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I have looked at your website and was very interested in getting a plan from your company. I wanted to know if you were able to put together a personalized plan for myself. I am in the Italian military, and wanted to attempt our special forces selection for a second time. The first time I realized I just was not fit enough for the rigors of selection, therefore I am seeking professional guidance. Is it something possible, and how much would it cost me? Thank you very much in advance for your time and assistance. Respectfully,

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I recently completed the FBI PFT program and was able to improve in all areas.  However I seem to be stuck in the low 30s for pushups.  I was planning to run the program again and was wondering if you had any advice on if I should change anything with the pushups.

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While doing some google browsing I ran across your deployment program as a good reference for preparing for hikes and notably Afghan Deployments.
I will be enrolling into the USMC Infantry Officer Course in a few months, and would love any training advice you have for fast paced hikes.

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I stumbled across your Instagram page and I have to say that I am highly interested in the programs you have to offer. While searching your page, I observed your Selection program and It looks great. That being said, I am currently deployed with a US Army National Guard unit and I was hoping to chat with you about what may be the best course of action for me. A little more detail on me and my career goals:
7 1/2 year Infantryman, 290 PT test (so not in the best shape ever but can still perform)
I am looking to attend an ARNG SFRE when I return home from this deployment.

If you have any suggestions or programs that would suit a deployed soldier who is eager for selection, I would love to hear it. Thank you so much for your time and I look forward to hearing from you.

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I am loving Tammy exactly what I was looking for…hitting week three now…actually redoing it as I had had some work travel so didn’t follow properly last week…

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I am leaving for IBOLC in a few weeks and will be attending Ranger School following graduation.  My plan during IBOLC is to focus hard on increasing lean muscle.  Do you have recommendations on protein, recovery supplements and/or meal replacements?

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We don’t recommend or endorse any supplements. We’d prefer you eat real food.

Here are our dietary recommendations: https://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I am an infantry 1LT in Germany, currently serving as a scout platoon leader. I have consistently heard great things about your programs and would like to select one. However, I still will do PT with my guys every morning and don’t want to compromise the integrity of one of your programs by having to work around my platoon schedule. In March I will transition to an XO position and in November/December of next year I will attend SFAS.  My goals are to increase my overall fitness, and run speed, as I broke my foot 6 months ago and lost some time in my run. Ideally, I would like a program that can complement my platoon schedule but has a direction for my second workout of the day.  I appreciate any advice you can give.

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I want to do the humility program but I’m not quire ready for the amount of mileage that the program requires. I tried the first week of the program and didnt have too much of a problem with the workouts, but my running isn’t quite up to that level yet. Do you have a suggestion on a program I could do first  that is similar with the workouts but will prepare me for that amount of running?

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Was wondering what plan offers a combination of sandbag and agility exercises?

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Every week on Day 1, there is a workout like this:

Could you describe the appropriate progression? I.e. Should I start at the lightest possible load (40# sandbag) and then move up until I hit 80#s?

Something like this: 1×40#, 2×60#, 3×80#?

Also, does each round end with 2x squat jumps or is that to conclude the total 6 rounds? I would assume the former, but wasn’t sure with the language used.

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30miler complete as you know.

What plan should I now adopt to continue to improve rucking and tactical fitness generally do you think? I am doing the fan dance in January so rucking fitness still very much needed.

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The post Q&A 11.7.19 appeared first on Mountain Tactical Institute.

By Rob Shaul

MTI needs remote meatheaddy lab rats for an upcoming, narrow and focused, 3.5 weeks, 2-day/week  “Mini-Study” comparing the effectiveness of 2-3 Bench Press progressions to increase 1RM Bench Press strength.

This will be a focused study, just on the bench press and can be completed concurrently with your current training.

Specifically, we’re interested to see if we can identify which progression works best to increase bench press 1RM strength.

Details: Lab Rats will be broken into 2-3 groups: Group A, Group B, and Group C. All groups will complete a different bench press progression, 2 times a week, Monday and Thursday.

Required Equipment: Weight Room with rack, barbell and plates and bench for bench pressing.

Cycle Duration and Schedule: This MTI “Mini Study” will take 3.5 weeks. It will begin Monday, November 18, 2019. Lab rats will complete the bench press training on Mondays and Thursdays during the study period.

To Participate

• You’ll need to commit to training bench press 2 days/week for 3.5 weeks, and follow the program as prescribed.
• You’ll need to commit to only do this training for your bench press work. No other bench-press specific training is allowed during the study period as it will skew the results.
• You’ll need the required equipment (see above)
• You’ll need to be an experienced, fit athlete. This isn’t a cycle for unfit athletes, or athletes new to free weight-based strength training in general or bench pressing in particular.
• The cycle will begin Monday, November 18, 2019, and end, Monday, December 9, 2019.

This is a focused mini-study which only involves bench pressing. You’ll be able to do other training as well, just no additional bench press work.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Bench Press Lab Rat” in the subject line.

Please include:

• your age
• sex
• height and weight
• training experience.
• please indicate if you already have an MTI account, and if so, the email for the account. Access to the cycle will be via the website.
• Finally, please verify you can commit to the 3.5 weeks, 2 day/week training cycle.

You’ll be assigned to a Group A, and provided with further instructions. Training will start on November 18, 2019.

APPLY NOW

The post Meathead Lab Rats Needed Starting November 18, 2019 for a Bench Press Progression Mini-Study appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

BLUF

We conducted a 4-week Mini-Study using remote lab rats to test the effect of training volume across three training measurables: Strength (barbell and bodyweight), Sprint-Based Work Capacity, and Endurance (3-Mile run Performance).

Specifically, we were interested to see if we could reach the same strength and conditioning results by training 2/3 of the total volume for Strength, Work Capacity and Endurance.

Results

Both groups saw similar improvement over all the measured variables, indicating that the lower volume training protocol was as effective at improving fitness in a multi-modal training program as a higher volume program. See the chart below:

Background

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

The aim of this study was to test if a multi-modal training protocol with 1/3 less overall training volume was as effective at increasing fitness across multiple variables as a higher-volume training program.

From a programming perspective, reducing training volume without negatively affecting fitness improvement is a win/win. The athlete can achieve the same fitness with less time spent training, and less impact from training to the body.

Mini-Study Design/Deployment

A 4-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 plus a work capacity assessment, and a Tuesday 3-mile run assessment, which were repeated 4 weeks later.

The Study was completed in the October – November 2019 time frame, and study subject self-reported their pre and post cycle assessment result.

The differences in strength and work capacity training volume between the two groups was achieved by manipulating the number of strength/work capacity sessions each group trained:

• The high volume group, Group A, trained 5 days/week and completed 10x total strength/work capacity training sessions including the initial assessment.
• The low volume group, Group B, trained 4 days/week and completed 7x total strength/work capacity training sessions including the initial assessment.

The differences in endurance training volume was achieved by manipulating the number of 1-mile threshold intervals each group completed during the training cycle:

• Group A completed 15x total 1-mile threshold Intervals.
• Goup B completed 10x total 1-mile threshold intervals.

Below is the Cycle outline by Group:

Results/Discussion

A total of 24 individuals completed the entire training cycle, 14 in Group A (high volume) and 10 in Group B (low volume). Below are the individual lab rat results.

The ability to achieve the same fitness improvements while completing 1/3 less overall training volume is a win/win for the athlete. He has to dedicate less time to fitness training, and the lower volume decreases the impact to his body in the short and long term.

Next Steps?

We were somewhat surprised and encouraged by this mini-study result.

The natural evolution of MTI programming has been towards overall simplification and a subtle but steady decrease overall training volume. The results from this study with intensify and accelerate that evolution. 

From a raw training perspective, this was another very intense training cycle with significant lab rat attrition. One concern we have is that these results may be somewhat skewed without direct coaching and observation, and before making drastic programming changes, we will work to conduct a similar study with the veteran lab rats at our Wyoming facility.

In terms of specific research, we see potential here to continue to test training volumes against one another both in multi-modal cycles, as well as cycles individually focused on strength, work capacity and endurance.

