This week we released our Assessment of a Midsize, Urban, Midwestern Fire Department.This report applied the Fitness Culture Assessment we developed for tactical units to a Midwestern, urban/suburban fire department. The assessment included: An online survey, 3-days of on-site observations, and personal interviews with firefighters and leadership.
The department we assessed finished with a score or 47 out of 100.Which placed them in the Low category.Our assessment was designed to gather information regarding five constructs of fitness culture:Fitness standards, physical training programs, personal responsibility, leadership, and cultural perceptions.To do this we assessed and compared actions and attitudes of tactical athletes and their leadership.
Our next step is to take our assessment to units which we think have a high fitness culture.These units will likely have: enforced fitness standards; fitness training programs which are planned, organized and run as a unit; individuals who view fitness as a personal responsibility; leadership which promotes fitness and leads by example; and attitudes which bolster the importance of fitness.
Does your unit’s fitness culture fit this description? If so, we’d appreciate being able to apply our fitness culture assessment.
The key for us is establishing and differentiating between high and low scoring units.
Being able to assess units which have high scoring fitness cultures will help us identify key factors which separate units with strong fitness cultures from units with weak ones.
Knowing the details of these key factors – both attitude and actors, will enable us to better help units who want to strengthen their fitness culture.
Today we’re announcing the “First Responder Project.”
The mission of the First Responder Project is to be a resource, beacon of inspiration and a like-minded community for First Responders who want to train professionally for their jobs as tactical athletes, and improve the fitness cultures at their units.
The First Responder Project is not a soft, entry level “wellness” initiative common at many Fire/Rescue and Law Enforcement units and offered by other organizations.
Instead, the First Responder Project aims to research the fitness demands of First Responders, design the appropriate training methodology to prepare them physically for their very dangerous lines of work.
As a whole, there is a weak fitness culture amongst First Responders, and as a result, many surprisingly unfit firemen and police officers. There are many excuses for this, including:
– Many older “legacy” First Responders are resistant to job-based fitness training
– Most First Responder units have no training tradition and an anti-training bias
– Public union resistance
– Administrative cost and effort
– Poor health habits
These excuses ignore the reality of these professions: for first responders, physical fitness can be a matter of life or death. An unfit First Responder can get him or herself killed, or lead to the injury or worse for a teammate.
We understand the physical demands of tactical professions do not discriminate. Criminals don’t shoot slower bullets for unfit law enforcement officers. Likewise, there are no cooler, slower-moving fires for unfit fire/rescue professionals. If an individual wants to be on the front line fighting fires or chasing bad guys, he or she needs to maintain the level of fitness and physical capability demanded by the most dangerous situation they could face.
Further, fitness is the individual’s responsibility. It is a professional obligation to be fit enough for the most demanding job tasks.Leadership has the critical role of establishing and supporting a strong fitness culture.However, the ultimate responsibility for job performance rests with the individual. It helps greatly if leadership provides the means (time, space, equipment, fitness programming) to become fit.Yet, it is not acceptable for a weaker member of a team to blame their shortcomings on leadership, age or lack of motivation.In fire rescue or law enforcement, where your life, or the life of a teammate, may be compromised due to being overweight or unfit, lack of individual responsibility for one’s own fitness is unacceptable.A strong fitness culture demands and expects strong individual accountability.
A strong fitness culture will build fit athletes. If a strong fitness culture exists and a new individual is introduced to this culture, that individual will adopt the existing culture or selectively remove themselves from that culture.A strong fitness culture will foster fitness of its members by setting a standard that is acceptable in that unit.
Fitness training helps everything. We’ve seen this many times – when an individual or unit commits to professional fitness training for their job, this commitment and professionalism migrates to all other areas of their work life. Every element of job performance improves.
We understand this will be a long campaign and at first, we may progress just one officer or one fire rescue professional at a time. But we strongly feel this approach is long overdue.
Finally, there is no fitness or health barrier to start on the path to proper fitness for a first responder.
First comes the attitude change. Actions follow. We don’t care who you are, or your current level of fitness. If you want to start on the path to high level tactical athlete fitness for yourself or your unit, we’ve got tools in place to help.
We were featured on the Backcountry Hunting Podcast with the Team at Exo Mountain Gear. Great company, great products!
Built for the Backcountry: We all know that hunting the backcountry effectively requires a certain level of physical fitness. But how, specifically, should backcountry hunters train? What are the unique challenges that hunters face? How can hunters train effectively without spending hours and hours in the gym? Rob Shaul, founder of Mountain Athlete, helps us answer these questions and many more.
“Resilience” is the 4th installment of our “Virtue” series of training plans, and joins Fortitude, Valor and Humility to represent our most up to date programming theory.
The focus of Resilience is “Chassis Integrity.”
Since the beginning, our tactical programming has concentrated on the “combat chassis” – legs, core, lungs – the “engine” of tactical performance. We’ve deployed lower, upper, core and total body strength exercises to build a strong “chassis.”
However, outside the gym, a tactical athlete’s body moves and lifts as an integrated system. Never do his different body areas lift, move and load carry in isolation.
How could we better train the “integrity” of the whole?
This question led to the development of our chassis integrity programming theory, which we tested on our Wyoming Lab Rats in June and July.
Resilience trains chassis integrity with 3x/week gym-based chassis integrity strength training sessions, and a heavy, 1x/week ruck run. The fifth day of the week we take you to the track for unloaded sprinting.
The chassis integrity strength sessions account for 60% of Resilience’s training sessions, and bring together integrated, heavy, total body exercises and intense chassis integrity focused “grinds” lasting up to 20 minutes. These grinds deploy three types of core strength exercises from the standing or kneeling position – rotation, anti rotation and total body.
The heavy, weekly ruck runs train chassis integrity in a mission-direct manner for tactical athletes. Heavy ruck running forces the tactical chassis to work as a single unit.
Overall, Resilience is 6 weeks long, 30x total training sessions.
Adam Scott, MS, CSCS
Work capacity is a major component of a tactical athlete’s fitness.The ability to perform during short/intense events is vital to a tactical athlete’s operational effectiveness and battlefield security.
Our tactical athlete Base Fitness programming builds 5 areas of fitness: Strength, Work Capacity, Endurance, Stamina and Durability.
On the strength side, we’ve developed standards – 1.5x Bodyweight Bench Press and Front Squat, for example. And we’ve done work in this direction on the endurance side. Time to turn to work capacity.
Intuitively, we understand the work capacity demands of tactical events generally involve loaded, repeated sprinting or similar efforts. We also understand the interval and overall duration is likely different for LE, Fire/Rescue and Military operations.
Working to determine these individual intervals, and overall operation duration will help us develop the standard. This is where we need your help.
We’ve developed a short, 5-question survey and would appreciate your time to complete it. We’ll publish the results next week or the week after. Link is below.
The Mountain Tactical Institute (MTI) is happy to announce two new research partnerships. Both partners will be conducting research projects based on the pull-up study we completed earlier this summer.
The first project, which started this week, is a 6-week study at GRIT Strength and Conditioning in Austin, TX. GRIT Head coach, Stephanie Twohey and PhD student, Devon Humphreys, will be conducting two experiments. The first will look at which training programs will be most effective at increasing pull-up performance in athletes who are already able to complete a full repetition. The second will examine which programs are most effective for athletes who are unable to complete a repetition (i.e. 0 reps).
Stephanie and Devon have taken the three groups we used in May: (1) Volume Training, (2) Weighted Training and (3) Eccentric Training and expanded them. These two new studies at GRIT are a great opportunity to reexamine the lessons we learned back in May and hopefully add some new, exciting information.
The second project is currently under Institutional Review at California State University Monterery Bay. Dr. Eric Martin, a new researcher at the university, contacted MTI early this summer after our pull-up study was sent to him by his brother, a Military Athlete follower.
Dr. Martin also has two studies planned. The first will be a comparison of the three training loads we used during our study: (1) Body Weight, (2) Over Body Weight and (3) Eccentric. With this first study we hope to establish discernible ratios between the three loading methods. In other words we want to know how body weight pull-up performance translates to weighted and eccentric pull-up performance.
Next, Dr. Martin plans to take what we learn in the first study and apply it to the three original training methods: (1) Volume Training, (2) Weighted Training and (3) Eccentric Training. This study will consist of testing the three training methods during a 12-week formal study. The study is designed to use subjects from his university, our MTI lab rats, and athletes from gyms around the country. So, if you are a coach or trainer working with athletes and would like to participate in this study please contact us at: adam@strongswiftdurable.com.
