Arete 6.25.20

by SSD

Military / National Security / Foreign Policy

US, Taiwan on high alert due to China’s missile stockpile, War Is Boring
First CMV—22B for Operational Use Arrives at Naval Air Station North Island, U.S. Navy News Top Stories
US sends remains of 147 South Korean service members home 70 years after start of Korean War, Stars and Stripes
The United States needs an Iran strategy, not a ‘campaign’, Small Wars Journal
CMSgt JoAnne Bass to become first woman to serve as chief master sergeant of the Air Force, Air Force Times
General Electric Wants To Keep America’s B-52s In The Air Until 2097 (At Least), Foxtrot Alpha
Pandemic doesn’t slow cyber training for the Army, Defense News
Report: ‘Baffling’ errors at veterans home where 76 died amid COVID-19 outbreak, Military Times

 

Homeland Security / First Responder / Wildland Fire

Understanding China’s 2025 Ambitions, The Cipher Brief
Senate wants better threat sharing between Pentagon and industry, Defense News
A Rare Glimpse Inside the Life of a Spy, The Cipher Brief
Florida faces COVID-19 surge after reopening, Al Jazeera
Senate Democrats Torpedo GOP’s Police Reform Bill, POLICE Magazine
BALTIMORE FIRE UNIONS TRY TO RALLY NEIGHBORS AGAINST FIRE COMPANY CUTS, WARN OF INCREASED RESPONSE TIMES, Firefighter Close Calls
Chicago setting up mobile COVID-19 testing sites for first responders, FireRescue1 Daily News
How Smartphone Technology is Changing Crisis Negotiation, POLICE Magazine
Study finds high levels of PFAS in turnout gear, FireRescue1 Daily News
A retired officer’s view of the challenges facing police today, PoliceOne Daily News

Mountain

The 6 Best Daypacks of 2020, Backpacker
Ten Sleep Route Names Changed to Honor Racial Justice Movements, Climbing Magazine
Alaska Airlifts ‘Into the Wild’ Bus Out of the Wild, Outside Magazine
A Timeless Wilderness Love Letter Addressed to Congress, In Our Hour of Need, Adventure Journal
5 Dreamy Campsites Just Outside Major Cities, Outside Magazine
The American Alpine Club Appoints Mitsu Iwasaki Chief Executive Officer, Climbing Magazine
Nepal Looks Ahead to 2020 Fall Himalayan Climbing Season, The Adventure Blog
Man Celebrates 95th Birthday By Becoming The Oldest Heliskier EVER, Unofficial Networks

 

Fitness / Health / Nutrition

High-Frequency Fat Loss – What I Learned in Lockdown, Breaking Muscle
A Big Data Approach to Predicting Your Marathon Pace, Outside Magazine
How to Avoid Injuries Now That Gyms Are Re-Opening, Men’s Journal
Boosting Antiviral Immune Function with Green Tea, NutritionFacts.org
The Definitive Guide to Cholesterol, Mark’s Daily Apple
The Misunderstood Science of Exercising on Sunny Days, Outside Magazine
Racing a World-Champion Rower in My Garage, NYT
A (Reluctant) Case for the Virtual Race, Outside Magazine

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MTI’s Approach to Triathlon Programming

by Rob Shaul
Photo by Jon Del Rivero on Unsplash

By Rob Shaul

 

I’ve been asked many times over the years to design triathlon-specific training plans and until now, I’ve always resisted. Why?

First – triathlon programming is out of MTI’s lane in programming primarily for mountain and tactical athletes.

Second – there is a plethora of triathlon training plans already available – whereas, especially when I started, there was little available for mountain/tactical-specific programming.

So why now? I’ve just had so many mountain and tactical athletes over the years want to complete a triathlon and have asked for a plan from me. Recently, these requests increased significantly.

For years I’ve owned multiple triathlon-plan training books and have also followed the latest movements in endurance programming. My approach here at MTI is if possible, not to re-invent the wheel, so I began my triathlon programming effort by reading the 5 books by well-known triathlon and endurance coaches I’ve got in my library.

After reading these books, now I can understand better how MTI customers wanted MTI triathlon plans. What exists out there now for triathlon training is so complicated, as a strength and conditioning coach, even I had problems following along!

  • There were multiple narrowly-defined levels of effort, complicated by power and/or heart rate zone training, and overly sophisticated, hard-to-follow interval work/rest efforts. The triathlon programming I reviewed would simply be very difficult to follow.
  • Next, all the existing triathlon-specific programming was time-based, not distance-based – which I found surprising. Triathlons aren’t time-based events.

In other words, for a Sprint-distance triathlon, you don’t swim as far as you can in 15 minutes, then bike as far as you can in 60 minutes, then run as far as you can in 30 minutes. Rather, the competitor must swim 750m, bike 20k, and run 5k as fast as possible. The race is distance-based.

Another issue I found with the triathlon-programming books and resources I reviewed was the first time the authors had the athletes complete an actual triathlon was the race. Never in the course of the train up did the athletes actually complete the event they were training for.

One of the things I work hard to include in MTI event programming is to include as best as possible, the actual event the athlete is training for.

This is why MTI PFT programming starts with the actual PFT and often includes 2-3 follow-on PFTs in the train up.

For some events – military selections for example – I can’t perfectly design programming which perfectly matches the event for several reasons. This is why our programming often includes weekend-mini-events which are designed to approximate long, multi-modal days that athletes will face at selection. This way, we do our best to ensure that the athlete who is completing the plan knows what this feels like both physically and mentally, so when it happens at selection, they’ve been there before.

However, the Sprint, Olympic, and Half-Ironman Triathlon distances are no secret. So I included them in our tri-specific plans.

Ultimately, as I designed MTI’s triathlon training plans, I ended up combining the work we’ve previously done in endurance event programming for ultra runs and long rucking events, with our work on tactical training courses and selection programming. The result is triathlon-specific programming much different from what is available from other sources.

Here are the key components of MTI’s Triathlon programming approach:

– Most of the programming is distance-based including assessments, threshold intervals, and specific-distance weekend triathlons.

– The programming does not include any moderate-paced efforts. Athletes either train as a threshold pace for distance (assessments, intervals, triathlons), or an easy pace for time (i.e. 75-minute bike at an easy pace).

– Repeated individual assessments on the three legs of the triathlon, and follow-on threshold intervals based on the assessment results. So MTI’s Sprint Distance Triathlon Training Plan begins with a 750m swim for time on Monday, followed by a 20k bike for time on Tuesday and a 5k run for time on Wednesday.

– A full triathlon is completed every Saturday. Again – I want the athlete to know what completing a triathlon feels like before the real thing. The leg distances for the triathlon progress with the plan. For example, the actual leg distances for a Half Ironman Triathlon are 1,950m Swim, 90k Bike, and 21k run. In our Half-Ironman Triathlon Plan, the first Saturday triathlon has a 750m Swim, 30k Bike, and 7k Run. As the athlete works through the program and increases fitness, the leg distances in the Saturday triathlon also increase until Week 7, when the athlete completed a full Half Ironman on Saturday.

– For the Olympic and Half Ironman Training Plans, the individual leg assessments also increase in distance. So, in the Half Ironman Plan, week 1 doesn’t begin with a 90k bike assessment. Instead Week 1’s bike assessment is 30k. On Week 4 the assessment increased to 60k, and on Week 7 it again increases to the event distance of 90k.

– Thursday’s in the plans are gym-based strength and work capacity, and Fridays are rest days.

– In terms of intensity, overall MTI’s triathlon programming is significantly more intense than the standard approach I researched. 

