Page 136 – Mountain Tactical Institute

Arete 3.8.18

by SSD

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5 Key Takeaways from MTI’s Scrum, February 2018

by SSD

By Colonel Ben Higginbotham

Over the President’s Day Weekend, Mountain Tactical Institute (MTI) hosted its second Scrum in Jackson. Like the first Scrum, it was no “normal” conference.

A normal conference typically involves speakers, courses, trade shows, and artificial “mingling” times. Shallowness and superficiality mark group sessions and personal interactions alike. Speakers tend to hold back or seek political correctness and their presentations often lack practical applicability. The circumstances generally compel attendees to posture and preen. As a result, “normal” conference takeaways frequently disappoint.

An MTI Scrum, by contrast, brings together a select group of mountain and tactical athletes, outdoor educators, and industry professionals in an intimate setting for two and a half days of deep thinking, problem identification, question storming, and turbo-powered networking. Attendance is limited, with a tough cut from a pool of highly-qualified applicants. Attendees get their hands dirty, participating and presenting, and live in close, austere quarters. They leave, it is hoped, physically and mentally drained, but also invigorated, with new personal relationships across the MTI community.

This Scrum focused on two deep topics – Quiet Professionalism and Resilience.

I led the discussions on Resilience, but over the course of the weekend, I also took pages of notes based on what our peers in this community had to say. Looking back at my notes, five key takeaways stand out.

1. MTI’s “community” is broad and deep.

MTI’s Scrums continue to draw participants who reflect the broadness and depth of a real community that has emerged under the MTI “umbrella.” Doing quick “napkin math” showed that this Scrum’s nine participants brought more than 120 years of collective experience in “the community.” The participants included two Army officers, two Marines, a foreign Army officer, a former Navy Sailor, another former Soldier, a Sheriff’s Deputy, a Fire Captain and a fireman, a former outdoor educator, and a nutritionist from a major sports nutrition company. Their numbers were augmented at one time or another by a long-serving mountain guide and a former Army officer. This breadth of experience gives a wealth of experiences from which to draw while tackling tough issues – and the potential for deep, meaningful networking outside one’s immediate organization.

2. There are many parallels across the MTI “community.”

It is clear that there are some unique parallels across the MTI community, even given the differences between some of the “tribes” in the MTI community. The professional day-to-day experiences of a Sheriff’s Deputy from northern Washington state differ significantly from those of a Fire Captain from Houston, and even more so from an Australian Army officer. However, what each has to say about the resilience challenges they face, or about the values that quiet professionals display in their organization or community presents striking similarities. As a result, there’s a lot these participants from disparate backgrounds learn from how each other’s organization faces those challenges, or how particular values are rewarded and promoted.

3. The Scrum isn’t a walk in the park.

There is no passive participation at a Scrum. Participants completed assigned reading and responded to deep, reflective questions before ever showing up in Jackson. Each day started with a run in the snow and included a gym session that was equal parts training and instruction. The group shared meals – which served as additional discussion sessions – and slept in a common space on cots. To kick the event off, each participant spent time on the hot seat for a deep interview, led by Rob, that included deep questions from their peers. Facilitators immediately challenged superficial answers, both during the interviews and during the subsequent workshop sessions. Participants and facilitators alike raised hard, deep questions, and – ideally – left with new questions and perspectives that shaped their thinking and action after the Scrum.

4. Quiet professionalism

One of our areas of focus for this Scrum – is a trait that is shared across the MTI community. Values that proved to underpin participants’ quiet professionalism included honor, discipline, the pursuit of continuous improvement, courage, and service. What’s more, participants expressed similar motivations behind their day to day actions, including a desire for good health, wanting happy families and relationships, a common need for work they loved, longing for financial security, and the desire to live in a place they love (in terms of both geography and community).

5. Resilience

Our other focus area for this Scrum – proved to be a topic with deep relevance across the community. As participants talked candidly about challenges to personal resilience that they’d faced, it became obvious that the members of MTI’s community share about a dozen and a half challenges that are guaranteed. Those challenges include injury, illness, the loss/death of friends and colleagues, financial challenges, failure to achieve personal or professional goals, and unpredictability or the unknown (to name a few) – challenges that are guaranteed regardless of profession. It also became obvious that – regardless of which “tribe” a participant came from – the long-serving and resilient members of the different tribes shared the same qualities and attributes (something we called “silverback traits”). By capturing these, we were able to develop a menu of resilience practices with application across our community – something we’ll polish and look to publish in coming weeks. We also developed the framework for a basic personal assessment tool that our community’s members can use to spot-check their own resilience – something we’ll also look to refine and publish as it matures.

These takeaways might give the impression that the Scrum is a magical “mountaintop” experience. That would be a step too far. Participants from the two Scrums have provided candid feedback on content and processes alike, and there’s ample room to improve. While genuine insight emerges as a result of the Scrum construct, we are – admittedly – still learning how to leverage those insights, how to sustain and deepen the relationships that form during the Scrums, and how to get the best bang for the buck. Rob has some tough decisions ahead about whether to continue and how to evolve the Scrums. I’ll recommend that he does continue and that we continue to work to optimize the Scrum as a unique forum for the MTI community. Moreover, I’ll continue to recommend that deep-thinking MTI community members fight to get to a future Scrum and join the growing community that the Scrums have built.

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Mini Study: Inconclusive Results on the Best Way to Improve Mobility…. Patterning vs. Flexibility vs. Combo

by SSD

Ally, from the Patterning-Only Group, completes a Squat to Stand Exercise.

By Rob Shaul

BLUF

We conducted a mini-study comparing three exercise protocols to improve overhead squat mobility. Exercise Protocols:

Patterning Only Exercises
Flexibility Only Exercises (stretching)
Combo – Patterning and Flexibility Exercises

Several athletes demonstrated improved overhead squat mobility over the course of the 6-week cycle, however, no exercise protocol stood out as providing better results.

Background

Much attention and emphasis have been placed on proper movement and mobility in the past decade to include the development of an entire “mobility industry” as a subset of the fitness industry.

Improved mobility has been identified by some as a measure of durability, and by others as a key component of athletic performance and strength development potential.

Within the mobility world, there are two general theories as to why athletes can have poor mobility:

1. Patterning

This theory argues the major impediment to proper mobility is central nervous system related. Athletes have forgotten how to properly fire and sequence muscles – primarily in the midsection and trunk, and this forgotten ability leads to mobility issues. The prescribed fix is to re-teach the athlete the proper muscle “patterning” via specific exercises which force the athlete to “turn on” midsection/core truck muscles and practice mobility patterns.

In general, this theory argues that the sitting we in the western world do at work, school, in the car, at meals, etc. is the primary cause of this forgotten patterning. Proponents of this theory often point to toddlers and older people in third world countries who in general have good mobility patterns as evidence that sitting has inhibited our movement.

2. Flexibility

This theory argues the major impediment to proper mobility is flexibility related. Tight lower backs, hips, hamstrings, shoulders, upper backs, etc. are the main inhibitor of proper movement and mobility. The prescribed fix is stretching.

At MTI we’ve deployed both types of exercises, but until this mini-study, have never completed a focused study comparing their effectiveness based on a mobility assessment.

Study Design & Deployment

We chose the Functional Movement Screen Overhead Squat for our mobility assessment but developed our own scoring scale.

