TSAC REPORT
MAY / JUNE 2013 | ISSUE 28
NSCA MISSION
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on strength and conditioning,
we support and disseminate
research-based knowledge
and its practical application,
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TSAC EDITORIAL
REVIEW PANEL
Danny McMillian, DPT, ATC,
CSCS
Mick Stierli, CSCS
Mark Stephenson, MS, ATC,
CSCS,*D
Katie Sell, PhD, CSCS
Ty Colvin, MS, LAT, ATC, CSCS
Travis Ireland, MS, ATC, CSCS
Patrick Conway, MS, CSCS,*D
Henry “Hal” Williamson, TSAC-F
Bradley Nindl, PhD
Jon Barba, CSCS
Luc Poirier, CSCS
Stew Smith, CSCS
Ian Crosby, CSCS
Tony Soika, MS, CSCS
Jon Carlock, MS, CSCS,*D
STAFF
Editor
T. Jeff Chandler, EdD, CSCS,*D,
NSCA-CPT,*D, FNSCA
Publisher
Keith Cinea, MA, CSCS,*D,
NSCA-CPT,*D
Senior Publications Coordinator
Matthew Sandstead
Publications Coordinator
Cody Urban
TSAC REPORT
MAY / JUNE 2013 | ISSUE 28
TABLE OF CONTENTS
03
05
07
10
12
SPRINTING TECHNIQUES FOR LAW ENFORCEMENT
KELLY KENNEDY, PHD, CSCS
RULE OF THREE
GREG WHITE
TRAINING LARGE GROUPS OF TACTICAL ATHLETES
MARK TAYSOM, MS, CSCS
DISCONNECTION BETWEEN SAFE AND EFFECTIVE
EXERCISE AND FADS IN FIREFIGHTER TRAINING
BRYAN FASS, ATC, LAT, EMT-P, CSCS
ENERGY DRINKS: HELP OR HYPE?
GUY LEAHY, MED, CSCS,*D
CONTACT
NSCA TSAC
1885 Bob Johnson Drive
Colorado Springs, CO 80906
phone: 800-815-6826
email: tsacreport@nsca.com
© 2013 National Strength and
Conditioning Association.
Reproduction without permission is
prohibited.
NSCA’S TSAC REPORT | ISSUE 28
2
KELLY KENNEDY, PHD, CSCS
SPRINTING TECHNIQUES FOR LAW ENFORCEMENT
Law enforcement officers may have to apprehend a subject at any
moment, regardless of where they are located or what they are
doing at the time. The importance of training officers to improve
sprint speed and acceleration technique may seem obvious, but
the specific training used should be evaluated to help reduce
potential injuries. Ultimately, the goal should be to increase the
success of foot pursuits without the officer getting hurt. This
article will show that by utilizing proper programming with law
enforcement-specific variations in mind, improvement of officer
performance in occupational settings can be made.
It can be advantageous for officers to practice sprinting from
various positions. For tactical facilitators responsible for training
law enforcement officers, it is easy to train an officer to start
sprinting from the blocks, or sprint a line from a standing start
position and yell, “on your mark, get set, GO!” But, what if you do
not give them the option to get ready before starting? Or, what
if you do not give them a thorough warm-up? This is appropriate
and desirable if you train these professionals in a controlled
training environment—the first time they experience sprinting
without a warm-up and preparation should be in a training
setting, not in an operational setting. The controlled training
setting is the optimal environment to undertake what otherwise
could be a hazardous activity. A controlled training environment
provides officers the ability to ask questions, refine their sprinting
technique, and moderate the pace to help avoid injury.
SPRINT FROM VARIED POSITIONS
In sport-based sprint training, coaches pay close attention to
the start of the sprint. The sport athlete can focus on where the
feet should be placed, anticipation of the start, the distribution of
bodyweight, and even finger placement. Law enforcement officers
most often do not have this luxury, as it is common for officers to
sprint from positions typically deemed unconventional (e.g., after
being confined in a car for a long period of time). Officers also
have the potential to be interrupted, whether eating lunch
at a restaurant, talking to a citizen, or writing a report. All of
these unconventional positions require training to improve
footwork and improve performance when making unexpected
directional changes.
It is important for law enforcement officers to sprint train from a
variety of positions such as prone (face down), supine (face up),
seated (in a car), or “reversed” (resulting from being pushed
to the ground or knocked to the ground). By placing the
officer in variable positions to start, they can gain valuable
insight to improve balance, speed, and coordination for future
occupational settings.
MAKE SURE THE OFFICER IS AWARE OF DIRECTION,
SURROUNDINGS, AND INTERSECTIONS
When referring to traditional sport-based sprinting, coaches do
not spend much time telling the athlete where they should be
running, or even mention the direction they will be running; it is
usually based within a confined field or arena. When an officer
gets into a chase with a subject, they must be aware of the
direction they are running (North, South, East, or West), the street
they are running on, and any intersection they are approaching.
When in a stressful situation, it is very easy to become disoriented
and become unable to describe a location and/or description
of the offender effectively. This is an important skill to cultivate
for law enforcement officers. In order to improve these skills,
tactical facilitators could develop drills that require the officers to
demonstrate a clear ability to advise other officers of the exact
direction they are running and the approaching intersection while
chasing another officer.
RECALL AND RADIO USE WHILE SPRINTING
For law enforcement officers, the ability to communicate clearly
is another important factor in occupational settings. A valuable
sprint training drill is for officers to spell, or recall, names
phonetically (e.g., for “Kelly,” Kilo, Echo, Lima, Lima, Yankee), or
give precise locations over the radio while sprint training and
be understood by other officers. It is optimal for the officers
to become comfortable carrying a radio while sprinting—the
presence of a radio in one hand can change an officer’s sprinting
mechanics significantly. In addition, using that radio while
sprinting effectively enough to have someone understand is
another layer of complexity that is not trained frequently enough.
(Visual cues can also be added, such a flash cards or stand-ins, to
help assist officers train to scan surrounding areas and potentially
avoid chasing someone into an ambush.)
START SPEED SHOULD BEGIN SLOW AND
INCREASE ACCORDINGLY
Traditional sprinting requires an athlete to accelerate and
maintain top speed for as long as possible. When training law
enforcement, the conditioning of an officer dictates how top
speed is maintained. When a subject runs from an officer, that
subject will likely run at 100% effort. It is suggested that the officer
that engages in a pursuit of a subject start by sprinting at 50%
effort initially, and incrementally accelerate while keeping visual
contact with the subject. When that subject starts to decelerate
from exhaustion, the officer has an opportunity to either close the
distance quickly, or maintain their top speed until the subject has
been caught. If that officer is confident in their sprint training and
recovery, then they might start to accelerate to close the distance
faster (once the distance has been closed, there is always a
NSCA’S TSAC REPORT | ISSUE 28
3
SPRINTING TECHNIQUES
FOR LAW ENFORCEMENT
possibility the subject will resist arrest further). For the officer that
is not confident in their recovery after accelerating towards the
subject, they might be better off maintaining a tolerable pace until
contact is made with the subject.
