La Sportiva Akasha Mountain Running Shoes

by SSD

By Rob Shaul

For a couple years years now I’ve recommend Hoka One One running shoes to MTI athletes. Hoka has lead the needed industry running shoe design change away from punishing minimalist footwear toward enthusiastically cushioned running and trail running shoes.

I’ve purchased and tried many of the Hoka offerings and earlier this summer thought I had settled on the new Hoka One One Speedgoat as my go-to trail running and mountain movement footwear.

However, at the urging of MTI Athlete and professional mountain guide, Brenton Reagan, I purchased and tried La Sportiva’s entry into the heavily cushioned running shoe category, the Akasha.

All of the Hoka One One offerings I tried, even the Speedgoats, had flaws. Overall, I found the Hokas to be fragile – the soles and uppers shred fast for off-trail uphill hiking and downhill running I do a lot during training.

Also, side-hilling in the Hokas sucks. I came to expect blisters on any bushwacking hill traverse.

Finally, traction is suspect. The Speedgoats are the best Hoka’s for traction, yet, but still their traction on rock especially, is not solid.

I’ve owned several styles of La Sportivas over the years, and found La Sportiva shoes to be bomber.

Traction? the Akasha’s include both hard rubber in the well-worn areas on the forefoot and heel, and sticky rubber for rocks in the rest of the sole. They significantly out-perform the Speedgoats.

The Speedgoats have more cushioning than the Akasha’s, but not enough to make up for their suspect performance off trail. The Akaska’s have ample cushioning even for my nearly 50-year old ankles and knees, and perform awesome off trail.

I spent several weekends this summer high in the alpine deer scouting in the Akashas, and liked them so much I wore them backcountry bowhunting this Fall for both mule deer and elk.

Not only did the Akashas perform on the off-trail approaches and stalking, but also on the heavy pack outs after I’d killed my game inlcuding a long, 6.5 mile sufferfest with a 90# pack full of boned-out deer and gear, and a 8 miles total of trips back and forth packing out elk meat.

I doubt La Sportiva would endorse using this mountain running shoe for heavy loads like this – but they work and I wouldn’t hesitate a second to use my Akaskas for ruck run training up to 75#.

Overall, a great piece of gear.

What is MTI Endorsed Gear? This is gear we purchase and use ourselves, and can vouch for. MTI has no secret endorsement deal with the endorsed gear manufactures to publically endorse their product. We are not given the gear – we purchase it.

Want More? Click HERE for a list of all the MTI Endorsed Gear.

 

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Packet Focus: Canadian Special Forces Entry Test and CSOR Selection Training Packet

by SSD

By Charles Bausman

The Canadian Special Forces Entry Test and CSOR Selection Training Packet consists of two plans to prepare you for the two phased selection process for entry into the Canadian Special Forces Regiment (CSOR). The plans are sport specifically designed to prepare you for the demands of each phase. The first is the CSOR Fitness Gateway Test, which assesses your overall fitness over a period of two days. This is scheduled like a normal physical fitness test along with multiple interviews with CSOR personnel. You must do well in this portion in order to be invited to attend the CSOR Selection.

The CSOR selection is a land-based selection with a emphasis on rucking, running, and total body fitness as it relates to military tasks. The details of the course are mostly unknown, but we are confident that the CSOR Selection Plan will effectively train you to be successful at whatever the cadre may throw at you.

See details for the two plans included in the packet.

PLAN #1: Canadian Special Operations Regiment (CSOR) Fitness Gateway Test Training Plan
The assessment is conducted over two days, and must be successfully completed in order to attend the CSOR Selection Course. The Fitness Gateway Test encompasses several different fitness requirements – your best efforts are mandatory in order to be invited to CSOR Selection. The Fitness Gateway Test is as follows:

Day 1

  • Beep Test
  • Max Continuous Push Ups
  • Max Continuous Sit Ups
  • Max Continuous Pull Ups
  • Combat Swim Test

Day 2

  • 13km Ruck @ 35 kg ruck, then immediately…
  • 100m Casualty Carry

The training program deploys the CSOR Fitness Gateway Test events on Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions.  In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.

Complete this plan 6 weeks directly before your CSOR Fitness Gateway Test date. Week 6 is a deload week.  Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.

Following successful completion of the Fitness Gateway Test and the other associated interviews, the soldier will be invited to attend CSOR Selection at a later date.

PLAN #2: Canadian Special Operations Regiment (CSOR) Selection Training Plan
This is a 6 day/week training program. To successfully complete this program you’ll need to make training for selection a priority during your work day. The specific fitness requirements of the CSOR Selection are mostly unknown, but we do know that it is a land based selection, with the assumption that it will include a high volume of rucking and running. This plan will improve your speed over ground for rucking and running as well as overall durability to set you up for success at selection.

You’ll ruck 2 days/week and run 2 days/week. It also includes:

  • Extended, multi-modal work capacity events
  • Focused Grip strength training.
  • Bodyweight Calisthenic Work
  • Lower Body strength development
  • Sandbag Getups for work capacity, mental toughness, and core strength
  • Intense chassis integrity training for durability

ASSESSMENTS
The plan includes 3 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

  • Work Cap Assessment – 10 min Sandbag Getups @ 80# for reps, 2x Multi-mode Work Capacity Effort
  • 10 Mile Heavy Ruck for Time – 35kg Ruck, 4kg Rubber Rifle or Sledge Hammer
  • 6 Mile Run for Time, shorts and t-shirt

Questions?
Email coach@mtntactical.com

 

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Quiet Professional: On Professional Reading

by SSD

By Rob Shaul

I suggest four distinct professional reading categories:

1) Wisdom Literature

This is the philosophical, foundational ideas and thinking quiet professionals need to keep us grounded and reset efforts when our foundation gets “squishy” or when we feel spiritual unease. Ideally, we read snippets of this daily – and often from a narrow 1-3 texts or books where each page carries an important grounding lesson or message.

My go-to wisdom literature is stoicism. Others commonly use religious texts like the Bible and Koran, or famous personal leadership works like Covey’s 7 Habits of Highly Successful People.

In my experience, all wisdom shares these attributes: specific guidance for day-to-day living, lessons on humility, and no escape from personal responsibility.

My personal wisdom literature reading bounces between these:

– Art of Living: The Classical Manual on Virtue, Happiness, and Effectiveness by Epictetus and Sharon Lebel

– The Emperor’s Handbook by Marcus Aurelius

– Man’s Search for Meaning by Viktor Frankl

– Do the Work by Steven Pressfield

– Turning Pro by Steven Pressfield

 

2) Job/Career-Specific Technical Literature and Publications

This type of professional reading includes both classic textbooks and volumes, as well as the more recent books on new theories procedures and current technical publications, magazines, blogs, websites, etc.

This is the reading professionals do to ensure they understand the agreed-upon foundational principles of their job/career, as well as the latest thinking and theories.

In my world as a Strength & Condition Coach, my go-to textbook is Science and Practice of Strength Training by Zatisiorski and Kraemer.

Books with theories and approaches that I’ve deployed with success include: 

– The Strength Coach’s Playbook by Joe Kenn

– Athletic Development by Vern Gambetta

– Advances in Functional Training by Mike Boyle

– Bigger Faster Stronger by Greg Shepard

– Practical Programming by Rippetoe and Baker

– Newhall: A Tactical Analysis by Mike Wood

– Left of Bang by Patrick Van Horne and Jason Riley

Blogs, websites and current publications are also important sources of technical literature and reading which help quiet professionals keep up with the latest thinking in their occupations. Monthly I review the scholarly and other publications produced by the National Strength & Conditioning Association, as well as other similar organizations. I also read Men’s Health, Men’s Fitness, Outside Magazine, Powder, Climbing and other media which can sometimes include ideas and techniques we can deploy with our athletes and in our programming.

While everything you read in your Wisdom Literature list is valuable, the same is not true for the Job/Career-specific Technical Reading. At least in my world, a lot of what is produced is regurgitated or flawed somehow. Over time I’ve developed a ruthless “bullshit” filter and am able to quickly identify ideas and new approaches that have merit.

