QUESTION

I was hoping to begin either your Navy PST or CCT/STO PAST prep program soon, but would like to continue training maximal strength during this program. (I was thinking some kind of minimalist barbell training on the three days calisthenics are programmed). Which of your strength templates, if any, would be good to pair with the Navy PST or CCT/STO PAST prep programs to maintain maximal strength during this time period?

ANSWER

QUESTION

I’ve seen your videos on how to make the sand bags filled with the rubber mulch and sand. I’m looking to make something similar for a rugby team I help coach. All I’m finding are top loading duffell bags, which are canvas. They dont look like the bags you use in the video. And they have a clip and a strap that I dont see on the video. Can you point me to the company you get the bags you use or the type of bag that it is?

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QUESTION

I have a question in regards to your Sandbag ethos programming. I’m an EMT, work pretty long hours and usually keep a 75 pound sandbag in my truck so I can take a few minutes at the station to work out in between calls. I see your program has some pretty sick conditioning metcons in it, however, I also see some longer cardiovascular work such as 3 mile runs which really aren’t that long (20 minutes or so) but from what I saw, it may prove difficult to run away from the station while I’m on the clock. My question is, can I subtract some of that other work and simply perform the sandbag routine and still benefit from the program in my conditioning? I can run in the mornings before work or after. But sometimes, time is priority.

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QUESTION

Any field craft methods to modify duffle bags, Alice packs and or make sand babies for equipment the unit or base gym does not have.

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QUESTION

I’m looking over the Stamina Training Cycle and I have a few questions:

1. How long is the rest period in between the workouts? Is is one after each other or do we have a 5-10 minute break before we begin the next workout?

2. How much calorie and protein intake do you recommend for these long sessions? I don’t want to lose strength and mass but I still want to gain the effects of this training program.

ANSWER

QUESTION

I had a thought yesterday while I was riding my mountain bike.  It was a trail in an area that was once a strip mine for coal.  It has many short but steep climbs and descents.

As I would approach these short climbs I would pour lots of effort into my fat bike to get up the hill then coast on the back side.  At points when I get a few in a row or even some of the larger ones the effects on me seemed build from previous efforts.  Would this have the same effect on my fitness as work capacity sessions or are work capacity sessions different since I’m lifting weights during them?

Not trying to change or substitute my training…just a question that came to mind as I rode.

ANSWER

QUESTION

Thank you for all of the follow up emails. It’s reassuring that you care enough about your clients as you do your programming.

Unfortunately, I have not been able to start my program yet because of current scheduling issues and finances. However, I WILL use the program I’ve purchased as soon as things “even out” a little more.

My only question would be…is there a time limit or expiration date for the program that I bought?

Thank you and once I begin training I will keep you posted on the results, which I cannot wait to see myself.

ANSWER

QUESTION

Years ago, I was following your daily workouts (2009-2011), and then I slipped into crossfit.  Not bad…  but not ideal.

I’m 42, retired Air Force, and 2.5 years post-peritoneal Mesothelioma .

Sport specific – I ride dirt bikes, and motorcycle trials.

I need endurance, and strength, but no ruck specific stuff.

I currently am 5’8”, 195 lbs.  Can squat 345 X 5 (I’m out of weights @ that point), can Deadlift it for 10…  pullups I’m good for 6-8 “good” ones with no kip.

So.  Which plan?

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What is the most challenging strength program that MTN, have to offer?

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QUESTION

I’ve been working through Operator Achilles V2 (in week 4 now).  The strength and work capacity components are awesome and I’m really enjoying them, but my running has really been hindered by some lingering MTSS issues.  As a fellow S&C professional, I can make my own mods and did so this week (reduced the 6 mile assessment to a 2 mile moderate-pace), but as the designer of the program, I’d really like your input if you have time.  Let me know your thoughts and if you want any further info.  Thanks for all you do for the profession.

ANSWER

QUESTION

I purchased your apft plan and have an apft in 5 weeks should I start the plan from the beginning or should I modify it at all? Thank you

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QUESTION

My goal is to climb Denali next season. I have one year to get as physically ready as possible and will be using your programming. I am physically pretty strong upper body wise but endurance and lower body is something I plan to work on (24 years old, played college baseball, currently work a desk job, about 160lbs and 5’7, BF% is estimated to be ~16%, workout 5 days a week).

I am currently working through Johnny to establish some more base fitness and was planning to go through the base fitness progression (programs after Johnny, in order) ending with the Denali specific programming near the climb. Is that the progression / plan you would propose? I would also plan, if possible and okay, to come visit the Institute in Jackson prior to starting the Denali specific programming so you could asses were I was at / make any last minute tweaks. Thanks for the feedback!

Second, a few training questions so far based on the Johnny program:

-when you say something like “Barbell complex @65” or “Power Clean @ 95” -> does this mean 65 and 95 total pounds with bar or without bar?

-“(1) work up to 1RM” Does this mean work up through the course of multiple training sessions or work up to the 1RM max during that session?

Thanks and looking forward to working “with you” over the next year.

ANSWER

QUESTION

I have used several of your plans with great success.  Thank you for that!!

I have recently come off of a 3-month injury leading into a 2 month Field Excercise. I am behind on running and all lifts. I will be going to EBOLC, sapper school, and taking the ACFT within the next few months.

Which training plan of yours would be best to help with preparing for all three of those and getting back into fighting shape?

Thank you!!

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What packs have you found to work best for ruck running?  I’ve tried my old school Alice pack but it bounces around a lot which is very uncomfortable. Any advice would be great. Thank you.

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The post Q&A 8.8.19 appeared first on Mountain Tactical Institute.

By Rob Shaul

BUY Packet and save 30% NOW

OVERVIEW 

REQUIRED EQUIPMENT

• Fully-Equipped Functional Fitness Gym including bars, racks, bumpers, plyo boxes, sandbags
• 25# Weight Vest, IBA, or back pack
• 45# Ruck

COMMON QUESTIONS

What order should the plans be completed it? 
We recommend the order listed above, I, II, III, IV, V, and VI

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

What is the difference between the Busy Operator Plans and Greek Hero plans or Daily Operator Sessions
1. Session Duration – The Busy Operator plan training sessions are designed to last 35-45 minutes. The Greek Hero/Daily Operator gym-based sessions are designed to last 60 minutes, and some endurance sessions can extend to 75-90 minutes.

2. Tactical Agility is not trained in the Busy Operator plans.

3. Both Series are designed as day to day programming for tactical athletes, but the Busy Operator Plans are designed for Tactical Athletes who can’t commit to train 60+ minutes per day.

I’m a Tactical Athlete and have plenty of time to train each day, but why shouldn’t I just do the Busy Operator Sessions to save time?
There is no shortcut in fitness training. Training 35 min/day won’t leave you as fit as if you trained 60 min/day. If you have the time, do the Greek Hero or Daily Operator Sessions.

What about nutrition?
See our Nutritional Guidelines HERE.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculators are listed as an exercise.

Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.

How do I access the plan?
You can access the plan via username and password either through our website or through our app ((Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

More questions? Email coach@mtntactical.com

The post Packet Focus: Busy Operator Training Packet appeared first on Mountain Tactical Institute.

By Rob Shaul

In my programming rubric, “Work Capacity Events” are extended bouts of cardiorespiratory and muscular stress at high, but submaximal levels. Work Capacity is where it all comes together – aerobic base, sprint cardio, raw strength, strength endurance, and mental fitness.

Gym Based Work Capacity Efforts are multi-modal, intense events lasting up to 30 minutes. These combine Aerobic Base + Aerobic Power + Muscular Strength + Muscular Endurance – or the ability to perform at a high percentage of VO2 max, with a high percentage of muscular strength.  Understand that Anaerobic Training cannot be continued on forever, unlike steady-state aerobic exercise – which is why I try to limit these events to 30 minutes.

Anaerobic work is so intense cardiac output exceeds oxygen consumption, glycogen (carbohydrate) replaces fat as the primary fuel source. But glycogen is metabolized and broken down into lactic acid. We believe Anaerobic events are the type most probable in an intense/dangerous tactical or mountain situation – movement under fire, ground pursuit, hard, fast final push to the summit.

Gym-based Work Capacity efforts are Anaerobic training and are so intense that the athlete will fail in a relatively short time (<1 hour.)  Intense work capacity efforts trains the athlete to tolerate lactic acid, and train at a higher percentage of his or her VO2 max. The athlete develops a higher tolerance for intensive endurance-type exercise.

In MTI programming, when you see “Work Capacity” as one of the training session objectives, what follows will be 1-3 work capacity “events” depending on duration. I generally program events with target durations of 5, 10, 15, 20 and 30 minutes.

Most individual training session will have 2-3, 5-minute work capacity events, 1-2, 10-minute events, or a single 15, 20 or 30 minute event. I consciously design the events, and format in the event to match the intended duration.

In the perfectly designed work capacity event, the athlete will reach cardio and muscular failure right at the end of the prescribed event duration.

I’ve found over the years that work capacity event design is as much an art as science, but beyond the duration, there are several mistakes I’ve made and seen in work capacity event design which negatively impact the intent to “work capacity.”

(1) Prescribing Load which is Too Heavy.

Crossfit founder Greg Glassman is credited with popularizing gym-based multi-modal work capacity events which include barbell or dumbbell exercise. One of the common mistakes I’ve made myself in designing these, and have seen in other coaches and programming course students, is making the prescribed load too heavy.

If the load is too heavy for the free weight exercise in the event, the athlete will have to “break” the reps, which results in a short rest, and subsequent decrease in heart rate. By definition, coaches what to keep the heart pumping throughout the work capacity event, and stop because the load is too heavy works against this.

See the 5-minute work capacity event below, and the two different loads for the Power Clean. (Note, “75/115#” = women use 75# and men use 135#)

(1) 5 Rounds for Time

• • 5x Power Clean @ 75/115#
  • 5x Burpees
  • 5x Box Jumps @ 20/24″

(1) 5 Rounds for Time

• • 5x Power Clean @ 115/185#
  • 5x Burpees
  • 5x Box Jumps @ 20/24″

In the top example, most mountain and tactical athletes we work with will be able to complete the 5x power cleans in all 5 Rounds unbroken – though doing so would be progressively harder. However, in the bottom example, after the first round, most athletes would have to “break” the power cleans into sets of 1-2 reps because of the loading and strength – thus allowing a cardio rest.

The bottom event is an example where the load is too heavy for a work capacity event.

Identifying the proper loading for these events is where the “art” of work capacity design comes in, as well as the coach’s experience with his/her athletes. As well, understand that for MTI, fitness programming’s focus is outside performance. What this means is I’m less concerned with the athlete’s finish time with this event, and more concerned with ensuring he/she works hard for at or near the 5 minute duration.

What if I had a strong athlete smoking through the 75/115# Power Cleans in the top example and looking to finish this event in 3 minutes? I’d modify the event on the fly for this individual. I’d say, “boy Johnny, congrats on being so strong!  Change it to 8 rounds!”

(2) Overworking The Shoulders, Low Back or Grip.

See the example work capacity event below. See the problem?

(1) 6 Rounds, Every 90 Seconds, wearing a 25# Weight Vest

• • 10x Hinge Lift @ 95/135#
  • 10x Swings @ 16/20kg
  • 4x Prone to Sprint

In this example, the athlete’s low back will get smoked, and he/she may need to rest prematurely because every exercise in this work capacity event is low back intensive, including the prone to sprints in a vest. Each time the athlete pushes himself up from the floor, the low back is worked.

Here’s another example which overloads the shoulders:

(1) 6 Rounds, Every 90 Seconds, wearing a 25# Weight Vest

• • 8x Push Press @ 65/95#
  • 8x Sandbag Burpees @ 40/60#
  • 4x 1-Arm Dumbbell Snatch @ 25/35#

In this example, it’s likely the athlete will need to stop and rest, no so much because of the loading, but because every exercise in this event hammers the shoulders. This is bad design.

Finally, here’s an example which overloads the grip:

(1) 15 Minute AMRAP (As Many Rounds as Possible)

• • 10x Dumbbell Hinge Lift @ 25/35#
  • 20x Step Ups holding Dumbbells @ 25/35#
  • Run 200m with Dumbbells

Would this work the grip? Absolutely. Would the athlete likely have to stop and rest multiple times because his/her grip is smoked? Yep …. and with every stop, the heart rate slows down, negating the cardio intent of work capacity training.

(3) Not Working the Legs.

The legs are the biggest muscles in the body, and it’s difficult to push heart rate without working them. See the example below:

(1) 6 Rounds for time

• • 10x Bench Press @ 75/135#
  • 3/6x Mixed Grip Pull Ups
  • 10x Sit Ups

Would this event raise the athlete’s heart rate? Yes … but not to the near panic-level breathing we’d like to see. Replace the 10x Sit Ups with 15x Box Jumps and the effect on the heart rate would be dramatic. Remember … work capacity trains both strength and cardio, simultaneously. To do so, you have to work the legs.

(4) Garbage Reps

The focus of avoiding “Garbage Reps” in work capacity event design is to help preserve knee health.

