Page 140 – Mountain Tactical Institute

I stopped into the gym to meet you this past summer with my wife, when we were on our honeymoon in Jackson; she still jokes with people that meeting you and visiting the gym was the highlight of my trip.

I completed my second ultramarathon this past weekend and wanted to thank you for helping me accomplish my goal once again. Last year, I used your preseason ultra/50 mile ultra plans for my first 50 mile race in Vermont, and I followed the same programming this year. This year, I broke ten hours at the JFK 50 (9:56:42), which was my goal. On the Appalachian Trail, my legs felt strong, and my cardio was spot on. I entered the trail behind a large portion of the pack, and it turned into a nightmare. The trail was too tight to pass a lot of people, and it bottlenecked at many points. Upon exiting the mountain portion after about 15 miles, I was behind on my pacing to break 10 hours but had plenty of fuel in the tank. After, I passed upwards of 450-500 people. In the final 10 miles of the race, my HR was steady, my legs/hips/body were strong, and I dropped the hammer even more, swallowing a handful of people who were trudging. Part of me wishes there were five more miles on the race because my body felt good enough to crank it up even more. With some more experience racing, I know that my times can continue to drop.

The race was on Saturday, and while my legs are sore, I have recovered incredibly well. Your programming is unbelievable, and I would like to thank you for helping me accomplish my goals.

QUESTION

First off, I want to congratulate you all on morphing what you originally started with into one of the most useful and respected fitness organizations in the country (world?). I have been following your programming on and off since the beginning, and it is incredible how you have adapted not just the programming, but the entire organization to meet the needs of so many groups in such a unique and beneficial way. MTI seems like the most logical culmination of all of the work you have all put in.

Now for my question. I’m in a spot that is fairly new to me and would like some advice on how to proceed. I have historically been in pretty decent shape throughout my life, but within the past two years, as I began taking more and more demanding desk jobs, my ability to make time for the gym has seen a sharp decline. It’s sad to say, but I can almost count on just two hands the number of honest workouts that I completed this calendar year. Sadder still, each time that I worked out I was crushed by the volume or injured myself and had to put off working out for a while after each one. I took a lot of time off to just let my body heal itself and get to a point where I can wake up in the morning and not feel like a stiff board.

I’m finally at the point where I am making getting back on the horse a priority, but I know that I simply don’t have the capacity to complete 90% of the workouts as written (or I could complete one as written, and then I would start the cycle all over again of working out and having to rest for a week…). Moreover, I don’t know how to get there (completing the full workouts) from here (looking at the workout as written and curling into a fetal position). What is the best way for me to get back into your programming starting from a much lower ability level? Can I adjust the written workouts in a way that I will be able to make it manageable, and then what is the best way of scaling it back up to the prescribed sessions?

I’ve never been smart at programming for myself, so any advice you can throw my way would be great. I’ve always loved your programming, and I’m looking to get back into top notch climbing shape!

ANSWER

Thanks for the note about MTI …. we continue to evolve and, hopefully, improve.

I’d recommend you look at the Bodyweight Foundation Training Plan. This plan deploys an initial assessment, and then uses your assessment results for the follow-on progressions. In this way, the plan automatically “scales” to your incoming fitness.

– Rob

QUESTION

1st off, thanks for taking the time just to answer this! 2nd, thanks for everything you guys do!

I’m forward deployed with a contracted chow hall (lucky!), eggs : scrambled, fried, whites, and hard boiled. Random lunches: grilled cheese, chicken tenders, cheeseburgers and the like, dinner : grilled chicken, rice is fairly consistent and then other random foods, wings, ribs, steak night, bang bang chicken.

Sometimes we’re gone for a bit on MRE’s and packaged food etc.

I’m looking for suggestions on a meal plan prior to starting Hector. I was doing intermittent fasting, which was alright as long as morning tasks were limited, however it’s not sustainable. A no carb approach killed me the first 2 days, mostly because I just can’t eat enough due to lack of options.

Any help is much appreciated.

ANSWER

MRE’s aside, there’s no reason you can’t follow our dietary recommendations (http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition) in the chow hall.

– Rob

QUESTION

Hi, I had a quick question about how well the program works with active duty military that still need to participate in morning PT. Every morning we will generally have a calisthenics based strength and endurance event, a run, or a ruck march. I’ve been supplementing my PT for awhile now but it was with a heavy gym based strength focus. Do any of the programs account for this and would I be able to still do the operator sessions or would I be safer sticking with a specific workout program?

ANSWER

I don’t have a good answer for you as it depends upon your fitness and the intensity of your morning PT.

You know you’re not getting any strength or work capacity training at your morning PT, but are getting endurance and bodyweight work.

Could you do the Operator Sessions too? I can’t answer – but what you can do is look at Hector (http://mtntactical.com/shop/operator-hector-2/), click the “Sample Training” tab and you’ll see the first week of programming. Hector is akin to our Operator Sessions and you can try it for free – to see how you do.

If it’s too much, I’d recommend looking at 357 Strength as a way to supplement your morning PT 2-4 times/week. (http://mtntactical.com/shop/operator-hector-2/)

– Rob

QUESTION

Will the programs like the Dryland Ski Training Plan v4, In-season Ski Maintenance, the Backcountry Ski v2 or 30min/day dry ski training plan also work for snowboarders?

ANSWER

Yes. Our pro snowboarders train alongside the skiers.

– Rob

QUESTION

What program would you recommend to prepare for the British Army’s p-company pre-para selection course?

ANSWER

First time I’ve been asked this. Please email me all you know about the selection …. “gate” fitness assessment, primary fitness demands, duration, etc.

– Rob

FOLLOW UP

This is actually for the reserve regiment.

There are essentially two stages. The first one is a 3-4 day ‘interview’ consisting of 1.5m run (under 9:30), Jerry can (farmers) walk, picking a 40kg weight and putting it onto a shelf (easy), 4 mile run, pushups, situps, pullups.

Then about 6m later, following every other weekend of training and one night per week, a 2 week infantry skills course followed immediately by a week of tests, including:

1. 10 miler with 35lbs + weapon in 1:50

2. Assault course

3. 8 men carrying 60kg log over 2m (run)

4. 2 miler with 35lbs + weapon in 18m

5. 16 men carrying 175lbs stretched over 5 miles (no more than 4 carrying at same time)

It would be great to hear your recommendations for both. Also bearing in mind that between stage one and two you would have the extra training with your unit.

Thanks !

ANSWER

I’d recommend the Army OCS Training Plan for your “Interview”. (http://mtntactical.com/shop/army-ocs-training-plan/)

Skills Course? I’d recommend the Air Assault School Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/.

Neither is perfect, but both are close. To the air assault training plan you need to add some focused grip/farmer’s carry work. Three time/week, add in farmer’s carries at 32kg … start at 5 rounds of 45 seconds carry, 1 minute rest, and increase every 3rd effort by 15 seconds until you get to 2 min carry, 1 min rest.

– Rob

QUESTION

I was browsing through your plans. I have always been a big fan. My drill sergeant (ranger) spoke highly of your plans. That’s back when you guys were strong, Swift, durable.

I am currently deployed in Honduras. I have always wanted to try out for SF and I plan to do so when I get home in April. It’s kind of a no brainer which plan would work best but I’ll still ask.

My goal of training is not only to improve my ruck, but I also want to bring myself to a new level of fitness. I am capable of scoring 300+ on PT tests and I just completed the Norwegian ruck march (18.6 miles, 30#, 3 hours 41 min) but I still want to put on weight and build myself. What would your recommendation be?

Eagerly waiting your response.

ANSWER

Follow the plans and order in the Ruck Based Selection Training Packet – until 9 weeks out from selection. Take a full week off, then complete the last plan in the packet – the Ruck Based Selection Training Plan directly before selection.

Good luck!

– Rob

QUESTION

I’m a medic in the Canadian Armed Forces currently looking at going to selection for CANSOFCOM (specifically, CJIRU, the CBRN arm of our SOF command) in February.

I’m currently on the Valor plan week 2. In the past I’ve completed the Rat 6 plan with significant gains across the board, and additionally, the Falcon plan with some good gains as well.

My weakness has always been running, and the season right now here in Alberta has turned to cold (regular -20 degrees celcius days). And so, I am having problems getting good improvement on my running. I’m mostly looking at improving my 5k/3 mile times. I’m carrying a 210-215lbs body and while my relative strength is above average, my cardio is lacking despite efforts.

I suppose I am looking for some guidance in improving my cardio. I’ve noticed that Valor only includes 2 days of running each week, one of those being a ruck run.

Any tips on implementing more running in Valor? And any tips on improving on my run times despite running on snowy, uneven, and hilly terrain?

Thanks,

ANSWER

I’d recommend you complete the Ruck Based Selection Training Plan the 8 weeks directly before your February Selection. This plan includes focused programming for a 2-mile, plus additional running.

I’m not sure your exact start date, but my guess is you should start this plan in the next 2-3 weeks.

Between now and then, stick with Valor, but replace the ruck run day in the plan with another run, or alternately, pivot to the Running Improvement Training Plan for 3 weeks, and start on Week 6.

Cold? Snow? The best way to improve at running is to run. I don’t have a good answer for you here – except run outside when you can, and inside on a treadmill when you can’t.

– Rob

QUESTION

Thanks again for your help, your Run Improvement Program + WOD’s really kept and exceeded my peak goals. I am moving and unfortunately have to leave my very great CF gym behind; CF culture varies and with time/money at a premium the odds are against finding a CF gym as independent as my current one (SF owner, so no surprise there). I like to grind and get out, period. That being said my goals are to hit that 290-300 APFT, maintain that, and generally keep to a strength/endurance program. I was looking at purchasing Fortitude, my current state of fitness is generally very good, not where I was a year ago, but improving fast. What would you recommend?

Thanks Again,

ANSWER

First, I’d drop your goal of continuously maintaining your high APFT score. There’s a cost to this … – you can’t always be doing push ups, sit ups and 2 mile runs without losing out on another area of tactical fitness (strength, work capacity, rucking, etc). As well, rarely if ever, do Army guys face “snap” APFTs … these are scheduled well ahead of time and you know it’s coming. Our approach is to train specifically for the APFT the 6 weeks directly before, and train mission-direct fitness before starting the train up, and after the assessment.

Fortitude is a great training plan with a gym-based strength, chassis integrity and endurance (running, ruck running focus). In terms of the APFT – no push ups or sit up emphasis in this plan.

– Rob

QUESTION

I am currently working my way thought Mountain Base Alpha. Only issues that I have is that I don’t have access to a climbing gym. Do you have any suggestion what I could substitute the fingerboard and walls with? I like the program because it has been a good mix to allow me to still put some miles in trail running and helping with FD Sar unit fitness.

ANSWER

Quick answer is no – not to train for climbing fitness. Climbing fitness is so specific to finger and forearm strength, we long ago discovered general fitness training didn’t transfer. If you just want something to do on those training days, I’d recommend working through increasing rounds of the “Prisoner Circuit” “

5x Pull Ups

10x Dips

15x Pull Ups

– Start at 5 rounds and work up to 10.

– Rob

QUESTION

I just started the big 24 program and so far it’s great, only question is how long should I rest in between sets?

ANSWER

Each circuit includes a stretch or mobility drill. This is your “working rest” between rounds.

At the beginning of Big 24, you should finish the sessions in 50-60 minutes. At the end of the progressions you’ll push to 70-75 minutes. The compounding load will require you to take more rest to get the sets unbroken.

Big 24 is the most intense strength cycle I’ve designed, and completing it one time a few years ago was the closest I’ve come to puking in the gym.

– Rob

QUESTION

I am currently in Pre-Rasp, but have about 7 weeks before I begin RASP. I was wondering which program would be best for me to do to prepare as I do not have enough time to be able to do long rucks or long ruck intervals more than once a week. Also I do have access to a gym, but it is missing certain equipment like sandbags. I was wondering which program would be better between the Bodyweight build program, and Humility V2 as I have the required equipment for both.