The FMS Overhead Squat was chosen as our mobility assessment because it assesses ankle, knee, hip, and shoulder mobility at once.

Athletes were directed to place a piece of PVC on top of their heads, and their hands were adjusted to achieve a 90-degree angle at the elbow.

Athletes performed the assessment in their stocking feet. Feet were adjusted to be slightly wider than shoulder-width, with toes pointed straight ahead.

Athletes were then instructed to push the PVC up overhead to elbow lockout, and then slightly back behind the head.

Then, drop into a squat position with the thighs at or slightly below parallel. Proper mobility was achieved if at the bottom of the squat the overhead PVC was centered over the hips.

Athletes first tried with their feet flat on a bare floor. If unsuccessful, they tried with their heels elevated on 5-Pound Plastic Bumper Plates.

If unsuccessful, they next tried with heels elevated on 10-pound Rubber Bumper Plates.

If unsuccessful, they next tried with heels elevated on 15-pound Rubber Bumper Plates. If unsuccessful here, the athlete received a score of “zero”.

The scoring chart is below. Click the video clip for an example of our mobility assessment.

For 15 minutes, two times per week, over the course of a 6-week strength cycle, the athletes in each group completed a circuit of specific exercises: After the assessment, the athletes were broken into three groups: Patterning Only, Flexibility Only, and “Combo.”

Patterning Only Group

5x Band Distracted Reverse Lunges

5x Squat To Stand

5x Floor Slide

Flexibility Only Group

Hip Flexor + Instep Stretch + Pigeon Stretch

5x Shoulder Dislocate with PVC

Lat + Pec Stretch

Combo Group

Hip Flexor + Instep Stretch + Pigeon Stretch

5x Shoulder Dislocate with PVC

5x Squat To Stand

5x Floor Slide

Pre, Mid, and Post Cycle, athletes were assessed for mobility using the assessment described above.

Results/Discussion

Nine athletes, in total, participated for the duration of the 6-week cycle, three in each group. Results are below:

There were three outliers: Tyler in the Flexibility Group actually got worse and dropped from a C to a D grade. Six of the athletes in the study improved their mobility by one grade, based on our assessment, over the course of the 6-week cycle.

Monique, in the Patterning Group, improved two grades, from D to B. And Cristina, from the Combo Group, stayed at the same grade.

Eliminate these outliers, and two athletes in each group improved their mobility by one grade over the course of the 6-week cycle.

The goal of the study was to identify which exercise prescription, patterning only, flexibility only, or a combo of patterning and flexibility exercises, performed best to improve mobility. The results were inconclusive.

Next Steps?

Inconclusive results from this study don’t provide an obvious path forward. Regardless, here are some initial thoughts:

→ Re-complete the study but choose different patterning and flexibility exercises. With the exception of one exercise, all of the exercises chosen for this study came from MTI’s existing exercise menu. It could be there are simply better patterning and mobility exercises to try.

→ Move from studying the best way to improve mobility, to studying the link between mobility and durability, specifically, comparing mobility to fitness in terms of the most effect on durability.

Questions? Email coach@mtntactical.com

Comments? Please enter your comment below.

You Might Also Like MTI’s “Geek Cycle” Researching Female Set/Rep Schemes, Best Way To Improve Mobility, Campus Board Progressions

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Arete 3.1.18

by SSD

Military

Facing fitness crisis, Army leaders look to change culture, BlueRidgeNow.com
CYBER TALENT WANTED: Military, Intelligence Community Strive to Retain Cyber Workforces, National Defense
Why Military Mobility Should Be on Top of the Agenda, Real Clear Defense
Getting American Power Back in the Field, War Room
Should I Stay or Should I Go Now? Options for the U.S. Presence in Syria, Real Clear Defense
We’ve Lost the Opening Info Battle against Russia; Let’s Not Lose the War, Defense One
The False Assumptions Fueling America’s Endless War, Small Wars Journal
SPIKE IN AFRICAN TERRORISM HIGHLIGHTS THE IMPORTANCE OF JIHADIST INNOVATION, War on the Rocks
Things are No Better in Afghanistan, Real Clear Defense
SHOCK OF THE MUNDANE: THE DANGEROUS DIFFUSION OF BASIC INFANTRY TACTICS, War on the Rocks
The US Military’s Big Problem: An Addiction to Special Forces, The National Interest
Options for the US Presence in Syria, Real Clear Defense
Non Fiction Book Review: Claiming the Title of United States Marine, NY Times
What We Know About Shadowy Russian Mercenary Firm Behind Attack on U.S. Troops in Syria, Small Wars Journal

Homeland Security/Wildland/First Responder

The “right-wing terrorist threat” in U.K. more significant, challenging than the public realizes: U.K.’s counterterrorism chief, Homeland Security Newswire
U.S. seeks to boost domestic production of 35 critical minerals, Homeland Security Newswire
Investigation ends in cop getting hit by car, other LEOs struck by lightning, Police One
Limit the Active Shooter Target Pool, Officer.com
Sheepdog Survival Fund Provides LEOs Free Access to Training and Equipment, Police Mag
Pennsylvania Corrections Officer Dies Following Attack by Inmate, Officer.com
Little One Behind the Badge, LE Today
Watertown NY Firefighters Injured, Firefighter Close Calls
Inadequate sleep can help explain high rates of suicide and cardiac events among firefighters, Wildfire Today
Former Nebraska Trooper Charged with Homicide after Pursuit Crash, Police Mag

Moutain

The U.S. Women’s Cross-Country Gold Is a Huge Deal, Outside Magazine
Top 5 Fear of Falling Articles, Training Beta
Czech Snowboarder Makes Olympic History with Gold in Skiing and Snowboarding, Powder Magazine
New Study Focuses on the ‘Why’ Behind Decisions Made in the Backcountry, Powder Magazine
Dry Winters Cost US Ski Industry $1 Billion, Outside
A Guide to Dirtbag Life Hacks, Adventure Journal
New IKON Pass: 1 Pass, 26 Ski Resorts, Including Jackson Hole
A 7-Year Old’s Quest to Boulder V6, Climbing Mag
2018 Ski Brand Ratings, Freeskier
Yellowstone Elk Migration, Bowhunter.net
How To Drop Cliffs on Skis, Unofficial Networks
Mountain Biking: Stop F$#2cking Up Our Trails, Outside
N. Carolinas Trad Climbing Heaven, Outdoor Research
Battle of the Ski Passes: Ikon vs. Epic, Outside

Fitness/Nutrition/Wellness

How Athletes Train Their Minds for the Olympics, Outside Magazine
Don’t Let Your Fitness Become A Second Job, Breaking Muscle
Low Magnesium Levels Make Vitamin D Ineffective, Science Daily
Why Fitness Trackers Should Measure Your Breath Rate, Outside Magazine
Could Sugar Chains Be the Answer to Bone Growth in Osteoporosis? Science Daily
Elite Athletes Have Some Strange Eating Habits, Outside Magazine
10 Basic Human Skills the Younger Generation Isn’t Learning, Marks Daily Apple
PODCAST: The Complete Guide To Fasting Robbwolf.com
7 Crazy Things Testosterone Does to your Body, Muscle & Fitness
10 Carbs Nutritionists Love, Men’s Fitness