Day to day programming for Mountain Athletes is tricky. The problem is few mountain athletes have just one mountain sport.
Rather, many mountain athletes seem to have a mountain sport for every season.
Here is what a yearly schedule looks like for a typical high level recreational athlete in Jackson – where we’re headquartered:
January – Resort alpine skiing on the weekends.
February – Resort alpine skiing on the weekends.
March – 1/2 Resort, 1/2 backcountry weekend skiing on the weekends, begin pre-season Rock Climbing training for a desert climbing trip in April
April – Week long desert climbing trip, then back to Jackson for intense backountry skiing in the weekends. Prep for Spring runoff kayaking
May – General Training, still a little backcountry skiing, long-weekend kayaking trip.
June – Alpine Rock and Peak Bagging Prep for July-August alpine climbing in the Tetons, Mountain biking
July – Alpine Climbing, Backcountry hunt scouting
August – Weekend backpacking trips, Backcountry hunt scouting
September – Alpine climbing traverses, Backcountry bow hunting season
October – Rifle deer and elk season, start drylands ski training, ice climbing pre-season training
November – Dryland ski training, Ice climbing on weekends
December – Resort opens – Alpine skiing!
From a programming perspective, the issue is how to build and maintain a high level of “Base Fitness” for this type of athlete, understanding that he or she will be bouncing in and out of the base programming for focused, sport-specific pre-season training for the upcoming season.
In terms of “Base Fitness” Mountain athletes need to train these fitness attributes:
– Endurance(mode specific – running, hiking under load)
– Strength –focused on the “Mountain Chassis” – legs, lungs, core
– Work Capacity– Hard, multi-modal efforts 30 minutes or less
– Climbing Fitness– sport specific and focused on grip/forearm strength and pushing technique
– Durability– we believe strength and fitness are key to durability, but also train mobility and core strength
Our solution to train a mountain athlete’s “base fitness” the series of “Mountain Base” cycles we’ve built and are building. Each cycle is 30 sessions long, and has a cyclic emphasis.
Mountain Base Alpha is the first of these “base” cycles. It’s cyclic emphasis is mountain-specific endurance.
Mountain Base Alpha emphasizes endurance, but it is not an endurance-only training plan. This plan also includes strength, work capacity, and climbing fitness training sessions. It is a “Base Fitness” training cycle for mountain athletes, which emphasizes endurance, but deploys our “Fluid Periodization” to maintain strength and work capacity.
Unlike many of our other training plans, our Mountain Base plans don’t prescribe training sessions to days of the week. One of the rules we live by is gym-based training shouldn’t negatively impact mountain performance. What this means practically, is if you’re headed on a mountain weekend adventure, take Friday off. And if you do your adventure and come back hammered on Sunday, rest on Monday.
When you get back to the gym, do the next training session in order.
Mountain Base fitness includes climbing-specific fitness, and I designed these cycles to be completed in arock gym with a general fitness training area. If you don’t climb, just skip the climbing sessions.
Coming soon is Mountain Base Bravo, then Charlie, then Delta.
A little over a year ago we published our basic fitness assessment for Law Enforcement Athletes.Since then hundreds of athletes have completed the assessment.Some athletes have done so during our daily online sessions, while others were part of cadet classes who have adopted the assessment.
Eight weeks ago we started our second training cycle designed specifically around the test.During this cycle we asked LE Athletes to submit their scores so that we could begin building a database of results.To date we have received just under 100 scores.These scores represent a snapshot of our LE Athletes.Below is brief break-down of the results so far.
Test Basics The LE Athlete Fitness Assessment is designed to assess muscular endurance, strength, and anaerobic capacity.There are six total events:
(1) Max Reps Front Squats in 60 Seconds (Men at bodyweight, Women at 75% BW) (2) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% BW) (3) Max Reps Bodyweight Strict Pull Ups (men), Chin ups (women) (4) Box Jumps in 60 Seconds for Reps @ 20/24” box (20” for women) (5) Max Reps Seated Russian Twist in 60 Seconds for Reps @ 35/45# Dumbbell (6) 300m Shuttle wearing IBA, Weapon and Duty Belt, for Time
Athletes earn points during each event (and must score at least 1 point in each event to pass).For the first five events points are earned based on the number of repetitions completed.For the 300m shuttle, points are calculated based on the athlete’s time (70 seconds = 20 points, 90 seconds = 0 points).Points from all six events are added together to create an overall test score.
For Example: Note: If you want more information on the scoring system, a complete explanation is available at the LE Athlete Fitness Assessment link.
Subjects The results below represent data from 92 male LE Athletes.These athletes were mostly young (average age was 31.2 years), of average height (71 inches), and had a BMI of 27.2 (average).
Unfortunately, we only received responses from 3 female athletes.While we have provided basic demographics for the trio below, based on the small sample size, these scores are not necessarily a great representation of the general female LE Athlete population.
Total Score Total scores were broken down by males and females.For males the average score was 106.9.The highest male score recorded was a 175 and the lowest was a 70.For females the average score was 81.0.The highest female score was 86 and the lowest was 72.
Below is a table which displays score ranges based on percentile rankings.The percentile scores provide a basic framework for comparing your scores to the other participants.For example, if you are a male who scored a 123 points, then you fall into the 70th percentile (122-126).This means you scored higher than 70% of all other male participants (i.e. you are in the top 30%).
Individual Events We also developed percentile scores for each event.In the table below you can find the corresponding scores for each event – from the bottom 10% to top 1%.
Note: We did not include female scores in this portion of the article because the small number of scores produced very unreliable results.
Discussion Overall, the scores we received were higher than expected.Athlete age likely played a major role in the higher scores.As did the fact that, by their nature, the scores came from a sub-section of LE professionals who are likely dedicated to professional fitness.Simply point, anyone who took the test was either involved in a cadet academy training program or was training with the LE Athlete daily sessions.
Based on this, it is probably safe to say that these percentiles represent a sub-section of the fitter LE professionals.Basically, if an athlete’s scores place them in the top 30% then they are likely in the top 30% of the most fit LE professionals – not the general LE population.
Problems
Unfortunately the high scores also led to a little skepticism in the results.Two specific event scores jump-out as possibly problematic.The first is pull-ups and the second is the 300m Shuttle.
The overall pull-up average for males was 14.0 repetitions.This score seems extremely high based on our experience working with LE Athletes.Just to make the the bottom 10% an athlete needed to complete 6 body weight pull-ups.While we have very little specific data to back-up this skepticism, based on our anecdotal experience these scores just seem high.
The 300m shuttle was also an event where results seemed highly skewed.During the LE Athlete Assessment the 300m Shuttle is completed wearing a duty belt and weapon (or in some cases 20# vest to simulate).The scores we received ranged from 53 to 93 seconds.This is a huge range for such a short event.Also, the fastest scores are far outside the times we have experienced first-hand while administering the test.
For example, when we compare our LE Athlete 300m Shuttle times to a 300yd Shuttle report from the College of William and Mary we find a troubling contrast. Below is a table which contains the comparison.Based on reported times, LE Athlete are running their shuttles at similar speeds to NCAA Division I football players (and LE Athletes are running a slightly longer distance (meters instead of years) and are under additional load).
I point to these two scores specifically, not to call-out any perceived dishonesty, but instead to draw attention to the importance of accuracy in testing standards.Whether we are talking about strict form during pull-ups or strict measurements in shuttle runs, for test results to have any reliability and validity it is vital that everyone conforms to the standards set forth in the instruction.
Moving Forward
For our data to have any meaning we have to ensure that it is true and accurate.This is one of the powers of the Cooper Institute Tests.Despite their controversy, since their inception in 1971 they have been strictly administered to over 110,000 patients.The shear volume of data the Institute has been able to amass over the past 44 years is what makes the tests so appealing to the LE community and has allowed them to stand-up to numerous court challenges over the years.
I will be the first to admit that our LE Athlete Fitness Assessment is far from perfect.However, we believe, it is a step in the right direction.As we continue to refine and improve our assessments we also need to ensure we are enforcing the standards on which they are built.
Moving forward, please continue to send us your scores so we can keep building our database – just keep the scoring strict. This will allow us to periodically update results and provide our athletes with better comparative data.
