Nsca Tsac Report 1

NSCA TSAC REPORT • ISSUE 01

SEPTEMBER 2007

TSAC REPORT The Tactical Athlete Mark D. Stephenson, CSCS,*D, ATC

Contents 1.1 The Tactical Athlete

A new breed of athletes help to protect our communities.

1.2 Rest and Recovery

Learn the importance of proper rest intervals and recovery stategies.

1.4 Suspension Training

Re-discover an exercise method that strengthens the total body.

1.8 Exercise Technique: The Turkish Get-Up Learn how to develop total body strength, stability, and coordination using this old strongman exercise.

W

ho is the Tactical Athlete? The Tactical Athlete is anyone whose operational readiness requires speed, strength, agility, endurance, and quickness. In other words, most military, police, firefighters, and rescue personnel that are forced to perform in the tactical environment to execute their mission/ operations. Based on the physical needs and skills required to successfully carry out their job duties it is necessary for these individuals to physically condition and prepare themselves as if they were professional athletes.

The Tactical Strength and Conditioning (TSAC) program’s primary purpose is to develop operational fitness for Military and Law Enforcement personnel. When developing a comprehensive strength and conditioning program, operators and officers must consider the physical demands of operational related activities in order to optimize physical performance. Physical training for operational performance is not a new concept. In fact, throughout history warriors and soldiers physically trained by performing various strength and conditioning exercises that later evolved into athletic events, such as boxing, wrestling, and many track and

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field events1. However, unlike the modern day athlete, these soldiers were not training for specific sports. They were training to be stronger, and more powerful and agile than their enemies on the battlefield. Their superior athletic prowess was developed for the primary purpose of becoming physically prepared for battle. Ironically, the traits that we generally consider to be components of athleticism were requisite based on the demands of war. Thus, many of the first competitive athletes were actually soldiers. Typically, the tactical operator devotes time to improving operational skill without much focus on improving operational strength, conditioning and/or nutrition. Unfortunately, this does not adequately prepare the officer/operator for operational fitness or readiness. As with a professional athlete, a professional operator in the law enforcement community is obligated to maintain a certain level of operational fitness. By implementing the latest cutting edge training methods and fundamental scientific principles, the TSAC program focuses on enhancing athleticism for today’s tactical operator. Thus, the tactical athlete is born. 

Pangrazi, R.P. (2004). Dynamic Physical Education for Elementary School Children (14th ed. ). Menlo Park, CA: Addison-Wesley.

National Strength and Conditioning Association • www.nsca-lift.org/TSAC

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SEPTEMBER 2007

Rest and Recovery: The Forgotten Training Component Keith E. Cinea, MA, CSCS,*D, NSCA-CPT,*D

T

raining is a key component for any recovery time required between workouts athlete. As a tactical athlete, you un- depends on several variables. These variderstand how improved strength, power, ables include: training history, training or whatever parameter you are work- intensity, volume, and program goals. ing on will benefit you in becoming operationally fit. You also understand that As more years of training are accumulated, training will help you improve in these less recovery time is needed because the areas to allow you to maintain a high level body has adapted to the training. Howof operational readiness. The question is ever, as the tactical athlete gets older (40’s when do all the sets and repetitions pay – 50’s) the more time they may need to off, when do the adaptations occur? These recover. Beginners require more recovery adaptations occur during recovery, which time than experienced athletes. Beginis why recovery is such a vital component ners should train with 48 hours of recovto your training. However, recovery often ery between strength training sessions. is not seen as important. In reality, the A program with this type of frequency bottom line is that without proper re- lends itself nicely to a Monday, Wednescovery, your body will not achieve all the day, Friday design (see Table 1 below). potential benefits from training. More experienced athletes require highSo how do you determine how much er intensities and volumes to continue recovery time you need? The amount of seeing gains with training. As training

