Toxic Leadership May Be the Most Lethal Weapon our Military Wields

By Anonymous

In January 2020, the United States Special Operations Command (USSOCOM) released the results of its months-long internal investigation into its ethical culture following multiple high profile scandals that rocked the small, elite organization. Beyond the disgusting nature of the acts themselves, these scandals tarnished long-built organizational reputations and created a costly distraction from the critical mission that many continue to sacrifice their lives for.

The results of the internal review shocked few inside or outside the formation: Leadership was not to blame for these incidents, nor were any “systemic ethical concerns” identified. It’s a comforting prospect: a few bad eggs had gone rogue and committed horrific acts of their own accord. “We” are fine, “they” are the problem, and so it goes.  Despite the anemic findings, the military responded with a shot across the bow to the force in the best way it knows how: it increased annual ethics training and created working groups to find ways to reduce the stressors deemed to be contributing factors to these events (i.e. compressed deployment cycles and other life stressors). The many discussions I’ve had with peers in the wake of these events follow a similar thread to public discussions about any egregious moral wrong in our society: we are quick to disassociate ourselves from these individuals and the environment that enabled their actions. It’s easy to view these events in isolation and to attribute wrongdoing solely to those who physically pulled the proverbial trigger.

But the discussion of assigning blame gets murkier when you take a step back and look at the context in which these events occurred. These events did not happen in a vacuum. Rather, they came on the heels of other, far more widespread crises. Military suicides hit a record high in 2018. In that same year, the Department of Defense reported a 38% increase in “unwanted sexual contact” over the span of two years. The “they” problem is more of a “we” problem.

At the height of combat in Iraq and Afghanistan between 2009 and 2012, a high-level group of Army leadership and researchers identified a problem: there were too many toxic leaders at the highest levels of command. Through extensive surveys of more than 22,000 soldiers, the researchers found that many officers were being promoted and board-selected for command positions despite rampant evidence of hazing, bullying, ostracism, and other visible indicators of a toxic command climate within their formations. Bad eggs? Or does this prove something worse, something cultural?

I asked this same question last week to a group of aspiring young SOF officers as part of a classroom discussion titled “Ethical Challenges in SOF”. In reference to one of the SOF scandals discussed above, one particularly observant student noted that “these bad eggs don’t go from Quakers to murderers overnight.” Well said. He continued: “Unless he’s a diagnosed psychopath, there has to be a progression, a slippery slope of ethical fading and overlooked decisions that carry someone to the point of killing an unarmed combatant or strangling a fellow brother.” I agree.

What is toxic leadership? To me, toxic leadership is not synonymous with “bad” leadership. A bad leader is someone who fails to make timely decisions; who makes poor use of his organization’s resources; who fails to place himself at the aptly-named “point of friction”. Toxic leadership is more insidious because it is by definition contagious. A toxic leader infects the culture he or she leads with a sense of selfishness that ignores the collective; a fear that drives its members toward self-preservation; and an exclusive focus on mission accomplishment and performance metrics that often ignores the how and the why (“I don’t care how you do it, just get it done” – a common refrain of the toxic leader). Even worse, toxic leadership doesn’t require toxic intent. Sometimes the implied approval that comes from not asking the tough questions is all that is required to demonstrate a willingness to cut corners or to accept the unsavory in the name of mission accomplishment.

I have been on the receiving end of toxic leadership many times in my career:

  • My first battalion commander threatened to destroy my career when I applied to go to SOF selection. “That’s fine,” he said after I stated I still wanted to go despite his best efforts to convince me otherwise. “I’ll have some great positions for you here when you fail selection.” (Thank God I passed)
  • A battalion executive officer who loved what he called “metrics of performance” to the point of fabricating them or forcing subordinate sections into positions where it was impossible to achieve them honestly. Many of these metrics were directly tied to resource decisions.
  • A company commander of mine who relied on name-calling and direct threats of disciplinary paperwork (for the slightest errors) in his successful pursuit of being the best company in the regiment. I still remember the disapproving way he would look under his eyebrows at anyone whose ideas he didn’t like or agree with, as if to say “I know you’re not as stupid as what you’re saying right now sounds.” He was universally adored by his superiors.

Even worse, I’ve been on the giving end of toxic leadership on more occasions than I’m proud to admit:

  • I spent the entirety of my SOF initial training pipeline thinking it was about me. I did great on all my evaluations, but rarely did anything to help those around me. I went so far as to not give my (better) fins to a fellow student who was struggling to pass his swims. My reasoning? “This is an individual evaluation course”. You can imagine how great that attitude is for a small SOF team, especially for the team leader.
  • I purposefully did not ask members of my team how we acquired some critical, hard-to-find supplies during my first team deployment. Why? I knew we couldn’t have gotten them forthrightly, but what I didn’t know couldn’t be held against me. Still today, I cringe to think what that decision did to my junior team members’ mindset, and what it could have enabled had we been there much longer.
  • A few months ago (myself an executive officer seemingly obsessed with performance metrics), I purposefully didn’t ask how one of my sections had achieved 100% completion of a group training requirement I had tasked them with an hour earlier. The worst part was that my conduct over the preceding months had apparently signaled that I wouldn’t even ask any prying questions.
  • The number of times the thought “how is this going to affect me and my reputation” crosses my mind daily (I’m a company commander now) would make you question why I’m in the position I am. Just writing that sentence took 15 minutes because my ego bombarded me with the following: “yeah, but you don’t act on those selfish thoughts”, “everyone thinks that way”, and the worst one: “it’s the imperative of success in a competitive environment.”

Remembering instances when I was a toxic leader is hard, but not because I’m some shining example of leadership – quite the opposite clearly. The worst part about toxic leadership is that it often hides underneath layers of justification. Pressing timelines, complex operating environments, and competing requirements make it easy to put a muzzle on your conscience. And that’s the reason it’s so hard to solve or even effectively identify some of the military’s most pressing cultural issues. It’s not because cultural issues don’t exist or that unethical actions are the result of bad eggs. It’s that we (the royal we) have failed to place as much importance on creating environments of trust and accountability as we do on achieving measurable metrics of mission accomplishment. There’s no happy medium there, and I don’t claim to even be close to the right answer about the balance. As the Department of Defense, our inability to achieve mission accomplishment will have disastrous and far-reaching consequences. But continuing to ignore our toxic mindset – that this is a “we” problem – threatens the long-term viability of the organization and the faith placed in us to do the right thing and to take care of America’s sons and daughters.

The author is an active duty SOF officer.


 

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Arete 8.20.20

Military / National Security / Foreign Policy

IBCS: Army Missile Defense Passes Most Complex Test Yet, Breaking Defense
Federal appeals court: Male-only draft is constitutional, Navy Times
US Air Force may have accidentally revealed interest in hypersonic nuke, Air Force Times
‘Desert One’ documentary chronicles challenges, lessons of Operation Eagle Claw, Marine Corps Times
The Pentagon can now buy US-made small drones from these five companies, Defense News
Six Scenarios for Military Intervention After January 20, Defense One
Pompeo inks deal to support more American troops in Poland, Defense News

 

Homeland Security / First Responder / Wildland Fire / Law Enforcement

Top Homeland Security Officials Are Serving Illegally, G.A.O. Says, Homeland Security Department
Could 2020 Spawn ’70s-Style Radicals and Violence? The RAND Blog
In North Korea, The U.S. Could Take the Lead, The RAND Blog
How a virtual world can improve police training and public perception, Police1
Ford Introduces New F-150 Special Service Vehicle, with Hybrid Engine Option, POLICE Magazine
Firefighting helicopter crashes in Calif., killing pilot and sparking new wildfire, FireRescue1 Daily News
Boston first responders to get 150K medical gowns through manufacturer partnership, FireRescue1 Daily News
How the Halligan tool changed the firefighting game, FireRescue1 Daily News

