Page 106 – Mountain Tactical Institute

Q&A 6.13.19

by SSD

QUESTION

I am a 24 year old Law Enforcement officer in the making (2nd of 3 years education/training) in Germany. Now, the third year will contain a lot of physical stuff and I want to be prepared for that. I am 210lbs, 6’3 and about 20%ish bodyfat. I run 1.55 miles in 12 minutes and can only do 20 consecutive pushups and ZERO (yepp..) pullups. Now I want to improve at all that. Especially being a better runner but I also want to be able to handle my bodyweight so obstacle courses and bodyweight exercises are easier for me.

Any idea what plan might fit these needs? Would be happy to get some help!

ANSWER

Start with the Bodyweight Foundation Training Plan – it includes both bodyweight strength work and running.

Also – fix your diet. Here are our recommendations.

– Rob

QUESTION

I went to your site to see if you have an RPAT workout plan and I didn’t see one. Lots of questions about the RPAT in the questions section but didn’t see a specific plan.

I have an RPAT as a graduation requirement for my upcoming school and I want to do really well to open up my possibilities to support SOF or Recon.

I used your OCS workout plan last year when I did the 10 week Marine Corps OCC class and I crushed the hikes and all physical events. I wasn’t the top of any bracket on fitness but I held my own as a 29 year old prior going up against 22-23 year olds. You guys make a great product.

Any suggestions you have for the RPAT are greatly appreciated.

ANSWER

Not just an RPAT plan, but both the RASP I&II and Ranger School Plans include specific RPAT training – which you could do without doing the rest of the programming.

– Rob

QUESTION

So it looks like I’ll complete the Back Country Big Game Hunting program six weeks before opening day. Any suggestions what I should do for programming during those six weeks?

ANSWER

Delay the start of the Backcountry Big Game Training Plan and do a 5 weeks of another plan (The first 5 weeks of Humility) before the start, taking week 6 full rest, then completing the Backcountry Hunting Plan directly before the season.

– Rob

QUESTION

I have browsed your website and the articles are very good. Here is my question:

I would like to participate in next years Bataan Memorial March. That gives me a year to get ready.

Can you help me develop a training program that will allow me to participate in the march?

I look forward to your response.

ANSWER

Plans/order in the Virtue Packet of plans until you 8 weeks out, then complete the Bataan Death March Training Plan directly before the event.

– Rob

QUESTION

Hampered by what feels like a never-ending chest cold, I’ve been slowly working through the appropriately-named Humility and wanted to get your thoughts on what would be an appropriate next program.

I’m a mountain fly fisherman, which just means a lot of hiking, crawling up and down rocks, and standing in moving water. I also play tennis and trail run, so general cardio is important to me, but due to past injuries, I also try to maintain a high degree of core strength.

ANSWER

Plans/order in the Country Singer Packet I – beginning with Johnny.

– Rob

QUESTION

Haven’t used your programming since I left the Marines in 2012. Glad to see you’ve grown so much! I’m using your athlete subscription and am looking for help on where to start.

I’m planning on going back into the military to attend Ranger Assessment and Selection (RASP). While I’m much stronger now than ever before, I’ve done little running or rucking. I likely progressed to rucking a bit too soon it added running miles too quickly and am dealing with a minor Achilles tendinitis issue. That being said, I plan on resuming training on May 27th.

Here are some of my numbers, please let me know if you need any more info for a recommendation on where to start as well as where to go if I’m hoping to attend RASP in 6 months. If this timeline doesn’t seem viable based on where I’m at, please let me know! I’ve only got one shot at it so I’d rather push the timeline back if need be rather than rush it.

25 year old male, civilian, 5’7” tall, 160 lbs

Squat: 300

Deadlift: 375

Bench press: 235

OHP: 145

APFT (4/22/19)

2 mile run: 14:17

Push ups: 66

Sit ups: 71

Pull ups: 20

At time of Achilles tendinitis coming up I had run approximately 9 miles that week and rucked 4 using 45#, for reference.

Thanks!

ANSWER

Start now with the RASP I&II Training Plan, then drop into the plans/order in the Virtue Packet, starting with Humility, then re-complete the RASP plan the 6 weeks directly before RASP.

– Rob

QUESTION

I just finished up whiskey v2 and was wondering what would be a good plan to start next? Thank you and I love the training plans, I used them while I was still on active duty and now as I’m starting my new career in law enforcement.

ANSWER

Tequila.

– Rob

QUESTION

My brother is in the military and has been using your plans for a long time (over 10 years), and suggested I email for your recommendations on my situation. I myself am ex-military, and last year I got poison Ivy while competing in a tough mudder race. Unfortunately I had a rare reaction where this triggered ankylosing spondylitis (a type of arthritis which effects the lower back and joints, especially the ankle and knee). Unfortunately there is no “cure” for this, but people do learn to live with it (especially through exercise).

The initial symptoms were bad (couldn’t walk), but over the year I have worked back up to 5 workouts a week. Prior to the injury my main training was run commuting ~4km twice a day, and P90X style workouts. When I tried these high-impact style workouts after the injury my knee sometimes swells up and/or my back starts hurting, this often puts me out for a few days.

Over the past year I have experimented with a variety of things which seem to work and I have been able to rebuild my strength + improve flexibility, which has helped reduce the symptoms significantly.

My current training plan is (for last 4 months):

Starting strength (Mark Rippetoe) Monday, Wed, Friday
Tuesday 30min Swimming: I learned to swim, as a cardio replacement for running.
Thursday: 45min Yoga: I believe the flexibility and core strength is important for my type of injury.
Other:
- Wed evening 60min kickboxing class
- Also bike 7km to and from work at a medium intensity (need to shower after)

This plan has been working well for me, my main criticism is that the Starting Strength program is extremely repetitive and lacks “intensity”.

My brother specifically suggested I try the country singer program, but he suggested I email you first for how best to find alternates for some of the high-impact activities (running, ruck runs, box jumping etc..). Could I alternate these for swimming, biking, other ideas? Also if I wanted to continue yoga, would you suggest just doing it on the weekend as a recovery day?

I have a pretty good home gym, with full barbell set and power rack, TRX, pull-up bar, dumbells, and kettlebells.

ANSWER

All of our stuff is intense – and most include hard gym-based work capacity efforts, so I’m not sure I’ve got anything that will work for you.

Based on you’re training schedule – you need more endurance and work capacity.

Given all that, I’d recommend you try the first week of Johnny – (click the sample training tab) and see how it goes and you recover. You could swap out the running for biking (bike 2x the prescribed distance), but I wouldn’t if I were you – I’d try to run/walk as needed and see how your joints do.

If it goes okay, continue with Johnny.

If not, continue with your current schedule, but complete our MTI Relative Strength Assessment Training Plan in for your strength work. This plan is assessment-based and deploys our Density Strength progression.

– Rob

QUESTION

I’ve started the SFAS Selection Packet after completing the APFT Improvement Plan. I was on week 5 when I strained my calf. I took some time off and attempted to resume training when my calf started giving me problems again during the first workout back. I sought care from Physical Therapy and they now have me doing a walk to run progression; it’s going slow due to recurring sharp/burning sensation and pain during and after the workouts.

I still want to train towards getting selected but I don’t want to cause any further setbacks to healing my leg. What exercises can I substitute for running/rucking/plyometrics? Or should I focus on other aspects of my fitness while my calf heals with PT and low-impact workouts (swimming)? I’m fairly confident in finding my way through the gym; would doing Big 24 (subbing the running) be a good idea?

Thank you for any guidance you can provide!

ANSWER

I don’t have a good answer for you. The problem with subbing in another exercise mode is the transfer to the mode that counts. You could bike, but at some point early on, any work biking will only make you better at biking, and won’t transfer to running/rucking at selection.

I’m not sure when you are attending selection, but if you’ve got time, do what it takes to get your calf healed up, and do other training. Big 24 will work.

– Rob

QUESTION

I will be finishing up Big 24 next week and am trying to find my next go. I did 3 of the Greek series then into Ultimate Meathead and currently Big 24. I would like to change it up a bit but keep my strength gains but get more TacSEPA. Your thoughts?

ANSWER

Whiskey from our LE Patrol/Detective Plans. Just updated this.

– Rob

QUESTION

Which limited-equipment plan would you recommend for me to do next?

I’m finishing up Johnny in a couple of weeks and then I’ll be without gym access for 2 months while I’m traveling in an RV. I have full set of dumbells and a 40# sandbag (I’m a woman). Usually able to find places to run. Finding somewhere to do pull-ups can be a challenge. I’ll be working out mostly outdoors. I’m not training for any specific sport this summer. I did Bodyweight Foundation, Moe, and Larry last year when I was without gym access.

ANSWER

Options:

Curly – the final Dumbbell focused plan.

Dolly – strength work is all bodyweight. Some of the work capacity and chassis integrity work may call for equipment you don’t have – so you’ll have to use the dumbbell equivalent of a barbell exercise or otherwise be resourceful.