Monday

Tuesday

Wednesday

Thursday

Friday

Bench Press

Recovery Day

Bench Press

Recovery Day

Bench Press

Squat

Squat

Squat

Row

Row

Row

Shoulder Press

Shoulder Press

Shoulder Press

Leg Curl

Leg Curl

Leg Curl

Lat Pull Down

Lat Pull Down

Lat Pull Down

Triceps Extension

Triceps Extension

Triceps Extension

Bicep Curl

Bicep Curl

Bicep Curl


experience, intensity, and volume increases, so should recovery time. As a result experienced athletes may train with 72 hours of recovery between workouts of the same muscle group. This is the key to building more time into workout sessions. Beginners only require 48 hours of recovery between workouts, and they are most likely performing full body workouts. The advanced athlete requires more frequency, intensity, and volume to achieve their goals, while working with a larger recovery period. So their workouts are divided or split so that opposing muscle groups or body parts are targeted on consecutive days. For example, a common split is to perform upper body exercises on Monday and Thursday and lower body exercises on Tuesday and Friday. This provides four training days per week. Although each area is only targeted twice per week versus the three times per week with the beginners program, more time is available to train each area (see Table 2 next page). Now there is more time in each training session since only half of the body is tar-

Table 1 Sample Beginner Workout with 48 hours rest.

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SEPTEMBER 2007

Monday

Tuesday

Wednesday

Thursday

Friday

Bench Press

Leg Press

Recovery Day

Bench Press

Leg Press

Row

Leg Curl

Row

Leg Curl

Shoulder Press

Leg Extension

Shoulder Press

Leg Extension

Lat Pull Down

Calf Raise

Lat Pull Down

Calf Raise

Triceps Extension

Triceps Extension

Biceps Curl

Biceps Curl

geted that day. This way more exercises, or higher volumes and intensities, can be used. Additionally, longer rest periods can be used in between sets. This four-day spilt provides 72 hours of recovery between upper body exercises. Additionally, it will provide 72 hours of recovery between lower body exercises. This longer recovery time is vital for adaptations to occur with advanced programs. Program goals also affect recovery. A program that places you in a phase of training where the goal is to improve power (such as pre-season), then the training intensity should be very high. As a result of high training intensity, recovery should be high as well. A program that places you in a phase of training where the goal is maintenance, not improvement, intensity and volume should decrease. Consequently, less recovery is needed when the goal is maintenance. Although it does little good to recover so rapidly from a workout that may not be repeated for a week, it does play a part when complete recovery from the workout is needed for executing operations/missions.

Guidelines for Recovery Recovery from working out is important, but it does not mean doing nothing. One option is an active recovery. For a beginner who is not performing strength training on Tuesday or Thursday, a light cardiovascular workout or recreational game may be an option. For more experienced individuals, moderate conditioning can be done on your recovery days. If by your next weight training session you do not feel you have the same energy or intensity, then your recovery day was too intense. The key is to keep the intensity light, and not go all out during the active recovery workout. The body still needs to continue recovering from the previous workout, and does not need the cumulative stress of an additional intense workout. Other things to consider during recovery are sleep, nutrition, and hydration. All these things tend to come into play during recovery. If you are not drinking enough water, getting enough sleep, or eating the right things, your body may not completely recovery from the workout. Although you may not be in the weight room on your recovery day, you

Table 2 Sample Advanced Workout with 72 hours rest.

need to be mentally aware that you are recovering, and act accordingly.

Optimizing Recovery If your recovery time is too short, you may reach a state called “overtraining”. During overtraining performance decrements occur, along with feelings of fatigue and staleness. On the other end of the spectrum, if too much recovery time is used, the maximum possible potential at that time will not be realized. Worse yet, in a program that is properly designed you may actual detrain, or lose the attributes you are trying to improve. Recovery is a key component of any training or conditioning program, but not one that many individuals consider. The weight room is important; however, all the changes you are driving for need time to occur. The only time that any changes may occur is during your recovery time. It may not be the most exciting part of your training program, but it is just as important as every set and repetition that you perform. So be sure when designing your training program to include appropriate recovery periods. 

This article originally appeared in the NSCA’s Performance Training Journal 4.2


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SEPTEMBER 2007

Sample Suspension Training Program Day 1 • Suspended Crunches 2 x 10 • Side Planks 2 x 10 each side • Hamstring Bicycles 2 x 10 each • Hip Press 2 x 10

Day 2 • Suspended Oblique Crunch 2 x 10 each side • Suspended Pendulum 2 x 10 each side • Body Saw 2 x 10 • Suspended Pikes 2 x 10

Suspension Training Mark D. Stephenson, CSCS,*D, ATC

F

or Special Operation Forces (SOF) and elite law enforcement personnel (SWAT), keeping themselves in top physical condition is a matter of life and death. Deployment issues and lack of facilities or funding may limit the ability of these elite forces to maintain the high level of fitness required. Finding an affordable method to maintain operational physical readiness has been difficult until recently.

