Q&A 1.17.19

by SSD

QUESTION

I’ve been on a team that used your programs for about 2 years then got transferred and am working out on my own. I purchased and followed the ubrr program to the t and although it did best my scores across the board, I found it very repetitive. Then I started another program of yours and after only two weeks in, I’m bored. Seeing only a week of sample training didn’t show me that it is the same thing over, and over, and over minus slight changes on the Wednesday workout. Before I purchase the next program (possibly the 357 strength”) what programs have some sort of variety for the 6-8 week program?

ANSWER

MTI’s programming isn’t random. We’re not interested in keeping the athlete entertained. The focus is on developing specific fitness attributes. We do this by identifying the specific fitness attributes to be trained, finding or designing exercises to train them, and hammering them again and again. The focus on the UBRR events is what led to your best score in that event.
That being said, we’re not ignorant to the “Burden of Constant Fitness” faced by tactical athletes. This is why our programming includes two general categories – “sport-specific fitness”  and “base fitness.”
Our PFT/course/selection/event plans are all in the “sport-specific” category and are super effective because of their laser-focus on improving the specific fitness demands of the event.
All of our plans have some type of progression, but the “base fitness” plans do not have the same type of focus as the event/PFT/course/selection plans and will offer more variety.
For you I’d recommend the plans/order in the Greek Hero Series, which are designed as day-to-day programming for SOF and other military athletes. These plans concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility. Follow the plans in order – beginning with Hector.
If you have a swim-based mission set, pivot to the Pirate Series, which includes pool work.
– Rob

QUESTION

Thank you for the great resource that you have put together! What plan would you recommend for a tournament playing tennis player?

ANSWER

Our focus is on mountain and tactical athletes, and I don’t have a tennis plan. From what I do have, I’d recommend the plans/order in our Country Singer Packet of Plans, which apply MTI’s programming methodology to general fitness for civilian athletes.
Note however, this is base fitness programming – not sport specific to tennis.
– Rob

QUESTION

My wife bought me a rogue squat rack and adjustable bench for Christmas.  I’m looking for a 3 week, garage gym plan.  I’d greatly appreciate any suggestions!

ANSWER

I’d recommend the first 3 weeks of the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I’m interested in your Backcountry Hunting program, but would probably do the Backcountry Packet to ease into it a little bit because I’ve had lower back problems in the past. I’m also worried about anything that will lead to squats,cleans,etc. in the gym because I’ve never been much of a gym guy and have never done those exercises. And many programs I’ve seen seem to concentrate on that sort of thing.  I have re-aggravated my back in the gym before. Anyways, do you have any kind of trial so I could try before I buy?  I’ve seen the sample exercises but would like to see more.

ANSWER

Click the “Sample Training” tab for any/all of the individual plans in the packet to see sample training sessions – most the time it will be the entire first week of the plan. It is for the Backcountry Big Game Training Plan.
I’d encourage you to complete the first week to see if our stuff is for you.
– Rob

QUESTION

I’m having trouble getting better sit up numbers for the SEAL pst, which program of yours do you recommend? Thanks for all you do.

ANSWER

Follow the sit up progression in the NAVY PST Training Plan.
– Rob

QUESTION

I have been looking through your training plans and have a few questions.
I have just completed a strength program 5×5.   I can squat and bench plenty, however I feel I lost endurance and overall capacity for my other sports.
My background is as a collegiate athlete/ski racer as well as an Enduro style MTB rider.
My current goals is to still ski 3-4 hours lift service in heavy terrain, back country ski for day trips, ride MTB for 2-3 hours with 2-3k of climbing.
Currently I skied 4 hours in technical terrain and pretty much had my quads destroyed.
As it is later in the season and MTB season will be starting soon I’m unsure as to what program would be the best.

ANSWER

I don’t have a combined ski/MTB plan. From what I do have and given your goals,

This plan will do a good job transferring to MTB.
– Rob

QUESTION

I was interested in your running improvement plan, however, I was wondering if you all had a program for someone who wasn’t able to run 5mi and wanted to build to the running improvement plan. I noticed in the sample that at the first week requires a 5mi run. Or is there a modified distance you recommend?

ANSWER

We have 3 plans focused on running improvement:
1) Running Improvement Plan – 15 week plan built around a 1.5 mile assessment, then 3 mile assessment, then 6 mile assessment
2) 2-Mile Run Improvement Plan – focused on the 2 mile event. 6-week plan.
3) 5-Mile Run Improvement Plan – focused on the 5 mile event. 6-week plan.
I’d recommend #1 for you – which starts with a 1.5 mile assessment.
– Rob

QUESTION

I’m quite new to working out, but I’ve decided to put my dedication into becoming fit enough to go through RASP. What series of plans would you recommend to build someone from the ground up?
My current plan is the get to where I can max the APFT and then continue on to the RASP program. I think I also might need a plan to strengthen myself, and/or gain muscle.
If this matters, I’m:
5’5” Male
125-130 pounds

ANSWER

I’d recommend working through the plans/order in the Virtue Packet of plans, then completing the RASP I&II Training Plan directly before RASP.
– Rob

QUESTION

I have only 5 weeks to prepare for a 7 day backcountry ski trip in Canada and I plan to skin and ski every day.  Yes I know, (insert lame excuses here) my last 2 months have been bad health wise.  But I’d like to try one of your training programs and obviously if I had 7 weeks I’d buy the “backcountry ski pre season training” program but knowing my time constraint I’m wondering what advice you might have?  Should I still buy this one and trim it down to 5 weeks – and if so how do you suggest I do it? Or another program you suggest?
Thank you for the advice!

ANSWER

Yes on the Backcountry Ski Season Training Plan. Complete the first 5 weeks.
– Rob

QUESTION

I just finished the off-season plan for endurance athletes and was very satisfied.  I was challenged often and I finished feeling more like a functional human then I have felt in a long time.
I’m a competitive amateur triathlete with 5 Kona finishes under my belt.  (And one in the top 100 overall!)  More importantly, I’m a Navy Civil Engineer Corps Officer, a Seabee, and a Navy Diver.  While my job often has me fighting a desk (who am I kidding, almost always has me fighting a desk) I still have a responsibility to stay fit enough to not drag down a dive side.  So strength, power and resiliency may be more important to me than your average triathlete.
I’m excited to start your “in season” plan for endurance athletes as a way to keep strength training in my approach to the 2019 season.  Unfortunately, I’m having trouble finding a facility here around Pearl Harbor with barbells, dumbbells and kettlebells that will also let me use sandbags.  Can you recommend alternatives to the sand bag exercises in the “in season” plan?

ANSWER

Sorry – there’s not replacement for a sandbag. Others make their own and bring it to the gym. Be resourceful.
– Rob

QUESTION

I am currently on Week 2 of the FBI PFT plan and I’m definitely seeing results. The 400 meter splits are causing me some difficulty; my hamstrings tighten up around the 200m mark around Round 3/4 and I usually end up slowing down during the later rounds because of it. Are there additional stretches I should do or foam roll? I think the sprint will probably be the event I’ll have the most difficulty with.

