Arete 10.1.20

Military / National Security / Foreign Policy

Defense Innovation Is Falling Short, War on the Rocks
US Army to upgrade bigger units with new electronic warfare gear, Defense News
American Sea Power at a Crossroads: A Plan to Restore the US Navy’s Maritime Advantage, Hudson Institute
Pentagon’s plan to rearrange forces in Europe gets the third degree from both sides of the aisle, Defense News
The Real F-35 Problem We Need to Solve, Defense One
US intelligence reports warn of political violence during presidential election, intelNews.org
DOD Official Discusses Hypersonics Development, Defense.gov

 

Wildland Fire / Law Enforcement

Bill introduced to promote prescribed fire intends to reduce fire risk, Wildfire Today
Northern California wildfire burns 1,500 acres, forcing evacuations, threatening homes, FireRescue 1 Daily News
NEW FIRE COLLABORATIVE AMONG THREE LOCAL CITIES COULD SAVE $5.2M, Firefighter Close Calls
Meteorologists determine the Creek Fire created two fire tornados, Wildfire Today
Buffalo police no longer required to show names on uniforms, Police1 Daily News
Should cops buy liability insurance? Police1 Daily News
Massachusetts Department Announces Retention of Seasonal Officers, POLICE Magazine
U.S. Marshals take down 262 suspects, 141 gang members, six murders and save five missing kids, Law Enforcement Today

 

Mountain

Frankengun: The history of the snowgun and the birth of the snowmaking industry, FREESKIER
What You Need to Know Before Buying This Year’s Ski Pass, REI Co-op Journal
A Day In The Life of Alta Ski Patrol (One of the Best Videos Of The Year), Unofficial Networks
Video: How Ice Climbing Helps Scientific Research | LIVE w/ Will Gadd, Red Bull
We Still Climb: Adaptive Team To Climb 19,347 Feet In 48-hours To Help Amputee Patients In Need Of Prosthetic Care, SNEWS
No blackout dates for locals: Aspen announces opening dates, operating procedures, FREESKIER
How to Actually Get Better at Climbing, Outside Magazine

 

Fitness / Health / Nutrition

The Myth of Synchronized Breathing, Outside Magazine
Returning to Your Sport From a Break Is Daunting, But Doable, Breaking Muscle
The Role of Meat and Dairy Viruses in Cancer, NutritionFacts.org
Diabetes in Pregnancy Tied to Heart Risks in Young Adult Children, NYT
You’re Stretching Your Hamstrings Wrong, Men’s Journal
How to Stop Drinking Coffee, and Why You Should Consider It, Mark’s Daily Apple
The Pelvis When You Run, Viewed From a Whole-Body Perspective, Breaking Muscle

 

Interesting

E.P.A. Rejects Its Own Findings That a Pesticide Harms Children’s Brains, NYT
Ripple effects from the TikTok saga: Crony capitalism and the splintering internet, American Enterprise Institute
Rapid Coronavirus Spit Tests Aren’t Coming Soon, NYT

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MTI’s Top Selling Training Plans for September 2020

 

MTI’s Top Selling Training Plans for September 2020

 

  1. Athlete’s Subscription 
  2. Army Combat Fitness Test (ACFT) Training Plan
  3. FBI Special Agent Training Plan
  4. Bodyweight Foundation Training Plan
  5. USMC Combat Fitness Test (CFT) Training Plan
  6. APFT Training Plan
  7. Mountaineering & Hiking Prep
  8. Backcountry Ski Pre-Season Training Plan
  9. 2-Mile Run Improvement Training Plan
  10. Gym Closure Training Plan
  11. Military On-Ramp Training Plan
  12. Humility
  13. Hypertrophy for Skinny Guys
  14. 30 Minutes per Day Dryland Ski Training Plan
  15. Running Improvement Training Plan
  16. 3-Week Push Up & Pull Up Improvement Training Plan
  17. Chassis Integrity Training Plan
  18. Fat-Loss Training Plan
  19. ACFT Limited Equipment Training Plan
  20. Core Strength Bodyweight Only

 

 


Learn more about our Plans and Subscription HERE


 

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Q&A 10.1.20

QUESTION
I love your newsletter and your programming. I’m getting into backpack hunting and wanted to try out your hunting workouts. Quick question – how much top end is productive on lifts like the squat/bench/deadlift? I was a competitive weightlifter for a long time and I have a hard time turning down the intensity on max effort stuff. My old top end was near 500 lbs on the squat and about 360 on the clean and jerk at a body weight of about 212. I loved that time but I don’t really want to go back there. I feel diminishing returns after repping out 315 on the squat, at least for the stuff I like to do like ski touring, mountain biking, rock climbing, and backpack hunting. I’d like to take this in more of a body transformation direction to my long term goal of being a stronger mountain athlete and also focus on perfect consistent technique on the compound movements, as well as lifting pain free.
What are your thoughts? Am I being a baby? Is my hunch right? Or something in between?
Thanks much! Have a great weekend and I hope you’re out there chasing elk!
ANSWER
Hi-end max effort strength detracts from mountain performance a couple ways:
1) Less training time for endurance …. most mountain sports, including hunting, have a significant endurance component (uphill movement under load, long days), and this take time to train for. Too much time lifting heavyweight detracts from time spent working on endurance.
2) Excess body mass – 20 pounds of extra muscle is simply 20 pounds of extra weight you have to lug uphill.
What matters for mountain and tactical athletes is relative strength – or strength per bodyweight – not max effort strength.
How strong is strong enough?  The MTI Relative Strength Assessment answers this. A 4.0+ score on the MTI Relative Strength Assessment is plenty strong for an all-around mountain athlete.
– Rob

QUESTION

I’ve been following MTI for a while (I’ve previously bought a training program). I also really enjoy reading and watching your videos on nutrition
I’m 45 years old. I’m an endurance athlete with focus on running and cycling.

I’m feeling good and strong overall health-wise and on the endurance aspect. I’m 5.9 and weigh 180lbs.

I haven’t been training for any specific race lately because of covid, but I’m keeping a regular running and cycling schedule during the week.  It’s not perfect, but I try to exercise 2-3 times during weekdays and longer sessions on Saturday and Sunday.
Something that I’ve always struggled with is my core and finding the right strength and conditioning program. My core area is not great(I have a small belly and fat that I’d like to work on. The same with my arms. I think my legs are the strongest (no surprise because of the running and cycling)
Ideally I’d like to get a program where I can use bodyweight and/or some simple equipment that I have in my garage(dumbbells, kettles bells, medicine ball, jump rope punching bag, etc)…I’m not planning to get a gym membership or get any fancy home gym equipment anytime soon. Maybe get some extras if needed(like a jumping box or sandbag).
I don’t want to get buffed. I want to burn fat, get toned and feel and look strong. I actually would like to lose some weight, maybe going down to 175 or 170lbs.
My plan is to start this program in September with the goal to build this into a routine to start 2021 strong. I’m also planning to follow your nutrition guidelines (hopefully the training and nutrition combined will help with fat burning and weight loss too)
I’d love to get your advice on what plan to get.
Hope this makes sense? Thanks so much for your insights

ANSWER

I’d recommend you begin with the Bodyweight Foundation Training Plan. Don’t be fooled by “bodyweight” – this plan is no joke, deploys initial assessments, scales to your incoming fitness and continues to push you as your fitness improves. Email back on the other side of Bodyweight Foundation with your equipment and I’ll direct you from there.
Extra fat … understand you can’t outwork a shitty diet and 90% of bodyfat is diet related. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Follow these, and if you still aren’t cutting, drop the cheat day.
– Rob

QUESTION

I’m set to start the 100 Mile plan. I’m rotating back home from deployment and will be hit with up to a 14 day quarantine. I will get an Hour of PT time a day outside. My thoughts are get an hour of running in a day and some kind of leg work and core done in my room as a few times a week to try and keep some kind of stress on my legs? Any thoughts would be Greatly appreciated. Thanks

ANSWER

I’d recommend the Tues/Thursday bodyweight strength sessions in the 5-Mile Running Improvement Training Plan. You can work through these and do up to 4 days/week …. just follow the progression in the 5-mile plan.
– Rob

QUESTION

Is there a program that incorporates what I am building with the Johnny plan?

