Human Performance for Tactical Athletes
320
Human Performance for Tactical Athletes
320Paperback(New Edition)
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Overview
As a tactical athlete, you face heightened levels of mental and physical stress daily in order to do your job and keep your community safe. You have also chosen a career that is inherently dangerous and where mistakes can have serious consequences. Our goal is to provide comprehensive, science-backed training and education in all pillars of human performance—nutrition, conditioning, stress management, sleep, and resilience—so you can finish your career as strong as you started. By focusing equal attention on each pillar of our EAT SWEAT THRIVE curriculum, you will be able to make small, incremental changes that lead to major lifestyle improvements and optimal performance.
Product Details
| ISBN-13: | 9781593704766 |
|---|---|
| Publisher: | Fire Engineering Books & Videos |
| Publication date: | 02/12/2019 |
| Edition description: | New Edition |
| Pages: | 320 |
| Product dimensions: | 7.00(w) x 9.90(h) x 0.70(d) |
Table of Contents
Foreword xiii
Authors' Note xv
Acknowledgments xvii
Chapter 1 Eat 1
Welcome to Eat! 2
Introduction 3
Blood Sugar Stabilization 4
Optimal Blood Sugar Stabilization 4
Low Blood Sugar Levels 5
High Blood Sugar Levels 5
Blood Sugar Roller Coaster 5
Basic Science of Nutrition 6
Body Composition 6
Hydration 8
Refine Your Routine-Maria Urso 12
Calories 13
Nutrients 15
Macronutrients 15
Protein 17
Carbohydrates 19
Fats 24
Cholesterol 27
Micronutrients 28
Quality, Quantity, and Timing 29
Quality 32
Quantity 34
A Hungry Wolf-Dan Cnossen 36
Timing 36
Fueling for Exercise 39
Other Considerations 43
Supplements 43
Caffeine 46
Conclusion 48
Chapter Questions 49
Chapter Notes 49
Addendum 50
Reading a Nutrition Label 50
Recipes 61
Chapter 2 Sweat 87
Welcome to Sweat! 88
Introduction 89
Tissue and Muscle Tissue 90
General Physiology of Conditioning 92
Physiological Systems and Movement 92
Adaptation 99
Calibration Levels that Maximize Adaptation 102
Recovery Variables that Maximize Performance 104
Priority: Needs Analysis-Matt Cady 107
Adaptation in Practice 108
Maximizing Adaptation 115
Training Variables 115
Equipment, Gear, and Tactical Athletes 118
Training in Your Gear 118
When to Train in Gear 119
Considerations for Not Training in Gear 119
The Comeback-Mike Sanders 122
Pain, Injury, and Injury Prevention 123
Pain as Protection 125
Acute versus Chronic Pain 126
Pushing Too Far-John Hall 131
Injury Reduction Through Personal Analysis 131
Tribute-Scotty Salman, Boston Fire 132
The O2X Prepare Sweat Recover Methodology 139
An Optimal Workout Formula 139
Injury-Prevention Techniques 148
Conditioning Program Design 149
Needs Analysis 150
Exercise Selection 152
Training Frequency 153
Exercise Order 153
Training Load, Reps, Volume, and Rest Periods 154
Conclusion 157
Chapter Questions 158
Chapter Notes 158
Addendum 159
Chapter 3 Thrive 187
Welcome to Thrive! 188
Introduction 189
Mental Performance 191
Optimal Performance Zone-Brice Long 194
Stress Management 194
Autonomic Nervous System 196
Parasympathetic Nervous System 198
Sympathetic Nervous System 198
Heart Rate Variability: Measuring the ANS 199
Biofeedback 202
Self-Care-Lewyn Poage 204
Mental Performance Skills 205
Building a Routine-Adam La Reau 206
Skill: Mindfulness 206
Skill: Breathing 211
Skill: Progressive Muscle Relaxation 216
Skill: Visualization 218
Visualization-Ali Levy 221
Skill: Self-Talk 222
Skill: Attention Control 223
Skill: Writing 226
Recentering-Do What You Love 230
Resilience-Andy Haffele 232
Resilience 233
Attitude, Mindset-Goeff Krill 233
Skill: Understanding Post-Traumatic Stress Disorder (PTSD) 234
Skill: Finding Your Mindset 237
Skill: Extending the Comfort Zone 239
Skill; Building Motivation 240
Motivation-Arno Ilgner 241
Skill: Forging a Warrior Spirit 242
Putting Mental Skills in Action 243
Skill: Goal Setting 243
Pre-event 243
In the Moment 246
Post-Event Debrief 250
Final Thoughts-Mental Performance 253
Sleep-Habits, Mindset, Environment 253
Shift Work, Sleep, and the Impact on Performance and Health 254
Physiological Process and Impact of Sleep 254
Creating Healthy Sleep Habits 257
Yoga Nidra-Byron 259
Conclusion 262
Chapter Questions 263
Chapter Notes 263
Addendum 264
Chapter 4 Human Performance on the Road 277
Maintenance and Adaptation 278
Pillars of Good Health on the Road: EAT SWEAT THRIVE 278
The 80:20 Rule 279
Framework of the 80:20 Rule 280
Incorporating the Pillars 281
Why Does Travel Derail Us? 283
How to Prevent Travel from Derailing Us 283
Nutrition on the Road 283
The Necessities 283
Tips and Tricks 285
Exercise on the Road 288
The Necessities 288
Tips and Tricks 290
Sleep on the Road 294
The Necessities 294
Tips and Tricks 295
Stress Management on the Road 297
Tips and Tricks 298
Summary 299
Conclusion 301
Endnotes 303
Index 313