Page 139 – Mountain Tactical Institute

First Responders – Don’t Conflate “Wellness” with “Fitness”

by SSD

By Rob Shaul

Periodically I receive notes from firefighters and policemen who are developing fitness programs for their departments and reach out for guidance or assistance.

These individuals have been tasked by their commands to develop wide-ranging “wellness” programs that lump fitness in with diet and nutrition, basic healthy living, mental issues, stress management, etc.

A broad-reaching “wellness” program is also what I’ve seen already established at departments.

It’s a mistake to conflate “fitness” in with the other “wellness” issues.

Why? Fitness gets pushed to the back of the line. Inevitably poor nutrition, basic de-conditioning, stress management or another concern jumps ahead and needs to be addressed before fitness can be.

MTI maintains that fitness is a direct safety issue to job performance. It’s not an abstract, “in the background” wellness issue. Unfit, de-conditioned LE officers and Fire Rescue endanger themselves, their teammates, and the public they serve.

To be clear, first responders face obstacles to professional fitness military personnel take for granted:

Few full-time first responders get paid, time on duty to train. Police and Firefighters must train on their own time.
Few police and fire stations have training facilities. Police and Firefighters often must pay for a gym membership or equip their own garage gym on their own dime.
Few first responder units have a high jeopardy fitness test. “High jeopardy” = you can lose your job if you don’t pass. What this means practically is deconditioned first Responders are institutionally allowed to stay that way, which creates morale, leadership and resentment issues in departments
“Legacy” members are obstacles to serious fitness. Few experienced military personnel in their 40s continue to be on the front lines. At that stage, most are riding desks in leadership or staff positions. The “up or out” military promotion system keeps younger athletes on the front lines. But police and first responders don’t have a similar “up or out” promotion system, and it’s not unusual for police and fireman well into their 50s and 60s to still be on patrol, SWAT teams, the front lines in fire stations, etc. Someone in their mid-60s, who hasn’t trained fitness their entire career, likely will fight to have to do so as part of some new requirement.
Union resistance … police and firefighter unions often oppose contractual fitness training or testing requirements.

Also, we’re not arguing that the “wellness” issues of nutrition, basic health, mental services, stress management programs, etc., do not impact first responder job performance. Depending upon the individual, these background issues could have a significant effect.

But this is the difference between these issues and fitness. Poor fitness will impact mission-direct job performance regardless of the individual.

A first responder can have a poor diet, yet still train hard for his or her job and be fit for it. A first responder can be dealing with issues at home, or dealing with job-related stress, yet still strain hard and be fit for the job.

We argue that his or her body is a tactical athlete’s most important piece of equipment. Maintaining it via fitness for the mission-direct job demands is an inescapable, personal, professional responsibility.

A policeman who didn’t clean and maintain his weapon and or/non-lethal suppression equipment, and experienced a field failure which caused himself, a teammate, or a member of the public to injury or worse, could not use poor nutrition, issues at home, etc. as an excuse. He would be appropriately disciplined for professional dereliction.

Yet, severely de-conditioned police and first responders are allowed to continue work on the front lines everyday, despite the obvious safety risk.

Department wellness programs argue that before fitness can be addressed we need to make sure the diet is cleaned up, home life is solid, mental stress issues cared for, etc. Fitness is just one concern in the broader, more holistic, “wellness” realm.

We disagree.

The problem with is diet, home life, stress level, and other “wellness” concerns can’t be easily measured.

A law enforcement officer’s weapon can be inspected for cleanliness and tested for operation. A firefighters SCBA can be likewise be tested objectively. The same is true of member fitness.

These squishy, wellness programs are patronizing and blind to the unforgiving, real-world danger of these professions. The brutal, unflinching, inescapable reality is first responders are severely injured and killed on the job, daily.

Fitness = Armor. We believe mission-direct fitness is key to tactical athlete survivability and durability.

Finally, in our experience, fitness training improves everything. A de-conditioned, unmotivated, poor performer who starts fitness training will not only see his or her fitness improve but also the diet, home lift, technical proficiency at work, stress level, etc. Instead of putting fitness at the back of the line, it should be at the forefront.

Question, Comments, Feedback? E-Mail rob@mtntactical.com

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Arete 1.11.18

by SSD

Missed Shots, Bowhunting.net

Recap of Fatal Montana Avalanche, Unofficial Networks

Dirtbag Hiearchy, Semi-Rad.com

Steep Skiing in Peru, Planet Mountain

The Snow Sucks. Ski Anyway, Powder

4 Steps to Overcome Human Heuristic Avalanche Traps, Backcountry Magazine

Hayden Kennedy’s Bold Approach to Climbing, Black Diamond

AK BC Ski Adventure with Chris Davenport, The Adventure Blog

The Woman Making Bomber Women’s Skis, Outside

How To Be The Best Local Ever: The Jaded Local’s do’s and don’ts of living in a ski town, Powder

Field Tests of Tracking Devices for Firefighters, Wildfire Today

Climbing with Women, American Alpine Institute

Climbing Everest, Without Oxygen, In Winter, Outside

Fitness / Nutrition / Health

Antioxidants Don’t Ease Soreness After Exercise, NY Times

7 Exercises That Increase Testosterone in Men, Men’s Fitness

5 Health and Wellness Products We Can’t Live Without, Muscle & Fitness

Bone Broth Recipes, Muscle & Fitness

Are Veiny Arms A Sign You’re Superfit? Men’s Health

Quit Running Because of Back Pain?, Men’s Fitness

7 Resolutions To Build Your Mental Toughness, Men’s Fitness

The Vitamins Every Athlete Actually Needs, Outside

The Most Advanced Recovery Tools for Lifters, Muscle & Fitness

Killian Jornet: How I Train, Gearjunkie.com

5 Benefits of Sleeping Naked, Men’s Fitness

6 Hip Mobility Drills Everyone Should Perform, Mike Reinold

Swimming Is One of the Best And Hardest Workouts You Can Do, Men’s Journal

5 Signs You Need New Running Shoes, Men’s Health

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Q&A 1.11.17

by SSD

QUESTION

I am not an athlete, guide, etc and am 44 years old. I live in SLC with my husband and love skiing, mountain biking, climbing and hiking. We are both at a moderate fitness level; having recovered from multiple surgeries (knee etc) and have improved significantly. However, we desperately want to break out of the ‘novice’ level and get in the best shape of our lives so we can do much bigger things (5.12 climbs, big mountains and big walls, long tough trails). We need an overall fitness program to lose weight (for me 12 lbs, my husband 45 lbs), increase endurance and strength. Where is the best place to begin? What program? Also, we are vegan. Can you help us with a diet plan?

ANSWER

I recommend you begin our stuff with the Bodyweight Foundation Training Plan.

Bodyweight Foundation deploys an initial assessment then bases the following progressions on the initial assessment results. This way it automatically “scales” to the incoming fitness of the athlete.

That being said, this is not an easy training plan by any means. It’s no joke and honestly, at 45 pounds overweight, I’m not sure it’s appropriate for your husband. I don’t have a plan for people in this level of de-condition. At the link above, click the “sample training” tab to see the first week of programming. I’d recommend you try the programming prior to purchase.

What programming you do on the other side of Bodyweight Foundation depends on where you are in your trip/sport season.

The way to use our mountain programming is to use season/sport-specific training plans directly before a trip or season, and fill in the gaps between sport-specific training plans with our Mountain “Base” programming.

For example, 6 weeks prior to the ski season you’d want to complete the Dryland Ski Training Plan. During the ski season and before beginning your Spring sport-specific train up, you’d want to move into our Mountain Base programming found in the Greek Heroine series of plans. The Mountain Base programming concurrently trains strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (core) and climbing fitness.

Let’s say you’ve got a Spring Break trip planned to the desert for climbing. 6 Weeks prior, you’ll want to drop out of the Mountain Base programming, and complete the Rock Climbing Pre-Season Training Plan. After your trip, drop back into the Mountain Base programming until you’re ready to prepare for your summer trip/season, etc.

Diet? Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Vegan? As you can see from our guidelines, we don’t feel good nutrition takes a whole lot of knowledge. Rather, it takes a whole lot of discipline. You already know your protein sources and I suspect cutting out sugar, booze, grains, etc., 6 days/weeks will go a long way to shedding excess weight.

– Rob

QUESTION

I just came back from a 2 month deployment where the heat and humidity made running and endurance work awful to accomplish. My strength numbers are up but my endurance went out the window (found that out the hard way yesterday while doing doing pre course training). I have a mentally and physically demanding SOF course coming up in March and need to get my work cap and endurance back way up to where it used to be and better, all with keeping my strength. There will be alot of heavy rucking, heavy stretcher carries and all other sorts of cock while wearing all of my gear. While engaging in all of these great physical tasks, we will be tested on medical knowledge both theory and hands on skills. My plan is to be able to focus in the knowledge portion while being put through the ringer and not having the physical portion affect me as much if that makes sense. Given that info which plan would work best? This is not a full blown selection, it is a longer course with attributes such as those you would find on a selection. Thanks in advance.

