tsac report 19

National Strength and Conditioning Association www.nsca-lift.org/TSAC page 19.1

OCTOBER 2011NSCA TSAC REPORT ISSUE 19

Contents

19.1Military Fitness and Injury Risks

19.5The Hallux and its Importance to Improving the Proficiency of Tactical Athletes

19.7ManagingFirefighter Fatigue

19.10PT on the Firing Range

19.12Utilizing the Naval Academy Martial Arts Curriculum as a Combat Conditioning Tool

Military Fitness and Injury RisksGuy Leahy, MEd, CSCS

Th e views expressed in this article are those of the author, and do not necessarily refl ect the offi cial policy or position of the Air Force, the Depart-ment of Defense, or the U.S. Government.

Military physical fi tness (MPF) is broad-ly defi ned as the ability to physically ac-complish all aspects of the mission while sustaining optimal health and remaining uninjured (14). Th is contrasts with the more traditional health-based physical training (HBPT), which focuses on re-duction of cardiometabolic risk factors and containment of healthcare costs. A recognized weakness of the health-based focus is that while body composition and performance on health-based fi tness tests (distance running/walking, push-ups/sit-ups) correlates with cardiometabolic risk, such test results are poor predictors of MPF (18,22). An additional problem with HBPT is that its overemphasis on distance runs, push-ups, and sit-ups has led to high injury rates from overtrain-ing, which negatively impacts mission readiness.

Military task performance in deployed locations requires high levels of physical fi tness with contributions from multiple energy systems. An optimal combination of strength, endurance, agility, speed, and fl exibility is required to successfully accomplish such missions, which are fre-quently carried out under extreme envi-ronmental conditions. Nutritional/hy-dration requirements are substantial and MPF may be degraded by inadequate

calories or dehydration (19). In addi-tion, these tasks frequently require car-rying heavy external loads and/or wear-ing body armor, which can be physically taxing (13). Extended deployments may also reduce MPF if service members are unable to train for extended periods of time (10).

Another goal of successful MPF is the ability to remain injury-free. Sports/physical training-related injuries are the leading cause of nonbattle injuries (NBIs) in deployed locations. For example, dur-ing Operations Iraqi Freedom (Iraq) and Enduring Freedom (Afghanistan), 19 21% of all NBIs requiring medical evac-uation to be treated were sports/physical training related (5). Over 2,700 service members from 2001 2008 were medi-cally evacuated for a sport/physical train-ing injury (4). Th e activities most com-monly associated with injury in the study were basketball (26%), football (17%), physical training (16%), and weight lift-ing (14%). Leading injury types were fracture (28%), dislocation (18%), and disorders of muscle/tendon (15%). Lead-ing anatomical sites for injury were the knee (26%), ankle/foot (17%), wrist/hand (14%), and shoulder (12%). Ac-tivities related to injury varied by ser-vice. For example, 18.5% of all sports-related non-battle injuries (SRNBIs) for Army personnel were due to physical training, whereas physical training only constituted 4.1% of all Air Force SRN-BIs. By contrast, the Air Force exhibited

NSCA TSAC REPORT ISSUE 19 OCTOBER 2011


the greatest percentage of SRNBIs from playing basketball (41.1%). Due to the negative eff ects of SRNBIs on lost duty time, mission readiness, and unit cohe-sion, it is imperative that physical train-ing designed to improve MPF also mini-mize SRNBIs.

Military Physical Fitness

Service members must possess high levels of MPF in order to successfully accom-plish their missions. Combat analogies are frequently invoked to describe ele-ments of athletic competitions, but the consequences of suboptimal physical performance are far greater for the service member than for any athlete. An athlete who performs poorly on the playing fi eld may lose the game. A service member who performs poorly on the battlefi eld may lose their life, and may place other service members, as well as the success of the mission, at risk. Th e serious nature of military operations also provides a pow-erful argument for the need to have fi t-ness tests which accurately predict MPF. Traditional fi tness test batteries for all the military services focus almost exclusively on endurance components, and do not test for other important aspects of MPF, such as muscular strength, power, agility, speed, and load-carrying capacity. For example, 60% of the available points on the Air Force fi tness test are derived from the run/walk component (1). An airman who scores well on the Air Force test may not possess other components of MPF critical to mission success, such as sprint-ing while wearing body armor exceeding a majority of the airmans own body mass. In addition, all of the traditional military fi tness tests (distance running/walking, push-ups, sit-ups) impose a scoring pen-alty on larger service members relative to smaller service members independently

of body composition. Besides providing a potentially unfair promotion advantage to smaller service members, this body-mass bias makes it more diffi cult to ac-curately predict MPF in service members who are larger in terms of lean body mass (9).

Th e Army Field Manual 2120, Physi-cal Fitness Training, includes a very good description of the requirements of MPF, which is still relevant for todays ser-vice members (14). War places a great premium upon the strength, stamina, agility, and coordination of the soldier because victory and his life are so often dependent upon them. To march long distances with full pack, weapons, and ammunition through rugged country and to fi ght eff ectively upon arriving in the area of combat; to drive fast-moving tanks and motor vehicles through rough terrain; to make assaults and to run and crawl for long distances; to jump in and out of foxholes, craters, and trenches, and over obstacles; to lift and carry heavy objects; to keep going for many hours without sleep or restall of these activi-ties of warfare and many others require superbly conditioned troops. Interest-ingly, the Army physical fi tness test from World War II did not include an endur-ance run component (20).

Four major components of MPF are endurance, mobility, strength, and fl ex-ibility (14). Endurance is needed to perform long marches/runs without fa-tigue. Elevated levels of aerobic fi tness also contribute to rapid recovery from high-intensity intermittent exercise (21). Mobility is required when sprint-ing to engage an enemy, dodging enemy fi re, or jumping from the top of a tank to the ground without injury. Strength is required when carrying ammunition,

recovering casualties, and physically overpowering an opponent. Flexibility is needed as a part of optimizing the other three components, as well as an element of injury prevention.

Several studies have tested various forms of physical training in order to improve MPF. Kraemer, et al. found periodized resistance training signifi cantly improved occupational task performances (e.g., 1RM box lift, repetitive box lift, and 2 mi loaded run) relative to aerobic train-ing alone (8). Williams, et al. concluded resistance training signifi cantly improved performance on six material-handling tests, including maximal box lifts, re-petitive carrying and lifting, and loaded marching (24). Marcinik, et al. found that circuit resistance training signifi -cantly improved manikin shoulder drag, opening/securing a water-tight door, and the paint bucket carry in Navy men (11).

