MTI’s Top Selling Training Plans for June 2019
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Learn more about our Plans and Subscription HERE
Jump up until your chin is above the bar.
Let yourself down slowly to full elbow extension, on a 5 second count
Video shows pull ups (palms away from face) but can also be completed with chin ups (palms toward face), mixed grip chin ups, horizontal pull ups and Tarzan Pull Ups.
Readers Note on “Little Boy” as Career Choice
Good essay. Consider yourself lucky to work in the field you’re in and have the opportunity for friendships and extended childhood-like fun.
A couple thoughts. Grown men suck at friendship. It’s because we don’t value it so we don’t work at it. Big mistake, in my opinion. I looked around 20 years ago or so and realized I was isolated socially. I was married at the time but we hung out with her friends. She always found some reason not to like my guy friends and she sure as hell didn’t want me having gal friends.
I vowed that would change. I reignited old friendships and cultivated new ones. I put the work in. If I didn’t hear from friends they heard from me. I looked for reasons to get together and stay in touch. The spouse became an ex-. I made sure the new partner liked the friends I had and my friends liked her. She encouraged me in my male friendships and wasn’t threatened by them. I took up diving with my non-athletic son and always made sure just the two of us took annual diving trips together. All good.
Back to your essay. I suspect that the reason the public-service guys you train and interact with have the friendships they have is because their work is dependent on functioning as a team. Also, they’re not in a zero-sum world where one more dollar for him is one less dollar for me in sales commissions, partnership draw, etc. They’re probably all compensated roughly the same. They all went through the same training. For that and other reasons they’re not as overtly competitive in terms of status, educational background, material possessions, etc. Competition is often the fatal flaw in male friendships.
Long time listener, first time caller.
My father (58 years old) and I (male, 28 years old) are going on a week long backpacking trip at an unspecified point next year. My initial thinking is that we could do the Backpacking Pre-Season Training Plan together in the lead-up to the trip. However, we both want to improve our aerobic conditioning since both of us are admittedly terrible runners with a laughable amount of roadwork between us.
Do you a sequence of other programs in mind that would best suit us before starting that plan? I know his age will probably play a factor. We’ve both been doing barbell training for several years and have no major injuries.
Thanks for all that you do.
Love your programming and appreciate all that you do. I recently completed Military On-Ramp, I am going to selection in 6 months. I have the athlete subscription package. So I have reviewed the Ruck Based Selection Training Packet, with this needing approx 13 months of training. I was wondering if you could advise in which programs I should do leading up to the Ruck Based Selection Training Plan V5. Thanks in advance for the help and support.
I’m 5 months out from Infantry BOLC. Plan on doing the IBOLC plan just before I head there. But, I want to get into better shape before I start that plan. I’m in decent mil athlete shape but would like to drop some unneeded body weight (6’2 218).
Should I start with military on-ramp or humility?
Thanks a ton!
I was a member of your subscription plan a few years ago. I have a question about rucking that I thought you could answer. I’m a crossfitter and hiker/backpacker. My strength is endurance on long events/WODs. I’m not the fastest but I make it steady to the end. I write my own programming now, and workout during open gym, typically lifting (Olympic and Power), cardio endurance (assault bike and row), classic CrossFit WODs and strongman type sessions (sandbags, sleds). I go backpacking every year when the weather is right, so I start rucking to build myself up for the long miles and inclines under load. My question is this, how does rucking cross over into a benefit for my CrossFit training? Is it my imagination or is it true that rucking actually slows down my runs and explosive power? During my mile runs for Murph this year I was so slow, just telling myself that its ok and normal because of my ruck training. But on the other hand, I haven’t been running at all since January, so maybe it’s just rusty.
So I’m about 12 weeks out from a hunt. Which programs do you suggest to bridge the gap from now till the 8 weeks before the start of the backcountry hunting program?