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

The post Mini Study Results: 2/3 the Volume Programming Achieves the Same Fitness Improvements as a High Volume Programming for a Multi-Modal Training Cycle appeared first on Mountain Tactical Institute.

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So I am at a plateau.  I have tried all sorts of plans, from the beginning to the end.  I have done and competed in the Best Ranger Program as well as the SOFD plan which I used from RRC A&S.

I currently live in Alaska and am trying on going back to Ranger Reconnaissance Assessment and Selection, I did not get picked up this last time.  I am looking for a workout routine that will jack up my overall mountain and rucking endurance, but is not based on the Army PT test.  For this selection we were going for more than 40miles in the first 36 hours, as well as up to 12-15 miles a day.  I enjoy going to the gym to work on functional fitness but being in AK I also enjoy swimming, rock climbing, hiking, and cross country skiing.

Is there such a workout program?

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Hmm ok pretty much all of it

Having said that as I am also early 40’s I want to do a bit of strength as well not just work capacity

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Huge fan of yours and MTI. I recently finished the SFQC and have stayed in fairly good shape thanks to your programs (when I’m not out in the woods training). I’m about 125 days out from CDQC. I’m looking to change my workout regimen up to solely prepare for this school. What program(s) would you recommend stacking together in order to best prepare both on ground and in the pool?

Thanks for everything that y’all do,

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I was just wondering whether you still support the Strength and Honor Training Program that you had available in 2011 (the year i purchased it) and furthermore whether there had been any modifications/improvements or whether it went by another name now?

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I’ve been out of the gym for the past few years, as in haven’t lifted weights much but kept up with a lot of bodyweight movements while training BJJ heavily.

Due to work BJJ will take a backburner for a few months so I’ve got a chance to get back in the gym and build up some strength that has atrophied over the years, so I like what the Big 24 program provides. I played college football so I’m very comfortable in the weight room.

My question, what is your guidance on cardio in conjunction with Big 24? I’m not thinking at the same time as the sessions, but to sprinkle in 3-4 running sessions throughout the week. I realize my focus in Big 24 is to lift and get strong, but I’d like to maintain some cardio fitness at the same time.

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The post Q&A 11.14.19 appeared first on Mountain Tactical Institute.

MTI’s K9 Handler Fitness Assessment

The post MTI K9 Handler Fitness Assessment appeared first on Mountain Tactical Institute.

Military / Foreign Affairs / National Security

This obscure, costly air base is the new front in the battle against violent extremism,  Air Force Times
VA, DoD must do more to educate troops and veterans about social media scammers, lawmakers say, Defense News
Betraying The Kurds Makes Things Harder for US Operators Everywhere, Defense One
US Is Moving Too Slowly to Harness Drones and AI, Former SOCOM Commander Says, Defense One
The Laser Weapon Is Really, Really Finally Here, Foxtrot Alpha
US Army leaders test out latest militarised HoloLens AR architecture, Jane’s 360
Esper says US forces combating ISIS in Libya ‘continue to mow the lawn’, Military Times
USS Detroit Underway, Forward Deployed, U.S. Navy News

First Responder / Homeland Security / Wildland Fire

AS CA BURNS – SCIENTISTS STUDY AFFECTS OF SMOKE ON FIREFIGHTERS HEATLH, Firefighter Close Call
California’s wildfire, blackout crisis: Who’s to blame? FireRescue1
Where Did All the Prosecutors Go? POLICE Magazine
Officer: Death isn’t the worst-case scenario for a cop. Here’s what is., Law Enforcement Today
Ariz. department unveils fire truck designed to reduce cancer risk, FireRescue1
More than 300 violent offenders were just taken off the streets. The media was silent., Law Enforcement Today
White House Finds Loophole in Search for Homeland Security Secretary, Homeland Security
Secret Iranian Network Behind ‘Aggressive’ U.S. Cyberattacks Exposed In New Report, Homeland Security
How Voters Can Assess New Climate Plans, The RAND Blog

Mountain

The Best Local Hikes: Hikers Pick Their Favorite Trails Around the U.S., Backpacker
Threshold: Why Some of Us Freeze off the Deck—and How to Push Through This Common Fear, Climbing Magazine
So, Norway is Having the Best November Ever, POWDER Magazine
Chinese Polar Explorer to Attempt Longest Solo, Unsupported Crossing of Antarctica, The Adventure Blog
This Hilarious Animated Short About A Ski Rescue Gone Wrong Is Oscar Worthy, Unofficial Networks
The Best Pacific Northwest Road Trips, Outside Magazine
Climbing and Outdoor News from Here and Abroad – 11/14/19, American Alpine Institute
The 5 Best Winter Sleeping Bags, Backpacker

Fitness / Wellness / Nutrition

Double Your Leg Strength One Leg at a Time, Breaking Muscle
12 Natural Cold Remedies Examined: What Works and What Doesn’t, Mark’s Daily Apple
Are Wellness Shots a Health Boon or a Load of BS? Men’s Journal
5 Laws of Sleep for Athletes, Outside Magazine
Fix Your Lower Back Pain: From Posture to Strength, Breaking Muscle
Even Endurance Athletes Need to Sprint, Outside Magazine
Podcast: Hard Gainer, Glycine at Night, Training While Sore | THRR003, The Paleo Diet
What nutrients are most likely to be deficient in a vegetarian diet? The World’s Healthiest Foods

Interesting

Military to the Mountain: Introducing veterans to the healing effects of skiing, Freeskier
National Parks May Save $6 Trillion in Mental Health Costs Worldwide, Adventure Journal
Yellowstone to Add WiFi in Move That May Spread to More Nat Parks—Yea or Nay? Adventure Journal
Apple’s Reach Reshapes Medical Research, NYT
This Scientist Believes Aging Is Optional, Outside Magazine
A Milk Giant Goes Broke as Americans Reject Old Staples, NYT

The post Arete 11.14.19 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Let’s say you were out of shape, and asked me for a fitness plan. And let’s say my answer was to run if possible, but walk if necessary, for 60 minutes, every other day.

Let’s say at first you couldn’t run, so you walked and managed 3 miles in the 60 minutes. Then, six months and 20-pounds less later, you were running for the entire 60 minutes and managing 6+ miles. Then, at 12 months, you were running even faster, and managing 9+ miles in the 60 minutes.

At some point not too much longer, you’d reach your genetic potential, and progress would stop. You’d plateau in terms of how fast and far you could run.

In strength and conditioning terms, this is called “accommodation.” The programming challenges the body physcially, and the body responds by “accommodating” to that challenge. But, if the challenge is not changed, or increased, progress plateaus. “Everything works,” we say, “but nothing works forever.”

Accommodation is both a blessing and a curse.

Inside the gym accommodation is relatively easy to address. In this case I could have you add a weight vest, or change the training every other day by replacing the 60 minute run with a 30 minutes of hill sprint repeats, etc.

But accommodation also extends beyond our fitness lives to all areas of our lives – work, where we live, our relationships. We’ve all experienced this.

You get a new job – your dream job, and love it at first. Then, 1-2 two years later you find yourself searching for other job opportunities.

You move to a new city, and love it …. at first. Then, 1-2 years later you find yourself searching real estate listings in other locations.

You fall into a new romantic relationship, and are head over heels over this person … at first. Then, 1-2 years later, you find yourself doubting it’s future and begin searching for other people to date.

In these examples the job, location, other person didn’t change. You did – you “accommodated” and now things which just a short time ago were perfect, are stale.

The post The Blessing and the Curse of Accommodation appeared first on Mountain Tactical Institute.

QUESTION

First, I just want to say thank you for all the hard work you put into your content. It is really impressive.

I have a couple quick questions. What type of rucksack/backpack do you recommend for the ruck-based plans? I’m getting back in after being out a year and a half, so I no longer have the issued rucksack. My laptop backpack won’t survive the 40-65 pound weight. Looking at backpacks and rucksacks, I see that it could be quite the investment. Any recommendations would be appreciated. 

