MTI Garage Sale 8.30.18

By Rob Shaul

I’ve been cleaning out the MTI Storage Area and have some items for sale. Price includes shipping via the US Postal Service. Payment will be via PayPal.

Unless specifically noted, all these items are used, and all sales are final.

If interested,  have any questions, or you want to purchase, please email rob@mtntactical.com.

Sorry, no international orders (shipping is killer!).


BACKPACKS

Used Eberlestock Gunrunner Pack  – $110.00

Great day hunting pack for rifle hunters – and also a great pack for long distance AR run and gun events. The pack has an integrated scabbard.

 


Used Eberlestock Legacy F52 on ALICE Frame – $150

We purchased this pack to look at its design a couple years ago when I had a mechanical engineer on staff and we were considering building a training ruck. It’s been used once to pack 40 pounds of water up a steep hill as part of a study. No longer built by Eberlestock.


Used LLBean Hunter Carryall Pack – $85

Barely used. Bought it to study the design.


Used Deuter Guide 45+ Pack – $65

Simple, professional mountaineering and backcountry ski pack.

This is an older version. Here‘ is a link to the latest model.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


New Badlands OX Frame Pack – $150

Badlands doesn’t make these anymore – and they make a great day hunting pack, and also a carryout pack for big game. Never used – again, we purchased to study the design. Video Review HERE.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


Used Eberlestock Gunslinger Pack – $150

Great daypack I used for rifle hunting. Integrated scabbard. Note – the pack originally came with a separate pice to cover the butt of a rifle – I lost it … .

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

Used Mystery Ranch Selway Hunting Backpack – $395

Brand new from Mystery Ranch for 2018, this pack took part in a hunting pack comparison test/study we completed the summer of 2018. Save $100 over new!

 

SOLD

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


 

Used Kuiu Icon Pro 3200 – $380

This pack took part in a hunting pack comparison test/study we completed the summer of 2018. Save $100 over new!

 



New and Used Ice Climbing Gear:

New Ice Screws – Sold as a set, – $500.00
6x – 16cm Black Diamond Express
2x – 19cm Black Diamond Express
2x – 22cm Black Diamond Express
1x – 12cm Grivel


Ice Tools:
Used Petzl Nomic – $400/Pair


Ice Tools:
Used Black Diamond Viper – $250/Pair



Crampons:
Used Black Diamond – $150/Pair

 


Watches

Used Seiko Samurai SRPB51 (black) – $250.

– Includes gray Nato band and unworn steel bracelet. Purchased March, 2018.

 

 

 

 

 

 

 

 

 

 

 

 


Used Seiko SBDC053 (blue) – $515

– Includes Blue Nato Band and Silicone Rubber Band. Beautiful Watch! Purchased February 2018.


Suunto Ambit3 Vertical Black HR, New in Box – $175. Two available.

We purchased a dozen of these GPS/Smart Watches for a research study at Mountain Athlete, but ended up only using 6 – so we have 6 for sale.

What we liked about this watch for Mountain Athletes is it’s unique ability, using both GPS and an altimeter, to measure and display vertical speed. This is a key training metric for all alpine athletes – ski mountaineers, Peak Baggers, Alpinists, and Backcountry Big Game Hunters.

These units also include a heart rate monitor and heart rate training capability, an integrated GPS with trackback technology, waypoint capacity, and more.

This is the watch I wear backcountry bowhunting for elk and deer and the watched saved me big time last September finding my bull elk after I lost the blood trail.

I used the altimeter function on the watch to conduct a grid search on a heavily timbered north-facing ridge, bumped the bull on my 3rd pass and ultimately recovered him.

It was way past dark by the time I’d gotten him boned out and all the meat sacks shuttled to the tree line. I then used the watch’s GPS waypoint function to mark the meat and headed to the truck with the antlers and first load. The next morning the watch’s GPS function led me right back to the rest of the meat and I was done and headed to town for a cheeseburger by noon!

This unit is more than a watch – it’s a highly capable backcountry tool.

 

BOTH WATCHES HAVE SOLD!

 

 


Tent/Shelter

 

Used Nemo Equipment Spike Storm 1P Shelter – $105

I purchased this shelter this year to try something different from my trusty Bivy Sack. After trying it on a scouting trip, decided to stick with my bivy.

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Mini-Study: Running Transfers to Rowing Slightly Better than Rowing Transfers to Running

Ally and Sam fight through the 2,000m Row Re-Assessment.

By Rob Shaul

 

BLUF

We conducted a short, 4-Week Mini-Study to test the cross transferability of two modes of endurance training: Running to Rowing, and Rowing to Running. Results found assessment improvement in both modes, but the transfer of rowing to running was twice as great.

Background

Does swimming make you a better runner? Does running make you a better cyclist? Does cycling make you better at hiking uphill? Can I row instead of run and still see running improvement? These are common questions which come up often by athletes who have equipment and/or space limitations and can’t follow our programming as prescribed.

More generally, does work in one endurance mode transfer to improvement in another endurance mode. If so, how much?

Our goal with this Mini-Study was to examine this question using two modes, Rowing and Running.

 

Study Design/Deployment

This was a 4-week study.

Seven MTI Lat Rats, all veteran, fit, experienced athletes, were split into two groups: Running Group and Rowing Group.

Week 1, both groups of Lab Rats completed a 1-mile run assessment, and a 2,000m Row assessment on a rowing erg.

Why these two assessments?
Anecdotally based on completion times, we find most athletes finish these two efforts in approximately the same completion time.

For the following weeks (2 & 3), the two groups completed separate endurance work on Tuesdays and Thursdays.

The Running group ran four 800m repeats at a threshold pace, with a 5-minute rest between efforts.

The Rowing group rowed 1000m repeats at a threshold pace, with a 5-minute rest between efforts.

Week 4, both groups re-assessed the 1-mile run for time and the 2,000m row for time.

Mondays and Wednesdays during this mini-study, both groups completed the same multi-modal programming.

 

Below was the weekly schedule:

Tuesday Thursday
Week 1 Both Groups:
1-Mile Run Assessment
Both Groups:
2,000 Row Assessment
Week 2 Run Group:
4 Rounds
Run 800m at Threshold Pace
Rest 5 Min between effortsRow Group:
4 Rounds
Row 1,000m at Threshold Pace
Rest 5 Min between efforts
Run Group:
4 Rounds
Run 800m at Threshold Pace
Rest 5 Min between effortsRow Group:
4 Rounds
Row 1,000m at Threshold Pace
Rest 5 Min between efforts
Week 3 Run Group:
4 Rounds
Run 800m at Threshold Pace
Rest 5 Min between effortsRow Group:
4 Rounds
Row 1,000m at Threshold Pace
Rest 5 Min between efforts
Run Group:
4 Rounds
Run 800m at Threshold Pace
Rest 5 Min between effortsRow Group:
4 Rounds
Row 1,000m at Threshold Pace
Rest 5 Min between efforts
Week 4 Both Groups:
1-Mile Run Re-Assessment
Both Groups:
2,000 Row Re-Assessment

 

The study hoped to answer three questions:

(1) Does training in one mode (rowing) improve performance in another mode (running)? If so, how much?

(2) Does training in one mode (running) improve performance in another mode (rowing)? If so, how much?

(3) Which mode (running or rowing) has the best transfer to the other mode.

 

Results/Discussion

Seven MTI Lab Rats completed all 4 weeks of the programming without missing a session or assessment.  Results below:

1-Mile Run #1 1-Mile Run #2 % Change 2,000m Row #1 2,000m Row #2 % Change
Running Group
Sam 6:26 5:55 8.1% Faster 7:41 7:33 1.7% Faster
Bodi 6:32 6:30 0.5% Faster** 7:57 7:38 4.0% Faster
Erin 8:50 8:17 6.2% Faster 9:41 9:24 2.9% Faster
Avg % Change 4.9% Faster 2.86% Faster
Rowing Group
Ally 6:24 6:16 2.0% Faster 9:26 8:51 6.1% Faster
Wyatt 8:37 7:13 16.2% Faster** 7:41 7:31 2.2% Faster
Emmett 7:41 7:13 1.7% Faster 7:30 7:13 3.8% Faster
Emily 7:21 7:07 3.1% Faster 8:47 8:03 8.3% Faster
Avg % Change 5.75% Faster 5.1% Faster

 

** Outliers

All the athletes in the study improved their finish times in both re-assessments, the 1-mile run, and 1-mile row. However, what is surprising is the greater improvement by the rowing group – especially in the transfer to running.

The Rowing Group improved their 1-mile run time by an average of 5.75%, versus just a 4.9 percent improvement by the Running group. This suggests that rowing is better than running at improving running!

