Page 73 – Mountain Tactical Institute

Streaming Series Worth Every Minute

By Rob Shaul

In no particular order …. and avoiding the obvious Sopranos and Game of Thrones, below are streaming series I found worth the streaming time. Suggest your favorites in the comments, below ….

Friday Night Lights

A 5-season (2006-2011), NBC television series centered on high school football in a small Texan town, FNL did the impossible and added to the quality book and great movie of the same name. Touching and heartfelt, the series gave rise to the future acting careers of Connie Britton, Taylor Kisch, Kyle Chandler and Jesse Plemmons. Yes, it’s a dramatic series about teenagers and high school football, but great acting, writing and memorable characters make it special. I may have shed a tear or two while watching.

Battlestar Galactica

Katee Sackoff plays moody fighter pilot, Starbuck, in BG.

I’m old enough to remember the original, clunky Battlestar Galactica Television program with the chrome robots and red eyes. It was nothing special … but the series reboot which ran from 2005 to 2009 is special. A small fleet of the remaining humans race from pursuing robotic Cylons in ragtag spaceships protected by one warship – “Galactica.” The series is surprisingly deep and engaging. I was doubtful, but loved every minute.

Peaky Blinders

Cillian Murphy plays gang leader, Tommy Shelby.

Netflix, period series which begins in 1919 and follows a gang family in Birmingham, England, Peaky Blinders centers on gang leader, Tommy Shelby, and his goal to both improve his families fortune and move up the social class ladder. Raw, violent and impossible to watch without subtitles, you’ll blow through the 5 seasons (2013-2019) and wait, with me, anxiously for the sixth!

The Expanse

Amazon Prime, Science Fiction series with a believable space-based future. Earth is in predictable ecological decline, run by the UN. Most are unemployed and unhappy receiving universal basic income. Mars has been colonized and become independent, and risen as a military rival to Earth. Between are the “Belters” – an oppressed population who live and work mining raw materials for both Mars and Earth on the asteroids in the belt around Saturn, and yearn for respect and independence. The Expanse features solid acting, believable plots and great special effects. Iranian actress Shohreh Aghdashloo stands out as a ruthless politician bent on protecting earth as does Wes Chatham as a violent, good guy, sociopath.

The Bureau

Approachable, 5-season, series centered on a French spy bureau. Best is it’s characters look like real people, the plot is unpredictable, and acting is solid. No trite James Bond characters, plots or wiz-bangery. Find it on the Sundance Channel.

Patriot

Recently cancelled after only 2 seasons, Patriot manages to be incredibly funny and brutally tragic at the same time as it traces the ongoing struggles of an American intelligence officer trying to influence an Iranian Presidential election. Delightful in it’s originality, creativity and artistry. Ambitious and unpredictable – I’ve never seen anything like it.

Honorable Mentions

The Tunnel

Crime series which highlights the partnership between a British detective and his female French colleague, what makes this series is the slightly autistic French character, Elise, and the intellectual plots.

Bordertown

Finish cop drama made unique by the main character, Kari. Unlike the tough-guy stereotype American cops, there’s nothing macho about skinny-jean wearing, Karl. He’s tall, quiet, intellectual, and doesn’t like blood or guns. Karl and his unique approach to solving crimes, plus a noir filmmaking approach and solid supporting cast, make the series unique.

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Preparation and Training for Ranger School: A Female Perspective

by Rob Shaul

By Sarah Ferreira

As of August 2020, 54 women have graduated Ranger School and a very select few have earned both the Ranger and Sapper Tab. One of those phenomenal women is MAJ Natalie Mallue, an active duty Army Engineer Officer, West Point Class of 2009 graduate, and native of Damascus, Oregon. I’ve been lucky to call Natalie a friend since our time at West Point and it’s been amazing to watch her blaze a trail since her commissioning. She graduated Sapper school in 2013 and then Ranger school in 2017. I thought it would be a great opportunity for the MTI community to hear Natalie’s perspective, lessons learned, and training process throughout her Ranger school journey. Below is our question-and-answer session.

Q: Can you describe your athletic and training background? What were your physical strengths and areas where you needed to improve prior to Ranger?

A: Prior to attending Ranger school I was a devoted 3-year member at a CrossFit gym, and I worked out 4-5 days per week with my unit. I’ve always been strong with rucking, upper body strength, agility and coordination. My biggest weakness is definitely running and speed. I’ve never naturally been a gifted runner, so I knew that training for the RPFT 5 mile was going to be an important aspect of my training plan. I also knew that going into Ranger I needed to optimize my body composition, decrease fat and increase lean muscle mass in order to improve my strength to body weight ratio.

Q: What was your training methodology to prepare for Ranger School? Did you follow a prescribed program, or did you make your own?

A: I began training for Ranger school one year before I attended (Jan 2016-Jan 2017). I did not have a set training plan or schedule, but I did have an evolving methodology based off my own strengths and weaknesses. I did about 40% of my workouts with my unit in the morning, 50% with a CrossFit affiliate, and only about 10% on my own (this was mostly testing myself for the RPFT). My priorities during train up were as follows: 1. Train for the RPFT 2. Train for strength to carry a ruck, 3. Train for endurance 4. Train to prevent injury. After listening to some advice from a coach who was ex-MARSOC, I decided to test out his theory that you do not need to ruck and run often to prepare for ranger school (it also helped that I don’t care for conditioning runs or rucks). I believe this worked for me, but what works for one person may not work for everyone.

Q: What was successful about your training and preparation? What worked well and what do you wish you would have changed or altered?

A: After learning that many women fail out on the 12-mile ruck march I intentionally increased my workout volume as much as I could without being destroyed and unable to walk by Wednesday (which happened a lot in the beginning). Because I had a long period for train up, I was able to learn my line between maximizing training and overtraining. I struggled with overtraining in the beginning because my workouts during morning PT sessions often conflicted with the CrossFit programming in the evening workouts. I eventually started picking and choosing who I would do PT with during the morning workouts based off what was programmed at the gym in the evening. I understand that most people cannot pick and choose who they want to do PT with in the morning, so for those who cannot choose, it’s important to have a chat with your commander about your train up plan or offer to run a ranger train up within your company.

Injury Prevention: one of my biggest fears during train up was getting injured. I had invested so much time and energy into my train up that I sought out ways to prevent injury which would also (hopefully) translate into injury prevention at Ranger school as well. I subscribed to ROMWOD (Range of Motion Workout of the day) which is a daily 15–25-minute yoga-like routine which increases mobility and also aids recovery. Yoga will also do the same thing. I also owned a copy of “Supple Leopard” by Kelly Starrett. This book is great because it’s organized by sections of your body. If you are sore in one area, turn to that section and it will have a list of activities you can do whether you want to speed recovery, have an ache/pain, or just want to improve mobility. I’d usually choose a section of my body to work on every other day before working out.

Q: After Ranger school how did you get back into shape? How long did it take you to get back to your baseline of fitness?

A: Within a week of returning to my unit after Ranger school I was back in the CrossFit gym. I thought I was ready to get back into my old routine, but I quickly realized that jumping right back into working out was a bad idea. I was definitely not ready, mentally or physically, to dive back into a training routine. My body needed time to heal and recover. I was battling some plantar fasciitis and had recurrent back and leg pain. I had to drastically reduce my training volume and focus on rebuilding my muscular strength, especially my upper body strength. I did ROMWODs and other injury prevention protocols to ease back into it. Overall, it took me about 7 months to get back to my normal baseline of fitness.

Q: What did your spouse and family think about your decision to attend Ranger School? Did you have the support from your friends, peers, and leaders at your unit?

A: My husband is also a Ranger school graduate and he was extremely supportive of my decision to attend the school. He assisted in my train up, helped grade and critique my push-up form, as well as offer tactical advice. It was great to have his full support. My parents and siblings don’t come from a military background and they really didn’t have any idea about what Ranger School was, but they were proud of my decision to attend and offered all the assistance and encouragement they could offer. I had a very close-knit community at the CrossFit gym I attended, and all my gym friends and colleagues were a great help in keeping my motivation high during some of those brutal workouts.

