Page 118 – Mountain Tactical Institute

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Arete 11.22.18

by SSD

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Q&A 11.22.18

by SSD

QUESTION

First I wanna say thank you and let you know I passed the US Forest Service Smokejumper selection course, and I feel that using your program definitely prepared me for the course.

Second, I wanted to ask you what program would be best for Pro Ski Patrol.( Currently working through Monster Factory, then will roll into in season ski maintenance. )

Hiking with weight, skiing with loaded toboggans, throwing 1 to 5 pound explosives, lifting patients, climbing towers, tech rescue, shoveling snow and of course lots of skiing.

Third, how do you do your unit pricing, I’ve spread the word to quite a few of the guys on patrol and are interested in your programming.

ANSWER

This close to the ski season I’d recommend you switch from Monster Factory Strength to the Dryland Ski Training Plan.

Monster Factory Strength is a summer strength focused plan we used with our freeski team. But directly before the season, they completed the Dryland Plan – which is what you should be doing now.

The Dryland Plan is intense, includes upper body and core work, and will prepare you for Patrol.

– Rob

QUESTION

Been running and working out all my life looking at the SF45-55 plans is it progressive A-D or is each stand-alone? I hunt, fish, backpack, run, kayak, ski, do shooting sports, tactical training. I’m VP Security for a major company, former Marine and OGA.
I’ve been doing your Marine PFT Plan with my son who is putting his package in for USMC OCS just finished a second 6 weeks without improving much – 8 pull-ups 80 sit-ups 24 min 3 mile, but I like the plan and I am in better shape. Can do a lot more sets of pull-ups than before! My 22 year old son has improved a lot on your Marine PFT plan though.

ANSWER

The SF45 Alpha – Delta plans are not progressive. Each can stand alone. However … if you don’t know where to start, make it simple and start with Alpha.

– Rob

QUESTION

I have a question about scaling. My 13 yr old daughter would like to start working out to increase her fitness level. She has a very limited athletic experience, and as a starting point I suggested that she start out with BW foundations. To help motivate her I said I would do it with her.
My question really pertains to the runs. The initial workout calls for a 1.5 mile run and the run calculator is based off that time. Right now the 1.5 is a bit ambitious for her, so I thought I would scale it to a mile or something manageable. If scaling the run is an option how should I do for the rest of the workouts.

ANSWER

Best would be to complete the 1.5 mile and run/walk as necessary.

You could scale down to .75 mile and half the rest of the run programming in the plan.

No need to scale the bodyweight progressions. Some of the other programming – esp. work capacity stuff …. you’ll need to apply common sense.

– Rob

QUESTION

My question is about practical preparation for pre-Ranger and Ranger school for a 35-year-old female, 5’ 1”, 135 pounds.

I’ve been a long time follower of your plans and have had great experience with the APFT plan to start and have been doing various programs and operator sessions for a couple of years now. My training hasn’t been perfect and often lacks focus, and I end up jumping from plan to plan but my fitness is pretty consistent.

My timeline to go to pre-Ranger is June 3, 2019 and pending the results of that I would go to Ranger school in July of next year. I’ve looked at the Ranger school prep, understanding it is for the immediate eight weeks prior to school, I don’t want to wait that long because I know by looking at that plan it is too much for me right now.

Could you recommend a progression of plans to start with and keep me consistent over the next seven months?

Currently…

Pushups: 65
Sit-ups: 85
2 mile: 14:00
5 mile: 43:45
Chin-ups: 8

My known witnesses are upper body strength and rucking long distances. I appreciate your time and truly believe you provide a great platform for fitness references, anytime I leave I always end up subscribing again.

ANSWER

By my count, there are 32 weeks before June 3. Here’s what I recommend –

Weeks Plan

1-8 Ranger School Training Plan (Yep, hammer this out of the gate)

9 Total Rest

10-16 Fortitude

17 Total Rest

18-23 Humility

24 Total Rest

25-32 Ranger School Training Plan

Doing the Ranger School Plan now will make it easier and lead to more gains the second time through before Pre-Ranger. Your “gate” fitness assessment – esp. push ups is the first Crux of Ranger School – but it is for everyone. Next is the 12 mile ruck …. and this is where your size/weight can limit you. Key here is rucking – esp. ruck running, likely the majority of the 12 miles. This takes fitness, practice and mental resilience.

– Rob

QUESTION

Good evening Coach. I’ve used your programs in the past and really liked them and figured I would start back into them. I graduated Army basic training a few weeks ago and am now in AIT were I finally have access to a weight room again, the only problem is I’ll typically only have 40 minutes to a hour to train in the evenings and on some days we aren’t allowed in the gym at all. We typically have PT in the mornings(running Monday, Wednesday, Friday and pushup/sit-up drills on Tuesday and Thursday). I was looking as to which of your programs you’d recommend? I feel like I’ve lost a lot of strength since I have lifted in about three months, however my APFT numbers are pretty strong: 94 push-ups, 108 sit-ups, and a 12:13 2 mile. Looking forward to the “fun” some of your sessions provide.

ANSWER

I’d recommend the Monday, Wednesday, Friday sessions from the MTI Relative Strength Assessment Training Plan. These won’t double up with your PT, take 40-45 minutes, and focus on strength.

– Rob

QUESTION

I just a bought subscription, and I really enjoy the plans. I have been going through the Army APFT improvement plan and that has really helped me get back in shape (as it has been a little while since I have trained seriously).

I am going to go to college in January to start Army ROTC there. My end goal is to be a US Infantry officer, and to make it through Ranger School. I was planning on using the “virtue series” packet to help me train throughout my years in college, but I am not quite sure how to go about it.

The Army ROTC up there has PT on Mondays, Wednesdays, and Fridays, and I am trying to figure out the best way to train around that. I have a few ideas but I was wondering which one you would suggest:

1) I can go through the plans (starting with “military On-Ramp”) only doing three sessions a week on Tuesday, Thursday, and Saturday. I would make it though one training plan each semester.

