By Jackson Mann, MTI Intern BLUF (Bottom Line Up Front) Over a 4-week mini-study, MTI compared a continuous ruck run versus a 2-minute run / 1-minute walk interval (2/1) strategy over six miles with a 60-lb ruck. All four participants tested both methods in a crossover design. Results showed that the 2/1 interval strategy yielded […]
Research
Mini Study Results: MTI Finds No Perfect Grip Test for Tactical Athletes
BLUF (Bottom Line Up Front) Four MTI Lab Rats completed a week-long assessment comparing five popular grip strength and endurance tests to evaluate their relevance for tactical performance. The goal: identify which tests best reflect real-world demands for military, law enforcement (LE), and fire/rescue athletes — and whether maximum grip strength correlates with endurance-based performance. […]
Research Review: Study Finds Gender-Neutral ACFT Scores More Accurately Reflect Fitness in ROTC Cadets Than Traditional Scoring
By Jackson Mann BLUF (Bottom Line Up Front): This study examined how the Army Combat Fitness Test (ACFT) scoring structures correlate with laboratory-based assessments of physical fitness in Reserve Officer Training Corps (ROTC) cadets. Researchers compared raw, composite, gender-neutral, and z-score versions of ACFT scores to a variety of standardized fitness measures, including aerobic capacity, […]
Case Study: 46-Year Old Army Officer Averages 14% Strength and Rucking Improvement following MTI’s Max Effort Strength + 6-Mile Ruck Improvement Training Plan
By Dan Stuewe, MTI Athlete Team BLUF: 46-Year Old Army Officer and MTI Athlete Team Member, Dan Stuewe, completed the full 7 week plan. Overally, he averaged a 14% max effort strength gain improvement on the back squat, bench press, hinge lift and bodyweight pullups, and improved his 6-mile Ruck Time by 14%. Why This […]
Mini Study: Fixed-Interval Beep Test Progression Narrowly Beats Assessment-Based Progression for Beep Test Improvement
By Jackson Mann BLUF (Bottom Line Up Front) Four MTI Lab Rats completed a 5-week mini-study comparing two methods of improving 20m Beep Test performance: MTI’s traditional assessment-based progression and a fixed-time, non-assessed interval progression. All athletes improved, with an average gain of +1.35 levels. The highest individual improvement came from athletes using the non-assessment […]
Research Review: Training to Failure Is Not Required for Strength or Hypertrophy Gains
By Samual Jackson BLUF (Bottom Line Up Front) Training to failure isn’t necessary for maximizing strength or hypertrophy. While it can increase muscle fatigue and mechanical tension, most research suggests that submaximal sets taken near—but not to—failure offer similar results with less fatigue. Failure training may be more useful for small muscles, bodyweight training, or […]
Research Review: Tempo-Base Strength Training Influences Hypertrophy and Strength When Used with Intent
By Samual Jackson BLUF (Bottom Line Up Front) Manipulating lifting tempo—especially using slow, controlled eccentrics and explosive concentrics—can improve hypertrophy, movement control, and strength. However, no single tempo is universally superior. Training outcomes depend on total volume, intent, and how tempo is integrated into broader programming. Purpose of the Study To examine how manipulating movement […]
Research Review: Isometric Training Builds Strength and Tendon Resilience Without Movement
By Samual Jackson BLUF (Bottom Line Up Front) Isometric training—especially at longer muscle lengths and with high contraction intent—produces significant gains in strength, hypertrophy, rapid force production, and tendon resilience. High-intensity isometric holds (≥70% of maximal voluntary contraction) offer unique benefits not seen in traditional dynamic training, including improved neuromuscular activation and dynamic transfer. Purpose […]
Research Review: Blood Flow Restriction Training Stimulates Muscle Growth Using Light Loads
By Samual Jackson BLUF (Bottom Line Up Front) When applied correctly, blood flow restriction (BFR) training can trigger muscle hypertrophy and strength gains using light loads (20–30% 1RM). This makes it especially valuable during rehab, deloads, or when joint stress must be minimized. While not a replacement for heavy lifting, BFR is a proven tool […]
Research Review: Bar Speed Autoregulation Matches or Outperforms Percentage-Based Loading for Strength & Power Outcomes
By Samual Jackson BLUF (Bottom Line Up Front) Velocity-based training (VBT) uses movement speed to autoregulate load, manage fatigue, and target specific training qualities. When implemented correctly, VBT can improve strength, power, and readiness more efficiently than traditional percentage-based training. However, it requires proper technology and understanding of velocity zones to be effective. Purpose of […]