Q&A 9.17.20

by Mintra Mattison

QUESTION

I’m training to go to the USMS BDUSM Academy at FLETC in the next few months; they have yet to set a date due to Covid. I’ve been doing basic workouts such as running, lifting, pushups, etc. I’d like a solid workout plan that’s going to prepare me for the grueling 17.5 week academy. I think a workout plan, something I can stick too, will increase my training and physical performance. Anything to make the physical part of the academy easier.

If you know of a guide please let me know. I’d like a workout plan that’s going to truly prepare me for the academy. My weakest point is the running, and I know I’m going to be doing a lot plus calisthenics in between. I know I currently need to increase my speed and endurance for the runs.

I’d like to sign up for the athlete subscription, but I wanted some guidance first so I can get started immediately and know what to look for. Thank you for your time and assistance.

ANSWER

I’m not sure what your exact timeline is but I’d recommend:
2) LE Academy Training Plan the 7 weeks directly before your start … with one change. Add a long, moderate-pace on Saturdays. For your Saturday run, double the distance of the Wednesday run that week.
– Rob
QUESTION
I’ve just bought the subscription to Mountain Tactical’s training plans and would like a recommendation on which program I should start with. I’m currently training toward Combat Rescue Officer selection for the USAF, but still have roughly a year before entry into the pipeline. I’ve been looking at Humility, the Bodyweight training program, sandbag training programs, and the selection training program. I currently have access to a sandbag, Ruck, bands, jump rope, Pull-up bar, and dumbbells. Any recommendations?
ANSWER
Start with Humility.
– Rob
QUESTION
Good morning mtn tactical, just preparing for SFAS. But what Program do you recommend for a 7 month time frame?
ANSWER
7 months = 30 weeks.
Weeks.   Plan
1-7         Humility
8-14       Valor
15-21     Fortitude
22          Total Rest
– Rob
QUESTION
I’m recovering from bilateral tibial stress fractures and have had issues coming back into running. I completed a walk-to-run program culminating with a 30 minute continuous run (where I covered about 3.5 miles) and have been trying to keep a weekly mileage of around 10 miles. I’ve been running into the issue of shin splints and general pain and discomfort in my lower legs.
I have about two months before I need to pass a record APFT and return to my training pipeline. I was looking at the running improvement plan, would that be the best to build up my running base again?
ANSWER
I’m not an expert on shin splints, but ensure your running form is solid (read or research POSE running and CHI Running). Also – I’d recommend you change your running shoes. I prefer Hoka One One.
– Rob
QUESTION
I am preparing to attend Naval Officer Candidate School in September. I am passing the pushups and curl up requirements, but I was wondering which of your plans might better prepare me for the calisthenics and endurance demands of officer training. I have been looking on the internet for different body weight routines and not been able to find one that seems sufficient. Thank you.
ANSWER
– Rob
QUESTION
I’m currently 13 weeks out from Mississippi Smoke Diver and purchased the training plan. The overview advises to contact you if we are more than 7 weeks out. Any advice would be appreciated.
ANSWER
If you’re fit now, do the first six weeks of Humility, then roll into Smoke Diver.
If your fitness is suspect, do the Bodyweight Foundation Training Plan for six weeks, then Smoke Diver.
– Rob
QUESTION
I’m in the navy and stand duty every 4 days and the way the bodyweight foundation works i would not be able to do the 40-foot shuttle but I do have access to a rower. Is that something I could substitute for that?
ANSWER
Do 10 minutes of 40 second Touch/Jump//Touch, 20 seconds rest.
– Rob
QUESTION
I’m back in the gym after UK lockdown and completing the 30miler last year using your ruck improvement plan.
My strength levels are at a real low. What programme would you recommend for me out of the numerous you have?
ANSWER
QUESTION

I’m a committed MTN monthly subscriber.

What plan do you suggest for a replacement for SF45, given at-home, no equipment?
Looking for best plan ahead of doing the Dryland training which I completed last winter and was great of alpine, off-piste training.
ANSWER
QUESTION
I’m just finishing up the Greek Hero Packet and had plans of moving into the ACFT as my unit normally administers it in Oct. We have been notified however that won’t be the case the year due to COVD-19.
I’m having trouble where to head next. So far I’ve completed Virtue and Greek Hero packets. Although I work in law enforcement I’ve tailored most of my training towards my Army needs, since it seems most of the law enforcement plans lack rucking. Normally it has been easy to pick a plan as I would have a school scheduled in the near future but as of now everything is on hold.
The plans I have looked at thus far are Sand Bag Training Plans (Logos etc) and 3 Stooges as baseline plans. Since my 5 mile has improved greatly through Actaeon, I pondered taking on Big 3+5 mile and attempt to improve my 5 mile time more. I also looked at completing the 8 sessions of Gym Based Stamina as a personal challenge before beginning a baseline program.
The Operator Sessions also caught my attention. Jumping in it and then switching to a school based plan when that arises.
Any insight is appreciated
ANSWER
After Gym-Based Stamina, I’d recommend working through the “fabric” cycles in the Operator Sessions, go back and start with Velvet and work forward from there.
– Rob
QUESTION
I am currently in the re-enlistment process, signing an NG 18x contract in September. Obviously due to the covid crisis there is potential for long hold over periods from basic/OSUT, etc. to eventually SFAS. I recently finished the APFT plan this past week in prep for basic training but I need your recommendations in finding the next appropriate plans. I was going to start the 7 week SFRE plan this monday… I read in the overview to complete 7 weeks prior to attending and I am many weeks beyond that timeline. Timelines always change. I understand the importance of staying prepared in the event an opportunity arises. Im a prior service TACP and an early experience that paid off for me staying physically prepared was being selected to attend Ranger school as a FNG at my first duty station. Looking foward to your programming recomendactions.
ANSWER
SFRE Plan is a solid choice. For others in your position I’ve recommended they compete the Ruck Based Selection Training Plan prior to Basic … but I don’t think you’ll have time and the SFRE Plan is solid.
– Rob
QUESTION
Thank you so much for the work that you do. I have been a subscriber on and off for a couple of years and thoroughly enjoyed your programming.
A little bit about me: I am on active duty in the army. Where I am, the gyms have opened up not too long ago, so I was able to complete the hypertrophy for skinny guys (which I totally loved), and now I am halfway through the Gladiator. I picked Gladiator because I have no experience with the Olympic lifts, and doing the barbell complex over and over seemed like a good way of learning to clean.
After I am done with the Gladiator, I would like to continue to focus primarily on strength. The three programs that I have in mind to complete next are Big24, MTI Relative Strength Assessment Plan, and Big3 + 2-mile.
I am planning to do Big 24 a little later when my work schedule is not too hectic.
I know you are not a fan of modifying your programs, but I wonder if I could either add power clean to the Big3 plan or add deadlift to the MTI plan. I have ACFT coming up in several weeks, so I would like to be doing deadlifts leading up to it. However, I want to continue improving my clean. Maxing ACFT is not the goal, so I do not want to do the ACFT Plan.Will adding yet another exercise to these plans be too much?
Any other feedback is welcome.

Once again, thank you so much for what you do and for the athlete subscription service you provide.

ANSWER
I’d recommend the Big 3 + 2 Mile Training Plan – running will help with the ACFT 2-mile, and this plan includes the dead/hinge lift. You can add the power clean, if you want … follow the same progression as the other lifts.
– Rob
QUESTION
I have been doing some MTI training (Virtue Series) back to back and I am starting to notice that I am getting run down. I have not seen on the site any recovery or mobility training plans apart from the Ranger school recovery plan. Do you have any suggestions for a week or 2-week stint to focus on recovery and mobility work? I don’t want to stop training, but I also don’t want to jump into the 4th virtue series session right away. Thank you for your help!
ANSWER
No on the recovery plan – what I’d recommend is a full week of total rest. I’ve found this is a great way to recharge mentally and physically.
– Rob
QUESTION
What would be the best beginner type program?
ANSWER
QUESTION
I’m an active duty navy seal and not sure which plan I should start next. I just finished ultimate work capacity and it was awesome. I’m now looking towards a more strength oriented plan while still maintaining great work capacity/endurance (running), I’m  not too worried about swimming as that’s always been a strength of mine. A big focus for me is being able to get a buddy off the ground and run with him to safety. I’m torn between starting the TLU strength, operator ugly train up, and the strength and honor programs. Just wanted to see what you would recommend. It doesn’t have to be one of the plans I mentioned, that’s just what I found through my research to be fitting to my goals. Thanks for the great programming options! I recommend it to all the dudes I work with.
ANSWER
TLU and Strength and Honor are both strength-focused plans, and your work capacity would decrease, so I’d recommend a more multi-attribute plan.

The Operator Ugly Train Up would be awesome. Follow it up with …..

The Pirate Series of Plans, beginning with Barbossa. These are designed for military/LE SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity, endurance (run/ruck/swim) and tactical agility.
If you want to skip the swimming, do the plans/order in the Greek Hero Series, beginning with Hector. Which are designed for military SOF w/o water stuff.
– Rob

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The Military …. Should I Stay In?

by Rob Shaul

By Anonymous

 

I reported to Officer Candidate School on October 1st, 2010, making me two short weeks away from hitting my ten-year mark on active duty. It’s a personal shock of sorts to admit I’ve been in for 10 years. No one in my family has ever served. Joining wasn’t even an idea until I hit college and realized all my plans to join a federal agency (a bygone desire of mine) required some kind of practical experience. So I decided to join and spend the four requisite years paying my “buck-o-five” for freedom before moving on to what I really wanted to do. Now here I am, six years into a SOF career at my ten-year mark, in a job that I love, but still haven’t decided to make the military a career.

But now – at ten years in – there’s something to lose. If I’m going to get out, I better do it now. I’m 32 and not getting any younger.

Am I staying in? Why? Where is this going?

Whether I drop resignation papers now or spend 20 or 30 years in, I’ll eventually have to get out. And then what? What do you do after 11, 20, or 40 years in?

This line of questioning is endless as it is cyclical. There are forces holding me in and others pushing me out. It’s a stalemate.