MON: ROTC PT

TUE: Military Athlete Session 1

WEN: ROTC PT

THU: Military Athlete Session 2

FRI: ROTC PT

SAT: Military Athlete Session 3

SUN: TOTAL REST

2) I can go through the plans as written, then on days I have PT with ROTC I can just go to PT and then do the session right afterwards. The problem with this one is that I don’t want to go over-board and cause an injury.

MON: ROTC PT + Military Athlete Session 1

Tuesday: Military Athlete Session 2

Wednesday: ROTC PT + Military Athlete Session 3

Thursday: Military Athlete Session 4

Friday: ROTC PT + Military Athlete Session 5

Saturday: Swimming Or Light Cardio

Sunday: Rest

3) I was thinking about doing one double day on like Saturday or something, then just one a day the rest of the week.

MON: ROTC PT + Military Athlete 1

TUE: Military Athlete Session 2

WEN: ROTC PT

THU: Military Athlete Session 3

FRI: ROTC PT + Military Athlete Session 4

SAT: Military Athlete Session 5

SUN: Rest

OF course these plans would be altered as I would taper down to prepare for a APFT Test.

what would you suggest?

ANSWER

Until you know the intensity of your PT, go with Plan 1.

– Rob

QUESTION

After a couple of months break from running, I’m starting to train again for a 21km trail run January next year. To help me, I’ll be purchasing the Running Improvement Plan.

I’ve done several trails run before, and I do realize that I need to incorporate strength training in my program. I can’t decide between the Bodyweight Foundation Plan and the Core Strength Bodyweight. I was initially thinking of getting the Bodyweight Foundation, but I’m not sure if it will work concurrently with the Running Improvement plan. What do you recommend?

Some points to consider:

1. no access to a gym; i’ll be working out from home

2. aside from running, run drills/workouts, I’ve almost no experience in strength training

3. I want to strengthen my hips/glutes, core, and improve my balance (I’ve been prone to spraining my ankles)

4. since it is a trail run, I want to be stronger for the uphill and downhill running as well

5. I’m not a competitive runner, but I would just like to run be able to run strong and see some improvement

Thanks a lot!

ANSWER

The Running Improvement Plan includes 2 days/week of limited equipment strength training. You don’t need to purchase another plan.

– Rob

QUESTION

Found out this morning that I’m going to the Winter Mountain Leader’s Course. I report on Jan 7 which is 11 weeks away. I’ll do your Mountain Warfare School plan 6 weeks prior to starting – any recommendations for weeks 1 through 5?

For reference: I’m about a month post graduation from IOC, during which time my focus has been unloaded running and pull-ups to prepare for my next PFT (now the PFT is not my primary concern). The only weightlifting I’ve done in the past four weeks has been front and back barbell squats, twice a week, low weight high reps (nothing above 135) in an attempt to give my back some recovery time but maintain some work capacity. I’ve done no rucking. I’ve incorporated sand bag getups into my workouts about twice a week.

Any advice is appreciated, looking forward to hearing from you, thanks.

ANSWER

I’d recommend Hector until you start the Mountain Warfare School Training Plan.

Hector is the first plan in our Greek Hero series of plans for military infantry/SOF and is designed as day to day fitness for these types of tactical athletes. These plans concurrently train strength, work capacity, endurance (run/ruck), tactical agility and chassis integrity.

– Rob

QUESTION

I’m sick of people telling me what to do, what I can’t do. For a couple of years I’ve just been roaming around. Now I come to the phase where I actually know what I want to do. My goal is to be selected in one of the Swedish Special forces selection.

I haven’t been training or doing any workout for over a year. I’ve become lazy, making excuses for not taking action. This stops now. In the past I’ve done some training. I’ve trained BJJ for a little bit more then a year. Before that I were doing strong lift 5×5 training program and other gym exercises. But without any specific goal. I were in fairly good shape, but lacked motivation to push myself more. I mostly trained BJJ cause of my friend told me that I would like it. It was fun indeed but now really my own decision. If you understand what I mean?

My goal is a big goal, my age doesn’t make it easier. I’ve turned 32 years this year. I am over weighted 175 cm long and weight is around 96-99 kg. If I would go for a run 5 km my knees will hurt like hell most probably. That is my situation now.

I come across your site while googling on different army selections training. I’ve read about some different training programs and found out RUCK-BASED SELECTION (SFAS) TRAINING PACKET. To be realistic I would most probably not hold out the first week, if I would the risk for injuries would be to great. Any injury could result in 2 or more weeks off training.

I’m figuring out that I should start with the fat-loss program and after that start the bodyweight foundation program. When completed both those programs, see where I am and start a more intense program.

ANSWER

Skip Fat Loss and start with the Bodyweight Foundation Training Plan.

Then complete the Ruck Based Selection Training Packet.

– Rob

QUESTION

I’ve been a fan of your site for years, and at some point I even purchased a mountaineering program. Here’s what I’m looking to do:

Mid-December: A 2-3 day mountaineering trip similar to Rainier, but we’re doing it fast and light.

Mid-February: Technical alpine and mixed climbing trip to the alps.

Constraints: I won’t have access to a climbing gym until after the trip. I’ll be hard-pressed to find a great spot for powerlifting, but I can get access to a rack.

So… I don’t want to just do a typical mountaineering/running plan because it will really deemphasize upper body work, and leave me stuck when I got to get to February. Ideal plan:

– Heavy emphasis on core/legs/endurance

– Enough focused upper body work to keep it going.

ANSWER

Climbing Rainier and a technical ice/mixed trip to the Alps are two different fitness events.

Best would be to complete the Rainier Training Plan now to prepare for your December Trip. It is a limited equipment training plan – you’ll need a sandbag – and also includes upper body work (bodyweight) – but the focus is on uphill movement endurance.

Post Rainier, the plan I’d recommend somewhat depends upon the type of Alps trip – specifically the approach distances. If the approaches are minimal, complete the Ice/Mixed Pre-Season Training Plan.

If the approaches are long, complete the Expedition Mixed/Ice Training Plan.

