TYLER CHRISTIANSEN, CSCS,*D, USAW, RSCC, AND MIKE ASKEN, PHD
7.
Arousal Control for Recovery: Typically, human
performance systems are effective at increasing arousal
during a workout by elevating the heart rate. However,
the tactical athlete also needs to know how to bring the
heart rate back down for effective communication, an
accurate shot, or clear thinking. During this energy system
development block, the athlete will initiate a prowler and
stationary bike circuit while wearing a heart rate monitor.
During this circuit, the tactical athlete will push a prowler 25
yards in the low position to the stationary bike. Once at the
stationary bike, the tactical athlete will bike approximately
375 watts for 30 s. After the 30 s are completed, the
tactical athlete will push the prowler back to the starting
line in the high position.
After this grueling circuit is completed, the athlete will
monitor their heart rate and refrain from beginning the next
round until their heart rate has returned to 120 bpm or less.
During this recovery period, the tactical athlete will work on
controlling breathing and lowering their heart rate based on
biofeedback from the heart rate monitor. This can be done
through command words and diaphragmatic breathing
techniques. It is not acceptable for the tactical athlete to
lie on the ground sprawled out. The tactical athlete must
maintain a tall and upright posture while walking around.
Whether explicit or not, MT skills are present in effective coaching
techniques. Goal setting is a standard practice in most strength
and conditioning facilities. Internal performance imagery is
typically used to teach techniques for various movements and
lifts. Upregulation is taught in dynamic warm-ups, and simple
versions of downregulation are taught in the cool-down. Selftalk is typically monitored in a weight room by attentive tactical
facilitators. Concentration skills are implemented through form
and techniques or given through time feedback. Standard
periodization is in place to break down the larger blocks of
training into smaller manageable parts for optimal results.
The need now is for tactical facilitators to identify, emphasize,
and reinforce the MT skills for the tactical athletes, so that they
are able to use the MT skills in other parts of their life and career.
It is up to the performance coach to recognize the empirically
sound mental toughness skills that may already be existent in
their programing, learn additional MT skills to assist the tactical
athletes, and incorporate advanced MT skills within the selection
programing with the collaboration of a performance psychologist.
Research-derived MT skills may assist the tactical athlete while
also defining a complete and successful selection program.
Identification and implementation of integrated MT skills in a
human performance system may promote maximal training,
performance, and response in all areas of duty and responsibility
for the tactical athlete.
12
REFERENCES
1 . Apel, JM, Lacey, RM, and Kell, RT. A comparison of traditional
and weekly undulating periodized strength training programs
with total volume and intensity equated. Journal of Strength and
Conditioning Research 25(1): 694-703, 2011.
2. Asken, M. MindSighting: Mental Toughness Skills for Police
Officers in High Stress Situations. Camp Hill, PA: MindSighting;
2005.
3. Asken, M, Grossman, D, and Christensen, L. Warrior Mindset
Millstadt, IL: Human Factor Research Group; 2010.
4. Siddle, B. Sharpening the Warrior’s Edge: The Psychology and
Science of Training. Belleville, IL: PPCT Research Publications; 1995.
5. Turner, A. The science and practice of periodization: A brief
review. Strength and Conditioning Journal 33(1): 34-36, 2011.
ABOUT THE AUTHOR
Tyler Christiansen is a veteran soldier who has worked as a
Human Performance Specialist with the United States Army 10th
and 7th Special Forces Groups. Christiansen has worked with
various tactical athletes as the Tactical Strength and Conditioning
(TSAC) Coordinator at the National Strength and Conditioning
Association (NSCA), as an Exercise Physiologist at the Army
Physical Fitness Research Institute, and as a contractor in Baghdad,
Iraq. Additionally, he has worked with sport athletes at Iowa State
University, Illinois State University, and the Colorado Rockies Major
League Baseball (MLB) organization.
Mike Asken is a psychologist for the Pennsylvania State Police
(PSP). In that capacity he works with the PSP’s Special Emergency
Response Team (SERT) and Tactical and Negotiation Teams.
In addition to providing psychological evaluations for cadet
candidates and troopers, Asken teaches at the Pennsylvania
State Police Academy and works with performance issues. He has
presented training strategies to various organizations including
the National Tactical Officers Association (NTOA), the New
England Crisis Negotiator’s Association (NECNA), the Memphis
Police Department, and the Federal Bureau of Investigation
(FBI), to name a few. Asken has written several articles that have
appeared in esteemed journals and has authored the books
“MindSighting: Mental Toughness Skills for Police Officers in High
Stress Situations,” and “Emotional Intel: Mental Toughness Skills for
Optimal Response in High Stress Crisis Negotiations.” He was also a
co-author for the books “Going Deep: Psychoemotional Stress and
Survival in Undercover Policing,” and “Warrior MindSet.”
NSCA’S TSAC REPORT | ISSUE 34