Humility – and calls for a weight vest. You can use a pack loaded with a dumbbell.

Pull Ups? This is a tough one – but here are some substitutions: Renegade Row, Backwards Sandbag Drag, Bent Over Dumbbell Row.

– Rob

QUESTION

I remember a few months ago you talked about changing squat weights to save your knees. If I remember, you were shifting from mid-weight squats to either body weight or full weight. My question is this, does this philosphy change the way the quadzilla complex is completed, or do you still perform it with 25# DBs? Thanks!

ANSWER

Garbage Reps are those which deploy low or moderately loaded deep squatting movements as a mode of work capacity – for example, wall balls, or 95# Thrusters.

This work does not make you any stronger – so it’s not a strength effort – as well, from a work capacity perspective, it can be replaced with another activity (sprinting, box jumps, etc.) and achieve the same effect. We work to eliminate these from my programming as they may pre-maturely impact knee health.

The Quadzilla Complex is not a work capacity mode or event. It’s a complex of lower body exercises with a specific strength-building purpose, specifically, eccentric leg strength for skiing, or walking downhill under load.

All that being said, last we completed a study comparing the loaded Quadzilla Complex to the unloaded Leg Blaster complex – which both have the same eccentric strength goal. We didn’t find any significant difference, and as I update the programming, I’m working to replace Quazillas with leg blasters.

– Rob

QUESTION

I have been loving your workouts! I’m a certified personal trainer and I’ve been training a Ranger challenge team at Brigham Young University. I said a couple quick questions about your programming! I’ve been looking at a lot of them and I am wondering what the main difference is between your virtue series and Greek hero series? Also if you would have any recommendations between the two I would much appreciate it!

ANSWER

The Virtue Plans were built first, and I use them now as focused train ups for selections, and or to focus on certain fitness attributes for military athletes. The Greek Hero plans are designed as day-to-day programming for soldiers and SOF. They train multiple fitness attributes, but also include tactical agility – the Virtue plans don’t have any tactical agility programming.

– Rob

QUESTION

I need some help here finding the right packet, I’m in the marine crops and I’m an enabler comm guy. I’m currently doing your 1 lift per day and it’s always but I’m looking for a packet that works on strength, endurance what would you recommend. Thank you for your time

ANSWER

Fortitude.

– Rob

QUESTION

I’m enjoying MTI immensely. Doing jiu jitsu workout, and it’s just what I was looking for.

1. I’m seeing some strength gains and psychological gains on the mats

2. The training flow is not confusing

3. Programming is easily accessible

4. Exercise vids for unfamiliar are excellent and accessible

“Downside” is which program to do next? I’m 49, white belt jiu jitsu,

love golf, and all sports (I’m a busy surgeon/dad/husband so not a lot of time to train—betw 30-60 mins per day realistically — you know the deal) Was thinking of re-doing the BJJ routine or going to Fortitude.

Anyway, really enjoying your enterprise.

ANSWER

Next? Given your time constraints, do Busy Operator I.

– Rob

QUESTION

Just graduated, and I’ve got 7 weeks til IBOLC. I’d like to maximize this time where I’m doing basically nothing to get fit and get mad gains. If at all possible, I’d love to pick your brains on what plan/plans would be best for my goals. I’m not sure if this kind of consultation is something you do, but I figured I’d shoot my shot.

I need to get significantly better at pushups/pullups, and increase my core strength, and if I can put on some muscle and lift heavier that would be a great bonus. I’ve got all the time in the world to train, but I don’t want to overtrain or have mutually exclusive programs going at the same time.

Here’s a litany of considerations:

1) Push-ups/Pull-ups suck (65 and 6 fresh on RPFT)

2) 12 mile ruck and 5 mile run are good

3) Sit ups are good but my core isn’t very strong

4) I’m trash at anything body-weight (pushups, pullups, flutter kicks, etc.)

5) Not super strong (6’4 210lb with 235 bench, 325 squat, 385 deadlift)

6) Flexibility is trash

7) Access to full gym

So far the Ultimate Meathead cycle, Bodyweight Foundation, 3-week pushup/pullup improvement, and the Chassis Integrity training plan have piqued interest.

Could a combination of these plans be used effectively? Would 2 a days augment the training? Threat of overtraining with meathead and bodyweight? Or is there a plan that already incorporates most of these things?

If y’all don’t do this kind of thing please feel free to ignore me, but any advice or instruction would be so helpful.

Thank you for your time,

ANSWER

US Army IBOLC Training Plan.

– Rob

QUESTION

Your approach has fascinated me for years – so logical, focused and well-oriented. However, this first step is always hardest on one hand and one the other it seems that your philosophy is targeted more towards highly capable athletes. Which I am obviously not. Is there a programme for me though? I am very close to 50, not overweight, rather skinny-fat. I can manage 50 push-ups, 50 sit-ups and 17:00 min in Army Physical Fitness Test (though it is easier to go 45-45-18:00) and it shows how out of shape I am. I can devote 1-1,5 hours 3-5 times a week and would prefer body-weight or limited equipment (sandbag, barbell etc) type training. Would be wonderful to manage to say 70-70-14:00 in APFT. Not for some requirement reason but for my own wellbeing.

ANSWER

3 good options:

1) APFT Training Plan

2) Bodyweight Foundation Training Plan

3) SF45 Delta

Of the 3, I’d recommend bodyweight foundation – it’s more interesting than the APFT Training Plan (more variety), and not as intense as SF45 Delta.

– Rob

QUESTION

I was wondering if there’s a Diplomatic Security Service plan or something similar to that?

ANSWER

Many US Marshalls, US Secret Service and others in similar positions follow our Gun Maker Plans designed for LE SRT/SWAT.

Start with Glock.

– Rob

QUESTION

I recently returned to your programming and I am now on my 3rd week of RAT 6. Very awesome program.

The main reason that I am writing this e-mail is to inquire as to whether or not, swimming workouts could be incorporated with this training program. I enjoy swimming 2-3 days a week, and in the MTI app, I found a very good Swimming improvement plan training cycle.

I just wanted to see, what your thoughts with incorporating these two programs together?

ANSWER

Our Pirate Series Plans incorporate swimming.

– Rob

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A Day on Rob’s Diet – 2019 Update!

by SSD

Nuts, seeds, fruit, and berries …. I eat a lot of this stuff! It’s a little embarrassing …

By Rob Shaul

A couple of years ago I wrote “A Day on Rob’s Diet” article after receiving several questions. My diet has tightened up some recently, and today I share with you my current diet.

Some background …. I had foot fusion surgery last December, suffered a blood clot in my calf muscle, then spent 5 days in the Hospital in January with a kidney infection (wouldn’t recommend one of these).

I was on crutches for 4 months, and the blood thinner I was prescribed weakened my tendons, so I couldn’t lift heavy while recovering.

Through the Winter and Sprint, I still trained as hard as possible via lots of 1-leg rowing, and sandbag work, but my diet discipline declined, and I put on some fat.

As well, I just turned 51, and have noticed another slowing of my metabolism – which is common with age.

So … in March I decided to continue with the MTI nutritional recommendations, except cut the “cheat day” for sugar and “bad” carbs (bread, grain, pasta, etc.), and cut out dairy totally. On weekends and about one day a week I do drink some hard liquor at night (1-3 cocktails), so I’m not totally strict.

To review, below are the MTI Dietary Recommendations. Again, I’ve cut the cheat day for sugar and carbs.

6 Days a Week: Eat lean meat, vegetables, fruit, nuts, seeds, and don’t drink calories (soda, juice, alcohol, milk, etc.). Don’t eat “bad” carbs (bread, spuds, rice) or sugar. Avoid most dairy except butter and a little hard cheese.

1 Day a Week: Cheat like a mother! Beer, pizza, ice cream – you name it! We’ve found you can’t eat clean over the long term without cheating. We’ve also found the longer you stick to this diet, the less you’ll “cheat” on your cheat days, and the more cheating will hurt you – i.e. stomach ache, gas, etc.

Here’s my Diet from Monday, this week:

→ 0400 Wake Up and Coffee

Black and instant (Starbucks Via). I’m not a coffee snob and have sinus issues which result in a terrible sense of taste …. which means instant coffee tastes fine, it’s simple, and a lot less messy than drip or aero press coffee. I drink 2 cups of coffee before leaving for work and take a third “to go” cup of coffee with me in the truck for the commute.
No “mini” breakfast or anything else to eat before training.

→ 0500 Leave for Work

→ 0600 – 0800 Train, then Coach

We’re lab ratting a mini-study cycle on the strength building effects of the MTI Barbell Complex.