What’s Holding Me In

#1: The Mission

This isn’t the “God and Country” B.S. you’re probably expecting, but a love of the every-day-is-different excitement and drive for constant improvement. Most importantly, it’s the close connection that exists between the work I do and the end result. I have an enduring love of service, but I can find service anywhere. The love of service won’t help me fill-out another training spreadsheet or attend another “OPSEC stand-down” event. If the military has taught me one thing, it’s that the only way you’ll be satisfied is if you learn to shrink your circle of concern to the same size as your circle of influence. In other words, focus only on what you can control. This is easier some days more than others, but the ability to find or create a close connection between what my “circle of concern” (i.e. my team, company, etc.) is doing in furtherance of its mission – its circle of influence – creates higher levels of self-efficacy than I think I’ll be able to find anywhere else.

#2: The Predictability and Structure

I count some of the hardest days of my life within the last ten years: the physical pain of rucks on my back and the long-term degradation of my knees, back, etc.; the months/years spent away from home; the emotional pain of losing friends – some for reasons that keep me up and I still can’t justify.

But …. military life is easy and mostly predictable.

After some back-of-the-napkin math, I realized I’ve spent more than three years as a student in the military (MOS training, PME, SOF selection and pipeline schools, etc.). Adding in deployments (three years), work-up training, etc. there’s probably been a total of four days of unstructured time in my career when someone wasn’t telling me exactly what do and how to do it. If I stay in, my military future will almost certainly be equally structured and predictable: a series of “key billets” punctuated by broadening assignments, a couple more trips to PME, a few forecastable promotions, and a twilight tour.

This structure and predictability is equally demotivating and comforting. The complete removal of consequences from life in the military (i.e. getting “fired” means you get moved but don’t actually lose your job) can attract and retain the worst type of people and creates profound mediocrity in our higher ranks. But it also allows me to focus on what I’m doing within the organization instead of how it will affect my paycheck.

Despite its downsides, this is the devil I know, and not easily traded in for life on the outside.

There’s also predictability in the unpredictability. A new billet every two years means never getting stuck in a bad job or with a bad boss for too long. It means the potential of travel or of living in a new place every few years. The countdown to and from deployments and re-deployments, the movement through work-ups and DFTs – it all creates a steady hum of uncertainty that is a soothing rhythm in its own way.

This is all to say nothing of the alluring benefits that come from a 20-year career. Ten more years is a small price to pay for lifetime retirement income and insurance – two guarantees which will create freedom to do anything. This is probably the strongest force that shows up around the ten year mark. It makes a really good case for sticking around.

#3: (Most of) The People

Few people get to spend their days surrounded by people who are exactly like them – who enjoy doing the same things, who raise their kids in the same way, who share the same disdain for popular culture, etc. Life in the military is to me the last vestige of what society as a whole seems to have lost: a bastion of civility, of responsibility born of sharing a common space with other humans. It’s a culture that still values actions and performance more than identity and feelings.

Almost every day I experience someone or something that makes me question this viewpoint – there is a bell curve in every population. But I could pick a name at random from the DOD’s Alpha Roster and say with pretty high certainty that I would have a lot in common with that person and enjoy their company. That dynamic seems pretty rare in the civilian population these days.

#4: How Green Is The Grass on the Other Side, Actually?

The massive physical and psychological divide between our military and civilian populations makes it difficult to assess what life in the civilian sector is really like. Will my success in the military translate to success on the outside? What skillsets are actually important? What are the people like? How will I perform when removed from the massive support structure the military offers? Most of these questions are probably unanswerable, which makes it even more difficult to take the plunge.

 

What’s Pushing Me Out

#1: A Desire to Run my own Life

The fatigue of missing holidays, anniversaries, and other events is getting old. It also doesn’t feel right to spend the most active years of my life living in a part of the country I hate. The wife and I just bought land out West – a long-term dream coming to reality. But that reality will remain deferred until I leave the military. But the desire goes beyond living where I want. It’s a desire to take the training wheels off – to succeed or fail on my own merits instead of those created by the timing and randomly-produced luck of a grinding bureaucracy.

#2: I Don’t Want to be a GS or a Contractor

What do you do after spending 10, 20, or 30 years in the military? Most seem to answer this question with an easy transition into a GS or contractor position. The reasons are obvious: you stay in your career field, but make more money and get to maintain banker’s hours. Statistics would tell me that the best way to avoid the attractiveness of GS/Contractor work is to get out soon. After ten years, the allure becomes too strong. Your experience/expertise is worth too much and you’re too old for there to be any logic in starting over in a completely new field – a transition that implies, at the very minimum, a trip back to school and and an entry-level gig. This gets harder to swallow with every passing year.

#3: Organizational Rigidity

The military’s highly structured, bureaucratic, can’t-get-fired environment creates a culture that is at the same time risk-averse and wholly resistant to change. The military is really good at getting rid of the bottom 10% of its talent pool through poor evals, failure to achieve physical standards, etc. But it’s also really good at getting rid of its top 10% performers by creating an environment that disincentivizes hard work and self-efficacy.

The structure and predictability that provides so much comfort to some creates a living nightmare for driven individuals who want to improve their environments and loathe inefficiencies built on tradition. As a result, the military retains and promotes those who:

1) Don’t do anything so stupid as to get someone killed unnecessarily; and

2) Don’t bring attention to themselves, for God’s sake, by taking the types of risks required to instill meaningful improvements.

To continue in this organization is to toe the line of bureaucratic process led by individuals who are both created and valued by this structure and thus unlikely to change it.

 

Where I’m At Now

As of now, two weeks before my ten year anniversary mark, there is no clear winner. The war between the forces holding me in and those pushing me out is waged daily as the strength and relevance of each of them ebbs and flows.

To leave now would feel like running away from the frustrations of life on the inside, instead of running toward some greener pasture somewhere else. But there is something small, something inglorious, about making a decision like this – not a calculated dec

ision born of commitment and long-term thinking but rather a weekly, monthly, and yearly continuation created by the warm waters of familiarity; a level of risk-aversion in its own right.

But, not making a decision is a decision in itself ….

Author is an Active Duty SOF Officer.

 

 

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Arete 9.10.20

by Mintra Mattison

Military / National Security / Foreign Policy

Trump planning to withdraw more US troops from Iraq, Air Force Times
The Gulf War 30 Years Later: Successes, Failures, and Blind Spots, War on the Rocks
China looking to double nuclear stockpile in next decade, Pentagon says, War is Boring
India joins US, Russia, China hypersonic Missile club, War is Boring
Navy calls off search for US sailor reported overboard in Arabian Sea, Stars and Stripes
Army Unveils Hacker HQ For Offensive Cyber, Info War, Breaking Defense
B-52s train with African air forces, plan maritime exercise with the carrier Teddy Roosevelt, Air Force Times

 

Wildland Fire / Law Enforcement

Dallas Police Chief resigns after department criticized for stopping violent anarchists in the city, Law Enforcement Today
Police Humor in Tough Times: One Cop’s Mission to Deliver Laughs to First Responders, POLICE Magazine
Firefighters from Canada arrive in the US, Wildfire Today
Helicopters evacuate dozens trapped, injured by fast-moving Calif. wildfire, FireRescue1 Daily News
Eight National Forests Close Due to Fire Danger in California, Backpacker
15 firefighters on Dolan Fire became entrapped by the fire and deployed fire shelters, Wildfire Today
How We Saved Our Neighborhood from a Wildfire, Outside Magazine

 

Mountain

The 2020 Antarctic Season is Cancelled, The Adventure Blog
Everest: Start to Summit in Three Minutes, American Alpine Institute
A Very Informal Interview With New American Alpine Club CEO Mitsu Iwasaki, semi-rad.com
Backpacking for Beginners – 6 Tips for Better Trips, Therm-a-Rest Blog
How to Pack for a 25-mile, Self-Supported, Overnight, Inner Tube Adventure, The Outbound Collective
5 of the Most Breathtaking Runs in Crater Lake National Park, Men’s Journal
Snow Falls in the Rockies Days After 100-Degree Heat, Because 2020, POWDER Magazine

 

Fitness / Health / Nutrition

Eat Like a Trail Runner: Pre-Run Nutrition, Osprey Packs
Acid Reflux, Heartburn, and GERD: Symptoms, Causes and Remedies, Mark’s Daily Apple
Adapt Workout Goals to Chronic Pain and Injury, Breaking Muscle
Red hot meat: The wrong recipe for heart disease, Science Daily
Coronavirus on Surfaces: What’s the Real Risk? WebMB Health
Eating to Block Lead Absorption, NutritionFacts.org
Can Hydration Be As Simple As Listening To Our Bodies? Breaking Muscle

 

Interesting

When These Sea Anemones Eat, It Goes Straight to Their Arms, NYT
Study: Face Shields Not a Good Mask Substitute, WebMD Health
The World’s Best Job? A Skiing Mary Poppins in Aspen, Colorado will Receive a 6-figure Salary, Unofficial Networks
Bike Shops Packed? Here’s How to Repair Your Own Bike, The Outbound Collective
The Oxford University AstraZeneca Covid-19 vaccine trial has been paused – should we be worried? The Guardian
California Businesses Leave The State By The Thousands, Hoover Institution
Skeletal study suggests at least 11 fish species are capable of walking, Science Daily

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Q&A 9.10.20

by Mintra Mattison

QUESTION

I am getting set to tryout for HRT in March, so I have time. Unfortunately, I just had surgery yesterday so I am out of anything /everything for six weeks. So, I am taking this time to plan/get ahead in other ways.

I have the prescribed training plans provided by my organization, which are about 4 months as opposed to the 9 weeks your company offers. I wanted to know, what set yours apart from that and other companies. Also, I wanted to see what you would recommend for the time leading up to the tryout…in total I should have approximately 6 months once I am recovered. Thanks in advance.