ANSWER

Johnny is the first plan in the Country Singer Packet I – and the plans in this packet complement each other and are designed to be completed in order. Next, do Waylon – the second plan in the packet.
– Rob

QUESTION

I’m just about to complete the big game hunting packet and I’m wondering what you would recommend for a program during hunting season.
My hunting will be mostly day trips on the weekend, the odd morning off in September.I’ve got a couple weeks off in Sept and Oct to hunt. So for the most part I’ll still have time during the week to train. I put on pretty good miles and elevation when I’m hunting.
What program would you recommend?

ANSWER

I’m headed out tonight for the Wyoming elk and deer bowhunting starting tomorrow!
I’d recommend Wrangell-St. Elias from our Wilderness Professional Packet. At a minimum, skip the Friday training session to prep for your weekend hunting … and better would be to skip Thurs and Friday to be fresh.
– Rob

QUESTION

Just want to thank you for all of your advice over the years, your APFT prep plan was truly on the ball, I maxed the PU and SU and came damn close on the run, it made a huge difference. I just finished my MA and earned my commission, however with the covid restrictions and my schedule, my personal fitness has taken a bit of a plunge, but I own that. As I am just starting back up the mountain again I want to reassess what it is I am doing; I am kind of burnt out on Crossfit and experiencing diminishing returns, the programming allows for almost no recovery and, as always, I question the utility and safety of some of the more “games-centric” movements. While I plan on returning to it eventually, albeit fewer days a week, I would like to start back up with something challenging, yet practical. I have your Military On Ramp program but, per your comments, see that the Body Weight Foundation program may be a better fit at the moment ( it has ACFT events/movements, which is a major plus). What would you suggest?
Again, thank you for all of your advice, as well as your articles, they have been an immeasurable help to me (and many I am sure) negotiating fitness, the military, and life in general.

ANSWER

I’d recommend Military OnRamp with your training background.
– Rob

QUESTION

What is the best course of action if my civil affairs selection train up ends 3 weeks before I get to selection? Do I repeat the program? Or move on to base fitness?

ANSWER

Repeat weeks 5, 6 and 7 in the plan, then do week 8 directly before selection. So, do 5 twice, 6 twice and 7 twice.
– Rob

QUESTION

I have a few of your programs and I need some help. I no longer have a gym. I really like the swat selection plan I was following. I have a pull-up, dip and ab tower, a strong man sandbag that goes up to 130lbs and two adjustable dumbbells they o to 30lbs. I need a plan to address running both sprints and long distance(5-8miles. I also need a plan that can help with strength. Any help is much appreciated. I go through plans but there are so many I’m not sure where to start.

ANSWER

I’d recommend you start with the Sandbag / Weight Vest / Dumbbell Training Plan (you can use a backpack in place of the vest), and follow it up with Humility.
– Rob

QUESTION

I have a history of compression fractures (I have osteoporosis despite being only 60 and male and being pretty athletically active for most of my life). My most recent fracture occurred four weeks ago and my current pain level would allow me to start training again. I have been biking, hiking and doing some body weight exercises. I won’t be able to run for several more weeks as axial spine loading would cause a lot of pain. Likewise, any exercises such as squats/deadlifts etc are out (probably permanently except for light loads) because of the compression forces. Do you have any recommendations about which of your programs would work for me? Any ideas about substituting exercises for the squat/deadlift?

ANSWER

I’d recommend bodyweight for a cycle – specifically the Bodyweight Foundation Training Plan. 
Don’t be fooled by “bodyweight” – this plan deploys an initial assessment, and used your assessment results for the subsequent progressions. In this way it automatically “scales” to your incoming fitness. You’ll be pushed.
– Rob

QUESTION

Doing a trail run marathon in January. Looked into the Max Effort Marathon plan, but running different trails makes it tough to do assessments based on pace due to different terrain, elevation, etc. Any recommendations or suggestions to modify?

ANSWER

Do the Max Effort Marathon Training Plan and do the weekly easy run and the weekend long run on trails.
– Rob

QUESTION

Do you recommend still sticking with the Ranger School packet as it stands now?
(1-Mil on Ramp, 2-Humility, 3-Fortitude, 4-Valor, 5-Gratitude, 6-Ranger School Training Plan)
Or, do you advise moving over to the updated Greek Hero series? If so, what would that look like as far as a timeline (which plans and in what order)? I have an RSLC date of May 10th and will finish Mil on-ramp this week.

ANSWER

– Rob

QUESTION

I was just looking through the plan and saw the incline bench press sets, and was wondering if there was an exercise I could substitute for that, because I get a really bad shoulder pain when I do it. And I’ve talked to people in my gym and even a couple trainers about my form, so I know that’s not the reason for the pain, but it’s the only exercise that causes that pain for me. In my own workouts I usually substitute it with an incline cable fly, but I thought it would be better to ask you about it instead of just substituting.

ANSWER

Simplest solution is stick to the flat bench press. If that’s problematic, switch to flat bench with dumbbells.
-Charlie

QUESTION

I’m working through the run and ruck improvement plan while deployed right now. When I get back in a few weeks I’ll start the Ranger School plan to prep for SURT at the end of November. What do you recommend for the Saturday swim session if all the pools are closed from Covid? If I get a RS slot after SURT, I’ll have about 2 weeks over Christmas before the report date for RS. What do you recommend for those two weeks?

ANSWER

No good substitute for swimming. Might need to find a pond with a buddy to get it done if you’re not confident in your swimming.

Use the two weeks after SURT for recovery. If your orders are delayed for Ranger School, start back on Week 1 of the Ranger School Program. Good luck!
-Charlie

QUESTION

I’m trying to figure out what plan is right for me.  I’m currently a police officer with access to a total gym but there are so many plans to choose from I don’t know which one to start with.  A little background on me.  I’ll be 47 in December and I’m 6’2, 190-195 lbs depending on the day.  I wouldn’t consider myself in great shape but I’m not completely out of shape either.  Where would you recommend I start?  I’m looking for something long term that I can stick with to increase strength as well as endurance.  Any advice would be greatly appreciated.

ANSWER

Start with our LE On-Ramp Program. After that, you can drop into our Spirits Packetdesigned for LEO’s. You can purchase individually or sign up for the Athlete’s Subscription, which has access to the whole library of plans. Hope this helps!
-Charlie

QUESTION

I’m emailing in regards to my Wildland Fire Training Packet. I’ve recently begun Blackwater, I’m on the 3rd week, but I have a question/concern:
I recently read “Training for the Uphill Athlete” and learned for the first time about the concept of building an aerobic base. I did nothing but high intensity (i.e. zone 3 and above) workouts in preparations for previous fire seasons (hotshot crew), and never seemed to get better. If anything, my body felt worn down and I completely lost my menstrual cycle. Thus, upon reading this book I’ve figured I would probably greatly benefit from putting a lot of volume in Zone1/zone 2 training in order to basically get my aerobic house in order before adding in higher intensity.
My concern with the programming here is that it seems to jump straight into higher intensity work and intervals without a base-building phase.
So, should I swap the weekly interval workouts for a longer aerobic base building session? I have  a strong anaerobic system. I’m a small female, 22 y/o, and i can deadlift 265 lbs, squat 235, bench press 165, and do nearly 20 pull-ups. I’m very good at high intensity crossfit style metcons, but I think i have a major deficiency in my aerobic endurance. I want to really build my aerobic base, but also want to follow this program meticulously because I paid good money for it. I would love some advice on how to move forward, and sorry about the length of this email!
Thanks in advance.

ANSWER

I would recommend finishing Blackwater, and then starting the Mann Gulch Program which has a heavier emphasis on developing endurance. These plans are designed to build sequentially upon one another. We also have a Hotshot/Smoke Jumper Pre-Season Training Program which is heavily focused on endurance but is most appropriate to start 6-week prior to the start of the fire season.