Both the Ice/Mixed plans currently require strength training equipment.

– Rob

QUESTION

I was recently hired by the Secret Service as a UD Officer. I am preparing for ERT tryouts (Emergency Response Team) do you have any knowledge about their team or how to prepare? Do you have a program for the USSS ERT team? I appreciate your help!

ANSWER

No – we recently completed a plan for the USSS CAT, but not ERT. I’d recommend our SWAT/SRT Selection Training Plan.

– Rob

QUESTION

I’ve bought several of your plans over the years. You and your team do amazing work and I recommend your site to folks all the time. I’ve been an Army Reservist for 8 years, and now I’m going through the Diplomatic Security Service (DSS) pipeline. I have zero problems with the test, but am trying to find the best way I can blow it out of the water while also making strength and work capacity gains. The test is 2 minutes push ups, 2 minutes sit ups (more like crunches), and 1.5 mile run. On our first test, I did 84 pushups, 90 situps, and did my 1.5 mile in 9:15. I’d like to get to 90 pushups, 110 situps, and finish my run in 8:30.

In addition to the above, I’d like to make some strength and work capacity gains. I typically bench 4×215, squat 4×305, and deadlift 3×335. I am 195 pounds and 6’4″ with a thin frame. I’m currently at FLETC for the next 3 months and have access to their great facilities. Any advice on which plan(s) I should purchase and follow? Thank you for any advice!

ANSWER

The problem with combining PT-Focused programming with extra work is the extra work will negatively affect your PT progression work. The bench press work, for example, will affect your push up progression.

It’s best to complete the PT test focused programming alone the 3-6 weeks directly before your test, then drop back into more general programming.

If you’re stubborn, and want to do it anyway, I don’t have a set plan for you – you’ll have to combine a couple plans and either do 2-a-days, and/or alternate sessions … PT plan Monday, strength plan Tuesday, etc.

For your PT Plan, Complete the DEA PTT Training Plan, but skip the 300m work.

For your strength plan, complete the strength sessions from the MTI Relative Strength Assessment Training Plan, but skip the work capacity efforts and replace the front squats with back squats and the power clean with the deadlift.

– Rob

QUESTION

Current active duty USMC 0331. EAS in 6 months, just enough time to recover from this surgery. At the 3-4 month mark the physical therapist expects me to be doing regular training regimens such as calisthenics. I have a history of CrossFit training but I’d like to start with body weight training, getting away from Olympic Lifting and Crossfit. What program would you recommend to get back to the type of shape I need to be in to train tactics and BJJ. Without irritating the shoulder?

ANSWER

Bodyweight Foundation Training Plan.

Be smart/cautious with your shoulder.

– Rob

QUESTION

I am an active duty Marine and a volunteer assistant coach/strength and conditioning coach for a local Division III field hockey team. First and foremost, I think this site is amazing and the time and effort put into building all these programs is beyond belief and very much appreciated. Next, I am looking for a program that will enhance my female athletes at the college level primarily focusing on sprint/endurance, upper body, and grip strength needed for the game. The Athena program is great but it is geared towards high school females, do you have a program similar to this that will be beneficial to my college level girls or should I just add reps in order to push and challenge them? Any assistance in this is greatly appreciated. Thank you.

ANSWER

Immediately post-season, I’d recommend you focus on strength – specifically the MTi Relative Strength Assessment Training Plan, which is an assessment-based strength training plan. The plan includes 2 days/week of some short work capacity and mid-section work, but the focus is on classic, barbell strength in the weight room.

Follow it up with the plans/order in the Country Singer Packet 1 – these plans concurrently train strength, work capacity, chassis integrity (core) and endurance. These would be great general fitness programming for your team before they push into their focused pre-season training.

– Rob

QUESTION

Do have plans appropriate for teenagers? My 13 y/o boy could use a structured plan for strength and stamina.

ANSWER

Bodyweight Foundation.

– Rob

QUESTION

I am very interested in the fitness plans you guys provide, however I am looking for a program to help guide me to get in shape for Ice/mixed climbing and back country skiing and I am not sure as to which plan will best help me achieve these goals. Any insight or suggestions?

ANSWER

I don’t have a plan which combines bc skiing and ice climbing.

I have a Backcountry Skiing Preseason Training Plan and an Ice/Mixed Pre-Season Training Plan.

The closest mix would be the Expedition Ice/Mixed Training Plan.

My recommendation to you would be to focus on the sport you do most and complete that specific plan.

– Rob

QUESTION

I have a question in regards to training.

I had a ACL and Meniscus surgery on 18 SEP 18. I was wondering what would be
a good plan to start working out. Any help would be much appreciated.

Thank you very much.

ANSWER

Training Plan for Athletes Suffering Leg Injury. This plan doesn’t train your injured leg, but rather trains the rest of your body around the injury.

– Rob

QUESTION

I recently completed the Chassis Integrity plan. It was used as a supplement to my primary Starting Strength workout program. The results were outstanding. What would be the next progression or program? Or should I look to re cycle the Chassis Integrity program with different input/weight/rep schemes?

ANSWER

I’d recommend Resilience – but don’t double up with anything. Do it in isolation.

– Rob

QUESTION

I hope yall are doing well. I’m turning 40 on Wednesday this week.
I’m 5’8 weigh in at 205 with a 38 inch waist. In the last 4 years I’ve done
Starting Strength, Crossfit, Soflete and Barbell medicine programing. I’ve
focused on big lifts and going as heavy as possible. It did make me strong
but sadly I always feel aches and pains everywhere and I have gotten tired
of the Weight lifting circus. I’m hitting a hard reset on my fitness life.
I want to focus more on mastering my body and increasing my work capacity.
I also realize I need to focus on my nutrition to get some weight off. So
what is a good weight range for a guy of my size? And I have your bodyweight
foundation program. Once I’m done with that what would you recommend for
the next year of programing to accomplish my goals?

ANSWER

At 5’8″ and 40 years old, I’d like you at 175 pounds.

Country Singer Packet I after Bodyweight Foundation.

