeking TSAC-F certification and to serve as a resource for professionals so that they can implement an optimal strength and conditioning program targeted for tactical athletes that will decrease their risk of injury and optimize performance.
Chapter 1: Tactical Strength and Conditioning: An Overview
Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA
Katie Sell, PhD, CSCS,*D, TSAC-F
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 Function
Pulmonary Anatomy and Function
Acute Cardiovascular Responses to Exercise
Acute Respiratory Responses to Exercise
Acute Endocrine Responses to Exercise
Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise and High-Stress Situations
Chapter 3: Skeletal Muscle Anatomy and Biomechanics
Michael R. Deschenes, PhD
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
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
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
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
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: Resistance Training Exercise Techniques
Jason Dudley, MS, CSCS,*D, TSAC‐F, RSCC, FMS‐1, USAW‐1
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
Daniel J. Dodd, PhD, CSCS
Comparison of Mobility and FlexibilityTypes 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
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
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 Populations
Dennis E. Scofield, MEd, CSCS
Sarah E. Sauers, MS, CSCS
Barry A. Spiering, PhD, CSCS
Marilyn A. Sharp, MS
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
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
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
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
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
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
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
Frank A. Palkoska, MS, CSCS
Design
Layout and Organization
Policies and Procedures
Safe Training Environment
About the NSCA
The National Strength and Conditioning Association (NSCA) is the world’s leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world’s trusted source of knowledge and training guidelines for coaches, athletes, and tactical operators. The NSCA provides the crucial link between the lab and the field.
About the Editors
Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA, is a professor of health science at Rocky Mountain University of Health Professions. He is a certified strength and conditioning specialist with distinction, registered strength and conditioning coach with distinction, and a fellow of the NSCA. Alvar was named the NSCA’s Educator of the Year in 2016 and is a past member of the NSCA Board of Directors.
At Rocky Mountain University, Alvar served as the director, the associate dean and vice president of university research, the concentration track director for the doctoral program in Human & Sport Performance, and the codirector of the graduate program in health promotion and wellness. Alvar also served as the sport performance director and faculty member at Chandler Gilbert Community College while simultaneously having an appointment as an assistant research professor in the department of exercise and wellness at Arizona State University, where he earned his bachelor’s, master’s, and doctoral degrees. Alvar’s primary research focus is in the area of physical activity related to human performance and occupational preparedness as well as the muscular strength and health-related benefits from resistance training.
Katie Sell, PhD, CSCS,*D, TSAC-F, ACSM EP-C, is an associate professor and coordinator of the undergraduate exercise science program in the department of health professions at Hofstra University. Her NSCA certifications include being a certified strength and conditioning specialist with distinction and a tactical strength and conditioning facilitator. She is also an exercise physiologist certified with the American College of Sports Medicine (ACSM).
Sell has been a volunteer assistant coach for the Hofstra women’s tennis program, a member of the NSCA Tactical Strength and Conditioning Special Interest Group Executive Council, and a consultant to FireFit, which is an interagency wildland firefighter fitness task group. She serves as a physical fitness standards and programming consultant with various professional firefighting departments in the Salt Lake City, Utah, region.
Sell’s primary research interests are in the areas of physical activity promotion among college students and firefighter health, physical fitness, and exercise programming. She received her doctoral degree from the University of Utah, her master’s degree from Southern Illinois University, and her bachelor’s degree from the University of Tennessee at Martin.
Patricia A. Deuster, PhD, MPH, CNS, is a professor in the department of military and emergency medicine at the Uniformed Services University of the Health Sciences (USU) and director of the Consortium for Health and Military Performance (CHAMP), the Defense Center of Excelleence in the area of human performance optimization. A certified nutrition specialist and fellow of the American College of Sports Medicine (ACSM), Deuster is a coauthor of The Navy SEAL Nutrition Guide and The Special Operations Forces Nutrition Guide and the editor of The Navy SEAL Physical Fitness Guide.
Deuster received the Special Operations Medical Researcher Award in 2014 by the Special Operations Medical Association. She is a member of the Order of Military Medical Merit and has served the Department of Defense on its Dietary Supplement Subcommittee, Food and Nutrition Subcommittee, Human Performance Optimization Committee, Population Health Working Group, and Operational Supplement Safety Initiative.
Deuster received her bachelor’s and master’s degrees from the College of William and Mary, her PhD from the University of Maryland, and her MPH from USU. Among her athletic achievements, she has been a tennis professional, nationally ranked marathoner, and qualifier for the first women’s marathon Olympic Trials in 1984.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
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Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
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Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
Save
Save
Save
Save
Save
Save
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
Save
Save
Save
Save
Save
Save
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
Save
Save
Save
Save
Save
Save
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
Save
Save
Save
Save
Save
Save
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
Save
Save
Save
Learn more about NSCA's Essentials of Tactical Strength and Conditioning.