SAVE ENERGY FOR A POSSIBLE FIGHT AT THE END
If a person is running from an officer, they are resisting arrest.
Therefore, it is important to reinforce the concept that this person
may continue to fight once the pursuit is over. During sprint
training, it is easy to focus on improving time and efficiency of
movement, but it is important not to lose sight of the training
goal by training at 100% effort all the time. Since the officer may
have to deal with a resistant subject at the end of that sprint,
a great way to encourage saving energy while sprinting is to
surprise the officers by introducing a heavy bag at the end of a
sprint, or having them perform a given number of callisthenic
exercises at the end of a sprint. It is critical to habituate the same
sprinting techniques in training as what is required on the job.
Remember, when in a stressful situation, training will kick in, so
tactical facilitators need to ensure training is framed correctly,
which will make the transition from training to application easier.
Instantaneous recall will become easier for officers when the only
thing they have practiced is the very technique that should be
used when on the job.
ABOUT THE AUTHOR
Kelly Kennedy is one of the nation’s leading experts in fitness
training for police. While working for the largest Police Department
in the Southeast United States, she has physically trained and
tested over 2,000 police recruits and officers since 1999. After
graduating with a Master’s degree in Health Education with a
specialization in Exercise Physiology, she worked as an adjunct
instructor at Florida International University. She has a consulting
business called Fit-to-Enforce.com and an iPhone app called
iEatnburn. Kennedy is certified with American College of Sports
and Medicine (ACSM) as a Health Fitness Instructor (HFI);
National Strength and Conditioning Association (NSCA) as a
Certified Strength and Conditioning Specialist® (CSCS®); Certified
International Society of Sports Nutrition (CISSN), as a certified
CrossFit Instructor, Defensive Tactics Instructor; and earned a PhD
in Educational Leadership from Lynn University.
CONCLUSION
When sprint training with law enforcement officers, it is important
to sprint from varied positions to prepare officers for future agility
and coordination requirements, train recall skills while handling a
radio in training settings, train officers to incrementally increase
their effort to end the pursuit, and prepare the officer for any
confrontation that may occur once the pursuit ends. These skills
can be developed through proper training, but are best learned
in a controlled environment where they can be developed, and
modifications in techniques can be made by certified tactical
facilitators. ■
NSCA’S TSAC REPORT | ISSUE 28
4
GREG WHITE
RULE OF THREE
“3 minutes without air, 3 days without water, 3 weeks without food”
This saying is often quoted as the “rule of 3” for survival. While
the actual numbers can be adjusted somewhat based upon
circumstance, the basic sentiment remains the same.
Currently, pretty much everyone in the tactical community knows
how valuable and necessary water is for proper performance and
function in the demanding environments in which tactical athletes
work. In the quote above, what is not said is that while one can
survive for three days without water, performance levels will be
severely decreased the longer proper hydration levels are not
maintained (1,2,4).
The subject of clean drinking water is vast, with topics ranging
from how to find it in survival situations, to how to create a
reverse osmosis system for your house. Rather than trying to cover
every conceivable situation, this article will focus on the topic of
treatment methods for unknown sources of water, specifically
treatment methods applicable to the tactical environment, such as,
filtering/purifying, chemical treatments, and boiling.
Tactical athletes must be ready for whatever the situation may
be, and be prepared to not only survive, but also thrive in any
environment. Oftentimes, tactical athletes are called to go into the
most physically challenging and dangerous situations. Preplanning
for the worst case scenario will lead to being better prepared for
all types of operations.
Weapons, ammunition, armor, first aid, and communications have
the priority, with “comfort” items taking second place to mission
essentials. Therefore, every ounce of weight carried must be
ruthlessly evaluated for necessity and purpose.
Water is heavy. Without getting too much into density based upon
temperature, a fluid ounce of water weighs approximately 1.04 dry
oz (0.065 lb). Based on this conversion, a full 70-oz water bladder
will weigh about 72.8 oz (4.5 lb) and a full 100-oz water bladder
will weigh around 104 oz (6.5 lb). This is in addition to the weight
of the bladder. For example, if a tactical athlete’s military-grade
100-oz water bladder and drinking tube weigh 115 oz (7.1 lb) when
full, that does not include the weight of the pack used to carry it.
When evaluating the entire load, it could easily weigh in at over 50
lb before even accounting for a rifle or other encumbers, so every
ounce counts.
The key then is to bring just enough water. However, when the
situation does not allow for that, or the water supply runs out,
how does a tactical athlete determine which water sources are
safe to drink? When in doubt, it is better to be safe than sorry.
Therefore, knowing the methods for treating water (filtering/
purifying, chemical treatments, and boiling) is essential for
tactical athletes.
The first question that needs to be answered is why does
the water need to be treated? The answer is to prevent the
ingestion of three major threats to heath: protozoa—for
example Cryptosporidium and Giardia intestinalis (generally
1 – 300 microns in size); bacteria—for example, Campylobacter,
salmonella, shigella, and E. coli (0.1 – 10 microns in size); and
viruses—for example, enterovirus, hepatitis A, norovirus, and
rotavirus (generally 0.005 – 0.01 microns in size) (3).
Each of these contaminants can have dire, long-term
consequences to the health of the tactical athlete if ingested.
As such, it is generally better to treat all water encountered in a
wilderness setting, and each of the treatment methods will have
inherent advantages and disadvantages.
Water filters are perhaps the most common type of water
treatment. The water is passed through a matrix, generally made
of ceramic, with small pores that filter out the contaminants.
Filters are generally very effective for protozoa and bacteria, but
not as effective against viruses. Most of the “hiking” water filters
on the market are not desirable for tactical use. They are very
light, but tend to be fairly delicate. Additionally, the “ultra light”
versions can be very slow to filter water, a liability for the fastpaced tactical environment. There is a subset of water filters that
are designed to be used either in a bottle or attached to the hose
of a hydration bladder. However, these are useful only in limited
circumstances because they require attention and care not to
contaminate the “clean” side of the system, and should not be
relied upon for use as a primary system.
Water purifiers are essentially filters with smaller pores and/or a
chemical treatment that purifies the water by removing viruses
from the water. Some also use ultraviolet (UV) light to purify the
water. This can work well, but with some caveats. UV light only
works well in clear water without a lot of particulate matter in it
so the light can do a thorough job. UV filters are also electronic
devices that use batteries, thus adding weight by requiring the
carrying of extras. Another major caveat to a purifier is the smaller
pores, which means it will need to be cleaned more often and it
won’t last as long. For most tactical operations, this is not a big
deal, but it can matter in the long term.