This past week we spent two days at the National Tactical Officers Association (NTOA) Conference in Salt Lake City, Utah.The NTOA Conference is one of the largest gatherings of tactical law enforcement professionals in the country and was a great opportunity for us to engage with our LE Athletes one-on-one concerning their fitness.
For two days we manned a booth, attended educational sessions and spoke to members of the tactical law enforcement community.Here are four lessons from the conference.
#1 Fitness culture is growing quickly in the LE Tactical Community, but is still not specific Nearly every LE officer or administrator we spoke with said their unit currently had a fitness assessment. In addition to the assessment, most were involved in some form of fitness training program.Unfortunately most of these programs were either based on older, legacy programming or “randomized” training dogmas.
As the fitness culture in the LE Tactical Community grows we hope to see a shift towards job-specific professional fitness.Right now LE fitness training seems to fit into three primary categories:(1) military-style PT, (2) bodybuilding-style weight training, (3) randomly programmed daily workouts.
While all three of these training styles have their benefits, they lack the specificity of a professional, job-specific fitness program.LE officers, especially those involved in tactical operations, have very explicit athletic demands.It is vital that as the fitness culture continues to grow that these demands are highlighted and addressed.
#2 Unfit communities tend to have unfit LE communities This should really come as no surprise, but the fitter departments we spoke with seemed to come from communities which are generally considered fitter places to live – and vice versa.There were obviously exceptions to this trend, but overall it seemed pretty clear that LE communities are microcosms of their locales.
The positive side of this trend is that LE officers from less fit locations have an opportunity to positively impact their communities’ fitness culture.Instead of embracing the local status-quo, LE officers can use their position to lead by example and hopefully drive positive change.
As we have said before, we believe that individuals involved in fitness-dependent professions like the military, law enforcement and fire/rescue careers have a professional obligation to be fit.Living in a less fit location does not negate this responsibility, but rather offers another means of serving the public by being an example of a fit professional.
#3 Gear is still king The NTOA Conference drew a slew of vendors from small local companies and huge international agencies.Based on my count there were over 225 vendors on the trade show floor.Of these I would estimate that at least 200 were gear related – weapons, vehicles, clothing, ammo…you name it.
On the other hand, I counted only 2 fitness/human performance-related vendors.While I don’t want to downplay that appeal and necessity of top-of-the-line gear, I do think it is necessary to advocate for top-of-the-line human performance.
The new armored personnel carry is nice for driving to a target, but it wont help once you are pursuing a suspect on foot. Body armor which is 5 pounds lighter is helpful, but so is losing 10 pounds of excess body weight. Not to mention that there have been numerous studies which show fitness has a positive impact on both memory and decision making (1).
Remember the first truth of the SOF community: Humans are more important than hardware. People – not equipment – make the critical difference. The right people, highly trained and working as a team, will accomplish the mission with the equipment available. On the other hand, the best equipment in the world cannot compensate for a lack of the right people. (2)
#4 The number one concern is time Again and again we heard the same things from our LE officers and administrators – the biggest hinderance to fitness is time.It really didn’t matter if units were full-time or part-time, they all said they struggled with fitting physical training into their routines.
Obviously time is a legitimate concern for everyone, but even so, we don’t see it as an excuse for being unfit.Athletes who understand the importance of fitness make it a priority and find the time.
The good news is that LE officers, even tactical operators can gain the fitness they need in a minimal amount of time.Our busy operator plans effectively use efficient and informed programming, delivered in highly intense 30-45 minute sessions to meet their demands in minimal time. The same is true for the LE community – everyone should be able to find 30-45 minutes 4-5 days per week.
References
(1) Mokgothu, Comfort J. (2008) Effects of physical fitness on attention, memory and decision making in children. Doctoral Dissertation, University of Pittsburgh.
(2) United States Special Operations Command. SOF Truths.– http://www.socom.mil/Pages/SOFTruths.aspx. Retrieved: 04 SEPT 2015.
This time last year the other military athlete lab rats had just finished up an intense strength and endurance cycle, which become Fortitude – the first in our “virtue” series of training plans.
Fortitude marked a significant shift in my programming approach – both on the military and mountain side. I’d come to suspect – and working through Fortitude confirmed, that we had a “hole” in our programming on the endurance side.
Previously, our programming had a bias toward strength and work capacity. We did some endurance work – but not in a focused way. With Fortitude I decided to give endurance the focus it deserved, and it what I learned changed my theory.
Endurance is tricky from a programming perspective. Done the typical method, there is little time for anything else. As well – not only is endurance cardio-focused and mode-specific, but there is a “endurance” element for joints and connective tissue as well.
Prior to Fortitude, we could go out, on a given day, and run or ruck 10 miles, and do reasonably well. But the next day … joints, muscles and connective tissue would be fired up.
I knew my programming needed to address these deficiencies – better mode-specific cardio efficiency and performance, and volume/durability training for muscles and joints.
The best way to do both was to do only endurance (running and ruck running). But this had a cost – strength and work capacity atrophy.
With Fortitude, I was able to bridge the gap between pure endurance work, time constraints, and maintaining strength and work capacity.
Ultimately I programmed high intensity (load), low volume (reps) barbell-based strength training, with volume-based, moderate pace endurance (running and ruck running). In the training week, we were also able to find room for work capacity and focused core work.
Fortitude laid the foundation for Valor, Humility and Resilience – and at least one more plan to come.
Ultimately, Fortitude is my best plan to develop a solid base of military fitness, and more and more often, it’s where I recommend guys begin our programming.
We are always looking for ways to improve our programming.Recently, using our professional skiers and lab rats, we have been experimenting with a few new concepts. Two of these will be making their way into the next Operator Cycle.
The first is programming for land-based units (“Green”) and water-based units (“Blue”) during endurance and work capacity sessions.
The second is the implementation of “Triphasic Training” into our strength sessions.
Here is a little more information on each:
Blue and Green Training: We have been floating this idea around for a while and are finally ready to give it a shot.Blue and Green sessions will be programmed on Mondays and Wednesdays during our next cycle.Operators will have the choice of completing either program based on their unit-specific needs or personal preferences.
Green training will be similar to our traditional endurance and work capacity sessions.They will remain focused on movement-over-ground events – intervals and long distance running and rucking.
Blue training will consist of pool-based sessions.They are designed for athletes assigned to water-based units or, simply, for those who want a change of pace in their training.The first cycle is going to be very basic.We are sticking to sidestroke, freestyle and water treading.
To help athletes familiarize themselves with our blue programming we have created three simple videos for this first cycle:
Triphasic Training: Triphasic training was developed at the University of Minnesota by strength coach Cal Dietz.Dietz and a colleague, Ben Peterson, published their theory in the book Triphasic Training in 2012.Since then the theory has gained a fairly large following in the strength and conditioning world.
Dietz and Peterson’s theory is based on the idea that all dynamic movements are actually a combination of three actions:(1) Eccentric contractions, (2) Isometric contractions and (3) Concentric contractions.
According to the theory, athletic events rely in quick, violent changes of direction.So, the most successful athletes aren’t necessarily the strongest, but, according to Dietz, the ones who can eccentrically absorb force, isometrically load and concentrically apply force in a new direction.
To illustrate his theory, Dietz uses the example of two high-level throwers he worked with during his early years coaching.Both throwers were nearly identical in all measures of normal athletic ability – same max lifts, same size, similar form, etc.However, one athlete was an elite, olympic-caliber performer and the other, a mediocre college athlete.
It wasn’t until coach Dietz saw the graph below that he realized what separated the two athlete’s performance.It was their ability to absorb and apply force quickly during the three phases.
Diagram from Triphasic Training (2012)
In the graph above, the narrower the “V” the quicker the athlete is able to transition between eccentric, isometric and concentric forces. Based on this, it should come as no surprise that Ben is the elite, olympic thrower and Tommy is less advanced performer.
Still looking at the graph above, the large drop in power is eccentric phase (or deceleration) of the lift (from approximately 4.40/4.60sec to 4.80 sec).The turn-around point is the isometric phase (bottom)and the incline (or acceleration) is the concentric phase (4.80 to 5.0 sec).As you can see, Ben is quicker in all aspects of the movement and, based on the Triphasic philosphy, this is responsible for his superior athletic performance (even with all other aspects are equal).
Dietz goes on to explain how he believes this difference is the key to improving performance in every sport.