ANSWER

Add another couple round to your warm up and add in the Toe Touch Complex each round.
– Rob

QUESTION

I just recently order the app with the monthly service and was wondering your opinion on which program/programs I should use. I am currently a V5/V6 climber and would like to get that to V8/V9 and have been climbing for about a year. I haven’t gotten to get on ropes much but have climbed 5.11 and would like to get that to a confident 5.12 or better. I have also been skiing for years and do backcountry/touring as much as possible in the winter. In the summer I will do endurance runs/peak bagging but no interest in pushing it to a 50/100 miler. I have also been powerlifting and doing crossfit for years and would like to keep my strength numbers through the roof while still hitting some big objectives in the mountains. I saw you have multiple different mountain training programs but was wondering if any would include strength and conditioning/endurance running/climbing/and mountaineer training. I also do not have a problem putting multiple programs together or augmenting some of the programs.

ANSWER

I’d recommend the plans/order in the Greek Heroine of plans as your day to day, “base” fitness. These plans are designed for multi-sport mountain athletes and concurrently train strength, work capacity, chassis integrity, mountain endurance (run, uphill hiking), and climbing (rock) fitness. Start with Helen.
Directly prior to your Spring Break desert climbing trip, drop out of the Greek Heroine series and complete the Rock Climbing Pre-Season Training Plan.
After your Spring trip, drop back into the Greek Heroine plans until six weeks before your Peak Bagging season begins. Then the 6 weeks before, complete the Peak Bagger Training Plan.
Flop back and forth between the base fitness programming, and sport specific programming in this way as you work through your year and seasons.
– Rob

QUESTION

I recently listened to an episode of the squad room that you were a guest on. you mentioned sending a fitness plan to an officer that works 12-hour shifts. I’m in the same boat and I’d love to check out that fitness plan that only requires dumbbells if you don’t mind sending it over.
Also I’ve been training after shift. Do you think it’s better to train before? I’ve just found it difficult to wake up earlier to train as opposed to just training after shift even if I’m a little bit sluggish, I do you notice that I don’t get as good of a workout after a 12-hour shift as opposed to when I work out on my days off and I’m well rested.
I appreciate any input and help. Thanks

ANSWER

From our programming, I’d recommend Dumbbell/Kettlebell Moe – which is the first plan in a 3-plan dumbell-only training series.
Training Time? Before your shift, always.
– Rob

QUESTION

I am interested in a workout program from your company, but don’t know where to start. I am 21 years old, 180 lbs, and 6’3. I used your APFT program and part of the On Ramp programs while I was in the Army, but I have been medically discharged since then. I am looking at getting back after it and I am active with climbing and kayaking, so I have looked for a program that will help with that. My chassis and endurance needs a lot of work since I boycotted running after the service haha, but I am somewhat strong, but can’t go for a while like I used to.
I go to a conventional gym, Fitness Connection like Planet Fitness and they have barbells and a turf room. I am looking at still utilizing barbell squats, row, deadlift, etc, but I have a plate and 2 screws in my wrist due to a service connected injury, so anything with a wrist extension movement (bench press, power cleans, pushups, front squats) is very painful.
If you could point me in the right direction that would be greatly appreciated. Thank you for your time.

ANSWER

I meant the Greek Heroine series – not Greek Hero. My apologies.
– Rob

QUESTION

I am a police officer (and a Realtor) here in Las Vegas, NV.  I have been prepping for the SWAT tryout being held Jan 2020.  I was wondering what plan you suggest I follow for the year up to the last few months?  During the last few months I will use your 7wk swat training program.  Should I just repeat that plan for the entire year or will that break me down too much?

ANSWER

I’d recommend you jump right in with the SWAT/SRT Selection Training Plan.
Take a week off, then work through the plans/order in the Gun Maker packet. These are designed as day-to-day programming for full time SWAT/SRT.
7 weeks out from your actual selection, repeat the SWAT/SRT Selection Training Plan.
– Rob

QUESTION

Continue to love all the MTI programming I’ve tried- cannot give y’all enough kudos. I kind of screwed up my long term programming and just finished valor since I was looking for a shorter distance way to build speed back after injury. Now I’m looking at SFAS in about 9 months- where in the timeline of the selection packet does it make sense to fall in? Appreciate the feedback and thanks for all you do.

ANSWER

Proceed with the plans in the Ruck Based Selection Training Packet, but skip Big 24 and Resilience.
Complete the final plan in the packet directly before SFAS.
– Rob

QUESTION

Hope you had a Happy New Year! I have some questions if you don’t mind. It is admittedly a lot, so please bear with me:
1) Programming design question: Have you tried your Super Squat progression for lifts other than the back squat and bench press? If so, what were the results?
2) My younger brother’s getting started on your programming for the first time. Our goal is to get him to the Virtue Packet and then your Day-to-Day programming. I’m starting him on Bodyweight Foundation since he’s really out of shape and I may have him do another round of it depending on where he’s at at the end. Afterwards, what would be more appropriate intensity-wise? Military On Ramp and then Top 5 Military Exercises or vice-versa?
3) I’m about to start another strength cycle and want more of an emphasis on my posterior lower body strength this time around. For future reference, would the Box Squat and Hinge Lift (and their eccentric variants) be appropriate substitutions to make in the Big 24 and Eccentric Strength plans? Have you found the progressions effective for those exercises? Same question for a density strength cycle, which I’m currently trying to design for myself. This brings me to my next question…
4) I would like to design a strength-focused density strength cycle for myself to do in the near future. It’s my personal favorite among your progressions (surprised you don’t have a density strength-focused plan outside if your Relative Strength Assessment). I’m using your Density Strength design course as well as referencing your other strength plans. Having gone through a couple of your strength plans and looked at the rest, here is an outline of what I have planned so far:
– 7 weeks total (De-load on Week 7)
– 6 total exercises: Box Squat, Hinge Lift, Power Clean, Push Press, Military Press, Weighted Pull Ups (thinking 25# but open to loading recommendations)
– Monday: Box Squat, Hinge Lift, Power Clean
– Tuesday: Military Press, Push Press, Weighted Pull Ups
– Wednesday: Shuttle Sprints, Chassis Integrity (plugging in circuits from your Chassis Integrity plan)
– Thursday: Box Squat, Hinge Lift, Power Clean
– Friday: Military Press, Push Press, Weighted Pull Ups
– I’m open to suggested modifications (i.e. cycle length, schedule, number of total exercises, exercise selection, frequency, etc.)
– I could also use suggestions for Re-assessment weeks
Thanks a lot in advance, Coach. I really appreciate your help.

ANSWER

1. No. The issue is holding the weight and I can’t find any other lifts this will work with.
2. Military OnRamp.
3. Yes – and you could include walking lunges.
4. Hinge and Power Clean both stress the low back – be careful. Know that several base fitness plans deploy the density progression.
– Rob

QUESTION

I and my son have used some of your plans. I am currently a 51 year old LEO male, 5’8″ 192 Lb,
I have worked K9’s all of my career except during the times of working CI’s in dope work.
   My question or problem is, I have a tight and painful core of my lower back to hips. After I rise up from sitting my body looks like a question mark for about 10 steps then I am fine. My shoulders are both jacked up from catching dogs and working dogs. My job description now is a trainer for the section. I do not go out on a daily bases and work my own K9, so basically I’m a professional Easter bunny and hiding items for dog teams to locate. I then sit at a desk and type evaluations and training documents.  The plans I have used in the past are the following: LE on ramp, super squat and swat/srt ruger.  I am in need of a plan that will get me over my tightness and pain so to achieve a better cardio and functional strength program for longevity and comfort?
Thank You for all you do and watch your 6.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan – this will kickstart your fitness.
Follow it up with the plans/order in the SF45 Packet. These plans are designed for high impact tactical athletes ages 45-55.
Mobility/Flexibility issues – MTI is not the place for focused mobility/flexibility programming. Our programming does include mobility work, but it’s focus is fitness. That being said, I’m 50 and have found that if I don’t get up and train everyday – my joints up and down stiffen up considerably. I’ve found movement = mobility.
Also – at 5’8″ and 51 years old, I’d like to see you at about 175-180 pounds. Losing weight/mass will help everything – movement, joints, etc. 90% of bodyfat is diet related – HERE are our nutritional recommendations.
Respectfully,
– Rob