 

Mountain

How an At-Home Rock Climbing Hangboard Can Improve Your Climbing, Men’s Journal
A Guide to Section Hiking, Term-a-Rest Blog
You’ve Probably Been Seriously Underestimating Stand Up Paddle Boards, The Outbound Collective
Nepal Delays Opening to International Travelers, Fall Climbing Season in Doubt, The Adventure Blog
Benjamin Alexander Hopes to Be Jamaica’s First Olympic Alpine Skier, POWDER Magazine
New rock climb on Rienzwand in Rienztal, Dolomites, Planetmountain.com
Hiker Survives 14 Days Stranded in Santa Fe National Forest, Backpacker

 

Fitness / Health / Nutrition

Does Apple Cider Vinegar Actually Do Anything? Outside Magazine
Luke Bryan on Staying Fit Over 40 and Completing His First Century Ride, Men’s Journal
High intensity physical activity in early life could lead to stronger bones in adulthood, Science Daily
How the Pandemic Running Boom Affects Pro Athletes Outside Magazine
What Explains the Egg-Cancer Connection, NutritionFacts
Better Health With 3 Mobility Routines for Impingement Problems, Breaking Muscle
Road vs. Trail: Which Running Style is Right for You? Osprey Packs

 

Interesting

Autopsies Show Microplastics in Major Human Organs, WebMD
A Major Environmental Law Just Changed. Here’s What You Need to Know. REI Co-op Journal
Researchers find lost interview of MI6 officer who helped plan 1953 coup in Iran, intelNews.org

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Q&A 8.20.20

QUESTION

I am Active Duty Air Force and have started the USAF PT test program
on your site, however I have more than 6 weeks until my test.  I have
between 4 and 6 months to prepare.  My current 1.5 mile run time is 14
minutes 6 seconds and I am 24 years old.  I need to be below 11
minutes on my mile and a half to qualify to cross train into the SERE
career field.  Any advice you can provide me to meet my goal would be
greatly appreciated.  Thank you.

ANSWER

Complete the full USAF PFT Training Plan now.
Then drop into the plan/order in the Virtue Packet, starting with Humility. You should be able to get through Humility and Valor before your PFT.
Then re-do the USAF PFT Training Plan the 6 weeks directly before your assessment.
– Rob

QUESTION
Morning coach. I have recently been doing nothing but body weight work for the past few months and I am looking to get back into the gym. I want to start your strength packet and I would like some insight on what order I should start it.

ANSWER

Because these are all strength plans, there’s no progression between them. Each has a strength focus, and deploys a different way of training strength.
To start, just getting back into it, I’d recommend the MTI Relative Strength Assessment Training Plan, followed by Big 24.
– Rob

QUESTION

The USAF PFT plan specifies it is meant for the 6 weeks prior to the PFT. I’ve been cycling it every other 6 weeks. Do you see any issue with that?

The other question I have is regarding my upcoming deployment. I’m hoping to be able to do 2-a-days, but I’m wondering what the best combination would be between HIIT, LISS, and weightlifting.  I’m thinking maybe ultimate meathead in the mornings and 45-minute LISS in the evenings?  What would you recommend?

It’s a 3-month deployment, I’m a 34-year-old U-2 pilot, and I would say I’m in above average shape.  I would say my goal would be to gain strength and cut body fat.

Thanks for the help and advice. I love your workouts.

ANSWER

1. Yes … you’ll stop improving and get bored. Best to do it once, step away, then repeat directly before your assessment.
2. I’d recommend 357 Strength in the mornings over Ultimate Meathead, unless you’re looking to put on upper body mass. 357 Strength by design includes work capacity. Then you could do endurance in the afternoons – easy or moderate pace. I’m not sure what LISS stands for …. but I’d recommend run/ruck or spin.
After 357, do the MTI Relative Strength Assessment Training Plan in the AM. Combined these should take you to 12 weeks (3 months).
– Rob

QUESTION
Good evening, I am a military guy who is looking to increase my overall strength and size along with maximizing body weight exercises such as pushups and pull-ups as well as still remaining proficient at running, what programs would be ideal for this goal?

ANSWER

Start with strength and size – specifically the Ultimate Meathead Training Plan. Gym-based, free weight plan that deploys max effort strength work for the lower body (high load, few reps) and hypertrophy work for the upper body (moderate load, high reps). Ultimate Meathead is a tight, 4-week, 4-day a week training plan that includes one day of short work capacity and chassis integrity (core) work. Add in a 3-5 mile moderate run on Fridays.
Follow it up with Humility. Humility is intense, limited equipment, military-specific training plan focused on bodyweight strength, work capacity, and unloaded and loaded (body armor) running.
– Rob

QUESTION
I am a retired US Marine.  I retired in 1998.  Since retirement I have been plagued with a lower back injury that happened sometime in service but since I was always in shape the injury didn’t show up until after I retired.  Through Physical Therapy I’ve found that my sacrum and pelvis have shifted.  This has atrophied some thigh muscles and made my core very weak.  Also, 10 years ago I had prostate surgery to remove cancer.  I still have parts of my body that have not fully recovered from this invasion to my body.  Getting back into shape is the only way I NEED TO FULLY RECOVER!!
I am having difficulty finding a fitness program that can adequately meet the needs of my recovery without suffering an injury (usually muscle or ligament damage after about 2 weeks of work) that stops any progress that I’ve made.  I have a gym membership and am highly motivated to recover!  Any suggestions as to your which of your programs would fit my need?
Thank you for your time!

ANSWER

I don’t have a training plan for deconditioned athletes. I’ve simply never worked with this population and don’t have first-hand experience.
From what I do have, a simple place to start would the APFT Training Plan. This deploys an initial assessment, and the follow on progressions are based on your assessment results. In this way, the plan automatically “scales” to your incoming fitness.
The APFT does include a 2-mile run. You can run/walk as needed, just do the full distance.
– Rob

QUESTION
Long story short, I slipped a disc in my lower back 8 weeks ago. I took a couple weeks off and then started your low back recovery V3 program. Next week marks week 6 (last week) of the program. My lower back and core are feeling strong. I’d like to continue this trend going forward. Any recommendations for my next plan?
Thinking about the one lift per week, but wanted to see what you all thought. Overall goal is to drop a few pounds and while maintaining a strong core.

ANSWER

The 1-Lift Per Day Training Plan is a great, multi-modal training plan which hits strength, work capacity, endurance, and chassis integrity (core).
It is intense …. so be smart and safe with your loading, and cut back rounds in the sessions as needed to aid recovery.
– Rob

QUESTION

I emailed you a few months about how best to prep for Vinson and you gave me a great plan, starting with Wrangell-St. Elias. I’ve subscribed and have been really impressed so far with the programming.

For the 6 mile endurance test, should I stay within a HR zone or is the goal to complete 6 miles as fast as possible regardless of heart rate?

ANSWER

“Run 6 Miles for Time” = run 6 miles fast as possible.
– Rob

QUESTION
I am a former weekend mountaineer, adventure racer, and canoe racer. I have transitioned over to kiteboarding and can honestly say it’s about the most fun I have ever had. I think you might enjoy it. There is a kite snowboarding sub genre. So lots of cross over. I would love to have a workout plan. I do some of my own balance work. The sport is huge overseas and growing. We have a wonderful school run by a former climber down here in Texas. Would love to hook you into the community. And it’s a sport you would like. I took it up at 50 with no prior board experience.