ANSWER

Unless you had back surgery, you should continue training through your recovery. We have training plans for injured leg and injured arm which train around your injury while it recovers.
If you are completely down for 6 weeks here’s what I recommend. There are currently 29 weeks until March, 2021, minus six weeks = 23 weeks:
Weeks.       Plan
1-4              First 4 Weeks  of the MTI Relative Strength Assessment Training Plan
5-11            Fortitude
12-15          Valor (First 4 weeks)
15-23          FBI HRT Selection Training Plan (9 weeks directly before Selection)
If your selection is mid-March, extend Valor as appropriate.
I can’t speak to other HRT prep plans or what you’re unit provided. I built ours several years ago and updated it in December, 2019. Our process to develop selection and all event plans is direct: We learn all we can about the event demands from published reports/videos, etc. then we ask our community for feedback/input, then we design the program to specifically prepare the athlete for the fitness demands he/she will face at the event. We’ve had several guys use our program for your selection and prior to the December update, we asked for andy feedback/input they could provide in terms of the existing plan’s effectiveness and recommended changes. As you know, specific selection details can’t be shared and we were careful not to ask for anything that would break rules. What feedback we received was incorporated into the plan update.
Good luck.
– Rob
QUESTION
I’ve been having some hip flexor issues lately and they are exacerbated by lunges. Do you have substitutes in the leg blaster?  I was thinking of just increasing the squats and jumping squats until it heals up.
ANSWER
Yes on increasing the squats and squat jumps to make up for the missed reps.
– Rob
QUESTION
I am going backpack elk hunting in just over 8 weeks, in NW Colorado, on 10/10/20.

I just finished Backpack Preseason V-2 and just started Big Game Preseason V5 today.
I have a pretty full home gym with all of the main “gym stuff” and weights available at my house.
I am 49 years old, 6’3”, 225#, played college football, work out consistently, I’m in pretty good shape and have mountain hunted quite a bit.
My question is…Since I have other equipment available, should I add in other weights (cleans, squats, etc) on top of the sandbag work or should I just stick to the main program?
Your material and programs are great.
ANSWER
Stick with the programming in the plan. It’s intense … and good luck on your hunt!
– Rob
QUESTION

What program would you suggest for someone in Security Forces?

ANSWER
Plans/order in the Spirits Packet of plans, beginning with Whiskey.
These plans concurrently train strength, work capacity (sprint emphasis), upper body hypertrophy, chassis integrity (core) and short endurance.
– Rob
QUESTION
Was wondering if I could train using the Stooges plan when all I have is a set of 30, 20, 15, and 10, lb dumbbells in addition to some resistance bands.
Let me know. Open to suggestions.
ANSWER
Issue is how strong you are. The Three Stooges Plans are designed around the ability to go heavy with dumbbells/kettlebells, and for most men, 30-pound dumbbells wouldn’t be heavy enough.
If you’re fit, I’d recommend Humility, and using your 20 or 30# dumbbells, and a 25# backpack (wrap up your 20# dumbbell in a towel).
If you’re not super fit, start with the Bodyweight Foundation Training Plan, and follow it up with Humility.
– Rob
QUESTION
Two years ago I competed in the Arkansas Best Warrior Competition through the Army National Guard. Using your Fortitude V2 and SFRE plans I was able to make it all the way to the state level, earning second place. I’m competing again this year, but due to Covid, I don’t have access to a gym. What plan/plans would you recommend?
The first competition is Oct 17 and the next phase is Nov 1st. I’m unsure after that.
The competition usually involves a lot of rucking. A typical competition will have an APFT/ACFT, Land Navigation Course, and a 4-8 mile ruck for time.
ANSWER
I’d again recommend the SFRE Training Plan. This is a limited equipment plan – you’ll need a 60# sandbag and a pair if 25# dumbbells.
It sounds like you’ll be doing both the APFT and the ACFT … The assessment in the plan is the APFT, but for this, I’d change the events – do hand release push ups instead of regular push ups, and leg tucks instead of sit ups. Use these exercises for the progressions as well.
– Rob
QUESTION
I’m currently doing the APFT improvement plan, but wanted to get your input on the best way to incorporate endurance weight training around the program. I want to make sure I don’t negate the benefits of this program. Thanks in advance.
ANSWER
Totally depends on your fitness. If you’re fit, you could work in some heavy lifts – i.e. 6×3 sets of squats, bench, hinge, wtd Pull ups, 2-3 days/week as 2-a-days. But … if you aren’t making the progressions in the plan – esp. the push ups and running intervals, you’ll need to pull back on the lifting.
To get the best results from the plan, only do the programming in the plan.
– Rob
QUESTION
I’ve worked through a cycle and a half of the DEA PTT plan and have had significant improvement in all areas except for the 300 meter sprint. My 300m time decreased from 58 sec to 53, but it’s been stalled there for several weeks. My goal is to get the time down to 50s before taking the official PTT.
Do you have any recommendations for focusing training on the 300m? Run 100m intervals twice a week, or do two days focusing on 100m intervals?
ANSWER
Replace Wednesdays long run with intervals – and instead of 100m repeats, run 4x 300m efforts, with 5 min rest between each one.
This way you’ll be doing 100m repeats on Mondays, 300m repeats on Wednesdays.
– Rob
QUESTION
I just finished the gym closure training plan, and was wondering if it was possible to extend the quarantine training plan beyond 2 1/2 weeks. I’m not quarantined, but gyms are still closed in my area.
ANSWER
You could repeat the plan as it’s assessment based – or you could complete the Gym Closure II Training Plan if you haven’t already.
– Rob
QUESTION
If I wanted to do a 4 mile timed run in Valor just for grins instead of the 3 mile timed one, would I do training intervals of 1 mile or 2 mile runs in the following weeks?
ANSWER
Go with 2x, 2-mile intervals. Rest 12 minutes between.
– Rob
QUESTION
I am currently about a month and a half out from shipping to Army Basic Training. I am looking for a solid plan to help me boost my running/endurance along with keeping my strength solid. I have been lifting for years now and have been incorporating rucks and runs weekly for the last couple of months without much sign of improvement so far. Just looking to take the next step and kick ass. Any recommendations from your plans that you may have will be greatly appreciated. Thank you for your time it is much appreciated.
ANSWER
QUESTION
I was looking at using your swimming program in the coming months to prepare for my school’s water polo club, which will resume practices and games sometime in January. I’d also like to keep training general strength consistently in addition to running this program. With that background in mind:

1. Which of your lifting programs would be ideal to run alongside this program? (Or, also, what type of lifting schedule would work best here: 3x a week full body sessions, 2x a week full body sessions, some kind of split schedule, etc)
2. Would it be advisable to eliminate the weekly 1500m fin in the interest of recovery and specificity (less applicable to polo than the interval and tread sessions)?
3. Are there any modifications you would recommend to the program if I am trying to use it specifically to prepare for water polo?
4. Can this program be run back to back multiple times?
ANSWER
I’m not much help in terms of a swim program for water polo – I’m not familiar with the swimming demands of the sport and so don’t have a plan for it. Will our program transfer? I imagine so, but not nearly as well as a polo specific program.
Answers …
1. MTI Relative Strength Assessment Training Plan – the Mon/Wed/Fri sessions as 2-a-days with your swimming.
2. No idea …. so I’d leave it in just to build swimming aerobic base.
3. Can’t help here.
4. Sure … but your improvement will ultimately plateau as you accommodate.
– Rob
QUESTION
Background: I worked through the RBSTP, and got injured during the last week before de-loading. I pulled a hamstring, and I’ve been rehabbing it since. All of my APFT/run/ruck times were within parameters for my age group, at the time I was injured, I just never got to complete the 18 mile ruck at the end.

My question is this: I’ve been told we will have personal time at the end of each day to work out during OSUT, and I wondered if there was a plan or scheme you’d suggest to use during that time. I probably won’t have much equipment, but I for damn sure am going to stay on top of my fitness. My initial thoughts involved APFT work, and work capacity/core work and then running the stairs with my ruck as I’m able to. I’ve trusted you for my programming since I was an LE athlete before all this, so I’d love to hear what you think.

Also wanted to give you a shout out. The programming I’ve followed from you has turned me into a BEAST, and I get everyone on to it that I possibly can. I think it’s the best option out there for job related fitness, there really is no comparison.

ANSWER
Thanks for the note and glad the plan worked for you.
Training during OSUT? Because it’s so random, I’d recommend a 3 day rotation:
Day 1 – Strength: leg blasters, push ups, pull ups, leg tucks or pull up bar heel taps, EO’s, Back Ext.
1) 10 Rounds:
Mini Leg Blaster
15 Hand Release Push Ups
6x Pull Ups
2) 15 Minute Grind
10x Leg Tucks or Pull Up Bar Heel Taps
10x EOs
10x Face Down Back Extensions or Hip Bridges
Day 2 – Run: 60 minutes at moderate pace
Day 3: Ruck: 60 Minutes at a moderate pace @ 45-60 pounds
– Rob
QUESTION

Thanks for all your hard work over the years. I attend Army Training Regiment (ATR) Pirbright on 23/09 I need to do the following.

  • The Mid-Thigh Pull: Standing in front of a bar set to mid-thigh height, you’ll be asked to pull the bar upwards for 5 seconds, then rest and repeat.
  • Medicine Ball Throw: Sitting with your back against a wall, you’ll throw a 4kg medicine ball as far as you can.
  • 2km (1.2 mile) Run: Start with an 800m warm-up jog before your timed run of a further 2km (1.2 mile).

    Source: HTTPs://apply.army.mod.uk/how-to-join/joining-process/soldier-recruitment-steps/soldier-assessment#

    I would like to ace all tests and I would like to get my 2k at 8:15 or under. What would you recommend?

ANSWER
Closest I’d have is the ACFT Training Plan, or the ACFT Limited Equipment Training Plan if you don’t have any equipment.
– Rob
QUESTION

I’m a big fan of your work, I have completed several of your programs by now with good results (i.e. TLU, Gladiator, GymClosure, Ruger…), but now I seem to be stuck.

I’m currently doing ApolloV2, and for the first time in your programming I can’t handle the volume. I’m not able to complete the required 5 sets of 4 reps@ 90%Max in Week 3 for Hingelifts and Bench Presses (Muscle failure, shoulder pain afterwards). I repeated the week, with only minor improvements.

