SCA Club Standards: The Modern Evolution of the Army 300 Club
Farren Morgan • April 18, 2026
SCA Club Standards: The Modern Evolution of the Army 300 Club
The SCA Club is an extended performance plan that’s built around the Soldier Conditioning Assessment. It serves as the modern equivalent of the old Army PFA “300 Club,” but with a structure that reflects current operational demands and not outdated endurance testing.
Instead of focusing on repetition-based scoring, the SCA Club evaluates performance across four core physical qualities:
Aerobic capacity.
Maximal strength.
Muscular endurance.
Relative strength.
Performance is grouped into four tiers: Bronze, Silver, Gold, and SCA 100 Club. The 100 Club represents elite performance across all four events.
This aligns with the broader direction of British Army fitness standards, which now emphasise capability under load and real-world physical output.
300 Club to the SCA Club
The old 300 Club rewarded maximum scores in push-ups, sit-ups, and a run. It created a clear target. However, it lacked depth. Strength was not assessed, and pulling ability was completely ignored.
The SCA Club replaces this model with a system that meets modern military demands. Soldiers are now expected to demonstrate:
- The ability to lift heavy loads.
- The ability to move efficiently under fatigue.
- The ability to control their bodyweight.
Military performance studies show that load carriage and operational tasks depend on both aerobic capacity and maximal strength (not endurance alone). Combined strength and endurance training has been shown to improve lifting, carrying, and movement performance.
The Four SCA Events in a Nutshell
The SCA Club is built around four events. Each of these events targets a different component of physical performance. Together, they create a balanced profile that is far more representative of real-world demands.
Let’s break down these events:
The 2 km run measures aerobic capacity and pacing under fatigue. It reflects high-intensity effort and remains a core benchmark within Army fitness testing.
The deadlift provides a direct measure of maximal strength. It reflects posterior chain capacity, which is essential for lifting, carrying, and injury prevention.
Press-ups measure upper-body muscular endurance. Although these exercises are still relevant, they now form just one part of a bigger system.
Pull-ups assess relative strength and body control. This is one of the most important additions. It’s a reflection of real-world tasks such as climbing and obstacle negotiation.
SCA Club Standards
The standards shown in the SCA Club tables highlight how demanding this system is across all categories.
For males under 30, the approximate benchmarks are:
- 100 Club: 7:31 run, 144 kg deadlift, 52 press-ups, 11.5 pull-ups.
- Gold: 7:54 run, 124 kg deadlift, 45 press-ups, 9.5 pull-ups.
- Silver: 8:15 run, 110 kg deadlift, 40 press-ups, 7.5 pull-ups.
- Bronze: 8:43 run, 106 kg deadlift, 35 press-ups, 5.5 pull-ups.
For females under 30, the approximate benchmarks are:
- 100 Club: 8:30 run, 110 kg deadlift, 35 press-ups, 5 pull-ups.
- Gold: 9:15 run, 92 kg deadlift, 32 press-ups, 3 pull-ups.
- Silver: 9:40 run, 88 kg deadlift, 28 press-ups, 1.5 pull-ups.
- Bronze: 10:10 run, 80 kg deadlift, 21 press-ups, 1 pull-up.
These standards scale across age groups (30–39, 40–49, and 50+). The goal is to maintain difficulty but still account for physiological differences.
Why the SCA Club is Important
The SCA Club improves how fitness is measured, trained, and understood in military settings.
From a practical standpoint, soldiers must be able to:
Carry loads of up to 50 kg.
Move efficiently over distance.
Lift and transport equipment or casualties.
These demands are highlighted within official Army guidance and explain why strength now sits alongside endurance as a core requirement.
The SCA Club also supports better long-term development. Encouraging strength training alongside endurance work reduces the risk of overuse injuries that come from repetitive, endurance-only training.
The National Strength and Conditioning Association has also highlighted the importance of strength, fatigue resistance, and load carriage ability in tactical populations.
How to Train for the SCA Club
Training for the SCA Club requires good planning that integrates all four components rather than isolating them.
A strong foundation should include:
- Progressive deadlift training to build maximal strength.
- Consistent pull-ups to improve relative strength.
- Interval-based running to improve 2 km performance.
- Regular press-up volume to maintain endurance capacity.
As fitness improves, sessions should become more integrated. The combination of strength work with running under fatigue is excellent to prepare for the demands of the assessment itself.
This is where structured programming becomes critical. Athletes who want to prepare for SCA standards can benefit from customised coaching, such as the services available through The Tactical Athlete coaching platform.
For those at an earlier stage, preparation should focus on building a base level of fitness before you target higher categories. More information on this can be found in The Tactical Athlete’s Army preparation resources.
Common Mistakes When Preparing for SCA Club
Despite the organisation of the SCA Club, numerous errors still limit performance.
These include:
- Over-prioritising running while neglecting strength.
- Ignoring pull-ups until late in preparation.
- Training each event in isolation rather than combining them.
These mistakes prevent progression beyond mid-level categories such as Silver or Gold.
Who the SCA Club Is For
The SCA Club is relevant across multiple groups. It provides a benchmark for:
- Military candidates preparing for selection.
- Serving personnel who want to improve performance.