ANSWER

By my count you have about 10 weeks prior to your course.

Here’s what I’d recommend:

Weeks Plan

1-5 Humility

6-10 Resilience

One caveat to this recommendation … if you have to take a “gate” PFT or ruck at the beginning of the course my recommendations would change. Both these plans are intense, but neither focused specifically on a selection and thus don’t have focused PFT work. Also – You’re going to suffer some the first couple weeks of Humility.

– Rob

QUESTION

I was wondering what plans you would recommend from your programs to train for a Spartan Race – Beast (13 miles + 50 obstacles) in August, and I would be starting in January.
Thanks for your help.

ANSWER

Complete the Spartan Beast Training Plan the 7 weeks directly before your event.

If you have more than 7 weeks, I’d recommend completing Humility prior to the Spartan Beast plan.

– Rob

FOLLOW UP

I was hoping to begin training in January to build more strength during winter and ramp up endurance in spring, then start doing a few obstacle races spring/summer and be in peak fitness for Beast in Aug.

Any recommendations?

ANSWER

By my count, you’ve got 33 weeks between Jan 1 and the second week in August. Here’s what I’d recommend

Weeks Plan

1-7 Spartan Beast Training Plan

8-14 Apollo (Use a 15# weight vest instead of a 25# vest)

15-22 Humility

23-25 SF45 Alpha

26 Total Rest

27-33 Spartan Beast Training Plan (directly before event).

– Rob

QUESTION

I have been following your programs for quite some time. I am a former ultrarunner and have used your in-season and off-season training plans for ultramarathons in the past. I have done 50k-100 mile races. I recently have taken a 2 year hiatus from competitive running and focused on CrossFit style workouts, strength and shorter running distances. I am looking to get back into the competitive scene. I have my eye on a 12 mile single track trail race at the beginning of May. It is known for being one of the harder races on east. It has ascent of 5,000 feet. and is extremely technical. From there I will most likely move onto an ultramarathon in July.

Could you recommend one of your training plans to help prepare me for the climbing or do you offer personal coaching?

Thank you for your help! Love your programming!

ANSWER

If you’re just interested in training for the climbing portion of the race, and are doing your own run programming, I’d recommend the Peak Bagger Training Plan. Complete the step ups in the plan, unloaded.

If you want a plan that combines vertical gain and running, I’d recommend the Alpine Running Training Plan. Again, for this plan, complete the prescribed vertical unloaded.

– Rob

QUESTION

After having done a few of your plans over the last 3 years or so, I finally decided to just jump in and purchase an athletes subscription. Now I’m writing you to ask for some help. I’m looking for a new program because I’ve hit the dreaded slump/rut/wall or whatever you want to call it. I’ve been training consistently since before joining the army about 5 years ago and have made significant gains in size, strength, and endurance but I feel like I’ve slid way backwards in the last 2 months or so. Now that I have sorted out the nutrition and time issues, I’d like a recommendation to gain back strength as fast as possible (squats, bench, pull-ups, pushups, hand grip) and still make progress in the 2400m run. Big fan of barbell strength training and that’s where I have seen the most progress in the past, so I was looking at the Eccentric Strength and Super Squat program. Luckily, no injuries to contend with, just frustrating to watch guys who haven’t worked out in years go in and lift my PRs like it’s nothing while I lose strength! I’m 5’4” and 125, so I realize I won’t break any heavyweight world records for powerlifting, but I’d like to be able to maximize my performance. Currently, I’m sitting at about 140 on the bench, 215 squat, and 225 deadlift, if that means anything for this question. Sorry for the long winded e-mail, but I need some advice from a pro.

ANSWER

I’d recommend Super Squat Strength. We’ve had great results with this progression for experienced lifters.

– Rob

QUESTION

I’m a Cadet at West Point, and I’m on the Obstacle Course Racing Team here. We compete in our Academy’s Sandhurst International Military Skills Competition as the Brigade Team, the preliminary Army/Navy Patriot Games, as well as a host of other physical and mental fitness competitions. My team just beat Navy in the Patriot Games for the third year in a row. I have 362 days until I compete against Navy as a member of this team again, and I need to work on my pullups! If you could direct me to a program or plan to best improve my pullups, I would greatly appreciate it. Thank you so much!

ANSWER

Complete the plans and progressions in the Pull Up Improvement Training Packet.

– Rob

QUESTION

For the last 7 months or so I’ve been grinding through your ruck based selection packet with lots of great results. I had to add the SFRE train up in there as well as I just recently completed SFRE and was granted the “ok” to join the training company. Due to training cycles, I won’t be able to attend selection for another months or so, bummer, but I guess more time to safely prepare never hurts. I’m currently on the valor plan and normally would work through resilience and the selection plan. But since I have so much more time I was planning on working through some of your Greek hero plans until 8 weeks out from selection. Any recommendations for plans to start after I finish resilience? Thanks!

ANSWER

Congrats on SFRE! …. After Resilience drop into the Greek Hero plans, starting with Hector.

Then, 8 weeks out from SFAS, complete the Ruck Based Selection Training Plan – which is the last plan in the packet you already have. Don’t repeat the packet – having gone through them once you already have a high level of base fitness and the Greek Hero plans will build/maintain this prior to the final plan.

– Rob

QUESTION

I’ll try and be brief! I am on week 4 of the lower back program and my back is feeling SO much better! I am getting the itch to start training and lifting again and was wondering if this was smart and what training program you would recommend? I figure I need to let my body get strong again and ease into any heavy lifting but, was wanting your opinion.

ANSWER

Complete the Low Back Fitness Training Plan and follow it up with the MTI Relative Strength Assessment Training Plan.

As always – be safe and smart with loading.

– Rob

QUESTION

I am a LEO (Patrol/SWAT) and recently purchased the Gun Maker package. Loving the program so far. I was showing my brother in-law, who is also a LEO, the MTI website and the versatility in the programing. It’s obviously a huge benefit to be able to utilize programs which are created directly for our professions. I was wondering if you folks have any recommendations on programs for youth? My brother in-law has a 12 year old and 10 year old (Both are boys), and he wanted to find a solid program for them. The biggest concern, at their ages, is making sure they are training correctly and safely. They both play sports, from baseball, to football, and swimming. However, my brother in-law would like a good general fitness program for them to follow, not necessarily sport-specific. Any recommendations would be great. Thank you very much for your time!

ANSWER

At 10 and 12 years old, have your nephews start with the Bodyweight Foundation Training Plan. This plan deploys initial assessments and bases progressions on the assessment results, includes work capacity and endurance, and overall is a great, intense, all around training plan.

– Rob

QUESTION

I am half way through the Military on ramp in the ruck based assessment packet and it is going great. The sandbag work is great and in general your training is challenging and fun.

I have been reading your articles on rucking and some of them reference the pace of the lab rats. It sounds like they are running with the 45lb ruck, 9 minute miles…

What is a decent pace for a 45lb, 3 mile ruck? How about a 10 mile? How do those numbers change when moving to the 65lb ruck?

Is there an article that talks about these concepts?

ANSWER

Think in terms of pace per mile.

10-11 minute miles is a “good” pace for a 3 mile ruck run at 45#. Faster would be an “excellent” pace.

12-13 minute miles is a “good” pace for a 3 mile ruck run at 45#. Faster would be an “excellent” pace.

12-13 minute miles is a “good” pace for a 3 mile ruck run at 65#. Faster would be an “excellent” pace.

14-15 minute miles is a “good” pace for a 3 mile ruck run at 65#. Faster would be an “excellent” pace.

– Rob

QUESTION

I just wanted to ask if you have seen a trend of muscle/weight gain in athletes using your day to day tactical programming. The reason I asked is because this seems to be happening to me. How do I avoid this, as I liked being strong and svelte. I use your dietary reccommendations by the way.

ANSWER

Depends upon where you start, and upon the individual. Nothing about the day to day “base fitness” programming, with the exception of the upper body hypertrophy work in the Law Enforcement Patrol/Detective programming, is designed to add mass, but again, everyone is different.

– Rob

QUESTION

I stumbled across your site a few days ago and really like what I see. I’m having trouble figuring out a good program to try out. I am a Detective for a police department in Indiana. 37 year old male 5’7″ 160lbs. I have been working out in my barn for the past several years mainly doing Wendler 531 and love to throw in Bruteforce Sandbag workouts. I am really looking for something more well rounded as I struggle with not overdoing one or the other. I’d like to add a bit more size to my frame while staying well conditioned. Anyway I know you guys are busy so any insight is appreciated.

