I’ve been building out a 12-week program on Teambuildr that develops situational awareness capabilities specific to the demands Breachers face.
No matter the position, situational awareness, target focus and acquisition, and ownership of movement can all be broken down to loading the visual, vestibular, and somatosensory systems.
We can just load in different ways.
Here is a sample day of programming:
1. Alternating lunges with divided focus- rhythmic (isolate eye movement target to target with each change in lunge leg). Two targets at eye level. 1 set 20 reps.
2. Push-ups. Single target at eye level. 1 set 30 reps. 5 second hold at end range of target focus.
3. Kettlebell oblique sidebends. Single target at eye level. 1 set 30 reps B.
4. Shotput medicine ball throw. Single target eye level. 1 set of 15 reps B. 50% max power with target focus.
I bias 3 of the 6 planes of movement for Breachers.
- Fwd/bwd. Example: push-ups. Ability to keep target focus and control of your trunk with kicking in a door or with a weapon’s recoil.
- Yaw – turning side to side. Example: shotput medicine ball throw. Ownership of movement when scanning room and maintaining target focus when quickly centralizing in on a peripheral target.
- Roll – head leaning side/side. Example: kettlebell oblique sidebends. Maintaining target focus during threshold evaluation “pieing” the door.
I build to load trunk control and target focus capabilities with low volume but high acceleration forces. (vestibulo-spinal, and vestibulo-ocular reflexes).
I’m not a tactical athlete, let alone a Breacher. So, if you’re a Breacher, and my understanding of the needs of Breachers is off, let me know!