Page 128 – Mountain Tactical Institute

Mini Study: 3 Weeks of Big 24 Progression Leads to an average of 8% Strength Gains across 3 Exercises

by SSD

MTI Lab Rats complete Big 24 Box Squats during in June.

By Rob Shaul

BLUF

Experienced MTI Lab Rats showed nearly 10% strength gain over 3 strength exercises following Big 24 strength progression for 3 weeks. Men gained more strength than women during the short cycle.

Background

I’m frequently asked by athletes how much strength gain they can expect completing one of our strength-focused programs. My standard answer is 10-20% depending upon the “training age” of the athlete.

“Training Age” is not the individual athlete’s actual age, but rather his or her year’s of experience strength training in the weight room. I’m 50 years old, have been lifting weights since I was 14, so my current training age is 36.

However, if I’d been an endurance athlete rather than a meathead, it is entirely possible that I wouldn’t have touched a barbell until age 48. If that was the case my “training age” would be just 2.

In general, the higher training age, the closer the athlete is to his or her genetic strength potential and thus the less he or she will gain in strength from anyone strength progression.

Likewise, the lower the training age, the further the athlete is from his or her genetic strength potential, and thus the more he or she will see in strength gains from any progression.

This mini-study sought to assess strength gain for high training age athletes over 3 weeks of Big 24 progression.

The power of Big 24 comes through these exercises and a simple but aggressive progression. The name “Big 24” is derived from the number of total reps (24 reps) you will perform for lower and upper body strength exercises during the training sessions.

Instead of working up to 1RM, in Big 24 athletes work up to 3RM – or 3x repetition maximum for classic Lower and Upper body barbell-based strength exercises. Athletes work up to 2RM – 2x repetition maximum for Total Body strength exercises.

Follow-on set rep schemes are 8 Rounds of 3 reps (8×3 – 24, hence the name) for Lower and Upper body strength exercises, and 9 rounds of 2 reps for Total Body Exercises.

In the first follow-on progression, the athlete drops 10# from his/her 3RM (or 2RM) and completes rounds 4-8 at that load (5 Rounds total). In the second progression, the athlete drops just 5# from his/her 3RM and completes rounds 4-8 at that load. In the final progression, the athlete completes rounds 4-8 at his/her 3RM… then they re-assess and start the progression all over again.

MTI’s “Big 24” progression is one of our oldest, and anecdotally, most successful, and we’ve applied the progression scheme to several different exercises of the years.

This short, 3-week Lab Rat cycle deployed three exercises, trained twice each week: Hang Squat Clean (Total), Incline Bench Press (Upper) and Box Squat (Lower).

Athletes trained Big 24 (these three exercises) two times each week – Monday and Wednesday. On Tuesday’s and Thursdays they ran endurance intervals – either 1 mile or 2-mile running repeats. Here was the weekly schedule and below a chart showing the progression:

Monday: Big 24 Progression (Hang Squat Clean, Incline Bench Press, Box Squat)
Tuesday: Run interval repeats (1 or 2 mile)
Wednesday: Big 24 Progression (Hang Squat Clean, Incline Bench Press, Box Squat)
Thursday: Run interval repeats (1 or 2 mile)

Typically, we’ll run the Big 24 progression over a 6-week cycle, with a mid-cycle re-assessment, and a final re-assessment the first day of Week 7.

Results/Discussion

See the chart below for results from this cycle:

Over the years, we’ve seen between 10-20% overall strength gains using Big 24 progression over the course of a 6-7 week cycle, depending upon the training age of the athlete.

All the athletes in this mini-study were veteran MTI Lab Rats, with a relatively high training age, and the results after 3 weeks are in line with what we’ve seen anecdotally for a 6-week cycle.

Note the difference in results between male and female athletes. Overall, the three female athletes in the study improved less, and there was no improvement for the female athletes in the one upper body exercise, the Incline Bench Press. This is also not unusual for what we’ve experienced anecdotally over the years.

In general, women see less strength gain compared to men for the same progression, and this is accentuated for upper body strength. This has been a frustrating outcome for us over the years that we have not yet found a solution for. In a past mini study, we’ve actually compared two types of programming based on volume and intensity for female athletes to see if one performed better.

While there are obvious physical and maximal strength differences between men and women, we’re not sure why women wouldn’t also respond as well to the same programming. We have work to do.

Next Steps

This mini-study evaluated just a short, 3-week cycle deploying Big 24 across three exercises. For a full cycle, we would have used the second assessment as a mid-cycle assessment, and begun the progression again for three more weeks, with a final re-assessment on week 7. We would expect to see further gains, though not as great as those achieved the first 3 weeks.

Ultimately, it would be instructive to conduct similar mini-studies on MTI’s six 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

You Might Also Like MTI’s Big24 Strength Training Plan

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Q&A 7.5.18

by SSD

KUDOS

“Just wanted to drop a line about what happened this weekend with influence of your programs. We are a training company based out of East Texas that primarily focuses on first responders and responsible citizens . Most of our trainings revolve around combative firearms, medicine and survival skillsets as well as equipping over 11 school districts in Texas for active threat response.

With that said our staff has been working through various programs of MTI to better ourselves to be able to better others for the past year. We have had quite a few clients ask about what we do personally to train and this past Saturday we invited a trusted group of students to join us working through some of your fundamental exercises for functional fitness. Our instructor Nick Gaines led the clinic and we consistently pushed your programs and institute to everyone involved during the training and after. You guys may see about 2 dozen or more spontaneous buyers and we will continue to push more to you. We believe in what you guys do and your why.”