Chemical treatments are generally iodine or chlorine dioxide
tablets. They have the advantage of being very light to carry
and highly effective in removing the contaminants, although
iodine has been shown to not be completely effective against
Cryptosporidium (3). The downside is that they take time to use.
Adding iodine to a 1-qt bottle requires waiting at least 20 – 30
min before the water is safe to drink. Some chlorine dioxide
tablets suggest a wait time of up to 4 hr, which is clearly a liability
in tactical environments. A common complaint about chemical
treatments is that they may give an unpleasant taste to the water,
NSCA’S TSAC REPORT | ISSUE 28
5
RULE OF THREE
though this is not a major concern for a tactical operation in the
short term. Additionally, household bleach can also be used at a
rate of eight drops per gallon of clean water to produce similar
effects.
Finally, boiling water is an excellent method for killing live
contaminants in the water. However, it is fuel and time intensive
to boil large amounts of drinking water, especially for a group.
Water should be boiled for at least 1 min (3 min in an altitude
above 6,500 ft) in order to ensure maximum effectiveness (3).
Like virtually everything in the tactical arena, there is no one best
solution to the entire problem. Therefore, it would be better to
use a layered system of water treatment to maximize efficiency of
water availability.
The Centers for Disease Control and Prevention (CDC)
recommends a combination of filtration and chemical disinfection
as the most effective in pathogen reduction (3). For short-term
operations, I personally keep a set of iodine treatment tablets in
my pack, along with a collapsible 1-qt water bottle. The whole
system weighs less than an ounce, and will suffice for most
emergency water needs. I also make sure to completely fill my
hydration bladder before going out on those missions and change
the tablets out once a year.
For long-term missions or multi-day tactical operations with
limited support, one can bring a pump-style water purifier. This
purifier is quite robust, simple to use, and can attach directly to a
hydration bladder or collapsible bottle. In those cases, bottles can
be used for cooking and the bladder can be reserved strictly for
drinking water. This system weighs 1 lb and is a little bulky but the
ruggedness and simplicity can make it worth the weight in certain
situations. Typically, just filtering the water is a more popular
approach but if there were any concerns about contamination, it
would be wise to first filter or purify the water and then treat it
with the iodine or chlorine dioxide tablets. This tandem can be
the most effective method of treatment short of taking the time
to boil all of the water. An example of a pump-style water purifier
and iodine/chlorine dioxide tablets can be seen in Figure 1.
The odds of a tactical athlete encountering this issue will vary
greatly based on the tactical setting. For this reason, this article
should not be used as medical advice. It is important to keep
in mind that each water treatment method will have its own
advantages and disadvantages so it is imperative that each
tactical athlete select a strategy that will work best for them in
their specific situation. Hopefully, this article will give tactical
athletes some ideas of where to start to wade through the
plethora of information on the market regarding this issue. ■
FIGURE 1. SAMPLE OPERATION PACK CONTENTS (INCLUDING
PUMP-STYLE WATER PURIFIER AND CHEMICAL TREATMENT
TABLETS)
REFERENCES
1. Anderson, JR. Everything you know about hydration debunked.
Army Times. 2012. Retrieved March 3, 2013 from http://www.
armytimes.com/offduty/health/offduty-everything-you-knowabout-hydration-debunked-080712/.
2. Cain, J and Klaff, A. Hyponatremia, hydration and heat:
Preventing illness in the tactical athlete. The Tactical Edge, Fall
2012.
3. Centers for Disease Control and Prevention. A guide to drinking
water treatment and sanitation for backcountry & travel use. 2009.
Retrieved March 3, 2013 from http://www.cdc.gov/healthywater/
drinking/travel/backcountry_water_treatment.html.
4. Contreras, M, and Espinoza, N. Safety and performance
implications of hydration, core body temperature, and postincident rehabilitation. Orange County Fire Authority. Final report,
2007.
ABOUT THE AUTHOR
Detective Greg White has been an avid backpacker since his first
Outward Bound trip in 1991. He has been a sworn Law Enforcement
Officer since 1998, holding several different assignments including
Detentions, Patrol, ATF Gun Unit Task Force Officer, SWAT,
Investigations, and others. He also instructs Firearms and Law in
his agency’s Basic Academy. As both a patrol officer and a tactical
team member, he has been involved in several backcountry calls
and manhunts. After spending a year in Iraq as a contractor training
their police, he has been a part of the NSCA TSAC program since
2010. He can be reached at gregorywhite@elpasoco.com.
NSCA’S TSAC REPORT | ISSUE 28
6
MARK TAYSOM, MS, CSCS
TRAINING LARGE GROUPS OF
TACTICAL ATHLETES
The views expressed in this article are those of the author, and
do not necessarily reflect the official position or policy of the U.S.
Army, the Department of Defense, or the U.S. Government.
Training large groups of tactical athletes can be very challenging
depending upon the number of tactical athletes and the space
or equipment available. Moreover, it can be difficult to create an
individualized program for each tactical athlete and be able to
evaluate the effectiveness of each program. Recently, the Iron
Horse Performance Optimization program (IHPO) was used to
evaluate the success of a singular, modifiable Tactical Athlete
Program (TAP) implemented on an entire brigade.
The IHPO is a pilot program aimed at quantifying the effectiveness
of a professional managed strength and conditioning program
and staff on the combat readiness of an entire brigade. The
professional IHPO staff consists of two strength and conditioning
coaches, two athletic trainers, one dietitian, one physical therapist,
and one physical therapy tech. This pilot program was applied to
the TAP administered to a brigade of nearly 3,700 soldiers. Prior
to initiating the TAP training, the following 17 fitness tests were
administered:
1.
Vertical jump
2.
Broad jump
3.
Single-leg crossover hop test
4.
30-m up and go test
5.
Agility T-test
6.
Pull-ups
1.
Principles of exercise
2.
Exercise program design
3.
Injury prevention/treatment
4.
Sports nutrition
5.
Adaptations to exercise
6.
Endurance and mobility
7.
Strength and mobility
8.
Physical training for the injured (profile PT)
9.
Foundational lifts
10. Understanding the Army’s physical training manual
Included, and paramount to this multifaceted approach, was
the creation and design of a training facility that was suitable to
train an entire company (~100 soldiers) at one time. This facility
included custom power racks, platforms, FreeMotion dual cable
cross trainers, sets of dumbbells ranging from 5 – 150 lb, bumper
plates, and specialty bars (e.g., trap/hex bars, safety squat bars,
axel bars). This facility was created by converting a basketball
court in one of the recreational facilities to meet all safety
requirements.
Each company in the brigade was assigned to train with the
strength coaches of the IHPO team once every two weeks during
the pilot program. Although this is not an ideal frequency for
weight training, it was the most that could be arranged logistically.