ANSWER

Best would be our RASP 1&2 Training Plan.

Between Bodyweight Foundation and Humility, complete Humility.

– Rob

QUESTION

I just signed up, I love the format. It reminds me of CrossFit’s whiteboard, takes the guess work out of what I should do for the day. Well not all of the guess work… I’m going to use your lift assisted ski program, Dry land V4. I don’t see a lot of cardio based, interval training, work. Are we able to do so? Or is it built in (amraps, intensity work)? Should I be pairing this plan with another program?

ANSWER

Eccentric leg strength and leg lactate tolerance are the primary fitness demands of lift assisted skiing, Both will have a work capacity (interval) heart/lung hit when you complete the sessions.

Endurance cardio (easy to moderate intensity heart/lung hit), under my programming, is not a huge fitness demand of lift assisted skiing. Strength endurance is a hit – but even the longest tram run at Jackson, is maybe a 20 minute effort, not stop and most runs will be broken up into 2-5 minute efforts, followed by a short rest, repeat (interval on the cardio side). You’ll get this in the plan.

If endurance cardio is something you want for general fitness – you can run on your own on the weekend, or perhaps switch to the Backcountry Ski Preseason Training Program. Endurance cardio – especially in the uphill movement mode, is a huge fitness demand for bc skiing.

– Rob

QUESTION

Just finished SFAS, and I can’t thank MTI enough for the prep plan and all of your hard work (lab rats included!) I was selected and can confidently say your ruck based selection prep was a HUGE part of that.

Now that selection is finished, I still have airborne and waiting on Q course dates. I’m looking at 6-8 month window until the Q.

Any suggestions for post selection recovery? What plans should I hit immediately after and what should I do before the Q course plan?

Thanks for everything you guys rock,

ANSWER

Congrats on selection! Excited for you!

Now – take 1 week off, total rest, then roll into a strength plan – specifically the MTI Relative Strength Assessment Training Plan.

After this plan, drop into the Operator Sessions (starting at the beginning of the most recent cycle) or the plans in the Greek Hero Series – beginning with Hector.

Six weeks out from the Q-Course, complete the Special Forces Qualification Course Training Plan.

– Rob

QUESTION

So im an officer attending RASP 2 november 2018. Im 33 yr old 5’9 178 lb male. Just took operator ugly assessment. Front squat 3 reps, bench 5 reps, 9 deadlift, 10 pullups, 40 points in sprint and 36 sbgu. I score 290s for pt test. My 5 mile run is 38:30 or so. Im currently doing wendler 5/3/1 to work on some of my strength stuff. Im trying to get advice on some macro/micro advice to prepare. My goals are 300 on army pt test. Run 5 miles in 36 to 36:30. And looking at top score in operator ugly. Any advice would be appreciated.

ANSWER

I’d recommend you complete the Operator Ugly Train Up now – since you just took Operator Ugly.

After, drop into the Operator Sessions or complete the plans in the Greek Hero Packet.

Six Weeks out from RASP, complete the RASP 1&2 Training Plan.

– Rob

QUESTION

I am interested in the Ultra Beast training plan you guys offer. I was wondering what the max mileage is for the long run over the course the program.

ANSWER

16 miles for the long run, week 6.

– Rob

QUESTION

I have recently completed the dry land ski training 6 week program. My question is this; I am really a road cyclist year round and only able to ski maybe 20 days what do I do now? I won’t be skiing until the end of December. What program do you recommend to maintain my newly acquired fitness yet transition back to cycling?

ANSWER

I’d recommend the In-Season Ski Maintenance Training Plan. Do the “ski professional” programming in the plan – and you’ll have time for your spinning.

– Rob

QUESTION

I’ve got distances in my plan from 600 steps to 3000k feet. Do y’all have standards on how long climbs should take in steps or feet?

ANSWER

A moderately fast step up pace is 50 steps every 2 minutes.

– Rob

QUESTION

I am looking at signing up for the Athletes Subscription to try it out. I have three quick questions:

1. I have problems with being able to run all the time due to recurring sciatica from a herniated disk in my low back. I currently use rowing and an assault bike for cardio. Is it easy to sub those two machines in for a cardio component in your programming?

2. As a follow up to question one, I see you have a low back pain plan. What kind of issues is this designed to treat/ address?

3. I am torn as to what program I should maybe start with. My two primary sports are climbing ( gym only for now) and karate / striking sports. I am also an avid backpacker. Could you maybe point me in a general direction?

Thank you in advance for your help.

ANSWER

Running sub? I’d prefer the bike and as you make your substitutions, think time, not distance. So if the plan calls for a 5 mile trail run, assume 9 minute miles and bike for 45 minutes.

Our Low Back Fitness Training Plan is designed for athletes with consistent low back weakness or vulnerability. It’s not a rehab plan but rather designed for folks who simply want to strength their low backs.

I’d recommend the plans in the Greek Heroine Series, beginning with Helen. These plans are our “base fitness” programming for mountain athletes – designed as day to day programming in between sport-specific pre-season train ups. They concurrently train gym-based strength, work capacity, endurance (running, uphill movement under load), chassis integrity (core) and climbing fitness (rock).

– Rob

QUESTION

I started Big 24 yesterday, deciding that I wanted to follow the RBSTB packet as closely as possible. I read thorough the Big 24 course offered with the subscription prior to starting, noting that they standard is technical failure rather than completely missing a lift. Ran into a problem right out of the gate: my back squat is trash. My wife pointed out, during the warm up for session one, that my butt dips on my back squat. I spent the next 30min taking videos of myself doing a back squat at 95lbs with various form modifications and she’s right: I can’t reach proper depth without my pelvis tilting and my back rounding. I don’t even realize I’m doing it. I also have a noticeable forward lean. Having injured my back a year ago squatting, I’ve adopted the “do it right or don’t do it” philosophy. I do not have access to a professional coach to identify and correct my deficiencies and ensure I’m doing the exercise safely.

I went ahead and conducted the session using a front squat, as I can maintain correct form all the way through. By the end of the session I was wondering if front squats and hang squat cleans might be a little redundant. My quads were trashed but my hamstrings felt alright, and they still do this morning. My final load for the front squat and the hang squat clean were the same at the end of the session. I don’t want to get imbalanced, and I understand that the posterior chain is the last thing that should be neglected. I still want to do Big 24. Should I stick with the front squat or do you think I could substitute something like the hinge lift in place of the back squat?

ANSWER

Hang Squat Clean and Front Squats are redundant.

Back Squat? Couple options:

1) Use a pair of 10# Iron Plates and elevate your heels – this will make a difference

2) Switch to the Box Squat.

– Rob

QUESTION

So I’m a week post Sapper school. I leave for Ranger school on April 9th. What program do you recommend I do for now? I want to work on my lower body, back, and core strength, but have to avoid rucking until doing the Ranger program before hand. Thanks for any guidance you can offer!

ANSWER

I’d recommend you train strength – specifically Resilience.

Replace the Friday ruck run with an unloaded runl.

Contrats on Sapper and good luck at Ranger!

– Rob

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WANTED: Quiet Professionals to Apply For MTI’s Scrum, February 16-18, 2018

by SSD

By Rob Shaul, Founder

February 16-18, 2018, MTI will bring a select group of mountain and tactical athletes, tactical instructors, outdoor educators, and industry professionals to Wyoming for an intimate two and a half days of disruptive thinking, question storming, problem identification, and turbo-powered networking.

MTI’s “Scrum” is our disruptive vision of an industry gathering. This is our second Scrum.

The typical model involves speakers, courses, trade shows, and artificial “mingling” times.

While industry conferences suck you in with glitzy marketing materials touting great speakers and interesting topics, the real take-aways are all too often disappointing. We’ve found that a shallowness and superficiality blankets the entire experience:

- Speakers hold back
- Presentations lack practical applicability
- Conference attendees posture and preen

MTI’s SCRUM is different.

Here’s how we build an engaging, thought-provoking, and enriching experience in which attendees walk away with authentic, mission-direct learning experiences and, lifelong connections, friends, and resources:

First, we keep it small. Attendance will be limited to 8-12 people.

Second, not everyone can attend. We have an application and selection process and will bring together a small group of quiet professions from across the mountain, military, law enforcement and fire rescue fields.

This “Noah’s Arc” of individuals will be diverse not only in terms of their specific occupations but in their time on the job. We know from experience that senior mountain guides can learn something from young military officers that they can take back to their team, and vice versa. We’ll create an engaging environment to share insights, tools, and new perspectives with other professionals who have similarly intense careers.

Third, the Scrum will be a “get your hands dirty,” working, weekend. Attendees won’t just move from lecture hall to lecture hall, chit-chatting with their fellow participants during breaks and escaping to their motel rooms at night. Rather, attendees will be fully immersed in the group – living, cooking, training and working together from the zero-dark-thirty cold winter run, until the late night, intense, deep discussion about personal and professional resilience around the wood stove.

All of the attendees will contribute and collaborate to the effort. We’ll demand courageous honestly and forthrightness out of the gate, not only on the strength and weaknesses of parent units and services, but also individual participants. We’ll conduct intense interviews, tackle hard problems, discuss deep topics and hold penetrating Q&As to rapidly accelerate the “getting to know each other process,” and quickly dive beneath small talk to the deeper levels where people can truly connect, share and learn from each other.

Attendees themselves will be the speakers and presenters. We’ll push them to share insights, experiences, mistakes made and lessons learned over the course of the weekend.

Our goal is for the Scrum attendees is to leave Wyoming mentally and physically exhausted. But also intellectually and professional invigorated and leave armed with deep relationships built with the other attendees during the experience. We aim to create a brotherhood and sisterhood of quiet professionals across the mountain and tactical spectrum who can call on each other for advice, mentorship and tough love in their careers ahead.

When and Where?

Friday – Sunday, February 16-19, 2018, Jackson, Wyoming

– This is President’s Day Weekend. Scrum will begin at 1600 Friday, Feb 16 and end at 0600 Monday, Feb 19 (3 Nights). Fly in Friday, depart Monday.

Costs?

$200. This includes spartan lodging and group cooked meals – Fee will cover food costs and supplies.

Who should apply?

Innovative and open minded Front Line Mountain and Tactical Athletes (Military, LE, Fire Rescue)
Both Men and Women are encouraged to apply
All levels of rank and experience
Mountain Professionals (Guides, etc.)
Tactical & Outdoor Instructors
Industry Professionals (Gear/Equipment Engineers, Designers, etc.)

Click HERE for a list of attendees at our first Scrum.

SCRUM Topics

Quiet Professionalism
Leadership
Risk Management
Professional Skills Training Methodology & Effectiveness
Gear and Kit Deficits
Mental Fitness
Mission-Direct Research
Best Practices and Lessons Learned

Your takeaways:

Relationships with like-minded cutting edge mountain and tactical professionals
Research Study Design skills
MTI’s Advanced Programming Course (condensed)
Insight into the latest projects and theories at MTI

Our takeaways:

Deeper relationships with mission-focused mountain and tactical professionals
Direct criticism of our approach
Mission-direct research questions from high-level practitioners and operators

How do I apply?

(1) Email the following to rob@mtntactical.com by 1800 Mountain Time, Friday, January 5, 2018

(a) Current CV or Resume

(b) Cover Letter Outlining Your Interest in Attending MTI’s Scrum

– Best part of your job?

– Worst part of your Job?

– Biggest professional deficiency?

– Greatest professional strength?

– If you were made the Boss/CEO/Commanding General, etc. of your service tomorrow, what are the first 3 things you’d change?

– What has been the greatest challenge in your personal life as it’s been affected by your profession? How have you dealt with it?