When I attended Ranger school, I was serving in an Infantry Brigade Combat Team (IBCT) where Ranger School is very much a part of the culture of the unit and is held in very high regard. A large percentage of Officers and NCOs in the unit have their Ranger tabs. I was fortunate to have the full support of my chain of command. As part of the process, I had to attend a 2-week pre-ranger course at my unit. It was super physically demanding and it prepared me very well. My unit’s pre-ranger course appeared very selective, and they consistently had a very high Ranger School pass rate.

Q: What was your primary motivator to attend Ranger school? How has it impacted you personally and professionally?

A: I had several strong reasons for wanting to attend Ranger School. First and foremost, I felt a strong obligation to attend the school because I was serving as a Company Commander in a Ranger coded slot; meaning that the position I was in was normally held by a Ranger qualified officer. It felt hypocritical to be serving in an IBCT and Ranger slot without actually having the credentials to be in that position. I also wanted to set a strong personal example to my Soldiers, by showing them that you’re never too busy to invest in your professional career. Even with all the demands of being a company commander, I could still find time to train and attend Ranger School. I felt it was best to lead by example. Personally, I’ve always enjoyed and sought physical challenges and I was curious if I could make it through Ranger School.

One of the most professionally rewarding experiences since graduating Ranger School is the amazing opportunity, I’ve had to mentor young Soldiers and Officers. It’s been great to be able to impart some coaching and guidance and in turn I end up learning so much from them as well.

Personally, I know that every day I need to live up to the Ranger values and uphold the high expectations of a Ranger qualified officer, and that brings about some personal challenges. I’m about to go back to the line as a battalion XO or S3 after having two kids in under two years. I certainly feel pressure to get back in the right physical shape and mindset needed for the job and mission, which is stressful when trying to think about how I’m going to balance the job requirements with family life.

Q: Being one of the very few female officers with both a Sapper and Ranger Tab, do you feel pressure to act a certain way? What is the best and worst part about the experience?

A: I don’t feel external pressure to be anything other than my genuine self. Any pressure I feel is internal. One cool part about the experience is that I got a unique opportunity to serve as an on-set military advisor for the film Monster Hunter staring Milla Jovovich, who played a Ranger in the film.

Q: What was the biggest challenge you had to overcome throughout the process for Ranger? What was the most difficult phase of Ranger for you?

A: One of the earliest challenges was getting my body composition where it needed to be for optimal performance. Naturally, I’m not super lean and thin so I had to be very disciplined in my training and nutrition. By the time I started Ranger I got down to 20% body fat and 36% lean muscle mass. It was also a challenge to avoid getting into an overtrained state and avoid injury. Many days I was doing two workouts on top of my company command responsibilities, so I had to be smart about how I trained.

Physically, mountain phase of Ranger school was the most difficult for me. I went through Ranger during the winter months and the long-distance rucks were absolutely brutal. My body was lacking the calories I needed to sustain myself and I was losing fat, so I was always freezing cold.

Mentally, Florida phase was the most challenging to me. Florida was the only phase I had a to recycle. I didn’t do well on my initial patrols and while many of the factors were in my control some were not, and that was frustrating at the time. Mentally, I knew I had to own the situation and take the lessons learned into my second attempt at Florida phase. It was a total mental suck to have to stay in Florida while watching all my squad and platoon mates move on to graduation.

Q: How were you treated at Ranger school by the cadre? How did your male peers view you?

A: The Ranger School cadre were professional the whole time and I was not treated differently due to my gender. My male peers viewed me as just another Ranger student. I think that Ranger school is a good place to integrate women into combat arms because you can change the minds of so many young Soldiers and Officers. Everyone is too tired and hungry to worry about gender. The only thing that matters is “Can this person carry their load, can they stay awake through the night, and can they do what is required of them?” The keyboard warriors don’t exist in those types of extreme conditions.

Q: How did you and the other females handle personal hygiene?

A: First of all, thank you for not asking me “How I handled my female issues”. I think most people who haven’t lived the experienced with a woman in their platoon tend to think these accommodations impact operations more than they actually do. I was the only female Ranger student in my platoon and some very simple accommodations like hanging a poncho liner or adjusting the position of wall lockers allowed me to change in privacy without making my male peers uncomfortable. Since there was only one area for showers, we simply planned for me to shower either before the men or immediately after; that way no one was inconvenienced by a disrupted shower schedule.

In the field environment, ponchos were hung around the slit trench for privacy and honestly, I think that the majority of Ranger students, both male and female, enjoyed some small level of privacy when having to utilize the trench. The Ranger Instructors also appreciated not having the slit trench open for all to view. The only downside was the poor person who then had to carry around the “poop poncho” in their pack. In order to be able to pee while standing I used a FUD (female urination device)- very similar to a GoGurl. It’s essentially a small rubber channel that’s simple to use and allows women to discreetly pee while standing up.

When it comes to menstruation, again, I think people tend to make this a big deal when it’s really not. Many women attending the school already actively manage their menstrual cycle and will take different forms of birth control to minimize the inconvenience. Some women won’t get a period at all during Ranger due to physical exertion and loss of body fat. Dealing with your period is not any different than using the bathroom.

Q: Top piece of advice for other women attending Ranger school?

A: Set some realistic and achievable goals for yourself and prepare to the best of your ability. I can’t emphasize the preparation piece enough. I truly think that my deliberate train-up and then attending pre-ranger were huge contributors to my success at Ranger school.

You Might Also Like MTI’s Ranger School Training Plan

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Q&A 2.4.21

by Mintra Mattison

QUESTION

I recently purchased the year long PJ/CCT packet while on deployment and have completed the on ramp portion and loved it and am a huge fan of your chassis integrity theory and style of training! I want to take a break from it though since I’m having hand surgery to remove some scar tissue in roughly 2 months and my timeline is looking like it’ll be about 18 months until I hit Phase II selection. Im active duty Air Force and wanna finish my degree before starting the long pipeline, but was wondering do you have any programs in the meantime before I return to the packet that focus heavy on endurance running and emphasize muscular endurance as those are weak areas of mine (I’m consistently high 13s to low 14s for my 2 mile run)? I still want to lift weights/improve work capacity so if there are even options to pair 2 separate programs I’m all for it. Only equipment I don’t have access too right now is a pool. Thanks for the help.

ANSWER

I’d recommend the plans/order in the Virtue Packet. Two of these plans are in the PJ/CCT Packet – Valor and Humility.

– Rob

QUESTION

I’m reaching out because I spent the morning having a friend (she’s a firefighter, Laura Lyons) sign your praises.

I recently switched gears from doing crossfit 4-5x a week to American Kenpo and I’m having a lot of trouble balancing workouts with martial arts 3x a week. I’m upper 30s and not competitive outside of my own school.

Pushing weights like I used to means that my flexibility will be suffering and the martial arts training requires a lot from me including flexibility. I’ve been able to work running in on days where I do martial arts but that’s by not going 100%.

I’m fairly lost about how to work everything in. After two weeks of back and forth I was looking at weight training M Fr- martial arts Tu Th Sat, along with running and mobility work. Rest Wednesday and Sunday.

I would love your thoughts or if you have an idea of which of your programs would work for me.

Regards!

ANSWER

I’m not sure strength training alone, should hurt flexibility. It won’t hurt your martial arts performance – as long as it doesn’t impact fatigue … in other words making you sore or tired for your Kenpo training sessions.

The way you’ve got it set up seems right … don’t gym train on the days you have Kenpo training.

The Kenpo work is new, so your body is still accommodating to the stress. My guess is as you’re Kenpo fitness improves, your recovery will as well and you may eventually be able to double up on some days and gym train and do Kenpo on the same day.

