My Definition of a “Great” Athlete

by Rob Shaul
Heisman Trophy Winner Reggie Bush was renown in the sports performance world for his incredible natural movement.

By Rob Shaul

My definition has consistently been “excellent movement in space.” I believe this is a natural, God-given skill you can’t teach or coach.

This definition has many biases.

First – it’s not related to fitness. I’ve seen many people who naturally can move well in space, yet are not fit.

Second – it’s not related to achievement. It’s possible to be at the top level in a sport, yet not move especially well. I’ve coached a 2-time Free Ski World Champion who won on technique, aggressiveness, strength, and consistency, but whose movement doing squats, sprints, or agility drills was nothing special.

Third – this definition pretty much excludes all endurance athletes. High-level endurance athletes share a couple of traits: (1) Genetically-gifted big aerobic engine (lungs/heart), and; (2) A high ability to suffer.

You can train the aerobic engine somewhat, but not to get to the highest levels. This type of potential comes from genetics. High-level endurance athletes in every discipline begin with much larger than average VO2 max than the rest of us. Training can improve its capacity, but it’s nearly impossible to start with naturally lower aerobic capacity and consistently reach a high level of endurance performance.

As well, in terms of movement in space, not taking away from the speed gains that come with excellent running, cycling, swimming, and rowing technique, the “movement in space” demands of an endurance athlete pale in comparison to those of an NFL defensive back, NBA shooting point guard, Olympic Diver, MLB shortstop or pro-soccer goalie.

I’ve worked with many professional mountain athletes, but honestly, the best natural athletes end up in team sports – that’s where the money is. Many of the best mountain athletes I’ve worked with had average collegiate athletic careers – a lot of soccer players, nordic skiers, rowers, etc. Good athletic movement for sure – but not “excellent” movement – not at a pro-level.

The same is true for the tactical athletes I’ve worked with. A few have had collegiate athletic careers, and some I’ve seen have “good” natural movement in space. But none I’ve worked with could have made it to the NFL, NBA, or MLS. They just weren’t given the excellent movement in space required.

I’ve only coached one, professional, team sport athlete – a franchise NHL hockey player. The player I worked with was 6′ 5″ tall, 250 pounds, and moved like a cougar. He wasn’t an especially hard worker in the gym, and when it came to pushing weight, he always pulled back and never reached. His natural athleticism made up for any deficiencies in fitness. His natural movement, especially for a guy that big, was amazing. I only worked with him for a few weeks in the summer.

Years ago I attended a mentorship at Athletes’ Performance (now Exos), and one of the instructors had been a semi-pro hockey player. Asked how come he quit hockey and moved into strength and conditioning he answered that one day at a try out he looked around and noticed he was working a lot harder than everyone else there to get through the drills. He realized he simply did not have the natural talent to ever make it to the highest level and decided to change plans while he could.

I’m not alone in my definition of athleticism. I read a biography a couple years ago on Alabama Head Football Coach, Nick Saban, and the “system” he’s deployed with all his teams. The author describes how Saban will see a football recruit visiting his facility and on the spot ask the recruit to do a few bodyweight squats. Saban will watch closely for smooth movement, where the feet are pointed (straight ahead, ideally), how flat the back is and how upright the chest. He’ll also look for any “catches” or hitches in movement the way up and down. If he sees any issues, the recruit’s chances of landing a scholarship at Alabama are put in jeopardy – no matter the recruit’s performance coming out of high school.

Saban believes he can teach work ethic, but can’t teach movement. As a result, he’ll give a scholarship to an underachieving, lazy, but excellent natural athlete, over a hard-working, over-achieving average natural athlete.

Life’s simply not fair, is it!

I realized the limitations of my own athleticism in 5th grade during our end-of-school-year “Field Day” events – three-legged races, etc. On event was a 400m relay, and my slow performance lost the event for my team. It turns out that being small and slow, are not ingredients for much athletic success beyond middle school. I got cut from the 10th-grade basketball team …

My definition of a “great” athlete doesn’t mean I can’t be in awe of average natural athletes (movement in space) who have big aerobic engines, know how to suffer, and excel at endurance.

Though I am in “awe” of these endurance monsters, I don’t like them very much.

One of the guides I coached early on took me for a one-day trad climb of a cool tower in the Tetons. Brian had previously been a national cyclist runner-up. While I’m personally a very slow runner, I’m pretty good at hiking uphill – or I thought I was.

Brian and I were working up this steep approach and I felt pretty cocky because I was able to keep up with him. Then he turned, smiled, and kicked it in. I struggled to keep up for about 10 minutes until I blew up … there was no way. I was completely put in my place as a poser and humbled forever. When we compared VO2 maxes later, his was 40% greater than mine.

Brian was overall, the best athlete I’ve worked with. Not only an elite-level endurance athlete, but he was also a beast in the gym with great (not excellent) movement. His gym nickname was “mutant.” Once I saw him on a whim, at 48 years old, L-sit climb and 18-foot rope up and down 3 times, no sweat.

I hate-admire guys like that …

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Q&A 7.16.20

by SSD

QUESTION

I stumbled across your website while searching for workouts to better prepare me for the Georgia Smoke Divers class. I am very impressed with how each of your training plans are geared towards a certain discipline or an athletes needs. I’ve been a fireman for 7 years and consider myself to be in decent shape. I workout and maintain a healthy diet. But as you know training for something as intense as smoke divers requires a new level of commitment and training. I am interested in your program but I’m curious about a few things. The first is the timing….the Georgia Smoke Divers class that I’m attempting to qualify for is being held in November this year. Signups will open this week more than likely and the qualification test will be held sometime in September. So given the amount of time until the qualification and then the class, when would you recommend beginning this plan? And what to do leading up to this?
For about the past month or so I’ve been doing the workouts that they suggest on their website. Mainly running and calisthenics with a few gym days.
Thanks for any advice that you can provide and thank you for putting together the training programs that are tailored to these specifics needs.