Now a new method of training called suspension training can be used for those facing deployment and/or a lack of proper training facilities. Suspension training was re-introduced as method of training by former navy SEAL Randy Hetrick who was responsible for the physical fitness of his team members2. Deployed soldiers do not necessarily have weight training facilities and often have to resort to implement training for resistance.

Looking for ways to maintain his and his team’s operational readiness, Randy utilized parachute cords and materials that he looped over elevated beams to increase resistance for rows and presses using only body weight and gravity, thus suspension training was born. Randy realized by adjusting his position in relation to gravity he could increase and decrease the resistance. His team trained with these materials and discovered that they not only maintained their strength throughout deployment but increased it as well. Suspension training uses only body weight and simple physics such as gravity, fulcrums, and vectors. This simplicity allows for unlimited creation of full body exercises and functional movement patterns. Resistance can be adjusted from 5% to 100% of the user’s bodyweight. All that is required is the suspension training straps and an anchor point that can hold the bodyweight of the user. Today suspension training is used not only by the military but by all levels of athletes. Suspension training has several advan-


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NSCA TSAC REPORT • ISSUE 01 tages. First, suspension training allows the operator the mobility of a full strength training program with minimal equipment to be implemented anywhere. Second, suspension training is user friendly and allows for creativity. Thirdly, suspension training develops full body strength as well as metabolic conditioning. Suspension training is used in the TSAC training program with both soldiers and police. Unlike most athletic programs, our tactical athletes may be much older and suspension training has less impact on the joints. At the NSCA Human Performance Center (HPC) we use suspension training for recovery workouts as well as high intensity workouts.

SEPTEMBER 2007

Figure 1

Figure 2a

Core strengthening is important for any type of performance and suspension training enables the user to develop both core stability and strength. A strong core means a strong low back. At the NSCA’s HPC we have developed a low back strengthening program for SWAT and SOF operators. Implementing a suspension training routine targeting the core will help reduce low back discomfort. Although a daily lumbo-pelvic stability program is recommended1, training the core as little as twice per week may be effective in strengthening the trunk musculature.

Suspended Crunches

(figure 1)

Figure 2b

Start in a prone position with the feet in straps and the hands in a push-up position. Begin by lifting the hips up and pulling both knees into the chest before returning to the start position.

Side Planks

(figures 2a and 2b) Start with the feet in the straps while lying on your side, supported by the arm. Begin by lifting the hips upward and reaching with the free arm towards the sky. Then take the free arm and slowly reach under the body and “tap” the ground before returning to the start position.

Figure 3

Hamstring Bicycles

(figure 3)

Start in the supine position with the feet in straps and the hands along side the body on the ground. Keeping the legs straight, push the heels into the strap, lifting the hips off the ground. Begin by pulling one heel towards the buttocks and then return it to the start position while bringing the other heel towards the buttocks. Continue to alternate for the desired number of repetitions. National Strength and Conditioning Association • www.nsca-lift.org/TSAC

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SEPTEMBER 2007

Figure 4

Figure 6

Figure 5

Figure 7

Hip Press

Suspended Pendulum

(figure 4)

(figure 6)

Start in the supine position with the feet in straps and the hands along side the body on the ground. Bend the knees to 90 degrees, keeping the feet flexed towards the shins. Begin by pushing the heels into the strap and lifting the hips towards the sky, keeping the knees at 90 degrees. Return to the start position.

Start with the feet in straps and the hands in a push-up position. Begin by “piking” at the hips, bringing the feet toward the hand on one side of the body, then return to the middle and pike again, bringing the feet toward the hand on the other side of the body. Repeat for the desired number of repetitions.

Suspended Oblique Crunch

Body Saw

(figure 5)

(figure 7)

Start with the feet in straps and the hands in a push-up position. Begin by bringing both knees towards the arm on one side of the body, then return to middle and bring both knees towards the arm on the other side of the body. Repeat for the desired number of repetitions.

Start in a prone position with the feet in straps and the body supported by the elbows and forearms. Begin by pushing the forearms forward causing the body to move backwards, hold, and return to the start position.