“Garbage Reps” are loaded, deep squat or lunge movements not heavy enough to build strength, and generally designed as part of a work capacity effort.

Here would be a work capacity event example from my own programming:

(1) 10 Rounds for Time

• • 10x Back Squat @ 95/135#
  • 5x Scotty Bobs @ 15/25#
  • 10x Box Jumps
  • 10x Ankles to Bar

Those 100x Back Squats are the “Garbage Reps” – and I’m concerned about the effect of this type of high volume, light to medium load in a work capacity event on long term knee health. Years ago I began to consciously eliminate this type of effort from MTI’s work capacity event design for mountain and tactical athletes.

Again, “Garbage Reps” are high volume, lightly or moderately loaded, deep squatting or lunging exercises in a work capacity event. Exercises to avoid:

• Lightly loaded lunging movements including high volume, loaded, walking lunges, in-place lunges, Rob Shauls, Curtis P’s, overhead walking lunges, etc.
• High volume squatting movements including hand squat cleans, overhead squats, front squats, back squats, goblet squats, wall balls, etc.

Importantly, bodyweight lunging or squatting movements (unloaded) don’t count as “garbage reps” and can be prescribed, however, I rarely do this. Why? Shuttle sprint repeats work the legs, hammer the lungs, and don’t involve deep knee flexion, and are incredibly transferrable to outside performance.

As well, some light or moderately loaded deep squatting or lunging movements in MTI programming design are purposely used to train strength. The best example of this are Quadzillas, which use light dumbbells and are specifically designed to train eccentric leg strength for skiing and downhill hiking/running.

As well, loaded exercises which use the legs, but don’t involve deep knee flexion are not Garbage Reps and can be prescribed in work events. Examples include power clean variations and hinge lift variations.

Some of MTI’s older and legacy plans still have Garbage Reps prescribed in work capacity events. When I see these changed to sprints, box jumps or something similar which work the legs but aren’t Garbage Reps.

(5) Too Many Exercises

I went to one of the first Crossift Certifications – way back in 2005, and I distinctly remember Glassman caution not to use too many exercises when designing these work capacity events. “Two to three are best” he said.

I had just started coaching then – part time, but as soon as I returned to Wyoming totally forgot Glassman’s wisdom and began designing work capacity events with 5, 6, 7 and on up different exercises. My events would look something like this:

10-1 Countdown for Time

• • Hinge Lift @ 135/185#
  • Scotty Bobs @ 15/25#
  • 2x Swings @ 16/20kg
  • Box Jumps @ 24″
  • Pull Ups
  • Ball Slams @ 25#
  • Keg Lift

I would forget all about weightroom flow, limited equipment, limited space in this design, and get caught up not in how effective the event trained the fitness goal, but rather how hard it was, and how clever I could be in grouping multiple exercises together.

In all my program design, as I’ve learned, and improved, stuff has been cut away. With myself, and with coaches who’ve worked for me, at first you just make stuff too darn complicated, or “sophisticated.” We often say “sophisticated design is immature” …. and that after running through a this event myself I’d realize it had 4-5 too many exercises, and was just overly complicated and stupid. Today, this event would look like this:

20 Minute AMRAP

• • 10x Hinge Lift @ 95/135#
  • 5x Scotty Bobs @ 15/25#
  • Run 200m

(6) Complicated Rep Counts

This is a simple mistake, but important one. The rep count for the different exercises in a work capacity event need to be easy to remember. So, instead of this complicated to remember rep scheme:

8 Rounds for Time

• • 7x Power Cleans @ 75/115#
  • 13x Burpees
  • 4x Prone to Sprint

Use this:

8 Rounds for Time

• • 8x Power Cleans @ 75/115#
  • 8x Burpees
  • 8x Prone to Sprint

Questions, Comments, Feedback? Email rob@mtntactical.com

You Might Also Like Garbage Reps

The post 6 Common Mistakes in Work Capacity Event Design appeared first on Mountain Tactical Institute.

Military / International Relations / National Security

Poland: Caught in the Crosshairs, Hoover Institution
The Army’s next infantry assault buggy might be a classic ‘G.I. Joe’ battlewagon, Task & Purpose
Russian nuclear engineers killed by explosion, Al Jazzera
Norse Heathenism believing airman gets beard waiver granted, paves way for more religious exemptions, War is Boring
Deterring and Defeating Chinese Neo-Imperialism, Small Wars Journal
Marine major who emailed classified information to warn of a potential Afghanistan insider attack should be retained, panel finds, Marine Corps Times
Soldier accused of stealing 43 pairs of night vision goggles from Fort Bragg due in court, Stars & Stripes
Eid al-Adha attack kills Filipino soldiers, child in Sulu, Al Jazzera
Ukraine’s president offers citizenship to Russian political refugees, Reuters
U.S. Military Calls ISIS in Afghanistan a Threat to the West. Intelligence Officials Disagree., Homeland Security Newswire
Making Sense of U.S. Arms Sales to Taiwan., Rand Corp.
WWIII the only option to reboot the world?, Pravda Report
The Marine Corps has reinvented itself throughout its history. The new Commandant is doing it again., Task & Purpose
Why Are the Taliban Reluctant to Declare a Ceasefire?. The Diplomat
Army Chief of Staff Gen. Mark A. Milley’s Four Myths of War, Small Wars Journal
NATO jet chased off by aircraft escorting Russian defense minister’s plane, Moscow says, The Hill
Military probes possible friendly fire in Marine death, Politico
Deep in the Mountains of Honduras, Few Know What this U.S. Military Task Force Does, Small Wars Journal
A-10 re-winging completed, will keep Warthog in the air until late 2030s, Air Force Times
Russia Orders Evacuation of Village Near Site of Nuclear Accident. NY Times
Rocky Bleier’s vulnerability on display in documentary following his return to Vietnam, Stars & Stripes
Coast Guard officer on Maine-based ship relieved of command, Stars & Stripes
Commandos’ Behavior Prompts Pentagon Review of Special Operations Culture, NY Times
FBI seeking to question alleged Al Qaeda operative in Brazil, Reuters

Homeland Security / First Responder / Wildland Fire

Mass Shootings Give Rise To Bullet-Resistant Backpacks, In Homeland Security
Border Numbers Dip Below 100k For 1st Time In Months, In Homeland Security
Mont. lab provides firefighters with insights and tools to battle wildfires, Fire Rescue 1
Good for Google, Bad for America, Homeland Security Newswire
To avoid future “El Pasos” and “Daytons,” it’s time to invest in prevention, Brookings
The Notre-Dame fire: Battling “something bigger than life”, Fire Rescue 1
NYPD Officer Dies by Suicide—8th this Year, Police One
Rikers Island officers save coworker from brutal sexual assault, LE Today
What’s new in fire department apparatus bay design and technology, Fire Rescue 1
Protestors threaten ICE contractors, their kids and pets: “We know where all your children live”, LE Today
Are mass shootings in America actually “lost cause terrorism”?, LE Today
5 children killed in fire at Pa. daycare center, Fire Rescue 1
The dirty dozen: Updating the ’10 deadly errors’ of policing, Police 1
Wildfire Devastated Town Offers $20K Signing Bonuses to Officers, LE Today

Mountain

6 Weeks to Stronger Fingers: Anticipating and Avoiding Injury, Climbing Magazine
Wolf Tried To Drag Camper From Tent At Banff National Park, Unofficial Networks
Industry Buzz: Hobie, ORU, microplastics in our rain, a hiker death, Mystery Ranch’s climbing packs, and more, SNEWS
Road Kill Costs Millions, Endangers Lives, and Hurts Wildlife Populations. Here’s a Plan to Fix That, Outdoor Life
Mikaela Shiffrin Joins Adidas In Multi-Year Partnership, Unofficial Networks
Why Thru-Hikers Are Obsessed with Fantasy Books, Outside
New Eberlestock Technical Hunting Apparel!, Eastmans
More Multiyear Snow Droughts Are Probably in Our Future, Adventure Journal
We Tried to Do Vanlife Right. It Broke Us Down., Outside
Lessons from Extreme Adventures with Jerry Holl, Julie Hotz and Ryan Higginbotham, REI Co-Op Journal
Police Believe That Criminals Cut Sea-To-Sky Gondola Cable Causing A Major Disaster, Unofficial Networks

Fitness / Health / Wellness / Nutrition

The fertility business is booming, The Economist
Mail-in DNA test results bring surprises about family history for many users, Pew Research Center
The Secret to Better Performance? Restful Sleep., OUtside
Up to half of patients withhold life-threatening issues from doctors, Science Daily
Teen vaping tied to marijuana use, Reuters
The World Happiness Report and the science of personal happiness, Stuff.co.nz
Here’s What It Takes to Feed an Entire NFL Team, Muscle & Fitness
5 Science-Backed Weight Loss Exercises That Just Work, Yahoo
5 Red Flags To Look Out For When Choosing a Personal Trainer, Muscle & Fitness
Eating Red Meat Tied to Increased Breast Cancer Risk, NY Times
Eating Red Meat Tied to Increased Breast Cancer Risk, Web
Your Guide to ‘Female Viagra’, Web MD
Opinion: Five things I wish I knew earlier in my journey with chronic pain, STAT
Is Doing Too Many Reps Killing Your Strength and Muscle Gains?, Stack
The Fine Art of Drinking the Right Amount of Water, Outside

Interesting

Why aren’t there any left-handed quarterbacks in the NFL?, Stars & Stripes
Portland, Oregon, braces for far-right rally and counterprotest, Stars & Stripes
The Rural America Death Spiral, Real Clear Defense
Blue Origin Files Protest Over Flawed’ Air Force Launch Procurement, Real Clear Defense
The Best Multi-Tool, NY Times
The Truth About Asia’s Elephant Tourism, The Diplomat
Marine who sent Nazi imagery to ‘Terminal Lance’ creator gets busted down to private, Stars & Stripes
Uber lost over $5bn in the second quarter, The Economist
The Best (and Mostly Affordable) Classic Cars You Can Buy from 1985-1995, Gear Patrol
Ancient pigs endured a complete genomic turnover after they arrived in Europe, Science Daily
The New Ford Ranger Was Outsold By The Notably Ancient Nissan Frontier, Gear Patrol
NASA’s First Water-Powered Spacecraft Successfully Orbits Earth. Mashable India

The post Arete 8.15.19 appeared first on Mountain Tactical Institute.

QUESTION

Love your plans and have been following them for a while now! I just had a quick question I know the diet philosophy Rob talks about but is there a goal for calorie consumption? I am currently 190 but am really hoping to put on size. Thanks!

ANSWER

QUESTION

I’m currently in the guard, and have severely laxed on my PT. I used your APFT plan to pass my PT test back in January and haven’t done much since. I’ve looked at the plans and am thinking about purchasing a packet but not sure which to choose. Virtue or Greek hero.

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I’m thinking about purchasing your ruck based plan for SFAS. My only question is that I’m about 11 weeks out and I’d like to use every bit of time I have to crush SFAS. Is this the best plan for that time span? Do you recommend something between now and the 8 week plan?

ANSWER

QUESTION

Is there a break between sets of barbell complex exercises?

ANSWER

(1) 5 Rounds

Barbell Complex – Increase load each round and reach your Barbell Complex Max Load at Round 5

Hip Flexor Stretch

– Rob

QUESTION

ANSWER

QUESTION

I hope you’re well. When convenient, will you please let me know if there’s a push up/pull up combo or progression that can be used for the V-sum score? Sadly, there isn’t a climbing gym within two hours of my home; but I’d love to take the assessment and complete the subsequent training (I’ve already purchased the plan).

ANSWER

Upper body push and pull strength have little to do with V-sum performance. Much more important is finger strength.

Start doing a Hang Board 5×10 3 times/week, and a Hang Board Primary Position Complex  2 times/week.

Work up to doing a Hang Board 10×10 4x/week and a Hang Board Primary Position Complex 2 time/week.

– Rob

QUESTION

I’m looking to purchase one of your programs, but am unsure if I’m of the right demographic. I’m a 28 year old civilian female who was never able to join the military due to vision problems (inoperable). Despite that I’ve always wanted to at least be as fit as those that do serve. I’ve struggled for years to get there on my own and recently ran across your site. I’m very intrigued by your programming, After some poking around I’ve been thinking of going with Humility first, as I feel I rely too heavily on the barbell and have neglected my relative strength. I also like Fortitude as my endurance could also use work- I’m a bit of a meathead clearly. After either, or both if you recommend, I was hoping to do the Greek Hero series. However, I train martial arts several times a week and am unsure how to balance the two. Ultimately though, I’m curious if my lack of military training will be a large hindrance to my doing well with your programming.