Here is the Half Ironman Weekly Schedule:

  • Mon: 750m, 1,500m or 1,950m Swim Assessment or Swim Intervals plus an easy Run
  • Tue: 45K, 60K or 90K Bike Assessment or Bike Intervals
  • Wed: 9K, 15K or 21K Run Assessment or Run Intervals plus an easy Swim
  • Thu: Gym-Based Strength & Chassis Integrity or Rest
  • Fri: Total Rest
  • Sat: Triathlon
  • Sun: Easy Bike plus Easy Run or Rest

Planning a triathlon or simply want to train for one? Here are the links to MTI’s plans:

 

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

 

 

YOU MIGHT ALSO LIKE EVENT NUTRITION: CANDY BARS OVER ENDURANCE SUPPLEMENTS

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Q&A 6.25.20

by SSD

QUESTION

Hey Rob, I’m an active EMT and Firefighter. I’ve been using your plans for years now. In the Army I used your Greek Hero series among other plans. I did a run through your Big Cat series. After awhile of injuries I used your Bodyweight Foundation plan to get back in shape. During that plan I fell in love with the long distance running. With the gyms closed I’ve decided to take the long distance running to a new level and complete my first marathon. From my fitness level now from completing the Bodyweight Foundation plan what plan would you recommend next? I’ve been looking at your Meathead Marathon and Max Effort Marathon plans. But I’m open to any recommendations you have on if I should go directly into one of those or if I should do some other plans first. My second question is if I go with the Max Effort plan would it be possible to add bodyweight strength training into the plan in order to maintain some strength and muscle mass.

ANSWER

I’d recommend the Max Effort Marathon Training Plan. This plan includes strength training – don’t add anything else.
– Rob

QUESTION

I have been using your programs singularly for 4 years now but on and off for 8. What are your thoughts on waist belts, wrist raps, etc. I was a college athlete and the S&C coaches we had were not a fan because they believed that not having them worked stability muscle groups which were needed for college wrestlers.
Second question is in regards to your humility training series. For the burpee test if I complete 10 burpees in :30 does that mean I rest for the next :30 or do I keep right on rolling?
Thanks Rob, your programs are helping my company improve physical readiness.

ANSWER

We don’t use wrist wraps and waist belts- but I have no real strong feelings about them. We’ve been able to get our athletes to our strength standards without these.
Humility’s burpee work is based on an assessment, and then 90 second intervals based on your assessment results – so I don’t understand your question. Please send the exact language in the session you’re confused about and I’ll answer.
– Rob

QUESTION

Just learned that we will be conducting the normal apft and a separate five mile run at the beginning of CCC. In addition to increasing strength, I would also like to max the push ups as well. Would you recommend adding one of your push-up improvement plans in addition to the big 3 plus run plan such as grease the groove or maybe into the daily operator program Perseus leading up to ccc? Sorry for all the recent questions lately, just want to make sure I will be able to crush both of those events. Thanks for your help. Apologies if you received this twice, don’t think the other one went through.

ANSWER

Yes. Big 3 + Run will improve your bench press, but not your push ups – these are different events and types of strength.
– Rob

QUESTION

I hope you are very well! I was wondering why you add a 3 breath static stretch after each set. What is the benefit?

ANSWER

Working rest.
– Rob

QUESTION

I work as a coach in the Belgian military. I think your concept can be very interesting for us & I’d like to learn more about it to see if we maybe can work together in the future.
Are there options to test this or get an insight on the website for a short period?

I also have a question. What about athletes who are deployed & don’t have access to the internet. Is there a way how they can download or print the programs so they can train offline?

ANSWER

No option to test the programming for a short time is you’re suggesting we give you free access. I’m sorry. Most of our individual training programs include a week of sample training for you to test. If you want more on our overall philosophy from a macro and meso level, I’d recommend you purchase our Base Fitness Program Design for Military Athletes Video Course. 
Athletes can print the sessions a week at a time via a browser.
– Rob

QUESTION

What do you recommend to workout in the field, with limited access to running or equipment. I was looking at the bodyweight foundation but I dont have access to a track and I will be more like support rather than training in the field for a month.

ANSWER

You can estimate distance, or convert running to time for the Bodyweight Foundation Training Plan – you don’t need to have. a track. Be resourceful.
– Rob

QUESTION

Hey Rob. Hope all is well. So I’m coming off of doing the virtue packet. Was considering doing the 5 mile run improvement. I’m former sof so no actual selections or anything coming up but enjoy pushing myself. If I do the 5 mile run improvement is there any other program for strength or whatever that i can add to it? I’m use to going alot harder than the other than run workouts in the plan. Or even any other suggestions? Looked at ruck selection but no need for me to do those long mileage rucks really any longer. Thanks and keep getting after it!

ANSWER

If you want to combine assessment-based running and strength, I’d recommend the Big 3 + Run Training Plan.
– Rob

QUESTION

Do you all do individualized training? I’m going to climb Mt Vinson in December.

ANSWER

I’m sorry. I don’t do individualized programming.
From our current programming, I’d recommend you build using the plans/order in our Wilderness Professional Packet – which is designed for Rangers, Mountain SAR, Wardens, etc. and has a solid focus of mountain endurance (run, uphill movement under load), and then complete the Big Mountain Training Plan the 10-weeks directly before your climb. The Big Mountain Plan is specifically designed for non-technical, big mountain climbs like Vinson.
Based on my count, you have 28 days before December 1, here’s what I recommend (I’m assuming your fit.)
Weeks.         Plan
1-7               Jedediah Smith
8-14             Wrangell – St. Elias
15-18           Frank Church (first 3 weeks)
19-28           Big Mountain Training Plan
– Rob

QUESTION

Good morning, I hope this email finds you well. I have been doing the 2 Mile improvement trying, currently just starting week 3. I have a couple of questions in regards to the training. To begin with, the exercises are definitely challenging. I am starting to see improvements with the strength workout, don’t get me wrong I am still struggling with them though. The runs are really kicking my butt though. I am struggling  very hard to make the times on the runs. Also, I am unable to run without stopping. My legs just feel very sore and they burn, quads have gotten better but now mostly feet and calves. My first 2 mile for time was 22:20 and completed my second mile for time which went up to 25:00. The 4 mile runs on Saturday really gets me as well . I’m pretty much walking all of the 4th mile. Is this normal, or am I doing something wrong? I really don’t know if I am progressing or not. Any help would be greatly appreciated.  Thank you!

ANSWER

No it’s not normal … but it all depends upon where you start out. The less fit coming in, the more challenging the plan is going to be and the more you’ll be sore/tired initially. What matters in the big scheme of things is the final assessment – and how it compares to the first.
Soreness/fatigue will decline as fitness improves. Keep grinding.
– Rob

QUESTION

I ship out to OSUT July 21. My training has been slacking since covid shut down all the gyms and I need some help putting together a solid plan (not my strength at all) can you recommend a plan for someone who has limited equipment? I have at my disposal :
40# weighted vest.
Ruck pack w 35-40#
2 45# dumbbells
Resistance band set
Resistance loop? Set
5# ankle weights
2.5# wrist weights
A sandbag 30-40#
30# ruck plate

ANSWER

– Rob

QUESTION

I have experience on gymnastic rings I’ve completed htk elite operator, warfighter teir 2. I just want to be a beast and look good too. I love to challenge my self and strive to be the best version of me. I’m not training for anything specific but don’t mind specialized plans. I hope this is not to vague and you throw a challenge at me.

