Page 116 - Journal of Special Operations Medicine - Summer 2015
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Table 4 Total Recovery Score
Task: ________________________________________________
Recovery: Check the box below that best describes your level of recovery and current muscle soreness attributed to the task
listed above.
Level of Recovery 1 2 3 4 5 6 7 8 9 10
Very,
No Very Bad Bad Good Very Good
Recovery Recovery Recovery Recovery Recovery
Muscular
Cardiovascular
Cognitive
Overall score
Level of
Muscle Soreness 1 2 3 4 5 6 7 8 9 10
Very, Very Not Not Sore
Very Sore Sore Sore Too Sore at All
Overall score
Figure 1 Cumulative training load by day for all training Figure 2 Daily training load calculated as heart rate (HR)
events. Training load for each discipline is calculated as heart times minutes of training completed each day.
rate (HR) multiplied by total minutes of training.
Developing Similar Training Loads
to decrease while doing so. For example, the training load Measures of external or internal load can be used to
displayed in Figure 3 shows a higher level of training stress design a wide variety of training sessions that are equal
for the cycling and combative skills. To improve strength to each other in terms of the training load they place
and/or swimming skills, the training load for those com- on the body. This can be for the same training skill or
ponents must be increased, and the load for cycling and between skills. They are created by equaling the inten-
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combatives decreased to stay within the maximal load that sity through RPE and accelerometry, speed, or power
can be tolerated by the body. Training load periodization output. Table 5 provides an example for a runner per-
can be utilized to build swimming and resistance training forming swimming and cycling that is equal to running
programs that increase the load for each area, but do not 200m, 300m, and 400m using speed as the external load
harm performance in the other areas of training. and RPE as the internal load. To create similar swim,
106 Journal of Special Operations Medicine Volume 15, Edition 2/Summer 2015