The Arete post we produce each week as part of our newsletter, Beta, links to several blogs and websites in the mountain and tactical worlds which are technical sources for our athlete population. These include policy, current event, tactical and gear information.

 

3) Career-Specific Leadership, Case Study, Biographies, Histories

Little of this type of professional reading is produced in the strength and conditioning world, but there are volumes of valuable resources here in the tactical and mountain professional worlds. This reading is in the form of books and can include biographies, histories, and case/study/event books.

On the tactical side, examples include:

– Dereliction of Duty: Johnson, McNamara, the Joint Chiefs of Staff by HR McMaster

– The Generals: American Military Command from World War II to Today by Thomas Ricks

– Black Hawk Down and Hue 1968 by Mark Bowden

– Young Men and Fire by Norman McClean

– On Killing and On Combat by Dave Grossman

On the Mountain Side, examples include:

– Into Thin Air by Jon Krakauer

– Endurance: Shackleton’s Incredible Voyage by Alfred Lansing

– Touching the Void by Joe Simpson

– Accidents in North American Climbing, 2017 by American Alpine Club

Last year we asked the MTI Community for professional reading recommendations under this category. Click HERE for the suggestions. Athlete types include Military, LE, Fire/Rescue (urban), Fire/Rescue (Wildand), Alpinism, and Backcountry Skiing.

 

4) Expansion Literature – Non-Fiction

This is the non-fiction reading quiet professionals do outside their career field to help keep abreast of this fast-changing world we live in, as well as foundational works and latest thinking in other areas. I call this “Expansion” literature as its goal is to help break out of our own career fields and diversify our experience and thinking.

Note this is non-fiction reading. While reading great fiction can also “expand” our personal lives, I consider fiction reading entertainment, not personal leadership or development. You may disagree!

Last year I posted 11 Must-Reads which highlighted specific “Expansion” literature I recommended for others. This list included a biography of Elon Musk, book on the growing power of networks, book on mental fitness, and Sapiens – a Brief History of Humankind.

 

Questions? Email coach@mtntactical.com

Comments? Please enter your comment below.

 

 

 

You Might Also Like This Essay What does it mean to be a quiet professional?

 

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Arete 9.21.17

by SSD

Military
Reflections on Wars in Iraq and Afghanistan, Small Wars Journal
McMaster on North Korea: ‘There Is a Military Option’, Defense Tech
Marines want integrated suppressors, Marine Corps Times
Russia May Send 100K Troops to NATO’s Borders, Defense Tech
US has launched ‘more than 100 strikes against AQAP’ so far this year, Long War Journal

Homeland Security/Terrorism
Terrorism in the smartphone era, 16 years after 9/11, Brookings Institute
Rethinking political Islam, Brookings Institute
DHS funds national consortium to develop better methods for fighting criminal activity, Homeland Security Newswire
Border Security Is Tougher Than Ever, DHS Report Finds, In Homeland Security
No internet? No problem: Improving communications during natural disasters, Homeland Security Newswire

Mountain
The Country’s Most Beautiful Mountaineering Route, Outside Magazine
Painter Rachel Pohl Talks Balancing Reality and the Conceptual in the Mountains, Backcountry Magazine
Volcano Voyage: Skiing the PNW’s most recognizable peaks, Free Skier
Life Lessons from the World’s Most Extreme Cyclists, Outside Magazine
The Best Job Hunting Website for Skiers, Powder

First Responder
House Approves Firefighter Cancer Registry Act, Firefighter Close Calls
Colorado Springs Police Looking for ‘The Mad Pooper’, Law Enforcement Today
Virginia State Police Launches Abbreviated Academy Program, Officer.com
Boots on The Ground, Eyes in The Sky, Officer.com
Rain and snow affect some fires in the Northwest — but not all, Wildfire Today

Gear
To Get an Early Look at Next Year’s Ski Gear, Head to Chile, Wired
Meet The Adventure-Ready 4×4 Winnebago Sprinter, Gear Junkie
Honnold, Chin…Maggie Rogers? TNF Releases Jacket With Musical Experience, Gear Junkie
A Climbing Editor on the World’s Best Climbing Gear, Outside Magazine
The ADV80: The Pinnacle Bruiser of Custom Land Cruisers, Tactical-Life

Nutrition/Fitness
Tricks from 9 Pro Athletes for Eating Well on the Road, Outside Magazine
9 Factors That Influence Testosterone Levels, Mark’s Daily Apple
Why Age Is Only A Number, Breaking Muscle
Lighters Days vs. Complete Rest, Ross Training
Get Up, Stand Up! NY Times
Gut Bacteria May Play a Role in Weight Loss, NY Times
Is This the Hardest Race In the World? Men’s Journal

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Advice to My Younger Self: Language School

by SSD

By Jay Huwieler

You are embarking on perhaps the most mentally-taxing endurance event in the U.S. Army – 63 weeks learning a Category 4 language at the Defense Language Institute (DLI) in Monterey, CA. No, it won’t be physically tough, and graduating won’t earn you the same respect among your peers that Ranger School would, or getting selected at SFAS. No, in fact graduating will go by virtually unnoticed – there won’t be a tab to wear, or a creed to recite, or a bumper sticker to display on your truck. But what mountain and tactical athletes will immediately recognize, will be just how much of the journey is mental. You’re going to climb your own mountain, by yourself without a partner, where attitude will matter as much as aptitude or altitude. Those 63 weeks will require the most discipline, mental clarity, and just-plain-stubborn refusal to quit that you’ve ever had to demonstrate in your life.

And here’s the secret – you’re going to have to nearly fail out. Twice. You’ll survive by less than 3 percentage points on a test your instructor expects you to fail. You’ll get recycled back to the beginning with a different class and you’ll have to go through it all over again; forget 63 weeks – now you’ll spend a total of 94 weeks giving maximum effort, and never once will the dopamine-reward system ever trigger; for those 22 months, you will never feel success, because you will never know if you’re meeting the standard; the instructions at the beginning will be “start pushing, Soldier – you’re done when you quit.” Spoiler alert: You will refuse to ever quit. 

Ultimately, you’re going to pass with one of the best performances among anyone at the school house during your cycle. But you’re going to have to make three critical mistakes early in the course, and you really will be on the cusp of total, abject failure, until you learn one critical lesson in life. You’ll internalize that lesson and you will carry it with you all the way up to the day you respond to an open-call for essays on MTI’s website. This is how it will happen:

 

The first mistake you will make: resting on your laurels

You’ll convince yourself that because you’ve done something similar before and were really good at it, then you’ll have an advantage now; no special prep will be needed. When the first three tests are easy for you, you’ll take that as confirmation that your conviction is prudent. However, your “strengths” will prove to not be strengths at all – they’re a convenient cover for the underlying truth, that you aren’t developing mental infrastructure, nor awareness of how best to keep developing past your current plateau. When the academic tests finally outstrip your previous learning, your peers will meanwhile have in place hard-learned and robust mental tactics, techniques, and procedures that have evolved to meet the current challenge. You will go from being first in the class to literally dead-last. It will happen with shocking speed.

 

The second mistake you will make: comparing yourself to others

They’re going to make it look so easy. Maybe the bell curve is unnaturally slanted, and they’re all just gifted? But then the second possibility will occur to you – maybe they aren’t above average; maybe they’re par for the course, and it’s you that is below average. Is it possible? You’ll start telling yourself they represent the standard. Your best will look substandard. You’ll start telling yourself that it wouldn’t really be your fault if you failed — “just look at how freakishly good you have to be at this just to be average … hell, in hindsight, I’ll probably realize I never had a chance to begin with…”    

Stop it. Stop it immediately. It doesn’t matter how you rank among them right now. Blow them off and keep going. Keep. Going.

 

The third mistake you’ll make: rehearsing why you couldn’t, instead of practicing how you could

You’ll meet another Soldier who is months ahead of you in his own course, yet he will be barely hanging on, passing the standard by a mere fraction. The moment he senses your struggle, he’ll try to seduce you with his. He will have a well-rehearsed narrative about how the program is unfair; how ‘they’ don’t have any credibility anyway; everything they teach is wrong; he’ll tell you that ‘no one could possibly do it; this place is a joke,’ ad nauseum. He will proceed as if spreading his own litany of loss will make it as true as spreading the gospel.    