Diagrams from Triphasic Training (2012)
Obviously tactical athletes aren’t dodging defenders like the Adrian Peterson (see graph above), but, we believe, there are similar athletic demands which are fundamental to both types of performance. To paraphrase one of the best quotes in the book:
…you must remember that [tactical] athletes aren’t powerlifters. They must be strong but only to the extent that can benefit them in their [professions].
So, for us, this next Operator cycle is a chance to re-examine our traditional approach to strength training and train “athleticism” (according to Dietz and Peterson) in the weight room.For our athletes this will mean two week blocks training each phase:Week 1-2 = Eccentric, Week 3-4 = Isometric and Week 5-6 Concentric.
References Dietz, Cal, Peterson, Ben (2012). Triphasic Training: A systematic approach to elite speed and explosive strength performance. Bye Dietz Sport Enterprise. Hudson, WI.
This past week Mountain Tactical Institute (MTI) had the pleasure of completing the first phase of our official Ruck Deep Dive Study.We traveled to Colorado Springs and tested a total of 46 ROTC Cadets from the University of Colorado, Colorado Springs.
At this time, data is still being received from the department, so this article will only cover a few of the tested events. Dr. Kristen Ouellette from Springfield University will be analyzing the complete data set and publishing the official results in a peer-reviewed academic journal.However, since this can take some time we wanted to provide a brief update on the initial results.
Study Design: Testing took place over four days. During the first day, September 1st, cadets completed an official Army Physical Fitness Test.This included a 2-minute push-up test, 2-minute sit-up test and 2-mile run. Two days later, on September 3rd, MTI tested the cadets on 1RM front squat, 1RM bench press, and max rep body weight pull-ups.The following day, September 4th, the cadets completed a timed 10km ruck with 29kg (63.9lb.).
Subjects: A total of 46 ROTC cadets participated in our testing.Of the 46 cadets, 36 completed all seven testing events. Initial Results: Our first step in examining the initial data was to run simple correlations between each variable and the cadet’s 10km ruck performance.
Next, using IBM Watson Analytics, we ran linear regression Analysis of Variance (ANOVA) tests to analyze the results further. These analytics included tests for single variables and combinations. The diagrams below show the predictive effects of each of the variables we examined. The closer the variable (or variables) are to the center bullseye, the stronger the effect. The ANOVA test analytics revealed two single variables which were predictive of rucking performance.For males that variable was 2-Mile Run Time (34%) and for females it was Height (82%). However, for both males and females, combining variables created far greater 10km ruck performance predictive effects. This can be seen in the diagram above and the table below:
Initial Impressions: With data still pending I want to stress the “initial” part of these observations.I also want to point out the relatively homogenous sample and small population of females.However, with that said, here are some initial impressions:
Females:
Rucking performance seems highly dependent on size – height and weight. Although, I will point out that our fastest female ruck performer was the shortest and lightest.
After size, relative, bodyweight strength (push-ups, pull-ups, etc.) seemed to be highly related to rucking based on correlations.
A combination of size and aerobic capacity (2-mile run time) seemed to be the best predictor of rucking performance in females.
Interesting, relative upper body strength (measured by bench press 1RM divided by body weight) was almost perfectly correlated with ruck performance while relative lower body strength (measured by front squat 1RM divided by body weight) had the lowest correlation.
Males: (Reminder, we weren’t able to use height and weight in our ANOVA tests.This also eliminated our ability to look at the predictive qualities of relative strength (1RMs divided by body weight).Thus, the impressions below are based mostly on the other variables.)
Ruck performance correlations and predictions were far more distributed among multiple variables in males than in females.
Cadet 2-mile times (our measure for aerobic capacity) seemed to be the most predictive measure in rucking performance (and the only single measure to produce a predictive measure).
Interestingly, the APFT events seemed fairly predictive of rucking performance.A combination of 2-mile time and sit-ups had a predictive strength of 82%.A combination of 2-mile time and push-ups had a predictive strength of 75%.
The fact that weight was the most highly correlated measure to male rucking performance was interesting, but since we are still waiting on 13 subject weights I think any discussion on the matter would be premature.
What’s next: Once we have the full data set we will send everything to Dr. Ouellette for review, official write-up and formal results.
In the meantime the UCCS ROTC cadets are participating in a Military Athlete Training Program preparing them for the cadet Ranger Challenge (October 18th).We are hoping to return to Colorado Springs in late October or early November to re-test the cadets.
It would also be great to replicate the UCCS test with another unit to see how their results compare. So, if you are interested in participating, contact: rob@strongswiftdurable or adam@strongswiftdurable.com
The Virtue series of training plans represent the latest evolution of our programming theory for Military Athletes.
This most recent evolution began in the late Summer/Fall, 2014 with “Fortitude.”
Fortitude
Fortitude marked a significant shift in my programming approach – both on the military and mountain side. I’d come to suspect – and working through Fortitude confirmed, that we had a “hole” in our programming on the endurance side.
Endurance is tricky from a programming perspective. Done the typical method, there is little time for anything else. As well – not only is endurance cardio-focused and mode-specific, but there is a “endurance” element for joints and connective tissue as well.
With Fortitude, I was able to bridge the gap between pure endurance work, time constraints, and maintaining strength and work capacity.
Ultimately I programmed high intensity (load), low volume (reps) barbell-based strength training, with volume-based, moderate pace endurance (running and ruck running). In the training week, we were also able to find room for work capacity and focused core work.
Valor
Fortitude was immediately followed by “Valor.”
The primary challenge in programming for Military Athletes is design which works to improve all of the fitness demands they face: Strength, Work Capacity,Endurance, Durability.
Valor represents the furthest evolution of my Fluid Periodization approach. Fluid Periodization is my method of training multiple fitness demands simultaneously, but with cyclic emphasis. Valor’s cyclic emphasis is work capacity.
When it comes to work capacity, the demands for Military Athletes can be of multiple durations. We know the average football play lasts around 40 seconds, and likely never more than 1:30. But a firefight is not as defined. This is the reason our work capacity programming focuses on varying durations. We purposely design work capacity events ranging from 2 to 30 minutes long. To be efficient, in Valor our gym-based sessions are hybrid – they train both strength (first) and work capacity (second). Monday’s work capacity efforts are longer, 15-30 minutes which include a single mode endurance activity like running, or step ups, and Wednesdays are shorter – three, 5-minute hard, short and simple, multi-modal efforts – barbell work and burpees.
Valor doesn’t ignore strength or endurance. On the endurance side, with Valor, we transition from the long, slow, endurance work in Fortitude to hard, intense, fast and short, running and ruck running intervals.
Humility
Humility gets back to bodyweight fundamentals. “Humility” is so named because it’s bodyweight and limited equipment-focused. No fancy equipment, or cool-looking, austere, dungeon-esque functional-fitness gym is required.
The plan deploys a bodyweight strength and work capacity assessment, as well as a running assessment. Running is both unloaded, and loaded in your vest or IBA. It has a strong, multi-modal component – strength, work capacity and endurance.
Sometimes we all get a little fancy in our training, at our jobs, and in thinking about ourselves and how good we are or what we think we deserve. Humility is a good antidote for this dead-end, entitled thinking.
Resilience
The focus of Resilience is “Chassis Integrity.”
Since the beginning, our tactical programming has concentrated on the “combat chassis” – legs, core, lungs – the “engine” of tactical performance. We’ve deployed lower, upper, core and total body strength exercises to build a strong “chassis.”
However, outside the gym, a tactical athlete’s body moves and lifts as an integrated system. Never do his different body areas lift, move and load carry in isolation.
How could we better train the “integrity” of the whole? Resilience is our answer.
Training Plan Order
Each Plan is 6 to 7 weeks long. Do them in this order, with a week total rest between plans.
Why I’m not Competing This Year.
An interview with FreeSkier, Hadley Hammer
Ferried World Tour Photo
MA: You had a disappointing competition season last year, yet just last May, you said your goal for this year was to get back on the World FreeSki Tour and win a championship. I now understand you’ve decided not to compete. Why the change?
HH: I think that I can progress my skiing more outside of the competition format. The schedule of the competitions, the small women’s field make it so you can’t take a lot of risks during the comps. Without risks, you can’t progress.
MA: What do you mean, “risks?”
HH: I think the smart competitors have figured out that your never going to ski your hardest line in a competition, because you can ski at 75% of your potential and do well. Maybe, that’s not true. Maybe the risks are the same for filming and competing, but the consequences for competing are higher – because if you fall, that’s your score, whereas filming, you have the opportunity to try again.