QUESTION

I need your help! I had a grade two hamstring tear in early-March and really couldn’t do much for two months! The last month I’ve been getting my cardio back in and doing some spring climbing and I feel great, but I’m still very concerned about being in mountain shape for Rainier in early July.

When I first had the injury I thought I might have to cancel my summer in the Cascades but I think I can handle it with a perfect 5 weeks of training. What do you advise? I have 5 weeks starting today until my flight departs on July 3rd (4 weeks training and 1 week cooldown). I’m able to work flexibly and have the potential to train as much as my body can take.

Can you please recommend a tailored 5 week plan for me?

ANSWER

First 4 weeks of the Rainier Training Plan, then for week 5, skip ahead to week 7 in the plan.

Start training.

– Rob

QUESTION

Just got the subscription in preparation for a selection some time in the future and was wondering if you had suggestions for increasing the training volume. I do 2-a-days already at my crossfit gym and would like to keep it up, however the fortitude v2 plan (I’m jumping in the middle of the SFOD-D packet) has a lower volume than I’m used to.

Basically I’m wondering if it would make sense to do each session twice or, since my long distance fitness needs improvement, do extra running/rucking. Maybe even just jump in with the crossfit class in the mornings?

ANSWER

Def. no more gym work – i.e. CrossFit or doubling up the gym-based work in Fortitude. Increase the endurance work in the plan (running, ruck running) by 1/3 to 50%.

– Rob

QUESTION

I’m having trouble finding the best fit program for me. I’m a military member, looking for improvements mentioned in your Greek heroes series (Strength, TAC SEPA, Endurance, etc.) I’m already fairly fit, and my workout consist of weighted and unweighted calisthenics, boxing, and sledge work, in addition to running. What program would you recommend? I’d like one that is open to the idea of improvement in all areas, and allows me to work in boxing if given the chance. Thanks!

ANSWER

Roll into to the Greek Hero plans, beginning with Hector.

– Rob

QUESTION

Just finished (up to week 4/5 two times in a row) the Peak Bagger in training for a weekend in Colorado, 2 days doing snow mountaineering with minimal ice and 2 days multi pitch rock climbing. Supplemented training with 1/2 hour 3-4 times a week of bouldering (up to V3/V4 most times) and top rope 1/2 times a week for this last part, and 1 or 2 days a week of heavier lifts to keep on the size (I’m 5’6″, 170, and can usually make a 1.5 mile in 8:30 at this point. Most ruck runs (I added up to 35lb during round 2) were between 7:30 and 8:30 pace.

Plan was great for legs and overall strength, a little lacking when it came to some ice work we did (surprises on the course for me). Overall a great approach.

I plan on doing Mt. Whitney up a 5.8 to finish this coming July (dates TBD, but likely around July 20th). What plan for this prep? Taking a week off now. Will probably do non-technical 14ers and hard 12ers before hand in the weeks leading up

ANSWER

I would have recommended our Alpine Climb Preseason Training Plan for this event – it would have matched up better as it combines elements of the Peak Bagging plan with grip/climbing programming.

Peak bagger is designed for non-technical walk ups like most Colo 14ers, the Grand Teton, etc.

For Whitney, I’d recommend our Expedition Mixed/Ice Climbing Training Plan. Be smart with the programming here and your peak bagging efforts (14ers, 12ers) …. watch for overtraining and substitute your long mountain days for the long events in the plan. Get at least 1 day/rest/week.

– Rob

QUESTION

I’m taking over a conventional EOD company and I’m doing some searching and thinking about changing the PT climate there. The company is accustomed to PT on their own and being held accountable only for failure of an APFT or HT/WT. The PT average is around 240.

I love your programs and I’m a huge believer in your fitness philosophy. I don’t care so much about the APFT average as much as the need for functional EOD fitness. The next deployment will be SOF support and I don’t think the company is ready physically.

The unit operates in teams of two in combat, but will be expected to integrate fully in SOF formations.

Do you have any suggestions?

ANSWER

Depending upon the deployment location ….

Syria/Africa – Urban Conflict Pre-Deployment Training Plan.

Afghanistan – Afghanistan Pre-Deployment Training Plan.

When you get there, put the company through the Soldier Athlete Fitness Test. This test should get their attention.

Pls send their scores if you do – I’ll add them to our database.

– Rob

QUESTION

I just subscribed to MTN. Everything looks amazing. My question is what would you recommend to start off with programming?

I’m a cop working night shift and former military. I have a background in Crossfit so Olympic lifting isn’t foreign to me.

My goal is to be better all around (running, lifting, and moving more athletically). Would the Lethal Weapon program be a good place to start?

ANSWER

Go to the LE Daily sessions and start at the beginning of the most recent cycle, Omega.

– Rob

QUESTION

I have 2 questions. I’m currently in basic training for the Canadian army, I have done 2 workouts from mti. On ramp, and humility. My first question is my strength isn’t where I want it to be; would you recommend the big 24 or is there a different one youd recommend? Currently I won’t be able to do the gym 5 days a week because of training here but in 3 weeks I should be on a Monday- Friday schedule.

Second question – when I’m in the field and eating rations should I still try and reduce carb intake that aren’t from fruits of veggies? Thank you

ANSWER

Strength Plan? – Complete the MTI Relative Strength Assessment Training Plan.

Field Rations? No – eat like you would regularly. It’s too difficult when your menu is dictated. But … no deserts except for your cheat day.

– Rob

QUESTION

I just got a subscription with you guys, I have heard a lot of good things about your products. I do not know what program to follow, I am in the military. what plan would you recommend that I guess would hit it all stamina/strength?

ANSWER

If you’re fit, start with Hector from our Greek Hero Series.

If you’re not where you want to be fitness wise, start with the Military OnRamp Training Plan, then proceed to Hector.

