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NSCA TSAC REPORT _06 July 2008

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					 NSCA TSAC REPORT • ISSUE 06                                                                                        JULY 2008




                                       TSAC REPORT
                                       US Navy SEALs Eating Strategies
                                       for Success on the Battlefield
                                       Lori Tubbs, MS, RD



  Contents                             U      nited States Navy SEALs are re-
                                              quired to take on many physical,
                                       mental, and emotional demands. These
                                                                                       and bringing the growth hormone insulin
                                                                                       back into full gear for optimal recovery
                                                                                       and nutrient replenishment.
                                       demands make them who they are. Physi-
  6.1
                                       cal conditioning is just one of the daily       Naval Special Warfare’s SEAL Recovery
  US Navy SEALs Eating
                                       requirements that take up much of the           Meal is a combination of foods that fo-
  Strategies for Success
                                       early morning hours. The remaining              cus on performance recovery and optimal
  on the Battlefield
  The Naval Special Warfare’s          hours of the day are spent developing           nutrition. It includes all five food groups
  SEAL Recovery Meal and how to        cognitive skill sets and practices needed       and consists of fruit, fruit juice, vegetable
  incorporate it into your refueling   to fill this type of warrior’s billet. An im-   juice, nuts, lean protein, dairy, and grains.
  strategy.
                                       portant factor to any tactical operator’s       While many operators find eating a chal-
                                       success is recovery. Pushing the body to        lenge after hard PT (physical training), 10
  6.3
                                       train for combat missions requires a refu-      oz of 100% fruit juice is available to spike
  Cross-Training to                    eling plan that is effective and accessible;    blood sugars and to replenish fluids lost.
  Improve Operational                  however, the body can be easily neglected       The high glycemic nature of this beverage
  Fitness, Part 2—Cycling              due to busy schedules. It not only affects      normalizes an appetite so that feeding can
  Use cycling to add cross-training
  to your conditioning program.        the next day’s workout, but the long term       take place sooner and accelerate recovery.
                                       effects of operational sustainability can       Whole grain sports bars with a 4:1 ratio
  6.5                                  suffer significantly and could potentially      of carbohydrates to protein are included
  Exercise Technique:                  lead to a life and death scenario.              in the meal to enhance carbohydrate
  Dumbbell Clean                                                                       intake along with adequate amounts of
                                       Paying close attention to nutritional hab-      protein for optimal recovery. The whole
  6.8                                  its and making small changes to enhance         grain products are also low in saturated
  Developing the Core                  training can affect a conditioning program      fats contain no hydrogenated oils. Beware
  for Breaching Officers               and pay high dividends to the tactical op-      when searching for a sports bar, as many
  Exercises to develop the core        erator as well as the entire team. Intense      bars include coatings or icings. Stay away
  strength required for breaching.     training is the leading cause of carbo-         from products with the word “hydroge-
                                       hydrate depletion. While carbohydrates          nated” on the list of ingredients.
                                       are the first consideration that should be
                                       taken for re-injecting fuel back into the       While the first hour is the most important
                                       muscles, protein and healthy fats should        for the recovery of athletes, eating small
                                       not be overlooked. Consuming meals              mixed meals thereafter is also empha-
                                       with all three macronutrients soon after        sized. Lowfat yogurts, smoothies and/or
                                       intense training will assist in decreasing      chocolate milk are good food choices as
                                       the level of the stress hormone cortisol        they contain quick releasing sugars with


National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                  page 6.1
 NSCA TSAC REPORT • ISSUE 06                                                                                           JULY 2008

                                                                     Facilitator Course • Sept. 24, 2008
                                                                     Symposium • Sept. 25 – 26, 2008
                                                                     Back at the NSCA World Headquarters by popular
                                                                     demand is the Tactical Strength and Conditioning (TSAC)
                                                                     Symposium. Designed to provide cutting edge information
                                                                     to strength and conditioning professionals who work directly
                                                                     with police, fire, and military personnel, attendees will learn
        $299*                           $225**                       various methods to develop operational fitness.
     * Symposium & Facilitator       ** Symposium only (2 days).
          Course (3 days).                                           As a bonus, the TSAC Facilitator Course is offered as a
                                                                     pre-symposium session where attendees are provided the
                                                                     necessary tools to implement strength and conditioning
                             CEUs                                    programs for their unit’s fitness.
               NSCA 2.0 / NATA 20 (3 days)
               NSCA 1.6 / NATA 16 (2 days)                                       TSAC powered by…