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Q&A 3.1.18

by SSD

KUDOS ON THE 30 MINUTES PER DAY DRYLAND SKIING TRAINING PLAN

“Just have to say, I started to dread Quadzilla complexes as I progressed in the Dryland Ski training, but holy shiitakes! I have never felt so strong on the mountain! You really helped elevate my skiing experience and I’ve been telling everyone I know who enjoys skiing about this program. Now I embrace the Quadzillas! My husband has been using your programs for years and finally convinced me last year to start. Not going to lie, I was intimidated at first even with some CrossFit experience, but I’m so glad I started because I haven’t been able to experience such improvement in strength and endurance that carries over so well in my every day life and outdoor adventures. He’s happy too, since it’s a rare occasion when I admit he’s right. 😉 Thanks again for your awesome customer service, recommendations and all the work you guys do!! ”

QUESTION

First of all, I wanted to say that I used the Big Mountain V2 plan to prep for a Mera/Island Peak climb and it was spot on exactly what I needed. I am looking to do a winter summit of Mont Blanc and would like a little guidance on which plan to work with. I was looking at the Peak Bagger or the Rainier training plan. I intend to start my climb around 18-25 March. So that would give about 6 weeks here to prep.

Also, I am working on a small camp in Afghanistan about a quarter mile around, so most of my running will be on a treadmill and stairs.

Any info or guidance would be greatly appreciated.

ANSWER

Yes on Peak Bagger. (http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#cancelsub)

Good luck and be safe downrange.

– Rob

QUESTION

I am currently a 2nd year law student and am looking for a new program that will help me lose some of the body fat I have accumulated, as well as become faster, stronger, and leaner. Prior to law school I was a police officer, so fitness was, and still is, a big part of my life.

After law school I plan to apply to Army Judge Advocate General, FBI, and other federal law enforcement positions depending upon availability. I am looking for a program that can help me achieve these goals.

Thank you in advance for your help.

ANSWER

I’d recommend you start our stuff with the Fat Loss Training Plan. Then move on to the Military OnRamp Training Plan.

– Rob

QUESTION

What program do you recommend when it comes to preparing for a week long heli ski trip.

ANSWER

Dryland Ski Training Plan.

– Rob

QUESTION

I’m looking to be joining the army and heading to Rasp in about 34 months, Im trying to figure out which programs I should be starting with and which to progress to in order to get to highest level of fitness possible before my selection. I’m currently doing the couch to 5k plan to build my running endurance and give myself a base for future running training. I purchased your bodyweight foundation plan to begin with and get my fitness to a level where I can complete the more advanced plans, so my question is what plans should I be completing in order to get to my goal?

I appreciate any advice and appreciate you making these plans.

ANSWER

I’d recommend you follow the plans and order in the Greek Hero Packet, beginning with the Military OnRamp Training Plan, until your 7 weeks out from RASP. Take a full week’s rest, then complete the RASP I&II Training Plan the 6 weeks directly before RASP.

– Rob

QUESTION

I am wanting to get back in to shape. I am 37yo, I am 6ft tall and weigh 265. I am looking to get in to BJJ but I am also am just wanting to get into good overall shape, specifically to drop weight, increase strength, and endurance. I also love backpacking and hiking. Appreciate your help and time. Thank you.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan, and follow it up with the BJJ Training Plan.

Don’t be fooled by “Bodyweight” – the Bodyweight Foundation plan is no joke.

Also – fix your diet. Here are our dietary recommendations.

– Rob

QUESTION

Your workouts involving lower back strength really helped after my injury. I work in the EP (Executive Protection) world, and we literally travel and work in every environment you can think of. We actually hit all seven continents this past year, and the company I work for has operated in over 150 countries. I was wondering if you all would be willing to make a packet for that type of work, or if you already have it please point me in the right direction. As far as water goes, we do not operate in it much, but when we have to, we have to be ready for it Everything else, whether jungle, mountain, desert, etc., the environment may change day to day. Thanks for the time and help.

ANSWER

I’d recommend our Spirit’s Packet of training plans for LE Patrol/Detective. The plans concurrently train strength, work capacity with a sprinting emphasis, upper body hypertrophy (mass), chassis integrity (core) and tactical agility. My guess is the Executive Protection fitness demands are the same or very similar.

Follow the plans in the order they are listed in the packet – beginning with Whiskey.

– Rob

QUESTION

Which plan would you recommend for an approximate 30 minute workout window with pull up bar only. I initially thought of the pull up pushup progression but it recommended only doing it twice back to back, and I’m looking for more of a regular routine I can do longer term. Thanks

ANSWER

Bodyweight Foundation – and do as much of each session as you have time for.

– Rob

QUESTION

Hi id like to ask something I am planning to go to greek buds and I am thinking of purchasing your pirate packet but I have to report to buds just 4 weeks before the training ends what should I do ?

ANSWER

You’ll want to work back from your report date, and complete the plans and progression in the BUD/s Training Packet, so you finish the final BUD/s V2 Selection Training Plan (last plan in the packet) the week before you report.

– Rob

QUESTION

I am 46 and have a partially torn left shoulder rotator cuff. Dr. Said 30-40% tear. He advised me not to do pullups and lift any heavy weights using my arms. I need to get back into shape so I can retire from my agency and apply for another LE agency that’s very physically demanding. Lots of running and calisthenics. Which program would best fit my situation? I have purchased a program from you before but it no longer fits my current situation. Thank you for your time.

ANSWER

I’d recommend SF45 Delta, which deploys bodyweight training, and running. You’ll need to avoid the pulling exercises which aggravate your shoulder.

– Rob

QUESTION

Im a active duty Navy and I have a couple of questions for you. My first is I noticed that a lot of your training has Olympic Lifts. I have never learned how to properly do some of these exercises. Can I switch them out with kettlebells or do you have programs that do not have the Olympic lifts. My second question involves the Spartan Beast program. I am signed up for one in September, when do you recommend completing the program? Thank you.

ANSWER

Best would be to learn how to do the Oly lifts … it’s not that complicated and with youtube these days, it would be much easier than when I taught myself 20 years ago.

All of our Oly lifts can be done with dumbbells or kettlebells – so that’s an option.

We do have 3 training plans specifically for DBs and KB only training:

– Three plans in the 3-Stooges Packet (Larry, Curly and Moe) – these plans can be purchased in the packet or individually.

– Kettlebell Strength Training Plan

Spartan Beast Plan? You’ll want to complete it the 7 weeks directly before your event – give yourself 2-3 days rest before competing.

– Rob

QUESTION

I am 37 years old, a dentist, not an extreme sport athlete (yet, I just moved to Colorado), not trying to break any records, BUT I really love to maintain as high of a level of general fitness as possible for myself. We are big into hiking but no 14ers (yet). Also, I am always aiming to increase my weightlifting PRs. I’m to the point of 5 lb gains being a big deal for most lifts. Currently I would like to lean out a bit and was thinking about starting with the Fat Loss Plan for the next 6 weeks, then getting back to strength and general fitness. I see the daily training programs for Military, Mountain, Law Enforcement, etc., I just wasn’t sure which is best for me for daily training.

