Page 103 – Mountain Tactical Institute

Mini Study: Disappointing Results from Explosive Power “Geek Cycle”

by SSD

Lab Rats complete loaded box jump intervals.

By Rob Shaul, Founder

BLUF

A 3-Week training cycle designed specifically to train explosive power significantly improved assessed performance in just one of the four events assessed. The well-trained subjects in the study improved in the Backwards Medicine Ball toss an average of 10%, but improvement in the other three events, Broad Jump, 10-yard Prone to Sprint time and 3x Sandbag Toss and Chase each saw a 3.7% or less improvement.

Background and Study Design

Training and assessing “explosive power” is much less direct and clear, than doing the same for strength. This cycle sought to develop a battery of four events to assess explosive power, then design a 3-week cycle with exercises and protocols which deployed both common and original exercises and protocols to develop explosive power, and then re-assess at the end of the cycle.

Importantly, the exercises in the cycle were different than the events used to assess explosive power – so the training subjects weren’t training to the test.

In this article, we describe the cycle design in detail.

Below were the events which were used to assess explosive power:

(1) Broad Jump for Distance
Simple assessment, but it could be heavily influenced by athlete familiarity and technique training. For the assessment, each athlete got 1x practice jump, then three official “trials.” The longest trial jump was used as the athlete’s assessment distance.

(2) Backwards Medicine Ball Throw @ 25# Medicine ball
I have my doubts about this assessment, but I’ve seen is deployed by other strength coaches, and now by the Army for the new ACFT and the Air Force for some of their Tier 2 SOF fitness assessments. Like the broad jump, I suspect an athlete’s performance on this assessment could be greatly influenced not by increased “power” but by familiarity with the event and better technique.

(3) 10-yard Prone to Sprint for Time
This is a unique power assessment to MTI which I feel perhaps has the most practical transfer to a tactical athlete. Specifically, the ability to powerfully pop up off the ground from prone and explosively move quickly for a short distance. The practical application of this ability could be quick movement when under fire, or quickly closing the distance on a perpetrator or enemy soldier.

(4) 3x Sandbag Toss & Chase for Distance @ 40# for women, and 60# for Men
I’ve used a similar assessment before in our law enforcement training but narrowed down the event, and tightened up the assessment for this cycle. What I like about the Sandbag Toss & Chase from a power perspective is it involves two total body power movements – first a power clean from the ground to the chest, and next a push press forward for distance. This relatively light loading (60#) for men seems about right – heavy enough to be challenging, but light enough to move explosively.

Exercises and events which were used to train explosive power:

(1) “The Exercise” 2RM and follow on progressions deploying MTI’s “Big 24 Strength” methodology.

I learned “The Exercise” from Strength Coach Dan John which he considered the single greatest movement to train total athletic speed and power. Coach John through his writing, working with CrossFit, and articles on T-nation became fairly well known in the celebrity strength coaching circles. But what many don’t know about his is his incredible success as a high school track coach – esp. with throwers. These field sports (discus, shot put, javelin, etc.) demand demonstration of fast, explosive power and movement.

“The Exercise” combines an Olympic lifting movement (hang squat snatch) and a strength movement (overhead squat). 1x “The Exercise” = Hang Squat Snatch plus an Overhead Squat. It’s an awesome movement and one I programmed into the first Big 24 cycle.

(2) Hang Squat Clean, Push Press at “power” loading and pull ups placed in a “complex” circuit.

The first week of the cycle the subjects each completed a 1RM Hang Squat Clean and 1RM Push Press efforts. Loading at 30%, 40%, and 50%, was deployed in low reps (3) combined with a complex circuit. For example, on Week 1, 3x Hang Squat Cleans @30% 1RM were immediately followed by a squat jump with the barbell. Three Push Presses @ 30% of 1RM were immediately followed by a burpee, and 3 Pull Ups were immediately followed by a ball slam @ 25#.

(3) Unloaded Jumping Lunges

These were progressed from 5 Rounds of 3x each leg every 60 seconds in week 1 to 5 Rounds of 4x each leg every 60 seconds in Week 3.

(4) Box Jumps @ 20/30″ wearing 25# Weight Vest

These were progressed from 5 Rounds of 3x every 60 seconds in week 1 to 5 Rounds of 5x every 60 seconds in Week 3.

Full Cycle Below

Results and Discussion

Below are the pre and post cycle assessment results, and the percent changes. Also included are the results from the pre and post cycle 2RM “The Exercise” effort:

The cycle results were unexpected and somewhat disappointing. We were hoping to see a significant increase in the 10-Yard Prone to Sprint event and the Broad Jump, and not see an improvement in the medicine ball toss. We couldn’t predict what would happen with the sandbag toss and chase exercise.

The 2RM “The Exercise” was not an assessed power event, and we were not surprised by the 14.8% average improvement.

This cycle purposely did not “train to the test” and include the assessment events in the programming. Based on a decade of prior experience, including the assessment events in the cycle programming would have led to more significant gains.

The average improvement in the backwards medicine ball toss was especially surprising, as going in, we considered this the most technique-driven of any of the assessment events, but the subjects did not get to practice between assessments.

The most “mission direct” of all the assessed events was the 10-yard prone to sprint, and we were disappointed in the results, and the negligible 0.3% average improvement. We hoped to see improvement in this event, and be able to link that improvement to “The Exercise” progression, but this didn’t occur.

Strength and Conditioning Lore has it that in 1960, the Russian National Team tested the short distance sprint ability (10m or so) of the teams Olympic Weightlifters, and they performed at or better than the team’s sprinters. While this cycle was not build around Olympic lifting, inclusion of “The Exercise” was for this purpose, but didn’t see the result expected.

Next Steps

One future study would be to use the same events to assess explosive power, but design a cycle which deployed and progressed these same events. While this would very well demonstrate greater improvement in these specific events, we’re not sure this “train to the test” approach would improve mission-direct explosive power.

Questions, Comments, Feedback? Email rob@mtntactical.com

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Sandbag Cross Clean

by SSD

Start standing parallel to the sandbag with it outside your right foot.

Grab the sandbag by it’s handles, or the bag itself, and clean it across your body to your left shoulder. Then return to its start.

5x Sandbag Cross Cleans = 5x each direction, or 10x total.

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Arete 7.25.19

by SSD

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Q&A 7.25.19

by SSD

QUESTION

I’ve been doing the Peak Bagger plan and I’m enjoying it! I signed up for the subscription so I can explore your other programs and I have a couple of questions. What do you think your best program is for a 41 year old weekend warrior who wants to stay in relatively good shape year round? I live in Colorado and I want to be able to go from spring/summer/fall backpacking and peak bagging (with occasional outdoor rock climbing, but it’s not my main focus) to frontside resort skiing (occasional backcountry stuff) and feel solid doing all of it? I’m looking at your mountain base programs and I’m also intrigued by the SF45 programs, but I’m open to others if you think those are bad fit. I’m currently pretty strong but my endurance, especially uphill when I get above 10,000 feet, is my weakness. What program or combination of programs do you recommend for this?

ANSWER

I don’t have one program that keeps you prepared for anything … our programming doesn’t work that way.

The closer to your sport season or event, the more “sport specific” you want your programming to be.

The further away from the season, the more “general” your programming can be.