Get away from him. Now.

He is rehearsing why he couldn’t be expected to succeed. Every job, every test, every place has hoops that must be jumped through. As foolish as they seem, you have a choice: jump through them, laugh to yourself for half a second, and then move on, or refuse to jump. This Soldier is going to refuse to shut up and jump; instead, mentally he’s still waiting just in front of the hoop, for everyone – anyone – approaching the hoop who will listen, so he can tell them how stupid the hoop is, how unfairly it was designed, how no one should have to jump it, how useless it is, how … how about you blow him off and keep going. He will rehearse why he couldn’t. You need to get down to the tough, dirty, unglamorous and uncomfortable job of practicing how you can. You don’t get a slot in the toughest Army schools by telling the Cadre how stupid their test is; you get a slot by doing the pushups, the sit-ups, the distance rucks and runs when no one is watching, and no one cares if you show up to compete or not. Whether it’s sports, or combat, or life – you will have to put in the work to get the results. Period.

 

The life lesson you’ll have to learn to grow and succeed: self-reliance

The final test to decide whether you stay in the program, or you fail out and get sent home will be on a Monday morning. On the Friday afternoon before, you will find out that one of your classmates has been recycled and won’t have to face the same test. She was on the ropes the same as you, but she will be given a chance to start over again and will not have to face that final test. Not you. In fact, you will learn that the lead instructor only had one slot to give away for a Recycle, and she decided that you were not worth saving. The other Soldier was assessed to have a future and was worth helping, but you were deemed beyond help. You instructor – your mentor, your coach – is going to give up on you, and is going to abandon your corner before the fight is over.

My best advice to my younger self: fight it out anyway. That final 48 hours, you’ll be tempted to rehearse thoughts of “Should have”, “could have,” and “would have.” But instead, you’re going to arrive at an inalienable truth about the human condition: The only person who will ever fix your problem, is you. When it’s time to start kicking down doors and punching personal demons in the throat, “Should-could-would” is over with; and no one can convince yourself of that fact, except you. 

 

What you’ll leave with by the time you graduate: zì lì gēng sheng, or “Self-reliance.”

In the Chinese language, there is a four-character aphorism, 自力更生 (zì lì gēng sheng). It means “regeneration through one’s own efforts,” or “Self-reliance.” You’ll discover the phrase by accident one night while you’re reading, but you’ll instantly recognize it for what it is. Your entire growth as a Leader over those 94 weeks will be summarized in those four characters, and over the next decade, you’ll say it to yourself every time you need reminding of how tough leaders, good teammates, and extreme athletes overcome the insurmountable: self-reliance. zì lì gēng sheng.

 

About the Author
Jay Huwieler is an intelligence analyst in the US Army. He enjoys writing, computer science, and hiking. For more, visit his foreign affairs, security, and tech blog at www.huwieler.net

 

You Might Also Like Advice To My Younger Self: Ranger School 

 

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Q&A 9.21.17

by SSD

KUDOS ON HUMILITY

“Just wanted to give you and your team kudos on Humility. After completing it the first time last summer, it sucked so bad I swore I would never do it again. Well after being at NTC for a month not doing any PT I decided I needed to get back in shape once I got back. After completing it a second time I can still say it really sucks. Yea it did bring my 2 mile time down to a 13:15 from a 14:17 in 4 weeks, but the real magic was how much my endurance improved. I can now keep a 7:00 to 7:30/min pace for 4+ miles with ease. My Commander even noticed how much I improved on our weekly Monday 5 mi runs. I won’t say I enjoyed it, but damn did it work wonders. Just completed week 2 of Big 24 and can’t wait to see where that takes me. Thanks again.”

QUESTION

First off, I want to thank you for putting all of the great workouts together. I signed up for the monthly subscription and my only complaint is that there’s so many to choose from! That’s a good bitch. Lol

I tried searching the site but couldn’t find a recommended protein powder. After I finish Vodka, I’m going to try the Hypertrophy program. So I was looking for a protein powder/ shake for the pre and post workout.

ANSWER

In general, we don’t recommend supplements. Real food is better.
But if you insist, I’d recommend simple EAS whey protein powder you can get from amazon.
– Rob

QUESTION

Just signed up for the athletes subscription and needed some help identifying what plan plan of attack should be.
I go to Air Assault school in January, and then home for two weeks and then right to mountain warfare school. I want to get started getting in shape next week. I have already completed your on ramp program ( older version) two months ago.
Any advice!

ANSWER

Roll into the plans in the Greek Hero Series, beginning with Hector.
Six weeks prior to Air Assault, complete the Air Assault School Training Plan.
If you have any break between Air Assault and Mountain Warfare, complete what you can of the Afghanistan Pre-Deployment Training Plan.
– Rob

QUESTION

Active duty Infantrymen. I’ve been a subscriber for over a year and been working through plans here and there as the training schedule permits. I’m about to finish Humility next week and feeling real good about the results. My goal is to hit the entire virtue packet in order by March or so.

My question is for my father. He’s 59 years old, 5’10”, about 245lbs, and generally unfit. He’s a high school teacher so he spends plenty of time on his feet, but it’s mostly stationary. His main physical limitations is a lower tib/fib fracture he suffered almost 30 years ago that prevents him from running, jumping, and generally anything high impact. Walking under load should be okay once he’s conditioned.

He’s interested in fitness, losing weight, and getting into shape, but isn’t quite sure where to begin. I haven’t been much help because most of my PT experience has running as a central piece. Looking through several of your plans, most of the entry level plans use running as the primary cardio/work cap piece.

Given his age and physical limitation, do you have any plans appropriate for him? How would he best progress from entry level to a solid fitness base? Within those plans, how do you recommend getting around the running/jumping element? And generally, if he were to continue and work into your SF45 series or other regular fitness habit, what exercises would you recommend as main workarounds for running?

Thanks for your time. I’m looking forward to kicking off Fortitude in a couple weeks.

ANSWER

I really don’t currently have a program for de-conditioned athletes, or for someone in the age range much beyond 55. I receive quite a few notes like yours for older athletes and/or overweight athletes, etc.
What I’d suggest to start is the Bodyweight Foundation Training Plan. A good thing about this plan is it deploys an initial assessment, and then progressions based on the assessment results. In this way the plan automatically “scales” to his incoming fitness.
For the running in the plan, have him fast walk with a 25# pack. I would say his running limitation based on a 30 year injury seems suspect. 55 is too young for this type of limitation. (I’m 49 … )
– Rob

QUESTION

A friend put me onto your website and I’m intrigued by your training plans.  I’m not an “ultra” athlete but I do prefer to run longer trail runs and compete in a few shorter trail events every year (25ks or similar distance).  I’ve been doing CF for the past 1.5 years and tried to run my last 25k with little or no running training (just CF) and it didn’t work out that great.  I finished but I wasn’t prepared as I had been when I did only running training. I’ve since looked for CFE programs and have found one, but I don’t find that the CF programming is really in line with the running.  My box mostly follows CF.com for its workouts, so it is “constantly varied” and I’m finding that difficult to fit into a running schedule.
My box has open gym periods, so I was hoping to fit in your strength workouts during that time.
My primary question for you is: will this program be the right amount of training for a 25k trail race?

ANSWER

Since you haven’t been running, you could start with the final 5 weeks of the Running Improvement Plan, and then move to and complete the Ultra Pre-Season Training Plan.
On it’s own, the Running Improvement Training Plan won’t prepare you well for a 25K race. The Pre-Season Ultra Plan will – but take a look at the plan and the initial weekly mileage and decide whether you can do this or are willing to suffer the soreness to do it ….
– Rob

QUESTION

I had a questions regarding an eye opening workout I participated in last week, and adjusting my priorities as a result.  I’ve been seeing decent gains in my strength over the last few months, training for strength 3x weekly (closing in on double bodyweight deadlift and 1.5x front squat, numbers I’ve never been remotely close to).  I’ve been coupling this with moderate pace running and swimming on the other days during this time, really just for maintenance.  I’ve gained some weight, which is undesired and admittedly due to crappy diet during this time.  But last week I did a workout at work that consisted of multiple sets of burpees and lunges, and was crushed by it.  I was surprised and disappointed a bit.  I feel this is an indicator that I need to focus more on work capacity.  However I am enjoying the strength gains and would like to see those continue, albeit at potentially a slower rate.  With that said, what plan might you recommend?  After looking around the site, I thought Valor may be a good option, but obviously your advise is most welcome.