This was because there were only two strength coaches, there was
a limited amount of equipment, and there was a limited amount of
time to devote to physical training.
7-13. Functional movement screening
14. Y-balance
15. 300-yard shuttle
16. 300-yard weighted shuttle
17.
developed approach, which included weeklong classes for every
company in the brigade that focused on the following subjects:
Fitness and nutrition survey
After the testing data was collected and analyzed, a multifaceted
approach was created to maximize improvement. The IHPO
team met with the Brigade Commander to discuss the needs
of the brigade with respect to fitness and the best approach to
improving the combat readiness and the Army Physical Fitness
Test scores of the entire brigade successfully. This led to a newly
Even with the low frequency of training, there were benefits
from having the soldiers train once every two weeks. First, from
the initial surveys taken by the soldiers, it was learned that less
than 10% of the soldiers lifted weights on a regular basis, which
exhibited that a majority of the soldiers were novices. Significant
gains in performance were seen quickly because most of the
soldiers were novice lifters. A second benefit was the instructional
aspect of training. During training, all of the soldiers were
introduced to a variety of exercises and exercise progressions
that they could perform with confidence at other times on their
NSCA’S TSAC REPORT | ISSUE 28
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TRAINING LARGE GROUPS OF
TACTICAL ATHLETES
own during the week to reinforce what had been provided in the
weeklong classes. It was shown that when soldiers are confident
in their ability to put together basic workouts based on familiar
exercises that they could perform correctly, their adherence to the
exercise program increased.
The introduction and instruction of these exercises was not
random, but based on a plan. The plan was to teach three
exercises, one exercise at the power racks, one exercise at the
platforms, and one exercise at the dumbbell rack area, and to
rotate the entire company through each of the three exercises
in the first session. A maximum of three sets per station and a
repetition range of 5 – 10 were assigned for each exercise. Limits
on how much weight could be placed on the bar helped ensure
safe training sessions and less stressful supervisory responsibilities
for the strength coaches during the first session. After the second,
third, and fourth training sessions, one additional exercise was
explained and demonstrated by the strength coaches for the
entire company. After learning the six new exercises through the
first four training sessions (three exercises during the first session
and one exercise per session during the second, third, and fourth),
each company would then rotate through six different exercises.
Every two weeks, slight modifications or additions to the program
were made to adjust for adaptations and gains. Four large
whiteboards were utilized to present the workouts and specific
exercises clearly to the soldiers. All soldiers were instructed on
how to read the workout board, and over time, the exercises
included associated ranges of sets and repetitions more specific
to the unit working out. This began to allow for differences in
ability and made the workouts less likely to interfere with the
weight training of those soldiers who already regularly engaged in
a weight training program because they could lower their volume
and intensity to allow for adequate recovery from their previous
workout. Allowing for individual choice in the workouts was
very helpful in keeping the program in “good standing” with the
soldiers. Keeping track of and posting “performance records” for
the brigade also ignited competition between the soldiers.
The IHPO/TAP training has been operating with much success
since beginning in August 2010. It has now become the focal point
of the physical training of the entire brigade. The program shows
that large groups of tactical athletes, possessing the widest range
of physical abilities imaginable, can be taught to perform the
foundational exercises of weight training safely and effectively.
TABLE 1. IHPO/TAP SAMPLE TRAINING PROGRAM LAYOUT
Snatch-Grip
Push Press
Overhead
Squat or Back
Squat
Speed Ladder
Speed Ladder
Platform
Clean Pulls off
Box
Deadlift
Cables/
Dumbbells
Metskas
Squat-Row
Combo*
Cable
Push-Pull
Kung-Fu
Cone**
Single-Arm
Dumbbell
Push Press/
Rear Lunge
to High Knee
Combo
Power Rack
Incline Bench
Press
Trap Bar
Deadlift
High-Kneel
Wood Chop
(high to low)
*Metskas Squat-Row Combo: This combination exercise is
performed on a FreeMotion dual cable cross trainer. This exercise
helps train the athlete to perform a rapid triple extension
movement with the hips, knees, and ankles while at the same
time completing an equally rapid upright row by drawing the
cable handles in towards the armpits. With the pulleys positioned
in the lowest position, the tactical athlete begins by holding the
cable handles with arms outstretched in the full upright position
and tension on each cable. Next, the athlete descends into a full
squat with arms still outstretched and rises rapidly into full triple
extension, pulling the handles forcefully up toward the armpits.
Upon full extension, the athlete instantly returns to the “power”
or “skier” position with arms once again outstretched. The tactical
athlete should pause 1 – 3 s, and repeat for the designated amount
of reps/sets. Things to remember:
•
Keep elbows up higher than wrists to avoid excessive
shoulder rotation
•
Keep toes pointed forward to ensure maximum ankle
dorsiflexion
•
The weight stacks of the FreeMotion dual cable cross trainer
should never touch, there should be constant tension on the
cables at all times
Currently, this training program consists of 12 exercises that are
constantly modified to stimulate improvements and physical
performance. An example of this program layout can be seen in
Table 1.
NSCA’S TSAC REPORT | ISSUE 28
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TRAINING LARGE GROUPS OF
TACTICAL ATHLETES
**Kung-Fu Cone: To perform this exercise, the tactical athlete
stands on one foot at the center of six radiating lines. With the
hand opposite of the balancing foot, the tactical athlete lowers his
body to place a cone on the line (starting on the farthest radiating
line on either the right or left). The tactical athlete should focus on
placing the cone as far along the line as possible, without losing
balance. Once the tactical athlete retrieves the cone and returns
to the starting, balancing position he should repeat the motion on
each line sequentially before switching legs. Things to remember:
•
Remain on one foot through six consecutive lowers, then
switch feet and repeat for three sets
•
Focus on hip internal/external rotation ■
SAMPLE LINE CONFIGURATION FOR KUNG-FU CONE
ABOUT THE AUTHOR
Mark Taysom is currently a Certified Strength and Conditioning
Specialist® (CSCS®) with the Iron Horse Performance Optimization
Program of the U.S. Army. Taysom has co-created the Tactical
Athlete Program (TAP) for the 3rd Brigade Combat Team 4th
Infantry Division at Fort Carson, Colorado Springs, CO. The TAP
team trains 200+ soldiers a day in all aspects of weight training.
The TAP team has conducted 1,000s of fitness performance tests
with the 4th Infantry Division soldiers, as well as fitness screenings
including the Functional Movement Screening (FMS). Taysom has
worked with professional athletic teams including the Denver
Broncos and Colorado Avalanche. He has also worked with Olympic
athletes at the Olympic Training Center in Colorado Springs.
Personally, Taysom is a top-ten strongman competitor in the world.