ANSWER

I’d recommend doing the Smoke Diver Plan now, then dropping in to the plans/order in the Big Cat Series, then re-completing the Smoke Diver Plan directly before your course in November.
– Rob

QUESTION

My wife is seriously considering the Navy’s Aviation Search and Rescue pipeline and I was wondering which package would be the most benificial to her. Thanks for your help

ANSWER

It somewhat depends how far away she is from the course ….
Right now I’d recommend she begin with the US Navy PST Training Plan for basic fitness, then, assuming she knows her way around a swimming pool, following it up with the USCG Rescue Swimmer Course Training Plan and completing it before basic.
If, after basic, she has the time and liberty, re-completing the Rescue Swimmer plan directly before her course.
– Rob

QUESTION

Hey so I have a question which I assume is fairly common. My unit does fairly heavy PT however I want to prepare for a SOF selection and out PT doesn’t really translate to that. How could I incorporate your programs into my already fairly rigorous PT program? Thank you!

ANSWER

No good answer for this. Best would be to ask your unit to give you the liberty to train on our own for selection and skip PT. If not, you’ll have to do 2-a-days and manage the best you can. You can look for redundancy in your Unit PT and our programming, and avoid it as you go along.
– Rob

QUESTION

I have 11 weeks until my 50k Trail Run on September 5th.  Would you recommend I start at week one of the 50k training plan and just move my taper week up or should I start on week two?

ANSWER

Start at week 1, and skip week 11, finishing week 12 the week before your race.
Good luck!
– Rob

QUESTION

I had few questions about the single limb strength routine.  Are the kettlebell swings alternating sides or 1 side at a time?  What’s a good substitute for the rope climb as I don’t have a rope to climb.  Thanks,

ANSWER

The swings are 2 hands.
3x Tarzan Pull Ups as a sub for the Rope Climb.
– Rob

QUESTION

I’m looking forward to training the law enforcement training plans however I’m unsure where to start with all the options. Any advice would be helpful.  I’m currently an officer. My current fitness needs improvement. I’ll follow a plan for a bit but it wanes pretty quickly. I’ve built a full home gym and have access to pretty much everything but a rower.

ANSWER

Then move to the plans/order in the Spirits Packet of plans which are designed as day to day training for full time LE Patrol/Detectives. These plans concurrently train strength, work capacity, short endurance, chassis integrity (core), upper body hypertrophy (mass), and tactical agility. Start with Whiskey.
– Rob

QUESTION

Your day to day programming whether it’s the country singer packet, big cat, or greek hero series is amazing. But I’m curious about something. When following your day to day programming (whichever one) how would you add hiking 14ers into that? The programming can be intense and the rest days are needed so I’m curious on if you would replace a day with a 14er hike..or what exactly you’d do. I’ve been thinking about summiting all 58 colorado 14ers.

ANSWER

In general, fitness training should not interfere with mountain missions/objectives. What that means is when you start knocking out 14ers, being rested for and recovering from these objectives take precedence over gym-based fitness.
My guess given snow melt, is you’ll be able to start hammering out the 14’s at the end of July.
Now I’d recommend you drop out of Base programming and complete the Alpine Running Training Plan. This plan will sport-specifically prepare you for your 14ers.
When you start your 14ers, assuming you’re doing these on weekends, I’d recommend taking Fridays and Monday’s off as total rest. Friday so your rested for your climb. Monday so you can recover.
T/W/Th? – Tue + Thur – short gym-based sessions that focus on chassis integrity and strength. Look at the Monday/Wednesday sessions from “Leather” under the daily operator sessions. These are perfect.
Wednesday – I’d recommend a 5-8 mile, easy paced trail run.
So here would be your weekly schedule:
Mon – Rest
Tues – Gym Strength/Chassis Integrity (40 minute session)
Wed – Easy Trail Run
Thur – Tues – Gym Strength/Chassis Integrity (40 minute session)
Fri – Rest
Sat/Sun – 14’ers.
– Rob

QUESTION

Hello my ultimate goal is to be able to become a ranger, however i’m honestly in shitty physical condition i was wondering if i should start with apft training and then move onto rasp 1 and 2. Should i even do apft training plan or increase my running times and pushups and situps rep. currently im able to do 35 pushups and about 60 situps however my running is complete shit. Should i come back to this program once i’m able to do it and what reps and what time would you recommend that i would be able to run before i start apft. Thank you very much

ANSWER

The run program in the APFT automatically scales to your incoming fitness – so no need to wait. I’d recommend starting with the APFT Training Plan.
– Rob

QUESTION

I’ve just started the body weight foundation program and it’s working fine,
I just commissioned as a 2lt in the army and looking for ways to stay fit during this pandemic/quarantine.
My question is, after this six week program, what other program would you recommend?
I’m getting ready for Chemical Basic Officer Leaders Course and Airborne school.

ANSWER

Humility – it requires a 60# sandbag, 25# weight vest or your IBA, and a  pair of 25# dumbbells.
– Rob

QUESTION

What’s your hardest bodyweight program? To get really good at push ups, flutter kicks, Pull ups, smokings that will happen in selections such as ASFAB or RASP.