-Charlie

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The Poor Leadership That Harmed a Generation of American Firefighters

By Joe Hogan

The American fire service has a history of short-sighted leadership. As the firefighters of the 21st Century face down new challenges, we are wise to look at the mistakes of our recent past.

We Don’t Get Fires Anymore

I joined the fire service in 1993, on the tail end of two decades of sharply declining fire activity. Statistics from the National Fire Protection Association (NFPA) indicated that in the 13 years before I joined, total fires in the US had declined by 34%. Most senior firefighters and fire officers of the era had seen nothing but declining fires during their careers.

Fire service leaders had taken note and were hard at work trying to justify expenses to fiscally conscious city administrations. Many responded to falling fire rates by creating specialty divisions to meet non-fire related demands. EMS, hazardous materials, technical rescue and fire prevention being the most common. Ambitious fire officers saw the chance for career advancement and embraced these new specialties.

In 1996, Alan Brunacinui, the late genius Chief of the Phoenix, AZ, Fire Dept. published the landmark, “Essentials of Fire Department Customer Service”. This book introduced the idea that fire departments needed to direct more energy toward meeting the wants of the people they serve. The idea blended neatly with the move toward diversity of service and helped to shape the fire service of the 21st century. Many advocated running their fire departments as a business rather than an emergency service.

My own fire academy class was visited by representatives from each of the department’s special divisions. They encouraged us to volunteer for specialized training as soon as possible. We were told that being “just a firefighter” would not be enough to advance one’s career in the coming decades. The idea that firefighting was vanishing from the landscape was conveyed almost daily.

I was assigned to our busiest engine company at graduation but was deflated to find the same mentality had taken hold there as well. The senior men regaled me with stories of fighting 2-3 fires a night a decade or two before but laughingly told me those days were long gone. “We don’t get fires anymore, kid.”, was the mantra.

Needless to say, this was demoralizing. I’d chosen this vocation because I wanted a life of challenge. I wanted to drag hose, throw ladders and make rescues. I certainly knew non-fire duties were going to be part of the job. That was no surprise. What did surprise me was the dismissive the attitude toward firefighting training, tactics and traditions. I was also surprised at how blatantly specialty training was favored in the promotional process. Many new line officers were being promoted to their positions directly from the fire prevention or EMS divisions.

Challenging the Narrative

In early 2000, the late Andrew Fredricks, Lieutenant of FDNY Squad 18, delivered a speech entitled, “Don’t worry ‘bout that nozzle, kid. (‘cause we don’t do fires anymore)” at Fire Engineering’s annual Fire Department Instructors Conference. The address is readily available online. In his speech, Lt. Fredricks successfully debunked the myth that structure fires were vanishing from the landscape by showing that the recent decline in fires was merely a recovery from a statistically skewed period.

The 1960’s witnessed a population shift to suburban areas, declining urban property values, and civil unrest. These events contributed to a dramatic increase in fires but that data was not captured in national statistics. The National Fire Protection Association began listing comprehensive national fire statistics in 1980. So, as social upheaval began to stabilize in the 1980’s, fire activity not only dropped sharply, but it was being tracked nationally.

The truth was that while fires had peaked sharply between the mid-60’s and mid-80’s, the fire service of the late 90’s was still seeing numbers equal to or greater than all other decades of the modern era. Lt. Fredricks used FDNY’s records to demonstrate this point. When one looked two or more decades before the peak in New York’s fire activity they saw fires were, in fact, up and not down. To explore how consistent this was across the county, I looked at my own department’s archives a few years later. Our fires had declined 37% between 1976 and 2006 but if the data were mined between 1946 and 2006 total fires had actually increased by 6%. This trend tends to be reflected across the nation.

Fredricks also pointed out that while fires were actually up slightly, other calls had skyrocketed. My department’s numbers showed that EMS calls had increased 228 times and total calls had increased by 763% in the previous 60 years. This meant that while there were more fires in my city, fires accounted for much less of the workload. In 1946 our firefighters fought fire 73% of the time they rolled out as opposed to a mere 9% in 2006.

Innovation vs Tradition

Sadly, Lt. Fredricks was killed in the WTC on Sept. 11, 2001, but he inspired a generation of American firefighters to push for a more realistic intersection of innovation and tradition. They were unfortunately met by chiefs and administrators who had all too often advanced to their positions by being something other than “just a firefighter”.

The leadership running the fire service had largely entered during the peak of national fire activity and had been riding the decline through their entire careers. Worse yet, a narrow view of the trends reinforced the position that fires were going away. They had spent much of their careers re-allocating budgets and energy away from fundamental fire training and tactics in favor of EMS and customer service and were obviously reluctant to admit that they had left their departments in a weakened state.

Possibly, even more damning than the devaluation of firefighting capabilities on the part of leadership was the acceptance of understaffing. Chiefs who had risen to their positions by preparing their departments for a “fireless” future were ill prepared when city councils began calling for reductions in staffing. Little by little engine and truck companies were either replaced by ambulances or simply eliminated in order to balance budgets.

NFPA data shows that due to the influx of non-fire related responses, total fire department calls rose 176% nationally, between 1988 and 2018. During the same period they also show the number of career firefighters serving per 100,000 increased a mere 2% and volunteer firefighters per 100,000 actually decreased by 18%. It should also be noted that during this period many firefighters have been reassigned to primarily EMS or specialty roles. In my old department staffing levels have remained relatively consistent over the past 75 years but the distribution of that staffing has changed. In the middle of the 20th Century, 2.8% of on duty members were assigned to ambulances. Today that number is 27.7%.

Impact

While there are many notable exceptions, the leadership of the 1990’s and 2000’s left a hamstring, demoralized, and understaffed fire service to hold the line against a constant fire problem, while also delivering a host of new services. Meanwhile the fires kept coming and communities suffered. Firefighters were asked to keep pace with complex changes in their mission while still taking on the dirty, difficult and dangerous work of structural and wildland firefighting.

In spite of the return to more normalized fire activity and technological advancements, firefighter line of duty deaths averaged a grim 98 per year between 1990-2010 (excluding 9/11/01). Unfortunately, the response by many was to further pull back from traditional firefighting training and tactics. While “customer service” had been the rally cry of leaders wishing to divert energy from firefighting in the 90’s, the term “risk management” became the buzzword of the 00’s. Fundamental practices like rooftop ventilation, aggressive searches and even interior fire attack were discouraged or were even eliminated in many departments.

It can be argued that this hands off approach to firefighting may have contributed to the encouraging decline in firefighter deaths since 2010. Annual line of duty deaths have averaged 67 over the past decade, but civilian fire deaths have increased almost every year during the same period. In 2019, civilian fire deaths reached 3,704 for the first time since 2004. Many have argued that the move toward “risk management” has resulted in an abandonment of civilian life.

According to the Firefighter Behavioral Health alliance, more active firefighters have died by suicide than died in the line of duty in every year since 2013.  A recent study funded by the American Heart Association of male career firefighters indicates they are one third more likely to consume alcohol and twice as likely to binge drink than the average American male. Firefighters have a 14% higher risk of dying by cancer than the average population. It is difficult to argue that a heavily increased call volume, widened set of expectations and reduced staffing do not play a role in these issues.

From the Ashes

As gloomy as this may sound, I believe the fire service has turned a corner. The message of Lt. Fredricks did not die in the rubble of the World Trade Center. The lure of being “just a firefighter” did not lose its hold over generations of young fire recruits. Company officers and line chiefs everywhere never stopped drilling the fundamentals with their firefighters. The American fire service is still rooted in its historic mission. This is not true because traditionalists held stubbornly to romantic notions about the past but because the harsh reality of the job demanded it.

Many of today’s emerging leaders entered the job being told they would see an effective end to firefighting during their careers but their personal experiences told another story. These men and women did not abandon their core mission because their circumstances would not allow them to. The fires kept coming along with all the other demands. They learned to manage the complex worlds of EMS, hazmat, and public education along with the gritty world of fireground operations. They also embraced physical fitness, education and diversity as a daily part of their job.