Secondly, could you point out the best way to progress for me? As I said, I’ve been out of the Army Guard for about a year and a half. I’m 38 years old and out of shape, but my ultimate goal is special forces. It may not be a feasible goal given my current starting point and age. However, I’m going to go for it. The best current option at the moment is a a reserve recruiter said there might be a Psyop slot for me.  Or special forces, but still badass. My thought, from my skimming of your material, is to take four weeks and do the 2-mile run improvement plan in the morning and the body weight plan in the evening to improve my overall baseline and get back in shape. What then? Unfortunately, I don’t know if/when the Psyop position will happen, so I can’t backwards plan from a date. 

Let me know your thoughts and suggestions. 

ANSWER

We’ve had good luck with framed, used, medium-sized ALICE pacs for training. You can get these on amazon and army-surplus stores. We load the weight – usually iron plates – high in the “radio pocket” in the pack. If not, a good, solid, internal-frame pack will do. Look for a used one for training … you’ll beat it up.

Plan? – Work through the plans and order in the Virtue Packet – beginning with Military OnRamp.

– Rob

QUESTION

I’m writing from Australia.

After hearing good things about you guys, I’m considering trying one of your training programs.  I’m not sure which one, and I was hoping to get your advice.

– I’m 43 years old.

– I work a desk job, and am not military or LEO,

– I’ve got a decent home gym with squat rack, barbells etc and have lifted for the last two years.

– I’m still a bit shy of your strength standards, and would ideally like to hit them.

– In terms of focus, I’m guessing I fall into the ‘general’ fitness category, and I like the idea of being well-rounded (I like to run). But, if I had any initial focus, it would probably be getting my strength numbers up.

– I can train 5-6 days a week.

Given that background, (including my age) is there any particular program or packet that you’d recommend I jump in with?

ANSWER

I’d recommend the plans in the Country Singer Packet I, starting with Johnny. These are designed for civilian athletes and concurrently train strength, work capacity, chassis integrity and endurance (running and some rucking). 

– Rob

QUESTION

I was just recently cleared by my surgeon to resume training without restrictions following a total left shoulder replacement in May.  I just recently finished the 6 week, Arm Injury Training Program.  I really enjoy the structure and goals in your plan based workouts.  I’m struggling to figure out what the next steps are in getting that shoulder back up to condition and a program where I don’t over train the rest of the body.  Obviously, I’m working with 3-5 lb weights on my recovering shoulder, etc…  i am working with my PT but they focus on the injured extremity.  Again, I’m cleared without any restrictions.  I’m still required to complete a run, pull-ups, sit ups and dummy drags as part of my fitness requirements.  Thank you. 

ANSWER

Couple options: 

1) Bodyweight Foundation Training Plan – great plan, but not sure if your shoulder can handle your bodyweight now? 

2) Single Limb Strength Training Plan – this will allow you to use lighter loading with your recovering limb, and go heavy on your good limb.

– Rob

QUESTION

I’m looking to put on muscle and have been doing some research on this.  One thing that keeps coming up is progressive overload. Does this program employ that principle or are the sets and reps consistent throughout?

ANSWER

Progressive overload is part of all strength and conditioning programming – strength, work capacity, endurance. 

Understand the Hypertrophy Plan for Skinny Guys is not a strength program – it’s designed not to build max effort strength, but rather muscle mass. 

In general, going heavy with few reps builds max effort strength. Going moderately heavy, with reps per set in the 8-15 range, builds mass. 

This plan builds the reps per set as you progress through the programming, and uses “hard but doable” loading to progress the load.

Click the “Sample Training” tab to see the entire first week of programming. I’d recommend you complete it before purchase.

– Rob

QUESTION

I’m 29 years old and I’m currently a police officer. I served four years in the Marine infantry from 2009-2013 and I’m looking at joining the Army with hopes of becoming a member of the 75th Ranger Regiment. I have been lifting a lot of weights and not too much running or calisthenics or rucking and no swimming. I’ve seen some of your improvement plans such as pull ups, push ups, running and rucking and I’ve seen a ruck based selection training packet that you guys offer. Are there any programs that you’d recommend for RASP?

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We have a RASP I & II Plan – which what I’d recommend you complete the 6 weeks directly before RASP. 

Between now and starting the RASP Plan, I’d recommend the plans/order in the Virtue Packet. Start with Humility. 

– Rob

QUESTION

I know about your workout plans and have subscribed to the Pushup and Pullup improvement plan, but wondered if you had any advice about tapering. 

I am 4 weeks out from an Air Force Special Tactics Officer selection week I have been prepping for quite a while for. 

ANSWER

I’d recommend you complete the first 8 weeks of the USAF STO/CRO Phase II Selection Training Plan, the skip to week 8 – which is a taper – for the week directly before selection.

– Rob

QUESTION

I’m looking into getting into Law enforcement. I don’t have access to a gym. Is there any workout plans from MTI for strictly body weight?

ANSWER

Bodyweight Foundation Training Plan.

Don’t be fooled by “bodyweight” – this is and intense training plan that deploys an initial assessment. The follow-on progressions are based on the initial assessment results and this way the plan automatically “scales” to your incoming fitness level. 

Good luck!

– Rob

QUESTION

I had been using your programming a lot prior to BUD/s.  I am in 3rd phase right now and prior to leaving for land nav I was hiking and fell off a 30 ft cliff.  Luckily I came out with only a concussion, small fracture on my elbow, and a bruised heal.  I won’t be able to continue with my current class but I’d like to get healthy enough to pick up with the following class (sometime mid December).  I most likely won’t be able to start lower body stuff for another couple days and then the elbow will take around 6 weeks (hopefully less) to start to train with.  Do you have any programming I could use for about a month to maintain fitness for BUDs and put myself in a position to class up with the next class?

ANSWER

Sorry about your injury.

Training Plan for Athletes Suffering Arm Injury – this plan will train the rest of your body around your elbow. 

– Rob

QUESTION

I’m a current subscriber and I’ve been progressing through Johnny. One issue I’ve had is the endurance days not lining up with my cycling and running schedule. Currently I have just been occasionally (1-2 times a week) substituting running or cycling for the work capacity portion. Is this the best way to maintain my cycling group schedule and do this program?

ANSWER

Better would be to do 2-a-days and still get the work capacity work in. Long cycling and work capacity are not the same thing. Work cap efforts are shorter, but much more intense. 

– Rob

QUESTION

I am looking to start a subscription to ready myself for USMC Methods of Entry class. While the course is not as physically demanding as some of the other military schools I would like to be prepared (I will be only one of two Air Force in the class). Is there a specific plan that you would recommend for tactically moving, breaching, and navigating obstacles while wearing kit and carrying breaching tools? 

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I’d recommend San Quentin, a plan I recently built for correctional officers. Why – it includes strength and multi-modal work capacity, plus tactical agility, but also focused grip strength work and upper body hypertrophy. I feel it will transfer well to the breacher school.

– Rob

QUESTION

I’m currently starting the dryland ski training plan v5. I’m about a week in.

I don’t have access to a sandbag at my gym, I’ve been substituting dumbbells / kettlebells depending on the exercise.

Is this ok? Or is there a better substitute that a normal gym (golds gym style) would have?

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We’ve not found a good replacement for a sandbag. Others build their own and bring it to the gym with them. 

– Rob

QUESTION

I was just reading about your changes to the Backcountry ski program. I understand and agree with most of your changes, however I’m curious about the elimination of warm ups? There is so much evidence regarding injury reduction, efficiency of movement, and improved performance- why cut it out? Even for the recreational athlete, warm ups have a huge benefit. Curious about your thoughts on this!

Thanks for doing what you do

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If you’re familiar with our sessions, you know our programmed warm ups don’t follow the “dynamic warmup” protocols of sports performance coaches – many from that world don’t approve of MTI Programming.

