Dave Grossman, a psychology professor at the U.S.

Military Academy at West Point, former Army Ranger, and author of the book On Killing, uses a color-coded graph to categorize the effects of heart rate on performance. Heart Rate (BPM) 60-80 >115 115-145 >145 145-175 >175 Condition Effects

White/Yellow Normal resting heart rate Fine motor skill deteriorates Red Optimal performance level for complex motor skills and visual and cognitive reaction time Complex motor skills deteriorate Gray Black-level performance degradation may begin Black Cognitive processing deteriorates Blood vessels constrict Loss of peripheral vision Loss of depth perception Loss of near vision Auditory exclusion

Grossman calls the earliest stages of this spectrum Condition White. The boundary between here and the next stage, Condition Yellow, is more psychological than physiological. We first see major physiological changes around 115 beats per minute. Between here and roughly 145 bpm is Condition Red, which is the range in which the body's complex motor skills and reaction times are at their peak. Next is Condition Gray, which is where major performance degradations begin to show. Above 175 bpm is Condition Black, which is marked by extreme loss of cognitive and complex motor performance, freezing, fight or flight behavior, and even loss of bowel and bladder control. Here, gross motor skills such as running and charging are at their highest. Remember, these effects are the product of psychologically induced stress, not physical stress. An increased heart rate doesn't necessarily mean that you're under psychological stress you can run a few sets of wind sprints and get your heart rate around 200 beats per minute without forgetting how to use your cell phone. These lines, however, aren't drawn with permanent marker. It's possible to push the envelope of complex motor-skill performance under stress right up to the edge of Condition Black. It's also possible to reach Condition Black for its gross motor-skill performance benefits, such as sprinting or deadlifting, and then quickly recede to a calmer state to allow nervous system recovery. This generally occurs with specific, well-rehearsed skills. For example, studies done on top Formula One drivers found that their heart rates averaged 175 bpm for hours on end. These

drivers perform a limited set of finely tuned skills with extraordinary speed, under a good deal of stress. Likewise, the top performers in the Special Forces study had maximum heart rates of 175, while those who were slightly less proficient typically had max heart rates of 180 bpm. In both cases, 175 is the maximal rate before high-level performance drops off. At a certain point, an increased heart rate becomes counterproductive because the heart can no longer take in a full load of blood, resulting in less oxygen delivered to the brain. That, in theory, could be the cause of the performance decrease seen above 175 bpm. Since you're ingraining a pattern with each repetition, it's crucial that any sort of technique be drilled flawlessly. Even in a controlled environment, with a punching bag for an opponent, poor technique in training will be reproduced when it matters. You can't train sloppy and then expect to perform well. Even if two different motor patterns are ingrained, the act of deciding between the two and discarding the poor one will slow reaction time and performance. A study conducted in 1952 by W.E. Hicks found that increasing the range of potential responses from one to two slowed down reaction time by 58%. This is why running backs are taught to cover and protect the football at all times, even when they're just practicing and nobody's trying to strip it away. For the same reason, a shooter in the military or law enforcement will never place his finger on the trigger of his weapon until he's made the decision to fire. When the trained motor pattern is relegated to subconscious thought, there can be no question that it will be carried out correctly. There are three basic ways to combat the effects of stress on physical performance: Stress inoculation Quality motor-skill repetition in an environment of high simulator fidelity Biofeedback I've already discussed the first two, which brings me to biofeedback, the process of consciously regulating the body's normally subconscious functions. In On Combat, Grossman teaches a technique called tactical breathing. Next time you're under stress and feel your heart rate picking up uncontrollably, take four full seconds to draw a deep breath. Hold that breath for four seconds, and then exhale for the next four seconds. Pause for another four seconds before repeating the entire 16-second sequence at least three times.

This practice will immediately slow your heart rate and bring your stress response under control. You'll feel mental clarity and manual dexterity return, and it'll be easier to recall previously ingrained motor skills.

Using Condition Black to Your Advantage

Gross motor skills like sprinting, charging, and picking up really heavy stuff are at their peak in Condition Black, as I've mentioned. That's why you see powerlifters slapping each other, yelling, and generally making a ruckus before a big lift. It's intentional nervous system arousal. According to a study coauthored by Grossman, these performance benefits peak within 10 seconds. That is, if you need to perform your task within 10 seconds of reaching Condition Black, with your heart rate exceeding 175 bpm, you'll get 100 percent of the benefits. But after 30 seconds you get just 55%. It's down to 35% after 60 seconds, and 31% after 90 seconds. It takes a minimum of three minutes of rest for the nervous system to fully recover from this ordeal. Prior to a big lift, you can maximize your gross motor skills by artificially inducing stress and creating sympathetic nervous system arousal. For the greatest benefit, you'll have to time it well so that you take your position on the bar right around the 10-second mark. Afterwards, in order to prevent subsequent drops in nervous-system arousal, allow for at least three minutes of rest. This is where tactical breathing can come in handy, as it can bring your arousal levels back to normal and speed recovery.