WEEKEND 2: WORKBOOK AND TRAINING PROGRAM
Click the boxes below to access your workbook and training program.
DAY 1 SESSION RECORDINGS
Key Takeaways:
- As a tactical athlete, you need to train for performance not just fitness. This means you need to train all energy systems because your job requires each of them.
- When it comes to training, you don’t need multiple hours a day. You need a plan. Set goals, complete a needs analysis, and train deliberately.
- Be aware of your strengths and weaknesses and make sure you’re training both.
- Control what you can, when you can. By moving well without equipment, you’ll be better prepared to move well with equipment.
- Start where you are!
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Key Takeaways:
- Training is not just about being physically ready. Mental performance is about deliberately practicing mental skills to optimize performance under pressure and reduce stress.
- Breathing is critical. Exhaling longer than you inhale will help activate your parasympathetic response and decrease stress. Try taking a tactical pause to practice your low and slow breathing.
- Understanding the physiological response to stress will help you identify the tools you can use to manage stress and optimize performance.
- The way you think and feel impact how you perform.
DAY 2 SESSION RECORDINGS
Key Takeaways:
- Think of sleep as a critical part for your performance.
- Focus on Habits, Mindset, and Environment – create healthy sleep habits, prioritize sleep, and set up the optimal sleep environment.
- Light exposure is the biggest factor you can control to improve your sleep hygiene.
- Make your room cool, dark, and quiet.
- Create bedtime routines that help you unwind and prepare for sleep.
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Key Takeaways:
- Control what you can, when you can. Practice the 80:20 rule.
- Focus on the Quality, Quantity, and Timing of your meals.
- Add healthy foods rather than focusing on what you’re removing from your diet.
- Understand food as fuel. It has a purpose and is a key part of your performance.
- Make small, incremental changes that you can sustain.
Try iRest Yoga Nidra
DAY 3 SESSION RECORDINGS
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Key Takeaways:
- High performing individuals and teams have: growth mindset, are continuously learning, prioritize consistent performance cycles, and rely on trust, honesty, and accountability.
- A consistent performance cycle follows these three steps: Set Goals, Build Routines, Conduct Debriefs.
- Leadership comes from all ranks. You don’t have to be a leader by title to demonstrate good leadership.
- Think about the legacy you want to leave and what a true professional looks like in your mind. What can you do to embody those traits and leave that legacy?
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Key Takeaways:
- There is always something you can do. Think about the one thing you can do to improve your fighting position in any given situation.
- You can’t control what happens to you, but you can control how you respond to it. Take control of your reaction.
- When you set goals, think about what right looks like for your performance category and identify where you are on the scale of 1-10. Then identify what 1% changes you can make to start to improve in those areas.
- Identify your long term goals and work backwards in time all the way down the things you can do daily or weekly to help you reach those goals.