Thanks!

ANSWER

Complete the plans and order in the Spirits Series for LE Patrol/Detective – beginning with “whiskey”. These plans concurrently train strength, work capacity, upper body hypertrophy, tactical agility and chassis integrity (core) and are designed to address the fitness demands of Patrol/Detective and work as your day-to-day training. The chassis integrity work/theory deploys extensive sandbag work.

You purchase the packet, or the plans individually. At each individual plan page, click the “sample training” tab to see the entire first week of programming.

– Rob

QUESTION

I was directed to you by a buddy of mine. Some info on me. I’m 39 weigh 215 and stand at 5’8. I’m an aircraft mechanic for the military so clearly not in a combat role.

I wanted more of a well roundedness in my fitness. For PT test wise and for general fitness and health as I age. Also to be a good example to my young airmen coming into my shop.

Strength numbers.

Squat 305 3×5

Press 135 3×5

Deadlifts 315 1×5

Bench 225 3×5

Mile and half run time 15:30

My cardio is horrible.

Thanks for any help or guidance.

ANSWER

At 5′ 8″ I’d like to see you around 170-185 pounds – so I’d like to see you lose some mass. Losing this weight alone will help with your cardio.

From our stuff, I’d recommend you start with the Military On Ramp Training Plan. Don’t be fooled – this plan is no joke, includes strength training, but also carries a significant work capacity and endurance focus. It’ll pull you away from the barbell and your comfort zone for a couple weeks, and that will be good for you.

– Rob

QUESTION

I need to get faster and quicker for football…what plan?

ANSWER

Our focus isn’t football, so I don’t have the perfect plan for you. From what we do have, I’d recommend Achilles.

There are multiple elements to speed: raw strength, power, and sprinting speed/mechanics/work capacity. Achilles deploys our Super Squat Strength progression for bench press and back squat – which has proven to be one of our most effective raw strength progressions for younger athletes. It also deploys the power clean – for developing hip explosion and power.

The work capacity programming in the plan is built around sprint repeats – out to 100m – great training. The plan also include our tactical agility drills – which will help with movement and quickness.

One change for you …. when the plan calls for work wearing a 25# weight vest – do the same work, but without the vest. This isn’t needed for football and my mess with your natural mechanics.

Good Luck!

– Rob

QUESTION

I’m a tactical athlete looking to make large strength, size and combat chassis improvements, specifically lower body.
I have a heavy background in swimming and endurance.
I plan to start with Hypertrophy and then move into either Rat 6 or Big 24.

Also, I’m prepping to participate in the Bataan this year. Military heavy division. Is it possible to do both kinds of training into this event?

Thanks for all the information y’all send out.

ANSWER

Don’t give too much attention to size, focus instead on strength and performance. I’d recommend Achilles followed by Resilience.

Bataan? If you’re serious about being competitive, complete the Bataan Death March Training Plan the 8 weeks directly before the event. This is a sport-specific training plan made specifically for this event. To do your best at the event, complete this plan.

Following the race, complete Big 24, then drop into the Operator Sessions or complete the rest of the Greek Hero training plan.

– Rob

QUESTION

I have read through the FAQs, where to start and watched your videos. I need some help getting back into shape.I apologize as I am sure all of this is on the website.

Ill try to keep this short: 10 years army, got out to pursue masters degree and help mom with cancer. Trying to get back into Army National Guard and go to SF selection.

33 years old

175lbs

No injuries

Run time sucks: 17:00 min 2 mile.

Ruck: My rucking ability is strong compared to the rest of my attributes, but I will need to improve.

Pushups: Weak, 45ish

Pullups: 10-12 strict form, non-stop

Situps: 50-60

Overall strength is weak and does not meet the tactical standards. My results:

Back squat: 185

Bench: 155

Deadlift: 225

Push Press: 115

I need everything, especially chassis integrity and work capacity. Up to this point I have been focusing on large compounds and weight vest calisthenics for strength. I have about 4 months before getting back into the Army, and I would like to try out for selection in about 8 or 9 months.

I was thinking of Military on-ramp, followed by SFAS Ruck Selection. I need to ace a PT test in about 6 months.

Your thoughts?

ANSWER

Ideally, you’d work back from your SFAS date, but it seems you’re ways from knowing when that will be.

Given that – I’d recommend you work through the plans and order in the Ruck Based Selection Training Packet, beginning with Military OnRamp.

The exception to this would be for your pending APFT. Depending on how you feel, 4-6 weeks out from your APFT, drop out of the packet programming and complete the APFT Training Plan to specifically train up for your PFT. Once it’s over, drop back into the packet programming where you left off.

– Rob

QUESTION

I’m attending the Boulder outdoor survival school in June for 7 days. Walking 10 -30 miles a day with limited to light gear. Do you have a plan ? Thanks

ANSWER

From our stuff I’d recommend the Backpacking Pre-Season Training Plan with one change – use the same weight pack you will carry during the course for the rucks, step ups.

– Rob

QUESTION

I am looking at plans for my son. He has 6 weeks to train for the Marine ROTC exam. It is different from the Cadet Fitness Exam because he has to run 3 miles (with 6-minute miles..he is currently at 7) in addition to the pull-ups and sit ups. I am wondering what you would suggest for a plan?

Thank you!

ANSWER

It sounds like your son is taking the USMC Physical Fitness Assessment. Have him complete the USMC PFT Training Plan.

– Rob

QUESTION

I read your base fitness article and was wondering what plan(s) you would suggest to achieve those goals? (Tactical)

ANSWER

The plans in the Greek Hero Packet.

– Rob

QUESTION

I’m the OPS SGM for 3/10mtn Fort Polk LA JRTC. We currently have females in our Ranger PT program. Military athlete programs are commonly used through our program. I ask, do have anything current in regards to female preparation for ranger school?

ANSWER

We’ve worked individually with female athletes headed to Ranger in the past, and also recently conducted a study comparing female-specific training protocols for loaded rucking and upper body pulling strength – which as you know are the major challenges for women at Ranger.

But I haven’t been convinced yet that our overall programming for Ranger needs to be changed specifically for women. Our programming is built around the fitness demands of the event, pft, selection or school – not the individual athletes – and we feel our current Ranger School Training Plan and Ranger School Training Packet achieve both.

The issue for women, because the standards are the same, is that because they are generally starting at a deficit, may need an extended training period. Rucking performance is greatly enhanced simply by body size – in general, bigger athletes ruck better – and women and smaller and lighter. And naturally, women have less upper body mass and strength than men – so they start at a disadvantage there.

I wish I had more for you. What we’ve found is in trying to work with women individually, they are to a person pulled away from our programming and forced to do the programming designed by their unit for Ranger. When they are pulled from our programming, we lose the data collection and hence any opportunity for analysis.

– Rob

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by SSD

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Q&A 1.4.18

by SSD

QUESTION

I am trying to figure out which program is right for me.

Here is my situation; I am 49 years old and in decent shape. I worked out with a fitness trainer for two years, since one year I am on my own again. I completed several Goruck Toughs and Lights and would love to do a heavy in 2019 and work on my general fitness level. Spent 5 years in the Army when I was younger. I train 3x per week for an hour in the gym and could train a bit on the weekend. I felt my coach wasn’t helping me any longer but do miss being held accountable at least once per week.

Would love to hear your Feedback.

ANSWER

I’d recommend you look at our SF45 programming – specifically the plans in the SF45 Packet.

This programming is designed for high impact athletes ages 45-55.

You can purchase the packet or the individual plans.

– Rob

QUESTION

I am in the military currently at a ROTC assignment trying to get back in shape. I have a profile that limits me from rucking and too much repetitive running. I am Interested I’m overall fitness as well as destroying the PT test. Can you help or have a recommendation sir.

ANSWER

I’d recommend you spend some time on strength -specifically the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

I’m considering humility and going from there but I’m just unsure about the volume of running that it will factor for. The event I’m training for, and my background (previously rugby) means I’ll need to up my mileage quite a bit.

Is it feasible/ advisable to parallel a 6 day a week running program that plans for short distance daily runs over a 6 month period? The running plan is with a view to building up to long distance (and injury proofing) and it would be in conjunction with humility/ruck based ruck based selection SFAS training packet?

Thanks for your help

ANSWER

I’m a little confused by your question, but in general, you don’t want to double up with my programming. One plan at a time is plenty.

You may want to look at the Running Improvement Training Plan.

– Rob

QUESTION

I recently returned from ranger school, what plan should I use to build back up?

Also, which plan is good for building up strength without losing any endurance? I’m asking because a few months ago I was using the big 24 plan for my morning PT and I started to see my squat/bench numbers go up, but when I went to go conduct a stress shoot event that had a 1 mile kit run (normally cake) I was completely smoked and way slower than normal.