MA: Isn’t that what defines the great athletes though? – The ability to perform at the highest level, when everything is on the line?
HH: Yes, but filming a line in Alaska can have just as much pressure as competing in a competition.
MA: How – if you get the chance to try again?
HH: Risk is the wrong word. Consequence is the right word. With filming, there’s still a risk of falling, but the consequence isn’t the same. With competitions, the consequences of falling are huge. On the world tour last year, I got three chances last year – just three. At some point, it comes down to luck that day. I’m just trying to increase my odds.
MA: For women, the most common path to filming is through competition success – Angel Collinson for example. How do you make the jump to filming without competition success?
HH: I think what leads to filming opportunities – a lot has to do with sponsors, and being in the right place at the right time. I think you can try to find a formula, but at the end of the day, I think good skiers with the right motivation, and are willing to do the work behind the scenes, are getting filmed.
MA: What defines a professional Big Mountain Skier?
HH: I don’t know there’s a definition for a “Big Mountain Skier” without a definition of what “Big Mountain Skiing” is as a sport.
MA: Please define Big Mountain Skiing as a sport.
HH: (Struggling ….) I don’t know.
MA: You can’t define your own sport?
HH: I guess it would just be skiing mountains without man-made features.
MA: That’s pretty squishy.
HH: This is the root of our continuing discussion and struggle. “Big Mountain Skiing” hasn’t been totally defined – which makes it hard to tell if competitions define it. The google definition of “extreme skiing” is that extreme skiing is performed on long steep slopes and mountainous terrain.
MA: What makes it different than ski mountaineering or randonee racing.
HH: With Big Mountain Skiing – the focus is on the way down, with ski mountaineering and randonee, the focus is on the way up.
MA: What did you learn from competing?
HH: How to create a pre-competition practice which helps you be in the right mind set. I’ve learned how to travel as a professional athlete. And I’m in the process of learning how to deal with success and defeat. It is also a great way to learn the hard skills of identifying features on the slope, learning how to ski a slope without any practice.
MA: We’ve heard from several skiers that sponsors no longer value competition participation or success. Is that what you’ve heard from your sponsors? If so – did this help you make your decision not to compete?
HH: I think there’s definitely a higher value placed on ski films than skiing competitions. It’s always been like that. Last year I competed without much success – and because of the competition schedule and difficult snow year, I didn’t have any film or media. Competing doesn’t bring instant career success or recognition. But my decision to compete or not to compete is from my own gut not based on outside interests.
MA: At least with competitions, you’re competition success is mostly dependent upon your own skiing performance. Mostly, your fate is in your own hands. Getting picked up for ski films can be as much a matter of luck, and personality, as ski ability. You’re a pretty straight shooter. Are you ready to play this game?
HH: I disagree. Competitions can be just as subjective whether it’s judging, snow quality, light, run order etc. In films, the good skiing is obvious. And I think you can play into the games in both venues, or you can play your own game and simply ski your best. I think, maybe naively, but I think working on my own skiing improvement and skiing to the best of my ability will get me to where I need to go.
MA: Really? Even Griffin Post acknowledges there are many great skiers out there – and how fortunate he has been to appear in many TGR films. Do the best skiers always make it to filming?
HH: I think the best skiers who want to be filmed, and are willing to put in the work, make it to filming. And there are a million good skiers, but not all want to put in the work. And most are probably happy just skiing?
MA: What do you mean – “put in the work” for filming?
HH: People don’t realize how much back of the house work is done by the top level athletes whether that’s being on top of their emails, working well with photographers, working on their skiing technique, analyzing their own footage. A lot of why you get picked to film has to do with what sponsors you have, and maintaining sponsorships is the same as being a employee to that company. You have to work hard and do your job well. It’s not just skiing around in a free jacket.
MA: What will you miss from competing?
HH: I’ll miss the people the most.
MA: You’re working on some of your own filming projects. Can you describe this effort?
HH: I’m trying to work on creating my own edit for the winter, which required hiring film crews, creating budgets, timelines, calendars … In a way competition is easy because all your logistics are set up for you. But this year it’s more scary because I’m responsible for the logistics, but I also will have the flexibility to take advantage of filming opportunities which come my way. And I can’t just say to my sponsors, “give me money – I want to work on being the best skier there ever was.” I have to have definitive goals and projects.
MA: The North Face is a major sponsor of the TGR ski films. You’re sponsored by The North Face. Are you guaranteed a slot filming with TGR this winter?
HH: I’m not guaranteed a spot.
MA: Do you know how TGR, Matchstick, etc. make their athlete decisions?
HH: It’s up to the producers and owners.
MA: Beyond filming, what are your goals for the coming winter?
HH: My main focus is taking the training I’ve been doing in Mt. Hood during the summers – tricks – and implementing them in my skiing more. It’s an area I think I can grow my skiing, and help grow womens’s skiing – and it also looks really fun!
MA: Any exotic travel plans?
HH: I’d like to head up to Canada – maybe that’s not super exotic, but the mountains up there have a lot of potential. It’s similar to Jackson where you can get to great terrain with a relatively easy approach, and don’t have the consequences a place like Chamonix does.
MA: You’ve been critical of women’s skiing in the past. Why?
HH: I think critical is a harsh word. “Frustrated” is a better word. To some degree I don’t want to talk about women’s skiing any more, because when you separate the genders you’re doing both of them a disservice. We are all skiers. When I do think about women’s skiing I’m frustrated because I think there should be more focus on the actual skiing. When I watch Angel’s skiing or Tatum Monod’s skiing, I’m inspired. But I think there’s just a lot of other noise out there about women’s skiing and I think a return to focus on the technical skills would benefit all female skiers.
MA: What do you mean “noise”?
HH: I think athletes should be able to embrace their own personalities and interests and portray those, but I think your athletic ability should have equal weight? I think the chatter about women skiing alone is a distraction.
MA: So you’re referring to sponsored female skiers who are more ski models than good skiers?
HH: I’m not ready to get into the ski model discussion. The ski model debate makes me angry for two reasons. First – it’s always attached to females which is tiring and unnecessary. Two – I don’t want to pass judgment on how people are living their lives. And when I get into that ski model debate, you’re passing judgment.
MA: Is it fair to say the female ski models out there diminish the overall respect – at least within the sport – of all female big mountain skiers? Is this the source of your concern – that regardless, you’ll be grouped or seen in the same way?
HH: No. I think my skiing will define my position within the industry. I think there’s a need for ski models and there’s a need for professional big mountain skiers. Even if the lines are being blurred at this point, all I can do is ski hard and not worry about it. It’s not worth worrying about. Let’s worry about kindness, and authenticity, and being good humans (call me cheesy and hallmarky).
The Dryland Ski Training Plan is a great example of the intense focus we bring to our sport-specific, pre-season training plans, and the continual evolution and improvement of our programming as we learn and grow.
We’re on version 3 of this plan – last updated January, 2015 – based on our experience from last ski season. The plan is based upon our experience working with professional Big Mountain FreeSkiers and Snowboarders here in Jackson, Wy.
Lift-assisted, alpine skiing has very specific fitness demands.
The first is eccentric leg strength. When alpine skiing, gravity “bounces” you down the hill. From a strength perspective, your legs first fight gravity from being forced into the mountain, and then pop up, out of the hole, into the next turn.
Early in my coaching career I learned the hard way we can’t train eccentric leg strength with exercises like front squats and back squats. These train primarily “concentric” strength – the strength it takes to press out of the bottom of the squat.
For years we used our Leg Blaster complex to train eccentric leg strength. A couple years ago I replaced Leg Blasters with our Quadzilla Complex . The Quadzilla Complex is a more intense, and efficient version of Leg Blasters – where I use loading – dumbbells – to maximize it’s effectiveness. There is a lot of loaded hopping and jumping in Quadzillas, causing the athlete to land under the force of loaded gravity, and rapidly slow their deceleration. In this way we train eccentric leg strength.
The second specific fitness demand of alpine skiing is what I call “Leg Lactate Tolerance” – the “burn” you feel in your quads at the end of a long ski run or at the end of a full ski day. This training plan deploys intense, Leg Lactate circuits to train your mind and body for this demand.