However, a closer look at the data identifies two outliers: Bodi and Wyatt. Bodi in the Running Group barely improved his run time despite running all the 800m repeats – just a .5% improvement.

Wyatt, from the Rowing Group, improved his 1-mile run time by a staggering 16.2% despite not running at all between assessments!

When these two data points are removed, the Running Group improved its run time by an average of 7.15% versus the rowing group which improved it’s run time by 2.26%. This makes more sense and indicates that running improves running performance three times better than rowing.

Looking at the 2000m row assessment, the Running Group improved by just 2.86%, versus a 5.1% improvement by the Rowing Group. Again, this makes sense and indicates that rowing improves rowing two times better than running improves rowing.

So, the data indicates that running transfers to rowing slightly better than rowing transfers to running. But clearly, if you want to improve run performance, run. Likewise, if you want to improve row performance, row.

That they also improved in the run to some extent is also not a surprise. Part of this improvement can be attributed to knowing what to expect and doing a better job of pacing for the second assessment. As well, part of the improvement can be attributed to general cardio improvement gains doing the step up intervals and long 1,000x step up efforts on Thursdays.

 

Answers to the initial study questions:

(1) Does training in one mode (rowing) improve performance in another mode (running)? If so, how much?
Yes, but slightly, by 2.26% and three times worse than running alone.

(2) Does training in one mode (running) improve performance in another mode (rowing)? If so, how much?
Yes, slightly, by 2.86%, and two times worse than rowing alone.

(3) Which mode (running or rowing) has the best transfer to the other mode.
Running transfers better to rowing, based on this mini-study, but the because of the few number of athletes, this result is not concrete.

From a training and programming perspective, perhaps the more pertinent question is will training in one endurance mode help me in another mode? The answer, based on this limited mini-study, is yes, but not nearly as much as if you had training in the first mode.

More directly, sport-specificity matters. If you need to get better running, it’s best to run. Need to improve row performance? Row. 

Next Steps

Clearly, the results here were limited by the small sample size of just 7 athletes and relatively short study time.  Moving ahead, we hope to test the transfer of biking to running.

 

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

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Arete 8.30.18

Military

Venezuela’s Refugee Exodus is the Biggest Crisis in the Hemisphere, Small Wars Journal
Germany’s Navy Is a Total Embarrassment, The National Interest
China Rises, America Falters, and Geoeconomics Rears Its Head, War on the Rocks
Military Boot Maker Sentenced for Selling Chinese Boots as USA-Made, Tactical Life
Is the U.S. Prepping to Airstrike Iran?, The National Interest
F-35: A Mistake or Super Weapon?, The National Interest
Outsourcing the Afghan War, Real Clear Defense
A Test for Privatization in Afghanistan, Small Wars Journal
How Macedonia Could Push NATO into a War, The National Interest
How to Make Japan’s Military Great Again, The National Interest

 

First Responder / Homeland Security / Wildland Fire

Do American Cops Take a Beating in the Press?, LE Today
2 NV FIREFIGHTERS BURNED AT WILDLAND FIRE – HELICOPTER ALSO CRASHES, Firefighter Close Calls
Pennsylvania Town Considers Dissolving Police Force, Officer.com
Flight attendant mistakes air marshal for passenger with gun, Police One
Are American cops really all that ‘militarized’?, Police One
Open Letter to the NFL, LE Today
Burning Man organizers want end to stops of festival-goers, Police One
Retired police officer describes how he survived fire tornado at Carr Fire, Wildfire Today
K9 handler accepts punishment after police service dog dies from heat, LE Today

 

Mountain

When Bad Things Happen in the Wilderness, Outside
Check Out “My Epic: The Podcast”, Outdoor Research
Cross-Country Mountain Bikes Are Getting Way Better, Outside
Should Bowhunter Education Be Required?, Bowhunter.com
Everything You Need to Know About Hunting with Horses, Outdoor Life
Video: Dani Arnold Free Solos 1,200-Meter Grandes Jorasses in 2:04, Climbing Magazine
The Best New Adventure Books for Fall, Outside
Chris Sharma: A Lifetime of Climbing, Climbing Magazine
The passing of two legends: Tom Frost and Jeff Lowe, Alpinist
New Survey Finds Nearly One-Third of Respondents Have Experienced Sexual Harassment or Assault While Climbing, REI Co-Op Journal
Safe Outside: The Facts About Sexual Harassment and Assault in the Climbing Community, Climbing Magazine
MSR PocketRocket 2 Mini Stove Kit Review, Backpacking Light

 

Fitness / Nutrition

Found: A destructive mechanism that blocks the brain from knowing when to stop eating, Science Daily
Juice Cleanses Aren’t Healthy After All, Outside
Dry-Land Resistance Training Practices of Elite Swimming Strength and Conditioning Coaches, Journal of Strength & Conditioning Research
Diets, Belly Fat, and the Nutrition Nabobs, Breaking Muscle
Physical Fitness Predictors of a Warrior Task Simulation Test, Journal of Strength & Conditioning Research
How Heat Therapy Could Boost Your Performance, Outside
Maybe Your Sleep Problem Isn’t a Problem, NY Times
Bacon Pancakes, Mark’s Daily Apple
How sleep loss may contribute to adverse weight gain, Science Daily
How Running Kept Me Overweight, Breaking Muscle

 

Interesting

Brutal Reality of Swimming Around Scotland. | Ross Edgley’s Great British Swim: E13, RedBull TV
Alcohol Helps Kill 2.8 Million People Globally Each Year, WebMD
Thousands of Amazon workers receive food stamps. Now Bernie Sanders wants Amazon to pay up., Washington Post
Blockchain: Why U.S Technological and Financial Dominance is at Stake, the National Interest
Dartmouth misconduct case highlights the mistreatment of junior scientists, Science Daily
Ten Years at Burning Man, In Photographs, Wired Magazine
Stop Sending Money on Venmo. There Are Better Alternatives, Wired
Researchers replicate just 13 of 21 social science experiments published in top journals, Washington Post

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Q&A 8.30.18

QUESTION

I have a question about finding a good fit program.  I just found out I’ll be going to sea (in my daily life I’m a marine biologist) for a 30 day research cruise in October.  Keeping fit while aboard is a priority and helps keep me from going stir crazy living in a tiny space for that long.  There is a small gym, but with pretty limited equipment (think hotel style, a couple of treadmills and some weights).  Is there a package or two good for limited equipment?  Especially since I’ll be heading into the ski season once I get off the ship?  I looked at the hotel package, but two workouts a day on board could be problematic, as the ship has limited water so everyone gets one shower a day and we’re in tight quarters.

ANSWER

I’d recommend our Shipboard Training Plan – which was originally built for Marines on shipboard deployment.
– Rob

QUESTION

I don’t go to a gym as I prefer the convenience of bodyweight training at home. I have quite a bit of equipment, e.g. pullup bar, dip bars, hip height bar, free-hanging rings, boxes. I also have a couple of dumbbells e.g. for Quadzilla complex. Need to get a sandsack…
I don’t mind a program with a couple of gym-based exercises because I would just substitute them with bodyweight exercises. I have good knowledge in doing this. Also, it would allow me to work on increasing my pullup maximum (currently 12) and to work on my one-arm pushups, handstand pushups etc.
Any running will be outside along the beautiful river Main.
There is a great choice of really interesting programs that I can access with my MTI subscription, just need to decide what is best suited…

ANSWER

– Rob

QUESTION

I am looking for a all-round training program to get fit and improve running. Based on website descriptions believe following programs might help to do this:
– Body Weight Foundation
– Humility
– Running Improvement Program
Can you please briefly explain key differences between programs, as in: difference in focus & intensity, upon completion of program what would you typically be prepared for (10K event/HM, Spartan, …), difference in pre-requisites before starting program, suitability for older (40+) athletes? Also: would you recommend doing all of these consecutively – and if so in what order?
Key question: would it be possible to do these programs without dumbells? I do have a full set of KBs (2×16/20/24 + 1×32) and pull-up bar.
Thanks in advance for feedback and further guidance.