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QUESTION

My goal is to maintain a baseline of fitness for general outdoor activities and the ability to easily throw on a pack and do an 8-10 mile day hike or 15ish mile weekend backpacking trip without any additional ramp up. If I have a larger trip coming up I’ll switch to the appropriate event plan, i.e. Big Mountain, Peak Bagger, or whatever’s appropriate. Since I joined MTN I’ve been using the Greek Heroine series, which I’ve liked. It seems like in a couple Q&As recently you’ve recommended using the Game Warden series for baseline fitness between events. Is the Game Warden series your newer recommendation, or what’s the rationale for choosing between Game Warden and Greek Heroine?

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QUESTION

I enjoy your programs very much, I just would like your recommendation on which plan you prefer for being at a bare base with little equipment? I purchased one of your sandbags as well.

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QUESTION

I am curious about the run calculator and how it works. My main question is how much time can be expected to drop utilizing the calculator and run improvement exercises/intervals. For example, if I run a 15 minute 2 mile and followed either the 2 mile run plan, APFT plan, or even the Ruck based selection plan how much improvement would I reasonably expect to see?

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QUESTION

I am going from Humility to the Back country plan next week.
FYI. I have completed this plan for the last 3yrs leading into my guiding/hunting season.

I have a trip for 14 days to the Yukon and it will be a combo of Horseback and Backpack hunting  so not overly difficult. But then I  will have 6 days at home and then leave for a 8day pure backpack hunt for mountain goat in Kodak island.

You always mention finish plan directly leading up to trip, but I am unable to do this before my pure backpack hunt?

Am overthinking this?

Should I handle this any different or just complete the plan and head out?

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I am an active duty US Marine looking for year-round programming in
order to build all-around fitness. I’ve never had any issues with
hiking and the majority of my time is spent doing staff work so I
don’t feel like rucking would be valuable use of my time, but ideally
I’d like to be able to maintain fitness for whatever may arise and be
capable of performing well in a PFT/CFT at any time.

I recognize there probably isn’t any one plan that will give me
everything all the time so I’m interested in finding a rotation of
plans that will allow for progression across all mediums. I’m
particularly concerned with building my running speed over
medium-to-long distances, increasing overall strength and
work-capacity, and preventing injury.

Thank you in advance, any guidance is appreciated.

ANSWER

QUESTION

Do you guys have any reference in Seattle area?  I am located at Seattle area and my son is trying to pass westpoint CFA testing, but his basketball throwing is not good, do you have any recommendations for a physical training, your reply will be appreciated.

ANSWER

QUESTION

I am looking for a plan for a US marshals academy. Would the Fletc PEB plan suffice or would you recommend something else?

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QUESTION

I’m active duty coast guard and I wanna get stronger but at the same time build endurance and look better. I’m usually on a boat for 2 months and have roughly 2 months where I have a better opportunity to workout. I was wondering what plan you recommend when I come back for my next 2 months.

ANSWER

The post Q&A 8.15.19 appeared first on Mountain Tactical Institute.

QUESTION

Is it feasible to perform the ACFT Improvement Plan in the morning in conjunction with the Rucking Improvement Plan in the evening after work (more specifically the block of weeks which train the 6 mile ruck assessment)? I’m relatively fit and want to ensure that I’m training all aspects of military fitness, but want to minimize injury. Any advice would be appreciated.

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QUESTION

I am a cop in Philadelphia, having trouble putting on size. I had the same issue in the army. I have a super fast metabolism. I want a plan that will add size but still keep my core tight , because we fight a lot with bad guys in Philly. So I guess what I’m asking is what would you recommend to but on size but still maintain endurance?

ANSWER

QUESTION

I am greatly interested in the monthly subscription but, have many questions!  First I am not 100
5 sure where to start.  Im a 30 year old Active Duty Marine in OK physical condition.i have tried SEALFit for a number of years and haven’t  worked past the first few week preliminary plan to even start the 8 week program.  What I need is a better base I need to slow down and develope better roots of fitness and strength.  So my question is where do I star? I see “base” workout plans with many sub catagories and not sure what road to take.  My end goal is to Prep for A&S / MARSOC 2-2.5 years down the road (with an actual goal of SOCS attached to MARSOC not actually a Raider- shooting for stars hoping to land on clouds). One last question, are the work out plans printable, or PDF downloadable, or does it require internet access?  How compatible is it with apple?  Thank you so much for your time all info is greatly appreciated.

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QUESTION

I’m just about to start Week 2 Build phase (Everest Training Plan). I feel healthy and strong. I was wondering if the easy pace per mile was programmed as a maximum or minimum pace for the longer runs. I’ve been running faster than recommended but understand that this could cause more fatigue or potential injury, etc. Is it ok to run as fast as I feel comfortable? should I make myself slow down and stick to the advised paces?

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Also, I suffered an injury during box squats yesterday. It was a sharp pain in my adductor area that reached its most severe pain when I was low and pressing up. Since then it’s radiated around my ham and quad and caused discomfort in the back of my knee. I seem to remember something similar that came and went a few years ago when climbing. After my self diagnosis from internet research it seems like it could be a minor impingement.

As you know, I’m on a tight training schedule. Given that, would you rest a day (more – until it subsides)? Or continue with the program and avoid exercises that antagonize it?

I want to push through – in my previous experiences most injuries will sort themselves out.

What do you recommend?

QUESTION

I’m nearing the end of a trail running program and I’m looking for a program to start to get ready for ski season and gain overall body strength again. I haven’t been in the gym in quite some time and will be looking to do backcountry skiing but I’m not starting from a strong gym base. Where should I start and how should I progress later into the preseason?

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QUESTION

I used your Afghan training plan prior to deployment in 2010 – thank you for sending it to me.  It got me in great shape to run up and down mountains made of lose shale with a bunch of Army 18-25 year olds (I was 41).  Since then my son has gifted me your Combat Dive training plan (I dive for work) and he has bought a few of your plans for himself (he gets commissioned and goes active duty Army in December.)

I turn 51 in November and have a question about age.  I have found very little research on the body’s changing nutrition and supplement needs as it ages – specifically goes over 50.  What I have found on the internet says that generically the substances that help when you are younger (protein (from food and/or powder), creatine, beta alanine, etc) keep on helping performance as you get older.  It is hard for me to believe that supplement companies have not or are not specifically looking at aging athletes and what they need for their bodies to keep performing at a high ability level.  The folks I know at 50+ have a LOT more money now that they could spend on supplements and quality food than they had when they were younger.

Have you and MTI looked at this issue – nutritional and supplement needs of 50+ athletes?

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QUESTION

Just signed up for MTI and I’m looking for a good plan to fit my needs, I like strength and hypertrophy training but I’m also trying to lose weight and enjoy some short endurance cardio or circuit type training to assist with that as well  as help with just getting in overall better shape. I’ve looked at the officer sessions and those have some good training points that appeal to me but I am not a LEO, what would you recommend ?

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QUESTION

Not sure which plan is best for me? 16 year SR NCO of the ARSOF community. I recently did a 40 minute grass drill team PT event with some Co workers and realized how far i have dropped off; i was the anchor limiting our success. Current ball park times: 2000m row-6:55, 2 mi run-16:30, 5 mi run-49:00, 12 mi ruck-2:50:00. Goals: increase overall aerobic capacity with some lifting mixed in to keep my sanity (just finished 12 week conjugate lifting block). At first i was drawn to the ultimate work capacity plan, but also saw benefits of the valor plan. The plan was to do one of these then jump on a running plan, thoughts?

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QUESTION

I spent some time browsing through your plans and have been having issues narrowing down the options- hoping you can help me out. Specifically I was looking at your backcountry big game program- I guide in Southwest Montana and am looking to get better conditioned for the upcoming season. I am not sure how to gauge my current conditioning level so I am struggling with whether that plan is right for me or if I need to look at something else, also due to the fact that the season opens in just a little over a month- so I realize I may be behind but I guide through December so would need to keep the fitness level up.

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I’ve been doing the LE officer sessions and was wondering what are your thoughts about adding an extra strength workout 2x a week to bring up my bench or DL?

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QUESTION

Do you know when you will be holding the next Advanced Tactical Programming course?

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QUESTION

I have a question regarding the strength portion of the Big 3 + Run plan. From what I can see in the sample training, this program is strictly working percentage-based progressions for the 3 lifts throughout the plan. Is that correct, or do auxiliary lifts get incorporated along the way?

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QUESTION

I am a trooper in MD and a K9 handler.  We are thinking about adding dogs to our SWAT team.  I am wondering do you have a daily swat workout and what plans you would suggest for passing the initial PT test.  Thank you in advance.

ANSWER

QUESTION

I am a TAC at the United States Military Academy Prep School and was recently put in charge of the Sandhurst Team for this upcoming year. This year there is an informal Sandhurst competition at the end of OCT and then the actual international competition is in April.

I can begin training August 5^th and will have to approximately October 26-27^th for the fall competition. And then I will have from post fall competition until April to train for the international competition.

My original thought was to do 2 weeks of the Ramp-up program and then the 8 week Sandhurst prep for the fall competition and then continue the build from there.

Looking for your recommendations on how to properly program with the endstate of being ready for the Spring Competition but the fall one is mandatory for us to participate in.

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QUESTION

Quick questions for you- is there a big difference between the busy operator plans? If so, how do they differ? Thanks for the info! If it helps, I’m going to Civil Affairs selection October.

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QUESTION

I had surgery to repair torn quadricep tendon on my left knee. I am in a brace from my hip to my knee and currently have to keep my left leg straight. I looked at the MTI leg injury program but several of the exercises require the injured leg to bend. Do you have any additional suggestions?

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QUESTION

I am currently deployed and was referred to you by my XO and DET Commander. I purchased a subscription and have been browsing over the last two days, I have to say your programs look to be top notch but the selection is a bit overwhelming and I cant seem to pin point which one I want to start with, I was hoping you would be willing to take the time to help me out.

Currently, I am aboard the airfield in Kuwait so I have access to a decent amount of equipment and nutrition (which can be supplemented if necessary)

A little about me

Current stats 31 years old 73” 215lbs average build, approximately 29% BF

Initial goals 190 @ 10% BF with an overall improved fitness level.

Up until about 5 months ago I was very active with biking, snowboarding, running and two a days in the gym. I am not a stranger to putting out but also listening to my body and not over training (too much too soon). If we could work towards a program to get me back on my feet, in the gym, motivated and moving in the right direction I will be eternally grateful.

I have 6 months to dedicate to reaching my goals of (PFT and CFT high scores and possible competitions upon returning to the states. My XO also wants me to join him for a Marathon a few months after returning but that isn’t my focus right now.

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The post Q&A 8.22.19 appeared first on Mountain Tactical Institute.

Military / Foreign Affairs

Italy government crisis: Fate of coalition to be decided as PM faces removal, BBC

Army study recommends more sleep for recruits at basic, which drill sergeants will absolutely not disregard or anything, Task & Purpose
US progresses F-16 sale to Taiwan, Janes 360
Navy in the process of developing an unmanned “Ghost Fleet”, War is Boring
Army announces more deployments, sending two brigades to Afghanistan & Europe, War is Boring
A Guide to Becoming an Admiral in the Russian Navy, War on the Rocks
US Southern Command head focused on ‘day after’ in Venezuela, Stars & Stripes
The US Just Launched a Long-Outlawed Missile. Welcome to the Post-INF World, Defense One
Syria Changed the Iranian Way of War, Rand Corp
Millions more will be soon be allowed to shop on military bases. But some veterans wonder how they’ll get access., Marine Corps Times
Trade Dependence and Politicization: Lessons From the Japan-Korea Conflict, The Diplomat
The US Army Is Struggling to Staff Its Cyber Units: GAO, Defense One
Japan Officially Selects F-35B for Its STOVL Fighter, The Diplomat
Russia’s New Arms Give the U.S. Room for Pause, Real Clear Defense
Why Vanguard Bank and Why Now? Explaining Chinese Behavior in the South China Sea, Rand Corp
It Matters If Americans Call Afghanistan a Defeat, The Atlantic

First Responder / Homeland Security / Wildland Fire

Spain’s Worst Fire This Year Engulfs 25,000 Acres on a Canary Island, NY Times
California adopts country’s strictest law to curb police killings, The Guardian
French Police Suicide Rate Climbs, French Govt Is Flummoxed, In Homeland Security
What the data says about gun deaths in the U.S., Pew Research Center
Cops: We can’t fix everything. We have limits. Now it’s time for the public to step up., LE Today
California Police Deploy Knightscope Robot to Monitor Public Areas, Officer.com
New rules require Phoenix cops to report every time they point their firearm at someone, LE Today
8 firefighters, 2 residents hospitalized after garage fire spreads into Pa. home, Fire Rescue 1
Missouri Youth Football Team Choose “Thin Blue Line” Uniforms, Police One
The True Story of the Pulaski Fire Tool, Wildfire Today
Oops: Fake cop pulls over unmarked van full of real detectives, LE Today
AG Barr: “We Must Have Zero Tolerance for Resisting Police”, Police Mag
Spending on illicit drugs in US nears $150 billion annually, Science Daily