ANSWER

Plans/order in the Virtue Packet, beginning with Humility.
– Rob

QUESTION

I am a female and am a little under a year out from going to a selection for United States Army Special Operations Command. I am in pretty good shape now, as I coach boxing on base. However, It’s been awhile since rucking and distance running. While I have pretty good endurance now, I don’t want to take any chances.

Do you have a plan you recommend?

ANSWER

Plans and order in the Ruck Based Selection Packet – beginning with the Military OnRamp Training Plan. Time it so you complete the last plan in the packet, the Ruck Based Selection Training Plan, the 8 weeks directly before SFAS.
– Rob

 

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Arete 6.18.20

by SSD

Military / National Security / Foreign Policy

This is how the Air Force prevented a coronavirus outbreak at basic military training, Air Force Times
Five reasons an arsenal plane isn’t the best choice for rebalancing America’s long-range strike forces, Defense News
Analysis: Taliban is caught in a lie by denying Al Qaeda’s presence in Afghanistan, Long War Journal
Competition between US and Russian air forces keeps pace despite global pandemic, Air Force Times
Why Even Small States Still Need Conventional Military Forces, Modern War Institute
US to consult with NATO allies on future plans for American troops in Europe, says alliance leader, Defense News
Operation Warp Speed Accelerates COVID-19 Vaccine Development, Defense.gov
Top Legal Officers Address Racial Disparity in Military Justice, Defense.gov

 

Homeland Security / First Responder / Wildland Fire

US, China diplomats discuss Hong Kong, Uighurs and coronavirus, Al Jazeera
A Strategic Cyber No-FirstUse Policy? Addressing The US Cyber Strategy Problem, Hoover Institution
Cybersecurity researchers uncover first-ever use of LinkedIn to spread malware, intelNews.org
Portland to shift $4.8M from police budget to FD-supported response team, FireRescue1 Daily News
All-in-One Armor, POLICE Magazine

Mountain

In Huge Public Lands Win, Senate Approves The Great American Outdoors Act, Adventure Journal
Outdoor Rec Just Got Its Own Stimulus Bill, Outside Magazine
New route on Mt Trud in Kazakhstan by Kirill Belotserkovskiy and Grisha Chsukin, Planet Mountain
Parks Visitors Are Choosing Limited Access Over Freedom to Roam During Pandemic, Adventure Journal
New route on Mt Trud in Kazakhstan by Kirill Belotserkovskiy and Grisha Chsukin
Climbing, Coronavirus and Outdoor News from Here and Abroad – 6/4/20, American Alpine Institute
Unbelayvable: The Strolling Belay, Climbing Magazine
Quick Clips: 3 Quick Fixes for Common Climber Problems (Summer 2020 Edition), Climbing Magazine
Here’s how ski towns, brands and athletes have responded to America’s social unrest, FREESKIER

 

Fitness / Health / Nutrition

The Symbiosis of Gyms and Online Training Post-Pandemic, Breaking Muscle
How to Intermittent Fast and Which Type of Fasting Is Right For You, Mark’s Daily Apple
One Way to Treat Asthma and Autoimmune Diseases with Diet, NutritionFacts.org
CrossFit Is Not Going Anywhere, Breaking Muscle
A Half Teaspoon of Dried Rosemary May Improve Cognitive Function, NutritionFacts.org
You May Have Antibodies After Coronavirus Infection. But Not for Long. NYT Health
The Best Drills for Improving Squat Depth, The Barbell Physio

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Q&A 6.18.20

by SSD

QUESTION

I was doing your body weight foundation sample plan this week. I am going to buy it and finish the plan but I am training to go back to SFAS in October/November and was wondering what other plans I could do until then when I have limited equipment, kettlebells and barbell. I have your sfas training plan but think I need to build back up to it to avoid injury.

ANSWER

Add a sandbag and a ruck and you should be set to move right to Humility, Fortitude and Valor before the Ruck Based Selection Training Plan.
Skip Bodyweight Foundation and move to Humility.
– Rob

QUESTION

I just started the kettlebell strength workout. Where I work out 5 days a week. I usually spend my weekend, rock climbing mountain biking other outdoor activities. My question is should I take any days off over the weekend.

ANSWER

No – not unless you’re not recovering.
– Rob

QUESTION

I have been looking at your programs for awhile and have a few questions. I am currently in federal law enforcement looking to start a second career in the military, my goal is to prepare myself for SFPC/ SFAS. A little about myself I am far exceeding all PT standards for my age (29) and I am very active and in shape. I just am not sure what program would suit me best Initally to start my training for SF. I do not have much experience with rucking so I know that will be a priority and I want to increase my weekly running mileage efficiently and minimize potential injuries. If you could lend any suggestions for a particular plan or a combination of plans I could use I would be grateful!

ANSWER

Complete the plans/order in the Ruck Based Selection Training Packet which is specifically designed for SFAS.
– Rob

QUESTION

My son is 25 years old.  He is a former wrestler and played football and is looking at joining either the Army or Air Force in the near future and needs to loose about 40 to 50 lbs before he can sign up and get himself physically ready for either branch.  What program would you suggest for him to purchase and with limited equipment?

ANSWER

– Rob

QUESTION

I have an opportunity to (potentially – fingers crossed and boss willing) attend the Norwegian Army’s three-week SERE course in 90 days’ time. The entrance exam requires an 8km 25kg ruck run in 64 minutes, a 200 meter swim (not timed), and a 10 minute water tread, both in uniform. Due to COVID-19, no gyms or pools are available, at least for the next few weeks. Current COVID PT is mostly biking 40-80km weekly, and some body weight, but I do have quite a lot of experience with carrying weight over ground in years past. Thanks.

ANSWER

I’d recommend the Air Assault Training Plan – it’s limited equipment, rucking and bodyweight focused and include ruck and run assessments. You’ll need to build a 60# sandbag – be resourceful – my first was an old dufflebag full of sand!
– Rob

QUESTION

Looking for a simple workout to gain body mass. Am currently active duty so maybe something that incorporates general strength conditioning as well too.

ANSWER

– Rob

QUESTION

What’s the best/right kettlebell plan.  I only have signaled kettlebells.

ANSWER

– Rob

QUESTION

I want to start exercising, but I can barely make 20 push-ups and run 10 minutes. Could I start with the following plans?

  • 3-Week Push Up & Pull Up Improvement Training Plan
  • 2-Mile Run Improvement Training Plan

ANSWER

Best not do two plans at once – better would be to complete the Bodyweight Foundation Training Plan. Complete the prescribed running in the plan as a run/walk as needed – but do the prescribed distance.
– Rob

QUESTION

First off I just want to say that I love your programming but I have some questions about it. I’m going to be attending MARSOC A&S on August 6th, so I was planning on starting the A&S prep plan 9 weeks out, but due to an injury and subsequently the COVID 19 situation I was unable to lift heavy for around 3 months and naturally I’ve lost a lot of strength, now I’ve only got a couple of weeks to work on building it back up until I start the prep plan, and while I’m not concerned about my actual numbers for lifts but I am worried about the lack of strength being a detriment to my ability to help my team and possibly allowing for more injuries to occur. Would you recommend doing a minimal strength routine once or twice a week just to try to maintain some strength going into selection? Thank you in advance.

ANSWER

No …. the MARSOC A&S Program is too intense. As well, you’re right and strength would add some durability, what will make you the most durable is being sport-specifically fit for selection – which is what the MARSOC plan does.
– Rob

QUESTION

I’m a police officer (patrol) who has been doing power lifting for 5 years. I went for a jog Saturday and could only go for 3/4 of a mile before having the stop. I definitely need help. Which program would you suggest to get me to where I can run a mile again? Thank you.