ANSWER

Programm differences:
Bodyweight Foundation – Bodyweight strength only, and includes running built around a 3-mile assessment, follow on threshold intervals, and longer weekend runs out to 75 minutes.
Humility – Super intense, military program which includes bodyweight strength, dumbbell/sandbag work capacity, loaded and unloaded runs.
Running Improvement – exactly that – program begins with a 1.5 mile assessment, and at the final stage, moves to a 6 mile assessment. Includes longer weekend runs. Plan includes run-focused strength training.
For  you – I’d recommend starting with the Bodyweight Foundation Training Plan. It’s more well rounded, and includes running. Follow it up with Humility.
– Rob

QUESTION

I need to pass the Maine State PT test in order to become a commissioned deputy. It is a 13.04 minute mile and a half run, 34 sit ups in a minute and 18 push ups in a minute.
I am trying to choose on what plan is best for me can you help?
I am currently have a membership to  a gym and a personal trainer. The problem is I don’t think I am getting the results I want and would like to try your program on my own. Allow me to explain.
 I have a background in competitive power-lifting and my body type is very good at putting on size and strength. Not so good at running or slimming down. In just the last 2 months I went from deadlifting 290 for 1 rep. (I have been out of the sport of power-lifting for 10+ years) to Deadlifting 315 for 3 sets of 6 today. And in the last 5 months I have only been able to drop 12 lbs but took 2” off my waist. See what I mean I get bigger and stronger easy. For the record I am 6’5” and 280lbs.
So looking threw your plans I thought either the Law Enforcement Academy plan or the New Law Enforcement plan would be best. Can you help?

ANSWER

I’d recommend the USAF PFT Training Plan. This is a perfect match for your assessment.
– Rob

QUESTION

I am a UK fell runner, similar to trail running in the USA. I usually race distances between 10-20 miles with up to 8000feet of ascent over the distance. I also completed the Fan Dance which is based on one of the SAS selection tests, where you cover 24km over mountainous terrain carrying a 35lb pack + food and water.

I am comfortable with my running training but want to be reasonably strong all round, but I do want to continue my running. I’m never going to set the world on fire from a pace point of view, and I’m not looking to do anything other than be competitive in that regard.

I work in an office and am not in the military.

I have been doing strength training 3 times a week, focusing on compound exercises (squat 80kg 5R, deadlift 70kg 5R, bench press 63kg, military press 45kg) and I run 3 times a week, with one long run on Saturday up to 20 miles fairly easy.

Which plan would you suggest I start with?

ANSWER

I recommend you start our stuff with Fortitude, and follow it up with Humility.
– Rob

QUESTION

I am currently interested in purchasing the “Greek Hero” tracking package IOT work my way through the programming. Before I purchase I did have a question regarding access. If I purchase a program do immediately get access to all (7) programs? And in what media? PDF or through your app? I tried to make an account but I assume that becomes an option once you gain access to the app through purchase?

I did also have a training question regarding selection programs— if I am in individual interested in going through A&S would the Greek Hero packages be a good place to start? (I can not apply for A&S for another year so going through the selection program you offer would be too early I think…)

Apologies for the lengthy email but I appreciate you taking the time to read this.
Thank you;

ANSWER

1. Yes
2. App or online
3. Better would be the Pirate Series – because of the swimming included.
– Rob

QUESTION

I was just wondering if you recommend any neck exercises/workouts?  I used to use a neck harness with weight plates and then later in the military switched to lighter/bodyweight moves like Yes/No’s while lying supine or prone.  Any advice on new or progressive neck strengthening exercises would be much appreciated when you have some time.

ANSWER

We’ve explored this a couple times over the years but it never got any traction with the programming – so I don’t have an answer for you. What I would recommend is looking wrestling-specific exercises.
– Rob

QUESTION

We’ve been in touch before, back in April, and you gave me some awesome advice. Quick recap: college student, pursuing SF/Spec Ops immediately when I graduate in May 2019, going through Army ROTC right now and doing everything I can to prepare. Endurance background as a collegiate triathlete and lots of experience competing as a runner up to the half marathon distance. I used your advice to get my strength up to par and went through the skinny guys program then Big 24. I continued running 40mpw through both but ate like a horse. I went from 5’7/155 (with all of my weight in my legs due to cycling) to 5’7 170 and my strength increased dramatically even including the increase in bodyweight (relative strength increased a ton). Now I’m moving into the fall with a couple of big ticket items to train for.

I’m on our Ranger Challenge team, which is more or less the regional version of Sandhurst. The competition will be the second or third week in October, and is a brigade level qualifier for Sandhurst. I need to be ready to cover up to 18-20mi with a pack in one day, with explosive bursts for events during the competition. We PT every morning but I’m in charge of planning or aiding in planning all of it, along with two other guys.

Secondly, as a big item to be give me something to shoot for, I’ll probably be prepping for a GoRuck Star Course 50 Miler (20hr time limit, 20lb weight + personal items and water/food = 35-40lb). Date is probably 11/2, so a few weeks post RC. My partner for this is the other guy planning PT for RC. The goal is to have the two events compliment each other in terms of prep.

Along the way I’ll be jumping in running races, the odd MTB/road cycling adventure ride, etc.

I also have 3 record APFTs to take this fall and need to maintain 300+ as I have in the past, these tests count for a lot (thanks to my running background I do not need specific prep for the 2 mile).

Looking at the demands of what I’ve got on the calendar, here’s what I’m thinking. I need a lot of rucking endurance but not necessarily a ton of speed. I need to be able to run well. I need the chassis strength to be durable under the ruck. And I need to incorporate the push-up and sit-ups progressions (hell, we’ll say pull-ups too for the well roundedness).

I’m looking at the ruck based selection program, the ranger school program, the SFOD-D program, RASP, and the BRC program (where I would cut the big events out). Whatever I do, I would extend the easy pace running to get in my miles (I am used to 40mpw), and consider the odd weekend MTB or long road ride, as well as use my bike to substitute for runs when my legs are beat. I tend to avoid speedwork on the run as I run <11-11.5’ for 2-miles off of just easy running and the speedwork breaks me down. This allows me to run a lot despite high training volume elsewhere. So, whichever program you recommend, the APFT run progression won’t be included and I’ll sub easy endurance running (which will hopefully significantly decrease training stress on the whole).

I know I will be doing 2-a-days until November and have no problems doing this from my time as a triathlete going 2-3x/day. I will have the time to get a ton of sleep as well.

Recommendations on a program? Plan is to add in additional stuff gradually and very closely monitor recovery, eat the right stuff and eat like a horse, but I’m deferring to the experts on choosing a program to center it all around.

Really appreciate what y’all do, I’m a completely different athlete than I was 4mo ago and you’ve changed my outlook on physical readiness.

ANSWER

I’d recommend the Ranger School Training Plan, but replace the Saturday swimming with a long ruck – start at 12 miles and work up 20 miles. Hope this and the other programming will carry you through the GoRuck event.
– Rob

QUESTION

I just wanted to let you know that David Mollenauer and I summated the Grand Teton last Sunday on a 1 day climb with Exum guide Brenton Reagan.  Thanks to your Peak Bagger training program we were able to ace it and felt great all the way to the end!  Weather conditions were also on our side that day so that was helpful.

I am look for a 4-8 week program of yours (I am a member of MTI and have access to your training programs) that is for general strength training.  I have weight trained with a trainer for the last 12 years but since taking off for the Peak Bagger program I think I would like to continue with one of your programs for now.  Thank you in advance for any recommendations you may have.

ANSWER

Congrats on the Grand!
Training? – I’d recommend Hank, from our new Country Singer packet of plans.
– Rob

QUESTION

A friend of mine recommended to me MTI’s military on-ramp plan since I had been getting serious about being functionally fit after already having a 300+ APFT score (which to be honest is really only scaled based on your body weight.. not functional fitness). I was curious what plan you would recommend after The Military On-Ramp program for Military rescue/fitness/combat medics. I feel it is crucial I have the power and strength to sprint, drag and even in the worst scenarios: carry unconscious wounded that could be 6 inches taller and 60 pounds heavier than me.

ANSWER

The plans and order in the Greek Hero packet of military athletes. This programming concurrently trains strength, work capacity, chassis integrity, endurance (run, ruck) and tactical agility. It is designed as day to day programming for Military SOF, Infantry and others with similar mission sets – which would include combat medics.
Start with Hector.
– Rob

QUESTION

I am training for selection as a rescue paramedic. The in-test is pretty simple: 1.5 mile run under 13:00 min followed by 300 meter swim in under 8 min. After that is the rescue academy where you learn the minutiae of all hazards rescue: cliff, high angle, water, swift water, wilderness, confined space, trench, hazmat, etc.

I have no issue with the run, the swim however is problematic since I don’t primarily swim for cardio AND the test date is up in the air, meaning could be within the next 60-90 days, or not…..

Anyway was looking at the swim program and was wondering if I could add it to what I am already doing to bolster my training or if I should stick with what I got.
I am getting minimum 2-3 swims a week in addition to the sprints and circuit training I do with weights, tires, sandbags, etc. already.