Today’s emerging fire service is still facing a mountain of work. Our departments are almost universally responding to record call volumes and levels of fire activity consistent with the late 1950’s. We are expected to be fitter, smarter and more durable than ever before in our history. Today’s firefighters are expected to accomplish more work with fewer hands than ever before. Fortunately a generation of leaders seems to be rising to the task.

Many departments have implemented a return to basic fire training. Fitness and wellness programs are on the rise. Unions and community groups have made arguments for increased staffing. Cancer presumptive clauses exist in most states in order to assist firefighters who fall victim. Suicide prevention and substance abuse programs are spreading. In all, it appears as if efforts are being made to address the failures of the past and assist the modern firefighter meet the demands of the job.

Why did a previous generation of leadership take away from a traditional emphasis? Certainly we had our share of career driven opportunists but I think the majority were simply responding to a changing environment. I believe they really believed they were leading their departments in the right direction.

Why is today’s generation of leadership moving in other directions? I think they too are simply responding to their environment. They see a skyrocketing level of call volume and a fairly constant level of fire and are working to meet the demands while looking out for their people.

The view looking out from the firehouse in 2020 is changing yet again. At the time of this writing NFPA statistics shows Covid 19 has resulted in a 30% increase of firefighter line of duty deaths. Incidents of civil unrest have sprung up in every major city and most small ones. Gentrification and re-urbanization are altering the geography and demographics of our cities. Climate patterns appear to be influencing wildland fires and extreme weather events. And threats of terrorism are rising. I cannot say how the new leadership of the fire service will respond to the new landscape, but I hope they bear one thing in mind. We can and do many non-fire related tasks every day, but only firefighters put out fires.

 

Joe Hogan is a retired Fire Captain.

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MINI STUDY RESULTS: Hybrid Strength Training Emphasis vs. Running Emphasis to Improve 2-Mile Run Performance Proves Indecisive

By Jeff Sonderegger

 

BLUF

This 3-week mini-study compared the improvements in 2-mile run times between individuals training with a run-emphasis and those training with a strength-emphasis program.

Lab rats, all of whom are currently serving in the United States Army, were broken into two groups, with Group A performing a plan focused on running and Group B conducting a plan with a strength-emphasis. Both groups conducted an assessment on Day 1 of Week 1, running and recording their 2-mile. Group B then conducted a Relative Strength assessment on Day 2.

Below is the general layout of the 3 training weeks:

  • Group A (Strength hybrid) ran 3 pace routines and did 2 strength sessions/week.
  • Group B (Endurance) ran 3 pace routines and 2 slow endurance runs/week.

Unfortunately, due to COVID-19 restrictions, as well as outbreaks, only 4 individuals were able to compete the mini-study, with 2 in each group.

The results of the study proved indecisive. This is likely due to the small number that completed the lab as well as the fact that 3 of the 4 participants had never conducted a training plan with a focus on improving running previously.

 

BACKGROUND & STUDY DESIGN

There are several schools of thought in the realm of increasing endurance capacity/speed over distance. From Mike Boyle’s emphasis on timing drills, to Stephen Seiler’s 80-20 rule, to Ryan Flaherty’s strength and stride work, to the ultra-prominent rise of High Intensity Interval Training since the advent of CrossFit. But before a proper comparison and contrast of any of these concepts can be undertaken, a simple, stripped-down comparison of strength emphasis v. running emphasis seemed the appropriate starting point.

Mountain Tactical has conducted several studies, particularly with regards to rucking, comparing the results of similar emphases. In the case of rucking, a strength or hybrid-strength program proved more effective. This makes sense given the additional strength and impact-durability requirements for rucking. But the question we wanted to answer was – with simple, unweighted endurance, will a hybrid program still yield higher benefits than focusing simply on running?   

As stated above, the mini-lab was 3 weeks in duration, plus two days for attaining metrics. Below is the Group A (Strength) weekly schedule:

  • Monday: (Weeks 1, 4) 2-mile assessment / (Weeks 2-3) 800 Meter Repeats
  • Tuesday: (Weeks 1, 4) Relative Strength Assessment: Front Squat, Bench Press, Hinge Lift, and Max Pullups / (Weeks 2-3) Strength – Front Squat, Bench Press, Hinge Lift and Pullups
  • Wednesday: (Weeks 1-3) 1 Mile Repeats
  • Thursday: (Weeks 1-3) Strength – Front Squat, Bench Press, Hinge Lift, and Pullups
  • Friday: (Weeks 1-3) 800 Meter Repeats

The Group B (Endurance) weekly schedule:

  • Monday: (Weeks 1, 4) 2-mile assessment / (Weeks 2-3) 800 Meter Repeats
  • Tuesday: (Weeks 1-3) Long Endurance Run
  • Wednesday: (Weeks 1-3) 1 Mile Repeats
  • Thursday: (Weeks 1-3) Long Endurance Run
  • Friday: (Weeks 1-3) 800 Meter Repeats

 

RESULTS AND DISCUSSION

As stated in the beginning, the results of this mini lab, unfortunately, proved indecisive. There are several factors playing into this fact. Chief among them, surely, being the incredibly small test group. We initially began with 8 lab rats but lost four to COVID restrictions, sickness, and work-related injuries.

Second, 3 of the individuals who completed the mini-study had completed only strength programming for years. By their own admission, these three individuals had only completed an endurance event twice in a year – the 2-mile run in the APFT – and only because it is required of them. Because of this, the simple fact that they were conducting endurance/speed training at all, but especially in the volume required by this lab, was bound to see massive improvements in their short-range endurance capacity. Even over a period of only 3 weeks.

The results for assessment times were as follows:

 

The averages in time- and percentage-improvements between groups were almost indistinguishable. When looking at individual improvements, the three people for whom this was the first dedicated and focused endurance work in a significant amount of time saw huge improvements, ranging from just over 8% to just under a whopping 17%.

Though such dramatic results were admittedly shocking, given the short timeframe, the spread in improvements was distributed between the groups in such a way that made the results far from telling.

 

NEXT STEPS

The clear next step is to conduct the study with a larger test group which includes individuals with varying backgrounds in endurance training spread evenly among the different emphases. Only these parameters will create an environment that allows for useful data collection.

It would also be valuable to increase the assessment distance for a future study, as this will cause a greater demand for endurance capacity increase and a greater variance in time-improvements between the two groups. Because 2 miles is a short enough distance for individuals to be able to remain anaerobic for the entire duration of the event, the training program as it was written lends itself to both groups achieving roughly indecisive results. Both groups are getting the same amount of anaerobic work, so naturally, their improvements for the generally anaerobic assessment will be similar.

The results from this lab will also open the door to then complete more specific labs in relation to the different schools of thought mentioned in the Background paragraph. It will serve as a rough basis on which such studies can be built, with the ultimate goal being to eventually, by work and data-capture, determine which of these schools of thought are credible and which are simply time-wasters.   

Questions, Comments Feedback?  Email coach@mtntactical.com

 

 


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Lab Rats Needed to Test MTI’s ACFT Programming

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 Army Combat Fitness Test (ACFT) programming.

We hope to test (1) the effectiveness of MTI’s full-equipped ACFT programming, and our limited equipment ACFT Training Plan to improve ACFT scores, and; (2) as well as compare the results between the two plans.

This will be a focused study on the ACFT.

This mini-study will begin Monday, October 5, 2020. Deadline to apply is 1700 Mountain Time, Wednesday, September 30, 2020.

 

Details

Lab Rats will be broken into 2 groups: Group A, and Group B. Both groups will complete the full ACFT, , then each will complete different programming.