- Police and fire service applicants.
- Hybrid and tactical athletes.
Its scoring system makes it easy to track progress and maintain a clear performance target.
Takeaway Message
The SCA Club represents a fundamental shift in how military fitness is measured. It replaces a narrow endurance model with a system that rewards strength, endurance, and control equally.
Achieving SCA 100 Club status requires consistent performance across all four events. This requirement alone makes it far more demanding than the old 300 Club, but also far more meaningful.
If you have any questions about SCA Club standards, please feel free to contact us.
How to Prepare for British Army Basic Training – Go From RFT(E) to Battle-Ready More recruits now arrive unable to pass the Role Fitness Test (Entry), RFT(E). Because RFT(E) is a required condition of entry, the Army asked its recruitment partner (Capita) to push stronger guidance between the Assessment Centre and the start of basic training. The core message is this: When you pass the assessment, consider it as the start of your journey and not the end. Recruits who just scrape through meet a hard reality of a timed 2 km run, outdoor terrain, and rapid progress toward loaded marches and battlefield tasks. In this article, I will share with you some actionable steps for a pre-basic plan that builds running ability and technique, single-leg strength, hill capacity, and load carriage safely and progressively. Why People Fail RFT(E) After “Passing” Assessment RFT(E) is not the beep test. The beep test rewards short shuttle accelerations and decelerations on flat indoor floors. On the other hand, the RFT(E) run measures a sustained effort over 2 km that is conducted outdoors with pacing, wind, surface variability, and gradients. Many candidates train solely for beeps. Unfortunately, they arrive at basic without the aerobic base or pacing skill to hold a hard and steady pace for 8 to 12 minutes. The issue becomes more serious when basic training introduces heavier, faster, and longer work (e.g., loaded marches (TABs), casualty drags, jerrycan carries, equipment lifts, and assault courses). If you meet only the bare minimum at entry, the jump to infantry end-of-course standards (e.g., 4 km with 40 kg in under 50 min, then 2 km with 25 kg in under 15 min) is quite the challenge. Think of it this way. The risk is not just failure, but it’s also injury. A study of British Army infantry recruits found 58% sustained at least one training injury. These were mostly caused by overuse injuries in the lower legs. The same study found that recruits with lower fitness (e.g., slower 2.4 km run times) and very low body mass were more likely to get injured. Reviews summarised by Mountain Tactical Institute also confirmed this. They said that lower aerobic fitness correlates with higher injury rates in load carriage. Interestingly, gradual progression and optimal ruck frequency (about weekly) lower risk (MTI). What the RFT(E) Measures? RFT(E) consists of three parts: ● 2 km Run (after an 800 m warm-up) – It assesses aerobic fitness and pacing. ● Mid-Thigh Pull – It assesses lower-body and core force production. ● Seated Medicine Ball Throw – It assesses upper-body explosive power. The run sets the aerobic floor you need for all subsequent training. The mid-thigh pull and medicine-ball throw indicate whether your legs, hips, trunk, and shoulders can produce and transmit force. This is absolutely indispensable for kit carriage, drags, climbs, and lifts. Table 1. British Army RFT(E)
The New Soldier Conditioning Assessment for The British Army The British Army is introducing a new approach to physical conditioning through the Soldier Conditioning Assessment (SCA), which will replace the former Soldier Conditioning Review (SCR). The SCA is designed to be a short, maximal effort, gender-free assessment that is not pass/fail. Instead, it is intended to measure and improve physical conditioning across the force. This pilot programme will be conducted Army-wide for a 12‐month period (from 1 April 2025 until 31 March 2026). It is structured to support a culture of competition and enhance individual fitness and operational readiness. The New Soldier Conditioning Assessment – What You Need to Know This new assessment has been designed as a gender-free test, which means that it applies the same standards to all Service personnel regardless of gender. The removal of gender-based differences in testing allows the Army to ensure that all soldiers are evaluated by a consistent standard. This reinforces a culture where fitness is directly linked to operational effectiveness rather than merely meeting arbitrary benchmarks. The new SCA focuses on four core disciplines: Structural factors (e.g., flat feet, limited joint mobility) may worsen the strain as can pushing your routine too hard or wearing unsuitable footwear. 1. 2km Run This component assesses aerobic capacity and cardiovascular endurance. It is a best-effort run that’s intended to simulate battlefield scenarios where rapid movement under duress is necessary. 2. Deadlift Deadlifts focus on total body strength, especially of the posterior chain (e.g., the hamstrings, glutes, lower back). The deadlift is performed with progressive incremental lifts. The exercise uses a hex bar to reduce injury risk but still effectively evaluates strength that’s relevant to military tasks. 3. Press-ups Press-ups are conducted over a 60-second period. This exercise measures upper body endurance and core strength, which are indispensable for tasks such as trench digging and equipment handling. 4. Pull-ups Although this discipline is part of the assessment, its inclusion is subject to review during the pilot phase. All personnel will complete pull-ups to the best of their ability. However, there will be no mandatory remedial training for those who do not meet the set standard.
