By Mintra Mattison

For this survey, we asked for the input of our fire/rescue athletes regarding the prominence and implications of EMS requirements within fire departments nationwide. We received some great feedback we want to share with you.

In addition to our survey we received some interesting feedback through our MTI Facebook Page as well – these comments will follow after the answers to our survey.

The challenges are significant as fire departments nationwide move forward and the EMS responsibilities grow. We appreciate the discussion you have provided and hope it will generate new ideas to make fire departments as efficient and safe for those in the profession.

Thank you to all those who responded to the survey! Below are the respondents’ answers to our survey.

Question 1: As a Firefighter, did you notice the increased EMS calls in your fire department? 

13 answered with "Yes"
2 answered with "No"

Question 2: If your answer was ‘YES’: How do you personally feel about this shift?

"I think that as fires become less common due to building materials, techniques, etc. it is a reality we have to adjust to. Personally, I think EMS and firefighting should be separate.  I think you should be able to both or just one or the other.  Seeing an infant code and eventually die when I was not on the ambulance due to lack of paramedics on the ambulance in a city I worked has influenced my thinking greatly.  The need for firefighters is down and it seems most organizations use EMS to boost their budget--especially in the good old boy system that persists. Quality city EMS organizations should exist and work with fire and law enforcement and in some instances be able to cross train but not required to do so.  Requiring ff/medics can really hurt morale and patient care if they don't want to be a medic."

"I'm here to serve. You call, we haul."

"I've been in for 8 years and as a medic I notice a sharp increase in the calls. I don't mind the actual emergencies, but the run of the mill calls (stomach flu, headaches, stubbed toe) are frustrating."

"It's just part of the job.  It's no secret to any firefighter on the job that fires are down.   We don't like it but what can you do."

"It's our bread and butter.  When I was hired (1986) my dept ran 5000 calls a year. Last year, 16 k.  75% were EMS.  I have been a work fire medic all that time.  What has really changed is how we have become integrated into the care of the mentally ill and the homeless."

"I would say that I take whatever the job dishes out. Personally I would like to be able to fight more fires, but it also shows how better our fire prevention and building construction is."

"I don't like it!"

"It sucks, but it’s better than being fired because I'm not relevant.  Fire departments that deal exclusively with fire are outdated because of modern building codes and materials. That is why separate fire, medical, and rescue services have merged into the field of "emergency services."  In all sincerity, the “fire-only” services could easily be replaced with volunteers for how little it is used.  I’d rather do EMS calls than be unemployed."

"We are no longer a emergency service, but have become a social band-aide for a collapsing health care system."

"Would prefer more fires but happy to have a career"

"Much less excitement about calls. Picking up grandma off the floor or taking care of someone with the flu isn't near as fun as even the possibility of fighting fire."

"Annoyed - overdoses and 'Cab-ulance' calls (missed appointments, feeling sick, intoxicated bums) dominate our ems calls - not just a culture of shifting from fire to ems, but also from real emergencies to acting as a taxicab. (I work in a full time urban dept, population approx 40k, w approx 12k runs/yr, 10k of which are ems)."

"I am also a paramedic, therefore I feel just fine about responding to more EMS calls.  Ours is a service job, therefore we should always been trying to provide high quality services the public chooses to fund with their tax dollars, not just the service (singular) we want to provide"

Question 3: In your opinion, what kind of impact on the fire department culture does the increase of EMS calls have?

"The increased call volume has led to decreased quality of patient care, burnout, and a lot more call volume on those who are medics.  I'm short there needs to be more medics who want to be there....having some dedicated EMS personnel as well as dual ff/medics would be a step in the right direction."

"Those poor truckies have to get up more often to chase the medic unit."

"It can create animosity between people that are interested in suppression as their main job function. From a "front office" perspective, it improves the scope of care we provide."

"Less experienced firefighters.  No longer can you learn "on the job" by catching so many fires."

"Just really busy!  We also see some grim stuff...80 firefighters killed themselves last year.  Related? My feeling is yes..."

"I believe that the more less important EMS calls, people that don't to call 911 but they do anyways. That hurts the fire service, because you run on more of those then the serious calls. Some firefights get burnt out or care less because of those calls."

"Decreases moral."

"The culture is becoming increasingly educated.  It is impossible to be promoted without having a paramedic certification.  All of the existing supervisors in my department (myself included) have until 2018 to earn their certification or they will be terminated.  One captain with 26 years on the job recently retired and was replaced by a greenhorn of medic school simply because he was a medic.  (This isn't conjecture; the chief stated as much.)"