ANSWER

A little out of my wheelhouse, but I’ll certainly consider.
Funny – I’ve been attracted to the sport and actually took a lesson (swallowed lots of water) and booked a trip to the Dominican Republic for me and my son to a beach famous for consistent wind just to learn …. and there was no wind!
For now, my guess would be a plan focused on upper body strength endurance, and chassis integrity, with an emphasis on low back isometric strength. Plus general endurance for basic aerobic fitness and keeping weight down.
Also – a swimming component.
From what I have I’d recommend Johnny, replacing the Friday run with a moderate-paced open water swim.
– Rob

QUESTION
Due to Covid-19 all the Gyms are close and I was training to attend the SFRE doing Fortitude but didn’t complete it . My question is if possible, to do a limited equipment programs to build the fitness necessary before doing the SFRE/RBSP? i know that you have gym closure program but I’m not sure if they fit the bill for that purpose.

ANSWER

– Rob

QUESTION
I came across your website a little over a week ago and have visited it several times since then. My mom and I have been on your “diet” for a week and really like it.

I would like to explain my current situation and request some honest feedback.
I am an 18-year-old female who is vigorously trying to get into the Air Force Academy. I graduated this past fall from high school and was not selected for an appointment. In the meantime, I am doing AFROTC starting this fall while reapplying.
Here is the situation…
I did not get in mainly because of my ACT scores. However, there were other things that factored into my rejection. I was medically disqualified and was not competitive enough to get a waiver. I passed the CFA but could have done MUCH better. I was recovering from pneumonia when I took the CFA and was on some antibiotics that seriously screwed with my stomach. I was also extremely fatigued due to my bad case of pneumonia. As I said, my ACT scores were the main cause of rejection. Ever since I was informed that I was a non-select, I have been studying non-stop for the ACT that I was supposed to take yesterday, however, it was cancelled due to Covid. I may, or may not be able to prove myself with the ACT this admission cycle. Hearing about my low ACT scores and average CFA, you may question my desire with a (reasonable) laugh. I can guarantee, though, that I was seriously considered. I did receive my congressman’s nomination and both my liaison officer and evaluator believe that I belong there. I am an average person with a huge desire, a whole lot of grit, a nonstop work ethic, and faith.
This is where you come in.
My job now is to make sure that I am as competitive as possible for this admission cycle. I need to clean up every weakness. Especially since I may not be able to prove myself with the ACT due to the coronavirus, I need to prove myself with what I can control- fitness.
The weight cutoff for my height, 5’7, is 159 lbs. I would like to be between 150 and 155. I did not make this cutoff last year and received a body fat assessment, which I passed. I am 170 lbs. I would love to lose 20 lbs and really build muscle. I come from a line of obesity from my mom’s side, which is who I grew up with, as she was a single mom. My mom got remarried in 2011 and her husband, my dad, comes from an Air Force family (Go Falcons!)  who introduced me to my now unending desire to serve. Ever since my mom met my dad, I have been in a ton of sports and they (his side of the family) made sure to keep me active. My mom also has a new philosophy on food and fitness but most definitely still struggles.
My physical goals are this:
-Lose 20 lbs
-Kill the CFA  (attached below)
-Seriously lean up
* I also really want to be able to do pull-ups but have not been able to do a single one.
I understand that I am far from where I need to be, but I am trying to get there. I do not have a lot of money but if you have a sample course or fitness plan that you recommend that will help me reach my goals, this will be worth my money. Again, I can’t afford much, but your prices seem to be reasonable. I am looking for some honest feedback and advice. I could really use it.
I look forward to hearing from you.

ANSWER

I’d recommend starting with the CFA Training Plan.
At both the links above, click the “Sample Training” tab to see the entire first week of programming.
You’ll want to re-complete the CFA Training Plan the 6 weeks directly before you official assessment for next year’s admission.
The programming I’ll recommend between Bodyweight Foundation and the CFA Training Plan before your official assessment will depend on your equipment availability when you complete Bodyweight Foundation and who knows where we’ll be at with the pandemic then. Email back after Bodyweight Foundation and I’ll advise.
Bodyweight …. losing excess fat will help everything – run times, pull ups, etc. Stick with the nutrition guidelines. Be sure to cheat on the cheat day, but only on the cheat day.
– Rob

QUESTION
I’m in the Army National Guard and I am leaving for Infantry OSUT (for 22 weeks) on September 21st. I used to have a gym but due to Covid its closed. I have some training equipment that includes a Ruck, 25 pound plate, a 20kg kettlebell and a 26kg kettlebell. I ordered a sandbag from REP fitness but who knows when they will ship it to me. I wanted to inquire what plan would help me prepare physically for OSUT.

ANSWER

You’ll need to build a 45-pound backpack which you’ll use for both lifting and rucking.
You have 9 weeks until OSUT. This is a 7-week plan …. repeat weeks 3 and 6 in the plan to extend it to 9 weeks.
Good luck!
– Rob

QUESTION
I have subscribed to you plans and am a long time tactical athlete. However, I live in NJ and gym are closed due to COVID. I just finished my garage gym (I have the essentials) but am still waiting for some Bumpers and dumbbells to complete the entire set up. I do have enough weight to get started. My health, strength and cardiovascular fitness has declined steadily over the past 5 months. Do you have a plan that you would recommend to get back into the swing of things? Here’s what I have so far, squat rack, Olympic barbell, about 150 lbs in plates, my trusty ruck, my weighted vest with ceramic plates, dumbbells 10-50lbs, jump rope and Plyo boxes-various heights. Any thoughts I would appreciate.

ANSWER

I’d recommend the Big 3 + 2-Mile Run Training Plan to start.
Heavy strength + running and intervals. Simple and direct.
– Rob

QUESTION
I’m a big fan of MTI and have purchased plans in the past.
I volunteered to be one of your 50+ athletes in a recent study but I was training for Denali and traveling every week. Denali closed and I’m no longer traveling due to Covid.
I blew out my knee March 7, had surgery April 9th and anxious to get back climbing (I had a full ACL replacement, meniscus repair, cadaver tendon and titanium screws). I’ve been hiking up to 12k feet, overnight camping with a 35lb pack and doing Peloton spin and strength classes every day.
I hope to climb another 8k meter peak next year (I summited Everest in 2018 and have climbed all over the world), and climb other peaks in Bolivia, Antarctica and many more.
I’d like a training plan that focuses on lower body strength training for mountaineering. I have the Denali and Everest plans but I can’t do any lateral movements right now or heavy weight training. I’m supposed to “take it slow” and recover but my leg has atrophied and I’m losing strength (not my happy place).
Any plans that you’d recommend?

ANSWER

Sorry about your knee.
Options –
(1) Monday, Tuesday and Thursday Session’s from Everest Base – you already have this plan.
(2) Single Limb Strength Plan – be smart and cautious with loading
(3) Post Rehab Leg Injury Training Plan – Best option as it’s designed to come back post Physical Therapy — assuming your’e done with PT. Again, be smart and cautious with loading.
– Rob

QUESTION
I’m following your plans this year and I have two questions.
1. Do you have some specific plan to improve time for 50m swim (below 40s)?
2. Could you advise which plan would be the best for Polish Military Physical Fitness Badge:
-18 Strict Pull Ups;
-28,6 s or less in 10x10m Shuttle Run;
-12,00 min or less in 3000m Run;
-40s or less in 50m Swim (25m pool)?