ANSWER

Walk/Run the initial assessment as needed – but do the entire distance for this and all the intervals.
– Rob

QUESTION

I have a request for some guidance reference training plans, to give you some background on myself
I’m a 46 year old Army Sgt Maj from Ireland I’ve been very active all my life and keep in good fitness. I’ve previously used the busy operator plan. I am looking for a plan which will keep me moving forward and developing my strength and speed. I have access to KB 16,20,24,30 a 40 kg sand bag,pull up bar, weighted vest which can be adjusted to 20 kg also I have access to a hilly running area mid week while at the weekends a flat area.
I want to improve my overall strength speed for 2,5, 8 mile ruck and run times. Sometimes when I’m adjusting my training I think I want to be Superman because I want to be strong on the pull up bar fast running and strong with a ruck. As a Army Sgt Maj I try to inspire the next generation of leaders so when they see me train hard and do well in military competitions it inspires them to do better. What plan would you recommend to me in order to keep improving.

Thanking you in advance for your assistance in this matter.

ANSWER

I’d recommend you start with the Sandbag / Weight Vest / Dumbbell Training Plan.
Email back after completion.
– Rob

QUESTION

I’m hoping you might be able to point me in the right direction for which workout plan(s) to complete based on my goals/current level of fitness.  I’m a 31 yr old former Marine that has been out of the service for 4-years, but I’m now planning to join the Army and attend SFAS sometime in the next 10-12 months. I’ve maintained a decent level of fitness over the past few years through running, hiking, bodyweight/TRX workouts (3-5 times a week), but I haven’t been doing much functional strength training or military-focused training until recently when I renewed my membership with MTI and started doing the Gym Closure Plans.  I’m planning on doing the SFAS/Ruck based selection plan 1-2 times before I attend the course, but I’m curious if there is a specific workout plan (or plans) that you’d recommend I complete over the next 6-7 months to build a solid foundation before completing the SFAS plan (or if I should just do the SFAS plan as many times as possible).
I’ll probably be 32 yrs old when I attend selection, which I know is considered “old” for someone going through SFAS.  Therefore, I want to build a very strong chassis and make sure my body is prepared to handle the rigors of selection without “old man” injuries.
Thank you for all the help and the outstanding training plans!

ANSWER

Not sure your exact SFAS date, but I’d recommend completing the Ruck-Based Selection Training Plan, then completing the 7-week Fortitude plan, followed by the first 5 weeks of Valor, then repeating the Ruck-Based Selection Training Plan directly before selection. By my count, this is right about 7 months of programming.
– Rob

 

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Q&A 6.11.20

by SSD

QUESTION

I’m currently finishing week four again of the running improvement program. I have a history of back (mid to lower back) issues and constantly have to stop for a few months. I was going to start augmenting the running improvement with the core strength plan and was looking at the low back fitness. Can I and do you recommend augmenting the low back fitness with the running improvement instead? I don’t want to have to stop the program again because I messed up my back again.

ANSWER

You could do the Running Improvement Plan concurrently with the Low Back Fitness Plan – Just watch for overtraining. You can do this either as 2-a-days or alternate sessions from each plan daily.
– Rob

QUESTION

Purchased Recon Prep Course, I’m super excited to get started. I get my shipping date for Basic on Monday. I’m wondering about the timing, because as far as I know I do not have 9 weeks to train from the time I graduate Basic to the time I get to BRPC. I’m pretty sure I get 10 days leave once I graduate, then right to SOI or ITC, then BRPC. Will the program still be effective if I use it 9 weeks before my ship date for Basic? What’s your recommendation? Thanks

ANSWER

You don’t have a choice. Do the plan before Basic. The major cause of attrition is water confidence, and at least you’ll have some background in treading, underwater repeats, etc. before the course no matter what follows Basic.
– Rob

QUESTION

I am about to start your Ranger recovery program, but with gym closures, I wanted your input on adjusting the program to an “at home” version, or if there was another program you’d recommend entirely.  At home, I have some limited equipment, to include a 60# sandbag, pull up bar, 45# plate, resistance bands, TRX straps, and my rucksack.

ANSWER

Do the Gym Closure Training Plan, and sub your sandbag for the chassis integrity work in the plan.
– Rob

QUESTION

I am a good athlete and very strong.   I also happen to be very big (not fat, muscular).  I would like to shed size, as most of my hobbies would benefit from actually weighing less.  I like backcountry skiing, wakeboarding, jiu jitsu, and backcountry hunting. What would you recommend for me?

ANSWER

Start with Jedediah Smith from our Wilderness Professional packet – bodyweight strength and lots of running and uphill endurance.
Follow it up with the Backcountry Hunting Preseason Training Plan the 8 weeks directly before your hunt.
– Rob

QUESTION

Currently following SOFLETE programming but have used MTI in the past. Just graduated and commissioned as an Aviation Officer, my report date for BOLC and later flight school isn’t until November. I want to use this “free time” to dial in my training and fitness. I have access to a garage gym with rings, sandbag, barbell and bumpers. Not necessarily worried about the physical demands of BOLC or flight school so I was curious if you had a long term plan that has progression, in mind to dial in my all around fitness, especially with the ACFT replacing APFT around that timeframe.

ANSWER

The plans/order in our Greek Hero packet are designed as day to day programming for military infantry and SOF. Start with Hector.
– Rob

QUESTION

I am a college student, Florida Army Guardsman, and ROTC cadet at the University of North Florida. Over the Summer I would like to get ready for next year’s Ranger Challenge competitions. I am restricted due to CV19 to my meager garage gym consisting of a ruck, sandbag, dumbbells up to 35lbs, a 25lb weight vest, 8 lbs medicine ball, 8 lbs sledgehammer, and a 35 lbs kettlebell.

Any plan recommendations?

ANSWER

– Rob

QUESTION

I am new to your web site.  “Looks” like a lot of great trainning here.

I am a 60 year old former Marine.  I have always enjoyed trainning, conditioning my body/mind.  I do like a challenge.  I am not a big guy, but for my last birthday, I did 60 pull-ups, (legit), ran 6 miles, and did this in less than 60 minutes.  I offer this to say that I still like to keep myself in shape.

What training program would you suggest for me to start out with?

ANSWER

I’d recommend SF45 Alpha to start.
We don’t have any specific programming for athletes ages 55+ … the SF45 programming is the closest we have, as it covers 45-55.
Click the “Sample Training” Tab to see the first week of programming. Try it before purchase to see how you recover.
No gym? Look at the Gym Closure Training Plan.
– Rob

QUESTION

I recently purchased an athletes subscription and have been doing the military on ramp program for the last 3 weeks to work towards becoming a better military athlete and start preparing for  Army ROTC in the fall. Now I am looking to really cut my body fat percentage down, currently I weigh about 181lbs with around 20% body fat. I watched your video you have on nutrition and I already eat fairly close to your recommendations but I have identified the areas in my diet I can improve on(less carbs, sugar mainly). I was wondering if you had any suggestions on how I can further increase my fat loss while doing the military on ramp program and tweaking my diet to your recommendations, my ultimate goal would to be around 16% body fat without losing too much lean mass in the process.

ANSWER

Cut the cheat day.
– Rob

QUESTION

I have been following the daily operator programming and am about to finish up ulysses. This programming, along with the sfas plan prior to selection have been very helpful and I have made significant gains. I start CCC in Sept. and then go directly into the Q course in Jan. I plan on completing your q course prep programming during CCC. Strength still seems to be my weakest aspect and I have looked at other programming such as big 24, rat 6, etc. I don’t want to neglect my endurance/work capacity by pursuing a stand alone strength program as I do a lot of hiking on the weekends (Appalachian trail/ local trails). Last, my knees and low back seem to be pretty banged up as well. With this in mind, would you recommend finishing the last two programs in the Greek hero series or another program? I have posted some stats below to help describe my current fitness level.