We call this “general” programming “Base Fitness” … and for us it’s not general fitness. Our base fitness programming trains the broad fitness attributes of the type of athlete. So our Mountain Base programming, found in the Greek Heroine Series (Helen, etc.), concurrently trains strength, work capacity, mountain endurance (running, uphill movement), climbing fitness (rock) and chassis integrity. Our military programming found in the Greek Hero series (Hector, etc.) trains strength, work capacity, military endurance (run, ruck), tactical agility and chassis integrity.

Choose the type of athlete you are and follow the appropriate Base programming …. then, directly before your next sport season, drop out of the Base fitness programming and complete the appropriate sport-specific training plan. For example, directly before ski season, drop out of base fitness, and do the Dryland SKi Training Plan, or the Backcountry Ski Training Plan – which ever fits.

After completing the sport-specific train up, drop back into the Base Fitness programming.

Based on what you describe, you’re a mulit-sport mountain athlete and the Base fitness programming which fits best for you is the Greek Heroine Series. If you wanted to do something similar, but skip the climbing do the Wilderness Packet for Wilderness Professionals — which includes strength, work capacity, endurance (run, uphill hike), and chassis integrity.

SF45? This is generally designed for athletes ages 45-55, but if your knees hurt when you walk down the stairs, you should probably do it as your Base Fitness programming.

– Rob

FOLLOW-UP QUESTION

Thanks for the explanation. My knees are good, so SF45 isn’t a good fit. I recently discovered your extensive Q and A library so apologies for the somewhat redundant question. You must have incredible patience and tolerance answering essentially the same question over and over again! One final one (for now) on my end. I really don’t like running. I’ve tried to get into off and on over the years but it just never took. Could be because it’s hard but maybe something else. What is a good substitute for running in the Mountain Base, Wilderness Professionals, etc? Would an uphill hike with weight do the job?

Thanks again for all you do!

FOLLOW-UP ANSWER

The mountains you move with your feet and any cardio mode which you sub for running …. biking, swimming, rowing, ect. will have limited transfer. The Mountain Base programming already includes uphill hiking with load, so you could double that up if you wanted.

Better would be to follow the programming as prescribed and run.

– Rob

QUESTION

I’m looking for a program like the pre deployment ones but I love to lift so I wouldn’t want to cut out things like Squats, deadlift, clean,

ANSWER

Barbossa if you have access to a pool.

Hector if you don’t.

– Rob

QUESTION

I’ll be finishing the bodyweight program in about a week. What’s next? I’m retired military with a SOF background and at one time was doing the daily operator sessions prior to a couple back to back Ortho surgeries (knee and shoulder) sided lined me a few years ago. I ride a desk now but would love to get back to the daily operator sessions. I need to take 20-25 lbs off my frame (I’m 6’, 242) but have limitations. Running is the biggest one. I’m using the military walk to run protocol for the bodyweight program and will continue to apply it towards future programs in the hopes of actually being able to run a few miles without stopping. Pull-ups have been substituted with chin-ups due to my shoulder. I have a basic garage gym with sand bags and a rower and it should complement any of the MTI/MILATH programs. I know my diet is shit and I’m working that piece. Your help is very much appreciated.

ANSWER

I’d recommend you move into our Country Singer packet of plans, beginning with the first plan in the packet, Johnny. These include strength (most the plans are freeweight), chassis integrity, work capacity and endurance (running).

Johnny includes barbell work.

I’d recommend you continue to walk/jog the running in the plan as needed.

And … fix your diet. Clean it up and you’ll shed weight.

– Rob

QUESTION

What do you recommend for those who are law enforcement or fire and rescue in their civilian careers and reservists in their military careers?

ANSWER

Train for your full time job.

– Rob

QUESTION

I just started the LE Onramp training program and had a few questions.

I’m 5’10, 205LB, and sadly to say my health has gotten away from me the last couple years. I’m in Federal LE and the majority of my time is spent at the desk or doing stationary surveillance.

My goals are general health, weight loss, and wanna be in top shape for an Arizona muley deer hunt I have coming up in November.

I “completed” the first workout from the Onramp, but I had to scale it back. I did 5 rounds instead of 10 for the two training rounds and was barely able to complete it. Should I keep scaling back the workouts? Or would you recommend a different beginner workout?

ANSWER

Continue with the OnRamp plan and do your best. Stick with it.

– Rob

QUESTION

I’m competing in a duathlon in 6 weeks. My run needs the most work so I’m starting the Run Improvement plan at week 6 today. How would you/should I incorporate cycling?

ANSWER

Below is what I’d recommend based on the Running Improvement Training Schedule

Day AM PM

Mon Run Intervals Bike Intervals: 2 Rounds of 1/3 the Race Distance, at Threshold Pace (fastest possible), 5-10 min rest between intervals

Tue Strength Moderate Paced Bike Ride – Race Distance. Moderate = Comfortable but not Easy

Wed Run Intervals Bike Intervals: 2 Rounds of 1/3 the Race Distance, at Threshold Pace (fastest possible), 5-10 min rest between intervals

Thu Strength Moderate Paced Bike Ride – Race Distance. Moderate = Comfortable but not Easy

Fri Easy Run Easy Bike Ride at 120% Race Distance. Easy = You can speak in full sentances

Sat Easy Run Follow the run immediately by an Easy Bike Ride at 120% Race Distance.

– Rob

QUESTION

Your site is greatly appreciated. I need some guidance on the right plan. I am 55 and would describe my fitness level as well above average, especially for my age. Although retired from full-time law enforcement at present, I have an Airborne-Ranger, law enforcement tactical/SWAT background and have focused on functional fitness for a couple of decades. In addition to the health benefits, my workout ethos has been based on the principle that “If a bad-guy gets me, it won’t be for lack of fighting back or because I was an out-of-shape pogue!” For the past several weeks, I have been using the MARSOC recommended pre-selection training plan with some modifications. The modifications are based on the premise that those using the pre-selection plan are in their 20’s and have two-plus hours a day to work out. I fit in neither category. Nonetheless, the workouts have been productive. But, it is time to move on since a MARSOC selection is not in my future.

What I am looking for is a 5 day a week, one hour’ish from start to finish routine (one or two days a week could stretch to an hour and a half) that focuses on total-body, functional fitness. This would include core strength, agility and balance, sprint-power, some 3-mile and under moderate paced running, some moderate weight rucking and an option for an occasional “wild-card” workout such as moderate lap swimming with pool-deck grinder events. An occasional “max-out” day before a rest day would be good, as well. I am particularly fond of pull-ups, dips, push-ups, and (supported) flutter-kicks. The ethos behind such a work out would be: “I may not be looking for a door to go through, but I want to be ready if I have to go through one.” BTW, I am a Reserve Deputy so the possibility of having to “step-up” is there.

Do you have any plans “on the shelf” that approximate the above? Or, are there two or three that have some components that could be combined?

ANSWER

Two suggestions for you: (1) A suggestion from our programming based on what you asked for; (2) A suggestion based on your age/job.

Suggestion (1):

Our Pirate Packet of training plans is designed for Military and LE Units with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), Chassis Integrity (core) and Tactical Agility. Start with Barbossa. Most training sessions are designed to last 60 minutes.

Suggestion (2):

Our SF45 Programming is designed for high impact mountain and tactical athletes ages 45-55. SF45 programming concurrently trains strength, work capacity, chassis integrity and endurance, but overall have an endurance emphasis. Start with SF45 Alpha.

I’m 51, and do the SF45 programming mostly, unless I’m lab-ratting new programming.

– Rob

QUESTION

I finished my last pst assessment this week and wanted to pick your brain. I’ve attached a screenshot of my progress over the 3 weeks. As you said in the previous email, my numbers didn’t improve as drastically, but they did improve.