In this case, I was concerned about performance/warm up for the first 1-3 intervals of the touch/jump/touch to box efforts. As programmed, these come after the chassis integrity/upper body circuit – which this week on Wednesday was:

6 Rounds

5x Sandbag Getup @ 40/60#

10x Hinge Lift @ 85/115#

3/5x Scotty Bobs @ 15/25#

This is a vigorous, 10-13 minute effort – where we’re breathing hard, and sweating by the end. 

In all our programmed warm ups, I include a deep squatting or lunging movement – and in this case, the sandbag getup does this. The Hinge Lift gets the hips/butt, and the scotty bobs get the upper body. Indeed, this could be a programmed warm up for one of our sessions, though I’d drop the rounds to 3-4 and add an instep stretch. 

I’m 51, and by far take the longest to “warm up” of all the lab rats completing this cycle, and I’m ready to go for the Touch/Jump/Touches. 

In the real world, for both our Tactical Athletes and Mountain Athletes, few have a chance to do any type of “warm up” before maximum performance. Many of my pro freeskiers and snowboarders report hopping out of a helicopter, high on a peak with just enough room to stand, strapping on their boards, and hitting it. Likewise, many LE athletes and military athletes move right from sitting/cold situations to full on tactical performance without any notice. Sometimes I wonder if warm ups for every session create a training “scar” which will lead to injury in the real thing. 

But back to training, the specific warm up depends on the specific training session. For example, if my athletes are doing heavy back squats first thing in the training session, they’ll be doing some back squats in the warm up. I’ve seen many sports performance dynamic warm ups performed before strength work – which don’t prepare the athletes for the following sessions. Long ago I experimented with these protocols and found they were overly complicated, too general, too long, and most importantly, didn’t prepare athletes for the following training session.  

Finally, this is a cycle we’re lab ratting at my Wyoming facility, – and testing – if I find there’s an issue, I won’t make changes to the requisite program on the site. 

– Rob

QUESTION

I was reading through the most recent MTI email blast and an older article (“Run/Ruck training thumb rules you can use” -April 3, 2016 by Jordan Smothermon). Since I’m a quantitative Fisheries Scientist by profession (i.e. – I play with numbers alot), I got to playing with the numbers presented there an found what I think is a numerical inconsistency. Rule #4 states that a 10% uphill grade will halve your speed. Rule #5 states that every additional 1% of uphill grade will add 15s per mile. These two cannot both be true.

For example, assume your rucking time is 15min / mile (4mph). Rule #4 implies that with a 10% grade your time per mile would double to 30min/mile (2mph; i.e.- since your speed gets cut by 1/2 your time per distance doubles).  However, Rule #5 implies that with a 10% uphill grade your time per mile should only be 17.5min/mile (~3.4mph; i.e – 15s * 10% = 150s = 2.5min + 15min/mile= 17.5min/mile). Obviously, both these cannot be true and the huge discrepancy between speeds makes the difference important. You’d plan a hike/ruck/mission very differently at 30min per mile v. 17.5min per mile.

It looks like the numbers came from two different sources which probably were never aware of each other let alone cross-checked for logical/mathematical consistency. Also one or both maybe be anecdotal v. Empirical. It might make an interesting mini-study to try and reconcile the two and the results would certainly be “mission-directed.”

Thanks for putting out material that provides a workout for the mind as well as the body!

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Thanks for the note and math! 

We’ve actually put many of these rules to a test with our own mini studies – which you might find interesting:

Moving Uphill, a 10% Grade Cuts Your Speed by 1/3, not 1/2

Mini Study: Loading Increased Caloric Burn for Uphill Movement 50+ Percent

MINI STUDY: INVESTIGATING THE EFFECTS OF LOADED UPHILL SKINNING SPEED; LIGHT AND FAST VS HEAVY BUT SAFE

Mini Study Finds 1 Lb On Your Feet = 4 Lbs On Your Back for Slow Hiking Pace

– Rob

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I was reading your article “On Mental Fitness”, and I noticed that you said that you have mental fitness rules for your athletes, as well as a style of “sticks and carrots” to develop your athletes’ mental fitness. Can you educate me on what your rules are as well as how you go about developing mental fitness? Very interested in that aspect.

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The post Q&A 11.21.19 appeared first on Mountain Tactical Institute.

Military / Foreign Affairs / National Security

Air Force steeply cuts retention bonuses as growth improves — but you still have a shot to cash in, Air Force Times
The Moscow School of Hard Knocks: Key Pillars of Russian Strategy, War on the Rocks
Army to use new “Chris H.” robots to disarm, and dispose of bombs; War is Boring
Trump says Navy won’t remove SEAL status from officer at center of war crimes case, The Hill
US Navy’s Newest F-35B-Carrying Amphibious Assault Ship Is Heading to Japan, The Diplomat
Pentagon denies report that US mulling withdrawal of 4,000 troops from South Korea, The Hill
US Electronic Warfare: You’re Doing It Wrong, Breaking Defense
Watch The Future USS John F. Kennedy Float For the First Time, Foxtrot Alpha

First Responder / Homeland Security / Wildland Fire

Cleveland’s High Cost of Fixing Its Police Department, Officer
Maryland State Police Awarded $1.1M to Combat Opioid Distribution, Officer
Heroic Animals Honored at Washington, DC, Ceremony, POLICE Magazine
#OCR2019: On the Ground with the Future of Law Enforcement Technology, POLICE Magazine
British Columbia initiates wildland firefighter health research, Wildfire Today
National Firefighter Registry releases time line toward implementation, Wildfire Today
What we can learn about US intelligence from the Baghdadi raid, Brookings Topics
Coast Guard seizes nearly $400 million in cocaine at Florida port, The Hill
Secure Data Transmission with Ultrasound, Homeland Security Newswire

Mountain

Jake Burton Carpenter Founder Of Burton Snowboards Has Died, Unofficial Networks
Antarctica 2019: Flight Delays, Brutal Starts, and Isolation on the Ice, The Adventure Blog
Feet Of Snow In The 7 Day Powder Forecast For The West, Unofficial Networks
Bentonville, Arkansas Is Disneyland for Mountain Bikers, Outside Magazine
The Ultimate Guide to Skiing Utah, Outside Magazine
Melting Glaciers and the Double-Edged Sword of Last-Chance Tourism, Adventure Journal
Steve Swenson Is 65—And Still Bagging Summits, Outside Magazine

Fitness / Wellness / Nutrition

The Toxicity of Diet Culture, Breaking Muscle
3 Simple Stretches To Prevent Running Cramps, Men’s Health
Podcast: Tips for Regaining Full Knee Extension After Surgery, Mike Reinold
How Phytoestrogens Can have Anti-Estrogenic Effects, NutritionFacts.org
How Outdoor Athletes Can Benefit from CBD, Outside Magazine
When Can I Squat After Shoulder Surgery? The Barbell Physio

Interesting

Air Force advises airmen against using products containing CBD oil, Air Force Times
Humans Can Survive Underwater, Hoover Institution
How the Brain Can Rewire Itself After Half of It Is Removed, NYT

The post Arete 11.21.19 appeared first on Mountain Tactical Institute.

The post Evolutionary Steps in MTI Programming – Part 1 appeared first on Mountain Tactical Institute.

The post Arete 11.28.19 appeared first on Mountain Tactical Institute.

QUESTION

I work for the Maine State Police. We have formed a riot control team and are looking for guidance on developing a fitness evaluation that would be probative to this specific specialty. Most of our teams use the Cooper Standard which we believe does not measure what we do on this team.

We are looking for something that will gauge readiness. This job entails changing from idle to explosive need for speed, long durations of using strength as well as holding up heavy items. I suppose the best way to explain this would be strength and speed vs duration.  Any guidance you could give would be extremely valuable.

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I’m a college Air Force ROTC cadet who plans on applying for STO in January 2021. Being approximately 13 months out from when I would take the PAST for my Phase I application and 15 months out from Phase II, I’m looking for a day to day plan to keep me in shape and ready for your CRO/STO training plan when that time comes. Do you have any recommendations on a long-term training plan until it comes time to “ramp it up” in preparation for Phase II?

