Page 110 – Mountain Tactical Institute

There is too much cardio and endurance and not enough focused strength work in our base fitness programming for athletes to reach high levels of strength in Olympic or powerlifting.

Likewise, there is too much strength work in our base fitness programming for athletes to reach elite levels of endurance performance.

However, the mission-direct fitness demands for mountain and tactical athletes are a hybrid mix. An elite powerlifter would quickly gas during a long ruck or high alpine approach. Likewise, an elite endurance athlete would soon buckle under an 80# pack.

The aim of MTI’s base fitness programming isn’t elite performance in any one fitness attribute, but rather mission-direct performance outside of the gym.

As well, unlike team or individual sports athletes, the fitness demands mountain and tactical athletes will face in the field are not always predictable. We know that a football game lasts 60 minutes in playing time and the average play is 7 seconds long, followed by 40 seconds rest. We know that the soccer game is 90 minutes long, and much research has been done already on the game total distance, average velocity and average heart rate of each playing position. An alpine ski racer ski run is going to last 1-2 minutes.

The position-specific fitness demands for team and individual sports can and have been closely measured and determined, and as a result, strength and conditioning coaches can use this game/event-specific information to design sport-specific fitness training protocols.

To some extent, the same approach can be completed for tactical athletes and mountain professionals. Military researchers put heart rate and other physiological monitoring devices on personnel going through Close Quarters Battle courses, for example, and from that data, can develop fitness demands and training plans.

However, mountain events and tactical missions don’t always go as planned. The quick 1-day peak bagging trip can turn into a 3-day event if the mountain athletes get off track, become lost, or someone suffers an injury.

The routine tactical patrol can devolve into a long succession of run and gun firefights.

MTI’s base fitness programming seeks to find a balance between the known, hybrid fitness demands of mountain events and tactical missions, while at the same time programming for the unpredictable.

Question: Well known sports performance programming includes prehab, rehab, and much more flexibility, mobility, and patterning work than MTI programming. Why don’t you include this stuff as well?

Answer: Nothing I’ve experienced or read has shown that this stuff has a mission-direct benefit.

Believe me, we’ve tried much of it – extensive foam rolling sessions, blocks of extensive stretching, studies on mobility techniques for effectiveness – all to either none or questionable mission-direct performance improvement.

I’ve come to believe that most of this stuff is added complexity for no reason, or worse, time spent not going fitness training. I would add to this the many “recovery” products marketed these days – ice baths, cryo-baths, massagers, stress monitoring, all supplements, etc. All this stuff, for the most part, is junk.

“How can I improve recovery?” I get asked frequently. My answer? Get more fit. Your recovery will improve with fitness.

Want to make your athletes more durable? Spend less time stretching, doing mobility drills, and foam rolling, and more time building sport-specific fitness.

This issue comes up a lot in the military regarding heavy rucking. I receive questions from both individual soldiers, military PT’s and other strength coaches who see or are concerned about injury from heavy rucking.

My short answer – make sure your athletes are doing heavy rucking in their train up for the event. The best way to prepare for heavy rucking is to ruck heavy!!

Will stretching help prevent injury? Will better mobility? I have no idea …. maybe, but at some point in the stretching protocol, the transfer to rucking durability will stop, and the athlete will only get better at stretching. I know that actually rucking makes athletes not only better at rucking, but also more durable when it comes to rucking.

Certainly, long mobility sessions, long foam rolling sessions, and deep tissue massages are more enjoyable than strapping on a heavy pack and heading out in the cold for 6 miles, but that’s the point, isn’t it?

My anecdotal experience has been confirmed by research. Most this stuff has negligible effect and is a distracting waste of time, money and effort.

Question: What are the biggest weaknesses in your base fitness programming right now?

Two keep me up at night. First is work capacity macro and meso programming progression. I’ve written about this before and have worked on it for years, but haven’t found a solution yet. In general, right now we design work capacity events around duration. We have developed over the years 3 primary durations of work capacity events: 5+5 (5-minute event, short rest, 5-minute event), 10-minute events, and 20-minute events.

This duration-based programming has worked well for us, but I would like to do better. It would seem that designing work capacity events around power would be an improvement – for example, a 100-watt event, 300-watt event, and 600-watt event. However, in practicality, this has proven very difficult and complicated to do, especially with multi-modal events. For example, I’m 5′ 7″ tall (on a good day), and the power it takes me to do a 5 reps of power clean + push press using a 135# barbell is less than it takes a 6′ 3″ athlete to do 5 reps at the same weight … if we complete the reps in the same exact time. If I do them slower, my power generation drops, so going into the power equation is my height (how far the barbell moves), the barbell load, and the time (how fast it moves) …. all of this can get really complicated very fast.

So …. I’ve begun wondering if power isn’t the way to go, and I need to look for another work capacity event progression metric. I haven’t found one yet.

Second is volume – esp. in our gym-based sessions. Could we cut back on volume, have shorter sessions, and still achieve the same results? This would be more efficient training, help with recovery, and decrease long term wear and tear on the athlete.

The Busy Operator plans in our plan library do this already – though the incentive for decreasing volume was simply to make shorter training sessions (45 min. vs our regular 60 min). I’ve been having my long term tactical lab rats complete the Busy Operator III plan for the past 5 weeks. They report feeling more fresh and more fit. Know that I haven’t put this to a mini-study yet – but hope to do so soon. I could decrease volume either by shortening sessions or simply cutting back on longer sessions – i.e. train less often.

We always have work to do and can improve.

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

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Responses to Rob’s “Failure Resume”

by Mintra Mattison

Rob’s essay, My Failure Resume struck a cord with several last week. Below are some of the responses we received from the MTI Community.

I have just finished reading your essay ‘My Failure Resume’ and it hit hard. The level of self-reflection necessary to conduct an internal evaluation such as this must have been tough and, honestly, not something I think I would have been capable of until now.

I think people these days get caught up in the ultra-positive mindset of ‘reach for the stars’ and ‘don’t look back’ mentality. Maybe, myself included, what a lot of people really need is to sit themselves down and take a cold, hard look at what they’ve done and what they want to do and think about how the decisions that they’ve made in the past are preventing them from reaching their current goals.

A common phrase is ‘what’s meant to be will be’ but all this phrase is, is an escape from taking ownership of your actions and recognising a failure when it’s staring at you in the face – something I am finding myself do more and more.

I’m in a point in my life where there are about to be a lot of big changes and having a clear head before taking on the next round of challenges is necessary if I want to achieve the things I want.

After reading your failure resume, I believe it’s time for make to write my own before I enter this next stage in my life and all I can say now, is thank you.

I can’t thank you enough for this. I’m sitting in a hotel room working for an agency (Diplomatic Security Service) that is, for lack of better phrasing, the little engine that could….but won’t.

When I saw the headline today, it immediately struck a cord. I reflected on the meaning and finally sat down to read the article and it floored me. I served as an officer in the USCG for good nine years and always felt out of place. I was an early CrossFit koolaid drinker and swore by it. When I made up my mind to give SF a go, I was fortunate to meet a couple of 5th group guys at a CrossFit seminar. They quickly instructed me to look up military athlete and start following your programing. I still have the email between us when you graciously sent me the first version of the SFAS selection plan. Long story short, it worked…well. I passed easily at age 35 and was on top of the world. My mistakes came when I got my current job and failed to complete the Q. I regret it every day.

I’m finally getting to where you are now. I am using those (and many more) mistakes to find what I have always been looking for. I really want to thank you for boldly sharing your story. It’s a poignant reminder to keep reaching and not falling into the trap of settling.

You probably know that you have saved lives. On the battlefield and the the windowless offices. I used to run a USCG CF affiliate and lead loads of classes but realized your mission direct approach is the way things should be. Because of you, I have made some of my closest friends and (you) helped renew a passion for health and fitness eventually help themselves. Not 2 hours ago, I was speaking with a no shit old timer/war hero who told me :”Mistakes are our classroom…”

Thank you for what you do, your service, humility and leadership. There is an army of people that owe you a huge debt of gratitude. I look forward to following your lessons for a long time. Please let me know if there is anything I can ever do for you.

Thanks for such a great piece in my inbox this morning, very inspiring and a testament to your professionalism. The message of “the grind is all” is also well-received.

As a former collegiate strength coach/sports med guy who came up roughly during the same time frame as you, I’d also like to express my appreciation for MTI’s programming – I well remember the temptation of unnecessary complexity and gimmicky elements that too often derail the science. Your material has truly set the highest standard in the field and my team members love it.

Thanks again, please keep up the great work!

We’ve corresponded a few times and I’ve visited the gym, though Charlie was running the session so we haven’t personally met. There isn’t a great way to post comments on your site (good thing!), so I just thought I’d say kudos for sharing the failure resume, especially the stuff about relationships and marriage. If more men had your candor about failures specifically in that venue, I think we as a culture would be much better off in a myriad of ways.

My wife and I are actually in the process of listing our home in Dallas and, pending successful sale, trying to buy one in Jackson to move our young family there, so I hope to meet in person some day soon. I can’t pretend to know anything about you personally beyond this article, so no idea if you have a faith, but my prayer is that your note might help some other men avoid a few mistakes and be that much bolder in their lives as well.