Now, you may want to pull back on your running for your Kenpo days.

– Rob

QUESTION

I have a question about the theory behind your courses, particularly the Sapper/Ranger train-ups. Why do you prescribe such a light ruck weight? Just about everyone I’ve ever talked to who has been to and/or passed one of those schools says to ruck extra heavy during training to get used to the load. Like 80lbs minimum.

Is it because the other exercises in the plan are designed to build leg strength, and rucking with heavy weight in addition to those raises the risk of injury? I’ve read enough testimonials that I have confidence in your plans, but I am curious.

ANSWER

Our focus is to ensure the athletes can make it past the course gate PFT / Ruck, then prepare the athlete, but not break him down, for the duration of the course. Day 1 of the ranger school plan is a 12 mile ruck at 60#, which we understand is the load for the RAP week 12 mile ruck. The load for the Sapper Plan also reflects what we understand is the gate ruck load. The feedback we’ve received from the Sapper course has not indicated going heavier has not been needed … but we could have gotten in wrong and will fix if necessary. However, no one whose used the plan has reported this was an issue.

– Rob

QUESTION

I came to your site after listening to The Hunt Backcountry podcasts referencing your background, MTI and sandbag programming. My interests are mainly low elevation whitetail bowhunting…so I have been running 40 mpw for over a year but understand I need to incorporate more functional strength for backcountry bow elk at Colorado elevations.

So I am looking over your mountain programming and also wanted to know if the sandbags might be in stock anytime in the next 8 weeks? If not, would you have an alternative suggestion on the gear.

Thanks for your time and consideration.

ANSWER

The factory is currently building some more sandbags … but I don’t have a finish date on them. Any sandbag will do … and amazon has several different vendors who make these. You can also make your own … my first was an old duffle bag filled with gravel and sealed with duct tape. Be resourceful.

– Rob

QUESTION

I just wrapped up an intense 4-day-ice climbing trip, and once again, wanted to say thank you for the Expedition Ice Climbing program. I feel stronger than ever, and was able to solidly lead WI4 right out of the gates this season.

I have never been great about stretching and wanted to ask about what kinds of stretches should I be doing before I head into the mountains? What should I be doing after for recovery?

Does it make sense to do both static and dynamic stretches?

On the note of recovery, despite eating a fair amount during my trip, I am still pretty beat up today. What kind of diet should I be doing to aid in recovery?

Any other information or suggestions to help with the recovery process would be great.

ANSWER

The research we’ve reviewed, and what we’ve done in the gym, have found no correlation between stretching and performance, or recovery.

In terms of diet, eating clean as per our nutritional guidelines is all I’d recommend.

We’ve studied the effect on recovery shakes post-workout and found no benefit – which is one reason we don’t endorse any supplements.

That being said, some of my mountain athletes swear by yoga, massage, pilates, stretching, etc. Others prefer certain supplements. My answer to them is, “if it’s working for you, keep doing it.”

What we’ve found is recovery improves as fitness improves. What you feel from your trip is the effect of volume. It’s hard to replicate long mountain days in a gym-based session.

Understand, in today’s sports performance world, I’m an iconoclast when it comes to this stuff. It’s easy to find someone who’ll be happy to sell you the gizmo, routine, pill, shake, or bar claiming it will aid in your recovery.

My advice is to take a couple ibuprofen, eat a good meal, foam roll a little (cheap massage), and get some sleep.

– Rob

QUESTION

I just finished the rat 6 program and I was looking for something to follow it up with. Any recommendations?

ANSWER

Johnny

Balanced, multi-modal plan. Maintain strength …. build work capacity, endurance and chassis integrity.

– Rob

QUESTION

I am looking to significantly increase my deadlift and overall body strength (more focused on the deadlift) , what plan would you recommend for significant deadlift improvement?

Thank you for supporting me through my progressions,

ANSWER

MTI Relative Strength Assessment Training Plan – with one change. Replace the Power Clean in the Plan with deadlifts, but follow the same progression.

– Rob

QUESTION

Finishing up a backcountry ski program. All is good.

Looking to ski a lot this winter but also goof around a bit with working out.

A few others want to do a challenge / contest : most push ups / longest standard plank and a one-leg pistol squat. I have 45 days from Jan 1. We’re all mid-50’s and active. Sort of a most fit without running. Need to win. Ideas?

I’ve looked at your push-up plan and chassis integrity and thinking about combining them. Any other thoughts?

Know it’s not ‘standard’ but appreciate your ideas. I am on your athlete subscription plan.

ANSWER

Best to train sport-specifically for this assessment. Go to the FBI SA PFT Training Plan, do a push up and pistol squat assessment, and then follow the same progression.

Standard Plank? Go to the BJJ Training Plan and look at the Gi Grip Strength Assessment. It’s time based … do a max time plank and then follow the same progression that’s in the plan for the Gi Grip event.

You can do the progression for these together. I’d recommend 3-4 days/week, with a day rest each week. Re-assess every other week.

– Rob

QUESTION

Got a question regarding training. I am just coming off the entire run Improvement program so a good 5-6 months approximately of hard intervals, etc. I was wondering where to go to next I enjoy lifting and running and wasnt sure if I should drop into for example the 2 mile run improvement or lay off intervals for a bit? Fyi i have done big 3 and both run programs as well in the past. I have noticed in the past running is an area if I don’t keep up on i lose gains fairly quickly. Thanks for your input and keep getting after it!

ANSWER

You need to get under the barbell, and hit some work capacity and chassis integrity. I’d recommend Johnny which is a multi-mode training plan. Double the prescribed running in the plan and add in a 60-90 minute moderate pace run Saturday to maintain your running fitness.

– Rob

QUESTION

1st question-I’m prepping to start your Denali program. It says for a Sled drag to use a tire. I have a Rogue steel sled. If I use that instead of a tire, how much weight should I stack on the sled?

2nd question- While prepping for the Denali program, I’d like to accomplish 2 things, build mountain endurance and cut some weight. I’m currently using the peak bagger program. Any thoughts on another mountain program that can help with both?

ANSWER

1) drag it unloaded. You’re going to be dragging it for miles.

2). Jedediah Smith

– Rob

QUESTION

Starting week 8 on the 50k plan, and I have a few questions now.

1. The 7k intervals, starting with session 31. What is the desired or planned percentage of effort required to reach the target goals? For example, 90 %, or full out 100% run till you puke, and/or be able to run both intervals at close to the same time. ?

Maybe on the initial sessions the targets are unattainable, so you have the goal of reaching the target time by session 39 or so?

Obviously, by these questions you might surmise I’m not making my target times on those intervals. Max effort is leaving me as much as 3 minutes slow, weather and snow cover are affecting that, so I’m trying to adjust by running a percentage of effort.

2. The long runs – in my last 15 or 20 years of long distance running, the lore, or the culture, was to run long every other week to prevent fatigue and over training. The weekend runs on your plan are long, or moderate effort 30k each weekend. I can adapt, change, new stuff can be good, just curious as to the reasoning. Is it just for the distance training itself, or another goal to be gained as well? I am inserting extra rest days now, because I am definitely feeling tired and need some recoup. This is one of the reasons I left an extra 2 weeks to finish the plan before the actual race.

Ok, the disclaimers. I am, on a good day, just an average runner. I have never been able to train hard for more than 6 weeks, before needing to back off some, and at 58 years old, it’s not getting better. And, the long runs are being run on the “race course” which is a somewhat groomed dog sled and sno machine trail that is much harder on legs to run on even at an easy pace. The intervals are ran on snow on pavement, sometimes hard and packed, but mostly not. I’m sure your program was not meant for these conditions, but being able to adapt and make it happen is part of the fun.
Any insight or methodology, interm goals, etc. you had while making the program you could pass along would be helpful.

Thanks,

Letta

P.s. I really like the sandbag exercises. Never done any of those before, even after years of CrossFit etc. I had quite a time learning “getups”.

