Nsca’s Essentials of Tactical Strength and Conditioning

688 Pages·2017·55.83 MB·english

by  National Strength & Conditioning Association Us)

NSCA’s Essentials of Tactical
Strength and Conditioning
Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA
Rocky Mountain University of Health Professions, Provo, UT
Katie Sell, PhD, CSCS,*D, TSAC-F
Hofstra University, Hempstead, NY
Patricia A. Deuster, PhD, MPH, CNS
Consortium for Health and Military Performance (CHAMP)
Uniformed Services University of the Health Sciences, Bethesda, MD
Editors
Library of Congress Cataloging-in-Publication Data
Names: Alvar, Brent A., editor. | Sell, Katie, editor. | Deuster, Patricia
A., editor. | National Strength & Conditioning Association (U.S.), issuing
body.
Title: NSCA’s essentials of tactical strength and conditioning / Brent A.
Alvar, Katie Sell, Patricia A. Deuster, editors.
Other titles: National Strength and Conditioning Association’s essentials of
tactical strength and conditioning | Essentials of tactical strength and
conditioning
Description: Champaign, IL : Human Kinetics, [2017] | Includes
bibliographical references and index.
Identifiers: LCCN 2016035892| ISBN 9781450457309 (print) | ISBN 9781492546146
(e-book)
Subjects: | MESH: Physical Fitness | Resistance Training--methods | Emergency
Responders | Military Personnel
Classification: LCC RA781 | NLM QT 256 | DDC 613.7/1--dc23 LC record available at https://lccn.loc.gov/2016035892
ISBN: 978-1-4504-5730-9 (print)
Copyright © 2017 by the National Strength and Conditioning Association. Copyright claim excludes chapters 6, 8, 15, 19, 20, and 22,
which are works of the U.S. Government.
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or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage
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We thank the National Strength and Conditioning Association in Colorado Springs, Colorado, for assistance in providing the location
for the photo shoot for this book.
Study questions written by Shelby Williamson.
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Contents
Preface ix
Chapter 1 Tactical Strength and Conditioning: An Overview . . . . . . . . . . . .1
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 2
Duties of a Tactical Athlete 3
Job Analysis of a Tactical Athlete 5
Assessment of the Individual 6
Program Design 6
Chapter 2 Cardiopulmonary and Endocrine Responses and Adaptations
to Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9
Denise Smith, PhD
Cardiovascular Structure and Function 10
Pulmonary Anatomy and Function 16
Acute Cardiovascular Responses to Exercise 17
Acute Respiratory Responses to Exercise 19
Acute Endocrine Responses to Exercise 19
Chronic Adaptations of the Cardiopulmonary and Endocrine Systems to Exercise
and High-Stress Situations 20
Chapter 3 Skeletal Muscle Anatomy and Biomechanics . . . . . . . . . . . . . . . .25
Michael R. Deschenes, PhD
Raymond W. McCoy, PhD
Bones and the Skeleton 26
Skeletal Muscle 28
Muscle Mechanics 34
Neuromuscular Anatomy 35
Neural Responses During Exercise 39
Biomechanical Principles 40
Types of Muscle-Strengthening Exercises 43
Biomechanical Factors Affecting Muscle Strength 45
Chapter 4 Physiological Adaptations and Bioenergetics . . . . . . . . . . . . . . .49
Todd Miller, PhD, CSCS,*D, TSAC-F, FNSCA
Bioenergetics and Metabolism 50
Physiological Adaptations to Exercise 56
Detraining and Retraining 62
iii
iv Contents Contents
Chapter 5 Basic Nutrition for Tactical Populations . . . . . . . . . . . . . . . . . . . .69
Steve Hertzler, PhD, RD, LD
Amanda Carlson-Phillips, MS, RD, CSSD
Guidelines for Dispensing Nutrition Information 70
Step 1: Understand the Demands of the Tactical Athlete 72
Step 2: Understand Basic Fueling Concepts 73
Step 3: Provide Nutritional Guidance 85
Step 4: Create Nutritional Recommendations to Support Performance and Recovery 89
Providing Guidance on Energy Balance and Nutrition Tools 94
Chapter 6 Tactical Fueling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .101
Maj. Nicholas D. Barringer, PhD, RD, CSCS,*D, CSSD
Maj. Aaron P. Crombie, PhD, RD
Nutritional Needs of Tactical Athletes 102
Nutrient Requirements of Tactical Athletes Under Various Conditions 103
Nutrition-Related Conditions and Chronic Diseases of Tactical Athletes 109
Chapter 7 Ergogenic Aids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
Abbie E. Smith-Ryan, PhD, CSCS,*D, FNSCA, FISSN
Colin D. Wilborn, PhD, CSCS, ATC
Eric T. Trexler, MA, CSCS
Regulation of Dietary Supplements 114
Anti-Doping Agencies and Dietary Supplement Resources 117
Risk Stratification of Supplements 118
Common Performance-Enhancing Substances: Potential Benefits, Risks, and Side Effects 119
Illegal Performance-Enhancing Substances 128