"It impacts us by being more medically focused. However, the tradition of firefighting is so in grained in the culture that it is a constant battle of people wanting to not give up an important past time value that they associate more with the identity of being a Firefighter. EMS despite being the more important is often seen as "More work" or "Less glamorous". "

"It does have separation in my department.fire fighter  Paramedics are looked to as weak fire fighters because we don't get as much "fire side" as firefighter emt. Being a weak emt doesn't matter. It is looked at as a skill you don't need."

"Definitely has lowered morale among the older firefighters. The younger firefighters don't know much of a difference."

"Decrease in positive attitude we have towards our constituents."

"A poorly led and managed shift will see an increase in complacency with an associated negative attitude about 'being busy.'   A well led shift will see each call for service as an opportunity to do their job and interact with the public who pays their salaries and provides their equipment and training."

Question 4: Did you see a change in recruits, as a result to more EMS calls?

"Yes.  Almost all recruits now have their advanced EMT and a few years EMS experience before making it to rookie school.  Additionally, we ALL have to be AEMT certified at the least.  This involves a lot more than EMT-B and is much more medically focused."

"Yes, NREMT-P certified recruits are now preferred."

"They get in the academy, fresh faced and ready to save lives. About 18 months in at a busy, low-income area filled with nursing homes, they hit a wall, realizing they largely act as social workers and "you call, we haul" transport providers. The lack of sleep and repeat customers (frequent fliers) affect a provider. In addition to that, there's a definite uptick in diabetes, alcohol abuse, opiate overdoses, and calls related to other poor choices in lifestyle."

"No"

"Yes.  Our dept only hires paramedics. To our detriment.  We are missing out on tradesmen, ex military and wild land firefighters.  Historically our best recruits."

"Yes. The fire service is requiring more EMS training and that requirement provides less time for fire training."

"Haven't really noticed."

"Most of the applicants already have an ALS certification of some sort.  The department offers free FF/EMT certification classes to its applicants, but many people showing up only need the firefighter classes."

"We hire more paramedics- which is good- but some already favor EMS vs. the traditional structural firefighter."

"The new rescurits were not employed with more a EMS role so this there is no change."

"I can't say for sure. But I will say in my Fire Department that we have people that have been struggling to advance their EMS credentials because of this and it's hard because some Dept.'s are plagued by bureaucracy or the "Good ole'boys system" therefore making the journey to paramedic feel like a roll of the dice. "

"No my department does not care. As long as they are of the right sex or race you are hired"

"Not really. It has been a slow change and we do a good job of telling guys coming in that the bulk of the job is EMS."

"No"

"Not really.  Many of the recruits understand the changing role of the fire service in America.  It's the veteran firefighters who struggle the most with the changes.  The recruits haven't yet been imprinted with the culture of the organization.  They can be brought up to believe all calls, EMS and fire, are an opportunity to serve to public. "

Facebook Comments

"As firefighters, we like to think of our selves as such but depending on your jurisdiction and area you may be running more that 80% medical calls (including etoh patients). Me, personally, I know we don't burn as much as some cities, but when we do I want to be ready. I train hard and condition hard. I enjoy training so it's not a chore. If you are looking for a fire job, you'll need to be a medic or look for depts that don't transport. Even the big cities are transporting. Avoiding EMS is seemingly more and more difficult."

"To me it looks fire departments were more or less a victim of their own success and they had to "branch out" into EMS or else face cut-backs. 
My perception is a lot of firefighters absolutely hate doing EMS calls and only get those certs out of dire necessity. Probably this isn't the optimal situation of your goal is to offer high quality EMS."

"I've found that cross-trained members are usually much more fond of one side of the coin and see the other as a necessity. 
For me, maintaining an EMS certification is a necessity that is rather be without. My preference is fighting fire. I find EMS runs to be mostly monotonous and draining; a feeling which has been ramped up due to the opioid epidemic we've faced over the last couple of years. 
I've also witnessed the art of firemanship dwindle in many due to the burden placed on training, CE, and call volume that result from and relate to EMS."

"We have fire medics who genuinely care about patient care aspect, and we have some who couldnt care less about the patient care aspect and see that as a nuisance. Im sure the department I work with and around is not the exception to this. Im just a paramedic, I couldnt care much less about fighting fire for the most part, except thats where the money is. I'll do it, and Ill make sure Im good at it, but its not where my heart is."