Group A will complete the first 3.5 weeks of MTI’s ACFT Training Plan – which requires access to the following equipment:

  • Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
  • Running area (track or other) with known 800m and 1-mile distances.
  • 10# and 20 or 25# Medicine Balls
  • Dragging sled and 90# of loading
  • 2x 45# Kettlebells or dumbbells
  • Pull Up Bar
  • Bar and plates for deadlifts

After the initial ACFT, Group B will complete the first 3.5 weeks of MTI’s ACFT Limited Equipment Training Plan. In addition to access to all the equipment required for the full ACFT, Group B will need the following equipment:

  • Stopwatch with a repeating countdown timer (Timex Ironman or smartphone will work)
  • Running area (track or other) with known 800m and 1-mile distances.
  • 80 Pound Sandbag (Can be purchased or handmade from a duffle bag)
  • 10# Medicine Ball (purchase for $20 HERE, or make your own for $10 HERE)
  • 8-Foot piece of Rope
  • Pull Up Bar
  • 25m of turf or grass

Each group will perform its individual progression for 3 weeks, then on the Monday of week 4, each will re-assess the full ACFT. After a rest on Tuesday, Group B will re-assess the limited equipment plan’s own assessment. Overall, this mini-study will last 3.5 weeks.

Cycle Duration and Schedule: This MTI Mini-Study will take 3.5 weeks. It will begin Monday, October 5, 2020 with the initial ACFT assessments.  On the Monday of Week 4, October 26, 2020, lab rats in both groups will re-assess the ACFT. Then on Wednesday, October 28, Group B will re-asses the limited equipment training plan assessment.

 

What We Hope To Learn

(1) The effectiveness of MTI’s ACFT and Limited Equipment ACFT programming – and ways to improve it

(2) The effectiveness of MTI’s Limited Equipment ACFT programming to improve ACFT scores – and ways to improve it

To Participate

  • You’ll need to commit to training 5 days/week, and follow the program as prescribed.
  • You’ll need to commit to only do this training for these 3.5 weeks. No additional training will be allowed as it will skew the results.
  • You’ll need the required equipment (see above)
  • You’ll need to be an experienced, fit athlete.
  • If you are a subscriber to MTI’s Athlete’s Subscription
  • The cycle will begin Monday, October 5, 2020 and end, Wednesday, October 28, 2020.

This is a focused mini-study which only involves focused training for the ACFT. If chosen to be a lab rat, you won’t be able to complete any other training for the mini-study duration.

You don’t need to be in the military to be a lab rat, but will need the required equipment.

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 “ACFT Lab Rat” in the subject line.

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.

You’ll be assigned to a Group, and provided with further instructions. Training will start on Monday, October 5, 2020.

 

APPLY NOW

 

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MINI STUDY RESULTS: Fewer and shorter (45-minute) training sessions achieved similar results for strength, work capacity, and endurance improvement as more and longer (60-minute) training sessions

By Rob Shaul, Founder

BLUF

Fewer and shorter (45-minute) training sessions achieved similar results for strength, work capacity, and endurance improvement as more and longer (60-minute) training sessions.

We conducted a 4-week Mini-Study using remote lab rats to test the effect of training volume across three training measurables: Strength (barbell and bodyweight), Sprint-Based Work Capacity, and Endurance (3-Mile run Performance).

Three different Lab Rat Groups (A, B & C) Completed the Study. Groups A and B completed the study in October/November, 2019, and Group C completed the study in August/September, 2020.

Group A: High Volume, 60-Minute Sessions – These Lab Rats trained 5 days/week, 60-Minute Training Sessions

Group B: Low Volume, 60-Minute Sessions – These Lab Rats trained 4 days/week, 60 Minute Training Sessions. Overall, this group completed approximately 2/3 the total volume of Group A

Group C: High Volume, 45-Minute Sessions – These Lab Rats trained 5 days/week, 45-Minute Training Sessions. The warm up and set/rep schemes for the strength work were manipulated to shorten the session duration.

Each group completed the same progression methodologies for the strength, work capacity, and endurance work. This wasn’t a study comparing different progression methodologies, but rather testing differences in training volume using the same progressions.

Specifically, we were interested to see if we could reach the same or similar strength and conditioning results by training (1) 2/3 of the total volume; and (2) shorter training sessions for Strength, Work Capacity, and Endurance.

Results

All 3 groups saw similar improvement over all the measured variables, indicating that the lower volume training protocol (Group B) and shorter training sessions (Group C) were as effective at improving fitness in a multi-modal training program as a higher volume, longer training session (Group A) programming.

See the chart below:

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 test if a multi-modal training protocol with (1) 1/3 less overall training volume; and (1) shorter training sessions were as effective at increasing fitness across multiple variables as a higher-volume, longer training session program.

From a programming perspective, reducing training volume, and/or training session duration, without negatively affecting fitness improvement is a win/win. The athlete can achieve the same fitness with less time spent training, and less impact from training to the body.

Mini-Study Design/Deployment

Data collection for this Mini-Study was conducted in October/November 2019 and August/September 2020.

A 4-week cycle was designed to test the study questions above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 35,000+ weekly subscribers for both periods.

The October/November 2019 Lab Rat volunteers were randomly divided into two groups, A and B, and given access to the individual group programming. Both Groups began their cycles with a Monday 1RM Strength Assessment plus a work capacity assessment, and a Tuesday 3-mile run assessment, which were repeated 4 weeks later.

The August/September 2020 Lab Rats were all put into Group C and given access to the programming. Like Groups A & B, the Group C lab rats began their cycle with a Monday 1RM Strength Assessment plus a work capacity assessment, and a Tuesday 3-mile run assessment, which were repeated 4 weeks later.

Study subjects self-reported their pre and post cycle assessment results.

For Groups A & B, the differences in strength and work capacity training volume between the two groups was achieved by manipulating the number of strength/work capacity sessions each group trained. For Group C, the differences in strength and work capacity volume was achieved by manipulating warm ups and strength set/rep schemes to shorten the sessions from 60 minutes to 45 minutes:

  • The high volume, long session (60-minute), Group A, trained 5 days/week and completed 10x total, 60-minute strength/work capacity training sessions including the initial assessment.
  • The low volume group, Group B, trained 4 days/week and completed 7x total strength/work capacity training sessions including the initial assessment.
  • The high volume, short session (45-minute), Group C, trained 5 days/week and completed 10x total, 45-minute strength/work capacity training sessions including the initial assessment.

The differences in endurance training volume was achieved by manipulating the number of 1-mile threshold intervals each group completed during the training cycle:

  • Group A completed 15x total 1-mile threshold Intervals.
  • Group B completed 10x total 1-mile threshold intervals.
  • Group C completed 10x total, 1-mile threshold intervals.

The progression methodologies used to train barbell strength (front squat, push press), bodyweight strength (pull ups), work capacity (prone to sprint assessment), and endurance (3-mile run) were the same for each group.

Results and Discussion

A total of 41 individuals completed the entire training cycle, 18 in Group A (high volume, 60-min), 14 in Group B (low volume) and 9 in Group C (High Volume, 45-min).  Below are the individual lab rat results.

For Group C above, you’ll see the second Matt’s 3-mile run time increased. Based on our questioning with him, we feel this was an anomaly and did not average his post-test percent change into the overall Group C average percent change for the 3-mile run.

The ability to achieve the same fitness improvements while completing 1/3 less overall training volume or shorter sessions (45-minutes) is a win/win for the athlete. He or she has to dedicate less time to fitness training, and the lower volume decreases the impact on the athlete’s body in the short and long term.

Next Steps?

We were somewhat surprised and encouraged by this mini-study result. We wrote up the results of the October/November comparison between Group A & B in a previous Mini-Study and were excited to see if shorter training sessions (Group C) would have had the same results. 

The natural evolution of MTI programming has been towards overall simplification and a subtle but steady decrease overall training volume. The results of this study will intensify and accelerate that evolution. 

Already, for several cycles, we’ve deployed shorter (45-minute) training sessions for MTI’s Daily Operator Sessions, and the limited lab rat programming we’ve been able to conduct at our Jackson Facility during the pandemic have also deployed 40-50 minute training sessions.

Next, were considering testing a 4-day/week program (like Group B) but with 45-minute sessions (like Group C) to see how far we can push efficiency. At some point, training improvement will be impacted by less training. There are no short cuts.

Moving ahead, we’ll consider decreasing volume through either shorter, or few training sessions for MTI’s Base Fitness programming for the mountain and tactical athletes we serve.