ANSWER

1) No.
2) From what we have, the US Navy PST Training Plan is close to your event and what I recommend. It includes specific training for a 500m swim, including shorter sprints, 1.5 mile run (3K), and pull ups.
– Rob

QUESTION
I am very interested in purchasing your smoke diver training course. My buddy and I want to use it to prepare for Florida Smoke Divers. Your description advises to contact you if it is more than 9 weeks out. Also, I am a female training for the course and any extra tips to get up to the standard would be awesome. The course will be in December. Thanks.
ANSWER
By my count you have 19 weeks until December 1.
Here’s what I recommend:
Weeks    Plan
1-7          Smoke Diver Training Plan
8-11        Johnny – first 4 weeks
12           Total Rest
13-19      Smoke Diver Training Plan (repeat it directly before the course)
Doing the Smoke Diver Training Now might smoke you pretty good if you’re coming into it with suspect fitness …. but much of it is assessment-based, and suffering through it the first time will condition your mind and body so when you repeat it directly before the course, you’ll see/feel the improvement and head to the course fit and confident.
– Rob

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Q&A 8.13.20

QUESTION

I have lighter and heavier kb’s but not the prescribed weights.  Covid has made it difficult to find anything.  Go heavier and get less reps or go lighter and get more?  Last week I just split the rounds and did heavy first.

Thanks.

ANSWER

Go heavier and cut reps as needed.

– Rob


QUESTION

Thank you for the excellent programming!  I’m an active duty Marine and volunteer FF/EMT.  I’m working through Jaguar before I start preparing for the next CFT, and would like to add some training on air to my workouts.  My goals are to improve my comfort with SCBA breathing techniques and to increase my work capacity specific to structural firefighting tasks while wearing an SCBA.  First – do you have any recommendations on integrating air consumption training with your urban fire programming?  Second – is this a good idea?  Will training air management during exercise increase the athlete’s CO2 tolerance and retention, and if so, would that hurt general athletic performance?

Thank you for the study on SCBA emergency breathing techniques – that was highly relevant and I haven’t seen any similar research out there.  Appreciate all that you do –

ANSWER

Air Consumption Training … adding? It seems there are two ways to decrease your air consumption … (1) Increased fitness, (2) Pacing. Of the two, pacing is the most important … and is why older, unfit firefighters need less bottle changes than younger, more fit firefighters. As well, older, experienced firefighters will have had more stress inoculation for firefigthting … so when you’re in it, two things can increase your heart rate/breathing: (a) physical stress, (b) fear. The physical stress will be the same for everyone, but it’s likely more experienced firefighters, who’ve been there before, will not be as scared – and thus won’t have as much adrenaline pushing their heart rates.

So for you in terms of air consumption training would be to work on your pacing. Look for “AMRAP” efforts in the programming, for example, “10 minute AMRAP (As Many Rounds as Possible), 3x Power Clean + Push Press, 75m Shuttle” ….. The idea would be to wear your SCBA and see how many rounds you could get before running out of air …. and then repeat the effort and see if you can increase the rounds under the same time limit. This is a great mini-study subject for us …

My sense here is learning the pacing is as much “skill” as fitness … this is almost skill training.

Overall athletic performance? In the real thing, if you’re a super fit athlete who blows through your bottle in 5 minutes because you’re scared or can’t pace yourself, you’re not much use to your crew, right?

– Rob


QUESTION

Hey, so I recently purchased the phase II 8 week program. I have had gnarly stress fractures in the past. So prior to this program I hadn’t been running much and I’m a little worried about the volume of running. Im keeping up fine on cals/swims/fins. But as far as the ruck/ run portions is it advisable to scale it down for my needs to prevent reinjury? What would you recommend?

ANSWER

This depends on how far out you are for selection. You’re going to be running/rucking at selection, and if you’re doing this plan directly before selection you should have thought about your stress fractures a few months ago.

If you’ve got time – sure you can drop the volume. I’d start by dropping it a third and see how you do.

– Rob


QUESTION

My question is cardio based.

Annoyingly long-winded background:

I’m mostly a strength guy (following the Greyskull LP pretty closely for a couple years now) but I’ve always kept my cardio up as I hate the feeling of breathing hard at the top of a flight of stairs. I was always a 5k 3-times a week person. But I’ve been experimenting with sprints for a couple years now.

My previous routine was a weekly 5k by itself (~29 min) and twice a week 200m hill sprints after lifting (usually about 4-5 repeats before I was jelly). But one day I ran short on time and swapped the sprints for a 1-mile all-out.

I did it in about 05:20, and felt 100x better than after sprints (hamstrings feel half-pulled every second week with sprints). And my knees didn’t hurt like after the 5k. So I replaced my 3 weekly runs with a 1-mile after lifting, 3 times a week.

I like the benefits of the 5k and the sprints (they obviously worked to prepare me for the 1-miler). But feel better after the 1-mile, and I’m not sure I feel any worse after walking up stairs.

Question:

What are your thoughts on the benefits of a 1-mile fast run for short distance sprint repeatability and for medium distance endurance, vs the specificity of actually running sprints + a 5k? Can it replace them?

(Purely for injury reduction I’m swapping over to the 1-mile-all-out-after-lifting)

(Male, 35, 86kg, guess 12% bodyfat, far too many injuries from being unable to be kind to myself, goals are combat related, with the ability to carry my wife and kids out if injured while hiking, and not be out of breath after stairs)

ANSWER

Don’t have a specific answer as we’ve not tested this. However, in general …..

– If you keep doing 1 mile only, pretty soon you’ll accommodate and quit improving fitness

– I believe you have to train long, to go long – there’s no shortcut.

– Rob


QUESTION

In preparation for climbing Mt Logan in Canada in May 2021 (cancelled this year), I’m starting to lay out my training for the next year. The mountain is similar to Denali in length (3 wks) and difficulty, except we’ll be on skis for the first half of the expedition. I’m planning to complete the Denali program in the 9 weeks leading up to the trip and want to fit in the Backcountry Ski prep course in Nov/December in preparation to spend weekends in January/February working on my skiing (mostly backcountry, some lift assisted to improve downhill technique). I have some mountaineering/backpacking plans for the rest of the summer season in the Pacific Northwest but need to adapt based on conditions/weather in places so not training for anything in particular. My current base fitness is sufficient for any of those trips so trying to just do some in-season maintenance right now.

I’m looking for some assistance in how to fill in the rest of the time – both throughout the rest of this summer season and into the fall and spring. The Greek Heroine packages are climbing gym dependent and I’m assuming I won’t have access to that for awhile- is there a modification on those for limited equipment, or are the gym closure plans the way to go?

I have a sandbag, 15# DBs, 12″ box, 18″ box, and a pull up bar. Can add more KBs/DBs as needed.

I’ve been doing weekend trips since trails opened up again in Mid May – alternating between hikes (approx 10-12mi, 4000′ gain) and 2-3 day glacier climbs on the Cascade volcanoes – mostly depending on weather and conditions. I’ve been doing summer cascade climbs for the last 6 years and not trying to push my abilities this summer so sticking to the standard routes. Probably taking the season off from trad climbing. My endurance feels good, but my legs have been feeling really fatigued after the overnight trips with a 40# pack so I want to make loaded training a priority going into this next season.

Basically trying to maintain what I can this summer and then be really well prepared for Logan.

Thanks Rob

ANSWER

I’d recommend you take Monday’s off to recover from the weekend stuff, and take Friday’s off to rest for the weekend stuff.

I’d recommend the Monday, Tuesday and Thursday sessions from the Gym Closure II Training Plan on the Tuesday, Wednesday and Thursday of your training week.

You’ll need to build a 45+ backpack.

Watch over training and recovery. Your mid-week training should not impact your weekend movement (the real thing) because of soreness and/or fatigue. Take more rest, cut down the sessions, etc. so you are fresh for your mountain days.

Do this through the summer, then check back in as you move into the Fall.