ANSWER

Yes on Valor.
– Rob

QUESTION

I did Military On Ramp and I’ve got two weeks left in Humility. Love the stuff you guys put out, way better than what I’ve done in the past / trying to develop my own programs. Also, 7 weeks is about the right length of time before a certain pattern starts to get boring.

I’m planning on starting Fortitude next – should I drop the long run from the 10 miles in Humility to the 6 miles Fortitude starts with, or just keep progressing? I can see how it would make sense to cut down to six miles and build distance back up at an increased pace, but you’re the pro. If it is relevant, I ran Humility #25 at 10:53/mile.
Again, love your products and looking forward to continuing them. Thanks in advance for your guidance.

ANSWER

Do Fortitude as prescribed. Drop down the run.
– Rob

QUESTION

I have been doing military athlete off and on when I could as a TACP for the last five years. Recently i was told i have a torn labrum. Since then i have been trying to maintain a strength workout program and strong cardio as that is really the only time i don’t have pain in my right shoulder. I have since cross trained but have let my physical training slip off the deep end. I am awaiting surgery for my shoulder until the end of my training in a year or two. Sadly i can’t fall behind. I really want to be able to stay physically fit as best as possible. What are your recommendations for programs to use in the mean time. I know i am not 100% but i have been able to work through the pain but it has slowly creeped up on me. My running has slowed and my strength has dropped significantly. Coming from TACP i refuse to give up my physical work. Any help is appreciated.

ANSWER

I’d recommend you start back with the Military On-Ramp Training Plan, then roll into the plans in the Greek Hero Series, starting with Hector.
Do the best you can with your shoulder.
– Rob

QUESTION

For a bit of some background:
I would consider myself in reasonable shape.  I’ve been a reasonable athlete (cyclist, boxing, weight lifting) my entire life, but now heading towards 44 years old, I am slowing down.  I would say I am more of a power athlete and less of an endurance athlete but my sports require endurance.  I am 5’ 11” and 188 lbs.  At 170 lbs, I would be serious fit as I carry a fair amount of muscle in the legs, chest and back.  For exercise,  I rock climb a few times a week in the gym (usually around 10 long routes, top rope or lead) and do 2 1 hour long HIIT works on Tuesday / Thursdays.  I did Rainier last week but did a day rest rest between Muir and the summit (felt strong the entire climb), however I am not much of a runner.  I also have 5 day climbing / hiking trip planned on September 13th in the Enchantments that will interrupt my training a bit.

I am looking at the MOUNTAIN BASE HELEN workout program as a good place to start, but I had some questions. Should I get to the point where I can run 6 miles reasonable well before engaging in this program or should I just run what I can?  I think I can handle everything but the running at this stage of the game.  Although my recovery might be tough on the 6 days / week over the 6 weeks.  I this a good place to start?

My goal is continue to develop my fitness as I enter fall rock climbing and head into next year’s alpine season.  I am certain I the works outs will slow as I enter December / January timeframe due to schedule, so I figure continue fitness well into the fall, maintain what I can during the winter with some periodization and then kick it back up heading into the spring.

ANSWER

I’d recommend you roll into Helen. Don’t cut down the run distance – run/walk if necessary. As you know, most mountain sports have a significant endurance component. Might as well get on it.
– Rob

QUESTION

Just finished day 1 of back country big game program and wanted to proactively check in on some knee discomfort.  3/10 located outside lower edge of knee cap area (see photo) which started in around 15min of the step ups.
This same area does hurt me after hauling heavy loads in the mountains so its obviously touching on the same area of issue (it bothered me for a couple weeks last fall after hard hauling for 3days).  My intention is to work through it unless it gets progressively worse but I wanted to check in if there are any suggestions or warnings I should be aware of.  I don’t want to make things worse if I need to instead back off and do something else to work on my knee.  I am sure this isn’t an uncommon issue you come across so I’m asking early.

ANSWER

I’m not a doctor or a physical therapist can’t offer remote medical diagnosis or advice.
One thing to consider is the upcoming hunting season …. which won’t wait for your knee to feel better. The mountains don’t care.
Also, my guess is the first thing a doctor or PT will ask is “what made you’re knee hurt?” and after you answer they’ll say, “stop doing that.”
I’d recommend doing your best to manage the pain – ibuprofen, brace – through the training/season and then get it looked at after the season.
– Rob

QUESTION

Reaching out for assistance in a training plan. I’m a Marine stuck behind a desk 8-10hrs a day in support of MARSOC Operators. I’m coming off a lower back injury and a number of months with little PT due to the injury. I have a disk that is somewhere around 25% out of place, but all the Physical Therapist have said all we can do is mitigate it and not fix it.

Trying to keep my career on track I have a number of goals I need to train for and finish out my 20yrs. I have 6 yrs left.

1: I need to prepare for the Combat Fitness Test in November. 800M run, Overhead Ammo Can Lifts, and a Short speed/endurance course.
2: 21 October 1 day Hike and shoot in the hills of Gretna, VA
3: January 2018, Mammoth Sniper Challenger, 3 days near 40miles of Hiking and shooting, in Blakely, GA
4: February 2018, 2 day Hike and shoot in Clinton, SC.

I will be continuing to shoot matches or conduct training on most weekends. During the week I need a program to fit around the hours I am in the office. We have trails on base, but it is pretty flat here. Gym is pretty nice as we’re MARSOC.

I would greatly appreciate your advice as I intend to fully improve physically this year after the beating my body took last year barely passing the PFT after only a 1-2weeks of preparation coming off the injury at the end of the PFT season.

Thank you in advance as I look forward to getting some info back from you!

ANSWER

I’d recommend you start our stuff with the Low Back Fitness Training Plan. This plan will help you build back your low back strength/fitness and confidence in your back.
4-Weeks out from your CFT, complete the USMC CFT Training Plan.
After your CFT, complete the Military On-Ramp Training Plan, and then drop drop into the Greek Hero Series of plans, starting with Hector. These will do good job of maintaining your military fitness and preparing you for your shooting comps. These plans concurrently train strength, work capacity, tactical speed and agility, endurance (running, rucking) and chassis integrity.
These plans can be purchased individually at the links above. As well, all come with an Athlete’s Subscription to the website.
– Rob

QUESTION

My question is regarding the ruck-run pace for the mini-events in the SFRE training plan. I just completed week one with the 120 minute ‘mini event’.

What sort of pace am I aiming for with the ruck run? I airborne shuffled the ruck run sessions and the goal was to never walk with the ruck. However, my pace ended up being only moderately faster than my run-walk pace. My garmin said I averaged a 12:59 pace each mile.

ANSWER

Generally we recommend athletes run, not walk, and make 15 min/mile, minimum.
– Rob

QUESTION

I have some questions about SFAS packet. The training packet is designed to end just prior to starting selection , however for a 18x I have to go to basic training , infantry school and airborne prior to starting SFAS. This is a significant  amount of time between the end of your training packet and the actual start of the event. I don’t think it’s feasible to do the training packet while going through basic training etc. Have you dealt with this before and if so what was the best option you found?

ANSWER

We recommend 18x Candidates complete the entire packet prior to basic. Many reasons for this – but mainly to set you up for the greatest success possible not knowing your training time/ability once basic starts.
– Rob

QUESTION

I just watched your video on your sandbags and had two quick
questions.   Do you still recommend the rubber mulch?  I know that it
is being removed from all the playgrounds for health reasons.
Second, have you used the Brute Force Sandbags? Was wondering your
thoughts as they are much smaller size-wise, but similar in weights.

