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THE-TACTICALand MMAATHLETE:BUKGf,RIAffi ffiB&ffi

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"The mind is the athlete; thebody is simply the means ituses to run faster or longer,

jump higher, shoot straighter,kick better, swim hard,er, hit

harder or box better."Adapted from Bruce Courtney,

The Power of One,1992

Who is the T'lactical Athlete?The tactical athlete is anyonewho engages in high-risk/high demand operations.These operators/athletesrequire high levels ofmuscular strength, muscularendurance, speed, power,agility, balance, joint mobilityand muscle flexibility.

Steve Nave

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hey need to havea superior energysystem developmentand must be able

to operate in an anaerobicenvironment for extendedperiods of time to handle therigors ofthese high intensityenvironments.

PERSONALHISTORYThe SEALexPerienceFor the tactical athlete, whenconducting platoon workupor being operational, whatimpact does "fitness" or"functional fitness" really haveon operational readiness?Operational readiness doesnot rely only on physicalpreparedness, but many othercomponents such as: mentalpreparation; self-confi dence;being self-aware (which isdifferent from self-confi dence);skill development (such asshooting or navigation) ;tactical profi ciencies (missionplanning); and the ability tooperate under pressure instressful situations.

All these combinedcomplete the gamut of therequirements needed to survivewhen youte out in the field.So, if we really look at it, thephysical fitness element playsonly a supportive role, beingthe part that allows us tooperate from a solid platformor base ofsupport, butultimately, it is the mind that isthe athlete.

I served over two decadesin the U.S. Navy, with 18 asa Navy SEAL. And I wasnldone when I retired. I headedover to the Naval SpecialWarfare Physical TrainingCentre in Coronado, Californiato act as a NaTySEALInstructor, training the menin BUD/S who would go on tobecome SEALs.

My experiences in trainingphysically, mentally, andemotionally, both and on andoffthe battle fields, as well asin training 1000's of BUD/Sstudents gives me a uniqueunderstanding of what it meansto take people to the edgeand beyond, testing physical

1 strength, muscle endurance,

aerobic and anaerobiccapabilities as well as mentaltoughness.

I've been there, done that,and I ve seen it all.

SEALs and Special Opsget the opportunity to use allkinds ofunique, expensive, andcutting-edge equipment. Oneperk was that we field-testedtons ofproducts before they hitthe market - shoes, watches,artillery, fitness tools... youname it, if it was somethingpretty cool, we probably hadour hands on it.

fust a couple ofyears agoafter leaving Coronado, Iwas looking online for someoptions on grip training whenI discovered what I wishwould have been availablewhen I was on the teams - theBulgarian Bag. We never gotthe opportunity to test thisbaby out, but if it had beenavailable to us, it would havebeen a total game changerin the way we trained andprepared.

HISTORV OF THEBULGARIAN BAGBased on traditionalrootsMy partner, Ivan Ivanov,invented the Bulgarian Bagaround 2005. He is a formerBulgarian Greco-RomanOlympic athlete, and at thetime was working as theU.S. Olympic Greco-Romanwrestling coach at theOlympic training centre inMarquette, Michigan.

Ivan was inspired byhis native Bulgaria, whereshepherds often carry weaklambs and goats around theirshoulders while tendingtheir herds. For centuries,shepherds had shown offtheirstrength by using sheep andsmall bulls for various eventsduring local festivals.

Ivan based the designof his tool on the body of abovine and saw its use as amodern interpretation of theold tradition. He was lookingfor a training tool that wouldallow his Olympic wrestlersto improve explosive actionsand dynamic movements

involved in pushing, twisting,swinging, pulling, bending,rotating, squatting, Iunging,and throwing in a safe yeleffective manner.

BROADERAPPLICATIONSAlthough the Bulgarian Bagwas initially designed forOlympic class wrestlers, it hascome to be adopted by fitnesstrainers and professionalathletes for its ability toincrease muscular endurance,'grip strength and provide atransition from traditionaltraining methods to non-traditional.

Through a uniquecollaboration between Ivanand me, we founded theInternational BulgarianBag Confederation (IBBC).

