Page 112 – Mountain Tactical Institute

I am a subscriber and prior military. Im training to go back in the military with an 18X contract. Currently using the SFAS packet. Having fantastic results. I’m finishing Big 24 and starting Fortitude next week. I won’t be going in until September so it looks like I have time to fit an extra plan in, what would you suggest? Also, why isn’t the Q Course Training plan a part of the SFAS Packet?

ANSWER

Plan? Hector.

Q Course Plan? Many guys have 6-month to a year wait post selection until they start the Q Course.

– Rob

QUESTION

I have limited equipment (including a bench), mostly basic stuff. Free weights, simple pully for press downs or lat pulls. I really need a solid program to build strength. Trying to cut a little in the process

ANSWER

MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

I’m a regular follower of MTI and your workout programs. We spoke via email about a year ago about your then proposed new Army PT test.

While I understand that you don’t have a formal medical background, I wanted to get your perspective on IT Band Syndrome (ITBS) since you work with a lot of military and endurance athletes. I have been struggling with it for a couple of months now with little improvement despite workout adjustments. Have you worked with athletes that have had this issue? Specifically, are there any programs that you recommend for addressing it that focus on hip and inner quad strength?

ANSWER

I’m sorry – I can’t help here. We’ve never seen this as a major issue.

From an exercise perspective, my go-to exercise for inner quad strength would be barbell and kettlebell front squats.

Hip Strength? Hinge Lift, Box Squat, Weighted Walking Lunges.

– Rob

QUESTION

I’ve been doing the Busy Operator program and am in question as to how effectively I’m doing it. When you talk about ‘increasing the load until it is heavy but doable’, is that supposed to be by the last set? For example, if it’s 6 sets of 4 reps, when should I be at the ‘heavy but doable’ set? By set 4 or 5 or for my last set? Should I be working up to this within the first couple sets so that I’m under a heavy load for the last few sets? And I ask this based on your last article about TLU.

Thanks for all you do, your articles are great and constantly challenging me.

ANSWER

No – you want to work up rapidly. Ideally, you’ll do your “hard but doable” load for the last 3 rounds of a 6 round circuit. For example, this would be my loading for bench press:

(1) 6 Rounds

5x Bench Press – increase load each round until 5x is hard but doable

5x Pull Ups

Lat + Pec Stretch

Bench Loading:

Round Load

1 135

2 165

3 175

4-6 185

– Rob

QUESTION

I have had to switch from being a trainer to a full-time desk position and my fitness is non-existent right now. I need a plan that will push me, inspire me with results, not too time consuming since I work 8+ hour days and am a mom of 4. I was so fit when I was a trainer. I need to get that back. Please recommend. I want the stacked core that I am used to having, strong legs, glutes, upper body. I want to be heart healthy as well so I will need some cardio. Thanks in advance! Have a great day!

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

So I hope the subject got your attention. I need focus in the gym( I hate the gym). I have 13 yrs on of patrol time on and 41 years old at 160 lbs. Body issues are back problems from 2x car accidents from about 5 years ago that have seemed to been TCO. More recent broken right that I am just getting cleared from. Most of my fitness over the last two years has been road cycling as its low impact for the body.

I work dayshift patrol (8×5’s) and part of the search and recovery dive team. I have checked over your site a bunch and cannot seem to find what’s the best if I choose to buy into it. Like most I want my money to go the farthest. We have an ample give at my pd so no issue with equipment. My end goal is strength vs bulk as I have another 13 yrs or so to go.

Any input or direction is helpful thanks.

ANSWER

Work through the plans/order in the Spirits Packet of plans for LE Patrol/Detective. These plans are designed as day to day training, designed to take 45-50 minutes, and concurrently train total body strength, upper body hypertrophy (mass), work capacity (sprint repeat emphasis), and chassis integrity (functional core training.)

Start with Whiskey.

– Rob

QUESTION

I have a question regarding the equipment for DEA PTT. If I do not have a track regularly available to me, what would be my best approach to this? Can I use a treadmill to substitute a track?

ANSWER

Measure out .25 mile and 1.5 mile on a flat road with your car odometer, or better, use a gps if you have one. Regardless, be resourceful.

– Rob

QUESTION

I’ve been having just a slight issue balancing the bjj program (which I love) with my back-to-back muay thai and bjj sessions M-F in the morning. I currently run the BJJ program M-Sat but like to know if there’s a more optimal scheduling.

If I had to cut back, it would be on the program, as my classes are only available

ANSWER

You don’t want your fitness training to interview with your technical practice (Muay Thai and BJJ sessions).

In other words, you don’t want fatigue or soreness from your fitness training to impact your actual MT and BJJ sessions.

How you schedule them together depends somewhat on your fitness, but if you’re having issues now, you defn. want to pull back on the fitness programming.

Initially, I’d recommend going to 3 days a week for the training plan – M, Th and Saturday. If it’s still to much, drop Mon and Thurs. If it’s okay – add another day.

Regardless, don’t jump ahead in the training plan sessions – follow them in order regardless of the day of the week you actually train.

– Rob

QUESTION

I am a 34 year old infantry Marine. My brother is also a former Marine blinded in Afghanistan. We are planning on running a 44 mile race (run) for blind veterans in June 2020. I will start training in May or June of this year, after completing a PFT preparation plan.

Is the ruck based selection plan appropriate? Is there enough running in the program or is there another set of programs I should look into? I want a mixture of strength and endurance training.

ANSWER

Best would be to complete the Ultra Run Pre-Season Training Plan, and follow it up with the 50-mile Ultra Run Training Plan.

Next best would be just to complete Ultra Pre-Season Training Plan and suffer at the end of your effort.

44 miles is a long way to run!!

– Rob

QUESTION

I am a current subscriber and was hoping to get advice on the best plan for me. There are so many options and narrowing down the best plan has been a difficult task. Some context… I do a lot of mountain sports, rock climbing, mountaineering, biking(mtn and road), ski touring. In the past I have done an olympic lifting workout in the gym and focused on endurance and my other activities in the days between gym strength workouts.

I am looking for an all-around base strength plan that would be good for building general strength that will work with the various other activities I do but not specializing in any of them necessarily. Alternatively, a mountain base plan that i can easily replace running with another activity would work.

I had specifically been looking at the TLU Strength Plan, Big Mountain, Atalanta, and MB Bravo as plans that seemed to fit what i was looking for, with a slight bias towards workouts I can do in a regular gym(I have access to regular gym and rock gym)

Any help or suggestions you might have would be greatly appreciated.

ANSWER

I’d recommend Mountain Base Helen – this is a balanced training plan designed as day-to-day, between-season training for multi-sport mountain athletes. The plan concurrently trains strength, work capacity, mountain endurance, climbing (rock), and chassis integrity.

One day a week has you in the bouldering gym. If you don’t want the bouldering work, I’d recommend Jedediah Smith from our Wilderness Packet of training plans for forest rangers, game wardens, etc. This is also a multi-modal training plan for mountain activities, but does not include climbing work.

– Rob

QUESTION

I am having trouble finding a plan and direction, as I am overwhelmed and tempted by many of the 200+ plans.

I am interested in both the military and law enforcement, and I am also slightly out of shape.

I am a 23 year old college senior. I am looking for a general fitness program (to start) that will make me fit and also maintain that fitness level until I can discern which career path I will take. Obviously, once I know my career, I will be able to tailor my workout to that.

I have a gym membership that has EVERYTHING I would ever need. Preferably, I would like a plan that will allow me to use that membership for more than the sauna.

I do not care about looks or size at this point. I am looking to become a very versatile athlete, a “jack of all trades.”

Thank you for taking the time to read.

ANSWER

I’d recommend you start our stuff with the Military OnRamp Training Plan.

– Rob

QUESTION

My wife want to get back into fitness. We found a full scale gym locally that does child care. What plans would you recommend to get her back to a good base? I know she would prefer to do body weight and DB exercises in the beginning. Looking to train 2-3 days a week. With some weeks getting in a 4th day if time allows.

ANSWER

Start with the Bodyweight Foundation Training Plan. Follow the sessions in order according to your schedule – don’t skip ahead.

– Rob

QUESTION

I was thinking about subscribing to your programming for the Law Enforcement programs. I have a decent garage gym set up that includes an Airdyne and a C2 rower. I was wondering if either of those are used in any of your programs or could be subbed in.

ANSWER

No – we don’t regularly prescribe airdynes or rowers – we favor shuttle sprints and multi-modal gym work capacity events as I find them more transferable to the real thing.

Sub? – I’d rather you follow the programming as prescribed. We use a rower/airdyne in some of our injured athlete plans – but only because they can’t walk/run.

– Rob

QUESTION

I’m searching through various different military fitness preparation plans/companies, and I have one question that will require some guidance. The issue I’m running into is that I’m not sure what program of MTI’s would be best for someone going through the 18X program for SF, rather than someone who is currently active duty. As I’m sure you know, the 18X pipeline starts at OSUT (which, as I understand it, has been extended), and then takes you to Jump School and SOPC before selection. What program of yours would you recommend for this situation in which I can’t specifically prepare DIRECTLY before SFAS (aside from SOPC)? So far, I’ve just been rucking 3 times a week and running 3 times a week with one or two weight days placed somewhere in there. So, I’m not in “top shape”, but I can run a little above average and ruck relatively well because of this past hunting season. That being said, I definitely don’t need to start with the most intense program; however, I would like to know where I should be before OSUT, and what MTI program will get me there.

ANSWER

I recommend 18x guys complete the entire Ruck Based Selection Training Packet – including the final plan, prior to Basic. We recommend this knowing that you’ll likely lose fitness through Basic, Airborne, etc., but feel much of the fitness will remain, and the mental fitness you’ll build completing the programming will be an asset at SFAS.