2 mile run: 1136
6 mile ruck: 105 with 45# ruck
3 rep bench: 195#
3 rep squat: 215#
3 rep hinge: 245#
3 rep pull-up: 25#

Currently sitting at 186 pounds and am 6’1”. I appreciate your help in my preparation for my next career move.

ANSWER

Drop into the Big 3 + Run Plan, now, then back to the Greek Hero Plans, then the Q Course Training Plan directly before the course.
Big 3 + Run will help you push strength for a cycle, while maintaining your running.
– Rob

QUESTION

I just finished a week ago the Bodyweight Foundation program and I just started with the Moe/Larry/Curly packet. My main goal is to build strength but at the same time I’m looking to take off a few pounds I have. I was considering adding –3x a week– a 45-60 min cardio session, is this too much? Should I consider less time or no time at all? From what I´ve seen Moe is mostly about weightlifting.

I appreciate your comments, love your workouts!

ANSWER

That’s okay – just watch for overtraining. As well, 95% of fat is diet-related. Here are our diet recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob

QUESTION

I am currently on week five of fortitude and following the valor programming. I am 32 years old and in the Navy looking to complete a Army OCS package that requires me to complete the Army PFT. My ultimate goal is to make it to SFAS or to regiment. So, I would like to stay on the Valor series but to also incorporate PFT specific work such as pushups, sit-ups and 2 mile speed work. What is the best way to incorporate this into my training? Can I add in the APFT plan as a supplemental, or the 2 mile run improvement plan? My test could be anywhere from a week to weeks away. I can complete the PFT easily just want to max out my scores on the 17-21 year old scale. My weakest disciplines are the sit-ups and run.

ANSWER

Drop out of Valor and complete the APFT Training Plan, then after your PFT, roll back into Valor.
This is the best approach.
– Rob

QUESTION

My gym has limited and Kettlebells and was wondering utilizing dumbbells are a good alternative for kettlebell clean and press?

ANSWER

You can swap freely between KBs and DBs. Doesn’t matter.
– Rob

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Arete 6.11.20

by Rob Shaul

Military / National Security / Foreign Policy

DC Guard members test positive for COVID-19 after protests, Air Force Times
Four areas SOCOM’s chief information officer wants to modernize, Defense News
Iran says it will execute informant who led CIA to Soleimani, Al Jazeera
Beam them up: More than 8,500 airmen ask to go to Space Force, Air
Force Times
The United States Needs German Bases More Than Germany Does, Foreign Policy
Is China already inside America’s hypersonic industrial base?, Defense One
Two retired Navy officials plead guilty in ‘Fat Leonard’ bribery prosecution, Stars & Stripes
Travis airman suspected of killing deputy leads elite security forces team, Air Force Times
USSOCOM Reveals Dry Combat Submersible Entering Service Soon, Real Clear Defense
The Question: Why Would China not Invade Taiwan now?, The Cipher Brief
Global Economic Trends and the Future of Warfare, RAND Corp
Cool It With the ‘America In Decline’ Talk, Defense One
Trump memo demands new fleet of Arctic icebreakers to be ready by 2029, Defense One
The Generals Are Speaking Up. Is That a Good Thing?, Defense One
Washington Needs a Bold Rethink of Its China Strategy , War on the Rocks
Europe’s Love-Hate Protests Against America, Foreign Policy
This Marine was just selected to become the next senior enlisted leader for US Space Command, Marine Corps Times
Leadership Targeting and Drones: An Effective Counterterrorism Strategy?, Modern War Institute
Russia’s Newest Submarine, Khabarovsk, Could Redefine Underwater Warfare, In Homeland Security
USA’s Culture of Violence: An Interview with Peter Kuznick, Pravda Report
Bars in volunteer firehouses: Weighing the safety and liability issues, FireRescue1
SOCOM’s Hyper-Enabled Operator: Will It Work This Time?, Real Clear Defense
Harvard scientist indicted on charges of lying about Chinese research, financial ties, Stars & Stripes

Homeland Security / First Responder / Wildland Fire

Report: FBI found weapons, booby traps after arrest of 3 Nevada men with military experience, Air Force Times
The US Army Has Grounded the Two Pilots Who Flew Low Over DC, Defense One
The impact of ventilation on strip mall fires: Breaking down the research, FireRescue1
How to Get Started on Rolling Back Police Militarization, War on the Rocks
Fla. firefighters recovering after cargo ship explosion, FireRescue1te
Protesters Follow Georgia Officers Home, Vandalize Take-Home Vehicles, Police Magazine
Illegal drone flights hamper response to Ariz. wildfire, Fire Rescue 1

Mountain

First, Buy A Smaller Pack, Backpacking Light
These Are the Best Outdoor Gear Deals of the Week, Gear Patrol
Watch 2 Athletes Climb K2 Without Supplemental Oxygen, GearJunkie
What Shoes Should You Be Hiking In? Outside
Rugged, Remote, Amazing, This Is Growing Up on Australia’s West Coast, Adventure Journal
Opinion: I Went to a Reopened Rock Gym During the Coronavirus Pandemic…and It Was Just Fine, Climbing Mag
Cold Weather Sock Systems and Foot Care by John Huston, Polar Explorer, Soldier Systems
⚡TEST NIGHT ⚡Kelty Military Field Tent – How Much Rain Can It Handle?, The Outdoor Gear Review
Remembering One of the Grandest Failures in American Alpinism, Adventure Journal
How to Make Hangboarding Easier or Harder, Climbing Mag
Stalking the Herd Bull, Eastman’s
Chat with Zappos – Not a Heartless Source for Hiking Shoes, Zappos
Our New Favorite Lightweight Glove is Made With Stretchy GoreTex Infinium, Gear Institute
Material Science: Everything You Need to Know About Sleep Systems, REI Co-Op
Video: 100 Miles Alone on Alaska’s Resurrection Pass Trail, Adventure Blog
Freeride World Tour Champ Answers FAQs About Backcountry Skiing, Unofficial Networks

 

Fitness / Health / Nutrition

The ACFT Is Exactly What the Army Needs. . ., MWI
‘Fat burning’ molecule has implications for treatment of obesity, Science Daily
The Definitive Guide to Protein, Mark’s Daily Apple
Contaminants Found in 90% of Herbal Supplements Tested, Nutritionfacts.org
The Best Theragun Devices to Buy (and Which to Avoid), Gear Latest
The 17 Best Father’s Day Gifts for Fitness-Loving Dads, Gear Patrol
Many Have Antibodies After Coronavirus Outbreak on Carrier Roosevelt, NY Times
The Benefits of Cold Water, Outside
21 Best Snacks Recommended By Dietitians That Are Under 200 Calories, Men’s Health
6 Challenging Workouts You Can Tackle at Just About Any Local Park, Men’s Journal
Stop Overdoing Sport Specific Training, Breaking Muscle
Please Stop Buying Cloth Bath Mats. They’re Gross and Weird, Gear Patrol
Russia using its soldiers to test coronavirus vaccine on, War is Boring
VIDEO: Running and Gunning at the SIG Relentless Warrior Championship, Tactical Life
65-Year-Old Ultrarunner Errol “The Rocket” Jones Is a Philosopher of Pain, Adventure Journal
How to Use a Pull-Up Bar for a Full-Body Workout , Outside
A Single Session of Exercise Alters 9,815 Molecules in Our Blood, NY Times
The Best Prowler Exercises to Challenge Your Power, Strength, and Endurance, Men’s Journal

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Life is What Happens When You’re Making Other Plans

by Rob Shaul

By Rob Shaul

COVID’s massive disruption forced focus and introspection on our day-to-day lives.