Questions? Email rob@mtntactical.com

Deadline to apply is 1800 MST, Friday January 5, 2018 ******

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Arete 12.21.17

by SSD

Military

Study: US Military Could Lose the Next War, Washington Times

Bad Idea: Making SOF the Sole Train, Advise, Assist Provider, Real Clear Defense

US SOF Deployed to 149 Countries in 2017, War Is Boring

US Coast Guard Behind Russia In Arctic Arms Race, CBS News

Does China Really Pose a Threat?, Inhomelandsecurity.com

Fighting Wars Abroad: Losing Them in Washington, Modern War Institute

21 Budget AR Upgrades, Tactical-Life.com

Cipher Brief Experts on Haley’s Iran Accusations, The Cipher Brief

A Soldier’s Urban Warfare Christmas List, Modern War Institute

Mattis: N. Korean ICBM Doesn’t Pose Immediate Threat to US, The Hill

Even the Deadliest Taliban Commandos are No Match for US-Afghan Forces, The National Interest

4 Things We Learned from N. Korea in 2017, The National Interest

10 Most Important World Events in 2017, Real Clear Defense

CIA Helped Thwart Terrorist Attack in Russian, Kremlin Says, NY Times

Why the A-10 Will Fly Forever, Task & Purpose

Are the US Marines Dying?, The National Interest

N ew Army Secretary Looks To Reduce Training, PCS Moves, Army Times

US SOF Carried Out Thousands of Ops in Afghanistan, Real Clear Defense

China Warns Australia Over South China See Naval Drills, Real Clear Defense

Homeland Security / First Responder / Wildland Fire

More Departments Use Pit Bulls for Drug Detection, Police One

Two Missouri Officers Saved By Vests, Officer.com

Officers Who Went Above and Beyond in 2017, Officer.com

Firefighters On Thomas Fire Save Hundreds of Home, Wildfire Today

The Death of a Baltimore Detective, The National Interest

3 St. Louis Firefighters Burned in Fire, Firefighter Close Calls

Berlin Police Pick HK SFP9 TR as New Service Pistol, Tactical-Life.com

LA County Sheriff’s Deputies Tasked to Fight Wildfires, Police One

Officers Split Over Carrying Opioid Antidote, Officer.com

Chiefs, sheriffs in Colo. shift attitudes toward recruits’ past marijuana use, Police One

How Active Shooter Training Has Changed Since Sandy Hook, Officer.com

Illinois Police To Try New Test For Drug-Using Drivers, Officer.com

Research: Would cops notice a gun on the dashboard during a traffic stop?, Police One

Mountain

Hunting Seasons Are Full of Life Lessons, Bowhunter

The Year in Gear – 2017’s Most Notable Outdoor Gear, Gear Patrol

Bitter Cold and Bucks in N. Dakota, Bowhunter.net

The Dakota 500 of Ice Fishing, Outside.com

Compound Bows: Cheap vs. Expensive, Bowhunter.net

The Deadly Valley – An Analysis of 5 Recent Yosemite Climbing Accidents, Climbing Magazine

The Bivy Kit, American Alpine Institute

Swiss Ski Area Claims 9 Feet in 3 Days!, Unofficial Networks

2018 Powder Award Winners, Powder

Best FreeStanding Ultralight Tent, Outdoor Gear Lab

The Vibe Alone Makes These 5 Little Ski Areas Worth The Visit, Unofficial Networks

Skiers Convicted for Triggering Avalanche that Injured 2 in Switzerland, Unofficial Networks

How Do Handwarmers Work, Anyway?, Adventure Journal

Building a Backcountry Family, Outdoor Research

The Evolution of How Mountaineers Fuel, Outside

2017 Was The Year of Women’s Climbing, Outside

3 Tips for Transitioning to Multi-Pitch Trad Climbing, Climbing Magazine

Fitness / Nutrition / Health

7 Hip Exercises, Outside

The Gentleman’s Guide To Gym Etiquette, Men’s Fitness

Vigorous Exercise Tied to Macular Degeneration in Men, NY Times

For Obese People, the Keto Diet May Be Better Than Exercise, Men’s Fitness

Will Protein Supplements Make Me Too Bulky to Climb?, Training Beta

What’s the Best Type of Cardio for Fat Loss?, Muscle & Fitness

How A Lifting Partner Can Unlock Bigger, Better, Lifts, Muscle & Fitness

Use Your Mind to Push Your Body, Outside

An Hour of Running May Add 7 Hours to Your Life, NY Times

The Symptoms of Dying, NY Times

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12 Fundamental Pieces of Gym Equipment We Use Nearly Every Day

by SSD

By Rob Shaul, Founder

I’ve never added up the thousands of dollars and hours we’ve spent on testing and trying different gym and fitness equipment over the years.

Purchasing and testing new gym/fitness equipment aligns with MTI’s ethic of “continuous improvement.” There is no real systematic “method” to our process. Generally, I’ll see or read about something interesting, purchase it, and design it into the next training cycle to test it out.

The true “test” is whether or not the piece of equipment stays on the gym floor or gets banished to our storage area in the attic. The stuff that stays gets used nearly every day and is durable. The equipment that gets sent to the attic is in the way – and I need the room. It’s not like I hate the stuff, it just never earns its way back into my programming and earns a spot on the weight room floor.

Below is 12 fundamental pieces of gym equipment that have earned their places on our gym floor, we use nearly every day, and have passed the test of time.

1. Barbells + Bumper/Iron Plates (Iron 5s, 10s and 2.5s)

The simple barbell and bumper plates are by far the most versatile piece of fitness training equipment we found. By varying loading and set/rep schemes, the barbell can be used for both max effort strength training and extended gym-based work capacity and endurance efforts … plus everything in between.

Barbells, bumper plates and lots of whiteboard space …. fundamental equipment for strength and conditioning.

What makes the barbell so versatile is its ease of progression. I can increase the weight of a barbell by 5 pounds of a time – the smallest and easiest progression increment of any piece of equipment in the room. Dumbbells also increase by 5 pounds at a time, but this is just for one dumbbell. For two dumbbells, two hands – the total increase is 10 pounds at a time.

We use both bumper and iron plates – bumpers primarily for 45s, 25s, and 15s and a mix of bumpers and iron plates for 10s and 5s. We also have iron 2.5s.

2. Simple, Moveable, Racks

When I first started Mountain Athlete years ago, I purchased some heavy duty, $2,000 squat racks from Bigger Faster Stronger. These were the cheapest racks I could find at the time, and thank God I could drive down to the BFS warehouse in Salt Lake City (10 hour round trip) to avoid shipping costs.

Our Rogue Fitness brand movable, simple and relatively cheap squat racks have been bomber pieces of equipment.

CrossFit was gaining traction during this time (2006), and the resulting explosion of garage gym brought much-needed disruption to the gym equipment industry. Before CrossFit, the number of vendors building this stuff was few and the prices big. CrossFit brought with it decreasing costs and a much greater selection.

When I moved the gym to its current location I replaced the large, stationary BFS racks with some cheap ($400/each), light, simple, moveable squat stands from Rogue Fitness and have used these daily for 8 years. Early on I learned that open space was the most valuable element of a weight room, and being able to stack our racks out of the way against the wall after use has greatly added to the versatility of my floor space.

These racks have been bomber and survived not only daily use but being moved around and stacked on top of each other.

3. Dumbbells/Kettlebells

You don’t need both – and could easily get away with one or the other. And between the two, I’ve found dumbbells not only significantly cheaper but also more versatile. But overall, dumbbells and/or kettlebells have proven to be great training tools for us.

Our collection of dumbbells and kettlebells is not huge – but certainly suits our purposes.

Like barbells, dumbbells/kettlebells can be used for strength, work capacity, and endurance training. Unlike barbells, they can also be used for single arm training and are a better tool for single leg training.

We don’t have full sets of each. On the dumbbell side, I have several pairs of 15s and 25s, a couple pairs each of 35s and 45s, and just one pair of 55s.

Kettlebell wise, we have four pairs each of 8kgs, 12kgs and three pairs each of 16kgs, 20kgs, and 24kgs. We have two pairs each of 28kgs and 32kgs.

For whatever reason, a pair of 45 pound dumbbells or 20kg kettlebells – both around 90 pounds total – is significantly heavier than a 90-pound barbell.

4. Sandbags

Few facilities around use sandbags to the extent we do at MTI. We use just three sandbag weights – 40 pounds, 60 pounds and 80 pounds and deploy sandbags for strength, work capacity, endurance, and chassis integrity training.

We use 3 weights of sandbags – 80, 60 and 40 pounds.

Sandbags work the midsection like no other piece of fitness equipment we own and for this reason a key part of our Chassis Integrity training methodology. Our Sandbags are custom made, and when filled with wood pellets or rubber mulch, thick and bulky. This bulk and awkwardness demand midsection work unlike a barbell or even dumbbells/kettlebells.

A main limitation of sandbags is they are difficult to progress. Unlike a barbell or set of dumbbells, I can’t easily add 5 or 10 pounds to the sandbag weight. But over the past several years, we haven’t found this to be much of a limitation. Women mostly use 40 and 60 pounds sandbags, and men use the 60 and 80 pound bags depending upon the exercise.

Over the years we’ve built and messed around with a couple of 100 pound sandbags, but honestly, this heavier load has not found its way into my programming. An 80 pound sandbag is plenty heavy for our purposes and our athlete population.

5. 20x24x30 Inch Plyo Boxes

We had our main 20x24x30 inch plyo boxes custom built years ago long before this configuration was available from equipment vendors. Ours are

We had our 20x24x30-inch plyo box custom built years ago. They keep going and going.used for work capacity (high rep box jumps), power training (low rep, increased height box jumps), agility training, step ups (endurance), and tactical agility drills.

Even with up to 30 athletes training in the gym at a time, we’ve managed to make just four of these boxes work in our training sessions.

We store them under our pull up bars when not in use, where they serve as a step for shorter athletes. Plyo boxes are one of the most versatile and useful pieces of training equipment in our gym and used nearly every training session.

6. Step Up Benches

Our 17-inch step up benches were custom built several years ago by a couple of my professional mountain guides and are still grinding along. Every few weeks I’ll get out the drill driver and tighten up the drywall screws holding the benches together, but otherwise, these have needed no maintenance.

Our custom-made step up benches are 17″ high, 8 feet long and can each hold 4 athletes.

Custom built, our step up benches have lasted nearly 8 years, are 17 inches high, 8-feet long, and each holds 4 athletes.Step ups are our primary, gym-based training mode to train uphill hiking under load and the 17-inch height works best for most athletes. Our benches are 8 feet long, and we can get four athletes at a time doing step ups on each bench.

We also use them for bench dips, hippity hops, touch/jump/touch intervals, and a few other exercises, but their primary use is for step ups.

7. 25-Pound Weight Vests

Rarely do the athletes we focus on – mountain and tactical – do their sport or work unloaded. Mountain athletes usually carry a backpack and tactical athlete at minimum are wearing body armor or bunker gear, and often on the military side – a ruck as well. This is why, early on, we made weight vests a key tool in our programming.

But over the years, I’ve come to see weight vests as versatile fitness tool which can be used for strength, work capacity, and endurance training. They can turn a simple bodyweight exercise circuit into a serious, no joke, strength effort, and a 300m shuttle into a mental fitness and strength effort.

The 25-pound weight has been best for us. It’s heavy enough to make push ups, pull ups, lunges, squats and box jumps hard, but light enough to where we can still sprint, do agility work and run distance. Here are the ones we buy and use at MTI. They have been absolutely bomber.

8. Pull Up Bar

Ours is made from iron pipe and simple fittings screw together fittings. We anchored it to the floor and placed it up next to a wall to maximize open floor space. Obviously we use the bar for multiple pull up variations, but also for weighted pull ups and a handful of core exercises.