Thank you for your authenticity in sharing your resume failure. It has encouraged me to do the same. I’ve greatly enjoyed reading your articles more frequently the last 2 months. You are a huge inspiration to me as a fitness coach. The failure resume was very valuable to read as a young coach to learn from the mistakes and successes of others as I am in the beginning stages myself.

Macey Hickox

P.S. Man my legs are sore after 16 400m sprints this morning as my husband and I are trying for a spartan sprint with your obstacle race programming. Thanks for that! Some of the speed workouts I’ve been substituting with hill sprints since Spartans are on very variable terrain.

Have a great weekend, thanks again for all you do!

I just finished your Failure Resume essay. That was ingenious. Something i would not have thought to do, but will now. The perspective i think that can offer anyone willing to do so i think would be invaluable.

I’ve been following MTI for a long team, mostly readership. I have yet to buy into a plan, but will be attending Air Assault next year and will more than likely buy that plan from you guys.

Read through “My Failure Resume” between taskers today. Just wanted to take a second to say thanks. I’m mid-30’s, recently Navy separated, wife pregnant w/3rd boy due in April, condensed physical therapy doctorate program starting in May, tight finances, and ton of other real life gnarlies that seem to take too much time and energy. Generally terrified of the next few years, but have also never been this motivated or capable.

One of the most valuable things I’ve found to keep me on task in my grind is good insight from the guys who have gone before (originally typed “old guys”). “My Failure Resume” is impactful and useful. I’m sure you got plenty writing it. I got a lot reading it. My goal is to clear as many trails as possible for my boys and any others who come behind. You’ve been clearing trails and it’s very appreciated. Keep grinding.

Just wanted to take a moment to drop you a line and say thank you. I have been a LONG time follower of you and your programs for years. The failure resume is something I have thought about and wrote down in short form here recently. Glad that we can get it out there and learn from it. My only comment, and I see both side of the argument, is that I’m glad you stuck with your content and didn’t jump on with the box mentality. I have brought many colleagues over from boxes and they love your programing.

Keep up the amazing work.

I have been following your website for years now, and yesterday I read you article on “My Failure Resume.” It gave me a lot to think about; about, my own failure. I often wonder where I would be if I took the road not taken. Unfortunately, I would never know. For the most part, I can put that out of my head, but I also have a lot of days where I live in the past, preventing me to not enjoy the present. In fact, very seldomly do I enjoy the present. Many days I feel like a hamster on the wheel, or Groundhog Day. Even though, I managed to realize quite bit in my life, including starting a new life in the US and succeeding in most of my goals, I still can’t shake the feeling that somewhere along the way I have lost my way and my passion. I feel stuck and lost.

Honestly, under different circumstance I think we could have been friends. Just like you, I’m an introvert and I have always had a warrior flame burning in me. Due to some bad advice, I back out of the military, but I took a LE way. Now, many years later, I learned many things about myself along the way, and learned a lot about the world. But I have also made mistakes. I got married out of loneliness and had a child. Even though she is a great person, I am stuck in a loveless marriage with a person that I have nothing in commune. Just like you I have found someone else in my life and I’m on my way of making your mistake number “4.” I often wonder if in a big scheme of things losing my son is worth it. But also over the years a bake a provider only.

Anyway, the article gave a look into your soul, if you want to call it that. This statement: “These days, I’m hesitant to travel to teach a course to a unit without first vetting the students to ensure they are ready for this high level of a course. And many times, I’ve decided they weren’t and turned down the business. I didn’t want to waste the students’ time and the unit’s money teaching a course many would not gain from,” made me realize why I start reading your posts. It confirmed me how humble you are and honestly you should be proud of it. I deal with a lot of people daily, and Sir, being humbled and not chasing money, it is such a dying thing.

Thank you for the great article.

Rob – Thank you for sharing this. I could see myself in so many of the failures you shared, not because I’ve lived the same life (I’m a 32 year old woman with a newborn baby, married, live in Texas, etc) but because failure is a human experience & the threads of failure tie us together. Ultimately, all our failures share immense similarities. I may try to write something similar. I see the value. Thanks for the idea & example.

It is a little after 5 am here in Okinawa, Japan and I just read your “Failure Resume” article while I sip my coffee in preparation for my morning workout. Thank you for sharing that with all of us. I think I will do the same and write my own. But, I have a warm start as I share some of the same failures as you. Today, that article hit me particularly hard. I need to stop making excuses, change some things, and own the past in an effort to have a better future. I am about to turn 39 next month. I keep telling myself I am getting old and fat. I can change one of those things. My fitness level has been relatively high and I keep leaning on that crutch while my waistline has grown. As an active duty Marine, a company commander for that matter, I need to work on looking the part more than I have. (There is a lot more to this, but I am trying to fit this email in the 8 minutes it takes for my eggs to boil.) But really, I owe it to my family to take care of myself so I can be around as long as possible. I too wish to be fortunate enough to live near my two young boys when they are adults.

I’ve been a follower of your work for some time now and often get a lot of value out of the knowledge put out on the website, especially the Quiet Professional stuff. I recently read your failure resume and found it very inspiring. I’ve been in an interesting professional quandary as of late and needed to read something akin to that.

Just a quick synopsis of my career: I’ve been a professional Firefighter for 13+ years and a National Guardsman (Infantry; combat deployed) for 10+ years. I’ve consistently put myself into “the grind” over those years by way of changing departments, volunteering for OCS and subsequently commissioning back into the Infantry with the Guard, pursuing my degree, taking the promotional exams and making rank in the fire service. This has somewhat alienated me to peers who I leave behind and constantly put me back into the “novice category” for my respective positions. I don’t mind it because it keeps me humbled and hungry for improvement. It does however make my transition more difficult as I’ve often felt the interpersonal relationship struggles working against me.

I too feel the sting of my previous failures and regrets while on my way toward professional development. I too may have done a few (or perhaps a lot of) things differently; but I know I’ve been at least true to my own ethos and beliefs and will continue to move along the path I’m on. So, in closing, thanks for sharing your story.

Good Morning Sir,

I read your article this morning and just wanted to say thank you for sharing. It struck a chord for me and reminded me to remember my Failure and Successes and most importantly to focus on the important aspects of my career.

I’m a law enforcement officer for a municipal city in Southern California and am currently applying for a lateral position to a neighboring city of much better standing. I fell victim to a specific supervisors practice of writing people up when they’re applying out as a selfish unspoken method of retention and it’s caused great stress; However, the background investigator is aware of these practices from the this agency employs and is continuing me onward regardless.

Your thoughts and opinions reminded me to try and avoid the negativity, stay professional and and just keep working hard so, sincerely, thank you.

If you haven’t yet, read Rob’s original essay here: My Failure Resume

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Q&A 3.14.19

by Mintra Mattison

QUESTION

I have two questions.

1. I am approaching the end of my latest program (TLU Strength) and am looking for the next one. I’ve narrowed it down to two…MTI Strength Assessment Plan and Hector. Obviously a bit different in what they target. I’m leaning toward hector due to the TAC SEPA as I feel that my agility has suffered a bit with doing quite a bit of strength training. My fear though is I might lose a bit that I’ve worked hard to get hence my curiosity with MTI. It has Work Cap and then endurance as well. All that being said, and I know it’s a bit all over the place, but even the three base gyms and a 24 hour fitness here have limited equipment for y’all’s programming so I’ve really had to dig to find a plan that can be covered by them. Hector seems like it will be and MTI definitely will be. Which would you recommend? I did Achilles on deployment and loved it but have also done a couple of your strength plans as well and loved those too. If I’m just a crazy person all over the place I understand…I feel that way too.

2. This is a short one. KB swings…do y’all teach the hip hinge (hard style) or the one other where there is more knee bend and the bell actually goes higher than your head (CrossFit way I guess),just curious.

Thanks for all that y’all do. Your programming has changed my life in terms of overall fitness and not just PFT/CFT shape.

ANSWER

1. Neither – do Apollo. Hector’s strength work also deploys TLU methodology and it will be good to do something different. The Strength Assessment plan is another strength-focused plan and you need to do a multi-modal plan.

2. Not a kettlebell nerd, so I’m super-righteous about your KB swing form. I will say I’ve had an athlete go full overhead with the kettlebell and lose it behind …. which is why we chose to go just above the eyes … but it’s up to you.

– Rob

QUESTION

I have been a member for the past several months or so and have really enjoyed several of your general fitness plans (especially the ones that are highly varied as I tend to get bored doing the same workout every day). Do you have a recommendation for plans that are best suited in pregnancy?

Thank you!

ANSWER

Quick answer is not specifically, as I don’t want to get between you and your doctor. I’ve been asked several times to develop a Pregnancy Training but have avoided it simply because it seems no woman, or pregnancy it seems, is the same.

I’ve have directly worked with pregnant women in the past and heart rate and overhead hanging positions (pull ups) have been doctor-imposed restrictions.