ANSWER

Yes you can add to the Swim Improvement Plan – just do two-a-days and/or alternate training days.  Better would be to complete a multi-modal plan – I’d recommend Barbossa, from our Pirate Series of plans for military and LE SOF with swim-based mission-sets. Barbossaconcurrently trains strength, work capacity, endurance (run/swim), chassis integrity and tactical agility.
– Rob

QUESTION

I wanted to ask for a plan recommendation. Within a year, I’ll be finishing up with ROTC at school and with 99% certainty will get my branch of choice, Infantry.
What plan (or progression of plans) do you best recommend for a female eventually going to Ranger. My guess is that i’ll be going in about a year and a half.

ANSWER

– Rob

QUESTION

Please recommend the most appropriate fitness plan for Brazilian jiu jitsu (BJJ). I’m training BJJ 3-4 days per week for at least an hour (M/W/F/Sat).  Thank you!!!

ANSWER

We have a sport specific BJJ Training Plan.
– Rob

QUESTION

I’ve got a rack, barbell, lots of iron plates, pullup and dip bars and one of your sand bags at 60#. Looking for a plan that utilizes these and pretty much no other equipment.

ANSWER

I’d recommend Big 24 Strength.
– Rob

QUESTION

First I wanna thank you and your team for all you do, I’ve been a member and a follower for a few years now, and have “enjoyed” the work immensely.
I have done a bit of research in the past, and thought I saw a recommendation for programs for the whole year, but I can not seem to locate them.

I currently use Big 24 and your Greek Hero programs in my military life, and frankly they are what is getting us through this deployment. But when this deployment wraps up in April my military career will also start to see its twilight and a new life begins.

It is time to focus on my passions and I’m looking to build a year around set of go-to programs. I will return to the US in April, and begin prep for the backpacking season, fall will be hunting, and winter is all skiing, some backcountry, but majority front side. I love the gym, and would love to retain some of my strength and size, I also enjoy to trail run for my cardio or MTB. Any help would be most appreciated.

ANSWER

I’d recommend the plans/order from our Greek Heroine Series of plans for Mountain Base fitness. These plans concurrently train strength, work capacity, chassis integrity, mountain endurance (trail running, uphill hiking under load) and climbing fitness (rock).
– Rob

QUESTION

I bought the dryland ski training program to use getting closer to the season. I was looking into other MTI programs for other training blocks throughout the year and these programs are awesome. How does MTI link these together so an athlete can gain and maintain from each block? Meaning, if you have an athlete in your facility year round do they use a variety of these programs back to back or do you have some system, a general annual plan outside of subscription plans, that you apply?
Thanks,

ANSWER

The sport season dictates the programming.
In general, we develop two types of programming for mountain athletes – “base” fitness, and sport-specific train ups.
Base Fitness lays a foundation of mountain fitness upon which sport-specific training is built.  Athletes swap back and forth between base fitness programming and sport-specific training ups.
The Dryland Ski Training Plan is a sport-specific training plan designed to be completed directly before your ski season.
Our Mountain Base fitness programming is found in the Green Heroine training plans – which concurrently train strength, work capacity, mountain endurance (trail run, uphill hiking under load), chassis integrity and climbing fitness (rock).
Few of the mountain athletes here in Jackson just have one sport – most do a different sport each season – and in reality, many spend have their training time doing base fitness, and the other have doing sport-specific train ups.
– Rob

QUESTION

I am in the army, just did that new 25m shuttle test…just wanted to let you know that it hurts. I got 57 reps and reached my theoretical max hr of 197 and hung out there for what seemed like eternity. Thanks for the pain.

ANSWER

“Horrible” is used to describe the MTI Tactical Athlete Work Capacity Assessment most often …

– Rob

QUESTION

I’m training to go through Marine Basic Reconnaissance Course here in about a month and I wanted to know if there were any training plans you’d recommend for that. I have some people training me for it already, especially in the pool, but what I feel like I’m lacking the most in is my running and rucking, so I was wondering if you could help me with putting together or finding a training plan to supplement that.

Thank you for your time and have a great day!

ANSWER

I’d recommend the non-swimming portions of our USMC Basic Recon Course Training Plan if you’ve got swimming covered elsewhere.
– Rob

QUESTION

I was wondering what plan you guys would recommend for completing the cactus to the clouds trail in California, I have acces to a pretty good weight room, but I live in chicago so not to many hills, also it’s about 3 months out.

ANSWER

3 months = 12 weeks. Here’s what I recommend:
Weeks  Plan
1-6        Mountain Base Helen – (you can skip the Friday climbing gym work)
– Rob

QUESTION

I just purchased a subscription to MtnTactical. I’m excited to get started, but I’m having trouble deciding which 2 plans would work best together.

I’m military, and I just finished a school where I lost about 20lbs, a lot of which was muscle. I also got injured and haven’t been able to exercise much until now.

I really want to put the strength and muscle back on, but I also don’t want to neglect running/rucking endurance. Right now, I’m looking at pairing the Humility plan with the SuperSquat.

Do those 2 plans make sense together? Are there others that you would recommend instead of those?

ANSWER

No – you’ll overtrain.
I’d recommend Fortitude – and complete it alone. Its focus is strength, endurance (run, ruck) and chassis integrity (core).
– Rob

 

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20 Great Reads

By Rob Shaul

 

I’m a voracious reader of non-fiction and try to read or listen to 1-2 books/week.

I consider this type of reading, “Expansion Literature” – designed to introduce me to ideas and thoughts outside of my specific career area.

Most books leave no impression. Below are 20 I’ve read over the past 6-8 months that did, and I can recommend strongly.

Read any impactful books lately? Email me the title and why, and I’ll share it with the rest of the MTI community.

 


1. Tailspin: The People and Forces Behind Americas Fifty-Year Fall – and Those Fighting to Reverse It, by Steven Brill.

Steven Brill offers up an interesting explanation for America’s growing inequality: Meritocracy. High achievers make it, set up systems and coach/guide their children to the best schools, best jobs, and eventually using government regulations, money-based political lobbying, and other mechanisms to create “moats” protecting their wealth and elitism. Examples include financial mechanisms and corporate legal defenses which concentrate wealth. He argues that unlike the “blue bloods” of the past elite, these new meritocratic elite don’t have any sense of duty or obligation to the society as a whole. Thought-provoking in that it causes you to question the focus on personal achievement without a sense of duty to a greater good. 

 

 

 

 

 

2. What Doesn’t Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength, by Scott Carney

Interesting deep dive into the possible physiological benefits and potential fitness performance improvements built through cold exposure and breath-holding techniques. Some of this stuff is faddy now and practiced by celebrity coaches working with actors in Hollywood or made-for youtube “extreme” training experiments conducted by RedBull. We’ve messed around with water confidence training for mountain athletes ourselves, but questioned the transferability outside the specific mode. In general, I’m very suspicious of any life or performance “hack” – as they aren’t sustainable, but did find this book and some of the training modes interesting.

 

 

 

 

 

 

 

3. Radical Markets: Uprooting Capitalism and Democracy for a Just Society, by Eric Posner and Glen Weyl

Super interesting and thought-provoking ideas which target many of the inefficiencies and inertia of business and government and society offer unique, market-based ideas on how to address them. For example, when it comes to voting and elections, what if you could “save” your votes … i.e. chose not to vote when issues or candidates didn’t interest you, but have those non-votes “stockpile” – then use them all at once when an issue or candidate arrived which you felt passionate about? Interesting, huh?

 

 

 

 

 

 

 

 

4. Homo Deus: A Brief History of Tomorrow by Yuval Noah Harari

Havari’s book “Sapiens” was super informative and impressive. One of its key takeaways was that there were several different species of hominoids when our species “homo sapiens” arrived on the scene. We killed ’em all! With this book, Harari ponders the next species of hominoids which will lead to our extinction …. driven by genetic modification and artificial intelligence.

 

 

 

 

 

 

 

 

 

5. Adaptive Markets: Financial Evolution at the Speed of Thought by Andrew W. Lo

The traditional idea of efficient markets mirrors the principles of physics – money moves around like thermodynamics – with “hot” and “cold” influences. Lo challenges this idea and offers rather that finance is better described by biology, and finance “evolves” to meet new and changing opportunities. For example, trading speed driven by computers and electronic market systems has increased exponentially, and new financial products and practices have “evolved” as a result. This can be super damaging – as demonstrated by the derivatives and other questionable financial products which resulted in the 2007 housing crash – but also powerfully enriching for the investor who understands this dynamic.