Each of these circuits is 2.5 minutes long – which happens to be around 30 seconds longer than a typical competition run at a FreeSki competition – this is by design. Each circuit includes hops, and jumps and loaded squatting movements, as well as isometric tuck holds. See this Clip from last year to watch my pro’s fight through one of these circuits.
Finally, alpine skiing demands solid rotational, anti-rotational and extension core strength, and focused calf strength and strength endurance, and hamstring and glute medias work for balance and durability. This plan trains these also.
Progression and focus are key to the design. Simply put you’ll train eccentric leg strength Monday and Wednesdays, and Leg Lactate Tolerance Tuesdays and Thursdays, again and again for 7 weeks. Fridays and weekends are for rest. Over the 7 weeks, we “progress” the volume of the Quadzilla Complex and Leg Lactate Circuits you complete. Same thing, only harder.
This training program is specifically designed to be completed the 7 weeks directly before your ski season begins, or before a ski vacation. The Jackson ski resort opens on Thanksgiving weekend, and we’ll begin this year’s dryland cycle on October 5th.
Overall, the training plan is designed to get you to the slopes sport-specifically fit, strong and stable – so you can get the most out of your turns at the beginning of the season, or enjoy your ski vacation to the fullest.
Here’s a link to the training plan: http://strongswiftdurable.com/shop/dryland-ski-training-program/
As well, the Dryland Ski Training Plan is includes along with 30+ other plans with a subscription to the website.
The first week of October, researchers with the Mountain Tactical Institute will be traveling to the Midwest to work with a full-time tactical unit from a State Law Enforcement Agency.Our work with the unit will include two studies examining marksmanship.
The first study will compare three alternative marksmanship breathing techniques: (1) Full breath hold; (2) 50% exhale, and; (3) Full Exhale, before pulling the trigger in a stress marksmanship drill.
The second study will examine the effects of caffeinated energy drinks on marksmanship under stress.
For both studies, we’ll deploy our “Range Fitness” marksmanship event design. Range Fitness is a program design aimed at developing accurate marksmanship under stress.
What we know about breathing: Well, the truth is, not much – at least definitively.Most weapons instructors have a preferred breathing method, but we have yet to find any actual research supporting one method over the others.Most programs teach one of four methods, with two being the most poplar:Full exhale and 50% exhale.
The US Army Field Manual (FM 3-22.9) teaches two techniques based on single and short-exposure targets (1): 4-54. When zeroing or when time is available to fire a shot, Soldiers fire when there is a natural respiratory pause, when most of the air has been exhaled from the lungs and before inhaling (Figure 4-18). The shot must be fired before the Soldier feels any discomfort. 4-55. When employing rapid fire (engaging short-exposure targets), Soldiers stop their breath when they are about to squeeze the trigger (Figure 4-19).
The US Marine Corps Reference Publication (MCRP 3-01A) teaches a similar technique (2): It is critical that Marines interrupt their breathing at a point of natural respiratory pause before firing a long-range shot or a precision shot from any distance. A respiratory cycle lasts 4 to 5 seconds. Inhaling and exhaling each require about 2 seconds. A natural pause of 2 to 3 seconds occurs between each respiratory cycle. The pause can be extended up to 10 seconds.
The mission direct questions that we have are interested in are: (1) Whether either of these two exhale techniques (full and 50%) are applicable during a stressed shooting scenario where physical and other stress elevates heart and respiratory rate; (2) Whether one technique (full hold, full exhale, 50% exhale) is better for marksmanship during stressed shooting.
To help us answer these questions will be be running the tactical athletes through a few different Range Fitness Drills while wearing SenseCore body harnesses.These small sensors will allow us to compare heart rate, ECG, respiration rate, skin temperature, and multidirectional acceleration against range performances during multiple trials of the two breathing techniques.
We know lots about Caffeine, Little about Energy Drinks According to a study from the National Institute of Diabetes and Digestive and Kidney Diseases in Bethesda, Maryland, over 80% of Western adults consume large amounts of caffeine daily.And for good reason.The benefits of caffeine are well documented.
As an ergogenic stimulate caffeine has been repeatedly shown to improve long-term endurance performance (3).Recent studies have also shown the positive effect that caffeine can have on muscular strength and power in both men and women (5,6).
Caffeine can also have a positive effect on mental tasks and performance.Studies in the journals Nutrition Reviews and Sleep have shown that caffeine consumption has the ability to improve memory, reasoning, alertness and performance in sleep deprived individuals (7,8).
There is also a fairly large library of research looking at caffeine and the military (137 articles on PubMed.gov) and caffeine and marksmanship (9 articles on PubMed.gov).All of these studies have shown positive effects on military-type tasks.
In one study, sleep-deprived BUD/S students who took approximately 200mg of caffeine every 2 hours were more vigilant, more alert and better at speed and accuracy tasks (10).
In another study, NATO soldiers who were given caffeine supplementation performed better than soldiers who received placebos in vigilance, marksmanship and physical tasks (11).
A study from the U.S. Army Research Institute found that 200mg of caffeine helped improve a sentry’s speed in target detection and did not impair accuracy (12).
And finally, Defense Research & Development Canada found that between 200-250mg of caffeine was sufficient to restore engagement times in mentally and physically fatigued soldiers.The study also found that caffeine doses of around 200-250mg did not negatively impact marksmanship.
So, what is left to study?
Well, from a mission direct stand-point, plenty.First, every study we found used caffeine capsules as their caffeine delivery method.In reality the most common form of caffeine supplementation in tactical situations is beverages – especially energy drinks.This may seem like a small difference, but the impacts are quite large.
First, energy drinks often contain sugar and calories. This alone can greatly impact short-term and long-term performance. Next, energy drinks are quicker acting and more potent than pills. Drinks reach blood saturation in 39-42 minutes (pills take 84-120 minutes) (13). Energy drinks also have a bioavailability of 99%, versus 90% from capsules (13).
Common Energy Drinks (Caffeine, Sugar and Calories)
Ancedotally, we know from first and second hand experience, energy drinks are readily available and consumed downrange frequently, during day to day activities, and just prior to missions. A 2012 DOD longitudinal study of 77,000+ deployed soldiers found nearly 50% consumed energy drinks downrange.
We are interested in studying energy drink’s affect on stressed shooting tasks.Every study we found looked at marksmanship in non-stressed scenarios (simulated sentry duty, slow-fire range drills, simulated training systems).We are interested in the effect that energy drink consumption has while shooting under stress.
To test this we will follow a similar format to the breathing experiment.However, this time athletes will drink energy drinks at regular intervals between trials.We will monitor physiological information and marksmanship during the entire time period to see how the energy drinks effect marksmanship performance.
The only question we have is which energy drink is the best choice.Let us know what you think by answering our Energy Drink Survey:https://www.surveymonkey.com/r/R2GNBBZ
References:
U.S. Army (1989). M16A1 and M16A2 Rifle Marksmanship (FM 23-9). Fort Benning, GA: Author
Burke, L.M., Caffeine and sports performance. Appl Physiol Nutr Metab, 2008. 33(6): p. 1319-34.
Pallares, J.G., et al., Neuromuscular responses to incremental caffeine doses: performance and side effects. Med Sci Sports Exerc, 2013. 45(11): p. 2184-92.
Mora-Rodriguez, R., et al., Caffeine ingestion reverses the circadian rhythm effects on neuromuscular performance in highly resistance-trained men. PLoS One, 2012. 7(4): p. e33807.
Goldstein, E., et al., Caffeine enhances upper body strength in resistance-trained women. J Int Soc Sports Nutr, 2010. 7: p. 18.
Lieberman, H.R. The effects of ginseng, ephedrine, and caffeine on cognitive performance, mood and energy. Nutr Rev. 2001; Apr;59(4):91–102.
Bonnet, M.H., Balkin, T.J., Dinges, D.F., Roehrs, T., Rogers, N.L., Wesensten, N.J. The use of stimulants to modify performance during sleep loss: A review by the Sleep Deprivation and Stimulant Task Force of the American Academy of Sleep Medicine. Sleep. 2005; Sep 1;28(9):1163-1187.
Committee on Military Nutrition Research Food and Nutrition Board.Institute of Medicine.Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations ( 2001).National Academy Press, 2101 Constitution Avenue, NW, Washington, DC 20418
Tharion, W.j., et al., The Use of Caffeine to Enhance Cognitive Performance, Reaction, Time, Vigilance, Rifle Marksmanship and Mood States in Sleep-Deprived Navy SEAL (BUD/S) Trainees.Military Nutrition and Biochemistry Division U.S. Army Research Institute of Environmental Medicine. 1997.