Combining his years of experience with top athletes and soldiers,
Taysom adds his expertise of strongman events to give a unique
perspective on utilizing strongman-style training with tactical
populations.
NSCA’S TSAC REPORT | ISSUE 28
9
BRYAN FASS, ATC, LAT, EMT-P, CSCS
DISCONNECTION BETWEEN SAFE AND EFFECTIVE
EXERCISE AND FADS IN FIREFIGHTER TRAINING
Walk into almost any professional fire service station and you will
most likely find a myriad of fitness and exercise tools: everything
from kettlebells, tires, CrossFit type gear, and traditional weight
training equipment. Yet, often found in stations is a vast variety
of equipment being either misused or not used at all. Then take it
another step further and realize that firefighters and emergency
medical technicians (EMTs) are performing exercises that follow
no logical programming or periodization sequence. Take it even
further with the realization that many of these responders do
not possess the physical capability to perform many of the daily
exercises required of them safely. From a personal standpoint, I
have counseled hundreds of responders all over the country that
have sustained injuries on the job by experimenting with highintensity and tactically based exercises that they were ill equipped
to perform. It is possible that there is a disconnection in many
services between safe and effective exercise, and the exercise fads.
A study published in 2012 in Injury Prevention clearly showed the
significance of this issue. “These injuries occurred at twice the
frequency of the next highest job task (i.e., patient transport). The
purpose of physical exercise is to prepare one for their job and
to condition a person to perform those job tasks with the utmost
amount of efficiency, as well as reducing the risk of injuries on the
job. Therefore, it is paradoxical that physical exercise, which aims
to prevent injuries (and other adverse health outcomes), is actually
the most frequent cause of injury. While most studies related
to the fire service have focused attention on the hazards and
injuries during fire ground operations, findings from the current
study indicate that the largest percentage of injuries result from
participation in some form of mandatory physical exercise during
one’s shift,” (4).
The results of this study, which showed upwards of 33% of injuries
to firefighters occur while training to be fit, may actually be
outpacing the cause of career-related injuries. As everyone learns
in sports medicine training, rule number one is to do no harm, and
that holds equally true for exercise. So, the questions to be asked
are: Where is the disconnection? Where is the breakdown?
First, it would be beneficial to look at some of the exercises
that may actually be contributing to injury. No one can argue
that firefighters and EMTs do not sit for long periods of time.
In the station, in their apparatus, or traveling to and from their
department, these dedicated professionals are subject to
similar repetitive and sedentary biomechanics that affect the
rest of society. Additionally, many responders work in multiple
departments or have secondary jobs that also place them into
a flexed posture, often under load. It has been shown that the
traditional sit-up imposes approximately 730 lb of compression
on the lumbar spine (2). Sit-ups, crunches, curl-ups, v-ups and
many other variations of this popular exercise are staples in
many strength and conditioning routines. Yet, all we have to do
is look back at the compressive load on the spine from one sit-up
and then simply take it a step further. The National Institute for
Occupational Safety and Health (NIOSH) said the action limit for
low back compression is 730 lb; repetitive loading above this level
is linked with higher injury rates in workers, yet this is imposed in
the spine with each repetition of the sit-up (2). If performing these
exercises, specifically for this example of a sit-up, fire stations
should utilize proper technique under the supervision of a certified
Tactical Facilitator.
Next, let us look at overhead activities and shoulder injuries. The
argument can be made that many responders lack sufficient
shoulder girdle rotation as well as thoracic spine mobility to
perform overhead activities safely. These activities can range
from overhead pressing and pulling exercises all the way to jobspecific tasks such as the use of an axe or ladder. “If a joint that
is supposed to have good mobility does not, often the next joint
in the kinetic chain, which should be a stable joint, compensates
for the lack of movement,” (3). This may be the case with many
responders due to their prolonged sedentary and seated forward
flexed postures; it may also explain why pain and injury in the
shoulders, neck, and mid-thoracic are so prevalent in the fire
service industry.
Also common in the fire and emergency medical services (EMS)
departments are team-based sports being used in place of
traditional fire-specific strength and conditioning routines. While
this is a good form of general fitness and fun for on-duty crews,
data from the sports medicine community indicate that ankle
injuries make up approximately 25% of all sports injuries (1). For
the sake of comparison, assume that an average 42-year-old
firefighter is equally as prone to injury as young competitive
recreational athletes. Therefore, if everyone on one shift
(approximately 1,000 people) plays competitive basketball for one
hour, one can expect approximately 3.85 ankle injuries (1). If these
injured participants are put off duty for 2.2 weeks (the average
time for ankle injuries), that would result in 8.5 weeks of total
lost time. Multiply 8.5 by the average weekly salary and include
the overtime for backfilling, plus all medical treatment expenses
associated, and it is likely that basketball-related ankle injuries
could be responsible for several hundred thousand dollars of injury
related costs per year (1). Furthermore, it has been reported that
73% of athletes incurring an ankle injury, will have a recurrence
and 59% will have a significant disability (1). This is not to stay that
NSCA’S TSAC REPORT | ISSUE 28
10
DISCONNECTION BETWEEN SAFE AND EFFECTIVE
EXERCISE AND FADS IN FIREFIGHTER TRAINING
firefighters should avoid fitness-based activities in conjunction
with properly designed training programs, but individuals
responsible for the training of firefighters should be aware of
the potential for injury during these activities and prepare them
accordingly.
However, for the vast majority of departments, both paid and
volunteer, there are no professional strength and conditioning
coaches on staff. What they have instead ranges from a firefighter
or EMT who enjoys working out or a local personal trainer who
has no idea what is required of a responder’s body, let alone the
effect of sleep interruption, fatigue, poor nutrition, and stress.
Additionally many departments often have outdated equipment or
have made their own “gyms” following a CrossFit-style approach.
As the International Association of Firefighter (IAFF) has clearly
demonstrated in their publications, well over 50% of all injuries
to firefighters are from soft tissue traumas; the strength and
conditioning community must understand that one of the
primary issues that these departments face is not only keeping
their employees fit but also keeping costs in check (1). Sadly,
many chiefs stop mandating fitness on duty to get a handle on
job-related fitness injuries. The tactical community needs to
understand this and properly train their fitness leaders to design
programs and training approaches that meet the needs of the
entire firefighting and EMS community to prevent injuries. ■
REFERENCES
1. International Association of Firefighters. Iaff.org.
Accessed online at http://www.iaff.org/HS/.../Fitness/
FitnessPolicyBackgroundLACounty.doc.
2. McGill, S. Low Back Disorders. Champaign, IL: Human Kinetics;
88, 2007.
3. NSCA TSAC Program. Move well before you lift heavy.
E-Learning Article. Accessed online at http://www.nsca.com/
ContentTemplates/PublicationArticleDetail.aspx?id=2147484582.
