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Retro-walking (RW), or walking backward, is a therapeutic exercise used in resistance training and physical therapy to alleviate knee and lower back pain, particularly in conditions like osteoarthritis. By engaging muscles differently from forward walking, RW can improve balance, coordination, and functional abilities, making it an effective non-pharmacological treatment for chronic pain and rehabilitation.
What is Retro-Walking (RW)?
Rucking and load support in full kit is an activity that many Tactical Human Performance teams will help soldiers prepare for as part of their normal responsibilities. The need for this may be due to preparation for selection, school, exercise, or deployment.
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Strength and conditioning programs designed for law enforcement officers can overexert the conditioning in a workout. These men and women often carry a strong and “more is better” mindset that we love as coaches and is a requirement for their work, but it can be detrimental to their long-term training progress. If not programmed appropriately, the conditioning workload will catch up and lead to exercise burnout, potential injury, or, at a minimum, a lack of improvement.
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At a minimum, a police recruit's time during the academy will feel overwhelming. These future officers are spending several months just trying to keep their heads above water with the goal of graduation.
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Question: Who plays a game of life and death with no time outs, no ability to periodize training for the big event, and often no knowledge or closure of if they even won or lost? These games may be sporadic, clustered, or even non-existent for months, yet these individuals continue to train as if the situation is imminent.
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The views expressed are those of the author and do not necessarily reflect the policy or the position of the Department of the Air Force, the Department of the Army, the Department of Defense, or the United States Government.
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Tactical professionals require a certain level of fitness in order to complete the task at hand. Fueling adequately prior to workouts or tactical training sessions can make the difference in how hard and how the professional can push. Fueling and hydrating well may prevent injury during training and general fatigue after training.
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