The Pandemic put all plans on hold. No more teeth-gritting through weeks of work drudgery knowing that a vacation reward was waiting on the other side a few weeks away.

No more daily escaping a troubled relationship by a trip to the office or work.

No more shuffling off the annoying kids to school or daycare.

COVID stopped the clock, squished us all uncomfortably together, limited distractions, and forced us to make do and in the process, take stock and ask some hard questions ….

  • Does my work match my talents? Does it challenge and push me?
  • Do I work with dignity? Is mission first? Am I a quiet professional?
  • Do I love the place I live? Do I make the best of it … or do I just tolerate it between vacations?
  • Am I near people I love? Are my relationships solid, or troubled? Is it my fault, or others?

In my own life and that for many others, COVID forced quiet simplicity: homemade meals together, constant time with kids, focus on work essentials, no rush so we could ease into relationships issues, and work through them, a greater appreciation for where we live, our work, and the people in ours lives we love.

For others, I know, when they answer the questions above, things need to change. The “life” they had while making other plans, wasn’t working.

As we begin to open up, already we’re seeing families flee crowded cities for suburbs and other places with cheaper housing, a slower life, and a yard for the kids and family activities.

What’s unclear yet is how/if our stay-at-home experience these past few months will affect professional development and relationships.

Will high numbers of people voluntarily change careers? Will there be a slew of post-COVID divorces and breakups? It’s too early to know.

Need more? See The Happiness Equation

John Lennon used this essay’s title for his 1980 song, “Beautiful Boy” dedicated to his son – but its true attribute goes to Allen Saunders, in a 1959 Reader’s Digest essay.

 

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Q&A 6.4.20

by SSD

QUESTION

Been doing your programming for awhile now, mostly the Greek Hero series and have been loving it.  My wife has been thinking recently of trying to get a commission in the Navy and your stuff was the first thing in my mind for her to use to get in shape for a PRT and OCS if she is accepted.  That being said, I didn’t see anything for that specific goal and was wondering what you would recommend?

ANSWER

From what I have now, I’d recommend she start with the Army OCS Training Plan – the Army APFT is close to the Navy PRT and this plan will likely over-prepare her for Navy OCS.
I’ve actually never been asked about Navy OCS and will look into designing an event-specific plan.
– Rob

QUESTION

I work in the US Merchant Marine and am frequently stuck on ships for months at a time. Often, they do not have fitness facilities. I can bring resistance bands and a jump rope however. What plan works best when you have limited equipment and nowhere to run? Just looking for general fitness, but hypertrophy would be a nice bonus.

ANSWER

Options:
1) Shipboard Training Plan – does require minimal equipment
2) Bodyweight Foundation Training Plan – you’ll have to be creative for the running in this plan …. treadmill, jump rope, step ups, etc … but others have managed. Be resourceful.
– Rob

QUESTION

What is the best work out to get ready for Beast Barracks at West Point.

ANSWER

Good luck!
– Rob

QUESTION

Firstly, thank-you very much for the opportunity to benefit from your years of mountain-focused training research.  I’m a monthly subscriber tohttps://mtntactical.com/ and I’m really enjoying the training plans.

When I read your article on backcountry.com about eccentric training I established a strong correlation with some of my own experiences with leg lactate tolerance.In the past

I’ve trained for alpine climbing using a combination of trail running and a stair climber with a weighted backpack, which for me is very effective for mountain endurance.  However, for 4,000 ft+ descents on skis I continue to experience the leg lactate tolerance issue

I’ve evaluated both your Dryland and Monster Factory ski training plans and I have a few questions:

  1. What is the best combination of exercises to train for leg lactate tolerance?  This is my most problematic area as I am currently unable to ski 4,000+ ft continuously without stopping for rest.  In rare cases my quads have completely seized on me to the point where I’m unable to descend and need to rest for minutes before continuing to ski down.
  2. Are leg lactate tolerance issues related to other weaknesses such as core, lower back or other areas of the body?

Any training direction you can share specific to this issue will be deeply appreciated! Thanks again for the opportunity to be a part of the MTI community.  My wife and I look forward to dropping in on your gym someday when we’re in Jackson.

ANSWER

We found the leg blaster progression and touch/jump/touch to a box intervals in the Dryland Ski Training Plan are the best to develop leg lactate tolerance sport-specifically for skiing.
The Touch/Jump/Touch to Box not only pushes leg lactate tolerance, but is some of the most intense work capacity programming I’ve developed. Think panic breathing for 18-20 minutes at the top of the progression … in addition to legs that feel like they are going to explode.
– Rob

QUESTION

I emailed you a little while back about tying in some long distance running stuff to the no-gym plan I was doing.  I have been selected at work to be a group of people to start using our gym utilizing social distancing measures so I want to move to one of the more specific ultra plans.
I have run distances up to 15 miles at a time with little issue so I thought about starting with the 50 mile ultra plan and working my way up.  I am wanting to use a 40 miler in February as a benchmark before I attempt my goal of a 100 miler.
Here’s the caveat: I want to do it completely in my Luna’s.  I am up to about 7-8 miles in them with no issues but taking it pretty conservative to get used to them the right way.  That being the case, I feel like I should begin with something a little less volume like the 25K plan perhaps and work up from there.  I have the luxury of not being on a tight schedule with the soonest race I want to run being in February.
Curious what would be your suggestion? 25K plan or something else?

ANSWER

Can’t help you here as I’m not familiar with running in Lunas and don’t know a safe progression. I’d recommend you reach out to people who’ve done what you’re trying for guidance.
– Rob

QUESTION

I can’t find a strictly body weight only program.  I live in a condo complex and do not have access to a pull-up bar, are to set up cones or a running track.

I also am working with some GI doctors because I’ve been diagnosed with acid reflux and hiatal hernia.  It’s been advised that I do not lift heavy weights or do inversion exercises.

Any good tips to help get my fitness back on track?

ANSWER

Gym Closure Training Plan – includes pull ups … I’d recommend getting a door jam pull up bar for $40 from amazon, or finding a tree branch … or skipping them and doing the rest of the training if you can’t resource it out.
– Rob

QUESTION

I recently bought access to your programs for training and I think they’re great. I’m an infantry veteran and I’m in the process of either going to RASP or Selection in the next few months. I’m able to do a 12 mile ruck in under three hours, but only if I run. I’m a shorter guy so I don’t have the most effective steps with my stubby ass legs. As I train for this, is it better for me to do a slower time with a walk, or a faster time with a run? I’m in the mindset that I want to get better at rucking, not hide it anymore with running. Thank you.

ANSWER

All that matters is how fast you move. We run if needed. You’ll see in our rucking progressions that have an assessment you’re interval times will push your speed. Few will be able to make the times without running if they want to continue to get faster.
– Rob

QUESTION

I am interested in the run improvement program, but have a few questions. I am about to graduate from the Naval Academy, and have never been a strong runner, but improved quite a bit to end up PRing at 24:00 for my 3 mile on the PFT last spring. I was diagnosed with a herniated disc in February of this year (with symptoms starting as early as October 2019) and have since absolutely struggled with running. I’ve been running 3x a week (two tempo runs and one long run) for the past two months with little to no improvement in my run times. I am curious if you think the run improvement plan will still be effective despite my injury, or if I should look in a different direction to make improvements. Thank you!