→ 0830 Breakfast

Crockpot Elk Steak
1/2 Pickle
1 Roma Tomato
1/2 Apple and ground peanut butter (no sugar or anything else). Peanuts are legumes (beans) and are generally left off the paleo and similar diets …. but it just kills me to spend $8.99/pound for ground almond butter when I can get ground peanut butter for $2.29/pound….
Sparkling Water

One of the things I’ve noticed since cutting out all sugar is that my taste buds have changed and I crave or want more “savory” foods over sweet foods. This means more vegetables and less fruit, overall.

I’ve also noticed recently with my increasing age that my appetite has declined. I used to need a snack between breakfast and lunch but don’t anymore. As well, overall I eat less at my breakfast, lunch, and dinner, meals.

Crockpot Elk Steak – I add broth and a little seasoning, then a bunch of elk steak to a crockpot, and cook slow for a few hours. After, I cut up the steak into small, bite-size strips, and put into small plastic containers. Between breakfast and lunch, I’ll eat a full 8 oz. plastic container full.

→ 1230 Lunch

Crockpot Elk Steak
1 Roma Tomato
Diet Coke (unhealthy, I know, but I tire of sparkling water, water and coffee – and diet coke gives me some variety)

Yes … this is pretty much the same meal as breakfast. But know I don’t have a sensitive palate and eating the same thing, again and again, is no big deal for me, like it might be for dedicated foodies.

→ 1530 Snack

1/2 Apple and ground peanut butter (no sugar or anything else)
Cup of Coffee (#4), Black

→ 1900 Dinner

Crock Pot Elk Stew – with carrots and onions
1/2 non-alcoholic beer
Dessert – 1Bowl of frozen blueberries with a handful of roasted, unsalted sunflower seeds, then a second bowl of watermelon with sunflower seeds. Fruit and sunflower seeds have been my go to “dessert” for several years. I have found that with my avoidance of sugar, the blueberries are almost too “sweet” for me now, and I’m experimenting with a new fruit to go with the sunflower seeds – hence the watermelon tonight.

Common Questions

Are you going to change MTI’s Nutritional Guidelines?
Not right now, but I am considering eliminating all dairy and possibly eliminating sugar from the “cheat” day. I “feel” better with processed sugar out of my diet.

What naturally happens following our guidelines is the “cheat” day becomes less and less of a cheat. Simply put, after eating “clean” all week, pigging out on carbs and sugar one day/week makes you sick to your stomach. And so your cheat days become less and less.

As an example, last Friday we ordered take out and I had 8 garlic and parmesan chicken wings and blue cheese dressing. This “broke” the non-dairy part of my diet, and though I was hungry and enjoyed the wings, I suffered from a sick-feeling stomach for the rest of the evening. Once you’re eating clean, eating “dirty” hurts!

Overall, MTI’s nutritional guidelines are still a great, sustainable diet and if you want to get more strict – a good “bridge” to do so.

Are you restricting calories?
Not right now, but I’m considering it. Since getting strict 3 months ago, I’ve lost 7-10 pounds of fat, but am still heavier than I’d like to be. Part of this is upper body muscle mass built during the winter which I’ll usually “burn off” in the Spring/summer as I spend time doing much more uphill endurance preparing for backcountry hunting season … but this year, I’m nursing my recovering foot, and just can’t pound out the vertical like normal. So I’m looking at reducing my caloric intake. Likely I’ll start by cutting out my dessert of fruit and nuts every other night … or decreasing the portion from a bowl to a cup.

Another area to cut would be the ground peanut butter. Even peanut butter without any added sugar or anything else has 190 calories in a tablespoon … so this may go or get cut back.

Do you weigh your food, or monitor portions?
No …. I eat until I’m full and try not to stuff myself.

This isn’t a lot of food! I couldn’t survive on this little!
I’m small (165 pounds) and old (51) …. I don’t need much food. But believe me, I’m hardly starving myself! I’m never hungry. If I do get hungry, I’ll eat something.

Don’t worry about the amount of food you eat so much, but the type of food. Avoid the “bad” calories which go straight to fat cells – sugar and “bad” carbs (wheat, grains, bread, pasta, potatoes, chips, etc.)

What about supplements – i.e. protein shakes?
None.

What is different in the way you feel?

One of the advantages of a strict diet is you end up with many fewer choices for meals, and fewer choices are actually liberating. You’ll begin to see food as “fuel” rather than as some reward for doing well or some “comfort” when you’re having a bad day.
Again, I’ve lost 5-10 pounds of fat since getting really strict, so I feel much better. However, I’m not as light as I want to be and may experiment with some caloric restriction (cutting dessert size) and more endurance training to cut muscle mass. Again, I’m older than most of you reading this article, and my metabolism has definitely slowed from my mid-40s. I need fewer calories.
Mentally, I feel about the same – no noticeable increase in mental sharpness.

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

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Arete 6.13.19

by SSD

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MTI’s Top Selling Training Plans for May 2019

by SSD

MTI’s Top Selling Training Plans for May 2019

Learn more about our Plans and Subscription HERE

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Q&A 6.6.19

by SSD

QUESTION

I’m a scout platoon leader and currently deployed. I’m looking for a good program to maintain 1000 lb club while running a sub 13:00 minute 2 mile.

My current lifts are:

Bench: 315

Squat: 350

Deadlift: 410

I can run about a 14:00 2 mile. Back in the early LT days I ran about a 12:00 2 mile. I didn’t do much maxing out in those days. I’m curious what you would recommend to augment a big 24 progression for strength while running enough to improve run times without over exerting or just leading to injury. Down the road I’ll be training to compete to go work for Ranger Training Battalion and have to get my 5 mile time down as well.

What would you recommend?

ANSWER

I don’t have the perfect plan for you with those specific lifts.

In general, it’s best not to double up training cycles, but you could do Big 24 in the AM, and the 2-Mile Run Improvement Training Plan in the evening.

One option would be Waylon, which deploys strength density training for the Power Clean, Box Squat and Push Press and a 1.5 mile run assessment with follow-on 800m repeats. You could change the lifts in this plan to the bench, dead and back squat and complete it as prescribed.

– Rob

QUESTION

You all have so many fine programs for a person to choose from. But what if an individual wanted to engage in Commercial Diving as a way of life. Do you have a program for that or is there a way a program can be made. Just courious

ANSWER

Not specifically. From what we do have I’d recommend the Combat Diver Qualification Course Training Plan. It’s designed for Green Berets going to dive school.

– Rob

QUESTION

I’m writing because I need some help finding the right training plan for my goals. The Peak Bagger Training Plan seems like a good choice, but I wanted to confirm with you.

Goal

Climb in the Alps this season (End of June to Early in July). I haven’t figured out all of the logistics yet, but I’m considering starting in the Bernese Alps with Jungfrau (13,668 ft) and Mönch (13,468 ft) and then moving on to more technical mountains like the Matterhorn (14,692 ft).

Overall, the mountains I plan to do will consist of some if not all of the following: Long and steep approaches under load (25-35 lbs), scrambling, glacier travel, cat walking, and some rock climbing.

Current Fitness Level

I haven’t done a fitness assessment yet, but I just climbed Mount Shasta via Casaval Ridge (2 days) last week and Mount Whitney via Mountaineers Route (2 days) 3 week ago. Both of those mountains were done with a 35 lb pack for the approach and a 10-15 lb pack for the summit push. I also boulder and sports climb (mostly indoors), although I haven’t been doing much of it in the past month.

Training

My training consisted of running at different heart rate zones, doing step-ups under a 25lb load, doing mini-leg blasters, and upper body strength exercises like dips, push-ups and pull ups. Please let me know if you would like me to be more specific

I hope this information is helpful.

I look forward to hearing from you.

ANSWER

You’ve got just 7 weeks until June 24. I’d recommend the Peak Bagger Training Plan – since you say rock climbing won’t be a big focus of your work in the Alps. Peak Bagger is a 7-week plan, and fits perfect.

– Rob

QUESTION

Quick question. Should I be using grips to deadlift more weight as it’s always my grip that fails first or should I just increase weight as my grip gets stronger?

ANSWER

No grips, but do use a reverse grip – one hand palm toward your face, one hand palm away. Doesn’t matter what hand is which.

This will help.

– Rob

QUESTION

First off, I’m a new subscriber and wanted to thank you for all your hard work putting together such extensive and well thought out training programs. I know a lot of folks who have benefitted from your programs in the past and speak very highly about your methodology.

I’m about to start the SFRE prep program, but I’m in a position where I’m roughly 4 months out from the event, meaning I could potentially run the program twice before I try out. I’m hoping I can pick your brain about how you might structure the training differently for someone in such a position. I was thinking about running the program one time through with scaled down weight/distance/reps/etc, but am not sure the best way to determine how much I should scale (e.g. 50% of the recommended workout, 75% etc). I imagine it’s mostly takes trial and error to find the right amount to push, but I wanted to consult you first out of respect for you and your program. I’d hate to think I’m being clever if in actuality, I’m butchering it.

Also, I noticed you recommend the Garmin Forerunner 15 for measuring distance and speed. Is that still your recommendation nowadays? I’m interested to hear why you prefer that over some of the more recent models.

