Emphasizing Strength and Power Performance Using the Trap Bar Deadlift for the Modern-Day Warfighter
by Kyle Travis and Joseph Walters
TSAC Report
May 2020
Vol 56, Issue 4
The purpose of this article is to provide warfighters and tactical facilitators with an evidence-based approach to improve maximal strength and power using the trap bar deadlift as it relates to combat preparedness.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
This article originally appeared in TSAC Report, the NSCA’s quarterly, online-only publication geared toward the training of tactical athletes, operators, and facilitators. It provides research-based articles, performance drills, and conditioning techniques for operational, tactical athletes. The TSAC Report is only available for NSCA Members. Read more articles from TSAC Report
Related Reading
The Fitness-Fatigue Model Revisited: Implications for Planning Short- And Long-Term Training
Strength Training for the Warfighter
Short-Term Training Cessation as a Method of Tapering to Improve Maximal Strength
A Biomechanical Analysis of Straight and Hexagonal Barbell Deadlifts Using Submaximal Loads
Concurrent Training: A Meta-Analysis Examining Interference of Aerobic and Resistance Exercises
References
1. Abe, T, Buckner, SL, Mattocks, KT, Jessee, MB, Dankel, SJ, Mouser, JG, et al. Skeletal muscle mass and architecture of the world’s strongest raw powerlifter: A case study. Asian Journal of Sports Medicine 9(2): 2018.
2. Busso, T, Candau, R, and Lacour, J-R. Fatigue and fitness modelled from the effects of training on performance. European Journal of Applied Physiology 69 (1): 50–54, 1994.
3. Camara, KD, Coburn, JW, Dunnick, DD, Brown, LE, Galpin, AJ, and Costa, PB. An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells. The Journal of Strength and Conditioning Research 30(5): 1183–1188, 2016.
4. Chiu, LZF, and Barnes, JL. The fitness-fatigue model revisited: Implications for planning short- and long-term training. Strength and Conditioning Journal 25(6): 42, 2003.
5. Delorme, TL. Restoration of muscle power by heavy resistance exercises. The Journal of Bone and Joint Surgery 27(4): 645–667, 1945.
6. Escamilla, RF, Francisco, AC, Fleisig, GS, Barrentine, SW, Welch, CM, Kayes, AV, et al. A three-dimensional biomechanical analysis of sumo and conventional style deadlifts. Medicine and Science in Sports Exercise 32(7): 1265–1275, 2000.
7. Hickson, RC. Interference of strength development by simultaneously training for strength and endurance. European Journal of Applied Physiology Occupational Physiology 45 (2): 255–263, 1980.
8. Kraemer, WJ, and Szivak, TK. Strength training for the warfighter. The Journal of Strength and Conditioning Research 26(Suppl 2): S107-118, 2012.
9. Lauber, D, Mayhew, JL, Kemmler, W, and Weineck, J. Anthropometric predictions of strength performance of elite powerlifters. In: 5th Annual Congress of the European College of Sport Sciences. Jyväskylä, Finland; 2000.
10. MacDougall, JD, Sale, DG, Elder, GCB, and Sutton, JR. Muscle ultrastructural characteristics of elite powerlifters and bodybuilders. European Journal of Applied Physiology 48: 117–126, 1982.
11. MacDougall, JD, Ward, GR, Sale, DG, and Sutton, JR. Biochemical adaptation of human skeletal muscle to heavy resistance training and immobilization. Journal of Applied Physiology Respiratory Environmental Exercise Physiology 43(1): 700–703, 1977.
12. McManus, A, O’Driscoll, JM, Coleman, D, and Wiles, J. Strongman training - a rationale for its inclusion in S&C: Part 2. The Journal of the UK Strength & Conditioning Association: Professional Strength and Conditioning 44: 7–16, 2017.
13. Nevin, J. The tactical athlete: Optimising physical preparedness for the demands of combat. The Journal of the UK Strength and Conditioning Association: Professional Strength and Conditioning 44: 25–34, 2017.
14. Plisk, S and Stone, M. Periodization strategies. Strength and Conditioning Journal 25(6): 19–37, 2003.
15. Pritchard, HJ, Barnes, MJ, Stewart, RJC, Keogh, JWL, and McGuigan, MR. Short-term training cessation as a method of tapering to improve maximal strength. The Journal of Strength and Conditioning Research 32(2): 458, 2018.
16. Rhea, MR, Kenn, JG, Peterson, MD, Massey, D, Simão, R, Marin, PJ, et al. Joint-angle specific strength adaptations influence improvements in power in highly trained athletes. Human Movement 17(1): 43–49, 2016.
17. Siff, M, and Verkhoshansky, Y. Strength and the muscular system. In: Supertraining (6th Ed.). Denver, CO: Supertraining Institute; 1-91, 2009.
18. Stone, M, Stone, M, and Sands, WA. The Principles and Practices of Resistance Training. Chicago, IL: Human Kinetics, 2007.
19. Swinton, PA, Stewart, A, Agouris, I, Keogh, JWL, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. The Journal of Strength and Conditioning Research 25(7): 2000–2009, 2011.
20. U.S. Army. The Army Combat Fitness Test. 18, 2018.
21. Vikne, H, Refsnes, PE, Ekmark, M, Medbø, JI, Gundersen, V, and Gundersen, K. Muscular performance after concentric and eccentric exercise in trained men. Medicine and Science in Sports and Exercise 38(10): 1770–1781, 2006.
22. Williams, TD, Tolusso, DV, Fedewa, MV, and Esco, MR. Comparison of periodized and non-periodized resistance training on maximal strength: A meta-analysis. Sports Medicine 47(10): 2083–2100, 2017.
23. Wilson, JM, Marin, PJ, Rhea, MR, Wilson, SMC, Loenneke, JP, and Anderson, JC. Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. The Journal of Strength and Conditioning Research 26(6): 2293–2307, 2012.