I wanted to do my official pst at the end of this program, week 7 if you will. My problem is that my run still isn’t where I need it to be; I need to break 10 minutes to be competitive. Anything I could do in the next two weeks differently that might get me over that hump? Maybe mile repeats instead of half mile?

I was also interested in your thoughts on peaking for the test. How many days rest should I take, and do you recommend that I do light activities leading up to it? Finally, if I dont hit my goal numbers, should I just rinse and repeat the program until I get there, or move on to something else?

Thank you for lending me some of your time, it really is appreciated

ANSWER

Running Hump?

You’ve had strong improvement with this programming, but “everything works, and nothing works forever” … so you need to change the programming. You could certainly try 1 mile repeats and see if that helps. Also – not sure how fat you are, but losing 5-10 pounds can make a huge difference in all these events. Also – make sure your running form is solid. Look at Chi Running or Pose Running for form.

Peaking?

In general, 2-3 days total rest is adequate. The issue is nerves …. so if you must do something, keep the intensity, but cut down the volume significantly.

Don’t Hit Numbers?

Definitely don’t repeat the plan. You have accommodated to this progression and need a break from it. I’d recommend Barbosa from the Pirates Packet to give yourself a mental and physical break from the PST programming, then re-peating the PST Plan.

– Rob

QUESTION

First, thank you for all your information every week. I look forward to the emails that are packed full of awesome stuff.

I read Rob’s two posts about travel fitness and sandbags and I have made a sandbag (approx 60#). I also have 2 KB (54# and 35#). I have a pull up bar and a few lower dumbbells and a jump rope, along with two huge tractor tires. I am a nursing student and former Marine infantryman and I would like to use these items to get functionally fitter. Is there an online coaching area where one can have workouts made with the gear they have available? If not, is there a specific plan you recommend? I would prefer to stay away from the gym due to loss of time driving that I would be doing more. I also don’t want to buy a generic plan on Amazon that just says to run and do pull ups and such. I loved the one program did I of yours a while back that took percents of your base and worked you forward. This seems much more intuitive for the individual as opposed to cookie cutter plans. Any guidance is greatly appreciated and I am a huge fan of your site.

ANSWER

I’m sorry – I don’t design individual training plans.

From what I do have, I’d recommend Humility for your equipment inventory. It’s an intense, limited equipment training plan.

– Rob

QUESTION

First thank you all for all the info, and continuous output of programs/testings you do on yourselves for us. Quick questions for you,

1, I briefly remember there being an article regarding a program for K9 Officers, is that still in discussion?

2, I’m a 6yr patrol cop in LAPD. Regarding “what program to follow,” or maybe some insight. I’m currently following the big 3+running. I was wondering if it would be wrong to add a fun-run type of run on a run day or some type of continuous bodyweight day to a run extra some calis / body weight work capacity.

ANSWER

1. I had a handful of request for a K9 packet of plans, and developed a K9 Handler assessment – sent it to those who requested it to complete it and send me data – and never heard back … and moved on.

2. Best programming for you would be the plans/order in the Spirits Packet for LE Patrol/Detectives. These plans concurrently train strength, work capacity, chassis integrity (core), tactical agility, upper body hypertrophy and limited endurance. We also have Daily Officer Sessions, which you can access with a subscription to the site.

For you now, the the Big 3 + Running Plan … you don’t need to add any running, but could add an intense, extended work capacity effort 1-2x/week. One of my favorites for Tactical Athletes is:

15 Minute AMRAP

4x Power Clean + Push Press @ 115#

4x Prone To Sprint

Rest 30 Seconds

– Rob

QUESTION

I’m running the Army 10 Miler for the fifth time this October. Which plan should I use to train up and maintain strength? Thanks.

ANSWER

I don’t have a 10-mile training plan, but do have a Half Marathon Training Plan – which is what I’d recommend. It includes strength work via our leg blaster complex, scotty bobs and chassis integrity work. The running progression in this plan is assessment-based and scaled – our most advanced endurance programming. This plan is best for your race performance.

The other option is our Meathead Marathon Training Plan includes barbell-based, heavy strength work. The running progression is simply distance/volume based. You could do this plan, and cut the prescribed distances in half.

The Half Marathon Plan would work best if you want to race your best.

The Meathead Marathon Training Plan will work best to increase your raw strength, but won’t do as well for your race performance.

– Rob

QUESTION

What is the best plans to put on size and get ready for a powerlifting meet. I still have to be well conditioned for my PFT and CFT as well.

ANSWER

You’re asking for three different things:

– Powerlifting meet programming

– Hypertrophy programming

– PFT/CFT programming

No program exists to do all these together, and do them well. So, what I’d recommend is you drop the mass/hypertrhophy …. extra mass means nothing for a powerlifting meet – it doesn’t make you stronger, and extra mass will just slow you down for the running and work capacity parts of the PFT and CFT.

Focus on one thing at a time … Powerlifting first. We don’t have a powerlifting meet only specific program. What I do have is a Big 3 + Running Program which trains strength for the Bench, Back Squat and Dead Lift, and also keeps your cardio/endurance for running. Start there.

– Rob

QUESTION

I’m 44, Im an LE working warrants doing high risk/SRT work. I’m trying to decide between Gun Maker packet and the SF45 packet. Im interested in the Gun maker for the conditioning, but SF45 because of the age and low impact workouts. Should I go with SF45? Or should I get the Gun Maker? I’d eventually like to go compete at the https://thetacticalgames.com/

ANSWER

Sounds like you’re still on the tip of the spear … Gun Maker.

– Rob

QUESTION

Trying to figure out where to (re)start. Made it through 4 weeks of dry land ski v4 before a ski trip end of December. Had a fall with a tibial plateau fracture and meniscus tear. I’m 5 weeks out from meniscus surgery and have fallen off the wagon in the 6 month interim. Hoping to be cleared in 3 weeks. Looking to get back into the fitness groove and lose the 10 pounds I’ve put on. Not sure if I should jump into leg injury or wait for clearance to start something else. What plan(s)?

ANSWER

Training Plan for Athletes Suffering Leg Injury.

Get back on the wagon ….

– Rob

QUESTION

Just going through your website and struggling to figure out which is the right plan for me! I just want a general plan with my primary goal being strength training. I’m not sure what the # means on the site and numbers (maybe I’m missing something) – I’m not currently super strong or particularly fit but working on it. Grateful for your advice.

ANSWER

# = pounds, so 10# means 10 pounds.

If you’re new to freeweight strength training, or simply not very fit right now, I’d recommend you start our stuff with the Bodyweight Foundation Training Plan. This plan includes strength training – all bodyweight stuff – and also includes work capacity and endurance work.

If you are relatively fit, I’d recommend the MTI Relative Strength Assessment Plan to start. This is a super efficient, focused, training plan with a strength empasis – but it also trains work capacity and chassis integrity (core).

– Rob

QUESTION

I currently do powerlifting. Are there any way workout plans tailored towards the ACFT while still doing the big 3 lifts in those workout plans?

ANSWER

Best not to combine training plans. Better would be to train up specifically for the ACFT the in the weeks prior, and then after your test, commit to your power lifting.

If not, we have two options:

1) If you have a Sled and Kettlebells/Dumbbells to Train With – Complete the non-dead lift portions of the Army Combat Fitness Test Training Plan either as a 2-a-day with your power lifting, or alternate days … Power lift Monday, ACFT Tuesday, Power lift Wednesday, etc. Regardless, swap the straight bar dead lifting in your Big 3 efforts for a trap bar dead lift.