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SEPTEMBER 2007

Suspended Pike

(figure 8)

Start in prone position with the feet in straps and the hands supporting the body in a push-up position. Begin by slowly “piking” at the hips, pulling the feet towards the hands. Hold this position, and then return slowly to the start position. Suspension Training is an innovated way to train the entire body and may give you a logistical advantage to implementing a physical conditioning program for your team. As with any training method, the emphasis is greatly dependent on your or your team’s needs.  1 2

Gamble P. (2007). An Integrated Approch to Training Core Stability. Strength and Conditioning Journal, 29(1):58 – 68. TRX Suspension Trainer Manual, Origins of the TRX; Fitness Anywhere, Inc., San Francisco, CA; 2005

Participating in the 2007 Endurance Training Symposium enters you for a FREE iPOD® Nano and Nike + iPod Sport Kit. One iPOD® Nano and Nike + iPOD Sport Kit is drawn on Friday, October 19, 2007. You do not need to be present to win. Registrants have 1 in 120 chance of winning. If you win, you agree for us to use your name and picture for promotions and testimonials on NSCA advertisements, publications and web site. If you have any questions about winning the iPod® Nano and Nike + iPod Sport Kit, please contact the NSCA Conference Department at 800-815-6826.


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SEPTEMBER 2007

Figure 1

Figure 2

Figure 3

Figure 4

Exercise Technique: The Turkish Get-Up Jay Dawes, MS, CSCS, NSCA-CPT,*D

I

n many operational situations the tactical athlete may be required to hold an item or implement overhead, such as when holding equipment or weapons while crossing water, in order to successfully complete their mission. The Turkish get-up is an old strongman exercise used to develop strength and stability in the muscle of the trunk (abdominals, lower back, and shoulders) and requires total body coordination, awareness, and agility.

Equipment Needed Dumbbell, barbell, ruck sack, or other weighted implement.

Starting Position Begin by grasping a dumbbell or barbell in one hand, and while keeping the weight close to the chest, slowly sit down and lie back until your back is flat against the ground. Bend one knee

until the foot is in full contact with the ground and tuck the opposite leg underneath. Then extend the arm and press the weight into a position directly over the chest (Figure1)

Ascent

(Upward Movement)

While keeping the arm fully extended and the weight in the air, shift your body weight to the free, supportive hand (Figure 2), get up on one knee (Figure 3), and stand without allowing the arm to flex or the weight to touch the ground (Figure 4).

Descent

(Downward Movement) Return to the starting position by kneeling down on the same knee as in the ascent, and using the support hand to assist in retuning to the starting position previously described. 


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SEPTEMBER 2007

Purpose

The TSAC Report’s purpose is to disseminate peer reviewed information specifically targeted to the training of the tactical athlete.

Staff

Photo courtesy of Colorado Springs Police Deptartment.

Content Editor Mark Stephenson, CSCS,*D, ATC

Contributors Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D Keith Cinea is the Publications/Communications Director for the National Strength and Conditioning Association.

Jay Dawes, MS, CSCS, NSCA-CPT,*D Jay Dawes is the Director of Education for the National Strength and Conditioning Association and serves as an assistant coach in the NSCA Human Performance Center. Jay is also pursuing his PhD in Health and Human Performance from Oklahoma State University.

Managing Editor Keith Cinea, MS, CSCS,*D, NSCA-CPT,*D

Mark Stephenson, CSCS,*D, ATC Mark Stephenson is the Director of the NSCA Human Performance Centerand heads up the NSCA Tactical Strength and Conditioning program. Stephenson is responsible for the physical training of Colorado Springs Police Tactical Enforcement Unit (SWAT) and ODA teams from 10th Group Special Forces at Ft. Carson, CO. Mark completed his Bachelors degree from Rhode Island College and is a Master’s candidate at Rocky Mountain University of Health Professions. He is also a NATA Certified Athletic Trainer.

Ask The Expert

Art Direction John Conner

NSCA Mission As the worldwide authority on strength and conditioning, we support and disseminate research-based knowledge and its practical application, to improve athletic performance and fitness.

Contact NSCA TSAC 1885 Bob Johnson Drive Colorado Springs, CO 80906 phone: 800-815-6826 email: [email protected]

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Ask the Expert is an opportunity for you to ask our experts about your operational fitness uncertainties. Email your questions to [email protected].


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Nsca Tsac Report 1

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