Harman, et al. compared a combined training protocol which included weight-based training, distance runs, interval training, agility training, and loaded backpack hikes with a similar protocol which included stretching, body weight resistance training, movement drills, sprint/shuttle running, and distance runs (3). Both groups signifi cantly im-proved MPF, with no signifi cant diff er-ences between groups. Hendrickson, et al. found that a training program which combined resistance and aerobic training improved MPF to a signifi cantly greater degree than either resistance or aerobic training alone. Th is combined training did not produce an interference eff ect on strength development, which has been documented in other research (6,15).Both the U.S. Marine Corps and the U.S. Army have recently restructured their training and testing toward the goal of

Figure 1: Pull-Ups Figure 2: Squat Jumps



improving MPF. Th e Marine Corps now incorporates a Com-bat Fitness Test (CFT) designed to test MPF (23). Th e CFT consists of a series of combat-specifi c components which incor-porate elements of endurance, mobility, and strength, which closely mimic real-world situations on the battlefi eld. Th e Army announced changes earlier this year for revamping the physical fi tness test, incorporating strength, speed, agility, and coordina-tion into the test battery (16). Th e Army also plans to add a new test similar to the CFT which would include components such as high crawling, carrying ammunition cans, and a simulated 180-lb casualty drag (17).

Injury Prevention

Th e Joint Services Physical Training Injury Prevention Working Group (JSPTIPWG) was created in 2004 to evaluate military physical training injury prevention programs, policies, and re-search for recommendations to reduce physical training-related injuries during and after initial military training within the four U.S. military services. Th e JSPTIPWG concluded that four critical components of a successful injury prevention program were:1. Education of military leaders

2. Leadership support

3. Unit injury surveillance

4. Adequate resources for injury research and program evaluation

In addition, the JSPTIPWG evaluated 31 potential interven-tion strategies for injury prevention. Th e JSPTIPWG found only six prevention strategies with enough evidence to recom-mend:1. Prevent overtraining

2. Perform multiaxial, neuromuscular, proprioceptive, and agility training

3. Wear mouth guards during high-risk activities

4. Wear semirigid ankle braces for high-risk activities

5. Consume nutrients to restore energy balance within 1 hr following high-intensity activity

6. Wear synthetic-blend socks to prevent blisters

Th e two interventions that were not recommended were the use of back braces and the pre-exercise administration of anti-infl ammatory medication. Regarding the other 23 interven-tions, due to lack of evidence, poor-quality studies, or a bal-ance of confl icting evidence, they could not be recommended

(2). Many of these non-recommended interventions, such as stretching muscles before and after exercise, prescribing run-ning shoes according to foot shape, manipulating stride length, and warming up and cooling down before and after activity, are common components of military physical training programs.

Of the six recommended interventions by the JSPTIPWG, only oneprevent overtrainingwas strongly recommended. Th e vast majority of military physical training injuries (MPTIs) are due to overtraining (14). Pollock, et al. found that running fi ve days per week versus three days per week increased injury risk by 225% with no diff erence in VO2 max (12). Similarly, a running duration of 45 min versus 30 min three days a week increased injury risk by 125%, with no improvement in VO2 max. In fact, the only two interventions which have success-fully reduced running injuries are reductions in mileage and frequency. Th is becomes all the more important in relation to the idea that a major cause of MPTIs results from an over-reliance on endurance running in the militarys physical train-ing programs, (14). Training programs recommended by the JSPTIPWG to improve cardiovascular fi tness and reduce MP-TIs include interval training and periodization training. Other training programs recommended by the JSPTIPWG for injury prevention are agility drills, core stability training, resistance training, plyometrics, and wobble-board training.

Conclusions

To achieve military physical fi tness, physical training must fa-cilitate task-specifi c improvements in operational performance while simultaneously minimizing injury. Traditional military physical training has concentrated on health-related fi tness components related to passing fi tness tests, the results of which do not correlate well to MPF. An overemphasis on simply pre-paring to pass these health-related fi tness tests, particularly distance-running tests, has produced high injury rates from overtraining. Th ese high injury rates negatively impact mission success and military readiness. Research conducted over the last several years has demonstrated a variety of evidence-based al-ternative training strategies documented to improve MPF and reduce injury (7). Th e U.S. Marine Corps and the U.S. Army have made recent encouraging steps toward developing training and testing protocols incorporating MPF into their respective fi tness cultures. Widespread implementation of these training methods would provide service members deployed to hostile locations an increased likelihood of mission success and avoid-ance of injury, as well as a safe return home to their families.



References 1. Air Force Instruction 362905, Fitness Program, 2010. Retrieved

September 2011 from, www.e-publishing.af.mil/.2. Bullock, SH, Jones, BH, Gilchrist, J, and Marshall, SW. Prevention

of physical training-related injuries: Recommendations for the military and other active populations based on expedited systematic reviews. Am J Prev Med 38(1S): 156181, 2010.

3. Harman, EA, Gutekunst, DJ, Frykman, PN, et al. Eff ects of two diff erent eight-week training programs on military physical performance. J Strength Cond Res 22(2): 524534, 2008.

4. Hauret, KG, Campbell, K, Jones, BH, et al. Sports injuries in the U.S. Air Force, Marines, and Navy during deployments for Operation Iraqi Freedom (March 2003May 2008). Med Sci Sports Exerc 42(5): 473, 2010.

5. Hauret, KG, Taylor, BJ, Clemmons, NS, et al. Frequency and causes of non-battle injuries air evacuated from Operations Iraqi Freedom and Enduring Freedom, U.S. Army, (20012006). Am J Prev Med 38(1S): S94S107, 2010.

6. Hendrickson, NR, Sharp, MA, Alemany, JA, et al. Combined resistance and endurance training improves physical capacity and performance on tactical occupational tasks. Eur J Appl Physiol 109: 11971208, 2010.

7. Knapik, JJ, Reiger, W, Paloska, F, et al. United States Army physical readiness training; rationale and evaluation of the physical training doctrine. J Strength Cond Res 23(4): 13531362, 2009.

