TYLER CHRISTIANSEN, CSCS,*D, USAW, RSCC, AND MIKE ASKEN, PHD
FIGURE 3. MT SKILL MENU EXAMPLE
CONCENTRATION
SELF-TALK
AROUSAL CONTROL
EXERCISE
EXERCISE
EXERCISE
Coaching cues
Function accelerating self talk (FAST)
Tactical muscle relaxation
Cognitive appraisal
Cue phrases
Relaxation response
Affective appraisal
Task-relevant instruction
Meditation
Instrumental appraisal
Yoga
STEP-UP (self-talk for enhanced
performance under pressure)
Stroop test
External
Tactical performance imagery
Stress inoculation training
Self-hypnosis
Wide circle of attention
Autogenic training
FIGURE 4. WEEKS 1 – 3
DATE:
WEEK 1
WEEK 2
WEEK 3
SESSION 1
MT SKILLS
MT SKILLS
MT SKILLS
A1
Power block local
Concentration: in
Concentration: in
Concentration: in
A2
Power block global
B
Strength block 1
Imagery
Imagery
Imagery
C
Strength block 2
Imagery
Imagery
D
Strength block 3
E1
Auxiliary
E2
Auxiliary
Imagery
FIGURE 5: MICROCYCLE EXAMPLE (IMPLEMENTATION OF MT SKILLS)
DATE:
MT SKILLS
A
Power block: 15-yard acceleration, 5-yard deceleration,
with verbal left or right
Concentration: external and internal
B
Strength block 1: barbell deadlift
Imagery: internal
C
Strength block 2: dumbbell single-leg RDL
D
Strength block 3: barbell bench press
Upregulation of arousal
E
Auxiliary: shoulder “Y, T, L, Ws”
Self-talk
F
14
WEEK 2
SESSION 1
Energy system development (ESD):
prowler and stationary bike circuit
Downregulation of arousal
NSCA’S TSAC REPORT | ISSUE 34