Intensity is an issue – and super intense work cap efforts and heavy lifting are something I would avoiding. The risk of a complication or worse simply isn’t worth it.

I’ve seen new moms fret over weight gain and body changes, but 2nd and 3rd time moms embrace the experience, body changes, and roll with it.

Morning sickness can be a huge challenge for some.

In general, the further you’re along, the less you’ll want to do and be able to do. Listen to your body and baby.

Given all that, from our stuff at least initially I’d recommend the Bodyweight Foundation Training Plan out of the gate, but fast walking, instead of running for the distance work, and being super cautious and or simply avoiding the intense work cap events. As well, cut the bw strength progression rounds down to just 4.

Experienced and/or long term athletes completing our stuff have reported that the Chassis Integrity work we do has benefited them through pregnancy, birthing, and esp. recovery. The BW Foundation Plan includes core work.

Sorry, wish I could offer more.

– Rob

QUESTION

I was just curious as to what the difference was between the LE Spirits
Packet and the LE Cop Movie Packet. They both seem to train the same fitness
attributes and I’m not sure if there is an advantage in choosing one over
the other. Thank you for your time!

ANSWER

You’re correct, both packets are designed for LE Patrol/Detective and train the same fitness attributes.

The Spirits Packet was the first set of plans. Then athletes who worked through the packet, didn’t want to subscribe and do our daily LE Officer Sessions, asked me to build another packet of plans so they didn’t have to keep repeating the Spirits Plans …. hence the Cop Movie packet.

Start with the Spirits Packet to keep it simple.

– Rob

QUESTION

I recently bought your SWAT HK plan. I haven’t started the plan yet, although I am excited to do so. Before I begin, though, I was hoping to get a little advice.

I work full time Corrections, and while I am pretty fit at the moment, I suspect this plan will smoke me some. I’m okay with that and look forward to the challenge of reaching that higher level of fitness.

Between my job and having both a toddler and a teenager at home, my life is pretty busy and defies having any sort of established routine. I don’t want to use either my job requirements or my home life as an excuse for not focusing on fitness, but I have to acknowledge them as challenges to be overcome.

My overall question is this: would I be better served by having pushing myself with that higher intensity plan like the one I bought, knowing that there may be times when I miss a day or have to change when my rest days are, or should I focus on shorter workouts that will be easier to get done consistently? And also, is it worthwile to sacrifice sleep for exercise? I work graveyard at the moment, so sleep is worth it’s weight in gold, but, again, I don’t want to make excuses for not putting a focus on fitness.

ANSWER

First – just a couple weeks ago I built a packet of plans specifically for Correctional Officers – the Notorious Prison Packet. For you, I’d recommend not doing the HK plan, and instead of doing Rikers – the first plan in the prison packet.

Time, family, sleep, etc. Here’s the deal, not being fit for your job can get you killed, and/or lead to injury or worse for your fellow correctional officers. We believe Tactical Athletes, like you have a professional responsibility to have mission-direct fitness for your job. This responsibility is yours, and yours alone – it’s not the responsibility of your boss, employer, department, etc.

Mission-direct fitness is much more difficult for LE athletes than military athletes. Military athletes have required high-jeopardy fitness assessments, scheduled on-duty time to train, base gyms and equipment, etc. Most LE athletes have none of this stuff and individuals are often on an island – you have to sacrifice sleep or family time to train, buy your own equipment or pay for your own gym membership, etc.

Whatever. The fact is, as you know much better than me, your work can turn deadly in an instant.

So back to your question about sleep, family stuff, consistency, etc. Lose sleep to train if necessary. Sacrifice family time because the best thing you can do for your family is come home safe from work everyday. Be professional about your fitness, hold yourself accountable and be consistent with your training. Know that for Tactical Athletes, Fitness = Armor.

Want to know where you stand right now? We created a Correctional Officer Fitness Assessment. Take it and see how you score.

Finally – copied here is Mintra. If you take my advice and want to swap from HK to Rikers, let her know and she’ll make it happen.

– Rob

QUESTION

Any recommendations for substituting sandbag movements? Like the toss&chase for example? I looked into buying a sandbag and they’re like 150 bucks which is outrageous.. and I’m worried a normal bags stitching wouldn’t hold up with 80lbs of sand. I don’t wanna skip those crucial portions of the workout though, any ideas?

ANSWER

Sorry – no sub for sandbag exercises. I made my first out of an old duffle bag and duck tape and it lasted for months!

We also sell them – ours are $65 including shipping. https://gear.mtntactical.com/collections/gear/products/sandbag

Be resourceful.

– Rob

QUESTION

I have followed your programing off and on for the past 5 years and have always had great results. After a ten-year hiatus, I recently started training Brazilian Jujitsu (“BJJ”) and Muay Thai (“MT”) again; this has prevented me from doing the typical 5-6 day a week MTNTactical program.

Currently, I have consistently been doing the following:

Monday:         BJJ/MT
Tuesday:        BJJ
Wednesday:   BJJ/MT
Thursday:      TLU
Friday:            TLU
Saturday:       Heavy Sparring/TLU
Sunday:          Rest

I would like to work in daily running 5 days a week, but every time I have tried to integrate the running improvement program to the above schedule I end up developing an injury and have to pull back. I am not sure what I am doing wrong.

Please let me know which of your programs I should consider. Any suggestions would be much appreciated.

Thank you for all the great training materials.

ANSWER

Your ability to train multiple times/day improves with increasing fitness. At the same time, you don’t want your outside fitness to negatively impact the technical work you’re doing/learning at your BJJ/MT sessions. In other words, if you’re fatigued from outside fitness training when you go to your BJJ/MT sessions, you’ll get less out of the sessions. Your body is telling you now that running every day is too much.

So – I’d let your BJJ/MT work be the bulk of your endurance/work capacity/cardio training.

Here’s the schedule I’d recommend:

Monday:         BJJ/MT
Tuesday:        BJJ, Easy evening run – 3-5 miles, easy (slow) pace
Wednesday:   BJJ/MT
Thursday:      TLU – Strength Session Only – no work cap events
Friday: Total Rest
Saturday:       Heavy Sparring/Easy evening run – 3-5 miles, easy (slow) pace
Sunday:          Total Rest

Taking Total Rest Friday will set you up best to get the most out of/learn the most during your Saturday sparring. One day/week strength will help you maintain strength, without fatiguing you for your BJJ/MT technical training/work.

– Rob

QUESTION

Just subscribed to the site and wow there is a lot of content! It’s kind of overwhelming. I’m a firefighter and I have what I consider to be above average fitness. My strength is low and is a priority for me but I don’t want to lose any conditioning. Where do you think I should start? Thanks for any tips or advice.

ANSWER

Start with the Fire/Rescue OnRamp Training Plan.

Follow it up with the plans/order in the Big Cat Series of plans. These are designed as day-to-day training for full-time firefighters.

– Rob

QUESTION

I work harder on your programs than I have on any other I’ve been on. Why don’t I get as sore?

ANSWER

Maybe you’re a mutant! Perhaps you’re not pushing your loading on the strength efforts. Perhaps you haven’t run into a strength exercise in our programming that’s new to you.

Everyone is different. However, if there is one exercise that consistently makes everyone sore it’s heavy walking lunges – butt’s hurt for 3-4 days – even for fit, experienced athletes.

– Rob

QUESTION

I am looking to be fast and strong in the mountains alpine style, which leads me to your big mountain workouts but I am also looking to increase my sport and trad climbing to the next level. I am worried about working out my legs too much because of the added weight it puts on when im rock climbing. Let me know your thoughts.

ANSWER

I’d recommend the Alpinist Fitness Assessment Training Plan.

Weight gain from legs? Not much I can do for you here if you’re a natural endomorph. The AFA plan above does include distance running, which will help with the weight gain from the step ups.

– Rob

QUESTION

I have a few Questions about your plans.

I’m in the german army and I have a Slot for the „Einzelkämpferlehrgang“ (aka Ranger / Commando Course)

https://en.wikipedia.org/wiki/German_commando_course

My Course is going to start at the End of September, thus I have ~7 Months of Preparation time.

The starting Events are an Standard obstacle Course and a 3000m ruck run in uniform, boots and with a 10k ruck. The rest of the Course is 4 weeks of ruck running everywhere and a lot of marching with loads in excess of 30kgs.

I have only very limited Equipment (no barbells, only sandbag, ruck, pull up bar).

Which plan should I use or rather which combination of plans? As I see it I’m currently not in good shape and I would break myself going into one of your selection plans now.

I was thinking About using the running improvement or bodyweight foundation plan first.

ANSWER

Here’s what I recommend:

Weeks Plan

1-6 Bodyweight Foundation

7 Total Rest

8-14 Humility

15-22 Gratitude

23-30 Ranger School Training Plan

– Rob

QUESTION

I have been out of climbing and consistent gym training for almost 4 years. I want to get a solid level of fitness back before I start training for any specific climbing. What would you suggest for a plan to start with at a basic gym?

ANSWER

I generally recommend folks new to our programming begin with the Bodyweight Foundation Training Plan – which includes strength, work capacity, core and endurance training.