ANSWER

I’d recommend our RASP 1&2 Training Plan to prepare specifically for RASP.
If you want to do a bodyweight plan, I’d recommend Bodyweight Foundation – replace the EOs in the plan with flutter kicks if you expect to face those at your course.
– Rob

QUESTION

I am wondering if I can incorporate APFT strength endurance sessions into the Big 24 program. I will leave for basic training around august and I need to boost my pushups and situps. Should I just wait and add more APFT work as I get closer to shipping or can I add some in addition to max strength work? Thanks for your programming so far. I dropped 2 minutes off my 2 mile time (11:21), increased my bench so far to 180, and feel like an overall stronger and more capable athlete.

ANSWER

Not into Big 24 and make your progressions. Big 24 is too intense.
Best would be to drop out of Big 24 and drop into a multi-modal military plan that uses bodyweight for it’s strength programming. I’d recommend Achilles.
– Rob

QUESTION

I started with military on ramp because that’s what I know being prior service but I was curious if there was a better program to get a base general level of fitness to progress into a stronger leaner form. Also, what would you recommend as a year-long plan of plans to get to a stronger leaner form?

ANSWER

“Stronger leaner form” – are two things. Strength is different than lean. You can get really strong and still be fat.
90% of leanness/bodyfat is diet related. Fix your diet, and you’ll lean up no matter what programming you’re completing. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Military OnRamp is a great place to start any MTI programming. First two weeks are bodyweight – then you’ll move to lifting.
After Military OnRamp I’d recommend our Country Singer Packet of plans which concurrently train strength, work capacity, endurance and chassis integrity (core). Start with Johnny.
If you’re interested just in looks and not concerned with work capacity and endurance, I’d recommend the Ultimate Meathead Cycle after Military OnRamp – which trains upper body hypertrophy (mass) and lower body strength.
– Rob

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Q&A 7.9.20

by SSD

QUESTION

I was subscribed to MTI when I was in the military doing military programs and have since unsubscribed since leaving the military. I saw great results from the programs I was using and would like to subscribe again but I don’t see any boxing specific programs, is there anything I could use in place of a boxing specific program or is there any chance of that program being created in the future?

ANSWER

Sorry – I don’t have a boxing-specific training plan. Closest we’d have would be a BJJ Plan.
No current plans to build one – I simply am not familiar enough with the specifics of the sport.
– Rob

QUESTION

I’ve recently started your run improvement programming and my second strength session absolutely destroyed my legs to the point where I had a very hard time walking. What do you recommend for recover?

ANSWER

Soreness decreases as fitness increases. There’s no shortcut .
Options:
– Stick with the program as prescribed and do your best. Most accommodate in a couple weeks.
– Take an extra day off
– cut the prescribed rounds of the leg blaster progression in half.
– Rob

QUESTION

For the times provided by the run calculator, if I’m able to run the prescribed interval set quicker than the time prescribed on that set should I try to do so or should I focus on staying within those time frame provided?

If I should stay within the time frame, for personal knowledge and understanding, why that instead of completing the interval quicker? Thanks.

ANSWER

These should be hard … so either you didn’t run your best assessment (which would make these easier since they are base on your assessment results) or misread the calculator. But regardless, don’t slow down on the threshold intervals … if you can run them faster than prescribed, do so.
– Rob

QUESTION

I just had a question regarding the Big 24 training plan mentioned above in the subject. First off I am currently a squad leader in the Army Infantry and was wondering if running in the morning and or doing calisthenics on top of doing the sessions in this plan would be too much or overdoing it and would result in me injuring my self and doing more harm than good. Would there be room to change stuff around in the schedule if it is too much?

ANSWER

Others have completed Big 24 as a 2-a-day with their Army PT.
– Rob

QUESTION

I want to join swat within the next year so I want a plan that will not only get me in shape and ready for swat school and swat PFT but a plan that will help me excel in the physical fitness portion of this endeavor. I want to go in there and be in superior shape then the guys that are already part of swat. I humbly ask for your guidance and expertise in this area in order to accomplish the mentioned goals, thank you.

ANSWER

Now – complete the SWAT Selection Training Plan. 
Then …. drop into the plans/order in the Gun Maker Packet – these are specifically designed as day to day programming for full time SWAT/SRT, then ….
Re-do the SWAT Selection Training Plan the 7 weeks directly before selection.
– Rob

QUESTION

I am a longtime fan of both your training plans and articles (your failure resume really impressed me as it takes quite a bit of ownership for someone to admit their mistakes particularly in public.) I have used Rat 6/357 Strength and various others over the years to stay in shape in the Marine Corps and am currently using your Big 3 + Running program. Anyway, long story short I am thinking about competing in the USA Bobsled Combine this summer and figured who better to ask to help me come up with a training program than you. The combine consists of sprints (0-15 meters, 0-30 meters, 0-45 meters and 30-45 meter on the “fly”), as well as a shot toss and and a broad jump both for distance. If a person succeeds at the combine they are invited to attend a training camp that consists of a 1RM power clean and a 3 RM Back squat . Is this something that you would consider writing a program for? I would happily pay whatever you think is appropriate. In either event thank you for all the awesome programming and the hours of strength training that you have created! Truly you have made me stronger.