McLellan, T.M., et al., The Effectiveness of Caffeine to Maintain Physical and Cognitive Function during Continuous Operations.DRDC Toronto, Walter Reed Army Institute of Research and New Zealand Defense Force. 2003.
Johnson, R.F. and Merullo, D.J., Friend-Foe Discrimination, Caffeine, and Sentry Duty.U.S. Army Research Institute of Environmental Medicine, Natick, Massachusetts. Proceedings of the Human Factors and Ergonomics Society 43rd Annual Meeting.1999.
Committee on Military Nutrition Research Food and Nutrition Board.Institute of Medicine.Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations ( 2001).National Academy Press, 2101 Constitution Avenue, NW, Washington, DC 20418
Jacobson et al., Bodybuilding, Energy, and Weight-Loss Supplements Are Associated With Deployment and Physical Activity in U.S. Military Personnel, The Official Journal of the American College of Epidemiology, Vol. 22, No. 5 , May 2012: 318–330
Here in Jackson, WY the summer guiding season typically goes from Memorial Day to Labor Day.For our professional mountain guides this means a steady increase of work from the end of May through the beginning of September, with a peak during the month of August.
This year the season lasted 105 days (May 25th through September 17th). During this time, the two guides we tested completed 64 and 62 total guiding trips.These trips accounted for a total distance 381 and 359 miles and a total elevation gain of approximately 138,465 ft and 133,500 ft, respectively.
Guide Comparison
Just for fun, we pulled data from a few professional sports seasons (MLB, NBA, MLS and NFL) to see how a season of guiding stacked-up. When comparing the sports we were only able to look at distances and intensities.This worked well for some sports, but obviously misses a few major components (jumping in Basketball, player-on-player contact in the NFL, etc.).Regardless, we thought it was an interesting comparison.
As you can see, the 105-day summer guiding seasons we measured were on-par with the 233-day MLS and the 169-day NBA seasons in total volume.On a day-to-day basis, summer guiding seems to be far more physically demanding (based on distance and intensity) than most major sporting competitions.
The Impact of Summer Guiding Season In order to gleam some insight into the physiological demand of the summer guiding season we tested two of our guides at the beginning of the summer season (May 29th) and at the end (September 17th).
Testing for our guides was based on the physiological events in our Alpinist Fitness Assessment (AFA).We looked at anthropomorphic measures, body composition, mobility, flexibility, strength, power, aerobic fitness and anaerobic fitness.
As you can see, the summer season had a dramatic, mixed effect on our guides.
On the positive side, both guides lost a considerable amount of body fat during the season (2.6kg and 2.0kg).Additionally, both male and female guides also improved their general strength and climbing-specific grip strength.Finally, based on their broad jump scores, both guides also drastically improved their lower-body power.
Anthropomorphic Test Results (Male and Female)
Performance Test Results (Male and Female)
On the negative side, our guides both saw decreases in flexibility and mobility. These declines were more pronounced in our male guide, who saw downturns in all three measures (FMS Overhead Squat, FMS Shoulder Mobility, and Sit and Reach). Our female guide regressed in her FMS Shoulder Mobility, but maintained her FMS Overhead Squat, and Sit and Reach performance. However, it should be pointed out that our female guide continued to practice yoga during the season as a supplement to her guiding.
The most unexpected results we found with our guides were their scores during the Treadmill VO2 Max Test. Both athletes saw slight declines in their aerobic capacity (VO2 Max). Results on their aerobic threshold scores were split (female guide slightly increased and male guide slightly decreased). However, both athletes saw moderate gains in their anaerobic threshold (3.5% increase for both).
The decreases in overall aerobic capacity and aerobic threshold were surprising.However, since, according to Dr. Len Kravitz, “[Anaerobic] threshold is the most important determinant of success in endurance-related activities and events” the increases in anaerobic threshold seem to support the fact that both guides are more aerobically fit despite their declines in aerobic capacity and threshold.Based on this it would have been interesting to see how our guides performed on the 15k run from the full AFA.
Of note, it is worth pointing out that both guides were recovering from respiratory illnesses during their testing, and this may have caused some complications in the data.Anecdotally, this could also be a sign of overtraining following their physiologically stressful season.
VO2 Max Test Results (Male and Female)
Recommendations (1) Guides should approach their seasons similar to conventional professional athletes.This includes dedicated pre-season training, supplemental in-season training, and off-season training.
(2) Pre-season training for guides should be focused on building a strong aerobic capacity (VO2Max), durability, and work capacity.Establishing a strong foundation in these attributes will help since they seem to be negatively effected during the season.
(3) In-season training should be built around maintaining and improving mobility and flexibility.With our guides completing a trip every 1.6 days there is very little room for in-season training.However, focusing on these two physical attributes should have a positive impact on performance without adding much additional physiological load.
(4) Guides need to pay careful attention to their nutrition and rest during the season.With little time between very physical demanding trips, recovery is at a premium.Keeping an eye on body composition and resting heart rate (measured immediately upon waking) are good ways to monitor recovery.
References 1. Nieman, D.C., Fitness and sports medicine : a health-related approach. 3rd ed. 1995, Palo Alto, CA: Bull Pub. xxiii, 711 p.
2. Massy-Westropp, N.M., et al., Hand Grip Strength: age and gender stratified normative data in a population-based study. BMC research notes, 2011. 4(1): p. 127.
3. Grant, S., et al., Anthropometric, strength, endurance and flexibility characteristics of elite and recreational climbers. Journal of sports sciences, 1996. 14(4): p. 301-309.
4. Watts, P.B., Physiology of difficult rock climbing. European journal of applied physiology, 2004. 91(4): p. 361-372.
5. Franchini, E., et al., Physiological profiles of elite judo athletes. Sports Medicine, 2011. 41(2): p. 147-166.
6. Leyk, D., et al., Hand-grip strength of young men, women and highly trained female athletes. European journal of applied physiology, 2007. 99(4): p. 415-421.
7. Zlagboard – The door to your climbing world.
8. Vescovi, J.D., T.M. Murray, and J.L. VanHeest, Positional performance profiling of elite ice hockey players. International journal of sports physiology and performance, 2006. 1(2): p. 84.
9. Ransdell, L.B. and T. Murray, A physical profile of elite female ice hockey players from the USA. The Journal of Strength & Conditioning Research, 2011. 25(9): p. 2358-2363.
10. Booth, J., et al., Energy cost of sport rock climbing in elite performers. British Journal of Sports Medicine, 1999. 33(1): p. 14-18.
11. Baechle, T.R., R.W. Earle, and National Strength & Conditioning Association (U.S.), Essentials of strength training and conditioning. 2nd ed. 2000, Champaign, Ill.: Human Kinetics. xiii, 658 p.
12. Tanner, R.K., C.J. Gore, and Australian Institute of Sport., Physiological tests for elite athletes. 2nd ed. 2013, Champaign, IL: Human Kinetics. xiv, 546 p.
13. Kravitz, L. and Dalleck, L. Lactate Theshold Training. http://www.unm.edu/~lkravitz/Article%20folder/lactatethreshold.html
Last month we looked at how to calculate power output in multimodal work capacity events.We also examined where these calculations can offer valuable insight and where they are lacking (Part I).
In this article we going to take them a step further and compare elite power outputs in cycling, rowing and Crossfit.Hopefully finding commonalities will allow us get another step closer to developing a work capacity standard for operators.
Step 1: Selecting Events Since maximum power output is inversely related to time, the first thing we needed to do was match events of similar duration.
It wasn’t perfect, but we got pretty close using the associations below.For cycling we selected maximum power output measures from World Class athletes during 1-minute, 5-minute and Functional Threshold Power tests.For in-door rowing we used 500m, 2,000m and 10,000m world records.And for Crossfit we used “Grace”, “Jackie” and “Murph” WODs.“Grace” and “Jackie” times were the fastest times reported via Crossfit online forums.For “Murph” we used the winning times from the 2015 Crossfit Games (weight vest included).
Step 2: Comparing Power With our events identified we were then able to compare power outputs.First we examined absolute power output and next we looked at power-to-weight ratios.
Absolute Power Data
Observation #1: For men, rowing allowed for the most power production during the 1-min and 5-min events.While cycling allowed for the most power production in the 30-min event for men and for all three durations in women.