Let me know what you think.

Thanks!

ANSWER

I recommend guys start back with a strength plan – for you, I’d recommend the MTI Relative Strength Assessment Training Plan.

After this plan drop into the plans in the Greek Hero series, beginning with Hector. These plans concurrently train strength, work capacity, endurance (running, rucking), tactical agility and chassis integrity.

– Rob

QUESTION

I’m running through Greek Hero packet right now, trying to get my swimming up to par so I can complete Pirate series after.

What is your suggestion for completing some swim progressions during the week? On what day, how intense, etc.

ANSWER

My suggestion would not to be to add extra training to the Greek Hero plans – which are already full, but to switch now to the Pirate Series plans which do include swimming.

If you’re determined, you could add swimming in on the weekends for the Greek Hero plans. How much/intensity? I’d work up to 90 minutes of swimming laps.

– Rob

QUESTION

I’ve got a couple objectives coming up and I’m looking for some training advice. I’ve used the Big Mtn, Pre-season ice, body weight, hard gainer programs and a couple others and have always been happy with the results. I’m headed to Ham and Eggs this spring which is an Alaskan classic technical climb. It’s a couple thousand foot gulley with lots of steep snow (brutal on the calves) and technical ice/rock. After that, I’m headed to Denali.

I work in an ER, so can’t always get a workout in, so planning on starting Dec 1 so I’ll have plenty of time to train, and climb of course! Looking for suggestions on any way to prep for both a big slog like Denali and a technical climb like Ham and Eggs.

I was thinking about using the Big Mtn on my days off from work and a modified body weight type program for quicker (~30min) workouts before work. But that seems like it could toss any periodization right out the window. I’ve done similar before seasons in Peru and it worked well, but want to give myself the best chance in Alaska.

Thoughts?

Thanks and keep up the good work

ANSWER

I’d recommend the Expedition Mixed-Ice Training Plan which brings together focused tool training for the your Ham & Eggs work and the lower body legs and lung work for your slog up Denali. I’d add to it Chassis Integrity sessions, 2-3 days/week from our Chassis Integrity Training Plan …. the Denali Plan has a lot of CI work primarily to help prepare your low back/midsection for digging out drifted-in tents.

– Rob

QUESTION

Entering our second week of Charlie. Two questions:

On Wednesday, it calls for “4x Weighted Pull Ups – increase load each round until 4x is hard, but doable” – Our group cannot do four pull ups in a row, much less weighted. What’s the best way to scale? Jumping and controlled decline, bands…?
On Thursday, it calls for “6x 4-Foot Shuttles with Sandbag @ 40/60#.” Making sure that wasn’t supposed to be 40 foot shuttles?

ANSWER

1. Eccentric pull ups – jump up, 5 second slow drop to full elbow extension.

2. Should be 40-foot shuttles.

– Rob

QUESTION

The Barbell Complex video on the Exercise page shows a dead lift without an alternate grip? Is that a mistake, because the separate dead lift technique video on the Exercise page says a dead lift should be performed with an alternated grip? I don’t know why the type of grip would matter, but I just want to check.

ANSWER

The reverse grip for the hinge lift is used when the load gets super heavy. Without the reverse grip, the barbell will “spin” out of your hands. With the reverse grip – the barbell doesn’t spin – and allow you to lift the heavier loads.

The barbell complex loading isn’t that heavy to require the reverse grip.

– Rob

QUESTION

I have been doing the PFT training plans I have but want to broaden my training into more of a long term base fitness or need for constant fitness. After reading “Training for the New Alpinism”, I want to do more long slow cardio throughout the week leaving less time for strength training. Looks like the in-season endurance plan fits this schedule well. I was wondering what you suggest for two days per week training for more of a LE/Military focus? I saw an article for 4 barbell lifts for two days but I train at home and only have kettlebells, rings, and elliptical. Does it make sense to simply use the sessions from the bodyweight and kettlebell plans on those two days?

As a side note, do you bootstrap your study data because you usually have small sample sizes?

ANSWER

I don’t have the perfect plan for you with your equipment limitations.

Options:

1) Complete the In-Season Strength Training Plan for Endurance Athletes and use the kettlebell variations of the prescribed barbell lifts …. for example, Kettlebell Front Squat instead of Front Squat. You may need to get creative and/or use common sense to understand the intent of the barbell exercise and find the appropriate kettlebell version. I’m assuming that because you have a full set of kettlebells at home you know your way around these tools.

2) Complete the Monday, Wednesday and Friday training sessions in Dumbbell/Kettlebell Moe. These are strength sessions designed around dumbbells/kettlebells. I understand you’re only doing 2x strength sessions/week … which is okay, but still follow the strength sessions in Moe in order.

Click here to learn about MTI’s Mission-Direct Research.

– Rob

QUESTION

I desire to do a goruck tough and be as prepared for it as possible. However, I have no more than two hours on weekdays to train (but a lot of time on weekends). This schedule seems to disqualify the traditional goruck tough training plan, so what do you recommend I do? I have virtually as much time as I want to complete it, as in I just want to do it anytime in 2018. What do you recommend?

ANSWER

I recommend the GoRuck Challenge Training Plan.

The time issue for you will impact the endurance in the event – specifically the rucking. You’ll need to shorten the distance prescribed during the weekdays as needed to meet your time constraints, but I still recommend this plan.

– Rob

QUESTION

I’m interested in purchasing one of your programs and wanted to see what your recommendation for an all round athlete might be.

I’m based in Australia, I ski and climb.

We’ve just finished up our season here and I plan visiting Jackson in February for a couple of weeks of skiing.

However, due to the current climbing season I am on rope / boulder, 4-5 times per week and therefore don’t really have much additional time for conditioning (another 2-3 sessions would be possible).

Was thinking the in-season skiing maintenance program might be suitable?

Look forward to hearing from you.

ANSWER

I’m assuming your looking specifically for dryland ski training. If so, I’d recommend the 30 Minutes Per Day Dryland Ski Training Plan – and complete as many sessions (but no more than 4) as possible during the week.

– Rob

QUESTION

I am planning a trip to Patagonia in the next year. I will be trekking about 8 hours per day for three to four weeks. A lot of the treks will include several overnights where I will be carrying food, tent, small stove with me. Other hikes will just be day hikes, so I will not be carrying all of my gear, but I will need to be able to push hard in a short amount of time to be able to get to some of the peaks. I will be with a friend of mine the entire time, and we will not be utilizing a tour guide. If you need any more info please let me know. Thank you for your time.

ANSWER

I’d recommend the Backpacking Pre-Season Training Plan.

– Rob

QUESTION

I have a question concerning which training plan to use of if a combination of plans need to be used. I want
to train for a Goruck HTL for July, followed by a competition dynamics event, sniper adventure challenge, in
September. I work four weeks on and four weeks off in the offshore oil drilling industry, on small ships, and have
limited space and equipment to use for training for the four weeks that I am on the vessel, but have considerable time
and some equipment to train with during the four weeks I am home.
I’m not in the best shape at the moment but am working on that but need to find an affective way to train when at work and when at home. At work I can devote a couple hours a day at most but while home I can devote up to six hours a day two of which are in mma training, I’m
just not sure where to start in order to be the most effective with any PT program because of the way my
environment changes every four weeks. Any guidance would be greatly appreciated.

ANSWER

Will you be home the four weeks before each event?
What are the details of the sniper challenge event … duration, mileage, load, any work capacity events?
What equipment do you have to train with on the rig?

– Rob

FOLLOW UP
I will not be home for four weeks before the events. I will get home a week before the events start. The sniper adventure challenge is an 24-48 hour, 30-50 mile endurance event/shooting competition with two man teams and will take place in Medicine Bow Wyoming. The loads should be in the 40-50lb neighborhood. There is a work capacity event where a 75lb weight is carried between the two team members for about 3 miles, along with their rucksacks, and last year they added basic rock climbing to the challenge as well. My teammate is SWAT officer, so with that being said, I’m the weak link in the chain.

My original plan when it came to training was to concentrate on cardio and endurance with body weight exercises and rucksack while on the boat for four weeks and then concentrate on endurance and strength when home, but I’m obviously not an expert at fitness, just a layman so I don’t know if that is a good plan or not.

At work I have dumbbells up to 50lbs, bar bell with plates up to 300 lbs, and I have enough room to be able to jog and sprint but not at full speed due to obstructions, plus ladders and stairs to climb. I also have my rucksack with me when at work, which I use with a 35lb plate.

I realize that my work schedule and work environment isn’t the best situation to prepare and train for these kinds of events but it is what it is. Again, thanks for the reply, any help is greatly appreciated.

