Three weeks of high rep kettlebell snatches maintained general strength and increased sprint-based work capacity.
Background and Study Design
We conducted a 3.5-week Mini-Study using remote lab rats to test the transferability of high repetition kettlebell snatches to max effort strength, strength endurance, and sprint-based work capacity.
One group of remote Lab Rats completed the study in December, 2020. To begin, the Lab Rats completed an assessment consisting of:
The next day the lab rats completed a 90-second kettlebell snatch assessment (women @ 12kg, men @ 16kg) for reps.
For the following 3 weeks, the lab rats completed the following training schedule:
Monday: 20 Rounds of 60-second Kettlebell Snatch Intervals based on their 90-second Kettlebell Snatch Assessment Score. The number of snatches each athlete completed increased over the course of the study.
Tuesday: Volume Kettlebell Snatches (beginning at 300x and increasing to 500x). These were completed in sets of 20x reps, with a 30 second rest between sets.
Wednesday: 45 minute, Easy pace run or bike/spin
Thursday: 20 Rounds of 60-second Kettlebell Snatch Intervals based on their 90-second Kettlebell Snatch Assessment Score.
Friday: Volume Kettlebell Snatches (beginning at 300x and increasing to 500x). These were completed in sets of 20x reps, with a 30 second rest between sets.
Saturday: Rest or active recreation
Sunday: Rest or active recreation
One note … a handful of the male lab rats completed more than 50x reps during their initial 90-second Kettlebell Snatch Assessment. Those who did were asked to re-complete the assessment at a heavier kettlebell, and continue to use that heavier kettlebell across the cycle.
The lab rats were not allowed to complete any other fitness training during the 3-week study period. They were allowed to complete active recreation on the weekends.
At the end of the 3 weeks, the lab rats re-completed the general strength and work capacity assessment, and the 90-second kettlebell snatch assessment. The results form the pre and post cycle assessment were then compared.
Results and Discussion
A total of 12 individuals completed the entire training 3.5 week cycle. Below are the individual lab rat results.
The pre and post cycle max effort and strength endurance results showed modest gains – so modest all we’d only feel confident asserting that the lab rats’ max effort (hinge lift) and strength endurance (hand release push ups, pull ups) were maintained across the cycle.
The improvements in these assessments aren’t significant enough for us to determine that high rep kettlebell snatches improved strength. But that no strength was lost across the cycle is somewhat significant.
The general fitness area which did show significant improvement was the 3-minute prone to sprint assessment. The lab rats saw an average of 10.2% improvement between their pre and post cycle assessments – even though at no time during the cycle did they do any additional prone to sprints.
Monday and Thursday’s assessment-based kettlebell Snatch intervals carried a solid work capacity punch. The study results indicate that work capacity gained doing kettlebell snatches transferred to another mode (shuttle sprints).
Not surprisingly, the greatest area of improvement (17.8%) was in the 90 second kettlebell snatch assessment.
Based on our standard of “continuous improvement” there are two take aways from this study. High Repetition Kettlebell Snatches …
(1) Appear to maintain, but not improve, max effort strength (1RM Hinge Lift) or strength endurance (Max Rep Hand Release Push Ups, Max Rep Pull Ups).
(2) Do increase general fitness work capacity
The kettlebell snatch is a unique loaded exercise as it can be completed in high repetitions, is a total body movement, and brings with it a work capacity and potentially, endurance, component when completed in high repetitions.
However, the transferability of fitness improved doing high repetition kettlebell snatches is limited. Ultimately, doing high repetition kettlebell snatches mostly improves the athlete’s ability to do kettlebell snatches. The exercise is not a panacea which effectively transfers fitness to other modes.
While not surprised by these results, we were hoping for more transferability. For the coach, the kettlebell snatch is an incredibly versatile exercise … it’ takes only one piece of equipment, needs only a 3-square foot area, and can be completed by athletes recovering from injury … indeed I personally completed this study (sans the strength and prone to sprint assessments) while recovering from a full hip replacement).
The kettlebell snatch does come with two significant drawbacks. First, it is a relatively technical exercise – one which a few athletes can never seem to master. Second, high repetition kettlebell snatches are hard on hands. Several of this study’s lab rats reported struggling with hand tears and we don’t recommend doing high rep snatches without wearing gymnastic straps or similar hand protection.
Finally, after doing kettlebell snatches 4 days a week for 3 weeks, many of the lab rats were sick of this exercise. No surprise there.
Next Steps?
Athletes who scored more than 50 snatches on the original 90-second assessment were asked to re-assess at a heavier kettlebell. In hindsight, we should have asked those who scored 40+ snatches to re-assess at a heavier kettlebell. This may have lead to greater general fitness strength gains.
We’ll likely not repeat this full study, but if we used the 90-second assessment and progressions in future programming, will use the 40+ rep standard for bumping up kettlebell size.
While kettlebell snatches did not have the transferability we’d hoped to see, we aren’t giving up the search for a single exercise that transfers across multiple modes – strength, work capacity, and endurance.
In the future we’ll do a similar study and replace the kettlebell snatch with high repetition barbell clean and presses, sandbag get ups, Curtis P’s, or another total body exercise that carries a significant work capacity hit.
Over the years I’ve been asked several times by either female tactical and mountain athletes, or their husbands, to develop prenatal and postpartum training plans. While I’ve coached pregnant athletes, I’ve been hesitant to develop a prenatal-specific plan for women to do remotely. However, after getting asked again several times recently, I’ve decided to proceed.
Like every new training plan, we began the process by looking at existing research and existing prenatal/postpartum training plans.
Published research we’ve revealed that prenatal fitness is overwhelmingly safe, and has many benefits.