If you want to start with weight training, I’d recommend Johnny, from our Country Singer I Packet of plans for general fitness. Johnny also trains strength (free weight based), work capacity, endurance (running) and Chassis Integrity (core).

– Rob

QUESTION

Im going to be doing field work for the next several months and wated to know if you have any plans for no equipment body weight programs. I may be able to bring one kettlebell.

ANSWER

Bodyweight Foundation Training Plan.

– Rob

QUESTION

I am about to finish week 2 of the Backcountry Big Game Hunting Packet. I realized that at this schedule I will finish the packet 8 weeks before heading to the mountains in CO to hunt. Should I do some other program in between so I can finish the last part right before the hunt? Any recommendations? I am 47 years old and I do a lot of traveling for work. Thanks in advance

ANSWER

Do Fortitude (7 weeks) after Humility, then take a full week’s total rest before beginning the Backcountry Big Game Hunting Plan.

– Rob

QUESTION

I’ve transitioned out (hey! Thanks for the help with getting a tab/29 months overseas/11+ years without my physical fitness ever being a liability!), and with that comes some high demand in the day AFTER my workout (I start at 6, start classes at 10).

How the heck do I stop being so fatigued all day? I moved to country singer packets, I’m avoiding booze, I get 7-8 hours. I do a session, and I am dying for a solid span between lunch and dinner.

Thank you for your time and your awesome work, as always.

ANSWER

Not sure I can help you here – could be emotional stress, relationship stress, just plain stress, you could be sick, depressed, etc.

Now – take a full week’s rest from training, and go to the doctor for a physical, including a blood draw with a full “health fair” work upon the blood.

– Rob

QUESTION

I am looking for an intense training plan and am not quite sure what you recommend as there are so many options on your website.

My goals are to increase muscle endurance and cardiovascular endurance. I do not care about size and strength as I don’t require ridiculous numbers as a mil guy. I recently saw a workout from some SEAL buddies that included stretching with the workout and liked it. Thus, I was wondering do you guys have something that:

takes about 2 hours per day
is 5 days per week
has stretching mixed in between lifts
will keep me fast and proficient at running distances around 5 – 6 miles
utilizes lots of sand bags, kettlebells, D-balls, and dumbbells
includes a weekly ruck with 45-65#s
will maintain 75 pushups in 2 min, 80 sit ups in 2 min, and 21 pull ups in 1 min
will keep me durable for any operation anywhere

If you have any recommendations on a program to purchase please let me know. Thank you for your time.

ANSWER

Valor – balanced, “base” fitness training plan for military infantry, SOF, with a slight work capacity emphasis. Concurrently trains strength, chassis integrity (core), work capacity, tactical agility and endurance (run, ruck).

Includes a 3-mile run assessment and 3-mile ruck run assessment @ 45# plus 10# sledge or dumbbell, with follow-on progressions. Designed to push your Speed over Ground. You could add a long run on Saturdays, if you like, but watch your recovery.

Work capacity and Chassis Integrity (core) include lots of sandbag work, sprints, and some kettlebell work.

Does not include specific progressions for push ups, pull ups, sit ups, etc, and gym sessions are designed to last around 60 minutes – so not exactly what you’re looking for – but it’s what I’d recommend.

Valor is no joke, – so I’m assuming your fit.

Enjoy!

– Rob

QUESTION

I recently started the SFRE training course. I am using this as training for some GORUCK events as well as setting the groundwork for potential military service. I have been doing Crossfit for sometime so the strength is not an issue, but the running/ruck running has been a struggle. I do not have a running background and I definitely underestimating my ability to jump into it. I ran the 2 mile assessment in 15:21 and I was unable to complete the 5 mile before stopping with painful shin splits. I am able to get through the 800m intervals with a bit of pain, but I think the 2 mile intervals will be a struggle and I am a little worried about causing some damage. Do you have any suggestions on either scaling or building up that running strength while minimizing the potential for injury?

Thanks for any advice you could provide.

ANSWER

Pivot to and complete the Military OnRamp Training Plan, which has a more gentle progression for running and rucking, then re-visit the SFRE Training Plan.

– Rob

QUESTION

I’m a former marine and new to your workouts. Previously my training was limited due to lower back problems. I am currently on week 5 of your lower back rehab training plan and I have never felt better. Usually for the 30 min ruck with 25lbs pack I can cover 3 miles without any lower back problems however, running unweighted my back seizes up just .5 miles into my run and forces me to stop. Do you have any suggestions on how I may fix this problem? Also what training plan do you recommend after I finish the rehab program. I am not training for anything specific at this moment and unfortunately the gym I attend limits me to a traditional weight lifting gym with a small area for circuit workouts with limited equipment. My goal is to build strength but also increase my strength endurance. Thank you for your time.

ANSWER

Running? My best guess is you need to work on running form, and perhaps get some new shoes. Shoes? – I recommend Hoka One Ones … they are super cushy – and will help with impact. Form? Check out POSE Running or CHI Running – google and search Youtube …. this can make a huge difference on impact.

Next Plan – I like Tammy for you next, but you may run into issues with your gym space/equipment for the work capacity efforts and may need to be resourceful – and/or ask me for subs.

– Rob

QUESTION

Just wrapping up my first plan – Helen – and loved it. Huge progress and stoked about it. Thank you! About to head on six weeks of travel with limited gym access – any base or other programs you’d recommend given that limitation? Many thanks!

ANSWER

Stuck in a Motel Training Plan.

– Rob

QUESTION

Couple of questions on your programming.

Question One: For these kinds of work outs (I see this kind of programming in several of your programs0 – are they meant to be done as fast as possible or is it more about increasing load? What kind of rest period do you envision?

1) 8 Rounds

2x Craig Special – increase load each round until 2x is hard, but doable

then immediately ….

2x Explosive Squat Jump – Unloaded
Foam Roll Low Back

Question Two: For the running portion in Mountain Base Helen, are these road runs or trail runs? If there’s a preference one versus the other let me know. TY! Love your stuff. – BD

ANSWER

This a strength circuit – not a work capacity circuit or event. MTI is definitely not like Crossfit where everything is a race.

In this case, we want you to get as heavy as you can on the Craig Specials, as rapidly as possible – in terms of rounds. For example, this would be my loading ….

Round Load

1 95

2 135

3 155

4-8 170

The “Foam Roll Low Back” is designed as “working rest” between heavy Craig Special sets.

While this isn’t a crossfit event, it’s also not a powerlifting-esque circuit, where you’ll take 5 minutes between heavy sets.

Work steadily, not frantically through this effort – aim to finish all of Part (1) in around 15 minutes.

– Rob

QUESTION

I am sure you have heard of the methods of Dr. Phil Maffetone and the MAF Method. I am wondering what your take is on that methodology compared to your own when building a base? To me, it would seem that efficiency is the ability to do more work at a lower heart rate/perceived effort. Therefore, training to run at faster paces at a lower heart rate would appear to be the best way to develop a base before layering more advanced sport/job specific training. I notice that many of your programs rely on intervals. To the best of my knowledge, this may place athletes at risk for myocardial hypertrophy and may lead to less ideal training outcomes. However, I also recognize that your knowledge, experience, and research is far superior to my own. I worked for Ed and Dave in Colorado Springs during college and was highly successful in utilizing your methods. I have also seen the merit in the MAF method as well. I am curious if you would be willing to explain your thinking behind aerobic and anaerobic development compared to that of the MAF Method. Thank you so much!

ANSWER

I am familiar with Maffetone’s approach but understand there is a significant difference between the endurance-only athletes he works with, and the tactical/mountain athletes I work with.

Endurance athletes, esp. competing athletes like distance runners, don’t need high relative strength, strong midsections, sprinting-based work capacity, tactical agility or often, multi-mode endurance (run/ruck for military, run/uphill hike under load for mountain).

What this means practically is Maffetone can take his athletes during their base building period and run long and slow every day – because he doesn’t need to train anything else. As well, the volume – in terms of distance and time for his programming is substantial. As well, the closer to the event, his and other typical endurance programming introduces more tempo and speed work on top of the base to Peak at the event.

Some of our sport-specific programming deploys this approach – and is even heart rate based – like our MTB plan, and ultra plans, but for our Base fitness and selection/course/deployment based tactical plans, we simply cannot dedicate that much time to endurance programming. So what this means practically given the limited time we have for endurance work in addition to training all these other attributes, is we need to find the most efficient way both in terms of time and simplicity, to build endurance performance. While many of our base programming endurance work does include “easy paced” longer runs, you are right that assessment-based intervals are common. This is because, for our athletes, I’ve found this the most efficient way to build endurance performance.

– Rob

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Bouldering 4×4

by SSD

Bouldering 4×4’s train climbing-specific Work Capacity.

Pick 4 problems you know you can onsite. Climb the four problems, in succession, without rest, This is 1 set. After you finish the four problems, take 1 minute rest. Then repeat 3 more times, taking one minute rest between sets.

After your 4th set, you’ve completed a “group”. Rest 5 minutes, then try to get in 3 more groups.