Mountain

New Regulations Could Limit the Number Of Climbers On Everest, Unofficial Networks
Seven Ways to Explore Patagonia, Outbound Collective
Hoka One One’s New Hikers Helped This Foot Pain Sufferer Enjoy Trails Again, Adventure Journal
Industry Buzz: Everest rules, Jeremy Renner, POW, OutsidePR, deadly rockfall, and more, SNEWS
The Nine Circles of Hiker Hell, Outside
prAna Offers $100K to Quit Your Day Job and Chase Your Dream, SNEWS
In The Land of Happiness, There Should Be No Tears, Arcteryx
Best Rain Jackets for 2019, Outdoor Gear Lab
The Burrito Manifesto, Freeskier

Fitness / Nutrition / Health

The rise of digital fitness: can the new wave of high-intensity home workouts replace the gym?, The Guardian
Form Swim Goggles Review: Fitness Tracking at the Pool, Gear Latest
Garmin 45: Dollar-For-Dollar This Is the Best Garmin GPS Watch For Runners, Gear Institute
Is It More Important to Run Faster or Run Longer?, Outside
Tired of Feeling Tired? Boost Your Brain Power With This All-in-One Brain Training Bundle, Futureism
Japanese Weightlifter Eishiro ‘The Tank’ Murakami Lives Up to His Nickname, Muscle & Fitness
Children Make You Happier — Once They’ve Left Home, WebMD
The Keto Diet Is Popular, but Is It Good for You?, NY Times
Regular Exercising Improves the Quality of Your Sleep In More Ways Than You Think, Science Times
Need a mental break? Avoid your cellphone, Science Daily
Kevin Hart Reminds Us that You Don’t Need a Gym to Stay Fit, Muscle & Fitness

Interesting

Amazon under fire for new packaging that cannot be recycled, The Guardian
How Life Became an Endless, Terrible Competition, Real Clear Politics
A Guide to Not Killing or Mutilating Artificial Intelligence Research, Homeland Security Newswire
RAND’s Summer Reading List for Congress, Rand Corp
Why You Should Never Borrow Someone Else’s Charging Cable, In Homeland Security
FedEx’s visionary founder is a disrupter at risk of disruption, The Economist
CAKE ‘Kalk&’: E-Moto Brand Launches 1st Street-Legal Model, Gear Patrol
Pirates, Slavers and Poachers: Violence on the High Seas, NY Times

The post Arete 8.22.19 appeared first on Mountain Tactical Institute.

By Rob Shaul

(1) There are no shortcuts.

Tim Ferris started the “Life Hack” movement with his book, the “4-Hour Work Week.” I remember reading his book when it was all the rage, and wondering to myself if I was the only one who thought a man who sold private-labeled nutritional supplements (a dirty business) for a living and cheated his way to winning a Tango dancing and sumo wrestling contest, was a douche bag.

Life hacks, and short cuts in work, relationships, nutrition, fitness, education, etc. are distracting dead ends.

The quicker you stop looking for short cuts, and get to work, the sooner you’ll find fulfillment.

(2) You don’t want to take the shortcut anyway.

If you shortcut or cheat your way to a position, relationship or success in any life arena, it will haunt you.

Others may admire your “accomplishment” but you’ll know the truth, and this knowledge will dog your mind and chew down your self-worth.

Shortcuts never end well.

You want to earn it.

(3) 3 Things Make You Happy …

• Work You Love
• Living in a Place You Love
• Being Around People You Love

Two out of three and you’re doing better than 90%.

Three out of 3 and you’ve hit the jackpot.

One out of three and something isn’t right … you’re unsettled.

Zero out of three and life is miserable.

Of all three, living in a place you love is perhaps the easiest to nail. Most are most comfortable where they grew up, but other factors include the weather, culture, and what you like to do recreationally. I always knew I wanted to live in a place where I could hunt and fish, and other than my time at college back East, the only places I’ve lived are Oregon, Alaska, and Wyoming. When other areas in my life were dark – family, work – I could always escape to the mountains or sea.

Being around people you love is the one you can least control. Relationships end. Kids move away. Couples divorce. Parents age.

Doing work you love is the most slippery because it’s not obvious, and often, changes.

The reality of paying the bills often makes choices for us.

It takes time to align the reality of our talents with work that meets them.

Work you love today, may not be work you love tomorrow. I loved being a military officer until I didn’t. I loved being a journalist and publisher until I didn’t. I love being a strength and conditioning coach …. until I won’t.

Know that as you age and grow, you’ll change and your work may need to change too. If this happens, embrace it.

Career change is invigorating!

(4) Social skills are overrated.

I’m a textbook introvert. Crowds, bars, parties – make me uncomfortable, even at 51.

In my youth, I was convinced something was wrong with me and marveled at the social butterflies who sought out these social encounters and excelled in them. Eventually, I noticed that the best people at parties were not solid people outside.

To a person, they never followed through. When help was needed, it was always the quiet people who arrived to lend a hand.

I observed that the men who were best with women, were often not very good men. And the women who were the most popular at parties, were empty shells one-on-one.

Much is written about the importance of networking, first impressions, appearance, communication skills, etc.

Whatever.

I’ll take a socially awkward, quiet, hard-working grinder who keeps promises, and follows through any day of the week over the “life of the party” everybody likes.

(5) Heaven is full of 3-year olds …

And 4-year olds, 5-year olds … and 26-year olds, it doesn’t matter, as long as they are your children. Nothing in life brings me joy like spending time with my children and playing. It doesn’t matter what we’re doing … and I’ve got kids from 26 old to 1 week. No work accomplishment or accolade, personal relationship, time with friends or beautiful women compares to wrestling with my 3-year old, bench pressing with my 24-year old, fishing with my 26-year old, or rocking with my brand new week-old daughter.

I don’t write this to be altruistic, nor do I claim to be a great father.

This is purely selfish. I’m not sure my kids enjoy the time they spend with me as much as I enjoy the time I spend with them. It doesn’t matter … I’ll take all I can get.

(6) Play is Dessert. Building is Protein.

Living on cookies and ice cream would be awesome at first, but won’t sustain you and eventually, you’ll grow soft, weak and unhealthy. The same is true for play or recreation. I often read, and hear people dream of quitting work and surfing for a year, or climbing for a year, or hunting year-round, and ache for them.

Play won’t sustain you. Good hard work – which is worthy of your talents, challenges you, and brings pride and satisfaction, is the protein which makes us strong.

I’ve met many who bought into the “play” fairytale and have moved here to Jackson to live it. All have big smiles … and sad eyes. They rotate from service job to service job, and play activities to play activities … skiing to mountain biking to surfing to paragliding to climbing to kayaking, and on and on.

“Happy” on Instagram is not happy in real life.

The problem with constant play is you’re not building anything. You’re just consuming.

Humans are builders – a company, a career, a community, a family. Building sustains us in a way play never can.

Play is important. I went 10 years without taking a vacation … and there were some dark periods in that time – so I know. But play will not sustain you.

Always be building.

Have you learned Stuff? Willing to share? If so, email it to rob@mtntactical.com and we’ll compile it for others.

You Might Also Like Quiet Professional: Resilience

The post Stuff I’ve Learned – Part 1 appeared first on Mountain Tactical Institute.

By Rob Shaul

Click Here for Stuff I’ve Learned, Part 1.

(7) If what you are doing is wrong, stop doing it.

Often people find themselves in a “rut” – they know what they are doing isn’t right, but it doesn’t hurt enough to quit.

Know that a “rut” is a grave open at both ends. Staying in these situations past their due – job, relationship, whatever –  will lead to bitterness and deepening discontent. Some do this for decades.

Often we keep doing the “wrong” thing because we don’t have the next thing decided or lined up. It doesn’t matter – stop doing the wrong thing, even if the next thing isn’t lined up. Stopping the wrong will force you to begin the journey to discover the right.

As you move on, the next thing doesn’t have to be perfect – it likely won’t be. But it must be a step in the “right” direction.

(8) Always work on the product.

Ever been to a restaurant with a great atmosphere, quality staff, beautiful furnishings, but mediocre food? Did you ever return?

Every bought a shirt based on its style, material, and flashy advertising only to put it on and have it not fit? Did you ever buy another from that brand?

Marketing, customer service, etc. are important, but are far down the priority list of the performance of the main product.

This principle applies to public service also – where your “product” is the primary function of your job description.  Without a solid mastery of the fundamentals for this primary function, you’ll lose.

Businesses fail, and careers end when we stop working on the product.

(9) If it comes down to your “Head” vs. your “Heart,” go with your Heart.

I’ve yet to meet someone who when faced with a big decision went with their “heart” – and regretted it. This is true even if the decision ultimately didn’t work out. They started a business and it failed, for example, or started a relationship that ended.

But I’ve met many who went with their “head” in those situations and do feel regret, regardless of the ultimate decision outcome. They didn’t quit their job to start a business and went on to have a good career, for example. But in the back of their mind, they can never shake the regret of not going for it with the business.

Always go with your heart.

(10) Fix It.

See something that’s broken or needs to be done? Fix it.

“Fixing It” is the single most liberating and centering tool I’ve ever experienced.

The scale does not matter. Garbage in the parking lot while you’re walking into the grocery store? Pick it up and throw it away.

See an issue in another’s area of responsibility at work? Fix it.

Most see something that needs to be done but do nothing because they feel it’s beneath them or “not my job.”

Positioning yourself above another or above the mission …. both involve internal conflict and a decision.

Right before you decide to not “fix it,” part of you knows that you should. This is the virtuous part of you, and you must consciously push this part of you aside to arrive at “Not my job.” This shove wounds you. It’s a self-inflicted wound.

“Fixing it” avoids this conflict, avoids this wound, and is incredibly liberating. As well, “Fixing it” is humility in action. Nothing kills self-righteousness like humility and centers you to what is important.

(11) No one is thinking about you. 

In my 20s and 30s, I worried about what others thought about me.

In my 40s, I knew they were thinking about me, but I didn’t care what they thought.

In my 50s, I finally realized they were never thinking about me in the first place.

Under 50? This should save you some trouble.

Note: I didn’t come up with this one. I read it years ago, somewhere … 

(12) You don’t want to be bitter, at 70.

We all know senior citizens – folks in their 70’s or older – who are bitter, impatient, angry, petty, unhappy … just plain miserable. You don’t want to end up like that.

How to avoid it?

Learn from your mistakes. This takes acknowledgment that you made a mistake, reflection and analysis as to what happened, and a commitment to do better next time.

Forgive. Both yourself and others. The Stoics say, “forgive, then forgive again.” Forgiveness is a gift to yourself.

Be tolerant. As we age we should learn that the differences which made us intolerant in our youth are unimportant in the big scheme of life. The happiest and wisest older people I know are also the most tolerant of others. Learn from them.

Embrace death. Not only the final lights out, but also the diminished capacity that comes before. Fully accepting your aging and mortality will crystalize that time is precious, and cause you to spend what you have on the truly important commitments and relationships. It will help you do the most difficult of all things – truly live in the present and count your blessings.

HAVE YOU LEARNED STUFF? Email it to rob@mtntactical.com and we’ll compile all the submissions into a post.

The post Stuff I’ve Learned, Part 2 appeared first on Mountain Tactical Institute.

QUESTION

I recently purchased the coast guard rescue swimming program. I have only recently been practicing my swimmer, so I was just looking for some tips as someone just starting out, for example I get tired before able to complete the entire 450m swim, also do you recommend ear plugs while doing this? My next question would just be how to alternate using fins vs not, and for the 25m underwater swim, do you get to use fins for this ? If not, how can you practice to get better at this? I can do the 25m underwater the first time but I fail the final three times.

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QUESTION

I’m purchasing your 5 mile plan (already been using the APFT plan and love it), to prep for IBOLC. Do you still suggest going 6 days a week without carbs, if my goal is to work primarily on endurance?  Thanks I really appreciate all the work you guys put in to help out guys like me.

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I’m pretty interested in your alpine and backcountry ski training plans. My primary goal is to get in shape to ski hard next season as soon as there’s snow on the ground (so fingers crossed for late October).

I looked at the Dryland ski training plans and they sound good but the issue is that I ride my mountain bike hard, uphill, on technical trails, at least 2-3 times a week for 2-3 hours per session. I wonder how that will fit into a leg-intensive training plan. Looking at your 30-minutes per day dryland ski plan, do you think it would work out ok to start that plan and continue mountain biking or would something have to be adjusted? I’d have to do the program on ride days so as not to mess up recovery, right?

I also run a little, hike, climb and do yoga but I’m assuming that won’t affect anything.

Thanks for your help.

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I’m planning for a Himalaya backpacking trip with some friends. I’m an active duty service member, and have been hitting your Operator sessions for several years now. The obstacle I’m encountering is finding a plan for the rest of the group that is typically a hair to the right of sedentary. Our timeline is roughly a year out. Which plan would you recommend for them?

Thanks for all you do!

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QUESTION

I was just included in a backpacking trip short notice, and I noticed that most of your hiking/ backpacking plans are seven weeks long. What do you suggest If I only have four weeks to prepare?

For context – we are doing the Ruby Crest trail which will include four 10 + mile days with 40 + pound packs.