– Rob

QUESTION

I found your website after trawling through the AOM website (of which I’m a fan).

I have recently signed up to do some pre-testing for the fire and rescue here in NZ, however I’m unsure as to which PFT training programs you guys offer would be best for me?

I have a base level of fitness mostly around MTBing, gym (x3 week), and hunting in the high country for deer but nothing specific to Fire and Rescue.

Would you recommend something like the program:

https://mtntactical.com/shop/fire-rescue-athlete-fitness-assessment-training-plan/

See the link below for a rundown of the NZ Fire test:

https://fireandemergency.nz/work-for-us/the-application-process/physical-pre-entry-test-ppt/

Any Help would be appreciated 🙂

ANSWER

From our stuff I’d recommend the CPAT Training Plan.

The CPAT doesn’t mirror exactly the NZ assessment, but it’s roughly similar, and the primary fire/rescue fitness assessment in the US.

– Rob

QUESTION

I am doing a 200 mile ruck march over 4 days on March 25 to raise awareness for human trafficking and the no profit I direct. I am in pretty solid shape as I was stationed with the Special Warfare Training detachment at the 5/19th SFG out of Colorado and went to SFAS finishing in the top 50 at least in each ruck last summer. Got injured and that was my second time trying after getting injured the first time too. Knee both times. Rucks were never an issue it was the draws that got me during land nav. So 2 surgeries later I’m out of the military and grinding.

This being said I have been a long time user of your plans, the SFAS, SFRE, the SFOD, Hyoertrophy for skinny guys, 3 week ruck plan and sang bag ethos… needless to say I love them. But having gone through each of them a few times, not sure any one of those really tailors to the chassis integrity, work capacity, and long term ruck requirements this will be.

I’m curious if you feel I should alter any of those in any way or should I try something new or just do a customized plan altogether. I could really use this quick advice and look forward to hearing from you.

ANSWER

Ideally you’d complete the 100-Mile Ultra Plan directly prior – substituting rucking at the load you’ll carry for the event, for the running in the plan. But you only have 9 weeks to prepare, and my guess is you couldn’t get through the 100 mile plan …. so I’d recommend you suffer through the 50-mile Ultra Plan. Again, ruck instead run, but follow the volume in the plan.

If you start next week you can complete the plan directly before your event.

– Rob

QUESTION

I’m a police officer. I purchased my first MTI plan a couple years ago, before I took my fitness really seriously. A few months back, I signed up for the subscription plan, and I’m all in with your programming.

For my whole life, I’ve been overweight and not really committed to my own fitness. In the last few years, I joined a local crossfit box, and learned a ton in the way of movements, and overall about HIIT. Our small community lends itself to a laid back lifest6, and that box didn’t have a schedule that worked with mine. Ultimately, I put my own mini-box in my basement and now workout at home, which I love.

I’ve seen great progress in strength, work capacity and stamina! I’m losing weight (down to 265 from 295 since November 1, I’m 6’03”), eating better and feeling better! I’ve got clearly defined goals now, and that leads me to some questions….

I started with your LE on ramp program, as I thought it best to start with a clean plate in your programming. Now I’m looking for the next plan. The catch is, I haven’t done the runs as part of the LE on ramp, instead substituting rowing (I put a C2 rower in my home gym) for the runs- distances remain the same. I did this for one reason only… my police department retains a sports physiologist for us, and he recommended I drop some weight before taking on running for injury prevention. I do need to start running soon!

Well, I’ve got two weeks left in the on ramp program and am trying to decide what’s next. My goals are to test for our swat team (sometime in April for selection) and I’m planning my first backpack archery elk hunt this fall. Since I love the area around Jackson, WY; I’m also considering heading your way at the end of May for the Teton 5k.

The PT component of our seat selection is as follows: 50 push-ups, 60 sit-ups and 35 squat thrusts (no time limit for these), followed by a 1.5 mile run in under 16 minutes. Since swat selection is my first significant goal, what plan makes sense to move into next?

I’m realistic and now that I’ve still got a ton of work to do, but I’m not sure what programming makes sense to move into. I’d be curious on your thoughts.

Finally, thanks for putting together programming that is fun, functional and challenging!

ANSWER

What is the exact date of SWAT selection? Also – I’m assuming it’s more than a gate PT test? Is it a 2 day selection. If so, do you know the events/activity you’ll face?

– Rob

FOLLOW UP

No exact date set yet. Selection is a single day, the events in order are:

50 push-ups, no time limit

50 sit-ups, no time limit

35 squat thrusts, no time limit

185lb dummy drag, 35 feet

1.5 mile run, 16 minutes

NRA handgun, full qual course

And an interview with the team leaders. The events are run in that order.

It’s a small county-wide joint team. Not a huge feat as each event, but since its run consecutively I could see how it develops its challenges. I looking for a program that could help me prepare for that and develop my running.

ANSWER

I’d recommend the DEA PTT Training Plan, which includes push ups, sit ups, and the 1.5 mile run. I’d have you add in some squat thrusts to the assessment – Likely do a max rep in 75 seconds and then follow the same progression in the plan as the push ups and sit ups.

– Rob

QUESTION

Which program do you recommend for? I’m going TACP, in the Air National Guard and currently waiting for ship dates. I coach at a Crossfit gym so I’m exposed to plenty of crossfit “WODs”. I’d like more of a program designed to improve My overall PAST, long distance run and ruck times. Thanks!

ANSWER

USAF TACP Training Plan.

– Rob

QUESTION

I am a MTN Tactical monthly subscriber and I will be attending SFRE in 13 weeks. I have more than enough time to run the SFRE 7 week (I am leaning towards running the 8-week Ruck Based Selection program instead) and I’m wondering if there any other programs I should run for the five weeks prior?

Also, how come a lot of the selection programs don’t include some kind of direct periodized strength training? Not questioning you, just genuinely curious since programs I’ve run in the past (such as tactical barbell) have always included it.

Thanks for putting together such quality products and I hope to hear from you soon.

ANSWER

1. First 4 Weeks of Gratitude then take a full week off.

2. The focus of our specific selection programs are the specific events at selection. We’ll use the prior plans in the packets to build overall strength – but not spend time in the selection programs training strength but will focus on the fitness demands of the events – Gate PFT, work capacity in team events, endurance (run, ruck, swim). Selections are stamina/endurance events.

The first version of our RBSTP (8 or so years ago) included barbell work, but as I’m learned more and my programming has evolved/improved, the focus has narrowed to selection events.

– Rob

QUESTION

I love your leg blasters as my alpine and skiing legs workout. Easy to see and follow a progression. I started with only 5 mini leg blasters building to 10 full leg blasters. A killer workout.
Do you have an upper body equivalent? Arm blasters? 😉
A set of exercises like push ups, pull ups, overhead presses etc that strengthen climbers’ arms and shoulders but also work antagonistic muscles to prevent climbers’ injury?
I appreciate any suggestions.
Thanks!

ANSWER

That’s awesome! 10x Full Leg Blasters is no joke. Most I’ve worked up to was 8! You’re a badass!!

Arms? Options:

1) Prisoner Circuit – start at 5 rounds and work up to 10 …

3/5x Pull Ups

7/10x Push Ups

10/15x Bench Dips

2) Shoulder Blaster

Work up to 4 Rounds holding 5# plates

3) Gorilla Complex

Work up to 6 Rounds with a 45# barbell …. you may need to start with a 15# barbell or 10# Dumbbells.

– Rob

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MTI’s Recommended Outdoor Gear List – Updated Feb. 2019

by SSD

By Rob Shaul, Founder

I received an email question this week asking to update my current outdoor gear recommendations. The Below list is what I use/bring for my summer backpacking and summer big game scouting trips.

Summer Clothing System

Shorts / Long John Combo

I wear shorts backpacking and/or summer big game scouting. At night/mornings I’ll put on a lightweight pair of long johns. For shorts, I recommend nylon, not polyester. It’s more durable and dries faster. My current favorite short is the Arcteryx Lefroy Short. I wear a lightweight pair of long johns to sleep and for the evenings/early mornings. I have a couple pair of old Patagonia Capiline Lightweight Long Johns, but am not partial to any brand. Just go lightweight and synthetic.

Underwear? Outdoor Research Echo Boxer Briefs are hard to beat. No matter the duration of the trip, I don’t bring an extra pair of underwear. Gross, I know….

Pants? Rarely do I wear pants backpacking or for my summer scouting. But sometimes I’ll wear Arcteryx Gamma LT pants, which are made from nylon, super durable, and dry fast. When it’s hot I’ll roll up the bottoms to just below my knees, making them into knickers or “capri” pants. Not manly, I know, but it’s amazing how much cooler you feel when your calves/shins can breath!

Top

I prefer a synthetic long sleeve top for summer backpacking. I find long sleeves keeps me cooler. Even better is a lightweight sun hoodie. Especially when big game scouting, I’ll spend a lot of time in the sun, stationary, glassing for game – and I’ll put the hood up over my ball cap – which makes a huge difference in keeping me cool. For a simple long sleeve, synthetic sun protection, nothing works better or is cheaper than a light gray A4 long sleeve performance crew ($8). I can’t seem to find a sun hoodie near as cheap – and currently wear either a Sitka Gear Core Lightweight Hoodie or an Outdoor Research Echo Hoodie. But … any sun hoodie will work, and multiple brands make them – including Under Armor. Fit is important – you don’t want it too tight, so if you know how a brand fits you, buy it’s sun hoodie.

Know I don’t bring another top, and can get smelly ….