ANSWER

I’d recommend the Ruck-Based Selection Training Plan and doing your best to work through it as prescribed on the rig. This is limited-equipment training program – so not a lot of equipment is needed. As you can imagine, rucking is a big part of the plan – as it is for your events – if I remember right, 18 miles at the top of the progression. Assume 15-min miles for rucking, and use the same ruck load you expect to carry at your sniper event, including weapon. You won’t be able to measure miles on the rig … unless you have a treadmill – but you can measure time. This means you’ll be constantly moving for 4-5 hours in circles around the rig. Sucks for you….

I’d recommend starting the plan 9 weeks out from your sniper event. The plan is 8 weeks long – so you’ll get through week 6 before your Goruck event. Take a full week of rest after the Goruck event, then repeat week 6 and finish out 7 and 8 before your sniper event.

I’d rather have you do the SFOD-D Selection Training Plan – but the mileage is even more extreme and I’m not sure it would be possible given your training limitations at sea.

Also – you’ll need to make a sandbag and bring it to the rig. Puzzle it out.

– Rob

QUESTION

I just picked up the Athlete’s subscription from your website, and I need some help setting a plan for the next few months. I’m currently a Marine Option in NROTC at a small college in the northeast, and will be heading to OCS in May, the 15th or so. I’d appreciate any advice you could offer in working to sequence some of your plans so that I can be as fast and strong as possible come the summer. If necessary I can provide my PFT scores, etc in a reply email.

ANSWER

Plan backward from when you enter OCS.

The 6 weeks directly before entering OCS, complete the Marine Corps OCS Training Plan.

Start now with the plans and order of the Virtue Packet of Plans, beginning with the Military On-Ramp Training Plan.

No matter where you are in the Virtue Plans, 6 weeks out from OCS, stop them and transition to the OCS Plan.

Good luck!

– Rob

QUESTION

I’m looking at subscribing to your site as what you guys stand for and the direction of training really aligns with my current life in the Air Force. My question is, how should I approach training with these different modalities coming from a bodybuilding background too now going back to a special forces/school specific training?

A little background, I’ve always lifted weights for 12 years now and started on olympic lifts and explosives movements young for sports. Lifted bodybuilding style with a mix of cross training type stuff ever since I’ve been in the military. Only exception was when I was training for TACP for the school till I ultimately had a minor tear in my hamstring at the school.

My goal is to go back to special forces/battlefield careers as an officer late next year but I know I must start prepping now going from off season bodybuilder to a combat athlete.

Thanks for your assistance,

ANSWER

How’s your cardio? Have you done any running/rucking at all the past 6 months?

– Rob

FOLLOW UP

I added cardio back in as of the last couple weeks. It’s definitely not my best I’ve ever been and my body is adjusting pretty quick to doing it again. I’ve been in great cardio shape early in my career and before I went TACP. One thing I notice is carrying a lot of muscle is a blessing and a curse in terms of cardio. Im in the process of downsizing overall which will I’m sure help but how to start programming is what I’m truly looking at as I don’t want to go from zero to hero and get and overuse injury.

As for rucking, haven’t rucked longer than 5 miles this year, then again I haven’t had to till my desire to go back to special forces, battlefield careers became my goal. Rucking is honestly easy for me and the one thing I can say about the way I trained in bodybuilding was I did legs 3x a week with a lot of volume in reps and sets which I feel helped me tremendously.

ANSWER

I’d recommend you complete the Virtue Packet of training Plans – starting with the Military On Ramp Training Plan and following the other plans in order.

If you find the running/rucking/work capacity in the OnRamp plan doesn’t challenge, move immediately to the next plan in the packet, Humility.

The extra mass from bodybuilding will ultimately be a liability for you in terms of endurance/stamina.

To get the programming you can purchase the packet, the plans individually, or get access to all our programming with an Athlete’s Subscription.

– Rob

QUESTION

I’m a family doc and I’m working with a ski athlete. He has been using one of your programs with great success leading up to this year’s life assisted ski season.

Now we are wondering what he should do during the season? Any articles or recommendations for us?

ANSWER

Complete our In-Season Ski Maintenance Training Plan.

– Rob

QUESTION

I got a question about your programming I was hoping you could answer for me. I know you guys work and rework your plans, and are very meticulous about the details. What is your methodology for setting set and rep counts? For example I have your guys ranger school prep program and your push-ups/sit-ups/pull-ups improvement is 6 rounds for each, what is the intent? Why not 4-5, or 7-8? I know other programs set and rep count takes into affect slow twitch, and fast twitch muscle fibers, does it have to deal with that?

Thanks in advance. I look forward to hearing back from you.

ANSWER

The density progression deployed in the Ranger School Training Plan is sport-specifically designed to increase scores on the PFT for push ups, sit ups, and pull ups. The training plan deploys an initial assessment, and then uses the athlete’s initial assessment to determine the follow-on progressions – in this way the plan automatically “scales” to the incoming fitness of the individual athlete.

Specifically on the 6 Rounds – we’ve found at this progression, 6 rounds significantly pushes each athlete, without leading to overtraining.

– Rob

QUESTION

For your programs if there’s an exercise you can’t do, for me I can’t do pull ups, what alternative exercises would you recommend for that?

ANSWER

Negative Pull ups …. jump up until your chin is above the bar. Let yourself down slowly using a 5 second count to full elbow extension. Repeat.

– Rob

QUESTION

I bought one of your mountain plans for my Mountain Goat Tag this year. Loved the plan and was successful on my goat hunt. Looking to transition my workout to just more of a maintenance program. Want to increase muscle mass, lean out a little and get a little cardio along the way. I like doing Olympic lifts and stuff like that.

Do you have a good recommendation for just general fitness? I looked at the website, there are a lot of options.

ANSWER

Couple Options:

1) Virtue Packet Plans and Order – if you’re a hard charger and in your 20s or 30s. These plans come from our tactical side and train strength, work capacity, endurance (running, ruck running), and Chassis Integrity.

2) SF45 Packet of plans and Order if your 40+. These plans are designed for high impact athletes age 45+, but don’t think they are easy. This is great programming which also trains strength, endurance, work capacity and chassis integrity, but avoid heavy loaded squatting movements, super intense work capacity circuits, and has a slight overall emphasis on endurance.

– Rob

QUESTION

I need guidance for programs.

I am planning to do the Bataan Death March in March this year. I also do quite a few Goruck events and plan on my first HTL in June – the D-day event. I have lower back issues and they have just flared up along with a right shoulder aggravation.

What would be the best plan to get me ready for Bataan? I have a Tough/Light in April the weekend after Bataan also.

I was thinking the Low Back Fitness and Ultimate Work Capacity I.

Feasible?

ANSWER

Start with the Low Back Fitness Training Plan, then complete the Bataan Death March Training Plan directly before the event.

– Rob

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“Geek Cycle” Researching Female Set/Rep Schemes for 1RM Strength, Best Way To Improve Mobility, Campus Board Progressions

by SSD

Box Squat progression as part of our research comparing different set/rep schemes for female athletes.

By Rob Shaul, Founder

We started a triple purpose 6-week “geek cycle” with our local lab rats mid-December at our Wyoming Facility aimed at researching three distinct areas:

(1) Female Set/Rep Schemes for 1RM Strength

Until this cycle, we’ve never looked at female strength programming separately, and in our research, could not find another study which had either. We’ve always assumed men and women would respond to strength programming the same.

However, last summer one of our mentees, Jamie Cunningham, conducted a female-specific mini-study looking at methodologies to increase pull up and heavy rucking performance, and we began to wonder is progressions built and proven for men, were the best to use for women.

Anecdotally, in coaching strength sessions with women over the years at MTI, I’ve seen that in general, women are hesitant to push 1RM efforts. There could be many reasons for this … (a) women could simply not be as interested in increasing strength as men; (b) women in general have less lifting experience, and are therefore more fearful of going heavy; (c) women have less lifting experience, and in general simply are not as familiar with barbell exercises and therefore are more hesitant to go heavy.

The mini study we’re conducting during this cycle addresses (b) and (c). We divided all our lab rats, men and women, into two strength groups, Group 1 and Group 2, and conducted 1 Rep Max assessments on the Box Squat and Push Press.

Both groups will conduct a percentage based progression, and train these two exercises two times per week. Group 1 will train heavy resistance (load) and low volume (reps), and Group 2 will train moderate resistance (load) and moderate volume (reps). We re-assessed at week 3, reset the progressions, and then will re-assess week 6 (next week).

See the charts below:

In general, for strength programming, we wouldn’t program the moderate load and moderate volume set/rep scheme.

Based on our assumptions on why some women may be hesitant to push 1RM efforts from above, we are hypothesizing that the increased time under the barbell and therefore exercise experience for Group 2 may lead to a greater 1RM improvement amongst the female athletes in that group. Based on volume alone, Group 2 lab rats will complete 3 times as many reps as Group 1.

