Strength and Conditioning for the Human Weapon System

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.