Each group of 4X4’s is 16x boulder problems. So if you complete all 4x groups you’ll do 54x problems total. You can change boulder problems between groups. Usually as you work into the session, you’ll get fatigued, so don’t be afraid to chose easier problems as you proceed through the session.

Stop at 60 minutes, counting the warm up. Record how many groups you get through. Our best climbers manage 4-4.5 groups, each effort. Here’s an Example: http://youtu.be/87P7MwKpqVQ

For the warm up, complete 5 minutes of movement on a traverse wall.

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My Failure Resume

by SSD

By Rob Shaul, Founder

I recently read about the utility of writing a “failure resume” as a way to not only keep things and yourself in perspective, but also as a learning tool. We learn most from our failures, not our successes.

Here’s my first cut at a “Failure Resume” …. I’ll start in at the end of High School and work forward, hitting both professional and personal.

1. Not Applying to West Point and the Air Force Academy

My junior year in high school, when you need to apply to the big 3 service academies and ask for a congressional nomination, my Mom sent me away to live with my Army sergeant uncle, who was stationed at NATO HQ in Belgium. He and I didn’t get along well, and for whatever reason, mostly a lack of confidence and stupid teenager stuff, and simply being intimidated, I didn’t submit a letter to Wyoming’s congressional delegation for a nomination to West Point or the Air Force Academy – and thus missed those possibilities.

The Coast Guard Academy doesn’t require a congressional nomination, and even I then I procrastinated and got my application off at the last minute, and was somehow accepted, and ended up attended.

I did well at the CGA, made great friends, and saw and experienced things a small-town kid from Wyoming would have never seen. The academy structure suited me well and actually spent a semester at West Point as an exchange cadet – which I really enjoyed.

However, from a job perspective, I was much better suited to soldiering and grunt stuff, than being a shipboard Coast Guard officer.

After school, my first tour was on a buoy tender in Oregon – which was much more interesting, exciting, and fun than it may sound. The black-hulled buoy tenders, with their blue-collar mission set and short (1-2 week) trips away from port, suited me well.

But the officer culture in a naval service, with its weird wardroom system and formality, didn’t.

Many of my best friends at school went on to flight school after their initial tour, but this wasn’t an option for me with my 20/300 vision. Back then corrective eye surgery was just being developed and it wasn’t approved for military flight school. I grew up wanting to be a fighter pilot but knew when I couldn’t see the chalkboard as a 9th grader, that would never happen. This was the excuse I made for myself in not applying to the Air Force Academy.

I don’t have any excuse for not applying to West Point. I had an ARMY ROTC scholarship offer as well as the CGA option, after high school – but chose the academy.

Long story short …. if I had served in the Army or Air Force I may have made the military a career.

2. Not Getting Selected for Command

At that time, every Coast Guard Academy grad went from school to a ship for the initial 2-year tour … even if you never intended to pursue shipboard work in the service. But if you did consider it, the coveted next duty assignment was command of your own patrol boat. So, at the end of the first 2 years, a command board reviewed all of our officer reports and held a command selection. Getting selected for command did not guarantee you’d get a patrol boat, but it did say something about the job you did on your first ship.

I didn’t get selected, and it crushed me – even though I didn’t especially enjoy shipboard life and was planning on leaving the service. The fact is I still had 3 years of commitment left, and 2 of those years commanding a patrol boat would have been a great experience.

I had 2 Captains during my time on the buoy tender. The first wasn’t too fond of me. He was absolutely brilliant, but he was also an alcoholic, drank onboard and onshore, and was a big partier. He didn’t like me much at first – I was super quiet, and introverted, and my first officer report reflected this as I worked to find my footing in that environment. My subsequent officer reports from him were solid. The entire wardroom, except for me, rotated out for my second Captain, and I flourished in that more responsibility environment. My reports from him were stellar, and he actually recommended me for early promotion. But it wasn’t enough, and I didn’t get selected for command. Once that happened, I knew I was getting out of the Coast Guard, and went to a district office in Alaska for my second tour where I still worked hard, but also bought a skiff, fished hard, hunted hard, and started a family.

3. Marrying Too Early ….

I’m one of those nerdy guys who has no “game” with women. Subsequently, I proposed to and married my first post-college girlfriend after just 6 months, at the tender age of 24.

Way. Too. Early.

Looking back I wish someone had shaken some sense in me and said …. “you can get engaged, but make it a long engagement, “or “you can live together and not get married!!”

When we eventually got divorced (see below), my Mom admitted she thought I was crazy for getting married in the first place … but she never spoke up at the time. My father died when I was a young boy and so she was my sole source of adult advice.

Now, I strongly advise all young men not to consider marriage until they are past 30 years old. Men simply don’t mature as fast as women – I certainly was not mature enough at 24 to get married – and should wait.

As well, now, whenever anyone asks me for my opinion on some life issue, I give it to them straight up. I don’t patronize them by holding back. I tell them, “my advice is free and it won’t hurt my feelings if you don’t take it, but here is what I think.”

4. …. and Causing a Divorce

Getting a divorce from my wife of 7 years, when we had two young sons, is the single greatest personal failure of my life so far. In my early thirties at the time, I had my head turned by another woman, and left my family for her. The other woman subsequently broke off our engagement, my ex quickly remarried and moved across the country with my sons.

It took me a full, hard, ten years to eventually work through my regret, do my penance, and recover from this devastating failure. I did my best to stay in my sons’ lives but didn’t care enough to sell my business and uproot my own life and relocate to be near them.

For those with children, you know that nothing in this world, no romantic partner, work or career achievement, hobby or activity, brings you as much absolute happiness and joy as spending time with your kids.

As a divorced parent without custody, you can’t make up all these moments in frantic weekend visits, 6-week summer vacations or holiday vacations. These glorious moments glowing in your children’s company are gone forever. And this was just my loss, not the pain, and simply not being there for my sons during their most formative years.

By some miracle, now both my sons live near me here in Wyoming. But my time with them now can never make up for the time I lost with them when they were younger.

5. Good – Buying the Big Newspaper. Bad – Folding the one I started

I started a newspaper in Wyoming at 27 in the county where I grew up. It was the first newspaper start in all of Wyoming in over 30 years. The existing newspaper was an institution – over 100 years old, and well-read in the county.

It was owned by an absentee owner, and its staff looked far down at me and my rag when I started. And rightly so – my first issues were rough!! I started with one computer, one printer and a tiny extra bedroom. But I was a quick learner, and after 5 years of hard work, bought the big newspaper in the county.

The mistake I made was folding the newspaper I originally started. The old newspaper was losing money, and as a result, I had to lay off some of its existing staff. But … I’d already proven that the county could support two newspapers … so guess what happened. The laid-off staff started yet another newspaper!!

What drama!! I borrowed a bunch of money at 11% interest from the local bank to buy the old newspaper, and as a result, was scared to death. So scared, I lived in the office for 2 years, and that night I learned another newspaper was starting up, I didn’t sleep a wink.

In hindsight, I should have kept my original newspaper going as well – and would have likely made more money and not had any competition!

Things worked out in the end, but at the time, I was terrified.

6. Not Becoming One of the First CrossFit Affiliates

I attended a CrossFit Certification way back in 2005 – just when they were coming on, and considered becoming an affiliate. I didn’t because I knew I would quickly move on from what there is of programming in the CrossFit world. However, what I didn’t realize was you could be an affiliate and not do CrossFit programming. At the time I attended, there were less than 10 affiliates.

Gym Jones became an affiliate, and Twight’s gym quickly exploded. With the quality of MTI programming, we would have benefited as well.

I’ve always been somewhat hesitant of partnerships and affiliate relationships and it’s likely cost MTI growth and influence. My concern was what I saw with many of the CrossFit affiliates – and the wide range of quality coaching.

For a time Mountain Athlete had another gym in Boulder, Co, but I owned the gym and employed its coach. Over the years many coaches and gym owners have asked to become MTI affiliates, and I’ve refused.

My concern about quality has come at a cost, however, in simple relationships, influence and reach.

It’s worked out in the end – somehow military guys found us, one thing led to another, and today I’m darn proud of the solid reputation we have for designing focused, effective fitness programming for professional mountain and tactical athletes. However, not jumping on CrossFit’s coattails early on was a huge mistake.

7. Failed MTI Initiatives: Range Fitness, Grunt PT, and Programming Courses

I’ve written about the Range Fitness and Grunt PT failures before and won’t repeat myself in detail here. I have not written about the failure we’ve had building a strong market for our Programming Courses.

When I started a newspaper I decided early on I was going to write the kind of newspaper I wanted to read – and it worked out.

Likewise, when I started the gym I decided I was going to coach a gym I would want to attend – and it worked out.

In designing programming courses, again, I decided I was going to teach a course that I would want to attend – one that was theory-heavy, full of detail, and gave me actionable information and tools I could deploy right away in my own programming.