– Rob

QUESTION

I’m an infantry dude with the 82^nd airborne and am looking into getting your programs since I’ve heard good things about them. I am looking to build up my strength and endurance before I go to Ranger School (not selection). Currently my pt test statistics are sitting at

62 push ups

90 sit ups

37:30 5 mile run

2:50 12 mile ruck

Id like to increase my push ups and sit ups to be above the 100 mark, and lower my 5 and 12 mile times as well. I have a good amount of time before I go to Ranger School so I’m less prioritizing training solely for that but more so building up my base level of fitness so I can be at the top of my battalion. I have about 6 months to kill before I need to start my trainup for Ranger School, what would you recommend I follow on your website that would do what I’m looking to achieve? (increase in muscular strength and maybe size, with an emphasis on my pt statistics so I guess endurance as well). Thanks in advance.

ANSWER

It’s not clear from your note exactly when you’re slotted for Ranger School. But in general, I’d recommend the plans/order in the Ranger School Training Packet – finishing the last plan in the packet, the Ranger School Training Plan, directly before reporting. This packet is approx. 10 months worth of programming.

Email back if you have a longer or shorter time period.

– Rob

QUESTION

I apologize upfront for a lengthy email and wordy questions – feel free to paraphrase if you post these on the weekly Q&A.

1) I’m hooked on MTI’s programming and want to learn more about the theory behind the various Military Athlete programs. Do you have any specific pillars or critical components of being a tactical athlete? From my understanding of your training methodology the pillars are something along the lines of strength, endurance, work capacity, and TAC-SEPA…what am I missing/how far off am I?

2) I’ve read previously about the “mountain of fitness” and “fluid periodization”…can you describe these terms and explain what they mean in your programming.

3) Pat McNamara is a popular shooting/fitness instructor and retired special operator – his “Combat Strength Training” programming puts specific emphasis on ensuring that you incorporate movements in all 3 planes of motion (frontal, sagittal, and transverse)…I’ve never paid much of attention to which movements and lifts occur in which planes of motion. I’m curious what your thoughts are?

Thanks!

ANSWER

1. Read Here: 5 Types of Tactical Athletes and Their Fitness Demands – This will give you a good idea of where these base fitness attributes come from and how we apply them for different types of tactical athletes.

2. You mean the Fitness Mountain and Fluid Periodization …. covering these topics takes about 2 hours in a programming course – too much for an email! In general, the Fitness Mountain is how we conceptually think about mission-direct fitness for mountain and tactical athletes. The foundation or “Base” of the Fitness Mountain is where we train the “base fitness” attributes from the 5 types article. On top of this “base fitness” is where we train mission-specifically specific mission sets, schools, pfts, deployments, etc. “Base Fitness” is designed as day to day programming for athletes. Fluid Periodization is the proprietary theory we deploy to concurrently train the base fitness attributes – i.e. train strength, work capacity, chassis integrity, tactical agility and endurance (run, ruck) all in the same cycle, at the same time.

3. Can’t speak to McNamara’s programming, but the terms he uses I’ve seen used by team sports coaches for years. All that matters for MTI programming is outside performance – and this mission-direct focus alone drives our methodology. Over the years we’ve tested and tried multiple gym-based training theories and found most wanting in terms of transfer to the real world.

– Rob

QUESTION

I’ve been looking through your website quite a bit and am interested in trying some training programs. I was wondering if the grunt pt program is still available for active duty military. I can get to a page from google but other links will say the page can’t be found. Thanks in advance for your help.

ANSWER

Sorry – we canceled Grunt PT over a year ago – there just wasn’t enough interest. We did bundle several of the Grunt PT cycles Here.

– Rob

QUESTION

I recently started a subscription to MTI and have a question, there’s so many plans to choose from and I’m having trouble finding the right one. I’m training for special operations right now in the Air Force right now but I’m not making the past requirements and wondered if you guys had a program not so much a beginner program but something that’s great to build up a solid base so I can begin training in the selection workout plans you offer such as pararescue/cro, buds, SF selection etc.

ANSWER

I’d recommend you work through the plans/order in the Pirate Series – which are designed as day to day training for tactical athletes with water-based mission sets. These plans concurrently train strength, work capacity, chassis integrity, tactical agility and endurance (run, ruck, swim).

Start with Barbossa.

– Rob

QUESTION

I have a question regarding recovery. Why do you program for 4-5 days on and 2-3 days off? Why not two days on and one day off, or three days on and two days off, etc..

ANSWER

Answer is the “Burden of Constant Fitness” and professional athletes who must be fit for their jobs.

Soldiers, mountain guides, LE, Fire/Rescue – etc. can never afford to be out of shape, or, not fit for their work – which means they must constantly train. This creates a “burden of constant fitness.”

We encourage our athletes to train at work – because it is part of the job. Our 5/2 schedule is designed to give them the “weekend” off from training – I don’t want them training job-related fitness on their off-duty days. In the long run, this can lead to resentment.

We understand many don’t have typical 5/2 schedules – but we still recommend they don’t train during their off-duty days and adapt our programming to their schedule.

– Rob

QUESTION

I’m torn between your two training plans and was wanting your Insight on both. I’m looking at sfas ruck based selection plan and the SFOD-D plan. I’m currently training up to re attend sfas as I was a non select my first time I went. I was wondering what plan would be best for me as I like to strive to achieve peak performance with the most challenging aspects.

ANSWER

Complete the Ruck Based Selection Training Plan the 8 weeks directly before SFAS.

This plan is specifically designed for the fitness demands of SFAS.

SFOD-D selection is not just a harder SFAS ….. the selection events are very different and that plan won’t prepare you for SFAS.