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I am trying to find a balance between triathlon and strength training. Are you able to create individual programming tailored to the previously stated? If you can, we can go into the specifics (age, exper, time, job, etc..)

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And I wanted to reach out to see if you could help

I want to do a pure bodyweight ‘bodybuilding’ program for the next 6-12weeks
I’m going to add chains / weight to the basics
But I’m staying away for barbells DBs etc

Is there a specific Program that could help
– that I missed?

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First I just want to thank you for your hard work, I really enjoy your training plans and have found them greatly beneficial to my individual fitness.

I’m currently on Division Staff at Fort Drum but moving to take command of an infantry company in the next 6 months. Our commanding general is very passionate about physical training, but also mandates a fairly strict weekly outline to PT. It’s very “classic” army.

Monday-Long Run
Tuesday- ACFT/Strength Focus
Wednesday- Two mile improvement
Thursday- High Intensity Circuit type workouts
Friday- Ruck march.

I initially looked to your Greek Hero series (at least for the more fit soldiers in the formation to use as a foundation) but I feel I would have to alter them so drastically they would lose their effectiveness. I’m just curious what you suggest as a program to use that falls into this general outline. Additionally if you have any good arguments as to why we simply adopt your training program I’d love to hear them to build my own case for moving away from the above framework.

In general 10th Mountain has pretty good equipment at the Company level, and there are always plenty of sandbags to be made.

I appreciate any and all feedback, thanks for your time.

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QUESTION

I have been doing Tammy, and I really like it. I want to move on to something that still incorporates the sandbag movements, (toss and chase, get ups, presses, etc.) along with tac serpa, and hypertrophy work. I’m transitioning out of the guards but will still be in law enforcement and want to add some size but keep my strength. What do you recommend?

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m looking to lose weight (about 20-25#) and then gain back about 10-15# of lean muscle. I currently weigh around 195 and would like to get down to 165/170, and then build back up to 180/185 and then maintain that weight/strength.

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Good Morning Coach,

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I’m getting ready to finish up Waylon and really enjoyed the strength bias. I was thinking of staying on that path and starting either the Big 3 with Run or Super Squat. Gym based work capacity has grown stale so the idea of sprint & endurance work appeals more to me plus I’d like to take advantage of the northeast weather. Would I have better success staying with the density based progressions or would the switch to super squat make more sense? Thanks in advance for your advice.

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I’m sort of lost at the moment on what training plan to choose. I’m currently in the army national guard, and I’m getting out and going active duty army to attend RASP. That’s in one year. I’ve let myself go a bit as far as endurance and strength goes. I know you have a rasp selection prep, but wasn’t sure if I should just do that program on repeat until I attend Selection or if there was some sort of specific plan I could do to keep me in shape and up to that level of fitness until I needed the selection prep program. Just needed some guidance.

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The post Q&A 8.29.19 appeared first on Mountain Tactical Institute.

Military / Foreign Affairs

The Loss of South Vietnam and the Coming Loss of Afghanistan, Small Wars Journal
US Army seeking new anti-jamming GPS antenna system, Janes 360
China’s New 2019 Defense White Paper, Small Wars Journal
Norway nuclear monitor backtracks on theory of second Russia blast, Reuters
Top secret memo revealed: Many Russian meddlers active in America, Pravda
Australian writer held for seven months in China faces espionage charge, Reuters
The US Army’s Adaptive Squad Architecture Initiative Treats Squad As Integrated Combat Platform, Soldier Systems
Shaw announces pause in operations amid series of suicides, Air Force Times
A Montana judge hit 2 offenders with a deeply fitting punishment for stolen valor, Task & Purpose
America’s Biggest Mideast Base Is Getting Bigger, Small Wars Journal
Venezuelan migrants flood into Ecuador ahead of new visa restrictions, Reuters
Former Oklahoma American Legion official is going to prison for embezzlement, Stars and Stripes
Building Better Soldiers, Army Magazine
Inside Russia’s Special Forces Aviation Training Squadron, Real Clear Defense
Germany on brink of recession as business confidence nosedives, The Guardian
Why the CIA doesn’t spy on the UAE, Reuters
Merkel wants swift EU trade deal with U.S., thinks solution possible, Reuters
U.S. and Venezuela Hold Secret Talks, Small Wars Journal
‘There’s no one to help’: Russian mercenary industry’s toll on families, The Guardian
Danish Ex-PM Attacks Trump For Comments On Defense Spending, In Homeland Security
82nd Abn Div CSM Displays Army Green Service Uniform, Soldier Systems
Brazil Says It Will Reject Millions in Amazon Aid Pledged at G7, NY Times

First Responder / Homeland Security / Wildland Fire

Why a Domestic Terrorism Law Is a Terrible Idea, Homeland Security Newswire
No Need to Wait for Congress to Address Mass Shootings, Rand Corp
10 ways to avoid being tracked down at home, Police One
Firefighters injured after falling on “ash pits” fighting Alaskan fires, Fire Rescue 1
Terrorists Turn to Bitcoin for Funding, and They’re Learning Fast, Homeland Security Newswire
How I learned to constantly test my OODA loop, Police One
“Back The Blue” act would turn attacks on police into federal crime, LE Today
Don’t be afraid of the dark: A look at night vision technology made with cops in mind, Police One
Stripping down strip mall fires, Fire Rescue 1
Home of fallen Pittsburgh police officer again targeted by vandals, LE Today
This is why you don’t want to be under a retardant drop, Wildfire Today
Increasing Wildfires Threaten to Turn Northern Hemisphere’s Boreal Forests from Vital Carbon Stores into Climate Heaters, Homeland Security Newswire
Young Commanders’ Mistakes, Officer.com
We lost five heroes in two days. Today we remember their sacrifice., LE Today
Sheriff: Deputy lied about being ambushed by sniper, LE Today
3 FIREFIGHTERS TREATED AFTER METH LAB EXPLOSION IN WV, Firefighter Close Calls

Mountain / Adventure

New Regulations Could Limit the Number Of Climbers On Everest, Unofficial Networks
10 Best Survival Books In 2019, Globosurf
112 Miles: Women Set the Wind River High Route FKT Record, Gearjunkie
The Best Bang for Your Buck Gear, Gear Patrol
Is Alaska Surfing’s Greatest Frontier? Unofficial Networks
Colorado Mountain Biker Creates Phony Signs After Getting Singled Out For Bad Behaviour, Unofficial Networks
Man Paddles from San Francisco to Honolulu, Unofficial Networks
Does Bear Spray Work? , Outside
The Big Picture: How I Found My Grit on a Semester in Baja, NOLS
70-Year Old Rider Wins ‘World’s Toughest Horse Race’, Adventure Blog
The Ten Sleep Route Manufacturing Controversy Explained, Climbing Magazine
A Mountain Bike Guide to Responsible Trail Etiquette, Osprey Packs
What Happened When a Wolf Attacked a Family in Banff, Outside
39 Supportive Things You Can Say To The Climber You’re Belaying, Semi-rad.com
Ski Instructors Salaries – How Much Do Ski Schoolers Make?, Unofficial Networks

Fitness / Nutrition / Health

The rise of digital fitness: can the new wave of high-intensity home workouts replace the gym?  The Guardian
Cross-Adaptation for High Altitude: Can Heat Training and Cold Exposure Help with Hypoxia? Uphill Athlete
Mikaela Shiffrin talks gender equality and cycling vs. skiing, SNEWS
The 5 Best Bodyweight Training Exercises, Muscle & Fitness
Concussions linked to erectile dysfunction in former NFL players, EurekAlert
The Atlantic Says We’re Fatter Today than in the ’80s Because of Chemicals, Antidepressants, Microbiome. True? American Council of Science and Health
How to practice safer sunscreening, Science Daily
Suicide is a leading cause of death in the U.S. Here’s how Warren, Sanders, and other candidates want to help change that, STAT
Arms race between parasites and their victims, Science Daily
12 Health & Fitness Trends That Are Actually Worth Your Time And Money, Men’s Health
Paleo vs Keto vs Low-Carb Diets, Self
7 Steps to Barbell Etiquette, Breaking Muscle
A nutrition group sees portion control as the next diet movement, Quartz
These melatonin gummies are now my go-to sleep aid — they cut my nighttime restlessness in half and help me relax, Business Insider
The Truth Behind Fasted Cardio and Calorie Burn, Inverse

Interesting

Amazon under fire for new packaging that cannot be recycled, The Guardian
Some of the Brand-New Cars We’re Still Excited to Meet This Year, Gear Patrol
The New Ford Bronco: What You Need to Know, Gear Patrol
Saving sage-grouse by relocation, Science Daily
NFL Season Preview: The Best-Case Scenario For All 32 Teams, Forbes
The Future Of LinkedIn: 14 Experts Predict The Platform’s Next Big Feature, Forbes
Here’s how we get broadband Internet to rural America, Washington Post
Do plastic bag taxes or bans curb waste? 400 cities and states tried it out., Vox

The post Arete 8.29.19 appeared first on Mountain Tactical Institute.

MTI’s Top Selling Training Plans for August 2019

1. Athlete’s Subscription

2. Bodyweight Foundation Training Plan

3. Army Combat Fitness Test (ACFT) Training Plan

4. APFT Training Plan

5. Military On-Ramp Training Plan

6. Humility

7. Big 3 + Run Training Plan

8. Hypertrophy for Skinny Guys

9. Fat-Loss Training  Plan

10. Running Improvement

11. FBI Special Agent PFT Training
12. 2-Mile Run Improvement Plan
13. Ranger School Training Plan
14. Big 24 Strength Training Plan
15. Gladiator
16. Brazilian Jiu Jitsu
17. 5-Mile Run Improvement
18. USMC Combat Fitness Training Plan
19. Core Strength Bodyweight Only
20. 3-Week Push Up & Pull Up Improvement Training Plan

Learn more about our Plans and Subscription HERE

The post MTI’s Top Selling Training Plans for August 2019 appeared first on Mountain Tactical Institute.

QUESTION

I have a question on what plan might be best for me. I enjoy doing the basic lifts with some sort of METCON at the end. However, I’m open to anything new and exciting. My biggest limiting factor is the squadron gym I workout at. It’s essentially an oversized garage gym. I do get some serious workout boredom if I’m doing the same workout 6 weeks in a row. I’m not training for anything specific besides just overall health. I’m an F16 pilot so being physical fit is important. Back in 2015 I did the daily MTI workouts for awhile but pilot training took the majority of my time.  Any advice to point me in the right direction would be greatly appreciated. Please feel free to ask me any questions.

ANSWER

QUESTION

What would be the best plan route for me?

I’m planning on becoming a firefighter within a year, and I also want to do (and pass) a GORUCK Selection and be SFAS fit. I’m guessing training for SFAS would be more intense than and cover FF, but I don’t know.

I’m not completely out of shape physically and have worked out before, but I think I’m starting more from the floor level since it’s been a while (doing more than 10 push-ups isn’t easy and I don’t think I can do 20 in a row).

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QUESTION

I’m just getting out of OSUT. Currently in hold over with gym access for this week and some of next.

Then starting airborne school and then to pre selection and selection.

I had purchased the programs to find something to train as a double for some of the weeks in airborne. Rucking isn’t a big limiter for me right now. Mainly push ups.

I’ve been a competitive CrossFit athlete for a long time and own four facilities. I was trying to mesh my program along with any extra that I could narrow down but I had trouble finding something for that. I would like to add in some training specifics to my current program.  Mainly for push ups, running, and a small amount of rucking.  The problem I’m having is inserting anything and not doing to much currently with mandatory training days.

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QUESTION

I saw your FBI SPECIAL AGENT PFT TRAINING PROGRAM Course and have some questions regarding that. Do you happen to have trainers that can train the clients instead of the clients reading and doing everything on their own?

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QUESTION

I was just wondering on how you decided on 800 meters being the distance chosen as the “speed over ground”?

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QUESTION

Thanks for the earlier recommendation of the Riker Program and the simple snacks for weight gain.  Improved Bench-press to 215 up from 205 and am closing in on 225.  Gained 6-8 lbs so up to about 178 from about 170.

On the 10lbs bottom sample drills for Barbossa, I was curious what depth is intended for the drill.  A lot of triathletes in my area so felt like working to improve my swimming this next cycle.

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QUESTION

I am retired Army with 30 years of service mostly in Army Special Forces and other parts of the Army Special Operations community.  I am 65 years old and have continued physical fitness training since my retirement in 2006.  I, like most older active people, am prone to joint injuries related to the wear and tear of military service.  Without going into a laundry list of my injuries (back, shoulder, knee, elbow, hand) that periodically pop up, I would like to know if you have any fitness programs for older folks other than those that I see geared for the 45-55 demographic?  My overall fitness goals are basically to maintain strength, cardio fitness, flexibility, and balance.

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QUESTION

I was hoping for some guidance. I have been looking at your site for awhile now as well as reading your articles. I am about to start back at a fully equipped gym after doing garage wods for the past few years, (crossfit style).

