Page 117 - Journal of Special Operations Medicine - Summer 2015

Figure 3 Training load by individual training events. Total training that can be performed and better understand
load is calculated by heart rate (HR) and minutes spent in how this is impacting on physical fitness.
each respective training event over the week.
Importantly, the Operator can use total and individual
training loads to assist with “return to training” after a
lack of a regular training plan, which may occur with
prolonged deployments or injury. During these times,
aerobic fitness and overall strength can significantly de-
crease and need to slowly be rebuilt in a manner that
supports the safest, yet quickest, return to duty. For
instance, the cardiovascular system (heart and lungs)
experiences significant detraining in less than 2 weeks,
whereas muscle strength and power are preserved for
longer periods of time. Given that cardiovascular fit-
32
ness is the foundation for physical fitness, reestablishing
the training load for aerobic fitness could be periodized
(e.g., prioritized) to occur first, followed by a training
load for strength and power development and then mili-
tary specific performance.

Conclusion

Quantifying training can allow Operators to enhance
bike and run loads, they must be multiplied by an event their physical and mental resiliency through minimiz-
rate (swimming = 0.75, biking = 0.50, and running = ing fatigue, objectively evaluating and improving physi-
1.0). Note: The times for the events are for running but cal fitness, and targeting time frames to enhance specific
2
have been made equal for swimming and biking to show mission relevant performance goals. Given how complex
how each form of conditioning is different. 2 the nature of an Operator’s training is due to the multiple
skills they must train, a scientific approach to quantify-
Training Load for Maintenance and Retraining ing training is necessary for managing stress and ensur-
Knowing the maximal training load that can be tolerated ing optimal mission readiness. Although the benefits of
by the body and how each form of training stress influ- quantifying training load have not yet been performed
ences the maximum load can assist SOF in maintain- for Operators, it has shown significant success with ath-
ing physical fitness during deployment and key periods letes. Units or individual SOF personnel are encouraged
where retraining must occur due to the absence of regular to seek the guidance of individuals with advanced knowl-
training. For instance, reductions in training time most edge of physical training to develop the best practices
frequently come under stressful periods of deployment; for quantifying and monitoring training, in order to help
however, during these times, internal load (e.g., mental minimize the potential for injury, improve career lon-
stress) also becomes elevated. The Operator should use gevity and achieve performance goals while at the same
the increase in internal load as a signal to decrease total time maintain optimal health and well-being. Individu-
training volume to offset the increase in mental stress. als qualified to assist Operators and their teams should
In addition, when regular training routines may not be possess coaching experience and demonstrated success
possible—due to mission environment—SOF can use a using the training load concept to improve physical per-
measure of internal load, such as RPE, to quantify the formance and overall stress management. Additional

Table 5 Training Equivalents Prescribed Using External vs. Internal Load at 83% of Performance
Running Training
Internal Load Load (RTL) Swimming Training Load Cycling Training Load
External Load (Speed)* (RPE) (RPE ✕ min) (RTL ✕ 0.75) (RTL ✕ 0.5)
Recovery between intervals is 60 seconds
10✕200m in 43 seconds RPE 7–8 7.5 ✕ 0.72 = 5.4 5.4 ✕ 0.75 = 4.0 5.4 ✕ 0.5 = 2.7
10✕300m in 71 seconds RPE 7–8 7.5 ✕ 1.18 = 8.9 8.9 ✕ .75 = 6.7 8.9 ✕ 0.5 = 4.5
10✕400m in 104 seconds RPE 7–8 7.5 ✕ 1.73 = 13 13 ✕ .75 = 9.8 13 ✕ 0.5 = 6.5
Note: *Speed is for running distance, not for swimming or cycling, but is provided for context and comparative purposes.

Monitoring Training for Human Performance Optimization 107