8. Kraemer, WJ, Mazzetti, SA, Nindl, B, et al. Eff ect of resistance training on womens strength/power and occupational performances. Med Sci Sports Exerc 33(6): 10111025, 2001.

9. Leahy, GD. Body mass bias, allometric scaling and military fi tness tests. NSCA TSAC Report, 18: 57, 2011.

10. Lester, ME, Knapik, JJ, Catrambone, D, et al., Eff ect of a 13-month deployment to Iraq on physical fi tness and body composition. Mil Med 175(6): 417423, 2010.

11. Marcinik, EJ, Hodgdon, JA, Englund, CE, and OBrien, JJ. Changes in fi tness and shipboard task performance following circuit weight training programs featuring continuous or interval running. Eur J Appl Physiol Occup Physiol 56 (2): 132137, 1987.

12. Pollock, M, Gettman, L, Milesis, C, et al. Eff ects of frequency and duration of training on attrition and incidence of injury. Med Sci Sports 9(1): 3136, 1977.

13. Ricciardi, R, Deuster, PA, and Talbot, LA. Metabolic demands of body armor on physical performance in simulated conditions. Mil Med 173(9): 817824, 2008.

14. Roy, TC, Springer, BA, McNulty, V, and Butler, NL. Physical Fitness. Mil Med 175(8): 1420, 2010.

15. Santtila, M, Kyrolainen, H, and Hakkinen, K. Changes in maximal and explosive strength, electromyography, and muscle thickness of lower and upper extremities induced by combined strength and endurance training in soldiers. J Strength Cond Res 23(4): 13001308, 2009.

16. Schloesser, K, TRADOC revises Army physical fi tness test. Retrieved February 28, 2011, from http://www.army.mil/article/52548/.

17. Schogol, J. Armys fi tness testing plans include combat obstacle course. Stars and Stripes Online, Published March 1, 2011. Retrieved September 2011 from, http://www.stripes.com/news/army-s-fi tness-testing-plans-include-combat-obstacle-course-1.136339.

18. Talbot, LA, Weinstein, AA, and Fleg, JL. Army physical fi tness test scores predict coronary heart disease risk in Army National Guard soldiers. Mil Med 174(3): 245252, 2009.

19. Tharion, WJ, Lieberman, HR, Montain SJ, et al. Energy requirements of military personnel. Appetite 44(1): 4765, 2005.

20. Thomas, E. Are you fi t to fi ght in World War II? NSCA TSAC Report 13: 59, 2010.

21. Tomlin, DL, and Wenger, HA. The relationship between aerobic fi tness and recovery from high-intensity intermittent exercise. Sports Med 31(1): 111, 2001.

22. Vanderburgh, PM. Occupational relevance and body mass bias in military physical fi tness tests. Med Sci Sports Exerc 40(8): 15381545, 2008.

23. White, J. The U.S. Marine Corps combat fi tness test: What is driving the paradigm shift? NSCA TSAC Report 9: 12, 2009.

24. Williams, AG, Rayson, MP, and Jones, DA. Resistance training and the enhancement of the gains in material-handling ability and physical fi tness of British Army recruits. Ergonomics 45(4): 267279, 2002.



It is generally accepted among rehabili-tation and performance training profes-sionals that repetitive faulty movements result in microtrauma to the tissue. If the root of the pain isnt viewable based on an assessment, then sometimes we should consider the toes; take off your socks. Th e importance of proper foot stability and ankle mobility cannot be neglected as an integral part of the ki-netic chain. A suffi cient way of address-ing common foot-related injuries is to ask the tactical athlete to take off their socks. Th e hallux valgus (bunion) has a dynamic relationship with the kinetic chain and can be the cause of common ankle-related injuries and dysfunctions of the lumbopelvic-hip complex.

Th e distal segment can aff ect the lum-bopelvic-hip complex in several ways. Tactical athletes with hallux valgus and poor muscular integration can cause a dysfunction or impairment of the lum-bopelvic-hip complex through move-ment compensation. Hallux valgus is a progressive lateral deviation of the big toe relative to the midline of the body (4). Th e bunion deformity is referred to as hallux abducto-valgus in order to account for the deviations in both hori-zontal and frontal planes (4). Due to the severity of the condition, most people seek surgery if the condition is painful, discomforting during walking or run-ning and if it causes poor gait mechanics (1). Although the cause of hallux valgus is not totally clear, the asymmetry could be due to improper foot wear (too tight) and pronated feet, to name a few.

Soldiers are required to ruck substantial distances with up to 80-lb loads, per-form physical fi tness tests, and accom-plish occupational tasks with precision. However, a vital component to soldiers performance is often overlooked. Al-though foot care is observed routinely by combat medics and other military medical professionals, corrective exercise strategies for soldiers experiencing pain due to hallux valgus is often overlooked. If the range of motion and pain cannot be reduced, the soldier should be recom-mended to a military physical therapist who may then further recommend the soldier for surgery if the case is severe.

Tactical athletes should be able to func-tion without pain during routine ac-tivities. Compensation can be caused by repetitive activities from microscopic tears to the muscles, and deformities that hinder optimal movement. Looking at the big toe enables one to identify an apparent discomfort, because the central feature of the hallux valgus is to perform progressive lateral deviation of the big toe relative to the midline of the body (4). Th e progressive deviation creates a muscle imbalance in the forces that normally align the metatarsophalangeal joint. Th is abnormal muscle activation pattern (altered force-couple relation-ship) can cause weaker ipsilateral hip ab-duction strength and increased postural sway (5). Related studies show that sub-jects with increased postural sway expe-rience seven times more ankle injuries, which lead to altered motor unit recruit-ment of the gluteal muscles to stabilize the lower leg (3). When the foot is in-duced into hyperpronation, symptoms

might appear at the hip due to excessive internal rotation (3). Th is denotes an-other indication of the hallux valgus to act as a vital proprioceptor in the foot and accept the load of the lower limb, or support foot supination.