The IBBC has grown to berespected for its ability toprovide high quality educationand support for Bulgarian Bagenthusiasts and athletes aroundthe world.

In order to trulyunderstand the benefits oftraining with the BulgarianBag, firll comprehensioncan only be gained througheducation. Users need togain an understanding ofthe"\{hyr" and "Hows" behindthe biomechanical benefits ofthis innovative, movement-based tool.

Traditional trainingmethods are constantlybeing researched; theoriesare adapted and adjustedto suit the Bulgarian Bag.To obtain superior resultswith your training, you mustapply physics, kinesiologyand physiology principlesto movement, strengthdevelopment, development ofsuperior joint specific muscleendurance, and metabolicrate increases.

With knowledge ofhow to manipulate thesevariables you ll be able to havebetter carryover to practicalapplication and performanceincreases, particularly withthe correct techniques in thedevelopment of force with theBulgarian Bag.

THE TACTICALand MMA ATHLETE:BUTGIRTAI{ HIAGAPPT,TGATIOH$

REINFORCINGOPERATIONATSKILL SETTlaining questionedShould our training methods

just enable us to run longer,perform more push-ups andpull-ups, or carry a heavierruck further? Is this style oftraining even going to helpus perform better in the fieldor on the mat? Just becausesomeone is in great physicalcondition does not make thema great warrior or fighter.

However, if thecomPonents that make up thedemands that this athlete willbe required to confront areproperly understood - not onlyon a physical level, but also onmental and emotional levels- then the training protocolscan be adapted to support andmimic those conditions.

Now ask yourself again,will that same attention toonly physical fitness be aseffective when this athlete isput in the situation to reactunder pressure, fatigued,heart pounding, breathinguncontrollabiy and overtakenby fear?

REMAININGINJURY FREEWe also need to adopt atraining program that will trainthe body (joints, ligament,tendons and muscles) todeal with the demands of theenvironment. It is imperativeto strike a balance betweenjoint strength, joint mobility,and adequate flexibility to dealwith unexpected situations.Adequate muscle strengthand endurance is needed tobe confident in dealing withthe changing demands ofday-to-day operational or fightingconditions.

PORTABILITY.KEY TO USABILITYAND SUSTAINEDFITNESSWhen I look back on my SEALdays, a factor in the ability tomaintain our fitness was havingaccess to superior trainingtools when we deployed

either by air, ship or vehicles.However, having to adhere tospace and weight restrictionsoften deterred us from takinganything useful.

So let's look at theBulgarian Bag in thedeployment situation. Thisversatile training tool takesup only a small space. Backin the day, I would havebeen able to outfit a l6-manplatoon with only four kitbags, which could easily carrytwenty 17kg Bulgarian Bags.Four kit bags can fit almostanywhere, anltime, and withthat Id have a complete,portable training solution.

The leather BulgarianBags are tough and can take abeating. They won't rust, wontroll on the deck ofa ship or theback ofa truck, and dont needto be attached or secured toanything for stability. In fact,I ve had a student use the bagwhile underway on a smallcruiser during air operation,with 3m waves crashing againstthe flight deck!, If the guys on deployment

have the opportunity to train,here's what they want:. A solution that is time

efficient. Requires little or no set-up. Is movement-based. Dynamic in nature. Volume of training in a

short period of time (45

minutes or less). Works on anaerobic

capacity. Has carryover to aerobic

fitness (lower resting heartrate and increased strokevolume)

. Pevelops grip strengthand endurance (direct

carryover to day-to-dayoperational demands); and

. Increases metabolicrate to maximise bodycomposition.

The Bulgarian Bag deliversall the above, and more. Wehaverlt even addressed nervoussystem integration and mentaltoughness. But just wait, I will.

FUNCTIONALMOVEMENTPATTERNSPull/Push/Carry/ThrodRotate -Functional movements can bedefined as primal movementpatterns. Pushing, squatting,lunging, throwing, rotatingand pulling are all movementpatterns that exist in ourenvironments. One of thestrengths of the Bulgarian Bagis the ability to train througha wide range of movementpatterns.

