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

by Rob Shaul

By Rob Shaul, Founder

BLUF

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

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

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

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

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

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

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

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

Results

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

See the chart below:

Background

MTI’s strength and conditioning research is focused on delivering actionable results to improve mission-direct program design.

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

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

Mini-Study Design/Deployment

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

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

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

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

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

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

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

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

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

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

Results and Discussion

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

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

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

Next Steps?

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

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

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

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

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

 

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

 

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

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Arete 9.24.20

by Mintra Mattison

Military / National Security / Foreign Policy

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

 

Wildland Fire / Law Enforcement

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

 

Mountain

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

 

Fitness / Health / Nutrition

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

Interesting

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

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Q&A 9.24.20

by Mintra Mattison

QUESTION

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

Thank you for your time.

ANSWER

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

– Rob

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

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

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

My question on this study is twofold.

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

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

ANSWER

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

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

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

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

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

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

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

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

ANSWER

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

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

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

ANSWER

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

ANSWER

Complete the Phase II plan the 8 weeks directly before your Phase II selection. What I’d recommend is work through the CCT/PJ Packet, then replace the final plan in the packet with the Phase II plan.
After Phase II? – It depends on your schedule, but I’m not sure I’d have you re-complete the entire packet again. Rather, complete the Pirate Series Plans until your 8-9 weeks out from selection then complete the CCT/PJ Selection Prep plan directly before.
– Rob
QUESTION
With pools closed due to pandemic, what is best substitute for swimming? Rowing? Step-ups? I’ve seen you post equivalent distances between various forms of cardio. Ex: 500m row = 100m Swim = 400m run but what is step-up or biking equivalent? I don’t remember those being posted. Anyway, thanks for the programs you’ve built. I’ve bought multiple & ive seen results with every one I’ve bought.

ANSWER

Not sure – as we’ve never tested it, but I’d assume rowing – and likely do the same prescribed distance.
– Rob
QUESTION
Long term fan of you and your teams work, just looking for some training advice. I’m looking at a career change into law enforcement from Corrections and want to get into specific training and good shape for the change up. What order of programs do you recommend I start with?
Some info:
1. Current and recent training has been mainly focused on hypertrophy thus I’m 5’7” and 240 lbs. I’m a hefty unit and my cardio is garbage. I’m also 44 (not that that means anything to me, just FYI).
2. Whilst the LEO service I’m looking at joining doesn’t have overly difficult requirements I want to be the best I can be, simply from my own sense of professionalism. Test are a beep test, urban obs course (short, reasonably fast course) and some very easy calisthenics I would have to be dying not to pass.
Thanks for any direction you can give, cheers.

ANSWER

Whoa!! 5’7 and 240! – I’m 5’7″ and 155!! Your hips, knees, ankles and low back are all cursing you – esp. at 44.
Start with the 2-Mile Run Improvement Training Plan. This plan includes bodyweight strength work – and will get you away from the barbell and moving outside.
Follow it up with the plans/order in the Spirits Packet of plans, beginning with Whiskey. These are designed as day to day programming full-time LE Patrol/Detective.
Diet – If you’re packing fat in addition to muscle mass, fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
You’re bench press and bicep egos are going to take a hit … but your joints will thank you!
– Rob
QUESTION
I’ve been with this Police Department for 16 years.  Every year, we complete the standard Cooper Tests…..sit and reach, one minute max repetitions of push-ups, one minute max repetitions of sit-ups, and the mile and one-half timed run.  (Iowa has not adopted the newest Cooper Standards, but maintains the older standards.  I believe the new Cooper Standards did away with sit and reach and instituted a 200 meter sprint.)
For a few of those years, we made it a competition.  Your mile and one-half time in seconds, minus your sit and reach, push-ups and sit-ups..low score wins.  At that time, I was winning by fifty to one hundred points because no one could compete with me in the mile and one-half.  They might have ten or more push-ups/sit-ups on me, but when you’re 90 seconds to two minutes behind in the mile and one-half, it’s hard to make-up the difference.
However, I am now the third oldest in the department (51 yoa).  I might still be the fastest in the mile and one-half only because I’ve been averaging 30-40 miles of running per week this year.  My strength is abysmal. I can still do the standards for the male candidate in the 20-29 yoa age group for the sit and reach, push-ups and sit-ups, but the numbers  aren’t eye popping.  For example, the minimum sit-ups for the age group is 38 in a minute, and I can do 44.
I’d like to retain my title one last time…especially since these d**ks are starting to call me “gramps” and stuff like that.
Any suggestions?

ANSWER

Good luck! Nothing feels better than crushing 20 and 30 year old when you’re in your 50s!! (I’m 52…)
– Rob
QUESTION
I finished your CCT/PJ training packet in May. I shipped in June to begin the PJ pipeline but was medically DQed before Special Warfare Prep. I was tossed into a random AFSC, and I now have 2 years before I can cross train back into a Special Warfare career. Do you recommend that I complete the whole PJ training packet twice over the course of the 2 years? Or would you recommend going through a different packet?

ANSWER

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

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

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

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

ANSWER

Complete the TBS Plan of the packet now, then follow it up with the Plans from the Virtue Packet, starting with Humility, then 7 weeks prior to your class date, drop out of the virtue series, take one rest week and redo the TBS Training plan.
In regards to your flexibility issues, some athlete had success with some of the mobility stuff Kelly Starrett does, google him, there are tons of videos available.
– Mintra
QUESTION
I purchased the peak bagger plan after finding you through the article you wrote about the AFA for Outside. I live in the Four Corners region in Farmington NM and I’m planning on a few late summer peak bagging trips so this plan should be perfect. This winter I’m skiing for the first time in years. Which skiing plan should I do? How much equipment is required? Next year we have some Alpine climbing planned. Should I do the Alpine Rock pre season plan or the AFA plan? The plans look great, I’m just trying to stack them so I can achieve my goals over the next year.

ANSWER

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

ANSWER

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

ANSWER

357 has some pull ups and … but not in a focused way like the MTI Relative Strength Assessment Training Plan.
Gladiator is awesome, but pull ups aren’t a key component as the program is built around the Barbell Complex.
One way to do either program is to run it concurrently with MTI Pull Up/Push Up Grease the Groove Training Plan. You’d need to put up a hang board or pull up bar in your place of work, and you’d be doing pull ups all day.
– Rob
QUESTION
Just re upped my subscription to all your plans and I’m looking for a good swim improvement plan. I know you have one up already but the distances seem very out of my reach and I am a very novice swimmer. As it sits my max distance I can hit is about 3-4 laps (150-200 meters) at the base pool. What are your recommendations on a swim plan and tailoring your existing plans to better fit my current ability? I appreciate the help and feel free to reach out here or at my personal 520-979-7020 if you have any questions or advice!
PS. Just knocked out the push up pull up improvement plan and it’s super awesome to see positive results, I’m going to hit it again and see if I can squeeze some more reps out of it!
ANSWER
Best for you right now would be to swim 3-4 times a week and gradually add distance until you’re up to at least 500m comfortably.
I’d recommend adding 50m every two sessions … so do two at 200m, then 2 at 250m, then 2 at 300m, etc.
– Rob

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Arete 9.17.20

by Mintra Mattison

Military / National Security / Foreign Policy

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

 

Wildland Fire / Law Enforcement

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

 

Mountain

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

Fitness / Health / Nutrition

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

 

Interesting

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

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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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