 

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

 


You Might Also Like Mini Study Results: 2/3 the Volume Programming Achieves the Same Fitness Improvements as a High Volume Programming for a Multi-Modal Training Cycle


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Arete 9.24.20

Military / National Security / Foreign Policy

Space Force Creation Warrants Revisiting Defense Unification, War on the Rocks
Official: Pentagon has started ‘prudent planning’ for full Afghanistan withdrawal by May, The Hill
House passes bill to clear path for Army Sgt. 1st Class Alwyn Cashe to receive posthumous Medal of Honor, Stars and Stripes
Cyber Attack Most Likely Space Threat: Maj. Gen. Whiting, Breaking Defense
California Marine unit set to receive first amphibious combat vehicle, Defense News
Marine Corps’ Builds New Littoral Regiment, Eye On Fake Chinese Islands, Breaking Defense
Army Equipping Tactical, Combat Vehicles with Electric Engines, RealClearDefense

 

Wildland Fire / Law Enforcement

Chief Randy Bruegman tackles critical issues facing the future of the fire service, FireRescue1 Daily News
Researchers: Smoke from Calif. wildfires may have killed 1K+ people, FireRescue1 Daily News
How the new fire smart radio by Motorola Solutions helps protect your focus when it matters most, FireRescue1 Daily News
Pa. mayor to sign bill restricting facial recognition software by police, Police1 Daily News
NYPD Officer Charged with Spying for China, POLICE Magazine
Seattle City Council overrides mayor’s veto of policing cuts, Police1 Daily News
Chicago PD Adding Officers to Anti-Violence Unit, POLICE Magazine

 

Mountain

Lessons Learned From The Colorado Trail, The Outbound Collective
Mountaineering Legend Ang Rita Sherpa Has Passed Away, The Adventure Blog
Video: Why Kilimanjaro’s Glaciers Are Melting, Red Bull
I Tried to Climb the Largest Sand Dune in North America, Outside Magazine
Wondering how COVID will affect the ski season? Look to the Southern Hemisphere, Freeskier
Iceberg Rolls Over While Two Climbers Are Scaling It, Adventure Journal
Jacopo Larcher and Barbara Zangerl Break Speed Record on Odyssee, the Eiger’s Most Difficult Route, Climbing Magazine

 

Fitness / Health / Nutrition

The Sweat Science Fall Book List, Outside Magazine
Vitamin C for Male Infertility and Lead Poisoning? NutritionFacts.org
This Is Your Heart on Endurance Sports, Men’s Journal
How (and Why) to Run a Virtual Race, Outside Magazine
Time-restricted feeding improves health without altering the body’s core clock, Science Daily
Beyond Pumpkin Spice: The Benefits of Cinnamon for Blood Sugar, Infections, and More, Mark’s Daily Apple

Interesting

What My Sled Dogs Taught Me About Planning for the Unknown, NYT
Johnson & Johnson Begins Phase 3 Trial of Covid-19 Vaccine, NYT
Bob Gore, inventor of Gore-Tex, has passed away at 83, SNEWS
China doubled its air bases, air defenses, and heliports near the border with India, War is Boring
Pentagon redirected pandemic funds to defense contractors, The Hill
Unemployment Improving Fast – Unlike After Great Recession, RealClearPolicy

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Q&A 9.24.20

QUESTION

I would like to pass the FBI Physical Fitness Test in 4-5 months and I already have the MTN Tactical subscription for it. Should I wear a weight vest while running and doing the push ups and sit ups? If so, how often? My weight vest is 10-12 lbs.

Thank you for your time.

ANSWER

No. I’d recommend completing the plan now, then completing Humility (you can wear your weight vest for it), then re-completing the FBI SA PFT Training Plan again directly before your official assessment.

– Rob


QUESTION
Thanks for continuing to produce great content, I especially loved the recent article on athleticism.
Two quick and related questions:
1.  One of my buddies forwarded an article from his workout provider detailing that they recommend minimum strength standards before starting any of their programs (Squad and Deadlift double bodyweight, Bench bodyweight for 15 reps).  Aside from the MTI Relative Strength Assessment Training Plan, how do you think about / guide minimum strength standards as a gate to starting your programming?  At 175lb BW, my Bench is 205lb, Back Squat is 215lb, and Hinge Lift around 255lb, I’m thinking of a sequence of Rat 6, Big 24, and Relative Strength to help get my numbers up — any feedback on this plan and whether it’s needed? (I work a civilian desk job and have been using the Spirits Packet for daily training)
2.  I’m away from my home gym this summer with a TRX and 2x25lb dumbbells, and have flip-flopped between Bodyweight Foundation and a slightly modified version of Bourbon.  Given the context in Part 1, what limited equipment approach would you recommend until I can get back under the barbell?
ANSWER
1. I have general strength “standards” I like to see mountain and tactical athletes get to and/or maintain, but I don’t have minimums. First, most of our strength programming, and a lot of our mountain-specific programming is assessment-based. The programming deploys an initial assessment and then based the follow-on progressions on the assessment-results. In this way the programming automatically “scales” to the incoming fitness or strength of the individual athletes. For the mountain-specific programming that doesn’t deploy an initial assessment, the programming is progressive … i.e. it increases in difficulty as the athlete works through it and his/her fitness improves. Especially for mountain athletes, but also for many tactical athletes, strength is important, but not everything. Indeed, much of our event-specific programming (selection programs, PFT programs, climbing/hiking programs, running programs, etc.) include strength training but it’s not a major component and often, based on limited equipment – doesn’t deploy free weights. All that matters for MTI is outside performance, and over the years, our programming has moved more and more in the direction of training the specific, mission-direct fitness demands our athletes face during the real thing. Rarely is this a barbell loaded with weight. Finally, there’s always a cost in focusing solely on one fitness element. All the focus on strength your proposal will cost you work capacity, and especially, endurance. It’s okay to drop out of multi-modal programming for an individual cycle, but I’d advise against it for multiple cycles in a row … unless you’re training for a powerlifting or other strength event. Keep your eye on the ball …. gym numbers aren’t everything.
– Rob

QUESTION

I would have joined this study but didn’t see it when you called for lab rats.

Really enjoy reading your articles, and at times implementing some of your modalities.

My question on this study is twofold.

  1. Wouldn’t the comparison have been better if the cyclist were doing uphill training or sprints rather than just a steady state cardio ride? Especially since you were simulating uphill climbing.
  2. I understand the concept of keeping the study even , but as someone who cycles I can say that riding uphill puts a far greater strain on the muscular and anaerobic system than just spinning at a steady state.

I rode  cycle 3 to 4  days a week and weight train 1 day a week, training for grueling mountain events such as 3 and 6 Gap climbs in north Ga. I also enjoy hiking with the family and can easily run up and down hills all day albeit with 25lb of snacks and water. I’m 56 and work as a contractor , so no easy days for me.

ANSWER

1. Perhaps, but if they had the vertical to do 40 minutes uphill cycling I’d just have them walk uphill under load. Sprints? Not sure.
– Rob

QUESTION

I read with interest the results of your mini-study on the cycling as a crossover activity for uphill movement under load. I had contemplated applying to be one of your lab rats, but my schedule wouldn’t allow me to commit to the required 3.5 weeks. That incompatible schedule, however, produced some anecdotal results that mirror those found by your study which I thought might be of interest to you.

By way of background: I am a 43 year old fit male weighing 163 pounds and measuring 5’8” tall. I began racing road bicycles at age 13 and raced at a high (semi-pro) level in my 20s. I stopped racing at 28 and spent many years in the gym undoing the physiological toll of too much time spent hunched over on the bike. I am an avid alpinist / ski mountaineer / rock climber with a goal of qualifying as an IFMGA mountain guide by the time I’m 50.