Thank you very much for all of your help and I look forward to hearing from you soon.

ANSWER

4 months = 16 weeks.

Many parts of the SFRE plan are assessment based, so cutting a percentage of the sessions may or may not work. But you could try – say, do 75% of the prescribed rounds for each circuit.

Better would be to complete the first six weeks of Valor, then complete the SFRE Training Plan directly before your event.

Here’s what I’d recommend:

Weeks Plan

1-8 Valor (Repeat Week 5)

8-16 SFRE Training Plan (Repeat Week 5).

– Rob

QUESTION

I’m finishing up Hector and will move on to my next program next week. Personally I feel weakest with upper body strength. I’d really like to improve the number of pull-ups I can do. I’m not training for anything specific now and would like to focus on this weakness. I was thinking of doing the operator Achilles but wanted to ask your thoughts as well. Thanks for being a resource for me.

ANSWER

Achilles is perfect.

– Rob

QUESTION

I am currently looking for a program that will help me prepare for full ski expeditions to the North Pole (March 2020). I am also planning a crossing of Greenland by kite (April 2020).

I’m also going to do a full unsupported expedition to the South Pole (~40 days) and possibly kite from the South Pole to the base camp of Mount Vinson (~1,000 miles) before the ascent of Mount Vinson which will allow me to finish my 7 summits journey. This is plan for November 2020 until January 2021.

By the way, a polar expedition involves pulling a 125+ KG sled with a full body harness. I use skis with skins underneath.

Would you be able to either suggest an existing program I could purchase or refer one of your world-class trainers who could build a kickass program for the next 18 months? I understand this would require paying extra. 😊

Thanks in advance for your help!!!

ANSWER

One event at a time. Focus on the North Pole now. By my count you have 43 weeks until March 1, 2020.

See below for the plans/order I recommend from our Library. See the notes after:

Weeks Plan

1-7 Jedediah Smith

8-14 Frank Church

15-19 Wrangell St. Elias (first 5 weeks)

20-27 Ultra Pre-Season Training Plan

28-35 50-Mile Ultra Pre-Season Training Plan

36-43 100-Mile Ultra Pre-Season Training Plan

Jedediah Smith, Frank Church, and Wrangell-St. Elias are the first 3 plans in our packet of plans for Wilderness Professionals – and concurrently train strength, work capacity, chassis integrity and endurance (uphill endurance and running). These will be great plans to lay total body “base” for the endurance work in the ultra plans.

Ultra Plans – you’re primary fitness demand will be dragging the sled. From a training perspective, ideally you’ll be dragging a sled for all the mileage in these plans … the issue is the time with will take. In terms of a setup, I’d recommend a pair of roller skis, poles, wearing your harness and rigging some type of sled to drag. I’m not sure what to tell you about the sled …. but something as close as possible to the load of a 125kg sled being pulled on snow – which slides well. This is a physics problem – which you’ll need to puzzle out. From a dragging perspective, dragging a tire would work well – esp. on concrete/dirt. The question is the size/weight of the tire. I’d drill a hole through the center, install an eye bolt, and use a chain/rope to your harness.

For the ultra plans – these include heart-rate work, strength work, and long runs toward the end of the week.

Do the strength and running interval work as prescribed early in the week. Replace the long runs on Thur-Sat, or Fri-Sat with the sled drag … do the same mileage. Don’t overthink it … just put in the mileage. Expect this to take several hours each day … I have no idea what pace you’ll be able to make. What matters is putting in the mileage.

– Rob

QUESTION

I’m planning on attending SFAS in the near future. I’m currently on deployment right now and am trying to complete a transfer from Navy to Army. That being said I do not know exactly when I would be sent out to SFAS. I’m currently on the military on ramp and am looking for something to bridge the gap between the end of military on ramp and SFAS prep program. Recommendations?

ANSWER

Plans/order in the Ruck Based Selection Training Packet. These conclude with the SFAS plan.

– Rob

QUESTION

I am 65 my wife is 56. We ski the village and the backcountry. We don’t have a fitness problem with the village. Nonstop Hoback runs home work well.

But this year we lost a step in the backcountry. We are avid summer cyclists in the hills of VT, where we are in the summer. This past summer/fall took a toll on us because of weather and the distraction of moves etc, We would like to increase our speed on the ups so we can ski more runs further into the park. As an example of what we do, I did ski the Skillet (guided) this March (not bragging but it is a high peak). However a couple years ago we put in a 8,500+ vertical day, not this year.

ANSWER

The best way to train uphill endurance is to hike uphill. If that’s not possible – you can do step ups.

I’ve seen anecdotal evidence that road cycling transfers to uphill endurance, but at some point road cycling, you just keep getting better at road cycling.

Plan? Do the Step Up programming the Backcountry Ski Pre-Season Training Plan (Monday, Wednesday and Friday sessions) now, then re-do them directly before next year’s ski season. Just do the step up work, don’t do the leg blaster work in the same sessions.

Our step up benches are 17″ tall.

– Rob

QUESTION

Hi there I recently listened to the Journal of Mountain Hunting podcast that your company was featured on.

Last fall I completed a great hunt in Kyrgyzstan where I went after Himalayan Ibex, I trained for just over 6 months as best as I could and while I found that I was able to cope with the altitude and endurance I could have done some better preparation before hand.

I wanted to reach out to your company to see which training regimens you might have that would help me improve before my next high altitude hunt? I have 1 major complication however, I’m a pipeline consultant so I do not always have regular access to decent gyms and the hotels I usually end up in… well their fitness rooms are lacking to say the least.

Archery elk kicks off August 25th but that is a foothills hunt for me and I’m more than comfortable with that.

Bear and moose in the mtns opens at the beginning of September but I’ll head out for that the 3rd or 4th week during the beginning of the moose rut.

From there rifle season starts November 01 again I’ll be in the foothills on my home turf but in December I’m headed north on a DIY bison hunt which is really going to suck. Temperatures that time of year can drop to -40 and there can be 3ft of snow in there I know because I’ve worked up thrre a bunch. The hint will be based off sled but it’s going to take a lot of work. That’s the plan for this year anyways. Beyond that I have that coastal goat hunt then Pakistan and Azerbaijan to look towards.

Fall 2020 I’m going for mountain goat in BC

Fall 2021 I’ll be going to Pakistan

That said I hunt pretty much every season around home.

I’ve been on the market for some help for the past while and am keen to hear your response.

ANSWER

Our Backcountry Big Game Hunting Training Packet includes 4 plans, and 7 months of training which will lead you into your foreign hunts for next year. Three of these plans are limited equipment including the last and most important, the Backcountry Big Game Hunting Training Plan which you’ll want to complete the 8 weeks directly before departing. Only Resilience requires regular access to the gym.

This fall, I’d recommend you complete the final plan in the packet – the Backcountry Big Game Training Plan – the 8 weeks before your archery season begins. This plan is no joke – so look at the first week of programming to get idea of what it’s like out of the gate.

For your day to day training, when you’re not working on a hunt train up, I’d recommend the plans in the Wilderness Packet of plans for wilderness professionals. These plans have a strong mountain endurance element (running, uphill hiking under load), but also train strength, work capacity and chassis integrity (core).

If you want a snapshot of your current fitness for Backcountry Big Game Hunting, take our Backcountry Hunting Fitness Assessment.

– Rob

QUESTION

Monthly athlete subscriber here – This week I’ll finish Waylon Week 4 and next week I’ll be in Hawaii in a family vacation with a hotel gym with dumbbells that go to 50 lbs and other hotel gym accessories, and room to run and swim…

I love the progression I’ve made on the country singers so far and don’t want to lose momentum. Any suggestions as so what I could do for the coming week?!

ANSWER

Continue with Waylon but use dumbbell exercises – hang clean for power clean, front squat for box squat, push press for push press, etc. Be resourceful.

– Rob

QUESTION

I’m looking to prep for a gov pt test (sometime mid-late June) that is very similar to the DEA PT test. I’m also looking to keep increasing strength while I prep. Any suggestions?

ANSWER

2-a-Days: DEA PT program in the AM, strength in the PM.

From our stuff for strength, I’d recommend the MTI Relative Strength Fitness Assessment Training Plan.

– Rob

QUESTION

Had a couple quick questions for you.

1) Diet recommendations. They look effectively similar to the “keto” diet. What’s your take on that VS allowing carbs?

I’m training for Selection in October and am working out 2x/day, stacking some of your programs along with Tactical Barbell over 22 weeks.

Do your nutrition recommendations stand for this high level of activity?

Another concern is having to do a hard shift at Selection to MRE’s and similar trash, and my body not being happy about it.

2) I have the 2013 version of your SFAS packet. Have there been updates since then that are drastically different?

If so I’ll buy the SFOD-D packet.

Thanks in advance for your time and help. Wish I had known about you guys before I went to BUD/S years ago, good thing I’ve got you for round 2.