However, the existing prenatal fitness programs available are not professionally designed, and correspondingly packaged as “Mommyfit” or “Babyfit” programs in pink and baby blue. It’s clear now why the female athletes familiar with MTI want another option.
We’ve already outlined a 34-week, prenatal, package of programming, but we want to make sure the intensity and volume we’ve drafted is appropriate for our athlete type – mountain and tactical female athletes professional about their fitness. The goal for these programs is to provide our pregnant athletes with a deliberate, challenging, and safe strength and conditioning which maintains health and fitness throughout pregnancy and into postpartum life. We want programming which flexes accordingly as pregnancy develops but still treats the expecting mother as an athlete.
We need your help. In order for us to get a clear picture of the demanding requirements of pregnancy and birth, we are asking the questions listed below. Many of these questions are targeted toward former pregnant athletes.
Fathers … if your wife/partner can help, please share this post with them.
Our questions are below.
Please email your replies to rob@mtntactical.com by Monday, January 11, 2021. Use “Prenatal/Postpartum Reply” in the subject line.
Duration of the training program? We initially thought to start the pre-natal program at the 6-week mark of pregnancy and take it all the way until week 40. Does this make sense? Should we start earlier/later? Why?
Should we design training cycles to align with pregnancy trimesters? We want to align programming with significant periods of physical changes and the trimester dates might not do this.
When did you have to change and/or modify your fitness routine? What were the major changes to your body that you needed to accommodate for?
What types of endurance activities did you do while pregnant? What was the duration of that activity? Did you run up until the day you delivered, or did you choose to engage in a non-impact cardio modality? Swim/bike/hike?
What strength activities did you do while pregnant? How did you modify the weight and movements as pregnancy progressed? Are there any strength movements that you considered unsafe? Did you do any heavy strength training during your pregnancy? If so, what exercises and how long into pregnancy did you keep lifting. heavy?
How active were you throughout pregnancy? How long were your typical workout sessions and how often did you train per week? Did you have to scale intensity/duration as pregnancy progressed and if so, how? Our current draft is a 7 day/week plan which begins with 60-90 minute sessions and tapers to 30-45 minute sessions during the last month of pregnancy.
Did you experience physical ailments during pregnancy? Back pain, sciatica, fatigue? If so – what are your thoughts on addressing these with fitness programming?
Did you incorporate yoga or a stretching routine? If so, how many times per week and what types of programs did you follow? Was this separate from your fitness?
Would you recommend incorporating kegel exercises into the training plan? Or should we let athletes do these on their own?
How long after giving birth did you wait to start exercising again?
What were the major challenges (physical and mental) facing you getting back into exercise during the postpartum period?
We’ve seen pregnant female athletes struggle with body image and other issues associated with pregnancy-related weight gain, morning sickness, fatigue, etc. It’s our hope that a professionally designed, challenging, but safe, strength and conditioning program during pregnancy will help with this. If you continued to train during pregnancy, was this your experience.
Thanks for your time. Again, please reply by Jan 11, 2021.
Our most-read article in 2020 was a breakdown about the different types of tactical athletes and their different fitness demands, followed by Rob’s article on how “Big Boy Rules” Don’t Work for Fitness and Marksmanship, and our 3 Favorite Lower Body “Pull” Strength Exercises.
I have a quick question about some of your workout’s equipment requirements. Under the “Larry” Kettlebell workout package you list under required equipment “Full Dumbbell or Kettlebell Set”. My question is what does that mean? I assume part of that means having pairs of kettlebell’s but I was wondering what Kettlebell weights one should have for this workout. I have the following pairs of kettlebells that I’d like to use in preparation for doing the Larry workout for the next 7 weeks:
2 x 6KG
2 x 12KG
2 x 16KG
2 x 18KG
2 x 20KG
Is that enough or does the workout need 2 x 24KG and 2 x 28KG Kettlebells? I’m also interested in the other kettlebell workouts and was wondering if the weights I listed would meet the required equipment list as well. Thank you and God Bless!!!
ANSWER
The programming is individualized for the strength portions … so it will call for you to work up to a 1RM Dumbbell/Kettlebell Front Squat, and then the following circuit will be based on your 1RM load.
20kg isn’t that heavy …. and you will likely be able to do more than 2x 20kg kettlebells for your 1RM.
What I’d recommend is Moe …. which deploys a higher strength-based rep count … i.e. 4x Kettlebell Front Squats …. which will allow you to better use your current kettlebells.
Then work through the plans/order in the Gun Maker Packet for full time SWAT/SRT, beginning with Ruger.
Then re-do the SWAT Selection Training Plan the 7 weeks directly before selection.
– Rob
QUESTION
My wife runs a lot, but she is starting to realize she needs some strength training. In particular, as she gets older, she’s really wanting to focus on her back side. What program do you have for civilians that has some strength training and maybe an emphasis on glutes?
ANSWER
I’m not an appearance coach so can’t help specifically with this request.
From what I do have, if you have access to a barbell, rack, bench plates, etc. I’d reocmmend the Big 3 + 5 Mile Run Plan.
First of all, thank you for amazing training plans that you’ve made. I’ve had athlete’s subscription about six months now and I’ve got lot of new ideas for my training. Right now I’m planning to start a new training plan and looking for some recommendations.
I’m working in military and will be deployed overseas in next 3 – 6 months. I don’t know exact details yet, but it will be land based patrolling in hot environment. My current level of fitness is good, endurance is well beyond expectation but strength is only reasonable. Which of your training plans will get me to the best possible physical condition for upcoming deployment?
My seat for Sapper got pushed till next September, approximately 40 weeks out. Would you recommend getting into the virtue series or Geek series leading up to my 8 week out date to start Sapper train up?