(2) Best Way to Improve Mobility?

Over the years I’ve really struggled with the importance, concept, and application of “mobility” in our program design.

Many coaches and practitioners consider mobility a significant element of durability and early on, I was onboard with this idea. But, after a decade of coaching and working with both mountain and tactical athletes, I no longer feel mobility is a significant indicator of durability.

Working through MTI’s Mobility Assessment for this geek cycle.

I’m not a big believer in mobility as a determinate of durability – so why is MTI conducting this mini-study?

First, I’m concerned I’ve become too “righteous” when it comes to this field, and in my past coaching and programming experience, every time I’ve become righteous against a theory, progression, exercise, etc., I’ve been proven wrong.

But second, and more important, I feel the “mobility” field, in general, is ripe for disruption – the thinking is stagnant, dominated by just a few individuals, and needs to be pushed forward.

Within the mobility camps, three general approaches for improving mobility have developed – (1) flexibility, and; (2) patterning, and; (3) both flexibility and patterning.

Flexibility is just what you think it is – stretching, both static and dynamic.

Patterning is a little more complex and rests on the general idea that it’s not so much flexibility that limits our mobility, but rather central nervous system pattering – or the general idea that we’ve forgotten how to fire our muscles in the proper sequences and intensities and this limits our mobility. In general, the theory is that because of so much sitting, we’ve forgotten how to fire the muscles in our mid-sections properly, and the result is poor hip and shoulder mobility.

Patterning work with the Squat to Stand exercise.

Assessment

For this mini-study, I put all the lab rats through a mobility assessment – specifically the Overhead Squat with PVC from the Functional Movement Screen – but with an MTI Twist.

First, I had the athletes remove their shoes for the assessment – this way the different shoe heel heights would not need to be considered or accounted for in the results.

Second, in doing this assessment, if the athlete cannot achieve the standard standing on the flat floor, we raise his/her heels with a ledge, and continue to raise the ledge until they can reach the standard (feet straight ahead, elbows locked out, arms behind ears at the bottom of the squat, back vertical or nearly so in the bottom of the squat).

I chose the Overhead Squat with PVC as the mobility assessment for this mini-study as it assesses both hip and shoulder mobility concurrently.

We used 4 Heel levels:

Level A – Flat Floor

Level B – Heels raised on 5# Plastic Bumper Plates

Level C – Heels raised on 10# Rubber Bumper Plates

Level D – Heels raised on 15# Rubber Bumper Plates

Level Zero – Can’t meet the standard even with the 15# plates

We conducted the assessment on Week 1, Day 1 of the cycle, then re-assessed on Weeks 3 and 6.

After the assessment, I divided the lab rats into 3 groups for the follow-on flexibility/mobility work:

Group A (Patterning Only) completed 10-15 minutes of flexibility – only exercises at the end of each training session (4 days/week) during this cycle. They rotated through these exercises:

Group B (Flexibility Only) completed 10-15 minutes of patterning only exercises at the end of each training session and rotated through these exercises:

Group C (Combo, Patterning + Flexibility) completed 10-15 minutes of 1/2 flexibility and 1/2 patterning exercises each training session:

At the end of the cycle (Week 6) we’ll conduct a final Overhead Squat re-assessment and discern which, if any, of the groups, saw greater improvement.

(3) Campus Board Progressions

In working with rock climbers over the years, I’ve found there is always an imbalance between strength and technique, and it’s the trailing attribute which is currently limiting their climbing ability.

New climbers have more strength than technique, and often the best, most efficient way for them to improve is to simply boulder.

However, as the technique improves, at some point their strength holds them back, and they must step away from simply climbing to train if they want to improve.

Rock climbing strength is narrow – and focuses on grip and finger strength almost exclusively. Pulling strength is somewhat important, but not nearly as much as you would think. Finger strength, especially, becomes a limiter.

Over the years we’ve experimented with and built our own myriad of rock climb training apparatuses – multiple system boards and a myriad of different types of system types and wooden and plastic holds.

However, I’ve come to believe our most efficient and effective tool for climbing rock climb-specific finger and grip strength is our campus boards.

I had the campus rungs on our campus boards custom built – and they are wider and easier than those available for sale from the typical vendors. “Easier” does not mean easy – and only our most fit and experienced climbers can dyno on our smallest campus rungs. We have 3 widths of rungs – narrow, wider, and widest.

Most coaches and facilities use campus boards exclusively for feet off, hands only dyno-ing and laddering. At MTI, however, we also use our campus boards for feet-on dyno-ing, laddering and system-board intervals.

From a strength-building perspective, dyno-ing is by far the most intense and efficient. When watching an athlete dyno on a campus board, most non-climbers are impressed by the pull-specific explosive power as the climber bounces up and down the board, feet off.

But what is really impressive is the finger strength it takes to handle the forces involved -especially on our smallest campus rungs. I’ve found that most fit men with just a little familiarization, can dyno on our easiest campus Board (widest rungs) – at least for a few reps.

But move them to the hardest board (narrowest rungs) and they can barely hold on even with their feet on the board to help.

The purpose of this mini-study was to experiment with a progression to see if I could take an inexperienced climber and over the course of six weeks train his finger strength to the point he could dyno on our hardest campus board.

A couple notes about climbing and this types of fitness. First – when it comes to climbing, there is a difference between finger muscle strength and finger ligament strength. Experienced rock climbers have both – strong finger muscles and also strong finger ligaments. Inexperienced rock climbers can have relatively strong finger muscle strength, but relatively weak finger ligament strength. Popping or breaking ligaments is a major training concern for even experienced climbers.

Building ligament strength takes longer than muscle strength, meaning it’s entirely possible to develop finger muscle strength ahead of ligament strength, and risk ligament injuries – especially dyno-ing.

From a programming perspective, I must pay attention to both muscle strength improvement, and ligament improvement. Developing muscle fitness is relatively straightforward – but ligament strength development is “hidden” somewhat.

Also – how to best get new climbers to dyno? From a programming perspective, should all work be hands only, laddering and dyno-ing? Should I include interval work? How many times should we train per week? Set rep schemes, and interval times? What about campus rung size?

All of these issues/concerns went into my initial program design for this cycle. But, it was all subject to change and the programming was “fluid” as I observed what was occurring with the athletes. More on its evolution and lessons learned in a future article.

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

You Might Also Like MTI’s Leg Blaster vs Front Squats Geek Cycle

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7 Major Problems with the Army Combat Fitness Test & Our Proposed Replacement for the APFT

by SSD

By Rob Shaul, Founder

Background

When I wrote this article in 2018, the Army was still testing the Army Combat Fitness Test (then Army Combat Readiness Test) as a replacement for the APFT. According to Army.mil the ACFT 2.0 replaced the APFT in October 2020 as the Army’s new PT test.

At MTI, I’ve developed, tested, and improved multiple fitness assessments. Over the years I’ve learned that to be effective, a well-designed fitness assessment meets three criteria:

Assesses the fitness demands of the job, sport, or event.
Is simple, and easy to implement
Doesn’t take all day to administer

The ACFT was developed at the Army Center for Initial Military Training is comprised of the six following events. More on the test and events HERE and HERE.

Leg Tuck – Similar to the knees to elbows exercise and no time limit is prescribed.
Power Throw – Standing, backward 10-pound medicine ball throw for distance
3 Rep Max Trap Bar Dead Lift
2 Minute Hand Release Push Ups
Shuttle Sprint-Drag-Carry – 250m total
2 Mile Run

The ACFT is designed to test what the Army has identified as 5 “domains” of combat fitness: Muscular Strength, Muscular Endurance, Cardiorespiratory Endurance, Explosive Power, and Speed/Agility.

Below are the problems I find with the test. I understand it’s easy to criticize, so at the end of my criticisms, I offer my own replacement for the APFT.

1. Equipment Intensive

The test requires two kettlebells, a sled, plates to load the sled, a medicine ball, a trap bar plus plates for the dead lift, and a pull up bar. In my work with line unit Army soldiers, gym equipment for training is a major issue. While any military base will have several weight rooms on post, because every soldier on the base does PT at the same time – 6-7am in the morning, weight rooms are crowded and there is never enough equipment. Every 30-man platoon will need 5-7 completes sets of plates, kettlebells, trap bars and sleds adequately train for the assessment. This will be difficult to fund and more difficult to store and account for. Eventually what will happen is many soldiers won’t be able to adequately train up for the assessment – which is unfair, as fitness test scores are such a huge component of Army performance evaluations.

2. The 3RM Trap Bar Dead Lift is Dangerous – And Will Lead to Injury

Without the equipment needed to train and learn the movement, without close coaching for 3RM attempts, and with the incentive to push numbers because of scoring, these efforts will get sloppy and lead to injury. The assessment designers sought to minimize this by using a trap bar and 3 Repetition Max instead of a regular barbell and a 1 Repetition Maximum, but these modifications won’t be enough.