Our gym is in our unfinished basement and is pretty well stocked. We have two squat racks with pull up bars, dip attachment, flat bench, incline bench, 35# and 45# bars, 15# and 25# med balls, 60# sandbag, step-up boxes 20″, 24″ box, dumbbells (5#-55#), kettlebells multiple weights, treadmill, aerodyne, rower, lots of plates (2.5#-45#), GHD. I think thats most of it. No hang board or climbing wall 🙂

ANSWER

Couple recommendations –

SF45 Alpha – this plan is designed for older high-impact athletes (45+) – but it’s no joke – 3 days in the gym, 3 days endurance (running), including a day of threshold 2-mile repeats.

Gratitude – from our tactical side, this plan has an endurance emphasis – esp., gym-based endurance. Killer.

– Rob

QUESTION

I am using weights lift 315x3x3, deadlift 225x5x3 and squat 225x10x3. I am 75 yo and weigh 190lbs and

beginning to study Muy Thai, any suggestions for appropriate program.

ANSWER

I’d recommend Big 24 Strength. Skip the work capacity days – use your Muy Thai for that – but the strength training in the plan is intense, and awesome – and likely a new methodology to you. Plus – the plan deploys initial assessments (3RM) and automatically “scale” to the individual athlete for the follow-on progressions.

– Rob

QUESTION

I am interested in starting your RASP 1&2 prep program, and I see that it calls for swimming in certain portions of the program. I recently PCS’d and haven’t found a pool in the area yet, is there a recommended substitute for the swims or are they a set in stone part of the program? Thank you in advance for your assistance.

ANSWER

You could row.

– Rob

QUESTION

I am an 18 year old going into the Navy to be a rescue swimmer. If I were to start a program which one should I do? More on the general Navy PST side or maybe the Coast Guard Rescue Swimmer program. I’ve been a swimmer all my life and it’s always a big part of my workout. I also do a lot of crossfit but i want a more focused plan to get me conditioned for Rescue Swimmer, Thank you.

ANSWER

Definitely do the USCG Rescue Swimmer Training Plan.

– Rob

QUESTION

I am looking at your programming in preparation for completing my first Ultra, Tenerife Blue Trail, I was thinking of doing the preseason followed by the 50 mile ultra plan starting soon. This 16 week combo puts me a week out from the start. My biggest concern is the vertical gains associated with this event. For this reason I’m considering doing the trail version which is 67km vs the 101km, http://www.tenerifebluetrail.com/en/modalidad/trail. I live in a coastal area and it is a drive to get to any hilly areas (30 min) and further for mountainous (60-90 min). I have access to treadmills at the base gym that I can use for the hill portion if needed. I also have a well equipped garage gym.

I’ve ran a marathon and multiple halves. I’ve been doing crossfit 4-5days/week for the past 5 years with longer runs mixed in on the weekends. I can still easily do a 10 mile run on the weekends and my normal midweek runs are 4.5-6 miles. I keep the longer weekend runs at slow pace but push the 4.5 into lactate threshold once a week. I also try to get in the pool in the morning once a week and my normal workout is a 50m to 250m pyramid, 1250m total. Also, are the training seasons set up so I can do the weights in the morning and then run at night or should they be done in combination?

Thanks for any help you can give.

ANSWER

Start with the Ultra Pre-Season Training Plan.

On the days where the session combines gym-based work and running you can split it up – AM and PM – if needed.

The plan includes Leg Blasters – which will help train your legs for the eccentric stress from running down hill.

Drive to the mountains for your weekend runs … do those on trails with vertical gain/loss.

Do the same for the 50-Mile Ultra Plan.

– Rob

QUESTION

I recently got out of the Army as an infantryman and looking to go into the Air force for TACP. My question was about a work capacity/endurance training plan. I want to find a plan that focus on work capacity and endurance without sacrificing barbell/Bodyweight Strength. I was looking at a few plans, such as “Valor” and “Ultimate Work capacity 1.” I would like the plan to incorporate rucking and strength as well. What are your suggestions for the correct plan to include all of that?

ANSWER

I’d recommend Valor – which includes barbell strength work, and has a significant gym-based work capacity component. The plan also includes a running and ruck running assessment and threshold intervals based on the assessments.

– Rob

QUESTION

I am considering a new training plan and last year purchased two of the plans and enjoyed them.

My one concern is the last program I purchased took me longer than the prescribed time to complete and when nearing the end I lost access to the plans I had purchased.

If I purchase the big game training plan I am considering is there a way to download the plan so that if it takes longer than advised I won’t lose what I paid for?

ANSWER

You can access our programming 3 ways – via an Athletes Subscription, packet of plans, or individual training plan.

If you purchase the Backcountry Big Game Packet, you have access to all of the plans in the packet for as long as we’re in business.

You likely purchased a subscription before, and lost access when you cancelled.

Here is the difference:

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

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

– Rob

QUESTION

I’m a PL with 5-7 CAV at Ft. Stewart, GA and I’m interested in subscribing to the Grunt PT plan since I am heading to Korea soon. I’d like to try the PT plan out for myself and then potentially implement it as the Platoon PT plan after testing it. How do I subscribe to the Grunt PT programming? I noticed there is no link to add to cart or anything on the page.

ANSWER

We no longer have a subscription for Grunt PT …. it wasn’t successful – not enough guys signed up.

We do have a Packet of Grunt PT plans here: http://mtntactical.com/shop/grunt-pt-packet/

– Rob

QUESTION

I’ve enlisted as with an 11B Option 40 Contract, and I am schedule to leave in early August. What series of programming would you recommend for me to complete before I head out to OSUT?

ANSWER

I recommend the plans and progression in the Ranger School Training Packet – completing the final plan in the packet – the Ranger School Training Plan, directly before OSUT.

Work back from your OSUT date – to find where to start in the packet.

Email back if you have any questions.

– Rob

QUESTION

I am a member in a leadership role on the Northern CERT team for the Alabama Department of Corrections. I have looked at your SWAT/SRT programs and they are for the most part what we need as a training program. My only question is how would you make those programs different to be tailored to what we do. We need to be a bit bigger and stronger than your average SWAT guys because we are in alot closer quarters and unless it’s a full out riot we only go in with our less than lethal gear. What I’m getting at is that we are alot more hands on and rely on our physical strength individually and as a team to get alot of the job done. But we also need the stamina and endurance work just like the SWAT/SRT guys do. There are times when we will be in full gear and working for more than 24 hours. Not the most ideal situations but that’s what we do. We are pretty much full time as of now and our whole team is wanting to take everything to another level. Thank you for your time.

ANSWER

The Gun Maker packet of plans for SWAT/SRT will definitely address strength and depending on where guys start, size. The programming is no joke.

I’d recommend taking your team through the first plan in the series, Ruger, and see how you recover/respond.

You could add in an upper body hypertrophy element in the subsequent plans simply by increasing the reps for the upper body exercises, where appropriate, to 8-12 reps/set.

– Rob

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The Tyranny of the FMS

by SSD

By Rob Shaul

Early in my coaching career – even before I opened up my own gym, I purchased a copy of Gray Cook’s “Athletic Body in Balance” and began self-educating in the tangental fitness field of movement and mobility.

Around 2011 I completed a week-long mentorship/course at Athlete’s Performance (no Exos) in LA, where I was introduced to Cook’s Functional Movement Screen. The Athletes’ Performance coaches were FMS kool-aid drinkers and loved foam rolling and supplements.