2) If you don’t have a sled, Complete the Limited Equipment ACFT Training Plan either as a 2-a-day with your power lifting, or alternate days … Power lift Monday, ACFT Tuesday, Power lift Wednesday, etc. Skip the Sandbag Back Squat and Sandbag Clean assessments and progressions in this plan – but complete the rest.

– Rob

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Six Major Problems With the New USAF Tier II EOD Battlefield Airman Fitness Test and MTI’s Suggested Replacement

by SSD

By Rob Shaul

Few have designed as many mission-direct fitness assessments as us here at MTI. We’ve made several mistakes in fitness assessment design, and have learned lessons along the way. In general, the more direct, focused and simple the fitness assessment, the better.

MTI’s Fitness Assessment Design Rules:

Assessment Must Test the Primary, Mission-Direct Fitness Demands of the Job
First step in designing any fitness assessment is to assess the primary fitness demands of the actual job. “Primary fitness demands” is key here and we find may strength and conditioning coaches and exercise science professors overthink this and develop and overly-complicated fitness assessment which extends into and attempts to assess textbook-driven general fitness components and/or periphery job fitness demands. Identifying the primary fitness demands of the job is the foundational step of any fitness assessment design, and this takes focused discipline. It’s tempting to add esoteric events with the goal of being thorough, but this quickly reaches a point of diminishing returns, and without focus, the assessment becomes cluttered, too long, too hard to asses, and too complicated to score.

Don’t Use Limited or Specialized Equipment
Issue here is not only access to equipment for the actual assessment but also access to the equipment to train with. Tactical fitness assessments are “high jeopardy” events for the tactical athletes who take them. Poor fitness assessment performance at best can negatively affect job evaluation performance, and at worse, result in job loss. It’s simply unfair to design a fitness assessment for tactical professionals which uses specialized equipment that is either rare, single-source, expensive, and/or not readily available.

Avoid Redundancy
Pick just one event to assess each primary, mission-direct fitness demand. Don’t deploy multiple fitness events to assess just one fitness demand. For example, if max effort lower body strength is a primary mission-direct fitness demand, don’t include both a 1RM Back Squat and 1RM Front Squats in the fitness assessment. Choose just one exercise to measure lower body strength and move on to the next primary demand.

Easy to Administer and Score
Simple is always better. A fitness assessment which is difficult to administer due to design, limited and/or specialized equipment, exercise complication or range of movement determination can quickly collapse under its own weight. Complication in scoring includes not only the overall assessment score but how to score individual events.

Doesn’t Take All Day
Two hours tops for 30+ athletes, including an endurance event. Ninety-minutes is better. High jeopardy fitness assessments are stressful events for professional tactical athletes, we owe it to them to get them in, get it done and get it over with. Limited equipment, or difficulty in scoring can quickly lead to bottlenecks which can slow stuff up significantly. For example, if max rep pull ups are an assessment event, and the unit has just one pull up bar for 30 athletes, things slow down. A two-hour time limit, including rest periods, will help in the fight against overcomplicated, redundant, difficult to score, fitness assessments.

The Battlefield Airman EOD Tier II PFT

Below are the new USAF Battlefield Airman Physical Fitness Test events, what they measure, and notes. This information comes from the USAF “Tier 2 Physical Fitness Tests and Standards,” .pdf document dated April, 2019. Read the document HERE.

Below are the problems I find with the test. I understand it’s easy to criticize, so at the end of my criticisms, I offer my own replacement for the Battlefield Airman EOD Tier II PFT.

1. Rowing Fitness, Medicine Ball Throws, and Hand Dynamometer Grip Strength are not primary mission-direct fitness demands for tactical athletes and use specialized equipment.

USAF EOD technicians don’t row anywhere and the transfer of rowing-fitness to running, rucking is not direct as the rower supports the athlete’s bodyweight. In the USAF’s testing of this event, athletes finished in 3:30-4:30, fairly close in time to a timed 1-mile run assessment, which would be more mission-direct for EODs.

The Medicine Ball Throws assess muscular power, a general fitness fitness attribute. EOD technicians don’t throw medicine balls on the job. A better measure of mission-direct power would be a short, timed sprint from prone.

The Hand Dynamometer grip strength test is another common, general fitness fitness test, which unlike grip endurance, may or may not be Mission Direct for EODs.

Both events use specialized equipment which may or may not be readily available. The required rower is a “Concept 2 Model D Row Ergometer with PM2, PM3, PM4 or PM5 Module,” and the rower’s drag setting has to calibrated for each athlete. To test 30 athletes efficiently, 10x rowers would be required.

The Medicine Ball Throw requires a 20-pound medicine ball, “14-inch diameter” medicine ball. Diameter is important as a smaller diameter ball would be easier to throw. Also important is the surface texture of the ball – an easier to grip surface texture would be an advantage.

Technique is also important in both events – especially the rower.

2. Special Equipment Required

In addition to a Concept 2 Rower and 20-pound, 14-inch diameter medicine ball, this assessment requires a Lafayette brand hand dynamometer, trap bar, 2x 50 pound sandbags (brand unspecified), 30-pound weight vest and 3×3 inch Beam barbell.

Stateside, it’s safe to assume units will have access to Concept 2 rowers, but it’s possible 14-inch medicine balls, and likely that 50-pound sandbags, a Lafayette hand dynamometer, and 30-pound weight vest will all have to be purchased specifically for this test.

The specific model of Lafayette dynamometer isn’t specified, and Lafayette lists at least 4 different hand dynamometers at its website, which will add to confusion. As well, to be fair, the dynamometer may need to be calibrated prior to each athlete being tested.

Trap bars aren’t currently common in most weight rooms.

Sandbags are becoming more common, but the specific type/brand of bag for this assessment is not specified. A larger bag, with less dense filler, will be more difficult to move for the Gruseter than a smaller bag filled with sand.

The 3×3-inch Beam for the grip endurance test as far as we can discern is only made by Rogue Fitness. Not sure what would happen if Rogue discontinued this product.

3. Athletes May Not Be Able To Train for the Assessment

Its likely units will protect the testing equipment from possible damage/loss between testing days, which will limit the ability of athletes to train for the assessment. As well, we could find no academic research on how to train event-specifically for the hand dynamometer assessment.

4. Event Redundancy

Multiple events assess grip strength and grip endurance either directly or peripherally including the 1000m Row, Hand Dynamometer Grip Strength Test, Trap Bar Dead Lift, Pull Ups, Farmer’s Carry and Medicine ball throw.

Three events assess Anaerobic capacity – 1000m Row, Farmer’s Carry, and Gruseter. The row and Greseter finish times overlap in duration – which indicates they could both be assessessing a similar measure of Anaerobic Capacity. The Row finish times for scoring extend from 3:31 to 4:33, while the Gruseter times from 4:07 to 6:59.

Both the Gruseter and the Extended Cross Knee Crunch test core strength.

5. Over Complication

Redundant events, requiring specialized equipment, the number of events, and events which are difficult to administer all add up to an overly complicated fitness assessment.

6. Takes too long

Ten events alone will take time to administer. Add in specialized equipment which will lead to bottlenecks in testing flow (hand dynamometer, rowers, Gruseter), minimum wait time between events, and a mandatory 1-3 day rest before the 1.5 mile run combine to end with a fitness test which takes several hours to administer spread out over two days.

