Tomlinson-Online - Strength and Conditioning for the Human Weapon System

A central focus of the US Military is the Human Weapon System (HWS) and the optimization of this weapon system. Over the past decade, the Department of Defence has invested in programs termed Human Performance Optimization (HPO) programs. Human performance for the human weapon system is much different than the civilian athlete. Therefore, the human weapon system's rehabilitation and performance training requirements are different and must be considered. This book demonstrates the following to strength coaches and practitioners: Why to view the HWS as a multi-faceted system that requires a more inclusive program than needed by athletes. Provide updated methodology to create a strength and conditioning program specifically for the HWS populations. Introduce and define advanced strength and conditioning methodologies SC professionals use within the US Military and law enforcement performance programs.

Preface.- Acknowledgments.- How to Use This Book.- The Evolution of the Human Weapon System.- Chapter 1: Understanding the Human Weapon System.- 1.1 Defining the Human Weapon System (HWS).- 1.2 Key differences of the HWS versus Athletes.- 1.3 Structuring a Holistic Human Performance Optimization Program to Support the HWS.- 1.3.1 Common HWS HPO Domains.- 1.3.2 The Role of the Musculoskeletal (MSK) Domain.- 1.3.3 The role of a SC professional within the MSK Domain.- 1.4 Structuring a Holistic Program to Support the HWS – Moving Beyond Human Performance Optimization.- Chapter 2: The Physiology of the HWS.- 2.1 Anatomy of Strength and Power.- 2.1.1. Basic muscle physiology and characteristics.- 2.1.2. Energy Pathways.- 2.2 The Physiology of Conditioning.- 2.3 The Nervous System: The Body's Electrical Wiring.- 2.4 The Mind-Body Connection.- Chapter 3: The Needs Analysis.- 3.1 What is the Needs Analysis.- 3.2 What is the importance of the Needs Analysis.- 3.3 How to perform the Needs Analysis.- Chapter 4: Program Design and Periodization.- 4.1 The Science of Periodization.- 4.2 Periodization Techniques for the HWS.- 4.2.1 Different Periodization Techniques.- 4.2.2 Commonly Used Periodization Techniques within HWS SC Programs.- 4.2.3 Why Certain Periodization Techniques Do Not Work for the HWS.- 4.2.4 Reverse Programming.- 4.3 Tapering and Peaking for Performance.- 5.4 Evaluating and Adjusting the Program.- Chapter 5: Performance Metrics.- 5.1 Performance Metrics Specific to the HWS.- 5.2 Strength Metrics.- 5.3 Power Metrics.- 5.4 Muscular Endurance Metrics.- Chapter 6: Foundations of Strength Training.- 6.1 Principles of Strength Training.- 6.2 Facilities and Equipment.- 6.2.1 Garrison Facilities and Equipment.- 6.2.2 DeployedFacilities and Equipment.- 6.3 Developing a Strength Training Program.- 6.4 Resistance Training Methods to Build Size, Strength, and Power.- 6.5 Safety and Injury Prevention.- Chapter 7: The Science of Conditioning.- 7.1 The Difference Between Conditioning and Aerobic Training.- 7.1.1 Enhanced conditioning means either accomplishing more tasks within the same timeframe or completing the same tasks in a shorter period. Endurance, on the other hand, refers to sustaining the effort over an extended duration. For example, reducing your mile run time from 7 minutes to 6 minutes demonstrates an improvement in conditioning.- 7.2 Fundamentals of Conditioning.- 7.3 Techniques.- 7.3.1 Strength Training.- 7.3.2 Endurance Training.- 7.3.3 Plyometrics.- 7.3.4 Agility Training.- 7.3.5 Flexibility Training.- 7.3.6 Speed Training.- 7.3.7 Core Stability Training.- 7.3.8 Balance Training.- 7.3.9 Mental Conditioning.- 7.3.10 Tactical-Specific Drills.- 7.3.11 Recovery Techniques.- 7.3.12 High-Intensity Interval Training (HIIT).- 7.3.13 High-Intensity Power Training (HIPT).- 7.3.14 Circuit Training.- Chapter 8: Functional and Mobility Training.- 8.1 The Importance of Functional Fitness.- 8.2 Mobility Workouts and Their Benefits.- 8.3 Incorporating Yoga and Pilates.- 8.4 Dynamic and Static Stretching Techniques.- 8.5 Differences in Utilization of These Techniques Across the Different Services.- Chapter 9: Specialized Training Techniques.- 9.1 Plyometrics for Explosive Power.- 9.2 Olympic Weightlifting Techniques.- 9.3 Kettlebell Training for the Tactical Athlete.- 9.4 Unconventional Training Tools and Methods.- Chapter 10: Advanced Strength Training Techniques:10.1 Repetition Variations.- 10.1.1 Paul Anderson Methodology.- 10.1.1 What is this methodology.- 10.1.2 Pin Presses.- 10.1.2 Partial Repetitions.- 10.1.3 Isometrics.- 10.1.3.1 Pauses.- 10.1.3.2 Resisted (I.e., Mid-thigh pull against the pins).- 10.1.4 Burns.- 10.1.4.1 Mixed sets.- 10.1.4.2 Full Burn Sets.- 10.1.5 Oscillitory Methodology.- 10.2 Pacing of Repetitions.- 10.7.1 Slow Eccentric/Fast Concentric.- 10.7.2 Time Under Tension (TUT).- 10.7.2.1 3-Second Repetitions.- 10.7.2.2 5 & 10-Second Repetition.- 10.3 Variable Force Production.- 10.3.1 Lifting with Bands and Chains.- 10.3.2 Drop Sets.- 10.3.3 Post-Action Potentiation.- 10.3.3.1 Back Down Sets.- 10.4 Eccentrics/Negatives.- 10.5 Bilateral versus Unilateral Loading & Movements.- 10.6 Deficits.- 10.7 Weight Variations.- 10.7.1 Wave Methodology.- 10.7.2 Contrast Training.- Chapter 11: Mental Toughness and Psychological Strategies.- 11.1 Building Mental Resilience.- 11.2 Stress Management Techniques.- 11.3 Visualization and Mental Rehearsal.- 11.4 Coping with Pain and Discomfort.- 11.5 Sleep Readiness.- 11.6 Spiritual Readiness.- Chapter 12: Injury Prevention and Management.- 12.1 Common Injuries in Strength and Conditioning.- 12.2 Prehabilitation Strategies.- 12.3 Rehabilitation Techniques.- 12.4 Returning to Training Post-Injury.- 12.5 Integration of the Musculoskeletal Domain Team to Facilitate Injury Prevention.- And Return from Injury.- Appendices.- A. Sample Training Programs.- B. Resources for Further Learning.- Glossary.- References.- Index.- About the Authors.