TSAC Report 34 | Page 13

EXTREME EXERCISE FOR MENTAL TOUGHNESS AND SELECTION: EFFECTIVE TRAINING OR ERRANT BULLYING? (PART II) FIGURE 1. 40-WEEK MACROCYCLE SAMPLE WEEK PERFORMANCE MACROCYCLES MT SKILLS MACROCYCLES 1–2 General prep, testing Goal setting 3–5 Hypertrophy, metabolic Arousal control, psychologist education 6–8 Max strength Self-talk 9 Regeneration Concentration 10 – 12 Strength, work capacity Performance imagery 13 – 15 Max strength, testing Goal setting, arousal control 16 – 18 Power, testing Arousal control, self-talk 19 Regeneration Self-talk, concentration 20 – 22 Strength, power Concentration, performance imagery 23 – 25 General prep, metabolic Performance imagery, goal setting 26 – 28 Max strength, metabolic Culmination 29 – 31 Strength, metabolic Culmination 32 Leave 33 – 35 Metabolic Culmination 36 Regeneration Culmination 37 – 39 Metabolic, testing Culmination 40 Regeneration Culmination COLOR TRAINING Selection Training Pre-Selection Training FIGURE 2: ACCELERATION EXERCISE MENU EXAMPLE ACCELERATION ABSOLUTE SPEED MULTI-DIRECTIONAL TECHNIQUE EXERCISE TEMPORARY DUTY EXERCISE TEMPORARY DUTY EXERCISE Wall drill: hold x Wall drill: hold x Base hold (with and without Crisis Action Team (CAT)) Wall drill: single exchange x Wall drill: single exchange x Shuffle Wall drill: triple exchange x Wall drill: triple exchange Shuffle to base Wall drill: running x Wall drill: continuous 2 shuffle to base Seated arm action x Wall drill: load lift Continuous shuffle Get-up sprint x Pillar skip CAT shuffle to base Get-up to deceleration x Pillar march CAT 2 shuffle to base NSCA’S TSAC REPORT | ISSUE 34 TEMPORARY DUTY 13