6. Blockchain: Ultimate Guide to Understanding Blockchain, Bitcoin, Cryptocurrencies, Smart Contracts and the Future of Money, by Mark Gates

I listened to this at the height of Bitcoins market value six months ago – when CNBC commentators couldn’t stop talking about it. The key takeaway is not the plethora of cryptocurrencies, but rather the blockchain technology behind them – and how this technology can act as a highly reliable financial ledger outside of any organizational or government oversight. It’s unclear at this early stage how blockchain and or cryptocurrencies will affect our day to day lives, but this book convinced me that there the blockchain technology is here to stay and will have impact.

 

6. The Science of Accelerated Learning: Advanced Strategies for Quicker Comprehension, Greater Retention, and Systematic Expertise, by Peter Hollins

Solid, science-driven, condensed identification of the learning techniques that are the most effective including how to teach to learn. Some of this I have seen or read elsewhere, but this book puts it all in one place. Worth your time.

 

 

 

 

 

 

 

 

7. Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance, by Alex Hutchinson

Deep dive into the many different methods coaches and others have used to push human performance – hydration techniques, cold therapy, nutrition and refueling techniques, equipment hacks, etc. One key takeaway for me – everything seems to work for a 1-3% performance improvement – even placebos. Why? The athlete believes it will improve his/her performance.

For the coach or the athlete, this book addresses directly the myths and conflicting evidence of many of the distractions product marketers pump at us. Great stuff.

 

 

 

 

 

 

 

8. How An Economy Grows And Why It Crashes, Peter Schiff, Andrew Schiff

Perhaps the best book I’ve read in the past 6 months – brothers Peter and Andrew Schiff begin with a simple parable – 3 guys on an island, each who catches one fish per day to survive – and build from there to explain investment in capital, finance, currency, bonds, debt, and international markets. Like it or not, everything begins with business and economics, and this book cut’s through the hype and hammers the fundamentals in a way which is easily understood and applied. Incredible.

 

 

 

 

 

 

 

 

 

9. Skin in the Game: Hidden Asymmetries in Daily Life, Nassim Nicholas Taleb

Taleb became famous for his book The Black Swan. Here he directly questions the wisdom and advice of political and economic elites who offer opinions, and decide policy, but are unaffected directly by the failures of their policy prescriptions, and how not having any “skin in the game” leads to huge mistakes. Taleb descends into a rant at times, and the idea is redundant, but still powerful in it’s questioning of the ruling elite and their “solutions.”

 

 

 

 

 

 

 

 

10. Thinking in Bets: Making Smarter Decisions When You Don’t Have All the Facts, Annie Duke

Excellent book on decision making from a world champion professional poker player with a pHD in Psychology – my two big take aways were understanding the difference between bad decisions and bad outcomes, and the importance of a peer group who will give you direct and honest feedback on your decisions and performance. 

 

 

 

 

 

 

 

 

 

11. 12 Rules for Life: An Antidote to Chaos, Jordan Peterson

Jordan Peterson, an unassuming academic from Canada, is quickly becoming a siren singing an alternative to political correctness and championing masculinity and what it means to be a man. I wasn’t quite as impressed with his 12 rules as Joe Rogan and Tim Ferris – where Dr. Peterson has become a star on the podcast scene and a youtube star – where his videos and lectures have 35 million+ views. Regardless, his ideas and prescriptions have helped many men identify what is important and act. He is not a dynamic speaker, and his prescriptions are not easily digestible or deployed – but they are sincere and true.

 

 

 

 

 

 

 

12. Principles: Life and Work, Ray Dalio

“Principles” was widely recognized as the best business book last year. Ray Dalio is a hedge fund manager and this book outlines his unemotional, analytical approach to investing and organizational management. The management approach includes brutal honesty and evaluation, clear, unblinking identification of people’s strengths and building project teams based on these, and belief in artificial intelligence to enhance decision making. What is different about Dalio’s effort is the detail – he painstakingly goes into detail of the steps, tools and processes he’s developed to find success. At times this can read like an endless list – but it is not shallow and is appreciated.

 

 

 

 

 

 

 

13. Psyched Up: How the Science of Mental Preparation Can Help You Succeed, by Daniel McGinn

I’ve worked with several US Ski Team members and professional Freeskiers and have been continually surprised at the lack of any systematic process and training program for the mental game of their sports and performance. In the past I’ve read several books which prescribe mental preparation techniques. What makes McGinn’s book different is his overview of several approaches, and what research has learned about it’s effectiveness. The effort is full of tools to try and apply and reaches beyond sports to better mental preparation for any stressful performance.

 

 

 

 

 

 

 

 

 

14. The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life, Mark Manson

A popular self help book, what makes Manson’s ideas different is their countuitiveness. Instead of a constant focus on the positive, identify what is important to you, and toss aside everything else. “In life, we have a limited amount of fucks to give,” he writes, “So you must choose your fucks wisely.” Especially applicable for introverts or others allowing themselves to play a role which doesn’t fit.

 

 

 

 

 

 

 

 

15. Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We Live and Work, Steven Kotler, Jamie Wheal

I really liked Kotler’s previous effort, “The Rise of Superman” – which explored the exponential advances in extreme sport performance. I wasn’t nearly as impressed with this effort, which included advice to take micro-doses of LSD to attain “flow”. Ultimately the authors try to sell a short cut to improved performance – and I’m not a believer in short cuts.

 

 

 

 

 

 

 

 

 

16. Competing Against Luck: The Story of Innovation and Customer Choice, Clayton Christensen, Taddy Hall

Christensen’s “The Innovator’s Dilemma” is one of the business books I refer to often. That effort was hindsight focused – and identified how products and companies were disrupted by newcomers. Here he works to help business identify new products which which will have traction in a unique way. Instead of trying to predict what customers need or want, identify “jobs that need done” and build products which do those jobs. It’s an interesting, enlightening insight.

 

 

 

 

 

 

 

 

17. Never Split the Difference: Negotiating as if Your Life Depended on It, Chris Voss

“Getting to Yes” has for years been the bible of negotiation theory. I’ve always thought it was terrible, and now, via Voss, a former FBI hostage negotiator, have an alternative. Never Split The Difference brings to negotiation and understanding that emotion is always evolved, and a practical set of tools and tactics you can deploy immediately in business or career negotiations, and to improve personal and family relationships. Great book.

 

 

 

 

 

 

 

 

 

18. Hillbilly Elegy: A Memoir of a Family and Culture in Crisis, by J.D. Vance

I was raised by a widowed Mom with 3 other siblings in a tiny Wyoming town. We were white working poor, but I never understood what this meant until I read Hillbilly Elegy.  Vance’s upbringing – drug addict mother, raised by his grandparents – was different than mine, but the arc of his life is similar. His military service opened his eyes to a new world, new way of viewing life, and new possibilities. Hillbilly Elegy was referenced by many political pundits after Trump’s 2016 Presidential victory as it gives voice to the economic stagnation and challenged faced by many lower and lower middle class white Americans. Vance’s work is not just about his own personal story, but weaves in the larger economic forces (decline of manufacturing, etc.) which has hurt and stagnated the American Dream for many. This is an impactful work.

 

 

 

 

 

 

19. Meat Eater: Adventures from the Life of an American Hunter, Steven Rinella

It took me a couple tries to get through Rinella’s effort, but was ultimately impressed by his unflinching look at hunting and trapping, his love for it and they way it connected him to the natural world, and was frankly entertained by his great hunting and fishing stories. As a self-taught, backcountry bow hunter, I’ve come to severely dislike the “celebrity hunter” types, and entire hunting entertainment industry which highlights the kill, only to be interrupted by efforts to sell you something you don’t need. Rinella is part of that now with his own TV show, etc., but this effort from 2012 predates this douche baggery, and is simply, great writing. Another I would recommend even more is Ted Kerasote’s Blood Ties: Nature, Culture and the Hunt.

 

 

 

 

 

 

20. The Book of Why, Judea Pearl and Dana Mackenzie

Uh … I’ll admit right up front, this book was way over my head quite a bit of the time. But, of all the books on this list of “expansion literature” – this perhaps opened my mind the most. Dr. Pearl is a professor at UCLA, and a recipient of the 2012 Turing Award – the “Noble Prize” for computer science. His work now is focused on artificial intelligence, but this book is really about the history of ideas, philosophy, and mathematics surrounding the differences between “cause” and “correlation”. It points to the significant limitations of traditional statistics. During his career, Dr. Pearl, his students, and colleagues, have developed sophisticated modeling tools which must be applied to data to identify and predict “cause” relationships. I don’t want to get too geeky here, but this technical tome brims with joy about the history of statistical thought, computer science, and intellectual discovery. How does it apply to artificial intelligence? Via the internet of things, we are currently producing gigantic volumes of data, but statistics alone are not powerful enough to discover what’s important. Dr. Pearl and his colleagues have developed modeling which deploys “counterfactuals” which aim to account for impacts from forces or decisions which didn’t occur. I’d explain more, but I’d just get myself in more trouble. The bigger point is artificial intelligence will need to deploy something like Dr. Pearls models to truly advance. Overall, these are very big, powerful, ideas.