  Information/Registration

  w w w.nsca-lif t.org/TSAC                                                                         or call, 800-815-6826

proteins that contain small amounts of saturated fat (all animal
products will have some saturated fat). Healthy nuts such as al-
monds, a small can of tomato juice, and whole fruit are included
                                                                      NSCA Sports
in the recovery meal as well. Tomato juice serves not only as an
important serving of vegetable, but the sodium content provides       Nutrition Program
important electrolyte replenishment that prevents hyponatremia,
a condition that causes low blood sodium due to excessive sweat
losses or water intoxication. While protein consumption is more
than adequate in this population, the meal also includes a tuna
or salmon pack that provides extra protein to an operator’s diet
during the workday, but also provides essential fatty acids neces-
sary for heart health.

The success of the program over the past year has surpassed ex-
pectations established when the program was launched. Naval
Special Warfare commanders and SEAL operators alike have
expressed noticeable differences in maintaining lean body tis-
                                                                                                                presented by
sue, preventing weight creep and overall improved operational
performance. As research guides trainers and dietitians to assist
in enhancing performance in athletes of all forms, practical ap-
plications best serve in areas where food is limited and time is
at a premium when it comes to warfighters and their nutritional
and performance needs. Recovery meals are enabling our Navy
SEALs to maintain the ultimate weapon platform.                                 www.nsca-lift.org/NSCASportsNutrition/


National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                     page 6.2
 NSCA TSAC REPORT • ISSUE 06                                                                                              JULY 2008


Cross-Training to Improve
Operational Fitness
Part 2—Cycling
Suzie Snyder, MEd, CSCS



A     nother method of cross training is the implementation of
      a cycling program. Cycling can be utilized as a tool for the
tactical athlete in order to enhance and maintain metabolic con-
ditioning. Cycling may be performed on a stationary bike, the
road, bike trails, or off-road trails, depending on individual ex-
perience, equipment, and comfort level. All forms of cycling can
offer the benefits of metabolic conditioning if used properly.

One key point to training that tactical athletes often times need
to be reminded of is that every training session should have a
specific purpose, usually one of the following: to improve fit-
ness, maintain fitness or to recover from training. Knowing why
you’re doing each workout and balancing these three goals is
vital to success (1). The following will help you plan workouts
for the three purposes.

Improving Fitness                                                      that can be maintained steadily for one hour, though duration
Cycling to improve fitness is based upon the same principles           can range from 20 – 60 minutes. If you know what your lactate
as for running and swimming. The first step is to decide which         threshold is this intensity should be just below lactate threshold
aspect of fitness the training session will be focused: cardiovascu-   and the cadence should be as high as possible, without bouncing
lar endurance, muscular endurance, anaerobic endurance, force,         on the seat. Power workouts include sprints and hill sprints. Flat
speed, strength or power. The periodization cycle should dictate       ground sprint duration should not exceed thirty seconds and be
which aspect to train at different times of the year.                  done in a big gear, which means cadence will be lower.


Cardiovascular and muscular endurance both involve moderate            Maintaining Fitness
to long duration riding at a moderate intensity to build efficien-     Workouts used to maintain fitness can include any of the above,
cy in the heart, lungs, and muscles. For muscular endurance, the       but the duration may be modified. Many of the longer interval
intensity can be increased by riding long, low grade hills such as     sessions can be shortened (by decreasing the number of repeti-
2 – 6 percent grade, while maintaining a moderate effort level         tions) because during a maintenance phase, the body’s cardio-
by varying the cadence (revolutions or cycles per minute of the        vascular and muscular systems have already become efficient, so
pedal stroke). For this workout, cadence should not drop below         the focus should turn to minimizing stress and repetition on the
65 revolutions per minute (RPM).                                       body to maintain health and fitness.