I live full time in London, UK (for now) and over the lockdown period was unable to spend any time in a mountainous environment. I spent considerable time cycling from mid-March through mid-July as structured training on the bike gave me both an opportunity to get out of the city as well as a goal-oriented process on which to focus. I trained on the bike an average of 12 – 15 hours / week with intervals on T & Th, 2 – 3 hour low Z2 endurance ride on Wed, and longer (100 – 160km) endurance rides on Sat and Sun. In cycling terms, I currently have a functional threshold power of 4.5 watts/kg, which isn’t what it was when I was racing but still isn’t bad. Without the gym and a barbell to do my usual front squats / deads / cleans for strength, I did 2 days / week of bodyweight and KB based strength  and midline work, including leg blasters. I did not incorporate weighted step ups as per usual due to the cycling volume and need to recover and not destroy my legs.

Finally able to travel, I went to the Alps for the last two weeks of July with to get my ridge legs back and climb the Zinalrothorn in Switzerland via the normal route (following appropriate acclimatisation). We did an AD ridge called the Perrons Traverse as a warm up. It included a short (1 hour) steep uphill approach, about 3.5 hours on the ridge, and a 2ish hour exit. Packs were lightish with ropes and a small selection of cams in addition to standard gear. I felt fine on the approach and the ridge, with solid movement after shaking off some rust. It was hot and I went through a litre of water, which was not enough. I fell apart on the exit, which I attributed to a combination of mild dehydration, a bit of bonk, and relative lack of eccentric training in the months previous to handle the downhill.

After rehydrating, eating, and resting, we let the next day for the Zinalrothorn. It is a 10k ruck to the hut over varied terrain with a more heavily loaded pack (rope, climbing and glacier gear, crampons, ice axe, clothing, 2 litres of water, etc). I was ok for the first half before the wheels came off in the second. It was a 3:30am alpine start the next morning as we looked to climb the ridge. The approach involves a boulder field, onto a glacier, and ultimately cross a snow arête onto the ridge proper. Should have taken 2 – 2.5 hours. Despite my improved CV fitness on account of the cycling, I was moving very slow…too slow and we pulled the plug to avoid coming back across the arête in super shitty snow. We returned to the hut, ate, and proceeded to walk out the 10km back to the car. I felt terrible and it was also excruciatingly slow.

The next day, I woke up with DOMS in my quads. Having been acclimatised to the altitude and having a relatively high level of aerobic fitness, I can only attribute the wheels coming off in Switzerland to a lack of specific loaded concentric and eccentric training in the preceding months. Having spent as much time on a bike as I have over my lifetime, I am acutely aware of the severe limitations of the movement pattern and knew intuitively that the crossover would likely be limited, but overestimated the extent to which it could be offset by “GPP” strength and stability work. While the endurance was there in spades, I couldn’t apply it in a mountain environment.

Thanks for your content, programming, and efforts to help us all better understand training modalities and their applications.

ANSWER

Thanks for the note and your experience.
Glad to see your experience mirrored what we found in our study. We’ve received some feedback that uphill cycling, sprints, or power-meter prescribed spinning would have increased the strength gain and led to better transfer, but your experience seems to put some doubt on that.
Over the years I’ve learned to be as direct and simple with my programming as possible …. it’s taken years of mistakes to figure this out (I am just a dumb strength coach). We have more work to do, but we work to improve daily and this is what drives our research.
In our mountain programming, we pair step ups with leg blasters or quadzilla complexes to train eccentric strength – for this study we were just interested in uphill movements.
Again, thanks for the note.
– Rob

QUESTION

I have recently gone back to patrol (LE) from a specialized unit. When I was in patrol prior, my fitness level was fairly high but after getting into the unit, I fell out of the lifestyle of training an eating well. When I received the news that was getting back to the streets, I began your LE On-Ramp program.

I’m currently in the second last week of the LE On-Ramp program. With it nearing the end, I find myself trying to decide whether I should go for the spirit packet or if I should do another run of the on-ramp. I’ve found the workouts very challenging, often completing them in just over an hour.

ANSWER

Start the spirits packet after you finish the on ramp. If you feel it’s too much after a few weeks, re-do the on ramp program. Good luck on the streets
-Charlie

QUESTION
I am currently training for phase 2 selection utilizing some of your programming for an AF SPECWAR career and would be attending may 2021. Your CCT/PJ packet has the CCT/PJ prep plan as the final step, but I saw that you also had a phase 2 specific plan. Which would you recommend to be completed closest to selection? I am guessing it would be the phase 2 specific plan but I just want to be sure. I also have a bit of time to work through the rest of the packet in general so it’s not the most pressing issue right now but I’m trying to get things laid out. Additionally, assuming I pass phase 2 that between phase 2 and assessment and selection would be when I completed the CCT/PJ prep plan, and possibly another plan depending on how long it took to get orders. Is that how you would recommend utilizing your programs? Thank you for any advice.

ANSWER

Complete the Phase II plan the 8 weeks directly before your Phase II selection. What I’d recommend is work through the CCT/PJ Packet, then replace the final plan in the packet with the Phase II plan.
After Phase II? – It depends on your schedule, but I’m not sure I’d have you re-complete the entire packet again. Rather, complete the Pirate Series Plans until your 8-9 weeks out from selection then complete the CCT/PJ Selection Prep plan directly before.
– Rob

QUESTION
With pools closed due to pandemic, what is best substitute for swimming? Rowing? Step-ups? I’ve seen you post equivalent distances between various forms of cardio. Ex: 500m row = 100m Swim = 400m run but what is step-up or biking equivalent? I don’t remember those being posted. Anyway, thanks for the programs you’ve built. I’ve bought multiple & ive seen results with every one I’ve bought.

ANSWER

Not sure – as we’ve never tested it, but I’d assume rowing – and likely do the same prescribed distance.
– Rob

QUESTION
Long term fan of you and your teams work, just looking for some training advice. I’m looking at a career change into law enforcement from Corrections and want to get into specific training and good shape for the change up. What order of programs do you recommend I start with?
Some info:
1. Current and recent training has been mainly focused on hypertrophy thus I’m 5’7” and 240 lbs. I’m a hefty unit and my cardio is garbage. I’m also 44 (not that that means anything to me, just FYI).
2. Whilst the LEO service I’m looking at joining doesn’t have overly difficult requirements I want to be the best I can be, simply from my own sense of professionalism. Test are a beep test, urban obs course (short, reasonably fast course) and some very easy calisthenics I would have to be dying not to pass.
Thanks for any direction you can give, cheers.

ANSWER

Whoa!! 5’7 and 240! – I’m 5’7″ and 155!! Your hips, knees, ankles and low back are all cursing you – esp. at 44.
Start with the 2-Mile Run Improvement Training Plan. This plan includes bodyweight strength work – and will get you away from the barbell and moving outside.
Follow it up with the plans/order in the Spirits Packet of plans, beginning with Whiskey. These are designed as day to day programming full-time LE Patrol/Detective.
Diet – If you’re packing fat in addition to muscle mass, fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
You’re bench press and bicep egos are going to take a hit … but your joints will thank you!
– Rob

QUESTION
I’ve been with this Police Department for 16 years.  Every year, we complete the standard Cooper Tests…..sit and reach, one minute max repetitions of push-ups, one minute max repetitions of sit-ups, and the mile and one-half timed run.  (Iowa has not adopted the newest Cooper Standards, but maintains the older standards.  I believe the new Cooper Standards did away with sit and reach and instituted a 200 meter sprint.)
For a few of those years, we made it a competition.  Your mile and one-half time in seconds, minus your sit and reach, push-ups and sit-ups..low score wins.  At that time, I was winning by fifty to one hundred points because no one could compete with me in the mile and one-half.  They might have ten or more push-ups/sit-ups on me, but when you’re 90 seconds to two minutes behind in the mile and one-half, it’s hard to make-up the difference.
However, I am now the third oldest in the department (51 yoa).  I might still be the fastest in the mile and one-half only because I’ve been averaging 30-40 miles of running per week this year.  My strength is abysmal. I can still do the standards for the male candidate in the 20-29 yoa age group for the sit and reach, push-ups and sit-ups, but the numbers  aren’t eye popping.  For example, the minimum sit-ups for the age group is 38 in a minute, and I can do 44.
I’d like to retain my title one last time…especially since these d**ks are starting to call me “gramps” and stuff like that.
Any suggestions?