ANSWER
I’d recommend the Sapper Plan now, then dropping into the plans/order in the Greek Hero Series, then repeating the Sapper Plan directly before your course.
– Rob
QUESTION
I’m about to complete the run/ruck improvement plan and I’m planning on starting it again. Should I try to increase the distances of the run/ruck, increase the weight of the ruck or just complete it again as written?
Thanks for your help and your products, they constantly provide results.
ANSWER
If you’re not doing it back to back, – just complete it as written.
If you are doing it back to back – which I don’t recommend – you can increase the distance of the “moderate” and “easy paced” work by 20%.
Leave the assessments and the intervals the same.
– Rob
QUESTION
Like many almost 40 yr olds my days are filled. I usually only have 1-1.5 hrs to exercise a day. I know I need strength training but I also like to use my time running or biking. Ideally 3 days a week strength training and 3 days endurance.
Any suggestions on programs? I see the day to day plans, can these workouts be spaced with endurance days?
This plan trains classic strength – Back Squat, Bench Press, Hinge or Deadlift, Pull Ups alongside a structured endurance work built around a 5-mile run.
– Rob
QUESTION
I’ve been training an ok amount over the last 3 years (fair amount of CrossFit until year when I started working out in my office gym) and the shoulder impingement is still nagging but never out of control. I’m about now about 153# (up from 135 as you said would happen) but still very very skinny in my upper body especially, still about 5’9”, and now 28 years old. If I had to guess my body fat percentage is 15% but its hard to tell given my low muscle mass. I’m still very flexible, but not durable and have somewhat rounded shoulders. I’ve gotten some good coaching on lifting form, but could probably tune some of that up and have never really done any focused stability work.
I’m switching paths a little bit and while the mountain sports are still something I love, I am planning to join the military. My goal, which given my current fitness level is a little insane, is that I want to try to get into army special forces.
I have never trained specifically for it, but on the old army pft my score was about 43 pushups (I really suck at pushups), 60 sit-ups, and 2 miles in 15:30 minutes, so barely passable for normal enlistment and not even close for anything beyond that. (Last week my deadlift 1rm was about 240# and backsquat 5rm about 195#, benchpress 10rm about 110#)
Obviously it’ll take a ton of dedication, consistency and a fair amount of time to make this happen (not sure what you think, but I’m guessing at least 2 years).
Here are the things I was wondering:
1) I was looking back at the hypertrophy plan and for example it says “8x Front Squat (Increase load each round until 8 is hard, but doable)” What do you mean by this? What level of difficulty in terms of weight should I be starting at? Is it more important to do all 8 rounds (I’d have to start pretty light to make that happen, meaning the first few rounds could be pretty easy) or do should I have something resembling more difficulty starting off…maybe starting with a lower number of rounds than is recommended?
2) What program do you think I should start with? Given that I’m still really thin, and the strength/durability demands of the military I’m wondering if you think it might make sense to kickstart this with some hypertrophy work? Or should I try a military base plan or start with the ACFT plan to get more in the range needed for that test? (Im assuming any kind of ranger/special forces rucking plan would be quite a bit later on). And for context my current job is not physically demanding. I also want to do what I can do bulletproof my knees especially but also the whole chasis.
3) On a 2 year (or possibly longer) fitness journey like this what do you think are going to be the keys to making sustained progress?
I have access to a decent gym and unlike generally in the past I dont have to travel much and should be in the same job/city for the next 17 months at least.
Part of that lack of real sustainment in the past has to do with:
a) not pushing myself hard enough when working out alone (which is why CrossFit was good for me. I’ve gotten better at this aspect and have partners at my office gym that I can work out with.
b) Getting demotivated by being stuck in my head (by not being sure about whether or not I’m actually making progress/doing the right things).
Any advice on what it will actually take to make this happen would be amazing.
4) Nutrition: Up to this point I have been focusing on eating enough calories and protein, which is generally the big challenge for me since I tend to eat like a bird. I’ve recently cut out the sugar, milk, fruit juice, honey, bagels, cereal, corn, soda, alcohol and I’m confident that I can maintain those cuts as well as my calorie and protein intake. I’m Indian and so most of our food is very dependent on yogurt, daal/lentils, brown rice, and and occasionally naan bread. I’m basically wondering if the cuts I’ve made go far enough given that I definitely need to build muscle mass.
I’d definitely really appreciate your advice on any/all of these questions. I know it’s quite a lot, so thank you so so much for your consideration! I hope you and your family are safe during this time!
ANSWER
1) Follow the programming as prescribed. Match the load to the prescribed rep count. For hypertrophy, the reps per set will be 8-15 … which is a lot – but is how you train muscle mass growth.
I am about to start your eight week Ranger School Prep Training plan (Version 3), and had some questions surrounding rucking training and methodology. I see that your prescribed ruck weight is 60 pounds, as opposed to the Ranger/EIB standard 35 dry. Is this to account for heavier ruck packing weights that may happen during patrolling phases of Ranger School, to overprepare for RAP week standards, to account for weight carried in load carrying equipment (TAP/FLC), or for some other reason?
In addition, I had some questions surrounding the action of rucking itself. In your experience, is there a recommendation as to how to run while rucking? I have read that it’s a different stride mechanic than typical running wherein on doesn’t make a full stride through the hip, but rather partially strides and kicks out from the knee. And are there any tips or practices for mitigating/managing joint strain from ruck-running, especially at the hips and knees? I have experienced such issues, and cannot tell if this is a lack of training sensitization or deficiencies in execution.
ANSWER
1) To over prepare for the 12 mile ruck at RAP week (35+ Ruck plus 12 pounds of water – or 47 pounds) and the heavy loads during patrol phase immediately after RAP week.