Anaerobic endurance workouts will include intervals of shorter         Recovering
duration, hard efforts separated by short to moderate rest peri-       One popular method of utilizing cycling is by riding for recovery.
ods (30s – 2 min, depending on goal of training session). Inter-       If running is the primary means of conditioning, cycling for re-
vals can be performed on a flat road or trail to keep the heart        covery can be beneficial in order to take some stress off the body
rate steady and high, or on hills to include strength and heart        and enhance the recovery process. Recovery workouts generally
rate increases. Threshold workouts are performed at an intensity       mean performing a workout low in intensity and duration and


National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                        page 6.3
 NSCA TSAC REPORT • ISSUE 06                                                                                               JULY 2008

can be simply an aerobic training session. Aerobic training is
used to increase cardiovascular fitness by elevating the heart rate
to a steady state, and maintaining the desired intensity level that
                                                                          Training manuals
forces oxygen to be used, though generally low to moderate (2).
Cycling is a good choice for aerobic training because it is a non-        available for online
weight bearing activity so there is no impact on the joints and
involves mainly lower body, large musculature.                            purchase.

Example Workouts
Improving Fitness
Force
Long Hill Repeats. Ride a course with long hills that take 5 – 6
minutes to climb. Stay seated on the long climbs, but stand to            PDF E-Book
power up any short, steep hills. Keep the cadence above 60 rpm
                                                                          Downloads
and heart rate just above your lactate threshold zone.

Speed                                                                     $25/ea. + tax
Spin-ups. During an easy to moderate intensity ride or warm-
up, gradually increase cadence to the maximum possible without
bouncing on the seat. Hold at maximum cadence for as long as
possible, then recover for at least 1 minute.

Muscular Endurance                                                        www.nsca-lift.org/TSAC/
Cruise Intervals. Cruise intervals are work intervals of 6 – 12
minutes in duration at a high intensity; maintaining a heart rate     Hill Sprints. If possible, use a hill of 4 – 6 percent grade with
just above lactate threshold for the entire work interval. The rest   a flat approach so you can do a “flying start;” begin gathering
period should include easy spinning for 2 – 3 minutes in order        speed and build your cadence up on the flat approach so that
to bring the heart rate down.                                         when you begin the hill, you can climb while seated to apply
                                                                      maximum force on each pedal stroke and maintain a high ca-
Anaerobic Endurance                                                   dence. Again, recover for 3 – 5 minutes between hill repeats.
Pyramid Intervals. Similar to cruise intervals, however the work
intervals are shorter and vary in length or duration. Begin with      Maintenance
a one-minute work interval, then progressively add one minute         Aerobic Endurance
to each successive work interval and include a rest period of         Ride a course with rolling hills at a moderate intensity by remain-
the same duration as the previous work interval. So a pyramid         ing seated on the up-hills and spinning with a high cadence.
interval workout would look like this with the rest interval in
parentheses: 1m (1m), 2m (2m), 3, (3m), 4m (4m), 3m (3m),             Recovery
2m (2m), 1m.                                                          Ride a flat course in the small chainring at a comfortably high
                                                                      cadence and low heart rate. 
Power
Sprints. After a good warm-up, shift into a big gear, then stand
                                                                      1
                                                                        Friel, Joe. The Triathlete’s Training Bible (2nd. Ed.). Boulder, CO:
and spin up to a high cadence (90 rpm or greater) for 10 seconds.
                                                                        Velo Press, pp. 4 – 5. 2004.
Sit and maintain the cadence for 20 seconds, then recover by rid-     2
                                                                        Miller, T. (2008). Central and peripheral adaptations to training.
ing in an easy gear for 3-5 minutes after each sprint.                  NSCA’s Performance Training Journal, 7(1), pp. 19 – 21.




National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                          page 6.4
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


Exercise Technique:
Dumbbell Clean
Peter Melanson, MS, CSCS,*D



P     erforming weightlifting movements can be a very effective
      tool for developing power for the tactical athlete. These
lifts are often used by athletes to increase rate of force devel-
opment (explosive power), core stability, kinesthetic awareness,
sport specificity, total body multi-joint activity, athleticism, and
also prevent injury.