4. Poplin, GS, Harris, RB, Pollack, KM, Peate, WF, and Burgess, JL.
Beyond the fireground: injuries in the fire service. Injury Prevention
18(4): 228-233, 2012.
ABOUT THE AUTHOR
Bryan Fass is an expert on public safety injury prevention, fitness
and wellness, speaker, consultant, author of the “Fit Responder”
and column writer for officer.com, firerescue1.com, and ems.1com.
Fass works nationally with departments, corporations, and
state and local governments to design and run targeted injury
prevention and wellness programs for public entities and private
organizations. He is frequently contacted for expert opinion and
content contribution for all aspects of public safety. President and
founder of Fit Responder, Fass also functioned as a paramedic for
over eight years.
NSCA’S TSAC REPORT | ISSUE 28
11
GUY LEAHY, MED, CSCS,*D
ENERGY DRINKS: HELP OR HYPE?
The views expressed in this article are those of the author, and do
not necessarily reflect the official position or policy of the Air Force,
the Department of Defense, or the U.S. Government.
In the United States, consumption of energy drinks has exploded
from an estimated 2.3 billion energy drinks in 2005 to 6 billion
in 2010 (32). Approximately 6% of adolescent and young adult
males in the United States consume energy drinks daily. Sales
of energy drinks were nearly $9 billion in the United States in
2011 (23). The recent popularity of energy drinks is also seen in
military populations. In 2011, Monster Energy Drink® became the
top-selling cold beverage in the Army and Air Force Exchange
Service worldwide according to an online survey (34). The Air
Force conducted this online survey to assess energy drink usage
amongst active duty and civilian members of the Air Force
(34). A recent published survey of 1,249 U.S. Army and Marine
service members deployed to Afghanistan in 2010 found that
44.8% of deployed service members consumed at least one
energy drink daily, with 13.9% drinking three or more per day
(14). Of those service members reporting daily energy drink use,
56.6% consumed more than one energy drink per day. Thus, in
comparison to similar aged civilian populations, energy drink
usage in deployed service members is far higher. The study found
no associations with rates of energy drink use and age, rank,
branch of service, or marital status.
The primary ingredient seen in energy drinks is caffeine. The
caffeine dose seen in energy drinks varies, but is equal to or
exceeds the caffeine content of typical coffee, and is far higher
than what is seen in caffeine-containing sodas. The caffeine
content of energy drinks ranges from 100 – 260 mg per 16 oz
serving. By comparison, a standard 16 oz of black coffee contains
170 mg of caffeine, and 20 oz of soda contains 58 – 118 mg of
caffeine (36). The caffeine content of some energy drinks is
comparable to nonprescription caffeine medications. Numerous
health organizations recommend adults limit their caffeine
consumption to 500 mg per day (36). This may be difficult for
regular consumers of energy drinks to monitor, as many energy
drinks contain “natural” ingredients such as gingko biloba, taurine,
ginseng, and guarana, and are regulated as dietary supplements,
rather than beverages. Under the 1994 Dietary Supplement and
Education Act, dietary supplements are not required to disclose
caffeine content. High doses of caffeine have been linked to a
variety of adverse effects, including increases in heart rate and
blood pressure, as well as insomnia, headaches, nausea, and
cardiac arrhythmias (32).
The physiological responses to caffeine have been extensively
studied in civilian and tactical athletes. Two recent reviews have
evaluated caffeine’s role in endurance exercise performance
(15,16). When used in moderate doses (3 – 6 mg/kg), caffeine
significantly improved time trial performance in a variety of sports,
including cycling, running, swimming, rowing, and cross-country
skiing (15,16). The improvements varied widely, with no difference
between modes or protocols (if >5 min in duration). Because
habituation may compromise the ergogenic benefits of caffeine, it
is recommended that athletes abstain from caffeine at least seven
days prior to competition (15). To maximize the effect, caffeine
consumption should begin no more than 60 min prior to the
sporting event. More limited evidence supports the use of caffeine
for team sports such as soccer, rugby, and field hockey, primarily
by increasing intermittent sprint performance (15,16).
The benefits of caffeine for strength, power, and muscular
endurance performance are more controversial. One study
examined the use of 5 mg/kg caffeine on National Football League
(NFL) Combine performance (40). No significant difference was
found in Combine performance with caffeine, though 59% of the
subjects did see improved bench press/40-yard dash performance,
and 47% improved in the 20-yard shuttle. By contrast, another
recent study found that use of 5 mg/kg of caffeine in moderately
strength-trained males significantly improved bench press
performance to exhaustion and reduced muscle pain perception
(11). One recent meta-analysis concluded that caffeine had a
small but significant effect on maximal voluntary contraction
(MVC) strength, with the benefits primarily seen in knee extensor
muscles (39). A small benefit of caffeine on muscular endurance
was also observed. Elite athletes may benefit more from caffeine
consumption (1). Caffeine does not appear to have benefits for
improving 1-repetition maximum (1RM) strength (2).
In tactical athletes, several studies document the benefits of
caffeine consumption for physical and mental performance
(20,22,24,25,26,27,35). Caffeine provided in the form of capsules
or gum significantly improved run time, run time to exhaustion,
obstacle course performance, marksmanship, vigilance, and
reaction time. Caffeine also significantly mitigated the effects of
sleep deprivation. Caffeine use among U.S. Army soldiers averages
285 mg/day. Eighty-two percent of soldiers consume caffeine at
least once a week (19).
Interestingly, caffeine consumed as a powder, capsule, or gum may
have greater benefits on performance than caffeine consumed as
coffee (1,15,16). This may be due to organic compounds present in
coffee which have been thought to
inhibit caffeine utilization (1,15,16). There also appears to be a
responder-nonresponder effect (1). Some subjects see large
improvements from caffeine, others may see minimal or no effect.
These high individual differences may be related to genetic
differences in caffeine metabolism mediated by the cytochrome
P450/adenosine receptors (1,8,7,31).
NSCA’S TSAC REPORT | ISSUE 28
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ENERGY DRINKS: HELP OR HYPE?
Several studies have investigated the effects of energy drinks on
sports/physical performance. One study found that an energy
drink with a caffeine dose equal to 3 mg/kg significantly improved
repeat sprinting ability and jump height in soccer athletes (9).
Another study concluded an energy drink with 3 mg/kg caffeine
significantly improved half squat and bench press maximal
power (24). Other studies using energy drinks have documented
improvements in time to exhaustion, VO2max, fatigue resistance,
reaction time, and muscular endurance (5,12,21,29,33,38). One
study found energy drink consumption resulted in a 10.8%
increase in resting metabolic rate in young women compared to
a placebo (30). One study in pilots reported an improvement in
G-force tolerance using an energy drink, though performance in a
simulated air combat maneuver was not enhanced (37).
