Strength and Conditioning for the Human Weapon System
Description
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:
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Why to view the HWS as a multi-faceted system that requires a more inclusive program than needed by athletes.
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Provide updated methodology to create a strength and conditioning program specifically for the HWS populations.
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Introduce and define advanced strength and conditioning methodologies SC professionals use within the US Military and law enforcement performance programs.
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Persons
Dr. Christopher Myers is an Exercise Physiologist Human Performance Optimization (HPO) Program Coordinator for the United States Air Forces Europe Air Force Special Warfare (AFSPECWAR) Tactical Air Control Party (TACP). Dr. Myers enlisted in the US Army in 1997 and attended the United States Military Academy at West Point, NY, from 2000-2004. Upon graduation, Dr. Myers was commissioned as a 2LT in the Military Police (MP) Corps. As an MP officer, Dr. Myers served three tours to Iraq, served as a Platoon Leader, Battalion Operations Officer (S-3), and Company Commander. He was medically retired in 2012 as a Captain. Dr. Myers was awarded, amongst others, the Bronze Star, Meritorious Service Medal, and Overseas Service Ribbon x3. Dr. Myers is an employee of the U.S. Air Force. The views depicted throughout this book do not represent the views of the U.S. Air Force.
Upon retirement, Dr. Myers started the process of obtaining his doctoral degree. He entered the ClinicalExercise Physiology Masters Program at the University of Louisiana at Monroe in November 2012. Dr. Myers served as the Exercise Physiology Laboratory manager while attending the program. Upon graduating in May 2013, Dr. Myers won the University of Louisiana at Monroe Research Symposium with his Master's Thesis titled "The Calculation of Torque Generated by a Swimmer's Arm During the Freestyle Swim Stroke." Following graduation, Dr. Myers entered the Exercise Physiology Program focusing on skeletal muscle physiology at Florida State University. He conducted his doctoral research and post-doctoral fellowship research with the Navy Experimental Dive Unit in Panama City Beach, Florida, from January 2015 - June 2019. During this period, Dr. Myers served as an associate investigator and primary investigator researching the effect of hyperoxia on human performance in Navy Divers. From May 2013 - June 2019, Dr. Myers made several presentations at national conferences and published his research in several notable peer-reviewed journals. Furthermore, he authored the books Triathlon Training with Power and Skeletal Muscle Physiology: An Update to Anatomy and Function.
Finally, Dr. Myers is the Large Clinical and Field Trial lead with the 711th Human Performance Wing, Air Force Research Lab in Dayton, Ohio.
Coach CJ joined the Holistic Health and Fitness (H2F) integration team in 2023. She brings over two decades of experience in human performance optimization and program development within the Department of Defense, including supporting the Air Force Special Operations Command (AFSOC).
CJ holds a Bachelor's degree in Exercise Science with a minor in Sports Administration from Wichita State University and a Master's degree in Health Education. Her significant contributions include:
* Developing research-based obstacle course criteria for Air Force Explosive Ordnance (EOD) personnel, now incorporated into Air Force Specialty Code (AFSC)-wide Standards and Evaluation (Stan/Eval) criteria.
* Designing and implementing an 84-day pipeline training program for the Tactical Air Control Party (TACP) Special Warfare Training Unit, demonstrating expertise in large-scale training program development within the military context.
* Serving as an embedded Human Performance Coordinator/Strength and Conditioning Coach with the 31st Rescue Squadron, providing direct support to Air Force Pararescue (PJs) in an operational unit.
· Serving as the Army's on fully remote physical domain lead at School for Command Preparation with a team geo-dispersed throughout the country and performs in a neutral location to provide experiential physical readiness training for future Brigade and Battalion leaders.
Currently, CJ serves as the H2F integration lead with the US Army, ensuring that resourced brigades are prepared to effectively utilize H2F teams to meet mission requirements. She also provides guidance to non-resourced brigades as they navigate the integration process.
Content
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.