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I am a trail runner and rock climber who no longer has access to a climbing gym.  I would like to stay in climbing shape in addition to running 30+ miles a week.  What would you guys suggest?

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I am looking for a training plan that can supplement strength/work capacity into my current marathon plan. I am a Wildland fire fighter who just started my offseason. I am planning on running the Phoenix marathon Feb 7th. I have a running plan but I am looking for some strength programming that would compliment 4 days of running/week. I would like to be able to gain strength through the winter as well. Finally I will hopefully be entering smokejumper rooking training this spring and will pick that plan up post marathon but any work capacity stuff I can do now will also help. I have done hotshot preseason and ultimate work capacity. Thanks your your time hope to hear from you soon.

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QUESTION

I’m currently in week 3 of the backpacking pre-season program.
The volume of this program is achievable for my current fitness level (+40 year Male, slightly overweight – back to training consistently for past 18 months)
However, I find I’m having to extend my rest intervals beyond the prescribed time in the program ie. I’m having to rest :60 seconds (Sometimes more) instead of :30 seconds between rounds of leg blasters/mini leg blasters.
I’ve seen slight improvement in three weeks in my ability to complete a set without stopping but if I get back at it with only :30 seconds rest, I end up having to break the set up.
Should I continue to modify this segment by adjusting my rest interval until my fitness improves? Or by doing that, am I defeating the intent of the exercises?

Thanks in advance for any advice you are able to provide.

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I’m doing the backcountry skiing preseason training plan and had a question. If I add some extra running to the training plan would that be detracting from the plan? I feel like I lack more in the endurance part of training than in the strength side. I’m relatively new to endurance sports. Any suggestions?

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I need some advice. I have currently purchased military on-ramp and AFSOC pt training plan. My goal is to take the AF PAST in late April. Is your recommendation that I finish the on-ramp program (which I am on week 3) then move straight into the AFSOC pt training or finish the on-ramp then move to a base program and in late February move to the AFSOC pt training program? My goal is to absolutely smoke the past test. I am trying to pursue cct in May. Thanks in advance!!

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The post Q&A 11.28.19 appeared first on Mountain Tactical Institute.

QUESTION

Quick question for you. Currently working through the body weight foundation course because I’ve lost my training routine and I’m a little worse for the wear. Meanwhile I’m interviewing for positions as a wildland firefighter. There’s a 3 mile ruck-march test as part of the hiring process. My question is for a civilian trying to transition into a wildland fire career with a ruck test of unknown date, what program should I drop into after bodyweight foundation. I was thinking it’s between Ruck Improvement, Johnny, or the wildland fire packet.

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I am about to begin the SFOD-D programme and am curious about the nutrition programme you suggest.

Would you recommend that this be followed rigidly or could there be a waiver to this diet if say after the first two weeks, I feel constantly drained no matter how much I eat from the list you have provided in your nutrition video?

I’m what I’d call your average 70kg guy so I’m just picking your brain as to whether it can be changed at all.

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I’m in week 6 of you achilles v2 plan.  I recently came off my Platoon leader time and moved onto staff.  My BN XO has started “asking” me to run with him and the S3 two to three times a week.  Typically we do 800 meter to 1200 meter intervals or a 3 – 5 mile run.  Both the XO and s3 are quick and I’m feeling exhausted during the daily operator session at night.

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So I am currently on week one of my APFT, and my question is do I do this in conjunction with normal gym routine? I am active duty so we do watered down pt in the morning, but I am just doing this until I transition to your SAPPER training which I attend in May.

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Coach, I’ve noticed you are constantly tweaking and improving upon your plans. I’ve been using several different plans along with the Big Cat series(which are great) and was wondering if you had any changes/improvements in the pipeline for the Fire Rescue plans. Thanks as always for your time.

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Do you have a plan to help me prep for a 10k?

I recently graduated from Ranger school. I used your plan to prepare and it helped a lot!  Thanks!

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I have the most important APFT of my career on January 12, 2020.  I will be taking it to attend a board for Army flight school (required 80% in each event).  My last APFT was October 12 where I scored 93% on push up, 88% on sit ups, and 70% on the 2 mile run.  I see that you have a 6 week APFT training plan but I am curious if I should start it now and redo a portion of it to make it more of a 9 week training plan.  I want to be able to score 80% on a bad day as it will likely be cold/windy here in Oklahoma on January 12th.

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I am prior service Navy and I recently received my 18x contract and still have two months before I ship for BCT. Would it be worthwhile to do the program now even though actual selection won’t be for a long time? Maybe do it now and then again a couple weeks prior to actually going to selection? Just curious about your thoughts. Thank you in advance.

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I have done a fair share of rucking ever since doing some Goruck events over the past few years. I enjoy it but I have always heard that rucking running is really hard on your body. Now that I have been using your plans for a while I see that some of the military ones prescribe ruck running. With your approach to keeping athletes healthy for the long term, how does that align with the high impact that ruck running puts on your joints? Or am I misunderstanding what is meant by rucking running?

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I’m on week 6 of the Ruck Based Selection program (v5). I just found out that the selection I’m attending got pushed back an entire month. I’ve been making noticeable progress in the program, and I’m feeling good about where I’m at fitness wise. My question is this: Now that I have an extra four weeks to prepare, where should I go with the program? I want to keep pushing until selection and show up in the best shape possible. Thanks!

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The post Q&A 12.5.19 appeared first on Mountain Tactical Institute.

MTI’s Top Selling Training Plans for November 2019

1. Athlete’s Subscription

2. APFT Training Plan

3. Bodyweight Foundation Training Plan

4. Fat-Loss Training  Plan

5. Ruck Based Selection Training Plan

6. Backcountry Ski Pre-Season Training Plan

7. Dryland Skiing Training Program

8. Humility

9. Core Strength Bodyweight Only

10. Hypertrophy for Skinny Guys

11. 2-Mile Run Improvement
12. Big 3 + Running Training Plan
13. Military On-Ramp Training Plan
14. ACFT Limited Equipment Training Plan
15. Running Improvement Training Plan
16. FBI Special Agent PFT Training Program
17. RASP 1&2 Training Plan
18. Ranger School Training Plan
19. Big 24 Strength Training Plan
20. Law Enforcement Academy Training Plan

Learn more about our Plans and Subscription HERE

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

Military / Foreign Affairs / National Security

Several rockets land near Iraqi base housing US troops, Air Force Times
F-16 pilot ejects at Kunsan with minor injuries; flights suspended, Air Force Times
US Navy awards largest-ever shipbuilding contract to Electric Boat for new attack submarines, Defense News
The Marines Want To Swarm Beaches With CRABS, Foxtrot Alpha
US Postal Service issues ‘Healing PTSD’ stamp to raise funds for veterans, Marine Corps Times
Several rockets land near Iraqi base housing US troops, Marine Corps Times
Lawmakers seek answers on rising military and veterans suicide rates, Military Times
The American Polar Pivot: Great-Power Competition at the Ends of the Earth, Modern War Institute
With Few Afghan Air Controllers, the U.S. is Stuck in a Forever War of Air Support in Afghanistan, Small Wars Journal
3 injured at Pearl Harbor naval base after active shooter incident, Task & Purpose
An internal investigation spurred by a nude photo scandal shows just how deep sexism runs in the Marine Corps, Task & Purpose

First Responder / Homeland Security / Wildland Fire

Demanding South Korea pay more for US presence drives wedge between allies, House leaders say , Defense News
The President’s Inbox: Should the United States Pursue the Israeli-Palestinian Two-State Solution? Council on Foreign Relations
Trump aims for role of NATO statesman but mars unity message, Military Times
China suspends U.S. military visits to Hong Kong after new law, Morning Defense
FEMA – After a fire your flood risk goes up, Wildfire Today
Less carcinogens, healthier firefighters. Here’s how Fairfax Fire is trying to reduce deadly exposure, Firefighter Close Calls
Company donates $10K to Okla. emergency responders, FireRescue1 Daily News
6 steps to prevent an oxygen tank explosion/regulator fire, FireRescue1 Daily News
Power company evaluating multiple failures on transmission towers as causes of large wildfires, Wildfire Today
Houston Police Chief Blames Holster Design on Officer’s Accidental Shooting, Officer
The Next Generation of High Performance Body Armor, Officer
LAPD Needs More Money to Protect Officers from Communicable Diseases, POLICE Magazine