Now I’m not sure how to proceed. Just push through, take the required reassessment in Week 4 and see how it works out? Repeat Week 3 until I’m able to do the required reps in the prescribed time? Or should I maybe take a step back and use the „Hypertrophy for skinny guys“ to gain some muscle to better handle the loading (I’m rather on the skinny side at 6‘1/ 175 pounds)? What’s your recommendation?

Thanks in advance and best wishes from Germany.

ANSWER
It’s not unusual – 90% of 1RM is a lot, and as your training age increases it gets harder. Keep the load the same, and drop the reps as needed to get them unbroken each set. All that matters is (hopefully) an increase in 1RM strength at the re-assessments.
– Rob

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Arete 9.3.20

by Mintra Mattison

Military / National Security / Foreign Policy

America’s oldest living WWII veteran is turning 111, War is Boring
Russian submarine surfaces near Alaska during war exercise, Defense News
China Is Ahead in Ship, Missile & Air Defense Tech: DoD Report, Breaking Defense
US Troops May Have Role in Mass COVID-19 Vaccination Effort, Homeland Security
A Fort Hood Serial Killer on the Loose? Homeland Security Newswire
Space Development Agency orders its first satellites, Defense News
They might be small but these tiny boats still serve a purpose for the US Navy, War is Boring
Army Wants Industry Input For Reliable Exoskeleton (Not Iron Man, Yet!), Breaking Defense

 

Homeland Security / First Responder / Wildland Fire / Law Enforcement

Do Children Really Transmit COVID-19 Less Than Adults? The Evidence Is Questionable, The RAND Blog
Portsmouth FD launches mandatory fitness program; union approves, Seacostonline.com
200 U.S. Army soldiers to be mobilized to fight wildfires, Wildfire Today
A method for creating a burn severity atlas: an example from Alberta, Canada, International Journal of Wildland Fire
Higher than normal wildfire potential predicted for much of the western U.S. in September, Wildfire Today

 

Mountain

Filip Babicz races up Aiguille Noire de Peuterey in 1 hour 30 minutes, Planetmountain.com
The Porter: The Untold Story at Everest, Climbing Magazine
15 Outdoor People Who Need Wikipedia Pages, Adventure Journal
Don’t Listen To Trail Runners, The Hiking Boot is Far From Dead, POWDER Magazine
Wolf And Grizzly Cook System – Reduce Your Campfire Footprint, Gear Institute
Route Profile: Cross Country Hiking – Welcome Pass to Yellow Aster Butte, American Alpine Institute
US Army Engineers Abruptly Reverse Course, Rejecting Alaska’s Pebble Mine, Adventure Journal

 

Fitness / Health / Nutrition

The Sublime Agony of Hot-Weather Running, Outside Magazine
Unique antibody profile sets gluten sensitivity apart from Celiac disease, Science Daily
Is There a Magical Rep Range for Hypertrophy? Breaking Muscle
For Successful Aging, Pick Up the Pace or Mix It Up, NYT
STAT Plus: You had questions about precision medicine. Stanford’s Lloyd Minor has answers, STAT
The Enduring Mystery of Muscle Cram, Outside Magazine
Why You Don’t Want “Normal” Blood Lead Levels, NutritionFacts.org
Collagen Benefits for Your Bones, Heart, Sleep and More, Backed by Science, Mark’s Daily Apple

 

Interesting

These Scientists Are Giving Themselves D.I.Y. Coronavirus Vaccines, NYT
What It Took to Free a Whale Entangled in 4,000 Pounds of Fishing Gear, NYT
Erin Brockovich Is at It Again, Outside Magazine
There’s No Containment Strategy for Climate Change, War on the Rocks
A nation reborn, voxeurop
Is Facebook Finally Standing up for Free Speech in Southeast Asia? The Diplomat

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Q&A 9.3.20

by Mintra Mattison

QUESTION

I am a Cadet at West Point. I am sending you this email because I would like your help/opinion on what plan is best for me. I am 20 years old, 6’2″, and 180 lbs. I’m pretty lean and I want to put on some muscle and bulk up a little bit. I was thinking of doing cardio in the morning, and then doing the workouts in the plan you suggest in the afternoon.
I should have access to a full gym and definitely have access to a track. What’re your thoughts? I’d appreciate any feedback and opinion on what plan you think is best for me. If you would like more info from me please let me know.

ANSWER

I’d recommend the Big 3 + 2 Mile Run Training Plan which focuses on the deadlift, back squat, bench press, and pull ups for size/strength, and the 2-mile run for endurance.
– Rob
QUESTION
I’m currently in Iraq and have access to a regular gym and a functional style one as well. I typically try to hit Germany on breaks to climb. Do you guys have a program to suggest for someone in my situation where I can’t train in climbing? We have no rock walls but I could probably order a hang board. Thanks
ANSWER
Rock climbing fitness is dominated by finger strength and strength endurance, and to train these, I’ve found there’s no sub for a system board/campus board, or hang board.
I currently don’t have a hang board program – I’ve developed and used hang board exercises/complexes in our more broad rock climbing training, but not a hang-board only plan. I’ve had a couple of requests to develop one and have it on my list – but don’t have one for you now.
Metolius and other climbing wall/hold/hangboard companies do have hang-board specific workouts/complexes – so that’s an option until I get something built.
But yes … you need to order a hang board at least.
– Rob
QUESTION
I’m interested in purchasing the push up progression program but I don’t have a barbell or rack. What would you suggest I do in place of the bench pressing? Thanks!

ANSWER

The Push Up Improvement Program actually includes 3 different push up programs, only one, the Hybrid, uses a bench press. The others – Density and Volume, just use push ups. Do Density and Volume.
– Rob
QUESTION
I’m currently looking at your in-season strength training plan for endurance athletes. I’m old (43), skinny-fat, have not logged anywhere near the milage that I was putting down a year ago, and I’m pretty damn weak. My goals are to get strong and build some resiliency as I get older (20 years of flying jets has jacked up my posture/mobility).  I also want to put down some base milage of appx 80 miles a month to be able to turn on training for an ultra if I get excited about a race. I’m pretty sure that all this doesn’t work together. Does the In-season program partially work for this? What about the progression of plans?

ANSWER

This plan is assessment-based and focused. Mileage is about perfect and it will push strength, running speed, and aerobic base.
– Rob
QUESTION
Any recommendations for a Strength/Hypertrophy program?
Yes I’m partial to power cleans, squats and such, but I’d like something for some aesthetics as well.
I can work arms, on my own, but targeting legs (quads, glutes,) and upper body, I want some size/strength
Size and Strength.
Any recommendations??

ANSWER

You should have the strength packet plans in your account now. My apologies.
Ultimate Meathead Cycle to combine strength and hypertrophy.
– Rob
QUESTION
My next door neighbor(former 2nd batt Force Recon) never shuts up about your programming so I decided to give it a whirl after hearing about it everyday for the last three years.
About me: I’m 37 y/o and a former Army Combat Engineer and Paratrooper, I was in phenomenal shape until I tried to Rebranch to the Navy while on IRR to go to BUD’s in 2008. This is where shit gets stupid, I ended up in ICU for 16 days with pneumonia. My lungs and cardiovascular system have been proper fucked ever since.
I have barbell, plates, rack, dumbbells, box, rower, assault bike, shoes, shorts and a wife that is obsessed with Jaime from Outlander.
I’ve been doing crossfit for about 5 years but have been cherry picking workouts and doing them from my home gym. I absolutely love cycling the barbell, “oly” lifts are my favorite.
I’m telling you all of this because I’m hoping you can point me towards a plan that you think will benefit me the most.

ANSWER

Start with Waylon – multi modal plan with a slight strength emphasis. Also trains work capacity (20-30 min multi-modal efforts), Endurance (1.5 mile assessment with follow-on threshold 800m repeats) and chassis integrity.
– Rob
QUESTION
I purchased the DEA PTT program after I failed my first attempt. I’ve been progressing well for the last few weeks and have seen great results up until today. I am currently on week 5 and took my 3rd PTT practice test with worse numbers overall than my 2nd attempt.
I’m not sure if I just had a bad day or my lack of sleep (around 6hrs) for the last few days. I just wanted to know what numbers I should go based on for the following 2 weeks? Also, my official PTT exam will have a 7 day gap from the time I finish the 6 week program and the day of the actual exam. What would you recommend I do for that week?
I would really appreciate any feedback.
Here are my scores:

DEA:

PTT 1
Situps: 28
300 Meter:49 sec
Pushups:31
1.5 mile:12:00
PTT 2
Situps: 33
300 Meter: 45
Pushups: 40
1.5 mile: 11:15
PTT 3
Situps: 40
300 Meter: 46
Pushups: 35
1.5 mile: 11:20
Thank you.

ANSWER

My guess is you had a bad day … though you should see your improvement on the third PTT be less than that of your second. Use your PTT2 scores for the rest of the cycle, and on the week before your assessment, repeat Week 6 Wed/Thur/Fri session on Mon/Tue/Wed of week 7 …. so you’ll get Thur-Sun total rest before your actual test.
– Rob
QUESTION

I’m a very satisfied customer of yours. I purchased a few of your training programs (OCR, 25K and Humility v2) and I really like them. However during training (with another program actually) I developed an inguinal hernia. I’m going to get surgery for it in September but the doctor said I can keep training in the meantime, just “don’t do anything that hurts that area.” I’m in the middle of the Humility program and the Slasher, Quadzilla Complex (the weighted lunges part of it) and Dumbbell Crawl exercises all hurt that zone.

So my question is in two parts: is there a program you could recommend for me, or maybe alternative core strengthening exercises?

And the second part is, what program would you recommend after surgery? I see that you have an “Injury Recovery” section but I’m not sure if the “Leg Injury” would be compatible with recovering from an inguinal hernia.