A note on Merino – I don’t like merino for hiking/scouting/hunting other than socks (see below). I’ve found it simply does not dry as fast as synthetics. Last year I killed a bull elk near dark in late September, and it was 11pm by the time I made it back to my truck with the first half of boned out meat in my pack. It was below freezing in the creek bottom where my truck was, and when I arrived I was sweaty. I’m small enough to sleep in the back seats of my truck, and it was midnight by the time I’d eaten dinner, and stowed all my gear. I’d worn a merino camo base layer and hoodie, but still wasn’t dry from sweat when I layed down to sleep. I spent the first 30 minutes in shivering myself dry before I could sleep. This has never happened wearing synthetic clothing.

Insulation

I prefer a medium to heavy weight fleece hoodie as my second layer, and a lightweight puffy hoodie as my 3rd layer. I double up my camo Sitka Gear Core Heavyweight Hoodie for both backpacking and summer scouting. This is an expensive piece, and nearly every outdoor clothing manufacturer has something similar and cheaper – shop around. Get a pull over, however, with a deep zip, over a full zip. The Outdoor Research Shiftup Hoodie will work and is on sale now.

I prefer a lightweight down or synthetic puffy hooded jacket as the 3rd layer. In my pack now is the Arcteryx Cerium LT Hooded Jacket. Aim for a hooded jacket that weighs less than 13 ounces. Most gear manufacturers make these.

A relatively new product offered now is “active insulation” which combines the benefits of fleece and an insulated hoodie in one piece. These are synthetic hooded puffy jackets which are air permeable and breath. I haven’t tried one of these yet, but it may be possible to find a lightweight, active insulation layer which could replace both the fleece hoodie and non-active insulated puffy like my down one above. I may test this system this year.

If I’m expecting warm weather, I will leave my down jacket at home and just bring my fleece hoodie.

Rain / Wind Jacket

I never leave the trailhead without my Outdoor Research Helium II Jacket in my pack. Six ounces, fully waterproof and cheap. Can’t beat it for lightweight, wind protection, and rain protection if needed.

Socks

I prefer merino wool, ankle-high socks. I’ll wear one pair, and bring another in my pack in case my feet get wet during the day and I need a dry pair to sleep in. I’ve had great luck with Patagoinia’s Anklet Lighweight Performance Socks. Look for them on sale.

Hat / Gloves

Any ball cap will do. Because of my sun hoodie, fleece hoodie, and puffy hoody, I don’t need to bring a warm hat. For gloves, I wear cheap ($2) acrylic gloves you can pick up at the grocery store in the winter. These are light, warm, and just enough for summer hiking/backpacking.

Shoes

I like trail runners for summer backpacking/scouting. My current favorites are La Sportiva Akasha trail runners. These are almost as cushioned as the Hoke One One Speed Goats (my second favorite), but have much better tread and much better lateral support. I’ve worn these hunting, as well. Order them a 1/2 size big to allow for swelling. This time of year, it’s easy to find these shoes on sale.

Pack(s)

I’ve found the smaller your pack, the less unnecessary stuff you take. For backpacking, I won’t go over a 30L pack, and it’s hard to beat the Black Diamond Speed 30 pack for up to week long backpackping trips. This pack is super simple, and light (sub 3 pounds).

But, because of the binoculars, spotting scope and tripod I need to bring, the Speed 30 is a little small for summer big game scouting trips. For these I really like the Elberestock X2 Pack. It’s heavy and overbuild, but also has perfect pockets to stowe my spotting scope, tripod and hydration bladder. I’ve had my current X2 pack for 5+ years, and it’s beginning to show some wear … darn it!

Sleep System

Ninety-five percent of the time I’ll choose a bivy sack over a tent. Once you start using a bivy sack, you’ll find the hassle of finding a flat spot for, and setting up a tent too much to bear! My bivy sack of choice is the Outdoor Research Helium Bivy. It’s cheap, light (less than 1 pound) and has kept me dry in many a short night time rain shower. As well, the bivy sack adds 10-15 degrees of warmth to your sleep system.

For than 5% of the time when weather threatens and I need a tent, I take a Tarptent Notch. This is a trekking pole tent (I use trekking poles), weighs less than two pounds, and is bomber in wind and bath weather.

I use a quilt, instead of a sleeping bag, specifically the 20-Degree Enlightened Equipment Revelation Quilt. I’ll wear my Fleece Hoodie, with hood up to sleep, and this quilt, and Helium Bivy keep me plenty warm. It weighs less than a pound.

Sleeping Pad – Thermarest NeoAir Xlite. Super comfy, warm and light. However, I’m having to send my current pad back due to a leak around the blow tube. I’ll get another.

Cook System

Stove

It’s hard to beat the Jetboil Flash Cooking System. Last year I tried the MSR Pocket Rocket, which is a few ounces lighter, but went back to my jetboil because it heats water a little faster and doesn’t need a match or lighter to ignite. However, both are bomber and good choices. I bring along a Snow Peak titanium spork. I’ve had several plastic sporks break in the past, and the $10 for this spork is worth the money.

Food / Hydration / Water Filtration

Breakfast and lunch are generally a ProBar Meal Replacement Bar, and I’ll have a Mountain House freeze dried meal for dinner. Between meals I’ll eat GU Stroopwafels – which offer about the most calories per ounce out there, and aren’t as messy as gels. I’ll pack 4x Stroopwafels per day. I use as Platypus Hydration Bladder for my water, and Katadyn Micropur tablets to purify my water. These are easy, tastless, and a bunch less complicated than any filtration system I’ve found.

I’m big on coffee in the backcountry, and my goto are Starbucks Columbia Via instant coffee packets. For a Cup I bring a long a collapsible silicone Sea to Summit Xcup. It’s amazing what a jolt of caffeine will do for your energy and spirits in the middle of the afternoon on a hot day, 10 miles from the trailhead! During the day I’ll just make cold brew. In the evenings and morning, I’ll heat up some water for my coffee. I pack 4 Via packets per day.

Extras

Headlamp – Black Diamond Spot
Watch – Suunto Ambit Vertical – great for altitude, and laying down GPS waypoints
Emergency Communication – Garmin Inreach (won’t leave home without it)
Navigation – Iphone with GAIA GPS and Onxmaps Applications – simple and effective

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

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Most Common Mistakes Athletes Make Using MTI’s Programming

by SSD

By Rob Shaul, Founder

1. Not Sticking with One Program To Conclusion

One of the most incredible values of MTI programming is the breadth of our programming library. But often, new athletes, and especially new subscribers, to our stuff get distracted and end up doing a couple weeks of this program, then a couple weeks of another, and in doing so lose all the progression benefits if an individual program.

Most MTI programs deploy some type of progression across one or multiple fitness attributes. The only way to realize the full benefit of the hard work put in to complete a program is to follow the programming as prescribed, to conclusion. Our progression methodology works, – and following the programming will lead to improvement …. but you’ve got to stick with the plan to conclusion.

2. Getting Hung Up on Specific Exercises

I can’t tell you how many times I’ve answered email questions asking why MTI programming doesn’t deploy more deadlifts, or snatches, or muscle-ups, etc. I always find it interesting athletes are attracted to our programming because of our unique approach, but barely in, want to go back to the stuff they’ve always done!

As a strength and conditioning coach, I learned long ago that the exercise selection was secondary to the programming methodology. As well, there are many different exercises to train for specific strength or other improvements. I have my own “favorite” exercises, but know that others may have theirs and generally avoid exercise arguments as I avoid arguing about religion – there’s no right answer. The problem, however, is when new athletes to our programming add in their old favorite exercises, which can interfere with recovery and sometimes lead to overtraining on top of MTI programming.

As well, my “favorite” exercises to train different attributes evolve and change over the years. The point here is, give MTI exercise selection a chance – through an entire cycle. Know I don’t pick exercises randomly.

3. Overthinking the Programming

MTI programming used to be a lot more complicated than it is today. All design starts out too complicated, and what I call “immature.” My first programming examples packed in too many exercises, attributes, etc. and suffered because of it.

How to improve? Start cutting stuff away. This is how all design improves – you have to bite the bullet, make hard decisions, and cut away the nonessential.

I’ll often receive questions from athletes new to the programming, who read the session and try to make it more complicated than it is. My answer is always …. “don’t overthink it. Just do the training as prescribed.” A few weeks in, and new athletes will get a feel for the “flow” of MTI programming, and everything becomes easier. This takes some commitment but always works out for those who stick with it.

4. Not Asking Me For Programming Suggestions

Again, our strength is the breadth of our programming, but over 200+ plans can seem bewildering to athletes new to our stuff. I answer dozens of questions daily from MTI athletes wanting programming suggestions. Tell me where you want to go, and I’ll recommend the plan to get you there. I do this every day. Email rob@mtntactical.com

5. Doubling Up on Programs

In general, this is a bad idea, and I rarely recommend it. MTI programming is simply too intense to double up, no matter your level of incoming fitness. We will likely have a single plan which concurrently trains the fitness attributes you want to improve – and programs in a way which includes common-sense progressions and avoids overtraining. Again …. one plan at a time.

