By Rob Shaul, Founder
BLUF
Four remote lab rats complete the first 4 weeks of MTI’s Max Effort Strength + Aerobic Base training plan and overall saw increases in three max effort strength assessment and one aerobic base fitness assessment. Specifically, the lab rats experienced a …
- 4.97% Average Increase in Back Squat 1RM
- 6.35% average increase in Bench Press 1RM
- 4.13% average increase in Hinge Lift (Dead Lift) 1RM, and …
- 9.71% increase in aerobic base fitness
Max Rep pull ups were also assessed, but the results were ranged from a 50% increase to 13% decrease. Two of the lab rats actually completed fewer pull ups in the second assessment. We concluded the pull up results were too noisy to be trusted.
This is an intense, assessment-based cycle that concurrently trains max effort strength via classic barbell strength exercises and aerobic base via easy-pace unloaded running. The lab rats saw a 10.3% increase in strength, 6.8% increase in rucking speed, and 7% increase in running speed over the course of this intense programming.
Background
This specific program which intently trains max effort strength and aerobic base fitness concurrently is vary unique in strength and conditioning programming and it’s existence in MTI’s fitness library reflects the unique character of the athletes we serve.
Over the past decade, with the onset of Crossfit’s popularity amongst the US military and the subsquenty inclusion of the 3RM Dead Lift as an event in the Army’s official PT test, the ACFT, heavy strength work has grown as a fitness attribute trained by tactical athletes. Just 10 years ago it was rare to find any type of free weight equipment on US military installations and now, most have at least one major functional fitness training facility on base, and many individual units have their own functional training areas and equipment. Endurance has always been a component of US military training and every current US Military and most US LE and Fire/Rescue fitness assessment include a 1-3 mile run for time event. However, even the theory of aerobic base development isn’t a component of most current, even professionally designed, military fitness programming – including programs run by professional strength coaches at SOF units.
On the mountain side, heavy strength training has traditionally been, and still is, frowned upon. In fact, all gym-based training is disparaged – unless it’s in the rock gym. However, aerobic base development has either officially or unofficially been a significant component of mountain-sport training for decades. Training for the mountain sport disciplines of ultra running, trail running, ski mountaineering, backcountry skiing, peak bagging, fast packing, backcountry hunting and even cross country mountain biking includes aerobic base development.
MTI’s programming for tactical and mountain athletes is unique in that both max effort strength and aerobic base development are key training components. Tactical atheltes, with their mission-direct fitness demands of heavy load carriage, close quarters combat, high possiblity of impact and simple tasks of moving heavy, awkward things benefit greatly from max effort strength training.
The transfer is less obvious for mountain athletes, but one major benefit is overall durability. Stronger athletes are harder to injury, don’t get injured as bad if something does happen, and recover faster, than weak athletes.
Aerobic base fitness transfers not only to the relatively short PFT run assessment distances for tactical athletes, but also for overall mission stamina, and unforeseen, long movements under load.
Most mountain activities begin with the legs and the lungs and a hike uphill under load. Aerobic base fitness adds to mountain movement overall speed, efficiently, and recovery.
Research has shown that max effort strength training does not negatively impact endurance training, however, endurance training has been shown to negatively impact max effort strength training. So, in theory, to increase just max effort strength, it would be best to do little to no, endurance or work capacity training.
Study Design and Deployment
MTI’s Max Effort Strength + Aerobic Base Training Plan is 8 weeks in total, including a beginning, middle and end of cycle assessments. For this mini-study, the remote lab rats completed the first 4 weeks of the plan, through the mid-cycle assessment. This training plan was updated in October, 2024 and the lab rats completed the most recent version of the programming.
This is an assess, progress and re-assess training plan. Day 1 assessments included:
- 1RM Back Squat
- 1RM Bench Press
- 1RM Hinge Lift (MTI’s version of the dead lift)
- Max Rep Pull Ups
Day 2 assessed aerobic base using a simple aerobic base assessment we developed and used in the past:
- 60-minute run for distance at a govered heart rate of 180-athlete’s age. After a brief running warm up, the assessment has athletes run on a track or flat course for 60 straight minutes at what for most is a Zone 2 heart rate. They are instructed to run within 5 heart beats per minute of their 180-age total. So, a 30 year old athlete (180-30=150) would be instructed to run 60 minutes at a heart rate between 145 and 155 beats per minute.
Follow-on strength programming was classic MTI percentage-based progression driven by the individual lab rat’s initial assessment 1RMs and max rep pull ups.
Follow on aerobic base training was time-based and progressed. Below are the minutes the lab rats ran at their aerobic base pace each week:
- Week 1 – 225 minutes (including 60 minute assessment)
- Week 2 – 330 minutes
- Week 3 – 360 minutes
- Week 4 – 60 minutes (re-assessment)
Below is the weekly schedule:
- Monday: Strength Progression
- Tuesday: Aerobic-base Running (60-90 minutes)
- Wednesday: Aerobic base Running (60-90 minutes)
- Thursday: Strength Progression
- Friday: Aerobic base Running (60-90 minutes)
- Saturday: Aerobic base Running (60-90 minutes)
- Sunday: Total Rest
Note that the lab rats trained aerobic base twice as often as strength. This is by design. Research and our own experience has found that developing endurance fitness takes longer than increasing strength. Hence the 2:1 training dedicated to aerobic base development.
Results and Discussion
From the results above, note the asterisk next to Jeremy’s Back Squat1 assessment. He was comming off an injury and reported being especially cautious on this lift – so his improvement results weren’t included in the average.
As well, not the wide disparity in max rep pull up improvement or lack thereof. The noise in these results make the any average untrustworthy.
Next Step: Continuous Improvement
One major “hole” in traditional endurance programming is an easy assessment of aerobic base fitness. A well trained aerobic base allows a fit athlete to move very efficiently and relatively fast at a low effort. It also sets the foundation for the top max effort endurance output.
The simple, 60-minute run for distance at an athlete’s zone 2 heart rate is an assessment we developed to address this “hole.” However, we haven’t fully developed poor, good and excellent assessment scores based on distance run and athlete age. As a result, our assessment may be deficient. If so, most likely, it’s deficient in duration. However, for this study’s purposes, it will suffice until we prove it’s effectiveness or make assessment modifications.
Questions/Feedback?
Please email rob@mtntactical.com