"Fire department is totally the wrong name for what we do. It's the Fire/EMS/Rescue/HazMat/FireSafetyCodeEnforcement/Inspection/Any emergency you need help with that isn't pure law enforcement Department. And we do it with professionalism and pride. Period. 
In ten years we can probably add a few more things in there too as well. May non-law enforcement emergency services is a better title."

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

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By Rob Shaul

We all know senior citizens – folks in their 70’s or older – who are bitter, impatient, angry, petty, unhappy … just plain miserable.

You don’t want to end up like that.

The difference between being miserable at 70, and content at 70, is wisdom. But wisdom isn’t experienced; it doesn’t just happen.

Everyone has “experience.” Not everyone has “wisdom.”

Wisdom takes work. Here is an initial “to do” list:

1) Learn from your mistakes. This takes uncomfortable reflection, clear-eyed self-examination, acknowledgment of responsibility, and perhaps, some penance. Even harder … an acted-on commitment to do it differently, next time.

2) Forgive. Others first – so much energy is wasted on meaningless slights … and yourself, second. Forgive not only of the wrongs you’ve done to others, the big mistakes you’ve made, but also those decisions which were followed by deep regret. Regret is wasted spirit. Forgive yourself, and move on.

3) Embrace death. Not only the final lights out, but also the diminished capacity that comes before. Fully accepting your aging and mortality will crystalize that time is precious, and cause you to spend what you have on the truly important commitments and relationships. It will help you do the most difficult of all things – truly live in the present and count your blessings.

4) Be tolerant. Artificial hang-ups about people, places, culture, change, whatever, crumble under the scrutiny of wisdom. The wisest amongst us are also the most tolerant, most resilient and most adaptable. They understand what is important – and minor differences amongst us, aren’t.

5) Detach from expectations. Living based on what others think or expect is an artificial burden. Shed it, and spend your limited time in the way you feel is most beneficial to yourself and others.

6) Be humble. You are not owed anything. You’re not special. Life is not fair. The universe is immense and time infinite and you are simply, insignificant. So let … it … go. Roll up your sleeves, brighten your smile, do your job, be responsible and live your life.

Humility and humor are brothers, and together offer a path to solace.

On humility …. I’m not sure which comes first … the hard life lessons which squeeze it out of you, or the wisdom which hopefully evolves and teaches you that you’re nothing special, thus making you humble.

Regardless, humor lubricates the process. For whatever reason, everything in life is hard, and at some point, you’ll find you can’t help but smile at difficulty’s arrival, rather than be surprised and upset.

Ultimately the spiritual weight of self-righteousness begins to lift, making room for solace to elbow in.

This doesn’t happen overnight. It’s not like one day you wake up humble and smiling all the time and experiencing a zen-like serenity.  This certainly hasn’t been my experience.

I’m ashamed of the hissy fits I still throw over little shit. Too often humor is overpowered by petty anger and disappointment. I have much work to do.

But I’m able to laugh at myself and smile at life’s issues more and more all the time. Life isn’t any easier, but is more enriching, because of it.

Questions/Feedback? Email rob@mtntactical.com

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By Charles Bausman

We are consistently asked how to improve Push Up performance from tactical athletes. Push Ups are included in nearly all tactical physical assessments, and it’s a solid method of determining an athlete’s upper-body muscular endurance.

The Push Up Improvement Packet provides three different progressions which focus solely on improving push up performance on a 2-minute max push up effort test.

These plans can be used in conjunction with other training, or as a stand alone program. We’ve tested each method with our Tactical Lab Rats, and all have proven to improve push up performance. Check out the links below to see our Push Up improvement studies.

• Study #1
• Study #2
• Study #3
• Study #4

All plans automatically scale to the individual athlete’s Push Up fitness, making it an easily implemented program for small-units group training or for the individual.

With this packet, you get access to all three plans – you can pick any one to start with.

Why did we include 3 plans? Despite all our study, testing and research, we simply have not found one push up programming methodology that sticks out as the best for every athlete. Further, we’ve found that what worked well for an individual athlete one time, may not work as well the next time. So in this packet we’ve included 3 plans – each which deploys a push up programming methodology we’ve had success with over the past decade of programming.

PACKET DETAILS

This packet includes three 6-week training plans, each of which deploys a different push up improvement programming methodology.

One common characteristic of each of these plans, however, is each is assessment-based. Athletes will complete a push up assessment at the beginning, middle and end of each plan. In this way each plan automatically “scales” to the individual athlete’s incoming push up performance and continues to push the athlete as his/her push up fitness improves.