ANSWER

1) I’m not a nutritionist, but my understanding of the keto diet is it has strict percentages of protein/carbs/fat (our recommendation doesn’t) – and it specifically limits carb intake (including vegetables and fruit) – ours doesn’t. There are no caloric restrictions with our diet recommendations – so you can eat as much as you need to fuel. Switch to MREs? Best would be to complete the last two weeks of training eating MREs.

2) I can’t remember back to 2013, but we’re on version 5 of the Ruck Based Selection Training Plan. However, if you’re going to SFOD-D selection, you should be doing that plan regardless. You don’t want to double up either selection plan with extra programming. You’ll overtrain and won’t be able to make the progressions. Both include multiple 2-a-days on their own. Be smart about your preparation.

– Rob

QUESTION

I started doing step ups and made it to 50 before people I live with started complaining about the activity I was doing. Do u think bodyweight squats in sets of 50 or 100 could match step ups for hiking. I would have kept on stepping but I live at home with my parents haha thanks if u get a chance to mail back

ANSWER

No. Go outside. Be resourceful.

– Rob

QUESTION

I recently started up on the Body weight Foundation plan. I’m loving the workouts but I’m also already running into problems finding time. My wife and I both work full time and we have two small children. I’ve been able to do the first week in the early mornings before work but that won’t be possible over the entire 6 week course.

Would I be able to space this out? Maybe go every couple of days and turn it into more of a 7-8 week program? My plan is to start on the Backcountry Big Game Hunting plan directly after finishing this one so my time restraints would become even more of a factor in that program judging from the preview I saw. The good thing is that I still have about 17 weeks before my 6 day archery elk hunt. So it gives me a few weeks of wiggle room.

Any help or suggestions would be greatly appreciated.

ANSWER

Yes … you can stretch it out as needed.

– Rob

QUESTION

I’ve been browsing through your website and could use help selecting a plan. Here’s some athletic history for you:

2003 Started rock climbing

2009-2015 Crossfit Coach

2014- Abs tear in two places

2015 L5-S1 back injury from car accident.

Since 2016, been rock climbing, strength training, and running on/off.

As you can see, I could probably do with some core/back strengthening. I’ve still been struggling with back pain, primarily from loss of strength (confirmed by doctor) and sitting too much. I’d like to increase overall climbing fitness, as well as back/core strength and running fitness.

Do you recommend I begin with the “Low Back Recovery Training Plan”? I also was looking at the Greek Heroine Packet. I’m open to others, as well.

Thank you!!

ANSWER

My sense is you’re active enough now to start Helen. It includes our Chassis Integrity programming for the midsection and covers the other bases including climbing.

– Rob

QUESTION

So I just started the police academy after using your police academy plan to get in! I’ve been following your diet protocol and been putting on weight. At the start of this year I was 66.0kg at 178cm. Now I’m at 70.0kg. Thanks for that!

After the Academy Prep Plan I started off on the BJJ Training Plan as BJJ is really useful on the job, however I found it way to much volume for me and realised the plan wasn’t job/mission specific. I then transitioned to the LE On Ramp and just did the first week as a test run and found the volume to be just right and I’ll be starting it officially this week coming and then transition to the Daily LE Training Sessions or Spirits Pack after.

MY ACTUAL QUESTION: I was wondering for each of the phases of the LE On Ramp Training Plan how do I add 3x BJJ Training Sessions a week? I can do twice a days and my BJJ Gym has classes for everyday except for Sunday’s with BJJ Open Mat Roll on Saturday’s.

Also what are your thoughts on doing ROMWOD along with your CrossFit like programs? Is that extra stretching good? A waste of money? Should I be adding this to my routine? If you don’t know what ROMWOD is they have 20 minute yin yoga (floor based stretching) aimed at CrossFit athletes with a longer 45 minute session on Thursday which I make my Rest day each week. How would you go about adding this to the LE On Ramp plan + the BJJ training?

ANSWER

BJJ? Add it as two a days if you can take the volume. If not, alternate sessions – fitness one day, BJJ the next, etc.

ROMWOD? Not sure what that is, but in general, we don’t endorse any stretching, mobility work, patterning beyond the little we do in our programming. In our experience, this work does not lead to increased durability. However, if it works for you, do it. Just don’t let it crowd out fitness training.

– Rob

QUESTION

Just started the short course OCR and I keep burning out needing to throttle down. Don’t want to make that mistake again. Can you suggest a base program that I can use to build off season? I would like to do a Spartan Beast fall 2020

ANSWER

Bodyweight Foundation Training Plan.

– Rob

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Arete 6.6.19

by SSD

Military / International Affairs / National Security

Russian fighter makes unsafe intercept of US plane over Mediterranean, Navy says, Stars & Stripes
Republican, Democratic senators seek to block Trump Saudi arms sales, Reuters
US Army eyes near-term fielding of combat capable hypersonic and directed energy weapons, Janes 360
Spec ops’ roles to deter Russia may shift more to conventional soldiers, Marine Corps Times
B-1 Lancer Readiness Is in the Toilet, Here’s Why, Air Force Times
‘Always a chance’: Trump refuses to rule out Iran military action, Al Jazzera
The Navy’s newest aircraft carrier won’t be able to deploy with the service’s newest warplane, Task & Purpose
The Big Chill With China?, Foreign Policy
The Air Force’s first female air commando one-star falsified flight hours and mistreated subordinates, IG report says, Task & Purpose
The Perfect Storm Confronting Xi Jinping, War on the Rocks
Senior commanders reportedly won’t be punished for deadly 2017 Niger ambush, Task & Purpose
Marine Raider to plead guilty this week in strangulation death of Army Green Beret, Marine Corps Times
Is Germany Becoming Germany — Again?, Hoover Institute
Space Command nominee says space is no longer a ‘peaceful, benign domain’, Stars & Stripes
Air Force Base suspends PT after second airman dies within a week, War is Boring
Is Pakistan Headed for Political Crisis?, The Diplomat
What war with Iran could look like, Navy Times
MARSOC To Conduct Combat Evaluation of SIG Lightweight Machine Gun in 338 Norma Mag, Soldier Systems
Foreign fighters are dangerous—for the groups they join, Brookings
USAF Secretary and Chief of Staff Initiate Dialogue With Commanders on a Plan for New Officer Promotion Categories, Soldier Systems

Homeland Security, First Responder, Wildland Fire

Will New DNA Testing at US Border Reduce Human Trafficking?, In Homeland Security
U.S. Requiring Social Media Information From Visa Applicants, Homeland Security Department
More intense wildfires are here to stay, and we need to adapt, Homeland Security Newswire
13 INJURED, INCLUDING 8 RESPONDERS AT MA BOAT FIRE, Firefighter Close Calls
Ohio business groups oppose workers’ comp PTSD coverage for first responders, Fire Rescue 1
Sacramento Officers Blocked From Wearing Uniforms in Pride Parade, Officer.com
New 3D tool assists firefighters to predict fire behavior, Fire Rescue 1
Dallas Police Chief: Criminals ‘Forced to Commit Violent Crimes’, Officer.com
Alabama passes bill requiring castration for some child molesters, LE Today
Police: U.S. citizen killed in gun battle with border agents, LE Today
Five overdoses in fifteen hours – fentanyl hits hard in east coast city, LE Today
Retired officer: Life doesn’t owe you anything, let go and be more resilient, LE Today
‘I will not say his name’ – police aim to end notoriety for mass shooters, LE Today
Communities in Oregon and Washington most threatened by wildfire identified, Wildfire Today
Researchers find prescribed fire smoke to be less harmful than that from wildfires, Wildfire Today

Mountain

Sail to Ski: British Columbia, Freeskier
The Baja of Your Dreams, Adventure Journal
Two New Books About Underdogs Who Sit Atop Horses, Outside
What We Can Learn from the Two Hikers Lost in the Mountains of Hawaii, Outdoor Life
Canoeing Through Labrador in Search of…Everything, Adventure Journal
A Climber’s Meditations on Risk and Death on the Mountain, Adventure Journal
The North Face Apologizes for Google/Wikipedia Manipulation Scheme, Adventure Blog
Griz Expert Says Mountain Bikes Are a Threat To Montana’s Bears, Adventure Journal
Thirteen Feet Under, Alpinist Weekly
Outdoor Recreation Spurs Local Economic Growth, But…, Outside
Five bodies found in avalanche debris on the flanks of Nanda Devi East / Sunanda Devi; three others presumed dead, Alpinist Newswires
How Climate Change is Making Mount Everest More Dangerous, Climbing Magazine
From landfill to ski slope: Virginia may be home to one of the world’s largest indoor ski areas, Freeskier

Fitness / Nutrition / Health

More evidence links ultra-processed foods to health harms, Reuters
Balloons, Pills, Sleeves: Weight Loss Options Grow, WebMD
Running After 40: Time to Get Smart, Outside Magazine
Sympathetic vs. Parasympathetic State: How Stress Affects Your Health, Chris Kresser
Fencing: The Sport You Should Be Doing, Breaking Muscle
Validation of the 3-Minute All-Out Exercise Test for Shuttle Running Prescription, Journal of Strength and Conditioning Research

Interesting

How and why hurricanes get their names, Stars & Strips
The countries where people are most dissatisfied with how democracy is working, Pew Research Center
The Best Way to Tie a Tie, Gear Patrol
The Best Soda Maker, Wire Cutter
10 Amazing New Cars We Wish We Could Buy in America, Gear Patrol
What Does ‘Amazon’s Choice’ Actually Mean?, Gear Latest
Polar Bear VS Walrus, Bowhunter.net
This Stoic Woman Has Lived Off The Grid For Nearly 80 Years, Adventure Journal

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You Can’t Escape The Work

by SSD

US Ski Team Members Tommy and Resi, grinding away.

