Last time we covered neck strength, the connection to risk of concussion and how this can be addressed with 360 degrees of neck training.  This time, we are going to dive into the topic of fatigue state training.  Fatigue state training is a fairly new concept that we developed as a part of our training methodology for trying to reduce injury risk in high level athletes.  In a traditional sports training, we would have the athlete perform a set series of movements at the conclusion of their practice.  These movements were designed to target the specific musculature that we know puts athletes at risk for lower extremity and back injuries.  Because time is limited with athletes, traditionally coaches are often resistant about including this as a part of their programming.

However, what we found is by training at the conclusion of practice (fatigue state training), we accomplished several things.  One, we were able to train the athlete at a high level with a low volume of exercise.  Since the athlete was bringing their fatigue from practice into the equation, we found that we could get the training effect we were looking for with less volume of exercise and in a much more efficient time frame.  Two, we found that by training them in a fatigued state, they were then much less likely to get injured and their performance was much better later in the game.  If you train in a fatigued state, what you are doing is training the movement patterns you want and resort to when you are tired.  Third, we found that coaches were much more likely to do since it took much less time, improved the athlete’s performance and was at the end of practice.

For our LEOs, this means you can add this same methodology to some movement specific exercises at the conclusion of your training.  When affecting an arrest, your take and resistance to fatigue cannot only save your life but also make you less susceptible to injury.  By employing this type of training, you not only improve your performance, but also mitigate your risk for injury.  This is also very easy to deploy as a part of your training routine.  For example, if you are doing combative training, using the last 15 minutes of training, you can do a few targeted exercises to focus on core strength, single limb stability and power.  It is imperative when you do these exercises that the form or technique you use is optimal.  If you train with poor movement patterns, this will be the movement pattern your resort to when you are tired.  This will then put you at greater risk for injury.  Doing with the correct form then trains your brain that this proper movement pattern is the one that you use when tired.  This results in greater power and mitigates risk.

To prevent injuries in combative training and to reduce risk of injury when affecting an arrest, it would be important to consider several things when considering what exercises you will do.

  • You want to emphasize core stability in fatigued state
  • You want to make sure you are pushing good single limb control
  • You want to work Turkish Get Up or something of similar fashion to help with explosive and powerful technical get up
  • Work combative specific drills (hip escape, bridging, sprawls, single leg shots)
  • You want to push high reps with less rest time

Sample fatigue state training protocol done at the conclusion of training.  Grab a partner and perform the following drill series:

  • Sit outs from turtle position – 20 reps
  • Arm bars from guard – 10 reps each side
  • Shoot triangle from guard – 10 reps each side
  • Sprawls – 20 reps each side
  • Single leg shots – 20 reps each side

Rest 2 min and repeat for 2 to 3 sets.  This routine can be done with a series of drills sequenced together.  Key is to work those techniques you really struggle with when you are tired.

Fatigue state training is a highly effective tool to mitigate risk and improve performance in the later stages.  This should be strong consideration.  If you combine this with BFR or blood flow restriction training, this will take your training and performance to a whole new level.  If that sounds intriguing, stay tuned as next week we cover blood flow restriction training.

Author: Trent Nessler, PT, MPT, DPT, SVP, Ready Rebound Vitality

 

 

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