If it helps, my profile is the following: 37 male, moderately fit (my burpee assessment score was 50), I run Medium and Long Distance OCR races, half-marathon distance trail running and also do “Bootcamp” type events that last 6 to 24h. I enjoy running and conditioning the most (lifting is nice but I prefer to feel “spent”).

ANSWER

Exercise Changes –
Slasher to EOs
Quadzilla Complex to Leg Blasters
Dumbbell Crawl to 60 second front bridge
After surgery?
– Rob
QUESTION
I would appreciate your insight/recommendations on a fitness program that combines your typical PT test exercises such as running, sit ups, push ups, flutter kicks – all the boot camp/law enforcement academy exercises. I am pursuing a career in law enforcement, however, I am also debating enlisting in the Air Force reserves. I enjoy running up to 4 miles and doing HIIT body weight workouts. I hope with this information you’re able to suggest a few plans that may fit my needs best.
Some stats on myself:
5’7″
185lbs
1.5 mile time is 11:30
Non military/Law Enforcement

ANSWER

– Rob
QUESTION
I’ve been running, lifting, and rucking for a few months. I’m going back to an SFRE in the coming month. I have about 4 solid weeks of training time after this week, and then 3 days after before going. I just stumbled across your programming. Is 4 weeks too short to do a partial of either the SFRE prep or SFAS program? Which weeks would you recommend starting? My biggest weakness is rucking by far. It’s either blistered feet, or heavy rucks kill my back when ruck running and I have a terrible pace while walking during rucks.

ANSWER

Do weeks 1-4 of the SFRE Training Plan. Be sure to take 3 days off before your SFRE.
Good luck!
– Rob
QUESTION
I just graduated BCT and I plan on training through AIT and my first duty station then applying for a SFAS (Green Beret) packet. What would be the best program for me?

ANSWER

– Rob
QUESTION
Just doing some research and was wondering if you have an idea of your hardest program(s)? Asked another way – if someone wanted to really get their ass kicked for a training block where would you send them?
BTW – loving the sandbag.

ANSWER

QUESTION
I have been following your Ruck Based Selection plan, still in the beginning stages. I’m on the Military On-Ramp plan week 5.
I have been doing the ruck runs on Wednesday, at a jog of about 10:30min/mi. This feels like a great pace just overall, however as I have been looking on forums for rucking I have seen that I should not run while rucking. Also I see that a lot of people have way slower times then I do. Of course so far I have only gone to a max of 4 miles, while some of them have gone 12-18miles. I am curious what you mean by running in ruck running? Do you mean a very fast pace March? Or do you mean a jog/run? I feel that I have been doing the jog/run so far, without any walking, but am just confused by seeing on many websites that I should not run with a ruck.
I of course have no idea what I am talking about so any clarification would be appreciated.

ANSWER

Ruck Run = Run. Much of our programming is assessment based, and we intend for you to go as fast as possible during the assessments – which doesn’t mean walking.
Is ruck running good for you? I’ve never seen a study that’s analyzed this, but probably not. However, it’s part of the job of being a soldier.
For sure at selection/ranger school, etc. you’re going to be running with a ruck. As well, in any real firefight, you’ll be ruck running. MTI’s programming is designed to prepare athletes for what they’ll face in the real thing.
– Rob
QUESTION

I’m a former USMC grunt (2004-2014.) I mention that because my back and hips were abused by the grunt life. I also love training hard but purposefully. Never could grind through the same gym-rat workouts that some people like. I’ve been looking through your training plans (bought two of ’em) and I really like most of them. However there are some things I can’t/won’t do anymore that I would like your opinion for alternatives. Your chassis integrity stuff is money though. ART is really good for me. Definitely want to give you kuddos for that.

Ruck runs – nope. I was an 0317. No more ruck running for me. I love rucking, but I ain’t running with it. Too much impact for my lumbar/sacrum/pelvis. ( I know there’s a joke in there somewhere.)

Running volume – more than 5-10 miles a week makes my back testy. (Depends on what else I’m doing.)

Back extensions – no way. Dr. McGill threatened to punch me if I do those or anything too similar. Also my back sometimes says fuck it and I have to lay down for a week if I do them. (Flexion/extension sensitive w/ hypermobility and facet disease!)

My goal is chassis integrity, high relative strength, muscular endurance, and conditioning. I don’t care how fast I can run 3 miles but I want to be able to still work hard afterwards. I really like the “field simulation” workouts in your smokejumper pre-season plan, but I like the rucking and strength stuff in your military plans. You’re the programming expert so I don’t want to butcher your plans to get the combo I want.

So if you have a plan (or packet!) suggestion I’ll happily take it. I train because I don’t want to turn into a pasty manling and I still want to be hell-on-wheels if I need to protect my family. I’m 36, 177cm, 86kg. (Sorry, metric is better.)

I appreciate you and your work, Rob. Back in the day, I had my platoon doing the Operator Ugly test at the beginning and end of our pre-deployment work ups. Much better metric of “combat fitness” than the damned PFT/CFT bs. I also love reading through your studies. Good stuff.

At any rate, thank you and stay classy,

ANSWER

I’d recommend the plans/order in the Country Singer Packet of plans – which deploy MTI programming for civilians.
These plans concurrently train strength, work capacity, endurance (mostly running), and chassis integrity.
Start with Johnny.
– Rob
QUESTION

I am looking for a plan, you have well detailed each but I struggle to choose one.

I trained for the past five years, During the week Boxing with strengh session and running session between 5 to 6 time and week ends are spend snowboarding in the mountain and surfing in summer. I also do a couple mountain sky running race between 40km and 80km.

I am looking at being able to do any activities at my best when needed. Meaning back country snowboarding with touring. Long surfing days. And some ultra endurance races.

What plan would you recommend?

ANSWER
We don’t have one plan that can keep your at your best for all these activities at one time. The fitness demands for surfing and ultra running are much different, and the time needed to properly train for ultras is extensive.
Our approach is to train sport-specifically for the event, directly before the event, then between sport-specific train ups, train “base fitness” – which helps rebalance everything.
For your Base Fitness programming, I’d recommend the plans/order in our Greek Heroine Series, which are designed as base fitness for multi-sport mountain athletes. These plans concurrently train strength, work capacity, mountain endurance (running, uphill movement under load), and chassis integrity (functional core). Overall, these plans have a slight endurance focus – like mountain sports. Start with Helen.
You’ll want to drop out of the Greek Heroine base fitness plans and do this programming directly before your seasons:
Ultras …. this depends on your race distance. Here are our plans:
– Rob

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MTI’s Top Selling Training Plans for August 2020

by Mintra Mattison

MTI’s Top Selling Training Plans for August 2020

 

  1. Athlete’s Subscription 
  2. Bodyweight Foundation Training Plan
  3. FBI Special Agent Training Plan
  4. Army Combat Fitness Test (ACFT) Training Plan
  5. Running Improvement Training Plan
  6. 2-Mile Run Improvement Training Plan
  7. Gym Closure Training Plan
  8. APFT Training Plan
  9. 3-Week Push Up & Pull Up Improvement Training Plan
  10. Humility
  11. 5-Mile Run Improvement Training Plan
  12. Military On-Ramp Training Plan
  13. Ruck Based Selection Training Plan
  14. Fat-Loss Training Plan
  15. Core Strength Bodyweight Only
  16. Big 24 Strength Training Plan
  17. 30-Minute Per Day Gym Closure Training Plan
  18. Big 3 + 2-Mile Run Training Plan
  19. Service Academy Candidate Fitness Assessment (CFA) Training Plan
  20. ACFT Limited Equipment Training Plan

 

 

Learn more about our Plans and Subscription HERE

 

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Arete 8.27.20

by Mintra Mattison

Military / National Security / Foreign Policy

Federal judge rules DoD’s policy unlawfully slows immigrant troops’ path to citizenship, Marine Corps Times
US nuclear weapons budget could skyrocket if Russia treaty ends, Defense News
Here’s What Might Not Survive COVID Budget Cuts, Defense One
CBO: Letting nuclear treaty expire could cost billions, The Hill
For US Air Force pilots, the toughest training flights are going virtual, Air Force Times
China protests alleged US Air Force spy plane incursion during military drills, Navy Times
Meet the ‘deadliest recruit on Parris Island’, Marine Corps Times
US Cyber Command’s top general makes case for partnering with tech firms, Defense News
New ID Cards Being Issued for Military Family Members, Retirees, Defense.go
Chinese Rocket Forces prepare for nuclear attack, claim US will strike first, War is Boring

 

Homeland Security / First Responder / Wildland Fire / Law Enforcement

Pentagon IG Taking Long Look at How Military Responds to ‘Active Shooter’ Incidents, Homeland Security
Secretary Azar’s Taiwan Visit Should Be Celebrated—for the Right Reasons, The RAND Blog
Color night vision opens up a palette of viewing possibilities, Police 1 Daily News
Goodyear Says Employees Can Support Police with Apparel, POLICE Magazine
Over 26,000 personnel are battling wildfires, Wildfire
Several AlertWildfire cameras burned over in California fires, Wildfire
Goal setting and Indigenous fire management: a holistic perspective, International Journal of Wildland Fire

 

Mountain

Podcast: Talking High Altitude Training with David Goettler, Uphill Athlete
Video: Kayaking the Legendary Tsangpo River in Tibet, The Adventure Blog
40 Years Ago, Reinhold Messner Summited Everest Solo Without Bottled Oxygen, Adventure Journal
GPS Apps for Skiers That Help You Unplug—Yes, Really, POWDER Magazine
NEWS: John Kelly Completes Grand Round, UKClimbing
German Team Makes First Ascent of Pakistani Peak, The Adventure Blog
6 Tips for Trail Running with Your Dog, Osprey Packs
Easy Epics: 16 Drive-up Campsites Any Backpacker Will Love, Backpacker

 

Fitness / Health / Nutrition

Study Confirms It’s Possible to Catch COVID Twice, WebMD
17 Training Myths, Addressed By A Running Coach, semi-rad.com
Strength Training with Lower Back Pain, The Barbell Physio
We’re One Step Closer to the Perfect Race, Outside Magazine
Why More Young Men Are Having Heart Attacks, Men’s Health
High-Fat Diets Still Don’t Boost Endurance, Outside Magazine

 

Interesting

BP Meds Could Improve Survival in COVID Patients, WebMD
Advanced biofuels show real promise for replacing some fossil fuels, Science Daily
Are Neck Gaiters Actually Worse Than No Masks at All? No, not really. The Outbound Collective
The Environmental Irony of Surfing, The Cleanest Line
Why REI Is Selling Its Brand-New Headquarters, Outside Magazine
Inside look: What is happening to your favorite ski brands right now? FREESKIER
Even With A Vaccine, The Economy Could Take Many Months To Return To Normal, fivethirtyeight
Africa Celebrates the End of the Wild Poliovirus (but Not the End of All Polio), NYT

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Q&A 8.27.20

by Mintra Mattison

QUESTION

I recently purchased the USAF PFT plan; loving it so far. My training focus is to meet & exceed USAF PFT standards so I can put myself forward as a good candidate for my state air national guard unit. Since everything is on pause thanks to COVID, I have much longer than 6 weeks before a PFT is even on the table.
As such, my questions are as follows:
1) Are there any kettlebell exercises I can implement alongside this plan for increased muscle growth & overall performance?
2) If so, what training scheme should those movements follow?
3) On non-training days, is following a ruck protocol (30-40lbs pack for 5-10 miles) every other week doable or ill-advised?
Thank you in advance for your help & an extra big thanks for the great plans you all create.