– Rob


QUESTION

I am 20 years old, an elite obstacle course racer (OCR) from Denmark. I am looking at one of your programs for building mass as a start, but don’t know which to choose – The idea is to move up to one of your SF selection/preparation programs, when i believe my physique is optimal – just need to get a bit bigger 🙂

I’ll be starting danish military basic duty in august 2020, and if its “fun” i’ll try out for our maritime SF branch – therefore i should start training specifically already. But im two years from of my earliest idea of trying out for that – so lots of time to train yet.

For the past three-four years i’ve been doing sport-specific training – so naturally i’m still a bit to the skinny side since OCR is mostly running/calistechnics.

So for overall physique improvement – what should i choose?

And is it possible to keep my running plan along side it? – as long as it doesnt affect building/gains? (i only run between 65-80km a week atm)

ANSWER

I’d recommend the Big 3 + 5-Mile Run Training Plan to build basic strength while keeping improving/maintaining your running fitness.

– Rob


QUESTION

I completed my Session 1 assessments for the bodyweight foundation program. My lower body and aerobic fitness is good (45 squats and lunges, a 10-min 1.5 mile run), but as expected, my core and upper body strength are low (3 pull ups, 5 dips, 3 pull up heel taps).

Should I modify these low-rep exercises? 40% and 60% of 3 reps are both small amounts. Perhaps I need to reassess my fitness using modified exercises (horizontal pull ups, chair dips, etc).

ANSWER

Stick with the programming – let’s see the improvement with the Week 3, re-assessment.

– Rob

QUESTION

I am reaching out regarding your 6 week GoRuck training program.  I used it for about 4 weeks, but the volume of rucking kind of beat up my old knees after week 4 and I needed to take a week off.  I wanted to see if you could customize a plan that has maybe 2 days a week of rucking and then a lot of vested or ruck wearing lower resistance cardio mixed with CrossFitesque strength training.  I have until the DC Heavy on 9/11 to train and have access to basically any CrossFit equipment, including assault bikes, Rowers, and a ski erg, 1000s of pounds of weight in KB, DB, Barbell, sandbags and D balls.  I am happy to pay for this custom program obviously.  Thanks!

ANSWER

Best to stick with the plan as it’s event-specific.

If not, I’d recommend Valor.

– Rob


QUESTION

I am starting the IBOLC preparation guide. I am in the second day and I couldn’t finish the mini leg blaster after the 5miler. The quarantine in Puerto Rico was pretty strict and I’m trying to get back into shape for my ibolc in september 10. Should I continue with the next day o try to repeat it from the start next week?

I’m also crosstraining with boxing, that probably influences too.

ANSWER

Stick with the programming but modify/take extra rest as needed.

– Rob


QUESTION

I’m a former Enlisted Marine who’s been out for close to 8 years now. I haven’t done much PT in my years at college and I’m prepping to go back in to the Army Reserve as a Chaplain. I know with current guidance the APFT is still valid until FY22 due to the ‘Rona.

My question is this: Should I do the APFT plan in order to prep to take an APFT upon commission as a Chaplain (since I was prior service) or should I do the ACFT plan since that’s the goal the Army is moving to? Any advice would be appreciated. Thanks!

ANSWER

First thing first … APFT Training Plan.

– Rob

QUESTION

I imagine you’ve had this question before but I wasn’t able to find an answer in the FAQs/Q&As. I’ve noticed that in some of your military plans (Virtue/Greek Hero series) there isn’t much direct work done on push-ups or pull-ups, and while some plans (eg Achilles) program lots of direct pushing/pulling work, others don’t have any of these moves for the entire 7 weeks.

Do you find that athletes maintain their push-up/pull-up numbers for the duration of these blocks? If not, would you recommend tacking on your Grease the Groove plan or some other MTI calisthenic improvement plan to the Virtue or Greek Hero plans? Thanks in advance.

ANSWER

Quick is there’s no reason to continuously maintain push up and pull up numbers. Rarely is a fitness test or selection where these events be tested a surprise – which means athletes have time directly prior to the event to train specifically. So, for example the current Army Test -the APFT – where push ups and sit ups are tested … instead of training these constantly, we recommend the 6-7 weeks directly before the test the athletes drop out of our Base fitness programming (Virtue, Greek Series plans, Operator Sessions, etc.) and complete the APFT Training Plan directly before their schedule APFT. Then after the test, drop back into the Base fitness programming, which is more mission-direct for their real-world jobs.

– Rob


QUESTION

I tend to be a bit of a planner so my only question for you is what a good progression from the body weight foundation course might be.

For a bit of background: besides carrying my toddler everywhere and serving as a human jungle gym, my main exercise is running (both marathon and half-marathon distance). The body weight foundation course looked like a good way to finally add in strength and overall core work. If I want to do more strength work without sacrificing too much on my long distance training, what plan do you think best follows my current one?

ANSWER

Next?

Big 3 + 5 Mile Run Training Plan.

If you don’t have gym access, do the Gym Closure II Training Plan.

– Rob


QUESTION

I am in the Army and looking for a new program to start. I currently do CrossFit, but have lately been feeling burnt out. I wanted to get back to a strength program but still keep some aspects of CrossFit in the program. I also want to run 2-3 times a week and get my run time under 14:15 for the 2 mile. What program do you recommend?

Thanks!!

ANSWER

I’d recommend the Big 3 + 2 Mile Run Training Plan.

– Rob


QUESTION

Just recently purchased the monthly subscription and was hoping to get some advice on where to start. A little background on me, I’m in the Army, sports background to most recently include CrossFit. No specific goal in mind, just looking to get stronger, better endurance, be able to max ACFT and crush rucks. Any advice would be greatly appreciated. Looking forward to hearing from you and that you for your time.

ANSWER

I’m assuming your fit and would recommend starting with Hector – the first plan in our Greek Hero Series for full time infantry/SOF. Strength, endurance (ruck/run), work capacity, chassis integrity (core) and tactical agility.

– Rob


QUESTION

I have been using the SWAT selection plan and have been enjoying. If I have more time until selection, can I use the plan several times until then?

ANSWER

Better not to — our selection programs are intense, and could lead to overtraining.

Complete it now, then drop into the plans/order in the Gun Maker Packet for full time SWAT/SRT, then repeat the SWAT Selection Plan directly before your selection.

– Rob

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Arete 8.13.20

Military / National Security / Foreign Policy

Space Force launches third GPS III satellite, Air Force Times
Despite pandemic, Air Force continues long-range Bomber Task Force missions in Europe, Air Force Times
Trump approves plan to withdraw 9,500 US troops from Germany, BBC News
Congress moves to block Trump’s Germany troop withdrawal plans, Defense News
Pentagon to increase control over nuclear weapons funding under Senate proposal, Defense News
China Becoming Concern for U.S. Commanders in Europe, defense.gov
Proposals would make extremist activity a military crime, create DOD oversight office for racial issues, Military Times
Unmanned, Lethal, and Organic: The Future of Air Support for Ground Combat Forces, Modern War Institute

 

Homeland Security / First Responder / Wildland Fire

What do Firefighting Ability Tests Tell Us About Firefighter Physical Fitness? A Systematic Review of the Current Evidence, Journal of Strength and Conditioning
10,000 officers respond to policing poll: Only 7% would recommend becoming a cop, PoliceOne Daily News
Should Cops Get ‘Qualified Immunity’? Hoover Institution
8 tactics to prevent or survive gunfire at a demonstration, PoliceOne Daily News
1,200 extra Chicago cops to be deployed over July 4 weekend, PoliceOne Daily News
Annual National Fallen Firefighters Memorial Weekend postponed due to pandemic, FireRescue 1 Daily News

 