ANSWER

1. These times are based on your assessment result. They should be at a threshold effort (fast as possible), and most can make them. However, if your assessment was close to your genetic potential, and or you have a high training age for running, these will be very difficult. But regardless – run at threshold effort. These intervals train speed over ground. The plan is designed to prepare athletes to finish the event, as fast as possible.

2. I can’t speak to the way other coaches program. I will say that MTI programming is unique amongst all the categories we program for (tactical, mountain, endurance, etc.). The assessments and intervals in this program are certainly unique in ultra programming. However, the weekly volume build is steady and week 9 is an unload week before the highest volume week – 10. Week 11 and 12 are unloads into your event. The longest run in the plan is 38k, in prep for a 50k race.

You’re age is likely impacting your recovery and you will likely need extra recovery to adapt. I’m not sure the 38 year old Letta would need the extra time.

– Rob

QUESTION

I am looking for a plan to improve functional fitness and raw strength. My run times don’t need improvement but I don’t want to sacrifice too much of my run times if possible.

Currently my maxes are about

Bench – 235

Squat – 300

Deadlift – 315

1.5 – 8:50

Height – 5’10”

Weight – 165-170lbs

My shoulder strength and core/hip strength are my weak points and I’d like to see my lifting numbers go up.

I am in the Border Patrol.

Any advice on which plan would be best??

ANSWER

2 good options depending on how much you want to run …. the strength programming is the same in each plan.

Big 3 + 2-Mile Run Training Plan, or …

Big 3 + 5 Mile Run Training Plan.

– Rob

QUESTION

Good morning – very happy MTI user here, having bought my first plan from you all almost 8 years ago and haven’t stopped since.

I am torn between a flat bench and adjustable bench upgrade for my garage gym.

I follow your program strictly, so I don’t sub (I trust you all!) movements. I’ve noticed that I’ve never done an incline bench during a MTI/SSD/MiA/MoA program and I assume likely will not, so I haven’t done an incline in years.

To that end, I was curious as to the methodology at not programing incline bench. It would help me justify a cheaper Rogue flat bench (as your equipment list recommends) as opposed to something like the Rep AB-5200, or GA$P the Rogue adjustable.

Thank you for all you do!

ANSWER

I do and have programmed incline bench press – but certainly not as often as regular bench press. Our benches aren’t adjustable, and when we do incline, we simply put one side up on a plyo box.

The problem with the adjustable benches – in addition to being more expensive – is they are so damn heavy. I like our system better.

– Rob

QUESTION

I’m progressing through the dry land skiing and enjoying and seeing good progress. The next program I want to use is pre session alpine rock. The problem is my local climbing gym is closed due to Covid. Is there a way to adapt the program to just a fingerboard?

ANSWER

Not a good way – but a finger board would be better than nothing. I haven’t built a finger-board only training progression yet – from what we do have I’d recommend the Hang Board Primary Position Complex. I’d recommend this 3 or 4x/week, and increase the work intervals to 10 seconds.

In addition, I’d recommend progressing hanging on the boards using the jugs for time – where you can move your hands as needed. Begin with 6 rounds of 60 seconds and increase, if possible, to 5 rounds of 120 seconds. So, you’ll grab on to the jugs and move around or dead hang, as necessary … to make the interval. I’d also recommend this 3-4x/week, after the Hang Board Primary Position Complex.

– Rob

QUESTION

Your programming is great and I’m looking forward to starting one. Having trouble figuring out where to get started though.

I’ve done CrossFit for about six years then switched over to a gym called line of departure in Charleston that loosely followed your programming.

I have low back issues which lead me switch over from CrossFit to the line of departure gym. Deadlifting just the barbell was giving me significant pain but now I can deadlift 275×10 w no pain. I credit most of my progress to your programming, thank you!

I still need to be careful w the low back and the new job I have requires driving for long periods. I’ve found lifting moderate weight for 10 to 20 reps is great for my back. I love the sandbag workouts and Turkish getups you all program.

I’m looking for a program to challenge me, keep low back healthy, increase strength and endurance.

ANSWER

I’d recommend the plans/order in the Country Singer Packet, beginning with Johnny.

Low back? 275×10 reps is no joke. You should be okay, but listen to your body and be smart.

– Rob

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Arete 2.4.21

by Mintra Mattison

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Convention Isn’t Physiology

by Rob Shaul

By Rob Shaul

In the strength and conditioning world there are established “conventions” – almost dogmas – concerning proper programming, that are rarely challenged.

General conventions include …

Mobility and movement patterns must be perfect before loading or else the athlete will be injured doing light back squats
Dynamic warm ups are required, and must be lengthy
An athlete’s basic strength and fitness must be built before beginning basic PFT-specific training plan
Bodyweight strength must be built before any loading
Going to 1RM on any strength exercise is dangerous
Other than mobility/movement assessments, fitness assessments should be mostly avoided

More specific programming conventions include ….

Tabata Intervals are the best
The only way to train endurance is either fast and short or long and slow
Training more than one rep above 85% 1RM is impossible

Many of these conventions are found in the specific programming methodology of the most influential coaches. I’ve read all their books.

What seems to happen is a particular coach with a particular group of athletes has improvement success with a specific programming approach. He publishes the programming, other coaches jump on board, have some success, and it becomes convention.

Importantly, physiology is not physics. The laws of physics – like gravity for example – work the same and always in every scenario.

Not so with physiology. I can apply the same exact programming to two athletes with the exact same training age, incoming fitness level, sleeping schedule, diet, etc., and get significantly different results. Physiology can be significantly individualized.

Physiology can also vary for the same individual! What worked for me in my 30s doesn’t work in my 50s.

Few test convention programming against other approaches.

Testing programming is at the heart of MTI’s research efforts. We not only test conventional programming against other types of programming but programming we’ve developed against our own programming. The goal of our research is not to find the “single answer” – but constant improvement.

But … convention is powerful, and it can have significant influence on experienced coaches and even athletes.

One of the steps we deploy in hiring coaches is to give candidates a programming assignment regardless of their experience or credentials. A programming assignment tests several things for us – the candidate’s professional humility, their attention to detail, follow-through, communication skills, and project completion reliability. It also tests their anchoring in convention, willingness to program outside this box, and how they take criticism.

Most candidates follow a similar education path: BS in exercise science, MS in exercise science or kinesiology, college weight room experience. Their paradigm is built around team sports and conventional sports performance approaches.

A typical programming assignment is to build a 6-week program, 5 days/week, to prepare an athlete for a military PFT involving max rep push ups, sit ups, pull ups, 300m Shuttle for time and 3-Mile Ruck Run for time.

Ninety-five percent of the candidates will spend all 6 weeks of their program having the athlete do back squats, deadlifts, front squats, power cleans, basic plyos, and unloaded running.

“So let me get this straight,” I’ll ask them when reviewing their submission, “the first time your athlete will actually try the PFT they’ve been training for, for 6 weeks, will be at the actual event?” You can see how the conversation will go from here.

I’ve found convention also influences athletes. Strength athletes will purchase our Density strength program, look at the programming, and decide before even trying the programming they’ll never be able to complete the progression – because they’ve never done it that way before.

Recently we’ve begun a mini-study with remote lab rats applying MTI’s endurance programming approach to using power instead of pace. Spin cycles, rowers, and some assault bikes have power meters and make this possible.

The “convention” for power-based programming begins with a 20-minute threshold assessment for average power over that 20 minutes. You then take this average power, minus 5 percent, and use this number as your “Functional Threshold Power” for follow on power-based programming intervals and efforts. You’re supposed to use this number for 5-6 weeks, then re-asses.

In the ongoing MTI mini-study, I used a 30-minute threshold assessment, and use the full power average (not minus 5%) as the athlete’s “functional threshold power” for the following programming calculations. As well, the athletes test not only on week 1, but again on week 2. I know that many will improve their FTP with the second test just based on familiarity with the assessment and the machine they are using for it.

