Page 90 – Mountain Tactical Institute

MTI Writing Challenge: “The Professional Decision I Most Regret”

By Rob Shaul

We’ve all got time during this period of social isolation for some brutal self-reflection.

We’d like to take advantage of that by presenting the MTI community with a difficult writing challenge:

“The Professional Decision I Most Regret”

This is an opportunity to examine and reflect on your own professional career, and identify that one decision you which had back – and would have taken in another direction in hindsight.

What was the situation? Be specific.
What were the pros and cons you were considering?
Did you seek advice? If so, were you led astray, or given good advice but didn’t take it?
In making the decision and living through its outcome, what was the thing you missed, didn’t understand, didn’t consider or that changed that leads you now to most regret the decision?

Your sincere effort here, honesty and reflection can be a gift to yourself and others.

The Writing Challenge
Selected entries will be published my MTI on its website, and in shared with other “Beta” newsletter readers.

Submissions should be between 200 and 600 words in length.
MS Word or Apple Pages, Helvetica size 10.
Citations as endnotes if applicable.
Include a short bio.
Include photos if applicable
Be direct, sincere, and honest. Avoid cliches.
Submissions may need editing. MTI may need to work with authors to craft a finished product.
Authors may remain anonymous when the submission is published

Submissions are due next Thursday, 4.30.20 @ 1700 Mountain Standard Time.
Email to rob@mtntactical.com, Subject: “The Professional Decision I Most Regret”. Attached the submission in Word or Apple Pages format to the email.

Questions?
Email rob@mtntactical.com

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Arete 4.23.20

by Rob Shaul

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Q&A 4.16.20

by SSD

QUESTION

Been reading the site and trying to wrap my head around what the difference between the daily programming and the programs is.

At a high level it would appear that the individual programs, are specialized highly crafted high intensity more suitable for a few months if you say do one of packets.

The daily programming from the samples online seems to read a little less intense and is there fore the long haul day in day out for next however long…more sustainable…you could also switch to a specific program if you had something on your horizon be it selection a race or really just wanted a focus on one fitness domain for a bit.

Is that the correct way to view these in your opinion? (Short termed focused versus Long Term general)

ANSWER

It’s not quite that complicated.

We began 13 years ago with daily training for mountain athletes, then after many requests from deployed service personnel, began daily programming for military athletes (Operator Sessions).

I’ve continued the Operator Sessions and added the Officer Sessions as daily programming for LE.

But …. from a macro view, MTI has 2 types of programming, “Base Fitness” which is designed as day to day programming, and “Event or Sport-Specific Fitness” – which is programming designed to prepare athletes for a specific event (selection, climb, PFT) or to improve a specific fitness attribute (general endurance, strength, Hypertrophy, running, swimming, etc.)

The daily Operator Sessions (military) and Officer Sessions (LE) fall into the “Base Fitness” category. But these are not the only Base Fitness programming for military and LE on the site …. on the military side the Greek Hero (Infantry/SOF), Pirate (SOF with water-based mission sets) and Virtue (Infantry/SOF) packets of plans are all “base fitness” for military athletes.

On the LE side the Spirits (Officer/Patrol), Gun Maker (SWAT/SRT), Notorious Prison (Correction) are all “base fitness” for LE Athletes.

On the mountainside, the Greek Heroine (multi-sport mountain athletes) and Wilderness (Wilderness professional – warden, ranger, SAR) are “base fitness” for mountain athletes.

What’s the difference between the Daily Operator Sessions and the Greek Hero or Virtue Packet of plans? The Greek Hero and Virtue Packet of plans all started as a Daily Operator Sessions cycle …. and I broke them out into individual plans and packets.

In general, the Daily Operator Sessions and Daily Officer sessions represent the most recent evolution of MTI’s “base fitness” programming approach. It’s where I “test” ideas …. for example, the most recent Daily Operator sessions are testing 30-45 minute gym-based sessions, some of which skip a warm up and go directly into a chassis integrity circuit to save time.

Many of the ideas I test with the daily sessions make it to plan updates with the packet plans …. but many don’t. MTI is always testing, pushing, trying new things in pursuit of constant improvement.

I know it can be overwhelming to athletes new to MTI. This is why I answer dozens of emails daily from MTI newbies and vets on what plan to do next.

What are you training for?

– Rob

QUESTION

Hi I was wondering if you can show me which plan you would use for jtf2 selection prep.