The dumbbell clean is a variation of the traditional clean. In
addition, these exercises can also be performed unilaterally. This
allows you to develop greater balance and control, kinesthetic
awareness, and increased recruitment of stabilizing muscles en-
hancing joint stability. This exercise is also a safe alternative es-
pecially with an injured athlete who cannot perform the exercise
with a barbell. 



  Start Position                                                          Figure 1
  Figures 1 & 2
  1.   The feet should be in a hip wide position (natural
       jumping position). The toes should be pointing either
       straight ahead or in slightly externally rotated posi-
       tion.

  2.   To lower the dumbbells to the starting position sit
       the hips back into a ¼ or ½ squat position. This
       movement is basically the same as doing a Roma-
       nian deadlift. Do not bend the knees (they will natu-
       rally bend by emphasizing the sitting of the hips).

  3.   The shins should be perpendicular to the floor or at
       a slight angle.

  4.   The back should be straight and flat (a natural dip
       in the low back is ok). The back should be tight with
       the head up looking forward.

  5.   The shoulders should be positioned slightly in front
       of the kneecaps (at a minimum over the kneecaps).

  6.   The hands (dumbbells) should be on the side of the
       knees (for a hang clean position, or mid-shin for a
       full clean). Your weight should be predominantly on
       the heels. See Figures 1 & 2.

  7.   This should put you in a good jumping position. See
       Figure 1.

                                                                          Figure 2

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.5
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


  Execution Phase
  Figure 3
  1.   Start the lift by pressing the feet against the floor
       through the heels. You should concentrate on
       getting a good triple extension of the hip, knee,
       and ankle (as you get to the end of the triple
       extension your weight should transfer to the
       toes).

  2.   You are explosively jumping with the weight in
       your hands at this point. As you get to the end
       of the triple extension make sure to shrug your
       shoulders as well.

  3.   The dumbbells should stay close to the body
       and slide along the rib cage while the face of the
       dumbbells stays parallel to the mirror or wall in
       front of you.

  4.   The elbows should stay high above the wrists.

  5.   This should allow the dumbbell to reach
       maximum height without using your arms to do
       the majority of the work. The dumbbell should
       get to the height of your armpit or as close as
       possible. See Figure 3.




                                                                          Figure 3

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.6
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


  Catch Phase
  Figures 4 – 6
  1.   As you start the downward motion into the catch
       position you should begin to rotate the elbows
       under the dumbbells.

  2.   Catch the dumbbells on top of the shoulder with
       the elbows as high as possible (You should be able
       to see the point of the elbows directly in the mirror
       not the forearm). See Figure 4.

  3.   During the descent you should be sitting the
       hips backwards in a squatting motion to assist in
       catching the dumbbells under control. (Do not try
       to catch the dumbbells by allowing the knees to
       bend forward during the catch, also if the elbows
       drop it will cause you to fall forward onto the toes
       into a dangerous catch position) See Figure 5.

  4.   Most of your weight should be on the heels and
       your feet should also be in a hip width position
       with toes slightly externally rotated in a normal
       squatting position.

  5.   At the bottom position your elbows should still be
       high, with good balance and stability.

  6.   Extend the hip and knees into a fully erect and
       standing position.

  7.   An example of a variation lift is the dumbbell
       alternate clean. See Figure 6.
                                                                          Figure 4




                                               Figure 5                   Figure 6

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.7
    NSCA TSAC REPORT • ISSUE 06                                                                                                JULY 2008


Developing the Core for
Breaching Officers
Mark D. Stephenson, CSCS,*D, ATC



A     s a SWAT operator there are many different tasks that you
      may be required to perform. Being in top physical condi-
tion is not only essential but possibly a matter of life or death.
One such task that requires power and agility is that of the
Breach Officer.