ANSWER

Yes on rubber mulch.
No on BF … but have used Rogue sandbags. I prefer ours because of the bulk, but it’s a personal preference and up to you.
– Rob

QUESTION

I am following your Fortitude plan for the second time. I like the strength and endurance mix. What would be a healthy body fat composition level / range to aim for ? 10%, 12 % or more ? I know your plans are geared towards functionality but would appreciate your input.

ANSWER

I don’t have a solid number for you here – but around 12% would be my best guess.
– Rob

QUESTION

Coach,
We are planning to purchase the climbing training plan, but we have some questions:-
1) We intend to use this plan to train together with small group of climbers in our small start up gym. Is there any recommended group size (nos. of people) for this program to be effective if we use it in group?
2) After we completed the 6 weeks program and wish to continue training using this plan. Do we start the cycle all over again, start from session 1?
4) Does the plan prepare us for the approach?
Beside climbing we also do a bit of surfing, do you have training plan for surfing?

ANSWER

Group size will be limited by your available training equipment and coaching expertise. For example, if a circuit involves a campus board, and you only have room for one athlete on your campus board, there is an obvious limitation.
Which specific plan are you looking at? The Rock Climbing Pre-Season Training Plan includes general fitness work, but it is designed primarily to prepare athletes for crag rock climbing … not an alpine climb with an approach. The Alpine Rock Climb Pre-Season Plan does include approach preparation.
We do have a Surf Pre-Season Training Plan, but note this is designed for folks who don’t surf everyday and need to prepare for a surfing vacation. I don’t have an in-season surfing training plan – which may be more appropriate for folks who surf freqently.
– Rob

QUESTION

I just signed up for your training Subscription and I am excited to get started.  I was introduced to you through my brother who is a Army Ranger. In fact, he loved your stuff so much he drove up to Wyoming just to meet you and see your facility.  

I am Junior College football official and I am trying to make it to Division 1.  Fitness is a big deal, officials have to “look the part” in order to get hired into the bigger conferences.  I’ve been doing the Horseman for about 6 months (and I love it) the problem is that the program it is making me look too strong/ too buff.  D1 Coordinators, don’t want their officials looking like a linebackers.   I need to be fit, trimmed and athletic. 

I need to switch it up but i’m not sure what would be the best program to follow.  Right now, I weigh 245 lbs and I’m 5’11” – I would like to get about 210-215 lbs but keep my strength.  The main goal is to look good on TV, so a strong chest, arms and back with athletic legs. 

What program would you recommend I follow so I can hit my fitness goal?

I appreciate all you do and I look forward to your response.  

ANSWER

Pivot to the Greek Hero Packet of Plans, starting with Hector. These plans should allow you to maintain your strength, but also have a strong work capacity and endurance component which will help you cut mass.
– Rob

QUESTION

I’ve just started the APFT Training Plan prepping for Army OCS. I do have one question however. I’ve been doing regular crossfit at one of my local affiliates for about a year and a half now. I also noticed that some days mainly the non-running days the workouts don’t take too long. Would adding occasional crossfit classes to the program impact me negatively, or would doing it in addition be ok?

I appreciate you taking the time to read this.

ANSWER

You can add in extra sessions as long as you’re meeting the progressions in the APFT Plan. If you’re not making the progressions, pull back.
– Rob

QUESTION

I am coming off a season of criterium bike racing (short, high intensity one hour bike races). I plan to race cycle road this year and have my a races in the first and third weeks of October . The. In early November I am going to the desert to do some long days of multiputch read rock climbing. My cycle cross training will probably be 3-4 days a week with a couple weeks of build and then some specialty work to prepare for cross. Wondering g if you have thoughts ona good climbing plan that I could currently work through as I am doing my bike training. Was looking at maybe the rock preseason. But maybe scaling it back somehow to account for the biking.

ANSWER

The bulk of the programming in this plan is climbing-specific, but it does include some general fitness work. You could cut the general fitness work on account of your biking.
The climbing-specific work should not interfere with your cycling and vice versa. The only issue will by your time to train. The training sessions in this plan are designed to last 60 minutes.
– Rob

QUESTION

I am a 2LT. in the 82nd ABN training up for Ranger school. Unfortunately, I injured my lower back the first time I attended. I was hoping you could provide a recommendation for a program outside of the strict Ranger School prep on your website. During my recovery from the injury, I was essentially on bed rest for around 3 months. My endurance is still solid with a 36:00 minute five mile. However, I feel as if my body composition and strength effectively diminished to zero during my recovery. I was a collegiate swimmer, as well as, I attended and graduated the Combat Diver Qualification Course in 2014. I include that as I know some of your programs include water based PT. I would like to focus on gaining my overall strength back in order to sustain rucking heavy weight. In addition to, I want to improve my cardiovascular endurance for running and rucking. Thank you in advance for your recommendation and help.

ANSWER

It’s unclear from your note where you are in your recovery.
If your back is fit and you’re good to go, I’d recommend you start with the Military On-Ramp Training Plan, followed by Fortitude, which combines heavy gym-based training and military endurance (running, ruck running).
If you’ve been cleared to train, but your back is still suspect, start with our Low Back Fitness Training Plan, then move to the Military On-Ramp then Fortitude.
Email back on the other side of Fortitude.
– Rob

QUESTION

I have been really interested in your company and programs for quite some time and am ready to start incorporating them into my training plan. I am currently a wild land fire fighter with the goal of moving on to a hot shot crew next season. I can run and hike well and have above average PFT scores. By next season I would like to improve my PFT scores, get  stronger, gain a practical amount of muscle mass and be able to hike well with 85-100 pounds, while still being able to run well come next fire season. Which programs and in what order  would you recommend from October – May. Id like to start the in season strength training plan for endurance athletes now and continue that until the end of this current fire season and then probably use the smoke jumper/ hotshot pre-season plan right before the season. Any help help would be greatly appreciated.

ANSWER

Between the In-Season Strength Plan for Endurance Athletes and the Hotshot Crew/Smokejumper Plan I’d recommend the plans in order in the Virtue Series of plans for tactical athletes.
These plans concurrently train strength, work capacity with a sprinting emphasis, chassis integrity and endurance (running, rucking).
Start with Humility.
– Rob

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What to Program for Just 2 Weeks with an Olympic Ski Racer?

by SSD
Lateral, but forward moving hops over a rope are one of the exercises we’re using to train power for Resi. As the cycle progresses, we’ll increase the height of the rope.

By Rob Shaul

US Ski Team member Resi Stiegler has been doing summer dryland, and late summer pre-season training at MTI for 3-4 years now.

She’s a 2-time Olympian and will represent the US in South Korea next February.

Resi was in Jackson for 4 weeks in June-July, then traveled with the US Ski Team for a month of on-snow technical work in New Zealand.

She’s back for a couple weeks now, before flying to Europe to again train on snow on Sept 26th.

What should we do with her for 2 weeks?

This time last year we hammered Resi with sport-specific touch/jump/touch to a box intervals and quadzilla complexes – to train her skiing-specific leg lactate tolerance and eccentric leg strength. But she was not on the snow as long in New Zealand last summer, and my sense this year is Resi doesn’t need this skiing-specific programming.

Rather, for this two weeks, I wanted to focus on durability and power, as well as unload her somewhat in terms of volume.

Durability work is focused on strength – specifically single leg anterior and posterior strength, and midsection strength. The durability work also includes joint integrity – specifically knees – via single and double leg plyometrics.

Strength:

  • Anterior Leg: Ligety Special, Big 24 Progression
  • Posterior Leg: 1-Leg Hinge with Barbell, Big 24 progression
  • Upper Body: Moderately loaded, upper body pull and pressing exercises supersetted with the Ligety Specials and 1-Leg Hinges.
  • Chassis Integrity: Core strength and strength endurance – via our ART Circuit once per week and a Low Back Circuits once per week. The ART circuits include 20 minutes of 3 mid-section exercises from standing or kneeling  – an anti-rotation (A), rotation (R) and Total (T) body midsection exercises. The Low Back circuit will include 3-4 extension exercises in a single 15-20 minute circuit.