Th e fatigue in the lumbopelvic-hip com-plex is further aggravated by the postural sway, therefore causing the stabilizing muscles (gluteus medius) to compensate (4,5). Due to this compensation, the overstretched medial collateral ligament (that supports the metatarsophalangeal joint) and capsule may weaken or rup-ture, removing an important source of reinforcement to the medial side of the joint (4). Th e likelihood of injury will increase if the toe lacks dynamic sta-bility in the sagittal plane due to joint arthrokinematics, which aff ects neuro-

The Hallux and its Importance to Improving the Proficiency of Tactical AthletesRammell C. Nwaokai, CSCS, PES, CES

Figure 1. Example of hallux valgus on one foot

Figure 2. Example of hallux valgus on both feet



muscular control and muscle activation (5). Th e predictable injuries due to the movement impairment include plan-tar fasciitis, posterior tibialis tendinitis (shin splints), anterior knee pain, and low back pain; all of which are along the kinetic chain (4,5).

In addition, inadequate stability at the toe leads to pronation and over activity of the lateral gastrocnemius, which then causes the knee to adduct and the hip or gluteal muscles to become overworked at stabilizing the hip and knee. Th is compensation tends to lead to synergis-tic dominance, which occurs due to the inability of the prime mover to main-tain force production. Furthermore, the tightness of the calf complex roots altered reciprocal inhibition altering the normal force-couple relationship, thus leading to synergistic dominance along the integrated muscular system that acts synergistically to perform optimally; this system is referred to as the kinetic chain. Th is information should encourage in-

structors, strength coaches and personal trainers dealing with tactical athletes to perform an observation of a soldiers feet which may lead to a valid indication of pain or discomfort. Th ere is evidence that supports the existence of a kine-matic chain in healthy subjects, where hyperpronation can lead to an immedi-ate thigh internal rotation and change in pelvic position (2).

To summarize, the big toe performs as an important proprioceptor, stabilizer and mobilizer to the kinetic chain, but hal-lux valgus limits its functionality. With this in mind, personal trainers, strength and conditioning professionals and ath-letic trainers are in the proper position to aid in pre-habilitation or recovery for our soldiers, and to maximize elite per-formance in our warriors.

References1. Gilheany, M, Landorf, K, and Robinson,

P. Hallux valgus and hallux rigidus: A comparison of impact on health-related quality of life in patients presenting to foot surgeons in Australia. Journal of Foot and Ankle Research 1(1): 16, 2008.

2. Hollman, J. Correlations between hip strength and static foot and knee posture. Journal of Sports Rehab 15(1): 1223, 2006.

3. Leighton, D. A functional model to describe the action of the adductor muscles at the hip in the transverse plane. 22, Portland: Physiotherapy Theory and Practice 1(5): 251262, 2006.

4. Neumann, D. Kinesiology of the musculoskeletal system foundations for rehabilitation. (2nd. ed.) St. Louis, MO: Mosby, Elsevier; 2010.

5. Reischl, S. Relationship between foot pronation on patellofemoral mechanics: A theoretical model. Foot Ankle Int 20(1): 513520, 1999.



Firefi ghters must constantly push their bodies and minds to their limits and be able to withstand the intense demands of the job. If a fi refi ghter is unable to adapt to the physical and mental requirements of fi refi ghting they become a liability to themselves and their crew. Th e unique combination of a high-stress job and shift work makes for a fatigue-inducing combi-nation.

Firefi ghters deal with physically and mentally heavy loads dur-ing a shift. Many sleep little at night, responding to numerous fi res or emergency medical services calls. As with all biological systems that need and run on energy, there is only so much available before the system is depleted of its energy stores. Th e system that is most aff ected by drained energy and fatigue in the human body is the central nervous system (CNS).

Th e CNS acts as a governor of the body. In simple terms, it re-ceives incoming sensory stimuli and sends out impulses, regu-lating bodily functions. Because of the high-intensity nature of fi refi ghting, the CNS is a common site of fatigue.

Th e CNS takes time to recover. Some studies show that exer-cise-induced muscle damage results in persistent force loss, a reduction in the range of joint motion, swelling, and delayed-onset muscle soreness that peaks 24 48 hr after exercise. Th at means that it could take up to two days for muscles to get back to normal.

Damaged muscle is responsible for shortages in energy pro-duction and is related to fatigue. A fi refi ghters CNS is going to undergo further fatigue due to the added burdens common to the profession, such as lack of proper sleep and low energy stores due to poor nutrition, which render recovery of the CNS further delayed. It is important for fi refi ghters to organize their training and activities to maximize the bodys capabilities and not put additional stress on the CNS.

One the biggest problems confronted by those designing strength and conditioning programs for fi refi ghters is the tendency to attempt to organize a training program around a seven-day cycle. Most programs in books and magazines are designed for people who work 9-to-5 jobs during the week with weekends off . Th e problem is that fi refi ghters shift sched-

ules do not adhere to the seven-day cycle or 9-to-5 hours, and neither does the human body.

Th e traditional seven-day cycle leads to a classic density trap for most fi refi ghters. Too much work is forced into a short pe-riod of time, thereby draining the CNS. In seven days there is often not enough time to do shift work, strength and energy systems work, fl exibility and other specialized training, as well as handle normal life responsibilities.

A nine-, ten-, or fourteen-day cycle is much more eff ective for fi refi ghters. Even a 21-day cycle can be used with great success. Using a longer cycle allows better distribution of the work be-ing done, makes recovery/regeneration easier, and helps better direct training focus.

Th e best organization of training programs for fi refi ghters uses a high/low approach in order to consolidate the most CNS-intensive demands to the same training days, allowing for re-generation and recovery on off days. When following this ap-proach, there should be a minimal recovery period of 48 72 hr between like CNS stressors.

Th erefore, in a weekly schedule, in order to minimize fatigue, one might have high-intensity strength work and interval training on some days and low-intensity tempo work (aerobic conditioning), mobility, corrective exercise on other days to as-sist and allow for recovery, thereby allowing the stress-response system to self-regulate.