– Rob

QUESTION

Currently I am in Army ROTC and weight train about 3-4 days a week and run about 2-3 days a week on average, outside of my morning PT . The most mileage weeks I have had are around 14 and the least mileage is around 5. I’m looking to improve my 3-5 mile run time and I am around a 37:00 for my 5 mile. I also would like to maintain my strength/improve if applicable. I have been on this similar lift/run routine for about 5 months and need something new to improve and follow. I would appreciate any advice on which plan/combination of plans would work best for me. Thank you for your time.

ANSWER

We have a focused 5-Mile Improvement Training Plan and our Running Improvement Training Plan includes focused work on the 3-Mile.

I’d recommend the Running Improvement Training Plan – as it gives you the most options and you can use specifically for the 1.5, 3 and 6-mile distances.

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Dryland Ski Cycle Adds Quad Muscle, Cuts Overall Weight from Lab Rats

by SSD

Above – this cycle included leg blasters in a weight vest for a few unlucky lab rats ….

This article was first published in November 2018.

By Rob Shaul

Backcountry skiing has already begun here in the Tetons, and next week, the local resorts open. At MTI, this week my lab rats completed our intense, 7-week Dryland Ski Training Cycle.

I use these fall cycles to not only prepare our local pro skiers and others for the ski season but also try and test new programming.

But in designing the cycle, and from past years’ experience, I knew the programming would likely have a hypertrophic effect on quad size (add muscle), and wanted to assess the change.

In an earlier article, I described the programming details and changes for this year’s effort. Overall, the cycle was sport-specifically designed to prepare athletes for lift assisted alpine skiing, backcountry skiing, and side-country skiing. It had a significant emphasis on building eccentric leg strength, leg lactate tolerance, chassis integrity, and uphill hiking/skinning endurance.

As well, two days per week the plan had some room for some upper body work, and the programming deployed hypertrophy volume for this upper body work (sets of 10-15 reps).

Pre-cycle, we assessed the bodyweight and average quad circumference of over 20 lab rats. Ten lab rats were still standing at the end of the cycle after attrition (two to pre-existing injury), others either quit or couldn’t keep up with the programming.

The programming had a significant work capacity and endurance component, so I was curious how the fat-burning effect of this programming would balance out with the hypertrophy effect of the leg and upper body work.

Four of the 10 lab rats lost weight during the cycle, 5 gained weight, and one saw no change. Overall, the average was a small .6% weight loss.

Eight of the 10 lab rats who completed the entire cycle added quad muscle – with the overall average increase of 4.3% or about 1 inch. Two lab rats actually lost quad circumference. One (Emily) lost the most weight during the cycle, and it’s possible this loss quad size was fat. The other (Abby) gained overall weight during the cycle but had a significant body composition change – from fat to muscle.

The true effectiveness of the programming we won’t know for a few weeks – after the lab rats get out on the slopes and report back their early season fitness.

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

Learn More About MTI’s Dryland Skiing Training Program

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Arete 11.15.18

by SSD

Military / National Defense

U.S., Turkey Conduct Second Joint Patrol in Manbij, Small Wars Journal
What Will the Next-Gen US Army 6.8mm Round Look Like? Tactical Life
Army Push to End a Peacekeeping Institute Sparks Wider Debate, Small Wars Journal
A female soldier has made it through the Army’s Special Forces selection, Army Times
The Most Elite US-Trained Forces In Afghanistan Were Routed By The Taliban, Task & Purpose
Price tag of the ‘war on terror’ will top $6 trillion soon, Defense News
Malmstrom fires security forces squadron commander, Air Force Times
Lockheed gets $6B downpayment to start F-35 block buy, Defense News

Homeland Security / First Responder / Wildland Fire

Superbugs kill 33,000 in Europe every year; drones to fix unsolved-murders; some (unspoken) rules for cyberwar, and more, Homeland Security Newswire
Iran may launch cyberattacks in retaliation for new U.S. sanctions, Homeland Security Newswire ‘He died a hero’: Calif. sergeant dies responding to active shooter, Police One
Despite recent violence, Chicago is far from the U.S. ‘murder capital’, Pew Research
Retired Fresno Police Captain Involved in Copicide, LE Today
Firefighters battled the Sierra Fire under harrowing conditions, Wildfire Today
Police Frustration Is Rising, LE Today
California Guard troops search for more wildfire victims; 56 dead, Air Force Times

Mountain

Americans Voted Overwhelmingly to Protect Wild Places, Outside
These Women Just Paddled and Hiked 1,200 Miles Across the Frozen Yukon, Adventure Journal
Finding Home in the West—by Smokejumping, Outside
Climbing and Outdoor News from Here and Abroad – 11/8/18, AAI
[WATCH] This 11-year-old definitely skis better than you do, Freeskier
The Five Stages of Hunting, Field & Stream
How and Why Jackie Paaso Got Her Own Ski Film Made – Paaso just wrapped up a two-year film project with fellow FWT athlete Eva Walkner—and it wasn’t easy, Outside
The 12 Best Jobs in the Outdoor Industry and How to Get Them According to Backpacker, The Adventure Blog
How Much Do You Think About a Brand’s Values When You Buy Their Gear? Adventure Journal

Fitness / Nutrition / Wellness

Where Are the Women in Sports Science Research? Outside
FDA to announce ban on flavored e-cigarettes as soon as next week – Washington Post, Washington Post
U.S. Smoking Rates Hit Record Low, WebMD
How to Fuel for a Solo, Unassisted Antarctic Crossing, Outside
How Mold Exposure Can Hurt Your Gut Health, Chris Kresser
Insufficient sleep in children is associated with poor diet, obesity and more screen time, Science Daily
Holiday Eating: Considerations for Keto and Primal Types, Mark’s Daily Apple
This Is Why You Should Take A Break In Order To Stay Fit, Men’s Health
The Right Way to Fix Your IT Band, Men’s Journal
Why You Should Be Using Biofeedback in Rehabilitation, Mike Reinold
Almonds vs. Rice vs. Potatoes for Osteoporosis, NutritionFacts.org
An Intro to Body Tempering, The Barbell Physio
Vitamin D and Fish Oils Are Ineffective for Preventing Cancer and Heart Disease, NYT