ANSWER

Good luck! Nothing feels better than crushing 20 and 30 year old when you’re in your 50s!! (I’m 52…)
– Rob

QUESTION
I finished your CCT/PJ training packet in May. I shipped in June to begin the PJ pipeline but was medically DQed before Special Warfare Prep. I was tossed into a random AFSC, and I now have 2 years before I can cross train back into a Special Warfare career. Do you recommend that I complete the whole PJ training packet twice over the course of the 2 years? Or would you recommend going through a different packet?

ANSWER

I’d recommend working through the plans/order in the Pirates Packet of plans for a year, then re-doing the CCT/PJ Training Packet the year before returning.
The Pirate plans are designed as day to day programming for Military and LE SOF with water-based mission sets, and includes swimming.
– Rob

QUESTION

I recently picked up your TBS/IOC prep pack! I graduated from the summer increment of USMC OCS this summer, so I go back to school (well, we’ll see about that with corona) this fall and won’t end up back in Quantico until next fall at the earliest. MTI comes recommended to me by Jack Boger, an alum of my school and a former USMC infantry officer himself—not sure if he himself ever used the plan but he recommended I check it out. I’m also lucky that my parents, like everyone from California, have chosen to move out here to the Tetons. The altitude I got this spring definitely gave me a leg up this summer at OCS, but that’s just the beginning!

I know the TBS pack is meant for 6 weeks prior to arrival, so I’m wondering if you had any suggestions as to other ways I can prepare in this very long interim period. My current plan was to try the 6 week, see how I did at the end, and adjust fire accordingly to make sure I’m meeting all the metrics. Given my timeframe, what other stuff do you recommend I work in? I am ridiculously inflexible but was still probably in the middle of the pack at OCS in terms of physical fitness, so any recommendations as far as functional flexibility exercises would also be much appreciated.

Excited to get started with the plan and appreciate you putting it out there!

ANSWER

Complete the TBS Plan of the packet now, then follow it up with the Plans from the Virtue Packet, starting with Humility, then 7 weeks prior to your class date, drop out of the virtue series, take one rest week and redo the TBS Training plan.
In regards to your flexibility issues, some athlete had success with some of the mobility stuff Kelly Starrett does, google him, there are tons of videos available.
– Mintra

QUESTION
I purchased the peak bagger plan after finding you through the article you wrote about the AFA for Outside. I live in the Four Corners region in Farmington NM and I’m planning on a few late summer peak bagging trips so this plan should be perfect. This winter I’m skiing for the first time in years. Which skiing plan should I do? How much equipment is required? Next year we have some Alpine climbing planned. Should I do the Alpine Rock pre season plan or the AFA plan? The plans look great, I’m just trying to stack them so I can achieve my goals over the next year.

ANSWER

Do the Alpine Rock Pre-Season Training Plan prior to your season next year.
Email any questions that come up.
– Rob

QUESTION
I am a former Army officer. I got out 2017 and attended graduate school and unfortuntely allowed my fitness to slack off. Now I am about 30-40 pounds above what I believe my fighting weight. I want to get back into the National Guard and continue to serve but I am not going to do that until I back to world class shape. There are schools and events I want to attempt when I get back in.
I have been working with a dietian so my fuel side is going well but I have been just making up workouts in a blind attempt to get back body back. It has not been successful at all. And the situation has not been helped by the fact that most gyms around me are closed or very limited in what they can do.
I wish this was a situation of just pulling the car out of the garage, dusting it off, throwing in some new oil, and taking off. But it has become very clear that this is going to be more of an overhaul than a simple tune up.
I appreciate any advice you can give me.

ANSWER

– Rob

QUESTION
I’ve done several of your training plans over the past year and they’re great.  I just finished the strength assessment.  Definitely top tier training programs.  I was thinking of doing either Gladiator or 357 strength next, but they don’t really involve pull ups and I wondered what you’d recommend to do for pull-ups.   Thanks,

ANSWER

357 has some pull ups and … but not in a focused way like the MTI Relative Strength Assessment Training Plan.
Gladiator is awesome, but pull ups aren’t a key component as the program is built around the Barbell Complex.
One way to do either program is to run it concurrently with MTI Pull Up/Push Up Grease the Groove Training Plan. You’d need to put up a hang board or pull up bar in your place of work, and you’d be doing pull ups all day.
– Rob

QUESTION
Just re upped my subscription to all your plans and I’m looking for a good swim improvement plan. I know you have one up already but the distances seem very out of my reach and I am a very novice swimmer. As it sits my max distance I can hit is about 3-4 laps (150-200 meters) at the base pool. What are your recommendations on a swim plan and tailoring your existing plans to better fit my current ability? I appreciate the help and feel free to reach out here or at my personal 520-979-7020 if you have any questions or advice!
PS. Just knocked out the push up pull up improvement plan and it’s super awesome to see positive results, I’m going to hit it again and see if I can squeeze some more reps out of it!
ANSWER
Best for you right now would be to swim 3-4 times a week and gradually add distance until you’re up to at least 500m comfortably.
I’d recommend adding 50m every two sessions … so do two at 200m, then 2 at 250m, then 2 at 300m, etc.
– Rob

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Arete 9.17.20

Military / National Security / Foreign Policy

When will the US military return to pre-COVID normal? Probably never, this admiral says, Air Force Times
Pentagon Maps Reveal China’s Growing Military Reach, Real Clear Defense
Iran warns US against ‘strategic mistake’ after Trump’s threat, Al Jazeera English
Active-duty accessions dropped by 7,000 after COVID hit — and closed schools could make next year even harder, Defense News
President Awards Medal of Honor to Army Ranger for Hostage Rescue, Defense.gov
Ex-intelligence chief at US Department of Homeland Security files whistleblower claim, intelNews.org
U.S. Military Re-Emphasizing Large Warfighting Exercises, Real Clear Defense
Here’s when the US Navy thinks the carrier Ford will be ready to deploy, Navy Times

 

Wildland Fire / Law Enforcement

The Influence of Age on Firefighter Combat Challenge Performance and Exercise Training Habits, Journal of Strength and Conditioning
Why did the Oregon fires in the Siege of ’20 spread so quickly? Wildfire Today
What’s in your turnout coat pockets? FireRescue 1 Daily News
Video: Pilot gets doorbell camera alert, helps LEOs track suspects from sky, Police 1 Daily News
Proposed N.J. bill would give civilians more power to investigate cops, Police 1 Daily News
$100K Reward Offered in Ambush Attack on LASD Deputies, POLICE Magazine
Bomb squads detonate 9 ‘extremely unstable’ World War I explosives found in Cape Cod, Police 1 Daily News

 

Mountain

Missing 80-Year-Old Hiker Shows Up at News Conference About His Disappearance, Adventure Journal
Next Steps: Why Everyone Needs to Take a Wilderness Medicine Course, Backcountry Magazine
Five books are on the Boardman-Tasker shortlist for 2020, Alpinist Newswires
Quick Clips: 9 Quick Fixes for Common Climber Problems (Autumn 2020 Edition), Climbing Magazine
6 Best Trail Runs in Ohio for Beginners, Osprey Packs Experience
Go to a Damn Boot Fitter, POWDER Magazine
Why Kilimanjaro’s Glaciers Are Melting, Red Bull

Fitness / Health / Nutrition

If You’ve Just Had Covid, Exercise Can Cause Serious Complications, Including Heart Disease, Wired
Why Altitude Training Helps Some but Not Others, Outside Magazine
Common diabetes drug reverses inflammation in the liver, Science Daily
Is Fat Rocket Fuel for Runners? Men’s Journal
The Myth of Good Posture, Breaking Muscle
All About the Liver, and How to Support Your Favorite Detoxification Organ, Mark’s Daily Apple
The Best COVID-19 Masks for Indoor and Outdoor Workouts, Men’s Journal

 

Interesting

Too Much Weight Gain During Pregnancy May Raise Allergy Risk in Babies, NYT
Study: Climbing Chalk Appears to Halt Coronavirus, Adventure Journal
Global Warming Shifts Arctic Climate From Ice and Snow to Water and Rain, NYT

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