– Rob

QUESTION

I have a couple quick questions about programming.

1. I’m currently working through Bodyweight Foundation. I’m doing 5on, 2off because of work. I plan to follow with bodyweight build. Should I take a week off in between or go straight to build?

2. I’m a mountain athlete (climbing/hiking/bc ski). After build should I go straight to the Greek heroine cycle or is there something in between you would recommend?

3. I’m debating getting an athlete subscription for the mountain sessions vs. doing Greek heroine cycles with breaks for trip/season specific buildups. What is the difference between mountain sessions and heroine? Do you recommend one over the other? Thanks!

ANSWER

1. Take a week off, then move right to Helen from the Greek Heroine Series.

2. See above – skip bodyweight build.

3. Do the Greek Heroine series.

– Rob

QUESTION

I’m currently attached to a MP CO and I’m the heavy gunner, carrying the m249 saw. What would you suggest as far as programs I can do?

ANSWER

I’d recommend starting our stuff with Fortitude, then following it up with Resilience. Fortitude has a solid strength and endurance (running, rucking) emphasis, and Resilience hammers your combat chassis (core).

– Rob

QUESTION

I am interested in getting started with your workouts. I am a 32 year old mountain athlete and enjoy Hunting, Hiking, Backpacking, and Skiing/Back-country skiing. I am having a bit of a hard time figuring out where to start. January of 2017 I fractured some lower vertebrae and my SI joint as well as bulged a disk (L4/L5) in a skiing accident off a large jump with too hard of a landing (landed on my feet in the flat past the transition).

It has been a long road but I have gotten rid of the pain and my referred nerve pain by using Dr. Eric Goodman’s Foundation training. Before I broke my back I was in the best shape of my life but over the last year, even though I got in about 50 days of skiing this winter, I have put on weight and lost a lot of my fitness. At the time of my injury I was 5’9″ and 180, and about 15% body fat. I am about 40-50 lbs over that now.

I am wondering where I should start to “re-build” my foundation for outdoor pursuits. I am not in any “hurry” for a particular pursuit/season/event as I am trying to rebuild from the ground up for future seasons.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I am currently on week 4 of the Military On Ramp Training Plan and since I have been out of Ranger School, I have seen a lot of improvement across the board in all areas, most notably cardio and endurance. My question is, if there is one area that I lack in, it is strength. My plan is to roll into the Greek Hero series after I am done with the OnRamp Plan but I was wondering if it is possible to concurrently use your plans in the strength training packet, as a second daily workout in conjunction with the Greek Hero series, or if this is demanding too much on the body.

ANSWER

After Military OnRamp complete the MTI Relative Strength Assessment Training Plan prior to dropping into the Greek Hero Series.

– Rob

QUESTION

I just completed A&S for MARSOC and was selected. I now have 9 months to prepare for ITC and catch up to all the studs in the course. My weaknesses were definitely long distance running (20:25 3 mile slick) and swimming (8:15 300m in cammies). I feel somewhat comfortable in the water, but wish I was better at breath holds. I would say my strength is rucking (2:20:00 12 mile). I have a decent lifting background and used to do more crossfit/olympic lifting based training, however, it has been long enough that I’m not even sure what my max lifts are anymore. I have a subscription and MARSOC trainers have given me a GPP program. Having so many resources, I’m not sure whether to hit volume hard and not worry so much about strength or build up strength first to prevent injury and ramp up volume in later cycles. I was considering doing the “Military Athlete Endurance” coupled with the “Swimming Improvement” program, jump into the “pirate series”, followed by the ITC program. In your professional opinion, what would be the optimal way to maximize my performance during this 9 month period? Would you recommend doing something more strength focused first? Any help is greatly appreciated.

ANSWER

Drop into the Pirate Series now and complete these plan in order – beginning with Barbossa. These plans include strength and swimming work. 8 Weeks prior to ITC, complete the MARSOC ITC Training Plan.

– Rob

QUESTION

I have a question about how to prepare for Ranger School. I have completed Humility and fortitude and just finished Busy Operator I. I am going to JRTC for a month on 15 June. My question is, when I get back, would it be wise to jump right into the Ranger School Prep Program or should I do another program first to get back into shape? I don’t see myself having much time to do PT during JRTC and I expect I’ll lose some weight purely from the environment change going from Drum to Polk and back. My goal is to get to Benning for Ranger School in October. Any help would be greatly appreciated. Thanks

ANSWER

Your Ranger School timeline dictates your training. You’ll want to complete the Ranger School Training Plan the 8 weeks directly before Ranger School.

If you have some time after JRTC before starting the plan, work through what you can of the MTI Relative Strength Assessment Training Plan.

– Ro

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Arete 7.5.18

by SSD

Subscribe to MTI's Newsletter - BETA

How Discontent Poisons Happiness

by SSD

By Rob Shaul

One of the universal laws of fitness programming is accommodation. When it comes to fitness training, “everything works, but nothing works forever.”

You stress the body through new fitness programming. The body reacts to, or “accommodates” to that stress and fitness is improved, but after a time, new stress is needed to continue fitness improvement.

We “accommodate” to changes in other areas of our life. You’ve been eyeing a new car, finally buy it and you’re happy for about a month, and the thrill of the new car wears off.

The first six weeks of any romantic relationship is all unicorns and rainbows …. and then the glow wears off, and the grind of maintaining any relationship replaces it.

We’ve all experienced this.

Accommodation is both a blessing and a curse of the human condition. Never being satisfied, always wanting more has pushed our species to evolve and improve. Monkeys are totally satisfied eating fruit and living in forests. We weren’t.