Power:
Focused on double and single leg hops over hurdles or a rope, moving forward, laterally, and side to side. We keep the total reps per session the same and progress the intensity by increasing hurdle height. Power is trained 2x/week.

Sled pushes in density format make a fairly terrible leg-lactate-inducing work capacity effort. Resi will do this 2x/week.

Work Capacity:
We do train work capacity 2x/week with Resi, but instead of Touch/Jump/Touch to a box, we use 10 rounds of hard 80-foot sled push density training. The goal here is to develop heavy-leg focused work capacity and mental fitness. Resi will do sled pushes 2x/week, and we’ll progress this by decreasing the interval time – one push every 90 seconds to one push every 75 seconds.

Resi will have Fridays mostly to herself for total rest or some light, easy running or mountain biking. Hopefully, she’ll relax during the weekend.

Here is the weekly schedule and posted below is Week 1 of the mini-cycle:

  • Monday: Strength, Chassis Integrity (ART)
  • Tuesday: Power, Work Capacity
  • Wednesday: Strength, Chassis Integrity (LBC)
  • Thursday: Power, Work Capacity
  • Friday: Rest or light endurance

Questions/feedback?
Email coach@mtntactical.com

 

 

You Might Also Like MTI’s 30 Minutes Per Day Dryland Ski Training Plan

 

 

 

 

 

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Arete 9.14.17

by SSD

Military
For Iraq’s Long-Suffering Kurds, Independence Beckons, NY Times
America Needs to Consider New Ideas in Afghanistan—Including Erik Prince’s Plan, World Politics Review
Retired But Still Flying, the F-117 Nighthawk May Soon Fade to Black, Defense Tech
SpaceX Launches Super-Secret Air Force X-37B Shuttle Before Irma Approaches, Defense Tech
Mattis signs orders to send about 3,500 more US troops to Afghanistan, Military Times

Homeland Security/Terrorism
16 years after 9/11: The state of the terrorist threat, CNN
How the National Weather Service Prepares for the Worst, The Atlantic
Why al-Qaida is still strong sixteen years after 9/11, Homeland Security Newswire
Equifax breach will haunt Americans for decades, Homeland Security Newswire
On terrorists’ shift in tactics since 9/11, Brookings

Mountain
“Evolution of Dreams” highlights the careers of big mountain freeride skiers Jackie Paaso and Eva Walkner, Freeskier
Flaws in the Yosemite Decimal System, Ice and Rock
Jason Hummel wanders Washington’s temperate rainforest in search of glacier skiing, Backcountry Magazine
11 things you need to know about the Mountain Collective pass, Snowboard Mag
The Accidental Mountaineer, Alpinist

First Responder
Why the West Is Burning, Outside Magazine
What the post-9/11 evolution of Islamic terror means for police, Police One
9/11 first responders face illness, uncertain future, Police One
British Police Deploying Nets to Foil Vehicle Attacks, Police Mag

Gear
Gear to Up Your Car Camping Game, Powder
What To Know When Buying New Ski Boots, Powder
This Modular Board Could Be the Future of Surfing, Outside
Rugged Blood for Rugged Men: Freeze-Dried Plasma Saves SOF Life, Soldier Systems
Elbit Systems Unveils SmarTrack: a Situational Awareness System for Dismounted Forces in GPS Denied Environments, Soldier Systems

Nutrition/Fitness
The Simplest Way to Be A Better Runner, Men’s Journal
How to Fix Your Shoulders Without Physical Therapy, Men’s Journal
This Is What Happens to Your Body During the Tour de France, Outside Magazine
9 Factors That Influence Testosterone Levels, Mark’s Daily Apple
Eat Fat, Live Longer? Science Daily
Power Training – Still Keeping It Simple, Ross Training
Is Coffee Bad for Your Bones? NY Times

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Q&A 9.14.17

by SSD

KUDOS ON HUMILITY

“Wicked kudos on the Humility program. I just finished it (okay, I finished it over a month ago and I’m mostly through Big 24 now, but still), and I gotta say you couldn’t have picked a better name for it.

Some background – I’m a 27 year old male, 6’0” 195 lbs, never been more than an average athlete, but with a decent amount of hands-on experience with fitness in and out of the gym. Prior to Humility I’d been doing a lot of traditional heavy lifting exercises in the gym, and I hadn’t done any serious cardio since finishing a GORUCK Heavy in May 2015. I looked at the Humility plan and figured, “Hey, what’s the worst it could be. Just body weight stuff and light dumbbells and maybe some running.”

I’m an idiot. The program didn’t make me any less of an idiot, but it did harden me up and grant me a little, er, humility. The running was a little rough at the start, but Tuesdays were my worst days b far. Usually I’d be totally burned up before I finished the quadzilla-Scotty Bob-pullups sets, thanks to the burpee sets that preceded them. The other days weren’t much better – seven miles was the most I’d run all at once in a long, long time, for instance, and it only went up from there. But I’ll be damned if I’m a quitter.

Overall, I ended up seeing substantial improvement on just about everything, with the exception of the pullups (max: 20 to max: 21 after 7 weeks, a whopping 5% increase), which I admittedly kind of slacked off on. Won’t do that again, I promise. The biggest benefit was the hardening that came from punishing my body, and I mean really challenging it, outside the sterile air-conditioned increasingly soccer-mom-populated environment of the gym. Humility did to me what I haven’t been able to do to myself for some time now, and for that I thank you fine people at MTI.

Big 24 is no joke, either, but I’m missing the daily ass-kicking that Humility gave me so I’m moving on to Fortitude after I’m done here in a week or so. Thanks again and Kudos on the good work.”

QUESTION

Good afternoon Charles.

I read your article from July 15, 2016 regarding the study of uniforms CRYE vs LEAF vs Standard Issue.

http://mtntactical.com/knowledge/upcoming-study-crye-vs-leaf-vs-standard-issue/

The OPP is the 2nd largest Police Agency in Canada are we are currently looking at CRYE vs LEAF uniforms for our tactical members.

We would sincerely appreciate if you could share the findings of your study.

ANSWER

Below is the link for a summary of our study. We found the Crye uniform we tested to be superior to the LEAF uniforms overall (and at a better price point compared to LEAF). Happy to help in any way we can.
-Charlie

QUESTION

Hi Rob,
I am starting the dryland ski program (v4 – full program) and it shows Friday/Sat/Sun as rest days.
Is there a cardio component I can add. In the past when I did the program, I did 1000 step ups on Friday.
Let me know your thoughts.

ANSWER

Depends upon soreness/how you are recovering.
I’d recommend at least a week with no extra work, then you can add in stuff. An easy 60 minute run, unloaded step ups, etc.
– Rob

QUESTION

Is there a way to do the running improvement plan and the law enforcement academy plan concurrently?

ANSWER

Depends upon you fitness, but in general, I’d recommend the Academy plan alone for the first couple weeks. If you are recovering and making the progressions, then you can add the running plan in as 2-a-days, 3x/week.
– Rob

QUESTION

I use to be a big user of your Big Mountain training program.  However, I’ve fallen off the wagon as you could say and I’m looking to get back on it without causing an injury.
Stats.
Male
39 years old
94KG
It’s been about 3 years since I’ve last exercised.  The only injury I have would be a shoulder impingement.
Life style wise I travel 2 – 3 times a week for work (UK -> Mainland Europe)
Would you recommend starting at your bodyweight training program or the one you have for fat loss?

ANSWER

– Rob

QUESTION

I’m trying to decide on a plan with the focus on building strength but also fit the surrounding goals. Ive got a solid running plan but I feel lost to a degree when lifting.
I’d like to have a day to day plan that includes
Swim workouts but will also build strength and mass. The swim work outs so I can have base plan for triathlons.
In addition
I’m 37 and currently is a reserve unit as Psyops officer (did not go to selection) so I’m looking to for something that can enhance my fitness to perform  at the level that’s excpected as a pseudo sof leader. I would like to improve my rucking as well as meet requirements to go to some of the other sof course and not be completely smoked.
Currently I work with a weight vest and vary speeds and distances as well as do one swim work out a week.