PUSH UP IMPROVEMENT – HYBRID
This plan uses an assessment and percentage based density format for push ups 2x/week, as well as a muscular endurance based Bench Press progression to compliment and improve push up performance. The athlete will assess max push-ups and 1RM Bench Press 3x (beginning, middle, end) in this six-week cycle, training 4x/week. Are your max push ups less than 20 reps? Start with this plan.

PUSH UP IMPROVEMENT – DENSITY
The density progression is our most implemented method for improving push up performance in tactical physical fitness tests. The progressions utilize percentages of the athlete’s 2-minute max push up effort on a running clock in order to automatically scale to the athlete’s level of fitness. A single training session only takes 8 minutes and has proven to be an effective method of improving push ups for the Lab Rats. The athlete will assess max push ups 3x (beginning, middle, end) in this cycle, and train 4x/week in this 6-week plan. Crunched for time? Start with this plan.

PUSH UP IMPROVEMENT – VOLUME
The volume progression employs a much higher total number of push-ups conducted on a weekly basis compared to the other two plans. Similar to the Density and Hybrid progressions, the athlete will conduct a 2-minute max push up assessment 3x (beginning, middle, end) during the 6-week plan. Due to the high volume, the athlete will only train push up’s 3x/week in this plan. Hit a plateau in your push up results? Start with this plan

See chart below for further details.

COMMON QUESTIONS

Do I get access to all 3 plans with this packet purchase?
Yes

How long do the training sessions last?
15-30 minutes. Each training session includes a short warm up, and a single push up progression circuit based on your most recent assessment results. These are not total-body strength and conditioning programs – but rather are laser focused on push up improvement.

Can I complete these plans in conjunction with other training?
Yes – just be smart. Replace the upper body pressing and push up work in another program with the push progressions in this program. Don’t double up.

Can I complete all 3 Training Plans? If so, what order?
Yes – just not at the same time! Complete one plan at a time in the following order: Hybrid, Density, Volume.

Can I see sample training?
Yes – click the “Sample Training” tab above to see training sessions from each plan.

What if I have more questions?
Email coach@mtntactical.com

Military
The CIA is Entering a Danger Zone. Here’s the Map.,Washington Post
Do Civilian Casualties Cause Counterinsurgents to Fail?, War is Boring
New Concepts in Warfare Between 2030 and 2050: The Fence of Doom – War Destroys Humans – It Doesn’t Destroy Human Nature, Small Wars Journal
The Myth of ISIS’s Strategic Brilliance, Defense One
Bringing Back the Draft, Military Times
Dad: Marine vet killed in Syria ‘had a mission’ in ISIS battle, Marine Corps Times

Homeland Security/Terrorism
Trump Visits Long Island in Wake of MS-13 Gang Arrests, NY Times
U.S. weapons main source of trade in illegal arms on the Dark Web, Homeland Security News Wire
Federal Grand Jury Indicts US Soldier On Terrorism Charges, In Homeland Security
How ISIS Nearly Stumbled On The Ingredients For A ‘Dirty Bomb’, Washington Post
Former Homeland Security chief on Russia probe: I’m worried about 2018 and 2020, CNBC

Mountain
The Torturous Touring Of America’s ‘Roads Less Traveled’, Gear Junkie
The Pre-Climb Checklist, American Alpine Institute
The Screamin’ Eagles summer training at Mammoth, Snowboard Mag
Watch: Everest Climbers’ Lives Saved by Chance Encounter, National Geographic
A Definitive Ranking of Climbing Scenes in Movies, Outside

First Responder
Feeding Courage Starves Fear, Backstep Firefighter
The Double Edged Sword of Loyalty, Firefighters Enemy
Oakland Chief: Police Won’t Help Feds Round Up Immigrants, Officer.com
Motivating Your Officers; Not Destroying Them, Officer.com
Trailer released for the movie about the Granite Mountain Hotshots, Wildfire Today

Gear
Shred the trails all day long with an E-Mountain Bike, Wired
Military Inspired Versatility for a Different Kind of Hero, Team Wendy’s New M-216 Ski Search & Rescue Helmet Is Here!, Soldier Systems
Army to Begin Fielding New Modular Handguns in November, Soldier Systems
The Gear Pacific Crest Trail Through-Hikers Can’t Live Without, Outside Online
TSA Compliant Tools: Gerber Dime Travel Vs. Leatherman Style PS, Gear Junkie
Elzetta Design Announces New Line of Lighting Systems for Ballistic Shields, Officer.com

