An Cosantóir

www.military.ie THE DEFENCE FORCES MAGAZINE | 41 to high intensity operations including jumping, running, casualty evacua- tion, heavy lifting and crawling to name a few. This can all happen in a split second with no warm-up thus increasing the risk of musculoskeletal (MSK) injuries along with the potential of injuries from projectiles, explosives and unarmed combat. To further add to these stressors the tactical athlete is required to wear individual protective equipment and carry heavy loads. Developing the Program: In order to meet the unique demands placed on the tactical athlete it is key that we look at areas such as common movement patterns, energy system demands, key injury sites and psychological demands. This should of course be done through the use of an evidence-based approach. It must also be taken into consideration when training recruits for instance that in recent years civilian jobs have become less physical and the general population has become more sedentary. This means that levels of movement competency, strength, aerobic and anaerobic condition- ing is now lower than ever before. The tactical athlete must be physically well developed all around in order to meet the unique demands of sustained military operations. Traditionally there has been a focus on developing fitness through the use of aerobic endurance and load carriage training. Current literature would suggest that strength training could improve load carriage, de- crease injury risk and improve recovery periods. A report by the DF Physiotherapy in 2017 showed that injuries to the lumbar spine accounted for 23% of all recorded injuries, which compared similarly to a report by US Forces in 2014. The high rate of lower back injuries would suggest that posterior chain strengthening should be a major focus of programs for the tactical Athlete. This would include the use of exercises such as deadlifts and hip thrusts. Here is a sample five-week training block for a tactical athlete Injuries: Injuries for the tactical Athlete are to be expected. While it is not possible to avoid injury it is possible to lower the risk and improve recovery times when injury occurs. If appropriate training and recovery strategies are put in place this can lower the risk of occurrence. Training strategies can include the use of specific injury pre- vention training as part of the warm up and the use of specific download weeks every 4-6 weeks when non-operational. These simple steps could help to significantly reduce the number of ineffective days due to MSK injuries and improve operational readiness if properly implemented. Summary: There is no one fits all program that will be suitable for every tactical athlete. In order to develop an effective program an evidence-based approach should be used. The modern soldier is required to go further and faster than ever before. In order to increase mission readiness and the effectiveness of the soldier more time and resources must be put into physical and psychological development from an early stage. Soldiers are trained from the outset of initial training to maintain their kit and equipment to the highest standards. If the soldier is to be able to operate for sustained periods it is key that the soldier is also viewed as a tactical athlete and developed and maintained to the same high standards. Pte Shane Curran has just finished a BSc in Strength and Conditioning and currently holds a Level 6 Cert in Science in the same subject. He is currently a Strength and Conditioning Coach with Kildare GAA.

• Cover