QUESTION

I am about to do your relative strength assessment and program for it. I have a couple questions involving substitution exercises.
I am active duty Navy EOD. I have been training for a community SOF screener and was making good progress. About 12wks ago I came in hot on a MFF landing and injured my shoulder. I quickly went to your single arm injury program and it helped me feel like less of a lazy turd. Ha
I transitioned from that to the single limb strength program and got back at it a bit. The physical therapist has cleared to be return to training for the screener again so I would like to use this as a solid base to get my strength and pull ups back. Problem is, I have trouble with the clean with mobility and strength. Which leads me to my sub questions.
I would like to know if it would throw off the programming to train the deadlift in place of power clean. And for the endurance runs do it with my 50lb ruck. I know that ups the demands on the body but it’s what I need to train for.
Sorry for this being long winded but I appreciate your time.

ANSWER

You can sub the deadlift in place of the power clean – and just follow the power clean progression in the plan. It will throw off the equation significantly, however, as you should be able to deadlift significantly more than you can power clean. I don’t have a conversion for you for the overall score.
Specifically for the deadlift, however, a “good” standard would be a 1RM of 2x your bodyweight.
– Rob

QUESTION

I know this is a very subjective question but what would an average weight be when the program calls for “hard but doable” for things like KB front squat or KB clean. I haven’t done these movements other than with a barbell and dont really know what I should shoot for and I need to buy some more dumbells and KBs.

ANSWER

“Hard but doable” isn’t subjective. It’s the most weight you can use for the exercise but still complete the prescribed reps, unbroken.
Here’s how I would likely end up for 5x KB Front Squat ….
6 Rounds
5x KB Front Squat – increase load each round until 5x is hard but doable
Round    Load
1            16kg
2            20kg
3-6         24kg
– Rob

 

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Arete 1.17.19

by SSD

Military / National Security

U.S. Troops Among Dead in Islamic State Bombing in Syria, NY Times
The Marine Corps’ Most Expensive Helicopter Ever Is Still Riddled With Problems, Task & Purpose
Food pantry opens for employees affected by shutdown at Coast Guard Academy, Military Times
The Army wants drones that make their own networks. Defense News
Navy Leadership Focuses on Sea Power Innovation and a Culture of Excellence, US Navy News
Air Force creates new pitch day to give away $40M to startups, Air Force Times
Iran State Television Says U.S. Is Holding One of Its Journalists, NY Times
Agonising over Afghanistan, The Strategist
Green Berets practice securing remote islands with elite Japanese paratroopers, Stars and Stripes
Police in Florida, Army looking for missing 7th Special Forces Group soldier, Stars and Stripes
Here’s what you need to know about the biggest update to UCMJ in decades, Marine Corps Times
Taliban threaten to end talks with US on ending Afghan war, Military Times

 

First Responder / Homeland Security / Wildland Fire

What You’d Change About Body Armor, Police Magazine
Chicago Police Department Adding More Than 300 New Officers, Officer.com
‘Gangster Rap’ Videos Lead Police to Some of Metro Atlanta’s Most Wanted, Officer.com
What we know about the effectiveness of universal gun background checks, Homeland Security Newswire
New Caravan Forming In Honduras To Head Toward U.S. Border, In Homeland Security
FDNY firefighter competes in The Rock’s ‘Titan Games’ on NBC, Firerescue1
NH bill would revoke police authority to use deadly force during arrests, Police 1
How Americans see illegal immigration, the border wall and political compromise, Pew Research Center
Why We Can’t Log Our Way Out of Wildfires, Backpacker

 

Mountain

Can Alaskan Tradition of Salvaging Roadkill Game Spread to Rest of US?. Adventure Journal
Hiker Completes Second Ever Crossing of Death Valley, Adventure Blog
The North Face and AMGA Team for First Women-only Rock Guide Course, Adventure Journal
Returning to Skiing After Injury? Keep This In Mind. – After blowing a knee, a hopeful skiers goes back to her home hill for the first time, Powder
The Top 25 Ski Areas In The USA [According To Podium.com], Unofficial Networks
This Company Is Changing the Way We Buy Used Gear, Outside
Re-Gram: 9 Photos of Heinous Climber Feet, Climbing Magazine
A Film for Freeride Snowboarders, Outside
This Map Shows in Vivid Color How Territorial Wolf Packs Actually Are, Adventure Journal
Studying Mule Deer Migration in Wyoming, Outside
2019 Preview: Gregory, O.R., and Scarpa, Outside
Experts Say Colorado Backcountry Experiencing Uptick In Female Skiers, Unofficial Networks
Best New Compound Bows from the 2019 Archery Trade ShowOutdoor Life
Ski Patrollers Killed By Avalanche Explosives In The French Alps, Unofficial Networks

 

Fitness / Health / Nutrition

Do Runners Need a Multivitamin?, Breaking Muscle
Keto for Men: 6 Tips to Optimize Your Results, Mark’s Daily Apple
Daily briefing: WHO calls out ‘vaccine hesitancy’ as top 10 health threat, Nature
Nike’s Self-Lacing Adapt BB Basketball Shoe Is Actually Smart, Gear Latest
Phys Ed: How Exercise May Help Keep Our Memory Sharp, NY Times
DIY Birth Control Patch Being Developed, WebMD
Not exercising worse for your health than smoking, diabetes and heart disease, study reveals, CNN
These are the 5 insane body benefits of hitting a HITT class, Health24
Personality type could shape attitudes toward body weight of others, researchers say, Science Daily

 

Interesting

Facebook Algorithms and Personal Data, Pew Research Center
Opinion: I Don’t Like the Jeep Gladiator, Gear Patrol
Citigroup Reveals Its Female Employees Earn 29% Less Than Men Do, Bloomberg
Already Burned Out on 2019? Read These Books., Outside
WebMD Honors Health Heroes Fighting Cancer, WebMD
The weirdest things I saw at CES 2019, the biggest tech show of the year, Business Insider
9 useless body parts that humans no longer need, Business Insider
Exxon Argues For Texas Justice As It Defends Self From Climate Change Lawsuits, Forbes
The Best Smart Alarm Systems That You Can Install Yourself, Gear Patrol
What We Learned From Testing 1,000 Headphones, Wirecutter

 

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MTI’s Correctional Officer Fitness Assessment

by SSD

 

By Rob Shaul

 

We’ve identified 5 Fitness Attributes/Demands for Correctional Officers:

  1. Relative Strength – or strength per bodyweight
  2. Work Capacity – specifically sprinting, and explosive movement
  3. Upper Body Hypertrophy – can be an intimidation factor
  4. Grip Strength – Tactical Speed, Explosive Power, and Agility
  5. Chassis Integrity – functional core strength and strength endurance

In general, a solid fitness assessment should:

  • Effectively assess the major fitness demands of the job
  • Deploy simple exercises using common equipment
  • Be efficient to administer and Easy to Score
  • Not take all day

Below is the MTI Correctional Officer Fitness Assessment. At the bottom, you will find notes which explain the reasoning behind the events, what fitness attribute each assesses, and how to score the assessment

 

MTI’s CORRECTIONAL OFFICER FITNESS ASSESSMENT

Warm Up:
4 Rounds

Get on a scale and weight yourself. Record Bodyweight.