Nutrient Needs During Deployment and Shift Work
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.
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. Consuming a high-protein diet, avoiding a high fat intake, and taking in around 1 g of tryptophan (the amount found in 10 oz or 284 g of turkey) may also improve sleep onset and quality. Melatonin may serve as an alternative to pharmaceutical interventions to promote sleep. Employing optimal nutritional strategies in conjunction with good sleep hygiene can mitigate the deleterious effects of deployment and shift work on performance.
Operating on a Caloric Deficit for Prolonged Periods
Nindl and associates have documented the negative consequences of operating in a prolonged caloric deficit. At the U.S. Army Ranger School, soldiers experiencing 1,000 kcal deficits per day for eight weeks lost 13% body mass, with 6% being fat-free mass. The soldiers also experienced a drop in physical performance, with a 16% decrease in jump height, 21% decrease in explosive power, and 20% loss in maximal lift strength. Similarly, Sharp and colleagues reported a 3.5% decrease loss in fat-free mass, 4.5% loss in O2max, and 4.9% loss in explosive power but no significant change in vertical jump and lifting strength after a nine-month Afghanistan deployment. Such data are not available for tactical athletes within the civilian sector, but similar consequences might be expected.
One of the proven strategies to counter energy restriction and mitigate the associated lean mass losses and performance decrements during prolonged tactical operations is to increase protein intake. The Center Alliance for Dietary Supplement Research (CADSR) and the U.S. Army Medical Research and Materiel Command (USAMRMC) consensus statement recommends a protein intake of 1.5 to 2.0 g/kg body weight (0.7-0.9 g/lb) per day for periods of substantial exertion with inadequate caloric intake.
Coping With Unpredictable Access to Food and Water
Due to operational demands and unpredictable missions, tactical athletes need to be prepared to maintain their fueling at any given moment. One simple way to meet nutritional needs is to carry a protein-rich bar or other whole foods such as nut butters or boiled eggs as a snack. Being prepared is critical. One study of 387 Marines found that a snack bar consisting of 8 g carbohydrate, 10 g protein, and 3 g fat led to fewer medical visits and heat exhaustion cases compared with controls receiving either no snack bar or a snack bar with identical carbohydrate and fat grams without protein. Having a nutritionally balanced snack available at all times can mitigate the consequences of missing a meal.
Although fat intake is usually not a concern because most tactical situations requiring restriction are not long enough to warrant concerns about a deficiency, the type of fat consumed is important. In particular, linoleic acid and omega-3 fatty acids are beneficial. Omega-3 fatty acids, specifically, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are of interest to the tactical athlete because their availability may be limited in tactical situations and prepared snacks. Several medical and nutrition experts recommend supplementation as the most efficient means of increasing EPA and DHA in the tactical athlete. Although no recommendations are yet available for the tactical athlete, ways to increase EPA and DHA in the diet of the warfighter are being explored. Industry and the military are looking for ways to increase the availability of foods high in omega-3 fatty acids by enhancing the omega-3 content of various foods, including chicken, baked goods, milk, and eggs.
Hydration is also a concern during unexpected and unplanned missions because of the negative effects even mild dehydration can have on cognitive function, mood, and marksmanship. Given that 1 quart (1 L) of water weighs 2 pounds (1 kg), the total weight of the load to be carried by tactical athletes may limit the amount of water carried. Nolte and colleagues recommended a minimum volume of 300 ml (10 fl oz) per hour for soldiers undergoing a 16 km (10 mi) rucksack march when the temperature was only 24.6°C (76.3°F). Fluid intakes for wildland firefighters are somewhat higher during work in hot environments (up to 39°C [102°F]) and will likely range from 300 to 1,000 ml (10-34 fl oz) per hour depending on the ambient temperature. See the previous box on mission hydration for guidance. Planning for extra water via air drops or using known safe water sources in the area with the appropriate prophylactics such as iodine tablets are other ways to circumvent carrying the extra weight.
Key Point
Establish a nutrition and hydration plan before the mission and an alternative plan in case the mission goes long so the tactical athlete remains fueled regardless of the situation.
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Modification of Exercises to Allow Injured Individuals to Continue Training
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.
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. Though a full discussion of resistance training for the tactical athlete is covered in other chapters, it is instructive to note at this point the distinction between isolated and integrated resistance training.
Shoulder
Efficient use of the shoulder demands mobility and stability of the articulation between the scapula and the thorax. The scapula serves as the base of support for upper extremity movement. If it is not in the right place at the right time, or if it shifts too easily under load, then excessive strain is transmitted to the shoulder joint.