I’ve been to multiple fitness courses in my coaching career, and all have been full light on usable, actionable tools and information:

All I remember from the CrossFit Cert is doing Fran next to Greg Admunson and seeing Annie and Chem Girl in person.
Great stories of at the Gym Jones seminar, but little usable info on programming specifics.
The Oly Weightlifting certification at the Olympic Training Center in Colorado Springs was of little use, except for being awed by the barbell speed of the US athletes doing jerks and snatches.
Week-long Athletes’ Performance Seminar (now Exos) ….. all I remember is being super frustrated that so much time was spent on exercise instruction, fancy exercise equipment, cool recovery pools, and steam rooms, and personalized shakes and bars … but no specific programming theory or application. In fact, I’m not sure the coach who was instructing knew how to program!
Kelly Starrett’s Mobility Course? Nothing on Mobility programming, but I did come away with the hinge lift (my name for it).
RKC Course? No programming theory at all, but lots of kettlebell swings!

So, when it came to designing our courses, I designed the course I’d want to attend: Theory-laden, application-driven, specifics on how to program for mountain and tactical athletes.

It turns out I’m a unique type of customer for fitness courses. Not many people, even professional strength and conditioning coaches, want to dive in like this – at least not as many who would rather attend a weekend CrossFit cert and come away with a great social experience, new friends, maybe a little sore, but with little to no programming instruction.

At one time I was hoping MTI could change its business model, and like CrossFit, give our programming away, and generate income through education. But in all honesty, our programming courses are too advanced for most people, and this limits the market significantly.

For several years I’d travel to military and other units to teach our Advanced Programming Course, and while MTI made money, I came away often with some regret as many of the students were either forced to be there or simply not experienced enough to truly learn from and apply the information we labored to teach them. These days, I’m hesitant to travel to teach a course to a unit without first vetting the students to ensure they are ready for this high level of a course. And many times, I’ve decided they weren’t and turned down the business. I didn’t want to waste the students’ time and the unit’s money teaching a course many would not gain from.

8. Programming Mistakes/Failures

Again – I’ve written about these before here and won’t repeat myself in detail now. Below is a bullet list ….

Not Getting Sport Specific
Avoiding Endurance
Righteousness
Believing in “One Solution for Everything”
Garbage Reps
Sophisticated Design. Complicated Exercises.
Ignoring What My Eyes Were Telling Me
Falling Into the Fitness Circle Jerk

9. Staffing/Leadership Failures

I’ve made many of these over the years of owning my own businesses – either hiring the wrong person or firing someone too soon, without enough consideration and thought. Sometimes these two mistakes followed each other.

My biggest staffing failure and regret is letting go of a talented young photographer during my newspaper days. I had just stepped aside as editor and was just doing the business stuff, and fired the individual at the recommendation of the editor I’d promoted to replace me.

It was a vicious, righteous, unfair decision, and unforgivable leadership failure.

This kid had worked her butt off for me. She was talented, hungry, and committed, and I was out of touch, and went from zero to “your fired” without any counseling, hearing her side, etc.

I wanted to support my editor, but in hindsight, missed a leadership teaching opportunity with him as well.

To this day I’m ashamed of the way I handled that situation.

10. Failing to Be A Quiet Professional

Far too many instances to list here, but know I’ve failed at multiple times, at every element – and still do so. Some recent failures:

Failing to put the Mission First
Just this week I caught myself being upset at not being given credit for an original programming methodology claimed by another coach. What a colossal waste of energy and an example of small-mindedness. Mission First = being happy the methodology is getting attention and gaining traction – not whining about not getting credit. I know better and am embarrassed.

Resenting, not Relishing in “The Grind”
And above my computer screen, I have written on a yellow post-it note, “Be Quiet and Just Keep Grinding. There is nothing else.” I need these words to remind myself to quit looking for shortcuts, quit falling for distractions, and to embrace, and relish the “grind” which is the meat of anyone’s work. Too often I get upset at answering the same email question, again and again, procrastinate beginning the research and work on updating an existing training plan or building a new one, or whine about my windowless, cold, drabby, workspace. Answering email questions has been key to MTI’s success, and so often is a way I stay connected to athletes I program for but don’t directly coach. Programming, once I start, is for me like painting a picture – full of creativity, function, and art. My gym office, with its lack of natural light, and bone-chilling concrete floor and overall low temperature has a way of focussing my attention on my craft. It’s a gift – where I can get a lot done.

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

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Arete 3.7.19

by SSD

Military / National Security

Age is no obstacle: Soldiers complete Army’s toughest schools after 40, Stars & Stripes
Belarus leader says he wants closer ties to NATOStars & Stripes
Air Force major under investigation in wife’s disappearance after buying ax, shovel, and gasoline, police say, Task & Purpose
ATLAS: Killer Robot? No. Virtual Crewman? Yes., Breaking Defense
Germany’s Policy Choices Are Hastening The Decline Of NATO, Forbes
Beijing Boosts Military Budget by 7.5%, Financial times
That Clausewitz-is-Irrelevant “Hot Take” isn’t Blasphemous. It’s Just Wrong., Modern War Institute
This is why Air Force A-10s are flying escort for Marine Ospreys over Hawaii, Air Force Times
The problem with the Army’s 12-pound iPad, Defense News
Why Okinawa’s governor says US Marine air base should move after referendum rejection, Marine Corps Times
War Books: Clausewitz for Trigger Pullers, Modern War Institute
Tough words from the secretary of State about China, Military Times
Mystery Navy tweeter unmasked in court filings alleging unlawful command influence, Navy Times
Hearing postponed for two Navy SEALs and two Marine Raiders in death of Green Beret staff sergeant, Navy Times
The war documentary the Marine Corps doesn’t want you to see is finally hitting theaters, Task & Purpose
The Marine Corps is ‘paranoid,’ the Navy does not play with others. This new study analyzes the effects of service rivalries., Marine Corps Times

First Responder / Homeland Security / Wildland Fire

After cold, busy month at border, illegal crossings expected to surge again, Stars & Stripes
Germany to strip ISIS fighters of their citizenship, Task & Purpose
Navy firefighters compete in the Bahrain Firefighter Challenge, Navy Times
Coast Guard’s Last Heavy Icebreaker Caught on Fire, Navy Times
Mexico Approves Plan to Create 50,000-Strong Force to Combat Cartels, Small Wars Journal
How Not to Compete in the Arctic, Rand Corp
Warrior vs. guardian policing, Homeland Security Newswire
Firefighters pick up the tab to cover school lunch program’s shortfall, Firerescue1
Frozen hydrants cause problems for Chicago firefighters during blaze, Firerescue1
Second Connecticut Police Officer in Internal Affairs Probe Commits SuicideOfficer.com
Sorry, Officer. You’re Too Mentally Weak To Be A Cop., LE Today
DEA, New York Officers Seize 5 Kilos of Fentanyl in Drug Raid, Police Mag
Nashville Officer Attacked While Breaking up Street Fight, Police Mag
TWO FIREFIGHTERS ESCAPE INJURY WHEN TORNADO DESTROYS STATION, Firefighter Close Calls
Wildfire risk in California no longer coupled to winter precipitation, Science Daily

Mountain

So You Wanna Plan a Bikepacking Route—Our Resident Pro Has Advice, Adventure Journal
The .30/06 Springfield: Why This Old Cartridge is Still the Best for Big Game Hunting, Outdoor Life
Chasing Adventure in the Florida Keys, Outdoor Life
Nemo Just Reinvented Synthetic Insulation, Outside
WATCH: Breckenridge Moose Charge Caught On Camera, Unofficial Networks
Maximum Shot Distance: How Far Will These Guys Shoot?, Bowhunting Blog
How Far Can Kids Hike, and How Much Can They Carry?, Backpacker
Gift Ideas for Badass Women, Gear Institute
Meet The Skiing Soldiers Of The 10th Mountain Division, Unofficial Networks
Pull: A Story about Lead Climbing, AAI
Can CWD Really Be Cured?, Outdoor Life
A Grim Reality Check for SkiersOutside
There’s a Complex Connection Between Exercise and Anger, Outside

Fitness / Health / Nutrition

10 Swimming Workouts That Build Strength, Globo Surf
Ultimate Guide to Non-Dairy Milks, Mark’s Daily Apple
Are ice baths on the way out? Medicine & Science
How Many Calories Should I Eat Every Day? A Look at Total Daily Energy Expenditure, Nerd Fitness
How Industrial Seed Oils Are Making Us Sick, Chris Kresser
Body Mass and Femur Length Are Inversely Related to Repetitions Performed in the Back Squat in Well-Trained Lifters, Journal of Strength and Conditioning Research
Slow and steady may lose the race, Business Insider
The best type of exercise to burn fat, The Indian Express
CNN’s ‘Live Longer’ explores the latest science, technology and research for a healthier and longer lifespan, Markets Insider
Athletic therapy versus physiotherapy, The Medium

Interesting

New Research Shows Oysters and Chocolate Could Be Your Secret Weapons to Fight Aging, Men’s Journal
‘The Hurt Locker’ is now on Netflix in case you needed a reminder of how much it sucks, Task & Purpose
This state gives vets and their families free college tuition — without touching their GI Bill benefits, Marine Corps Times
Sweden confirms arrest of second person on spying charges, inTel News
The Best Business Credit Cards, Wirecutter
Operation Underground Railroad Takes Fight to Child Sex Traffickers, Tactical Life
How to Rebuild Credit, Wirecutter
Iceland to Kill Thousands More Whales—Can That Hurt Adventure Tourism?, Adventure Journal
Second Man HIV-Free After Stem Cell Transplant, WebMD
Parents of West Point Cadet Killed in Accident Obtain Order to Preserve His Sperm, NY Times
How AI Will Rewire Us, The Atlantic
5 big takeaways from this year’s NFL Scouting Combine, Washington Post
Koenigsegg Debuts Jesko as Successor to the World’s Fastest Supercar, Bloomberg

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Q&A 3.7.19

by SSD

QUESTION

I’ve been working your various plans for some time and was just about to begin the Alpine Rock Training plan for a trip I have in a couple of months. It will be the third time I’ve used it. Two questions:

Do you have any thoughts on joint impact as a result of the weighted step ups? Would a stair stepper be a suitable substitute for this portion of the workout?
One of my climbing objectives for this trip involves several wide chimney pitches (back on one side, feet on the other), so I’m curious if there’s anything I should or could be adding in to prepare for that or if the plan will hit it well enough by itself.