Mountain

Video: The women of Jackson Hole’s ski patrol are in a league of their own, Freeskier
Alpinist Lydia Bradey On Her Stunning, Controversial Summit of Everest, Adventure Journal
Tag Lines for Rappels – Reepschnur Hitch, American Alpine Institute
The 10 Best Gifts for Adventurers of 2019, Backpaper
How to Prepare Your Dog for Alpine Skiing, Osprey Packs
A Backpacker’s Guide to Foraging, Backpaper
The Wildest Hunt: A Film About the Tongass National Forest, Outdoor Life
Video: How to Perform an Avalanche Beacon Check, Outdoor Research
Your Local Crag Is More Dangerous than You Think, Outside Magazine
Sport climbing Olympic Games Tokyo 2020: Toulouse qualified women results, Planetmountain.com
Winter Climbs 2020: Another Team Announces K2 Expedition, The Adventure Blog
An Alaskan Adventure: A Guide to Kenai Fjords NP, The Outbound Collective Journal

Nutrition / Fitness / Wellness

Bulletproof Your Knees and Shoulders, Breaking Muscle
Nutrition and Mental Health: What’s the Connection? Chris Kresser
Eating in sync with biological clock could replace problematic diabetes treatment, Diet and Weight Loss News
The ways astronauts prep for spaceflight could benefit cancer patients, say researchers, ScienceDaily
Tracking of Time-Dependent Changes in Muscle Hardness After a Full Marathon, Journal of Strength and Conditioning Research
What Happens to Your Body During a Polar Plunge, Men’s Journal
Can the Keto Diet Help You Fight the Flu? Men’s Journal
Podcast: Are Eccentrics Best for Tendinopathies? Mile Reinold
Milk Consumption Is Linked to Type 1 Diabetes, NutritionFacts.org
Podcast: Gluten and Thyroiditis, Booze on Keto, Calcium, The Paleo Diet, Robb Wolf
Best sources of Vitamin A, The World’s Healthies Foods

Interesting

Iceland puts well-being ahead of GDP in budget, BBC News
Dirk Nowitzki receives top German honor, Deutsche Welle
French lawmakers push to ban Black Friday sales citing ‘overconsumption’, France24
Best Books Of 2019: Politics, Hoover Institution
Deploying Social Media to Empower Iranian Women: An Interview with Masih Alinejad, Hudson Institute
Erdogan Has No Idea What He’s Doing in Syria, Council on Foreign Relations
Johnson & Johnson Vision Announces Availability Of ACUVUE® OASYS With Light Intelligent Technology In South Africa, Men’s Health

The post Arete 12.5.19 appeared first on Mountain Tactical Institute.

Military / National Security / Foreign Affairs

Palestinian ex-prisoners recall torture in Israeli detention, Al Jazerra
Will there be peace in eastern Ukraine? Al Jazerra
How the Pentagon will experiment with 5G, Defense News
Heavy equipment out, unmanned logistics in for the US Marine commandant’s wish list, Defense News
US Air Force chief: The biggest threat posed by China is in space, Defense News
Defense advocates fear isolationist views endanger military’s future, Defense News
An End to Magical Thinking in the Middle East, Defense One
Britain’s Secret War With Russia, Defense One
German defense minister calls out Russia after Berlin murder, DW.com
Is NATO Brain Dead?, Rand Corp
Pensacola Shooting Casts Shadow Over U.S.-Saudi Relations, Foreign Policy
What the West Gets Wrong About Russia’s Intentions in Ukraine, Foreign Policy
What Trump Gets Right About Alliances, Foreign Policy
AFRICOM says Russian air defences shot down UAV, Jane’s 360
Analysis: How the US arrived at this critical crossroads in Afghanistan, Long War Journal
U.S. unseals indictment against American serving as top Shabaab figure, Long War Journal
Dates set for murder trials of Navy SEAL, Marine Raider in death of Green Beret, Marine Corps Times
Afghanistan war metrics were manipulated to highlight battlefield success, according to bombshell WaPo report, Military Times
Russia to take nuclear triad as close to US borders as possible, Pravda Report
U-2 pilot dismissed for shaving his entire body to avoid a drug test, Task & Purpose
Mexico’s Strategic Security Problem, The Cipher Brief
Islamic terrorist killed with “secret CIA” bladed missile that does not explode, War is Boring
War Crime Pardons and What They Mean for the Military, War on the Rocks

First Responder / Homeland Security / Wildland Fire

The remarkable case of the triple agent and the bombing in Khost, Afghanistan, Brookings Inst.
What Will the Opioid Crisis Look Like in Five Years? Rand Corp
Calif. city firefighters report threats, vandalism of stationsFire Rescue 1
The audacity of the badge: Reconciling the confidence and arrogance that comes with the job, Fire Rescue 1
Calif. city could start charging nonresidents for EMS, Fire Rescue 1
Wage costs rise to $5 billion as firefighter overtime surges by 65% in Calif., Fire Rescue 1
Rival gang members burned alive by cartel 16 miles from Texas border, LE Today
Law Enforcement Across the Country in Mourning After 3 Officers Slain in 48 Hours, Officer.com

Mountain

Let These Ladies Show You How to do a Wilderness Surf Trip The Right Way, Adventure Journal
Backcountry.com Is Partnering With Shops It Once Sued In Bid to Repair Image, Adventure Journal
The Best Cold-Weather Gloves, Backpacker
Jump, Jump! Why the Simple Jump Rope Might Just Be the Best Warm-Up Tool Ever, Climbing Magazine
20th Annual Powder Awards Winners Announced, Powder
Horn and Ousland Safely Off the Ice After Completing Polar Traverse, Adventure Blog
What Good Neighbors Do, Patagonia

Fitness / Nutrition / Health

How Much Does Testosterone Really Affect Performance? Outside
The Hidden Cost of a Quick Injury Fix, Outside Magazine
Is Excess Protein Bad For Your Kidneys? Breaking Muscle
How to Enter the Flow State With Squats, Breaking Muscle
American children and teens are consuming significantly fewer sugary drinks, Science Daily
Throwing cold water on ice baths: Avoid this strategy for repairing or building muscle, Science Daily
The Case For Better Meat, Mark’s Daily Apple
Why You Won’t Necessarily Benefit From Eating More Protein, Men’s Journal
8 Morning Exercises You Should Do as Soon as You Get Out of Bed, Men’s Journal
How Much Vitamin C Should You Get Every Day?, NutritionFacts.org
Denmark Raises Antibiotic-Free Pigs. Why Can’t the U.S.?, NY Times
Fake Meat vs. Real Meat, NY Times
Why Science Can’t Seem to Tell Us How to Eat Right, WebMD
Are Sugar Substitutes Good for Kids?, NY Times
Scam or Not? What are the benefits of Probiotics, NY Times

Interesting

10 facts about Americans and YouTube, Pew Research Center
A Billion Vegans by 2030? Bloomberg

The post Arete 12.12.19 appeared first on Mountain Tactical Institute.

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I ran across your website after a friend of mine I’m the Army shared it on Facebook. I’m a 22 year old Male with no injuries and have been working out consistently in the gym for about 5 years. I would consider my current training tailored to an athletic style of workouts focusing on strength, power, athleticism, and slightly less endurance. I would consider myself at an above average level of fitness with the experience I have. I’d like to know where you might recommend I start within your programs for a program to enhance my overall fitness (as I am not in any military/etc).

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QUESTION

I’ve looked through several of your GoRuck training plans, but I’d like to train for a GoRuck 50 mile Star course next year. I’ve got about 8 months to train but would like to do several 26.2 star courses leading up to it. I’ll also do some trail half marathons. Any specific plans I can use?