WHAT ARE SHIN SPLINTS? Shin splints is a medical condition that’s also referred to as medial tibial stress syndrome (MTSS). It causes pain along the front of the lower leg and is especially prevalent among athletes and tactical professionals who engage in high-impact exercise. The condition commonly arises when repetitive stress accumulates in the muscles, bones, and joints of the lower legs. If we don’t treat shin splints, it can exacerbate from mild soreness to debilitating pain that interrupts both training and day-to-day tasks. Why Athletes and Tactical Pros Are Vulnerable to Shin Splints Athletes and tactical professionals are prone to shin splints because of: · Frequent sprinting. · Abrupt changes in direction. · Long runs on unforgiving surfaces. These movements can cause micro-injuries in the shin region. What’s more, sports such as football and rugby involve intense stop-start patterns, and tactical personnel carry heavy loads over variable terrain. All of this adds stress to the tibia and surrounding tissues. Structural factors (e.g., flat feet, limited joint mobility) may worsen the strain as can pushing your routine too hard or wearing unsuitable footwear. The Main Symptoms of Shin Splints Shin splints usually begin with a dull ache along the front of the lower leg that flares up during activity and subsides with rest. Other symptoms around the shinbone include: · Tenderness. · Muscle soreness. · Mild swelling. In more advanced cases, you may feel persistent pain even at rest or notice warmth in the affected area. Stress fractures can develop, which turns everyday movements into a serious challenge. Potential Complications Without the appropriate treatment of shin splints, chronic discomfort and prolonged downtime may result. Muscle imbalances can heighten the risk of further injuries, whereas stress fractures may sideline you for weeks. A more serious concern is compartment syndrome, which presents with dangerous pressure within the muscle compartments that restricts blood flow and can damage tissues. Practical Prevention Strategies This table summarizes the major preventive measures that you can take to lower the risk of shin splints:
Introduction Soldiers and police officers bear immense responsibility. In fact, they commonly have to make split-second decisions that affect public safety. Physical fitness underpins their ability to perform efficiently under pressure. From foot pursuits to carrying heavy loads, strength and stamina prove invaluable. This article explores why robust fitness is an indispensable asset for those in uniform and how it directly influences day-to-day duties. Operational Readiness Demands on soldiers and officers can range from prolonged patrols to emergency callouts. Being physically prepared reduces the chances of fatigue during critical moments. Cardiovascular endurance allows you to traverse long distances or climb multiple flights of stairs without losing focus. On the other hand, resistance training enhances the muscles that are needed to lift equipment, scale walls, and rapidly restrain suspects. In a way, being fit will serve you as well as the people you are serving. Injury Prevention When you regularly train for strength, flexibility, and balance, your body adapts to sudden strains better. Military and police work involves unpredictable scenarios, such as leaping over barriers or dealing with resistant individuals. Stronger joints and well-conditioned muscles absorb these shocks, which mitigates the risk of sprains or tears. Proper warm-ups, cooldowns, and functional movement drills also help reduce overuse injuries that could sideline you. Mental Acuity A fit body supports a fit mind. Exercise stimulates blood flow to the brain, which elevates alertness and decision-making capacity. These benefits help you remain calm during chaotic incidents, where clarity might prevent escalation or harm. Moreover, adherence to a strict training regime builds discipline and self-confidence. These traits translate seamlessly into professional conduct, leadership, and effective teamwork. Public Confidence Visibility matters greatly in uniformed roles. The public generally places more trust in officers and soldiers who appear capable and self-assured. For this reason, the demonstration of physical aptitude conveys readiness and dedication. This perception promotes cooperation whether during routine checks or high-stakes interventions. Colleagues also respect leaders who “walk the talk,” which further strengthens unit cohesion. This table highlights the core fitness components for tactical roles:
Hyrox: The Endurance-Focused Event Hyrox is a competition-style fitness race that combines functional movements with running. Athletes complete eight consecutive 1 km runs. Each one is followed by a functional workout station (e.g., SkiErg, sled push/pull, farmer’s carry, lunges, wall balls). This design challenges your aerobic capacity and muscular endurance. The event generally lasts from 60 to 120 minutes, which requires quite a bit of effort and mental grit. For a tactical athlete, the consistent running segments and high-repetition exercises of Hyrox can build a rock-solid aerobic base. Activities such as the sled push, wall balls, and lunges also reinforce lower-body strength and stamina. These are indispensable for tasks such as hauling gear, climbing obstacles, or patrolling on foot. Moreover, the straightforward nature of Hyrox movements (no high-skill Olympic lifts or advanced gymnastics) means it’s approachable for everyone who wants a clear endurance-plus-strength blend. CrossFit: The Broadly Varied Approach CrossFit focuses on constantly varied and functional movements that are performed at high intensity. A usual week might include: • Short and explosive WODs (Workouts of the Day). • Heavy barbell lifts. • Gymnastic skills. • Longer endurance-based metcons. With this variety, CrossFit aims to train the entire fitness spectrum (strength, power, speed, coordination, flexibility, and aerobic/anaerobic capacity). For tactical athletes, CrossFit can be a potent tool because it cultivates well-rounded fitness. Repeated exposure to dynamic lifts (e.g., snatches, cleans, overhead squats) develops full-body power and core stability. Gymnastic progressions such as pull-ups, dips, and handstand push-ups reinforce upper-body strength and body awareness. These are indispensable assets in climbing, rappelling, and carrying heavy equipment. The fast-paced nature of CrossFit WODs also builds mental toughness under duress, which mimics the unpredictable stresses of tactical settings. The table below summarizes the features of Hydrox versus CrossFit:
Understanding Procrastination: Causes, Effects, and Tips to Overcome It Procrastination is a common challenge faced by many individuals, often leading to stress, anxiety, and reduced productivity. This blog explores the concept of procrastination, delves into its causes and effects, and provides practical tips to overcome it. What is Procrastination? Procrastination is the act of delaying or postponing tasks or decisions. It is a voluntary delay of an intended course of action despite expecting to be worse off for the delay. Procrastination can affect various aspects of life, including work, education, and personal goals. It often involves a gap between intention and action, leading to feelings of guilt and frustration. Types of Procrastination 1. Chronic Procrastination: Regularly delaying tasks, often leading to significant negative consequences. 2. Situational Procrastination: Delaying tasks in specific situations or under certain conditions. 3. Decisional Procrastination: Postponing decisions, often due to fear of making the wrong choice. Causes of Procrastination Procrastination can stem from various psychological, emotional, and situational factors. Understanding these causes can help in developing strategies to address and overcome procrastination. Psychological Causes 1. Perfectionism: The desire to achieve perfection can lead to delays, as individuals fear making mistakes. 2. Fear of Failure: Anxiety about not meeting expectations can result in avoidance behaviours. 3. Low Self-Esteem: Lack of confidence in one's abilities can cause hesitation and delays. Emotional Causes 1. Stress: High levels of stress can overwhelm individuals, leading to avoidance of tasks. 2. Lack of Motivation: Without clear goals or intrinsic motivation, it can be challenging to start tasks. 3. Boredom: Tasks perceived as monotonous or uninteresting are often postponed. Situational Causes 1. Distractions: Environmental factors such as social media, noise, or interruptions can lead to procrastination. 2. Task Complexity: Overwhelming or complex tasks can seem daunting, causing delays. 3. Time Management Issues: Poor planning and time management skills can contribute to procrastination. Effects of Procrastination Procrastination can have significant negative impacts on various aspects of life, from academic performance to mental health. Academic and Professional Impact 1. Poor Performance: Delaying tasks often leads to rushed work, resulting in lower quality and grades. 2. Missed Deadlines: Chronic procrastinators may frequently miss deadlines, affecting their academic and professional reputation. 3. Career Setbacks: Procrastination can hinder career progress and professional growth. Personal and Social Impact 1. Increased Stress and Anxiety: The constant pressure of unfinished tasks can lead to elevated stress levels and anxiety. 2. Strained Relationships: Procrastination can lead to conflicts with colleagues, friends, and family members. 3. Decreased Well-Being: The guilt and frustration associated with procrastination can affect overall well-being and life satisfaction. Tips to Overcome Procrastination Overcoming procrastination requires self-awareness, discipline, and the implementation of effective strategies. Here are practical tips to help combat procrastination. 1. Set Clear Goals Define specific, achievable goals to provide direction and motivation. Break larger tasks into smaller, manageable steps to make them less daunting. 2. Create a Schedule Develop a structured schedule to allocate time for each task. Use tools like calendars, planners, or digital apps to stay organised and on track. 3. Prioritise Tasks Identify and prioritize tasks based on their importance and deadlines. Focus on high- priority tasks first to ensure critical responsibilities are addressed promptly. 4. Eliminate Distractions Minimise distractions by creating a conducive work environment. Turn off notifications, limit access to social media, and designate a quiet workspace. 5. Practice Time Management Utilise time management techniques such as the Pomodoro Technique, where work intervals are broken into focused periods followed by short breaks. This can enhance productivity and prevent burnout. 6. Develop Self-Discipline Build self-discipline by setting and adhering to personal deadlines. Hold yourself accountable for your actions and progress. 7. Seek Support Reach out to friends, family, or colleagues for support and encouragement. Joining study groups or accountability partnerships can provide motivation and help maintain focus. 8. Address Underlying Issues Identify and address underlying psychological or emotional issues contributing to procrastination. Seeking professional help from a therapist or counsellor can be beneficial. 9. Reward Yourself Implement a reward system to incentivise task completion. Reward yourself with small treats or breaks upon reaching milestones. 10. Practice Self-Compassion Be kind to yourself and avoid harsh self-criticism. Understand that overcoming procrastination is a gradual process, and setbacks are part of the journey. Conclusion Procrastination is a common but manageable challenge. By understanding its causes and effects and implementing practical strategies, individuals can overcome procrastination and enhance their productivity, well-being and performance. Remember, the key to combating procrastination lies in taking the first step and remaining consistent in your efforts. If you have any questions about procrastination and how to overcome it, please feel free to contact us.
