Considerations for Performance Optimization in Combat Pilots

Over the recent decade, the Department of Defense has been incorporating a much higher interest in optimizing the performance of their personnel. This increased interest has brought a sudden rise in hiring well-known coaches to lend their expertise and experience in designing physical exercise routines to make our countries warfighters more capable physically to complete operations and be more resilient to non-impact injuries. In a previous article, Human Performance Optimization: Perspective and Concepts for Tactical Groups | LinkedIn, we discuss a lack of attention to the specific demands of Special Operations groups programmed in their strength routines. In this article, a discussion concerning specific priorities and considerations for improving the performance and resiliency of Combat Pilots will be addressed.

One of the biggest buzz words currently floating around the fitness industry is "functional fitness" and it is often characterized or associated with workouts that utilize constantly varied, unspecialized routines that are often much higher intensities including combinations of Olympic lifting, gymnastics movements, plyometrics and calisthenics incorporated into autoregulated workout schemes like As Many Rounds as Possible (AMRAP), Every Minute on the Minute (EMOM), and Tabata style. The idea behind "functional fitness" is that not specializing in any one aspect of fitness or performance, the body adapts to all aspects functionally. Applying this type of training generally as the only piece to a strength and conditioning program is effectively missing various needs of the different individuals and needs to be adapted for the specific needs of the job field. Functionality needs to be considered a relative term that depends on the specific needs of the individual. The function of a Fighter Pilot is much different than a Combat Controller, and such, their training needs for functionality should ultimately vary in some aspects in order to optimize their performance in the environments that they are subject to. While general physical preparedness (GPP) is an essential piece to the overall performance of any individual, there are particular needs that need to be addressed through specialized training that will make the overall program complete. For Combat Pilots, we need to understand what their bodies are experiencing during operations and what barriers need to be overcome in order to design an effective program that will make the pilot more capable and more resilient in their job.

COMMON PHYSICAL FACTORS AFFECTING PILOTS

Combat Pilots are subject to a very unique set of physical demands and performance needs that separate their abilities significantly from their ground based warfare counterparts. While ground combat units have the needs to mobilize and produce power through their extremities, pilots on the other hand are placed in a much more stationary position during operations. However, many of the physical stresses and demands are expressed through and ability to resist external environmental stressors. Some common stressors are acceleration forces (also known as G-Forces), hypoxia (lack of oxygen), air pressure related factors, proprioception (spatial orientation), and fatigue from travel. Another consideration from the stresses associated directly with operations, these also have an impact on the general physical well-being of the pilot outside of the cockpit. Imagine spending hours in a relatively stationary, seated position repeatedly experiencing short bouts of intense force placed on the body, limited ability to move in full range of motion and then followed by long travel in this same position without an outlet to stop and stretch or stand up for a second. Pilots are limited to a single body position until the mission is complete and the destination is reached and the plane landed.

ACCLIMATION TO EXTERNAL CONDITIONS

A large portion of the success of a pilot in combat operations is their ability to acclimate their bodies to these external stresses. The purpose of any exercise routine is to force adaptations on the body through specific demands (e.g. performing heavy squats will indicate to the body that it needs to build muscle and improve the legs to be able to handle heavy loads). For pilots, one of the best ways to force these adaptations to resist these external forces is to submit their body to experience them often. This is done through very specialized training apparatuses like a Human Centrifuge, Altitude Chambers, and the Barany chair. A great example to review is that the average human body is able to withstand up to 5Gs before experiencing loss of conscience, with these rigorous training procedures using these tools, combat pilots can withstand upwards 9Gs due to the acclimation experienced as a result. This kind of specialized training is a valuable and effective way to observe the efficacy of developing routines and programs that are specific to the unique stresses and demands of pilot's duties.

STRENGTH & CONDITIONING PRINCIPLES

Even with the tools provided to pilots for their training and performance in the cockpit, there are still very effective to further improve physical performance of pilots through strength and conditioning programs. It is important for the coach on base that there is a possibility to be the direct resource for physical performance between different groups including ground based combat units and combat pilots. The coach will have some tools that can be used between both groups, but it is essential that each group also be given special attention to the unique demands and needs of the job requirements and difficulties. The program should address both performance enhancement and injury prevention as both are going to be essential for the successful completion of combat operations. Essential aspects of a complete program should include the following:

• General Physical Preparedness (GPP): It is important for the readiness of any individual to be generally prepared for a large variety of physical tasks, being able to sprint, jump, squat, hinge, press, pull, and other basic as well as compound movements can build the musculature around joints and the core to improve stability, coordination, movement economy, range of motion as well as an ability to resist external forces such as impact or deceleration / sudden change of direction. While pilots are not overly mobile in the cockpit, this preparation can improve the body's ability to recover from sedentary positions and prevent any atrophy or excess strain from elongating the muscle. Typically GPP is programmed by using a variety of exercises like compound movements such as; Squat, Deadlift, Bench Press, Pull-ups, and Overhead Press. it also involves other auxiliary exercises that vary these movements through changing the position of the load, the stance, or other factors. For example using lunges to compliment squats, or bent over dumbbell row to compliment pull-ups. Coaches need to be well studied in the many ways GPP can be administered. There is no one single way to best accomplish a general physical preparation and there any many routines or schools of thought that can be effective to the individual. It is key to constantly observe and be ready to adjust or change according to the performance and adaptations experienced by the pilot.
• Mobility: Being placed into sedentary positions for long periods of time requires a need to be ale to mobilize the joints easily. Once the mission is completed, having a solid base of mobility and performing a "cool down" to remind the body how to move will also provide an effective way to minimize any post op soreness, pains, stiffness and other joint related dysfunctions. Another important advantage for mobility training is the need for pilots to be very agile in their cervical spine being able to twist and turn inside the cockpit to get a visual on their surrounding in the presence of other enemy aircraft and being able to spot objectives while performing high speed maneuvers without causing any cramping, locking, or injury through possible quick, jolting movements
• G-Force Specific Attention: Pilot operations can include a number of maneuvers pulling high g-forces for intervals of 5-8 seconds or less when experiencing negative g-forces (causing a feeling of weightlessness). Pilots are taught a physical maneuver to enhance their ability to withstand g-forces. The Anti-G Straining Maneuver (AGSM) is an effective measure to increase blood pressure in the lower extremities to keep blood in the brain. This strain should be considered a high intensity isometric exercise and like any intense exercise, training properly can increase it's efficacy and capability. Intentionally programming isometrics for the lower extremities and core musculature as well as "bracing" practices during heavy lifting can prove to be essential ways to improve the performance of AGSMs and also reduce the fatigue induced through repeated intense efforts by performing AGSM's frequently in a single operation.
• Cardiovascular Training: The most impactful reason for fighter pilot incidents is G-Force Induced Loss of Consciousness (G-LOC). This is caused when the blood pressure in the brain reduces to a point where the pilot effectively passes out because there is not enough blood in the brain to stay awake. Cardiovascular training like Long Slow Distance Cardio (LSD) running, rowing, swimming, etc, high intensity interval training (HIIT), Anti-Glycolytic protocols, and other cardio specific routines can increase an individuals cardiovascular efficiency, in other words improving the heart to pump blood to the important parts of the body when under duress. A strong heart, blood pressure within above healthy levels, and improved oxygen delivery throughout the body can be an asset to combat pilots

In conjunction with highly advanced technologies in flight suits as well as other oxygen delivery systems and other physiological aids, an effective program for developing pilot's physical capacity is essential to performance during flight. A well known concept is that the body will adapt itself to mitigate the effects of the stress placed upon it. Too much variation will inhibit the body's ability to adapt accordingly never reaching maximum potential and too little variation will create an effect of accommodation where the body will actually slide into a declination of performance due to becoming overly compensated to specific stresses.

APPROACH TO PERFORMANCE OPTIMIZATION

It is also essential to bear in mind that Pilots can benefit greatly from 2 different approaches to their training. The first being direct operational performance training that will prepare their body to perform and handle the environment of air combat. The second is that of prevention and foundation building. Direct operational performance is putting into practice the need to accomplish specific tasks that occur during operations. One example to discuss; AGSMs can and should be considered high intensity intervals incorporating the whole body, though isometric in nature, this is a unique maneuver that requires an ability to isometrically contract multiple times, very intensely to improve the pilot's ability to withstand g-forces and control their aircraft into more complex movements that will allow them to outperform their opposition. If a pilot is able to perform more of these straining exercises more frequently before fatigue sets in, the better they will be able to perform during an operation. In regards to prevention and foundation, building strength and mobility will help the pilots avoid unnecessary pains and cramps due to the limited range of motion and being place in seated positions for long periods of time while in the cockpit. Being able to provide the body the capability of getting in and out of cockpit position easily, and protect the lower back as well as the hip flexors and core musculature can make pilots capable of flying more frequently and experiencing less non-operational injuries.

IN CONCLUSION

I would invite all strength and conditioning coaches working with these individuals to take a greater initiative in learning the physical demands placed on Combat Pilots. Contribute to the discussion of how to further improve programs and routines to their needs, not necessarily how to fit our own personal ideals into their environments. There is a very good reason why the Department of Defense is placing such a high priority on the physical development of our warfighters, and too often, due to the limited amount of research surrounding tactical applications, strength coaches and their staffs are limited to applying sport specific concepts. The same reason why different sports teams don't apply the same strength and conditioning principles across different sports, combat soldiers cannot be treated like another professional sports team.

__________________________________________________________________________

For more information about ideas and methods to Optimize Human Performance throughout the tactical world, visit www.athleticoperations.com. To open a conversation or further discuss this topic, please email [email protected]