 

 

 


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Arete 8.23.18

Military / Homeland Security

Russia is Not America’s Near-Peer Threat, Small Wars Journal
The August War, Ten Years On: A Retrospective on the Russo-Georgian War, War on the Rocks
Islamic State releases photos from deadly raid on military base near Lake Chad, Long War Journal
Islamic State May Still Have 30,000 Fighters In Iraq And Syria, Even After Setbacks, In Homeland Security
Terrorist Attacks Are Quietly Declining Around The World, In Homeland Security
Botched CIA Comms System Blew Cover of Chinese Agents, Real Clear Defense
How America’s Wars Have Created Piles of Debt (And Little Strategic Benefit), The National Interest
Is the U.S. Army Near Becoming Obsolete?, The National Interest
This Is Why Iran Won’t Negotiate with Trump, The National Interest
Trump’s Risky War of Choice Against the Generals, The Atlantic
Shootout: Why the Army Chose Sig Sauer over Glock for Its New Handgun, Task and PurposeRussian Hybrid Warfare as Unconventional Warfare: Implementing a Counter-Unconventional Warfare Strategy, Small Wars Journal
This Is the Army’s Plan for Destroying North Korea’s Nuclear Weapons, The National Interest
The Unintended Consequences of U.S. Disengagement, Washington Post
Trump reportedly showing renewed interest in Erik Prince’s plan to privatize Afghanistan War, Marketwatch
Why Russia Never Became an Aircraft Carrier Powerhouse, The National Interest
Marine Commander Says Rapid Drawdown in Afghanistan Premature, Small Wars Journal
The Growing Risk of a New Middle East War, Rand
A U.S.-Russia Partnership Against China Is Unlikely, Rand

 

 

LE / Fire Rescue / Wildland Fire

A Plague of Deadly Hesitation, De-Motivation, and De-Policing in America, Police Magazine
2 WILDLAND RIGS BURN UP AT FIRE IN UTAH, Firefighter Close Calls
Minn. PD outfits officers with camera-mounted guns, Police One
Differences Between a Criminal Justice and Homeland Security Degree, In Homeland Security
Requiem for the Chicago Police Department, LE Today
Texas PD relaxes tattoo policy to recruit, retain officers, Police One
Nearly two million acres on fire in the United States, Science Daily
What the FBI’s new report confirms about active shooters, Police One
WA FIREFIGHTING PLANE CRASHES, PILOT SURVIVES, Firefighter Close Calls

 

Mountain

The Best Peaks in America, Backpacker
The Best Backpacking Stoves of 2018, Outside
Battle of the Tents: Budget vs. High-End, Outside
The Dawn Wall – Trailer, Redbull
Fly Fishing is Your Ticket to Bonding With the Backcountry, Backpacker
Outdoor Pros Share Their Emergency Gear Kits, Outside
K2 debuts its lineup of 2018-19 skis and boots, Freeskier
Mountain Lion Attacks Bowhunter, Bowhunter.com
‘All In’ Trailer, Outside
The Economic Impact of Outdoor Adventure, Outside
The 13 Best Skis of the Year – These skis received the highest marks across the board from skiers with a host of different backgrounds, Powder Magazine

 

Fitness / Nutrition

A $180 Steak Sandwich?, WSJ
The Keto Diet, Decoded, Men’s Journal
Eating Before Early Workout Helps Burn Carbs, WebMD
Do Training Masks Actually Enhance Performance?, Muscle & Fitness
The Best Deadlift Variation to Protect Your Back, Muscle & Fitness
The best electric toothbrush, Endgadget
Solving Shoulder Injuries for Gym Bros, Breaking Muscle
Dominant men make decisions faster, Science Daily
College Strength Coaches have Become Strongmen, WSJ
Study Finds Both Low-Carb and High-Carb Diets Linked to Early Death, Muscle & Fitness
Defining the Upper Limits of Fitness, Outside
Logitech’s vertical mouse could save your wrist, Endgadet
Physiotherapy Exercises for Lower Back Pain, Breaking Muscle
A Dwindling Sockeye Catch Makes Alaskans Uneasy, NY Times

 

Interesting

How Americans and Western Europeans compare on 4 key social and political issues, Pew Research Center
Immigrant, American, Psychology Today
Brussels will ‘not comment’ on reports Britain is spying on EU Brexit committee, Intelnews.org
Shopify Bans Firearms and Ammunition, Soldier Systems
‘Abrupt thaw’ of permafrost beneath lakes could significantly affect climate change models, Science Daily
A majority of Americans support using biotechnology to grow human organs in animals for transplants, Pew Research Center
First lady Melania Trump warns of ‘destructive and harmful’ side of social media, Washington Post
Bitcoin’s Annual Carbon Footprint Is Equal to One Million Transatlantic Flights, Gizmodo
The Browns’ Suckiness Defies Math And Reason, Five Thirty Eight
Takeaways from Venezuela’s Long Descent, War on the Rocks
Elon Musk has reinvigorated the American public company, The Economist
DNA analysis of 6,500-year-old human remains with blue eye mutation, Science Daily
Tired of Twitter? Join Me on Mastodon, Endgadget
The Best (and Mostly Affordable) Classic Cars You Can Buy From 1985-1995, Gear Patrol
Bigger proteins, stronger threads: Synthetic spider silk, Science Daily

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Q&A 8.23.18

QUESTION

Several months ago you wrote an article in which you analyzed the ACFT and ultimately recommended a different set of test events.  I tried locating that article on your site but could not find it.  Can you please send me the link?

ANSWER

– Rob


 QUESTION

I’ve been observing what you do with great interest and decided that I would like to use your approach for getting into proper shape but I’m having difficulties choosing an option due to the injuries I had and my habit of over-training due to my enthusiasm.

A bit of background info. I am a desk rat (female) who used to be very physically active (mountaineering and running) but in the last years I had a severe shoulder dislocation (ligaments don’t function any more), knee troubles and two operations that had me dial back on everything for months on time.
My plan is to get back to (and of course improve on) my previous overall fitness level with an emphasis on mountaineering and Idon’t know which route to take based on what you have on offer.
Only thing that I’m quite certain of is that I would want to avoid any jerking motions with weight above shoulder height since that area needs to strengthen properly first because I’d be risking another unnecassary injury.

ANSWER

I’d recommend you start back with the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I am thinking about getting some of the programs or subscribing is there a certain order that the greek hero series is supposed to be completed in?

ANSWER

It’s best to complete the Greek Hero plans in this order:

It’s okay to skip the Military OnRamp Training Plan if you’re coming in fit.

– Rob

QUESTION

I am a college junior planning to enlist after graduation. I am new to your programming and while I have done Crossfit in the past, I am not currently fit enough for most of your plans, with my biggest weakness being strength. Should I start out with the on-ramp plan or start with a strength plan to get my numbers up?

ANSWER

Start with the Military OnRamp Training Plan. It includes strength training.
– Rob

QUESTION

I am a current or former subscriber and used your programs before. In the last several years, I have climbed Rainer,Kilimanjaro and did the hike to Everest base camp.Also, I have climbed the Grand,Teewinot,South and Middle Teton. I am a better Mountaineer than rock climber.I took the last two years off. I would say from burn out.But I am back at and have set as a goal to climb Mt.Owen and Mt.Moran next Summer.
   I live in Florida and come to Jackson in the Summer. In Florida I have access to a gym and a climbing gym.
To maintain my fitness in the last couple of years I have done triathlon training,swimming,running,biking,weights etc.So I have maintained a good fitness level. I want to start trading August 1 2018 for my climbing attempts next year. By the way I am 67.
Now,my question is which of your program or program of yours should I subscribe to and in what order to get prepared for my climbs in July or August of 2019? And Why?

ANSWER

Ideally, the plans and order in the Greek Heroine series until 6 weeks before your climb, when you’d drop into the Peak Bagger Training Plan – and complete it directly before your climb.
The Greek Heroine plans are designed to build “base” fitness for mountain athletes and concurrently train endurance (trail running, uphill hiking under load), climbing fitness (rock), strength, work capacity and chassis integrity.
The Peak Bagger Training Plan is a sport-specific plan designed for primarily non-technical peak bagging attempts like the Grand and other Teton Peaks.
But …. at 67, I’m afraid this programming as prescribed would be too intense for you and I’m not sure how to scale it for someone your age other than stretching out the programming to allow more rest days – train one day, rest the second.
Mountain Base Helen is the first plan in the Greek Heroine series. Click the “sample training” link to see the first week of training. You could try this – to test your recovery and decide after that.
– Rob

QUESTION

Thank you for the work you do.  I have a question regarding the rookie training series.  I am already very strong, and getting stronger with a barbell at this point is not going to help me.  However I struggle mightily with running.  Should completely replace the rat 6 with the running or do the rookie series as is? Thank you for your time.