ANSWER

I’d recommend the training plans in our Pirate’s Packet.
These plans were designed as day-to-day programming for tactical athletes with water mission sets – SEAL, USAF PJ/CCT, etc.
Start with Barbossa.
– Rob

QUESTION

My brother (military athlete) has been singing your praises for years, and convinced me to get an athlete subscription. I am looking forward to finally trying one of your programs. I would love to get some of your guidance on where I should begin. I am unfortunately coming off of some injuries, including labrum / shoulder repair on both shoulders, ACL replacement and meniscus repair, and some lower back surgery (April 20). We were thinking of the low back fitness program… My fitness level is currently a solid 37 year old, 6’3, 240 and unfit… so I would be starting from scratch. We are working on Whole 30 (thanks to your recommendation!) and picking a program is next.  am cleared to start. I unfortunately was laid up for a few months and am at a solid 0.5% on my fitness. 🙂
Any help shoving my broke self down the right path would be fantastic…

ANSWER

Let’s start you with the Bodyweight Foundation Program. It’s no joke, and a great way to jumpstart your fitness.
– Rob

QUESTION

I need a good program for bear season here in Western North Carolina. I’ve been hitting the Big 24 for 3 cycles now(which is bad ass by the way) and I need to incorporate some serious work capacity and endurance into my regimen. Bear season here is with hounds and covers topography ranging from 1800 feet above sea level to 6400 feet above sea level. I need to be able to stay within hearing of my hounds and still have enough grit to get the harvested bear out of the woods. Can you prescribe a good fit? My pack would weigh between 30-40lbs, without H2O for me and the dogs probably closer to 20-25lb.

ANSWER

I’d recommend the Peak Bagger Training Plan.
Use 35# for your step up and rucking loads in the plan.
Good luck this season!
– Rob

QUESTION

I had a fellow employee forward me your website.  I am wishing I would have known about this a while ago.  I am from MI planning my first high mountain/backcountry archery elk hunt this September (16-26th).  I am 41 years old, I would say I am physically fit but definitely apprehensive on my 1st high mountain hunt.  I weight train 4 x per week and try to get 2-3 days of cardio, sometimes doubling up my weights & cardio.   I have been focusing on stairs.  My issue is living in MI I don’t have access to any type of elevation.  I have considered going to a local ski resort and hiking their “hills”.   Would your backcountry program benefit me being I am only 8 weeks out from my hunt?

ANSWER

Yes. Our Backcountry Big Game Training Plan is 8 weeks long and designed to be completed the 8 weeks directly before your hunt. The plan is sport-specifically designed to prepare you for the fitness demands you face on your hunt.
I hope to head to SD in October for Archery Mule Deer.
– Rob

QUESTION

Good afternoon. I am following your program and its amazing. I am thankful I found such a comprehensive and effective routine. Thank you. I’ve noticed that my ruck is really not that good. I fall out quickly and I’ve noticed my legs don’t move as fast as others. I’m 5ft 7. I would appreciate any advice you have. Than k you.

ANSWER

No easy answer here… shorter guys have to make up for the decreased stride length by increasing stride frequency. Simply put, you need to move those feet faster. Make sure you’re ruck is packed correctly (heavy stuff on top) and worn correctly (the higher on the back, the better). Check ou t this video on Rucking Technique, it might help.

FOLLOW UP
I really appreciate this. I go for selection soon. We did a 5 mile ruck/run so I took today off. Today was suppose to be a 10 mile ruck on week 7. I think pretty soon my body will adapt. Thank you for the amazing info. My LT was amazed, he said this was the most comprehensive plan he had ever seen. You guys really take pride in your work. That means so much to those of us who want to qualify to be the best in the world. The k you again.

QUESTION

Thank you for your dedication to developing tactical athletes. I have benefited tremendously from programming. I have a couple of questions:
1. I feel like I am in great shape my shoulders, legs and chassis is solid. However I feel like my arms and chest don’t grow equally and I look disproportionate is there a supplemental workout I can add in weekly to help develop those areas equally.
2. I currently to the LE programming how soon can I repeat a program or do you recommend I change as the the programming changes on the website?

ANSWER

Quick answers:
1) 6 Rounds
8x Bench Press – increase load each round until 8x is hard, but doable
8x Chin Ups
Lat + Pec Stretch
2) I don’t recommend repeating plans again and again. At best, your training will get stale. Complete the plans in the Spirits Series for LE, or follow along with the daily Officer Sessions. You have access to all this with your Athlete’s Subscription.
– Rob

QUESTION

I’m training right now for a wilderness mountain goat hunt in Northwest Wyoming. I’m an avid hunter and have done several back country backpack hunts.
I usually stay pretty fit, work out 4 days or so a week. Last fall and winter I did the seal fit course by Mark Devine and I was in great shape. I can’t seem to get into that program again and have been trying to do more functional stuff like hiking, stair master, leg strength, and core. I know what it’s gonna take this fall and I’m worried I’m not gonna be there.
What program would you recommend from your plans?
Appreciate the help and time

ANSWER

This plan is sport-specifically designed to prepare your legs, lungs and mid-section for mountain movements and should be completed the 8 weeks directly before your hunt.
Congrats on your goat tag!
– Rob

QUESTION

Hi Coach,

I wanted to inquire about your services. I have a year to train for ranger school and I’m seeking assistance in long-term programming based off of what I need to improve on. Do you offer services that could assist?

Thanks!

ANSWER

We’re actually just finishing up a study comparing female-specific programming effectiveness for heavy rucking (75+ pounds) and loaded pulling.
I’m not sure this will result in different programming for women. We’ll see. The result should be published week after next. (Study Results: HERE)
These are the two areas noted as the biggest physical obstacles for Ranger, USMC IOC, etc.
Specific to your question, we don’t offer remote one-on-one training. I’ve tried this in the past – even with women preparing for Ranger School – and it hasn’t gone well. One reason is commands take special interest it seems, and dictate mandatory training which athletes can’t double up with our stuff. I’m not sure if this will be your situation or not.
We just published a Ranger School Training Packet which I’d recommend for you right now as we look to consider female-specific programming for these events.
To that second question, because the standards are the same, I suspect women may need more time to prepare, but essentially the programming will be the same. But I haven’t decided for sure.
Here is the link describing the study we’re completing.
Email back questions.
– Rob

QUESTION

Currently following your BUD/S V2 program for Navy EOD – I’m deployed without access to water for swim/tread evolutions. I’ve been rowing/cycling/flutterkicking/Jane Fondas to supplement and strengthen hips, but I’m wondering what the best way to prepare for weighted treading evolutions would be in this case.
Thank you in advance for the help.

ANSWER

Never had this question  …. my best guess would be a combo of flutter kicks, Jane Fondas and the shoulder blaster.
– Rob

QUESTION

Hi, Rob! I just interested in one fitness detail- Does exercises in which I do not need equipment belong only to BCT and SOPC/RAW (how I understand RAW is good alternative to SOPC) and is it true that it takes 1 year to become strong as rangers if I start with 12 weeks BCT and then go to RAW? Thanks a lot!

ANSWER

I don’t understand your first question.
Second question …. to my knowledge there are no official strength standards for Rangers. We have our own strength standards for tactical athletes HERE. Time to get to these depends upon your starting point.
– Rob

QUESTION

Hello again! you’ve helped me numerous times, prepare for rigorous schools and events.  I’m gearing up for a pump over the water and need something to get me ready. I’m looking for mostly flat land all around fitness, good core, good strength, with endurance and the ability to maneuver and fight with speed and power.  I’m not afraid to ruck and I’ve got access to a pool, and possibly two a days.  My Olympic lifts suck as I recently recovered from a wrist injury and spent some time away from the barbell.

ANSWER

– Rob

QUESTION

I’m working my way through the ruck based selection packet and am currently on Humility. I know Rat 6 is the next plan in this progression. I have two questions:
1) Is pairing the run improvement program with Rat 6 reasonable or could it be overtraining?
2) I saw your new ranger school packet just dropped. Would this plan be appropriate for ruck based selection if the end plan was the ruck based plan?
Thanks, love the programming, it’s paid dividends in the past.