What was interesting is when I first sent the programming to the lab rats, those with power-based programming experience questioned the programming based on convention. They wanted to verify that I wasn’t using the conventional 20-minute assessment, and why I wasn’t subtracting 5% from the FTP.

These experienced individuals had completed power-based threshold training before, and doing the calculations in their head, knew the 30-minute threshold assessment and the following power-based intervals in the lab rat programming would be more difficult than what they had done previously using the conventional approach.

I made note of their questions and predicted these individuals would report difficulty completing the programming as prescribed. Not because they couldn’t do it based on physiology, but rather that their minds would think it wasn’t possible and this doubt would influence their performance.

Sure enough, this occurred. A few of the lab rats with the most power-based programming experience reported failure in following the prescribed programming – they reported that they couldn’t make the intervals at the prescribed power levels in the plan.

Those of us ignorant to convention (myself included – I’m doing the program) made all the intervals as prescribed.

Importantly, not all of the most experienced power-training lab rats reported difficulty. Some made the intervals and reported they were surprised they did based on their experience with the conventional programming. Convention was in their pocket, but not blocking their performance. They approached the programming with an open mind.

Long ago I learned the hard way that every time I became righteous about one specific programming method, I turned out to be wrong. While we’ve established consistent success with specific programming methods for most athletes, I would never say our approach is the “best” or that it will work for every single athlete. And I’ll continue to test it looking for improvement.

Should programming convention be tossed aside? No. Rather, think of it as a handy baseline to test other approaches against.

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Mini-Study: 357 Strength matches Density Strength in Strength Improvement; Outperforms for Endurance

by Rob Shaul

By Rob Shaul, Founder

BLUF

MTI’s 357 Strength progression methodology matched MTI’s Density Strength progression in strength gains, and in a cycle that paired strength training with endurance, outperformed in endurance performance.

Background and Study Design

We conducted a 3.5-week Mini-Study using remote lab rats to test the effectiveness of MTI’s 357 Strength progression to MTI’s Density Progression.

One group of remote Lab Rats completed the study in January, 2021 and their results were compared to a similar study on Density Strength conducted previously.

357 Strength combines the proven strength training methodology we’ve developed at MTI, with the hormonal “flush” theory experienced by CrossFitters. Heavy strength is followed by complementary, short, intense, work capacity efforts designed to follow up the max effort, central nervous system-focused strength training with a complementary hormonal flush.

The key to 357 Strength is the complementary work capacity effort. Varying in duration from 3 minutes, 5 minutes, to 7 minutes, these work caps utilize the same exercises conducted in the strength portion to create a “hormonal flush.” This shocks the body to overcompensate during recovery, resulting in greater gains than if the exercises were completed in the same volume, but with less intensity.

357 Strength is one of our most successful strength training programs, and also one of our most fun. However, we’ve never formally tested our 357 Strength theory until now.

This study piggybacked on another mini-study we completed in the Fall of 2019 which compared MTI’s Density Strength and Super Squat Strength methodologies. That study found that Density Strength leads to greater strength gains.

This study deployed the same Density Strength programming as the 2019 study, with one change. The Monday, Wednesday and Friday strength work was be followed by a 3-7 minute short, intense work capacity effort deploying the same muscles and movement patterns and designed to create the hormonal “flush” – turning this programming into 357 Strength.

All lab rats will completed the same, 5-day/week programming. Strength programming was built around a 1 Repetition Maximum Back Squat, Bench Press, and Hinge Lift. In addition to strength work, the lab rats complete a 1.5 mile run assessment and follow-on 800m interval repeats. Below was the weekly schedule:

Monday: 357 Strength
Tuesday: 1.5 Mile Run Assessment or 800m Interval Repeats
Wednesday: 357 Strength
Thursday: 800m Interval Repeats
Friday: 357 Strength

Results and Discussion

A total of 19 individuals completed the entire training 3.5 week cycle. Below are the individual lab rat results.

Below is a comparison to the 357 Strength improvements and the Density Strength improvements from the 2019 Mini Study:

The minor differences in Strength improvements for the individual exercises between Density and 357 Strength are not significant enough to discern a winner.

The significantly greater improvement in the 357 Strength lab rats’, 1.5 run assessment is surprising. The only difference between the two cycles was the 3-7 minute, primarily bodyweight, work capacity effort each Monday, Wednesday and Friday in the 357 Strength study.

The “hormonal flush” theory did not pan out in the strength improvement results. However, it seems this minor addition of short, threshold work capacity did not hurt strength gains and seemed to “juice” the endurance performance of the training plan.

From a programming perspective, especially in terms of improving multiple fitness attributes across a single training cycle, knowing that short work capacity transfers to endurance as demonstrated in this study, is significant.

Next Steps?

The study results do not show that short, complementary, work capacity efforts following strength training increased strength gains. However, the results hint that short, work capacity efforts can lead to significantly increased gains in endurance when combined with regular, MTI mode-specific endurance programming.

This could lead to programming changes at MTI.

Two plans, in particular, Big 3 + 5-Mile Training Plan and the Big 3 + 2-Mile Training Plan are ripe for the addition of short work capacity efforts following strength to improve/enhance the endurance increase/training in the plan.

As well, a potential study in the future would be to include short, work capacity efforts in endurance-focused plans. It’s possible these short efforts would minimally impact recovery and fatigue, yet could improve endurance improvement.

Look for a mini-study analyzing this idea in the future.

Questions? Email rob@mtntactical.com
Comments? Please comment below.

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Arete 1.28.21

by Mintra Mattison

Military / National Security / Foreign Policy

Anticipating demonstrations and disturbances, DC Guard deployment to continue through end of March, Air Force Times
The Forgotten People Fighting the Forever War, Defense One
Commander Lists 5 Tasks to Ensuring Continued Space Superiority, Defense.gov
Why America Should Keep An All-Volunteer Military Force, The National Interest
CIA tells retired personnel to refrain from working for foreign governments, intelNews
This study will pay you to help prevent military suicides, Marine Corps Times
It’s Time To Move the Army Ladder, RealClearDefense

Wildland Fire / Law Enforcement

Fire crews and organizations produce videos summarizing their activities in 2020; Volume 1, Wildfire Today
Firefighters Battle an Unseen Hazard: Their Gear Could Be Toxic, NYT
Why fire agencies should be tracking exposure to fireground contaminants, FireRescue1 Daily News
Body Camera Policy and Training, POLICE Magazine
Majority of Mayors Do Not Want to Reallocate Police Funding, POLICE Magazine
RI bill would allow injured K-9s to reach vet by ambulance, Police1 Daily News

Mountain

The Few Remaining Single Chairs & Why They’re Rad, Unofficial Networks
Video: The World’s Hardest Downhill Ski Slope Seen From The Air | w/ Red Bull Skydive Team, Red Bull
Who Needs Warmth and Comfort When There’s Winter Bikepacking? Adventure Journal
The Appalachian Trail Conservancy Won’t Recognize Your 2021 Thru-Hike for Now, Backpacker
Watch This Video of the Historic First Winter Ascent of K2, The Adventure Blog
Vermont’s governor calls for a monumental investment in the outdoor industry, SNEWS
A Climb for Greater Accessibility. REI Co-op Journal

Fitness / Health / Nutrition

The Best Exercises for Runner’s Knee, Men’s Journal
Study compares low-fat, plant-based diet to low-carb, animal-based diet, Science Daily
Athletics Versus Aesthetics: What’s the Difference? Breaking Muscle
The Best Post-Adventure Food, The Outbound Collective
10 Post-Workout Recovery Methods That Haven’t Been Proven To Work … Yet, Semi-Rad
The Physiology of the Finishing Kick, Outside Magazine
See how they run: ‘Exercise protein’ doubles running capacity, restores function and extends healthy lifespans in older mice, Science Daily

Interesting

The Pandemic Is a Marathon. Here’s How to Stay Strong. Outside Magazine
The World’s Rarest Turtle Has a Shot at Escaping Extinction, NYT
Did You Know AeroPress Makes a Camp-Friendly Travel Coffeemaker? Adventure Journal
How a Surfer Survived Being Stranded in the Open Sea, Outside Magazine
2020 Was Tied for the Hottest Year on Record, The Adventure Blog

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The Difference Between “Working Out” and “Training”

by Rob Shaul

Long-time MTI Lab Rats Cody and James conducting a mini-study on the effect of load on uphill movement.