The 5RM Deadlift requires a 5 minute minimum rest between events, and doesn’t have a prescribed warm up. Not enough barbells, and/or multiple athletes, plus the required wait time between efforts, could lead to a serious bottleneck.

MTI’s Suggested USAF EOD PFT

The 4-Event Assessment below, which will take approximately 90 minutes to administer:

Required Equipment

- Pull up bar
- 80-pound Sandbag
- 45-pound ruck

Scoring

– 40 Points Total (see chart below)

General Score Total Points
Poor 0-20
Good 21-35
Excellent 36-50

Questions, Comments, Feedback? Email rob@mtntactical.com

You Might Also Like 7 Major Problems with the Proposed Army Combat Readiness Test & Our Proposed Replacement for the APFT

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Row Interval Calculator

by SSD

Assessment Distance:

Your Time:

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Arete 7.18.19

by SSD

Military / National Security / Foreign Relations

Fixing Light Reconnaissance Formations, Small War Journal
US has three options to subdue Iran, Pravda Report
No Manhatten Projects for Urban Operations, Small War Journal
Estonian defense policy official on alliance relations and Russian stability, Defense News
Options for U.S. Use of Private Military and Security Companies, Small Wars Journal
Venezuela Gives Colombian Rebels Free Rein, Small Wars Journal
Recorded drug deaths in Scotland highest in EU, BBC
As Duterte Courts China, U.S. Says Don’t Forget Your Old Friend, NY Times
Countering Missiles with Missiles: U.S. Military Posture After the INF Treaty, War on the Rocks
Krekar convicted, arrested in Oslo, NewsinEng.com
Ukraine’s Unsung Heroes: 3 Tech NGOs Leading A Democratic Revival, Forbes.com
Russia Is Perfecting the Art of Crushing Uprisings Against Authoritarian Regimes, Small Wars Journal
Terrorists Look to Drones and Driverless Cars to Avoid Martyrdom, Small Wars Journal
American Commandos Gear Up for New Shadow War With Russia, NY Times

Homeland Security / First Responder / Wildland Fire

Inside Trump’s Border Wars, NY Times
Police: Flushing drugs could create ‘meth-gators’, Police One
LODD: WILDLIFE BIOLOGIST KILLED DURING PRESCRIBED BURN, Firefighter Close Calls
2 suspects evading police drown in swollen creek, Police One
They want to make the Blue Lives Matter flag a symbol of racism. We won’t let them., LE Today
4 FDNY FIREFIGHTERS AT FIRE IN “DA BRONX”, Firefighter Close Calls
What to Expect from Wildfire Season This Year and in the Future, Homeland Security Newswire
Training to shoot from and through vehicles, Police One
Wildfire on Maui causes evacuations, burns 10,000 acres, Wildfire Today
Body Camera Video Shows South Carolina Sheriff’s Deputy Revive Unresponsive Baby, Officer.com

Mountain

REI, Media Giant? ‘Uncommon Path’ Magazine Launches Co-op Into New Role, Gearjunkie
Outside Names 54 Classic Adventure Books We All Need to Own, Outside
Why Some People Obsessively Hunt Elk Antlers, Outside
Double Standards: Our Conflicted Notions About Chipping—by the Numbers, Climbing Magazine
How GPS Devices Use Satellites and Atomic Clocks To Establish Locations, Unofficial Networks
The 12 Best Places to Live in 2019, Outside

Fitness / Health / Nutrition

The Best Electric Toothbrush, The Best Electric Toothbrush
How to Talk Yourself Into Better Endurance, Outside
Cutting 300 Calories a Day Shows Health Benefits, NY Times
Netflix deletes suicide scene from popular youth show, ’13 Reasons Why’, Reuters
Lessons from Columbine: Testing “Run, Hide, Fight” Approach to Active Shooter Situations, Homeland Security Newswire
How Hawaii Trains Its Lifeguards, Outside
Extreme heat is changing sports, from the Olympics to local races, Jamestown Times
Genetic study reveals metabolic origins of anorexia, Science Daily
Too Much Social Media a Depression Risk for Teens, WebMD
A Transgender Female Lifter Won Gold at the 2019 Pacific Games, and There Was Controversy, Muscle & Fitness
New contraceptive vaginal ring prevents pregnancy for a year, gives women more control, Reuters

Interesting

A Closer Look at How Religious Restrictions Have Risen Around the World, Pew Research Center
About one-in-five adult Twitter users in the U.S. follow Trump, Pew Research Center

Bitcoin And Crypto Suddenly Branded A ‘National Security Issue’, Forbes.com
How to Buy and Import a Rig, Outside
Fossil Fuels Are Far Less Efficient Than Previously Thought, Bloomberg
‘Fishyleaks’ website hopes to land those guilty of overfishing, The Guardian
Shell’s boss delivers some hard truths on oil and climate change, The Economist
10 Reasons Meetings Are Killing Your Business, Forbes
Stunning Apple Leaks Confirm Disappointing New iPhone, Forbes

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Q&A 7.18.19

by SSD

QUESTION

I am an active duty United States Marine and have been researching some of your programs for quite a while. I have completed the TLU strength program that you have written and really enjoyed it. However, I have been unable to find a functional fitness program that was strenuous enough and met my needs (speaking about outside of MTN). I am a SSgt and part of an enlisted commissioning program. My next step is The Basic School and then Infantry Officers Course (IOC). I have been debating about purchasing your Greek Hero package for some time and am very interested but have some questions I would like to ask first.

I am very tall and have a tendency to hold weight on my body (6’4” and 240 lbs at 16 percent body fat). I worry about my endurance and weight going into the program. I run relatively often now and lift weights about 5 times a week. I wonder if my 3 mile run time (20:00 roughly) or ruck run time will improve if I follow your program which would have me working out less often than I do now. I do not mean to insult your intelligence or education by asking, I only worry because I have tried many “solutions” to no end in terms of maintaining a lean, mobile frame (I do not consider myself to be lean at the moment). My weight fluctuates rapidly and often due to schools like Officer Candidates School and various deployments so my metabolism often does not work in my favor. I hope to be closer to 12 percent body fat and 225 or so lbs at the end of next summer (one year from now). This is for height and weight requirements as well as my mobility and functionality. The running that is implemented that I could see from sample training seems like it is little long distance and at a moderate pace and then some shorter running in the 400 meter range, this is similar to what I do now but I wonder if the program develops later on to focus on unloaded and loaded endurance distances.

My next question is in regards to the guarantee you offer. If I follow the program to the letter for the duration of all seven series that come with the Greek Hero training program, do you still honor the guarantee? Of course this is on the honor system and I would not ever take advantage of it (integrity and all). Just curious, a year is a long time.

You and your staff all seem to be very educated in the field and I don’t consider myself an amateur or naive. I trust that the programs are “lab-ratted” and work, but in my experience, my body is stubborn. My wife is a trainer within the military functional fitness realm and is CSCS, TSAC-F among others and has struggled to develop a methodology that fits my agenda. My goal is to not only be physically ready but prepared to excel when I am called upon. I apologize for the novel but am very curious and eager to hear from you and your staff. Any information or guidance you could offer in the selection of a program would be greatly appreciated. I would also be happy to field any questions about myself that might better aid you in developing me.

ANSWER

How do I stay lean or lose fat?

Answers: (a) 90% or more of fat is diet related. Clean up your diet significantly, and you’ll lean up. You can’t outwork a shitty diet. Here are our recommendations. Follow this, and if it doesn’t work, cut the cheat day. Cleaning up your diet is key to maintaining your lean frame. Again – you can’t outwork your diet.