Sorry to add on, but after browsing a bit I’ve seen your low back fitness training program, which I intend on doing. Could you let me know how to best integrate this program with the running program? Thank you!

ANSWER

Complete the Low Back Fitness Training Plan as prescribed, and alone. Then move to the Running Improvement Training Plan.
The Low Back plan includes light rucking and step ups for endurance.
– Rob

QUESTION

I’m a new subscriber of the training programming.  I just completed the 7-week course outlined at climbing.com for the Cirque Traverse:
I’m planning to do the Cirque Traverse in mid-September, but I wanted to get a feel for the program now to begin developing applicable conditioning (legs/lungs).
I planned to start this 7-week program again beginning August 3rd to be in alignment with my September traverse objective.
I’m looking for programming to keep me fit between now and August 3rd while I have limited access to gym equipment thanks to COVID-19.  I hoped to have a method of looking for programming that would fit my available home equipment, but wasn’t able to make much progress.
Equipment owned:
* Dumbbells
* TRX
* Hang board
* Plyo box
* Jump rope
Any suggestions on programming material?

ANSWER

Mountain Base Artemis.
You’ll need to replace the Bouldering 4x4s in the plan with Hang Board work. Simple would be 15 rounds … 60 second Hang Board (move as needed between the holds/grips), 60 seconds rest. If you can’t make 60 seconds on the board, start at 30 seconds, then go to 45, then finish at 60.
Use your two heaviest dumbbells for the Hinge Lifts in the plan.
– Rob

QUESTION

I’m a 30 Y/O (structural) Firefighter/Paramedic and trying to figure out which program(s) would best suit me. I’m 6’0 195lbs and in generally very good shape. I’m currently running about 10 miles a week and train Crossfit style MetCons 3-4 days a week with extremely high intensity (I make up each workout;  they all last apprx. 1-1.5 hours in duration with no rest at near maximal HR). I enjoy fast, long, endurance-style workouts versus strength-focused.

I’m new to the site, and quite frankly am overwhelmed with the choices. I’ve considered starting the FF plan and also doing the 5 mile run plan as well in the mornings, however, I’m not sure if one of the more endurance/work capacity military plans might be more suited to my interests. I have 2 hours a day to train.  Any recommendations?

ANSWER

I’d recommend the Gun Maker Packet of plans for full time SWAT/SRT – good transfer to Fire/Rescue plus some added events.  Start with Ruger.
Go a couple weeks before adding any additional programming to see how you recover. If recovery is good, email back and I’ll assist.
– Rob

QUESTION

I sprained my ankle on my run this morning.  I just finished week 2 of the Gym Closure Package. How should I adjust the program while allowing my ankle to heal?

ANSWER

Two initial options.
– Tape up your ankle and fight through.
– Do the strength work as prescribed and switch the running/rucking in the plan to biking and double the prescribed distance.
Be resourceful.
– Rob

QUESTION

Hope this finds you all safe and well. I’m getting ready to start the SF-45 Charlie program and was wondering what would be a good substitute for box squats. I herniated a disc a few years ago and while I’m 100% I have taken back squats of any sort out of rotation. Risk vs rearward isn’t there for me anymore. Please advise when you have a moment.

ANSWER

Replace with Front Squats or Walking Lunges.
– Rob

QUESTION

Dan again, I e-mailed you a few weeks ago looking for some advice on how to best use the time I had left before starting the REP63/18X pipeline. Well, due to COVID, I’m basically here to ask the same question again! My original ship date was April 03, and due to the pandemic has been shifted back to October 06. The silver lining is that I have more time to prepare. The challenge I’m seeking advice for, is how to make the most of the five months between now and October, without the benefit of a gym.
In spite of the gyms being shut down, I’m fortunate enough to have a lot of resources at my disposal, including: a ruck that I can pack to be anywhere from 45-85#, a 10 lb dumbell to substitute a sledge hammer, boots and OCP’s, a 60# sand bag, 25# lb weight vest that can go up to 50, two 25# dumbells, and a moderately hilly nature trail near my home that has remained open.
I also just completed weeks 11-15 of the run improvement plan, and tested out with a PR of 45:14 on the six mile assessment, on the aforementioned hilly trail (stellar plan by the way, and as always, thanks for the gains). I have a solid background in rucking, and know beyond a shadow of a doubt I can meet all of the SFAS rucking standards, though as of late I’ve been focusing on running exclusively. I also did many of the strength sessions from the weight vest/dumbell/sand bag training plan concurrently with the run plan, so all in all I have a solid base of fitness to start from. My weaknesses, however, are push ups, sit ups, and pull ups. I work hard at them, but rarely see more than a 1-5 rep improvement in push ups and sit ups in a month, and struggle to gain more than 1 pull up with several weeks of effort.
Given that situation, what plans would you recommend I start working through with my time remaining, and in what order? Do you have any thoughts on how to best use the abundance of extra time I also have in the day, to physically and mentally prepare for October? Any advice would be greatly appreciated.
I hope you and your family are safe and doing well in spite of the circumstances, and as always, thanks for putting out such stellar products.

ANSWER

By my count you have 22 weeks until October 6. Here’s what I recommend.
Weeks   Plan
1-7         Gym Closure Training Plan – use your 60# sandbag instead of the 45# ruck for the sandbag work in the plan
8-14.      Humility
15-22.   Ruck Based Selection Training Plan – directly before reporting
Extra Time? Read Stoicism. Start with Thoughts of a Philosophical Fighter Pilot, add in Man’s Search for Meaning, then move to Marcus Arelius, and the Art of Living.
– Rob

QUESTION

I started your USAF PFT improvement plan and I just complemented the first day of week 3, and my numbers are not where I expected them to be. My push ups have declined, but my sit ups and run have improved. Is this normal? Should I be doing something different?

ANSWER

How much improvement you’ll see depends on (1) how fit you were coming in, and (2) How consistent and dutiful you were in following the programming (not just going through the motion)
However – no, this is not normal for push ups. Super fit guys coming in may see a slight improvement, but still an improvement.
If you’ve been consistent and dutiful with the programming, I’d recommend sticking with and seeing if you improve on the final assessment.
– Rob

QUESTION

I’m the wellness chairmen for Bangor Fire Dept in Bangor Maine. I have been tasked with revising the annual pft as well as proposing a training program. We cave approx 90 firefighters and three stations.

My background is a CrossFit affiliate owner since 2010 and firefighter emt since 2016. I was made familiar of your programs with operator ugly.

How would you recommend onboarding this program?

ANSWER

You’ve asked a question pregnant with multiple variables and nuances, and understand the approach I’ve thought through in the link below is how I’d do it … with the understanding that MTI’s approach to First Responder fitness is uncompromising. Couple places to start:
– Rob

 

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Rob’s Personal May/June 2020 Programming

by Rob Shaul
Nothing trains like vertical! Loaded uphill hiking for mountain endurance …

By Rob Shaul

Most of my focus in May and June is to prepare for hunting season, which begins either mid-August or September 1. Beginning in July, I’ll be out 1-2 nights per week scouting new hunting areas. Scouting is a way to spend more time outside, in the mountains, and extend my hunting season.

Backcountry bowhunting’s major fitness demand is mountain endurance – uphill movement under load, and long days and mileage.

Mountain Endurance primarily involves mode-specific cardio (hiking uphill under load), leg strength for the uphills, eccentric leg strength for the downhills, chassis integrity, and rolling hill rucking for the approaches and hunting specifically, the heavy pack out.

In addition to training for the hunting season, in the Spring I find myself sick with cabin fever, even when there isn’t a pandemic, and simply want to be outside as much as possible with the warming weather.

