TYLER CHRISTIANSEN, CSCS,*D, USAW, RSCC, AND MIKE ASKEN, PHD
Figure 1 is a sample program that has all the rules accounted for,
with the exception of starting over and adding an additional level
of complexity to the MT skills due to time constraints. The training
started with one simple MT skill development during weeks 1 – 12.
Education was implemented early in week five. The combination
of two simple MT skills was accomplished during weeks 13 – 25
while the culmination of all simple MT skills was completed in
weeks 26 – 40.
During session one (Figure 5), tactical athletes will start their
workout with activation, dynamic warm-up, and corrective
exercises that are noted in the workout example.
Goal Setting: At the beginning of the session, defining the
goals of the session and reinforcing the end goal (passing
selection) will assist in locking into the mindset of where
the tactical athlete needs to get.
2.
MESOCYLCES
1.
Arousal Control for Downregulation: At the beginning
of the session, it may seem contradictive to bring the
tactical athlete’s arousal down; however, resetting a tactical
athlete’s breathing pattern may be advantageous for
optimal arousal later in the workout. Also, the ability to
manipulate levels of arousal or to achieve one’s O-ZONE
(optimal zone of natural excellence) at will is a central goal
of mental toughness training (2,3).
When developing the mesocycles, tactical facilitators often look
at the ir “tool box” or exercise menu (Figure 2) to utilize the
best exercises to achieve the desired objective. The same thing
should be done with MT skills. It is recommended that the tactical
facilitator develop a menu of specific techniques for each of the
MT skills (Figure 3). Developing this menu may help with two
things. First, it may assist with multiple techniques to develop the
same skill at different levels. Second, it may provide an alternate
choice if a tactical athlete does not understand the skill being
presented. For example, if a tactical athlete is having difficulty
with acceleration, the tactical facilitator can regress the exercise
or change the exercise to still meet the objective of the training
session (to increase acceleration, for example).
The mesocycles are developed to give an idea of how MT skills can
be developed. Once specific strength and conditioning exercises
are put into the program, the tactical facilitator will then decide
which MT skill will work best with the prescribed exercises during
the mesocycle. As with most strength and conditioning programs,
it is advantageous for the coach to teach the new skills within the
program during the first week. During week two, there should be
a 50/50 approach between the tactical facilitator and the tactical
athlete. Utilizing the 50/50 approach, the tactical facilitator
should ask questions and spot check the athlete to reinforce the
teachings from the first week. During week three, the tactical
facilitator should have the tactical athlete explain and demonstrate
the main purpose and coaching points of the skill. The human
performance system noted above should be put in place with
the development of MT skills. This will not only assist with
teaching and understanding of the MT skills, but also open up
the lines of communication between the tactical facilitator and
the tactical athlete.
MICROCYCLES: IMPLEMENTATION OF MT SKILLS
In microcycle development, the implementation of MT skills will
be based off of specific exercises to enhance the training effect
of the MT skills. For example, it may be of greater benefit for
the tactical facilitator to utilize a concentration skill during a
power block versus an auxiliary block during the workout. This is
because a power exercise will have a great level of difficulty and
will have a need for greater concentration on form, a command,
or a time component.
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During this part of the session, proper breathing techniques
will help to reset the diaphragm in order to properly inhale
air. If the diaphragm is not working properly, other muscles
(deep neck flexors and upper trapezius) are utilized to draw
in the air needed, thus cutting down metabolic and mental
efficiency. Using techniques such as crocodile breathing,
belly breathing, or other breathing drills early in the
selection program may assist the tactical athlete in being
prepared to bring arousal levels down prior to a mission
when arousal levels are outside the level of optimal arousal.
3.
Arousal Control for Upregulation: As the athlete begins
their movement preparation or warm-up it would be
beneficial to start to utilize command words. Command
words are put in place to bring arousal levels up or down,
depending on the word association. The idea behind
power words comes from the psychological concept of
psychological conditioning, or pairing two stimuli so the
presence of one produces the onset of the other.
The placement of these powerful words throughout a
tactical strength and conditioning program will assist the
tactical athlete in recognizing the word for assistance
when times get difficult and up-arousal or down-arousal is
needed. Initially introducing the command words for uparousal prior to the dynamic warm-up can assist the tactical
athlete with the word association (conditioned stimulus) for
up-arousal (conditioned response) when a dynamic warmup is not possible.
NSCA’S TSAC REPORT | ISSUE 34