(1) Max Reps Bench Press in 60 Seconds (Men at bodyweight, Women at 75% bodyweight)

Protocol:
6x Reps  Bench Press @ 50% Bodyweight, Then
6x Reps Bench Press @ 75% Bodyweight, (50% bodyweight for women), Then
Max Reps Bench Press @ Bodyweight in 60 seconds

Comments:
60 Second time limit. Athlete can “rest” in the up position, holding the barbell above his chest with elbows locked out. Once he racks the barbell, the effort is over. 

The athlete must lower the barbell until it touches his chest.  The top of the range of motion is elbows locked out. Only full Range of Motion reps count. 

→RECORD YOUR REPS FOR SCORE

(2) Max Reps In-Place Lunge in 60 Seconds holding 25% Dumbbells

Protocol:
No warm up – go right to the timed assessment.

Comments:
60 Second time limit. Athlete can “rest” in the standing position, holding the dumbbells. 

The athlete must lunge to the ground until his knee touches, then back up to both knees being locked out at full extension.  

→RECORD YOUR REPS FOR SCORE

(3) Gi Grip Strength Assessment

Protocol:
No warm up – go right to the timed assessment.

Comments:
Effort ends when the athlete lets go of the towell.

→RECORD YOUR HANG TIME. SEE BELOW TO SCORE:

Hang Time
in Seconds      Score
30 or less            0
31-40                   3
41-50                   6
51-60                   9
61-70                  12
71-80                  15
81-90                  18
91-100                21
101-110              24
111-120              27
121-130              30
130+                    33

(4) Box Jumps in 60 Seconds for Reps @ 20/24” box (20″ for women, 24″ for men)

Protocol:
No warm up – go right to the timed assessment.

Comments:
60 second time limit. Athlete must stand to full hip extension on top of box and step down each rep. 

→RECORD YOUR REPS FOR SCORE 

(5) Max Reps 30/10/30 Keg Lift @60# Sandbag and 48″ Ledge.

Protocol:
No warm up – go right to the timed assessment.

On “Go” complete the max reps in 30 seconds. Take 10 seconds to turn around and rest, then … Complete max reps in 30 seconds facing the other direction.

Every time the sandbag touches the ground counts as 1x Rep. Count total reps. 

→RECORD YOUR REPS FOR SCORE 

(6) Max Reps Prone To Sprint @ 30 feet, in 90 Seconds.

Protocol:
No warm up – go right to the timed assessment.

Athletes start down in the prone position. On “go” athletes come to their feet, sprint down 30 feet to the other cone, turn around, drop to prone, and repeat – sprinting back to the start. Each completed length = 1 rep. Count the total reps.

→RECORD YOUR REPS FOR SCORE.

 

SCORING

Bench Press reps x 1
In Place Lunge reps x .5
Gi Grip Strength Assessment – see scoring chart above
Box Jumps x1
Keg Lift x 1
Prone to Sprint x 1

Here’s an example on how to score the test:


Bench Press – 15 reps = 15 points
In-Place Lunge, 42 rep x .5 = 21 points
Gi Grip Strength Assessment, 88 seconds = 18 points
Box Jumps, 31 reps = 31 points
Keg Lift, 29 reps = 29 points
Prone to Sprint, 19 reps = 19 points

TOTAL: 15+21+18+31+29+19 = 133 points

 

SCORING STANDARDS

The minimum passing score is 60

Points        Score
80-100       Poor
100-129     Good
130+          Great

 

The Chart Below shows how MTI Lab Rats did on the assessment on 1.16.19. the Video below the chart shows them completing the different events.

 

NOTES AND EXPLANATIONS

Bench Press, In Place Lunges
These exercises assess the athletes’ relative strength in a safe, efficient manner. Using bodyweight bench press for men for load, and 75% of bodyweight for women automatically “scales” the loading to the individual athlete.

Gi Grip Strength Assessment
Tests grip strength and grip strength endurance, and to a lesser extent, upper body pulling strength.

Box Jumps
The 60-second box jumps for reps allow us to test explosive power, agility and work capacity with one exercise. This is a deceptively hard event.

30/10/30 Keg Lift
This exercise assesses chassis integrity and midsection strength and strength endurance and to a lesser extent grip strength and grip strength endurance.

90 Second Prone to Sprint
Functional assessment of tactical work capacity.

 

Questions, Comments, Feedback? E-Mail coach@mtntactical.com

 

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The Programming Holy Grail: Progression – Part (3) Endurance

by SSD

By Rob Shaul

I came to endurance programming embarrassingly late in my theory development. When I first started what was then, Mountain Athlete, I was captivated by the shiny, sexy object of gym-based strength and work capacity training. My endurance programming consisted of “run 5 miles” on the weekend.

This was one of my major early programming mistakes and it smacked me in the face as my athletes reported endurance weakness on their mountain days.

 

Endurance Only Programming vs. Multi-Modal Programming

We work hard not to reinvent the wheel at MTI, so when we realized our endurance programming deficit, the first thing we did was buy all the best endurance training books we could and start reading.

We quickly saw that the endurance-only fitness programming for triathletes, marathoners, and road cyclists would not work with the multi-modal fitness demands of our mountain professional and tactical athletes.

Simply put, traditional endurance programming for pure endurance athletes with its linear “base”, “build” and “peak” phases aimed at a specific race didn’t align with the numerous seasons for our multi-sport mountain athletes or the burden of constant fitness for our tactical athletes.

As well, the time traditional endurance training allotted to endurance work left little to no time for us to program the strength, work capacity, and chassis integrity fitness training our athletes also needed.

Two things we did learn from the endurance coaches was to primarily focus endurance training in two areas: (1) short and fast, and (2) long and slow. It’s best to minimize moderate distance at a moderate pace, endurance work.

We also learned the value of sport-specificity in terms of programming. There is little transfer from one endurance mode to the other. So don’t swim and expect it to improve your running. Don’t run and expect it to improve your rucking. Don’t bike and expect it to improve your uphill hiking under load. Deploy your endurance training in the same mode you’re trying to develop.

 

The Efficiency Problem and the Assessment Breakthrough

The efficiency problem arose as we tried to program endurance work in our “base fitness” cycles for mountain and tactical athletes. With the need to train relative strength, work capacity, chassis integrity, climbing fitness (mountain), and tactical agility (tactical), little room is left to squeeze in endurance work.

From the endurance coaches, we learned which endurance programming we needed to deploy emphasize either the short and fast, or long and slow efforts, as well as be mode-specific.

Initially, we simply prescribed distances and paces for athletes to follow. But when deploying this with our own lab rats, it simply was not specific enough to the individual athletes. Some athletes, natural endurance athletes, would not be pushed by the prescribed pacing.

Others, small-lunged soles like me, would suffer attempting the prescribed paces, and often fall short.

Our answer to this problem was an initial assessment. If you’ve followed any of MTI’s base fitness programming, you’ve likely completed a 3 mile run for time, 6-mile ruck for time, 30 minute step up effort for reps, or something similar, the first week of training.