ANSWER

Yes – just weeks 6-13 of the Running Improvement Training Plan.
– Rob

QUESTION

Do you have a program that would prepare a person well for taking the Canadian PARE test?  It is essential a 2-4minutes obstacle course/sprint with a push/pull evolution at the end. It is used across a few different agencies, primarily the RCMP.
Thanks

ANSWER

This is perhaps the most complicated test I’ve seen thus far!
I don’t have a plan to specifically prepare for it.
Because of it’s complication – best would be to do Repeats of the actual test …. like 3 Rounds with a 4-5 minute rest between. I’m sure this is not possible … so what I’d recommend is this:
3 Rounds
300m Shuttle with a Burpee at each turn point.
50m Sled Push
5x Burpees
50m Sled Pull
Rest 5 minutes between rounds.
– Rob

QUESTION

Any ideas for programming a routine following Ranger school?  I feel like all gains were lost, and recovering from bursitis and upper back soreness.  After I’ve healed completely, what do you recommend to get
back at it? Most are saying to ease back into it…thoughts?

ANSWER

After 1-2 weeks of rest and eating, you’re ready to start training again and cleaning up your diet.
Start back with strength – it’s the foundation of fitness and durability – and will be what you lost most during Ranger School. From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan. This plan is assessment-based – so it will automatically “scale” to your post-Ranger School fitness, and is super efficient – gym sessions are just 45-50 minutes long.
– Rob

QUESTION

I am an active (mostly backpacking, basketball and biking), healthy 60-year-old seeking a training program for backpacking and non-technical mountaineering trips this winter, primarily in Colorado.  The typical trip would be 3-5 days in length, 50-60 pounds of food and gear, overnight camping, and 1-3 non-technical summits.  Do you have a training program that, as is or with some modifications, would be suitable for me?

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan, and follow it up with the Backpacking Pre-Season Training Plan.
– Rob

QUESTION

I just finished ranger school and am currently stationed at Ft Campbell. I am going to SFAS in March and wanted to see what training plan you would recommend for someone in my position. Obviously we did quite a bit of rucking at ranger, however my cardio and especially strength took a major hit. From what I understand your SFAS plan is a lead up to the actual course. So I would start that in January/February. My weakest area at this point is strength but I need to get my conditioning/endurance back to where it was pre ranger school as well! What twining plan would you recommend for someone in my position? Thanks for your help.

ANSWER

By my count you have 32 weeks before March. Here’s what I’d recommend
Weeks   Plan
1-7         Big 24 Strength
8-15       Valor
16-22     Resilience
23          Total Rest
24-31     Ruck Based Selection Training Plan – directly before SFAS
All these plans are part of the Ruck Based Selection Training Packet
– Rob

QUESTION

I want to first say how much I appreciate what y’all do and the service y’all provide people in my line of work. A little about me, I am a sniper in the army and have been following your programs for about 2.5 years and have been injury free and have seen very positive increases across the board.  30 years old, 70in tall and weigh 175#. I score over 5 on your relative strength assessment for tactical athletes. I recently spent about 2.5 months in a field/ away from a legit gym environment. All I had to work with was a 35# kettle bell and body weight stuff.  Upon getting back to a fully equipped gym I jumped into rat 6 to get back some strength.

I first noticed an issue 2 days after session 14 (front squat and hinge lift). I had no issue during the workout and didn’t notice anything until the following Monday morning when I rolled out of bed my left hamstring locked up and put me down with some pretty intense throbbing/sharp pain. Seeing as how walking without a limp was not possible, I took about two weeks off lifting. After a few low weight trials with front squat and hinge lift with no pain I picked up where I left off.

After reaching and completing  session 29, the exact same process has occurred. Except this time rolling out of bed Monday morning it locked up so bad I stood up to try to walk it off, became light headed and actually fainted.  This time I went in for a professional opinion and was diagnosed with a high hamstring sprain. They gave me a steroid shot, 800mg Ibuprofen, and set me up on a physical therapy program which I start this morning. I know that I made the rookie mistake of being too ambitious and pushing myself to hard after being de conditioned but what’s done is done now. My question for you, which I will also discuss with my physical therapist, is when do you think it may be appropriate to possibly being your single leg injury plan? Any advice you can offer will be greatly appreciated.  Right now I have to be real careful with any and all movement as the slightest wrong move causes it to lock up again so I doubt I’m ready now.

I apologize for the long winded email but sincerely, thanks again for everything you and your team do.  I’ve always been an athlete but your programming is the most relevant and applicable stuff I’ve ever seen to my job.

ANSWER

From a fitness perspective, you can start the Training Program for Athletes Suffering Leg Injury anytime – this plan doesn’t train your injured limb, but trains the rest of your body around your injury. But your question is a medical one – in terms of the sensitivity of the leg and hamstring. Whenever you feel you can move around without fear of lockup – start the plan.
I’m not sure you made any mistake with your training – as Rat 6 is an assessment-based program – so it scales to your incoming strength. Also – with you actually fainting, I’ve never heard of this before with a hamstring injury. And now that it is sensitive to lock up is stranger still. It could be low back related, – and nerve driven rather than muscular. Some low back issues happen when muscles fire out of sequence. You may want to get a good, deep, back and leg massage – and see if it loosens stuff up.
– Rob

QUESTION

I completed the alpine running program last summer for a challenging 28k in the mountains and it went very well. This year, I’m running the same race but my work schedule doesn’t allow for a ~4 hr hike up/run down for the big elevation day. I work 10 hr days Tuesday-Fri and can manage a 1.5 hr lift or run each day but that’s about it. How would you recommend structuring my workouts so I have enough time to recover from the long run days to the elevation days but still get my workouts in?
I’m also open to getting the long run and the elevation days in on the weekend and completing the in-season endurance strength work on week days with additional speed work added in. I don’t think distance is my greatest challenge at this point but the elevation work will make or break my race so I want my legs to be trained.
Thanks so much for your help! I love your programs and recommend them to colleagues and patients when their looking to up their training game.

ANSWER

I’m not sure I understand your question fully, but in general, the endurance work in the Alpine Running Plan is more important than the gym-based strength work to your race performance. So – cut gym-based sessions and use these as your recovery days from the endurance work.
In general – I’m not a believer in short cuts when it comes to endurance training/performance. To go long, you have to train long.
– Rob

QUESTION

I am a strength and conditioning coach with great interest in your research.
I currently work with a group of U.S military special operators, and learning how to benefit their training for their specific role.
my interest at this current time is in the training they undergo for fear inoculation and how to improve/manage this, I have come across some research papers (attached below) which discuss, “Cognitive Reappraisal” as a psychological tool for managing fear, a discussion on the “difference between gender emotion control”, a study on “experience of pain”.
It would be great to here back from you with any further information you have on this research.

ANSWER

I’m not sure what you’re asking of me here – my thoughts on this research? If so, I’m not seeing how this research relates to fear inoculation techniques. It seems the cognitive reappraisal deals more with resilience and the experiences of pain are different than managing fear.
In general, our hypothesis is that stress or fear inoculation should be introduced far earlier in the mode-specific technical training than is currently the typical practice for mountain and tactical athletes. Specifically to military SOF, for example, force on force should be introduced Day 1 or Day 2 in CQB courses, not at the very end of the course as is the current practice.
As well – “stress fitness” is a fitness attribute which needs to be regularly trained and maintained – just like physical fitness. I.e. – once guys are selected and at the unit, often their regular range training is target focused. Our Range Fitness programming deploys multiple stressors to typical range training and systematically trains accurate marksmanship under stress. We submit this as a replacement for most current range training. On the CQB side – every other training session should be force on force focused.
As a S&C coach myself, I’m careful to separate technical training as described above from physical fitness training. Our work in this area is separate from our work in designing tactical physical fitness programming.
– Rob

QUESTION

In your gym do your athletes use belts if their hinge lift max is over a certain amount for safety? Or is bracing good enough to maintain spinal integrity? I’ve seen plenty of strongmen compete with no equipment and be fine. I’ve been using your programming for awhile and my lifts have gone up significantly. I’ve never used any equipment I’ve just been bracing very well and I’ve been fine. But because of how high my hinge lift and squat are getting I’ve been wondering what your opinion on lifting belts was.