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QUESTION

I’ve run several milers and ultras but never on a specific plan or with a coach. I am looking at the 8 week plan.
It’s thirteen weeks until my miler.
I’ve never touched a gym but thinking joining a CrossFit. Suitable?
I’ve no clue about gym jargon but I do my own yoga/Pilates routine.Haphazardly.
I’m older (56) so need to think recovery. I’m coming off a season age grade racing 10-half marathons.
I’m trusting a full explanation of work out activities?

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QUESTION

I have a question regarding which program would best suit my needs. I plan on taking the Marine Corps PFT in two months for the OCS board. I can already easily max the pull-up and crunch portion of the exam. However, my three mile run time is at about 18:50. I of course am aiming for at least 18 minutes. My question is, which one of your programs would be beneficial for me, your Marine Corps pft program or a more running specific plan. I look forward to hearing your opinion.

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QUESTION

I am not sure what I need but seen that you have programs for a lot of LEO components. I currently work for ICE and 2 weeks ago I tried out for SRT and failed. We had 2 days of shooting, running, carrying sandbags, working out and getting smoked. I got to the 3rd day and had to complete the PFT. 1.5 miles under 12 min, drag a 185 lb.. dummy 25 yards, 20 push ups in a minute and climb a 6″ wall. I completed the run in 11:47, completed the push-ups but failed the wall. The next tryout will be Feb/March/April so want to be ready. There is talk of a new fitness standard of 1.5 mile run, 1-10 pullups, push-ups & sit-ups in a minute and 300 meter sprint. I don’t know how many and but some say there’s a sliding scale and I need to be at 90%. They are also talking about doing pullups for the first 2 days of tryouts. I understand that I may not need to prepare for what isn’t but I want to be ready.  My challenge now is that I can’t do 1 pullup. What program(s) would you recommend? I have access to a weight room at work and near my home and what I don’t have I am willing to purchase.

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My wife is interested in your programs/plans, she is basically getting off the couch.  She is coming off a running injury, but that has been 6-8 months ago now, she has never truly trained hard however, just some running and small weights through the years.  She is 45 yrs. old.  How would you advise someone in her situation to get going, consider her completely new to training.  Any advice you can spare would be greatly appreciated!

I personally have been rock climbing, ice climbing & slogging up Rainier for years. I love what you guys do, and recently bought your “Athletes Subscription”.

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I find that your plans (BIG 24, TLU, Resiliency, & Run improvement plan) are effective, so I am seeking your advice.

First off, let’s take for example, the handstand pushup (HSPU) and compare it with the push press as a strength exercise. Should the former be used as a complex exercise as part of a complex circuit, for example, 5x Push Press followed by 2x HSPU, as in the TLU Strength Design? Further, could it warrant enough consideration to be used as an upper-body strength exercise such as the weighted pull up as in the BIG 24? 

Second off, do you find exercises such as the front lever & muscle up effective for strength training? I don’t see them implemented that often into your strength plans whereas rope climbs & pull ups are… could that be because as in the results from your mini study on the difficulty of pull ups to rope climbs to muscle ups to pegboards, etc., that muscle-ups are more difficult (26x more) than pull ups I believe..but are working the wrong muscle groups? And if you do think muscle ups and front levers, warrant more consideration for strength training, how could they be implemented into strength training programming? 

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I was shot back in August while deployed to Iraq. I had a tibia/fibia break on my right leg, shot through the left ankle, and shot twice in the butt resulting in a lot of soft tissue loss. My goal is to return to active duty in the socom community; do you have a particular program, or programs, you would recommend for someone essentially starting back from square one that would get my run, ruck, and strength times back to what they need to be?

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I’d like my step son to begin focusing on push ups and pull ups. Is it best to employ the two work out plans that you designed specifically for these exercises, or is there a general/all around plan you can recommend?

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I’m finishing up Valor/swim in the BUDS training packet, and I was looking at my schedule and noticed I have a 6-7 week gap between Valor and when I need to start the PST training portion of the packet for when I enlist in the Navy. I’ve contracted before and shipped this past April, but was injured and that got me medically separated. However, I’m healed up and good to go now.  For that 6-7 week gap I was considering doing Run Improvement weeks 11-15 or Military Athlete Endurance. I really want to be a hardened runner, since Im a taller/bigger guy and I want to build up that endurance foundation before I contract, because they’re giving guys 2-4 weeks till you leave for basic once your picked up for your special warefare job. I got 4 weeks last time. So I just thought I would ask you to see if you had any recommendations. Thanks.

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The post Q&A 12.12.19 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

BLUF

We conducted a 3.5 week Mini-Study using remote lab rats to compare the effectiveness of three MTI strength progressions to increase 1RM (1 Repetition Max) Bench Press Strength.

Specifically, we compared MTI’s Rat 6, Big 24 and Grizzly Pyramid strength progressions.

Results

All three groups saw and average increase in Bench Press 1RM, and the improvement was similar, with the Rat 6 Progression Group narrowly achieving a higher average improvement than the Big 24 and Grizzly Pyramid groups.

See the chart below:

Background

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

The aim of this study was to compare the effectiveness of three different MTI strength progressions: (1) Rat 6; (2) Big 24 and (3) Grizzly Pyramid to increase Bench Press 1RM strength.

From a programming perspective, identifying the most effective strength progression can help focus programming decisions when improving bench press 1RM is a key focus of the program design.

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 three groups, Rat 6, Big 24 and Grizzly Pyramid, and given access to the individual group programming. All Groups began their cycles with a Monday 1RM Bench Press Assessment, which was repeated after three weeks of two-day/week training using the appropriate progression.

The Study was completed in the November – December, 2019 time frame, and the study subjects self-reported their pre and post cycle assessment results.

Each Group completed a total of 7 Bench Press circuits on top of their regular programming. These included the two pre and post-study 1RM assessments.

The study was designed to complement the athletes’ regular training. We asked participants to avoid all other bench pressing and minimise all other upper body pressing during the study duration.

Results and Discussion

A total of 72 individuals completed the study, 23 each in the Rat 6 and Grizzly Pyramid Group, and 26 in the Big 24 Group.   Below are the individual lab rat results.

The Rat 6 Group narrowly saw a higher improvement in Bench Press 1RM Results (6.66%) over the Big 24 (5.5%) and Grizzly Pyramid (4.37%) groups.

However, the results were so close it would be inaccurate to declare the Rat 6 progression as the clear winner.

Study design elements which could have impacted these results could include is it’s relatively short duration (3.5 weeks), and how other training may have impacted bench press performance.

By design, this study didn’t dictate the athlete’s full training regimen during the study period as we wanted to test the ability to study a focused fitness attribute change without dictating complete programming. This was done to encourage lab rat participation and decrease attrition.

Next Steps?

We were somewhat disappointed by the study results as we hoped to find a clear progression winner. In programming reality, we frequently rotate through strength progressions to keep the athlete from accommodating and simply add variety to training. 

Given the similar results from these three progressions, at least for bench press programming, we see no reason not to continue strength progression rotation.

Next steps could include conducting the same study, but using a lower body exercise – back squat for example, or re-doing the same study but having athletes train the progression 3 times a week, vice two.

Much appreciation to the remote “Lab Rats” who participated in this study. Our remote lab rat program allows us to test more programming, more frequently, and thus further accelerate MTI’s programming evolution and improvement.

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

The post Mini Study Results: Rat 6 Narrowly Beats Big 24 and Grizzly Pyramid in Bench Press Progression Mini-Study appeared first on Mountain Tactical Institute.

By Anonymous

I failed to lead my platoon when I first became a Platoon Commander. I successfully completed the requisite training the Marine Corps determined to be sufficient for an intelligence officer to take a platoon and prepare them for real-world operations but I was not mentally prepared for the challenges ahead.