This initial endurance assessment allowed us to “scale” the short/fast effort, and long/slow programming paces for the individual athlete.

Initially, when we deployed this programming we would publish charts with the individual programs, but soon developed our own calculators to make it more simple.

We currently have 3 endurance calculators:

Once the athlete completes the assessment, he/she can enter the assessment distance and his/her finish time, and the calculator will spit out short distance interval pacing, and long, easy distance pacing. In this way, our endurance programming automatically “scales” to the incoming endurance fitness of each athlete.

 

Progressing Endurance in a Base Fitness Cycle

In general, MTI’s short intervals are 1/3 the assessment distance and paced 20% faster than the assessment pace.

MTI’s long/slow efforts are prescribed to be 10-50% further than the assessment distance, and 20% slower than the assessment pace.

For example, Week 1 in the plan calls for a 3-mile run assessment, and the athlete finishes in 30 minutes, for a 10 min/mile pace.

We’d program endurance two days a week, Tuesdays and Fridays.

Tuesday is short/fast work. Specifically, 1-mile intervals (1/3 the assessment distance) at a prescribed 8 min/mile pace (20% faster than the 10 min/mile assessment pace).

Friday is long/slow work, beginning with a 4-mile run (33% further than the assessment distance) at a 12 min/mile pace (20% slower than the assessment pace).

Mid-cycle, we usually program in a re-assessment and then using the appropriate endurance calculator, re-calculate the following paces. Usually the athlete will run the assessment faster the second time, and subsequently, the calculator will spit out faster pacing for the follow-on intervals and long efforts – so he’s continued to be pushed.

Below is an example of a 7-week cycle where we deploy this type of programming in a base fitness cycle:

Over the years, we’ve found this endurance programming approach really effective at increasing endurance fitness in a multi-modal base fitness cycle.

We do have sport-specific, endurance only training plans which deploy more traditional endurance programming, but must still include at least short/fast, intervals based on the run, ruck, or swim calculator.

As well, sometimes we’ll move away from calculator-based pacing, simply to give the athlete a break from that model.

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

 

 

You Might Also Like Gym Based, Multi-Modal Endurance for Mountain & Tactical Athletes

 

 

 

 

 

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Arete 1.10.19

by SSD

Military / National Security

Court Rules In Favor Of Trump’s Ban On Transgender Service Members, Task & Purpose
On the Recommendation to Shut Down the Army’s Peacekeeping and Stability Operations Institute, Small Wars Journal
The Marine Corps May Swap Crunches For Planks On PFT, Task & Purpose
Bolton Puts Conditions on Syria Withdrawal, Suggesting a Delay of Months or Years, NY Times
Key USS Cole suspect killed in US airstrike, Trump says, Stars & Stripes
Kurdish Forces Reportedly Capture 2 American-Born ISIS Fighters In Syria, Task & Purpose
The United States Can’t Rely on Turkey to Defeat ISIS, RAND
Democrats Are Wrong About Defense Spending, The Atlantic
Pentagon chief of staff resigns, The Hill
There is No Military Victory in Afghanistan, The National Interest
I was special envoy to fight the Islamic State. Our gains are now at risk., The Washington Post

 

First Responder / Wildland Firefighter / Homeland Security

How Command Presence Affects Your Survival, PoliceOne
Many hate crimes never make it into the FBI’s database, Homeland Security Newswire
Mental Health And Terrorism: What Are The Links?, In Homeland Security
Congress should learn from Canada on preventing extremist violence, Brookings
Shutdown worsens strain on U.S. immigration system, In Homeland Security
Report: More cops died by suicide than in line of duty in 2018, PoliceOne
Officer Involved Shootings – Collateral Damage , Law Enforcement Today
Wearable Sensors: A Self-Assessment Tool for the Emotional Well-Being of Police Officers, Law Enforcement Today
When Cops Become Addicts: How Police Officers Are Falling Prey to Pills and Heroin, Officer
A quantitative comparison of forest fires in central and northern California under early (1911–1924) and contemporary (2002–2015) fire suppression, International Journal of Wildland Fire
Application of Multi-Disciplinary Analytics in the Selection of Police Officers, Law Enforcement Today

 

Fitness / Nutrition / Health

Global Health: A Virus Even More Dangerous Than Zika to Pregnant Woman, NY Times
Do Blue-Light-Filtering Glasses Work?, Outside Magazine
Why Exercise Is Good for Your Brain, Psychology Today
50% of People Who Think They Have a Food Allergy Don’t. It Might Be This Instead, Science Alert
Exercising more after heart attack tied to lower mortality rates, Physician’s Weekly
Yo-Yo Diets Don’t Work, Science Trends
Exposure to sugary breakfast cereal advertising directly influences children’s diets, Science Daily
Does Late-Night Eating Cause Weight Gain?, Nerd Fitness
The Best Hamstring Mobility Exercises, The Barbell Physio
Sports Science Is Finally Talking About Its Methodology Problems, FiveThirtyEight

 

Mountain

How A Psychologist Understands Human Factors – Here’s how your “dumb heart and lazy brain” are working against you in avalanche terrain, Powder Magazine
Skier Who Died In Colorado Slide Was Participating In Avalanche Course, Unofficial Networks
How The Government Shutdown Is Affecting Federal Public Lands, REI Co-op Journal
Preparing for a Lengthy Hunting Trip, Bowhunting
Why Mountains Make You Dumber, Outside Magazine
Your Health In The Backcountry, Eastman’s Blog
New Device Turns Any Smart Phone Into Satellite Phone (100% Global Coverage), Unofficial Networks
The Backpacker Who Carries Too Much, Adventure Journal
How to Relocate Late Season Bucks, Bowhunting
Shocking Stories of Survival, Outside Magazine

 

Interesting

New California governor tackles drug prices in first act, Reuters
How game theory can bring humans and robots closer together, Science Daily
An Institute For Law And Innovation, Forbes
Days of Reckoning: Blockchain Bloodbath, Forbes
Logging In to Your Bank Account Is Now a $3 Billion Business, Bloomberg
The Suicide of a Great Democracy, The Atlantic
Brexit Bulletin: Extend and Pretend, Bloomberg
Are Some People Just Lazy?, Psychology Today
Here’s how the new US tax brackets for 2019 affect every American taxpayer, Business Insider

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MTI’s Most Popular Videos

by SSD

Through our Youtube Channel, we frequently post videos of exercises, program theories, training sessions, and much more. Below are our most watched, and most popular videos so far.

 

(1) Nutrition

 

(2) Sport-Specific Theory

 

(3) Fluid Periodization

 

(4) Operator Durabilty

 

(5) Burpee Box Jump Horizontal Lap + Sprint

 

(6) Overhead Squat Set-up and Rack

 

(7) Sandbag Mutant Makers

 

(8) XPG Operator Challenge – Range Fitness Portion

 

(9) Sandbag Hold and Farmers Carry

 

(10) Shoulder Sweep Complex

 

 

You Might Also Like MTI’s Most Read Articles From 2018

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Q&A 1.10.19

by SSD

QUESTION

I’m a 37 year old professional firefighter/ paramedic for a large municipal fire department. I’ve been using a 531 strength training template with assistance work for the last couple years with great success in strength gains, but would like to start adding in some more cardio/work capacity training. Can you recommend a plan I can do in addition to my 531 training? I’m not agains trying a whole new plan that would incorporate both either. I would just prefer the strength portion to be mostly barbell based. I have access to kettlebells, sandbags and an entire set of barbell/bumper plates in my home gym.