ANSWER

1) No one has done more step ups than me …. and I haven’t any issues with me or my athletes. However, we don’t have a stair master and since this is your 3rd time through – try it! Assume each step up = 17″, so 1,000 step ups = 17,000 inches = 1,416 vertical feet. If the plan calls for 1,000 step ups, climb 1,416 vertical feet on the stair master. I would recommend not taking short step – but make ’em long.

2) Ideally, you’d be training this in the rock gym … and though I’ve seen cracks in a rock gym, I’ve never seen a chimney. We’ve never built one out of wood in my gym …. so I’m not sure what to tell you. If you can’t find an artificial chimney to train on, perhaps you can find a real one close to where you live and do some laps on the weekend. Point is … the best way to train for chimney climbing is to climb chimneys. Be resourceful!

– Rob

QUESTION

I am starting back up with the bodyweight foundation plan. I got through about 4 weeks of it over the summer and then didn’t get around to finishing it. This week I restarted it and it is going well. I was wondering if there is much harm in supplementing this with some workout from the hypertrophy for skinny guys plan. I am focusing more on the upperbody workouts. This week has been fine and I have been sore but not too bad. I do the bodyweight circuits on Monday, Wednesday, and Friday including the sprints at the end. On Tuesday and Thursday I perform part of the lift from the hypertrophy plan as well as the longer runs that are required. Is there harm in doing this? Thanks

ANSWER

It’s best not to double up plans. Eventually, you’ll overtrain or get fatigued and won’t get as much from either plan as you would if you run them in isolation.

Chose one and go with it. If you want a general fitness plan which does include a solid hypertrophy element, look at our LE programming. I just designed 4 new Correctional Officer plans – look at San Quentin.

– Rob

QUESTION

I am putting in for selection for Bortac in October of 2019. I am aware that there is a large rucking demand for agents who attend, and I would like to prep myself well over this longer period of time I have before then. The regular job does not give me much extra time to train, but I’ll do what I have to do. At this time, I have considered using the Ruck Based Selection Packet. However, I would like to know what plans you suggest? I’m currently a little behind on the endurance side, but I have a solid level of fitness and nutritional habits.

ANSWER

By my count, you have 34 weeks until October 2019. I’d recommend you build up to our BORTAC Selection Training Plan using plans from the Virtue Packet. Specifically ….

Weeks Plan

1-4 Military OnRamp Training Plan (1st 4 weeks)

5-11 Humility

12-18 Valor

19-25 Fortitude

26 Total Rest

27-34 BORTAC Selection Training Plan (8 weeks directly before selection).

Good luck!

– Rob

QUESTION

Just read your article on mistakes we make as athletes using your programming. I’m looking for a suggestion for my next program to start. Here’s where I’ve been:

– Years of strength and conditioning programming, including several of your plans and weekly programming

– ~8 months of bodyweight training due to extended travel

– Ultimate Work Capacity

– Hypertrophy for Skinny Guys (to get back mass lost over the traveling)

– ?

Looking for a general strength program for the next progression. Had my eyes on Rat 6 and Big 24 (have done both in the past). Babying a couple nagging pains (shoulder mostly) but pretty sure I can get that in order to handle a strength progression.

Thanks for your input.

ANSWER

Plans order in the Country Singer Packet I, followed by the Country Singer Packet II.

Built these last fall to apply our fluid periodization approach to base fitness programming for general athletes. They concurrently train strength, work capacity, endurance (run, uphill hike, even some rucking), and chassis integrity. 8 plans total, each is 7 weeks long with an unload/taper week so they can be run back to back. Solid programming. Start with Johnny.

– Rob

QUESTION

I am an Army Infantry veteran. I found your programming during my time in the Q course. I have been out of the Army for almost three years now and continue to focus on my fitness. I have been doing the Johnny plan from the country singer series.

Currently, I weigh 180lbs. I am 6′ tall. I would like to be around 190, I have alot of trouble gaining weight. I follow your nutritional guidelines for the most part. Some weeks I’ll have two cheat days instead of one. (Mostly beer)

What do you recommend for me to get where I want weight wise?

Also, the country singer series has both male and female artist as plan names, do these differ in who should be doing what plan?

ANSWER

Next Plan: Ultimate Meathead Cycle – we’ll train some upper hypertrophy and see if we can add some mass to you. If you really want to push it, dring 1/2 gallon milk/day …..

Country Singer Packets Men (part 1) and Women (part 2) ….. Part one isn’t just for men, and part 2 just for women. The name of the plan has nothing to do with the sex it’s aimed at. All country singer plans are unisex …. – designed for any athlete, male or female.

– Rob

QUESTION

I’m currently in the Marine Corps. I’m looking to attend A&S in the coming years (approximately 2 years out). I have an athlete subscription. What MTI programs/progressions would you recommend for someone a few years out looking to enhance their base of fitness specifically for selection?

ANSWER

Drop into the plans/order in the Pirate Series of plans. These are designed as day to day programming for tactical athletes with water-based mission sets, and include pool work.

– Rob

QUESTION

I’m kind of new to your training program and would like your advice. I’m 64 years old and retired from law enforcement after 37 years. I had should surgery about a year and a half ago, and had been laid up for a good year, as the injury was a workers comp case and they basically sat on it for 7 months. I had a torn rotator cuff, and a disconnected left bicep muscle that was reattached. I’ve been slowly trying to get back into my workouts and wanted your advice. I figured your workouts are probably targeted at guys mainly in their late teens and through their thirty’s. Between my age and recent injury, how much should I cut back on your suggested weights, reps and number of sets?

ANSWER

I’m not sure I have any programming appropriate for you given your age, and lack of training for 1.5 years.

From what I do have I’d recommend you start with our Bodyweight Foundation Training Plan – and see how you do. At the product page you’ll see a “sample training” tab which shows the entire first week of training. Try it before you purchase. The BF plan is assessment-based, so it automatically scales to the incoming fitness of the athlete, but even so, I’m afraid it may be too intense for you.

– Rob

QUESTION

New to the MTI, and have so far completed three programs. I am 44 years old with 19 year career in law enforcement. I have completed rigorous law enforcement training programs, including Secret Service CAT Selection and Basic. I am a life long athlete. However, I cannot complete any push press exercises in the programs. I have a fused disc in my neck, and push presses/shoulder exercises aggravate the injury. In fact, any exercise putting weight over my head aggravates the injury. I know that if it hurts I should stop, and I always do. But is there an alternative to push press type exercises? Or is my form bad? I know it is hard to diagnose from an email, but any advice you can provide would be much appreciated. Thank you. I am a big fan of MTI.

ANSWER

Simple …. replace push press – or any other overhead work with either bench presses or incline bench presses. If the exercise is a power clean + push press, skip the push press.

– Rob

QUESTION

I would like to loose fat without loosing too much muscle and strength over three months. What are the best programs to follow. I am starting with fat loss and was thinking to do meathead next would that be correct sequence?

Can I replace shuttle runs in fat loss with assault bike? Could you suggest what intervals to do on assault bike?

ANSWER

I’d recommend you follow the Fat Loss Training Plan with Hank, from the Country Singer Series. Hank is a multi-attribute plan which concurrently trains strength, work capacity, endurance and chassis integrity. But it has a slight work capacity emphasis.

Diet – 90% of fat loss is diet related. Here are our recommendations … I’d recommend these, but skip the cheat day. Sorry!

Replace shuttle sprints? No. Do the programming as prescribed.

– Rob

QUESTION

I am trying to put together a training plan for the year.

I work in the woods as a forester spring to fall then transition to the office through winter. I often feel like I’m starting over every spring to get the winter weight off and rebuild endurance..

I will also be joining ski patrol for the 2019 / 2020 season and would like to be in good skiing shape with a solid endurance and work capacity base by late November..

Any suggestions for a progression?