ANSWER

Sorry – can’t help with this one.
The issue is the sport-specicificity of the short sprints. My guess is technique is huge with these and I have no experience with that type of track-specific technique or fitness coaching. My understanding is most those athletes come from high level track/sprint backgrounds.
– Rob

QUESTION

I’d like to start off by saying I have been training with MTI for about three years now and my fitness level far outshines my peers at all training I have attended. Currently, I am at IBOLC and looking to find a training program that fits the in and out of the field schedule I have while setting a strong foundation for Ranger School. Some weeks I will be in garrison and will be out by 1700 each day. Other weeks I will be in and out of the field or in the field all week. I always have weekends off. Any suggestions?

ANSWER

No easy answer for you here. For those attending Ranger immediately after IBOLC, I generally suggest they complete the Ranger School Plan prior to IBOLC, knowing the mixed up schedule – then do their best to maintain fitness at IBOLC.
In general, if you are attending Ranger directly after, the “crux” events at the first week are the strict push ups, the 5 mile run, and the long ruck. I’d look at our Ranger School Plan and as time permits, follow the programming focusing on those events.
If you’ve got time between IBOLC and Ranger, where you’ll be able to train specifically for Ranger, and now you’ve got gym access, I’d recommend the sessions in 357 Strength while in garrison.
– Rob

QUESTION

Can you suggest a course(s) for an ageing climber (60) considering a guided big mountain (Ama Dablam, Himalaya) in November? With only 5 months to train, the training factor will force my decision soon.
I’m not sure whether your Big Mountain program or Alpine Assessment or other choice would be best. Looking over the Alpine Assessmnet, I will need a ramp-up program. If I were to run 15km today, I would not manage within your time rankings.
A few facts on the climb:
  • 6812 meters (23,346) summit
  • All vertical sections use fixed rope with ascender pull (lots of upper body work)
  • Sustained steep climbing to summit
  • Rappel technique for descent
A few local crag climbs will be part of my plan, but I would mostly appreciate any suggestions or thoughts on your conditioning courses.

ANSWER

5 Months – 21 weeks. Here’s what I’d recommend:
Weeks.    Plan
1-7           Helen
8-11         Artimes
– Rob

QUESTION

Thanks for the great work at MTI. I have a question about concurrent training for urban firefighting and backcountry hunting.

I’m working my way through Jaguar and will continue through the rest of the Big Cat series.  I work at a 6-station full-time fire department running about 11,000 calls a year in a city of about 200,000.  I staff an engine and a USAR heavy unit.  I have found immediate translation from the training into structure fires in our area. Particularly in chassis integrity.

However, I’d like to also train for weekend-long backcountry hunting trips from sea-level to about 3,000 ft of elevation.  I’m hunting pig and mule deer in the central coast area of CA, so relatively  low elevation and low animal weight.  I am a regular hiker and spend a few weeks a year on wildland fires.

How would you suggest I incorporate some backcountry hunting work to hunt in August and September while continuing my base programming for urban fire?  For obvious reasons, the urban fire programming and its benefits are the priority.

Just saw your email about your personal hunting programming and loved it.  What are your thoughts?

ANSWER

The biggest bang for your buck would be to get in 1-3 hours vertical/week … loaded or unloaded vertical hike uphill and run down. You can do laps on shorter, steep hill, or do a longer effort on a tall hill. Not sure your terrain, but it’s not important.
For load – I use water so I can dump it at the top. Not sure your daypack size, but 24-32# (3-4 gallons should be all you need). Hike up, dump, run down, and repeat for a short hill. When I’ve done laps I’ve just keep extra gallons of water at the truck and made the transition quick.
If you get more than 2x/week to train for the hunt, add in a long trail run on day 3 …. 60-120 minutes.
– Rob

QUESTION

I was looking into your athlete subscription and had a quick question. I’m currently a Engineer PL with a background in MMA and weightlifting. Running track and cross country while I was younger I generally had no problem with endurance events, running 11min 2 miles and an 18min 5k. However, as I’ve gotten more muscle it’s definitely tapered off. Still can run 5mi under 40min and did a 2:37 on Sapper 12 Mile ruck but not where I’d like to be. My strength isn’t an issue. At 165 BW I’ve got a 410 Squat and 445 Deadlift but rucking I feel is my biggest Achilles heel since I’m a shorter guy. I plan on going to selection late next year or the year after but waS curious as to which program would be most conducive to addressing my weaknesses while still allowing me to do AM PT with my guys. I have no equipment limitations, nor do I mind large investments of time. In Hawaii, so ocean swims and beach runs/rucks are a viable option as well. Saw Selection program but wasn’t sure if that was the best avenue as I have plenty of time to prep. Ranger end of this year as well. Sorry for the long winded email.

ANSWER

It’s a little unclear from your note exactly what you’re looking for – A multi-modal program that includes rucking/running or a plan focused just on running or rucking?

Here are some options:

Multi-Modal, Day to Day: Plans/order in the Greek Hero packet of plans, beginning with Hector. These plans are designed as day-to-day training for military infantry/SOF and concurrently train strength, work capacity, chassis integrity, tactical agility and endurance (run/ruck). Another option would be Valor.
It’s too early to drop into a specific selection training plan until you know your schedule.
– Rob

QUESTION

I’m looking for my next challenge.
And after a long time. I want your advice.
I’m in great fit, I think I can handle these training programs.
sfod-d, basic recon v2, recon challenge, ruch based, devgru.
Can you please tell me about what each program puts emphasis on?
And which of them is the most hardest and intense?