Creatine Monohydrate For Athletes and Uniformed Services Creatine monohydrate is an incredibly popular product, especially in the field of fitness. We have substantial evidence that advocates for the benefits of creatine monohydrate. One thing to keep in mind is that creatine monohydrate resembles the naturally occurring form of creatine. If you take a look at the chemical structure of creatine monohydrate, you can find two things – Creatine and a molecule of water. How does creatine work Once you consume creatine monohydrate, the levels of phosphocreatine in the muscles increase. This makes it possible to produce ATP in a faster and more efficient manner. This is what will give you the feeling of strength during exercise. What’s more, creatine monohydrate optimizes physical performance through the upregulation of the workload’s capacity . This is indispensable to help with weight lifting or prolonging the duration of exercise. The second mechanism revolves around the activation of anabolic hormones (e.g., growth factors, IGF-1). These hormones promote muscle repair and growth. Finally, creatine monohydrate downregulates the breakdown of protein and lowers the levels of myostatin. The latter is a protein that inhibits muscle growth. The benefits of creatine monohydrate Optimizes the function of myocytes Creatine monohydrate helps your muscles grow bigger, which is essential to deal with heavier physical tasks. It also boosts the formation of new muscles, albeit this effect has its limits. Research shows that creatine monohydrate increases the release of insulin-like growth factor (IGF-1), which is a key hormone that promotes muscle growth. Additionally, creatine supplements cause "volumization." This means creatine draws water into your muscles, which makes them look more pumped. Although this effect is temporary, some studies suggest it contributes to muscle growth. Scientists have also found that creatine monohydrate reduces myostatin levels. Many experts are now exploring ways to lower myostatin levels to encourage muscle growth rather than just increasing growth hormone levels. Improves physical performance As we mentioned above, creatine monohydrate stimulates the mitochondria to produce more ATP. This is vital to optimize strength, performance, and flexibility. In one review , scientists concluded that creatine monohydrate supplementation boosts strength by 8% and the ability to lift weights by 14%. The results from this review and other studies highlight the big role of creatine in the field of fitness. So, if you are an athlete or a member of uniformed services, this supplement may be the perfect choice for you. Comes with credible research When we compare creatine monohydrate to other forms of creatine from a research point of view, the vast majority of published research is about creatine monohydrate. This gives athletes and uniformed services a sense of confidence and security since creatine monohydrate was proven to be effective and safe throughout hundreds of studies. If you have any questions about creatine monohydrate, please feel free to contact us.
The Importance of Hydration for Tactical Athletes Water is one of the most important elements on earth, it covers 70-75% of the planet and coincidentally that’s about the same amount of water that the adult human body is made up of. Most people discredit water and its importance and see it as an inconvenience to drink water throughout the day. Indeed, most people do not know that most of the water in the body is in the lower back, hence when dehydration occurs, a lot of lower back problems arise. Water is essential for some of the following: Carrying nutrients and oxygen to your cells. Flushing bacteria from your bladder. Aiding digestion. Preventing constipation. Normalizing blood pressure. Cushioning joints. Protecting organs and tissues. Regulating body temperature. Which we will go into later in this article. Lately water has been highlighted for different things, its interaction with frequency and according to the work of Dr. Masaro Emot a Japanese scientist who claims that human speech and thoughts directed at water, depending on the nature of the speech and thoughts, will affect the water negatively or positively. Dr Masaru Emoto, ‘Message From Water’ 1999 “Reading through Dr Masaru’s research was really interesting. Exploring the biology of water and how it evokes emotions and feelings from music, words, pictures and how it is treated. Creating various beautiful, structured snowflakes often waters that are treated nicely with ‘Love and appreciation’ or melodic music such as ‘Mozart Symphony No.40’. Whereas waters that are neglected and treated with disrespect showed no formed snowflake.” https://blogs.brighton.ac.uk/judiebalagot/2020/02/17/dr-masaru-emoto-message-from-water-1999/ This could be one of the reasons for positive thinking and why it is important, if the above is true and our speech, thoughts, music, and other positive vibrations affect water, and we are 70-75% water then this could be the reason why thinking positively literally makes us or breaks us. Now back to more science and the importance of water for the Tactical Athlete/Soldier. Hydration Proper hydration is crucial for maintaining overall health and well-being. Water helps to regulate body temperature, lubricate joints, and transport nutrients throughout the body and as discussed above also flushing bacteria from the bladder, aiding in digestion, preventing constipation, cushioning joints, which is especially helpful to soldiers who run long distances carrying heavy equipment. A small percentage of dehydration in the body means a 20% drop in performance which is huge. This can mean the difference between making the right decision in the heat of battle or not. Most people do not realise that we lose 1.5L of water when we sleep at night and a further 1L during the day through respiration and perspiration. This means just to break even we need 2.5L per day, this is a rough estimate as it depends from person to person and their size and body weight. My recommendation is to have 3L of water per day plus ½L per hour of exercise. Athletic Performance Staying hydrated is vital for athletes as it can improve physical performance and prevent dehydration-related issues, such as muscle cramps and fatigue. We not only need to stay well hydrated, but we need to take on board the right salts, and like I mentioned in my previous article, Celtic Sea Salt and Himalayan pink salt are the best salts to add to your diet. If you know you will be doing a particularly hard session then you may want to add a pinch of the above salts to your water, DO NOT OVER DO IT. Cognitive Function Water plays a significant role in maintaining optimal brain function. It helps with concentration, alertness, and mental clarity. Dehydration can lead brain fog, tiredness and impaired decision making. Longevity Drinking an adequate amount of water is associated with longevity. It supports various bodily functions and helps to prevent chronic diseases. When we are born, we are around 90% water, adults 75% water and when we die, we are around 50% water, so it stands to reason that since birth we are fighting dehydration. Most people feel hungry during the day not realising they are thirsty instead and therefore overeat. Healing the Body As we have seen above water is needed for several processes in the body and a well hydrated body will undoubtedly perform and heal better especially after exercise. Water helps to thin the blood and move nutrients and oxygen throughout the body and helps eliminate waste products. Water forms saliva and mucus, the former helping to digest food and keeps the mouth, nose, and eyes moist. A well hydrated body means better skin, less likely to premature age and form wrinkles. Water also cushions the brain, which is of particular interest for those of you sparring in the army because it means you are less likely to suffer brain damage. It is also involved in the production of hormones and neurotransmitters, regulates body temperature because water that is stored in the middle layers of the skin comes to the skins surface as sweat when the body heats up, as it evaporates it cools the body. Remember that contrary to some beliefs water consumption throughout the day should be just water, if you’re drinking tea and coffee this does not count towards your overall water intake, in fact these types of beverages are dehydrating. A tip to help you drink all the water you need is to add some lemon or herbs like thyme or ginger to your water and carry it around with you and sip throughout the day. If you have any questions about hydration, please feel free to contact us.