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

You Might Also Like The MTI Method – Fitness Solutions Built From The Ground Up

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Arete 1.31.19

by SSD

Military / National Security

The Marine Corps Is Embracing A New Naval Warfare Concept For The Next Big Fight Against China, Task & Purpose
Rebuilding the Forge: Reshaping How the Air Force Trains Fighter Aviators, War on the Rocks
‘Trump is having an impact’: NATO head credits president’s tough talk for $100B boost, Stars & Stripes
Are the Navy’s safety boots unsafe?, Navy Times
Thousands Apply to Join New Army eSports Team, Soldier Systems
US, Taliban agree to preliminary peace framework: report, The Hill
Levantistan and The Confederacy of Afghanistan: How Redrawing the Map Can End America’s Wars, Small Wars Journal
This week in Congress: Lawmakers question troops’ southern border mission, Defense News
Without a clearer ethics policy, the US could lose the military tech battle with China, Defense News
The INF Treaty Is Doomed. We Need a New Arms-Control Framework, Defense One
Official Explains Federal Tax Changes for Military, Spouses, DefenseGov News
The next six months could define America’s missile defense for a generation, Military Times
New in 2019: All the big changes soldiers need to know for the new year, Army Times
Top Democrats introduce bill to prevent US from striking first with nuclear weapons, Stars and Stripes
US says airstrike killed 24 al-Shabab extremists in Somalia, Stars & Stripes
Rand Paul: ‘Ludicrous’ to call a withdrawal from Afghanistan and Syria ‘precipitous’, The Hill
How Navy SEALs Are Returning To Their Roots To Take On Russia And China, Task & Purpose
Warren, Smith introduce bill to bar US from using nuclear weapons first, Military Times
US Army Issues Prototype Project Opportunity Notice (PPON) for Next Generation Squad Weapons (NGSW), Soldier Systems

First Responder / Homeland Security / Wildland Fire

Kansas anti-Muslim bomb plotters sentenced to long prison terms, Homeland Security Newswire
Florida Sheriff’s Office in Mourning After Apparent Suicide of Deputy, Officer
Is the Cost Even Worth It Anymore, LE Today
A Look at Leatherman’s Reinvention of the Multi-Tool, Gear Patrol
Border Hiring Surge Has Fallen Far Short, Officer
10 Great Handguns from the SHOT Show, Outdoor Life
FIREFIGHTER CANCER BILL CLEARS VA. SENATE, ON TO HOUSE, Firefighter Close Calls
Bill would allow firefighters and EMTs to carry concealed weapons, Law Enforcement Today
Air Force Research Laboratory is helping design a compact rescue raft for the Coast Guard, Stars & Stripes
FBI: No discernible motive in Las Vegas mass shooting, Homeland Security Newswire
Idaho trooper stops truck driver with 6,701 pounds of marijuana, Police One
Ark. bill would give firefighters with cancer more sick leave, Fire Rescue 1

Mountain Sports

Avalanches Just Killed 7 People In The Past Week Alone!, Unofficial Networks
Two Climbers Missing, Another Dead, on Fitz Roy, Adventure Blog
The Best Bargain Backpacking Gear, Backpacker
China to Cut Everest Permits by a Third in 2019, Adventure Journal
15 Women You’ll Want to Meet at Outdoor Retailer, Gearjunkie
37 Incidents of Bear Attacks Survived Using Sidearms, By Caliber. 97% Success Rate, Ammoland.com
Ski Mountaineering World Cup, Robert Antonioli and Alba De Silvestro win Individual race in Andorra, Planet Mountain
Photos: The Best Gear From Outdoor Retailer 2019, Freeskier
80-Year-Old Climber Kris Machnick Reminds Us It’s Never Too Late, Adventure Journal

Fitness / Nutrition / Health

Hens that lay human proteins in eggs offer future therapy hope, Science Daily
Germany seeks medical marijuana producers for home grown supply, Reuters
There’s New Data on the Cardio vs. Weights Debate, Outside
Using Pain to Reach Your Potential, Outside
Washington Calls Statewide Emergency Over Measles, WebMD
MIND: Why It Hurts to Lose Sleep, NY Times
What Polar Explorers Can Teach Us About Mental Health, Outside
Study: Breakfast Not Key to Weight Loss After All, WebMD
Fasting ramps up human metabolism, study shows, Science Daily
Nearly half of all adult Americans have cardiovascular disease, Medical Xpress
Apes can be lazy and never get fat. We can’t. How come?, The Irish Times
Benefits of Having a Gym Buddy, Livestrong

Interesting

Washington’s Bold Plan to Save Its Orcas, Outside
The art of war: How combat artists are capturing the soul of the Marine Corps, Marine Corps Times
Indian Leaders Are Accused of Covering Up 45-Year High in Unemployment, NY Times
Why Did Soviets Invade Afghanistan?, Real Clear Defense
The French fine against Google is the start of a war, Business Insider
Bill Belichick got his first job in the NFL at age 23—it paid $25 a week, CNBC

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Q&A 1.31.19

by SSD

QUESTION

Why does your strength standards focus on relative strength vs absolute strength? I know measuring relative strength allows for a standard of general strength across the board. However, I feel this can be detrimental. I don’t care is a 150 Soldier can deadlift 2x body weight, especially if the Soldier is unable to deadlift/drag a 225 lb Soldier with 90 lbs of gear. On the same note, a female’s strength standard should be the same as a male. Life doesn’t care if the task to be completed is that of a man or a woman. Thoughts?

ANSWER

I’ve gone back and forth with this in my mind several times over the years, but have always come down on the side of relative strength over max effort strength because of the multi-modal fitness demands of tactical athletes.

There are good arguments in favor of max effort strength:

– There’s no lighter equipment (rifle, bunker gear, chain saw, artillery shell, etc. for female or small male athletes

– In most the cases, most probable heavy effort would be to drag or carry a fellow soldier or first responder to safety. A 200-pound soldier with all his gear could easily push 250 pounds. A 200 pound firefighter wearing 75# of bunker gear is at 275#

The reason I’ve moved in favor of relative strength is to error on the side of the non-strength fitness demands of tactical athletes – esp. endurance and longer work capacity efforts. Soldiers, esp. have a high endurance fitness demand – which is shared by wildland firefighters, wilderness professionals, and many LE SWAT/SRT teams. The issue with max effort strength programming is the time it takes to get strong for smaller athletes, and also the way endurance programming works against max effort strength gains. Oly weightlifters and competing power lifters don’t do a lot of running or rucking!!

We’ve found our relative strength standards, and even more simple, the MTI Relative Strength Assessment, to be a happy medium. Scoring a 5 or more (tactical) on the Relative Strength Assessment indicates a high level of strength, but also a reasonable bodyweight. Most the time, tactical and mountain athletes are moving themselves around.

From a programming perspective, I’ve found I can get athletes to both high levels of relative strength, and also high levels of work capacity and endurance.

I have worked with many “mutants” – naturally strong athletetes who also had monster lungs – but these were the outlier.

Our Operator Ugly Fitness Test is perhaps a happy medium between the relative/max effort strength arguments, plus it includes significant work capacity and endurance components. I’ve rarely been criticized for the 185# loading deployed in the assessment for the bench and front squat, or the 225# loading for the hinge/dead lift. However, I did work with a 6’5″, 230# athlete who was hitting 30 reps on the 185# front squat … so for the next Operator Ugly we bumped him up to 225# for the bench and front squat, and 275# for the hinge/dead lift.

Since we developed Operator Ugly almost a decade ago now, several LE and Military Units have adopted it or versions for their fitness assessments.

– Rob

QUESTION

I’m interested in purchasing this training plan but I am more than 53 weeks from selection. Should I wait until I’m exactly 53 weeks out? If not how can I make the program last longer than 53 weeks?

ANSWER

I’d recommend the plans/order in the Pirate Series of training plans until you start the packet. The Pirate plans are designed as day-to-day training for tactical athletes with water-based mission sets and concurrently train strength, work capacity, chassis integrity, tactical agility and endurance (run, ruck, swim). They’ll build solid base fitness for you before you drop into the packet.

– Rob

QUESTION

On the SFRE Plan:

– What’s a good time for the work capacity event in session 4

– Are there rules for carrying the 10 lb sledge hammer? Can it be alternated between hands every few minutes?

– For the mini-event ruck run, should the run be continuous, or 1 min walk, 3 run, etc…

ANSWER

1. 30’ish minutes

2. No rules – carry anyway you want – but in your hands.

3. Ideally, continuous

– Rob

QUESTION

I am a 25 year old female, 5’1″ about 120lbs. I have been very inconsistent with my workouts the last 3 years due to the excuse that my academic schedule is daunting. Though my workouts are inconsistent, I am still a very active person. I am certainly not the high performing athlete I used to be but I would consider myself fit compared to the majority of individuals my age. My short term goals in life right now are to improve my arm strength and grip strength. I am going to be a large animal veterinarian and forearm strength is vital, especially because I am at a height disadvantage. Strength has been my downfall when compared to endurance. I would like to gain more core strength too.

I can’t decide what plan to buy because I will not have a normal schedule until May 2019, meaning one week I could be on the west coast in a hotel or a guest at someone’s house and the next I could be home. One week I may work 40 hours and the next 80 hours. I never know what equipment I will have access to, if any, or what days I will have an opportunity to work out. That said, I need to get my butt in gear and buy a program to motivate me to no longer make excuses. Some weeks I have access to a full gym and other weeks I’m in a trailer house with door frames that don’t support pull up bars. What plan is offered that will give me a chance to get stronger (and I like endurance!) with less equiptment and less workouts per week? I can’t decide what would be best for me. Hope my explainations helped, otherwise I can answer any questions you may have.

ANSWER

Start with the Bodyweight Foundation Training Plan. No equipment needed = no excuses.

Don’t be fooled by “bodyweight” – this plan is no joke.

Email back on the other side.

– Rob

QUESTION

I am interested in pursuing one of your training programs, but had two questions I hope you may answer:

1. Which plan? I think the mountain athlete plan fits, but insight is appreciated. My background is largely in ski mountaineering for the last ten or so years (as a whole in life it has always been endurance athletics). I have a decent endurance engine, but have not worked in strength more than passively ever. As I have left competitive racing, and aged out of my invincible 20’s (now 35), ignoring strength is really showing with increasing injuries, and imbalances. What I am hoping for is a combination of strength and endurance: absolute performance is less of a goal, I just want to be a more well rounded and stronger person that can still motor along on skis. I know that improving global strength will help everything (I don’t care if I am muscular pretty, just stronger and more capable), I just don’t know where to start and which plan would be best.