Interesting

The 2018 midterm vote: Divisions by race, gender, education, Pew Research Center
Ridley Scott’s Developing a Sequel to Russell Crowe’s ‘Gladiator’, Men’s Journal
Bitcoin Drops Below $6,000; Hits Lowest Level This Year, Bloomberg
The growth of microbrands threatens consumer-goods giants, Business Insider
Juul Labs to pull sweet e-cig flavors to curb youth use, Reuters
Scandals Catch Up to Private Chinese Hospitals, After Fortunes Are Made, NYT
Trilobites: Ice Age Asteroid Crater Discovered Beneath Greenland Glacier, NYT

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The Purposeful Struggle

by SSD

By Jenny Wolfrom

My mother always says “everything happens for a reason.” Growing up, I felt like it was the most useless response to whatever I was upset about and she typically pushed me further towards hysteria when she said it. Even earlier in my adulthood, the phrase drove me crazy. As someone who sees things in black and white, the grayness of the phrase was illogical- what were the reasons and why couldn’t I find them?

Unbeknownst to me, my mother used this mantra to help her get her through her own struggles- working through multiple recoveries and lapses of an alcoholic husband, raising three kids on a teacher’s salary, going through a divorce after 35 years of marriage, the untimely death of her partner, etc.

I know now that my mother is a quiet warrior.

She has faith that everything happens for a reason and that each of her battles would eventually serve a purpose- that the lessons learned and the calluses formed would protect her from the friction of life.

The “everything happens for a reason” philosophy is easy, even cliché, to say during hard times, but it is very hard to live. It requires you to stop asking why, it requires you to forgive those who have hurt you, and it requires you to accept that life is full of things we can’t control. While I’m still not a fan of the phrase, the past five years of my life have taught me that in order to make it through the big stuff, I have to accept that there is a purpose behind the struggles, even if that purpose takes a while to surface.

I had my first tangible taste of death on my 30^th birthday. I was visiting my brother and his wife in Peru while they were on a year-long road trip from Jackson, WY to the tip of South America. The story is a long one, but now I can say involved being in the wrong place at the wrong time. We were attacked in our vehicle, chased through the dark, beaten with rocks and lumber, slashed with leather livestock whips, and held at gunpoint. After a night of terror, they lined us up in front of three men with guns in the early hours of the morning. We said our goodbyes to each other, thinking undoubtedly that it was the end for all of us. This experience was something I had never anticipated in my life and I had no preparation for coping with. Standing there at gunpoint for no logical reason, facing death and saying goodbye to my brother while thinking about my parents losing their children is a moment I never want to live again and a feeling I never want to feel again, it is a moment and a feeling that inherently changed something in me forever.

After the attack, the most common question was “why did this happen?” This question haunted me for months. Why did this happen? I was filled with an inexplicable feeling of guilt and anxiety because I did not have an answer. After struggling with guilt, anger, sadness, and fear, it became evident that I had two choices:

1) I could let the experience ruin my love for travel, rob me of my spirit adventure, replace my laughter with anger, and ultimately waste my life trying to understand and avoid things completely out of my control, or 2) I could focus on the things I could control like my health, job, relationships, and attitude.

I made a lot of changes that year- introspective, selfish changes that I felt (and still do) were justified based on my experience. I ended relationships and friendships, got serious about my health, pursued a fitness career, started racing my mountain bike, and focused on forgiveness. I realize how cliché it all sounds, but what happened in Peru was a catalyst for many positive changes in my life which have contributed significantly to my current happiness.

While Peru motivated me to live a better life, I didn’t know the real answer to the “why”

until I was diagnosed with thyroid cancer at age 35, three weeks before my wedding date.

When I received the diagnosis from my Doctor, my first thought was “I’m going to die.” Slightly dramatic, but also valid when you hear the word cancer. The same flashes I had at gunpoint in Peru came to mind- my parents, my future husband, my life. It was the same feeling of extreme sadness and fear. Luckily, the type of cancer I had is generally very curable, although the treatment for it can have long-lasting, life-changing effects. My cancer was fairly advanced and required a full removal of my thyroid, removal of my lymph nodes on the right side of my neck, and follow-up treatment with Radio Active Iodine to kill any remaining cancer-carrying thyroid cells.

Cancer drove me crazy, or should I say the surgery to cure my cancer drove me crazy. All the things that made up my identity were threatened. A significant part of my identity is being a strong, fast, powerful athlete, specifically, a mountain biker. Losing my thyroid to cancer made me gain 20 pounds in a matter of weeks, my vocal cords were permanently paralyzed in surgery making it next to impossible to breathe with an elevated heart rate, and my energy levels dropped to zero without the natural production of hormones. Being permanently Hypothyroid feels like you’re about two stiff martinis deep and trying to pretend that you’re sober. Talk about my worst nightmare- I was overweight and I had no voice, no power, no focus, and no energy. But, I didn’t have cancer anymore and I also had the advantage of knowing how to work through trauma without getting lost in the futility of asking why.

There are a few things that people ask you when you have cancer. One of the big questions is “why”- is it genetic, is it from what you eat, drink, breathe, or is it from chemicals in your home cleaners. Similar to Peru, there was no answer for why for me. There isn’t a specific cause for thyroid cancer, it just happens. Maybe down the road, similar to Peru, I’ll understand the real “why” behind going through cancer.

For now, I’m grateful to be alive. If you google “life after cancer” you’ll find inspiring and tear-jerking blogs, articles, podcasts, and videos about people who have drastically changed their life after cancer or another life-changing illness. While I applaud those survivors, and I understand their desire to change, that isn’t where I ended up after cancer. First, I already did that after Peru so I was already living I life I loved. Second, while I still have trouble accepting my mom’s mantra that “everything happens for a reason”, I understand now that life is a fight and that you can learn a lot by accepting your challenges head-on and working through them gracefully without getting distracted by anger, fear, and blame.