Greek Hero Endurance Programming

Each plan in the series deploys different endurance programming. Understand that for grunts like you, there are two primary types of mission -direct endurance, running and rucking. Some plans deploy one or the other, and some both. How the plans train endurance differs primarily between assessment based, hard fast intervals, and longer moderate or easy efforts for both running and rucking.

Guarantee?

It’s on your honor not to take advantage of our guarantee. Every once in a while we’ll see a douche bag abuse our guarantee and our efforts, but the vast majority of the athletes who come to MTI don’t. I would suspect however that if you weren’t satisfied with the programming you’d stop and request a refund long before a year came up. As well, you can purchase the plans individually and each includes a look at the first week of training. I’d recommend you start with Hector, do the first week under the “Sample Training” tab, and decide from there.

Overall programming?

Your attention on body image and making sure you work out hard enough is misplaced. As a professional tactical athlete, all that matter is your mission performance. Next is addressing the “burden of constant fitness” and longevity. MTI has two types of programming: (1) Base Fitness, and (2) Event-Specific Fitness (selection, deployments, courses, pfts, etc.)

MTI’s Base FItness programming for military SOF and infantry concurrently trains what we fill are the mission-direct demands of these athletes: High Relative Strength (strength per bodyweight), Work Capacity (multi-mode and sprint-repeat-based), Military Endurance (Run, Ruck), Chassis Integrity (MTI’s proprietary functional core strength training), and Tactical Agility. The Greek Hero plans all train Base Fitness and are designed to build into the military athlete a solid “base” level of mission-direct fitness upon which to build event specific fitness.

Our event-specific programming is not concerned with concurrently training these different fitness attributes, but rather laser-focused on training the athlete for the fitness demands of the specific event he/she will face at the school, selection, PFT, etc.

In an ideal situation the athlete will use our Base Fitness programming as his/her day to day fitness, and then drop out of the base fitness programming in the weeks directly before the event, and complete the appropriate event-specific training. For you, this would be the USMC TBS/IOC Training Packet.

– Rob

QUESTION

Any recommendations on what program work. I’m 40 years old I have done cross fit im the past and some personal training in the past. My goal is to build some muscles and get rid of fat.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan, and follow it up with the plans/order in the Country Singer Packet I.

Don’t be fooled by “bodyweight” – the Bodyweight Foundation Training Plan is no joke, and will kickstart your fitness. The Country Singer Plans deploy MTI fluid periodization for civilian athletes. These plans concurrently train strength, work capacity, endurance and chassis integrity (core). These plans are high-level general fitness programming.

Fat? 90% of it is diet related. You can’t outwork a shitty diet. Here are our dietary recommendations. Eat clean 6 days/week and you should shed fat and lean up. If not, cut the cheat day ….

– Rob

QUESTION

I am on my final week of Humility, about to start Backcountry Big Game. However, my hunting plans have been shifted back to November, instead of September. I’ll have 7 weeks extra now, 8, if I skip my rest week. I have a bear hunt in mid-August that won’t be too bad, then my deer hunt in mid-November will be packing in for over a week. I will do the Backcountry Big Game for it, for sure. Do you have any suggestions on a program for the extra 7 weeks?

ANSWER

Fortitude. It’s 7 weeks …. take the full rest week.

– Rob

QUESTION

I am currently serving in the MN National Guard and need to get back into shape. I currently am not working out and would like a starting place. Would the military on ramp be a good plan for me to choose? Thank you for your time.

ANSWER

Yes on the Military OnRamp Training Plan.

– Rob

QUESTION

I’m doing Big Cat, if I can’t always work out in bunker gear and pack is it okay to still do the work out as prescribed or add to the loading/reps? Also, how can I mix in push up and sit up and improvement plan for my APFT? Thanks for your time.

ANSWER

Only some of the agility work in the sessions do we want you loaded in bunker gear, most of it no – so you don’t need to add any reps/sets.

You can add in push ups and sit ups at the end of each session. Easy would be to do 10 rounds of 20x push ups, 30x sit ups.

– Rob

QUESTION

I’m headed to USMC BRC the first week of July, I know we’re going to be eating a lot of chow hall food, but do you have any other recommendations for a high performance diet over the next 4 months?

During USMC IOC, I ate as much as I could and still lost weight. My biggest fear is my body breaking down. I’m currently 5’ 10”, 165lbs. Keeping weight on has always been a struggle.

Appreciate any recommendations.

ANSWER

I’m not sure if you’ll be able to supplement while at school, but body-buiding type mass gainer shakes/mixes and recovery shakes with both carbs/protein might be a way to add to your caloric intake if you’re not getting enough through the meals.

– Rob

QUESTION

I’m curious about how I might adapt the Running Improvement plan to shorter distance trail runs. I’m doing a series of 3.5-mile races on some local trails. My idea was to use the 2-mile improvement plan, and my road running has definitely been progressing, but based on my last race I’m not sure how much has transferred to the trails.

There’s a ton of other variables in my case, and I don’t really think the plan is to blame, but I am curious whether there is anything you would recommend that I do differently either within this plan or even with a different plan.

Thanks!

ANSWER

You could do the long runs on trails, or you could do the whole thing … the problem is the assessment and all the intervals would need to be on the exact, same section on the exact same trail.

– Rob

QUESTION

Hope all is well. First, Leg Blaster and all the little and big brothers of it are one of the best lower body exercises in existence. In my experience nothing compares to it in bulding strength, endurance explosive power and mental toughness. Thank you for making them popular.

Second, is their an equivalent for Leg Blaster for the Hamstrings? Feel overdevelopment in the quads would like to balance it out.

Third, in a recent article I read about the idea of working with shuttle runs in a small space. What would be a good protocol for fat loss?

Fourth, weighted Dips and pull ups, both in all their incarnations are overall the best upper body development exercises. With little adjustment they can train all athletics qualities.

Looking forward on your feedback

ANSWER

Hamstring Leg Blaster? No …. but the Hamstring Hell is pretty good. So are Nordic Hamstrings and the Russian Hammer.

Shuttle Sprints Protocol for fat loss? Best is to clean up your diet. You can’t outwork a shitty diet. Then look at 30/30 Jingle Jangles.

All these exercises can be found at our exercises page: https://mtntactical.com/category/exercises/

– Rob

QUESTION

I wonder if you have a program that would recommend you to basketball in off season?

ANSWER

I’d recommend Waylon. This is a general fitness training program with a significant strength component, 20-30 minute work capacity effort, chassis integrity and endurance built around a 1.5 mile run and 800m repeats. Solid programming which will build your durability via strength, and overall work capacity.

– Rob

QUESTION

Which one of your programs would you recommend for an off-road motorcyclist planning several weeks riding later in the year (months away from now). They will be riding mainly desert tracks and unpaved roads using a 520 lb Adventure motorbike.

ANSWER

I don’t have a specific adventure riding training plan. But from what I do have, and given the core/upper body and grip strength demands of your sport, I’d recommend San Quentin from our Notorious Prison Packet of plans of Correctional Officers.

This plan concurrently trains strength, work capacity, grip strength, upper body hypertrophy and chassis integrity (functional core). The fitness should translate well to your riding.

I’d recommend doing the plan now, and then repeating it the 7 weeks directly before your ride.

– Rob

QUESTION

I have a question regarding the pull-up portion of the Operator Ugly Improvement Plan. On my last iteration (May), I scored performed 24 pull-ups on the assessment.