ANSWER

1&2) No … not if your intention is to maximize your performance on the PFT. The PFT plan’s focus is on the PFT events, and the volume and intensity pushes, but also allows for recovery.
3) Depends on if you’re making the prescribed run intervals in the plan. If not, pull back.
The USAF PFT Training Plan is specifically designed to prepare you for the events on the assessment. It’s not a general fitness plan, overall fitness plan, or even a good day to day plan for military athletes. We recommend you complete the plan exclusively the 6 weeks directly before your assessment.
You could complete the plan exclusively now, then drop into some mission-direct base fitness programming, then re-complete the plan directly before your assessment.
Given your questions, my guess is rather than a PFT-specific plan, you’re looking for a mission-direct training plan for military athletes which deploys kettlebells for strength work, work capacity, and endurance (run/ruck), look at the Kettelbell/Dumbbell Working Strength.
– Rob
QUESTION
Thanks for taking the time to read this. I’m going to try to keep this brief so here is the bullet point format.

I’ve been reading a ton of Q&A, watching YouTube videos, etc. and I’m stuck. I’m sure you have heard this story before…

I’m 5’10, 180lbs, male.
Currently:
– Was on active duty a while ago – much of my career was on and off PT failure.
– Returned to the Army Reserves this past Nov after a 6-year break in service
– Started with the Tactical Barbell base building and then moved into operator before COVID-19 shut my shit down.
– Took a diagnostic APFT in Feb, barely passed the run at 18:09  (was still in the base building in TB and I personally was embarrassed and ashamed of myself. Happy I passed but pathetic none the less)
– Career counselor saw me volunteering (Military Explorers) and got me in a Drill Sergeant unit as a DS candidate slot this month.
– DS unit has a 5-day training starting Monday, with APFT at zero dark thirty. And I heard the unit does an APFT every month. I assume until Oct when the ACFT goes into effect.
– Current training program since COVID-19 has just been long endurance runs. Just recently (2 weeks ago) I started intervals because I realized my pace is still at 9 min/mile. Sure, I can run it for a 10K but what good is that on a PT test…
– Have huge test anxiety that I’ll fail.
Needs:
– Need a plan that I can continue throughout the year.
– Need a plan that will get me to max the APFT/ACFT when the time comes around. (I’m sick and tired of being a slug at these tests. I want to show up on test day for the excitement of an easy workout and be happy and positive that I can be competitive. Not sitting in the parking lot at the test site scared shit, I’m going to fail)
Current Equipment:
– Wife authorized me a couple of weeks ago to purchase home gym equipment within reason given COIVD-19 prices.
– Bought hex/trap bar, weight bench, dumbells with 1″ plates up with 120lbs, Gym rings from the basement ceiling, power rack for dips/pull-ups. (Can’t find and can’t afford plates for hex bar right now. Same with kettlebells. With this COVID-19prices).
Can you help?

ANSWER

Follow it up with the Kettlebell/Dumbbell Working Strength Training Plan. This plan trains strength, work capacity, chassis integrity (core), and endurance (run intervals, rucking).
This will take you out 3-4 months … email back on the other side with your progress and equipment updates.
Finally – fix your diet. At 5’10”, 180 you’re not obviously fat, but your slow running time and past issues with the APFT has me wondering if not about your overall bodyweight, perhaps about your body fat percentage. Here are our nutritional recommendations.
My understanding is Oct. was the implementation date for the ACFT, but this may have been pushed out back a year because of COVID …  so you might want to check that.
– Rob
QUESTION

I had my first SFRE was this past week and it honestly punched me in the mouth.  Leading up to it I had done a few 5-6 heavy rucks (62-91bs) varying from 2-8 mile distances, a lot of .25 interval training 4,6,8, and 10 reps over the weeks (starting April 15) and a few 2 – 3 mile runs during the hottest part of the days to climatize.  During that time I was also doing a few different cross fit type work outs mixed in with a modified 5,3,1 plan on bench, shoulder press and dead lift.  I also did a few open water swims and was in the pool at least once a week for some low impact cardio. I had improved my VO2 from 44 to 45 in about a month.

Here were my results on the SFRE PT test:
53 push ups
67 sit ups
16:52 2 mile run – this was the worst part and probably the most surprising.  I wanted to jump inside a garbage can.  My last 2 mile was a 13:36 (but was in October…).

We got maybe 2-3 hours of sleep (pt test was at 0300), temp was in the low 80s and it  was lightly raining (humidity was probably 100%).  We also had to run it in pants which was a change.  There was a slight elevation change but it didn’t seem like a significant training factor (trained at 105 ft and tested at 558 ft).

I’m starting the SFRE plan tomorrow and following it exactly for the next 7 weeks. My next SFRE isn’t until mid Oct – my thought process is to just restart it following completion of week 7.  What do you recommend?  Thanks for your time and feedback.

ANSWER

By my count, you’ve got 11 weeks until mid October. I’d recommend taking a full week off now …. or doing some maintenance work, then starting the plan.
That gives you 10 weeks. Pound through weeks 1-4, rest week 5, then re-start the plan’s week 5. Repeat week 5 and 6 in the plan (do 5 twice, do 6 twice), then time it so you complete week 7 the week before SFRE.
– Rob
QUESTION
Hope this email finds you well.  I wanted to write because I’m interested in using your plans to start training with an eye towards getting a billet either to BUD/S as an officer or to CRO selection when I graduate college next spring (so I have a solid year to prepare—a lot of time).  To give you some background, I tore my ACL about a year ago and, while it’s healed now, I’ve gotten well out of shape, so best to assume I’m starting from scratch at this point.  In addition, because of Covid, I don’t have access currently to a gym or pool, so I have no way to work on the swimming piece and all other exercise will be confined to low-equipment training for now.  With all this in mind, how would you recommend proceeding?

ANSWER

Start with the Gym Closure I Training Plan and follow it up with the Gym Closure II Training Plan.
These will kickstart your fitness training and take you out 14 weeks.
Check back after these two plans to see where you’re fitness is and if any gyms/pools have opened up.
– Rob
QUESTION
I’m a 22 year old male that will be joining the Israeli Defense Force (IDF) within the next year. My goal is to be selected for the elite Sayeret Matkal unit. I’m writing this email to see which MTI program is most appropriate for me.
For some context, selection for all IDF special forces units entails lots of running (distance and sprints in the sand), crawling in the sand, calisthenics, loaded stretcher carries, and sandbag exercises.
There isn’t exactly a formal fitness test like there is in the American military, but there is a 3k run, which competitive candidates will run under 12:00.
To prepare, I’m currently working with a running coach, and I’m looking for a strength program that would complement my running routine well.
I’m coming off an injury currently, so my weekly mileage is pretty low, but my coach told me that we’d build up to around 30 miles a week. That said, I’m looking for a strength program that would fit into my running schedule well.
For some further context, I would say I’m at a pretty decent strength level; I can do 80-100 pushups and over 20 pull-ups consistently when I test, and my lift PRs are 425 on deadlift and 275 on bench at 5’8” 175 lbs.
Please get back to me when you can and let me know what strength program you think would be best for me considering my goals. Thanks!

ANSWER

I’d recommend the Big 3 + 5-Mile Run Training Plan now. You can use the running programming in the plan and fire your running coach, or keep your running coach and just use the strength programming in the plan.
Afterward, drop into the plans/order in the Virtue Series of plans, beginning with Humility.
The 7 weeks before you enter the IDF, I’d recommend re-completing Humility.
Good luck.
– Rob
QUESTION

I ran across your website and just wanted to reach out and congratulate you on a descent job that you have done. To be honest, I stumbled onto your page while looking for info on Cooper Fitness for law enforcement. I’m a guy that is looking being 50 y.o. in a few months and out of shape. I feel compelled to accept the challenge of going into law enforcement as others are running from it. I’m a former U.S. Marine and currently Emergency RN that has been sitting too long while studying for my masters degree.

I was lifting weights and working out 18 months ago but suffered some terrible tendonitis in my elbows which seemed to evaporate my resolve. I know I will need guidance and wisdom to keep me from getting injured as I get back into shape again. Are you able to help and how successful have you been with everything being virtual and online. I hope to hear back from you soon.

ANSWER

Also – fix your diet. Here are our recommendations.
Email on the other side of Bodyweight Foundation with your progress and LE entry schedule.
Good luck!
– Rob
QUESTION
Do you have a recommendation for a progression into the TACP technical school training plan? I couldn’t find a specific package designed to build into it.