Mark Verstegen of EXOS, formerly Athletes’ Performance, is the coach who developed the ideas of “prehab” and “rehab” before and after training sessions. The FMS aligned nicely with his theory in general on the links between mobility and durability, and more specifically in the need to take the time and attention for foam rolling, patterning exercises, mobility exercises, etc.

In 2012 I attended a 2-day FMS course in Phoenix. Cook himself was there, and explained the theory behind the screen and described a Marine Corps OCS study of over 800 candidates which he said proved the FMS score of <14 was a science-based predictor of durability and injury potential.

I was convinced, purchased a couple of the FMS testing kits and upon return to Wyoming, quickly tested all my athletes, and began deploying the geeky, FMS corrective exercises.

While we were deploying the FMS and Cook’s predictive exercises, I saw the screen and theory behind it continue to gain authority and wide-spread use in the team sport, personal training and tactical strength and conditioning worlds. Kelly Starrett exploded in the CrossFit world with his mobility WOD, and I even drove to Vegas to attend one of his courses.

We continued to deploy the FMS, and patterning exercises for a couple years at least, and those MTI vets reading this will recognize patterning exercises such as the “squat to stand”, “toe touch complex” and others from our programming back then. We also included some extensive foam rolling, limited “trigger point work”, stabilizer strength exercises (Jane Fonda), and other work in the “prehab” and “rehab” veins.

But, after all this effort, I started having doubts.

MTI’s FMS Experience

First, anecdotally, it seemed the athletes who scored best on the FMS were also the most delicate.

At its foundation, the Functional Movement Screen assesses movement in space – and better athletes simply move better. So the best natural athletes, naturally score best on the FMS.

But these natural athletes are also the most “delicate” in my experience.

One of the reasons good natural athletes can move better is they are in more tune with their bodies. I found this meant that every little ding and strain was amplified, and as a result, these athletes were injury prone. What I considered a little bump or bruise would sideline them from training, or result in a modified session.

I found the average natural athletes, the “grinders” to be the most durable. They could take a ding and just keep on grinding – but didn’t score nearly as well on the FMS.

Also, I found a disconnect between a good FMS score and fitness. I understand the FMS is not a fitness test, but I still thought this was instructive. Yoga instructors did awesome on the FMS, for example, but were not strong, lacked good work capacity, etc. on the fitness side.

In terms of Cook’s corrective exercises, I found with attentive coaching and lots of practice, athletes could see moderate corrective exercise improvement. However, under load, or during actual movement, the old moving patterns immediately returned. The work and learning from these corrective exercises did not transfer to the real thing – or outside the gym.

The patterning and mobility exercises designed to improve FMS scores were dead ends.

What Research Says

Following up on what I was observing in the gym and my growing doubts, I went back and took a closer look at the Marine Corps OCS study (1) Cook had highlighted during his FMS course.

A total of 874 Marine Officer Candidates had an FMS performed during medical in-processing. The mean FMS composite score among all candidates was 16.6 plus or minus 1.7. Approximately 10% of the candidates had an FMS score of <14. Injury was tracked during OCS, and the study found that an FMS score <14 had a 95% confidence level of predicting injuries during training.

However, the candidates who scored <14 on the FMS were also relatively unfit. 79.8% of the candidates with an FMS score <14 had initial USMC PFT scores <280 (out of 300), whereas just 6.6% of the candidates in the group with fitness scores >280 scored less than 14 on the FMS.

A closer look reveals that incoming fitness was a far greater predictor or durability than the FMS score.

I’ll repeat, fitness was a far greater predictor of durability than mobility.

Other FMS studies have found differing results:

A famous 2007 study (2) of professional football players by one NFL team found that a FMS composite score <14 was a reliable predictor of injury during the course of the season and today the FMS is administered to all the rookies at the NFL combine.
A 2015 study (3) of 160 collegiate athletes found that a FMS composite score <14, combined with a prior injury history had a 15 times greater chance of injury than an athlete with a FMS composite score >15, and no past history of injury.
However, a low FMS composite FMS score alone, <14, alone, was not a statistically significant predictor of injury.
A 2016 study (4) of 167 injury-free college basketball, football, volleyball, cross country, track and field, swimming/diving, soccer, golf, and tennis athletes deployed the Functional Movement Screen (FMS) during a pre-sport examination with the goal of assessing the FMS’s effectiveness at predicting injury.The measure of “injury” was a non-contact or overuse injury which required intervention from the athletic trainer during a sport season. Results found that the FMS composite score (14/21 or less) “was not different between those injured and those not.” Also, “there was no association between FMS movement pattern asymmetry and injury.” Of the 7 different tests in the FMS, only the Lunge was associated with injury, “those scoring 2 were less likely to have an injury as those who scored 3.
A 2017 Study (5) deployed pre-competition FMS on 257 Division II Collegiate athletes. Based on the FMS scores a <15 Composite score was used as the cutoff. “The overall prognostic accuracy of the FMS offered a slightly better than 50/50 chance of correctly classifying those most at risk for injury. As such, the FMS did not provide discriminatory prediction of musculoskeletal injury, overall injury, or severe injury in National Collegiate Athletic Association Division II athletes. Using the identified optimal cut score produced inadequate validity, regardless of the injury definition. We recommend using the FMS to assess movement quality rather than as a standalone injury-prediction tool until additional research suggests otherwise.”
A 2021 Study of 124 high school athletes found that the FMS had no predictive value for lower extremity injuries.

So, with all the conflicting research on the FMS, plus the several studies which have found that the FMS does not predict durability, why all the continued attention and use of the FMS, and further the emphasis of the mobility and patterning-driven exercises and equipment?

The Answer….

Marketing and the promise of a quick fix.

Cook has proven to be a master marketer and has sold thousands of his $200, plastic FMS kits (I bought two), courses, and books. On the more general “prehab”, “rehab” and mobility sides, Starrett and others have helped develop a whole new market in the fitness, diet and wellness industry.

Few of these theories and exercises are simple, like good old front squats. Many are technically complicated and require extensive coaching. This is key. The “mobility” industry requires coaching, special equipment and lots and lots of practice. It’s a “sticky” product for those selling it.

There’s a true cost to this over-emphasis on mobility and movement, however. A cost to athlete durability.

What I’ve found with my athletes, and has been proven by research, is that mission-direct fitness is by far the greatest “armor” for mountain and tactical athletes against injury.

In general, I’m not against athletes getting massages, getting trigger point therapy, dry needling session, yoga, doing mobility work, etc. and despite my doubts about it’s effectiveness, I know that the stuff makes them feel good – at least in the short term. When asked my opinion of this stuff, I’ll answer, “if it’s working for you, keep doing it.”

The problem lays in time spent doing this stuff, which should be spent training mission-direct fitness. In this way, the FMS and the emphasis on mobility/patterning and industry-wide adoption have become a tyranny.

Athletes, especially military special forces with Exos-contracted coaches in garrison, and not familiar with my programming, will question MTI’s warm ups …. which will often have them completing a barbell complex, back squats, box jumps etc. right out of the gate. They’ll ask about “prehab” work and “rehab” cool downs.

I’ll answer that they are free to do that stuff on their own, after the training session, but I’ve only got them for 60 minutes or so and that time is best spent getting fit.

“What about a gentle warm up,” they’ll ask? “Prehab?”

“Do you get to warm up during the real thing?,” I’ll counter. “Before you hop out of the Humvee, our helicopter, or fire truck or squad car?”