ANSWER

I haven’t been able to find out enough about JTF2 selection to confidently design a selection program with it. For others who’ve asked, I’ve recommended the DEVGRU Selection Training Plan.

– Rob

QUESTION

First, I would like to say that I have been following your site for close to a decade and love it.

I am one of those people emailing to ask what plan would be most appropriate for a new group of special operation paramedic recruits that will be joining a unit at our municipal ambulance service that is responsible for a wide number of mandates including: public order, CBRNE response, immediate action rapid deployment to active killer/hostile events, and search and rescue (urban and semi willderness environs).

Candidates are also required to run a job specific test for this unit that includes wearing a level 4 body armor while:

– performing push ups

-climbing flights of stairs with a 40lb backpack and Talon collapsible stretcher

-running 500m

-using the START triage principle to triage 3 patients

-dragging a mannequin while wearing an APR for 72m doing job specific skills: CAT tourniquet placement on a leg, starting a intravaneous cannulation on an arm

All of this is performed for time.

I have looked through your catalog of exercises, but would like to get your opinion of what programs to recommend to these new recruits to better prepare them for their taskings and job specific test.

ANSWER

I don’t have a perfect plan for this, but given the long day that follows, I’d recommend the SWAT Selection Training Plan, which I just updated this week. The PFT in this plan is close – your guys will just need to weir their body armor for the whole thing.

– Rob

QUESTION

I will be starting the Bravo 45 next week and was wondering if there is a substitute exercise for the push press. I have a very low ceiling in my basement so I can’t do a standing push press, unless I use dumbbells and lift them between the beams (I’ve been doing Mr. Spectaculars down there). If the weather gets better, I’ll be able to go outside, but until then, do you have any suggestions? Thanks.

ANSWER

Do a seated military press.

– Rob

QUESTION

I’m going to summit Mt Rainier at the beginning of May, then plan on doing a marathon 2 weeks afterward.

My current plan is to do the Rainier Training plan and incorporate as many of the runs from the Meathead Marathon Plan starting two weeks after I begin the Rainier plan.

Any thoughts or advice would be appreciated.

ANSWER

I’d recommend replacing the Tuesday Strength sessions in the Rainier Plan with easy to moderate paced runs … progressing to 12-14 miles. You’ll need a break after your climb, and then only have a few days to run before you need to taper into your marathon … so you won’t have much time to catch up on running after.

– Rob

QUESTION

I am a 54 year old guy in very good shape, prior military, and have used your plans over the years with great results (thanks!). I live in Colorado and am outdoors in all seasons – lots hiking and snowshoeing long distances at high elevations. Planning to celebrate my 55^th bday in the fall by doing a Grand Canyon rim to rim to rim run/walk. Between now and then plan to do lots of hiking and backpacking. Just finished the Bodyweight program (which I have done a few times over the years). My plan is to next do Peak Bagger. Make sense? After that?

ANSWER

Hold on Peak Bagger and do it right before your rim to rim in the fall.

Now I’d recommend the plans/order in SF45 Packet 1, beginning with SF45 Alpha.

These plans are designed for athletes 45-55 and have an endurance emphasis which will complement your hiking this summer.

– Rob

QUESTION

I’m a new subscriber but I’ve done several of your plans with other people. Looking for a recommendation. I am headed to the National Training Center in Fort Irwin, CA for about a month. During the first two weeks I hope to have access to a gym but for at least 12 days in the desert, I will not have access to anything besides what I bring. I have a sandbag and rings that I normally bring with me but since I will not have access to showers, I’m not looking to get completely gross during a workout.

I’ve found that normally where I’m the most untrained after a month rotation is in my squat (4 days of torture after just trying to get some light working sets in). My goal would not be to put strength on, but just maintain work capacity and not be wrecked after my first lower body day post-rotation.

Appreciate any advice you have. Thanks in advance.

ANSWER

I’d recommend the strength sessions from SF45 Delta. These are all bodyweight, but include our mini blaster progression, which we’ve studied and found to produce the same lower body strength gains as a percentage-based, heavy, front squat progression.

The plan includes chassis integrity work, so you can use your sandbag.

Another option is the Sandbag/Weight Vest / Dumbbell Training Plan – which uses your weight vest and body armor for strength training.

But for both, you’re going to sweat …

– Rob

QUESTION

I have recently paid for a subscription and saw the amount of work out plans. I couldn’t find what i was looking for. I am wanting to go for USAF TACP, but I’m not in a good enough shape to hop straight into that workout plan. Is there a plan where it helps you get to that point? I am in a decent fitness shape, but don’t want to risk myself getting hurt because of the lack of fitness required for that. Also do you guys recommend any diet regiment for your programs?