By Rob Shaul

I once read an Instagram post from a former athlete who left MTI programming to work with a personal trainer.

It’s “not always just about working and grinding,” the athlete wrote, “but also about recovering and resting.”

This reminded me of Greg Glassman’s (CrossFit Founder) Essay from 2005 where he expressed doubts and disagreement with the growing “recovery” industry – all of which he discounts as “pampering.”

“I’m waiting for a group, or even a single elite individual performer, to lay the fruit of his training on superior recovery techniques,” Glassman writes. “Stress control, massage, sleep, contrast hydrotherapy, hydration, recreation, stretching, and chiropractic treatment top the list of promising recuperative techniques. While none of these are foreign to us, or even new to sports training, we’ve no evidence that they make measurable differences in accelerating the development of elite performance. I can appreciate the potential these modalities offer to comfort, but I’m not seeing the increased performance.”

My experience with recovery techniques matches Glassman’s. Frequently an athlete comes into training singing the praises of an individual masseuse, new recovery technique (kinesio taping, cupping, dry needling, etc … ), chiropractor or yoga instructor.

They’ll often ask my opinion, to which I’ve learned to respond, “if it works for you, keep doing it.”

Then, 3-4 weeks later I’ll circle back and ask how it’s going with the new masseuse or yoga class. “Oh, I’ve stopped going,” inevitably is the answer. Why? Either the stuff stopped working, or became too expensive.

Glassman is harsher than I. “Those most inclined, for instance, to yoga, meditation, and chiropractic treatment are not our fire-breathers,” he writes. “I don’t think that yoga, meditation, and chiropractic treatment are injurious to performance; I think that self-pampering and longing for comfort are, however, correlative with low drive and success.”

I’ve had elite athletes both work hard and grind in the gym daily and pamper themselves with a massage and dry needling as well. These athletes (ski racers, world cup) are the most professional mountain athletes I’ve worked with about their fitness, and understand they can’t escape the hard work in the gym, but will tinker with recovery techniques for the slightest edge. Recovery and rest are secondary to the gym-based hard work and grind for these athletes, however – they don’t replace it.

Long ago I stopped doing any personal training, and now am super hesitant to even program for individuals. First, I found I didn’t enjoy working with individuals who feel they need individualized attention to prepare for mountain or tactical missions, seasons or events.

Second, and more importantly, the fitness demands of the areas I work with are clear, defined, and universal. There is no “special” summit of the Grand Teton for an overweight middle-aged male office worker. There is no “special” special forces selection for a petite female soldier. The fitness demands of both events are the same for everyone who attempts the event. We program to the fitness demands, not the individual, so the programming is the same regardless of the athlete.

The mountain doesn’t care. You’re not special. You can’t escape “The Work” and be consistently successful.

I will admit that working hard and grinding are certainly not as enjoyable as recovery and rest.

But, along with the physical suffering of “the grind” comes also the mental discipline it takes to commit to the work, and train hard every day. The mind is trained alongside the body and the mental fitness developed greatly influences mission performance. Overall, there is a “hardening” effect, many of my athletes have relied upon during difficult mountain and tactical missions.

The book “Relentless” by Tim Glover is one I’ve recommended to many mountain athletes aspiring to elite status. Glover worked with pro basketball players including Michael Jordan, Dwayne Wade, and Kobe Bryant. He relates one incident with Jordan directly after the Bulls won yet another NBA championship. Jordan always trained early in the morning, and after the game, Glover came up to congratulate Jordan on the win and championship.

Jordan’s response, “See you at 7 am.”

****************

Below is some of the hard work put in by a couple of my lab rats this week – heavy Barbell Complexes ….

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Arete 5.30.19

by SSD

Military / Foreign Relations / National Security

“It’s a lifelong burden” – The Mixed Blessing of the Medal of Honor, Wall Street Journal
Five things we have learned from election results across Europe, The Guardian
Romania’s Most Powerful Man Is Sent to Prison for Corruption, NY Times
A viral Army tweet paints a harrowing picture of the sacrifices made in military service, Task & Purpose
War With Iran? – Error, Manipulation and President Donald Trump’s “Strategy” of Incoherence, Small Wars Journal
Military Pressure and Body Counts in Afghanistan, Small Wars Journal
Nationalists surge in EU Parliament, but pro-EU parties remain dominant, Reuters
Lindsey Graham proposes invading Venezuela to oust Maduro, Vox
Australian PM to visit Solomon Islands as Pacific nation eyes ties to China, Reuters
Saudi Arabia shoots down Houthi drone targeting Jizan airport, Al Jazeera
German Greens leap in EU vote, eyes now on France, Reuters
Factbox: A United Kingdom divided over Brexit – early results of the EU election, Reuters
Taliban, Russia Demand Foreign Troops Leave Afghanistan, Small Wars Journal
Germany’s Political Establishment Looks Fragile After E.U. Vote, NY Times
U.S. may suspend training Turkish pilots over Russia defense deal, Reuters
What Colombia Can Teach Us About Afghanistan, The Diplomat
US-Iran confrontation scenarios, Janes 360
Aussie navy pilots hit by Chinese lasers, Navy Times
The Russian Nuclear Threat, Real Clear Defense
Poland formally requests F-35A combat aircraft, Janes 360

Homeland Security / First Responder / Wildland Fire

DNA Test Reveals THIRD of Migrants Fake Relationship with Kids, Real Clear Policy
Man sentenced in deadly ‘swatting’ case may have charges dropped, Police One
10 Chicago Police Officers Injured in Multiple Vehicle Crash, Officer.com
OH FIREFIGHTER INJURED AT HOARDER HOUSE FIRE, Firefighter Closecalls

Mountain

‘It Was Like a Zoo’: Death on an Unruly, Overcrowded Everest, NY Times
Best Wild Game Meat to Eat, Bowhunting Blog
Earn Your Interns, Backcountry Magazine
Australia’s Ski Season Kicks Off Friday (May 31), Unofficial Networks
Climbers, We are the First Responders, REI Co-Op Journal
Big City Mountaineers, Arcteryx

Fitness / Nutrition / Health

Don’t Think Too Hard About Your Foot Strike, Outside
How to Run On Your Vacation, REI Co-Op Journal
What Food and Nutrition Will Look Like in 50 Years, Outside
Energy drink consumption rising in the U.S., Reuters
Resistance and Adaptation: Is Your Environment Weakening You?, Breaking Muscle
The Best Exercises for Knee Pain, Livestrong
Likelihood of Injury and Medical Care Between CrossFit and Traditional Weightlifting Participants, Orthopedic Journal of Sports Medicine
Disabled Afghanistan veteran sets Guinness World Record for deadlift, Marine Corps Times
Doping Soldiers So They Fight Better – Is It Ethical?, Defense One
The Best Instant Coffees for Every Taste, Outside
What Is Alkaline Water and Should You Drink It?, Outside
An Athlete’s Guide to Aging Gracefully, Outside

Interesting

The Life of a Bonefish Guide, Outside
When a Fatal Grizzly Mauling Goes Viral, Outside
The Guru Building Custom Adventure Trucks, Outside
Liberals Are At War With Science In The Transgender Athlete Controversy, The Daily Caller
The EU Election’s ‘Green Wave’ Is Set To Transform Energy Policy, Forbes.com
The State Of 3D Printing, 2019, Forbes.com
Your Uber ride could get 80% cheaper over the next decade (UBER, LYFT), Business Insider
All the Ways Google Tracks You—And How to Stop It, Wired
Did The Internet Kill The ‘Romance’ Of Travel?, Forbes
Mark Zuckerberg, Steve Jobs, and 21 other tech moguls who never graduated college, Business Insider
Australia to achieve 50% renewables by 2030 without government intervention, analysis finds, The Guardian
This is What Millions of Butterflies Sounds Like, Adventure Journal

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Programming Test: 3-Week Cycle Pairs Super Squats and Endurance, Both Increase 5%

by SSD

By Rob Shaul

BLUF

This 3-Week multi modal training cycle paired focused back squat training via MTI’s “Super Squat” progression, and focused endurance programming around a 6-Mile Run assessment.