As well, we’ll connect big rubber bands to the frame for mobility and more midsection exercises, and use the frame a few select upper body stretches.

Rarely does a session go by where somewhere inside it’s programming the pull bar or frame is not used.

9. Climbing Ropes

I’m a huge fan of the simple rope climb as an upper and total body training exercise which has great transfer outside the gym. Few exercises give me stomach butterflies these days – but the rope climb is one of them. I’ll often program a rope climb as an upper body pull exercise and superset rope climbs with an upper body strength exercise in a strength circuit.

But really, the rope climb is a total body exercise given the way it often makes me and my athlete breath so hard. One of my favorite circuits ever is a Double Eagle total body strength exercise and a rope climb in the same circuit – a great, functional strength and work capacity effort.

MTI’s climbing ropes, unlike the other equipment listed here, aren’t versatile. We use them only for rope climbs – but feel I so strongly about the rope climb as an exercise, they’ve stuck.

We use 21-foot manila climbing ropes for our 18-foot high gym. They wear out near the floor and I have to replace them yearly – but still find them worth it.

10. Backpacks/Rucks

We use backpacks/rucks when we need loading lighter or heavier than our 25# weight vests. Lighter? – often needed for weighted pull ups. Heavier? Both for rucking, ruck running, and step ups.

Our 25# Weight Vests and the backpacks we use for step ups and rucking.

A common load for both is 40-45 pounds. Over the years we’ve cycled through several brands of backpacks. We’re hard on these – and cheaply made or super light designs don’t last. The material will tear, shoulder straps pull for the bag, or buckles break.

Our current backpacks were originally designed by The North Face as climbing rope and rack (gear) carrying pack for use by rock climbers on their short approach to a climbing crag. Because the intended traveling distance isn’t far, The North Face used heavyweight materials and straps, and these are simple and perfect for our uses. Unfortunately, The North Face doesn’t make these anymore.

For loading in the gym, we’ll use iron plates or dumbbells. We’ll stuff a foam roller or dodgeball in the bottom of the pack first, then put the plates or dumbbell on top – this avoids the load banging the athlete again and again in the low back while he/she is doing step ups or running.

For ruck running, and loads at 40+ pounds, we use contractor bags filled with sand for load. Simple and easy.

11. Programmable Interval Wall Timer

We have two of these Muscle Driver brand programmable interval wall timers and use them daily. They are an awesome piece of guy equipment.

It took me a while to buy one of these large, programmable interval wall timer clocks because they seem so darn expensive for what you get. I liked the first one so much, I bought a second. Often at MTI I’ll be coaching multiple training sessions (groups of athletes training at the same time, but doing different sessions) and will have one group using one clock, and another group using the second clock.

Our clocks are from Muscle Driver and cost about $250 each. I think I bought them from amazon.com, and I know Rogue Fitness also makes one of these clocks. Ours came with a simple remote, and have proven to be bomber. We use them every single day – usually for work capacity training, but also often for our climbing work on the campus/system boards.

12. Lots and Lots of White Board Space

The entire back wall at MTI is one big whiteboard – and it’s proven to be an incredible training tool. White Boards sold by school and office supply companies are way too expensive. We bought ours from a local lumber shop – the stuff is called “Melamine” and you can pick up 4×8 sheets for under $20/each. When traveling to teach programming courses, I’ll often stop by Home Depot or Lowes and buy some there. Again – something we use every day.

Honorable Mentions

The following equipment has also proven itself over the test of time, but it’s not stuff we use every day.

Turf
I had a 12×40 piece of turf put in the gym about 5 years ago. I ordered it from a turf company online, and it is so heavy on its own, I didn’t need to glue it down. While not essential – our strip of turf gets plenty of use for sandbag get ups, shuttle sprints, plyo work, agility work, etc.

Flat Benches
The bench press exercise is a key upper body pressing exercise in MTI’s program design. We picked up 4 benches for about $150/each and use them with racks for not only bench presses, but also incline bench presses (we put 1 end of the bench on a small plyo box). We can also use them for step ups and hippity hops.

Sleds
We have two sleds we use for work capacity and strength work. These are great training tools – but we simply don’t have the space, and enough of them to use every day. Plus, they can be expensive. Ours are from Rogue Fitness.

Foam Rollers
All my athletes like to foam roll – and do it on their own before or after training or both. I have no idea why simple foam rollers are so expensive. I “cheat” and buy 3-foot long foam rollers, then use a big kitchen knife to cut them into 1-foot lengths. No one has complained yet about using these shorter rollers.

Small Plyo Boxes
We have four 15×20-inch custom-built plyo boxes and often use the 15-inch height for box jumps and step ups for older/weaker/injured athletes. Also – we use the 15″ height for Box Squats.

Lifting Chains
From time to time we’ll use lifting chains on barbells for squatting exercises (front, back) and benching exercises (bench, incline). I purchased a long piece of chain from an industrial supply warehouse and had a welder cut it into lengths for me. Chains are used for “accommodating resistance.” We all know that near the top of a squat or bench press moving the barbell gets easier. With the chains on the barbell, however the higher the barbell moves up off of the ground the more chain is lifted off the floor and the heavier the barbell gets – the idea is to work the muscles all the way through the full range of motion of the exercise.

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

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Q&A 12.21.17

by SSD

KUDOS TO THE RUCK BASED SELECTION TRAINING PLAN

Now that selection is finished, I still have airborne and waiting on Q course dates. I’m looking at 6-8 month window until the Q.

Thanks for everything you guys rock!

QUESTION

I have completed your 8 week kettlebell and your kb strength program (numerous times). I’m hoping you would be able/willing to suggest a new plan?
Thanks,

ANSWER

I’d recommend Humility.

– Rob

QUESTION

I am looking for a training plan for PJ Selection. I saw the packaged 44 week plan and it looks great, however I have one big issue. I am currently deployed and do no have access to a pool. What can I do to tailor my workout to better my lung capacity and breathe hold without a pool. My timeline puts into the PAST a few weeks after returning from deployment. Any help you can provide would be great. Thank you!

ANSWER

I’d recommend downloading an app from itunes designed for spearfishermen or freedivers – they’ve developed dryland breathing progressions to be able to increase underwater breath holds.

– Rob

QUESTION

I purchased and have almost completed the fbi hrt program. Thanks to the work I did complete through your program. I have been accepted to sort school. This is my agency’s equivalent to swat. Once I complete your program, I was trying to find something to do before I go to the school. Any suggestions would be appreciated. Thanks again

ANSWER

I’d recommend the plans and order in the SWAT/SRT Gun Maker packet of plans. These are built as day to day programming for full-time SWAT/SRT.

– Rob

QUESTION

I recently purchased the push-up pull up plan and like the layout of your workouts. I want to expand into another full-length program but I am having difficulty deciding which is best.
I have limited facilities (few dumbbells, barbell set, set of stairs, and everything else is body weight related. I am going into a second year of wildland fire, those programs seem close to what I need. However the time commitment is a lot for the rucking considering its winter and touring time! Given all these factors what would you recommend for my situation. Thanks and I am really happy with the programming so far. Is there an app for the program as well?

ANSWER

I’d recommend you turn to a strength-focused plan, specifically the MTI Relative Strength Assessment Training Plan.

You should be able to complete this plan with your equipment restrictions.

– Rob

QUESTION

To start off I am currently on a power lifting program 5 times a week. I am looking for another program to add on to it to maintain/improve my Navy PRT scores and possibly try out for a special program we have in the inelegance community.
So what program would you guys recommend that wont focus to much on barbell based strength (more on body weight strength) and would help with endurance and work capacity

ANSWER

I don’t recommend doubling up. Better would be to do a hybrid plan which includes both gym-based strength, body weight work, endurance, work capacity and Chassis Integrity. From our stuff, I’d recommend Valor.

If you’re stubborn and want to double up with your powerlifting plan, look at the Bodyweight Foundation Training Plan.

– Rob

QUESTION

Been using your stuff for a while, could not be more pleased with the results. If I’m just over a year out from my targeted MARSOC A&S date, would you recommend the ruck-based selection training packet with the swim improvement thrown in there, with the A&S prep plan at the end, or is there a better combination of some other plans?

ANSWER

I’d recommend the BUD/s Selection Packet, and substituting the MARSOC A&S plan for the final plan in the packet (BUD/s V2).

– Rob

QUESTION

I’m a new subscriber. I have signed up for GoRuck Selection in Sept 2018. Do you have a training sequence that you recommend between now and the event? I need to work all areas equally and have no injuries.

Thanks!

ANSWER

Look at the plans and the progression in the Ruck-Based Selection Training Packet.

1) Start the packet at the beginning – Military OnRamp – and continue to work forward through the plans

2) Working back from your GoRuck event – figure out how many weeks exactly you have.

3) You’ll want to complete the GoRuck Selection Training Plan directly before your event … and work through the plans in the packet until you start the GoRuck Selection plan. Take a full week rest before you begin the GoRuck Selection Plan.

– Rob

QUESTION

I need some guidance on how to tackle my fitness for the next 6 months. In May I will commission as an USA Active Infantry Officer and most likely head to IBOLC in late June. Currently I max my PT most of the time, can run a sub 35 minute 5 mile, and can do a 12 mile ruck with 35lb pack, helmet, FLC, weapon in 2 hr 30 min (sometimes quicker). I want to get to the point of being able to max my PT on any given day, at any given time, and multiple days in a row. Pushups is my weakest event, always right around the max of 75 for my age (it goes up to 78 next year), but inconsistent on maxing it every time. My initial thoughts is to complete a plan or plans that build overall strength while able to maintain my running ability and then hit the IBOLC or Ranger school plan directly before IBOLC (most likely will only have 2 weeks before Ranger School if I get my late June IBOLC orders). I am not worried about my rucking abilities because I will be doing plenty of that during Ranger Challenge training (we are going to Sandhurst in April and rucking has always been fun/enjoyable/somewhat easier thing for me to do).

Any guidance and thoughts would be much appreciated on the progression of plans given the above situation. I have aspirations on joining the SOF community down the road and fitness is very important to me and I take it very seriously. Willing to do whatever it takes to maximize my fitness potential.

Thanks for your time. You all do great work and I have seen results from your plans.

ANSWER

Directly prior to IBOLC, if you do indeed just get 2 weeks post IBOLC before Ranger School, I’d recommend the Ranger School Training Plan. The Ranger School plan has focused training/progression for the Ranger PFT which includes push ups.

Between now and starting the Ranger School Plan, I’d recommend Humility first, then Fortitude.

Push Ups and APFT focus – understand there is a cost to being APFT excellent all the time – the cost is in mission-direct fitness attributes such as strength, work capacity (especially sprint repeats under load), chassis integrity, tactical agility, etc.

Unless you get “surprise” APFT’s frequently – which for most is not the case – I’d recommend a significant change in the way you think about tactical fitness and instead of constantly training for a perfect APFT score, train for the APFT directly before the actual assessment, and then back off and train other attributes when you don’t have an APFT looming.

– Rob

QUESTION

I have been a firefighter for the past eight years and currently work DOD on a rescue squad. Im trying to decide between the On-Ramp or the Big Cat, any help would be great.

Thanks,

ANSWER

If you’re fit – go right to the Big Cat Plans.

If not – start with Fire Rescue OnRamp.

Not sure? Do the first week of programming of Jaguar (it’s free …. click the “sample training” tab at the product page) and see how you do. If it’s manageable – continue with Jaguar. If you get crushed, pivot to the Fire Rescue On Ramp plan.

– Rob

QUESTION

I have decided on buying the Fire/Rescue On-Ramp plan. But I don’t understand what the athlete’s subscription that is available with it is? Is that required to purchase along with it? What is the athlete’s subscription? I have read on the website but still not sure what it is. Also is the required equipment listed, the only equipment needed for that plan? I just want to make sure I have it all before I begin. Thanks for your help and time.