Per the programming, I was to begin at 25% of the repetitions performed (six) with an additional 20 pounds; I used my body armor, ~23 pounds. As I progressed through the programming, I was performing 40-50 weighted pull-ups per day and hitting 200+ per week.

I have had tendonitis in my biceps tendon previously and am concerned about the volume of the pull-ups, especially weighted. I made the conscious decision not to move to sets of nine per the programming for fear of aggravating/reinjuring the tendon.

Is there a better way to progress the pull-ups without so much volume? Increase the weight further and reduce the number of repetitions? Decrease the rest period from 90 to 75 or 60 seconds?

ANSWER

Quick answer is I’m not sure. Increasing the load and dropping the volume will also increase stress on your elbows.

I’d recommend being safe and either …

1) Drop the IBA and do the prescribed reps unloaded.

2) Keep the IBA and cut the prescribed reps in half.

– Rob

QUESTION

I just started the ruck based selection packet. I wanted to say thanks for making this comprehensive plan. I’ve been an endurance athlete pretty much my whole life, and this plan is super valuable to me.

My strength stats are:

Squat 260

Bench 225

OHP 155

Clean 240

Should I still do the Big 24 cycle? I know my numbers aren’t great, but I’m worried that the gains will not be so great, and I will lose lots of endurance / ruck based skills in that cycle. I’ve been traditionally not very strong.

I plan to complete this whole packet prior to boot camp because I am going to go from Boot -> AIT -> Airborne -> SFPC -> Selection. So I don’t think I will have much time between Boot and Selection to complete the program. Do guys usually keep doing this program in the pipeline?

Is it OK to ruck run in running shoes at first? I am still working on finding the proper boots.

ANSWER

Yes on Big 24. The strength programming in the plan is meant to build your durability.

Yes – complete the entire packet before Boot – you won’t have much time after entering to train.

Okay on rucking in running shoes.

– Rob

QUESTION

I used both the spirits and gun makers series’ in the past. I was wondering if you’ve considered developing a program for K9 handlers. Due to different demands placed on them than both patrol and SWAT officers. If not, what would you recommend to help with tracking for distance?

ANSWER

I’ve been asked by a few handlers for a K9-specific packet – and will still consider it. But last year I developed a K9 Handler Fitness Assessment – sent it to several of the officers who wanted their own packet, and posted it to k9 fb groups, etc. and didn’t have a single K9 handler complete the assessment and provide feedback … so I’m just not sure there’s a lot of interest.

Here is the Assessment.

You now …. the plans in the Wilderness Packet will prepare you for distance tracking. These are designed for wilderness professionals including game wardens, forest rangers, etc.

– Rob

QUESTION

I have been doing a lot of barbell work this winter. I want to get more body strength going with some dumbbell work. What plan do you recommend.

ANSWER

Tammy – If you want a balanced multi-modal plan which deploys dumbbell strength work

Moe – if you want a strength-focused plan which deploys dumbbell strength work

– Rob

QUESTION

Just wanted to say thank you and great job with the Rainier Training Plan. I successfully summitted the mountain last week and everything went well. I felt amazingly fit, we moved extremely fast during the climb passing numerous teams on summit day. We got back to high camp from the summit and I felt like I could of keep on hiking. The training plan was fantastic.

Next on the list is Denali, would you recommend your new Everest 23 week plan as a lead up to the 9 week Denali plan? Or use it instead of the 9 week plan and include the tire pull exercises? I like the idea of a full 5+ month plan to stick with, instead of just the 9 week plan.

ANSWER

Congrats!

No … roll into the plans/order of the Wilderness Packet of training plans until your out weeks from Denali. Start with the first plan in the packet – Jedediah Smith.

9-weeks out from Denali, drop out of the wilderness packet plans and complete the Denali Training Plan the 9 weeks directly before your trip.

– Rob

QUESTION

I will be running a road marathon on October 26th. I already have a running training program for that race, so by the end of that program I’ll be running about 40 miles per week (probably 40% on trails), plus some weight training each week.

After that race, I have a 50k race planned on March 7th (approx 18 weeks between) that has about 14,000 ft in elevation change on pretty technical trails. I was looking at your ultramarathon/mountain running plans, which would you suggest to fill this 18 week timeframe to have me ready for the race?

ANSWER

Alpine Running Training Plan followed by the Ultra Run Pre-Season Training Plan.

The Alpine Running plan will give you a little break from road volume, and help with uphill endurance, and the volume in the Ultra Pre-Season Plan is adequate for a 50K.

– Rob

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Lab Rat “Geek Cycle” Explores Training “Explosive Power”

by SSD

Long Time MTI Lab Rat Gabe demonstrating some explosive power during a tactical agility drill

By Rob Shaul

This week MTI Lab Rats began a 4-week “geek cycle” designed to test both “explosive power” assessments and training progressions.

By “Explosive Power” we mean explosive power demonstrated in a single explosive movement or short-duration series of the same movements.

In the strength and conditioning world, another way to consider power is on the endurance side, where rowing and cycling coaches use power meets on ergs or bikes to assess and progress an athletes endurance programming.

This cycle isn’t focused on these longer efforts, but rather is focused on “explosive power.” Think a power clean, snatch, high box jump or short sprint.

Background

Early on in MTI programming, I followed standardized strength and conditioning terminology referred to Olympic lifts programmed into training sessions as “power.” But I soon moved from describing this work as training “power” to training “total body strength.”

The main reason was trouble I had identifying where “power” left off, and strength training started.

Measured in wattage, the power equation includes the barbell weight, barbells, speed, and distance traveled. Before I started my own gym I traveled to LA and attended a coach’s mentorship at the Athletes’ Performance (now Exos) facility there. Athletes’ Performance had all the latest training gadgets, including expensive Keiser weight lifting racks which used air pressure to load barbells, and meters which measure load, distance and barbell speed, and spit out the resulting power.

The coaches said they used the power-measuring capabilities of the Keiser machines to assess athlete’s power output – not on a single movement, but rather on a series of movements such as 5x front squats at 95 pounds for time. To my knowledge, however, they didn’t use power as it’s own progression metric.

However, without a Keiser machine, or another way to measure power, coming up with wattage is difficult and exact.

A 2007 study found that peak power (speed x distance x time) is generated when athletes move about 30% of the 1 rep max load for a barbell strength exercise as fast as possible. This 30% of 1RM loading has been used by coaches for years as the starting point for training explosive power in the weight room.

Another study, from 1992, found that training both strength and plyometrics together, had the greatest impact on improving one measure of explosive power, the vertical jump. overtraining just strength or training just plyometrics. The programming for this study split strength training from plyometric training. Training the two together, in the same circuit, has been a feature of MTI’s TLU Strength Training Progression for several years.

We call this “complex training” – where we’ll follow a heavy set of a specific barbell exercise immediately with a fast, explosive, bodyweight plyometric exercise which uses the same muscles and movement patterns. For example, 5x Heavy Back Squats followed immediately by 2x Box Jumps (unloaded), or a set of 4x Heavy Bench Presses followed immediately by 2x clapping push ups.

While MTI programming has deployed power, and especially, complex training, for years, to this point I had never designed a specific power cycle.