ANSWER

Training: Military OnRamp Training Plan

Nutrition: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

For the last 3-4 months I have been training to go skiing this weekend. Unfortunately with the Coronavirus situation I had to cancel. I have done body weight foundation, sandbag/weight vest training and dry land ski training. I would like to continue training with a plan to go skiing next season. I have sandbags, dumbbells and it is better for me to work out at home. Any suggestions are appreciated. Thank you for all your help.

ANSWER

Humility.

– Rob

QUESTION

I am expecting to try out for our SWAT team this summer/fall. I currently do strength training, bjj, and run occasionally. My 3 mile averages 9/min pace and I would like to get faster and have better cardio for bjj/school while still having muscle.

Since I don’t know when I will have SWAT tryouts, should I still do a cycle of the plan or two before it or would you all recommend something else?

Thank you.

ANSWER

Now I’d recommend you complete the SWAT Selection Training Plan.

After …. work through the plans/order in the Gun Maker Packet – which is designed as day to day training for full-time SWAT/SRT. Start with Ruger.

Then, 7 weeks before selection, re-do the SWAT Selection Training Plan.

– Rob

QUESTION

I will be running my first 50k on May 9. I am familiar with some of your programs that I’ve used in the past, but with this beginning my first run of this distance I was curious of what you’d recommend. I am currently running 20-30 miles a week with at least one long run. The longest beginning 13 miles to date over the past 2 months. I see you offer a pre season and 50 mile program, but wondering how you would attack this.

ANSWER

Ultra Running Pre-Season Plan. Complete it as prescribed but add 3 miles to the Saturday long runs. Trail run these if possible.

– Rob

QUESTION

With the Coronavirus outbreak, my TDY to RASP2 next weekend was cancelled and I will not be attending the course until October if I do end up going. That being said, I am not sure where I should go from here. I have completed the On-Ramp and then the RASP program however, I do feel a little imbalanced (mostly with the amount of time I have spent focusing on rucking/running). My goals until my potential re-attendance are:

1. Correct imbalance

2. I need to get stronger period but I love running and don’t want to stop doing that for a strength only focus (plus I still need a good general level of fitness to do my job as a soldier).

3. I plan on re-attacking the RASP plan when I get closer to my new date which is at least six months out.

I have been looking at working through the valor series but I wasn’t sure if that would be the best for me and wanted your input.

ANSWER

Work through the Greek Hero plans, starting with Hector.

My guess is your gyms will get shut down …. so I’d recommend building a 60# sandbag and picking up a pair of 25# dumbbells. If so, pivot to Humility.

– Rob

QUESTION

Back again for another question with the experts. I appreciated the programming you gave me through finishing the SFQC and prepping for dive. I have received word from my future unit and now know that I’ll be going to a mountain specialty ODA. With the recent coronavirus outbreak, I won’t be getting there until mid-May, which leaves me for time to start prepping more. For overall strength and endurance required for work within a detachment, which program would you recommend?

Thanks again for everything,

ANSWER

Plans/order in the Wilderness Packet of plans, beginning with Jedediah Smith. These are designed for wilderness professionals including rangers, SAR, wardens, etc.

– Rob

QUESTION

I purchased your Mountain Tactical Fitness Backpacking PreSeason program a few weeks ago.

I’ll give you a brief scenario of myself and my goals. I’m 59 years old, 6′ 0′ 200lbs. The first of January I wieghed 222 lbs. I went on a diet, for first 2 weeks I walked 2 miles a day,then 3 3 miles a day for 3 weeks then 4 miles a day til present. I have been rucking twice a week with 30 lbs pack and doing session 1 and 2 backpacking warm up rounds daily. I have a 14 day Yukon Territory Stone sheep , moose and Mountain Caribou hunt starting August 15. It is a combination horseback/ backpack hunt.

I would greatly appreciate your input on best plans and approach to be the best physically fit and prepared for this hunt. I consider myself to be in decent shape and have a commitment to be in the best physical and mental shape I can be in.

ANSWER

By my count you have 21 weeks, 5 days until your hunt

I’d recommend you complete your current week of the Backpacking Pre-Season Training Plan, but next week, pivot to the plans/order in the Backcountry Big Game Training Packet.

The entire packet of plans is 29 weeks, so next week, start with Backcountry Build 1, and follow the programming right into your August hunt.