Further, it will take a fairly long time for determining 3RMs for a battalion full of soldiers. The warm-up will have to be the same, and I’m assuming it would be administered high-jump or pole-vault style, where weight keeps getting added to the bar and athletes have to make each attempt to keep advancing. For stronger guys, this could take some time depending on the jumps in loading. To be fair, incremental jumps of 5 pounds would be best … but this would take forever….

3. There’s No Way To Train for the Power Throw …. other than the Event

The Power Throw is in the assessment to test explosive power – but in our work, medicine ball throws are as much technique as fitness. The problem here is with the identified combat “fitness domain” of explosive power. I’ve always found this to be a nebulous concept to clearly identify and give an example of in the battleground.

It’s easier to see how explosive power – especially hip explosion – is needed for a football lineman coming out of his 3-point stance and “exploding” off the line into his opponent. It’s also easy to see how the power clean and other Olympic lifts train this hip explosion and explosive power and how this work transfers to the football field.

The problem with this event in a tactical assessment is I can’t easily find the battlefield example of explosive power. For this test, in particular, the way to train explosive power best is Olympic lifts – which line unit soldiers will have difficulty getting the equipment for. Other ways to train it could be loaded and unloaded box jumps, broad jumps, etc., but would the improvement on these events transfer to a longer backward medicine ball throw? I’m not sure.

And even so, line unit soldiers won’t have the equipment to train.

4. Shuttle Sprint-Drag-Carry is overly complicated and equipment intensive

At MTI we love the 300m Shuttle as a measure of speed, anaerobic power, and agility for tactical athletes. The problem with this event is the addition of the sled pull and kettlebell farmer’s carry at the end.

Both are equipment intensive – which is its own issue. This event will be scored by finish time, and the problem with the sled pull is the type of sled and sliding surface dictate friction and pulling effort more than the weight on the sled.

As an example, let’s say the test is being completed on a grass field at Fort Carson, Colorado in Mid-March. If it froze or nearly froze the night before, the icy grass would make for a slick sliding surface first thing in the morning – or easier sled pulling.

Later in the morning, when the sun came out and melted the ice on the grass, it would be wet – making for a sticky, harder pulling surface for the same type and weight of the sled.

Even later, when the grass had dried out, the dry grass would create a different sliding surface in terms of friction.

The point is, there would be no way to “control” this surface for every individual soldier, would create an unfair assessment. Overall, this event is unnecessarily complicated.

5. Leg Tuck Exercise would be difficult to Control for Form – plus there’s no Time Limit Prescribed

While I like the idea of this exercise over the current sit-up in the APFT for an assessment of core strength, I’d prefer the Pull Up Bar Heel Tap simply because range of motion for the event would be the same for everyone – full elbow/leg extension at the bottom, and heels tapping together above the pull up bar at the top.

6. 2-Mile Run Does No Assess Mission-Direct Aerobic Endurance

Only during PT tests and early AM PT training do Army soldiers run unloaded. Downrange, during field-based training evolutions and during schools and courses they are loaded with a ruck and a rifle, at a minimum. So why not a ruck for time as an assessment of cardiorespiratory endurance?

7. Difficult To Administer and It will Take All Day

To be fair, the test events will have to be administered in the same order for all soldiers and the rest time between events will be the same.

The traffic jam will occur during the 3RM Trap Bar Deadlift, as the stronger soldiers will take some time to fully assess, and the other soldiers will stand around waiting before moving to the next event.

I’m assuming if the test is implemented, prescribed time limits will be dictated for the Leg Tuck and T-Push Up events, which will speed things up – but not enough to account for the 3RM Dead Lift.

What I do like about the test is the T-Push Up. We’ve moved to similar Hand-Release push ups for our own bodyweight assessments and find these to be much more difficult to complete than regular push ups, and much more easy to see a proper range of movement.

MTI’s Proposed Replacement for the APFT – The Soldier Athlete Fitness Test (SAFT)

Here are the SAFT benefits:

Limited Equipment – All that is needed is a pull up bar, issued body armor, 40-pound ruck and weapon.

Fitness Attributes Assessed – Upper body strength and strength endurance (Pull Ups and Hand Release Push Ups, Core Strength (Pull Up Bar Heel Tap), Anaerobic power, speed and agility (MTI Tactical Athlete Work Capacity Assessment), Mission-Direct strength and cardiorespiratory endurance (3-mile Ruck for Time).

Easy to Administer and Score – Time limits for the Hand Release Push Ups and Pull Up Bar Heel Taps will move things along. The MTI Tactical Athlete Work Capacity Assessment takes 11 minutes to administer. The 3-mile Ruck at the end will be the longest event – up to 45 minutes for the slowest athletes.

Events

Fitness Attribute	Event
Upper Body Pull Strength	Max Reps Strict Pull Ups Strict Pull Ups – no kipping – full elbow lock out to bottom of chin touching pull up bar. No time limit. Athlete can “rest” in the down position – hanging from the pull up bar.
Upper Body Press Strength	Max Rep Hand Release Push Ups in 60 Seconds Hands up to elbows locked out. Body must come up stiff (no midsection sag) – Athlete can “rest” in the down position (laying on the ground)
Core Strength	Max Rep Pull Up Bar Heel Tap in 60 Seconds No swinging backward in the bottom position. Each rep begins with the athlete hanging still from the pull up bar with his elbows at full lock out and legs hanging straight. Athlete can rest in the down position hanging from the pull up bar.
Mission-Direct Work Capacity	MTI Tactical Athlete Work Capacity Fitness Assessment
Mission-Direct Endurance	3-Mile Ruck Run for Time at 45#. Many schools and selections (Ranger, Airborne, SFAS, Expert Infantryman Badge, etc.) use a 10 or 12 mile ruck as part of their initial “gate” assessment or another scored event. For this reason I’ve always wondered why a ruck event was not part of the APFT. The 3-Mile event here will address this.

Assessment Protocol

Warm Up:

4 Rounds
5x Walking Lunges
5x Push Ups
1x Pull Up
4x 25m Shuttle (down/back, down/back)
Instep Stretch
Lat + Pec Stretch

1) Max Rep Weighted Pull Ups

2) Max Rep Hand Release Push Ups in 60 Seconds

3) Max Rep Pull Up Bar Heel Tap in 60 Seconds

4) MTI Tactical Athlete Work Capacity Fitness Assessment (All Athletes Run This together – Entire Event Takes 11 Minutes)

Rest 15 Minutes Before Starting Ruck

5) 3 Mile Ruck Run for Time @ 45#. (All Athletes Run This together)

Scoring

– 50 Points Total (see chart below)

General Score Total Points
Poor 0-20
Good 21-35
Excellent 36-50

Points	Pull Up Reps	Hand Release Push Up Reps	Pull Up Bar Heel Tap Reps	Work Capacity Assessment Reps	3-Mile Ruck Finish Time
1	0-3	23-25	5	46	45:00 +
2	4-5	26-28	6	47	43:00-44:59
3	6-7	29-31	7	48	41:00-42:59
4	8-9	32-34	8	49	39:00-40:59
5	10-11	35-37	9	50	37:00-38:59
6	12-13	38-40	10	51	35:00-36:59
7	14-15	41-43	11	52	33:00-34:59
8	16-17	44-46	12	53	31:00-32:59
9	18-19	47-49	13	54	29:00-30:59
10	20+	50+	14+	55+	<27:00-28:59

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

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Arete 1.4.18

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MTI’s Top Selling Training Plans of 2017

by SSD

MTI’s Top Selling Training Plans of 2017

Learn more about our Plans and Subscription HERE

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8 Pieces of Gym Equipment That Didn’t Make the Cut at MTI

by SSD

By Rob Shaul, Founder

As part of our “continuous improvement” ethic, we’re not afraid to purchase and test new and different gym equipment. We’ll hear about a new piece of equipment, and have something recommended to us, I’ll purchase it and write its use into an upcoming lab rat training cycle, and see how it performs.

Sometimes the new piece of equipment is an obvious bust, and it’ll head to storage immediately after the cycle is completed.

But usually, it’s ending isn’t as quick or dramatic.

The equipment and exercise(s) it’s used for will be “ok” and the equipment will last on our weight room floor for a while. But eventually, I’ll find myself not writing it into our programming cycles, notice that it’s taking up valuable space, and banish it to storage.

Below are the 8 pieces of equipment that didn’t make the cut at MTI.

1. Glute Ham Development (GHD) Machines

CrossFit made GHD sit-ups all the rage and for several years GHD sit-ups were a common core exercise in our former core training methodology.

This exercise got cut when we moved to our Chassis Integrity Theory which dictates core exercises be completed from a standing or kneeling position (mostly) and don’t emphasize flexion.