Mountain

5 Ways To Improve: Jackson Hole Mountain Resort, Unofficial Networks
Unsent: 100 Free Replacement Route Names, Climbing Magazine
Uncut: Anak Verhoeven Makes the First Ascent of Belgium’s Hardest Route, Climbing Magazine
The 18 New Rules of Camping, Outside
Become a Better Skier Through Rock Climbing This Summer, POWDER Magazine
How A Girl From A Remote Nepali Village Became a World-Class Trail Runner | The Way Of The Wildcard, Red Bull

 

Fitness / Health / Nutrition

How We Get Stronger, NYT
Reexamining the Mythology of the Tarahumara Runners, Outside Magazine
Measuring Ketones: What, When, Why, and How, Mark’s Daily Apple
15 Lessons Learned for Lifters From the Great Lockdown, Breaking Muscle
Effect of Ibuprofen on Muscle, Hematological and Renal Function, Hydric Balance, Pain, and Performance During Intense Long-Distance Running, Journal of Strength and Conditioning
Carolyn Parker Shares Lessons from 25 Years of Breaking Trail for Female Athletes and Coaches, Uphill Athlete
Running Tracks and GPS Watches, Uphill Athlete
We Can No Longer Take Breathing for Granted, Outside Magazine

 

Interesting

No one wants to go back to lockdown. Is there a middle ground for containing Covid-19?, STAT
Geologists identify deep-earth structures that may signal hidden metal lodes, Science Daily
Marine training may take more mental than physical grit, Science Daily
The Tour de France Goes Virtual, Outside Magazine
Unemployment rate is higher than officially recorded, more so for women and certain other groups, Fact Tank
PETA wants the Air Force Academy to stop using live falcon mascots, Air Force Times
‘Chasing the virus’: How India’s largest slum overcame a pandemic, Al Jazeera

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Cultural Differences and Similarities of Military and Fire Service

 

By Charlie Bausman

The Fire Service is filled with military veterans. To give you a snapshot, my Captain was a USMC Artillery Forward Observer, my fellow firefighter was a Navy Corpsman in a Search and Rescue unit, and I was a USMC Infantry officer.

Perhaps it’s a testament to the kind of personality that’s attracted to high-risk jobs, or a desire to be part of a team again. Regardless, the Fire Service and Military share many traits, but also differ in several important ways.

When asked by military friends what the firefighter job is like, I generally explain that it’s incredibly similar, with 99% less bullshit. Below are some differences and similarities from my own experiences.

 

Personnel Management

The Marine Corps has high expectations for performance, standards, and discipline. It also tends to have very little trust in its junior enlisted levels, with Privates to Sergeants often micromanaged in every facet of their life. Get in trouble on or off duty, expect a NJP. I can’t properly explain how frustrating it was as a lieutenant to see young Marines get the book thrown at them for minor infractions that would effectively end their career.

In my experience in the Fire Service so far, each firefighter is treated as an adult. Know your job, accomplish the given task, take care of your gear. If you get in some kind of trouble, it’s resolved at the crew level 99% of the time.

 

Approach to Training

Workups in the military are affected by multiple variables. Large Scale Exercises (LSE) at the Division level, Regimental exercises, Battalion exercises, and certifying events to ensure a unit is ready to deploy only scratch the surface of requirements.

The nature of officer progression leads to fast-revolving rotations of battalion, regimental, and division commanders. Each wants to make his mark on the unit, and training events are planned accordingly.

Those factors (amongst others) lead to many days away from home under very harsh physical and environmental conditions. That’s part of the job, but I often questioned what we were doing during huge exercises that had little value for the ground level troopers. My close friend, who is now a Company Commander, said he has spent 75% of his workup in the field, away from home. This is before leaving for 6-9 months on deployment overseas. He has a newborn baby.

In the Fire Department, any time we are on shift, we are in a ‘deployed mindset’. You might get a fire or medical call at any moment. We dedicate time to training every shift. Sometimes it’s tough, physical work, and sometimes it’s a simple round table discussion. We’re not rushing through a work up to support multiple levels of command… we are sharpening skills and maintaining proficiency at the crew level. It’s a more common sense approach to training.

 

Career Advancement and Personnel Retention

Whether officer or enlisted, the military has an Up or Out policy. You’re generally in a billet for 1-2 years, before moving up to the next one. If you don’t promote on the approved timeline, you’re getting kicked out. The option to stay in a billet or at a certain rank simply doesn’t exist.

Personnel retention in the Marine Corps is notoriously low, partially due to some of the circumstances listed already. After each deployment, it seemed like we had a 50% turnover from guys getting out.

The Fire Service is the polar opposite. If you want to stay a back step firefighter for your entire career, you can. If you promote to an officer rank on a truck or engine, you could stay there for as long as you like. I saw an Instagram post the other day of an NYFD firefighter who retired after 35+ years riding in the back at the senior firefighter rank – think about the amount of knowledge that man has doing one job for his entire career.

Personnel retention is also very high. Guys might move from department to department once or twice over the course of a career, but I haven’t seen very many who get out of the fire service entirely.

 

Brotherhood of the Jobs

This is where both the military and fire service have much in common. The brotherhood developed through a dangerous job seems to be natural. It’s what I loved about the Marine Corps, and it’s what attracted me to the fire service.

In both careers, you spend a lot of time with your ‘co-workers’. You have like-minded individuals who know that the man or woman to your left and right have your back if things go wrong. You’re expected to work efficiently as a tight-knit crew to accomplish the mission.

I love my crew like I loved the Marines in my unit. It’s as simple as that.

 

Physical Fitness

This is where the Fire Service could use some work.

Fitness is a way of life in the military – if you’re weak and can’t get the job done, you better correct it or expect to be trained accordingly. Every branch of the military has some sort of high stakes annual fitness test. If you can’t pass it, you’re getting the boot.

The Fire Department I work for only had an entry-level fitness test. We’re allowed one hour a day for PT, but no direction is provided in terms of programming. Some firefighters are very fit, some are average, and some definitely fall into the category of unfit.

However, priority on physical fitness seems to be coming. It’s certainly a generational trend, but newer guys seem to put a much higher emphasis on training.

 

 

Joining the Fire Service was the best professional decision I’ve made. I enjoy the nature of the work, and I enjoy being part of a team. When I initially got out of the military, I missed certain aspects of it. Now, I’m grateful for the opportunities experiences in the military, but I don’t miss it.

 


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Mini Study: Strength Emphasis and Hybrid Programming Beat Endurance Emphasis to Improve Ruck Performance

By Rob Shaul

BLUF

This 5-week Mini-Study compared three programming methodologies to increase rucking speed.

Lab Rats were be broken into three groups. All groups performed a Strength Assessment, 6-Mile Ruck for Time @ 45 pounds, and 6-Mile Run Assessment during Week 1 of the mini-study, and repeated these assessments on Week 5 of the mini-study.

Each group performed different programming between the Week 1 and 5 assessment weeks.

  • Group A (Strength Emphasis) trained strength 3 days/week, and endurance 2 days/week.
  • Group B (Hybrid) trained strength 2 days/week and endurance 3 days/week.
  • Group C (Endurance Emphasis) trained strength 1 day/week and endurance, 4 days/week.

A total of 17 remote lab rats completed the programming.

At the study’s conclusion, the Strength Emphasis (Group A) and Hybrid (Group B) programming significantly outperformed the Endurance Emphasis programming (Group C) to improve rucking speed performance on a 6-mile ruck assessment wearing a 45-pound backpack.

BACKGROUND & STUDY DESIGN

In previous research, MTI tested the fitness attributes (Ruck Deep Dive 1) which most correlated to rucking performance, and after a 6-week training cycle (Ruck Deep Dive 2), which increase in fitness attribute correlated best to an increase in rucking performance.