ANSWER

Each of these plans is specific to that unit’s selection. Pls know that the Basic Recon Course Training and DEVGRU Plans require swimming pool access – which is difficult now.
I’d recommend the Ruck-Based Selection Training Plan, if you are indeed fit and up to a challenge.
– Rob

QUESTION

I’m looking for a beginning strength and conditioning plan for hiking, backpacking, and archery hunting.  I have visited your website and read a lot of the training plans, but I’m a bit confused as to where to start.
I’m late 40’s, in decent physical shape, with an old right knee injury that is sore from time to time so running and barbell squats are a no-no (rucking and adjustable dumbbells work well, though).  I lift weights with dumbbells 3-4 times per week.  For cardio, I have a GORUCK backpack that I use with 20 pounds twice per week on hikes ranging in length from 2-6 miles in varying terrain.  I recently started to learn how to shoot a compound bow, and look forward to hunting turkey, deer, antelope, and elk, in the near future (hopefully this season).  My diet is strict and clean with lean meat (mostly bison, ground turkey, wild fish), lots of vegetables, fruit, some grains, and about 90 ozs of filtered water per day.  I take supplements such as a multi, VD3, and a very clean protein powder mixed in my daily smoothies, all from top of the line companies.
I live here in California, and the Sierra’s can really kick your ass if you are not prepared.  I have read over your Peak Bagger and Backpacking Preseason training plans and thought that they may be a good starting point, but I figured I should reach out to you guys and get your advice.  Ultimately, after I have built a solid base of strength and conditioning, I would probably need to move on to the Backcountry Hunting Base plans to take the strength and conditioning to another level.
Final question.  If I purchase a plan, are they mine to keep, or do I have access to them only for a set amount of time on your website?
Thank you for all of your help.  Really appreciate it.

ANSWER

Given your equipment and exercise restrictions, I’d recommend Backcountry Hunting Base to begin. The strength work is all bodyweight based, so you’re covered there. You will need to build a 60-pound sandbag – an old duffle bag or back pack filled with dirt/sand will work (put it first in a contractor’s bag).
This plan does include a 3-mile run assessment and follow on intervals. Replace the running with a steep, loaded hike approximately 30min long, with a 30# backpack, and do it at threshold pace (fast as possible), weekly.
Once you purchase an individual training plan, you have access to it as long as we’re in business. Access is online via a desktop or our app.
– Rob

 

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Arete 7.9.20

by SSD

Military / National Security / Foreign Policy

New Shaw Air Force Base leader talks readiness amid pandemic, Air Force Times
US Navy deploys 2 carrier groups to South China Sea, War is Boring
Strengthening Maritime Capability, RealClearDefense
Army on path to use space sensors to help guns on the ground see farther, Defense News
Strategy is a Journey: Thoughts on Strategy and Stability in an Evolving World, Small Wars Journal
Military Experience Inspires Harvard Nanofiber Body Armor Research, RealClearDefense
Trump nominates 4 Air Force generals for new commands including NORTHCOM, Air Force Academy, Defense News
Germany spent over $1B to cover costs linked to US troops, Military Times

 

Homeland Security / First Responder / Wildland Fire

China Becoming Concern for U.S. Commanders in Europe, U.S. Navy News
The Next American Terrorist, The Cipher Brief
The Message in Russia’s New Nuclear Weapons Strategy: Don’t Mess With Us, but Let’s Talk, Hudson Institute
Protecting Undersea Cables Must Be Made a National Security Priority, Hudson Institute
‘WE’RE ALREADY OVERTAXED AS A SYSTEM’, Firefighter Close Calls
Wildland firefighters’ invisible injuries can be life-threatening, Wildfire Today
AOC: $1 billion budget cut to NYPD not enough; ‘Defund the police means defund the police’ Law Enforcement Today
It’s a felony to assault a police officer. Virginia lawmakers are trying to change that – and much more. Law Enforcement Today

 

Mountain

Carbon Dioxide Poisoning in the Mountains, American Alpine Institute
Here’s how to (safely) enjoy summer activities at resorts across America, FREESKIER
21 Perfect Solo Hikes to Get Away From Everyone, Backpacker
When Alpinists Go Rogue, Outside Magazine
How to Survive a Treestand Accident, Bowhunting Blog
The Best Multisport Gear for Big Adventure Days, Powder Magazine
Detours Worth Taking along Your Drive to the Yukon or Alaska, The Outbound Collective
4 Ways to Make Your Bouldering Sessions More Deliberate, Training Beta

 

Fitness / Health / Nutrition

How to Set Up Your Training Intensity Zones, Uphill Athlete
Use Your Brain to Get Flexible Fast, Breaking Muscle
People with high cholesterol should eliminate carbs, not saturated fat, study suggests, Science Daily
Epigenetics, or What I Mean by “Reprogram Your Genes” Mark’s Daily Apple
These 19 Vegetables Are Surprising Sources of Protein, Men’s Health
The Best Exercises to Activate Muscles, According to Physical Therapists, Men’s Journal
The Benefits of Heat Training, Reconsidered, Outside Magazine

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Arete 7.2.20

by SSD

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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Q&A 7.2.20

by SSD

QUESTION

I’m interested in the fat loss and strength training program, but I don’t have a sandbag. I have a dumbbell set (20kg), a physioball, and just ordered a plyobox. I’m 42 years old, 5’7″, 170 lbs, and have about 25% body fat. I’m try to strengthen and tone, but to also continue to play in the mountains (ski, bike, climb). Oh and I live in Jakarta, Indonesia. What do you suggest?

ANSWER

I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan, then follow it up with Moe – the first of our dumbbell/kettlebell training plans.
Also – fix your diet. You can’t outwork a shitty diet and nutrition is 90% of fat loss. Here are our recommendations:
– Rob

QUESTION

I’m inquiring to see what plan would work best for me. I’ve asked before but, I specifically need to get my run times down and keep my strength.  I am on SWAT and leave for 19th SFG in October and have SFAS probably near January don’t have the exact date yet.