Establishing a Routine: The Key to Mental Health and Wellness Have you ever had one of those days where you feel like you are playing catch up from the minute you get out of bed? Rushing around with a ‘chase the day mentality’, that inevitably leads to a lack of emotional stability and the overall sense of not feeling in control. Well, you have fell victim to routine chaos and It's time to embrace the power of a consistent routine and to experience its transformative benefits for yourself. Whether you're looking to enhance your productivity, improve your mood, or simply seek a sense of stability, establishing a routine is your key to success. “Mental health…is not a destination, but a process. It’s about how you drive, not where you’re going.” — Noam Shpancer The Science of Routine and Mental Health A consistent routine provides numerous psychological benefits. It creates a sense of order and predictability, reducing the cognitive load required to make decisions. This, in turn, conserves mental energy and decreases overall stress. Additionally, a routine can improve sleep quality, enhance physical health and foster a sense of accomplishment within your day to day life (Perry, and Winfrey et al., 2021). So with all these benefits, the question is: How do we establish a routine? Very simply, with Habits. Within psychology, ‘habits’ are defined as actions that are triggered automatically in response to contextual cues that have been associated with that performance. For example, automatically washing hands (action) after using the toilet (contextual cue), or putting on a seatbelt (action) after getting into the car (contextual cue), (Neal et al., 2012). Is there a way to form habits more effectively? Habit formation has been shown to improve when contextual and environment cues have been introduced alongside the habit. A study by Lally, Chipperfield & Wardle (2008) seen volunteers wanting to lose weight assigned to either; Condition A) A habit-based intervention group which shared 10 weight loss habits alongside alongside context-dependent repetition (E.g. eating a piece of fruit [action] after sitting in the living room with a morning coffee [contextual cue]. Condition B) A no-treatment waiting list control group. After 8 weeks, Condition A had lost 2 kg compared with 0.4 kg in condition B. Qualitative interview data indicated the reason for this difference was automaticity had developed: behaviours became ‘second nature’ and it ‘felt quite strange’ if participants did not complete their assigned weight loss habit (Lally, Wardle & Gardner, 2011). This suggests that for habits to firmly form and to create a robust routine, we would experience better habit formation when contextual cues have been introduced alongside the habit (Lally et al., 2008). Tips for Establishing a Routine With the aforementioned study in mind, here is how to create evidence based routine with rock solid habits for life; 1. Set Clear Goals * Define Your Objectives: Identify what you want to achieve with your routine, whether it's better mental health, increased productivity, or improved physical fitness and introduce a ‘journal room’ in which you write and track your progress on these goals every month. The room should be associated to forward thinking and goal setting. * Break Down Goals: Once goals are set, divide these into manageable tasks and set realistic timelines for achieving them. For example, a yearly goal can be broken up to quarterly assessments. As well, apps like Google Calendar, Notion and Trello a great tools to help create and track these goals over time. 2. Prioritise Essential Activities * Daily Essentials: Include activities that are crucial for your well-being, such as exercise, healthy meals, and adequate sleep and assign these habits within certain contextual cues. For example, every time you eat at work, ensure you’ve prepped a healthy meal. Through conditioning you will rain your mind to associate meals in the work place with a healthy meal * Self-Care Practices: Integrate self-care activities like meditation, reading, or hobbies that you enjoy into your routine. * Task Tracking; Once you have your goals and have broken them down into actionable tasks, programme these tasks into your apple or google calendar. Organising your tasks and getting them out of your head into a visual system is not only fantastic in organising your schedule but will also reduce stress and improve task execution. Bonus tip, colour coordinate these activities in ranking of importance. For example, red may be of highest importance in the day, whereas blue may be second priority. 3. Create a Flexible Schedule * Adaptability: While a routine should provide structure, it should also be flexible enough to accommodate unexpected events and changes. For example, Saturday morning could be time blocked for any tasks that are missed in the week to ensure you have a safety net to still tick your boxes and fall back on at the end of the week, reducing stress. * Time Blocks: Use time blocking to allocate specific periods for different activities, helping you stay organised and focused. Parkinson’s Law is a psychological theory which proposes how much time you assign to a given task is how long it will take you to actually complete it. Give yourself 6 hours, you’ll find. Way to drag the task out. Give yourself 30 minutes, you’ll find a way to get it done (Parkinson, 1957). Summary Establishing a consistent routine is not a luxury but a necessity for optimal mental health and wellness. By prioritising structure and incorporating mindfulness practices into your daily schedule, you can enhance your overall health and vitality. Remember, creating a routine takes time and persistence, but the benefits to your mental health and well-being are well worth the effort. If you have any questions or need any guidance on establishing a routine, feel free to reach out to myself or any of the amazing coaches we have within the Tactical Athlete Team. References: 1. Baumeister, R. F., & Vohs, K. D. (2016). Handbook of Self-Regulation: Research, Theory, and Applications. Guilford Press. 