Breaching is a method of gaining forceful entry into a building.
Typically this is performed under adverse conditions and relies
on the element of surprise

Breaching requires not only strength but also explosive power.
Combining those with proper technique and execution may in-                 The Core
crease the number of successful breaches. To develop a program              Developing the core of the body is like building the foundation
for the Breaching officer first a needs analysis must be performed.         of a house. It is the most important aspect of the structure and
                                                                            everything is built off of it.
Needs Analysis
The proper mechanics when performing a door breach utilizing a              The “core” is general thought to include all of the musculature of
ram requires the officer to approach the door carrying a 45 pound           the pelvic, abdominal, and low back regions (1,2,3). Develop-
ram as well as being fully loaded down with appropriate tactical            ment of these muscles is the foundation for movement (2). The
gear. This could potentially bring the officer’s weight to an ad-           musculature involved helps in stabilizing the spine during move-
ditional 110 pounds. The distance from the drop off point to the            ment by co-contraction and intra-abdominal pressure (2,3).
entry is also a factor. The approach is usually stealth-like and re-
quires the officer to be agile. It is critical to successfully breach the   Due to the high demands of a tactical operator, increasing the
door with one hit. It is not always possible due to confounding             core strength will help in the reduction and prevention of injury
factors such as location and debris around the door, barricaded             as well as increase performance (1).
or strategic bracing, etc. However if one of those factors is due to
lack of strength or power it is unacceptable obstacle.                      Training the Core
                                                                            When training the core it is important to realize that you are
Use of a circular saw may also be employed to cut bars in front             training for performance. There are specific exercises intended to
of the door, window, or cutting a gun port through a wall us-               train the lumbopelvic or low back region when addressing low
ing both vertical and horizontal cuts. The saw adds another 15              back problems (3). Training for performance is specific to the
pounds to the officer and when turned on and running at full                tasks that may be involved. The exercises should be dynamic and
speed it creates a gyroscopic effect. This becomes very apparent            train the core in various planes of motion.
when making a horizontal cut.
                                                                            Here are a few exercises that help develop the musculature of the
No matter which method of breaching is used core strength and               core in a “functional” manner. These exercises, if utilized, would
power are critical. Weakness in the core muscles may result in              be part of a more comprehensive program. Always consult a pro-
poor performance and possibly injury.                                       fessional before adding any of these exercises to your program. 

1
  Stephenson J, AM Swank Core Training: Designing a Program for Anyone. Strength Cond. J. 26(6):34 – 37. 2004
2
  Faries MD, M Greenwood Core Training: Stabilizing the Confusion. Strength Cond. J. 29(2):10 – 25. 2007
3
  Gamble P. An Integrated Approach to Training Core Stability. Strength Cond. J. 29(1):58 – 68. 2007

National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                             page 6.8
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


  MB Scoop Toss
  Morbi
  Figures 1 & 2
  Proin at eros non eros adipiscing mollis. Donec semper
  turpis sed diam. ball scoop toss is a tortor. Inte-
  The medicine Sed consequat ligula nec total body
  ger eget sem.
  plyometric exercise with the objective of reaching
  maximum height with the medicine ball as well
  Proin at eros non eros adipiscing mollis. Donec semper
  as jumping height off the ground. Assume aInte-
  turpis sed diam. Sed consequat ligula nec tortor. half
  squat stance
  ger eget sem. and hold a medicine ball below the
  waist with the arms extended. Keep the chest
  Proin at eros maintain adipiscing mollis. DonecScoop
  upright to non eros a neutral posture. semper
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  the eget sem.
  ger ball upwards while also jumping straight up,
  attempting to reach full extension of the hips and
  maximum height of adipiscing mollis. Donec semper
  Proin at eros non erosboth the jump and the toss.
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  ger eget sem.
  Suggested set and reps:
  2 – 3 sets of 5 repetitions




                                                                          Figure 1




                                                                          Figure 2

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.9
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