2. Do you have any suggestions for resources or trainers familiar with what you are doing in the salt lake area? I am self motivated, but much of this is going to be new to me, and having a trainer/coach/community would be great for guidance and questions.

ANSWER

1. Specifically for ski mountaineering, I’d recommend our Backcountry Ski Pre-season Training Plan. It includes both strength and endurance work. If you’re looking for a more general fitness plan which has an endurance emphasis, but also trains strength, work capacity and chassis integrity (functional core strength), look at Willie.

2. I’m sorry, no, Nick.

– Rob

QUESTION

I’ve recently completed the event I was training for (a 100k run), and I want to say that your On-Season training plan for endurance athletes was a huge factor in my success at meeting my goal. My legs felt terrific, during the race itself and afterward. (Feet, not so much, but that’s to be expected.)

I took a week off, then started your 6-week Off-Season Strength-Training Plan for Endurance Athletes. I’m loving it so far. My question is, if my next race is tentatively set for the end of June and I run the 12-week on-season plan again leading up to that race, that leaves me with several weeks between the end of the Off-Season plan and the start of the On-Season plan. Do you have any suggestions for what I should do in those intervening weeks?

I was thinking I’d just start the On-Season plan and repeat it if necessary till I get to race day. But I thought I’d check in with you in case you have a better suggestion.

ANSWER

I’d recommend Willie, from our Country Singer Packet. Multi-modal, base fitness training plan with an endurance emphasis.

– Rob

QUESTION

My unit does a 5 day a week PRT program already, but I would love to augment their program with some after hours exercise. I saw the top 5 exercises for military athletes and I really like the concept. I may need to add some HIIT or run intervals into the mix. Is there a plan that incorporates all of that?

ANSWER

Here’s the Top 5 Exercises for Military Athletes Training Plan.

It includes ruck runs and sandbag getups – which should have you close to panic breathing.

– Rob

QUESTION

I work as a CNA with 3×12 hour (Thursday through Saturday)shifts and I don’t have time to workout after work. I focus on getting home, consuming copious amounts of food and shower before I have to hit repeat for my next shift. I ain’t going to lie and say I’m super motivated on my first day off to workout, I’m mostly exhausted. So, how would I go about using this plan without compromising the efficacy of it? I guess what I’m trying to say is can I only do 3 sessions per week and still see results? I feel that I already know the answer I just want reassurance that it’s possible. Haha!

ANSWER

Start earlier before your season and do 3 days/week. You’ll still get lots from the plan. Work to complete all the sessions before you report for the fire season.

– Rob

QUESTION

Coach, I am a Fire/Medic and have been using your programs for a few years with good results, especially the Big Cat series. I’ve recently been transferred to a engine house with a very large size workout area and was wanting to utilize the space. I’ve been wanting to use a weighted sled, rope pulls, sandbags/sledgehammers and other type of equipment that closely simulate fire grounds operations. I’ve read in the past you no longer program movements that require a lot of space. Is there a program built with those types of tools or could I substitute certain movements in the Big Cat programs with those? If so, could you please offer suggestions. Thank you.

ANSWER

Our current programming includes sandbags and weight pulls. I don’t include sleds as most don’t have that equipment/space, and guys get frustrated when I program it. Also, because of the sled load and sliding surface (which means friction), etc, a sled push in my gym might mean something different in another. So from a programming perspective, it’s difficult.

In my gym here, where we do have space, we actually do lots of sled work with myself and the lab rats – in fact earlier this week I completed 45 minutes of 10x sandbag clean and press @ 40# and a 40-foot sled push. I had foot surgery in December, so I’m walking on this peg leg contraption … but this effort was a great, long grind.

I’ll go ahead and write a post about our sled experiences – but again, we use it primarily for work capacity efforts, other than the Double Eagle Exercise – which has a strength element.

Some of my favorite work capacity efforts. We currently use the Rogue Fitness Dog Sled, and push on turf.

– 4-5 Athletes and one sled, 20 minutes of sled pushes. Light or unloaded sled – one athlete right after the other, – full sprint, 80 feet total on turf.

– 20 Minutes, 8x Hinge Lift @ 185#, Down Back Sled Push (unloaded), rest 30 seconds. …… This is pretty terrible

– 20 Minute AMRAP, Down/Back Sled Push @ 60# sandbag, Down/Back Farmers Carry @ 24kg – The Farmer’s carry never lets you catch your breath after the sled push!!

– 20 Minute AMRAP, 5x Sandbag Getup @ 60#, Down/Back Sled Push with the 60# Sandbag

– 15 Rounds, 80-foot sled push @ 40/60# (down/back), every 60 seconds.

For you there, you can substitute sled work for any of the programmed work capacity efforts.

– Rob

QUESTION

I am a long time supporter of Mil Athlete and was in MARSOC for 5 years as a Team Commander, Infantry Officer in the Marines for 4 years prior to, utilizing your programming in preparation for and during to perform exactly how I needed to physically and mentally and I have always loved it, so thank you!

I have two questions….First, I recently got out of MARSOC and I have been on the hunt for something challenging to keep up my fitness and keep pushing myself and that has led me to looking into attacking my first Iron Man competition. Do you have a program or possibly combining a couple programs that you feel would work best for this? The Iron Man I am looking in to would start July 27 in Santa Clara, CA, so I feel like I have plenty of time given I’m not too far out of shape.

My second question pertains to my new job. I am working as the Assistant Men’s Golf Coach at Stanford University as my first normal job after the chaos that was special operations. Believe it or not, the strength and conditioning program for these guys is not where it should be and I was curious if you guys were at all interested in developing sport specific programming. These guys are all over the map with class schedules and availability for time in the gym so what you guys provide as far as a platform to provide individuals with the ability to access a programed regiment from any location on their phone is ideal. I have already pushed to them some of your General Fitness plans as a means to continue training as athletes over the off season, but if it could become more I would be very interested in helping how ever I could to make this more effective.

Stanford Athletics is a pioneer in new methods and philosophies for improving the performance of their student athletes and is often emulated by many of the other top University Athletic programs in the country. If it was possible to develop something together that better met the needs of these athletes it is something that I could see spreading throughout to other programs.

Let me know your thoughts and I appreciate everything you have done for me over the decade I spent in the Marines!

ANSWER

1. No …. our focus is on mountain and tactical athletes, and although sometimes I move outside this wheelhouse, it’s generally for sports/events for which little other programming resources are available. This isn’t the case for triathlons – and there are just so many qualified coaches and quality training resources out there. As well, an Ironman is no joke, and if your serious, I’d recommend hiring a quality coach and/or following a solid program.

2. Golf …. that’s another toughy as I’m not personally a golfer, and other than the midsection/lower back demands and injury potential I really no little about the fitness demands of the sport. As well, I would only consider it if you personally coached group sessions – which it sounds like you won’t be able to do.

Sorry I haven’t been much help here ….

– Rob

QUESTION

First I just wanted to say thanks to Rob for the assistance he’s given me in selecting a training program. So far the leg injury program is going well! I just had a couple questions about program details.

I know that if I miss a day I’m supposed to pick up on the day I left off. How does that affect the Saturday & Sunday rest days? For example, I missed Thursday’s training because I went skiing, so do I do Thursday’s training today, and today’s training on Saturday, then take Sunday as a rest day? Or do I do Thursday’s training today, and today’s training on Monday, and take Saturday & Sunday as rest days?

My other question is about actual training. If I’m struggling to get through an exercise at the prescribed weight and reps, should I reduce the weight, the reps, or just do it til failure? This happened for me with 10x weighted sit-ups at 25# during a 15 minute grind. I wasn’t sure if I should keep pushing through even though my technique got bad, or lower something to complete the exercise.

Thanks for the help, and the great programs!

ANSWER

It’s okay to make up missed days on the weekend. If not, just start back Monday where you left off.

Reduce weight as needed to make the reps.

– Rob

QUESTION

I am half-way through week 3 of the backcountry course.

So far, so good. I like the relative variety. It is tough, which I like. I will be able to give you some more solid feedback when I hit the hill in February!

Other feedback: I like how I can do everything from home and/or outside on a nice day. I am definitely feeling stronger and fitter, even only after a couple of weeks. I am glad you’ve included solid foam-rolling to help recovery and how you incorporate key stretches between sets – mean. I went for 4.5 hour hike last weekend, instead of the run. Not sure if that was okay, but there was no way I could do a run after that! I struggle with the quadzilla complexes. They are my nemesis! Today for example, I could only get through 4 and bit rounds out of 6 before I literally could not do anymore. Most other times I have managed (slowly) to get 6 rounds out. I think the 10KG weights in each hand smash me. Funnily enough, I was able to do the 10 rounds of side box jumps (20/40) after a brief rest though. Maybe I should be using lighter weights?

Question: In terms of ensuring I’m good-to-to the next day after a solid day skiing, I assume going through the foam roll complex is a good idea? Anything else you would recommend?

I’m no expert, but the movements do seem to use the muscle groups I will be using when skiing. I will tell you after JAPoW however!

Programme is uber easy to follow. Access is sweet-as. Videos are mean.

Suggestion: the foam roll complex is already becoming monotonous. Would be cool to get some variety in there. Perhaps foam roll days 1-3-5, and stretch days 2 and 4? Or something like that. Or maybe an alternative foam roll complex.

Overall: mean as. So far, it seems to be awesome. Of course, the best test will be on the hill!

ANSWER

Thanks for the note back.

Stick with the programming as prescribed – it’s okay to break up the quadzillas as needed – rest if needed, but fight to get all of the reps in.