My fiancé is wanting to possibly join the army national guard. She lives a pretty sedentary lifestyle and works a desk job. We were wanting to know which program would be best for her to get started. We would also like to be able to workout at home. I myself have my own kettlebell set with a wide range of weights and also a sand bag, weight vest, and pull-up bar and gymnastics rings. Thank you in advance for your help.
Coach, I recently finished the Greek Hero series and retook the Operator Ugly today. Its still a bear and great at revealing what needs work! I did not specifically train up for the Operator Ugly. I improved my score from about 95ish to 114 from a few years ago. My scores were: Front Squat 10 Bench Press 2, Deadlift 16, Sprints 39, Pullups 17, Sandbag Getups 60, Run 25:30.
Over the course of the Greek Hero program I have noticed significant gains for my lower body, improving my max Back Squat from 235 to 255 and subsequently my max Box Squat from 245 to 285. At the end of the Greek Hero series my Military Press improved from 125 to 140 over the last 6 week program. Midway through the series my max Bench Press improved from 195 to 205.
I am 6’ 4” and weigh 170. I’d like to score a 125 or better on the Operator Ugly, and would like to improve my Bench Press and Military Press to meet MTN Tactical standards for military athletes. What program/s would you recommend with this in mind? I’d also like to maintain my overall fitness from the Greek Hero series as able. Love the MTI programs and the work you all do to help us stay ready. Thanks for your time!
I’m in the midst of your strength 357, doing so I reawaken a shoulder injury from this winter. Still not sure that it is, hoping it’s not a torn rotator cuff. That being said I’d like to keep working out. Any suggestions? I have pretty much full range of motion seems like over the head lifts bother it.
I just wanted to reach out in the hopes I could receive some guidance on your Ruck Based Selection Plan. So, BLUF, I’m an IN XO currently deployed to Iraq and received my SFAS class date at 23OCT and started the 8 week Ruck Based Selection Plan on 06MAY.
I should be complete around 01JULY. Instead of beginning with a different plan, I started with this one due to the limited facilities we have at our location. Essentially, the Ruck Plan is more manageable from an equipment standpoint. Anyways, I was planning to run the 8 week plan again for my final weeks of redeployment leading into SFAS. I was wondering if you had any advice on changes I should make to the schedule, since my plan is to conduct it twice. For this first 8 weeks, I have been taking an extra rest day every week, since I’m still pretty far out from my SFAS date. Any help would be greatly appreciated.
I am a Firefighter for the San Marcos Fire Department. I am looking into buying one of the urban firefighter plans but i am having a hard time deciding which plan to pick. Can you give some suggestions or guidance into which one? My fitness level is moderate. I usually row the morning of my shift and then lift later that day. Thanks for your time and help! Have a great one!
I just read your ‘Super Squats/6-mi run’ mini study report. Thanks for sharing!
In ‘92 I went through USAW’s Club Coaches course with Dr. Strossen at the OTC in C-Springs. Great guy and his IronMind products are first class.
Once, yes, only once, my training partner and I diligently followed his Super Squats program. For about 20 years, while in the Navy (26+ years total), I focused on powerlifting during the winter months and (road) cycling the rest of the year. I actually joined the Navy to ‘hopefully’ get stationed in Europe and race, which I was fortunate to do for more than a dozen years in Sicily!
I decided to do Super Squats after a decent season racing in order to get my squat back up for a powerlifting meet the base held right after the first of the year.
As per Strossen, you should pick a weight you can barely get for ten, but do 20 reps! Three DEEP breaths on the first ten reps, four on the next five, and five breaths on the last five! I remember the breathing was harder than the squats!
We squatted Monday, Wednesday and Friday and also participated in our command PT those same days! Additionally, we rode with the ‘gruppo’ 3-5 days a week and covered about 250 km/wk.
At 34 yrs old and weighing about 135 at 5’9”, I decided to start the program with body weight for the squats and deadlifts. According to the program and Doc Strossen, no matter what (using good form of course) you must add weight EVERY workout!