Th e following is a breakdown of the main training components relative to CNS impact and stress. High Stress CNS Activities Maximal eff ort weight training (+90% 1RM)

Compound lifts, power cleans, deadlifts, weightlifting

Maximum speed work (+95% eff ort) starts, accelerations, sprints

High-intensity plyometric jumps, bounds, landings

Sport implement throws (hammer, shot, discus)

Dynamic eff ort weights

Managing Firefighter Fatigue Jorge Carvajal, CSCS, USAW



Mixed martial arts or boxing fi ghting, sparring,or heavy bag

Medicine ball throws done explosively

High-intensity interval training

Low Stress CNS Activities Tempo runs/ drills (



Table 4. 48 hr on / 96 hr off

Monday Tuesday Wednesday Thursday Friday SaturdayOn Shift On Shift Off Shift Off Shift Off Shift Off Shift

Off Off Low High Low High

Sunday Monday Tuesday WednesdayOn Shift On Shift Off Shift Off Shift

Off Off Low High

Table 5. Two-day shifts, followed by two night shifts, followed by four days off

Monday Tuesday Wednesday Thursday Friday SaturdayAM Shift AM Shift Off Low/AM Off High/AM

Off Low/PM PM Shift PM Shift Off Off

Sunday Monday Tuesday Wed

Off Shift Off Shift AM Shift AM Shift

Low High Low/PM Off

Table 6. Here is an example of a full nine-day cycle on a 24 hr on/ 48 hr off schedule

Monday Tuesday Wednesday Thursday Friday SaturdayOn Shift Off Shift Off Shift On Shift Off Shift Off Shift

Off Sled Drag Upper Off MB Drills w/ Light

Tire Flips Lower

Sunday Monday TuesdayOn Shift Off Shift Off Shift

Off Jump Rope + Mobility Work Upper



One of the challenges in tactical skills training and tactical fi tness is to create realistic situations so that operators can develop the ability to perform under ex-treme stress. Scenario and force-on-force training allow for high levels of psycho-logical stress and are invaluable. How-ever, this training requires specialized equipment, role players, and resources that often make it cost prohibitive to perform on a regular basis. An inexpen-sive alternative is to induce a stress re-sponse similar to that of fi ght or fl ight through high-intensity exercise. Th is can be performed without training partners, with little or no equipment, and with greater frequency.

Fatigue due to high-intensity exercise causes many of the same physiological responses as fi ght or fl ight, (1). Th ese responses include a release of the stress hormones epinephrine and norepineph-rine, a dramatic rise in heart rate and ventilation, and diminished fi ne motor control. Additionally, many deadly force encounters occur following a foot pur-suit or require the operator to sprint to cover or from fi ring position to fi ring po-sition. Marksmanship and critical shoot/no shoot decisions must often be made under situations of extreme fatigue.

Th e exercises listed provide examples of how fi tness and conditioning work can be blended with fi rearms training. Each of these exercises can be done with live rounds, or with training devices such as air-soft or marker rounds. If shooting is not a possibility then dry fi re work could be done using snap caps. In this situa-tion, the emphasis would be on weapon deployment, target acquisition, decision

making, sight picture, and trigger press under fatigue and stress.

Th e main determinant of exercise modal-ity is equipment and portability because gyms and shooting ranges are not often near each other. Th e following types of training are perfect because they either require no equipment or can be done us-ing portable implements.

CalisthenicsStandard body-weight exercises such as push-ups, sit-ups, squats/lunges, and burpees can be done without any equip-ment. Th ey have the added benefi t of being familiar to most active people, particularly those who have a military or law enforcement background.

KettlebellsKettlebells provide an easy way to per-form loaded training using a variety of movements. A single 16 or 24 kg kettle-bell is suitable for a wide variety of body sizes and strength levels by adjusting the number of repetitions. Some suit-able kettlebell exercises include swings, snatches, cleans, jerks, presses, and squats.

SandbagsFilled sandbags provide a way to work with an awkward, oddly shaped, and shifting load, replicating potential on-duty tasks. A single sandbag of 50 75 lb can be used by trainees and may be lifted, carried, dragged, or loaded onto a high platform.

Partner drillsUsing a training partner for resistance not only builds fi tness but develops skill

moving someones body weight. Learn-ing how to carry and drag a wounded or unconscious person is a standard job skill for those who go in harms way. Diff erent variations of carries and drags with or without the aid of equipment, such as a litter, can also be used.

Sample drills and exercises Set of 25 kettlebell swings followed

by a draw and fi re

Burpees Complete a series of 50 burpees. Draw and fi re immediately after fi ve repetitions.

Fire from behind cover, holster fi rearm, then drag or carry partner to the next station, deploy weapon, and fi re.

Wind sprint drill (40 100 yards) then fi re a series of shots at a target.

One partner does push-ups while the other partner fi res a series of shots at a target. When one partner is fi nished fi ring they holster their fi rearm and begin performing push-ups while the other partner begins fi ring at the target. Th is is alternated for a set number of repetitions.

Safety Considerations

Live fi re mistakes can be deadly and the likelihood of mistakes increases under stress and fatigue. When participating in fatigue-inducing drills on the shoot-ing range it is imperative that all parties involved adhere to the cardinal rules of fi rearm safety:

Treat all guns as if they are always loaded.

PT on the Firing RangeBrian Jones, PhD, CSCS, USAW and Rodney Van Zant



Be sure of your target and what is beyond it.

Keep your fi nger off the trigger until your sights are on target and you have decided to fi re.

Never point your muzzle at anything you are not willing to destroy.

It is the responsibility of each trainee and tactical strength and conditioning professional to ensure that these rules are followed. Of these rules, the last two are most commonly vio-lated during stress and fatigue drills. Fatigue is not, and cannot be, an excuse to be unsafe. If a trainee cannot maintain trigger fi nger and muzzle discipline then they must be pulled from the exercise session immediately.

References1. Grossman, D, and Christensen, LW. On combat: The psychology

and physiology of deadly confl ict in war and in peace. PPCT Research Publications: 2004.

Figure 1. Kettlebell Swings Figure 2. Partner Trade-Offs

Figure 3. Precision Fire Under Stress Figure 4. Running



At the United States Naval Academy, physical development is of utmost im-portance. All students must participate in some combination of varsity athlet-ics, club sports, extracurricular activities, and physical education courses. In 2003 the Naval Academy Martial Arts Program (NAMAP) was created and implemented as part of the combative program off ered by the department of physical education. Th e NAMAP is a direct descendent of the Marine Corps Martial Arts Program (MCMAP), which all students are required to complete. Th rough a two-semester curriculum, the NAMAP teaches many of the same skills as the MCMAP. Th e primary goal of the NAMAP is to build upon the skills all Naval Academy students acquire as plebes (freshmen) in their required box-ing and wrestling courses and introduce them to more advanced fi ghting tech-niques. Because it is a required daily ac-tivity at the Naval Academy, many physi-cal development opportunities are made available to the student body, including using the combative skills learned in the NAMAP as a physical training regimen. It is important to understand that this type of training is designed as a supple-ment to a well-thought-out, year-round strength and conditioning plan. Com-bative conditioning can take on many forms and is not limited to the topics discussed in this article. The Warm-Up

Every type of training program and physical endeavor should start with some sort of warm-up session (Table 1). Th e main goal of this session is to prepare the

body for the physical stressors it is about to endure so as to decrease risk of injury and improve performance. Th e following combat conditioning program utilizes nontraditional warm-up methods not used in typical sport conditioning pro-grams. Th e skills included in the warm-up are prerequisites for the Naval Acad-emy Martial Arts Program and dynamic enough in nature to provide appropriate preparation for a combat conditioning workout.