ANSWER

There are 3 ways to access MTI Programming:

1) Purchase and Individual Training Plan – in this case the Fire/Rescue On Ramp Training Plan. This is a one-time purchase – and you have access to the plan and any updates to it as long as MTI is in business. This would be like purchasing the first Star Wars Movie DVD.

2) Purchase a “Packet” of training plans – we have one on the Fire/Rescue side – the “Big Cat” series of plans. This is a one-time purchase and you get access to all the plans in the packet and all their updates as long as MTI is in business. This would be like purchasing a DVD set of all the Star Wars movies.

3) Purchase and Athlete’s Subscription to the website. This is a monthly recurring fee of $29 and with it you get access to all MTI programming – 200+ plans – across all disciplines, plus our online programming courses. But once you cancel your subscription, you lose access to the plans. This would be like purchasing a subscription to Netflix.

Required Equipment? This is listed by individual training plan.

– Rob

QUESTION

Just finished watching your diet/nutrition video from the website, enjoyed it, thanks. But I have a question…you said no potatoes (carb), but at the end say you can eat sweet potatoes on the diet. I, also, love them, but have shied away due to the carb component. I have a pretty active lifestyle (fairly obvious since I found your website), to include work, and find that i get a little slow and lethargic without carbs. I tend to pick up a protein bar (the “best” ones I can find, no-to-low sugar) to help. So, I can eat sweet potatoes as a mid-morning or afternoon (pre-workout) snack to help pick me up, a bit?

Also, completely different subject, but what’s your position on intermittent fasting (16/8)?

Really appreciate your sharing of your internet content, time, and response.

ANSWER

Yes on Sweet Potatoes.

Intermittent Fasting? No opinion. Never tried it …. but I would say, long run it’s likely not sustainable, and we’re in it for the long run.

– Rob

QUESTION

I am currently in the process for joining the Canadian military (infantry)

My goal and my sights are set on CANSOF. Obviously that’s a little time away but I’m joining with the intention that everything I do is leading me to that. I was wondering for workouts is there a specific one in your mind I should follow. Should I focus on the things I will be doing in basic training and similar for the first year do that excel at that and then bring in the specialty training for CSOR/JTF? So I guess proper wording, should I do one then the other? Or a mix of multiple programs. Thank you, I look forward to hearing back

ANSWER

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

– Rob

QUESTION

Quick question. Im looking for a program that will primarily improve my big lifts. PC/Jerk, Snatch, Squat/ Deadlift. Which program would you recommend?

ANSWER

I’d recommend Big 24 Strength: http://mtntactical.com/shop/big-24-strength-training-program-v4/

– Rob

QUESTION

I’m 18 years old and currently preparing for Bud/s. I have a history in both powerlifting and weightlifting since the age of 12. I’m planning on both gaining work capacity and strength, while maintaining weight since I’m lean at 180 pounds. I was wondering if you could look over my program and tell me if it is applicable to special operations selection. Currently I’m running strength and volume phases, 2 months on. So for two months I will focus on lots of work capacity training with 30-40 high rep sets for each of traditional strength movements, this is when I do a lot of my sprinting and running. After that I do two months of bulgarian style high intensity low volume high frequency olympic weightlifting training to build absolute strength and power, with stamina and endurance work on weekends. Than week to a month of deload, would all of this work to prepare for Seal selection. Sorry about the whole essay Im kind of desperate and couldn’t shorten it. Thank you.

ANSWER

Understand that absolute strength at selection is not a priority … think of strength as a buffer against industry – but understand your training history and bias could make you spend too much on strength. There’s a cost – specifically training time which could be focused on endurance/work capacity. I’d recommend you take the MTI Relative Strength Assessment (http://mtntactical.com/knowledge/strong-enough-take-mti-relative-strength-assessment/) and see how you stack up.

Looking ahead – I can’t evaluate your programming based on what you sent. I’d recommend you take a look at the plans and progression in our BUD/s Training Packet and compare these to your plan. This packet represents our current recommendation for programming into selection. (http://mtntactical.com/shop/buds-training-packet/).

Swimming … you’ll see in our packet. You’ve got to get comfortable in the water. I didn’t see this mentioned in your note.

– Rob

QUESTION

I just graduated from Sapper school yesterday and will be attending SFAS at the end of March. I’m looking for something to help me recover while prepping for SFAS. I lost 13lbs at Sapper school but I am feeling healthy and have no injuries. What is your advice for where I should start/how I should progress into selection.

Thanks!

ANSWER

By my count you have approximately 16 weeks until selection.

Now I recommend you pull back on endurance and work capacity some now, and focus on strength – specifically complete the MTI Relative Strength Assessment Training Plan. (http://mtntactical.com/shop/mti-relative-strength-assessment-training-plan/). This plan will take 5 weeks.

Follow it up with 3 weeks of Humility (http://mtntactical.com/shop/humility/) and finish with the Ruck Based Selection Training Plan directly before SFAS (http://mtntactical.com/shop/ruck-based-selection-training-plan-v5/).

Good luck!

– Rob

QUESTION

I’m currently looking at doing Australian commando selection in October 2018 and am just curious as to how alcohol affects training performance and muscle recovery.

Do you have any knowledge on the subject and also in regards to October selection, when would be a good time to completely stop drinking?

Thanks, Ben

ANSWER

I haven’t seen a full study on this Ben, but common sense tells me drinking during training won’t help – but you know this already.

I’d recommend stopping drinking at least 8 weeks before selection.

– Rob

QUESTION

I have completed the FBI SA Pft program, rested a week, and begun the rookie training packet. I am on week 2 of the on-ramp program.

I am 31 y/o prior service with 6 years infantry time in the Marine Corps. I recently finished college and am looking for my next step.

My FBI pft scores: pullup 20/ situps 44/ 300m sprint 46.7/ 1.5 mile run 11:12

My whole life I have struggled with situps and or crunches. Where other Marines would easily crank out 100 crunches I had to fight for each one. My best tactic was to bang out sets of 25 with rests for 2-3 breaths then i could get a 100. Otherwise i would do 50 crunches in 50 seconds then my stomach would be fatigued and i would slow dramatically, ending up with 80 or 90.

The fbi situp experience was different because it was 1 minute instead of 2, so i did not fatigue but i still did not perform well. I started the program doing 42 and only increased to 44. I am very active and rarely take days off, so i am frustrated for having such difficulty with such a simple exercise.

As i am creating a package for Marine Corps reserve officer I now need to get 115 crunches in 2 minutes, i am not worried about the pullups or run, just the crunches.

I am reaching out to you to see if there is something i can add to the on-ramp program in order to drastically improve my crunches. Yesterday i got 81 in 2 minutes because I died out after 50. Today I tried again and did worse, 71.

ANSWER

The progression in our training plan has worked for the vast majority of athletes, but everyone is different. Unlike push ups or pull ups, you can’t really add loading to sit ups, so you’re left with trying different progressions. The progression in this plan is based on an assessment, and combines a hard sprint, with cumulative volume training.

Perhaps you could try something from the kettlebell guys called “grease the groove” – where every hour or so you do 20-25 sit ups, but never come close to failure. This is high volume training over the course of the day, and they swear by it.

I wish I had more for you.

– Rob

QUESTION

On the Dryland Ski Traininh Program: I would like to know which muscle groups are mostly concentrated on in this program? Is it generalized enough?

I used to be skiing at semi-professional level and had to quit due to studies and ACL trauma, though I want to get back. Although I worry about my overall fitness. Is it balanced enough to get me back into intensive training or should I begin with an all-around program and the get back to this one 7 weeks before going for the mountains?

ANSWER

The Dryland Ski Training Program is intense and focused on improving the fitness attributes needed for alpine skiing primarily eccentric leg strength and leg lactate tolerance.

All MTI’s programs are designed around the fitness demands of the event or season, not the individual athlete.

Are you ready for the program? Couple things to consider here.

First – this plan is designed to be completed directly before your ski season … which should be close. If it is close – you should do this program.

Second …. I’m not sure, but you can test it. At the plan product page (http://mtntactical.com/shop/dryland-ski-training-program/) click the “sample training” tab and you’ll see the entire first week of programming. You can try this for free and see how you respond.

– Rob

QUESTION

I’m a former Infantry officer who’s decided to get into Wildland Firefighting. It’s been several years since I was in the military and, though I’ve stayed fit through CrossFit, I haven’t rucked or done much hiking in the past few years. I want to be in the absolute best shape for this season so that I stand out a bit. My plan is, in the next few years, to apply to the Smokejumpers.

I’m intending to narrow my focus over the next six months using your plans, but I’m not really sure how to proceed. My first thought is to just start with your Wildland Firefighting Pre-Season plan, work through the Hotshots Pre-Season Plan, and then the Smokejumper Selection plan. I’d certainly be in excellent condition for the season, but I’m not sure if that’s the most effective way to proceed. Do you guys have any suggestions for starting pre-season training so far out?

ANSWER

We consider Wildland Firefighters “Green” tactical athletes under our programming system – the same as Military Infantry and SOF. (http://mtntactical.com/knowledge/5-types-tactical-athletes-fitness-demands/)

I’d recommend you complete the programs and order in our Virtue Packet (http://mtntactical.com/shop/virtue-series-packet/) of training plans on the military side, until 6 weeks out from when you report for your Wildland season. Then drop out of the Virtue programming and complete the Smokejumper/Hotshot Pre-Season Training Plan. (http://mtntactical.com/shop/hotshot-crewsmoke-jumper-pre-season-training-program/)

– Rob

QUESTION

I’m looking for a training plan recommendation. I’m 7 months out from starting the Navy EOD pipeline and have 4.5 months left of the deployment I’m currently on. I’m on my last week of Humility and was considering working my way through the Greek Hero series throughout the rest of deployment, culminating in the BUDS V2 plan for the final 8 weeks before I start the pipeline. I don’t have a pool out here, so unfortunately I won’t be swimming until I return home. Do you think this is a good plan or do you recommend other training plans for the rest of deployment?

I’m not sure if it’s relevant but a little about me: I’m 6’4”, 195 pounds. Current two mile is 14:15, 1.5 mile is 10:20, and 4 mile is 30:30. I would like to get stronger, especially in my legs, to help with the swimming, treading, and running that I know will be coming, and wouldn’t mind increasing muscle mass as long as I can maintain my current running pace. The last PST I took, and the one I got an EOD contract with was 9:18 swim, 74 push-ups, 84 sit-ups, 17 pull-ups, and a 10:20 1.5 mile run.

Thank you in advance for any help and recommendations you may have.

ANSWER

I’d recommend you continue with the plans and order in the Virtue Packet (http://mtntactical.com/shop/virtue-series-packet/) until you return and can get to a pool.

Yes on the BUD/s Selection Training Plan prior to EOD. (http://mtntactical.com/shop/buds-training-program/).

– Rob

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What kind of supplements do you take?

by SSD

By Mintra Mattison

In general, we are not too big on supplements but we do receive quite a few questions on this topic, so we decided to ask our community for feedback. We want to hear your point of view and experience with supplements (legal and illegal) and ask you to participate in the survey below.

As a follow up we will present your takes on supplements in our next article to help guide other athletes.

Update: The Survey has been closed. We are currently analyzing the results.