As an endurance mountain biker, I now find solace in grinding through long, challenging races. The mental and physical coping skills that I learned from recovering from Peru and from cancer are put to good use on the course. Suffering 100 miles of self-inflicted physical discomfort seems easy compared to what I’ve been through and, for now, physical challenges give me a temporary answer to the why and give my past struggles a purpose. For now, until the next inevitable big life event, it’s the reason everything happened.

Jenny grew up in the rural mountains of Maine skiing, running, and playing various sports. After finishing college in Boston, she spent a few years in the city working in marketing and weekend-warrioring to ski and mountain bike. Missing the mountains and rural-life, Jenny moved to Kodiak, AK where she spent two years working for a non-profit and playing in the Alaskan wilderness. A Jackson resident since 2011, she now spends her free time training for endurance mountain bike races and trail running in the summer, and downhill and backcountry skiing in the Tetons in the winter. Jenny is passionate about being in the mountains and helping others gain strength and confidence to get out and explore. She is the Director of Advancement and Engagement at the Jackson Hole Land Trust and is also a NASM Certified Personal Trainer, which she puts to use as a strength coach at Wright Training and Revolution Indoor Cycling.

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Q&A 11.15.18

by SSD

QUESTION

Which plan would you recommend for pure strength maintenance? I’m at a point now (365# front squat, 255# push press) where I don’t really desire to focus on strength and get a whole lot stronger, but know if I don’t train strength I will lose it. I’m looking for a plan that has minimal time commitment to strength training to leave time for my conditioning goals.

For reference, I used to be an infantry officer and am now in law school, so I don’t have any particular goals to train for, just much less time than I used to have!

ANSWER

I’d recommend the strength sessions from the MTI Relative Strength Assessment Training Plan. You could swap the bench press in the plan for the push press if you wish.

– Rob

QUESTION

Hello. I would like to enlist in French foreign legion but couldn’t find a relevant training program. So what do you advise?

ANSWER

I’d recommend Humility.

– Rob

QUESTION

I´m an old guy (58) from Sweden.
I have been training whole my life and is still in pretty good shape.

I run 10k trail sub 60 and 5k trail sub 29.

I´m a RKC II and PCC (Dragon Door) and familiar with the barbell. I have experience from crossfit, weightlifting and some strenghtlifting

For a couple of years ago I also run a couple of mountain marathons.

I´m also a dog officer in the military (Home Guard).

My goal for 2019 is:

– More allround strength

– June: Run Keb Classic again (3 years ago)

– Oktober: Participate in the Swedish Nationals and run 3,3k trail with a dog.

I don´t have a dog so I need to borrow one 🙂

What program do you recommend for me, SF45 Packet 1 or do you have a better one for me?

What´s in the other programs (Echo, Foxtrot, etc) in SF45 Packet II?

ANSWER

Yes – I’d recommend the plans/programming in the SF45 1 packet to start. Start with SF45 Alpha

The SF45 Packet II is simply a continuation of this programming methodology for all the athletes who have worked through the SF45 Packet 1 Plans.

The Charts below shows the general approach for each SF45 Plan.

– Rob

QUESTION

I have 12 weeks until I go to Air Assault training (07Jan2019). I plan on completing the Air Assault Training plan the 6 weeks immediately before Air Assault. What should I do for the first 6 weeks?

ANSWER

Fortitude – weeks 1-6.

– Rob

QUESTION

I am currently on week 1 of the run improvement plan, and had a question about the longer runs. I live in a hilly area and the only track i can access is on base which is a bit of a commute for me. Most of the week I can go straight to the track from work and perform the 800m repeats and other exercises. I wanted to know if I could perform my distance runs in this hilly area and how i should adjust my pace or distance. Also can some of the repeats be performed on the hills here by my house in combination with some lifting/calisthenics? I ask because I have a garage gym with the works. I have done this plan in the past and my times improved a lot however, at the time I was living a short walk from the track. Just want to know what adjustments you recommend for me now that I live around lots of hills.

ANSWER

Yes on the distance runs – run at an “easy” pace – you can speak in full sentences.

No on the interval repeats. These must be at the track or a flat area.

– Rob

QUESTION

Just heard your podcast with “The Art of Manliness” and I am very stoked after listening to it. Could you recommend a package for someone that would like to become an industrial athlete (construction) but who travels very extensively and would probably have limited access to equipment?

Thank you…Very exciting.

ANSWER

Given your travel, I’d recommend beginning our programming with the Bodyweight Foundation Training Plan.

Don’t be fooled by “bodyweight” – this plan is no joke and a great place to start our programming. Email back after completion.

– Rob

QUESTION

Finally got through Moe at prescribed weights etc after some delays from moving into/working on a new house. Looking to see which program I should hit next. With snow already falling here in Colorado and resorts opening I am thinking of doing the dryland skiing program (as skiing is my favorite activity). Would you recommend that as my next program, and if so should i do the 30 min or full version. Or is there a better program i should do next to continue building my base.

ANSWER

Yes on the Dryland Plan – do the full version here: http://mtntactical.com/shop/dryland-ski-training-program/

– Rob

QUESTION

Thanks for all the great programming up to this point. I will be wrapping up Whiskey in a few weeks, in Mid November, which is the same time I ETS from the Army. That is around the same time I wont have access to a full gym.

While I move I will have a 65# Sand Bag, a weight vest, and 20,30,40 Dumbbells in the back of my vehicle.

I am looking for a plan similar to the Sandbag/Weight Vest/ Dumbbell plan I see as part of a packet, but I cant find it stand alone.

I will report to the Coast Guard DCO School on 24 January. Directly before school I want to do a PT Test focus plan for the PU(Cadence), SU, and 1.5 Mile Run I will be tested on. (Similar to the DEA plan I used)

What plans do you recommend?

ANSWER

I’d recommend Humility.

3-4 weeks out from DCO school, re-complete the DEA PT plan to prepare for the PT test.