I am looking for something more specific to my needs and my hobbies. I am currently employed as a Correctional Officer but am about to start the process of hopefully transitioning to a Firefighter. I am hoping for a plan that is geared toward firefighters but also my hobbies include Trail running and Snowboarding, so I am hoping for something that compliments all 3.

Thank you for your time, I look forward to the workouts!

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None of the plans in those packets include snatches or clean and jerks. You should be good.

QUESTION

Do you have a program you’d recommend that incorporates primary strength (DL, Squat, Bench, Press) with work capacity and….arms.

I’ve done a ton of your programming, but was wondering if you have one in mind that meets mid way with those attributes.

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QUESTION

I am 53 and reasonably fit and reasonably strong. Do a little bit of everything. Looking for a hybrid strength run row general fitness program. Have done spartan triathlons. Not training for anything specific. Looking for a suggested intro plan to try for a month. Like to be ready to sign up for events on short notice. Ordered an athletes subscription.

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QUESTION

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QUESTION

Do you do any direct arm work ie curls, triceps extensions etc? Or are your swole biceps and triceps due strictly to the MTI workouts?

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QUESTION

I was trying to find a program you were working on for the older tactical athlete. Do you still have it? I am 48 years old and still active duty.

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Thanks for the kind words and congrats on getting the SFRE slot.

QUESTION

I first wanted to say thank you for always responding to my emails about your programming suggestions!  It has been super helpful.

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The post Q&A 9.5.19 appeared first on Mountain Tactical Institute.

Military / Foreign Affairs

First female Air Force airman earns Army Ranger tab, Air Force Times
More than 100 military construction projects could be put on hold to free up funds for a US-Mexico border wall, Defense News
Is Limited Nuclear Warfare Back? If So, the US Army Isn’t Ready, Modern War Institute
The Coast Guard is fighting Dorian now, the National Guard soon to join the battle, Marine Corps
The A-10 Warthog Is Sporting New Wings To Stay In Service Through The 2030s, Foxtrot Alpha
SPACECOM is a go: Newest combatant command signed into existence, Defense News
Executing the US Africa Strategy, At Sea, Defense One
North Korea Changes Up Its Game to Bypass U.S. Missile Defenses, Foxtrot Alpha
AI Will Change War, But Not in the Way You Think, War on the Rocks

First Responder / Homeland Security / Wildland Fire

The Amazon is burning. The climate is changing. And we’re doing nothing to stop it, CNN
Fishhawk Fire burns thousands of acres west of Cody, Wyoming, Wildfire Today
Trump’s photo tweet gave away US secrets, say experts, intelNews.org
What the post-9/11 war on terror can teach us about responding to domestic terrorism today, Brooking Topics
In unprecedented move, US plans to block undersea cable linking US with China, intelNews.org
Police searching for suspects after 9/11 memorial vandalized in NY, Law Enforcement Today

Mountain / Adventure

Updated: Feds Open All National Park Bike Trails to E-Bikes, Adventure Journal
Friends complete Hayden Kennedy’s vision on Mt. Hooker: Gambling in the Winds (V 5.12+), Alpinist Newswires
Rediscovering One of the Best Areas to Hike Near Boulder, Colorado, The Outbound Collective
What Else is There Besides Denali in Alaska? American Alpine Institute
Gym to Crag: Sport Climbing, Climbing Magazine
What’s in your wax? mountainFLOW is North America’s only plant-based ski wax, Freeskier
North America’s Best Overlanding Routes, Outside Magazine
FREESKIER’s top three takeaways from the 686 ladies’ apparel summit, Freeskier
Roger Schaeli climbs the Eiger 50 times, Planetmountain
These Ski Resorts Will Be OPEN Next Month In the United States, Unofficial Networks

Fitness / Nutrition / Health

5 Reasons You Should Box Squat, Breaking Muscle
Mouthwash use could inhibit benefits of exercise, Science Daily
The Relationship Between Asymmetry and Athletic Performance: A Critical Review, Journal of Strength and Conditioning Research
Life In the Sanitized Bubble (Or Why Probiotics Are So Important), Mark’s Daily Apple
Can CBD Live Up to the Hype? Men’s Journal
Once Again Soda Tied to Higher Risk of Early Death, WebMD Health

Interesting

Why Greenland is Really About China, Hudson Institute
New immigration policy withholds automatic citizenship for some children of troops overseas, but not all, Military Times
This branch takes the cake as the US military’s fattest, Navy Times
The Final Frontier for Wild Atlantic Salmon, The Cleanest Line

The post Arete 9.5.19 appeared first on Mountain Tactical Institute.

QUESTION

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QUESTION

My son is racing u14 slalom and GS and I’m looking to get him more ski fit and stronger. We live in Ireland so can’t ski on snow as much as we’d like. I was looking at the dryland but he’s currently mid summer season with races/training most weekends so it might be a bit much. Any advice would be appreciated.

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QUESTION

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QUESTION

I am going to start the Half Marathon plan today in order to train for the Army 10 Miler on October, 9 weeks from today. Do you recommend I do Weeks 1 and 2 twice and then proceed with 3-7 right up to the 10 miler? Or do you recommend repeating two other weeks (ie 3&4 or 5&6) twice?

ANSWER

QUESTION

I’ve just taken 6 months off from gym exercise due to surgery. My doctor and physical therapist just cleared me for unrestricted return to activity. I’m looking to get back in to the gym and rebuild my strength, running, and pull ups while concurrently training Brazilian Jiu Jitsu. Basically I’m seeking an on ramp back  into the gym and need an assist on which plan is most suitable. What do you recommend?

ANSWER

QUESTION

I am training on your Selection Prep program and am almost through Fortitude. I sprained my bicep a couple days ago and want to remain in as good as shape as possible over the next ~4wks as I recover. Any recommendations? Should I just run, ruck, and squat alternating days?

ANSWER

QUESTION

For the named programs, is there a way to see the output of the lab rats so I can gauge where I’m at in a relative sense? Not trying to get into the sport of fitness, but it would be helpful to know after a particularly miserable 45min Grind session that I’m not the only one who got smoked…

Maybe Rob could add a general goal for reps or rounds similar to the scoring for operator ugly?

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QUESTION

I don’t have sandbag at my gym. Just wondering any way to use other equipment for sandbag workout?

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QUESTION

I’m currently recovering from severe shin splints that flare up during sprint workouts. Do you recommend me doing another form of cardio in the mean time?

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QUESTION

What do you suggest for percentages on the lifts like bench and squat and so forth when it says to do 6 rounds of 5 and to go until it’s heavy? Have you found a percentage of 1RM that’s helpful for this?

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QUESTION

I am trying to find the right plan. I want to improve my run time, which is my top goal, but I also don’t want to lose too much muscle. What progrma would be the best? I am looking at the running improvement, and 2-mile improvement. I like the look of the work capacity one, but I do not have access to full funticional fitness gym. Is there any other plans that might be better? Thanks for the help again.

ANSWER

QUESTION

Just writing to find out some information about your athlete subscription. If I am to subscribe I would be able to access all the training programs?

I’m a 30 year old Marine veteran getting ready to go back in the service for some difficult training and obviously have to kick my ass back into shape. I got your 8 week intensive ruck program from a GB buddy and figured I get a subscription to do a few program before I go in.

I’m curious as to how the subscription plan works and how it differs from me buying and individual program?

I hope that makes sense to you and appreciate your feedback.

ANSWER

QUESTION

Im a Police Officer with the San Diego Police Dept. I recently enlisted into the AIR GUARD with a TACP contract from the 116th ASOS out in WA.

Im currently in the first WEEK of the program.

My question is concerning the downtime after I finish the workouts.

Are there certain motions like deadlifts, rowing etc that you would recommend to add to the day?

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QUESTION

Any substitute for normal BW squats in training due to an ongoing hip issue aggravated by the movement?

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The post Q&A 9.12.19 appeared first on Mountain Tactical Institute.

Military / National Security / Foreign Affairs

Britain’s Queen Elizabeth approves law seeking to block October 31 no-deal Brexit, Reuters
Religion, Beards, and Uzbekistan’s Secular Government, The Diplomat
Mnuchin considering U.S. sanctions over Turkey’s S-400 purchase, Reuters
Germany to resume training border police in Saudi Arabia, Stars & Stripes
Russia works on new missile that deactivates all enemy weapons, Pravda Report
Germany pulls police advisers out of Afghanistan after Kabul Green Village attack, Stars & Stripes
The End of the Wilsonian Century?, The National Interest
Seventeen Great War Films: One Army Officer’s List, Modern War Institute
The Problem With the Pentagon’s Lethality’ Branding, The Hill
Now that there’s new Army leadership, what will change?, Defense News
Pakistan arrests protesters after pro-independence Kashmir rally, Al Jazerra
Russia’s ruling party loses a third of seats in Moscow election after protests, Reuters
Poland requests missiles & planes from the U.S., Defense News
Bahrain files complaint against Al Jazeera with Arab League, Al Jazerra
Could the Air Force retire entire aircraft fleets?, Defense News
Suspected American ISIS sniper indicted on terrorism charges, Stars & Stripes
Intelligence Official: U.S. not prepared to defend against hybrid warfare, a favorite of Russia and China, War is Boring
Afghanistan draw down: 5,000 troops could return home if Taliban peace deal is signed, War is Boring
‘We’re at War’: A Covert Social Media Campaign Aids Military Rulers, Small Wars Journal
Special Forces throws uniforms back to the 1960’s, wears “Tiger Stripe” camouflage during training exercise, War is Boring
To Set Up ‘Safe Zone,’ US Wades Into Muddled Syria Politics, In Homeland Security

First Responder / Homeland Security / Wildland Fire

Homes lost on sunshine coast as Queensland bushfires continue to burn, The Guardian
Elected leaders are emboldening criminals and gang activity is skyrocketing, LE Today
Australia Bushfires Arrive Early, Destroying Historic Lodge in ‘Omen’ of Future, NY Times
As Bolivian forests burn, Evo’s bet on Big Farming comes under fire, Reuters
Australia blocks access to eight websites showing video of New Zealand mosque attacks, Reuters
California boat fire probe widens; FBI, Coast Guard serve search warrants on owner, Stars & Stripes
American Airlines Mechanic Accused Of Sabotaging Flight, In Homeland Security
More Than Half of U.S. Adults Trust Law Enforcement to Use Facial Recognition Responsibly, Pew Research Center
AUSTRALIAN FIREFIGHTER SERIOUSLY INJURED AT WILDFIRE, Firefighter Close Calls
Fire department shut down for “failing to address volunteer’s Proud Boys ties”, LE Today
Fire Fighting Plane Extreme Near Miss (Almsot Crashes Into Ridge), Unofficial Networks
Report: San Diego chief told his officers not to patrol minority neighborhoods, LE Today
Texas doubles down on freedom: new executive orders issued after recent mass shootings, LE Today

Mountain

We Love The North Face’s Classic ’90s Styles With a Twist, Gear Patrol
Long-Term Review: Therm-a-Rest UberLite Sleeping Pad, Outside
Nepal Will No Longer Allow Plastic on Everest, Gearjunkie
It’s Been Snowing In The Alps And Ski Resorts Are Already Open, Unofficial Networks
The Best Outdoor Documentaries Ever, According to You, Outside
Several Colorado Ski Resorts Plan To Open Early, Unofficial Networks
Poll | Who makes the best instant coffee?, SNEWS
Two Alpinist stories included on the longlist for Banff Mountain Book Competition; Boardman Tasker shortlist also announced, Alpinist
2020 BACKCOUNTRY EDITORS’ CHOICE AWARDS, Backcountry Magazine

Fitness / Nutrition / Health

A ruthless approach to decluttering completely transformed my life, The Guardian
Suicide kills one person every 40 seconds, says WHO, Reuters
The fast and the curious: Fitter adults have fitter brains, Science Daily
Death by Diet Soda? NY Times
hims Is the Lifestyle and Wellness Brand We All Need, Men’s Journal
The Athlete’s Friend, Eggs: Best Buying Practices, Breaking Muscle
Men’s Eating Disorders Often Not Recognized, WebMD
Running Is the Worst Way to Get Fit, Vice
Los Angeles County resident dies of lung illness, fifth U.S. death possibly tied to vaping, Reuters
A new blood test can predict when you’ll die. Would you take it? Big Think
Alternatives to the Big 3 Lifts, Breaking Muscle
Not All Interval Workouts Are Created Equal, Outside

Interesting

Volkswagen bets big on electric. Will consumers buy in?, Stars & Stripes
How Google Discovered the Value of Surveillance, Real Clear Policy
Avoid All Pig-Ear Dog Treats: U.S. Officials, WebMD
Search for Amelia Earhart’s Plane Comes Up Empty, The Adventure Blog
India’s ISRO says lander lost on final approach to moon located, Al Jazerra
Teens who don’t date are less depressed and have better social skills, Science Daily
Norway dogs die in mystery illness, BBC
Warning Issued After Malware Is Found to Have Hijacked Bitcoin Blockchain, Homeland Security Newswire
Where to Find the Best Deals on Secondhand Clothing, Gear Patrol
The Best Cash-Back Credit Cards, NY Times

The post Arete 9.12.19 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

BLUF

We conducted a 3.5 week Mini Study using remote lab rats to to test:

(1) Density Strength Progression vs. Super Squat Progression for 1RM Increase in the Back Squat and Bench Press

(2) Kettlebell/Dumbbell Swings vs a Hinge Lift Progression to improve Hinge Lift 1RM Strength

(3) Loaded vs. Unloaded Running to Improve 1.5 Mile Run Performance

Results

(1) Density Strength Progression outperformed Super Squat progression for the Back Squat and Bench Press. Density Strength Back Squat average 1RM increase was 8.8% vs a 6.1% increase for Super Squat Progression; Density Strength Bench Press average 1RM Increase was 7.4% vs. a 4.0% increase for Super Squat Progression.