Observation #2: If you remember from last month, one of the major problems with weight training power calculations is that they fail to account for eccentric power.This means that upwards of 30% of the true power output can be missed (8).As you can see, we added an additional measure to the comparison – “Multimodal +30%.”Upping the Crossfit numbers by the 30% estimate made a huge difference in our calculations for the 1-min and 5-min events – putting them on a similar level with rowing and cycling.
Observations #3: Even with the additional 30%, the power equations we used seem to breakdown drastically in the longer duration multimodal events.There are probably a few reasons for this breakdown.Some of them fall on the limitations of the equations and others are the result of data assumptions.Either way, I would not recommend using the equations and calculators for events longer than 5 minutes.This limits our scope, but definitely improves accuracy.
Observation #4:If we exclude the 30-minute events from our calculations and look at power drop-offs between 1 minute and 5 minutes then the power outputs are relatively similar.For males it is -33.9%, -41.2% and -45% (cycling, rowing and CrossFit, respectively).For females it is -28.9%, -25.1% and -38.1% (cycling, rowing and CrossFit, respectively).
Power-to-Weight Data (Watts/kg)
In my opinion this is really the holy grail assessment for most athletes – bigger engines in lighter frames.Obviously there are a few exceptions where absolute power trumps relative power (football lineman, strongmen, etc.), but for most tactical athletes more power with less weight is ideal.
Observation #1:Our Multimodal athletes are by far the heaviest.They also (according to our equations) have the lowest 1-min and 5-min power outputs, this drastically lowers their power-to-weight ratios.
Observation #2:Although I am convinced that power-to-weight ratios are vital for a tactical athlete’s performance I am confident that there is a minimum weight, below which is sub-optimal.For example, in cycling the ideal hill climber will weigh about 2.2 pounds for every inch of height.That means, if you are an average size American male (5 feet 9 inches), your ideal weight for hill climbing will be just over 150 lbs (9).
Based on what we know about rucking, an athlete’s weight is key to their performance (UCCS Ruck Study).So, 150 lbs might be ideal for a cyclist, but would likely negatively impact an athlete’s ability to carry heavy loads, which is crucial for a tactical athlete.It is also worth pointing out that the top ten male athletes at the 2015 Crossfit games averaged 5 feet 9.2 inches (close to average American height).However, the average weight was 191.8 lbs, nearly 40 lbs heavier than the ideal weight for a cyclist.
Observation #3:Male rowers and cyclists are able to produce much higher power-to-weight ratios during the shorter duration events when compared to females.These margins decrease as the event times increase.
Observation #4:Male and female power-to-weight ratios are much closer in the multi-modal, Crossfit events. However, females typically use lighter weights which allows them to move faster. This increased speed has a greater impact on power. Never-the-less, elite male and female power-to-weight ratios are nearly identical in “Jackie” and “Murph”.
Implications: Remember, the goal here is to develop a work capacity standard for tactical athletes.So, what do our comparisons tell us about using power to develop a possible standard?
1. Based on the inherent limitations of the power calculations we need to focus on events of around 1-7 minutes.
2. A proposed standard should likely be categorized by weight (i.e. power to weight ratio).This would allow for similar standards for males and females.However, there should either be a minimum weight standard, or slightly higher power to weight ratios for smaller athletes due to the importance of weight for the tactical athlete.
3. The elite power outputs presented in the article are pretty far outside the abilities of most athletes so we will need to scale down the standards.
4. A generalized work capacity standard based on power output seems to be possible.Such a standard should allow for consistent application across modes.
What’s Next: We will throw together what we have learned about power and the results from our Work Capacity survey and offer a few suggestions.
References: (1) Carmelo Bosco PL, and Paavo V. Komi. A Simple Method for Measurement of Mechanical Power in Jumping. European Journal of Applied Physiology and Occupational Physiology 50: 273-282, 1983.
(3) Karduna AR. Introduction to Biomechanical Analysis, in: Biomechanical Principles. p 20.
(4) Keytel LR, Goedecke, J.H., Noakes, T.D., Hiiloskorpi, H., Laukkanen, R., van de Merwe, L., Lmabert, E.V. Predictions of energy expenditure from heart rate monitoring during submaximal exercise. Journal of Sports Science, 2005.
(5) Knudson DV. Correcting the use of the term “power” in the strength and conditioning literature. Journal of Strength and Conditioning Research 23: 1902-1908, 2009.
(6) Lakomy HKA. Laboratory measurement of human power output during maximum intensity exercise. Physical Education 28, 1993.
(7) Steiler S. Physiology of an Elite Rower. 1996.
Over the course of the next six weeks, the Mountain Tactical Institute will be working closely with a group of high school freshman consisting of both boys and girls at a local high school.Our work with them will be to teach the hang power clean and hang power snatch and measure which is more effective in enhancing sports performance.
What Other Have Said
One study suggested that it takes a full 20 weeks for the students to fully comprehend the fundamentals and properly execute the lifts. During this study student athletes only met twice a day for 40 minutes during each session for 15 weeks, and it suggested that it was not enough time to conduct proper training.(1)
A second study suggests that weightlifting was remarkably safer than many other sports that teenagers regularly participate in. This study also went on to state that school age children tend to learn the movements with multiple sets of three to five repetitions. (2)
Another study stated that Olympic weightlifting was 87 percent more likely to produce greater improvement on balance than traditional resistance training.This study is also suggests that Olympic weightlifting will accelerate positive training adaptations ultimately leading to a competitive edge. (3)
Unfortunately, there are no studies that assess the effects of these movements in relation to sports performance, let alone establish which one is more effective at creating increased sports performance.
Study Design
We will begin by testing the athletes by assessing vertical jump using a Just Jump vertical jump test pad by Power Systems, as well as, timing them on ourPro Agility Drill, which consists of a 5 meter sprint starting from a standstill, change of direction, a 10 meter sprint followed by a change of direction, and finishing with a 5 meter sprint back to the start.The student athletes will then be divided into two groups of equal gender and ability and conduct training three times a week for a total of 2.5 hours each week for six weeks.
The progressions for teaching the hang power clean and hang power snatch will be based on current USA Weightlifting literature.One group will primarily focus on training for the snatch, and the second will primarily focuses on training for the clean.Accessory work will also be included and be comprised of pressing and squatting movements, as well as chassis integrity.Upon completion of the training, we will reassess the vertical jump and pro agility drill.What we hope to determine is which lift is more effective at creating improvements after the conclusion of the six week training cycle.
Additionally, we are interested in discovering if the students are able to grasp the complexity of the lifts in the short time frame.The general misconception from those not familiar with the sport is that weightlifting is that movements are too complex and dangerous to teach to students athletes. However, findings from this study will help guide us in developing programming for future student athletes, and identify the time necessary to develop the skill set to properly execute technical lifts such as the snatch and clean and jerk.
The outlook on this study has already stirred quite a bit of debate in the office between Rob and the coaches, and we look forward to discovering the findings from this training program.
References:
Cissik, J. (1999) Teaching the olympic-style lifts to college students.NSCA strength and conditioning journal, 21 (3), 9-14.
Faigenbaum, A., Polakowski, C. (1999)Olympic-Style Weightlifting, Kid Style. NSCA strength and conditioning journal, 21 (3), 73-76.
Chaouachi, A. et al. (2014) Olympic weightlifting and plyometric training with children provides similar or greater performance improvements than traditional resistance training. Journal of strength and conditioning research. 28 (6), 1483-1496.
As we mentioned back in August (link), The Mountain Tactical Institute (MTI) is partnering with California State University, Monterery Bay, GRIT Strength and Conditioning in Austin, TX and Dr. Eric Martin to take a revolutionary look at improving pull-ups.
We are hoping the begin the training on 12 OCT and have designed the program in such a way that it can easily be added to any individual or group training plan.If you are looking to improve your pull-ups or have a group that is interested in improving their pull-ups, send an e-mail to:adam@strongswiftdurable.com.
It couldn’t be simpler – we provide you with two pull-up specific training sessions per week. You add them to your current program wherever you have room. Then, follow these three rules:
Perform your regular 3-6 training sessions per week (no more than 4 of those sessions devoted to resistance training).
Try to limit upper body resistance training to 2-3 times per week
Try to limit lower body resistance training to 1-3 times per week.
The US Marine Corps Reference Publication (MCRP 3-01A) teaches a similar technique (2):