– Rob

QUESTION

I am looking for a new fitness plan. I have done strict weightlifting, CrossFit, functional fitness but I have not been getting the results I want. I am in the Army and while I like the aesthetic aspect of being fit I also need to be able to perform certain activities at any moment. I am also wanting to be prepared for the new army PT test. I want to be strong but also run faster and longer and also be able to ruck like I need to and also have the strong fit aesthetic that I see in women who do a lot of CrossFit. Any recommendations you could make would be greatly appreciated.

ANSWER

I recommend the plans and order in the Greek Hero Packet. These are designed as day to day programming for military infantry and land-based SOF and concurrently train strength, work capacity, endurance (run, ruck), tactical agility and chassis integrity. Follow the plans in order – beginning with the Military OnRamp Plan, (first plan) and following it with Hector, etc. You can purchase these plans as a packet, or individually.

ACFT – 6 weeks prior to the test drop out of the Green Hero programming and complete the ACFT Training Plan. After the test, drop back into the Greek Hero plans.

– Rob

QUESTION

I just got this email and was so excited to see your Wildland Fire Fitness Assessment! It’s so much better than what we do on our crew. I’m going to take it to overhead and see if they’d be willing to implement it.

One question though: We usually do our Pack Test on the same day we do our Fitness Assessment Testing. So our candidates will have done a 3 mile walk with a 45# weight vest before they would take this Assessment. Is there any way to scale the Assessment to take that into consideration? It seem that candidates would obviously perform substantially better on the Assessment if they hadn’t just rucked three miles. Due to time constraints, we really can’t do them on separate days.

Any thoughts or advice would be appreciated. Thanks so much for designing such an awesome Assessment!

ANSWER

Best would be to do these on separate days. The pack test is an agency requirement – and not strenuous for most athletes – it’s almost an administrative requirement.

Another option would be to replace the 1/300/1 final event with the pack test.

– Rob

QUESTION

I’m trying to find a plan that will help me continue my training for 19D osut I’m scheduled to reclass at the end of March and want to be at the same level or better as the males I’ll be in school with. Thanks in advanced.

ANSWER

By my count you have 22 weeks before OSUT.

Here’s what I recommend:

Weeks Plan

1-7 Military OnRamp

8-13 Fortitude (first 6 weeks)

14 Total Rest

15-22 Ruck Based Selection Training Plan

– Rob

QUESTION

2 yr+ subscriber and loving your plans! I’m currently coming off a summer of training for mountain running with the Alpine Running plan and then utilized the inseason endurance strength training program for the last 1.5 mo to keep me busy/strong before shifting to training for ski season. I’m entering a season that will be skate ski/down hill heavy with some backcountry days depending on conditions/avy activity. I need to keep some hard aerobic days (1-2)/wk during the work week and then ski what conditions will allow on the weekends. In the past I’ve only lifted 2-3 days/wk and it’s never held me back during the season. Any thoughts as to what program to transition to in the next week or so and then any recommendations for the ski season itself? I have a couple 50k skate ski races planned for the winter but still want to be ready for a big day in the backcountry or resort.

ANSWER

Now – Backcountry Ski Training Plan.

In Season: In-Season Ski Maintenance Training Plan – follow the weekend warrior programming.

– Rob

QUESTION

I am emailing because I have no idea where to start! I was a college athlete yada yada yada,dabbled in Crossfit 7 years ago. Now I just turned 47 and I am out of shape, still have a little strength, no muscular or cardio respiratory endurance. I am 6’2 down to 290lbs from 330 with diet changes alone. I can do 1 pull-up. I would like to know where to start. I have access to a rower, quite a few free weights,sand bag, and weight vests.
Which program would be a good starting point for me that I could complete and make some changes in body composition and overall endurance. I have no specific category I just want to get in great shape.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan. Don’t be fooled by “bodyweight” – This plan is no joke, and automatically scales to your incoming fitness.

Follow it up with the plans/order in the SF45 Packet 1. The SF45 plans are designed for tactical and other high impact athletes ages 45-55.

– Rob

QUESTION

I worked through most of the Fat Loss Training Plan a few months ago to get myself out of the funk that comes with now being mostly in a desk job, and it worked to good effect.

A few months on and I’m now on the road in the Middle East as opposed to at a desk, which has it’s own share of challenges for staying fit.

Do you have any training plans designed to fill in the gaps for travellers? I can usually secure space – I have a clear rooftop for the next month – but I have pretty much no equipment that I would normally use for a workout. Once home I will repeat the fat-loss then do the mil on-ramp to get back into that groove.

Any suggestions or advice would be greatly appreciated!

ANSWER

Bodyweight Foundation Training Plan.

– Rob

QUESTION

My wife and I are following the Chassis Integrity Plan an add on to our CrossFit training. We both are really liking it and it has been a bit of a stretch (especially for my wife) when it comes to some of the new exercises/ movements that have been included. I am really liking using the sandbag on these circuits. In addition, I really like the grind circuits, especially in comparison to the AMRAPs we are used to with CF. Also, while we both knew that our chassis need some work, this training has shown us that our backs really needed work and they really seem to be strengthening well. We are currently on Week 3 and I will probably do this another time between now and first of the year.

Thanks a ton Coach.

ANSWER

Thanks for the note. Chassis Integrity has proven to be one of the most impactful evolutions of our programming theory.

– Rob

QUESTION

I’m looking for a 4 day a week, 45-minute general fitness program. I really like the 1-lift per day plan. Unfortunately, I don’t think I have the time. Is there a similar program that is slightly less time-consuming?

ANSWER

Look at the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

Looking for a PT plan for my dad before he starts dive school; He’s an FBI Bomb tech who will have to collect evidence and do other basic law enforcement tasks underwater. Any plan in particular you suggest for him? Thanks!

ANSWER

Combat Dive Qualification Course Training Plan.