ANSWER

I’d recommend the plans/order in the Big Cat Packet of Plans. These are designed as day to day programming for Fire/Rescue Athletes, and concurrently train strength, work capacity, tactical agility and chassis integrity.
Start with Jaguar.
– Rob

QUESTION

I am 55 years old.  Literally spent 40 years in the “gym” from middle, high school, college athletics. 8 years as SF soldier. Then did triathlons, heavy lifting, past 6 years in CrossFit. 18 months ago, complete burnout and have not done much since.  I enjoy mtn biking, trail running/hiking and lifting.  Have still done a little of those during my break. Have a home gym with bumper plates etc.

Goal is overall fitness.

ANSWER

I’d recommend the plans/order in the SF45 Packet. These sessions are designed for high impact mountain and tactical athletes ages 45-55. Start with SF45 Alpha.
– Rob

QUESTION

18 months ago I had a hysterectomy to fix a botched c section I had during a massive earthquake here in NZ in 2011. Prior to that I’d had four gynaecological surgeries and IVF. After my hysterectomy I applied for the NZ Army with much discussion with recruiters. I worked hard to rebuild my core and get fit enough. My running was weak but the strength gained was adequate. I used a combination of a very successful personal trainer, training at home and towards the end some CrossFit.
A month ago I headed to Basic and passed the required fitness tests, weapons qualification etc but due to either rubbish timing or the stress of Basic training environment I had a suspected ovarian cyst rupture that got worse and necessitated me leaving training. During this time my surrogate also miscarried our second embryo transfer, so stress was at an all time high. I received wonderful care from the Army and instead of a medical discharge I have what’s called a Return to Unit which allows me to train with them until I am ready to return to Basic training (reservist training generally only happens once a year) Most people would return the following calendar year but as my partner Hamish and I are hoping our surrogate has a successful pregnancy by next November and I am likely to try for Basic 2020 (I’ll be 37 then)
I am meeting with my Specialist this week to pencil in what I suspect will be a quick ‘clean’ up surgery. Instead of getting annoyed at a two year wait to return to Basic I am quietly excited about the prospect of returning even fitter, stronger and faster. I know my running needs work and while I was doing ok, I’d rather return and be near the top of the pack than be average. I lost over 20kg in the past year and still have room to improve my cardio endurance and strength.
I’ve looked at many tactical fitness type programmes. I prefer them to traditional gym / CrossFit programmes as they are better tailored to the requirements of the job. I am also an Urban Search and Rescue responder and do require a good level of strength and fitness for this.
What I’m struggling with is deciding how to build a plan for recovery and rebuild. Especially as a female given the amount of abdominal surgeries I’ve encountered. I’d love to build my upper body strength, running and core and then work on other areas later.
After my last surgery I built up from barely ten crunches to the required 130+ and 2-3 pressups to 15-20. I’d love these to get even better.
Do you have some recommended plans I can work my way through?

ANSWER

I’m not a doctor, and therefore not sure if the programming I recommend here will be too intense. You’ll need to be cautious and smart.
Follow it up with the Military OnRamp Training Plan, then move into the plans/order in the Greek Hero packet of plans, beginning with Hector.
Good luck.
– Rob

QUESTION

Just wondering if you’d have a plan you would recommend to give a good level of general fitness with minimum time spent? For the time poor!

ANSWER

Most of our base fitness training sessions are designed to be 60 minutes long. On the Tactical Side, the Busy Operator I sessions are designed to last 45 minutes and are what I’d recommend.
– Rob

QUESTION

Two questions- If doing relative strength as part of a packet do I move on if I’m not obtaining 4.5 or should I repeat the cycle? Any additional accessory work that can be done to help to help me front squat around.

I’m a tactical athlete and initially scored a 3.97. On the 90% day I couldn’t hit 4 reps of front squat per set. So I focused on just getting through the reps without a time limit. I’m struggling to front squat or clean even close to my body weight. It feels like my low back is the point of failure. Any accessory work that I can supplement to help these lift along? I know this issue will also be the limiting factor for push press and Craig specials in my next cycle. I retest Monday and estimate a 4.3 as every time I do this cycle I make improvement in bench and pull ups. With a 4.3 should I move on or repeat the cycle?

ANSWER

Move on with the programming – don’t repeat.
You’ll get more front squat practice with the Craig Specials – be patient and keep grinding.
– Rob

QUESTION

Looking for some way to assess my condition at the beginning of the year.  Would like to be able to do it quarterly going forward.  What do you recommend?  I’m 55 with two bad knees so need to limit the running to less than two miles or substitute with the bike. If anything I would consider myself as a mountain athlete. Really looking at generally fitness assessment.

ANSWER

Specifically – reduce the run from 3 miles to 1.5 miles, and skip the heavy ruck.
So you’ll still do the strength, work capacity, 1.5 mile run, and 40 minute step ups for reps @ 40#.
– Rob

QUESTION

I’m looking for training plan recs. I patrol full-time in Taos, which is an area that includes some hike-to terrain, biggest walk being about 60 mins. Current goals include basic strength, stability, etc for the ski season, but with an aim to ski bigger lines in the Tetons in April. Maybe compete recreationally in a skimo race or two in February and March. Pre-season training has been fairly limited in terms of focus. Fair bit of mountain biking, including a month-long bike packing trip that’s just concluded. Thanks for any direction you can provide!

ANSWER

– Rob

QUESTION

Upcoming Afghan deployment and trying to maximize my training time; Mission is helicopter and CQB based, so I am leaning towards the urban conflict plan, but wanted to check in –
I’m coming off of many months of minor injuries, sickness, etc, so my baseline (especially work capacity/endurance) is not that great – plus I live below sea level so the altitude is going to be rough.
I also don’t have a ruck sack and will be doing some traveling/using non-CF type gyms, if that makes a difference.
Thank you for everything ya’ll do!

ANSWER

The Urban Conflict Training Plan is best for your deployment – but it’s an equipment heavy training plan and I’m not sure how it will work in with your travel. Given your baseline and restrictions, I’d recommend theBodyweight Foundation Training Plan.

– Rob

QUESTION

Looking for some selection guidance. I am planning on attending HRT selection in May of 2020.

To date I ran the swat selection packet in April/May of 2018, following that I completed big 24, officer sessions and now am working my way through fortitude.  I’m a long time customer and have followed your programming for years; multiple academies, selections and trainings passed because of it so I know it works.

I’m looking for more of an actual plan to follow and peak right like your Delta/CAG selection packet and other packets you have available.

One area I noted myself to be deficient in during previous trainings / selections is the swimming component.

Any guidance you might have would be fantastic, thanks again!

ANSWER

Here’s what I recommend:
Next – Plans order in the Pirate Packet of plans. We have more of these plans on the site for subscribers.
Directly before selection – repeat the FBI Selection Training Plan.
– Rob

QUESTION

I joined the Athlete’s Subscription. Please recommend a beginning program(s) and programs for progression based on my following goals, present status. etc … Thank you.
– Male
– 49 years of age
– 5’7″
– 161 lbs
– Prior ankle surgery ( 1986 ) – weak left side including back, knee & shoulder
– Former Wildland Firefighter
– Recently began combat sports training. 2-3x per week: 1-2 hrs per session.
– PR’s: Front squat: 130 lbs
            Back squat: 155
            Press: 95
            Bench press: 145
            Deadlift: 275
            Oly lifts: Bar only but technique is good.
I have been doing basic lifts for the past 6 weeks at the local YMCA and small home gym.
I am looking for longevity in strength, speed, power, endurance and mobility. I am not ” concerned ” with a bodybuilding physique, PR’s. powerlifting totals, numbers, but do and will keep track and seek progession. I enjoy variety: bar, kb’s, sandbags, ropes, bodyweight, etc … .
I have a 1 year old son. I want to train him/ with him in combat sports, take him mountain climbing/bouldering, take him hunting in varied terrain, in general keep up and play with a growing boy for the next 18+ years.
I had various friends both in the Wildland Fire community and the military use your programs to great success.
Thank you for your time and recommendations. I truly appreciate it.