2) Ruck Running – In general, we’ve found that like regular running, shorter strides and a rapid cadence increase speed. In terms of joint strain … good boots (change it up if you have issues during the train up), shorter strides/faster cadence, and simply increasing rucking fitness help.
– Rob
QUESTION
I recently completed some SOFLete programming and enjoyed it but am still shopping around, your programs were highly recommended. What would you recommend based on following goals:
ACFT performance-2 mile endurance (current around 16:00)
Aesthetics
I don’t care to be stronger, it hurts the older I get to throw up weights. Would like to stay strong, look muscular but keep my ACFT performance high.
Is there a plan or program you offer that would best fit this?
ANSWER
MTI methodology deploys two types of programming for soldiers:
1) Base Fitness – which is mission-direct, multi-modal programming which concurrently trains strength, work capacity, endurance (run, ruck), chassis integrity (functional core), and tactical agility. Most of our Base Fitness cycles are 7 weeks long.
2) Event-Specific – these are 6-9 week cycles build specifically to prepare athletes for a specific event – such as a fitness assessment, selection, military school, or deployment. These cycles are laser-focused on the specific fitness demands of the event and are designed to be completed in the weeks directly before the event.
The way the programming works is to use our Base Fitness as your day-to-day programming, and then, when you have a planned event in the future (like the ACFT) to drop out of Base Fitness programming and to train specifically for that event. After the event, drop back into Base Fitness programming.
Specifically to the ACFT, our base fitness programming will lay a good foundation for this assessment, but it won’t be specific to the ACFT. If you want to max the ACFT, you’ll want to train for it specifically before the test.
Our ACFT Training Plan is laser-focused on the ACFT, but training only for the ACFT will retard your mission-direct fitness in other areas – rucking for example, and upper body max-effort strength, and chassis integrity, and sprint-based work capacity.
What I’d recommend for you, assuming you are already fit now and know your way around a weight room and functional fitness, is to work through the plans/order in the Greek Hero Packet, beginning with Hector, which is our Base Fitness programming for military Infantry and SOF. Then, 7 weeks out from your next ACFT, drop out of the Green Hero programming and complete the ACFT Training Plan.
Sorry for the long-winded answer!
– Rob
QUESTION
Given uncertain times, the Air National Guard on Long Island has chosen to move their Pararescue test date, 10 days from now. I’m currently on week 5 of the gratitude program and was hoping you could give me advice on how to train and taper over the next 10 days in order to destroy this PAST test…
I’m confident in my ability to pass this test under any circumstance, but given it’s a competitive test I want to perform at my best.
ANSWER
Week 1 of the USAF PAST Training Plan. Then, if possible, repeat the PAST 2 days before your official PAST. Take the day before the test as total rest.
– Rob
QUESTION
I’m traveling back to Italy at the end of the week and will be in quarantine/unable to run when I get there(currently doing 2 mile program). I have a decent home gym and am expecting to get a Rogue echo bike soon. Which program will be the best bang for my buck while in that situation?
I’m struggling to find what program would work best for me.
I’m prior service and was working towards getting into the special programs, but I was hit off my motorcycle which caused a pretty significant injury. I’ve been rehabbing for 6ish years now and I’m trying to get back on the horse.
My goals are the following:
Build a body based around gymnastic calisthenics and olympic weightlifting.
Pool/Anaerobic Training (drownproofing, lowering swim times, etc)
I’m going to be joining my Fire Departments Tac-Med team and want to prep for that seeing as I have time.
I could be looking at this too closely, but I’m not finding a program that fits that bill.
Do you have any recommendations?
ANSWER
I’d recommend the plans/order in the Pirates Packet, starting with Barbossa. These plans are designed as day-to-day programming for full time military and LE SOF with water-based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity, and tactical agility.
This assumes you are fit now. If you’re not fit, or your fitness is suspect, I’d recommend starting with the USAF PAST Training Plan.
– Rob
QUESTION
I am in my last week of the Humility program. It went very well. I am looking to move onto another program. I am planning on training for an olympic triathlon this spring (May). I am 6’3, 170lbs right now, and my background is in running. I want to keep up my endurance while also maintaining/building my strength. Do you have any recommendations?
Sorry – Applications Closed – We have all the Lab Rats needed for this study.
By Rob Shaul
MTI is calling for remote lab rats for an upcoming, narrow and focused, 3.5 weeks, 5-day/week Mini-Study testing the effectiveness of MTI’s “357 Strength” Programming Methodology.
This mini-study will begin next week, Monday, January 4, 2021. The deadline to apply is noon Mountain Time, Friday, January 1, 2020.
Background
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. We originally designed it to prepare one of our former “lab rats” and now a gym owner himself, Josh Rempel, for the 2011 Crossfit Games.
However, we’ve never formally tested our 357 Strength theory until now.
Details
This study will piggyback 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 will deploy the same Density Strength programming as the 2019 study, with one change. The Monday, Wednesday and Friday strength work will 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.”
In the end, we’ll compare the strength gains from the 2019 athletes to those of the 2021 athletes.
All lab rats will complete the same, 5-day/week programming. Strength programming will be built around a 1 Repetition Maximum Back Squat, Bench Press, and Hinge Lift. In addition to strength work, you’ll complete a 1.5 mile run assessment and follow-on 800m interval repeats. Below is 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
You will need the following equipment:
Squat Rack, Barbell, bench and weight plates for the pre and post-cycle Bench Press, Back Squat and Hinge Lift 1RM Assessments
Repeating Countdown Timer (smartphone will work)
Plyo Box (20″ for women, 24″ for men)
Pair of Dumbbells (15-pound for women, 25-pound for men)
Kettlebell or Dumbbell (16kg/35# for women, 20kg/45# for men)
Cycle Duration and Schedule:
This MTI Mini-Study will take 3.5 weeks. It will begin Monday, January 4, 2020 with Back Squat , Bench Press and Hinge Lift 1RM assessments. On the Monday of Week 4, January 25, 2021, you’ll reassess strength 1RMs. Tuesday, January 26, 2021, you’ll reassess your 1.5 mile run for time.