  MB Slam
  Morbi
  Figures 3 & 4
  Proin at eros non eros adipiscing mollis. Donec semper
  turpis sed Slam: The medicine ball tortor. is a
  Straight diam. Sed consequat ligula nec slam Inte-
  ger eget sem.
  plyometric exercise used to develop strength and
  power in the abdominals. Hold a medicine ball
  Proin at eros non eros adipiscing mollis. Donec semper
  abovesed diam. Sed consequat ligula nec tortor. ears.
  turpis the head with the arms beside the Inte-
  Quickly and
  ger eget sem. forcefully pull the shoulders, arms
  and medicine ball downward by contracting the
  Proin at eros non eros adipiscing mollis. Donec semper
  abdominals, without allowing the arms to come
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  forward sem. face.
  ger eget of the

  Proin at eros Slams: Hold the medicine ball above
  Rotational non eros adipiscing mollis. Donec semper
  turpis sed with the arms beside the nec tortor. Inte-
  the head diam. Sed consequat ligula ears. Contract
  ger eget sem.
  the abdominals to pull the shoulders, arms and
  medicine ball downward. Rotate the shoulders to
  one side, allowing the hips and feet to turn with
  the shoulders.

  Suggested set and reps:
  2 – 3 sets of 10 repetitions

                                                                          Figure 3




                                                                          Figure 4

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.10
 NSCA TSAC REPORT • ISSUE 06                                              JULY 2008


  Diagonal Plate/MB Chop
  Morbi
  Figures 5 & 6
  Proin at eros non eros adipiscing mollis. Donec semper
  turpis sed diam. plate chop is performed in an
  The diagonal Sed consequat ligula nec tortor. Inte-
  ger eget sem.
  athletic posture and utilizes the entire core
  musculature, primarily the obliques, quadriceps
  Proin at eros non eros adipiscing mollis. Donec semper
  and hamstrings. Stand with good posture, holding
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  a eget sem.
  germedicine ball in both hands with the arms
  extended over the left shoulder. In one motion
  and at eros non eros adipiscing mollis. Donec back
  Proinwhile keeping good posture with a flatsemper
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  andeget sem.
  ger arms straight throughout the motion, squat
  and rotate the shoulders and plate to the outside
  of the right non eros adipiscing mollis. Donec semper
  Proin at eros ankle, then return in the same path to
  turpis sed diam. Sed consequat ligula nec tortor. Inte-
  the starting position. Complete all repetitions on
  ger eget sem.
  one side before switching to the other.

  Suggested set and reps:
  2 – 3 sets of 10 repetitions each side




                                                                          Figure 5




                                                                          Figure 6

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.11
 NSCA TSAC REPORT • ISSUE 06                                                                     JULY 2008




                                                                                             Figure 7

  Body Saw             (suspension exercise)
  Figures 7 & 8
  Start in a prone position with feet in straps and body supported by the elbows and forearms.
  Begin by pushing the body backwards, hold, the return to the start position.

  Suggested set and reps: 2 – 3 sets of 12 repetitions




                                                                                             Figure 8

National Strength and Conditioning Association • www.nsca-lift.org/TSAC                            page 6.12
 NSCA TSAC REPORT • ISSUE 06                                               JULY 2008


  Overhead Squats
  Figure 9
  Grasp the bar with a wide grip and position it
  overhead with the arms locked out straight.
  Position the feet in a shoulder-width stance with
  the toes pointed out slightly. Perform a squat
  by pushing the hips back and sink as low as
  possible, while maintaining a tight abdomen,
  shoulder girdle stability and keeping the body
  weight over the heels. Extend the legs to return
  to standing position.

  Suggested set and reps:
  3 sets of 8 – 10 repetitions




                                                                          Figure 9

  Hang Clean
  Figure 10
  The hang clean is a modified clean, where the
  lifter begins by standing with the bar held in front
  of the body with a shoulder-width grip. The lifter
  performs an RDL by maintaining a tight, flat back
  and a slight bend in the knees, and then pushes
  the hips back so that the bar slides down the
  front of the thighs to the top of the knee. Without
  pausing, the lifter quickly pulls the hips forward,
  shrugs the shoulders and pulls the elbows up,
  and then rotates the elbows beneath the bar to
  catch in the front squat position.