It ranges from simple,single-joint movements,progressing up to dynamiccompound-movements withhigh force production qualities,as well as allowing flexion,rotation and extension whileunder a dynamic load. Thereare few tools aside fromthe Bulgarian Bag that canprovide this highly dgramicopportunity and compatibility.

When we lookatfunctional movement patternsthere are many descriptions

as to what this really means,but I believe the followingelements must be included inthe concept to fully understandwhat firnctional movement is:. Maintenance of your centre

ofgravity over your ownbase ofsupport - Balance/stability component

. Improves relevantCentral Nervous System(CNS) integration -Increases ability

. Isolation to integration -Movement

. Generalised motorprogram compatibiJity -Superior carryover to otheractivities

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"lt has come tobe adopted byfitness trainersand professionalathletes forits abilityr toincrease muscularendurance,grip strengthand plouide atransition fromtraditionaltrainingmethods to norr-traditional."

FORCES IN THEENVIRONMENTAside from known threats andopponents, both the tacticalathlete or weekend warrior arepitted against further unseenforces in the environment.These are aiways present,always working and alwaysaffecting physical performance:grav ity, mo mentum, v ectors,v elo city, m e chanical fe edb a ck-moltement as well as resistancethat is changed as a result offorceaPplicat ion, Groun d Re actionForce (GRF), mass, inertia(working with acceleration anddeceleration ), Ioad distribution,body position (joint angles andmoment arms).

At any given time, theforces in the environment areeither working for or againstus, and are therefore obstacleswe have to overcome. Havinga technical understanding andapplied practical appiicationof how to manipulate theseelements can make the

. difference between victory,defeat. and in the case ofwarfare, even death.

One of the manyoutstanding attributes of theBulgarian Bag is that we can

use this tool to manipulate theabove elements, and not onlymanipulate, but learn to trainour body to adapt effectivelywith these forces, therforeincreasing our performance inwhatever environment.

OBJECT IN THEENVIRONMENTWhat better challengeand training than to haveto manipulate a physicaiopponent or obstacle in thereal 3D world environment.Depending on your job orsport, moving peopie around isharder than it seems.

MMA and Jiu Jitsu athletesare masters at this skill.Learning to use the unseenforces to your advantage takesskill and physical awareness,and to know what it feels liketo be working against theseelements. The Bulgarian Bagcan train you to be aware ofthese forces on your body andwhat it feels like to experiencemany of these forces allhappening at the same time- during a single movementwith direct carryover to real-world applications.

BULGARIANBAG AS ANINTEGRATIONTOOLCritical linkbetween non-functional andfunctionalmovementThe ongoing argument betweenwhat is functional and whatis non-functional is not thepoint ofthis article but ifyouwere to ask l0 people, "What isfunctional training?" you willget l0 different answers.

Regardless of the defi nitionsprovided, I do believe thatheary resistive weight training(ie. squatting, lunging, pushingand pressing) shouid beincorporated into any athlete'sprogram, with the programdesigned to reflect the physicaldernands ofthe sport or job.Having a solid foundationin strength carries over to allactivities and provides thebase to build key components- power and speed - and is theultimate building block forfunctional movements.

Hearry resistive training isa cornerstone of my trainingregimen. I appreciate themuscle mass and strength thatcome from training heary.In short, I like to be big, andI like to be strong. But howdo I successfully maintainthis impressive physique,yet also ensure I maintainmobility, fl exibility, muscleendurance and create a solidinj ury-resistant platform?In all my years of trying outcountiess products, gadgets,and gimmicks, only one toolhas afforded me the abilityto truly stay injury-free, yetreap ali the benefits ofanincredibly physically activelifestyle. Yes, you guessed it,the Bulgarian Bag.

The Bulgarian Bag isthe perfect transitional toolbetween tradit ional weighttraining and the parametersmentioned above forfunctional training. Trainingwith the Bulgarian Bag duringoffdays helps me recoverwithout overtraining. Theloads are relatively light and I

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THETACTICATand MMA ATHLETE:BUKGANNR BASAPPKTGATTOHS

can control force developmentbased on how I manipulatetwo variables: mass (weight ofbag) and acceleration (speed

of movement).Because the loads are light,

there is relatively low proteindegradation compared tohigh intensity resistive weightraining. Remember, wemeasure intensity for weighttraining based on how hard weare working as a percentage ofIRM for a given rep range.

