Research

BLUF (Bottom Line Up Front) This study confirms that general aerobic capacity has no meaningful relationship to climbing-specific aerobic capacity or performance. In contrast, forearm oxidative recovery, oxygen use in the forearms during climbing, and climbing-specific VO₂peak (measured on a treadwall) were all strong predictors of red-point climbing ability. When combined, these three measures explained 67% of […]

Bottom Line Up Front (BLUF) This extensive systematic review analyzed 156 studies and identified 429 unique performance, strength, endurance, and flexibility tests used in climbing. The authors found a lack of consistency in testing protocols and a widespread absence of quality metrics (validity and reliability), making it difficult to recommend standardized tests. However, several tests […]

BLUF (Bottom Line Up Front) This study assessed the mechanical and performance effects of wearing knee wraps during the back squat at 80% 1RM. Results showed increased vertical impulse and peak power output when knee wraps were worn, likely due to the elastic energy stored during the descent and released during the ascent. However, knee […]

BLUF (Bottom Line Up Front) This study investigated whether wearing a full police uniform affects performance on the Dutch National Police Physical Competence Test (PCT). Results showed that wearing the uniform significantly slowed completion time, increased perceived exertion (RPE), and elevated cumulative physiological load. While physiological intensity did not differ significantly, performance declines were seen […]

By Rob Shaul, Founder BLUF (Bottom Line Up Front) Ten 60-minute sessions of sandbag drags at a controlled Zone 2 heart rate resulted in an 11% improvement in a loaded step-up assessment, also conducted at Zone 2. While this is a single-subject case study, it suggests that extended, loaded drags may effectively train uphill movement […]

BLUF (Bottom Line Up Front) This multi-study paper investigates the minimum effective training dose (METD) needed to produce meaningful 1-repetition maximum (1RM) strength gains in powerlifters. The authors concluded that 3–6 weekly working sets of 1–5 reps at >80% 1RM and RPE 7.5–9.5, over 6–12 weeks, are sufficient to elicit 1RM improvements. The RPE, or Rate of Perceived […]

By Emmett Shaul BLUF  A pilot study examined the effects of Alaska backcountry expeditionary hunting on skeletal muscle protein synthesis under conditions of physical and nutrient stress. The study found that despite significant negative energy balance and weight loss , participants maintained skeletal muscle mass. The study also found that muscle protein synthesis (MPS) increased […]

BLUF (Bottom Line Up Front) This scoping review compared the long-term effects of Polarized Training (POL) with other Training Intensity Distribution (TID) models—Pyramidal (PYR), Threshold (THR), and Block Training (BT)—on endurance performance and physiological adaptations. In endurance athletes ranging from trained to world-class (Tiers 2–5), POL and PYR models were generally more effective than THR […]

BLUF (Bottom Line Up Front) This study compared High-Intensity Functional Training (HIFT) with Traditional Military Physical Training (TMPT) over a 19-week period in conscripts. HIFT proved to be a more effective and time-efficient approach for improving aerobic endurance and strength, despite incorporating less total running volume than TMPT. HIFT resulted in greater improvements in aerobic capacity, upper- and lower-body strength, […]

BLUF (Bottom Line Up Front) This study systematically reviewed 301 randomized controlled trials (RCTs) and 377 treatment comparisons assessing the efficacy of 56 different non-surgical and non-interventional treatments for acute (<12 weeks) and chronic (≥12 weeks) low back pain against placebo. The findings indicate that only 10% of the treatments provided statistically significant but small […]