I understand I’m a contrarian when it comes to this FMS and mobility/patterning stuff. Despite the shaky research, this stuff has become an established part of the fitness industry and entire businesses and careers are built on it’s continued use.

But I’m not a believer.

References

OCS Study: 2011 https://www.ncbi.nlm.nih.gov/pubmed/21606876
2007 NFL Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953296/
2015 Study of 160 Collegiate Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325284/
https://journals.humankinetics.com/doi/abs/10.1123/jsr.2013-0141
https://www.ncbi.nlm.nih.gov/pubmed/29251533
https://journals.lww.com/nsca-jscr/Fulltext/2021/07000/Association_of_Functional_Movement_Screen_and.19.aspx

You Might Also Like MTI’s Athena Study (Redefining Knee Injury Prevention Training for Adolescent Female Athletes)

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Arete 2.22.18

by SSD

Military

Marines May Go to Alaska for Cold-Weather Training, Military.com
Navy Signs $1.4B Contract with Ingalls Shipbuilding for 13th San Antonio, USNI News
Mattis: Deploy-or-get-out rule is about fairness, Military Times
The Air Force’s hair-raising (sorry) research for drones, C4isrnet.com
Pentagon budget funds ‘small launch services’ to gain greater access to space, Space News
Combat Rescue Helicopter Program on Schedule, National Defense
Army honors three JROTC cadets killed in Florida shooting, Military Times
NORTH KOREA IS NOT AN INTELLIGENCE FAILURE, Modern War Institute
WAR BOOKS: CYBERSECURITY AND INFORMATION WARFARE, Modern War Institute
Will Israel, Qatar cooperate to save Gaza? Al-Monitor
Israel’s Netanyahu and former state secretary Kerry go toe-to-toe on Iran nuclear deal, Defense News
Middle East military force: Act now, beg forgiveness later? Defense News
Mattis Upguns Infantry: Task Force to Spend $1B studying Infantry Lethality, Real Clear Defense

Homeland Security / First Responder / Wildland FireMountain

Forest Service cuts air tankers by one-third, Wildfire Today
Secretary of Interior orders more aggressive fuel management, Wildfire Today
Fla. School Deputies to Add Firepower after Mass Shooting, Police One
Mass Shootings and the Blame Game, LE Today
Ore Trooper Dragged by Driver, Officer.com
Maryland Officer Killed Trying to Protect Domestic Victim, Police Mag
10 Ways to Lose Police Lawsuits, Police One
Staying Left of Bang Offsets the Active Shooter, LE Today
New Study Links Fatigue, Police Racial Bias, Force Science Institute
Code of Science, LE Today
10 SWAT Lessons to Live By, Police One
Half of Hamilton, ON Firefighters in Chronic Pain per Study, Firefighter Close Calls
ICE Dials Up Pressure at Work Sites, Police One
Jury Awards $37 Million to Family of Armed Woman Slain in Standoff, Police One
Claymore Mines Recovered from Mexican Cartel, Small Wars Journal

Mountain

Should You Use An Avalung? Powder Magazine
The Happiness Effect of U.S. Nordic Skiing, Outside Magazine
Video: Where You Need To Be When Skiing the East, Outside Magazine
GEAR MYTHS: TO OPPOSE OR NOT TO OPPOSE YOUR QUICKDRAW’S BINERS, Black Diamond
Climb Strong: Developing General Grip Strength, Training Beta
Cassie Sharpe takes home Olympic halfpipe gold; Brita Sigourney wins bronze for the United States, Freeskier Magazine
The top 25 all-mountain skis of 2017-2018, Freeskier Magazine
Ex-NYPD cop sues over larger disability pension for job-related obesity, heart issues, Police One
How Rod Newcomb Influenced a Generation of Avalanche Education, Backcountry Magazine
5 Things Sportsmen & Hunters Need to Know About the Upcoming Farm Bill, Outdoor Life
9 Top Budget Bows for 2018, Bowhunter

Fitness / Nutrition / Wellness

How Fast Should You Gain Mass? Breaking Muscle
Athlete Essentials for Surviving the Olympics, Outside Magazine
If Running Had a Mikaela Shiffrin, Outside Magazine
How to Build Whey More Muscle, Science Daily
Balance Exercises May Help People With Multiple Sclerosis, Science Daily
PODCAST: Episode 376 – Chris Kresser – Unconventional Medicine, Robb Wolf
Do You Need All that Compression Gear During a Workout? Men’s Journal
6 Questions to Ask your Physical Therapist, Outside
How to Run 100 Miles, Outside
The 4 Fastest Ways to Stop Snoring, Men’s Health
Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness, Journal of Strength and Conditioning Research
Potential Utility of a Loaded Treadmill Protocol for Tactical Athletes, Journal of Strength and Conditioning Research
Effect of Load Carriage on Tactical Performance in SWAT Operators, Journal of Strength and Conditioning Research

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Q&A 2.22.18

by SSD

KUDOS ON THE LOW BACK FITNESS TRAINING PROGRAM

“I’m in my 8th week of the low back plan after Laminectomy/Discectomy surgery last spring. The plan has worked great. A lot better results than the watered PT I was going to. As a 45 yr old swat operator in good shape, I feel a lot stronger and more flexible in my low back region than prior to the surgery. I can’t say enough about the plan and have passed your website onto my team in hopes they will use the site and have the same results.”

QUESTION

I am currently not preparing for any type of selection. I am 28 yrs old and a Paramedic. Looking for overall functional strength/endurance/flexibility. Be stronger and look better. I can’t be doing 2 work outs a day. I liked the 1hr-ish work outs of the on-ramp, 5 days a week set up.

Any help would be appreciated.

ANSWER

Move on to the Virtue Series of plans, beginning with Humility.

– Rob

QUESTION

I recently joined your site. Workouts look great and I am excited to get going. I have a question. I started and finished the first week Ultimate Work Capacity I two weeks ago. I had to stop as I contracted the flu and it floored me. So I just got back in the gym today and did a light workout. My question is, should continue where I left off? Instinct tells me to start over as I was only a week in. Little history on me, I stay in decent shape. Army veteran and have been federal law enforcement for the past 12 years. I appreciate your time.

ANSWER

You’re thinking right. Re-start the program.

– Rob

QUESTION

Hello, Im looking for a good strength program to supplement that ARMY APFT Plan I have purchased. I have just recovered from a knee scope and believe the APFT plan will be a good plan to get me back to my running shape (Im able to complete the distances just not as fast as I’d like). However I also need a plan to gain strength back specifically in quads, glutes, hamstrings….basically my whole leg as i have a considerable imbalance between my legs and want to resolve that issue to avoid injury from it. Thank you for all the material you guys provide.

ANSWER

Better would be to complete the Running Improvement Training Plan, which combines running and focused lower body strength work.

If you want to continue with the APFT plan, pair it with TLU Strength. Alternate plans and training days – i.e. ….

Mon- APFT

Tue – TLU

Wed – APFT

Thur – TLU

Fri – APFT

Etc. …..

– Rob

QUESTION

I’m interested in purchasing an athlete subscription, and I would like to start with the Rat 6 Strength program. I would just like to know if that program only prescribes front squats or if it also includes back and front squats. Do any programs prescribe overhead squats as well?

ANSWER

As prescribed Rat 6 Strength includes the Front Squat and Hinge or Box Squat (athlete’s choice) for lower body, and the Power Clean and Squat Clean for total body.