Foam Rolling and good to go? 95% of your ability to recovery is determined by your sport-specific fitness. Foam Rolling, ice baths, hot tubs, recovery drinks, massages, etc may help with that last 5% … but most of it is your sport-specific fitness. I don’t fully endorse any of the recovery methods – as honestly none have worked for me personally. But I have athletes who swear by one or the other – so find what works for you. Foam rolling is essentially a cheap massage.

Sure on the foam roll complex. I designed the complex as a sure-fire method to cover the essential parts of the body- legs and low back. You can shorten it up by just hitting your quads and low back.

– Rob

QUESTION

I am currently living in England (my husband is stationed over here with the Air Force). I am planning on hiking up to Camp Muir this summer when I go back home and I was wondering if you have any suggestions on how to train to avoid altitude sickness? Any input would be greatly appreciated. Thank you for your time.

ANSWER

From the research I’ve seen, the best method is sport-specific pre-trip fitness preparation and an acclimatization period.

See this recent story from Outside. https://www.outsideonline.com/2368141/there-are-no-shortcuts-feeling-good-altitude.

I have seen some work on pressurized sleeping tents around your bed as having some positive effect, but little evidence to show that masks that restrict breathing help.

– Rob

QUESTION

I am an online subscriber – great programs, thank you. I’ll be traveling for work the next 3 weeks with little or no access to equipment. Perhaps a pull-up bar some days, not sure at this point. What program (with possible modifications due to lack to equipment) do you recommend during this time?

ANSWER

Bodyweight Foundation Training Plan.

– Rob

QUESTION

I just have a quick question in order to help me select a training program. I am currently prepping myself physically to go to SFAS. My class isn’t for quite a few months though. Would doing the 14 month sfod-d program while waiting till I’m closer in order to start the SFAS packet you have be a good way to continue to prep myself while waiting to start SFAS?

I appreciate your help with this. Have a good day.

ANSWER

No – do the plans/order in the Ruck Based Selection Plan Training Packet. It’s specific to SFAS.

– Rob

QUESTION

Couple questions. I’m on week 5 of gratitude and some of in regards to the prescribed weights do you recommend working with what is listed and the working being more cardio based or can I increase the weight? Some recommend lbs are light

Which plan would you recommend for me complete while at IBOLC? I’ve been told by some colleagues that the assigned PT is minimal?

ANSWER

You’re welcome to increase your weight – keep the reps the same. If you can’t get the sets unbroken, drop weight.

Training at IBOLC? Plans/order in the Greek Hero Series, or if you have a subscription, the Operator Sessions. Start with Hector from the Greek Hero plans.

– Rob

QUESTION

I recently purchased your APFT improvement plan. I am prior service Army trying to get back in shape to go back into the Army. I need to pass a PT test in order to reenlist. I’m really out of shape so I didnt know if I should do additional workouts. Will I diminish the results of the plan if I do more workouts with it?

ANSWER

Yes – plus you may overtrain. Do the APFT Plan as prescribed for 3 weeks before adding work.

– Rob

QUESTION

I was wondering what the actual definition of “hard but doable” was. I treated it as a 3 rep max and now I’m concerned that I won’t make the progressions. My partner is feeling the same way. Any advice would be welcome. Thanks.

ANSWER

3RM Max will work …. Big 24 is super, super intense. If you can’t make the progression, feel free to drop weight to make the reps unbroken.

– Rob

QUESTION

Looking for a good program to build strength and gain size. Reality is I have too much fat though. Around 22%, was around 15% 2 years ago before I hurt my knee. My knee is good now though

ANSWER

I’d recommend Ultimate Meathead. This cycle combines strength (lower, total), and upper body hypertrophy.

Also – fix your diet. Here are our recommendations.

– Rob

QUESTION

I am a retired Marine infantry guy, and really trying to find the right program.

I am a CSM at Norwich University and want to stay in shape, however, I am not 20 years old anymore either.

Looking for a plan that will give me the ability to gain some muscle as well as cardio. Keep in mind right now the cardio is on a treadmill or elliptical, as it was -12 degrees here this morning.

If you can set me up with a plan that incorporates that type of training I will buy it. I am not looking to max a PFT anymore nor do I have to RUCK, however, I looking for longevity.

Any plans come to mind??

ANSWER

I’d recommend the plans/progression in our SF45 I Packet. These are designed as day-to-day training for tactical athletes age 45-55.

Start with SF45 Alpha.

– Rob

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Q&A 1.24.19

by SSD

QUESTION

First of all, I would like to thank you for your commitment to fitness and training, and the knowledge MTI has provided throughout the years. It has been an invaluable resource throughout my own training and I have spoken with many military athletes who have benefited from one of MTI’s programs.

Secondly, I would like to thank you for referring me to your basic strength program. After graduating Ranger School in mid-November, it was clear that my strength needed improvement. I lost nearly thirty pounds at Ranger School, but since using the program, I have gained all my weight back (albeit, the holidays didn’t help my case). The program offered the perfect mix of strength and conditioning that allowed me to ease back into training without injuring myself or overworking muscles that were not used to those types of movements. Over the course of three weeks, I experienced a 50lb increase in my front squat, a 20lb increase in my bench press, and a 15lb increase in my power clean. I didn’t train consistently during the weeks of Christmas and the New Year, but I am back in the gym and will finish the program this week. I look forward to testing the four movements and seeing improvements again.

In the next few months, I will be attending Airborne School and the Reconnaissance Surveillance Leaders Course. Although both courses offer rigors of their own, I still want to maintain a strength and conditioning platform that I can use on the weekends or during free time. What course of action do you recommend?

Again, thank you for your commitment and the commitment of the MTI team. It pleases me to know that their are individuals out there who are striving for excellence in their fields and helping others succeed.

RLTW!

ANSWER

I’d recommend the strength sessions from the TLU Strength Plan when you’re able to get into the gym.

– Rob

QUESTION

Kudos: Your programming produces results. It helped me max APFTs, be competitive in Sandhurst and military try-outs, schools, and competitions, graduate Ranger School, and be one of the fittest and fastest soldiers in my company. Big 24 gave me a 25% increase in total body strength. The the high degree of efficiency, effectiveness, and reliability of your programming is unquestionable.

Question: I am about 20 weeks out from my desired SFAS date. I am doing the 52 week train-up and am about to start Valor. I just developed Achilles tendonitis and now just walking to work has become painful. Should I swim during the speed-over-ground endurance training sessions? Delay Valor and do a low mileage strength phase? I am open to all suggestions. I am an ectomorph that adapts easily to running and rucking but gaining and maintaining strength is difficult and a weakness. What should I do in the weeks leading up to selection now?

ANSWER

You want to be healthy and fit to complete the final plan the 8 weeks directly before SFAS. I’m not a doctor, and I can’t diagnose you or treat your issue remotely. Obviously now you need to restrict running/rucking – until your heel heals up. Continue with the programming, but sub spinning/biking for the running and rucking work in the plan. Spinning/biking will transfer better than swimming.

– Rob

QUESTION

Question regarding leg blasters…

I break sets as necessary for mini leg blasters (few breaths and reattack), but come round 4-5 of 10, I reach muscle failure on jumping lunges and jump squats (cannot complete 1 or a very long break between reps). Is there a “go to your knees” (as with push-ups) type progression once you reach failure/cannot renengage after a quick few breaths? Complete the remainder as regular squats and lunges? Not to the point I can complete 10 sets, but if I stick it out I’ll eventually get there.

ANSWER

Not really – but you should shorten the range of motion if needed on the jumping lunges – go shallow.

– Rob

QUESTION

Not sure what category of plan fits my needs the best. So I thought it would be best to see if I could get some direction from the source, I’m very impressed with the selection but a bit overwhelmed at what will fit my needs the best.

I run in outlaw (no governing body) biathlon races/matches 5k/10k+ in the hills of KY and other spacious states. These events include the foot race part and usually ~5 shooting stages spread out along the course and usually several obstacles walls, low crawls. The only training I’ve put in for the last 2 years of running these has been weight vests workouts and trail running.

Looking for a program that will take me to the next level with my endurance and trail running with weight ~30lbs. I’ve never done a organized program before and one of the SF guys out of Ft. Campbell that went to the last race I was at recommend I check you guys out.

ANSWER

I don’t have a specific plan from your event, but several of our tactical plans should transfer well. I’d recommend you start with Humility.

– Rob

QUESTION

I recently purchased the athlete package to access all plans. I did so as I am planning to climb in Ecuador in June. I climbed Rainier this past May and used your Rainier plan to train for my climb (which was great and helped me immensely). My question is, which of the mountain plans would you recommend for climbing in Ecuador? The climb will take place over 12 days with acclimatization hikes during that time. We will climb 2 mountains, Cotopaxi and Cayambe with the summit attempts being around 4,00 ft elevation gained in a day. Steepness for both climbs will be between 30-45 degrees.

Any thoughts would be greatly appreciated.

ANSWER

I’d recommend the Big Mountain Training Plan the 10 weeks directly before you depart for Ecuador.

Between now and then I’d recommend Mountain Base Helen.

– Rob

QUESTION

I just signed up for your subscription. I have a friend who is a PT who uses your program personally and recommended it (he does require anyone wishing a plan to sign up individually).

I am going to be doing a boot camp in 8 weeks for search and rescue, law enforcement. It will include something similar to the FBI PFT with reduced requirements, as well as an obstacle course. It will include a backpack component; both a timed, weighted carry and a 3 day exercise.

I’ve done search and rescue in CA for 18 years, backpacking into the Sierras for 3 day assignments (5 years ago, weight wise), and some interval HIIT training for running untill last April. I have done Pilates on the reformer machines for a year, moving to a 6 day week, until Dec.