Nutrition/Fitness
5 Tips to Prevent Gym Injuries, Men’s Journal
How Endurance Athletes Use Herbal Supplements to Get an Edge, Outside Magazine
How To Assess Your Full-Body Flexibility, Breaking Muscle
Sugary Drinks and Protein: Bad Combo, Science Daily
What Hot Dogs Do to Your Body www.time.com
The Right Way to Run on Hot Days, Men’s Journal
Bring Back That Sinuous Spine, Breaking Muscle
Sustaining a Lifetime Passion for Your Sport, Outside Magazine
Are Elite Athletes Healthy? Outside Magazine
The Dangerous Chemical You May Consume Every Day, Men’s Journal

By Rob Shaul

The Greek Heroine Packet of training plans represents the latest evolution of our Fluid Periodization to day-to-day programming for multi-sport mountain athletes.

Each of the plans were completed by the mountain “Lab Rats” at our Jackson Facility. All the plans in this series are 6 weeks long (including an assessment/unload week) and train 5-6 days/week.

This packet is designed to be completed in the gaps between sport-specific train ups for specific mountain sports seasons, adventures or events.

Fitness Attributes

The four Greek Heroine Plans, Helen,  Artemis, Danae, and Atalanta together represent 24 weeks of mountain directed programming, that trains 5 fitness attributes of a mountain athlete concurrently.

• Relative Strength
• Work Capacity
• Climbing Fitness
• Endurance (running, uphill hiking under load)
• Chassis Integrity

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Plan Overview

Common Questions

What order should I complete the Plans
In the order listed above, starting with Helen.

What Equipment is needed?

• Climbing/Bouldering Gym with a General Fitness Training Area
• Stopwatch with repeating countdown timer

What if I miss a training day?
Ideally, you will train 5 days in a row, and take 2 full days off for rest. If for some reason miss a session,  do not skip ahead. Start again where you left off and complete the sessions in order throughout the plan.

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

What about nutrition?
See our Nutritional Guidelines HERE.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

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

What if I have more questions?
Email coach@mtntactical.com

By Rob Shaul

Gone are the days were Hunters were perceived as old, fat and out of shape.
The sport of backcountry hunting has gained lots of popularity thanks to companies such as Sitka and Under Armour which sponsor their own athletes – backcountry hunters who record their hunts with GoPro’s and stories, and sometimes, full-on films.

To us, backcountry big game hunting is one sport which bridges the mountain and tactical focus of our training specialty.

FITNESS ATTRIBUTES

We defined following fitness attributes:

• elevation gain and loss under moderate loads
• extended movements (up to 20 miles)
• and finally, the kicker – packing out the game – super heavy load carriage – 100+ pounds over rough, broken terrain.

The Backcountry Big Game Hunting Packet consists of four plans, and 7+ months of total training that are organized so that each plan will build your fitness for the next. The purpose is to build sufficient fitness to prepare you physically and mentally for your hunt.

The current iteration of the Big Game Hunting Plan, which is the final plan in this packet, is perhaps the most demanding of all of the mountain-sport specific plans I’ve designed. It includes the focused eccentric legwork of our ski and peak bagging plans for walking downhill, leg and cardio hiking under load work in the form of thousands of step ups, intense core training, based on our latest Chassis Integrity Theory, for load carriage, and finally, long, increasing, weekend “mini-events” to prepare backcountry hunters for the fitness and mental demands they’ll face getting their game from the backcountry to the truck.

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WEEKLY SCHEDULE

The 4 plans, in the order you’ll complete them are listed below. Note the rest weeks between plans Begin the Bodyweight Foundation Plan 31 months before your hunt:

Weeks        Plan
1-6               (1) Bodyweight Foundation – Bodyweight Strength Training, Bodyweight Power Training, Endurance Training (running)
7                   Total Rest
8-14            (2)  Resilience – Gym-based Strength, Chassis Integrity, Heavy Rucking and distance running
15                 Total Rest
16-22         (3) Humility – Bodyweight Strength, loaded work capacity, IBA runs and long, unloaded runs
23                 Total Rest
24-31         (4) Backcountry Big Game Training Plan – Sport-specific endurance for uphill hiking, focused core
work, eccentric leg-strength training for hiking downhill. 