By Rob Shaul

The decision to term MTI daily fitness a “Training Session” and not a “Workout” is intentional.

Athletes who follow MTI programming don’t “workout.”

We “Train.”

The difference includes purposeful intention, program design, a focus on outside performance, and cycle-specific progression.

In the fitness world, “workouts” stand on their own. Crossfit’s WOD, Peloton’s 30-minute spin classes, or Beach Body’s daily pump stand independent of the workout the day before and what follows the next day. Athletes may drop in and out of these workouts as their schedule or motivation dictates.

The goal is to get in daily exercise – not “train” toward a fitness goal. Get your “workout” in, and move on to something else.

Often, the motivation for “working out” isn’t fitness improvement at all, but physique improvement (looking good). There’s nothing wrong with this as 99% of the fitness industry is based on vanity, but again, focused fitness improvement is MTI’s the goal, not physique improvement.

MTI’s fitness programming is laser-focused on improving mission-direct fitness for outside performance. I’ve answered dozens of emails from first responders or military athletes who want to improve their mission direct fitness, but also increase the size of their chest and arms. I always take time to explain that these may not be the same thing.

MTI’s Daily Training Sessions are part of a bigger meso-cycle (multi-week) plan/goal at a minimum, and for our base fitness programming, a small part in a much larger macro-cycle (multi-month) plan.

MTI’s Training Sessions are progressive – i.e. they build upon one another. Often that day’s programming is based on a previous assessment. Its position in the week “fits” with the other training sessions scheduled for that week.

Meso-cycles (multi-week) have specific training goal outcomes. For our event-specific plans like tactical PFT plans, selection plans, mountain sport pre-season plans, and our fitness-specific plans like running and strength plans, these training goals are directly tied to the event or fitness goal. Every exercise, progression, run, or ruck distance in the Ranger School plan is specifically prepared to prepare the athlete for the fitness demands of Ranger School. Every training session in the MTI Relative Strength Assessment Training Plan is specifically designed to improve the athlete’s front squat, bench press, hinge lift, or pull up strength.

Base fitness meso-cycles, like the tactical Greek Hero, Gun Maker, Notorious Prison plans are designed to work together with each other to build and maintain the athlete’s mission-direct “base fitness” level. The same is true for the mountain athlete Greek Heroine plans and the mountain professional Wilderness plans.

Fitness is not a sport for us. It’s a means to an end … specifically, outside performance.

A unique reality for the mountain and tactical athletes we work with is they can and do get severely injured and even perish, doing their mountain sport, mountain professional job, or tactical duties. Mission-direct fitness can help our athletes avoid injury, if they do get injured, not get hurt as bad and recovery quicker. Fitness aimed at survivability is a clarifying focus for MTI programming.

I don’t deny that turning fitness into a sport is great for business – look at the success of CrossFit or the leader boards on Peloton – or that it engages athletes. Often, athletes who’ve come to us after CrossFit have missed the daily competition and ranking, as well as the sense of community many of these gyms have.

I’ve been asked many times to do a CrossFit-like record board/forum for training sessions but have resisted. From a strength and conditioning perspective, I’m more interested in the individual athlete’s improvement from the beginning of the cycle to the end, as well as his/her performance on the job-specific fitness test we’ve developed for him/her.

I’ve also received criticism for the lack of variety of the programming in a specific plan. For example, someone purchases the Dryland Ski Training Plan and complains there are too many leg blasters and touch/jump/touch intervals. I try to explain the basics training transfer to the real thing and progression in laymen’s terms (“same thing, only harder”) but some athletes are simply not ready to start “training.” They are happy “working out.”

MTI doesn’t program for “fitness athletes” or physique improvement, but rather for professional mountain and tactical athletes and others, who have learned to be professional about their fitness, and understand all that matters is transfer to the real thing outside the gym.

Some who come to MTI from these other platforms comment negatively about our old school exercise videos and bare-bones phone application. Long ago I decided not to try and compete with the software coders designing wiz-bang electronic interfaces, but rather cut out the noise and put 99% of my attention on designing and improving our own strength and conditioning programming.

This is why we conduct research, and constantly read, learn, test programming and update existing training plans. Continuous programming improvement is at the heart of what we do.

MTI programming is not flashy, trendy, or designed to entertain. It just works.

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Lab Rats Needed to Test Progressions for Max Effort Dead Hangs and Front Bridge/Planks

by Rob Shaul

Sorry – We’ve received all the lab rats we need for this study.

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow and focused, 3.5 weeks, 3-day/week Mini-Study comparing the effectiveness of two progression methodologies to max effort dead hang and front bridge/plank for time.

This will be a focused study, just on these two events, and can be completed simultaneously with your current training.

Specifically, we’re interested to see if we can identify which progression works best to improve max-effort time-based events like these.

This mini-study will begin Monday, February 1. The deadline to apply is 1700 Mountain Time, Friday, January 29, 2021.

Details

Lab Rats will be broken into 2 groups: Group A, and Group B. Both groups will complete a max effort dead hang from a pull up bar and front bridge effort. Each group will complete different progressions. Hand Release Push Up and Max Rep Pull Up efforts, then each will complete a different progression.

Group A will complete a modified “Density” progression for bodyweight exercises, 3 days/week.

Group B will complete MTI’s new “Sinister” progression of 5 max time efforts with a short break between, 3 days/week.

Each group will perform its individual progression for 3 weeks, then on the Monday of week 4, each will re-assess max effort dead hang and front bridge for time and we’ll compare the results.

Lab Rats will be able to complete these progressions on top or in addition to their regular current training, we just ask that for the duration of the study, you not complete any additional front bridging or dead hangs. Each days’ effort will take 15-30 minutes depending on your incoming fitness (it will take longer for more fit athletes)

What We Hope To Learn

Hopefully, the results will identify which progression works best for improving time-based max-effort events. Recently the US Marine Corps made a max-effort front plank for time an option on the USMC PFT instead of the crunches.

In our MTI’s own programming, we’ve used max effort dead hangs to train ice and rock climber grip strength.

But, until now, we’ve never tested different progressions against each other.

Required Equipment

Pull Up Bar
Countdown repeating timer and stopwatch (smartphone will work).

Cycle Duration and Schedule

This MTI Mini-Study will take 3.5 weeks. It will begin Monday, February 1, 2021, with the initial assessments and progressions. On the Monday of Week 4, February 22, 2021, lab rats will reassess and results between the two progressions will be compared. You’ll train Monday, Wednesday and Friday.

To Participate

You’ll need to commit to training Pull Up Bar Dead Hang and Front Bridge Intervals, 3 days/week for 3.5 weeks, and follow the program as prescribed
You’ll need to commit to only do this training for dead hangs and front bridges. No other dead hang or front bridge-specific training is allowed during the study period as it will skew the results.
You’ll need the required equipment (see above)
You’ll need to be an experienced, fit athlete.

This is a focused mini-study which only involves dead hangs and front bridges. You’ll be able to do other training as well, just no additional dead hanging or front bridging.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Dead Hang/Front Bridge Lab Rat” in the subject line.

Please include:

your age
your bodyweight
Finally, please verify you can commit to the 3.5 weeks, 3 day/week training cycle.

You’ll be assigned to a Group, and provided with further instructions. Training will start on February 1, 2021.