Stance and motion Th e fi rst component of the warm-up is stance and motion. Th e stance, called the basic warrior stance is an athletic stance that provides the foundation for all movements involving close combat. Specifi c requirements include setting the feet at shoulder width with the left foot forward and right foot back. Th e hips and shoulders should be rotated approxi-mately 45 to the right while the heads and eyes remain focused straight ahead. Body weight should be evenly distribut-ed over both feet with both knees slightly bent. Hands should be at chin level and fi sts with thumbs facing each other. El-bows should be close to the body with the chin tucked.

Motion from the basic warrior stance is executed at eight diff erent angles. Th e goals of motion are to maintain the basic warrior stance and move without cross-ing the feet over or turning the body away from the target. Th e eight angles of movement are outlined in Figure 1. All movements should be completed by moving the lead foot in the direction of motion and then quickly moving the

other foot to resume the basic warrior stance.Break fallsBreak falls soften the impact of a fall and also utilize the falls momentum to main-tain motion after hitting the ground. Break-fall training reduces the risk of injury and allows for a quick return to the standing position. Break falls can be executed from the basic warrior stance or a modifi ed basic warrior stance, such as kneeling or crouching position, to shorten the fall. Th ere are four types of break falls: front, back, side, and forward shoulder roll. Brief descriptions of each are outlined below.

Front: Th e front break fall is executed by kneeling down. As you begin to fall forward, the elbows should be bent and open palms directed away from the body. As you contact the ground, your forearms and palms should contact the ground simultaneously. Th e fi ngers should be together and straight while the head is kept up to avoid hitting your chin on the ground.

Side: Th e side break fall is executed from a squatting position. To execute a right-side break fall, the right arm comes across the body so the palm of the hand is facing the left shoulder. Next, the right foot slides to the left foot and you roll onto your right hip. Th e fall should be broken with the right arm slapping the ground. Contact should be distributed evenly from the shoulder down through the lower arm and hand. Th e arm should hit the ground at a 45 angle with respect to the body. Th e chin should remain tucked and the head off the ground. Th e lower body should contact the ground

Utilizing the Naval Academy Martial Arts Curriculum as a Combat Conditioning ToolClifford S. Dooman, MS, CSCS



over the entire right leg, and the left leg should be bent with the foot contacting the ground.

Back: Th e back break fall is executed from a squatting position. In a rolling motion, as you fall backward, tuck your chin and cross your arms in front of your chest with your hands open and palms facing you. As you contact the ground extend your arms in a slapping mo-tion at a 45 angle with respect to your body. Contact with the ground should be evenly distributed throughout your torso, arms, and hands.

Forward: Th e forward break fall is ex-ecuted from a kneeling position by plac-ing the right knee on the ground and the left leg bent with the foot fl at on the ground. Reach the left arm down through the legs and tuck the chin into the chest. Lower your head and left shoulder to the ground. As you push off your feet you should roll onto your left shoulder, right hip, and then buttocks using your forward momentum to re-turn back to your feet and into the basic warrior stance.

Body hardeningBody hardening is designed to strength-en and protect areas of the body most of-ten exposed to contact in close-quarters combat. Th e most common areas are the arms, torso, and legs; more specifi cally, the radial nerves, ulnar nerves, abdomi-nals, femoral nerves, and peroneal nerve. Th ese techniques all begin from the ba-sic warrior stance with partners facing each other approximately 1 ft apart. All strikes should be executed in a fi rm but controlled rhythmic manner.

Radial nerve strike (Figure 2): Th e radial nerve strike begins by dropping your arms to your side. Rotate from side to

side at the hips and strike the inside of your partners forearms along the inside or thumb side.

Ulnar nerve strike (Figure 3): Th e ulnar nerve strike begins with the hands by the chin. Rotate from side to side at the hips and strike the inside of your part-ners forearms or little-fi nger side (ulnar nerve).

Abdominal strike (Figure 4): Abdominal strikes begin by rotating from the hips and beginning with the left hand. Strike your partners stomach with a lead hand/rear hand combination or 1-2 punch. Return to the basic warrior stance where your partner will mimic your initial movement. Th e stomach should be hit above the navel and below the xiphoid process with the fi rst two knuckles of the fi st.

Femoral nerve strike (Figure 5): Th e femoral nerve strike begins by taking a basic warrior stance across from your partner, but with opposite feet forward (same-side foot forward). Begin by rotat-ing from the hips with a round kicking motion of the back foot. Th e target con-sists of the medial thigh of your partners forward leg. Contact should be made with the lower portion of your shin.

Peroneal nerve strike (Figure 6): Th e pe-roneal nerve strike begins with rotation from the hips using the back leg in a par-tial round kick motion. Th e lower shin or laces of your shoe should contact the outside thigh of your partners front leg.

Training ProgramComponents

Th e two basic components of the train-ing program provided in Table 2, which is modeled after the Naval Academy

Martial Arts Program (NAMAP), are modes of transportation and combative skills. While this type of program can in-corporate various training methods such as body-weight exercises, free weights, medicine balls, kettlebells, sandbags, etc., the program in Table 2 is designed to be utilized anywhere, with only a partner and minimal equipment. Also, because nontraditional movements and techniques are utilized, this program can be used in conjunction with a traditional resistance training program.

Modes of transportationSimilar to techniques used in live com-bat, the fi rst component of the program is modes of transportation. In combat, modes of transportation are often called maneuver under fi re, movement to contact, or casualty recovery. Th ese include covering a specifi c distance while running, jogging, or crawling. Some ex-ercises include low crawl (Figure 7), bear crawl (Figure 8), or carrying another in-dividual in more advanced movements such as fi remans carry (Figure 9), buddy drag (Figure 10), belt drag (Figure 11), and piggyback (Figure 12). Th ey can be performed over fl at surfaces such as athletic fi elds, up hills, or over any type of uneven terrain, in straight lines or by implementing changes in direction. Th ere are many other available methods not covered in this article as well.