This mini-study (Ruck Deep Dive 3), compared the effectiveness of three different programming methodologies to increase rucking speed: (1) Strength Emphasis Cycle, (2) Endurance Emphasis Cycle, and; (3) Hybrid Cycle (strength and endurance-trained nearly equal).

This MTI “Mini-Study” took 5 weeks.

Weeks 1 and 5 were be the same for all groups:

      • Monday: Relative Strength Assessment – 1RM Back Squat, 1RM Bench Press, Max Rep Pull Ups
      • Tuesday: Total Rest
      • Wednesday: 6 Mile Ruck for Time @ 45#
      • Thursday: Total Rest
      • Friday: 6 Mile Run for Time

Below was the Week 2-4 Daily Schedule for Group A (Strength)

      • Monday: Strength – Back Squat, Bench Press, Pull Ups
      • Tuesday: Ruck Intervals
      • Wednesday: Strength – Back Squat, Bench Press, Pull Ups
      • Thursday: Run Intervals
      • Friday: Strength – Back Squat, Bench Press, Pull Ups

Below was the Week 2-4 Daily Schedule for Group B (Hybrid)

      • Monday: Strength – Back Squat, Bench Press, Pull Ups
      • Tuesday: Ruck Intervals
      • Wednesday: Long Ruck or Run
      • Thursday: Strength – Back Squat, Bench Press, Pull Ups
      • Friday: Run Intervals

Below was the Week 2-4 Daily Schedule for Group C (Endurance)

      • Monday: Strength – Back Squat, Bench Press, Pull Ups
      • Tuesday: Ruck Intervals
      • Wednesday: Long Run
      • Thursday: Run Intervals
      • Friday: Long Ruck

Including the Week 1 (pre) and 5 (post) assessments, here is the total session type breakdown per Group:

 

RESULTS & DISCUSSION

Below are the mini-study results:

 

Post-cycle ruck speed improvement for the Strength (A) and Hybrid (B) groups were 2-3x better than the Endurance group (C).

Overall, the Strength Group (A) improved its ruck speed by 8.5%, and the Hybrid Group (B) improved by 9.4%, while the Endurance Group (C) improved by just 3.2%.

These results were surprising. In past mini-studies, we’ve found a correlation between strength and rucking performance, but also between size and rucking performance. Because larger athletes also tend to be stronger, it makes sense that body size has a strong correlation to rucking performance. A 200-pound athlete rucking with 50-pounds is carrying 25% of his bodyweight, while a 150-pound athlete carrying the same 50-pound load, is moving with 33% of his bodyweight. It makes sense that the larger athlete would move faster.

However, that is just a one-time snapshot of rucking performance. With this study, we wanted to identify the type of programming that most improved rucking speed performance.

Going in, we hypothesized that the Endurance Emphasis Group (C) would see the most improvement in rucking performance. Rucking is certainly different than unloaded running because of the load, and as a result, demands more strength. However, we still consider rucking primarily an endurance activity.

But this was not the outcome. While the difference in rucking speed improvement between the Strength (A) and Hybrid (B) groups was not significant (just 1%), both groups significantly outperformed the Endurance Emphasis Group (C).

The lab rat attrition in this mini-study was significant. Each Group began the study with 14 lab rats. Group A finished with just 4, Group B finished with 7 and Group C finished with 6. These low subject numbers certainly could have affected the results.

However, despite this attrition and the low total study subjects, the relatively poor ruck speed improvement performance of the endurance group is significant and enough for us to conclude that Strength and/or Hybrid Programming outperforms endurance emphasis to improve ruck speed performance.

On the surface, you might assume that because the Strength (A) and Hybrid (B) groups trained more strength, they would have had more strength improvement and that this increase in strength would account for the greater improvement in rucking speed.

But this was not the case. As seen below, the strength improvements of the Endurance (Group C) lab rats was nearly equal to that of the Strength and Hybrid Groups:

If Group A and B’s increase in strength cannot account for their greater improvement in rucking speed over Group C, how can it be explained?

We’re not sure, but perhaps by total volume and the idea that the much greater endurance work completed by Group C was more fatiguing than the gym-based strength work by Groups A and B. Therefore, the Group C lab rats did not enjoy as much recovery, and as a result, their rucking speed did not improve as much.

But this is just a guess, and what is important is that Strength emphasis or Hybrid programming work better to improve rucking speed than endurance emphasis programming.

 

NEXT STEPS

Because the ruck improvement results for Strength (A) and Hybrid (B) programming were nearly identical, there is room for another mini-study comparing just these two programming approaches. Until then, we’ll work to focus on Hybrid programming for ruck performance in all future ruck speed new programming and updates.

 

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

 

 


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What the Mountains Taught Me about Combat Flying

By Anonymous

I have long disliked the term “peakbagging.” I feel like the implication that a person is capable of “bagging” a mountain’s summit is naïve bordering on irresponsible. If the mountain wanted to throw you off, it would throw you off. If it wanted you dead, it would kill you. It is for this reason that climbers, mountaineers and alpinists the world over who aspire to great feats are required to exercise immense discipline; in their physical preparation, in their gaining knowledge and in their acquiring and perfecting of skills that will allow them safe passage in high altitudes or, as required, pull them back out when everything goes to hell.

But we live in an age where a person can pay another, who has put in that effort, to schlep them up a mountain like a bag of meat. They take their picture at the top, get carried back down the mountain, and then triumphantly tell the social media world about their “accomplishment.” But such a person has as much claim to the title of “mountaineer” as I had to the title “pilot” during my first flight in the skies above the green carpet of Fort Rucker, AL, and its surrounding woodlands.

I remember the first time that I climbed a mountain for no other reason than the joy of standing at the top. It involved nothing more technically difficult then some scrambles over scree fields and up a few gnarly boulders. Having grown up in Utah, I was familiar enough with moving in the mountains to have no issue with the obstacles I faced but unfamiliar enough with the intricacies of mountaineering to be not even remotely capable of doing anything more difficult. At least not safely.

Over a decade later, the sensation of my first flight in the TH-67 Creek was much the same. I’d been attending classes to have some rough concept of how the whole thing worked – the aircraft itself, aerodynamic processes and principals of flight, move this to do that, etc. My instructor pilot gave me the controls for the first time and I thrilled at my fortune, but was capable of doing no more than maintain forward flight (with airspeed). Had I been asked even to land the aircraft, I wouldn’t have been able to do it. Not at that moment.

Though unconnected in specific substance, the experiences I had in the mountains in the ten-plus years between these two events prepared me for my development as a combat pilot in one of history’s most advanced war machines. The discipline the mountains require, the caution they demand and the controlled risk that is necessary to enjoy them to their fullest are all traits that translate directly into flying a combat aircraft in a war zone. For just like the mountains, combat flying will eat the person alive who takes a lackadaisical approach to it.

There are those climbers that people watch in documentaries or YouTube videos that draw responses of, “Do they have a death wish?” or something similar thereto. In some cases, certainly, the individuals in question are taking risks well beyond their training and skill level. But for the 97% of climbers and mountaineers who are serious about their trade, every single step of the process of moving vertically is very calculated and very controlled, though, naturally, Murphy occasionally steps in. These people have no wish to die, quite the opposite, they are driven by their desire to live. So they train and hone their abilities so that the edge of what’s possible is continually a moving horizon, not a wall that they can’t overcome. So that they can go higher and further while still being as safe as possible.

This is certainly how I approached the sport. I love life and intend to live a long one. But I was also not built to spend my life on a putting green or watching other people’s lives on TV. So I trained. I worked at improving my own abilities. I had to take calculated risks to improve my abilities and confidence so that when Murphy attempted to become the narrator, I could fight back. For one who never takes any measure of risk will be utterly unable to react appropriately or effectively in moments where things are not going right. And then, when I went into the mountains to test myself, I always did everything I could to be as safe as possible while also challenging myself and my limits.