ANSWER

Start with the MTI Relative Strength Assessment Training Plan, then drop into the plans/order in the SF45 training Packets – the SF45 plans are designed as day to day programming for high impact mountain and tactical athletes ages 45-55.
– Rob

QUESTION

I finished the MTI relative strength assessment plan. I saw big improvements in my squat and bench press. Programing felt great.
I’m scheduled to do an APFT in 8 weeks. I’m planning to jump into the APFT training plan. However, my max pull up was only 5 at the end of it (up from 4) and I’d like it to be a lot more. What are your thoughts on doing a pull up progression plan at the same time as the APFT plan?
Additionally, given my total pull up reps are so low, what is the best way to go about increasing? I did a lot of eccentric pull ups after doing 2-3 sets with reps of 2 then gassing out. 30-40% of 5 is always 2. Should I do the density, volume, eccentric or weighted program? Maybe a mix between the density and eccentric? Given my total reps are so low which one do you think would be best?
Thanks for your advice.

ANSWER

Okay to add pull ups – do the volume programming.
– Rob

QUESTION

Hope you’re doing well. Just wanted to run something by you and get your thoughts. I recently jumped back into training pretty hard and was probably a little more ambitious than I should have been out of the gate. Anyways, I strained my right pec, not too badly, but enough to need to lay off of it for about 4-6 weeks. I was wondering if you might be able to suggest a plan I could piece together to keep training while I heal up. I’d like to keep moving forward on lower body strength and mix that with some conditioning/work capacity but thought you might be able to point me in the right direction.

ANSWER

– Rob

QUESTION

I’m shooting for a PR in a race coming up in February. I currently attend a CrossFit gym for functional fitness, but they don’t spend as much time training the skill of running as I feel like I need to hit a new PR. Do you have any plans that I can use to supplement my other training to help me hit this goal? If so, then how would your recommend I fit it into my schedule?

ANSWER

Weeks 6-10 of our Running Improvement Training Plan focus on a 3 mile effort  – which is the closest I have to a 5K. This is what I’d recommend. You can skip the strength days in the plan  – but do the run days (Mon, Wed, Friday, Sat).
– Rob

QUESTION

I’m going to be doing the running improvement plan because I need to regain a solid base of endurance. My strength is at a pretty advanced level and I don’t want to lose it. My question is, would you advise against replacing the strength workouts, or at least adding in 2 per week, to attempt to maintain my strength and size? Maybe a full-body high intensity, low volume session twice per week with 3-4 days between each, utilizing compound movements and sticking to the essentials. Any thoughts on this would be great.

ANSWER

You could do that, but cut back if you’re not making your prescribed times for the interval runs. Keep the strength volume low.
– Rob

QUESTION

I’m scheduled to start ABOLC on 27FEB. I made a 292 on the APFT about a month ago (PU-75, SU – 84, 2MR – 13:42), so I know that I can pass ABOLC physically. I want to excel physically at ABOLC and be as physically prepared for Ranger School afterward.
I have Air Assault School scheduled from 07-18JAN. That gives me four weeks until Air Assault and then 5 weeks after Air Assault to prepare for ABOLC. I’m not too worried about Air Assault because rucking has never been too strenuous for me (I’ve done a few 12 milers in under 3 hours) and I can climb a rope fairly easily.
I’ve been looking through the plans and I was thinking about conducting Humility until Air Assault, with some rucks added on Saturdays; and then conducting the IBOLC Plan after Air Assault.
What are your thoughts?
Just for S.A.
-There are 3 APFTs during ABOLC, all counting towards the OML
-The Ranger Physical Assessment (RPA) is conducted within the first weeks to see if LTs can make it into the Ranger School Preparation Program at ABOLC

ANSWER

Your plan is solid. Good luck!
– Rob

QUESTION

I am trying to understand how your training plans can be modified to help one who is missing some of the equipment. I am a 60 years old and want to work in my garage.

I have the following

  • Dumbbells
  • TRX
  • Boxing bag
  • Jump Rope
  • Some Kettlebells (More after Christmas, I hope)
  • Pull up Bar (Post Christmas)
  • Stationary Bike

I have been active most of the time, but into a slump over 2018. I have done Irontribe, similar to Crossfit, for 1 ½ yrs. until mid-2017. Also any suggestions of other equipment is appreciated. Battling sore shoulder since March.

ANSWER

We have several limited equipment training plans for you to consider – each has a required equipment list you can match to your equipment.
But first, I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I would like to  gift a plan or subscription to my husband.  I’m unsure on which would be the best fit for him.  He is a Special Agent with Homeland Security Investigations assigned to our advance training facility based in Fort Benning.  On a daily basis he is on his feet for long hours instructing firearms, defensive tactics or special response tactics to our agents.  He will always get his workout in since fitness is a priority to him and one of his main roles as an instructor is to provide the daily PT sessions to the Special Response Team candidates during the three week school.  He PT’s with them and participates in all the team challenges so he needs to be at peak physical condition in order to LEAD.  In preparation for these schools he will normally increase his cardio and body weight movements.  When these schools are not in session he focuses on more weight training and complex movements for increase strength and mass.  He is 6’3” and stays around 190.  He has a great metabolism so as soon as the cardio increases he slims down quickly and he really needs to be determined to gain weight.  His current routine consist of body weight Tabata workouts, 5-3-1 weight lifting, a sprinkle of metcon’s and walks/sprints with weight vest. We have an infant son so when he is off the clock he still needs to have energy for dad time.  I know this is a lot of detail and I hope it helps in your recommendations.  I’m leaning towards the subscription so he can have access to everything and tailor for what works best for the type of training he is conducting at the time but I also know that sometimes too many choices can lead to too much random programming without a goal.

ANSWER

I’d recommend the Gun Maker Packet of plans for your husband. These are designed as day-to-day programming for full time SWAT/SRT – and concurrently train strength, work capacity, chassis integrity (core), tactical agility and endurance. Sessions are designed to last 60 minutes.
– Rob

QUESTION

As long as I can remember, it’s been my intention to try out for SF once pinning captain. I was training up while deployed to Kuwait but severely injured my back in the gym while doing power cleans (about one year ago to date), forcing me out of the gym for almost four months. Since returning stateside in June, I injured my back again while merely standing up from a chair (and I’m only 29). I’ve since had two separate sets of X-rays taken, both of which were negative for fractures/ruptured discs. Based on your experience, do you think the lower back plan will sufficiently strengthen and “injury-proof” my back?

On a similar note, I recently started experiencing moderate pain in my right shoulder when benching and doing heavy shoulder exercises (it hurts most during flat bench but hurts significantly less during incline bench. Go figure.). The pain’s increased enough to preclude me from benching heavy. I’ve since visited a physician who tested me for impingement syndrome (prognosis: negative) and then told me that my pain could be attributed to anything from tendinitis to calcification on my clavicle.