ANSWER

We don’t use them. My opinion? – It’s up to you.
Understand in all the lower body strength lifts, the legs are always stronger than the core – the core fails first. By wearing a belt, in some way you’re artificially strengthening your mid-section, and in some way losing the training effect.
– Rob

QUESTION

I have two questions,
1. I emailed you a few months ago regarding a shoulder injury, shin injuries, and starting the SFAS training packet. you recommended I do the bodyweight foundation plan. is this plan ok to replace the military on ramp training program in the packet? as in I go straight into humility after I complete it? or move on to military on ramp before Humility.
2. Since SFAS is ruck focused, would it be alright to replace the Saturday long run in the body weight plan with a ruck march? If so, what kind of rucks would you recommend I be doing?

ANSWER

1. If you have time before SFAS, complete the full packet – including Military OnRamp.
2. No … you’ll start rucking with the Military OnRamp. Do the programming as prescribed.
– Rob

QUESTION

Hello, I bought your running improvement program and I have a question. I want to focus on my running speed between 1 and 10km. What week should I start and finish the training program?

ANSWER

The Running Improvement Program is built around 3 distances – 1.5, 3 and 6 miles – which covers your 1-10km distances. Start at the beginning.
– Rob

 

QUESTION

I am about a week before finishing barbossa and starting black beard. Even though the pirate series contains swimming in it I think I need more to get my times where they should be. How would you organize doing your swim improvement along with the pirate series, specifically black beard?

ANSWER

Do 2-a-days and replace Black Beard’s swimming with the swim improvement programming.
– Rob

QUESTION

I’m currently in the army waiting to go back to selection in October. They have us doing regular army pt. Running 2-3 times a week, rucking once a week and some body weight stuff a few times a week. What plan should I do between now and October to get ready for selection?

ANSWER

It it’s SFAS, the Ruck Based Selection Training Plan the 8 weeks directly before selection.
– Rob

QUESTION

1. In Session 17 when running the 300m shuttle with vest after the 10-minute rest are we supposed to transition to the 5-mile run with the vest too?

2. When doing Olympic lifts with reps over 2 do you train your lab rats to keep contact with the bar all the way back to the ground or do they release, reset & left again?  Hopefully, this question is understandable.

ANSWER

1) No vest for the 5-mile
2) Up to the athlete.
– Rob

QUESTION

Hi, I’m looking for something that will get me to max out the push ups, sit ups, 300 Meter run, and the 1.5-mile run. Which program will help me reach my goal? I’m currently injured, and hopefully will be recovering, and I will be starting from the bottom. As in starting to work on push ups, sit ups, 300-meter run, and 1.5-mile run. I have over just under 2 yrs to be able to max the events. Help.

ANSWER

Two years out, I’d recommend you start our stuff with the Bodyweight Foundation Training Plan, then follow it up with the FBI SA PFT Training Plan, which directly addressed the fitness assessment you describe.

 

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Mini Study: 3 Weeks of MTI’s “Super Squat” Progression Leads to 4.9% Strength Gains

MTI Lat Rats work through a set of 20x “Super Squats” during this Mini Study.

By Rob Shaul

 

BLUF

Experienced MTI Lab Rats showed an average 4.9% strength gain over two strength exercises following MTI’s “Super Squat” strength progression for 3 weeks within a multi-modal fluid periodization training cycle.

 

Background

MTI’s “Super Squat” progression is our implementation of the famous book, “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks” by Dr. Randall Strossen.

Dr. Strossen’s original Super Squat progression is classic, old-school strength training.

MTI’s version of the Super Squat strength progression uses percentages based off your 1-Rep Max and the completion of 1 Round of 20x reps of the Back Squat and Bench Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep.

While taking the 3 deep breaths, the barbell is left behind the neck, across the shoulder for the back squats, and in the “up” position, elbows locked out, for the bench press. Twenty reps take athletes 3-4 minutes to complete. The combination of the reps, plus holding the weight between reps for the 3 deep breaths, is brutal.

Below is a video of one of our athletes completing a set of 20 “super squats”.

Some refer to this technique/progression as “breath squats.”

Dr. Strossen limited his “breath squats” to just the back squat exercise. At MTI, we’ve deployed this lifting and breathing progression to both back squats and the bench press.

We’ll run this progression for three weeks before re-assessing 1 Rep Maxes (1RM). Each percentage progression is completed twice, and then the percentage increased to the next progression.

These progression percentages did not come from Dr. Strossen, but rather experience completing Super Squats with MTI Lab Rats and athletes over the years.

Note the difference between the back squat and bench press percentages. These are based on our experience deploying the progression with hundreds of athletes over the years – we’ve found the bench press “breathing” reps much more difficult for athletes to complete.

Our Super Squat Strength Cycle, and other full cycles where we’ve deployed the Super Squat progression, are typically 6 or 7 weeks long, and the progression completed twice, after a mid-cycle re-assessment.

However, for this mini-study, we completed just 3 weeks of the progression.

Veteran MTI Lab Rats completed the Super Squat progression for Back Squats and Bench Presses on Monday and Wednesdays. After completing the strength work, they completed a 20-minute, sled push-based work capacity effort.

Tuesdays and Thursdays were spent completing endurance work – either running or rowing – for an upcoming study. Below is the weekly schedule.

  • Monday: Super Squat Progression (Back Squat and Bench Press)
  • Tuesday: Run or Row Assessment or interval repeats
  • Wednesday: Super Squat Progression (Back Squat and Bench Press)
  • Thursday: Run or Row interval repeats

 

 

 

 

Results/Discussion

See the chart below for results from this cycle:

Over the years, we’ve seen between 10-15% overall strength gains using Big 24 progression over the course of a 6-7 week cycle, and I was somewhat surprised by these results. Why the smaller gains?

It’s not necessarily because we just ran this mini-study over 3 weeks, and not 6-7 weeks like a full cycle. In general, we’ve found the second 3-week progression in a 6-7 week cycle still produces gains, but they are not nearly as sharp as those attained in the first 3-4 weeks. In this case, we would expect our athletes to continue to gain strength, but ambitiously only half of much if we ran the study for another 3 weeks

The sled push-based work capacity efforts and endurance work the athletes concurrently completed this cycle could have retarded strength gains from the Super Squat progressions. However, when deployed in our fluid periodization cycles, the Super Squat progression is just the strength part of a multi-modal cycle which typically includes work capacity, chassis integrity, and endurance.

Most likely, the reason for the lower results comes from the high “training age” of the athletes in this study.

All the athletes in this mini-study were veteran MTI Lab Rats, with high “training ages.” In general, athletes with high training ages have strength levels at or near their genetic potential, and therefore have less room to improve than athletes with lower training ages – or training experience.

Bodi, from the chart above, separated his shoulder the weekend before re-assessment and had to pull from the bench press 1RM.

 

Next Steps

This is the second Mini-Study of one of MTI’s free-weight based strength progressions. In a previous Mini-Study, our Big 24 Strength Progression achieved an average 8% strength gain across three classic barbell strength exercises with veteran MTI lab rats.

We’ll conduct similar mini-studies on MTI’s five other strength progressions and compare the results across the board. This could perhaps identify which of MTI’s seven strength progressions is the most effective for experienced athletes.

 

 

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

 

 


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Quiet Professionalism Presentation to the Denver Fire Department

In June 2018 Rob was invited by the Denver Fire Department to talk about his philosophy on what it means to be a Quiet Professional.

First penned in October 2015, Rob since then has defined eight pillars of Quiet Professionalism which include:

 

1) Mission First.

2) Hard Work with a full heart.

3) Understanding the difference between “Experience” and “Wisdom.”

4) Knowing what to do = Easy.
                               Doing it = Hard.

5) Continual Professional Learning.

6) Do your Job with Dignity.

7) Embrace the suck.

8) Gratitude.

 

Below you can find a total of 5 videos that documented the entire presentation to the firefighters.

This was filmed by a friend of one of the firefighters … so please excuse the quality.

 

This talk is based on the essay, What Does It Mean to Be a Quiet Professional?

 

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

 

 

 

 

 

 

 

 


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MTI’S Mountain Running and Ultra Running Plans

 

Our Flash Sale this week includes all of MTI’s Mountain and Ultra Running Plans such as:

  • Ultra Pre-Season
  • Alpine Running
  • 50-Mile Running

and much more…

You can now save 30%* on these plans by entering:
MountainRun30 at checkout.

*This offer ends within 24 hours.

 

Click through the following plan tree to find your plan:

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