ANSWER

Right now, based on your email, I’d recommend the Big 3 + Run Training Plan.
– Rob

QUESTION

Long time MTN Athlete here coming from the U.S. Army.  Looking for a recommendation for a summertime training plan with some specific caveats.

I’m on the tail end of recovery for a 2-year injury to my glute/IT band that has landed me in PT for the past month and a half.  As a result, I recently invested in a Gorilla Bow as a means back to physical fitness relying on resistance training, especially while all the gyms remained closed.  I also have a 60 lbs sandbag I can employ.

Any plan you would recommend that can be readily modified for resistance training?  Looking for all around fitness with emphasis on chassis integrity, high rep-to-set ratio.

ANSWER

I’d recommend the Gym Closure Training Plan II and using your 60# sandbag instead of the 45# ruck for the exercises prescribed.
– Rob

QUESTION

How do you develop progression throughout a program? Does it progress day to day or week to week? For instance in the Sandbag programs will Monday’s strength progress to the next strength day or to the following Monday?
Do you think an athlete could meet the relative strength standards without using barbell training? Using body weight, sandbag, or dumbell?
Do you have a relative strength standard for non-barbell exercises?

ANSWER

1. 30 second burpees, 30 seconds rest
2. Progression depends on the program and the details can’t be answered in an email. I’d recommend you consider our programming courses to learn more about MTI Programming.
3. No.
4. No
– Rob

QUESTION

I want to start off by saying that I’m really enjoying this ON RAMP program. The one question I have is; what do you recommend for someone deployed that doesn’t have a sweet ass workout sandbag? I tried using the standard army green ones but the durability of those, as we all know, is goshdangmuthafu***** terrible. I’ve supplemented the sandbag clean and toss with standard clean and jerks(cant exactly throw the expensive ass rogue bar and plates the army is letting me use), and the keg lifts with  50lb plates. Any ideas that would get me close to the sandbag experience would be awesome.

ANSWER

You can use a ruck, and avoid the throw sandbag exercises to minimize damage  …. or lots of duct tape.
– Rob

QUESTION

Are there any exercises to replace the dumbbell and sandbag elements of the backcountry ski pre-season program?
I’ve purchased the plan to get ready for the Australian snow season but gyms won’t open for two weeks and equipment is either sold out or stupidly expensive.
I ask with the understanding that this may compromise results.
The plans you produce are excellent; thank you for your consideration and hard work.

ANSWER

You can use an old backpack for the sandbag. No good sub for the dumbbells – but you can replace with similar sandbag exercises and bodyweight exercises.
– Rob

QUESTION

I have question regarding the second half of the training portion for session 2 of fortitude. Is there rest between the sets in the round i.e. 3x bench press straight to walking lunge or is it 3x bench, rest 30 seconds, and go into walking lunge. Thank you for the help.

ANSWER

It’s not a crossfit wod done at frantic pace. Work steadily, not frantically, through the circuit. It’s okay to take rests between exercises. Most important is getting heavy, fast.
– Rob

QUESTION

I recently graduated and completed an Army ROTC program and commissioned active duty as an Infantry Officer. From my understanding of the profession, physical fitness, specifically the 2 mile run for the APFT as well as the 5 mile event for the RPFT, are the biggest indicators for high performers. I was referred to your programs by a ranger battalion guy, and I figured if it worked for him I need to get on the program too.
I have 16 weeks until IBOLC begins for me at Ft. Benning, and I wanted to make sure I’m doing the right things in preparation for IBOLC and Ranger School, as my previous attempts to get in the best shape possible have gotten me in decent shape, but nowhere near where I’d like to be.
Where I’m at now:
After increasing my training load a little to quickly and probably improperly, I was diagnosed with medial tibial stress syndrome and am seeing a physical therapist to rehabilitate my legs to avoid future injury. In the meantime I have been biking and rowing to keep my cardio up without further injuring my legs and have been doing calisthenics workouts in addition to the physical therapy. I’ve also started the low carb/sugar diet from your nutrition page.
My Current COA:
Once I am cleared by my physical therapist, presumably in the next two to three weeks, I plan on starting your Post Rehab Leg Injury Training Plan. After that program I’m planning on doing the Army IBOLC Training Plan in the 6 weeks leading up to my IBOLC class.
Until I am cleared to run/ruck again, I was planning on doing a modified Body Weight Foundation plan, substituting the running for biking or rowing.
Please let me know if this COA is sound, or if there is anything else you would recommend I do in order to get into fighting shape for IBOLC and eventually Ranger School and beyond.
Thank you for these resources and training plans, I’m looking forward to completing them.

ANSWER

Plan is solid.
– Rob

QUESTION

I just subscribed to your service and am ready to start the training in hopes that i will be more fit for my Colorado Elk hunt in September.  I have previously had -2- L5/S1 discectomies (5 years ago) which do not bother me anymore but my doctor suggested that i find other cardio options outside of running to avoid any unneeded stress on my back.  Is there a substitution you would recommend for running in the training plans?  I’m ok to try shorter distances of running but would like some other options if running doesn’t work out for me..