While CrossFit caused the sale of many GHD machines for the sit-ups, GHD machines were built to build Glutes and Hamstrings. However, in my experience, testing with many different styles of GHD machines, we found teaching athletes how to do a GHD Raise properly to be a major headache. The simple Nordic Hamstring Curl is nearly as good, much easier to teach, and requires no equipment.

2. Reverse Hyper

Alpine skiing is quad dominant and to add balance for several years we purposely focused on hamstring work and lute strength work.

I’m not sure who invented the Reverse Hyper machine, but I learned about it by reading articles praising its use and effectiveness from Louie Simmons at Westside Barbell in Ohio.

Westside is a famous, champion-producing powerlifting gym and the Reverse Hyper is deployed to build hamstring, glute and low back strength for the heavy back squats and deadlifts in that sport. I bought two of these expensive machines and used them for a summer offseason ski-strength cycle with limited success.

Reverse Hypers were one of those pieces of equipment that I was lukewarm about, and after that initial cycle just didn’t get written into many subsequent training cycles. Eventually, I sold mine to another gym in town.

We still train glutes and hamstrings during our ski cycles, but deploy simple, low weight, high rep Hinge Lifts and Good Mornings with barbells.

3. Rings & TRX Devices

I’ve purchased several sets of rings and TRX-like devices over the years each time thinking I’d use them more than I did. We even have a set currently hung from our tall ceiling some CrossFitters who use the gym to train on their own will use for muscle ups, but that exercise never made it into my programming.

Rings certainly make push ups and dips harder, but quite frankly, regular push ups and bar dips are pretty hard just the way they are. There are also some hard, interesting mid-section exercises using rings and these devices, but they just don’t seem to make it into my programming.

We have several pairs of these and most live in a box up high in the storage area, but still, a couple pair survived hanging from our pull up bars. They can be pushed to the side, well out of the way, and thus haven’t annoyed me enough to remove them.

For bodyweight-only athletes, rings can be used to easily progress many Bodyweight exercises without a weight vest or external loading and TRX has sold a bazillion pairs to military units deployed to austere locations marketing them as a training device for places without gym equipment and offering an option to bodyweight training.

However, as mentioned above, we’ve developed bodyweight-only training methodologies that push athletes beyond high rep push ups, pull ups, sit ups and squats and offer solid progression and variety without rings or any other external piece of equipment.

4. Slosh Bags and Water-Filled PVC Pipes

I first saw a water-filled piece of 4” PVC reading something from Dan John, and immediately built one for my gym. The “Slosh Pipe” was an interesting curiosity for a couple weeks – as the climbers and mountains guides would come in and try to break each other’s record holding it up overhead. This lasted until one climber failed and dropped on the concrete floor, breaking the end cap, and spilling water all over the place.

Just a a few years ago, in the early development of my Chassis Integrity methodology, I purchased $1,500 worth of PVC “Aqua bags” – duffle bags with handles you’d fill partially with water.

The water in these devices sloshes back and forth, making lifting them unstable and demanding more core stabilization work that lifting a regular sandbag.

That first summer we used Aqua Bags alongside our regular sandbags and other pieces of equipment as we developed and tested our Chassis Integrity exercises. They did okay.

But like the Reverse Hypers, after that initial summer, they lingered on the gym floor and I didn’t write them into subsequent cycles. After they had collected dust and took up space for a month, I drained them all and banished them to a big box the gym storage area … where they continue to collect dust.

5. Medicine Balls and Slam Balls

When first outfitting my gym I was sure I needed some of the big mt medicine balls I’d send athletes bouncing their butts off during squats or doing wall balls within the old CrossFit videos … that was until I saw how much they cost. There was just no way I was going to spend $100 per ball.

Then shopping the “sale” room at Bigger Faster Stronger during a Salt Lake City visit years ago I found a bunch of these balls at fire sale prices – $20/each, and bought several. Soon after I purchased some 25# slam balls.

These have the potential to be great pieces of training equipment, but for whatever reason, they have just never become a regular part of my program design and late this summer, I finally moved them from their shelving unit on the gym floor to the storage area.

Long ago we went away from using the Dynamax balls for squats. Wall Balls went away when we moved from completing garbage reps in our programming.

I even developed a Medicine Ball Complex we used for warm ups every once in a while. But I haven’t programmed it in so long – I’ve forgotten the movements and rep scheme.

One summer I did program medicine ball work for a part of our Freeski Team’s core work – but that only lasted for the one summer.

One problem with medicine balls is many of the exercises require either a wall or a partner. This limits their utility.

Slam Balls are a one-exercise piece of equipment. The ball slam is a great work capacity exercise – but it’s not significantly better than the no-equipment burpee or even simpler: box jump.

Overall, medicine balls and medicine ball exercises have never cracked my programming to become a key piece of equipment for us.

6. Trap Bars

Trap Bars, designed for Trap Bar Dead Lifts, were an early purchase as I equipped my gym a decade ago.

Trap Bar deadlift is a combo squat and deadlift movement, and many coaches find them simpler and especially safer than regular deadlifts and back squats. Because the trap bar deadlift is perceived to be safer than squats and deadlifts, trap bars are used extensively in high school and college weight rooms.

It is especially thought that the trap bar deadlift is much safer for taller athletes, and some trap bars actually have elevated handles to accommodate tall lifter.

In my experience, however, I haven’t found the trap bar deadlift any safer than our Hinge lift, and unlike the barbell, which can be used for multiple exercises and even work capacity, the trap bar is a single-exercise piece of equipment.

Ours are currently still on the weight room floor, but hidden from my view leaning up against the wall behind our pull up bars. I’ll be moving them to the storage area soon.

7. Airdyne or Assault Bike

We have one of these and it actually still sits on our weight room floor, in the way. We only have one, and have never used it for hard work capacity intervals or even longer endurance efforts. The most use it’s seen is with injured, recovering athletes who are wearing a cast or brace and can’t run or do step ups.

I can have them sit on the airdyne and use their arms only for work capacity intervals.

That isn’t to say these things aren’t absolutely killer – they are …. airdyne intervals suck …. but they have just not made it into my programming.

Why? I only have one of them, but also, I’m worried about transfer outside the gym. The primary work capacity mode – when things get dangerous – for our tactical athletes is sprint repeats. Does conditioning completed on an airdyne transfer to sprinting repeats like movement under fire? Somewhat, I’m sure, but at some point doing extensive airdyne work, the athlete quits getting better at repeat shuttle sprints, and just gets better at airdyne intervals. Which, unless you’re competing in some the of airdyne competition, is a “go nowhere” endeavor.

Thus, sprint and shuttle repeats are a primary mode of work capacity training in my programming.

8. Rowing Machines

I own four old Concept 2 rowing ergs, and 3 are in the storage area. The forth stands up against the gym wall and I have injured or recovering athletes who can’t do sprints, box jumps, or whatever work capacity event we have planned for that day, row, instead.

Luckily, I didn’t have to pay full price for our rowers – I picked them up used for $200 each years ago from a used commercial gym equipment broker in Salt Lake.

Like the airdyne, rowing is killer – especially for the most of us who’ve never rowed before – and it is a great general purpose conditioning and endurance exercise mode.

But, mountain athletes don’t row anywhere in the mountains, and the same is true of tactical athletes on the streets, battlefield or fire grounds.

At some point, doing lots of rowing on the erg stops transferring outside the gym and just gets you better at rowing – which is a dead end for our athlete population.

“Why risk it?” I began to ask myself years ago – and we moved to focus on shuttle sprint repeats and other conditioning exercises which I feel develop work capacity which better transfers outside the gym. Sprinting and shuttle sprints, especially are, by far, is my favorite work capacity mode and have direct transfer outside the gym.

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

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Assessment

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Background

1. Equipment Intensive

2. The 3RM Trap Bar Dead Lift is Dangerous – And Will Lead to Injury

3. There’s No Way To Train for the Power Throw …. other than the Event

4. Shuttle Sprint-Drag-Carry is overly complicated and equipment intensive

5. Leg Tuck Exercise would be difficult to Control for Form – plus there’s no Time Limit Prescribed

6. 2-Mile Run Does No Assess Mission-Direct Aerobic Endurance

7. Difficult To Administer and It will Take All Day

MTI’s Proposed Replacement for the APFT – The Soldier Athlete Fitness Test (SAFT)

Events

Assessment Protocol

Scoring

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MTI’s Top Selling Training Plans of 2017

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1. Glute Ham Development (GHD) Machines

2. Reverse Hyper

3. Rings & TRX Devices

4. Slosh Bags and Water-Filled PVC Pipes

5. Medicine Balls and Slam Balls

6. Trap Bars

7. Airdyne or Assault Bike

8. Rowing Machines

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