Combative skills Exercises using combative, hand-to-hand skills can be extremely fatiguing as they often engage the whole body, activating large amounts of muscles. Th ey can also be executed with a speed component, increasing the intensity of the activity. As the intensity of the activ-ity increases, so does fatigue. In order to prevent injury, it is important to utilize proper technique.



StrikingSkills such as striking with the upper and lower body, as well as grappling, gener-ally require gross motor skills with larger muscle groups and may be more safely executed when under fatigue. More ad-vanced skills such as joint locks, sweeps, and chokes requiring more precision, can be used as well, but with caution. Some common strikes consist of the lead-hand strike (Figure 13), rear-hand strike (Fig-ure 14), horizontal elbow (Figure 15), front kick (Figure 16), round kick (Fig-ure 17), and vertical knee (Figure 18).

GrapplingTh e primary goal of grappling is to achieve a dominant position over the opposition. One method is to grapple until one competitor achieves a domi-

nant position (e.g., the mount, side mount, rear mount, guard, etc.) Once a dominant position is established, the match is over and can be restarted. Al-ternately, partners can grapple for a spe-cifi c timeframe, or until someone taps out. Multiple starting positions include knees (Figure 19), back-to-back (Figure 20), mount (Figure 21), and guard (Fig-ure 22). Th ese positions can be utilized for grappling exercises and should be ex-ecuted under control at all times.

Putting it All Together

A specifi c workout is listed in Table 2 and can be utilized at any time in con-junction with a traditional resistance training program. Th is workout includes a warm-up, modes of transportation ex-

ercises, and combative skills. It requires groups of two people, or partners, and can be performed indoors or outdoors. Th e only necessary equipment is a strike pad/shield. It is important to remember to focus on technique. If executed prop-erly, this workout will provide an op-portunity to get in shape while practic-ing useful martial arts skills and adding some variety to your workout regimen.

Figure 1. Eight angles of movement Figure 2. Radial nerve strike

Figure 3. Ulnar nerve strike Figure 4. Abdominal strike



Figure 5. Femoral nerve strike Figure 6. Peroneal nerve strike Figure 7. Low crawl

Figure 8. Bear crawl Figure 9. Firemans carry

Figure 10. Buddy drag Figure 11. Belt drag



Figure 12. Piggyback Figure 13. Strikes lead hand Figure 14. Strikes rear hand

Figure 15. Strikes horizontal elbow Figure 16. Strikes front kick Figure 17. Strikes round kick

Figure 18. Strikes vertical knee Figure 19. Grapple knees Figure 20. Grapple back-to-back



Figure 21. Grapple mount Figure 22. Grapple guard

Table 1. Example Warm-Up Session

Warm-Up

Component Exercise Sets/Reps

Stance And Motion Forward 1X3 5 Steps

Back 1X3 5 Steps

Forward Right 1X3 5 Steps

Rear Left 1X3 5 Steps

Forward Left 1X3 5 Steps

Rear Right 1X3 5 Steps

Left 1X3 5 Steps

Right 1X3 5 Steps

Breakfalls Front Breakfall 1X3 5 Falls

Back Breakfall 1X3 5 Falls

Left Side Breakfall 1X3 5 Falls

Right Side Breakfall 1X3 5 Falls

Forward Roll 1X3 5 Falls

Body Hardening Radial Nerve 1X10 Each Side

Ulnar Nerve 1X10 Each Side

Abdomen 1X10

Femoral Nerve 1X10 Each Side

Peroneal Nerve 1X10 Each Side



Table 2. Sample Program

Training Program

Component Exercise Sets/Reps

StrikeLead Hand 1X10 (Partner 1)

Lead Hand 1X10 (Partner 2)

Mode Of TransportFiremans Carry 1X20-50 Yards (Partner 1)

Firemans Carry 1X20-50 Yards (Partner 2)

StrikeFront Kick 1X10 (Partner 1)

Front Kick 1X10 (Partner 2)

Grapple Knees 1X1-3 Minutes

Mode Of TransportBuddy Drag 1X20-50 Yards (Partner 1)

Buddy Drag 1X20-50 Yards (Partner 2)

StrikeRear Hand 1X10 (Partner 1)

Rear Hand 1X10 (Partner 2)

Mode Of TransportBelt Drag 1X20-50 Yards (Partner 1)

Belt Drag 1X20-50 Yards (Partner 2)

Grapple Back To Back 1X1-3 Minutes

StrikeRound Kick 1X10 (Partner 1)

Round Kick 1X10 (Partner 2)

Mode Of TransportPiggy Back 1X20-50 Yards (Partner 1)

Piggy Back 1X20-50 Yards (Partner 2)

StrikeHorizontal Elbow 1X10 (Partner 1)

Horizontal Elbow 1X10 (Partner 2)

Grapple Mount 1X1-3 Minutes

Mode Of TransportLow Crawl 1X10-25 Yards Down And Back (Partner

1&2)Low Crawl

StrikeVertical Knee 1X10 (Partner 1)

Vertical Knee 1X10 (Partner 2)

Mode Of TransportBear Crawl 1X10-25 Yards Down And Back (Partner

1&2)Bear Crawl

Grapple Guard 1X1-3 Minutes



Th e National Strength and Conditioning Association (NSCA) is launching a new membership category created for exercise enthusiasts and individuals who are new to the strength and conditioning fi eld. Th e goal of the Associate Membership is to ex-pand the reach of the NSCAs mission, to support and disseminate research-based knowledge and its practical application, to improve athletic performance and fi tness. Th is new channel gives individuals seeking more knowledge to improve job perfor-mance or those planning their professional development the fundamental resources and information on strength and condi-tioning.

As part of the NSCAs commitment to pro-vide Members with the latest in educational

content, the Performance Training Journal (PTJ) and the TSAC Report will now be-come an exclusive benefi t to NSCA Mem-bers. Professional Members who currently receive the Journal of Strength and Con-ditioning Research and the Strength and Conditioning Journal will receive this con-tent at no additional cost. Associate Mem-bers will receive the PTJ and TSAC Report along with additional web-based content developed specifi cally to fi t their needs.Individuals that do not wish to become NSCA Members but still want to receive free content from the NSCA can sign up for NSCA Connect, a new email alert. NSCA Connect will alert non-members to selected feature articles each month from every NSCA Publication. Visit http://nsca-lift.org/mainnews.shtml to sign up for this

feature, update your profi le and receive NSCA Connect.