A smaller number of studies have reported no benefits of energy
drinks on run time to exhaustion, repeated sprint performance,
upper body strength, muscular endurance, or vertical jump height
(3,4,6,13). The negative results in these studies might be explained
by the lower doses of caffeine (1.0 – 2.1 mg/kg.) Such low doses do
not appear to significantly improve athletic performance (15,16).
those secondary ingredients invites caution on the regular use of
energy drinks for enhancing tactical abilities (17). In addition, the
high sugar content of many energy drinks (up to ¼ cup of sugar
in a typical serving) slows gastric emptying, and will likely inhibit
performance relative to a 4 – 8% carbohydrate sports drink (17).
High consumption of energy drinks (three or more per day) has
been associated with sleep problems among deployed U.S. service
members (14).
Based on the research to date, energy drinks would not appear to
be the best choice for enhancing performance in tactical athletes.
Instead, consumption of water and/or a sports drink with 3 – 6
mg/kg caffeine in either capsule, powder, or gum would appear
to be a better option. If, for a specific event, consumption of the
caffeine at least 60 min prior to the event, with at least 7 days
abstention from caffeine has been suggested (15). Because of the
high individual response to caffeine, it is best for athletes of all
sorts to experiment with caffeine out of competition, in order to
determine tolerance. Energy drinks, though popular, appear to be
more hype than help to tactical athletes. ■
REFERENCES
Energy drinks contain many ingredients in addition to caffeine,
such as taurine, ginseng, B-vitamins, glucuronolactone, guarana,
and glucose. A recent literature review of these other ingredients
concluded that “with the exception of some weak evidence for
glucose and guarana extract, there is an overwhelming lack of
evidence to substantiate claims that components of EDs (energy
drinks), other than caffeine, contribute to the enhancement of
physical or cognitive performance,” (23).
1. Astorino, TA, and Roberson, DW. Efficiacy of acute caffeine
ingestion for short-term high-intensity exercise performance: a
systematic review. Journal of Strength and Conditioning Research
24(1): 257-265, 2010.
One recent study tested whether or not the secondary ingredients
in energy drinks enhanced performance (28). This study compared
the consumption of a commercial energy drink (Red Bull®) with
a control drink containing an equivalent amount of caffeine. The
subjects completed two 10-min constant-load cycling bouts, at
an intensity equal to the gas exchange threshold (GET.) Excess
post-exercise oxygen consumption (EPOC) was also measured.
Although both accumulated liters of O2 and EPOC were greater for
the first than the second bout of cycling, there was no difference
between the energy drink and placebo beverage. The authors
concluded “these results indicate that the secondary ingredients
contained in a single serving of Red Bull do not augment aerobic
metabolism during or subsequent to heavy exercise.” In addition,
many energy drinks contain high amounts of the amino acid
taurine. A recent case report describing anaphylaxis associated
with the artificial taurine in an energy drink highlights another
potential caution regarding use of such products (18).
3. Astorino, TA, Matera, AJ, Basinger, J, et al. Effects of red bull
energy drink on repeated sprint performance in women athletes.
Amino Acids 42: 1803-1808, 2011.
In summary, energy drinks do appear to enhance physical and
cognitive performance. However, the effect seems entirely the
result of the caffeine contained in the drink, not to any of the
other secondary ingredients. Concerns about the health effects of
2. Astorino, TA, Martin, BJ, Schachtsiek, L, et al. Minimal
effect of acute caffeine ingestion on intense resistance training
performance. Journal of Strength and Conditioning Research 25(6):
1752-1758, 2011.
4. Campbell, B, Parker, B, Gomez, B, et al. The effects of a
commercially available energy drink on vertical jump performance.
Journal of Strength and Conditioning Research 25: S70, 2011.
5. Campbell, B, Wilborn, C, La Bounty, P, et al. International
society of sports nutrition position stand: energy drinks. Journal of
the International Society of Sports Nutrition 10(1): 16 pgs, 2013.
6. Candow, DG, Kleisinger, AK, Grenier, S, et al. Effect of sugarfree red bull energy drink on high-intensity run time-to-exhaustion
in young adults. Journal of Strength and Conditioning Research
23(4): 1271-1275, 2009.
7. Cornelis, MC, El-Sohemy, A, and Campos, H. Genetic
polymorphism of the adenosine A2A receptor is associated
with habitual caffeine consumption. American Journal of Clinical
Nutrition 86(1): 240-244, 2007.
8. Cornelis, MC, El-Sohemy, A, Kabagambe, EK, et al. Coffee,
CYP1A2 genotype, and risk of myocardial infarction. Journal of the
American Medical Association 295(10): 1135-1141, 2006.
NSCA’S TSAC REPORT | ISSUE 28
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ENERGY DRINKS: HELP OR HYPE?
9. Del Coso, J, Munoz-Fernandez, VE, Munoz, G, et al. Effects
of a caffeine-containing energy drink on simulated soccer
performance. PloS ONE 7(2): e31380, 2012.
10. Del Coso, J, Salinero, J, Gonzalez-Millan C, et al. Dose
response effects of a caffeine-containing energy drink on
muscle performance: a repeated measures design. Journal of the
International Society of Sports Nutrition 9(21): 10 pgs, 2012.
11. Duncan, MJ, and Oxford, SW. Acute caffeine ingestion
enhances performance and dampens muscle pain following
resistance exercise to failure. Journal of Sports Medicine and
Physical Fitness 52(2): 1-6, 2012.
12. Duncan, MJ, Smith, M, Cook, K, et al. The acute effect of a
caffeine-containing energy drink on mood state, readiness to
invest effort, and resistance exercise to failure. Journal of Strength
and Conditioning Research 26(10): 2858-2865, 2012.
13. Eckerson, JM, Bull, AJ, Baechle, TR. et al. Acute Ingestion of
Sugar-free Red Bull Energy Drink has no Effect on Upper Body
Strength and Muscular Endurance in Resistance Trained Men.
Journal of Strength and Conditioning Research (epub ahead of
print) 2012.
14. Energy drink consumption and its association with sleep
problems among U.S. service members on a combat deployment –
Afghanistan, 2010. Morbidity and Mortality Weekly Report 61(44):
895-898, 2012.
15. Ganio, MS, Klau, JF, Casa, DJ. et al. Effect of caffeine on sportspecific endurance performance: a systematic review. Journal of
Strength and Conditioning Research 23 (1): 315-324, 2009,
16. Goldstein, ER, Ziegenfuss, T, Kalman, D. et al. International
society of sports nutrition position stand: caffeine and
performance. 7(5): 15 pgs, 2010.
17. Higgins, JP, Tuttle, TD and Higgins, CL. Energy beverages:
content and safety. Mayo Clinic Proceedings 85(11): 1033-1041,
2010.
strength-power performance. Strength and Conditioning Journal
34(4): 11-16, 2012.