Intensity with theBulgarian Bag can bemeasured not by intensity(per definition above) per se,but bydensity. By density, Imean how much work we areperforming in a given timeframe. This again is where theBulgarian Bag excels by beingable to produce very denseworkouts with high relativevolume of weight moved.

Nenrous svstemintegratiofr: Trainthe Sodv to moveand reciuit moremuscles duringmovementOne of my favourite benefitsof the Bulgarian Bag isits ability to have directcarryover to resistive weighttraining. Its movementenhancement for the tacticalathlete or MMA fighter isbuilt through the enhancednervous system integration.

Let me describe this foryou - but to relate to this youneed to use the BulgarianBag on a regular basis (3

to 5 times a week). ManyBulgarian Bag movementssuch as the Spin, Power Snatchand Arm Throw require fullbody integration/activation toperform the movement withcorrect technique. That meansa bottom-of-your-foot-to-the-top-of-your-head type ofintegration.

As you progress and masterthe movements, you developan increased ability to recruitmore muscles. This is done bydeveloping neural pathwaysthat quickly communicate withmuscles to work together toefficiently load and unload the

body during highly-dynamic,load-bearing rotational andsagittal plane movements.

FLOW: USINGTHE BULGARIANBAG TO GET INTOFLOWWhat is flow and why is itimportant? How we feeltoward what we do andthe experience it offersoften directly impacts ourperformance or ability toperform at continually highor optimal level. MihalyCsilazentmihalyi describesthis experience as: "Flowl' Inhis book F/ow ls Sporfs hedescribes what various athletesand tactical athletes have saidabout being "in the flow'i Somedescriptions are:> "In the zonel'

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"In the groovei'"Focused.""Everything clicksl'

But, being in the flow is morethan just the words. Flow is a"harmonious experience wheremind and body are workingtogether: effortlessly. Victoryor defeat is irrelevant; flow is astate of mind regardless of theoutcome."

These points are beingdiscussed to help vou

understand how importantthe mental factor is to findinqflow. Remember. flow is apsychological state and canbe attained through contro)of the mind - or attention.The physical and technicalcomponents all need to first bein place to experience flow.

GreaFng_the propermrno setMihaly believes it is the mind-setthat opens the possibfity for fl ow.He mentions nine componentsthat need to be in place:l .

2.Challenge-skills balanceAction-awarenessmergingClear goalsUnambiguous feedbackConcentration on the taskat handSense of controlLoss of self- consciousnessTransformation of timeAutotelic experience

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4.

5.

6.7.8.9.

All are important, but theyare beyond the scope ofthisarticle. The one.that is the mosrrelevant to the topic is theChallenge-skills balance andthe Autotelic experience.

So what is this challenge-skills balance and how does itaffect how we train, and moreimportantly what tool we use,for the tactical athlete or MMAathlete? Challenges come inmanyforms - physical, mentalor technical.

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"Asolutionthat istimeefficielrt."

THE TACTICALand MMA AfHLETE:BUhGf,NNH BNSAFPI,TGATIOHS

Challenges are not alwaysdriven by the obvious, like towin the fight or accomplishthe mission. Many times theyare defined in a personal way,and may be far different thanthe demands of the structuredcompetitive or tacticalenvironment. Accordingto Mihaly, a keypoint toremember is, "It is what theathlete chooses to define as thechallenge that determines whatskills are needed to match theperceived opportuniry'

We all vary in our relativeskills and capacities. Howevetthe objective skill is not criticalfor the challenge-skills balance;it is how we perceive our skillsin relation to the relevantchallenge. Mihaly states, "It ismore important to realise thatwhat you believe you can dowill determine your experiencemore that your actual abilitiesl'

Puttine it alltogethEr: theau-totelic experienceWhat is the autotelicexperience? Simply, it is "flowl'

This state of mind can be sorewarding to athletes, that onceexperienced it is sought out,over and over again.