Create your own user feedback survey

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Arete 12.14.17

by SSD

National Defense, Military

As Much Death as You Want, AI “Slaughterbots,” Real Clear Defense

How Drone Swarms Could Change Urban Warfare, Modern War Institute

Next Gen Drones: Making War Easier for Dictators and Terrorists, The Cipher Brief

Mattis: More ‘Warrior Monk,’ than ‘Mad Dog,” The Gazette

Russia’s Rapid Development of Unmanned Military Systems, The Bridge

The Rise of the Global Cyber Attack, The Strategist

Trump’s Drone War Against Al Qaeda Paying Dividends, Real Clear Defense

Terrorism Before and During the War on Terror – A Look at the Numbers, War on the Rocks

Why is America Addicted to Foreign Interventions, The National Interest

Still Waiting for Americans to Wake Up to Their Country’s Wars, War is Boring

Drones On Leashes, Kamikaze Drones, Information Bombs Top Pentagon’s Counterterrorism Wishlist, Nextgov.com

Pentagon Foresees At Least 2 More Years of Conflict in Somalia, NY Times

The Army’s Plans for the Future of the M4, Scout Warrior

US Army Had a Special ‘Suicide Squad’ to Strike Russian Forces, The National Interest

Aircraft Carrier Alternatives, Real Clear Defense

Homeland Security, First Responder, Wildland

SC Highway Patrol Seeking to Equip Officers with Rifles, Police

PA Officer Suspended After Going To Church While On Duty, Police One

Profiling Must Be Used to Combat Terrorism, LE Today

What We Learned About Terrorism in 2017, Police One

Sheriff’s helicopter pilot lands to detain man with laser pointer, Police One

Philly Firefighters and Cancer: Coincidence or Hazard?, Firefighter Close Calls

Mexican Border: America’s Biggest Crime Scene, Police

Sessions Talks Tough On Immigration, Police One

Dallas Police Chief Blames Millennials for Recruiting Woes, Officer.com

ICE Removals Up 145% in Wyo and Colo, Officer.com

How to Fight Wildfires with Science, Homeland Security Newswire

Mountain

The 10 Ski Resorts with the Most Snow So Far This Season, Unofficial Networks

Ski Tips for Guide and World Champ Skier Jessica Baker, Black Diamond Equipment

5 Drills for Better Climbing Technique, Climbing Magazine

5 Tips for International Climbing Travel, Climbing Magazine

In Search of the Perfect Ski Turn, Salomon TV

2017 Fixed Broadhead Test, Petersen’s Bowhunting

Heuristic Traps, Backcountry Magazine

VIDEO: First Female Ascent of 5.14 R Trad Route, Gear Junkie

Video of the New Speed Record on the Nose, The Adventure Journal

How To Remove Your Skins with your Skis On, American Alpine Institute

How Much Will It Cost To Climb Everest in 2018?, The Adventure Blog

What Happens Behind the Scenes on a Snowboard Movie, Red Bull

What Do You Think About Gear Makers Getting Political?, Outside

10 Best Ski Movies of the Last Decade, Unofficial Networks, Unofficial Networks

World’s Hardest Drytooling Route, Planet Mountain

The Rise of Female Bowhunters, Bowhunting

Nutrition/Fitness/Health

Are Men “Just Babies” When They Get the Flu?, Maybe not …, WebMD

Does Alcohol Negatively Affect Your Training, Muscle & Fitness

Bad Knees? Pain Free Legs Training, Muscle & Fitness

Are Walnuts Healthy? The World’s Healthiest Foods

The Most Exciting New Running Shoes from ‘The Running Event’, Gear Junkie

Best Exercises for Injury Proof Hamstrings, Muscle & Fitness

Whatever Your Goal, The Answer Is Play, Breaking Muscle

Backcountry Ice Skating in Alaska, Gear Junkie

A Call to Endurance Athletes and Being Coached By Your 80-Year-Old Self, Marks Daily Apple

The Best (And Worst) Foods to Keep You Full, Outside Magazine

High-Intensity Exercise Delays Parkinson’s, Science Daily

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Q&A 12.14.17

by SSD

KUDOS ON THE SHIPBOARD TRAINING PLAN

Rob,

I want to say thank you and that I really enjoy your programming. I got the shipboard training for my deployment this summer and I really enjoyed it, as I do with your other plans.

I just wanted to say thank you for putting these together.

QUESTION

My issue is I’m recovering from a chronic lower back injury that’s kept me from training for about two years. I’m finally able to start back up but can’t decide/find a program that is keeping me motivated. Right now I’m starting back up with one of your basic body weight programs which have always been just a grind through not thoroughly enjoyable style of training for me but it is what it is.

I was a rescue swimmer in the navy for 6 years, competed regionally in CrossFit, ran a couple of marathons and training was major part of my life just in general.

I’d like to get back into one of your programs that have weight lifting and Olympic lifting but i don’t think I’ll ever be doing a heavy squat, or any Full Olympic lift again (stick to power lifts, no squat involved).

I play hockey and hunt in the summers, a lot of which is mountain hunting- so I’d like to train for that but also get back to the training i enjoy in general. So my question is – what programs do have that would best suit my situation and what order would you recommend them in? Thank you again for reaching out and thank you for what you do. Happy Veterans Day.

ANSWER

Several have used our Low Back Fitness Training Plan to build back up both low back physical fitness, but mental confidence in their low back. It includes lifting.

I’m not sure from your note if you’re confident enough yet for lifting.

If not – look at SF45 Delta – one of our plans for 45-55-year-olds, this plan is actually no joke, and deploys 3 types of bodywieght training with aerobic endurance. It may give you the variety you miss from the gym stuff while your back builds back up.

Respectfully,

– Rob

QUESTION

Prior to my September 2017 elk hunt, I completed the Back Country Big Game Packet. Great training that definitely had me prepared for my hunt and stronger than I thought I could be at 51 years old. BTW, Humility is appropriately named and had me routinely thinking about the puke bucket on the burpee/quadzilla/scotty bob days.

A few weeks ago I purchased the SF45 packet and my plan for the upcoming year is to go through the 7 months of SF45 and then complete the Back Country Big Game plan 8 weeks prior to my 2018 hunt. In your experience, will this plan work? Any advice for combining SF45 and BCBG plan? As always, thank you for your advice.

ANSWER

Your plan is solid. Use the SF45 plans in order (Alpha, Bravo, Charlie, Delta) to rebuild and fortify your “base fitness,” then drop into the Backcountry Big Game Training Plan directly before your hunt.

The SF45 plans are no joke.

– Rob

QUESTION

Is there a way for me to print out any individual plan that I buy? Also, I want to start getting ready for my first GoRuck event but I’m not in the best of shape. I was thinking about starting with the bodyweight foundation, then moving onto humility to get used to rucking, and then finally to one of the specific GoRuck plans. Is this a good route to take, or should I simplify by going straight into Humility? Thank you for your time!

ANSWER

Printing? Yes – you can print out plans.

Training Plan? Your’s is solid. Humility is no joke and if you’re not sure, start with Bodyweight Foundation.

Respectfully,

– Rob

QUESTION

I recently found your gym and programs and am really interested in purchasing a workout routine but am struggling to find the right fit. I live in Crested Butte, Colorado and train regularly but am not always satisfied with my results. I also have years of back, shoulder, and knee injuries and am looking for a way to protect my body.

I do both resort and backcountry skiing at a high level. I also climb and don’t want to lose my upper body fitness.

What would you recommend for a full body routine to help me build muscle and stamina and keep me fit for the season.

Any help would be massively appreciated.

ANSWER

Even our pro freeskiers and Olympic skiers prepare sport-specifically for the ski season. Even though the season is close, I’d recommend part of your current programming the next 2-4 weeks be focused on skiing – specifically the 30-Minutes Per Day Dryland Ski Training Plan.

Don’t be fooled by “30-minute) – this plan is no joke, and includes focussed eccentric leg strength, leg lactate strength, a little upper body and midsection training. Supplement this plan with some running – 3-4 days/week – including 2-a-days – start at 5 miles, and work up to 8/9.

After Thanksgiving pivot to the plans in our Greek Heroine series. These are designed as day-to-day fitness for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (core) and climbing fitness (rock). Start with Mountain Base Helen.

– Rob

QUESTION

I have a date for SFAS February 27th. I am finishing up week 2 of Ruck based Selection. My plan is to finish is and repeat before I leave. Is there anything wrong with this plan? Other options? Thank you.

ANSWER

The issue would be overtraining … the plan is very intense. Best to complete the plan once, the 8 weeks directly before the selection.

Between now and starting the plan I’d recommend Humility.

– Rob

QUESTION

Looking to start a 45 day fitness challenge with girlfriend tomorrow. Ive used your plans to get ready for climbing trips (they were great!) But she’s a beginner. We have a gym membership but I don’t currently have the sandbags i used for the previous plans with you….any advice on which plan to use?

ANSWER

I’d recommend the MTI Relative Strength Assessment Training Plan or the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I’m extremely interested in the back country big game plan but have some questions about customization of the plan. I’m 27, I’ve back pack hunted for multiple years and do pretty good I feel, I work in the oilfield as a laborer and also own horses thus I do ranch work like bucking hay that keeps me in shape. However I work 6 and 1 sometimes with 12 hour days in the oilfield and have a wife and 2 boys that I try to dedicate my free time to, so the idea of not being in a gym is a huge help.

I was thinking of picking up the plan and doing the woman’s weights starting in December to prep for shed season/ any spring hunts where I won’t be packing near as much weight and occasionally using my horses. Starting june hit it super hard and go all in to prep for my big hunts in August, I want to be more prepared than previous years physically and continue that grows every year.

The problem with that physical preparedness arises when I bring in previous injuries. Between motorcycle and four-wheeler accidents and the occasional dumb luck injuries (surprisingly minimal from horses) I’ve got a body in pretty rough shape. 3 days after bringing my youngest son home I stepped off a flatbed doing hay and trashed my left ankle (7 months ago). A motorcycle crash beat my shoulder down pretty bad and I’ve dropped my draw weight to try to not ruin it any worse as I love bowhunting and can’t imagine not being able to shoot anymore. My right leg experienced a broken tib and Fib in a motorcycle incident that required metal rod and screws as well as taking my knee apart to pound the rod in. That injury was 9 years ago but I still cannot run, the impact from running just kills, my knee will swell up, my leg hurts right down to the bone and the next day I can hardly walk all on under a mile. This is the injury i hate most and that I need help working around to still come out fit and hunt ready.

I can pound the mountains with weight on my back day after day but trying to run is the game ender. I notice that the hunt plan requires a lot of running and so Im wondering if there is any substitutes that still work for this plan. Or if there is a custom plan you guys can put together that fits. I’ll take beat down drudgery if that’s what it takes, the other reason I mentioned the woman weight work out starting in December is to see how my leg and ankle handle it. I’d rather take the lighter work out and make it 8 weeks than go 2 weeks super hard and end up hurt from pushing it too fast.

Thanks in advance for reading through my mess,

ANSWER

I receive questions similar to yours frequently – either athletes with old/lingering injuries or more often, older athletes concerned about the effects of age, and my answer is always the same: “The Mountain Doesn’t Care.”

The fitness demands of a backcountry big game hunter are the same for everyone. As you know, the “mountain” and game don’t adjust their difficulty to your injuries or age or anything else. This means the physical demands are the same, and our programming is not designed around the individual athlete, but around the physical demands of the mission, hunt, or objective.

Also, the closer to your event/mission/hunt, the more “sport specific” you want to be for your programming. Practically for you, that means you want to ideally complete the Backcountry Big Game Training Plan the 8 weeks directly before your backcountry hunt or season begins.

This plan is intense, – too intense to repeat again and again prior to your hunt. You’ll overtrain.

The question for me is how can we build up your “base” fitness, being smart about your injury history, prior to completing this plan.

For you now, there are a couple ways we can go. You can complete the plan now – as you suggest using lighter loading and avoiding running, then step away from the plan for several months and do another programming, then step back in and re-complete it at full loading directly prior to your hunt.

Another option would be to pivot to the Backcountry Big Game Training Packet – which is 4 plans and 7 months of training designed to build your base for the final Backcountry Big Game Training Plan (last plan in the packet). The packet begins with the Bodyweight Foundation Training Plan – which is intense, but also a great place to start our programming. If you want to go this route, let us know and we can refund the plan you already purchased.