(2) A hinge lift progression outperformed kettlebell/dumbbells swings to increase 1RM Hinge Lift strength. Study subjects which did kettlebell/dumbbell swings only increased their 1RM Hinge Lift by an average of 5.4%, vs an average 8.4% increase in the study subjects who completed hinge lifts.

(3) Loaded vs. Unloaded running to increase 1.5 Mile Run Performance was inconclusive. Study subjects who ran unloaded decreased their 1.5 mile run time by 2.5%, vs. a 2.6% decrease by study subjects who ran loaded.

Background

MTI’s strength and conditioning research is focused on delivering actionable results to improve mission-direct program design.

In past studies we’ve seen solid strength gains from both MTI’s Density and Super Squat strength progressions, but have never compared them side by side. This study accomplished this.

Kettlebell advocates have indicated gains in Dead Lift / Hinge Lift strength achieved by doing only swings, and anecdotally, we’ve seen similar results using a the similar kettlebell snatch movement. This study tested this theory. With the introduction of the 5RM Trap Bar deadlift in the new Army ACFT and UASF TIer 2 PFTs, offering swings as an alternative to deadlifts for athletes without ready access to a trap bar and plates could be useful for unit fitness leaders.

Loaded vs. Unloaded running to improve 1.5 mile running performance was something we’ve wanted to test for some time. In the past we’ve explored and experimented with different ruck loads to improve rucking performance, but have never done similar for unloaded running performance.

From a Lab Rat / Study Subject perspective, in the past MTI has conducted most of our Mini Studies using a cadre of local athletes, or working directly with an individual tactical unit. This is the first time we’ve solicited study subjects from the larger MTI community, so in a sense, this study also tested the availability and reliability of remote lab rats for future Mini Studies. A larger lab rat pool will allow MTI to conduct more frequent Mini-Studies, as well as potentially running multiple Mini Studies concurrently.

Mini Study Design/Deployment

A 3.5 week cycle was designed to test the study questions above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 30,000+ weekly subscribers.

Lab Rat volunteers were randomly divided into two groups, A and B, and given access to the individual group programming. Both Groups began their cycles with a Monday 1RM Strength Assessment and a Tuesday 1.5 mile run assessment, which were repeated 3 weeks later.

The Study was completed in the August – September 2019 time frame, and study subject self-reported their pre and post cycle assessment results.

Below was the daily schedule:

• Monday: Strength – Hinge Lift or Swings, Bench Press, Back Squat
• Tuesday: 1.5 Mile Assessment or 800m repeats (loaded for Group B)
• Wednesday: Strength – Hinge Lift or Swings, Bench Press, Back Squat
• Thursday: 1.5 Mile Assessment or 800m repeats (loaded for Group B)
• Friday: Strength – Hinge Lift or Swings, Bench Press, Back Squat

Below is the Cycle outline by Group:

Results/Discussion

A total of 107 individuals volunteered as study subjects for this mini study, and 59 completed the entire training cycle – a 45% attrition rate.

Nine of the 59 subjects who completed the study were women, and the average study subject age was 35.

Below are the results by Study Group:

No study design is perfect and this study had potential flaws which would affect the findings. Primarily, the effect of the loaded running by Group B on overall fatigue, and its potential influence on strength gain increases. This could be especially evident in the Back Squat, when looking at the Density Strength (Group A) vs. Super Squat (Group B) 1RM gains.

However, that Group A’s density progression also outperformed Group B’s super squat progression on the Bench Press 1RM gives us confidence that density progression would have outperformed for back squat strength improvement, regardless.

Swings vs. Hinge Lifts … Group B (Swings only) saw an average improvement (5.4%) on 1RM Hinge Lift over the course of the cycle, which may indicate the potential of swings to improve 1RM Hinge strength, however, the improvement was noticeably less (5.4% vs. 8.5%) than the Hinge Lift progression. The simple takeaway is if athletes want to improve hinge lift strength, it’s best to do hinge lifts.

Both subject groups saw a similar average decrease in 1.5 mile run times – both around 2.5%. The take away here is the added impact on joints and the body from loaded running does not result in significantly improved unloaded run performance, and isn’t needed.

Next Steps?

We were encouraged by the remote lab rat participation for this difficult, intense, mini-study, and are not surprised by the 45% attrition rate. While we haven’t experienced that level of attrition with our local athletes, it’s not unusual to see this or a higher rate for typical academic exercise science research conducted at universities using college students. 

From a raw training perspective, this was a very intense training cycle – by design. While we wanted to address the study questions, we were also curious to see the viability of remote lab rats for future mini studies. Would remote athletes who are part of the MTI community suffer through the intense gym-based strength work and loaded 800m repeats? Fifty-nine did!

We were encouraged by what we saw here – the higher training age of the lab rats who completed the cycle –  indicating their advanced training experience, and the overall professionalism of the MTI community terms of communication back and forth with MTI.

Several of the study subjects reported “enjoying” the cycle, and seeing improvement. Many have asked for more!

Again, we see potential to significantly accelerate our research with a greatly expanded “lab rat” pool, to include running multiple studies concurrently. In the past our restricted number of local lab rats has hampered our research ambitions. Remote lab rats get access to great programming, and the opportunity to train with a purpose, while MTI gets the ability to gather data which will improve it’s programming for the MTI community.

In terms of specific research, we see potential here to continue to test MTI Strength Progressions against one another in an attempt to identify the most effective of our eight strength progressions in a multi-modal training cycle.

Questions/Feedback/Comments? Email rob@mtntactical.com

The post MINI STUDY: DENSITY STRENGTH BEATS SUPER SQUAT STRENGTH, HINGE LIFT BEATS SWINGS, LOADED VS. UNLOADED RUNNING INCONCLUSIVE appeared first on Mountain Tactical Institute.

Military / National Security / Foreign Affairs

Trump Is Either Telling Us We Have Superweapons More Powerful Than Nukes Or He Can’t Do Math (Or Both), Foxtrot Alpha
‘Waiting for All of It to End’: A Marine’s Battlefield View of U.S. Strategy in Afghanistan,NY Times
Nile Gardiner: “Best Thing” For Britain Is to Hold A General Election, Get Brexit Done, Heritage Foundation
Putin proposes Russian weapons for Saudi Arabia after oil industry attacks, Reuters
Saudi wealth and weaponry still can’t guarantee oil’s protection, Stars & Stripes
Johnson says he will obey the law but still take UK out of EU on OctOBER 31, Reuters
Brexit turmoil has quietened other countries’ calls to quit EU: ECB’s Villeroy, Reuters
AFSOC: Special warfare manning becoming healthier, Air Force Times
Middle East drones signal end to era of fast jet air supremacy, The Guardian
US warship runs another FONOP near Paracel Islands, Navy Times
In new book, veteran recounts Army’s response to her sexual assault ordeal, Stars & Stripes
The Future of American Power Will be Shaped in the Indo-Pacific, The Diplomat
It’s Time for NATO to Engage in the Arctic, Defense One
New Delhi, Moscow Discuss Production of S-400 Air Defense System in India, The Diplomat
Canada: arrest of ex-head of intelligence shocks experts and alarms allies, The Guardian
Air Force May Soon Have No Go-To Bomber, Real Clear Defense
Al-Qaida today, 18 years after 9/11, Brookings
Russia to Be First to Field Hypersonic Cruise Missiles on Submarines, Forbes
Exclusive: Germany wants to cap next EU budget at 1%, seeks more funds for climate and migration, Reuters
A Code of Conduct for AI in Defense Should Be an Extension of Other Military Codes, Rand Corp
Americans Have Faith in the Military, but They Don’t Understand It, Rand Corp
Everyone Is Getting Sucked Into the Iran Morass, Defense One
Army activates new units in Europe to support Poland, Stars & Stripes
Army Research Looks at Pearls for Clues on Enhancing Lightweight Armor for Soldiers, Soldier Systems

First Responder / Wildland Fire / Homeland Security

Three Words Terrorism Hates: ‘Let’s Do Business’, In Homeland Security
London police and Facebook move to stop live streaming of terror attacks, Reuters
Violent crimes are shooting up, but victims aren’t calling the cops. What’s happening?, LE Today
Police arrest woman who threatened to shoot 400 people at her former school, Police One
OK FIREFIGHTER SUFFERS SEVERE BURNS AT WILDFIRE, Firefighter Close Calls
Border Patrol Agent Shot, Wounded at Traffic Stop in Texas, Police Mag
Report: 43% of fire stations are 40-plus years old, Fire Rescue 1
LODD: MAINE FIREFIGHTER KILLED IN EXPLOSION, FIRE, Firefighter Close Calls
These officers came under attack this weekend. The media largely ignored it., LE Today
In era of legal pot, can police search cars based on odor? Police One
270 firefighters working out of remote spike camp on the South Fire, Wildfire Today
In California, murderers and violent criminals could soon start serving on juries, LE Today
Seattle Police Seek to Bolster Recruitment and Retention with $1.6M Plan, Police one
The Environment Is Being Weaponized for Hate, Outside Magazine
Gary Sinise Foundation to Build Homes for Wounded Missouri Officers, Police Mag

Mountain

10 Best Ski Resorts In Iceland, Globosurf
My 3 Favorite Insulation Layers, Arcteryx Athlete
Company Working To Expand Surge Pricing On Lift Tickets Based Partially On Ski Conditions, Unofficial Networks
Brave, Not Perfect: My NOLS Semester in Baja, The Outbound Collective
Quiz: Can You Guess the Meaning of These Bizarrely Specific Outdoor Words?, REI
The 10 best ski boots of 2020, Freeskier
The Shiner Guides of Florida are the Kings of Stress-Free Big-Bass Fishing, Outdoor Life
Where Does Alex Honnold Go From Here?, Adventure Journal
6 Stuffsacks and Drybags for Every Situation, Outside
BOLLÉ BRANDS ACQUIRES SPY OPTIC, SNEWS
The Great Public Lands E-Bike Rush of 2019, Outside Mag
65-Year-Old Hardman Steve Swenson on Knowing When a Huge Climb is Your Last, Adventure Journal
Popular Mechanics Tells Us How to Clean Our Sleeping Bags, Adventure Journal
For the Love of Climbing: Tokenism in the Outdoor Industry, Climbing Magazine
The Shot I Still Think About, REI
Luck of the Irish, Arcteryx Blog
When Hate Became Love: How the Moonboard Helped Me Send a Long-Term Project—and Became a Lifelong Obsession, Climbing Magazine
FFKT*, Patagonia
Environmentalists Demand Halt To Austrian Ski Resort Expansion That Would Destroy Untouched Glaciers, Unofficial Networks
How to go Fast & Light, Outdoor Research

Fitness / Health

New Data on How We’re Measuring a Culture of Health, Rand Corp
Why is Extra Salt Injected into Meat? Nutrition Facts
A Brief History of Nutrition in the West, The Paleo Diet
Everything We Know About Exercise and Depression, Outside
New Half-Marathon Record: Geoffrey Kamworor Shatters Previous Mark, Gearjunkie
Why people gain weight as they get older, Science Daily
High-protein bedtime snacks no problem for active women, Science Daily
Four Weeks of Finger Grip Training Increases the Rate of Force Development and the Maximal Force in Elite and Top World-Ranking Climbers, JSCR
Is Training to Failure Right for You? Breaking Muscle
What We Miss by Studying Mostly Men, Outside
Influence of Foam Rolling on Recovery From Exercise-Induced Muscle Damage, JSCR
Bulletproof Your Grip Strength, Breaking Muscle
Validity and Reliability of a Wearable Inertial Sensor to Measure Velocity and Power in the Back Squat and Bench Press, JSCR
Load-Carriage Conditioning Elicits Task-Specific Physical and Psychophysical Improvements in Males, JSCR
How My Fitness Routine Has Evolved, Mark’s Daily Apple

Interesting

Millions of US women say first sexual experience was rape, Al Jazerra
Here’s How To Solve the Student Debt Crisis, Heritage Foundation
EU defends ‘European Way of Life’ idea after Le Pen claims it for far-right, Reuters
How highly religious Americans view evolution depends on how they’re asked about it, Pew Research Center
Porsche is small but highly lucrative, The Economist
Key findings about the online news landscape in America, Pew Research Center
Laws Targeting Vehicle Campers Could End Dirtbagging, Outside
The eyes have it, The Economist
France to give iodine to more people living close to nuclear plants, Reuters
Are You Arrestable? Patagonia
The Best Space Heaters, NY Times
Here’s a List of Companies That Support Gun Control, Recoil Magazine
Toyota Sells the Vintage Land Cruiser–Based Truck of Your Dreams, Just Not In the U.S., Gear Patrol
NOAA: Why Don’t We Try To Destroy Hurricane By Nuking Them? Unofficial Networks
Women Poop. At Work. Get Over It. NY Times

The post Arete 9.19.19 appeared first on Mountain Tactical Institute.