Four veteran MTI Lab Rats (2 men, 2 women) and 1 new athlete (man) completed the same 3-week training cycle in April/May, 2019.

The four veteran lab rats had extensive MTI strength and endurance programming experience. The one new athlete had little strength training experience but is a high level recreational ultra race runner with an extensive endurance training background.

A 1RM Back Squat assessment (1 Repetition Max) and 6-Mile run assessment were both completed the Monday (back squat) and Tuesday (6-Mile Run) the week of the training plan. Both were retested after 3 weeks of progressive programming. At the post cycle assessment, the average increase in Back Squat 1RM was 5.2%, and decrease in 6-Mile Run Time was 5.7%.

BACKGROUND

Programming mass effort strength and endurance together in the same cycle is an approach unique to tactical and mountain athletes.

Conventional strength and conditioning programming for the max effort sports of powerlifting and Olympic weight lifting avoids any endurance programming and minimized work capacity training.

Likewise, conventional endurance programming avoids max effort strength training. When any strength training is programmed for endurance athletes, it’s generally high volume work focused on developing strength endurance, not max effort strength.

Few competitive sports have unique fitness demands which require both strength and endurance as do professional tactical and mountain athletes. Our work and programming evolution at MTI has significantly been driven by developing methodologies to train both max effort strength and endurance together.

This quick 3 week, 5 day/week training cycle paired one of MTI’s version of the Super Squat progression, with speed over ground, and aerobic base training for a 6 mile run effort. The programming also included chassis integrity work (core) and one day of multi-modal gym-based endurance.

The “Super Squat” progression is MTI’s version of a famous progression developed by Dr. Randall Stossen. In MTI’s version, the athlete completes an initial Back Squat 1RM assessment, and then a follow-on percentage-based progression of 20x Squats in a row, with 3 deep breaths between each rep.

Below is was the cycle’s weekly schedule and after is the cycle outline:

Monday: Super Squat Progression
Tuesday: 6 Mile Run Assessment or 2 Mile Speed Over Ground Intervals
Wednesday: Gym-Based Endurance
Thursday: Long Run (7-8 Miles) at an “easy” pace
Friday: Super Squat Progression

RESULTS AND DISCUSSION

Lab Rat Back Squat 1RM and 6-Mile Run re-assessment results are below:

In general, over a 6-week cycle, I’ll look to see assessed gains across measured modes for untrained athletes in the 15-20% range, and 5-10% range for highly trained, experienced athletes.

Why the difference?

In general, trained athletes, with a higher “training age” (years training in that mode) will be closer to their genetic potential in familiar training modes, and thus their “ceiling” of improvement is lower. Hence, the lesser gains.

In this programming test, “Josh” was the “new” athlete to MTI programming. However, he came to the cycle with an extensive endurance background, and in the midst of training for an ultra marathon in the summer.

For the experienced athletes – Emmett, Kat, Ryan and Alley, the 1RM Back Squat and 6-mile run assessments were in line with what we’d expect from athletes with high training ages. Only Ryan’s 1RM Back Squat result surprised – as he did not increase back squat strength over the course of the cycle.

Josh’s 1RM Back Squat improvement was below what we’d initially expect for an athlete relatively new to strength training. However, his 5.4% improvement in 6-mile run time was also surprising given his endurance background and run training load coming into the cycle.

Overall, this short programming test helps validate the possibility of training max effort strength and endurance concurrently and seeing improvements in both.

Questions? Email coach@mtntactical.com
Comments? Please enter your comment below.

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Q&A 5.30.19

by SSD

QUESTION

Rob

I do have a question:

In late April 2020, I planning to do the following

1. Trail run 16.6 miles with 4,500 ascent

2. 6 days later, run a half marathon with 3,500 feet of ascent

3. and then one week later, trail run 22 miles (11 miles uphill with 6,000 feet ascent)

what programs would you recommend from April 2019 to April 2020 to prepare for these 3 weeks?

ANSWER

I don’t have a 52-week packet of plans specifically for your events. What I would recommend is 18 weeks before your week you complete the Alpine Running Training Plan, and follow it up directly by the Ultra Pre-Season Training Plan the 8 weeks directly before your first event.

Between now and then I’d recommend you work through the plans/order in the Greek Heroine Packet of Plans.

– Rob

QUESTION

I’d like some help finding one of your programs to work through.
1- I enjoy the workouts like your “1 lift per day” plan that starts with some version of an olympic lift (with the except of snatches due to shoulder injury) and then goes into a WOD or grind.
2- Im also getting into the Roubaix cycle track races here in Colorado.
3- I’m 13 years into being a soldier in the Army. I don’t run anymore but I still like to do well on our current fitness test and would like to start working towards our new physical fitness test that will start with my battalion within the next year.
Any suggestions would be awesome.

ANSWER

Hector would be best. This plan is purpose-built as day to day fitness for military athletes, and concurrently trains strength, work capacity, endurance (run & ruck), chassis integrity and tactical agility.

– Rob

QUESTION

I do have a question indeed: I’d like to know what’s the best plan to start with, if I’m just joining the (German) military. I’m assigned to work in office only, but I want to keep myself on a decent level and I’d like to start with the KSK training plan in 5 years or so.

ANSWER

Military OnRamp Training Plan.

– Rob

QUESTION

Just finishing up on Resilience and looking for my next program. Hoping you can guide me to a couple different options based on likes and dislikes as well as equipment limitations.

Really liked being able to have some isolation in chest ie the eccentric bench press. I’d like to grow a bit of mass in chest and arms. Also a big fan of (although sometimes feeling a little long after a night shift) the core focused grinds. I like the idea of doing some endurance runs as well although I don’t have access to ruck sacks so I used a weight vest and had to lower the weight as the distribution wasn’t great.

I workout at our detachment gym (police) and have most equipment available but we are limited in sandbags, only going up to 40# and we have one box at 18”, can only do 20m sprints unless I add an extra pivot.

I’ve gone through the gunmaker series in the LE section but much prefer the military resilience, shed 1.8% body fat and gained 4lbs of trunk and arm mass so pretty happy with the results.

Ultimately-chest and arm size, distance and interval runs, core strength is what I’m after with the above limited gym equipment. Let me know what ya think!

ANSWER

Loretta. This plan deploys our Rat 6 progression for strength, includes a weekly run, 20-30 work cap efforts in the gym, and 2x/week chassis integrity grinds.

– Rob

QUESTION

I’ve just finished the ‘bodyweight foundation’ plan and I’m super happy with the results. Now I wonder two things:

Is there a stretching/mobility routine for every morning and evening you can recommend? That is the one thing I’m rather clueless with tbh.
Which plan is the best as a follow up? Is there something like a ‘pipeline’ or a recommended order for the next plans? Any suggestions? Further should be taken into consideration, that ultimately I want to join the German Special Forces next year and complete your KSK training plan prior to this. Is there a build-up, starting from the Bodyweight foundation to the KSK plan you’d suggest?

I really appreciate your work and knowledge, keep up making better athletes all around the world.

ANSWER

1. No. Sorry.

2. Plans/order in the Virtue Packet until you’re 10 weeks out from selection, then complete the KSK Training Plan directly before you report.

– Rob

QUESTION

Im a Wildland firefighter but not on a crew on an Engine, with plenty of time between fires to keep going to the gym, but my consistency of going will be erratic during fire season. Is there a general fitness plan that can easily be started and stopped, for incense Ill be home for a week and a half, and then gone for 2 weeks on a fire, then home again for a few days ect..?

Thanks for your help, loving 357 strength.

ANSWER

Bob Marshall, from our Wilderness Packet of plans.

– Rob

QUESTION

A friend of mine was interested in training for America ninja warrior type stuff. I know you guys have spartan racing on your program lists — what would you recommend for someone wanting to do America ninja warrior?

ANSWER

I don’t have a specific plan for that event – primarily because from what I’ve seen it’s trip and pulling intensive – yet the specifics are much different than our rock climbing stuff.

Closest would be our BJJ Training Plan, which does have a significant grip/pull component, including focused grip training. But … this wouldn’t be a direct fit.

– Rob

QUESTION

I have seen the barbell strength standards on your site, but couldn’t find any bodyweight standards.

I am currently enjoying the bodyweight foundation programme, and would like to know how I measure up and what I should be aiming for (beside 15 strict pull ups).

What would the male standards be for the initial assessment (including the 1.5 mile run)? To save you time, these are the exercises:

(1) Max Squats in 60 Sec:

(2) Max Hand Release Push Ups in 60 Sec:

(3) Max Pull-Up Bar Heel Tap in 60 Sec:

(4) Max In-Place Lunges in 90 sec:

(5) Max Pull Ups (men), Horizontal Pull Ups (women) in 60 sec:

(6) Max EOs in 90 sec:

(7) Max Dips (men), Bench Dips (women) in 60 sec:

(8) Max Face Down Back Extension in 90 sec:

(9) Run 1.5 miles for time

ANSWER

I don’t have answers for you. I don’t have specific standards for these.