But accommodation can also be a curse – and there’s a point where natural accommodation devolves into dangerous discontent. A point at which wanting more or better becomes never being satisfied.

Discontent makes you and those around you miserable and poisons any potential for happiness.

I wish I could define exactly the point at which natural and relatively harmless complaining becomes poisonous discontent.

I can’t.

Just know discontent lurks in the shadows of accommodation and complaining, looking for an opportunity to disrupt and destroy and be on guard.

The complaining and self-pity build, discontent attacks and you’re left with a poisonous black cloud consuming your thoughts, following you everywhere, making you miserable.

“This job sucks.”

“I deserve someone better looking/richer/skinnier/funnier.”

“This town sucks.”

Discontent discerns itself from normal complaining by degree, depth, and duration.

Discontent doesn’t care about your car. It hungers for the big things in life which define happiness: our work, people we love, places we live.

Discontent’s poison leads to one of two results:

(1) A change in your life you instantly regret (quit a good job, leave a good partner, move from a good town), or;
(2) years of miserable living in your own artificial prison.

“But isn’t wanting more or better okay?”, you may ask. “How do we separate a needed change in job, partner or hometown from discontent?” “Where is the line between ‘be grateful for what you have’ and ‘it’s time for a change’”?

I’ve struggled with these questions and don’t have a clear answer.

I can describe what discontent looks and feels like.

First, discontent doesn’t attack small stuff like possessions. It initially attacks just one of the big things in life which are key to happiness – your work, people you love or place you live.

It’s dark and unreasonable and viciously discounts any of the good elements of any of these.

Like any good poison, discontent spreads. Soon discontent about your job spreads to your partner, and next your hometown. Not only are entertaining quitting your job but divorcing your wife, selling your stuff and moving to a new town: total disruption and destruction.

Discontent’s black negativity shades away any self-examination, humility, and reflection on what is good in your life and how lucky you are.

Discontent’s unreasonableness and certainly is it’s “tell.” You’ve seen this in other miserable people who you’ve tried to console or counsel about a bad job or partner. You try to point out something good and they swat it away. You can’t reason with discontent.

How to escape?

First – watch for this unreasonableness in yourself. When you see it, pause.

This pause is key. Discontent survives on negative momentum, and a pause weakens it.

Next, ask, “What if I’m wrong?”

This is a powerful, confronting question that will pry open space and allow reasonableness to slip in. Know that you’ll need to ask more than once …. keep asking, again and again, and you’ll chip away at discontent’s armor.

Often, we do need a change. The work is not a good fit. The relationship has no future. The hometown does suck.

These are big, important, happiness-defining decisions which deserve self-reflection and reasoned consideration.

Discontent robs us of this hard, difficult process and calculation, and leads to horrible mistakes.

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Arete 6.21.18

by SSD

Military

What Trump Gets Right About Europe, NY Times
War in the Fourth Industrial Revolution, War on the Rocks
Large-Scale Combat Operations: How the Army Can Get Its Groove Back, Modern War Institute
Ex-CIA Engineer Charged With Massive Leak to Wikileaks, Real Clear Defense
Avoiding World War III in Asia, The National Interest
NATO Chief: Future of NATO in Jeopardy, Real Clear Defense
Trump: ‘We Are Going to Have the Space Force’, Real Clear Defense
A Permanent U.S. Presence in Poland?, Stars and Stripes
Army Adding 2 Months to Basic Combat Training for Deadlier ‘Baseline’ Infantrymen, Small Wars Journal
Would China Launch a Massive Pearl Harbor-style Attack Against America?, The National Interest

Mountain

How to Properly Fit Your Pack, Outside
How to Stay Hydrated on Hunting, Fishing, and Scouting Trips into the Backcountry, Outdoor Life
Whitewater Kayaking in Alaska, Outside
The Best Sun Shirts for Men and Women, Outside
The Best Hiking Boots of 2018, Gear Patrol
Should You Shoot a Siderod Stabilizer?, Bowhunting.com
OTC Elk Tag Success!, Eastman’s Bowhunting
Future Gear: ‘OutDoor Show’ 2018/19 Awards, Gear Patrol
Turn Your iPhone Into a DSLR with This $200 Lens Kit, Outside
OutdoorGearLab Tests Camping Sleeping Bags and Awards the Best, Outdoor Gear Lab
Best Backpacking Stoves of 2018, Outdoor Gear Lab
You’re Going to Want the Cake Kalk E-Dirt Bike, Outside
Setting a Speed Record from Patagonia to Alaska, Outside

First Responder / Homeland Security / Wildland Fire

Germany arrests Tunisian man for producing biological weapon in his apartment, Intelnews.org
Western Europeans vary in their nationalist, anti-immigrant and anti-religious minority attitudes, Pew Research Center
Toy Drones and Twitter: The Ability of Individuals to Wreak Large-Scale Havoc, Rand Corp
Product review: Top replacement AR triggers, Police One
John N. Maclean releases new book about the Rattlesnake Fire, Wildfire Today
An Inside Look at Border Patrol Processing Center in Texas – Officer.com
Video release shows angry mob surrounding officer after shooting of fleeing suspect armed with a handgun, LE Today
How Officers Helped Save Survivors From Las Vegas Shooting, Officer.com
Army is Spending Half a Billion to Train Troops to Fight Underground, Small Wars Journal
Brief Ceasefire With Taliban Could Be Watershed Moment In Afghan War, Small Wars Journal
A Day with Border Patrol: Imperiled Infant, Distraught Dad, In Homeland Security