QUESTION

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QUESTION

I completed Marine Corps OCS this past summer and head back to college for a semester before I commission in December.  I am planning on starting the pirate training packet as I have aspirations to join MARSOC.

My question relates to the running (or lack of) that I see on the training schedule in Barbossa.  I am used to running at least 20+ miles a week and love running.  From what I see on the training schedule in Barbossa, there seems to be very little running compared to the way I normally train.

What are your thoughts on how/if I can add more running in to fit my needs and preferences?

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I’m a 41 yo M who just recently fell out of the US Army air assault 12 mile ruck(average at load 35-50 lbs).  I’m 5’6” 166 lbs rather short stocky legs.  I cannot seem to increase my stride length to pace walk <15 min/mile so I run-walk my rucks.  I’m frustrated as I almost always start to cramp by mile 8.  Which package do you recommend I subscribe to?  How do I avoid cramping? I’ve tried hydration salts products and ensured adequate water consumption but still cramp up.  Thanks for input.

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I was looking into your programs for military, as I’m wanting to join soon. I’ve been working out for a year now, and have gotten in relatively good shape. I was wondering what program you would recommend to prepare for bootcamp?

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• 47, almost 48 yr old male
• generally active – 6′ 2″ 192 lbs
• activities I enjoy: tele skiing (about 40 days / yr), climbing (alpine and crag), mtn biking
• I am a slow runner, but want to improve

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I am preparing for a week trip to backcountry ski the Italian Alps in March,2020. I will be a 70 years old woman by then. I am an excellent professional skier, and in good physical shape for my age, but this trip will require endurance and injury would be a serious problem. Are your training modules designed or could they be designed for someone my age?

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I just got done reading the grip strength article and I have a few questions.

Is it better to focus on grip, in hopes of increasing strength during lifts like the hinge? For example lighter weight with palms towards the bar? Or is that lift more focused on strength so mixed grip is ok with heavier weight?

As a firefighter, should I be wearing gloves with all my exercises to try and increase strength?

If you could email me back when you have a moment I would greatly appreciate it.

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I’m wanting to find what plan is best for me I’m going to Air Force Basic training in October and am wanting to cut fat while but do more than just run pushups and sit ups. What would you recommend? Thanks

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Alaska Backcountry bow hunting is my sport, pretty much what I stay in shape for. I saw your back country training plan and was wondering, after I complete that, how do I remain in that shape, is there anyway to modify that plan to keep doing training that directly effects my hunting performance in the mountains? Also, I like to long distance run and want to incorporate marathon style training in as well. Any information or thoughts you have would be greatly appreciated.

P.s your ruck based selection packet was awesome.

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I hope you’re doing well.  Back in 2008-2010 I was an avid militaryathlete.com user.  I followed the daily workouts, in some cases I utilized some of the programs, and I even still have the old “strong, swift, durable, deadly” T-shirt.  In fact, you gave me training advice when I broke my foot back in 2009 (by way of the Q&As after the daily workouts).  Recently my goals have shifted back toward a “constant readiness” attitude.  I got great results on the dailies back then, and I wanted to ask: does a monthly membership come with access to the archives?

I know you’ve probably improved upon/updated the workouts, but I think it would be fun to go back through those old workouts.  I’m not an operator, first responder, or LEO in any capacity, so I’m not necessarily worried about specific performance metrics.  I also want to be clear: I’m 100% ready and willing to pay the monthly membership fee.

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I’ll start off by saying thank you for making a great product. The app really makes it worth it. I’m following the ruck based selection routine right now. I was wondering if there is somewhere to look where I measure up comparatively in the assessments. Just to get an idea of what I’m looking like.

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I was recommending your programs to my future son in law who is a 65kg 31 year old, sprinter and footballer who would like to bulk up a bit before his wedding. He has had issues with weak hips and calf muscles and can’t spend too much on gyms or equipment.

Recommendations welcome. I am loaning him 2x10kg dumbbells and might gift him one of your programs.

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I am looking to purchase one of the training plan packets and looking for some guidance. My end goal is either Navy EOD or Army Special Forces. From what I have read on the website the BUDs packet is recommended for SEAL’s and EOD. Would following that packet include enough rucking to be ready for SFAS? If not do you a recommended order if I am not sure which way I want to yet? If it helps currently I am 29 and have trained in MMA and triathlon for the last 3 years. Prior to that I played college football. Any input would be appreciated and I thank you for your time.

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Do you have a recommendation for scaling the running for the CRO/STO Phase 2 program? I feel confident that I can wrestle through the other aspects of the program, but I’ve been neglecting my running for awhile. Any advice?

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For the last two months I have been doing one of your workout plans with a buddy of mine that is training for the Rut in Big Sky, Mt. I have really liked the workouts but I need to shift gears into something more specific to what I do. I compete in Taekwondo. Looking for something that encompasses speed, agility, hip flexibility, core , along with hip strength and overall body fitness. I really like the dumbell workouts we have doing. Our rounds are usually 3x 2 minute, and usually three to four fights. I have a competition coming up October 26. Look forward to hearing from you and what program you would recommend.

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The post Q&A 9.19.19 appeared first on Mountain Tactical Institute.

QUESTION

Im on week 4 on Operator Hector and here are my thoughts as I prepare to choose my next plan:

I ‘feel’ like I need more running as that’s my weakest area, my running comments below will reflect that.

I love the lifting on days 1 and 4; these are my longest sessions and sometimes I need to cut the work capacity out at the end. I think I may be working to hard to find that days 1RM and wasting time/ energy instead of just getting it close and doing my .85% off of it.

I love the agility on Day 2. Probably my favorite day because its things I never have programmed before.

The rucking on Day 3 is fun and challenging based off of my recommended times.

My hands down worst or hardest day has been the Run on day 5. The work capacity before the run absolutely crushes me and makes the run very difficult. Should I be scaling my effort down on the work capacity a little bit if those 4-5 mile runs are so difficult?

What plan should I progress to after Hector?

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I am in the National Guard getting ready to go to BOLC training in a year and also am currently a guard at a Prison. I would want to know what program would cover both areas for fitness.

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Got a question in regards to gaining weight. I completed the hypertrophy for skinny’s plan and saw some great gains in regards to weight and hypertrophy. I’m now going thru mil on ramp after completing big 24. I got some great gains in my lifts with big 24 however did not gain weight at all.

Anyways, my question. Should I just be eating more if I intend to gain weight? Or should I switch up my training to be more hypertrophy oriented? I have an set goal in mind in how much weight I want to gain, then get back into a more mission/sport specific training.

Thanks!

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I have purchased several of your courses over the years, used by both myself and my military professional son – thank you for many quality workouts.

I started mountain bike racing in April, and suffered a significant crash (broken collar bone and 6 ribs).  Recovered quickly and enough to finish out the last two XC races of the year.  I’m looking at programming for the 2020 racing season and have identified general core and upper body weakness as area’s that need my attention.  I believe you would refer to that as “chassis strength”?  I have a 12 to 14 week block of time prior to my 12 week MTB specific training program (bike specific/intervals and low rep high # gym work) that I’m interested in using to address my weaknesses.  I’m 56 years old, have access to a full gym when home, but do travel for business quite a bit.  I own your Humility program which I am thinking will be the first 7 weeks.  I’m struggling a bit with a second 7 week program.  Perhaps one of the Alpha/Bravo series?  What are your thoughts?

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I’m about to start the sandbag ethos and the question I have is for each session, for each round of the exercises how much rest time before you start the next round? And then how much time before you start the next round of different exercises?

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I just finished my first program with you this week (Johnny). Thought it was incredible – put on about 8lbs of lean muscle, increasing max squat and hang clean (losing some on max bench) while increasing endurance measurables. I am still tracking towards a potential Denali climb summer 2020. However, I don’t want to jump into the Denali specific program just yet. I was hoping to continue training strength while starting to shift more towards endurance. I think for me, I want to continue crushing base fitness before getting too specific too soon.

I was thinking the Mountain Base Helen as the next program. Also interested in doing the next Country Singer.

Would love to hear your thoughts. Thanks for taking the time!

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I’m looking for a general fitness plan to purchase for the fall before I get into ski specific training.  I’m in pretty bad shape vis a vis years past.  I can realistically work 45-60 minutes, 4-5 days a week.  I have a pretty fully equipped gym.

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I seem to find doing the walking dumbbell lunge places a lot of stress on my adductors. I don’t have the same issues when I deadlift or squat.

Is there an exercise I should do to strengthen the adductor or an alternative to the Walking DB Lunge I should insert into the program?

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This will be third time through a version of the Dryland plan. That being said I wanted to run by a potential structure modification.

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I am 20 yrs old and am looking into joining the Army. I am fairly physically fit and work as a personal trainer currently. I practice jiu jitsu nearly everyday, and keep to a fair running schedule as I train for distance races periodically. I really love your programs, and am curious as to what you believe the best program would be for someone who hopes to succeed with an 18X contract in the Army. They say it is hard enough for people who have been in the Army and understand the training, and it is nearly impossible for those who take the 18x contract, however I never believe anything is impossible with the right preparation. I have been piecing together my own program based off of the physical demands I have seen from the training, however I would like your opinion on what you believe may be the best fit for me.

Truthfully I have never worked heavily in one area, I do not have particularly high strength percentages (I believe my max bench is 160. Front squat is 150), but I have a fair level of work capacity and chassis integrity (utilizing your terms from your other programs I felt best in those categories with a scaled down version of the Operator Achilles program). I have your monthly subscription and have been looking at the Q course packet but I don’t believe that will prepare me properly strength and endurance wise. I think the Operator programs may be a good fit but am unsure. Guidance from someone with a better understanding would be invaluable.
Thank you for any help you can offer! Have a great rest of your day, sir.

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I need to lay off hinging and squatting for a few weeks because I strained my lower back and didn’t give it enough time to heal. I decided that doing the APFT program would be the safest bet. What are your thoughts on incorporating some additional resistance training to maintain strength? For upper body, since the program is pushup heavy, I was thinking of adding in over head presses and pull ups. For lower body I was thinking of weighted lunges and step ups, alternating push and pull variations. I would do these lifts prior to the day 3 and 4 sessions.

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thanks for the all-around lifestyle coaching. It’s rad, I would say that your blogs and articles are on par with a military or NOLS leadership curriculum. I have often started MTN Tactical institute workouts and found that I was under conditioned to finish them. I have a new plan and wanted your advice. I am a North Carolina Park Ranger for NC State Parks. What does that mean? Well it means that I wear many hats and have many different responsibilities. Not only do I do the interpretive work of a NPS Park Ranger, but I am also a NC Commissioned Law Enforcement Officer, a wilderness first responder, mountain athlete, SAR team member, biologist, and soon to be redcarded fire fighter. As you can see my job has a huge amount of physical demands. I wanted to share with you what I am doing now and prepping for and wanted to know what you thought. I am transitioning from a small rural weight room gym to a fully functional fitness gym and pool. In that time I am almost 3 weeks into doing mobility training every morning, followed your core bodyweight improvement plan (which is great). I am prepping to add your pushup/pullup improvement plan once I hit week 4. Until then I am training my pull/push strength by doing scapula pull-ups, and forearm training. I would like to go into the virtue series training packet afterwards. Should I pad that by doing the body weight foundation before the virtue series? Or should I just subscribe and do your daily WOD’s? Ultimately I would like to be in better shape than when I was on a tactical response team in the air force, in operator shape again so the doors are open to me if I have the opportunity to be in SWAT or an Operator in the ANG.  Basically I want to establish a lifestyle change, so I am starting over from the ground up with mobility and core work. Any advice would help? Anyways, I love what you guys do over at MTI and couldn’t be more grateful for your hard work. Keep it up?

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I wanted to reach out to see what plan you would recommend for me. I am in law enforcement and have a garage gym outfitted with a rack, bumpers, a 150 lb strongman sandbag, ropes, kettlebells, a weighted vest, and gymnastic rings.

I don’t have any dumbbells, normal sandbags, or a box. Which law enforcement plan would you recommend?

Thank you for your time. I plan on training for a SWAT program down the road, and want to make sure I am proactively training hard and smart. I also travel frequently for work, and don’t have more than an hour to train a day in a perfect world.

I appreciate your help and advice,

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The post Q&A 9.26.19 appeared first on Mountain Tactical Institute.