I need to lose about 15lbs of fat (last year lost close to 40 on the fast metabilism diet – I’m eating better than ever in my life, gained back 8 over the holidays and due to an injury).

I need to gain some of my endurance back so I was looking at the endurance off season plan, for backpacking and the boot camp. As well, I need to get more running speed, upper back and upper arm strength. I would like my calves to look nice, too lol…

I was looking to do both the endurance off season plan and the 5 mile running improvement.

The big issue? I run on an Elliptigo (www.elliptigo.com). Essentially, it’s a elliptical machine on wheels, great for running without impact on joints, back, chest (I am a 36 C+).

Last April I was almost hit by a car while riding and fell. I have ligament damage to my wrists (1 surgery in June, PRP injections to both wrists and my ring finger recently) and my pinky and ring finger on my right hand were dislocated 70 degrees, avulsion fracture and ligament damage on both.

So hands and wrists are out, for any program. I will do the 10 required push ups on the test in 8 or 9 weeks, and deal with the pain. I can do that without training for it.

But perhaps I can talk to someone about how to adapt both programs and/or exercises to do without my hands, wrists.

I have gotten the okay from my hand doctor for everything but work with my wrists. I need to gain strength in my upper and fore arms, but can’t include my wrists – how’s that for challenging!

Another issue is that a year ago, I had a fall (tripping over my search dog) and have had issues with upper back spasms (so I liked what your off season endurance plan overview said). My trainer was going to adapt the program to a Pilates reformer machine with a jump board as it will be better suited to a recovery plan and many of the exercises I saw I already do in Pilates. He thought using it as a less strenuous program could then be combined with a program like a more intensive running or cardio plan.

The back spasm issues means I need to carefully gain more strength in my upper back.

So those are the challenges.

ANSWER

You’ve got a lot going on here health wise and not much time to prepare for your assessment and selection.

From our stuff what I’d recommend is the first 2 weeks of the Bodyweight Foundation Training Plan to jumpstart your fitness.

6 weeks directly before your assessment, I’d recommend the Peak Bagger Training Plan. I’m assuming the 3-day SAR exercise will be mountain based – and this will help prepare you.

I can’t modify upper body exercises to not use the upper body – so you’ll simply need to avoid all the upper body programming in the plans as per your restrictions.

– Rob

QUESTION

I am loving the workout’s just 5 weeks into hector and I gained 50 pounds on my 1 rm on bench 235 and yesterday I did 265 for my front squats then brought my mile time down also so thank you! But I am wondering I started with hector should I move onto Perseus or how does the Greek hero workout go ?

I work for the BLM as an Engine Capt and I can really see a difference in my performances because of you guys thanks again and keep up the great work!

ANSWER

Apollo next, followed by Achilles.

– Rob

QUESTION

I’m a Kentucky State Trooper, I have always done traditional weightlifting with some cardio. Our agency’s Special Response Team (SRT) will be holding annual tryouts for the team in June. The selection usually consist of basic movement exercises: pushups, pull-ups, sit-ups, 2 mile run @14 min. There is typically a 6-10 mile ruck or team sandbag carry etc. This is a 3 day event intended to test strength and endurance, along with other aspects of the job. SRT selection is a para military style process.

I just purchased your subscription and have approximately 5 months to prepare, I am generally fit now. What do you recommend for base fitness and sport specific training plans?

Thanks for the help.

ANSWER

I went and worked with the Kentucky SRT several years ago – great guys!

By my count you have 23 weeks until June 15. I’d recommend you work through the plans/order in the Gun Maker Packet of plans for full time SWAT/SRT, then complete the SWAT Selection Training Plan the 7 weeks directly before selection. Specifically –

Weeks Plan

1-7 Ruger

7 Total Rest

8-14 Glock

15 Total Rest

16-22 SWAT Selection Training Plan

Modify the SWAT Selection Plan from a prescribed 1.5 mile run assessment to a 2 mile assessment. Then increase the prescribed rounds of 800m intervals by 1x each time it comes up.

– Rob

QUESTION

I’m mulling over training plans and was hoping for some help. Last year I ran you wildland firefighter preseason. I’ve also used your core strength body weight plan. I want to focus on improving my strength and balancing out some deficiencies (shoulders, and quads).

I am a former Marine and since I’ve been out I find it difficult to train as frequently and as long as I used to. My 1rms have dropped dramatically, particularly on lower body lifts. Currently I’m benching about 205, front squat 185, deadlift 285.
I’m not a big guy so I was considering your hypertrophy for skinny guys.
I have a full power rack with barbell etc, sand bags, and some crappy adjustable dumbbells. Otherwise the gym is about 1 hour away. Something I can do with my limited equipment would be great.
Appreciate any advice you could give me.

ANSWER

I’d recommend you focus on strength and do a hard, focused strength cycle, specifically Big 24.

This plan includes limited work capacity – but it’s one of our most effective and most intense strength progressions.

– Rob

QUESTION

I have been involved in CrossFit for the past four years, however, I saw your programming and wanted to give it a shot. I have a SWAT tryout coming up February 13-15 and thought your sport specific programming can fine tune me these last few weeks. The pt test for the tryout is max reps front squat at 135 no time limit, max reps bench press at 185 no time limit, max dead lifts at 225 in 60 seconds, max pull ups no time limit, max sand bag get ups in 10 minutes and 1.5 mile run. Based on the programs I have seen on the sight I think the LE Athlete fitness assessment programs might be the best for what my goal is. However, I just had a few questions for you.

1. It’s a three week program, but my test is 6 weeks out. Can I just repeat the program twice right after I finish to bring me up to my tryout. Or will repeating it twice with the high reps affect me negatively?

2. I was going to replace the box jump training days with deadlift, just doing the same exercises, reps and sets as the front squats and bench press you have programmed.

3. The LE program is 4 days a week. Do you have any other programs you can think of I can do on my other 3 days that will train the 10 minutes sand bag getup event and 1.5 mile run?

4. Finally, the LE program is based on body weight for front squat and bench. Should I stick with that or base everything off of the weights required at the tryout.

Any and all help is greatly appreciated. I look forward to starting your programming.

ANSWER

What you describe sounds like a modification of MTI’s Operator Ugly Fitness Test. For your programming, I’d recommend the Operator Ugly Training Up – but modify the loading for the front squat down from 185# to 135#.

You’ll also need to drop the 3 mile ruck and replace it with a 1.5 mile run assessment. For follow on programming, use your 1.5 mile run time, MTI’s Running Calculator and complete 3 Rounds of 800m with a 4 minute rest between efforts.

Answers to your questions:

1. The Operator Ugly Train Up is a 3 week plan – run it twice, back to back but make sure you get 3-4 days total rest before your selection.

2. The work capacity efforts in the Operator Ugly Train Ups – 25m shuttle repeats and sandbag getup intervals – will be enough.

3. The Operator Ugly Train Up is a 5 day/week plan.

4. N/A

– Rob

QUESTION

I was showing my friend the work out I do & was introducing him to MTI.

He recently got a gym membership & is trying to improve his jump & be more explosive for volleyball. He was impressed w MTI but thought the philosophy was too much bulk based & didn’t think he could achieve his goal with your focus. I told him I would email you because I wouldn’t be surprised if you had good place for him to start.

Do you have thoughts and a plan you would recommend for him.

ANSWER

The bulk of MTI’s strength programming is focused on building relative strength, not adding mass. There are some exceptions – the Hypertrophy Plan for Skinny Guys is one, and our programming for LE Patrol/Detective does include upper body hypertrophy programming.

I’d recommend your friend start with improving his relative strength – or strength per bodyweight – specifically the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

I’m looking at the Greek Hero packet in rotation to use (forever) as my day to day programming.

I’m current deconditioned although elk hunting 10-12 miles per day at 6,500-8,000ft at slow pace wasn’t challenging. I’m hiking Manchu Picu in June, 20miles over four days with elevation from 6,500 – 14,000 ft.

My questions: 1) Starting with the military on ramp portion today, will the Greek Hero properly prepare me for Manchu Picu hike?

2) what is the typical “body composition” of a Greek Hero athlete? Assuming I diet appropriately and maintain low body fat, does this program promote a muscular build or more of a leaner triathlete build?

3) can I repeat this packet (theoretically) forever, or do you recommend different packets/plans after completing this packet?

ANSWER

1. Best would be to do the packet until 6 weeks from your trip, then complete the Backcountry Pre-Season Training Plan.

2. This programming is focused on performance, not appearance. What muscle you gain, fat you lose on the plan is dependent primarily on your natural bodytype, and your diet. 90% of fat loss is diet related. However, there certainly is more strength training and much less endurance work than a triathlon training plan – so athletes completing this programming mostly will carry more muscle.

3. Yes – there’s a lot of variety and plenty of plans, but eventually it will grow stale and you’ll want to do something different.

– Rob

QUESTION

I ended up getting a earlier date then I hoped. What would I do for CCT or PJ if I am going in July?

ANSWER

By my count you have 24 weeks until July. Here’s what I recommend:

Weeks Plan

1-6 USAF STO PAST Training Plan

7 Total Rest

8-14 Big 24 + Swim Improvement Training Plan* (2-a-day)

15-24 USAF CCT/PJ/CRO Training Plan – Complete the 9 weeks directly before selection.

– Rob

QUESTION

I am a 37 year old desk jockey/weekend warrior (skiing Alpine/Backcountry, mtb, and runner). I live at the base of Little Cottonwood Canyon Utah, have two kids under 4, and travel a lot for work. I would like to improve my conditioning and strength and compete, rather than just complete, several mtb bike races and Alpine running races this summer, while maintaining my overall fitness year round. I have limited gym equipment and prefer not to spend too much time inside, buy do have a trainer for my bike and open to ordering necessary equipment within reason. What programs would you recommend? What equipment is needed? I have always been in decent shape, but as the years continue to slip by would like to try to max my fitness before it is too late.