Signs and Symptoms of Ergogenic Aid Abuse 131
Chapter 8 Testing and Evaluation of Tactical Populations . . . . . . . . . . . . .135
Maj. Bradley J. Warr, PhD, MPAS, CSCS
Patrick Gagnon, MS
Dennis E. Scofield, MEd, CSCS,*D
Suzanne Jaenen, MS
History of Fitness Testing in Tactical Occupations 136
Types of Performance Tests 138
Testing Procedures 143
Evaluation of Performance Test Results 146
Use of Performance Test Results 148
Chapter 9 Development of Resistance Training Programs . . . . . . . . . . . . .157
Nicholas A. Ratamess, PhD, CSCS,*D, FNSCA
Needs Analysis 160
Resistance Training Program Design 162
Contents Contents v
Chapter 10 Periodization for Tactical Populations . . . . . . . . . . . . . . . . . . . .181
G.Gregory Haff, PhD, CSCS,*D, FNSCA
Defining Periodization 182
Goals of Periodization 183
Principles of Periodization Models 183
Structural Components of Periodized Training 186
Sequencing and Integrating Training 197
Applying Periodization Theory to Deployment-Based Tactical Athletes 199
Applying Periodization Theory to Nondeployed Tactical Athletes 204
Chapter 11 Resistance Training Exercise Techniques . . . . . . . . . . . . . . . . . .207
Jason Dudley, MS, CSCS,*D, TSAC-F, RSCC
Brad Schoenfeld, PhD, CSCS, NSCA-CPT, FNSCA
Performing Exercises With Alternative Implements 208
Warm-Up Before Resistance Training 208
Guidelines on Body Stance and Alignment, Breathing, and Spotting 208
Chapter 12 Flexibility and Mobility Exercise Techniques
and Programming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .261
Mark Stephenson, MS, ATC, CSCS,*D, TSAC-F
Daniel J. Dodd, PhD, CSCS
Comparison of Mobility and Flexibility 262
Types of Flexibility and Mobility Exercises 265
Exercise Technique and Cueing Guidelines 267
Program Design 302
Chapter 13 Plyometric, Speed, and Agility Exercise Techniques and
Programming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .307
Mike Barnes, MEd, CSCS, NSCA-CPT
Jay Dawes, PhD, CSCS,*D, NSCA-CPT,*D, FNSCA
Plyometric Training 308
Speed Training 342
Agility Training 371
Chapter 14 Aerobic Endurance Exercise Techniques and Programming . . .393
Matthew R. Rhea, PhD, CSCS,*D
Brent A. Alvar, PhD, CSCS,*D, RSCC*D, FNSCA
Warming Up Before Aerobic Endurance Training 394
Exercise Techniques and Cueing Guidelines 394
Step 1: Exercise Mode 395
Step 2: Training Frequency 405
Step 3: Training Intensity 406
Step 4: Exercise Duration 408
Step 5: Exercise Progression 408
Program Design Recommendations 412
vi Contents Contents
Chapter 15 Evidence-Based Approach to Strength and Power Training to
Improve Performance in Tactical Populations . . . . . . . . . . . . . .417
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 418
Optimizing Occupational Performance 423
Applying Principles of Strength and Power Training 425
Chapter 16 Care and Rehabilitation of Injured Tactical Populations . . . . . .433
Danny McMillian, PT, DSc, OCS, CSCS, TSAC-F
Common Injury Prevalence and Risk Factors 434
Phases of Tissue Healing 435
Causes, Signs, and Symptoms of Overtraining Syndrome 437
Maintenance of Training Status During Rehabilitation and Reconditioning 438
Guidelines for Injury Care and Rehabilitation 451
Chapter 17 Physiological Issues Related to Fire and Rescue Personnel . . . .455
Katie Sell, PhD, CSCS,*D, TSAC-F,*D
Mark Abel, PhD, CSCS,*D, TSAC-F,*D
Joseph Domitrovich, PhD
Critical Job Tasks for Firefighters 456
Environmental, Occupational, and Exposure Concerns 461
Injury and Illness Risks in Firefighters 468
Optimizing Functional Fitness 472
Program Design and Sample Training Approaches 481
Chapter 18 Physiological Issues Related to Law Enforcement Personnel . . .485
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 486
Environmental, Occupational, and Exposure Concerns 488
Injury and Illness Risks 492
Optimizing Functional Fitness 492
Key Program Variables 501
Contents Contents vii
Chapter 19 Physiological Issues Related to Military Personnel . . . . . . . . . .505
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 506
Environmental, Occupational, and Exposure Concerns 509
Injury and Illness Risks 515
Optimizing Functional Fitness 517
Program Design and Sample Training Approaches 528
Chapter 20 Physical Training to Optimize Load Carriage . . . . . . . . . . . . . . .535
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 536
Physiological and Biomechanical Demands of Load Carriage 540
Practical Considerations for Training Programs to Optimize Load Carriage 542
Chapter 21 Wellness Interventions in Tactical Populations . . . . . . . . . . . . .551
Robin Orr, PhD, MPhty, BFET, TSAC-F
John R. Bennett, MS, CSCS, EMT-P
Chronic Illnesses and Diseases Common in Tactical Populations 552