I’d consider the Overhead Squat a Total Body lift – so you could substitute it for the Squat Clean in the plan, and do the Box Squat – which is close to the Back Squat.

– Rob

QUESTION

Hi Coach. I’m trying to determine which plans would supplement my training as I prepare for climbing season. Ideally I could make a plan, or combine plans, I could follow year round, with specific workouts to focus on the activities I plan to pursue for that season.

Current fitness level:

I haven’t done the alpine fitness test yet. If I had to estimate, I would be around 90.

Planned Activities:

January – April: Back Country Skiing, Ice Climbing

May – July: Glacier mountaineering

August – October: Rock Climbing

November – December: General fitness/hiking, lift assisted skiing

I’m currently doing both Skiing and Climbing. Current work out plan is:

Monday: Rest

Tuesday: AM – weights (step up, step down, push up, pull up). PM – Climbing

Wednesday: PM – Hiking, 3.5 miles, 2200 ft gain, 25# pack

Thursday: PM – Running – 1 hour, 6 miles.

Friday: AM – weights (step up, step down, push up, pull up). PM – Climbing or skiing

Saturday: AM- Hike, 3000′ gain, 6 miles, approx 3 hours. PM Skiing

Sunday: AM – Hike, 4000′ gain, 7 miles, approx 4 hours. PM Skiing

It’s about 80% lift assisted, and 20% BC. Every few weeks we do a BC day to replace an AM hike

ANSWER

In general, the closer you get to a season or climb, the more sport specific your programming should be. So, in the weeks before lift-assisting skiing starts, you should complete the Dryland Ski Training Plan. In the weeks before your Glacier Mountaineering trip, you should complete the Big-Mountain Training Plan, etc.

In the spaces between these sport-specific train ups, your training should be more general – but not random. We call this “Base Fitness” and we have specific programming for Mountain Base Fitness which concurrently trains strength, work capacity, chassis integrity (core), climbing fitness (rock) and mountain endurance (running, uphill movement under load).

Base Fitness programming is designed to reset base fitness, strength, etc. Constant sport-specific training will lead to mental burnout and overtrain.

This is how our programming is designed. Our Base Fitness programming is found in the Greek Heroine Plans, and the sport specific plans we have are designed to be completed directly before the season. Multi-sport mountain athletes like your bounce back and forth between the Base Fitness plans and the sport specific plans. Essentially the calendar and upcoming sports/season determine your training at any one moment.

Importantly, even though our Mountain Base programming addresses the major areas of mountain sport fitness demands, it is too general for super effective pre-season fitness programming. In other words, I haven’t found one base fitness programming approach which does of training mountain athletes to be fully prepared for all the mountain sports. Many athletes want this. Our laser-focused, sport-specific pre-season training plans do a much better job of this.

Your current programming is doing a good job of preparing you for your April BC skiing, but you may be doing the focused programming too early. Most of our sport-specific plans are 6-8 weeks long. Also, you’re not training for April’s Ice Climbing. From a durability perspective, I’d like to see some heavy strength training 1-2x/week.

Base on your current schedule, now I’d recommend Working through Helen in the Greek Heroine Series until 7 weeks out from April – then go back to what you’re doing now or complete our Backcountry Ski Training Plan with the addition of 1-2x evening’s week doing system work on your ice tools. You could follow the work capacity sessions in our Ice/Mixed Climbing Pre-Season Training Plan.

After April, drop into the Big Mountain Training Plan to prepare four your mountaineering. In Mid-June, drop into the Rock Climbing Pre-Season Training Plan to prepare for your Rock Season. Mid-September, complete the Dryland Ski Training Plan directly before ski season.

In the spaces between and in the midst of seasons where you’re weekend warrioring … complete the Mountain Base Fitness programming in the Greek Heroine Plans.

– Rob

QUESTION

It’s been a while since we last spoke. I just graduated from Marine Corps boot camp and I leave for camp Pendleton for MCT on Tuesday next week. MCT is a month long and I should be leaving for my MOS school around the 24th of February. I was just wondering on how I should approach my training for the rest of the year. I was thinking about following the Greek Hero series but I don’t know if I should do the MTI Relative Strength Assessment Plan and then build from there. If you could give some insight into this that would be helpful.

ANSWER

Yes on starting with the MTI Relative Strength Training Plan, and follow it up with the plans in the Greek Hero series.

– Rob

QUESTION

I am in the first week of the program and am having some issues w pain just above my knee during the Quadzilla Complex. I assume it is quad tightness so am rolling quads and legs more and trying to improve mobility.

Today, I also substituted 20” step ups (weighted and unweighted) alternating single leg box jumps and regular box jumps which were fine.

I was wondering if you had any suggestions or better substitutions. I am not a competitive skier and am doing the program to get ready for a family ski trip in early March.

Thanks a lot

ANSWER

Try the Leg Blaster as an alternative. The Leg Blaster is similar but unloaded. Use the same rep scheme for each exercise in the complex as prescribed in the program.

– Rob

QUESTION

I’ve been following your daily operator sessions for a few months now. I am a big fan of the programs and my results are proof that I will continue training of your programs.

I recently was selected into the Leadville 100 MTB race. I looked over your mountain bike preseason training program and was wondering how you would adapt it to a 100 mile race. Or what suggestions you would have for my training leading up to the race.

I live in Aspen,CO. so I feel its a pretty similar landscape and training environment to Jackson. Which lead me to another question: the gym I train in does not have space for running. Alot of your programs have sprints spread throughout. I would love to do the sprints, but the gym and outside environment are very limiting this time of year. What would you substitute for sprints?

Thank you for your time,

ANSWER

I don’t have a plan for the Leadville 100 – nothing with that much volume. What you could do from our stuff is the 100 Mile Ultra Plan – and sub spinning/biking for the running in the plan – same mileage. Your performance in this race will depend upon your sport-specific aerobic base (cycling) and your sport-specific muscle endurance for cycling (legs). Also – fueling – one good thing about the 100-mile plan is you’ll be cycling for lots and lots of miles, so you’ll have plenty of opportunities to dial in your refueling nutrition.

Best to put in your mileage will be mountain biking to simulate the vertical, decline and technical work. Look for a short and a medium distance loops with good vertical gain/loss and do laps to make it easier to complete the mileage.

Sprint sub? This is basically leg-based interval training – so you can sub in box jumps or touch/jump/touch efforts. When you make the sub think time, not distance. For example, if the plan calls for 20 rounds of a suicide shuttle every 30 seconds, it takes about 15 seconds to do a suicide, do 20 rounds of 15 sec box jumps, 15 sec rest.

– Rob

QUESTION

I’m a year away from Canadian Sar Tech Selection, it happens in February in Jarvis Lake, AB. It’s very cold up there and I would just like some more advice. Selection is 2 weeks long, the first week is where there’s a lot of instructors yelling and making you do physical activity to try and break you, things like your pushups and sit-ups and running around, all while wearing winter kit and your other gear. The second week will be under a ruck in teams of 3 or 4 surviving for 3 days followed by another 4 days of individual survival.

After selection the Sar Tech course starts in June or July and is 11 months long doing a lot of swimming, running, and a lot of hiking in the mountains as well as jumping and other search and rescue stuff. Sorry for the long email, but I would just like your professional opinion on which plans I should start running with?