ANSWER

I’d recommend the Virtue Packet of plans.
– Rob
QUESTION
Looking for advice in the fastest way to adapt to heat. I’ll be going to SFAS 26AUG, and I’m currently doing the ruck based selection program for the third time. I’ve been working out during peak heat in Washington to try to get as close to what it will be like in NC.
We had the first real heatwave this week this last weekend/ week (80-95 degrees), which just happened to be during an evaluation period and I’ve noticed I can sustain for about 25 minutes before I hit a wall. I feel like I have more in the tank, want to push more, but am absolutely smoked after that point.
If the answer is I need to GTF over it and it’s just weak heart syndrome, feel free to tell me and ignore the rest of this email.
I’m just looking for any advice to speed up acclimating to heat. Is this more hydration during the day? I’m also considered swapping out the 2 mile repeats for longer runs (7 to 9 miles) during peak heat. Should I sit in a sauna regularly, wear long johns during the day, really anything to help acclimate better? After 25 minutes my run paces will drop by about a minute per mile, maybe more. Not ideal.
Any advice is appreciated, thanks for your time.

ANSWER

If possible, work to do your training in the heat of the day, stay hydrated and be patient. You’ll adapt.
– Rob
QUESTION

I’m 45 and can go into the mountains whenever (I am a teacher now but we are off all summer and I teach remotely anyway). In A typical week, I try to strength train 2-3x, ride MTB 2x and do something most of a day on foot (climbing, ski touring or hiking).

Thanks!

ANSWER

SF45 Bravo – from our SF45 Programming for athletes ages 45-55.
Strength 2 days/week using our density progression. Endurance can be on your bike – you can do your MTB stuff as now on a trail, or follow the assessment/progression in the plan.
Take Friday as a rest if you’re headed hard in the mountains on the weekend.
– Rob
QUESTION
First let me say that your plans come highly recommended.
I just received a TOL for a federal agency, which means I am potentially 3-6 months out from a fitness test, and an additional 2-4 months from FLETC. None of your plans seem to be geared for my agency as it is currently configured. Furthermore, I am also doing triathlon training so I do not need any cardio endurance programming. I’m already achieving passing scores in all categories, but I want to crush the test.
Do you have any plans that emphasize push-ups, pull-ups, and sit-ups, while keeping in some strength and hypertrophy work so that I don’t show up emaciated or unable to lift liters, ammo cans, etc? I thought about just taking all of the conditioning work out of your Ranger School or TACP plans, but I figured it’d be better to ask if there is a better option before modifying/futzing around with one of your plans.
Thanks for taking the time to read this, and I look forward to hearing from you. Even if there is no good fit and I have to find a plan elsewhere, I’ll still patronize you somewhere down the line for selection prep.

ANSWER

I’d recommend the Monday, Tuesday and Thursday Sessions from Bourbon based on what you describe.
Bourbon comes from our Spirits Packet for full time patrol/detectives and it’s the one plan in my current library which combines bodyweight strength and hypertrophy training (upper body).
These sessions are designed to be 45-50 minutes, and you should be able to work your tri training in and around them. Depending on your soreness/recovery, you may want to pull the lower body strength work from the plan if/when it start to impact your tri training.
– Rob
QUESTION

I am signed up to attend a Special Forces Readiness Evaluation (SFRE) on January 07, which is approximately 21 weeks away. I am tracking the 7-week SFRE plan directly prior to the tryouts. What two plans would you recommend prior to SFRE?

To give you an idea of where I’m at, strength has generally been my strong suit, whereas I typically need to focus on endurance. The two (2) programs I have looked at doing are Humility and Fortitude. What are your thoughts?

ANSWER

I’d recommend you complete the SFRE Plan now, then complete Fortitude, then re-complete the SFRE Plan directly before selection.
– Rob
QUESTION
I’m finishing up the LE patrol program “whiskey” and really liking it, I started looking into you other programs and noticed you have programs for HRT section, devgru, and even CAG. Purely out of curiosity, do you work with these units to develop the training programs? It seems as if they would want to be all secret squirrel about their training regimes.

ANSWER

No. We began developing selection-specific selection plans years ago at the request of athletes heading to the different selections. Our process to develop any even-specific plan begins with the specific fitness demands of the event. Much of this information is public – like CAG’s long walk and rucking/orienteering emphasis, DEVGRU’s Legacy Test, the HRT gate assessment, SFAS gate PFT/ruck and team events, etc.
We learn what we can from public information, then ask those requesting the plans what they know of the fitness demands. By then we generally have enough to develop the plan. Then we get feedback – as much as is possible – from athletes who have used the plans for selection. Then we iterate, improve and update. In general, we’ve found that while individual cadre will change selection demands around the fringes, it seems the core fitness demands of each selection remains the same, and this is what we program for.
Been doing this for nearly 15 years and many athletes have used our programs successfully to prepare for the fitness demands of selections. But the fitness demands are only one part of selection, as you know. Much more is involved and we’ve known a handful of athletes who’ve made it through selection, but weren’t selected.
The tone of your question suggests we pull this stuff out of our ass. To be clear, we don’t.
If we can’t learn enough about a selection to design a plan, it isn’t designed. One example is the Canadia JTF2 selection. Many athletes have asked for a JTF2 Plan but I just haven’t been able to learn enough about the fitness demands of that event to confidently design programming for it.
Respectfully,
– Rob Shaul
QUESTION
I was recently selected at SFAS after using your workout train up.  I greatly appreciate your programming and methodology in determining how to accomplish specific goals/benchmarks.
1) I wanted to mention, your programming seems to train people to ‘crush’ the gate week, or 1st week at SFAS.  However, I wondered if you all had considered increasing weight and distances low carrying to accommodate the demands of team week?
2) I’ve read through your article on the ferrari vs. dodge pickup and what performs better in durability events at Land Nav, and have definitely determined I am unfortunately a Ferrari that gets trashed at land nav durability situations.  Is there a way to overcome this for potential future selections?
3) I am assigned an SF dive team and the majority of the members go with various CrossFit or selection programs they vaguely keep to in order to best maintain physical standards or prep for deployment.  I wanted to see if you all had a recommendation for SF teams and the demands they usually encounter?
I wanted to once again thank you, Rob, for your programming and for having gone through the process of developing so much helpful training.  Every chance I got, I continue to direct people to your website and programming.

ANSWER

Congrats on selection!
Answers/Responses ….
1) The work capacity events in the plan are designed to prepare athletes for team week, as are the 2-a-day efforts. We haven’t received any feedback where that’s been an issue, but we can consider it.
2) More land nav
3) Our Pirate Series of plans are designed as day to day programming for military and LE SOF with water-based mission sets. These concurrently train strength, work capacity, endurance (run/ruck/swim), chassis integrity and tactical agility. We have two sets of these plans.
– Rob
QUESTION
I am a thirty year old green beret of 8 years that is dealing with osteoarthritis in both knees. In the past two years while continuing to deploy I have not ran at all to limit the amount of time I have left on my knees prior to needing surgery. I am now going to take over a team and have three months to train back up. I was wondering if there is a specific plan that you would recommend? I’ve been stuck in an administrative position for the last year and need to start back from the ground up.
Thanks

ANSWER

“start from the ground up” means you’ve been training but just not hard, or you haven’t trained in a year?
If you haven’t trained in a year, start with the Military OnRamp Training Plan.
If you’ve been training, but haven’t trained hard or seriously, start with Hector. You’ll be sore for a couple weeks.
Running? Not sure what to tell you there as it may or may not be part of the training you do with your team. If it is, you’ll need to start running again. If not, you can swap out the running in these plans for rucking. Go the same distance at 45# load.
– Rob
QUESTION
My apologies in advance for all of the background information, however, I have seen some pretty detailed questions on your website and I think the background may help you direct me.
Background:
I am a 35-year-old civilian, weigh 220 lbs, and am about 18-20% body fat. I have a long history of training, first with more bodybuilding type lifts and then started crossfit and did it consistently from 2009-2013.  I am an attorney so spend much of my day sitting at a desk when not working out.  I have worked out off and on in phases between 2013 and today, depending on my workload.  I generally prefer strength workouts – lower reps with more rest, but also enjoy short metcons. I am lower body dominant – I have always struggled with pull-ups, though in high school and just after, when I was 185 lbs to 200 lbs, I could crush push-ups (but my max bench was always pretty low).  Today, my bench max is roughly 245#, my deadlift max is 385#, and I can do about 4 strict pull-ups and 30 unbroken push-ups.  I live in Utah so have easy access to mountain trails for training/rucking and my home gym has everything I would need – barbells, sandbags, kettlebells, barbells, pull-up bars, etc.
Goal:  My goal is to go sign a Rep 63 contract and go to SFAS as a member of the National Guard.  I know I have an uphill battle, including as a result of my age (needing a waiver) and current physical condition – but I am committed to spending the next year to get in peak physical condition.  As a result of Covid, I have been working from home, and working less – which gives me much more time to train.
Question:  I am currently planning to sign up for your Athletes Subscription – ultimately I want to complete your entire updated “Ruck Based SFAS Selection” program, but wanted to know where to start.
I know that I need to get dramatically better at body weight movements (especially pull-ups and push-ups) and running and that the excess fat I am carrying is not helping me with these movements.  I am assuming that I should probably start with your fat loss program and get down to about 200# before moving to the ruck-based selection program, but I would love to hear your thoughts on this and if you think something else would be a good place to start.
Also, should I stack the pull-up and/or push-up improvement programs with the fat loss? Or just focus on fat loss and diet and after losing weight, then go on to your other programs? My goal is to be ready to go to BCT by late-summer 2021, but I do not have any hard deadlines and would like to do this right to give myself the best shot possible.
Additionally, I have noticed I get the best results in a 2-3 training split, meaning 2 days on, one day off, 3 days on, one day off.  Because of my job, I feel like I have a hard time recovering (this may also be weight based) when going 5 days straight.  I notice many of your programs use 5 working days followed by 2 days of rest.  Any thoughts on whether I could break up the rest so it is not 2 days in a row, but instead there is one day of rest mid-week?
Lastly, do you offer any one-on-one type coaching – is there a way to pay for an hour or so of your time to check-in with progress and get updated feedback of which program to do next?
Again, my apologies for all of the details and all of the questions.  I am really excited about your training programs and would love any advice you can give me.

