By Rob Shaul I once read an Instagram post from a former athlete who left MTI programming to work with a personal trainer. It’s “not always just about working and grinding,” the athlete wrote, “but also about recovering and resting.” This reminded me of Greg Glassman’s (CrossFit Founder) Essay from 2005 where he expressed doubts […]
Knowledge
Arete 5.30.19
Military / Foreign Relations / National Security “It’s a lifelong burden” – The Mixed Blessing of the Medal of Honor, Wall Street Journal Five things we have learned from election results across Europe, The Guardian Romania’s Most Powerful Man Is Sent to Prison for Corruption, NY Times A viral Army tweet paints a harrowing picture of the sacrifices […]
Programming Test: 3-Week Cycle Pairs Super Squats and Endurance, Both Increase 5%
By Rob Shaul BLUF This 3-Week multi modal training cycle paired focused back squat training via MTI’s “Super Squat” progression, and focused endurance programming around a 6-Mile Run assessment. Four veteran MTI Lab Rats (2 men, 2 women) and 1 new athlete (man) completed the same 3-week training cycle in April/May, 2019. The four […]
Q&A 5.23.19
QUESTION I have had achillies tendonitis for 4 months and it shows no signs of getting better. I am pushing my SFAS date back 6-12 months. Likely 12. I did the sfas train up through fortitude as prescribed, then had to replace all box jumps, burpees, running and rucking with biking and step ups. I […]
Arete 5.23.19
Military / International Affairs / National Security State, DoD Letter Warns EU to Open Defense Contracts, Breaking Defense How the Humvee Compares to the New Oshkosh JLTV, Motortrend Does Professional Military Education Matter? Wavell Room Saudi Arabian State Media Urges U.S. to ‘Hit Iran Hard’ with Punitive Airstrikes, In Homeland Security You can’t defeat tomorrow’s terrorists by fighting yesterday’s […]
Q&A 5.16.19
QUESTION I’m planning to run a 50k this fall. I see there’s ultra preseason, 50miler and 100miler plan. While I think the latter two are in the future for me, probably not this year. Do you have any plan recommendations for a 50k trail run? If possible, I would also like to be able to […]
Arete 5.16.19
Military / National Defense / Foreign Policy No Nationality Heeded the Call to Come Fight for ISIS Like Tunisians Did. Now They’re Stuck., Small Wars Journal Iran Guards chief says Americans have started ‘psychological war’, Reuters Going to extremes: the stark divides in Europe’s political map, The Guardian Thirty-five bodies found buried around Mexican city of Guadalajara, Reuters Fort Bragg […]
New Plan! Big 3 + Running Training Plan
By Rob Shaul I’ve received several requests recently by soldiers and other tactical athletes for a training plan which combines the big 3 power lifts, back squat, bench press, and deadlift, with running. Often these athletes have taken to powerlifting competitions, or done a strength plan which focuses on the big 3 lifts, and […]
Arete 5.9.19
MIlitary / Foreign Policy At least 8 dead as cops raid Rio slum amid sharp rise in killings by police, Reuters US warns Beijing’s Arctic activity risks creating ‘new South China Sea’, The Guardian Islamic State releases photos from DRC, Long War Journal What’s in China’s New Belt and Road Recalibration? The Diplomat Turkey to re-run Istanbul election lost by […]
Q&A 5.9.19
QUESTION Having been a surf lifesaver for two years now, and a jiu-jitsu player in my spare time, I am looking to increase my fitness capacity to be rescue ready. Do you have a program that is appropriate for the requirements of surf life-saving? ANSWER I’d recommend the plans and order in our Pirate Packet […]