– Rob

QUESTION

I want to add an extra run to the NAVY PST. First of all I did an 12:49 1.5 mile looking to bring it down to 11:30-11:55 , is it possible to achieve that with the program?

Second I am not training for spec war so can I replace the swim day for a easy 3 mile run ?

Third: I bought this program and it’s winter here in Chicago, does winter affects running time?

Thanks in advance, really looking forward to start my training!

ANSWER

Improvement? We’ll see anywhere between 10-30% improvement for our PFT plans. It depends upon the incoming fitness of the individual. The more fit guys won’t improve as much. The less fit will see the most improvement.

Okay on the replacement.

Winter? Only if the surface is slippery. Most run faster in colder air.

– Rob

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Arete 4.16.20

by Rob Shaul

Military / National Security / Foreign Affairs

The Military’s Medical ‘Relief Valves’ Remain Mostly Empty in New York. This is Why., Washington Post
Faulty masks. Flawed tests. China’s quality control problem in leading global COVID-19 fight, Stars & Stripes
On April 9, 2020, Vanda Felbab-Brown discussed “Is the War in Afghanistan Really Over?” via teleconference with the Pacific Council on International Policy., Brookings
Three civilians killed as India, Pakistan trade fire across LoC, Al Jazzera
Report: Investigators say fired Decatur captain lied about ship’s position, Stars & Stripes
First candidate for US Army’s future tactical drone gets first soldier-operated flight, Defense News
What happens to F-35 if it flies into Russian airspace?, Pravda Report
How China Deceived the WHO, The Atlantic
Army Files Patent on New 40mm Camera Drone, Soldier Systems
F-22s intercept Russian maritime recon aircraft near Alaska, Defense News
Drugs, Border Security, and the Importance of the US-Mexico Relationship, Modern War Institute
Niall Ferguson: Let’s Zoom Xi. He Has Questions To Answer, Hoover Institute
Pakistan Army claims to have downed Indian Army quadcopter, Jane’s 360
Why Retribution Against China for Coronavirus Would Harm America and the World, War on the Rocks
Taliban touts more elite ‘Red Unit’ fighter training on social media, Long War Journal
Pentagon says ‘Stop Loss’ order is unlikely — but is an option if needed, Military Times
Servicemembers and Side Hustles: Revisiting Ethical Conduct Regulations in the Age of Social Media, Modern War Institute
The Normal Economy Is Never Coming Back, Foreign Policy
64 years ago, a drill instructor marched Marine recruits to their death at boot camp, War is Boring
550 sailors aboard USS Theodore Roosevelt have tested positive for coronavirus, Stars & Stripes
US military wants to build mobile microreactor, Defense News
Commercial aircraft industry’s woes could help Air Force pilot retention, Defense News
Now Joining the Fight Against Coronavirus: The World’s Armed Rebels, Drug Cartels and Gangs, Small Wars Journal
China approves two coronavirus vaccines for human trials, Al Jazzera

First Responder / Homeland Security / Wildland Fire

Ky. police record license plates at in-person Easter service, Police One
Officer Down: Female officer – a young mother – shot and killed trying to save woman’s life on a domestic violence call, LE Today
At the epicenter: Seattle FD prioritizes testing and member safety, Fire Rescue 1
Police chief has guns stolen from his vehicle – days after signing policy about not leaving guns in vehicle, LE Today
Fire aviation in Australia, graphically, Wildfire today
Phoenix Officer Credits Armor with Saving her Life During Shooting That Killed Commander, Police Magazine
Calif. agency implements emergency patrol schedule in response to COVID-19, Police One
We asked the Forest Service how firefighting will change during the pandemic, Wildfire Today
The 4 Types Of Narco Submarines The Military Faces, Forbes
Wildfire Blackouts Aren’t Worth the Cost, Manhattan Institute
Most Officer COVID-19 Deaths to be Eligible for Federal LODD Benefits, Police Mag
Meet the Jackson Hotshots, Wildfire Today