2. Lally, P., Chipperfield, A., & Wardle, J. (2008). Healthy habits: efficacy of simple advice on weight control based on a habit-formation model. International journal of obesity, 32(4), 700-707. 3. Lally, P., Wardle, J., & Gardner, B. (2011). Experiences of habit formation: a qualitative study. Psychology, health & medicine, 16(4), 484-489. 4. Neal DT, Wood W, Labrecque JS, Lally P. How do habits guide behavior? Perceived and actual triggers of habits in daily life. J Exp Soc Psychol. 2012;48:492–498. 5. Parkinson, C. N. (1957). Parkinson's law (p. 2). Murray. 6. Perry, B. and Winfrey, O. (2021) What Happened to You? Conversations on Trauma, Resilience, and Healing. Bluebird, London. If you have any questions about establishing a routine, please feel free to contact us.
Breathe Better, Perform Better: The Benefits of Nasal Breathing Are you ready to unlock your full potential and elevate your performance to new heights? It's time to embrace the power of nasal breathing and experience its transformative benefits for yourself. Whether you're an athlete looking to enhance your endurance or simply someone seeking to improve overall well-being, nasal breathing is your key to success. "The difference between the impossible and the possible lies in a person’s determination." – Tommy Lasorda Nasal breathing has a valuable place within training programs, fitting well into polarized and pyramidal training structures, especially on easier training days. Before incorporating nasal breathing into your day-to-day training, it's important to address chronic mouth breathing if it's an issue for you. If you find yourself mouth breathing at rest, while sleeping, or experiencing snoring or sleep apnea, this habit needs correction. Fortunately, this can be improved with mindful practice and the use of mouth tape. Many people feel anxious about the idea of taping their mouths shut while sleeping, fearing they won't be able to breathe. However, your body and brain will not allow you to sleep without breathing; it is literally impossible. By taping your mouth, you can retrain yourself to breathe through your nose as intended. Mouth breathing during sleep can cause various disturbances, including biochemical, physiological, and immunological issues. Biochemically and physiologically, mouth breathing can lead to lower oxygen absorption (chronic hypoxemia), increased CO2 concentration (hypercapnia), and a shift towards respiratory acidosis. It also results in increased water loss and decreased energy. Additionally, mouth breathing can disrupt sleep patterns, decreasing immune defense cells and increasing oxidative stress. This negatively impacts physical performance and the recovery process after workouts. It's no surprise that we're seeing more top-level athletes using mouth tape while sleeping and even training to force nasal breathing. Notable examples include the number one ranked woman in tennis, Iga Świątek, and one of the world's best footballers, Erling Haaland. Interestingly, there's also the Tarahumara tribe from Mexico's Copper Mountains, made famous by the book "Born to Run." These remarkable athletes have participated in some of the most challenging ultra-marathon events, often outperforming professional athletes (McDougall, 2009). For instance, in the Leadville 100, they not only set course records but did so wearing homemade sandals fashioned from rubber tires. In 1971, physiologist Dale Groom conducted cardiovascular tests on Tarahumara adults and concluded in his journal that "probably not since the days of ancient Spartans have a people achieved such a high state of physical conditioning." The tests revealed that these athletes, who always practiced nasal breathing during their five-hour races, experienced a drop in blood pressure and maintained an average heart rate of just 130 beats per minute while running eight-minute miles. Most impressively, the Tarahumara showed barely any signs of fatigue even after running 50 miles. To add my own experience and perspective before discussing the benefits of nasal breathing in more detail, I completed a 250km ultra-marathon through the Wadi Rum Desert in Jordan, solely using nasal breathing. Despite battling temperatures close to 40 degrees Celsius, I managed to finish around the top 20 overall and in the top 3 of my age group. One of the most significant takeaways for me was the consistent feedback from other competitors and medical staff, who noted that my vitals looked exceptionally good. In my mind, this was a bigger win than pushing myself to the limit. It's important to mention that I had been practicing nasal breathing during my runs for a few years leading up to this race. This personal experience highlights the benefits of nasal breathing, which I will now discuss in more detail. For a long time, traditional knowledge suggested that CO2 was merely a waste product that our body didn't need. However, this is far from the truth. While it might seem logical to think that increasing performance requires more oxygen in the body, the key is actually to maximize