Fitness / Nutrition

Daily fasting works for weight loss, finds report on 16:8 diet, Science Daily
5 Rules to Deadlift By, Breaking Muscle
Young Marijuana Users Face Psychosis Risk, WebMD
The Beginner’s Guide to the Keto Diet, Nerd Fitness
Greater levels of vitamin D associated with decreasing risk of breast cancer, Science Daily
Gene therapy restores hand function after spinal cord injury in rats, Science Daily
Human Brain Hard-Wired to Love Fat-Carb Combo, WebMD
5 Incredible Health Benefits To Masturbating, Men’s Health
Why We Are Drowning In the Western Diet, Breaking Muscle
What The New York Times Got Wrong About Female Runners, Outside
How To Fix The Four Biggest Sleep Disorders, Men’s Health
Child in Idaho Has Plague, WebMD
The Surprising Benefits of Hot Sauce, Cold Showers and Intermittent Fasting, ITS Tactical
What Happens To Your Body When You Quit Smoking?, Men’s Health
Top 5 mistakes with elimination diets: how most people are doing them the wrong way, The Paleo Diet
Author Response to: Is Elevation Training Mask a Strategy to Increase Lactate Clearance Through Respiratory Muscle Loading?, JSCR

Interesting

What the Ice Age West Predicts About Our Future, Adventure Journal
Python Swallows Woman Whole—What Experts Say About the Rare Attack, Nat Geo
How biased is your news source? You probably won’t agree with this chart, Marketwatch
The 8 Best Travel Books of All Time, Outside
How to Escape a Wildfire When You’re Hiking, Outside
Mexico — What Went Wrong?, Hoover Institution

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Packet Focus: Country Singer Packet

by SSD

By Rob Shaul

Our two Country Singer Packets of plans are specifically designed for civilian athletes. Each packet contains 5 plans including 4 general fitness plans from the “Country Singer” library plus MTI’s proven Bodyweight Foundation training plan.

The plans are designed as high level, day-to-day general fitness programming for civilian athletes. They deploy the proprietary programming methodology we’ve developed over the years for mountain and tactical athletes, but with necessary modifications needed for athletes who want to do MTI programming, but don’t need mountain or tactical-specific programming.

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Every Country Singer Plan trains the following four fitness attributes concurrently using our Fluid Periodization methodology:

Strength
Work Capacity
Endurance
Chassis Integrity (MTI’s functional core training)

In both packets, one of the plans, Johnny and Dolly, are balanced training plans where Strength, Work Capacity, Endurance, and Chassis Integrity are trained in relatively equal proportions.

Each of the other 4 plans in the packets has a slight emphasis one of the fitness attributes. For example, Waylon has a slight work capacity emphasis and Loretta has a slight strength emphasis.

However, even the plans with slight emphasis also train the other fitness attributes.

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COUNTRY SINGER PLANS

Each plan, except Bodyweight Foundation, is a 5x/week, 7-week training plan. Week 7 of each plan is an unload week, so the plans may be run back-to-back. Bodyweight Foundation is a 5 day/week, 6-week long training plan.

Click the links below and see the following chart for more specifics on each plan.

COMMON QUESTIONS

What order should the plans be completed it?

For Part 1: The Men, begin with the Bodyweight Foundation Plan, then complete the following plans in this order:

Johnny
Waylon
Hank
Willie

For Part 2: The Women, begin with the Bodyweight Foundation Plan, then complete the following plans in this order:

Dolly
Loretta
Tammy
Patsy

I’m not in the best of shape. Is this packet for me?
The first plan in the packet, Bodyweight Foundation, is a great place to start this programming and build to the higher intensity of the remaining plans.

I’m fit, know my way around a weight room and am used to high-intensity training. Where should I start?
Johnny.

Is it okay to mix up the order of the plans as I complete them?
Yes. Although we recommend the plans be completed in the order above, each plan stands on its own, so you can complete them out of order.

What are the primary differences between these plans and your day-to-day training plans for mountain and tactical athletes?
These plans don’t include tactical agility training, and all but one (Patsy) avoid rucking – both of which are mainstays in our tactical base training plans. Likewise, these plans don’t include rock climb training or loaded uphill endurance programming which is common in our mountain base training plans.

What Equipment is Required?

Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pound), with the exception of the first plan in the series, Bodyweight Foundation.
Stopwatch with countdown interval timer.
Optional – GPS running watch to make finding running/biking distance easy

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Yes – click on each individual training plan above, then click the “Sample Training” tab at the plan product page to see sample training.

How do I access the packet?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time

More Questions? Email: coach@mtntactical.com

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Q&A 6.28.18

by SSD

QUESTION

I wanted to let you guys know I completed my SWAT selection (about 36 hours of PT and shooting events, limited sleep, approximately 4 hours total). To do this I used your SWAT Selection course. I can’t say I would have been able to do it without that training. With my surgery at the end of January (detailed below) I followed the leg injury training program until I could convert to the selection programming. I ran as the program directed, glad I did, my timing was a week off so I had to taper on my own not as the program directed. The only things I wasn’t prepared for was a decent road march carrying about 60 pounds and rifle and a 2 hour block of pool work but my cardio developed during the programming helped to allow me to complete the events as best I could.

I am curious what programming I should go to now (assuming of course I get selected for the team). The team trains 40 hours a month, is not full time, conducts all the standard missions you would expect from a large SWAT team. Aside from the team stuff I’m still assigned to my primary detail working in a drug task force environment.

ANSWER

Congrats – and good luck on selection.

Next …. Gun Maker series of plans for full-time SWAT/SRT.

– Rob

QUESTION

I am currently active duty in the USMC and have been looking to improve my running endurance/times. I am starting on week 6 of your running improvement program for the military. I also like the daily operator series that you offer. Is it possible to do both workouts concurrently?