ANSWER

Do more research on the selection. Is there an entrance “gate” PT test? Is there an entrance “gate” ruck run? Is there any water confidence/pool work? Are there any unusual exercises/events? Be resourceful and email back with what you find.

– Rob

QUESTION

I just broke my foot and have to keep it in a removable boot for 6 weeks. Do you have any suggested plans for me to follow, that will keep the rest of my body in shape (but not too out of balance) while my foot recovers? The end goal is to attend Ranger school next winter.

I completed the “Military On-Ramp” and the first 4 weeks of Humility V2 (up to session 20) prior to breaking my foot this past Friday. My plan was to progress through all the ranger school training packet plans prior to attending Ranger school.

ANSWER

The Training Plan for Athletes Suffering Leg Injury trains the rest of your body around your injured limb.

– Rob

QUESTION

I’ve spent the past 6 months rehabbing hip/glute issues from poor running mechanics. I’m cleared by PT but unsure where to begin to jump back in.

The pre-season Ultra plan is a too intense for now as I haven’t run greater than 3 miles in 4 months and the rehab leg plan doesn’t include any running. Advice on where to begin? I’m a (struggling) ultra/skyrunner.

ANSWER

Yes on starting with the MTI Relative Strength Training Plan, and follow it up with the plans in the Greek Hero series.

– Rob

QUESTION

I am attending Ranger selection program for national guard in April and was looking at doing your ranger program. From what I know it’s a 2 week version of the actual ranger school. Ranger physical fitness, I don’t think they do daily pt. I’m in relatively good shape I am a civilian fireman, just wanting to know your recommendation if I should go 100% at the ranger program from the get-go or ease into the 1st week? Any suggestions would be appreciated.

ANSWER

I’d recommend the Ranger School Training Plan. You’ll want to start this 8 weeks directly before your selection. Between now and then, complete the Military OnRamp Training Plan, but take 1 full week off of total rest before starting the Ranger School plan.

– Rob

QUESTION

I am going to be starting the BIG 24V4 strength training soon coming off an endurance phase. I previously did your MTI relative strength program and fought the heavy weight through the short 1:30 timeframes you specified.

However, there is no prescribed rest period or time set indicated for the BIG 24. What do you recommend for rest periods for this program?

ANSWER

As much needed to get the next set. Each circuit includes a stretch/motility drill – this is your working rest. At the beginning of the cycle, we were finishing in 50 minutes. At the end – top of the progression – sessions were taking 70-75 minutes. The strength work is very intense.

– Rob

QUESTION

I am trying to begin my career as a Fitness Coach. I subscribe to the MTI Athlete Subscription and feel as though I have truly found the programming I have been looking for for quite some time now. I have done the typical body building workouts in the gym and some power lifting but it was never quite satisfying enough and I tried CrossFit for a little while but I felt the programming was a little too sporadic, the goal objective was too general, and there was a lack of emphasis on real endurance. I believe in functional fitness that carries over into the real world. The gym is more my “me time” where I train to over come obstacles and challenges the real world wants to throw at me. Everything I read on the MTI website was right in line with the way I view working out and that is exactly why I enjoy your programming because no matter how much a workout might suck I can see the transfer of my improvements in my day to day outside of the gym and I want to become a coach that can successfully pass on those feelings to future athletes. I was reading your article “Advice to New and Young Strength and Conditioning Coaches” and one thing I am working hard to get better at is programming. You hit on the issue a lot of people don’t understand the basics of progression or programming. I was wondering if you had any suggestions for programming-focused books to help me develop my ability to successfully program for athletes?

ANSWER

Here’s a start ….

Practical Programming, Rippetoe

Athletic Development, Gambetta

The Coach’s Strength Training Playbook, Kenn

Bigger Faster Stronger, Shepard

– Rob

QUESTION

I’m In the process of beginning my training to go to Marine Recon school and want to know which plan is best for that.

ANSWER

I’m not sure how far out you are from the course, but you’ll want to complete the Basic Recon Course Training Plan the 9 weeks directly before your course.

Swimming and water confidence a huge source of attrition – so between now and then I’d recommend the plans and order in our Pirate Series of plans for SOF/LE with water-based mission sets. These plans concurrently train strength, work capacity, chassis integrity, tactical agility and endurance (running, swimming, rucking).

Together, the BRC plan and Pirates Plans account for 39 weeks of programming – so almost 10 months.

– Rob

QUESTION

I completed the Big Mountain program and successfully summited Aconcagua on Jan. 8. I was very satisfied with the program and felt physically very strong. I never once felt strained at all from the physical demands.

I was looking for a plan to do moving forward. My goals are to continue to maintain and improve on the fitness I obtained from the BM program. I am an avid climber, backcountry skier, and mountaineer. My only specific goal is to climb 5.13. I am also enrolled in the AMGA Rock Guide course in October 2018. I’m looking for a plan that would help me stay strong in these areas of interest. Suggestions?

ANSWER

Now I’d recommend the plans and order in the Greek Heroine series of plans for Mountain Base Fitness. These plans concurrently train strength, work capacity, chassis integrity (core), climbing fitness (rock) and mountain endurance (running, uphill hiking under load).

6 Weeks prior to your rock sease – or a Spring trip to the desert, complete the Rock Climbing Pre-Season Training Plan.

– Rob

QUESTION

I’m looking for a new mountain program to be in elk and sheep hunting shape this fall. Any recommendations? I currently workout at the gym a min of 3 times a week but not sure if I wanted to start a new program now or in the early summer.

ANSWER

You’ll want to complete the Backcountry Big Game Training Plan the 8 weeks directly before your season.

If you want to start working toward that direction now, complete the plans and order in Back Country Big Game Training Packet. You’ll see the final plan in the packet is the plan I mentioned above.

– Rob

QUESTION

So I’m an older(58) athlete that is looking to improve my rock climbing endurance and my general fitness to boot. I have access to a gym, bouldering walls and a Hangboard. The only roped routes I have access to is 50 miles away and I could only get there once a week. Any suggestions?

ANSWER

I’d recommend the plans and order in the Greek Heroine series of plans for Mountain Base fitness. These plans concurrently train strength, work capacity, climbing fitness (rock), mountain endurance (running, uphill hiking under load), and core. chassis integrity (core).

Six weeks directly before your climbing season, complete the Rock Climbing Pre-Season Training Plan.

– Rob

QUESTION

I am a Marine Corp Military Police Officer, I’ve been using your site for the last 2 months. I have enjoyed the workouts I have been doing, but I’ve been using different ones just trying to find one that is right for me. I am trying to find a plan that fits my goals which are to gain muscle and add size, but also become more well rounded in terms of strength stamina and endurance. I was wondering what plan you might suggest I try?

ANSWER

Train for your job as and complete the plans and order in the “Spirits Series” for LE Patrol/Detective. These plans concurrently train strength, upper body hypertrophy (mass), work capacity and tactical agility.

– Rob

QUESTION

I am Regimental NCO returning to RASP II and currently in week two of the program. Due to family constraints the Saturday long ruck/run sessions are often hard to make. Is there a potential to substitute Fridays interval ruck with the ruck/run without major negative impact? If not, I will figure it out. Please let me know your thoughts / any input.

ANSWER

No. Do the long ruck/runs on Friday.

– Rob