Although optimizing motion and stability of the scapula is a rehabilitation concern, TSAC Facilitators should recognize the role of the scapula and observe for optimal mechanics during all activities. Once scapular mechanics are sufficient, traditional upper body exercises may begin. Frequently, pressing movements must be modified to accommodate shoulder pathology. Dumbbells or kettlebells are usually preferable to the barbell in pressing movements because they allow the movement to occur in the scapular plane rather than the frontal plane. Note the arm and dumbbell angle in figure 16.13.
Starting position for dumbbell press in the scapular plane.
For people who experience a painful arc of motion during pressing activities (usually 60°-120° and commonly diagnosed as impingement), the push press allows the weight to move through the range with minimal shoulder strain. Once the weight is overhead and aligned, many tactical athletes with shoulder conditions tolerate a variety of total body exercises such as the single-arm overhead split squat, shown in figure 16.14. For such overhead exercises, the elbow is straight and the head and spine are aligned perpendicular to the ground. The TSAC Facilitator should also monitor overhead exercises for excessive elevation of the scapula. Common cues are "pack the scapula" or "place your shoulder blade in your back pocket." However, those cues should not be used until the arm is fully overhead; otherwise the exerciser might not achieve sufficient upward rotation of the scapula.
Single-arm overhead split squat.
Anterior instability is another common shoulder problem for tactical athletes. The primary precaution is to avoid horizontal abduction and external rotation (high-five position). The dumbbell floor press (figure 16.15) uses the floor to limit horizontal abduction, although bench-pressing with a barrier on the chest achieves a similar effect. People with anterior shoulder instability should avoid behind-the-neck presses or pulldowns; this is a sound precaution for shoulder protection in general.
Dumbbell floor press.
Posterior instability of the shoulder is less common. The primary precaution is to prevent forces that drive the arm posteriorly. Pressing movements require excellent control of the scapula, which should be trained during rehabilitation. Initial pressing activities are modified, using only a wide grip to promote a congruent position of the humerus and scapula.
Using a cable system to train reciprocal push - pull movements can train rotation of the entire kinetic chain (see figure 16.16). Note the weight shift and rotation of the hips, pelvis, midback, and shoulder girdle. Very little motion occurs in the lower back. This exercise is also effective for training neuromuscular control of the shoulders. The TSAC Facilitator should cue the tactical athlete to lead with retraction of the scapula (and follow with the arm) on the pulling side. On the pushing side, care is taken to ensure that the hand does not lag behind the forward rotation of the pelvis, trunk, and shoulder girdle. Note also in figure 16.16 that adjustment of the pulley height and direction of the hand movement should be considered in light of the tactical athlete's unique needs. For example, some individuals will better tolerate a lower finishing position of the pushing arm compared to that shown in figure 16.16.
Reciprocal push - pull: (a) starting position; (b) final position.
The following suggestions are offered to tactical athletes looking to manage shoulder problems:
- Carefully consider the volume and intensity of pressing movements. Although the bench press is a staple of resistance training in tactical populations, large compressive and shearing loads are common. The TSAC Facilitator and the tactical athlete must perform a risk-to-benefit analysis. It is best to train pressing movements that contribute to function and are modified to accommodate individual restrictions. Always use strict, mechanically correct form, and choose a conservative progression of volume and intensity.
- The clean and jerk, snatch, and overhead squat are commonly performed by tactical athletes, but they come with some risk to the shoulders and spine. Master the coordination of those lifts with feedback from an exercise professional and quality reps with a light weight. If the tactical athlete does not demonstrate effective technique using a lightweight stick or bar, loaded overhead movements should not be attempted.
- Kettlebell get-ups may be used in the functional phase to integrate stability of the shoulder, core, and legs. As with any complex movement, approach the learning process with the intent of achieving mastery part by part and in due time, not in minutes. While developing technical mastery of the exercise, keep the load modest and avoid a high level of fatigue.
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Program Design and Sample Training Approaches
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, multijoint movements, with an emphasis on upper body and lower body strength and power development, in addition to posterior chain development.
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, multijoint 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. Additionally, upper body strength and muscle mass are contributing factors in load carriage performance. Studies have shown that strength training can greatly improve performance on military physical tasks, and specifically load carriage, even when load carriage is not incorporated in the training plan.