ANSWER

No …. the Operator Sessions also include running and rucking and you won’t be able to make the progressions in the Running Improvement Plan.

– Rob

QUESTION

I was wondering if I could get some feedback on the various plans you offer because I’m having a hard time picking one that fits best with me.

After I separated from the Marine Corps almost a year ago I put on a lot of weight, but between calorie restriction and conventional weight lifting I managed to go from 235 to 215 in 3 months (5’10” male) which is where I’m at now. I’ve hit a hard plateau and even though I’m stronger than I ever was, I want to get my cardiovascular endurance back but maintain the strength gains I made. Not sure if it’s helpful but I’m able to perform 225 4×8 bench and 300 4×8 squat just to throw some numbers out there. I was barely doing 135 for both in the military.

I’m totally lost as to which plan would suit me best. I would love to be in better shape than I was in the military but at the same time I was pretty skinny with not a lot of muscular strength. With the budget I’m at right now the only gym I really can afford is a planet fitness, which is where I’ve been going. I have a ruck that I’ve used a handful of times recently as well.

Needless to say, I could really use some guidance. Sorry for the long winded email, and I appreciate you taking the time to read this and help me out.

ANSWER

I’d recommend Fortitude, which has a strength and endurance focus and comes from our military side.

– Rob

QUESTION

I’m currently on my departments swat team, and just completed ruger. Im currently preparing for the fbi sapft. I was wondering if i should go ahead and start the sapft program, or start with something similar to the swat selection program to help maintain strength for my current assignment?

ANSWER

You’ll want to do the FBI SA PFT Training Plan the 6 weeks directly before your actual PFT. Until the start of that plan, you’ll want to continue with the plans in the Gun Maker Packet for SWAT/SRT. Do Glock now.

– Rob

QUESTION

I am a new member and have been scrolling through your plans for some time today. I am slated for Soldier of the year, Air Assualt, Airborne, and then SFAS all within the next 18 months, believe it or not. Ill be going through pre selection with the group next fall. From my understanding SFAS will be immediately following or ASAP. The other schools and even getting MOSQ’d are speckled throughout from now until then with the longest break being only about 40 days after this September. So my question is which program to start. I have enough time to complete any 1 plan, but not more than 1 consecutively. Should I just hop right into the SFAS plan? Thanks for any info.

ANSWER

I’d recommend you begin working through the plans/order in the Ruck Based Selection Training Packet. This programming will be broken up by schools and other mandatory training but establishes a solid fitness foundation. SFAS is key – and ideally, you’ll be able to complete the last plan in the packet the 8 weeks directly prior to selection.

– Rob

QUESTION

I see a lot posters for the Marine HITT program at our base gym. I am interested to know the difference between the Marine HITT program and your military athlete training plan.

ANSWER

I’m not super familiar with the daily programming for the Marine HITT stuff, but I’d bet our programming has a greater strength, core, and rucking emphasis.

– Rob

QUESTION

I had used your plans leading up to TBS and got in great shape. Since I got here, the ability to structure workouts for each day has fallen by the wayside, and so has my fitness. Some days we are in the field, and do not have the ability to workout, other days I have plenty of free time in the evening but no longer have a plan.

What would you recommend on your schedules that I should begin (I have 5 months left of TBS) that will allow me just to pick up the next workout no matter how many days between workouts?

ANSWER

TLU Strength.

– Rob

QUESTION

I want to get your thoughts on choosing where to start my training with MTI. I am 29 year old male and I would rate my level of current fitness as average to below average, especially in terms of aerobic capacity. I’ve mainly lifted weights for my whole life and done relatively little amounts of endurance work. In my mid-20s I did a fair amount of Crossfit and have been lifting weights since my high school football days. I’m still lifting regularly but like I mentioned I don’t have really any aerobic capacity.

That said, I subscribed to MTI because I’m hoping it can help me reach a couple goals I have developed recently. I’ve recently started to really enjoy cycling and I’m hoping to build up the strength/endurance necessary to mountain bike competitively in the near(ish) future. Also, my brother has been trying to get me to climb Mt. Rainier with him and I’m definitely not close to being in shape enough to do that, but I’m hoping in a year or so I might be.

Do you have thoughts about a training plan (or series of plans) I could start on that would set me off in the right direction toward these goals? Just info about me btw: I’m about 5’11, 195 lbs. No real injuries or restrictions and I’m otherwise generally healthy.

ANSWER

Start with mountain biking and our Mountain Bike Pre-Season Training Plan.

– Rob

QUESTION

I am trying to seek out some specific advice related to size/mass. My goal is to join my local law enforcement agency, and I was directed to your programming. As a side note/kudos, I couldn’t be more satisfied with my experiences so far. Truly phenomenal. I worked through the LE Onramp program, and a few of the patrol day to day programming series. The gains I have seen are far superior to any other programming I have used. That being said- my issue seems to be size/mass building.

After having a few experiences with ride-alongs and being around the other men in the department, I definitely feel that my size is lacking. I’m about 6’ 1” and typically fluctuate between 195 and 200. My goal is to be anywhere from 215-225. I was working through Dragnet for the second time and saw my Bench Press reps at 175 go from 9 to 14- But it still seems far off from the examples that you give of people getting 28 reps and doing percentages off those numbers. So my suspicion is that either I am a “hard gainer”, or that I just need to stop making excuses and put in the work to get bigger one rep maxes, etc.

I’m just wondering what you would recommend to me? I thought maybe for the year before my application I could work through a LE Patrol packet, but in between individual plans I would do the ultimate meat head cycle or hypertrophic for skinny guys plan. Unless you have a specific packet for mass hypertrophy/size building? I would love to hear your thoughts.