And now for my questions: have any of your athletes developed shoulder issues from heavy benching? If so, how have you remedied said afflictions? Any recommendations you can provide would be much appreciated.

ANSWER

Back? Overall we’ve had good success with the plan – but everyone is different and I’m not sure where you are in your recovery. I’d recommend starting with our Core Strength, Bodyweight Only Training Plan, then move to the Low Back Fitness Training Plan.
Shoulder – impingement would have been my first guess – but since it’s not that I have no idea. The Crossover Symmetry system has a good reputation with crossfit athletes and baseball players – and you may want to look into it. We’ve had only mixed success with it.
– Rob

QUESTION

I have had good success using UMH and hypertrophy for skinny guys. I have gotten a little fat from the two months of bulking. Do you recomend a plan that trains strength and volume for cutting? Do I need to keep volume around the same to maintain the mass? I also do jiu jitsu several times a week and will probably throw in some runs and swims to help with calorie restriction.
Thank you!

ANSWER

Work capacity is the preferred method for cutting fat, not lifting.
You’ll need to keep training hypertrophy volume likely 1/2 the time to keep the mass.
– Rob

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Arete 1.3.19

by SSD

Military / National Security

Saudi Arabia Denies Issuing American Weapons to Sudanese, NY Times
Military eyes fast new replacement for Blackhawk, Stars & Stripes
Trump Gives No Timetable For Syria Withdrawal, Vows To Protect Kurdish Fighters, Task & Purpose
Bruce Klingner: U.S. “No Further Along on North Korean Denuclearization” Since Before Summit, The Heritage Foundation
Pentagon’s top financial officer to take over No. 2 post at department, The Hill
The World in 2019: A Conversation with CFR’s National Intelligence Fellow, Council on Foreign Relations
New in 2019: The Army and Marines will test-fire next-gen weapon prototypes this summer, Marine Corps Times
Acting SecDef Shanahan’s First Message: “China, China, China.”, Breaking Defense
Marines Use Case Methods to Test Leadership Skills, RealClearDefense
Time to Get Out of Afghanistan, RealClearDefense
China’s Military Priorities for 2019: Training and Preparing for War, Real Clear Defense

First Responser / Wildland Firefighter / Homeland Security

How we built a tool that detects the strength of Islamophobic hate speech on Twitter, Homeland Security Newswire
Terrorism lawsuits threaten lawful speech: 2018 in review, Homeland Security Newswire
Facial recognition could make us safer — and less free, The Washington Post
The Human Capital Consideration of Recruitment and Retention, Officer
Research Shows that 158 Police Officers Died by Suicide in 2018, Police Magazine
Chicago gun violence decreases double-digit for a second year, Police One
Modeling the spread of the Camp Fire, Wildfire Today
2018 a year of wildfires, continued need for firefighter recovery strategies, FireRescue One
Traffic stop safety: Tactics to keep officers safe, Police One
How intelligent computing can help win the war on crime, Police One

 

Fitness / Nutrition / Health

Excess Weight Contributes to More Than 7 Percent of Cancers, NY Times
The Best Diets to Lose Weight, Ranked, Men’s Journal
Living a stronger and longer life: What scientists are learning from worms, Science Daily
Drug companies greet 2019 with U.S. price hikes, Reuters
A New Study Shows Giving Up Alcohol for a Month Can Unlock Lasting Health Benefits, Men’s Journal
Stand More, Lounge Less? Don’t Do It to Lose Weight, NY Times
Fat-burning zone is a myth in weight loss, The Washington Post
Hangover Cure? Scientists Debunk 5 Popular Alcohol Myths, Inverse
Sprinting, fartlek and Romanian deadlifts – how to get better at running, The Guardian
Is Cold Weather Exercise Healthier?, NPR

 

Mountain

The Future Of Mountain Guiding Is Women, Arc’teryx
Understanding Sleeping Bag Temperature Ratings, REI Co-op Journal
Top 10 Hunting Controversies in the Last 30 Years, Bowhunting Blog
Antarctica 2018: O’Brady and Rudd’s “Unassisted” Status Called into Question, The Adventure Blog
Human Waste, Trash, and Vandalism Hit National Parks During Shutdown, Adventure Journal
The Man Behind Most of the Ski Maps in America, Outside Magazine
10 Times We Redefined Human Limits in 2018, Outside Magazine
Here’s a Peek at the Climbing Wall Tommy Caldwell Built in His Garage, Adventure Journal
Tragedy in the Alps, Outside Magazine
Anna Soens reframes the conversation on athletic achievement in the mountains, Backcountry Magazine

 

Interesting

These Migrants Rescued Greeks From the Sea. Their Reward: Citizenship., NY Times
Year in Review: Cyber Threats and the Mid-Term U.S. Elections, Council on Foreign Relations
Debating a World Reorder, War on the Rocks
Chinese Spacecraft Nears Landing on Far Side of Moon, NY Times
How economic theory and the Netflix Prize could make research funding more efficient, Science Daily
Mystery of Yemen cholera epidemic solved, Science Daily
Five Ways to Look at Apple’s Surprise Bad News, The Atlantic
A Close Look at the Most Distant Object NASA Ever Explored, The Atlantic
Netflix slammed for pulling an episode of Hasan Minhaj’s show that was critical of Saudi prince, Salon
Are Community-Based Shared Scooters The Next Decentralization Success Story?, Forbes

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MTI’s 10 Most Read Articles from 2018

by SSD

 

MTI’s 10 Most Read Articles from 2018

 

(1)  What Does it Mean to be a Quiet Professional?

(2)  First Responders: Why do you tolerate unfit Police and Firefighters?

(3)  7 Major Problems with the Proposed Army Combat Readiness Test & Our Proposed Replacement for the APFT

(4)  The 5 Types of Tactical Athletes & Their Fitness Demands

(5)  5 Run/Ruck Training Thumb Rules You Can Use

(6)  20 Great Reads

(7)  5 Killer Fitness Challenges

(8)  The Relentless Pull of Douchebag Gravity

(9)  Most Proven Work Capacity Training Events by Athlete: Mountain, Military, LE, Urban Fire/Rescue, Wildland Fire

(10)  MTI’s Tactical Athlete Work Capacity Assessment

 

 

 

You Might Also Like MTI’s Top Selling Plans of 2018

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MTI’s Top Selling Training Plans for 2018

by SSD

MTI’s Top Selling Training Plans for 2018

  1. Athlete’s Subscription
  2. APFT Training Plan
  3. Bodyweight Foundation Training Plan
  4. Running Improvement Training Plan
  5. Core Strength Bodyweight Only
  6. Military On-Ramp Training Plan
  7. Fat-Loss Training Programm
  8. Humility
  9. Hypertrophy for Skinny Guys
  10. Chassis Integrity Training Plan
  11. Big 24 Strength Training Program
  12. FBI Special Agent PFT Training Plan
  13. 2-Mile Run Improvement
  14. Army Combat Fitness Test (ACFT) Training Plan
  15. 3-Week Push Up & Pull Up Improvement Training Plan
  16. Low Back Fitness Training Program
  17. Ranger School Training Plan
  18. 30 Minutes per Day Dryland Ski Training Plan
  19. Ruck Based Selection Training Plan 
  20. 357 Strength 

 

Learn more about our Plans and Subscription HERE

 

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