Running? The best, most transferable to the mountains, substitution for running is cycling or spinning. As you make the substitution think time, not distance … so if the plan calls for a 7-mile run, assume 9-minute miles and bike/spin for 63 minutes.

– Rob

QUESTION

Do you have a conversion formula of step ups = distance?

ANSWER

For time, at the same load, 50x step ups, in general, is about 400m. However, running is not the same as doing step ups – these are two different training modes altogether.

– Rob

QUESTION

Love your site and programming. I’ve started on the operator Achilles program. It’s been good, but at the start of week 3, going for 20 unbroken squats at 75%, I spasmed and near collapsed at rep 8, dropping the bar.

I am thinking it is a combination of poor rest between weeks and drinking during veteran’s day.

In any case if something like that happens, what is the proper continuation? To start the set over at 1, or at rep 9, or to adjust load, or something else?

Thanks for your time

ANSWER

Best is to complete all 20 reps … they suck. If need be “break” the reps – so rack the barbell, take 5 deep breaths, then get underneath and start again.

We’ve done this with a bazillion athletes – and the reason we complete the 1RM at the beginning is to individually “scale” the loading to each athlete. What this means is if you did the 1RM, then the percentage load for your 20 reps is doable. But, the 20 reps is not comfortable, and it takes some athletes a while to get used to the very uncomfortable feeling.

– Rob

QUESTION

Good morning, I’m currently a firefighter in Colorado and I’ve been looking through your website deciding it won’t program to try first. Do you have any recommendations for someone looking to get bigger and stronger and obviously trying to lose weight?

ANSWER

Our approach for tactical athletes is you should train sport-specifically for your job.

What I recommend for you is, to begin with our Fire/Rescue On Ramp Training Plan, and then proceed to the Big Cat series of training plans for fire/rescue. The Big Cat series of plans concurrently train relative strength, work capacity, chassis integrity, stairclimbing, and tactical agility for fire/rescue athletes.

Weight loss? 80-90% is diet related. Fix your diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

Note on these – there’s no caloric restriction. Eat until you’re full, just eat “clean”.

– Rob

QUESTION

I found your Leg Blaster workout on backcountry.com and am getting a lot out of it. I want to thank you for that and also ask what other exercises you recommend completing in the same workout. I live in Jackson and am getting ready for the ski season in the resort as well as in the backcountry. I would greatly appreciate your recommendation.

ANSWER

This close to the season, I’d recommend the 30-Min per Day Dryland Ski Training Plan.

– Rob

QUESTION

I get the need to abbreviate and for shorthand. Not complaining…. just want to make sure I understand what is being asked of me for my very first workout below from the dryland ski program:

ANSWER

Don’t over think it. See below in Red.

– Rob

Training:

(1) Touch Jump Touch with 15” Box

Max Reps in 60 Seconds (1x = every time feet touch the box)

So 60 seconds on TJT – got it! How many rounds?

“Max Reps” in 60 seconds This is an 1 time, all out effort assessment. Do as many possible in 60 seconds.

(2) Work up to 1RM Hinge Lift

Looked in various places on the site… what is RM? And where am I working up from?

“1RM = 1x Repetition Maximum. Start light and work up to the most you can lift for 1 rep. Here’s a suggested work up.

Start light and do 8 reps.

Add 20-30 pounds, do another 8 reps

Add 20-30 pounds, do 5 reps

Add 20-30 pounds, do 3 reps

Add 20-30 pounds, do 1 rep. From here keep adding weight and doing singles (1 rep) until you reach your 1RM.

What load to start? – 75 or 95 pounds if you’re new to the weight room or this exercise.

(3) Work up to 1RM Front Squat

Same here? Weight? # of reps???

RECORD RESULTS

See above.

No idea what the info below relates to:

(5) 10 Rounds

10 Sec Touch/Jump/Touch with 15” box

50 Sec Rest

“10 Rounds” = 10 times through. You’re doing Touch/Jump/Touch again to a box – same exercise as Part (1)’s assessment.

Set an interval time for 10 seconds and 50 seconds, or look at a clock with a second hand.

On “go” do 10 seconds of Touch/Jump/Touch, then rest for 50 seconds.

Do this 10 times total. You’ll be surprised how hard this is.

(6) Foam Roll Legs/Low Back

It’s frustrating when customers can’t understand a program they just paid good money for and leads to lower satisfaction out of the gate.

I’m sure you’ll get me on the right track.

Sorry about the frustration.

QUESTION

Going to be separating from the USAF in about three months here so I can take an 18X contract. I’m about halfway through the Ruck-Based Selection Packet (finishing up Fortitude this week) and was looking to finish the Ruck-Based Selection Plan by mid-May, assuming no serious gaps in training (fuck the holidays, man).

Now it looks like the recruiting office would be able to get me out the door by the early part of March if all goes well. If that’s the case, I would probably want to start Valor and then go directly to the Ruck-Based Selection plan, yeah? Alternatively, I could spend the extra couple months at home that it would take to finish Valor and Resilience before starting the Selection plan.

Based on your experience, should I take the extra time to train up for Basic, or just jump in ASAP even if I’m not at peak form? No matter what, I’m probably going to lose some conditioning in Basic but I was hoping Airborne and SFPC would be enough to get me back on track before SFAS.

Curious to know your thoughts. Thanks, and let me know if you need more info.

ANSWER

I always recommend guys with 18x contracts complete the Ruck Based Selection Training Plan directly before basis … knowing they will be overtrained for basic, and will lose some fitness there, and at airborne school, etc. Problem is no one is sure what type of time you’ll have to train on your own directly prior to SFAS – if any. Completing the Ruck Based Selection Training Plan before basic at least lets you know going in you’re solid, and plus, for most, there is are some significant and lasting mental/commitment lessons learned just completing the program, which you can call on when things get tough at SFAS.

So … set up your schedule so you finish the Ruck Based Selection Training Plan directly before basic – then crush!

Excited for you!

– Rob

QUESTION

I’m a 42 year old injury free former SEAL and current city firefighter. I’ve kept a decent balance of lifting with both Metcon and power principles and lifts and running and mountain biking. I have hit a rut and need motivation. I was looking at your “Green” Greek names plans. I have three kids in their teens and am busy so don’t have too much free time but I can make it. What do you suggest from your offerings – I want to be lean and mean again – still need the runs – they feel good.

Thank you

ANSWER

Options:

1) Humility – limited equipment, full-on programming. Would be a good break from the weightroom, and still push you.

2) Hector – the first in our series of Greek Hero plans for military athletes. Concurrently trains gym-based strength, work capacity, endurance (running/rucking), chassis integrity (core) and tactical agility. Our programming approach is unique, and this will add both variety and focus to your training.

– Rob

QUESTION

I am doing a GoRuck Challenge on May 26, 2018 and I am trying to plan out my training until then. I am a little over a week into the Fat Loss program and should be finished by mid-December.

My current plan is to do the following programs prior to the GoRuck event program (in order):

Fat Loss (currently doing)
Bodyweight Foundation
Bodyweight Build
357 Strength
GoRuck Challenge

Do you have any recommendations concerning anything that I should do different? Thanks.

ANSWER

I’d recommend replacing Bodyweight Build with the Military On-Ramp Training Plan.

– Rob

QUESTION

My partner and I have been following your Best Ranger training schedule since Week 1 starting in October. This is my first time attempting the event and I’m realizing how much strain, effort, and stamina it takes to work through this program. Our first goal is to make the tryouts for USASOC, which is why we’ve started the program now. They will only send a few teams.

That said, I understand the program is designed to start in the January timeframe. But our tryouts are January 8th. I am concerned that we will overdo our prep and hurt us in the long run for the competition by starting the program now. Do you have any advice for us? Is it just overkill to do this cycle twice? (Oct-Dec & Jan-Apr) Do you have a suggestion on a modified cycle to prep for the tryouts? My assumption is that we’ll have a 24-36 hour tryout with multiple events. Potentially similar to the mini-BRC events you’ve created in Weeks 4 & 8. Thanks for the help.

ANSWER

You definitely don’t want to do this twice in a row – overtraining would be an issue.

Couple options:

1) Stick with your plan and complete the full Best Ranger Training Plan prior to your tryout. If successful, pull back for 4-5 weeks and do different programming. I’d recommend Fortitude from our stuff – then drop back in and re-complete the last 8 weeks of the Best Ranger Plan directly before the Comp.

2) Use the 7-Week SFRE Training Plan for your tryout – it includes mini-events, APFT work, etc – but is not nearly as intense. Post tryout – complete the full Best Ranger plan.

– Rob

QUESTION

I’m currently in my 18th week of recovery from some pretty extensive knee and leg surgery. I had a distal femoral osteotomy, osteophyte debridement, and meniscus smoothing procedure done over the summer. Because of this I’m in a pretty prolonged recovery period (I’ve only been walking again for about 2 months), but over the last few weeks have been getting back into training in addition to daily physical therapy workouts. I’m writing because I’ve been using the lower body non-rehab program to train around my bad leg in an attempt to keep the rest of me in decent condition while redeveloping the leg as part of recovery. Problem is that the program itself is only 6 weeks long, I am not credentialed to do this programming myself, and I’m going to be recovering much longer than 6 weeks. I’m plugged in to SOCOM’s THOR3 program, so I have plenty of resources at my disposal, but the trainers are good with me using your programming until I graduate from physical therapy. That likely won’t happen until mid spring though, so I was hoping there was a plan or something you could recommend beyond simply repeating the injury program over and over again. If it was just a matter of a single repeat I wouldn’t bring it up, but we’re talking a few months here. Hope you guys can help with this. Thanks.

ANSWER

Couple options:

1) Move to the Post-Rehab Leg Injury Training Plan. Not sure if you’re ready for this yet – but I’d recommend it when you are done with PT and have been cleared to train.

2) Complete the Single Limb Strength Plan – You’ll need to be smart and use exercise substitutions to complete this plan – but as your recovery continues my sense is you’ll be able to do more and more. For work capacity stuff, think spinning, rowing to replace any sprinting/running in the plan. The good thing about this option is you can hopefully build/maintain strength for the rest of your body, and start building back strength in your injured leg in a controlled manner. Some exercises you may not be able to do … full 1-leg box squats for example with your injured leg …. what we’ve done in the past is increase the height of the box for the injured limb, or completed 1-leg hinge instead. One of the aspects of working with injuries is you may end up doing bunches of the same exercise again and again as you recover …. which is okay. I’m not concerned about keeping you entertained. Some of the upper body stuff from standing may also be a no-go … do them sitting. You’ve done our stuff enough now to be able to identify the intent of the exercise, and get creative/be resourceful with your exercise sub.

– Rob

QUESTION

Just picked up the sandbag Ethos program. Looks really good, I’ve previously done the GoRuck Challenge and GoRuck Heavy programs.

One question I had is in the training blocks, it may have 2 or 3 different “circuits” or evolutions. How much rest should be in between those segments?

In the rucking programs, a lot of times there would a ruck in between so I’d just roll right from the conditioning work to the ruck and back as needed.

I’m coming off some time off due to broken collarbone, so my thought was take the 5 min or so in between to regroup and as fitness comes back to cut it down.

ANSWER

We don’t program set rest between the “Parts” of the sessions, i.e. Part (1) and (2). Work through the session briskly, not frantically – we’ve found that after most individual parts, by the time you get out the next set of equipment and perhaps grab a quick drink, you’re ready to go. Overall, the sessions are designed to last 60 minutes – so if you’re taking 70 to complete them, you’re resting too much.

Don’t overthink it too much … flow with it and see how you do.

– Rob

QUESTION

I’m hoping you guys can help me out. I need a plan to get me back into fighting shape.

2017 was a bit of a nightmare for me and my health bore the brunt of it. The year started with my wife cheating on me, taking all my cash and skipping town then divorcing me. I was in a motorcycle accident in May, broke my hip, collar bone, ankles and a rib. I’ve been pretty sedentary since.