the efficiency of oxygenation—how much oxygen is being transferred into the muscle tissues that need it to perform optimally. At any given time, whether at rest or during exercise, our blood oxygen levels typically range from 95-99%, indicating that oxygen levels are not the issue. Breathing in more oxygen doesn't necessarily make a difference. What we actually need is more CO2, as it is essential for the oxygenation of cells. CO2 acts as the catalyst for detaching oxygen from hemoglobin within red blood cells. When we mouth breathe, we expel too much CO2, which we could otherwise utilize. By using nasal breathing, our CO2 levels increase, facilitating more efficient oxygenation. This leads to improved aerobic capacity (VO2 max), reduced breathlessness, and enhanced athletic performance. What is crucial to understand, and what serves as an excellent starting point for nasal breathing, is that the way we breathe during sleep and rest significantly impacts our performance during physical activity. Improving and utilizing nasal breathing during these periods can enhance our bodies' tolerance to CO2. For many, years of mouth breathing have lowered the set point of CO2 tolerance. Benefits of Nasal Breathing: 1. Air Filtration and Humidification: Your nose is filled with tiny hairs called cilia, which humidify the air you breathe in and remove dangerous particles before they enter your lungs—up to 20 billion particles a day (Proctor, 1982). This natural filtration system is crucial for protecting your respiratory system from harmful pollutants and allergens. Therefore, it’s important not to remove nose hair, as doing so can compromise this protective mechanism. 2. Enhanced Oxygenation: Research shows that nasal breathing can improve oxygenation by 10-20% compared to mouth breathing. This is because it facilitates more efficient oxygen transfer into muscle tissues (Nestor, 2020). 3. Reduced Stress and Overtraining: Nasal breathing encourages a slower, more controlled breathing rate, which reduces stress on the body and helps prevent overtraining (McKeown, 2015). This is particularly beneficial during high-intensity workouts, where maintaining a steady breathing pattern can be challenging. By practicing nasal breathing, you can train your body to handle physical stress more efficiently, ultimately improving your endurance and performance. 4. Nitric Oxide Production: Nasal breathing allows for the production of nitric oxide (NO) in the sinuses, which helps protect against airborne viruses, pathogens, and allergens. More importantly, nitric oxide acts as a vasodilator, expanding blood vessels and allowing more oxygen to reach working muscles (Lundberg, Weitzberg, & Gladwin, 2008). 5. Diaphragm Strengthening: Nasal breathing strengthens your diaphragm, which is a crucial muscle for core stability and spinal health (Bordoni & Zanier, 2013). 6. Psychological Advantage: In a world where nasal breathing is becoming rare, it can give you a psychological edge. You become more relaxed and comfortable, and you won't appear tired. If you run past someone who is mouth breathing and struggling, they won't believe they can beat you. Practical Tips for Transitioning to Nasal Breathing Transitioning from mouth breathing to nasal breathing can be challenging, but with consistent practice, it becomes easier. Here are some practical tips to help you get started: 1. Start Slow: Begin by practicing nasal breathing during low-intensity activities like walking or light jogging. Gradually increase the intensity as you become more comfortable. 2. Use Mouth Tape: At night, use mouth tape to encourage nasal breathing. Start with short periods and gradually increase the duration as you get used to it. 3. Practice Breathing Exercises: Try exercises like alternate nostril breathing or diaphragmatic breathing to strengthen your nasal breathing muscles. 4. Stay Hydrated: Keeping your nasal passages moist can make nasal breathing easier. Drink plenty of water throughout the day. 5. Monitor Your Progress: Keep a journal to track your progress and note any improvements in your performance and overall well-being. By incorporating these tips into your daily routine, you can make nasal breathing a natural and beneficial part of your lifestyle. Summary: Nasal breathing offers numerous benefits for physical performance and general health and well-being. It is something everyone should practice. However, like all good things, it requires persistence and discipline. You cannot expect drastic changes immediately. Initially, your runs and performance may slow down compared to mouth breathing. But with time, as you correct your breathing, it will become natural, and all areas of your life will improve. References: - Lundberg, J. O., Weitzberg, E., & Gladwin, M. T. (2008). The nitrate–nitrite–nitric oxide pathway in physiology and therapeutics. Nature Reviews Drug Discovery, 7(2), 156-167. - Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books. - McKeown, P. (2015). The Oxygen Advantage: Simple, Scientifically Proven Breathing Techniques to Help You. William Morrow Paperbacks. - Kaczorowski, J. M., & Fawcett, J. (2011). The benefits of nasal breathing for exercise. Journal of Sports Medicine and Physical Fitness, 51(2), 251-259. - McDougall, C. (2009). Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. Knopf. - Bordoni, B., & Zanier, E. (2013). Anatomic connections of the diaphragm: influence of respiration on the body system. Journal of Multidisciplinary Healthcare, 6, 281- If you have any questions about nasal breathing, please feel free to contact us.