Although military tactical athletes have good overall fitness levels compared with the general population, they may be lacking an adequate strength and power foundation, and they may have limited experience training compound, multijoint movements (e.g., squat, bench press, deadlift) and power exercises (e.g., power clean). For this reason, the TSAC Facilitator will likely have to allocate time for teaching and reinforcing correct technique when implementing resistance training programs. If military personnel are conducting off-duty PT on their own or are involved with commercial programs, the TSAC Facilitator may have to reteach movement patterns or incorporate exercises to correct movement deficiencies. Based on anecdotal experiences, it is thought by military and research professionals that weak gluteal and hamstring muscles are common in military athletes due to the heavy emphasis on running combined with tightness in the hip flexors and quadriceps dominance. These issues must be addressed because strong gluteal musculature and hip extension capability (power) are critical to strength and power development. Furthermore, well-balanced musculature around all sides of a joint not only improves athletic performance but also has been observed to reduce injury risk, particularly overuse injury or injury related to load carriage.
Military physical readiness doctrine outlines the principles of "train to standard" and "train to fight". Mastery of various physical tasks enables a warfighter and thus the unit to perform the mission effectively. Accordingly, training should be tough, realistic, physically challenging, and safe. The PT program should focus on the tasks associated with combat - lifting and loading weapons, reacting to and evading contact, evacuating casualties, moving under fire, navigating across uneven terrain from one point to another, performing individual and team movements, and performing combatives (see table 19.6). The TSAC Facilitator can refer to these physical tasks to gain a general understanding of common warfighter tasks and the physical capabilities needed to perform them. This will be helpful in developing training programs to meet the warfighter's needs.
Key Program Variables
Previous literature has described the acute program variables that can be manipulated in a strength and conditioning program to attain various athletic goals. In short, exercise choice, exercise order, amount of load, type of load (e.g., accommodating resistance, regular weight), intensity (e.g., sets and reps, volume), and rest periods all influence the adaptations to resistance training. These variables can be manipulated to result in the desired outcomes. For example, optimal strength development requires heavy loading in the 1RM to 3RM range, and within a given strength-based workout, one must use longer rest periods of 2 minutes or more to maximize force production. Some experts even advocate 3 minutes or more. A hypertrophy-based protocol allows for loading in the 6RM to 12RM range combined with moderate rest periods of 30 to 90 seconds. On the opposite end of the spectrum, when conducting metabolic training, shorter rest periods are appropriate. However, loading must be adjusted because the force needed to lift heavy loads cannot be maintained with short rests.
Care must be taken with metabolically demanding workouts because of their taxing nature and the catabolic hormonal environment that results. Cumulative exposure to catabolic hormones can create a hormonal environment that is counterproductive to optimal strength and power development. Two to three metabolic workouts per week are generally enough to maintain metabolic adaptions to exercise. Incorporating more than that can yield counterproductive results, particularly when combined with frequent endurance exercise and other demanding military training.
Manipulation of acute program variables (e.g., exercise choice, loads, rest periods) ensures that military personnel develop the necessary strength and power foundation while allowing for optimal recovery. With military athletes in particular, the demands of the profession and the need to be mission ready year-round necessitate optimal recovery from exercise stress. Varying exercises and loading over the course of the training program ensures optimal development and maximizes recovery, thereby reducing the risk of nonfunctional overreaching, a common occurrence with intense training. Another factor that influences the choice and order of exercise is an assessment of the athlete's strengths and weaknesses. Weak body parts can be trained early in the workout to emphasize weak or lagging muscle groups, and manipulation of the acute program variables can ensure that appropriate emphasis is placed on lagging areas.
Program Scenarios
No one-size-fits-all strength and conditioning program exists that will be appropriate for all service members. As mentioned, optimal programming must address the physical requirements of the military personnel's occupational specialty and the unit's mission, and it must factor in constraints such as competing military training requirements that must be prioritized in a given training cycle; military personnel's availability, readiness, and motivation to train; and special considerations for the individual's goals, strengths, and weaknesses. Personal factors, such as home life or disrupted sleep schedules, will also affect training outcomes. To implement a program that is not only effective but is one that military personnel can adhere to, the TSAC Facilitator should maintain flexibility in the program design, such as using the flexible nonlinear approach or short training blocks of three to four weeks with adequate recovery and deloading periods. Chapter 10 provides more information on periodization and sample programs that can be used as a starting point for developing a training program for a military population, and other publications also provide examples.
A sample training program for a Ranger unit is provided in table 19.7. This program incorporates a resistance training schedule using a flexible nonlinear program. The TSAC Facilitator can then change the programs related to circuit training, strength, power, endurance, or combat-related training. The key is to make the program work with the operational demands and time constraints of the MOS and the unit in order to train the elements needed for combat readiness, including anaerobic endurance, cardiorespiratory function, and strength and power for demanding tasks, as discussed in detail elsewhere. The program shows what might be done on base and then during predeployment, deployment, and postdeployment. Using knowledge of program design from this book and others will allow the TSAC Facilitator to develop programs in response to individual and unit demands during these three periods of military service.
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