What We Hope To Learn
(1) The effectiveness of 357 Strength theory to increase max effort strength.
To Participate
You’ll need to commit to training 5 days/week, for 3.5 weeks and follow the program as prescribed.
You’ll need to commit to only do this training for the study period. You may participate in active recreation on the weekends, but no additional fitness training.
You’ll need the required equipment (see above)
You’ll need to be an experienced, fit athlete.
We aim to limit the total number of Lab Rats 16-20 athletes.
Want to be an MTI Lab Rat?
Please email rob@mtntactical.com, and put “357 Strength Lab Rat” in the subject line by 1700 Mountain Time, Friday, January 1, 2021.
Please include:
Your age, height, and weight
Training experience
Verify you have access to the required equipment
Finally, please verify you can commit to the 3.5 week, 5 day/week training cycle.
If accepted, you’ll and provided with further instructions.
MQ-9 RPA. 2x 500 lb. LGBs and 4x Hellfires, max speed 230 knots, 20 hours on target
By James “Bolter” Thompson
As has happened since the first tactical aviators in 1911 decided to start shooting at each other from their reconnaissance planes, those that best adapt to the newest technologies the fastest will win.The P-51 helped shape WWII, the jet engine modernized the 60s and 70s, and Stealth dominated the transition at the end of the 20th Century.In the early 2000s, we saw the advent of the Unmanned Aerial Vehicle (UAV) with short range remote-control Radio Frequency (RF) operations.We then witnessed the transition to the Remotely Piloted Aircraft (RPA) utilizing satellite transmissions for around-the-world operations with the MQ-1 Predator.When it was first born, the RPA was primarily used for aerial reconnaissance (the RQ-4 still has just the reconnaissance mission).But then they successfully mounted 2x Hellfire missiles onboard the MQ-1, and we could magically complete the entire kill chain with one aircraft.In 2007, RPAs evolved to the MQ-9 Reaper, which carries 2x 500-lb laser-guided weapons and up to 4x Hellfires and double the airspeed of the MQ-1 with an on-station time of over 20 hours on target.
As technology evolved, so did the nomenclature.UAVs are smaller, usually hand-launched, remotely controlled with RF and limited in range typically to a few kilometers and line-of-sight (LOS).The RPAs are typically larger, some to fighter aircraft size, and involve beyond line-of-sight (BLOS) satellite communications and huge operations and communications team to operate, including a pilot operator.Drones are semi-autonomous or fully autonomous vehicles, controlled by computers or navigation software, and range from small to large.With Drones, there is no pilot flying the aircraft full-time.Though the media and the uneducated general populous call everything Drones, there are significant differences between them.
COUNTER ARGUMENTS
In 2015, Navy Secretary Ray Mabus said the F-35 Joint Strike Fighter will likely be the last manned strike fighter ever bought or flown by the Navy (1).This declaration kicked out a slew of anti-RPA/Drone comments throughout the entire military.The Air Force Reddit page, for example, discussed this very topic (2):
“Will the RPA mafia ever dethrone the Fighter Pilot mafia?”
“Not a chance, even if we were down to one manned fighter airframe.”
“Nope,” said a third.
“Nope, because no little kid wants to be one when they grow up,” answered a fourth.
“Any movie about them no matter how well made will get buried by a schlocky fighter jet movie, no one wants to watch Drones at an air show, very few will go out of their way to build a model Drone kit.”
I am a former F-16 and F-117 Fighter Pilot, and I admit…I poked my share of fun at UAVs and RPA drivers when they were first introduced 20 years ago!For the first decade, the Air Force rotated Fighter Pilots into the RPA for “short tours” of 3-4 years.These short tours cost valuable time and energy away from the Fighter cockpit and generated a lot of unwarranted hatred towards the platforms.
Perhaps the greatest arguments against the use of the RPAs/Drones come with their current inherent limitations – lack of in-weather capability, cost, and complication of maintaining the satellite communications systems and a significant air-to-air vulnerability.Mike Hostage, then chief of Air Combat Command (who I had the privilege of working directly for three times), said in 2013 that Predator and Reaper RPAs “are useless in a contested environment…I couldn’t put [a Predator or Reaper] into the Strait of Hormuz without having to put airplanes there to protect it.”Though several RPAs were shot down during his tenure as the Air Force’s highest tactical commander, he acquiesced he never had to write a letter home to a family about the death of the aircrew (3).
Additionally, the arguments against RPAs/Drones transcends beyond the Fighter Pilot world, and over to the political realm, where some postulate that the presence of Drones is so complicated and vulnerable as to be of limited use or relevance to wars between states (4). I commanded an Intelligence, Surveillance and Reconnaissance (ISR) squadron in Afghanistan, where we had 280 Airmen dedicated to keeping the antenna network operational to broadcast RPA video and telecommunications feeds to the decision makers on the ground — complicated indeed.