ANSWER

MTI deploys two general types of programming: (1) Base Fitness, and; (2) Sport-Specific Fitness.

I can’t design a training program which keeps you at peak fitness for each of your activities at all times. Rather, our approach is to use base fitness programming as your day-to-day programming and then in the weeks directly prior to your next season or event, drop out of the base fitness programming and complete a sport specific program directly before your season. After the season, drop back into the base fitness programming.

For example, your annual calendar could look like this:

Jan-Feb Base Fitness

March-April MTB Pre-Season Training Plan

May – June Alpine Running Training Plan

July-Sept Base Fitness

Oct-Dec – Backcountry Ski Pre-Season Training Plan

In terms of Base Fitness – for you, because you don’t climb, I’d recommend our Wilderness Professional Training Packet. I just designed this packet for game wardens, forest rangers, biologists, etc. who need a solid base of mountain fitness, without climbing. The programming concurrently trains relative strength (strength per bodyweight), chassis integrity (core), work capacity, and mountain endurance (running, uphill hiking under load).

Start with Jedediah Smith – which deploys bodyweight-only strength training.

– Rob

QUESTION

I’ve been looking around your website for a while now. I’m a seasonal wildland firefighter and I’d appreciate your help with picking a plan / multiple plans that would work for me. My main issue is that I have limited equipment – currently have a pull up bar, rock rings, resistance bands, loaded pack, foam roller. Getting a couple small plates or ankle weights isn’t an issue at all but I am limited with how my locations likely will not have a gym or it is too far. One of my recent interviews was for a place in Montana and the town’s grocery store is over an hour away from our bunkhouse. I pack up all my things and move in my car (a Corolla) so I also don’t have space to buy dumbbells when my car gets packed as it is. I’m thinking I’d have to mix and match exercises from different plans.

Any thoughts and advice would be greatly appreciated, thank you.

ANSWER

You’re limited by your equipment – esp. if you’re not willing to pick up a pair of dumbbells and build a sandbag. From what I do have I’d recommend the Bodyweight Foundation Training Plan.

Better would be Humility – but you’d need to invest in some equipment.

Again, ideally the 6 weeks directly before you report for the next season you’ll complete the Wildland Firefighter Pre-Season Training Plan.

– Rob

QUESTION

Im currently in first week of ultimate meathead training plan and enjoying it. I lnow it requires 4 days on 3 days rest. I am doing it M- Th and wondering what physical activity i could do on days off without hindering my recovery time. Im also asking your advice as to a good training plan to go into after the ultimate meathead and how much time i should take off between plans. Im interested in increasing my strength/mass while staying fully functional. Im a 44 year old retired Marine and im currrntly working as a HITT gym trainer aboard Marine Base Camp Lejeune while studying for my bachelor’s degree in healthcare management. Your response/advice would be greatly appreciated.

ANSWER

You could add in a 3-5 mile moderate paced run on Friday or Saturday.

After Ultimate Meathead, I’d recommend you drop into the plans/order in the Country Singer Packet 1.

These are multi-modal base fitness training plans for civilian athletes and concurrently train strength, work capacity, endurance, and chassis integrity.

– Rob

QUESTION

Can you recommend a replacement exercise (or replacement exercises) for EOs? I just can’t get the hang of them and I feel like I’m wasting time and effort in my workouts. Thanks!

ANSWER

Seated Russian Twists @ 25#

– Rob

QUESTION

im seriously considering joining the Army after I graduate from college. I have to cut a serious amount of weight, around 40-50 pounds, and I have 1.5 years to get it done. Which workout would you recommend?

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan, and fix your diet. Hereare our recommendations.

– Rob

QUESTION

I’m 56. Powerlifter with marginal numbers. Gained too much weight training and would like to lean out, but retain some strength. I haven’t run in forever, but have hiked a bit. I want to plan for a GoRuck challenge in the future as well as some Lake Tahoe hikes that would cover some distance.

I was a Marine and a police officer, so I’m well versed in military/LE training. Recovery seems to be a bit of an issue of late.

With that said, can I have your recommendations?

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan. This will get you away from the barbell for a cycle, help you lean out, and put some work capacity and endurance into your base. Follow it up with the plans/order in the SF45 Packet. These are designed as day to day programming for tactical athletes ages 45-55.

– Rob

QUESTION

I wanted to reach out to you about what the best approach is for my training. I have had my eye on buying the APFT plan for a while now, and am finally at a point in my training that it makes sense. I have typically scored 270+ on the Army APFT, but lately my run time has been really lacking, and the last score was only about a 230. I feel like its time to focus on the APFT more and this program seems to make sense. I have been using the 5/3/1 program for about a year now and have seen significant strength gains, but have really lacked cardio for the last 6 months. My next APFT is in May, so I’m wondering if you have some advice on how to approach the lead up? I would like to keep my strength in the big 3 lifts while also improving my APFT.

I was also on the fence on whether to buy a program or do the subscription. If I do subscribe, so I get access to the full plans immediately?

ANSWER

You’ll want to complete the APFT Training Plan the 6 weeks directly before your assessment. You could do it now, then do another plan, then re-complete it directly before the assessment if you want.

But I’d rather you complete a couple plans from our Virtue Series, Fortitude, then Valor, then drop into the APFT Plan before your assessment.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plans in our library, but lose access if you unsubscribe.

– Rob

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Arete 1.24.19

by SSD

Military / National Security

America’s Other Endless War: Battling al-Shabaab in Somalia, Small Wars Journal
It’s Not Just ISIS. Many Terrorist Groups Have Been Declared Dead — Only to Rise Again., Small Wars Journal
America at War: This Map Shows Where in the World the U.S. Military Is Combating Terrorism, Small Wars Journal
Forget the Trade War. China Is Already in Crisis, Bloomberg
Understanding the Different Camo Patterns for Tactical and Sporting Uses, Tactical-Life
Trump recently signed two veterans bills into law. Here’s how they’ll affect you., Marine Corps Times
Navy SEAL Officer To Be Arraigned In Connection To Killing Of Unarmed ISIS Fighter, Task & Purpose
Zap: How Electric Therapy Is Curing Navy SEALs of PTSD … And Could Remake Brain Science, Defense One

First Responder / Wildland Fire / Homeland Security

Arizona Officer Shoots, Kills 14-Year-Old Brandishing Replica Handgun, Officer
Corruption in Mexico 2019: SWJ Interview with Dr. Jose Ivan Rodriguez Sanchez, Small Wars Journal
Notes to my agency: What I want you to know, LE Today
Sissy-Men Apply Within?, LE Today
New documentary highlights firefighter training program, Firerescue1
Deadly Car Bomb in Colombia Hits Police Academy, NY Times
Beyond The Weapon, Officer
10 New Products From SHOT Show, Officer
Boyfriend Arrested in Murder of Louisiana Police Officer Chateri Payne, Officer

Mountain

Inbounds Avalanche Buries Multiple People at Taos – Access to Kachina Peak, the highest point at Taos Ski Valley ski resort, opened on Jan. 15, Powder
USA Climbing and ESPN Announce New Multi-Year Agreement to Televise and Livestream Events, Climbing Mag
‘Free Solo’ Nabs Oscar Nomination, Adventure Journal
About Gear Picks, Outside
Why You Have Too Much Fishing Gear, According to the Founder of Patagonia, Gear Patrol
The Gear REI Members Love: Top Products of 2018, REI Coop
Western avalanche death tally rises after two skier fatalities over holiday weekend, Backcountry Magazine
Untracked Alaska, Backpacker

Fitness / Nutrition / Health

The Best Recovery Modality You’re Not Using, Breaking Muscle
Does Cannabis Use Cause Schizophrenia? NYT
Nearly a quarter of antibiotic prescriptions for children and adults may be unnecessary, Science Daily
Junk food ads disproportionately target black and Hispanic kids: report, Reuters
Stanford historian traces military’s influence on US nutrition, Stanford University News
What Is Functional Medicine? Chris Kresser
Exercise before surgery can protect both muscle and nerves, study suggests, Science Daily
Explaining Keto and Hair Loss (and Why Any Dietary Change Might Cause It), Mark’s Daily Apple
This Push-assisted Team of Brothers Made IRONMAN History. They’ll Inspire You to Your Push Limits, Men’s Journal
Vinegar Is Good for You, NutritionFacts.org

Interesting

The Best Duct Tape, Wirecutter
You Need a Down Skirt, Adventure Journal
Was The Facebook “10 Year Challenge” A Way To Mine Data For Facial Recognition AI?, Forbes
A Primer on the Geopolitics of Oil, War on the Rocks
Tim Cook calls on FTC to let consumers track and delete their personal data, The Verge

Military / National Defense

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Health / Nutrition

Interesting

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MTI’s Top Selling Training Plans for January 2018

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Military / National Security

First Responder / Homeland Security / Wildland Fire

Mountain Sports

Fitness / Nutrition / Health

Interesting

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Summer Clothing System

Pack(s)

Sleep System

Cook System

Extras

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1. Not Sticking with One Program To Conclusion

2. Getting Hung Up on Specific Exercises

3. Overthinking the Programming

4. Not Asking Me For Programming Suggestions

5. Doubling Up on Programs

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Military / National Security

First Responder / Homeland Security / Wildland Fire

Mountain Sports

Fitness / Nutrition / Health

Interesting

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Subscribe to MTI's Newsletter - BETA

Subscribe to MTI's Newsletter - BETA

Military / National Security

First Responder / Wildland Fire / Homeland Security

Mountain

Fitness / Nutrition / Health

Interesting

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