To continue receiving the PTJ and TSAC Report, the NSCA is off ering current subscribers a limited-time, introductory annual rate of $19.95 for Associate Mem-bership from November 1, 2011 through March 31, 2012. Qualifi cations apply for the Associate Membership level, so please visit the NSCA Website on November 1, 2011 for more details and take advantage of this special pricing. However, there are many new and exciting developments of member benefi ts on the horizon. Beginning in April 2012, the NSCA will be enhancing the way cutting-edge content is delivered to Members through innovative media and educational resources.

New Membership Opportunities on the Horizon for the NSCA



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

TSAC Editorial ReviewMark Abel, PhD

Raymond E. Bear, MS

LTC Matthew Garber PT, DSc, OCS, FAAOMPT

Kelly Kennedy, PhD, CSCS

Doug Kleiner, PhD, ATC, CSCS,*D

Joe Martin, DC

Danny McMillian, PT, DSc,OCS, CSCS

Katie Sell, PhD, CSCS

Stew Smith, CSCS

Mark Stephenson, MS, ATC, CSCS,*D

StaffEditorT. Jeff Chandler, EdD, CSCS,*D,

NSCA-CPT,*D, FNSCA

PublisherKeith Cinea, MA, CSCS,*D,

NSCA-CPT,*D

Copy EditorMatthew Sandstead

ContactNSCA TSAC1885 Bob Johnson Drive Colorado Springs, CO 80906phone: 800-815-6826email: [email protected]

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ContributorsJorge Carvajal, CSCS, USAWJorge Carvajal is a performance enhance-ment specialist and Captain with Miami Dade Fire Rescue. He has a Bachelors degree in Exercise Science from the Uni-versity of Florida, and is an instructor in the International Association of Fire-fi ghters/International Association of Fire Chiefs Wellness Fitness Initiative Peer Fitness Trainer Program. He has trained elite, college, amateur and Olympic ath-letes at such places as the U.S Olympic Training Center, the University of Flori-da and the University of Nebraska. Car-vajal has been working with fi refi ghters, military special operations, and special response teams for 22 years.

2LT Rammell C. Nwaokai, CSCS, PES, CESRammell Nwaokai is currently an M.S. candidate in exercise science enrolled at California University of Pennsylvania within the exercise science department. Previous to that, Nwaokai was an un-dergraduate and graduate strength and conditioning coach at Northern Illinois University Sports Performance center as-sisting in the training of Division I ath-letes. As a member of the Reserve Offi cer Training Corp in undergrad, he oversaw the cadets physical readiness perfor-mance enhancement and injury preven-tion program as well. He enlisted in the Army in 2006, then commissioned from NIUs ROTC program in 2010 into the Illinois National Guard Medical Service Corp. He is a member of the ACSM (American College of Sports Medicine), MWACSM (Midwest American College of Sports Medicine), NASM (National Academy of Sports Medicine), ISSN (International Society of Sports Nutri-tion), and USA Triathlon association, and is CSCS certifi ed. He is currently a personal trainer at Lifetime Fitness

North Austin, Texas and is a member of the Texas National Guard. Nwaokai has a Bachelors degree from Northern Illi-nois University in Kinesiology Preventa-tive and Rehabilitative Science and is a triathlon athlete.

Brian Jones, PhD, CSCS, USAWBrian Jones is an assistant professor of Kinesiology and Health Science at Georgetown College. He has a PhD in Exercise Science and currently serves as the Kentucky State Director of the NSCA. Jones is a CSCS, USAW Sports Performance Coach, Crossfi t Level 1 Coach, and World Kettlebell Club In-structor. In addition to teaching, he has extensive experience as a strength coach, personal trainer, and jiu-jitsu/defensive tactics instructor. He has worked as a coach and consultant for a number of law enforcement offi cers and agencies.

Rodney D. Van ZantRodney Van Zant is a Kentucky native and is currently an 11-year Laurel Coun-ty KY Sheriff Department Sergeant and Range Master/Special Operations op-erator. He is a certifi ed Department of Criminal Justice Training L.E. fi rearms, Concealed Carry, and less lethal weap-ons instructor. Van Zant is also an NRA L.E./Civilian fi rearms instructor and graduate of Government Training In-stitute and Alabama Defensive Pistol Academy, and is a certifi ed police sniper. He owns www.ironsightdefense.com where he instructs civilian and law en-forcement tactical fi rearms training.

Contributors continued on next page



Clifford S. Dooman, MS, CSCSCliff Dooman is the Director of Olym-pic Sports Performance and Assistant Professor of Physical Education at the United States Naval Academy in An-napolis, Maryland. Dooman received his Bachelors degree in Health Fitness from Springfi eld College and his Masters de-gree in Education/Exercise Science from the University of Dayton. Dooman is certifi ed by the National Strength and Conditioning Association (NSCA) as a Certifi ed Strength and Conditioning Specialist (CSCS) and USA Weight-lifting as a Senior Coach. His students/athletes include past, present, and future leaders of the United States Navy and Marine Corps.

Guy D. Leahy, MEd, CSCSGuy Leahy is currently serving dual roles as the interim fl ight commander/exercise physiologist at Davis-Monthan Air Force Base in Tucson, AZ. Leahy is a member of the ACSM (American College of Sports Medicine), NSCA (National Strength and Conditioning Association), and is CSCS certifi ed. Leahy is the author/co-author of over 30 professional articles, including original research which has appeared in publi-cations such as the Journal of Strength and Conditioning Research, TSAC Re-port, Medicine and Science in Sports and Exercise, Nature, Science and Scientifi c American. He has presented at several conferences, most recently at the 2011 NSCA Annual Meeting, where he was also an invited speaker at the TSAC Spe-cial Interest Group. Leahy holds a Mas-ter of Education degree from Western Washington University and a Bachelor of Science degree from the University of Oregon.

National Strength and Conditioning Association

TSAC CONFERENCEApril 10 12, 2012 / Las Vegas / M Resort

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