23. McLellan, TM, and Lieberman, HR. Do energy drinks contain
active components other than caffeine? Nutrition Reviews 70(12):
730-744, 2012.
24. McLellan, TM, Bell, DG, Kamimori, GH. Caffeine improves
physical performance during 24 h of active wakefulness. Aviation
Space and Environmental Medicine 75(8): 666-672, 2004.
25. McLellan, TM, Kamimori, GH, Bell, DG, et al. Caffeine maintains
vigilance and marksmanship in simulated urban operations with
sleep deprivation. Aviation Space and Environmental Medicine
76(1): 39-45, 2005.
26. McLellan, TM, Kamimori, GH, Voss, DM, et al. Caffeine maintains
vigilance and improves run times during night operations for
Special Forces. Aviation Space and Environmental Medicine 76(7):
647-654, 2005.
27. McLellan, TM, Kamimori, GH, Voss, DM. et al. Caffeine effects on
physical and cognitive performance during sustained operations.
Aviation Space and Environmental Medicine 78(9): 871-877, 2007.
28. Pettitt, RW, Niemeyer, JD, Sexton, PJ, et al. Do the non-caffeine
ingredients of energy drinks affect metabolic responses to heavy
exercise? Journal of Strength and Conditioning Research (epub
ahead of print)
29. Rahnama, N, Gaeini, AA, and Kazemi, F. The effectiveness
of two energy drinks on selected indices of maximal
cardiorespiratory fitness and blood lactate levels in male athletes.
Journal of Research in Medical Sciences 15(3): 127-132, 2010.
30. Rashti, SL, Ratamass, NA, Kang, J, et al. Thermogenic effect of
meltdown RTD energy drink in young healthy women: a double
blind, cross-over design study. Lipids in Health and Disease 8(57):
7 pgs, 2009.
18. Lee, SE, Lee, SY, Jo, EJ, et al. A case of taurine-containing drink
induced anaphylaxis. Asia Pacific Allergy 3(1): 70-73, 2013.
31. Sachse C, Brockmoller, J, Bauer, S, et al. Functional significance
of a C--A polymorphism in intron 1 of the cytochrome P450
CYP1A2 gene tested with caffeine. British Journal of Clinical
Pharmacology 47(4): 445-449, 1999.
19. Lieberman, HR, Stavinhova, T, and McGraw, S, et al. Caffeine
use among active duty U.S. Army soldiers. Journal of the Academy
of Nutrition and Dietetics 112: 902-912, 2012.
32. Sepkowitz, KA. Energy drinks and caffeine–related adverse
effects. Journal of the American Medical Association 309(3): 243244, 2013.
20. Lieberman, HR, Tharion, WJ, Shukitt-Hale, B, et al. Effects
of caffeine, sleep loss, and stress on cognitive performance
and mood during U.S. Navy SEAL training. Sea-Air-Land.
Psychopharmacology 164(3): 250-261. 2002.
33. Spradley, BD, Crowley, KR, Tai, CY, et al. Ingesting a preworkout supplement containing caffeine, B-vitamins, amino acids,
creatine, and beta-alanine before exercise delays muscular fatigue
while improving reaction time and muscular endurance. Nutrition
and Metabolism 9(28): 9 pgs, 2012.
21. Lockwood, CM, Moon, JR, Smith, AE. et al. Low-calorie energy
drink improves physiological response to exercise in previously
sedentary men: a placebo-controlled efficacy and safety study.
Journal of Strength and Conditioning Research 24(8): 2227-2238,
2010.
34. Svan, JH. Air Force studies effects of highly popular, supercaffeinated drinks. http://www.stripes.com/news/air-force-studieseffects-of-highly-popular-super-caffeinated-drinks-1.201067
Accessed 12/18/2012.
22. McCormack, WP, and Hoffman, JR. Caffeine, energy drinks, and
NSCA’S TSAC REPORT | ISSUE 28
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ENERGY DRINKS: HELP OR HYPE?
35. Tharion, WJ, Shukitt-Hale, B, and Leiberman, HR. Caffeine
effects on marksmanship during high-stress military training with
72 hour sleep deprivation. Aviation Space and Environmental
Medicine 74(4): 309-314, 2003.
36. Torpy, JM. Energy drinks. Journal of the American Medical
Association 309(3): 297, 2013.
37. Walker, TB, Balldin, U, Fischer, J, et al. Acceleration tolerance
after ingestion of a commercial energy drink. Aviation Space and
Environmental Medicine 81(12): 1100-1106, 2010.
38. Walsh, AL, Gonzalez, AM, Ratamass, NA, et al. Improved time
to exhaustion following ingestion of the energy drink Amino
Impact. Journal of the International Society of Sports Nutrition
7(14): 6 pgs, 2010.
39. Warren, GL, Park, ND, Maresca, RD, et al. Effect of caffeine
ingestion on muscular strength and endurance: a meta-analysis.
Medicine and Science in Sports and Exercise 42(7): 1375-1387, 2010.
ABOUT THE AUTHOR
Guy Leahy is currently serving as the exercise physiologist at
Davis-Monthan Air Force Base in Tucson, AZ. Leahy is a member of
the ACSM (American College of Sports Medicine), NSCA (National
Strength and Conditioning Association), and is CSCS® certified.
Leahy is the author/co-author of over 30 professional articles,
including original research which has appeared in publications
such as the Journal of Strength and Conditioning Research, TSAC
Report, Medicine and Science in Sports and Exercise, Nature,
Science, and Scientific American. Leahy is also a columnist for
the TSAC Report. He has presented at several conferences, most
recently at the 2012 NSCA and ACSM Annual Meetings. He was also
a guest speaker at the 2012 TSAC Conference. Leahy holds a Master
of Education degree from Western Washington University and a
Bachelor of Science degree from the University of Oregon. This
author can be reached at Guy.Leahy@dm.af.mil.
40. Woolf, K, Bidwell, WK, and Carlson, AG. Effect of caffeine
as an ergogenic aid during anaerobic exercise performance in
caffeine naïve collegiate football players. Journal of Strength and
Conditioning Research 23(5): 1363-1369, 2009.
NSCA’S TSAC REPORT | ISSUE 28
15
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The Sports Performance program involves evidence-based
analysis of advanced physiological, musculoskeletal, and
nutritional concepts specific to the development of the tactical
athlete. This includes program design models based on
improving tactical readiness.
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The Pediatric Exercise Science program is geared for those
individuals interested in becoming specialists in developing
appropriate physical activity plans for inactive children who could
benefit from enhanced health- and skill-related fitness.
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Early Application Deadline: June 7, 2013
Semester Start: September 3, 2013
Advancing Knowledge, Advancing Healthcare