Assessing Explosive Power

We work hard in our programming to use assessments and tools which can easily be repeated elsewhere. The trick for this cycle was identifying the easily repeatable assessments for explosive power. After some experimentation, I identified 5 Power Assessments, each with its strengths and weaknesses

Cycle Design

In designing this cycle I wanted to avoid “training to the test.”. The only time the lab rats will do a broad jump for distance, backwards medicine ball throw, 10-yard prone to sprint for time, or 3x sandbag toss and chase for distance is for the initial assessment, and the final assessment.

The cycle also deploys 1RM assessment for the Hang Squat Clean and Push Press, and follow on complex training using 30/40/50% of these maxes and bodyweight exercises. It also deploys a body-weight pull up followed by ball slam circuit to train (hopefully) upper body pulling explosive power. I do modify the hang squat clean for the progression, but adding a squat jump with the barbell for each rep. See the clip below …

Finally, the cycle deploys simple plyometric training. Specifically, jumping lung intervals, and loaded box jump intervals using a weight vest. See the chart below for the progression:

Final thoughts Before the Results

I’m hoping to see across the board improvement on the assessments at the end of the cycle, but am not sure – esp. for the backwards medicine ball throw and I suspect that event is technique, rather than power, dependent.

Based on the conventional theory, my lab rats should see improvements in the broad jump for sure, and hopefully in the 10-yard prone-to-sprint.

More to follow in a couple of weeks!

Questions, Comments, Feedback? Email rob@mtntactical.com

You Might Also Like “Geek Cycle” Researching Working Strength Progression, Work Capacity Power Production, Endurance Mode Transfer and Hang Board Interval Protocols

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Arete 7.11.19

by SSD

Military / National Security / Foreign Affairs

US approves possible $2.2bn arms sale to Taiwan, Al Jazeera English
Army, Navy face big shake-up on the road to confirming the next SECDE, Defense News
More leadership changes at the National Reconnaissance Office, Defense News
More troops to border?; Houthi drones bomb Saudi cities; US-Taliban talks resume; Camo-piercing camera; And a bit more. Defense One
U.S.-British Relationship Sounding More Testy Than ‘Special’, NY Times
What the US needs to counter ‘unprecedented’ Chinese influence in South America, Military Times
U.S. urges Turkey to halt drilling operations off Cyprus coast, Reuters
White House threatens to veto $733B defense policy bill, The Hill
Fearing Iran, Qatar Continues Building its Missile Defenses, Defense One
Billionaires Can’t Buy World Peace, Foreign Policy
Amazon and Microsoft battle for $10bn ‘war cloud’ contract with Pentagon, Associated Press
Flight surgeon to face court-martial on sexual assault, abusive sexual contact charges, Air Force Times
How Strong is the United States Military?, Heritage Foundation
Iran Guards commander says U.S. bases are in range of its missiles: Tasnim, Reuters
Why gambling addiction among active-duty troops may pose national security risks, Navy Times
The Russian Submarine that Caught Fire and Killed 14 May Have Been Designed to Cut Undersea Internet Cables, Homeland Security Newswire

Homeland Security / First Responder / Wildland Fire

Pentagon to Get Its Fourth Leader in Six Months, Foreign Policy
New Iowa law benefits families of fallen FFs, police officers, Firerescue1 Daily News
California Police Use-of-Force Law Awaits Governor’s Signature, Officer
Training Officers More Efficiently and Effectively, POLICE Magazine
How a “Peace Officer” identity initiative is changing public perception, Police One
3 fire service myths: Data, response times and coverage equity, Fire Rescue 1
Border Arrests Drop by 28% in June in First Decline of the Year, Homeland Security Department
State AG: Sheriffs better not go behind my back and work with ICE. Cops: Kiss our … thin blue line., LE Today
Denver cops may start carrying food for people in need, Police One
4 tests to help officers survive ethical dilemmas, Police One
More Hotshot crews depart the lower 48 for Alaska fires. Wildfire Today
The West had below normal precipitation in June, Wildfire Today

Mountain

10-year-old Selah Schneiter climbs the Nose of El Capitan, Alpinist Newswires
Colorado transforms old landfill to a year-round ski hill 30 minutes from Denver, Freeskier
In Colorado, Most State Trust Land is Closed to Public Hunting. What Gives? Outdoor Life
Piolets d’Or 2019: jury and big list of world’s most significant, innovative mountain climbs, Planetmountain.com
Adam Ondra talks Silence, the hardest route in the world, Planetmountain.com
What Is UPF Clothing?, Wirecutter
Backcountry.com Founder & Former POWDER Editor John Bresee Has Died At Age 53, Unofficial Networks
Ines Papert, Luka Lindic and Brette Harrington complete The Sound of Silence on Mt. Fay, Alpinist
AAI 2019 State of Climbing Report, Climbing Mag
5 Films That Redefine “Outdoorsy”, Outside
Downhill Running Pro-Tip…Remember To Run Like A Boxer, Unofficial Networks
Why Outdoor Friendships Don’t Last, Outside

Fitness / Health / Nutrition

Loaded Carries Boring? Nah! They’re Essential, Breaking Muscle
A tale of two proteins: The best and worst of metabolic adaptation, ScienceDaily
SOCOM ‘does not envision’ mandatory keto diet for SEALs or others, Stars & Stripes
Muscle Cramps: Causes and Remedies Based on Latest Science, Road Bike Action
Exercise improves brain function in overweight and obese individuals, Science Daily
How to Do Less and Achieve More, NY Times
Drinking Matcha tea can reduce anxiety, Science Daily
Australian Man Dies from Too Much Caffeine Powder, Muscle & Fitness
The 3 Best Squat Variations For Bad Knees, Muscle & Fitness
Strengthening Muscle May Be Healthier Than Losing Fat, EurekAlert
What to Eat Before and After a Workout, Men’s Health

Interesting

Russia’s RT banned from UK media freedom conference, BBC News
Sunken WW1 Scapa Flow warships sold for £85,000 on eBay, BBC News
Cyclone, hurricane, typhoon: What’s the difference? National Geographic
The brain consumes half of a child’s energy — and that could matter for weight gain, ScienceDaily
Animated chart of the day: US electricity generation by fuel source, 1949-2019 – AEI – American Enterprise Institute: Freedom, Opportunity, Enterprise, AEI
‘Overtourism is killing Big Sur’: activists raise banner in California vacation spot, The Guardian
The BMW X7 Pickup Truck Is Real, and It Looks Like a Yacht, Gear Patrol
Live fast and die young, or play the long game? Scientists map 121 animal life cycles, Science Daily
McDonald’s and Burger King are facing calls to scrap plastic toys in kids’ meal deals, CNBC
How Recover From a Major Mistake at Work, Forbes
Urgent Tips for Companies Dealing With A Toxic Boss, Psychology Today

BLUF

Background and Study Design

Results and Discussion

Next Steps

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Military / National Security / International Relations

Homeland Security / First Responder / Wildland Fire

Mountain

Fitness / Nutrition / Health

Interesting

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The Battlefield Airman EOD Tier II PFT

1. Rowing Fitness, Medicine Ball Throws, and Hand Dynamometer Grip Strength are not primary mission-direct fitness demands for tactical athletes and use specialized equipment.

2. Special Equipment Required

3. Athletes May Not Be Able To Train for the Assessment

4. Event Redundancy

5. Over Complication

6. Takes too long

MTI’s Suggested USAF EOD PFT

Scoring

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Military / National Security / Foreign Relations

Homeland Security / First Responder / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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Background

Assessing Explosive Power

Cycle Design

Final thoughts Before the Results

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Military / National Security / Foreign Affairs

Homeland Security / First Responder / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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