I’ll be heading to Afghanistan early next year with a PMC conducting mobile security ops, so I need to get back into shape.

I spent 8 years in the Army as an MP and Intel Collector. Always in great shape. Got out for a few years and worked a desk job. I was a trainer for a few friends and relatives and the local gym had me run a summer boot camp. I used to compete in Goruck and had a solid workout routine. But I’m almost 30 and never had this substantial an injury or been this out of shape since before I enlisted. I want to make sure I use this pre-deployment time effectively and do it right accommodating my injuries as they finish recovery.

Thanks for your help and insight.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan – this will kickstart your fitness.

Next, move to the Military On-Ramp Training Plan, then complete Urban Combat Pre-Deployment Training Plan directly before going downrange.

– Rob

QUESTION

I was hoping you could help me find a good shoe that would work well with the types of workouts you prescribe. Currently I’m in the middle of Hector, where short sprints and tactical work is mixed in with a lot of weight work. I’m looking for a shoe that lends itself well to both weight lifting and running distances similar to what’s prescribed in hector. I currently have recon trainers from 5.11 which I initially liked but over time they’ve started to give me some issues. What would you recommend for use during these more functionally based fitness routines? What about for a pure running shoe as well? Thanks a lot.

ANSWER

This is totally based on individual user preference.

The Reebock and Nike crossfit-inspired cross trainers will work for both the lifting and gym-based work capacity stuff. I’m not up with the latest on all the options … check out Rogue Fitness as they carry all these shoes.

My personal preference, and that of my most veteran lab rats, is to use Oly weightlifting shoes for the strength work, and then switch to another type of shoe for the work capacity stuff if it involves sprints (we’ll do burpees and box jumps in our oly shoes).

Here are what we recommend for Oly shoes: http://mtntactical.com/mti-endorsed-gear/adidas-powerlift-2-0-3-0-weightlifting-shoes/

Pure running shoes? I really like the Hoka One One or similar shoes with lots and lots of cushioning. Look at the Hoka One One Speedgoats or Cliftons (road). Right now, my favorite for both trail and road is the La Sportiva Akashka shoe: http://mtntactical.com/mti-endorsed-gear/la-sportiva-akasha-mountain-running-shoes/.

– Rob

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Mini Study: Inconclusive Results on Varying Energy Gel Dosage and Carb/Fat/Protein Supplement Recipe Mix for Loaded Event Performance

by SSD

Does loaded movement demand a greater or different event nutrition supplement than unloaded movement? This mini-study attempted to find out.

By Rob Shaul

BLUF

We conducted a mini-study to identify a recommended energy supplement dosage and/or recipe for extended loaded movement, but our results were inconclusive.

Background

Much research has been completed, and entire nutritional supplement companies created around developing optimal event nutrition for long, unloaded, endurance events such as ultramarathons, triathlons, and long road bike races.

However, in our review of existing research, we could find no research on the best performing event nutrition recipe and dosage for extended loaded movement.

First, a couple definitions.

By “event” nutrition we mean extended 2+ hour single mode or multimode events where the athlete is in some type of constant movement. Anecdotally and the research has proven, that nutritional supplementation during these long events improves performance.

With “Loaded Movement” we are referring to athletes whose sport or job requires them to carry backpacks/rucks and perhaps other equipment during these extended events. Few, if any, mountain and tactical athletes complete extended movement as part of their sport or work without carrying some type of pack/ruck with extra clothing, safety equipment, bivy gear, weapons/ammo, etc.

Anecdotally, we can feel that loaded movement at the same speed as unloaded movement demands higher muscular demand and cardiovascular rate. MTI has completed another mini-study on uphill movement which found that loaded movement increased caloric demand by 50%.

The most commonly used type of unloaded endurance event nutritional supplement is the energy gel. Multiple companies manufacture and sell carbohydrate-based energy gels including GU Energy, Hammer Nutrition, Clif Bar, and Honey Stinger. The recommended dosage for these gel products is 1 gel 5 minutes before, and then every 45 minutes for a long, unloaded, event such as a long trail run, bike ride, triathlon, etc.

The hypothesis of this mini-study was that because loaded movement demands a higher caloric and muscular demand, a higher carbohydrate dosage and/or a combo carb/fat/protein event nutrition supplement would perform better than 1 gel per 45 minutes recommended dosage for unloaded movement.

The “better answer” we hoped to provide mountain and tactical athletes with following the study is a research-driven recommended dosage and/or recipe for extended loaded events.

Study Design/Deployment

A small, quick mini-study is a great tool for us to accomplish several things before conducting a larger, longer, more involved study. First, we test the practicality and “churn” the testing protocols in the study. Second, mini study results can help us quickly identify obvious paths to follow with further research. Mini Studies are the primary tool we deploy for MTI’s Mission Direct Research.

The “mission-direct” emphasis of MTI’s research significantly impacts study design. Ideally, our mini-studies deploy elements that are practical and commonly used/experienced by our mountain and tactical athlete population. As well, ideally, our mini studies are simple enough that the same study can be completed by others, without special equipment, techniques, or expertise.

We worked closely with Roxanne Vogel, Sports Nutritionist at GU Energy, in developing the design for this mini-study. We had three questions going into the study design:

Question 1: What would be the nutrition supplement dosage and recipe variations?
To keep things simple we decided to use common, non-caffeinated energy gels and almond butter as our event nutrition supplements and conduct three trials.

With this mini-study, we wanted to test the effect of a supplement recipe that includes carbs, fat, and protein. To keep this simple, we decide on nut butter, and to keep it even simpler, decided to use Justin’s brand, Classic Almond Butter Squeeze Packs as we felt these could easily be carried and eaten by mountain and tactical athletes during loaded movement. Each 1.15 oz. squeeze pack contains a total of 190 calories with 160 calories from fat. Each pack contains 6g of carbs, 7g of protein, and 18g of fat.

Question 2: How would the event be designed to ensure the same amount of work was completed for every trial and how long should the event last?
We had two choices for event design: (1) loaded single mode, extended effort – either a ruck or step ups, at a specific pace, or; (2) loaded gym-based endurance effort. We went with (2) to facilitate completing the work inside and managing the nutrition feeding times and process.

I designed 3 separate gym-based endurance circuits which would be completed wearing a 25# weight vest. Each circuit would go for 45 minutes (135 min total work), with a break between to ingest the supplement.

To ensure the same work was done for each trial, I designed the circuits so each exercise would be completed for 3 minutes, and dictated how many reps of each exercise were to be completed in this duration. Below is the final design completed by the lab rats and supplementation schedule. As well, we mandated a 10 hour fast for each lab rat before each trial.

Events …. 3 Min Circuits, 5 Rounds, all wearing 25# Vest

****5 Min Before – Eat Energy Supplement

Circuit 1: 45 min

5 Rounds, 3 Min Each …
– 4x SB Pick Up & Carry @ 60#
– 20x 1-Arm KB Snatch @ 16kg
– 60x Step Ups @ 17″

****Eat Supplement between circuits

Circuit 2: 45 min

5 Rounds, 3 Min Each …
– 20x Sandbag Getup @ 40#
– 40x Keg Lift @ 40#
– 60x Step Ups @ 17″

****Supplement between circuits

Circuit 3: 45 min

5 Rounds, 3 Min Each …
– 20x Power Clean + Push Press @ 75#
– 5x Sandbag Clean & Run @ 60#
– 60x Step Ups @ 17″

Question 3: How would the nutrition supplementation for each trial be tested?
A previous study on event supplementation involved road cyclists who completed a 2 hour road constant load road cycle followed by a 20-minute max effort time trial. The “test” for the supplementation performance was the time trial finish distance. The further the finish distance in 20 minutes, the better the nutrition supplement performed.

We deployed the same methodology for this study. Our assessment was a 90 second, unloaded, 40-foot shuttle for reps, directly after completing the final gym-based endurance circuit. We assumed this short, hard, event would assess how much each lab rat had “left in the tank” at the end of the gym-based endurance event. A higher number of 40-foot shuttle reps would identify which supplementation was most effective.

Results/Discussion

Three veteran MTI Athletes (myself included) served as study subjects and completed the study trials over the course of 3 days. Each lab rat wore a Suunto Ambit 3 fitness watch and heart rate band to measure the total caloric burn for each trial. The results are below.

This mini-study “test” of supplementation performance was the number of shuttle run reps completed after the 135 minutes of gym-based endurance. The idea was this event would test what was “left in the tank” for each athlete and thereby identify which supplementation dosage/recipe was most effective.

However, there was no significant difference in shuttle reps completed between trials.

Why not? Most obvious answer is a flaw in the study design. Specifically, either the gym-based endurance event was not long enough to take the subject to nutritional depletion, and/or the 90-second shuttle sprint duration at the conclusion was too short to identify a difference in supplement performance. Perhaps the test event – 40-foot shuttle reps – was poor choice to assess nutrition performance, or we should have extended the test time to 5 or 10 minutes.

Perhaps another reason no significant difference was seen is that the body can only absorb so many calories per hour, thus the extra supplementation in Trials 2 and 3, though consumed, could not be absorbed and used by the body for fuel. During the study research, we found a wide variation of answers and recommendations to this question with most ranging between 100 and 300 calories absorbed per hour. Complicating this is that individual athlete size and weight, and supplement form (liquid, solid or gel) all make a difference and how many calories are absorbed.

Finally, we did not complete a trial without supplementation. Doing so we’d expect to see decreased performance in the shuttle rep performance. However, because this trial was not completed, we’re not sure how much, if any drop, there would be.

Next Steps?

The lack of any concrete results from this mini-study leaves us somewhat at a loss on how to proceed next. Here are some initial thoughts:

– Perhaps we could re-complete the study with extended loaded movement duration beyond the 2.25 hours we did complete to ensure nutritional depletion. Anecdotally I can report that this overall event was no joke – and I doubt few of our other lab rats could have completed it. The muscular hit to the tactical chassis (legs and core) was significant

– Perhaps we could repeat the trials (40 foot shuttles for reps), but extend the final assessment to 5 or 10 minutes. This perhaps is the most obvious change. Anecdotally, I can report the 90 second effort was not easy, and going much longer would have turned the shuttle sprints into shuttle slogs – but perhaps this would better assess the remaining “fuel in the tank” for each athlete and thus, the effectiveness of the nutritional strategies.

– Perhaps we could complete a single mode extended event (ruck) rather than a gym-based, multi-mode event. A 2.5 hour ruck would have likely been easier.

– Perhaps we could change the supplementation recipe and form being tested – liquid over gels, for example. We had considered, this, but the manufactured recommended liquid consumption for several of the existing energy shake mixes were beyond what we could have reasonably consumed during the trials.

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

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MTI’s SCRUM is different.

When and Where?

Costs?

Who should apply?

SCRUM Topics

Your takeaways:

Our takeaways:

How do I apply?

Questions? Email rob@mtntactical.com

********** Deadline to apply is 1800 MST, Friday January 5, 2018 ****************

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1. Barbells + Bumper/Iron Plates (Iron 5s, 10s and 2.5s)

2. Simple, Moveable, Racks

3. Dumbbells/Kettlebells

4. Sandbags

5. 20x24x30 Inch Plyo Boxes

6. Step Up Benches

7. 25-Pound Weight Vests

8. Pull Up Bar

9. Climbing Ropes

10. Backpacks/Rucks

11. Programmable Interval Wall Timer

12. Lots and Lots of White Board Space

Honorable Mentions

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National Defense, Military

Homeland Security, First Responder, Wildland

Mountain

Nutrition/Fitness/Health

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BLUF

Background

Study Design/Deployment

Results/Discussion

Next Steps?

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Deadline to apply is 1800 MST, Friday January 5, 2018 ******