I struggled to find answers and continually made mistakes in the beginning months of leading a platoon. From selfishly not passing information to my Marines because it was more work for me to missing deadlines on products, I was not being the leader my Marines deserved. I found it difficult to even solve simple leadership problems that one would think are inherent to any Marine officer.

I had a very poor relationship with my Platoon Sergeant. He was a Marine who also had never truly lead any group individuals before in his life. The poor performance I perceived of him led me to dislike him and I let my dislike for him affect our professional relationship. I did not invest the time in getting to know the root of his issues, I did not give him challenging tasks to grow as a leader, and I didn’t give him opportunities to make me look bad. My unrespectful and resentful attitude toward my Platoon Sergeant was visible to the other Marines – further undercutting his position.

The more junior Marines tested the waters with me and occasionally said off-handed comments about how bad the Platoon Sergeant was. Not only did I not correct them, I tacitly encourage them. I thought that if he unwittingly took the fall for mistakes he and I made as the platoon leadership, the Marines would most likely think it was him and I would still be in good standing. I single-handedly created a dysfunctional leadership team.

Compounding my poor relationship-building skills was my leadership insecurity and indecisiveness. I constantly second-guessed myself and never seemed satisfied with a decision I made. This indecision dragged on all attempted improvement.

I blamed others for my failures:

• I have a weak Platoon Sergeant. I felt that if I had a scape goat of some sort then I could remain in good light with my subordinates, peers, and superiors. This may be one of the selfish actions I could have taken as a leader.
• My lower-level leadership are all about to get out of the Marine Corps. Because I couldn’t effectively develop my junior leaders, I made an excuse that they simply weren’t motivated and couldn’t be influenced any further. This is a lazy and simply false mindset
• The Platoon Commanders before me didn’t set me up for success. I didn’t want to develop an entire 6 month training plan because I didn’t know if it would actually give the Marines good training. I didn’t feel confident with my planning abilities to enact a good plan and stick with it.
• My Military Occupational Specialty school didn’t prepare me. The reality of the matter was we had about 6-hour days for 6 months and I surfed instead of studied. I blamed my course curriculum instead of my laziness.

I tricked myself into thinking I worked hard. I came in first everyday and left last most days but not nearly all of that time was actually spent working. Some was spent complaining, some avoiding my Platoon Sergeant, some doing nothing. My Marines and my boss could physically see that I was there first and stayed late and that was all of the bargaining chips I needed to hold others accountable for being lazy or not working hard. In reality I was the lazy one because that is the fakest way I could demonstrate hard work without being exposed.

I felt sorry for myself. I was convinced I drew the short straw. I allowed self-pity to defeat me and make me ineffective as a leader. I didn’t have the confidence to pull myself up and carry on despite adversity. I let excuses lead me.

By chance, I was able to take a step back and inspect myself for what I had become. I was lucky enough to be sent to a three-week training course across the country where I had reason to focus on myself and my studies. During this time of slower op tempo and being away from my platoon, I had time to think about how I was doing as a person and a leader. I hated my job, I didn’t enjoy the people I worked with, I lacked the confidence of a true leader, I was lazy, and I made excuses.

This separation from the day to day grind of leadership gave me perspective – not only on how poorly I’d behaved, but also on what I could do to improve things.

I returned to the west coast with an adjusted direction I wanted to take as a leader. I decided to make just two major changes that I thought would ultimately condition myself to lead with more efficacy and enjoy what I did once again: (1) I wasn’t going to blame any external factors for my platoon’s shortfalls, and; (2) I was going be thankful for having the opportunity to be in the leadership position I was in.

Specific examples of how I enacted change with my altered approach: I would slow down my day to enjoy it and talk to the Marines to actually get to know them. In turn, they would ask me questions and get to know me on a more personal level. After only about two weeks of simply being more friendly, I had some Marines ask to talk to me one-on-one about work or personal problems they thought I could help with.

Next, during field exercises, a significant amount of external support is required via requests, liaising, etc. In the past, I would do the absolute minimum to get the support requests submitted just to say I checked my box of what I needed to do. Often times, the supporting shops would mess something up and I would point to my request to show them they were wrong. Now I would follow up with them multiple times just to make sure everything was squared away instead of preparing myself for a “told you so” situation.

The biggest change was with my Platoon Sergeant. Instead of isolating and scapegoating him, I took responsibility to develop him as a leader. I still gave into my old habits on occasion but I made a concerted effort to allow him to fail and grow as a leader in situations I where I would have insulated him in the past. Although the verdict is still out on whether or not my approach was effective with him, our personal relationship improved significantly better as did the office atmosphere.

In addition to rebuilding relationships with my Marines, I had to improve my relationship with my immediate superior, the Company Commander. Up to this point, in his eyes, I had performed in a sub-proficient manner. With a new understanding of what it means to lead effectively, I now took ownership for everything my platoon did and gave myself no excuses for poor performance. Consequently, my platoon’s planning cycle got shorter, we went to the field more often, we maintained our equipment better, etc. My relationship with my Company Commander went from strained to positive within a few months of high performance and happier overall disposition.

Truth be told, I’m not certain if my alterations in my leadership approach have been effective or not. However, working toward making zero excuses and enjoying my time in the military has certainly made me more confident with my abilities, more focused, and generally more optimistic toward solving leadership problems.

What’s your Biggest Leadership Mistake? Willing to share it? If so, pls email rob@mtntactical.com.

The post My Biggest Leadership Mistake: Insecurity, Self Pity and Blaming Others appeared first on Mountain Tactical Institute.

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow and focused, 3.5 weeks, 3-day/week  “Mini-Study” comparing the effectiveness of two MTI strength progressions to two increase 3RM strength.

This will be a focused study, just on the Trap Bar Dead Lift or Straight Bar Dead Lift, and can be completed concurrently with your current training.

Specifically, we’re interested to see if we can identify which progression works best to increase 3RM Strength.

This study is driven by the new Army Combat Fitness Assessment. One of the ACFT events is a 3RM (3 repetition maximum) Trap Bar Deadlift.

Details: Lab Rats will be broken into 2 groups: Group A, and Group B. Each group will complete a different Deadlift progression, 3 times a week, Monday, Wednesday and Friday.

Required Equipment: Weight Room a trap bar or barbell and plates required for deadlifting.  Although the ACFT dictates a Trap Bar be used, for the purposes of this study, a straight bar is also allowed. However, if you have access to a trap bar, we request you use it for the study.

Cycle Duration and Schedule: This MTI “Mini Study” will take 3.5 weeks. It will begin Monday, December 30, 2019 with a Trap Bar Deadlift or Deadlift 3RM assessments. Lab rats will complete the deadlift training on Mondays, Wednesdays and Fridays during the 3-weeks Lab Rat progression will be based on his/her 3RM Deadlift load – so the training should automatically “scale” to the individual athlete’s incoming fitness.

On the Monday of Week 4, January 20, 2020, lab rats will re-assess their 3RM and the results between the two progressions will be compared.

To Participate

• You’ll need to commit to training bench press 3 days/week for 3.5 weeks, and follow the program as prescribed.
• You’ll need to commit to only do this training for your deadlift. No other deadlift-specific training is allowed during the study period as it will skew the results.
• You’ll need the required equipment (see above)
• You’ll need to be an experienced, fit athlete. This isn’t a cycle for unfit athletes, or athletes new to free weight-based strength training in general or deadlifting particular.
• The cycle will begin Monday, December 30, 2019, and end, Monday, January 20, 2019.

This is a focused mini-study which only involves dead lifting. You’ll be able to do other training as well, just no additional dead lift work.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Dead Lift Lab Rat” in the subject line.

Please include:

• your age
• Deadlift training experience
• If you have access to a trap bar for the study
• Finally, please verify you can commit to the 3.5 weeks, 3 day/week training cycle.

You’ll be assigned to a Group, and provided with further instructions. Training will start on December 30, 2019.

The post Lab Rats Needed for Trap Bar Dead Lift / Dead Lift Mini Study Beginning December 30, 2019 appeared first on Mountain Tactical Institute.