PRO ARGUMENTS
The MQ-9 Reaper has been in service since 2007 and has spent more than a decade as the Air Force’s aircraft of choice for conducting surveillance and strike missions in the Middle East (5).“This weapon system has been a game changer,” said Chief of Staff David Goldfein about the Reaper at the Joint Base Andrews Air and Space Expo this past May. “It not only does the persistent (intelligence, reconnaissance and surveillance), but the attack business better than anything else we have.”(6)
There are currently 65 RPA Combat Air Patrols (CAPs) around the world.A CAP in this instance is defined as a 24/7 coverage by one aircraft (or multiple aircraft to make 24 hours of coverage) in a specific region.As a former commander of two of these 24/7 CAPs, I can tell you that the advantages of the RPA are numerous.The endurance of the aircraft and its HD camera and other sensors allow it to remain over a target area long enough to find, fix, track, target, engage, and assess…the entire F2T2EA kill chain with one vehicle.The Reaper is also quiet and typically flies at altitudes between 25,000 to 30,000 feet, so it is difficult to detect from the ground.And finally, the flexibility of the aircraft system is incredible.For example, if the weather in Afghanistan is bad today, you launch another aircraft in Yemen instead.The crew sitting in the Ground Control Station (GCS) in Arizona that flies the plane is dual-qualified to fly in both theaters, so you maximize your productivity every day.
From a humanitarian perspective, the RPA capability also makes the likelihood of civilian casualties lower.When you are in a fighter aircraft, you have limited time-over-target before fuel considerations become a factor.Even with multiple external fuel tanks on board, you are limited to 1.5 to 2.5 hours on station at best.This could cause more time pressure on decision makers to determine if a target is legal and legitimate, and with more pressure, sometimes mistakes are made.With an RPA, you have likely watched the target for more than ten hours, so you have more time to wait and ensure certainty before striking.It does not mean that RPAs are infallible – and we should never expect zero casualties in war – but anything that helps decrease risk is a good thing given current political realities.In addition, some observers argue that Drones may even promote international stability: countries may be less likely to escalate a conflict if a Drone, rather than an aircraft with a human pilot, is shot down (7).We saw evidence of this over the past year when an MQ-9 was shot down over the Yemen, and President Trump wielded a moderated response to Iran despite an American aircraft being shot down (8).
THE COST EQUATION
The beauty of UAVs/RPAs/Drones is the relatively low cost compared to fighter aircraft…what makes them “expendable”.First, there is the cost of the aircraft themselves.The F-35A conventional-takeoff-and-landing model — which is used by the U.S. Air Force and most international users — is set to decrease from a Lot 11 price of $89.2 million to $77.9 million in Lot 14 (9).This is typical for a government acquisition process, the Research and Development costs are absorbed in the first lots, reducing costs of later purchase lots.In comparison, the last order of MQ-9s in 2019 cost $15.9 million (10).With no requirements for human-life sustainment systems, the aircraft simply cost less to produce – 80% less to be precise.
And then there is the cost of training the pilots.It takes 24 months including Pilot Training (12 months), Introduction to Fighter Fundamentals (3 months), F-16 Replacement Training Unit (6 months) and Mission Qualification Training (3 months).The F-22/F-35 training pipeline is an additional 2 months longer than F-16 training because there are no two-seat models.Instructors cannot accept a less-trained pilot because they are not in the plane with them.MQ-9 training only takes half as long, 12 months, and includes Initial Flight Screening (RPA pilots only require 20 hours of actual flying time in 2 months), Undergraduate RPA Course (6 months), and RPA Mission Qualification Training (4 months) with much more of the training in simulators vice expensive airborne aircraft (11).Total costs for training are immense – a trained F-35 pilot costs $10.17M, an F-22 pilot costs $10.9M, and F16 training costs $5.6M per pilot.In contrast, MQ-9 pilot training is estimated to cost close to a C-17 pilot – $1.1M, with half the training time required.And, of course, if an MQ-9 is shot down, you do not lose the pilot, like you would in an F-16, F-22 or F-35.Given these astronomical costs, it is no wonder that it is more cost-effective to increase incentive pay than to expand the training pipeline to sustain the pilot inventory! (12)
The MQ-9 is also significantly cheaper to operate – only $3,624 per hour for “operational” flying hour costs. That compares to the much higher hourly cost to fly A-10s or F-16s: $17,780 per hour for the newly modified A-10C and $20,809 for an F-16C and the F-35 costs an incredible $44,000 per flying hour! (13, 14) At this rate, it is no wonder the MQ-9 is flying over 65 CAPs worldwide and the F-35 is not.
Four years ago, the Air Force opened the RQ-4 (reconnaissance only RPA that flies at 70,000’ for over 34 hours!) to enlisted aviators.There are certainly more in the enlisted pool to select from, 265,814 enlisted vice 64,025 officers in the Air Force today.But the Air Force set the requirements for enlisted pilots to have to have a bachelor’s degree and a pilot’s license, making the requirements virtually the same for officers at a level that is not required for any other enlisted career field.This move is designed to match the cost savings of the Army’s Warrant Officer program and MQ-1 enlisted operators – getting the same capabilities, but for 1/2 to 2/3 of the annual pay. (15)
MAXIMAL EVOLUTION
The use of UAVs, RPAs, and Drones has expanded rapidly over the past decade.In June 2013, the X-47B achieved the first arrested landing of an unmanned aircraft aboard an aircraft carrier, and a few months later the first flight of an unmanned, remotely operated F-16 occurred at Tyndall Air Force Base, in Florida. (16) The F-4 and the F-16 are currently used in an “optional-manned” configuration at Tyndall and White Sands Missile Range, in New Mexico, to test air-to-air missiles.The missiles are live fired at the remotely piloted fighter aircraft that is usually blown up – an impressive sight to see.