At the end of 12 weeks I did 315 for 20…no belt or wraps and ATG! My weight increased about ten lbs, but I had one of my fastest run times on our fitness test four weeks from the end!
According to a ‘1-RM formula’ I should have been able to do about 420…but 405 buried me!!! However, I did get it at the powerlifting meet a month later as well as a 3X BW deadlift (435 at 145 lbs)!
After the meet I transitioned into a pre-season training cycle leading up to the spring races in March, but continued to squat pretty heavy up until race season was going full bore. It was my best season ever as I finished just outside the top ten (over 200 racers from southern Italy) in the Giro dell’ Etna, a one-day 210 km race around Mt Etna in Sicily!
Sorry this was so long…
Have a great weekend and thanks for all you do!
PS-I just got word we’re on standby starting next week for wildland firefighting season! This year I added EMT to my credentials so I’m looking forward to putting that to good use as well as our off-season training…our motto is ‘train as if your life depends on it…cuz it does!’
I recently heard of your program and was looking at your site. My police department has been doing Cooper forever and we are now transitioning over to LEPAT. As I understand it the LEPAT is the Canadian National Police Fitness test? Anyway Cooper was easy for me and I’ve been doing some training for the LEPAT but as the Training Sgt I was wondering which program of yours would you recommend to prepare for LEPAT? I plan on taking that program and then recommending it to our officers who might struggle with this new test.
I’m sure you know but LEPAT is something like this. Thanks.
Bringing UAVs to the dogfight: ACE looks to automate close quarters air combat, Janes 360
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Poll: Australians Sour on China, The Diplomat
Putin and Trump will meet on June 28 in Osaka: Kremlin, Reuters
Hawaii Marine officer relieved of command following undisclosed ‘liberty incident’, Task & Purpose
German firms sent weapons-grade chemicals to Syria despite sanctions — report, DW.com
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Changing the Way America Goes to War, Rand Corp.
U.S. Carried Out Cyberattacks on Iran, Homeland Security Newswire
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By Rob Shaul
This 4-week Mini-Study investigated the total-body strength building capacity of the MTI Barbell Complex.
The Barbell Complex is a complex of six exercises, six reps each, completed in succession, without putting the barbell down. The Barbell Complex is choreographed in a way such the barbell begins in front of the body with the dead lift, and finishes behind the neck with the back squat. Again, 6 reps of each exercise are completed before moving onto the next exercise:
1x Barbell Complex =
6x Dead Lift
6x Bent Over Row
6x Hang Power Clean
6x Front Squat
6x Push Press
6x Back Squat
At heavier loads, the Barbell Complex is very intense and can include time under tension of upwards of 90 seconds. It challenges not only strength, but also work capacity, grip strength, and especially, mental fitness.
Eight highly trained subjects (veteran MTI Lab Rats) completed 1RM (1 Repetition Maximum) assessments for three strength exercises, Back Squat, Bench Press and Hinge Lift, as well as a max rep pull up effort.
On a separate day, the subjects then worked up to a maximum Barbell Complex load, and over the next three weeks completed a Barbell Complex progression, two times per week. The progression was based on the individual athletes assessed maximum Barbell Complex load.
After three weeks, the Back Squat, Bench Press and Hinge Lift 1RMs, and max pull up effort were reassessed. Overall, the study subjects improved in each assessed exercise, with the highest average increase in the Bench Press (5.57%) and lowest average increase in the max rep pull up effort (.77%).
This narrow study both in duration and number of study subjects seems to demonstrate that the MTI Barbell Complex alone, has promising total body strength building capabilities.
Romanian Strength Coach Istvan Javorek is credited with the initial development of barbell and dumbbell complexes.
“My Original Goal with the Complex exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable,” writes Coach Javorek at his website, www.istvanjavorek.com.
The MTI Barbell Complex is a modification of Coach Javorek’s original concept, and its rep scheme (6 reps each of 6 exercises) and choreography designed with simplicity in mind.