We’re hoping to get 25-30 lab rats for this study.

APPLY NOW

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Q&A 1.28.21

by Mintra Mattison

QUESTION

When I played college football about 5 years ago I tore both my ACLs in a span of 3 years. Ever since then it has been a struggle to squat heavy. I just recently purchased the patrol workouts and have started them. I’m still on the whiskey plan.

Would you suggest sticking with squats as the program says to or substitute a list that doesnt cause pain in my knees (deadlift)?

ANSWER

Modify the load and or the range of motion on the squat as needed for your knee pain. Deadlifts don’t train the quads like the squat, so I’d rather have you continue as best you can.

– Rob

QUESTION

Really enjoying the weight loss program, only thing is I am getting really tired by Friday. Have you got any advice diet wise to try and avoid feeling as flat as I currently am please?

For some background, I am 37 years old, 6 foot 3 and 110kg. Ultimately I am aiming to be sub 100kg for the submission grappling season next year.

ANSWER

Your fatigue/soreness will decrease as your fitness improves. Just keep grinding.

– Rob

QUESTION

Would like your advice as I am due to have both a rotator cuff and SLAP tear repaired in the coming weeks. Understanding there will be PT for the surgically repaired shoulder, what plan would you advise that I move forward with for the rest of me? I understand this recovery can be long and I have seen Q&A where you’ve advised to not do the same plan over and over. Would appreciate any advice/direction.

ANSWER

Training Plan for Athletes Suffering Arm Injury.

– Rob

QUESTION

I’m loving your Sapper Leader Course training program so far. Got another question. I’m on Session 9, and I did the sandbag getups this morning. My wife will be gone after I get off work today, and I’ll be stuck at home with the baby.

I’ll do the 2-mile intervals when she returns at 2130 if I have to, but do you have a reasonable substitute workout to recommend?

ANSWER

No good options …. but closest would be 500x Step Ups at a 20″ box for each 2-mile interval.

– Rob

QUESTION

I’m 45 and looking for something different. I do long distance running during spring, summer, and fall. I’ve also done Crossfit for several years. Ive done and enjoyed the run specific plans you offer (25k and run improvement), but would like a little more total body but with running incorporated. I recently built a home gym and have most of the equipment needed (all except sandbags).

One question, I don’t have room in my house and it’s quite difficult to do shuttle sprints outdoors in MN winter. Can I sub rowing? I have a rowing machine. Long slow runs I can handle all winter or I can use my treadmill.

Thoughts?

I’m either considering this packet or the big 3 + 5.

ANSWER

Of the two plans, SF45 Alpha has more variety, but less focus. It includes work capacity and chassis integrity work (functional core), as well as strength and endurance (running). It’s also more equipment-intensive (sandbags, plyo boxes, dumbbells/kettlebells, etc.)

Big 3 + 5 is strength and running. On the strength days all you do is strength work – it’s focus is there. Same on the running days.

If you’ve never done a focused strength progression or focused speed work, I’d recommend Big 3 + 5. Don’t take the focus on strength and running to mean this plan is easier. It isn’t …. but you might really enjoy seeing the progression and hopefully seeing yourself get significantly stronger and faster at the same time.

Shuttle Sprint sub? Sure – you can row.

– Rob

FOLLOW ON QUESTION

The pure strength has me intrigued. I’ve done the focused speed work from your run improvement plans and the 25k plan, assuming they are similar. Never done pure strength.

If I was to pick one of your pure strength plans alone and skip the running for now, which to choose? I read that the Rat 6 is best for people new to strength programming, but the other strength programs and the off-season training for endurance athletes has me intrigued as well.

Maybe I’ll just buy the subscription and experiment this winter a bit.

FOLLOW ON ANSWER

Rat 6 is solid!

– Rob

QUESTION

I have started the Big 3 + 5 mile run that you recommended, thank you. IF the 3rd set of 80% max is too challenging to complete 5 rounds of 4 reps what is the best way to modify? I feel challenged and comfortable completing 3 sets, but am progressing cautiously as this is the first time I have worked out with a barbell since college, currently age 36. I wasn’t sure if should just do 3 sets or decrease wait or do 1-2 reps on the 4/5 sets…..Really enjoying the programming and home gym. Thanks.

ANSWER

First, increase the interval to 2 minutes. You can “break” the sets if needed … i.e. do 3 reps, short rest, do 4th rep.

If this doesn’t work, drop down to 3 reps. Keep the load as prescribed.

– Rob

QUESTION

After 7 years of CrossFit and pandemic my wife and I do our work outs in garage gym and were looking for programming and I remember reading an article about Mountain Athlete featuring Exum Guide Christian Santelices who I Climbed the Grand with and remembered your gym and I liked that your focus is on mountain athlete as I live in Portland and spend weekends in the mountains. I just completed one lift a day and am in week one of 357. I really liked the one lift per day and the long grinds, sandbag (bought on of yours!) and the embedded links. So far 357 seems “heavier” but I like it thus far.

I do like the videos, especially when embedded but the link on the app is easy enough. Programming is working because I have seen my running improve but programming is tougher than before so I am dropping my running miles from 30/ week to maybe 20 so I can recover. My push press 1RM went from 115 to 130 so I guess that is success!

I am 53 year old weekend warrior skier (nordic skate and resort skier), MTB, climber, runner so I use my training to keep me fit for my activities. Any programs you would recommend for those activities would be great.

ANSWER

I’d recommend you pivot to the Greek Heroine Plans, beginning with Helen for your day to day training. These are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, mountain endurance (run, uphill movement under load), work capacity, chassis integrity and climbing fitness (rock).

Drop out of the Greek Heroine Plans as you get closer to sport seasons/trips and complete appropriate the event/sport-specific training plan in the weeks just prior. For example, 8 weeks out from a mountain bike trip to Utah, complete the Mountain Bike Preseason Training Plan. Upon return, drop back into the Greek Heroine plans.

– Rob

QUESTION

I currently have been using the big mtn v2 plan to train for my sheep hunting trips in Northern bc. Is this much different from module 4 of the back country big game pack?

And will this possibly over train me? I’m 57, so I dont wantnto over train and risk injury before my trip.

ANSWER

Big Mountain V2 will work for BC Hunting. The Backcountry Big Game Hunting Training Plan is limited equipment, and more focused.

Injury? First, MTI programming is focused on the fitness demands of the event, not the incoming fitness or age of the athlete. The fitness demands of a sheep hunting trip in BC are the same for everyone – it doesn’t matter your age or fitness.

I’m not sure of your current fitness, but I will say the fitness demands to climb a 8000m peak or hunt for sheep in BC are intense, and MTI programming for these events reflect this.

If your fitness is suspect or you’d like to start preparing soon, I’d recommend working through the plans/order in the Backcountry Big Game Hunting Training Packet. These plans are progressive – they increase in intensity and difficulty as you get closer to the season.

– Rob

QUESTION

Looking for some advice;

Since ~ 22 March 2020 I have completed three iterations of Gym Closure, Gym Closure, Bodyweight Baseline, and will complete Gym Closure (again) next week. I recently purchased an MTI sandbag and am looking at the Great Plains series as a possible way ahead.

I am 54 yrs old, former military (combat arms) and was recently reminded by a Dan John podcast that athletes 55+ years old should focus on strength and hypertrophy. My thoughts/interpretation of that advice is how could I periodize my efforts on those two areas either sequentially (one six/seven week program followed by the other) or maybe work on those areas simultaneously with an MTI package.

The various plans within the Great Plains series all looks very similar to me; apart from buying the entire package, what could you recommend?

ANSWER

I know Dan John, have worked with him, but I disagree that older athletes (I’m 52) should focus on strength and hypertrophy. I believe our programming should be multi-modal, and have a significant endurance emphasis. Yes on strength, but no on hypertrophy … just excess mass your joints have to carry around.

Do you have access to a gym?