Last week, the Air Force’s 60th Security Forces Squadron launched the first Drone-based perimeter security system at Travis Air Force Base, in California.The Smart Air Force Monitoring System can be programmed to deploy from its base station after receiving a security trigger – such as a fence alarm, fire alarm or other distress call – and autonomously navigate the area. (17)The Air Force also issued a first-of-its-kind safety endorsement last month of an electric-powered helicopter-like cargo/taxi UAV.The Vertical Flight Society that promotes urban air taxis, says roughly $5 billion has been invested in the segment since 2014. (18)
Other US agencies are using the technology as well.Customs and Border Protection (CBP) uses two main variants of UAVs and RPAs.The MQ-9 is used with a passive detection Synthetic Aperture Radar that tracks moving objects along the vast expanses of our country’s southern border and oceans.They also use tactical UAVs, hand launched from their vehicles, to help locate groups and guide ground parties to investigate any illegal narcotic activity. (19)NASA has operated two MQ-9s for launch observation, and the CIA may or may not have ever flown MQ-9s…just don’t ask them…
CBP Utilizing a Tactical UAV
CURRENT STATE OF IMPROVEMENTS AND EVOLUTIONS
With more advanced threats arriving on the battlefield and a greater number of commercial Drones on the market, the service is considering replacing the MQ-9 with a family of systems that could perform low-end missions at a cheaper price as well as other options that are more survivable than the Reaper.The Air Force issued a request for information to industry on June 3 for the so-called MQ-Next program, seeking market research on available technologies as well as conceptual designs (20).Improvements in the MQ-Next program include an all-weather flight capability, all-weather armament, low-observable (stealth) characteristics, and higher speed.
Despite the uneasiness when Drones are concerned, more and more of the world is learning to accommodate the new technologies, and America is not the only one getting in the game.Perhaps the greatest evolution this year is that the European conglomerate Airbus is going to build a “EuroDrone”, the next-generation medium-altitude, long-endurance Drone…magically similar to the MQ-9. (21) Russia is also developing a helicopter Drone to assist anti-aircraft weapon systems in their counter-UAV mission and “track down small and low-speed enemy Drones at low and extremely low altitudes.”Additionally, various types of Turkish-made Drones were used during the Azeri-Armenian conflict and helped Azeri forces break Armenia’s defense. (22)
In 2015, I served in an advisory role to the newly forming Civil Aviation Authority of Afghanistan (their version of the Federal Aviation Administration (FAA)).As they rebuilt their airspace, they successfully established special corridors and altitudes that were designed for UAVs/RPAs/Drones.And they are not the only ones making accommodations for these aircraft – each year more countries make accommodating laws and airspace adjustments.In fact, only a small group of countries still ban Drones completely—15, or about 7.5% of the world’s countries, to be exact; Algeria, Barbados, Brunei, Cote D’Ivoire, Cuba, Iran, Iraq, Kuwait, Kyrgyzstan, Madagascar, Morocco, Nicaragua, Senegal, Syria, and Uzbekistan. (23)
THE AMAZING FUTURE
The world of Artificial Intelligence and Drones is rapidly expanding.Defense Advanced Research Projects Agency (DARPA) has advertised three main efforts to evolve Fighter, UAVs, RPAs and AI Drones for maximizing combined tactical effects.
Combining Fighters, UAVs, RPAs and AI Drones for Maximized Combat Effects
First is the Air Force’s Skyborg program, which is seeking to develop a suite of artificial intelligence-driven systems that will be able to control networked “loyal wingman” type Drones. General Atomics conducted a semi-autonomous flight test in October involving a stealthy Avenger Drone equipped with an “autonomy engine”.The Drone worked together with five other simulated Avengers to conduct a mock search for aerial threats in a designated area. (24) These aircraft are being built/tested to support a wide variety of mission sets, including air-to-air and air-to-ground combat, Offensive Counter Air/Defense Counter Air, ISR, Advanced Battle Management (ABM),Command and Control, Communications, and Data-Sharing Network architecture between F-22s and F-35s.
Skyborg Design to Enhance Tactical Capabilities as a Force Multiplier
The second line of DARPA effort is the Air Combat Evolution (ACE) program.The technology development on the ACE program is designed to increase air combat autonomy performance in either supplemented or independent air-to-air engagements.Recently a simulated F-16 Viper fighter jet with an ACE artificial intelligence-driven “pilot” went undefeatedin five rounds of mock air combat in a virtual simulator against a human F-16 Weapons School Instructor.However, before you write off all fighter pilots – the computer had the perfect intelligence information.The AI software was handed the exact parameters of the F-16 instructor’s “airplane”.And it reacted with amazing, highly calculated predictability to achieve high-aspect gun shots that are extremely difficult to execute in real life.There were no undefined variables, such as weather, ground, other aircraft, and differing aircraft performance to detract the AI machine.However, this field is extremely promising, and can certainly assist when combined with the other elements of the DARPA triad.
The third area in work is dubbed R2D2 (yes, you cannot make this up) – This line of effort is developing Drone technology with a more robust artificial intelligence control to support a pilot while executing the mission. As part of this line of effort, last month, a U-2 from Beale Air Force Base, Calif., flew with an AI algorithm that controlled the Dragon Lady’s sensors and tactical navigation during a local training sortie. The algorithm, developed by Air Combat Command’s U-2 Federal Laboratory successfully took over tasks normally handled by the pilot, in turn letting the flier focus on the flying. (25)
CONCLUSION
In 2001, I fought with everything I had to (successfully) avoid leaving the F-16 and go to an MQ-1 assignment.I was ignorant at the time and short-sighted.I later had the amazing opportunity to fly the MQ-9 right alongside the F-22 and F-16 as a Wing Commander at Holloman AFB, New Mexico.I saw first-hand the successful integration of Fighters, Army UAVs, and RPAs on the battlefield for combined effects overseas in Iraq and Afghanistan.One of my Wing’s instructors surmised the situation quite perfectly: “I think the message to the fighter enterprise is not ‘We have no need of you,’ but rather, ‘If we’re serious about our trades, we both have great need for each other in the next fight.” (26)I can easily imagine the incredible force-enhancement that AI Drones can bring to the fight.