You can focus on manyaspects of how it feels. Somefocus on how the movementsfeel, that you "feel like achampion - like a true athletel'Performing perfectly maybe another component ofenjoyrnent and is a result ofbeing in the flow.

So, how do we find flowin the tactical athlete? Forour purposes, completelyunderstanding the challenge-skills balance and creating theproper mind-set is a great start.

Fundamentalsfor reinforcingoDeration skill semg'etief in Self andbeing Self-awareThe importance of self-confidence cannot beunderestimated. Without abeliefthat, "I can withstandchallenges that will come frommany fronts" you may never getthe chance to experience flow.

Self-belief refers to coreideals that we hold about ourabilities and ourselves. Thisis built up over time and is aconsequence of our experiencesand our environment.Typically, the athlete is at themercy of their sport or event;meaning, their confidence isbased on performance in theirsport and can be affected frommatch to match.

Having self-belief is deeperand it is not related to specificperformance, but to a beliefin self.

So what is the differencebetween belief in self and beingself-aware? Being self-awaremeans we have the ability toquickly make adjustmentsto skills or goals, dependingon the opportunities in theenvironment. Mihaly states,"Self-awareness simply meanspaying attention to the cuesprovided by movementsand reactions, and makingadjustments to what you aredoing when something isnot quite right. Without selfawareness an attrlete missesimportant cues that can iead to apositive change in performancei'

Being self-aware is notthinking about the selfat all;we just process informationabout the fine nuances ofourinvolvement in the activity.

Using the BulgarianBag io facilitale flowHow do we use the BulgarianBag to facilitate flow? Trainingwith the Bulgarian Bag offersa different challenge thanthat to which most of us areaccustomed. Peopleoftenwonder "What can I do withal ight l2kgor lTkgbag?" Butremember, that's the weightwhile it sits still on the ground,not moving.

Once we start to movethe bag and manipulate thevariable the whole gamechanges. I mentionedbefore that getting to thatpsychological state of flowdepended on many variables,but the ones we can impact anddevelop with well-designedtraining is self-confidence andself-awareness.

coNctustoNThere are many aspects toperformance for both thetactical and MMA athlete. Ihave shown that the BulgarianBag is a versatile tool that canbe taken and used virtuallyan1'where in most or anyconditions. Functional andnon-functional training hasa place in our physical andmental preparation, andthe Bulgarian Bag is a greatintegration tool.

Creating the correctmindset can have a directimpact on our performanceregardless of our physicalconditioning. Ourpsychological state and ourbelief in our abilities willoften determine our outcomewhether it's in the field or onthe mat.

As a result of that, in myopinion the Bulgarian Bagshould be a key componentin any serious trainingprogram for the tactical orcombat athlete. r r irr t

"The Bulgarian Bag is auersatile tool that can betaken and used uirtuallyany/whene in most or anyconditions. Functional androh-functional traininghas a place in our phys-caland mental preparation,and the Bulgarian Bag is agreat integration tool."

Bulgarian Bag training andworkouts can be extremelydifficult and can providechallenges at physical, mentaland emotional levels. Whatthis does for us as a tacticalor MMA athlete is to buildour self-confidence by trulybelieving, "I can live throughthis, I am ready physically foranychallenge." Ifas a coach Ican help my athlete overcomeany mental obstacles associatedwith the chalienges, then wecreate the environment for flowto exist.

The second check block forfacilitating flow is by trainingmy athlete to be more physicallyself-aware. To do this theathlete has to be so tuned-into how his body feels, reactsand responds to movementpatterns, especially ones thateffectively mimic the potentialexternal stimulus that may beexperienced in the combativeenvironment. This stimulusmust be quickly interpreted asenvironmental feedback and theathlete has to have the ability toreact and adjust.

Because of the rawnature of the movementswith the Bulgarian Bag, youwill become body-aware.For many movements, nomuscle escapes the stimulusand demands ofthe bag. Toendure the training you willdevelop a keener sense ofmovement-based reaction.essentially you become afine-tuned neurologicalresponse machine.