  Suggested set and reps:
  3 – 4 sets of 3 – 5 repetitions




                                                                          Figure 10

National Strength and Conditioning Association • www.nsca-lift.org/TSAC      page 6.13
 NSCA TSAC REPORT • ISSUE 06                                                                                        JULY 2008


Contributors
Peter Melanson, MS, CSCS,*D                   Mark Stephenson, ATC, CSCS,*D
Peter Melanson is currently Education         Mark Stephenson is the Director of the
Programs Coordinator with the NSCA            NSCA Human Performance Center and
in Colorado Springs. Most recently he         heads up the NSCA Tactical Strength              NSCA Mission
was the Head Strength & Condition-            and Conditioning program. Stephenson             As the worldwide authority
ing Coach at the United States Olympic        is responsible for the physical training of      on strength and conditioning,
                                                                                               we support and disseminate
Training Center. His experience includes      Colorado Springs Police Tactical Enforce-
                                                                                               research-based knowledge
six years as the Assistant Strength and       ment Unit (SWAT) and ODA teams from              and its practical application,
Conditioning Coach for the United             10th Group Special Forces at Ft. Carson,         to improve athletic performance
States Air Force Academy. He has trained      Colorado. Mark completed his Bachelor’s          and fitness.

elite collegiate, amateur, and professional   degree from Rhode Island College and is
athletes at such places as the New York       a Master’s candidate at Rocky Mountain           TSAC Editorial Review
Jets, University of Tennessee Volunteers.     University of Health Professions. He is          Jay Hoffman, PhD,
                                                                                                 CSCS,*D, FNSCA
Mr. Melanson also served as the National      also a NATA Certified Athletic Trainer.
                                                                                               Doug Kleiner, PhD,
Director of Strength/Conditioning and
                                                                                                ATC, CSCS,*D
Advanced Rehab for HEALTHSOUTH,               Lori Tubbs, MS, RD                               Dave Sandler, MS, CSCS,*D
while developing and operating their Hu-      Lori Tubbs is a registered dietitian and
                                                                                               Stew Smith, CSCS
man Performance Center.                       certified specialist in sports dietetics. Lori
                                                                                               Jason Winchester, MS,
                                              has been working with military com-                CSCS, NSCA-CPT
Suzie Snyder, MEd, CSCS                       mands over the past 9 years with a wide
Suzie Snyder was formerly the Educa-          scope of experience ranging from provid-         Staff
tion Coordinator at the NSCA World            ing nutrition support to special operations
                                                                                               Managing Editor
Headquarters and Assistant Strength and       commands, training fitness command               Keith Cinea, MA,
Conditioning Coach for NSCA resident          leaders on aircraft carriers, submarines          CSCS,*D, NSCA-CPT,*D
tactical athletes and teams. Suzie earned     and within the aviation community, and           Copy Editor
her Bachelor’s degree in Physical Educa-      developing performance nutrition train-          Brian Newman, MS, CSCS
tion, and a Master’s degree in Exercise       ing programs. She is currently co-writing
                                                                                               Content Editor
Science with a concentration in Strength      the Special Operations Nutrition Hand-           Mark Stephenson, ATC, CSCS,*D
and Conditioning from Springfield Col-        book which will be published next sum-
lege. Suzie is a U.S.A. Weightlifting Club    mer. Lori is an adjunct professor in sports      Contact
Coach with experience as a collegiate cross   nutrition at Norfolk State University and
                                                                                               NSCA TSAC
country and track and field athlete. Addi-    owns a private consulting business work-         1885 Bob Johnson Drive
tionally, she spent two years as a Division   ing with marathoners, triathletes and ul-        Colorado Springs, CO 80906
                                                                                               phone: 800-815-6826
3 collegiate assistant women’s track and      tra distance racers. She also runs for the
                                                                                               email: TSAC@nsca-lift.org
field coach. Suzie has been a competitive     Clif Bar Marathon Pace Team.
triathlete for five years, with experience
and honors in Xterra and ITU national
and world championships.                                                                       TSAC powered by…




National Strength and Conditioning Association • www.nsca-lift.org/TSAC                                                page 6.14

				
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