ANSWER

I’d recommend you work through the plans/order in the Ruck Based Selection Training Packet . You can purchase the packet or get a subscription but these are the plans/order I recommend.
Weight? Fix your diet and you’ll shed weight. Here are our nutritional recommendations:
One on one? Sorry, no. I’m just too busy.
As well, this stuff isn’t rocket science. Start the diet, follow the programming and you’re fat will disappear and fitness will improve. Just.Keep.Grinding
– Rob

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Things I’ve Learned

by Rob Shaul

by Joseph Hogan

 

The cliche is not lost on me, but it is true nonetheless. The longer I live, the less I actually know. It seems as if I’m farther from unlocking life’s secrets than ever. I’d guess that many who’ve reached middle age recognize this sentiment. At the same time, there is a degree of advantage in finally recognizing how little one knows. One of the advantages is that the list of things actually learned is short.

 

The important things are simple

Ideas like love, loyalty, humility and courage are simple. They require no wordy explanations. We know them by sight and feel and we recognize their presence (or absence) instinctively. I’ve noticed over the years that when I am grounded by simple thoughts or elements I am at peace. I think clearly. I have empathy. I’m creative, open and energetic. At the same time, when I find myself anxious, angry or frightened, it’s typically during a time where I’ve allowed myself to be overwhelmed by complexity. We live in a complex world. Countless bits of information are assaulting our senses at any given moment. I do not intend to suggest that a mere shift in perspective will wash away that reality. What I intend to say is that I believe that while many factors exist in any one problem or mission, only the simple ones really matter.

When I graduated from the fire academy I was assigned to the best company in the department. I was anxious to show off all my new skills but ten minutes into my first shift, the Captain let the air out of my sails. He said, “Kid, when I step off of the rig on a scene, I expect you to be in your gear, carrying your tools and stuck to me like glue. You’re only here to do what I tell you. Secondly, I expect you to know every item on that engine. If I send you for a tool and you open the wrong door, I’m going to jump in your ass with both feet! Understood?” That was his full welcome address. In a handful of sentences he had explained my entire job as well as the consequences for not doing it properly. I failed to see what a gift he’d given at the time. The minutiae still overwhelmed me. I had dishes to wash, knots to practice and manuals to memorize. I still wanted to be the best at every skill and know every facet of my profession from the rookie to the Chief. As my career wore on, I began to see that those things were far less important than fundamentals. Two decades later, I found myself giving my own welcome address to new arrivals to the same company. My points were a bit expanded but still distilled down to simple principles. Be physically fit, know your equipment, communicate, stay with your crew and so on.

 

The simple things are hard

When I was eleven I was hit by a pitch in a little league game and developed a fear of the ball. It grew with every at bat. Coaches, teammates and parents all gave me the same advice. “Just keep your eye on the ball!” It was a simple solution to my problem. Keeping my eye on the ball made sense. I’d done it before and was still able to do so…until I swung. Something forced my eyes to close every time I moved the bat. As my frustration and embarrassment grew, so did the batting slump. Insecurities and anxieties, totally unrelated to baseball, began to follow me into the batter’s box. Eventually I just stopped swinging and ended the summer going out on called strikes.

To say simple things are hard is not really the best way to put it. Keeping my eye on the ball was not hard. Keeping my mind clear enough to do it was. Perhaps saying that it is hard to maintain focus on simple things is more accurate. Our physical and mental health depend on the proper application of very simple things like adequate sleep, nutrition, exercise and socialization. All of them are simple on paper but we all occasionally find it difficult to adhere to them.

The term flow state is used today to describe the ability to connect with simplicity, but the concept is thousands of years old. We’ve long recognized the value of a focused mind and spirit but we’ve yet to create an easy pathway to it. Whether we are striving to bowl a 300 or attain a higher state of spiritual enlightenment we all seem to find it difficult to limit our attention to the fundamentals.

 

Most things are outside of my control

We had a few firehouse visits from people we’d rescued or treated over the years. The individuals and families were always grateful and effusive in their praise. One might think this was the most gratifying aspect of the job. After all, saving a life is the pinnacle of the profession, but it always felt awkward to me. It’s not that I wasn’t happy for a positive outcome or failed to appreciate the joy of people given the chance to spend more time with their loved ones. I just failed to see how I was responsible for any of it. In almost every case, my actions during the call in question were identical to the actions I’d taken on scores of other calls, with less favorable outcomes. In fact, in several of the cases, I know my own actions were riddled with errors, leaving me feeling like a phony as I posed for pictures with the survivors.

After a decade or two the calls all start to feel pretty similar. You train, you respond, you act in the most professional and competent manner possible and you go back to quarters. Some outcomes are joyful. Many outcomes are tragic. With few exceptions, I cannot say why the outcomes are what they are. I can go on to say that is equally true in other aspects of my life. My hard wok and good intentions are not enough to sway the variables of the universe. Simply put, I control precious little.

Before I take another step, let me say that this does not justify a nihilism. For me, this acceptance has actually helped to gain more from life, not less. Knowing how short the list of things I can control is allows me to worry far less and use my energy much more efficiently. I realize that much of my anxieties and efforts are going to waste and I winnow them down daily.

 

The things I can control are largely imperceptible to others

I had some great engineers (apparatus drivers) over the years.They were not great because they could recite all the hydraulic formulas or could tell the mechanics how to adjust the brakes. Their greatness was almost impossible to spot with an untrained eye. It was more about what they didn’t do than what they did. The great engineers didn’t make wrong turns because they studied the territory and listened to dispatch. They didn’t make you wait for water at a fire because they didn’t allow themselves to be distracted by the chaos around them. They didn’t have to explain missing equipment because they thoroughly inspected everything at shift change and after every call, Conversely, the lousy engineers had a habit of banging the wheel in frustration over poor drivers, skipping rig checks because they were busy looking over my morning journal and making me ask for water twice because they were off directing traffic. A bad engineer is easy to spot, whereas the best engineers are the ones you never notice.

Like them, things I can control are unglamorous and mundane. Physical fitness is a great example. I control my fitness in a mirrorless garage gym or on a desolate gravel road. The day of my fastest 5K or heaviest deadlift were not my fittest days. They were flashes of mild vanity at best and pointless wastes of effort at worst. I don’t regret chasing those PR’s, but I recognize they were superficial. My most noteworthy fitness accomplishments probably happened in some smoke filled hallway, backcountry trail or in a wrestling match with my son. Nobody noticed and nobody would have cared if they had.

I try to pick up my messes. I try to control my temper. I try to be tolerant. I do so because I know I have control over those things, but I doubt anyone would use “tidy, slow to anger or tolerant” to describe me. My efforts to overcome my flaws go unnoticed because they are internal. Only my failures to control them draw attention. Conversely, many of the things I once touted as positive qualities or personal accomplishments are really due to circumstances I did not fully create, Instead, my daily efforts to control the little things have occasionally placed me in a position to take advantage of blessings. If I get up on time, show up fit and knowledgeable and give my level best effort, I offer myself as a positive force. What others see and think about it are on the long list of things I never had control of anyway.

  

Perseverance is the ultimate virtue

My son called me from one of the tougher schools the military has to offer. He’d failed a critical evolution and was destined to run the entire greuling course again. He was crestfallen to say the least. He may have been a hard young man to the world, but he was my little boy. I took a deep breath, said a quick prayer and asked the only question I could think of. “What do you want to do?” He answered without hesitation, “I want to quit”. I certainly couldn’t blame him. He’d already done far more than I had while enlisted and had nothing to prove to his family. At the same time, I knew he’d called his dad first for a reason. “Can you quit tomorrow?”, I asked. He said that he could. “Good!”, I said. “You get some chow, sleep and tell the cadre you want to quit in the morning. I’m proud of you son!” He didn’t quit.

Less than a year after that exchange I was facing my own desire to quit. I’d agreed to a speaking engagement in front of thousands of people. As the date approached I was drowning in self-doubt and regretted taking it on. I told my wife I intended to back out. She was in her 10th year of fighting advanced breast cancer at the time and had long lost her patience for cowardice. She was blunt. “If you’re going to quit, you’d better do it now so they can replace you. But once you do, I don’t want to hear going on about how the kids or I need to keep fighting. Your credibility will be gone with us.” I didn’t quit.

I’m not saying quitting is unacceptable. Truth is, I’ve quit many times and am a better person for it. Bad relationships, bad careers, and bad investments all require us to be mature enough to quit at the proper time. It’s called discernment. What I am really referring to are moments in which our desire to walk away comes from a lack of resolve for what we know to be the right path. I’m referring to our ability to do something despite difficulty or delays in success. It’s called perseverance and it is, in my opinion, both the most important and most attainable of all virtues.

I don’t really have advice on how to persevere because it’s self-explanatory and requires no skill. One simply has to keep showing up. Doubt yourself? Show up. Missed an open shot? Show up again. Lost it all? Start over. You feel dumber, slower, less talented than your competition? Show up anyway because the hotshots might not have set their alarms that day. Like the things above, perseverance is not easy and it probably won’t draw a big crowd, but it is simple and it is totally under your control.

 

Conclusion

When I was a few years into my career, I became obsessed with gadgets. Helmet lights, gear straps, bail-out harnesses, and clever new tools weighed me down. I was like a walking tool box but over time, my pockets got lighter. If something didn’t hold up or failed to prove itself useful, it got dumped. The items that remained after 20 years were proven in battle. They were well worn and effective in pinch and my steps were lighter with the knowledge I was not wasting space or energy. That may have given the impression that I’d lost my enthusiasm, but I hadn’t. I’d simply learned how to direct my enthusiasm toward useful things.

What I’ve offered above may come off as a bit of a bummer. It’s certainly not rah-rah motivational material. The difference is though, these are things I truly believe in after nearly a half century of trial and error. The things I’ve learned are like the gadgets that made it to the end of my career. They may not look like much but they work for me and I trust them.

 

Joseph is a retired Fire Captain.

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