Our Air Force Chief of Staff, General Charles “CQ” Brown has thrown down, “We know that in order to fight and win in a future conflict with a peer adversary, we must have a decisive digital advantage…We must accelerate change and that only happens when our Airmen push the limits of what we thought was possible.” (27) We, the fighter pilots and all other kinds of tactical warriors, need to stop feeling threatened by Drones, UAVs, and RPAs, and fully apply our tactical minds to maximize the integration of capabilities and ensure America’s Air Superiority dominance for the foreseeable future.
Max effort strength training improves Sandbag Strength Endurance more than Sandbag Strength Endurance training improves Max Effort Strength.
We conducted a 4-week Mini-Study using remote lab rats to cross-test the effect of Max Effort barbell strength training to improve Sandbag Strength endurance, and the effect of Sandbag Strength Endurance to improve Max Effort Barbell Strength.
Two Lab Rat Groups (A and) Completed the Study in November-December, 2020.
Both Groups completed a Max Effort Strength (1RM Back Squat, 1RM Push Press) and a Sandbag Strength Endurance Assessment (Max Reps Sandbag Back Squats in 90 Seconds, Max Effort Sandbag Push Press in 90 Seconds @ 40-pounds for women, 60-pounds for men) at the beginning of the study – with a day rest between assessments.
After the assessments, the two groups completed different programming.
Group A (Max Effort Strength) completed a Max Effort strength progression based on their 1RM Back Squat and 1RM Push Press Results.
Group B (Sandbag Strength Endurance) completed a Sandbag Strength Endurance progression based on their Max Rep in 90 second Sandbag Back Squat and Push Press initial assessment results.
After 3 weeks, both groups reassessed 1RM Back Squat, 1RM Push Press, and Max Rep Sandbag Back Squat and Sandbag Push Press in 90 seconds. These results were compared to the initial assessment results.
Group A – the Max Effort Group – saw greater improvements in 1RM Back Squat and 1RM Push Press strength and Sandbag Back Squat Strength Endurance. Group B saw a greater improvement in Sandbag Push Press Strength Endurance.
Background
MTI’s strength and conditioning research is focused on delivering actionable results to improve mission-direct program design.
The aim of this study was to do a macro-level test between two different ways to train strength – Max Effort Barbell and Sandbag Strength Endurance.
Conceptually, we’ve always understood that there was a difference between Max Effort Strength (the most you can lift for 1 repetition), and Strength Endurance (max reps at bodyweight or relatively lightly loaded). Anyone who’s tried to use heavy bench presses to improve push up max rep performance, or volume push ups to improve their 1RM bench press and experienced the fact that strength and strength endurance are not equally transferable.
However, we’ve never formally tested this limited transferability until now.
From an equipment perspective, COVID-19 has limited access for many to fully equipped gyms, and forced limited equipment training. Sandbags are a key piece of equipment for MTI limited equipment programming – and we were curious as to how sandbag training impacts max effort strength.
Results and Discussion
A total of 14 individuals completed the entire training cycle, 5 in Group A (Max Effort Strength) and 9 in Group B (Sandbag Strength Endurance). Below are the individual lab rat results.
We began the study with approximately 10 lab rats in each group, and had greater study attrition in the Group A – the Max Effort Strength Group for whatever reason.
Going in, we hypothesized that Group A would see significantly greater 1RM Back Squat and 1RM Push Press improvement, and Group B would see significantly greater Sandbag Back Squat and Sandbag Push Press strength endurance improvement. But … this isn’t what the results show.
Looking at the data above, both groups increased their Max Effort 1RM Back Squat and 1RM Push Press strength. Not surprisingly, Group A saw greater improvement, but every athlete in Group B also improved, which demonstrates that Sandbag Strength Endurance does help improve max effort strength.
The Group A Sandbag Strength Endurance improvements were the surprise in this study. Group A beat Group B in the Sandbag Back Squat strength endurance re-assessment, and nearly matched Group B in the the Sandbag Push Press strength endurance reassessment.
Within Group A, Stephen was the outlier in terms of Sandbag Strength Endurance Assessment. However, when we remove his results, Group A still matches Group B’s Sandbag Back Squat re-assessment improvement (14.6% to 14.5%), but significantly underperforms on the Sandbag Push Press reassessment (12.1% to 25.2%).
As well, for the purposes of this study, only one weight of sandbag was used – 40 pound for women, and 60 pound for men. Using a heavier sandbag could have made a significant difference in the study results.
Obviously, because of the few number of Group A lab rats who completed the study, these results aren’t definitive. But, the intent of MTI’s Mission-Direct research isn’t academic purity, but to test programming in hopes of validating current MTI programming theory or finding ways to improve it.
Based on this standard of “continuous improvement” there are two take aways from this study:
Max Effort Strength Training does surprisingly well at improving strength endurance.
Sandbag Strength Endurance Training, at a minimum, can maintain and even slightly improve Max Effort Strength
Next Steps?
This study used Sandbag Strength Endurance to test the cross-training abilities of strength endurance to improve max effort strength. It might be interesting to do another study using bodyweight only training. Although the 40 pound (women) and 60 pound (men) sandbags used in this study weren’t heavy, they are still load. We would hypothesize that sandbag strength endurance would do a better job at maintaining/improving max effort strength than bodyweight only training, but we need to test it to be sure.
And on the flipside, we were again surprised by the ability of max effort strength training to improve sandbag strength endurance. How would max effort strength training do improving bodyweight strength endurance?
For years I’ve advised tactical athletes facing an upcoming PFT which included a push up assessment to stop bench pressing and start doing push ups. Perhaps I should have advised them to cut back on bench pressing, but not stop it totally, and add in push ups? I won’t know until we test it!