Thanks a bunch for all you guys are doing down there,

ANSWER

Now …. drop into the plans/order in the new Wilderness Packet of plans for wilderness professionals (game wardens, rangers, forresters, biologists, etc.) These plans concurrently train strength, work capacity, mountain endurance (run, uphill hiking under load), and chassis integrity.

Start with Jedediah Smith.

7 weeks directly before your patrol season starts, complete the Dryland Skiing Training Plan.

– Rob

QUESTION

Rob how many days taken off are too many? I’ve had some other responsibilities get in the way, or took extra recovery days(pulled muscle) that has made it so I didn’t complete my workouts for the week. How much is too much time off? I just pickup where I left off as instructed.

ANSWER

3+ days of unscheduled rest (not counting weekends) – repeat the last session you completed and move on.

Less than 3, start where you left off.

– Rob

QUESTION

I’m halfway through the Big 24 program and I’m seeing results already. After the reassessment on week 7 and subsequent rest I plan on doing some further tests, such as Operator Ugly, the relative strength assessment, the tactical athlete work capacity assessment, etc to get a good overall picture of where my fitness sits. My workout partner and I are deputy U.S. Marshals and while we are enjoying the strength gains we realize that our anaerobic capacity, endurance, and power need to be not only maintained but increased. However, we obviously don’t want to lose our strength gains we’re working so hard to get with this current program. What would you recommend to accomplish this? Thanks.

ANSWER

I’d recommend the plans/order in either the Spirits Packet for LE Patrol/Detective or the Gun Maker Packet for full time SWAT/SRT.

The plans in both packets concurrently train multiple fitness attributes – strength, work capacity, tactical agility, endurance, chassis integrity and upper body hypertrophy (Spirits).

The aim is to steadily build multiple fitness attributes over time, without neglecting too much other needed attributes.

The Gun Maker Packet plans include more endurance.

– Rob

QUESTION

I’m a 2LT in the US Army Military Police Corps and I’m looking for a workout plan to switch things up and get me in better shape. I’ve looked over the plans on the site but just can’t pinpoint one to choose. I’m an intermediate level weightlifter, a good runner and ruck often. Passing the new CFT or APFT is of no concern. Any plan recommendations would be greatly appreciated. Thanks.

ANSWER

I’d recommend the plans/order in the Gun Maker Packet of plans for full time SWAT/SRT. These plans concurrently train strength, work capacity, tactical agility, endurance (run, ruck), and chassis integrity. It would be a solid fit for both your military and LE sides.

Start with Ruger.

– Rob

QUESTION

I have a question I am a 23 year old female who just got out of Navy bootcamp. I am currently just starting A school for corpsman and will be here for about 3 and a half months I was wondering if you could recommend a program that would help me train for my C school which is FMF. C school is my speciality training, I will be training with marines to be a field medic and when I go there and have to pass the marines pft and the combat one as well I think. I will also be completing up to 8 mile rucks with heavy gear.

ANSWER

Complete the Marine Corps OCS Training Plan. This plan will both prep you for the USMC PFT, and the ruck.

One change – complete a 8-mile ruck assessment, instead of the prescribed 12 mile assessment, and complete 2 mile intervals using your 8-mile ruck assessment time and the Ruck Interval Calculator.

If the plan calls for 1x 4 mile ruck interval, complete 2x 2-mile ruck intervals. If the plans calls for 2x 4-mile intervals, complete 3x 2-mile intervals. Rest 10 min between 2-mile efforts.

Email questions.

– Rob

QUESTION

Just finishing up my ultimate meathead cycle and enjoyed it very much! Was wondering what program of yours do you think I should switch to as I would like to start really digging deep into being able to squat 405# deadlift 500# and hit an under 5:00mile. More hybrid athlete type training. Any advice would be greatly appreciated as I’ve been a subscriber and love all of your stuff!!

ANSWER

Waylon.

Substitute the Back Squat for the Power Clean in the plan, and the Dead Lift for the Box Squat, and the Bench Press for the Push Press. Follow the programming as prescribed, just use these exercises.

– Rob

QUESTION

I’m doing a military selection in september and you recommended me fortitude followed by ruck based selection, wich seem awesome.

Right now i’m doing ultimate meathead, wich is going to take 4 weeks. What would be your recommandation on how to conduct the next two: back to back, spaced? And also what would be good to do between the end of meathead and the beginning of fortitude?

I would like to improve my cardio (running) without losing too much strength.

Thanks again for the great support!

ANSWER

Do Valor (next) before Fortitude, if you have time.

Take one full week rest after Fortitude before starting the RBSTP.

Good luck!

– Rob

QUESTION

Question on the x20 reps. I’m able to complete the x20 squat at the prescribed weight and pace. However, I struggle with the bench. I can usually make it until about 10-12 reps before failure. What do I do from there? I’ve been racking the bar for my 3 deep breaths and continuing for the prescribed reps. Is that appropriate or should I decrease the weight until I can complete the full 20 reps under load?

ANSWER

You’re doing it right, but sit up (don’t stay laid down after racking the bar) and take 5 deep breaths. Then lay down and hammer away again. Repeat until you get all the reps in.

The bench press is more painful than the back squat!!

– Rob

QUESTION

I’m a former SOCS with MARSOC and now I’m with a new unit. However with my current position I’ll deploy anywhere from 2 weeks – 3 months in support of SOF. I’m about to start week 4 of Polaris. Do you recommend continuing along the “star” programming as it last laid out? Keep in mind my deployments can go from mountainous to urban environments just depending on requirements from my current unit to support SOF. At the moment it’s up in the air as far as which environment I’m slated for. Hence why I started Polaris. There’s a potential to see both during the same time

ANSWER

Pivot to Wrangell St. Elias from our new packet of plans for Wilderness Professionals.

This includes sprint-based work cap, dumbbell/kettlebell-based strength, and on the endurance side, a 6-mile run assessment and follow-on intervals, plus a step up assessment and intervals.

It’s the best I’ve got to prepare you reasonably well for both environments.

– Rob

QUESTION

I am coming back from a low back issue and have progressed through the low back plan but am unsure where to go from there. I still am not able to run but have added yoga with the low back plan. What do you think?

ANSWER

Tammy from our country singer packet.

Change the 1.5 mile run for time to a 1.5 mile fast walk with a 25# pack. Follow the progression from there.

Be smart and conservative with the loading. It’s okay to go light.

Email questions.

– Rob

QUESTION

I’m sure you’ve had this question before and I’ve done my homework by searching for my answer on your website. But, I haven’t found it so I thought I’d email you.
My question is which program would you deftest for me? I’m 35yo, been on active duty for 17+ years. I’m an infantryman and being fit to fight is very important to me. Also, I’m an endurance athlete who runs ultramarathons. So the question really is which program would you suggest to keep me durable enough to lead Marines in combat, jump, sprint, carry a casualty, scale a ladder etc and still have the aerobic capacity to run 50k and 100k races?
Thanks for your time and your continued dedicated professionalism and programming setting MTI apart from the others.

ANSWER

I can’t build you one plan which will provide the relative strength, work capaciity, chassis integrity, etc. you need for your job, and at the same time program in the volume you need to successfully run 50-100K ultras. The time demand to train for the Ultras is simply too great.

If it’s true, that “being fit to fight” is very important to you, then your Mission-Direct training should take precedence, and you should run shorter Ultras, or know that you won’t be best prepared for the longer races and will suffer accordingly.

Another approach would be to train for your job until 8-16 weeks from your race, then drop out of your mission-direct programming and complete a focused Ultra Plan.

For our mission-direct programming, complete the Greek Hero series of plans.

We also have a Pre-Season Ultra Training Plan (good for a 50k) and a 50-Mile Ultra Plan (good for a 100K).

But know if you do this, you’ll lose mission-direct fitness as you cut mass, lose strength and build aerobic base for the Ultra.

No perfect answer for you. Sorry.

– Rob

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MTI’s Top Selling Training Plans for February 2019

by SSD

MTI’s Top Selling Training Plans for February 2018

Learn more about our Plans and Subscription HERE

Military / National Defense

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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Military / National Security

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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Question: How can you train strength, work capacity, endurance, chassis integrity, and perhaps a couple of other fitness attributes concurrently in MTI’s base fitness programming and become very good at any of them?

Question: Well known sports performance programming includes prehab, rehab, and much more flexibility, mobility, and patterning work than MTI programming. Why don’t you include this stuff as well?

Question: What are the biggest weaknesses in your base fitness programming right now?

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1. Not Applying to West Point and the Air Force Academy

2. Not Getting Selected for Command

3. Marrying Too Early ….

4. …. and Causing a Divorce

5. Good – Buying the Big Newspaper. Bad – Folding the one I started

6. Not Becoming One of the First CrossFit Affiliates

7. Failed MTI Initiatives: Range Fitness, Grunt PT, and Programming Courses

8. Programming Mistakes/Failures

9. Staffing/Leadership Failures

10. Failing to Be A Quiet Professional

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Military / National Security

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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Subscribe to MTI's Newsletter - BETA

MTI’s Top Selling Training Plans for February 2018

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