For several years the MTI Barbell Complex has been deployed routinely in strength-focused training sessions as a warm-up. In the past, we’ve briefly experimented with heavy loading, but this point, never designed and tested strength cycle around a Barbell Complex progression.
Often I’ve commented to athletes that if they could only do one thing to get stronger, it would be the Barbell Complex. This mini-study tested this assertion.
Specific to this mini-study, this cycle began with a max load Barbell Complex assessment, and then applied MTI’s Big 24 strength progression methodology over a 3-week period.
The study subjects completed their individualized progressions, two times/week, on Monday’s and Wednesdays. After the Monday and Wednesday Barbell Complex work, the Lab Rats completed a short Chassis Integrity Circuit (Monday) or a short work capacity effort (Wednesday).
On Tuesday and Thursday, the Lab Rats completed 30-60 minute uphill movement endurance effort – “Climb the Hill, Run the Ridge.”
See the chart below for the Monday/Wednesday schedule and Barbell Complex progression deployed in this study.
The Monday and Wednesday Barbell Complex progressions were intense efforts which pushed these veteran Lab Rats’ strength and mental fitness.
Below are the mini-study results:
In general, with well trained athletes and focused 3-Week cycle which assesses and progresses the same strength exercises, we’ll see around a 10% strength improvement in max effort strength.
This cycle differed in that the assessed exercises we were primarily interested in – Back Squat, Bench Press, Hinge Lift and Pull Up, were not progressed through the cycle. The only time the Lab Rats did these exercises over the course of the four weeks was the pre-and post-cycle 1RM assessments. In-between assessments, they completed a Barbell Complex Progression.
My guess is this lack of focus on the assessed exercises accounts for the lower overall average gains that what we’d regularly see for the Back Squat, Bench Press, Hinge Lift and Pull Up.
As well, all the Lab Rats in this study were highly trained coming in. In general, a highly trained, fit athlete coming in to one of our studies will see lower overall gains than an unfit athlete. Why? A highly trained fit athlete coming in is arriving closer to his/her genetic potential, and therefore has less room to make gains.
Taking a look at the Barbell Complex Max Load gains over the course of the cycle, we did see a 11.62% average gain – which mirrors what we’ve seen in the past for highly trained Lab Rats.
Coming into the Mini Study we wanted to test the ability of the Barbell Complex alone to increase overall strength. Based on that measure, and our average gains for the four exercises we assessed, the results are mixed. Would these athletes have seen these 1RM and max pull up increases without doing the Barbell Complex and just by re-assessing? Perhaps.
However, what we didn’t have in this cycle are new or untrained athletes. We hypothesize that the results for an untrained and/or new athletes would significantly greater.
As well, because of it’s long time under tension (45-90 seconds) and significant work capacity hit, and overall intensity, heavy Barbell Complexes are not pure strength efforts like heavy, low rep sets of back squats.
The Barbell complex is a different animal.
For the highly trained, veteran Lab Rats in this mini-study, what we observed and experienced first hand is a focused, intense, Barbell Complex cycle has a “hardening effect.” Athletes come out the other side with more strength, bigger engines, and more mental fitness.
See the video below to see Lab Rats Emmett (145#) and Jen (115#) complete their end of cycle Barbell Complex max load re-assessment:
We’ve taken what we learned in this Mini Study and designed a focused cycle, Gladiator. Also a 4-week cycle, Gladiator’s programming differs from that in this mini study in that the athletes perform heavy Barbell Complexes three days/week, vice two. This 33% increase in Barbell Complex exposure we feel will have an even greater “hardening” effect on athletes. But we need to test it to be sure.
Finally, a Barbell Complex cycle deployed to new or unfit athletes could have dramatic impacts on overall strength and exercise instruction/familiarity. One of the great things about the Barbell Complex, especially for athletes new to barbell lifting, is how many reps these athletes get each Complex with six fundamental barbell exercises.
Questions, Comments, Feedback? Email firstname.lastname@example.org
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