It’s very important you complete the final, Backcountry Big Game Training Plan the 8 weeks directly before the hunt.

COMMON QUESTIONS

What Equipment is Needed?
3 of the plans, Bodyweight Foundation, Humility and the Backcountry Big Game Hunting Program are limited equipment programs. Resilience requires a fully-equipped weight room. Click on the individual plan links above, and then the “required equipment” tab for specifics.

I live in the Mid-West, East Coast, South or somewhere else where it’s low elevation and flat as a plate. Will this packet prepare me for mountain travel?
Yes … as best we can… the kicker is elevation. The packet includes focused “mountain endurance” training for uphill movement, eccentric strength training for the downhills, core strength endurance, movement under load, etc. However, there is no magic bullet way to prepare you for the effects of elevation. Best we can do is get you as sport-specifically fit as possible when you arrive. It will take a few days for you to adjust to the thinner air in the mountains.

Does purchasing this packet mean I’m guaranteed to get my elk?
If it were only that easy. But, if you purchase this packet, complete the programming as prescribed, go on your hunt, and find you were not physically prepared, we’ll refund you, no questions asked.

More Questions? E-Mail coach@mtntactical.com

By Rob Shaul

“SF45” is an acronym for “Strength and Fitness 45” and this programming is designed for older tactical and other high impact athletes in the 45-55 age range.

SF45 Alpha is the first of a series of 4 training plans in this collection – Bravo, Charlie and Delta are the other 3 plans in this series.All four plans can be purchased together in a packet, HERE. 

SF45 Alpha is a 7-week, 6 day/week training plan with an emphasis on endurance. Week 7 in the plan is an unload/re-assessment week.

This is the first version of this plan, published May 2017.

SF45 Programming has the following general characteristics:

Heavy, Low Volume Strength – think heavy barbel and 1-3 reps per set. The goal is to increase or maintain relative strength (strength per bodyweight) in the most efficient manner possible. Some SF45 cycles will feature bodyweight strength training, but none will include moderately loaded free weight strength training in the 5-12 reps per set range. This is to avoid unnecessary joint impact.

Endurance – Recreationally, most activities for athletes in this age range are outside and have a strong endurance component – biking, hunting, trail running, hiking, alpine climbing, etc. As well, for experienced athletes who’ve spent decades throwing iron around in gyms, the appeal of training inside wanes. Endurance programming includes assessment based intervals at a threshold pace, long distance intervals at an easy pace, and gym-based endurance training. This programming may include rucking and ruck running, as well as loaded step ups.

Chassis Integrity – MTI’s mid-section training methodology aims at building transferable mid-section strength and strength endurance. Four movements are emphasized: Rotation, Anti-Rotation, Total Body and Extension. Chassis Integrity can be trained in focused circuits, as well as in complementary gym-based endurance events.

Non-high Impact Work Capacity – In this age group, gone are the days of hard, intense, high impact multi-modal gym-based work capacity programming. For day to day training, the interest and need for this type of fitness is not worth the joint impact. Work capacity training is limited to lower impact gym exercises and shuttle sprints.

Deep Squat Avoidance – For our over-40 lab rats, it’s nearly impossible to do heavy back or front squats without limited joint pain. Lower body strength training in these cycles will focus on lunges, hinge lifts and bodyweight or lightly loaded complexes.

Here is the weekly schedule for SF45 Alpha:

• Mon: Heavy Total Body Barbell Strength, Gym-Based Endurance
• Tue: Heavy Upper Body Strength, Low-Back Focused Chassis Integrity, Shuttle Sprints
• Wed: 6 Mile Running Assessment or 2-Mile Threshold Repeats
• Thu: Heavy Leg Strength (lunges), Gym-Based Endurance
• Fri: Long, Easy Run/Trail Run
• Sat: Athletes Choice: Long, Easy Run/Trail Run or Endurance Mode of Choice

Common Questions:

Who is this plan appropriate for?
Experienced tactical and other high-impact athletes age 40-55. This plan includes olympic and functional fitness exercises and knowing your way around a weight room will easy your learning curve for the programming. 

What Equipment is Required?

• Fully-equipped functional fitness gym including barbells/dumbells, plates, bumpers, rack, bench, plyo boxes, sandbag (40/60/80 pound)
• Stop watch with countdown interval timer.
• Optional – GPS running watch to make finding running distance easy

Can I see sample training?
Click HERE, then click the the “Sample Training” tab to see the entire first week of programming.

More Questions?
Email: coach@mtntactical.com