– Rob

QUESTION

I’ve completed Alpinist Fitness Assessment, Helen and Artemis and am starting pre-season training for ski season. The goal has been to get into alpinist/“guide” shape for this season and be able to comfortably do 10k+ vertical touring/alpinist days. I was going to now do pre-season backcountry touring and add a deep endurance day on Saturday’s. What should I be doing for my deep endurance day to most effectively reach my goals? I was thinking something along the lines of the biggest endurance day in the alpinist assessment which was 1000 40lb step ups followed by a 15k run, or should it be step ups followed by weighted uphill hiking for several thousand vert like Artemis. Let me know thoughts?

ANSWER

I’d recommend an easy, but long trail run – 90 min to 2.5 hours. Easy pace – the BC Ski Plan has plenty of hard, intense, loaded vertical.

– Rob

QUESTION

I am starting the application process for Marine OCS. I am trying to discern which program would be best for me, and then steps after that.

Currently, I am undertrained and I need to prepare for the PFT. Any help in picking a plan would be appreciated. All areas need improvement, including hiking.

Workouts I understand I need to include:

-Swimming

-Push/Pull/Legs

-Endurance (Rowing)

-Base Fitness*

-Sandbag work

-Explosive-HInge movement

Upon clearance, I would be shipping out in June. I am 155lbs at 5’10.5″, 24 years old.

Athletic history: Swimming, wrestling, hockey, lacrosse in high school, Rugby, 4 years in college

ANSWER

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

Follow it up with focused programming for the PFT – the USMC PFT Training Plan.

Then, the 6 weeks directly prior to OCS, complete the USMC OCS Training Plan.

– Rob

QUESTION

I have an APFT in 6 weeks. Should I begin the APFT improvement plan or do you think the Run Improvement Plan would be good?

I’m planning on doing the run improvement plan after the APFT plan, and was wondering what your thoughts were about just jumping into the running improvement plan right off the bat.

I like the idea of training leg/upper body strength in the run improvement plan. Opposed to just doing sit-ups and push-ups. I know it’s sport specific but I’m wondering if I’d get similar APFT benefits with the run improvement plan.

I also thought about jumping into week 6 after APFT plan but I think I would miss out on the majority of the leg blasters and the strength that come with them.

The end goal is to attend WOCS at the end of March. I’d like to jump into the OCS plan just prior to attending that. The timeline would workout if I jumped into the run improvement plan now.

Just curious what your thoughts are on that. You know better than I do about the results that your athletes have gotten from the run improvement plan. Great looking plan by the way.

Side note…any plan on updating the Army OCS plan? I’ve done it before and love it as is, I’ve noticed in the past year you’ve gotten away from programming 400’s and have just gone straight to 800’s.

Thanks for all you guys do!

ANSWER

If your APFT score is important, do the APFT Training Plan.

– Rob

QUESTION

I am currently going through the USMC Officer recruitment process, and am looking to score a 300 PFT. I just finished week 1 of the USMC PFT plan. However, being that I will likely take my official PFT in early January and OCS starts in early June, I was curious as to how I should train after the USMC PFT plan and before the OCS plan? Also, is there a plan/program that I can do concurrently with the USMC PFT plan so that I am building overall general fitness to prepare me for OCS and the Infantry Officer Course down the line?

ANSWER

You don’t want to double up with the PFT plan if your focus is on the PFT – extra training will retard the effectiveness of the PFT Plan.

Between the PFT Plan and OCS Plan, I’d recommend Fortitude, Valor, and Resilience, in that order, from the Virtue Series of plans.

Good luck!

– Rob

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MTI Initiatives Which Never Gained Traction, Part 2: Grunt PT

by SSD

By Rob Shaul

Our effort with Grunt PT was to bring professionally designed, mission-direct, functional fitness programming to line unit soldiers in the Army and Marines. The onus for Grunt PT grew out of several experiences I had working with line unit soldiers attempting to implement functional fitness programming. These teaching and other experience confirmed for me that active duty soldiers in general, and line unit soldiers in particular, simply didn’t have the time or experience to do this high-level programming.

One Fall I began talking to an entire line unit Brigade about implementing a functional fitness program, was honest and upfront about my suggested approach, and initially it seemed the Command was open and wanted also to have a long-term impact. I was super excited.

But, in the end, it didn’t work out, and from my perspective, reasons included several unit mistakes – investing in equipment before people, not being willing to think outside the box in terms of unit-wide coaching, multiple PT times, setting aside Army PRT, centralized programming, etc.

This experience, and several others like it, caused me to grow weary of command-driven “functional fitness” efforts.

Grunt PT was my attempt to jump over the “Big Army” bureaucracy and offer mission-direct MTI programming right to the guys in the trenches. I designed equipment list and the programming around a company-sized unit. Individual soldiers, and teams smaller than a company could also deploy the programming, but I wanted innovative, forward thinking company commanders to have a programming resource.

And I made it cheap … $1/month/soldier. The idea was that even a brand new platoon commander could spend $40/month out of his own pocket, if his command wouldn’t pay for it – and bring this high level programming to his or her soldiers.

I called Grunt P a “fitness insurgency.” Clever, huh?

We invested in a new website, graphic design, and spent hours designing the programming.

The programming itself was high level – not necessary because of complexity, but because for an entire company to train at the same time each day, we actually had to design 3 different training sessions – one each for strength, work capacity/chassis integrity, and endurance. This allowed the required equipment list – which included free weights and sandbags, to be minimized.

We launched the effort and waited for it to take off. It never did.

Even after a few months of effort and advertising, praise, and the cheap cost, we only had a few dozen subscribers. I couldn’t justify the time and effort Grunt PT took to designed and decided to pull the plug. It was heartbreaking…

In hindsight, I underestimated military inertia and tradition. The obstacles to implementing true, widespread functional fitness programming in the Army and Marines include everything from limited equipment, to limited training times, to “safety Nazi” PT’s and medical officers, to performance reports which evaluate squad leader and platoon officer’s ability to design programming.

Grunt PT could not overcome this – despite what I consider its incredible value.

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Arete 11.22.18

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Homeland / First Responder / Wildland Fire

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MTI Initiatives Which Never Gained Traction, Part 2: Grunt PT

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