ANSWER

Complete the Hypertrophy for Skinny Guys Plan, and eat a small jar of peanut butter, every day.

Report back on the other side.

– Rob

QUESTION

I am planning on doing a Spartan race at the end of August and was going to use the spartan sprint plan to prepare. However, this plan is only 6 weeks and I am basically a beginner. Is there another good plan to start with prior to beginning the sprint plan to help build strength and endurance?

ANSWER

Start with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I finished up the bodyweight foundation program and want to move on. Problem is the next limited equipment programs have kettle bells or sand bags or a weighted vest’s. I am currently overseas and don’t have a way to get these items here or have them sent in. Do you have any suggestions of alternatives? I am thinking of doing gratitude or humility what do you think?

ANSWER

For Humility you’ll need a pair of dumbbells and either a weight vest or a 25# backpack. You can use your IBA or a backpack for the vest. Use some big, grip-able rocks for the dumbbells!

– Rob

QUESTION

I was wondering if you guys had a good plan gor the french foreign legion selection

ANSWER

Others have used the Ruck Based Selection Training Plan.

– Rob

QUESTION

I am a 30 year old enlisted Marine making the jump to OCS in about 6-7 months. Currently at a 270-275 PFT. Looking to improve my run time(currently 22:30 3 mile) in addition to other goals such as strength and muscular endurance. Should I select a different plan other than the OCS plan given that I have much more time than the six weeks, if so which plan would be appropriate?

ANSWER

You’ll want to complete the OCS training plan directly before OCS. 7 months = 28 weeks. Here is what I recommend:

Weeks Plan

1-7 Military OnRamp

8-14 Humility

15-21 Fortitude

22 Total Rest

23-28 USMC OCS Training Plan

– Rob

QUESTION

My girlfriend purchased your BUD/s training packet for me in January and to my surprise she jumped in and started doing the workouts with me. We have completed OnRamp, Humility, and have two weeks left of Valor + Swim Improvement.

After we finish US Navy PST program, she will be leaving for a study abroad trip to Peru for a couple months and I was wondering if you could point me in the direction of a few programs to check out that require little or no equipment that would help her out on her trip.

ANSWER

Here are our limited equipment training plans. The sandbag series is awesome!

– Rob

QUESTION

I have been using your MTN Tactical law enforcement training plans (spirits package) for some time now. I like the style of training and I enjoy the plans, but I am interested in doing some more strength training. I find that the spirits plans only seem to maintain strength at best, but I like the work capacity and TAC SEPA training. I was looking at using your Big 24 Strength plan and I also found your Ultimate Work Capacity I plan. Would you recommend combining the 2 for both strength and work capacity development?

ANSWER

No .. you’ll overtrain. Do Big 24 alone.

– Rob

QUESTION

Turning 60 this year. 6 feet 180 lbs in okay shape and on a tele set-up for 30 years. Cheated and used some of your sample skiing programs to get ready for this past ski season and had the best, most enjoyable ski season of my life. I have to attribute that to the sample exercises I used from your site. Ready now to try to up the ante and be in even better shape for next ski season. What program do i start with and what programs do I use from now to December when i would like to be at or close to peak physical ability to maximize skiing enjoyment. Live in New Jersey but get out west twice a year. All lift service now but open to getting in the b/c again in the future but reality is mostly lift served. Maybe option to skin in the sidecountry. Please advise and thanks so much. Continually advise folks to check out your site.

ANSWER

I’d recommend starting our stuff with the Bodyweight Foundation Training Plan, then dropping into the plans/order in the Greek Heroine Series for Mountain Base training. Directly before the ski season, complete the Backcountry Ski Training Plan.

– Rob

QUESTION

I am trying to decide which plan to start with…. I have 15 weeks until I have a 3.5 Day Race that includes paddling, hiking on and off trail and mountain biking. I have a very good endurance base but could use some more work for these distances especially with overall core strength. Which plan or plans would you recommend???

ANSWER

I don’t have an adventure race plan, but from the gist of your question it seems you’ve already designed your endurance programming and are looking to supplement it with core strength.

If I’ve read it right, I’d recommend our Chassis Integrity Training Plan to supplement your endurance work. These 10-20 minute core-focused circuits are designed to supplement other training.

Let me know if I’ve misread your question.

– Rob

QUESTION

I am currently in the Alabama national guard. I have just gotten done with SERE school so my strength and endurance is recovering. I am going to SFRE in January. I was wondering what programs I should start off with to develop my core, muscular strength/endurance, and cardiovascular strength.

I was looking into the hypertrophy program then the rat 6 program along with some running and swimming. Do you have any thoughts or recommendations on where I should start?

ANSWER

I’d recommend you start back with Fortitude – which concurrently trains strength, endurance (running/rucking), work capacity and chassis integrity (core).

Seven weeks before SFRE complete the SFRE Training Plan.

– Rob

QUESTION

I am looking for a plan like Valor, but one that I can use worldwide. I will not always have access to a ruck, which is my biggest issue. I want to build strength in my legs (squat), back and core while being able to keep up on pull ups, push ups, and sit ups. What do you recommend?

ANSWER

I’d recommend SF45 Delta. This plan combines bodyweight strength training, with chassis integrity and running-based endurance.

– Rob

QUESTION

I have a few of your plans and want to start training my son who is 14. He currently plays hockey at the AAA level and I’m looking to get him stronger and quicker on the ice. He currently weights about 125lbs. I want to get his strength up. I was browsing the plans however I want to get your suggestion. Thank you!

ANSWER

I’d recommend Big 24 Strength. This is an awesome program which we’ve deployed successfully with many high-school aged athletes.

– Rob

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