If so, I’d recommend, for a Multi-Modal plan that is designed for older athletes and includes free-weight strength, I’d recommend SF45 Alpha, which is the first plan in our SF45 plans for athletes ages 45+.

If you just want to do a strength-focused cycle, and you have gym access, I’d recommend Rat 6 Strength.

If you want a plan with both strength (lower body, total body) and hypertrophy (upper body), I’d recommend the Ultimate Meathead Cycle.

If you don’t have gym access, go with the Tribe plans.

– Rob

QUESTION

I emailed recently as I am attending a UKSF selection soon. The course has been brought slightly forward from our original estimations.

You initially recommened that i complete the following programmes based of my original dates, however now I wont have enough time to complete the program as recommended (below)

Weeks Plan

1-7 Fortitude

8-10 Valor – first 4 weeks

11-18 Ruck-Based Selection Training Plan – 8 weeks directly before selection.

Currently I’m on week 5 of fortitude, should I reorganise the original plan you gave me?? Or keep going as I am until the start of selection?

I have 11 weeks until the beginning of selection.

ANSWER

You want to start and complete the Ruck-Based Selection Training Plan the 8 weeks directly before selection.

By my count, you can finish Fortitude (through week 7), then start the RBSTP and be good.

– Rob

QUESTION

I agree with your feelings on this subject matter. Here in California it is illegal to keep our cops in shape because it is viewed as discrimination. What a bunch of BS!! We rely of these people to save the lives they protect. In law enforcement my expertise, I always wanted to protect the good people from the evil people.

A little background on myself. I worked for the LAPD for 21 years. My last assignment, I was a detective supervisor. In 1991, I was severely wounded in a gun battle with a very bad man. I happened to be a powerlifter in my early twenties and have continued to workout throughout my life. I got shot with a 44 cal bullet that entered my left arm and lodged in my neck. The reason it hit my arm was I brought my arm up to protect my face. I was and still am, 509, 195 pounds of strength. Not only physically but mentally. I also got shot in my bullet proof vest which to tell you the truth hurt more than the bullet entering my body. Even though severely injured, I got up off the ground, chased the bad guy and my partner who was also shot, shot and killed the bad guy. If we were not in shape this predator would have gotten away to harm someone else.

The doctor told me if it were not for my conditioning the bullet would have continued thru my body and into my brain. But because of dense muscle tissue the bullet stopped and I continued the good fight to stop evil.

Sorry to cut it short, off to work, I work dignitary protection for the State Dept.

ANSWER

It’s so much more difficult to establish a culture of fitness at a first responder unit than at a military unit. Military units automatically get time on duty to train … not so for the vast majority of first responder units. I’ve found Fire Rescue is a little better than LE, and within LE, only full time SWAT/SRT units regularly get time on duty to train and have their own, established gyms.

Plus – few LE units have high jeopardy PFTs (you get fired if you don’t pass) – unlike the military.

So … for LE it means your professional fitness is all on you. I do think it’s possible to establish a culture of fitness without time on duty to train and a high jeopardy PFT, but difficult as no one “has” to train.

– Rob

QUESTION

First, I want to thank you for your recommendations so far. Just wrapped up Valor and definitely feeling the better for it. My RASP 2 date slipped to the right and so I have an extra 5-6 weeks to train with for a total of 12 weeks (looking at a mid-March report date).

My question is whether I should jump into another plan (like another Greek/Virtue series?) prior to your RASP plan or start with one of your longer plans like the ruck based selection or Ranger school plan and then tag on additional work at the end? Or just start the RASP plan and do two rounds of it?

Curious for your thoughts.

ANSWER

Complete Fortitude until you start the RASP Plan.

– Rob

QUESTION

I was looking for a training plan that for building strength while I either run or cycle 5 days a week. I am not specifically an endurance
Athlete but tend to mountain bike and run a lot because I enjoy it. I currently work as a Smokejumper and followed your smokejumper training program before I completed rookie training. I am looking for more of a lifting program
That is sustainable with endurance activities 5 days a week building core and upper body. Just looking for suggestions. The smokejumper selection program was great for rookie training.

ANSWER

Options:

Blackwater – Wildland Fire Specific Training Plan which includes endurance. The Strength days combine both strength and chassis-integrity (core) training. You could do the prescribed endurance in Blackwater, or install your own.

In-Season Strength Training Plan for Endurance Athletes – Strength only sessions you can implement 2-3x week.

– Rob

QUESTION

Looking forward to testing my new 1RMs next week from the Sandbag Test. Thanks again for including me.

Following the completion of this test, I’ll be on the hunt for a new program in 2021. I’m enlisting in the Army as an Officer and plan to ship out to basic just after July 4th, 2021. Following basic, I’ll attend OCS, Airborne School, Air Assault School, then Ranger School. Which program(s) would you’d recommend to get me into the right shape before hitting basic and all that follows?

ANSWER

Plans/order in the Virtue Packet. , starting with Humility.

– Rob

QUESTION

I work as a wildand firefighter. I am currently applying and training for rookie Smokejumper selection which will begin in 17 weeks away.

My goals are to: 1) show up to SMJ selection as prepared as possible within the given time frames (train smart by using best plan available (thanks!), putting in the work, being efficient, not overtraining, and staying healthy with holistic [diet, rest, stretching, mind, etc] approach 2) avoid injuries during selection (injuries during training are one of the main reasons candidates have to drop out) 3) be able to endure endless calisthenics and running 4) have a good PT score (run 1.5 miles for time/ max pullups in 3 min time limit/max situps in 3 min time limit/max pushups in 3 min time limit) The PT score is our very first evaluation and the first impression made when candidates show up on day 1. I also will be calling in our PT results on a weekly basis during the interview process to confirm my training and progress leading up to April.

About me: I’m a 38 yr old male, 205 lbs, 6’2″, and have been Hotshotting for 6 years. I have above average endurance (I have trained and participated in a 100k ultra but even though that was years ago I would still say running endurance is my strongest asset). I have above average brute strength and working strength (I’ve been throwing around the weights in gyms consistently since high school and have even worked with a powerlifting coach a couple of years ago) I have below average strength endurance (my ability to do lots of pushups is fine but my situps and especially my pullups need significant improvement) I’ve had no major injuries or illnesses over the last decade. Just slight tweaks here and there. I have a decent home gym and access to a fully equipped gym.

Average of my past PT results over the years and my goal by the end of April

8:35 min. run 1.5 miles…goal is 8:00 min.

12 pullups….goal is 20 pullups

70 pushups…goal is 100 pushups

95 situps…goal is 125 pushups

Currently, I am about to complete your “Bodyweight Foundation” plan next week. During the 8 weeks prior to SMJ selection, I will be using your “Smokejumper Selection” plan to finalize my training/preparation. My question for you is…Which program would you suggest I complete between “Bodyweight Foundation” and “Smokejumper Selection” to meet my goals?

My initial thoughts are to combine a “Grease the Groove” for pullup program with a strength and endurance program (Keep building running/rucking endurance, increase strength to improve durability, and work specifically on weakness [pullups]) I am very interested in your Virtue Series plans. They seem to cover almost all the bases that I know are critical to my job: chassis integrity, strength, endurance, and work capacity…”Humility” especially. “Fortitude” looks appealing as well because of the heavy strength and military endurance components. I’m even considering your “Kettlebell Strength- Working Strength” plan because as you say, “…brings it all together- strength, mobility, fluidity, movement, body tension, and chassis integrity”

Any advice or suggestions would be much appreciated. Your website is the fucking shit for people looking for help with moutain/tactical fitness. I felt like I found the Holy Grail when I was pointed to your website. We appreciate what you all do!

ANSWER

Blackwater from our Wildand Fire Training Packet. Repeat week 6 in the plan to stretch it to 8 weeks. You can do the GTG pull up protocol along with the plan. If you have equipment issues – do Humility instead.

– Rob