Finally, extra body mass (fat), and upper body muscle mass do nothing but slow you down in the mountains. So a shift in programming to an endurance emphasis, with limited, heavy, low volume strength training, would hopefully help me cut weight, and as a result, move faster and better in field. I began May 1 at 165#, and am down to 160# here at June 1. I hope to cut 5-10 more pounds as the summer proceeds and be at 150-155# come September 1.

Here was my May weekly schedule:

  • Monday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (unloaded hike and run) at a Moderate Pace – 60 Minutes
  • Tuesday: 50-75 minute Trail Run, at an Easy Pace
  • Wednesday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (unloaded hike and run) at a Moderate Pace – 60 Minutes
  • Thursday: 50-75 minute Trail Run, at an Easy Pace
  • Friday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (unloaded hike and run) at a Moderate Pace
  • Saturday: Rest, or 50-75 Minute easy Ruck @ 45#
  • Sunday: Rest

With May’s strength and Chassis Integrity programming for the Mondays, Wednesdays and Fridays, I lab ratted a couple different methods to make the gym-based sessions as efficient as possible.

First, I eliminated the warm up, and replaced it with a 20 minute, 4-exercise Chassis Integrity grind, which always included sandbag get ups.

We initially tested Chassis Integrity grinds to begin the training session during last year’s dryland ski training with my local lab rats. During that cycle, as we continued to progress the leg lactate programming, we simply began to run out of time in a 60 minute session to get everthing in …. so I cut the warm up.

It worked well. Twenty minutes of sandbag-intensive Chassis Integrity at the beginning of the session did a great job of preparing us for the long, intense Touch/Jump/Touch to box intervals. I always included the sandbag getup then as well, to ensure we got a deep knee squat in the warm up.

I did the same in May. Below is a typical Chassis Integrity Circuit I deployed:

20 Minute Grind … (work steadily, not frantically)

  • 5x Sandbag Getups @ 40/60# (Alternate Shoulders Each Round)
  • 5x Sandbag Good Morning @ 40/60#
  • 5x Keg Lift @ 40/60# Sandbag
  • 10x Hinge Lift @ 65/95#

May’s Strength Work was built on a three exercise assessment – 1RM Back Squat, 1RM Bench Press and Max Rep Weighted Pull Ups @ 25#, and a Density Progression.

In past Density progression programming, I’d run each exercise by itself, on a 90 second interval, for example:

  • 5 Rounds, 4x Back Squat  @ 80% 1RM, every 90 seconds … followed by …
  • 5 Rounds, 4x Bench Press @ 80% 1RM every 90 Seconds … followed by …
  • 5 Rounds, 30% weighted pull ups @ 25#, every 90 seconds.

In May, I wanted to see if we could tighten this up, and do it more efficiently by running all 3 exercises in the same interval, and still be able to make all the prescribed loads and reps. I did this by running the exercises back to back, under a 3:30 Interval, so …

5 Rounds, every 3:30 ….

  • 4x Back Squat @ 80% 1RM
  • 4x Bench Press @ 80% 1RM
  • 30% Max Rep Weighted Pull Ups @ 25#

Between the Chassis Integrity and Strength Work we’d need to take 3 rounds of warm up work to get ready for the heavy back squats and bench press. So, putting it all together, here was a typical May gym-based session – which would take around 45 minutes.

Monday

Training:

(1) 20 Minute Grind …

  • 5x Sandbag Getups @ 40/60# (Alternate Shoulders Each Round)
  • 5x Sandbag Good Morning @ 40/60#
  • 5x Keg Lift @ 40/60# Sandbag
  • 10x Hinge Lift @ 65/95#

*** I’d typically get through 4 rounds in 20 minutes, my son – 5 rounds

(2) 3 Rounds

  • 8x Back Squat @ 50/60/70% 1RM (50% Round 1, 60% Round 2, etc.)
  • 8x Bench Press @ 50/60/70% 1RM (50% Round 1, 60% Round 2, etc.)
  • Instep Stretch

(3) 5 Rounds, every 3:30 …

  • 4x Back Squat @ 80% 1RM
  • 4x Bench Press @ 80% 1RM
  • 30% Max Rep Weighted Pull Ups @ 25#

I was somewhat surprised we (because of COVID, only my son could train alongside me) were able to make this loading and interval, but we did, and it’s offered me another tool to make MTI programming more efficient. Both my son and I increased or 1RM Back Squat and Bench Press by 10-20#, and max rep loaded pull ups by 10-20% over this quick 4-week cycle, despite all the endurance work.

For June, the general outline is the same, but with even more emphasis on mountain endurance. Here is the planned weekly schedule

  • Monday: 90-120 Minute Trail Run, Easy Pace
  • Tuesday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (Load hike and unloaded run) at a Moderate Pace – 60 Minutes
  • Wednesday: 90-120 Minute Trail Run, Easy Pace
  • Thursday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (Loaded hike and unloaded run) at a Moderate Pace – 60 Minutes
  • Friday: 90-120 Minute Trail Run, Easy Pace, alternating weekly with a 3-5 mile heavy ruck (75#)
  • Saturday: Rest
  • Sunday: 2-4 Hour Peak Bag, Trail Run or Hike

The Monday/Wednesday/Friday trail run at an easy pace is new this year. In past years, a greater percentage of my backcountry hunting mountain endurance was uphill hiking, but this year I wanted to change it up and see if I could do a better job of building aerobic base with easy-paced trail runs. I’ve found it’s difficult to maintain a lower (Zone 2ish) heart rate hiking uphill.

For the gym sessions, we’re still doing a 20 minute Chassis Integrity circuit warm up – with sandbag getups – but have changed the strength work to an even more efficient application of MTI’s “Efficient Strength” methodology. Specifically, a three exercise circuit involving a Lower Body, Upper Body Press, and Upper Body Pull exercise.

Tuesday and Thursday’s PM hike and run – I’m using a backpack loaded with 3 gallons of water (about 28# all together) for load on the hike. At the top of the hill I dump the water, and run down and around.

Below was Tuesday’s Session – which just at 40 minutes to complete

Tuesday

Training:

(1) 20 Minute Grind …

  • 10x Sandbag Getups @ 40/60# (Alternate Shoulders Each Round)
  • 5x Sandbag Cross Clean @ 40/60#
  • 10x Good Morning @ 65#
  • 8x Front Squat @ 65# (to get legs/joints warmed up for the coming heavy reps …)

(2) 5 Rounds

  • 5x Front Squat – Increase Load Each Round until 5x is Hard, but doable
  • 5x Arnold Press – Increase Load Each Round until 5x is Hard, but doable
  • 3/6x Pull Ups

In July, I’ll continue with a schedule, but increase the load for the Tuesday/Thursday hike to 36# (4 gallons of water + the backpack), and shorten the trail runs to 60-90 minutes, but increase the intensity to a moderate pace (comfortable but not easy – Zone 3ish). As well, I will likely begin scouting and so will have 1-2 long days in the mountains. If I’m planning a weekend scouting trip, I’ll skip Friday’s training.

Here is the schedule I anticipate for July:

  • Monday: 60 Minute Trail Run, Moderate Pace
  • Tuesday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (Load hike and unloaded run) at a Moderate Pace – 60 Minutes
  • Wednesday: 90-Minute Trail Run, Moderate Pace
  • Thursday: AM: Strength, Chassis Integrity; PM: Uphill Endurance (Loaded hike and unloaded run) at a Moderate Pace – 60 Minutes
  • Friday: Scouting Trip
  • Saturday: Scouting Trip
  • Sunday: Total Rest

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

 

 

 

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