ANSWER

1) It depends upon your fitness. Goal here is strength improvement and in general, running may inhibit your strength gains.
2) Stick with the Ruck Based Selection Training Packet. SFAS is more intense and strength dependent, but significantly shorter, than Ranger School
– Rob

QUESTION

I appreciate everything that you and your team has done to help all of us achieve our fitness goals. I ruck quite a bit and I am willing to provide you all with any data that you might find useful. I will outline what my rucks typically look like further down, but first let me provide a few details about myself.
I’m 37 years old, fairly good shape, in the Texas Army National Guard and looking to pursue a career in SF. I’ve completed the SFAD/SFRE and am awaiting a Selection date sometime in November. I love your routines but, due to the odd hours of my day job (Corrections Tactical Team) I find myself having difficulty sticking to a regularly regimented strength protocol. For this reason, I keep my weekly training fairly fluid. By that I mean that my programming is as follows:
– 3 runs/week (constant high intensity, long slow distance, intervals)
– 1 swim/week (just get in the water and move using freestyle and combat side stroke)
– 2 rucks/week (see below)
– 1 recovery/week (yoga, stretch, or sleep on the sofa)
– 3 strength/week (SEALFit, P90X, or some other routine with metabolic/strength conditioning)
I have been bitten in the buttocks in the past by telling myself, “Monday, you’re going to do this…Tuesday, do this…” because, well, life just gets in the way. So, my method is now just to simply make sure that I get all of those items done within the week. This has allowed me to live a bit freer and without the cloud of missing a workout looming over me.
As far as my rucks are concerned, my SFAD was conducted at Camp Bullis in San Antonio, Texas, which is notoriously known for extremely hilly terrain. The rucksack ended up being 70lbs once water and MREs were added. That is why during my practice rucks, I go 75-80# (ALWAYS) and with a 10# sledgehammer (ALWAYS). I’ll wear a t-shirt, ACU trousers and boots, along with my FLC which has snacks, rags to wipe my face, and my iPhone with earbuds.
I have four focus areas for my rucking: Distance (not concerned with pace, and max distances are never above 8 miles); Speed (my only concern is pace and I try to keep it sub-13 min/mile at a max distance of two miles or 1-mile intervals); Time Under (duration of the ruck without emphasis on distance or pace, but mainly performed on terrain other than pavement); and finally, Distraction (only concern is performing a task while under a ruck; i.e. land nav, team event, getting lost in the woods; it helps get the mind off of the suck).
I don’t have an extensive amount of experience rucking, but I feel that what I do have has allowed me to outperform many of my peers during SFAD/SFRE, and will hopefully allow me to do well during SFAS. I’m happy to incorporate some of my rucking into your MTI Route Card, or provide you with any other data that you think might prove useful. I have an online subscription with Mountain Tactical and have looked at your Ruck Based Selection plan in depth. My question is: Do you think that I am doing myself a disservice by not conducting an extended ruck beyond twelve miles even though I am getting positive results with my aforementioned routine?
Thanks so much for reading and I look forward to hearing from you. Thanks again for all that you and your team do for us!

ANSWER

To your specific question, in general we try to over-prepare our athletes for specific missions/events/selections knowing that the event may not be predictable. In terms of selection, rarely, if ever, will you ruck on fresh legs. This is the reason to go beyond the assessment distance in training.
– Rob

QUESTION

I’m running into an issue regarding finding a middle ground when it comes to mandated unit/section PT and having to fit in personal training for things like Ranger School and eventually selection.
Very rudimentary training plan that has been created by an NCO:
Mon – 4 mile run
Tue – upper body/abs circuit
Wed – sprints
Thu – deck of cards PT
Fri – 4 mile run
I’ve been able to sit down and finally influence the PT and get some diversity by adding swim PT twice a month and rucking twice a month (no more than that I’ve been told). However, utilizing the gym for strength sessions is off limits during the PT hour so we’d have to build our own sandbags to use for PT which isn’t a big deal.
So my two key questions are:
1) What program(s) would you suggest to implement and take the section from the rudimentary program they have been using to a more comprehensive, total body training plan now that I have control of putting the new PT in place within the guidelines I have been given? I have full member access to all plans.
2) Personally, what is my best approach in your opinion to do the PT plan(s) that you suggest for unit PT but then complement the selection plans I need to prepare for Ranger School and selection? I don’t want my body to get burned out and same muscle groups to be worked 5-6 days a week with no rest (ex: pushups situps sprints on Monday morning for unit PT but then selection plan calls for same exercises on Tuesday).
I also have membership to SEALFit which gives another avenue to use different type of training plans if you suggest mixing the two (ONRAMP, OPWOD, SOFWOD workouts).
Thank you for your input and help.

ANSWER

2) Your Unit PT as listed in your email is not very intense. You could do 2-a-days and train on your own in the evenings. Do the Greek Hero series, starting with Hector.
I can’t speak to Mark Divine’s programming, but I would suggest you chose one program and don’t bounce around.
– Rob

QUESTION

When a training plan says “Ruck” do you mean an all out jog? Or a ranger shuffle with a rucksack?

ANSWER

We ruck run.
– Rob

QUESTION

Im planning to start training for an October ranger school date on Monday July 17. I intend to complete the 7 week military On Ramp and then the 7 week Ranger School Plan. I see the military On Ramp has been recently updated (as well as other plans like ruck based selection). Is the ranger school prep in its current form still represent the best train up for that school? I didn’t see a date on it.

Thanks for all the work y’all have put into these programs!

ANSWER

We made some minor tweaks to the final Ranger School Training Plan recently. Plan is solid.
– Rob

QUESTION

First off thank you guys for what you do,
Secondly I am trying to get into a better run shape for my PFT since that is the only event I struggle in. But I also want to build muscle and strength while doing this. Any suggested training plans I should try?

Thank you in advance for any help.

ANSWER

I’d recommend Perseus from our Greek Hero series of plans for Military Athletes. It concurrently trains multiple fitness attributes – including gym-based strength, work capacity, tactical agility, chassis integrity and speed over ground intervals for both rucking and running.
– Rob

 

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Quiet Professional: Do Your Job With Dignity

by SSD
Myrtle’s Father immigrated from Norway, her Mom, from Ireland.

By Rob Shaul

 

“It’s funny how a simple task like making your bed can change the way you look at things.”

 

I was eleven, it was bluebird July morning, and I was anxious to grab my fishing pole and bike to the kid’s fishing pond at the town park.

But before fishing, I had to help my my grandma, Myrtle, gather up the washed linens and make all the beds in the house.

Myrtle was the daughter of Irish and Norwegian immigrant parents and raised poor in a dusty small town in southern, Nevada. Many of her adult years were spent in Reno, where she worked as a maid in the casino hotels.

I can’t remember who’s bed we were making, but I was in a hurry, rushing through doing a sloppy job. “It’s good enough, Grandma,” I remarked.

Big mistake.

She stopped, looked me straight in the eye, and said, “I’m a professional.” Then she proceeded to smooth out the sheets, square the corners, tuck in the covers, and perfectly fluff and place the pillows.

If a well-made bed can be a work of art, this was it. So went the rest of the bed-making – and she never said another word.

No one was watching Myrtle. She wasn’t getting paid. None of us would know the difference between a professionally-made bed, and just a “made” bed.

But it mattered to Myrtle, and her example has stuck with me all these years. She approach her job with clarity and dignity. 

Superior work in any occupation takes craftsmanship. Quiet professionals who put in the work, time, blood and tears to learn their craft develop a sense of dignity about their work that is unyielding.

Doing the work “right” is not about them, the customer or what their colleagues think.

It’s about honoring their craft, respecting the work and doing their job quietly and well, every time. It’s doing your job with dignity. 

It takes time to become a craftsman, but no time is required to be a professional about your work. This is an attitude, a commitment, an ethic any rookie or vet can embrace and apply.

 

You Might Also Like The Original Article What Does It Mean to be a Quiet Professional 

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