Risk Factors Requiring Wellness Interventions 554
Operating Wellness Programs for Tactical Populations 558
Chapter 22 Organization and Administration Considerations . . . . . . . . . . .563
John Hofman, Jr, MS, CSCS
Frank A. Palkoska, MS, CSCS
Design 564
Layout and Organization 573
Policies and Procedures 575
Safe Training Environment 582
Answers to Study Questions 605 n References 607
Index 663 n About the Editors 675
Contributors 676
This Page Intentionally Left Blank
Preface
NSCA’s Essentials of Tactical Strength and Condi- in other NSCA Essentials texts. Chapters 2, 3, and
tioning is the most comprehensive evidence-based 4 discuss fundamental cardiopulmonary and skel-
presentation on the scope of practice as well as etal muscle function and adaptation to exercise,
the theoretical and applied approaches of strength biomechanics, and bioenergetics and metabolism.
and conditioning for exercise professionals work- Each subsequent chapter builds on this founda-
ing with tactical athletes—Special Weapons and tion to help the reader toward understanding
Tactics (SWAT), Special Operations Forces, con- optimal development and implementation of
ventional military forces, law enforcement, and population-specific training in tactical athletes.
fire and rescue personnel. The Tactical Strength A comprehensive training program for tactical
and Conditioning (TSAC) program offered by the athletes must account for their population-specific
National Strength and Conditioning Association nutritional requirements (chapters 5, 6, and 7);
(NSCA) continues to experience exponential physical fitness testing requirements (chapter
growth since its inception in 2005. As such, there 8); needs concerning exercise selection, tech-
is a need for qualified individuals with high levels nique, and program design (chapters 9, 10, 11,
of professional competence to work with tactical 12, 13, and 14); biomechanical, physiological,
athletes. The material presented in this book will and metabolic needs (chapters 17, 18, 19, and
serve as a primary resource for individuals intend- 20); injury and illness risk (chapter 21); and the
ing to achieve the NSCA Tactical Strength and influence of numerous factors including govern-
Conditioning Facilitator (TSAC-F) certification. ing organization over program implementation
The TSAC concept was conceptualized, created, and administration (chapter 22). The material
and initially developed by Mark Stephenson. The presented in this book will help TSAC Facilitators
NSCA’s TSAC program was developed during the understand the importance of a needs analysis for
tenure of Jay Hoffman’s NSCA presidency, as well each group of tactical athletes with whom they
as during his time as a member of the NSCA board are currently working or may work in the future,
of directors, and he was a major developer of the all with the goal of ensuring that they can imple-
TSAC concept for and on behalf of the NSCA. ment a program that will optimize performance
The NSCA’s TSAC program continues to grow and decrease the risk of injury and mortality.
as a leader in tactical strength and conditioning. Examples of such evidence-based guidelines and
The authors of this book include professionals programs are presented throughout chapters 9,
who have served or are currently serving in law 10, and 15; however, these programs will need
enforcement, firefighting, or military arenas; to be adapted, depending on the tactical athletes
college and university professors; physical thera- for whom they are being applied. Each chapter
pists; strength and conditioning coaches; athletic also discusses the scope of practice for the TSAC
trainers; and nutritionists actively conducting Facilitator, including, for example, when to refer
research and engaging in practical application of a tactical athlete to a nutritionist (chapters 5 and
evidence-based information. Consequently, the 6) or an allied healthcare professional to assist
information presented in this book supports the with rehabilitation (chapter 16).
need for subject matter expertise in the realm Chapters begin with objectives and include key
of strength and conditioning for those currently terms (boldfaced in text and listed at the end of
implementing physical conditioning programs for the chapter), diagrams, detailed photographs, and
tactical athletes. key points to help guide the reader and emphasize
To work with tactical populations, a founda- important concepts. Sidebars, sample programs,
tional understanding of exercise physiology and and case studies are also included to assist with
biomechanical movement patterns is necessary. the application of theoretical concepts to profes-
Therefore, three early chapters overlap with those sional practice.
ix