“Key aspects of trail design: flow, sustainability, risk management, and rider experience optimization”
Research
Research Review: The Effectiveness of Weight Belts in Squat Performance and Muscle Activation
BLUF Findings from two studies (Lander et al., 1992; Zink et al., 2001) indicate that weight belts increase intra-abdominal pressure (IAP), improve squat speed, and influence movement velocity but do not significantly alter joint kinematics or muscle activation patterns. IAP may help reduce spinal compression by distributing forces within the trunk. Belted squats were […]
Research Review: Estimating 1-Repetition Maximum for Free-Weight Back Squat Using the 2-Point Method
BLUF A recent study published in the Journal of Strength and Conditioning Research examined a more efficient method for estimating the one-repetition maximum (1RM) in the free-weight back squat. The researchers compared nine different 1RM estimation approaches based on velocity recordings, concluding that the 2-Point Method combined with the Optimal Minimal Velocity Threshold (MVT) provided […]
Research Review: Alpine Climbers at 5,000–8,000m require 4,500–6,000 kcal/day. Many Burn Muscle.
By Rob Shaul Based on Karpęcka-Gałka, E., & Frączek, B. (2024). Nutrition, hydration and supplementation considerations for mountaineers in high-altitude conditions: A narrative review. Frontiers in Sports and Active Living, 6, 1435494. https://doi.org/10.3389/fspor.2024.1435494 BLUF: Mountaineering at high altitudes (>2,500 m) presents unique physiological challenges due to hypoxia, cold exposure, and increased energy demands. A systematic […]
Research Review: The Role of Strength on Punch Impact Force in Boxing
BLUF (Bottom Line Up Front) This study examines the relationship between maximal and explosive strength and punch impact force in elite amateur and professional boxers. The findings indicate that lower-body strength and explosive power strongly correlate with greater punch impact force, while upper-body maximal strength has little impact. However, a major limitation of the study […]
Research Review: Sleep Deprivation Impact 85% of First Responders During 24-Hour Shifts
By Rob Shaul BLUF (Bottom Line Up Front): A systematic review of 43 studies (6,373 participants) found that 85% of Emergency First Responders (firefighters, paramedics) suffer from sleep deprivation during 24-hour shift, and this plus poor sleep quality, high workload, and psychological stress contributie to chronic to fatigue in EFRs. Fatigue impairs cognitive function, […]
MINI STUDY: “Power-Focused” Programming Increases Tactical Power Across 4 Assessments While Also Improving Max Effort Strength
By Rob Shaul, MTI Founder BLUF (Bottom Line Up Front): Four weeks of power-focused programming—incorporating max effort strength, speed strength, ballistic strength, and plyometric/sprint-focused tactical agility drills—improved Tactical Power across four assessments for six remote “lab rats.” Results are detailed below. Background In classic strength and conditioning, “power” is defined as the ability to exert […]
Mini Study: Reducing Alpine Pack Weight by 7 Pounds Boosts Uphill Speed by 24%
By Kelson Geber, MTI Coach/Researcher BLUF Mountain Tactical Institute (MTI) conducted a two-month single-person mini-study to examine the impact of weight reduction on speed during fast alpine ascents. The study found that reducing pack weight in increments of 8 ounces (227 grams) consistently improved climbers’ speed and potentially decreased their exposure to hazards. Overall, the […]
Mini Study: 1x/week Training Results in Grip Strength Endurance Improvement & Disappointing Burpee Work Capacity Results
BLUF Training Work Capacity and Grip Strength 1x/week with hobbyist jiu-jitsu athletes results in 2.24% average increase on the Burpee Beep Ladder, and a 28.85% increase on the Gi Grip Assessment. Background We’ve seen a significant interest in training program options which work within time-constrained parameters. Careers, family, or hobbies mean training time can be […]
Mini Study: Explosive Repeat Intervals Leads to 12% Work Capacity Increase in Jiu Jitsu Athletes
BLUF Our study conducted and examined the impact of an explosive repeat conditioning cycle on athletes engaged in Jiu-Jitsu training 4-5 times a week, revealing a notable 12% increase in work capacity during the 4-week cycle. Background Our jiu-jitsu training offerings are oriented towards serious hobbyists. These athletes all have careers, families, etc. which […]