Our goal with the Bodyweight Foundation Plan is that bodyweight work is the end, but that the program prepares athletes for the more intense, loaded programming which comes in follow on programming.

Specific to this plan, depending upon the incoming fitness of the athlete, I’m looking for a 15-30% across the board gain in these events over the course of the plan.

Perhaps the closest I have to a few of your specific questions would be the combined scoring from the bodyweight strength portions of the MTI Soldier Athlete Fitness Test.

– Rob

QUESTION

Hey Rob I wanted to let you know I was selected and that you’re train up was great. Not only I but several very good athletes there used this program and it carried over well. I have roughly 4 to six months before I’ll start the Q course any suggestions on what programs to use between now and then with all of that time would be greatly appreciated. Thanks again!

ANSWER

Congratulations!

Start back with the MTI Relative Strength Training Plan, then follow it up with the Special Forces Q-Course Training Plan directly before starting the course.

– Rob

QUESTION

Coach, I need to do 5 x cauldron @ 15lb along with 5 x slasher and then 3 x sandbag clean but I do not have access to a barbell. What is a good substitute for the cauldron with access to dumbbells only? Thank you sir for your time.

ANSWER

Do 5x Kneeling Plate Half Moon with a 25# Dumbbell. If 25# is easy, go to 35#.

– Rob

QUESTION

Rob,

I’m actually doing things through the national guard and am in the process of, hopefully, getting a Rep63 contract which is the guard’s equivalent of 18x.

ANSWER

Work through the Plans/Order in the Virtue Packet, beginning with Humility. If you do get the contract, complete the Ruck Based Selection Training Plan the 8 weeks directly before basic.

– Rob

QUESTION

I am a current subscriber to MTI. My son’s ROTC team just finished the Sandhurst Military competition at West Point a couple of weeks ago. My question is: his ROTC team needs a timeline blueprint for the upcoming Ranger competition in the fall(mid-October). What plans would you recommend leading up to the event?

It is not the best Ranger competition. The event is 2 days covering approximately 15 miles. They will be doing:

Fitness test (combat ready army fitness test)

grenade assault course

basic rifle marksmanship

battlefield casualty care

timed weapon assembly

one rope bridge traverse

land navigation (1 daytime/1 night)

8 mile ruck march with 40 lbs

What plans do you recommend leading up to this event to get them ready by mid-October?

ANSWER

By my count, you have 24 weeks. Here’s what I’d recommend:

Weeks Plan

1-7 Fortitude

8-15 ACFT Training Plan

16 Total Rest

17-24 Valor

– Rob

QUESTION

Hope all is good. I got 3 months before I enter the pipeline what plan do you recommend which will help me. Thank you for your time.

ANSWER

3 months = 12 weeks. Here’s what I recommend:

Weeks Plan

1-7 Military OnRamp

8-12 Fortitude (1st 4 Weeks)

– Rob

QUESTION

I am currently halfway through the Fortitude program but would like to use an additional program to build military fitness (or to build APFT/ACFT proficiency). Any suggestions for a supplementary plan?

ANSWER

I don’t recommend supplementing Fortitude with another plan. Best to drop out of Fortitude and train specifically for the PFT using the appropriate plan.

– Rob

QUESTION

I am from Greece, and I am the Greek Spartan Race Ambassador. I am 45 years old, 80 Kgrs, 1.76 height around 21% fat in my body and this August (24^th& 25^th) I am going to run in Krynica (Poland) an Ultra Beast Trifecta weekend (Saturday the Ultra race – 50 km and the next day the Super Race – 15 km and the Sprint race – 7 km).

It will be my FIRST Ultra. I am training for the time being (since December) under the current program: 3 days running / 3 days Gym & HIIT.

I take care of my nutrition but it still needs improvement, I drink 2 liters of water per day and do karate lessons 2 times per week for 1 hour.

My objective is to FINISH strong and alive inside time limit (not yet available).

I hope I gave enough info in order to hear from you what is the best possible program for training for the last 4 months until the Ultra!

I would like to thank you in advance for your time and help!

ANSWER

4 months = 16 weeks. Here’s what I recommend:

Weeks Plan

1-7 Bodyweight Foundation Training Plan

8 Total Rest

9-16 Obstacle Course Training Plan – Long Distance

– Rob

QUESTION

At the end of the 7 week ACFT program, should I restart or would you guys tailor it slightly for me?

ANSWER

You’ll want to complete the plan the 7 weeks directly prior to your ACFT. If you have a gap between finishing it now, and then re-starting it before your ACFT, you’ll want to do another training plan between.

I don’t do any individual programming or personal training.

– Rob

QUESTION

I have a buddy that recommended your programs. I’m currently deployed but training up for SFAS. Looking at both training training plans, the Delta program seems more in tune with what I want to do ie body weight – barbell- and gym based programs with rocking. Is there any reason why I shouldn’t go with the Delta program versus the SFAS plan?

ANSWER

Both plans are built for the selection-specific fitness demands of the individual selections. SFAS includes rucking, but many more team events, work capacity efforts, etc, and the Ruck Based Selection Training Plan reflects this. Do this plan for SFAS.

The RBSTP is a limited equipment training plan.

– Rob

QUESTION

Rob, I plan to do the USAF CCT/PJ/CRO training packet. Before starting it though, I’d like to do some prep work. Specifically, the running improvement plan and the rucking improvement plan (I don’t have a lot of experience with rucking). Reading up on those plans it sounds

like both can be done along with a strength plan (probably by doing a two a day format). Would it matter which of the six strength plans I chose to combine it with? I would assume I’d need to do three of them to equal the number of weeks of the running and rucking plans? The other option I noticed would be to start with the bodyweight foundation course followed by the bodyweight build course. Both seemed to have a running and rucking component already included in them. Is that designed though for those who already have experience in both? Looking for your recommendation on which path to choose.

ANSWER

The Military OnRamp Training Plan includes both running and rucking – I’m not sure why you wouldn’t start there? It’s the first plan in the packet and is designed to prepare you for the follow-on training.

If not – and you want to proceed with what you suggested, I’d recommend the MTI Relative Strength Assessment Training Plan for your strength work.

– Rob

QUESTION

Coming off a deployment with the National Guard with a lot of lifting and some circuits. Getting a conditional release to go active duty as 18X should I complete the SFAS ruck based training with those 8 weeks leading me into Infantry Osut or try a different approach. I’ll need to complete 11B OSUT as I’m a 68W currently and Airborne as well as SOPC.

ANSWER

Ideally you’ll complete the Ruck Based Selection Training Plan the 8 weeks directly before SFAS.

If you have time after OSUT and before SFAS to conduct the plan, then wait until after. If not – and you’ll go directly from OSUT to SFAS, complete the plan directly before OSUT.

– Rob

QUESTION

I’m getting back into rock climbing soon after having a baby and also injuries. I have been building up my basic fitness with gym and classes for the last three months, but now I’m ready to train my body to get back into climbing. I also do acrobatic dance competitively, which requires a lot of strength and work capacity. I haven’t climbed in two years, due to injuries, pregnancy and sleep deprivation with a baby, but I want to go back without worrying about my fitness or injury.

Could you recommend one of your plans I should use? In addition to your training, I do about 45 minutes of dance drilling 6 days a week with full dance training two days a week for two hours each. I plan on bouldering 2-3 days a week for three hour sessions. How should I fit one of your training plans in and what would work best?

I really loved your training before and was an active rock climber and subscriber before having my son. I am a retired wrestler, so I have experience doing CrossFit for five years, I did Rosstraining for a couple of years and then was a Mountain Athlete subscriber for several years. So I’m not a newbie, but technically, I am, as my goals have changed. Prior to my son, I was climbing four days a week for 3-4 hours each session and going to the gym every day. Oh, I’m also a 42-year-old woman and due to 8 years of wrestling and 6 years of rock climbing, I’ve built up my share of injuries that affect my training (not that anything is prohibited, but I have to be kinder to my body nowadays).

ANSWER

I don’t have a plan that fits your schedule and will mesh well with your dance training. I would suggest you tighten up you time at the bouldering gym – train more intensely, for 2-3x 60 minute sessions instead of the long 2-3 hour sessions which involve too much rest and socializing!

Specifically what I’d recommend is Day 1, when your most fresh in the Bouldering gym, complete the Bouldering V-Sum.

Day 2 and Day 3 in the gym, complete 60 minutes of Bouldering 4x4s. Ideally, you’ll want at least a day’s rest between 4x4s.

Do this for 5-6 weeks. Measure progress by your V-Sum score. Depending upon where you start, you should see a 20-30% V-Sum score improvement.

– Rob

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