ANSWER

Rucking (walking with pack) or cycling (double the distance) … the plans include running to build event-specific mountain performance, but decrease the impact from excessive rucking.
Cycling is okay, but does not transfer best to hiking/rucking – which is what you’ll do while hunting. At some point, you’ll stop adding to your mountain endurance and just improve your cycling.
– Rob

QUESTION

I’m doing Humility.  I trained to be a tactical athlete for a eight years and dropped down to a much lower intensity level three years ago.  I was not severely deconditioned, but I was pretty complacently degraded.
I’ve seen good results with Humility.  Progression from Test Series 1 to Test Series 2 averages about >25% improvement in raw scores and a minute off the 2 mile time.  My work capacity has definitely improved, and I feel better.  I realize how far I’ve fallen though.
I’ve seen your emails warning against individualizing plans, the dangers of gravitating towards what you’re good at and not meeting mission requirements.  Since my purpose in doing Humility is to get strong enough for Peak Bagger and given that Humlity is a general fitness plan, I felt comfortable swapping some events to better suit that goal.  I add weights to the weeks with step ups and swap the burpees in the work capacity session for heavy step ups when there are no step-ups that week.  Quadzilla is working out great, and I think that I will be ready for the leg blasters.  Also, weighted running seems like a bad idea for my joint health and I have no need of it, so I swap it out for a ruck.
Program access is all good.  The only other thing I have a question on is the Founder type exercises.  Are you supposed to contract the back to tilt the hips forward?  I got out of PT a while ago and opt to use the Founder type exercises to practice a protective, neutral spine by engaging the deep core.

ANSWER

Humility is actually one of our tactical plans.
Founder – these are isometric strength exercises for the low back. You don’t contract the back to tilt the hips forward. Rather, you contract the back, then hinge forward …. and you’ll feel an increased intensity in your back.
– Rob

QUESTION

I’ve just finished the run improvement plan and my results are insane.

I’m looking to now complete the ruck improvement plan but I’m concerned about rucking 4 times a week and overdoing it and getting injured.

How can I combat this? Shall I swap an impact session for a non impact or just maintain mobility and recovery to combat injury?

ANSWER

I’m not sure there’s a problem to begin with … but you could replace one of the interval rucking days with interval running. Just do the same distance at a threshold pace – as fast as possible.
– Rob

QUESTION

I am looking into buying a low impact cardio machine and wanted to know your opinion on the 3 listed machines. Do you have an opinion on these and the functional transfer of training with them as a tactical athlete?

ANSWER

My thoughts about these –
Assault Bike – only seen it used for short events – not for longer efforts – 60 minutes … not sure how that would work – transfer is limited as you’re not supporting your weight.
Rower – I’ve gone up to 5K on one – 20 minutes – transfer is limited – as you’re not supporting you’re weight.
Ski Erg – If it’s the arms only, no good.
Best low impact cardio that transfers? My recommendation right now would be unloaded step ups. Cheap too!
– R

 

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MTI’s Top Selling Training Plans for June 2020

by SSD

MTI’s Top Selling Training Plans for June 2020

 

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

 

Learn more about our Plans and Subscription HERE

 

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Lab Rats Needed to Test Biking’s Ability to Improve Loaded Uphill Movement Performance

by Rob Shaul

*** UPDATE July 6, 2020**** We’ve received enough lab rats for this mini study and won’t be accepting any new applications.

********

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow, focused, 3.5 weeks, 3-day/week Mini-Study testing the ability of cycling to increase uphill hiking performance.

This will be a focused study, involving either loaded step ups or biking/spinning, and can be completed simultaneously with your current training.

This mini-study will begin Monday, July 13 and end Monday, August 3. 

Background

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.

Details

Lab Rats will be broken into 2 groups: Group A, and Group B. Both groups will complete a max rep 30 Minute Max Rep Step Up effort wearing a 35# Backpack and using a 16-20″ bench or box.

In past research we have found that loaded step ups transfer well to uphill hiking under load, and because step ups can be so easily controlled, we will use step ups as the assessment for both groups and the training for Group A in this mini study.

Group A (control group) will complete a time based progression of 35-pound step ups two times per week at a moderate pace.

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

Each group will perform its individual progression for 3 weeks, then on the Monday of week 4, each will re-assess the 30-minute Max Rep Step Up effort and we’ll compare results.

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

Required Equipment: 

  • Both Groups A & B: 35-pound back pack, 16-20″ step up bench, and stopwatch (smart phone will work).
  • Group B – Stationary bike or bicycle and a relatively flat course for 30-40 minute moderate paced efforts.

Cycle Duration and Schedule:
This MTI Mini-Study will take 3.5 weeks and athletes will train two times per week. It will begin Monday, July 13, 2020 with the initial step up assessment.  On the Monday of Week 4, August 3, 2020, lab rats will re-assess the step up effort and the results between the two groups will be compared.

To Participate

  • You’ll need to commit to training Step Ups or Cycling for 3.5 weeks, and follow the program as prescribed.
  • You’ll need to commit to only do this training for uphill hiking/step ups or cycling. No other step up/uphill hiking or cycling training is allowed during the study period as it may skew the results.
  • You’ll need the required equipment (see above)
  • You’ll need to be an experienced, fit athlete.

This is a focused mini-study which only involves step ups and/or cycling. You’ll be able to do other training as well, just no additional push up or pull up work.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Bike/Step Up Lab Rat” in the subject line.

Please include:

  • your age, height and weight
  • training experience (this mini study isn’t appropriate for unfit or deconditioned athletes)
  • Verify you have a backpack, 35-pounds of load, a 16-20″ bench or box for step ups.
  • Verify you have access to a stationary bike or bicycle.
  • Finally, please verify you can commit to the 3.5 weeks, 2 day/week training cycle.