And I found bliss. In the triumphs and in the abysmal failures. I took note of what went right and what went wrong, and then I adapted my training regimen accordingly. And now, by the same processes, the same concepts, the same desire to make myself as ready for every situation as I can be, I fly the AH-64D Apache into combat. With the lessons and experience the mountains taught me.

The author is an aspiring mountaineer and Apache Pilot, currently serving downrange.

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Arete 8.6.20

Military / National Security / Foreign Policy

Retired Air Force pilot becomes first civilian to solo in U-2 spy plane, War is Boring
Brown takes Air Force reins, becomes first Black military service chief, Stars and Stripes
Poland Agrees To Pay Almost All Costs of US Troop Presence, Breaking Defense
Sending Special Operations Forces into the Great-Power Competition, Small Wars Journal
What we know about the massive explosion in Beirut that killed at least 100, injured thousands, War is Boring
TikTok Represents a Massive National Security Risk for U.S. | Klon Kitchen on Newsy, The Heritage Foundation
Special Operations Command to buy inflatable satellite antennas, Defense News

Homeland Security / First Responder / Wildland Fire

Can America Weaken the Russia-Iran Axis? The RAND Blog
Does America need to invest more in science? 5 charts to consider. American Enterprise Institute
Ga. governor signs new law to protect police, Police1 Daily News
New York Attorney General is now suing to dissolve NRA after 18-month investigation, Law Enforcement Today
CAL FIRE introduces firefighting hand crews staffed by civilians, Wildfire Today
Extreme ownership in the fire service: A key to firefighter success, FireRescue1 Daily News
Federal firefighter asks for six specific reforms, Wildfire Today
Investigators say the Apple Fire was caused by a vehicle, Wildfire Today

 

Mountain

Hiking the Tallest Peak in Morocco, The Outbound Collective Journal
There is an Actual Mountaineering Expedition Taking Place in Pakistan, The Adventure Blog
The Great American Outdoors Act has become law, SNEWS
This Badlands Race Isn’t Canceled, REI Co-op Journal
A High Route Across The Wind River Range, semi-rad.com
Video: Should You Use Trekking Poles When Hiking? The Adventure Blog
Kate Courtney’s Guide to Mountain Biking in NorCal, Outside Magazine
Look local: Make the most of your ski season by staying close to home, FREESKIER


Fitness / Health / Nutrition

Placebos prove powerful even when people know they’re taking one, Science Daily
The Enduring Appeal of the Fastest Known Time, Outside Magazine
Can a Physically Taxing Job Be Bad for Our Brains? NYT
Aerobic exercise could have the final say on fatty livers, Fitness News
What Exercise Authorities Don’t Tell You About Optimal Duration, NutritionFacts.org
What Is Low Carb Flu, or Keto Flu? And Ways to Beat It, Mark’s Daily Apple
Scientists discover the switch that makes human brown fat burn energy, Fitness News
The Pros and Cons of Training to Failure, Breaking Muscle

 

Interesting

The Pace Of Play Has Never Been Faster In The WNBA, FiveThirtyEight
Robotic Spy Bear Tries To Blend In With Alaskan Grizzlies, Unofficial Networks
4 Easy Ways to Get Started on a Zero Waste Lifestyle at Home, The Outbound Collective Journal
Redwood National Park Is Straight Out of ‘Star Wars’, Outside Magazine
Toddler Climbs 10,000-foot Plz Badile In ‘Family Outing’, Adventure Journal
‘See you in court’: ACLU files nearly 400 cases versus Trump, In Homeland Security
Bargaining with the devil to avoid hell? Negotiations with criminal groups in Latin America and the Caribbean, Brooking Topics
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Mini Study: Biking Has Little Transfer to Uphill Movement Under Load

By Rob Shaul

 

BLUF

This 3.5-week Mini-Study investigated the transfer of biking/cycling/spinning to uphill movement under load. Anecdotally we have heard that biking/spinning improved uphill movement, and designed this mini-study to test this theory.

Remote, volunteer athletes were divided into two groups, A and B. At the beginning of the cycle, both groups completed a 30 minute step up assessment for reps wearing a 35 pound backpack.

Over the next three weeks, Group A completed a time-based step up effort wearing a 35-pound backpack,  twice per week. Group B completed a time-based cycling/biking or spinning effort, twice per week. At the end of the three week period, both groups re-assessed the 30-minute step up effort.

Group A’s average improvement was 18.1%. Group B’s average assessment was 6.26%.

The results question the effectiveness of biking/spinning to improve uphill movement under load, and reinforce the power of sport-specific training to improve sport-specific fitness.

BACKGROUND & STUDY DESIGN

Anecdotally, we’ve read that biking/spinning can improve uphill movement under load, but we’ve never tested this.

In our experience, the best way to improve a specific fitness attribute is to simply train that attribute. So, the best way to improve uphill hiking under load is to hike uphill with a loaded pack.

However, we are interested to see if other modes can transfer. In some cases, weather, geography, injury and/or equipment restrictions can limit an athlete’s ability to hike uphill or do step ups in the gym. Having an alternative training mode that has good transfer to loaded uphill hiking gives us and our athletes another tool in the toolbox to work with.

We advertised for remote Lab Rats via our weekly newsletter, and ultimately 28 volunteered and were randomly broking into two groups, A and B.  Both groups completed an initial  max rep 30 Minute Max Rep Step Up effort wearing a 35# Backpack and using a 16-20″ bench or box.

Over the next three weeks, Group A (control group) completed a time based progression of 35-pound step ups two times per week at a moderate pace.

Group B (study group) completed a time-based progression of spinning or flat cycling two times per week at a moderate pace.

The time-based progression for each group was the same. For example, on the day Group A completed 35 minutes of step ups at a moderate pace, Group B completed 35 minutes of cycling/spinning at a moderate pace.

On the Monday of week 4, each Group re-assessed the 30-minute Max Rep Step Up effort we compared the results.

Lab Rats were able to complete these progressions on top or in addition to their regular current training, we just asked that for the duration of the study, they not complete any additional steps ups or cycling work (depending on your assigned group).

See the cycle details below:

 

RESULTS & DISCUSSION

Below are the mini-study results:

We had a greater attrition of Lab Rats from Group B than Group A. We lost just one Lab Rat to attrition from Group A, and lost six Lab Rats from Group B.

As well, in Group B we had one outlier in results, – Lisa – who experienced a 42.2% improvement in step ups at the second assessment. We assume much of this improvement is due to familiarity with step ups and knowing what to expect, so I decided to remove her data and average the results of the remaining athletes in Group B.

As well, I assume much of the assessment improvement which the Group B Lab Rats did see was also a result of familiarity with the assessment, and not a gain in step up assessment from cycling/spinning.

The results speak for themselves – by far, the best way to improve step up performance is to do step ups, and the transfer of cycling/spinning to step up performance is negligible.

As with all studies, there are some concerns with this study design. First, we used loaded step ups as a proxy for loaded uphill movement. Through over a decade of programming for mountain athletes we’ve proven that step ups have good transfer for loaded uphill movements – but they are not exactly the same, and if the assessment was an actual uphill movement assessment, the results may have been different.

NEXT STEPS

While this may seem like an obvious study result, the search for mode transfer is justified. In some cases, weather, geography, injury and/or equipment restrictions can limit an athlete’s ability to hike uphill or do step ups in the gym. Having an alternative training mode that has good transfer to loaded uphill hiking gives us and our athletes another tool in the toolbox to work with.

The same can be said of running, rucking, and other endurance modes.

 

Questions? Email coach@mtntactical.com
Comments? Please enter your comment below.

 

 

 


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