You’ll be assigned to a Group, and provided with further instructions. Training will start on July 13, 2020.

 

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Strength Training Plans

by SSD

 

1) HYPERTROPHY FOR SKINNY GUYS

Who is this plan for?
I rarely, if ever, recommend the plan for mountain athletes. Often I’ll recommend it for young men already in or heading to the military who have some obvious need to add muscle – think 6-footers who weigh 160 pounds. It can also be a great plan for high school athletes – not only does it increase mass, but because of the high reps, athletes get lots of practice with the exercises.

Finally, several veteran tactical athletes who don’t really need the mass, but simply like to train body-builder style will complete the plan from time to time because they miss simply throwing iron around in the weight room. Many have repeated the plan several times.

Overall, this plan is a focused, direct, super-efficient, and “fun” training plan on our general fitness side.

BUY HYPERTROPHY PLAN 

2) BIG 24 STRENGTH TRAINING PLAN

Completing the final two training sessions of a Big 24 cycle is the closest Rob has ever come to puking in the gym. Big 24 is intense and full on … simple and hard.

Instead of working up to 1RM, in Big 24 athletes work up to 3RM – or 3x repetition maximum in 6 classic strength exercises … Back Squat, Walking Lunge, Hang Squat Clean (Day 1) and Bench Press, Pull Ups (max reps), and Push Press (Day 2).

Follow-on set rep schemes are 8 Rounds of 3 reps (8×3 – 24, hence the name). In the first follow-on progression, the athlete drops 10# from his/her 3RM and completes rounds 4-8 at that load (5 Rounds total). In the second progression, the athlete drops just 5# from his/her 3RM and completes rounds 4-8 at that load. In the final progression, the athlete completes rounds 4-8 at his/her 3RM… then they re-assess and start the progression all over again.

BUY BIG 24

 

2) SUPER SQUAT STRENGTH TRAINING PLAN

MTI’s “Super Squat” progression is our implementation of the famous book, “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks” by Dr. Randall Strossen.

Dr. Strossen’s original Super Squat progression is classic, old-school strength training.

MTI’s version of the Super Squat strength progression uses percentages based on your 1-Rep Max and the completion of 1 Round of 20x reps of the Back Squat and Bench Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep.

BUY SUPER SQUAT 

 

ALL STRENGTH PLANS

In addition, we offer several other plans (that each focus on different strength training methodologies).

Below is a list of all our current strength training plans and packets:

 

 

 

Not sure which plan? Email rob@mtntactical.com

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Job Posting: Part Time, Contract, Strength & Conditioning Coach/Researcher

by Rob Shaul

MTI works to improve mission performance for mountain and tactical athletes, and keep them safe. We’re looking to add a remote, part time Strength & Conditioning Coach/Researcher to our team.

This will be an ideal position for an established, credentialed strength and conditioning coach interested in a new challenge, and/or a transitioning tactical athlete looking for a 2-3 year intellectually and physically intense adventure and challenge.

Who you are

  • A strategic and tactical thinker – someone who can get in the weeds to get stuff done, then step back to see big picture and comprehend the end goal.
  • Bright and intensely intellectually curious. You embrace learning, are professionally well read, on top of the issues and advances within your field, yet aware of the bigger world and issues facing mountain and tactical athletes.
  • Driven. You work and play with a sense of purpose and urgency. You understand life is short.
  • Self Starter. You don’t need detailed direction or constant hand holding. Once the way is pointed, you jump in and puzzle it out.
  • Humble. You welcome challenge and growth and will gratefully start at the bottom.
  • Quick learner. If it doesn’t come easy, you’ll bust your butt to figure it out.
  • Bold and confident. You’ll punch above your weight.
  • Solid. You get stuff done, right, the first time. You like working hard.
  • Mission first. You want to work for an idea and cause bigger than yourself.
  • Mountain athlete – or wanting to be one.
  • Bachelors degree, minimum, masters degree preferred. 
  • A CSCS from the NSCA. If you don’t have one already, you’ll need to attain one within 3 months of employment. A CSCS requires a bachelor’s degree.

Who We Are

  • Quiet professionals driven to find “mission direct” solutions which translate into improved battlefield and mountain performance and safety.
  • Driven/Demanding. Don’t be fooled by our small size or Wyoming location. You will be pushed and challenged every day.
  • Scholar-Meatheads …. who can be one part nerdy researcher, one part weight room meathead and coach, and one part policy/business analyst and strategic thinker.

What You’ll Do

  • Your primary job responsibility will be programming for MTI
  • Customer Service (answer athlete questions, etc.)
  • Research and Article Writing – over a variety of subjects
  • Lab Ratting – You’ll become one of our regular lab rats
  • You’ll work directly for Rob Shaul

Common Questions

What is your hiring process?

  • Resume/Cover Letter Review
  • Individual phone interview(s) if you make the first cut
  • Reference check
  • Remote assignment
  • 6-Month Trial Period if Hired

Will I Need to Move to Wyoming?
No. This will be a contract, remote position, paid hourly.

Salary?
$25-35/hour, DOE. This is a contract labor position. 

Does the educational degree field matter?
No. However if you don’t have a CSCS from the NSCA you’ll be required to get one on your own time and dime with in 3 months of hiring.

Travel?
No

How many people are you looking to hire?
1-2

When will you make the hiring decision?
June 1

What is the Application Deadline?
May 5, 2022.

Where do I send questions?
rob@mtntactical.com. Please be direct and specific.

Where do I send my Resume/CV?
rob@mtntactical.com

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