Mountain

Toyota May Drop a Wild, Boxy Cousin of the Land Cruiser Next Month, Gear Patrol
Tarptent Moment DW Review (2019 Version), Backpacking Light
The Process and the Reward, Patagonia
The Best Men’s Midlayers on the Market Right Now, Outside
Incident Report Concludes Vail Lifty Wasn’t Paying Attention During Chairlift Suffocation Death, Unofficial Networks
Retailers’ toughest question: When is it time to close up shop?, SNEWS
Bureaucracy Could Make Some Backcountry Less Safe, Outside
No Man’s Land Announces Virtual Flagship Film Festival April 9-12, Climbing Magazine
Take a Trip Through the Headspace of a Climber Struggling With Doubt, Adventure Journal
You Can Still Buy a Brand-New, Old-School Toyota Land Cruiser. Just Not in America, Gear Patrol
FULL MOVIE: Oil & Water presented by Armada Skis, Unofficial networks
There Are Lots of New Adventure Movies to Stream, Outside
UPDATE: Incident Details Released in Wyoming, Idaho Avalanche Fatalities, Powder
Industry Buzz: Columbia furloughs, VF donations, new REI store halted, how to make PPE, SNEWS
A New Theory for Unexplained Whitewater Deaths, Outside
COVID-19 Presents Ski Towns With a Conundrum, Powder
Are Ski Areas Responsible for the Spread of COVID-19?, Powder
REI plans to furlough most retail employees for three months, REI Co-op
Can You Name All The Colorado Ski Resorts In This Puzzle?, Unofficial Networks
Why Surfers and Climbers Break Social Distancing Rules, Outside

Fitness / Nutrition / Health

Coronavirus infection may cause lasting damage throughout the body, doctors fear, Stars & Stripes
‘You think you’re free, then it comes back’: Doctors and patients explain what the coronavirus ‘second-week crash’ feels like, Business Insider
How to Nail the Perfect Running Cadence, Outside
Missing an Ingredient? Here’s What You Can Use Instead, NY Times
Higher daily step count linked with lower all-cause mortality, Science Daily
The Quarantine Backyard Ultra Is Perfectly Insane, Outside
Ecuador: Hot weather won’t kill Covid-19, Pravda Report
The Best Rice Cooker, Wirecutter
The Experts Lied to Us about Masks, National Review
Every Cyclist Who Was Killed by a Driver in 2020, Outside
Regular exercise benefits immunity — even in isolation, Science Daily
How Close Are We To A COVID-19 Vaccine?, fivethirtyeight
9 Free Online Courses You Can Do During Lockdown, Men’s Health
If a coronavirus vaccine arrives, can the world make enough?, Nature
Come Out Of Self-Isolation Stronger With These Brutal Bodyweight Workouts, Men’s Journal
How to Perfect Your Running Form, Outside
WHO is investigating reports of recovered COVID patients testing positive again, Reuters
Lettuce Left To Die In California Fields As Produce Demand Withers Under COVID-19, Forbes
Neck Tubes and Scarves Are Not Ideal Face Masks, Outside
It’s difficult to grasp the projected deaths from Covid-19. Here’s how they compare to other causes of death, STAT
Scientists discover six new coronaviruses in bats, Science Daily
Nitric Oxide Investigated as COVID-19 Treatment, WebMD
5 Tips for Getting by Without Your Barber, Gear Patrol
Coronavirus statistics: what can we trust and what should we ignore?, The Guardian

Interesting

The debate over a post office bailout, explained, Vox
Recent Battles Between Employers And Their Workers May Mark The Beginning Of The End Of The War For Talent, Forbes
After Math: Look at all this free stufff, Endgadget
How Much of the Coronavirus Damage Is Trump’s Fault?, Defense One
Japan Is Testing the Limits of Pandemic Economics, Foreign Policy
NFL Safeties Should Be Worth More Than Touchdowns, fivethirtyeight
What missed rent and mortgage payments mean for the financial system, The Economist
Exceptional Successes Are Largely Based on Luck, Psychology Today
Why Did The World Shut Down For COVID-19 But Not Ebola, SARS Or Swine Flu?, fivethirtyeight
Social Distance: We Can’t Go Back to Normal, The Atlantic

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Quiet Professionalism and COVID-19

by Rob Shaul

By Rob Shaul

Like many, I’ve been knocked off balance by the COVID-19 crisis/restrictions and the cascading economic devastation.

Past mistakes have taught me when life is swirling it’s best to pause, step away, and reconnect with fundamental principles. Then step back into the fray anchored to these principles and lean on them as a guide.

This stops the spinning and leads to principle-based decisions instead of reactive ones.

The basic principles of Quiet Professionalism are the toolbox I draw from in times like these.

Strange/Scary/Tough Times

The most unsettling character of our COVID-19 experience is the dreadful feeling that two monsters are coming and there’s no escape.

First is the disease itself and it’s impressive ability to spread. I’ve got two young children at home, and my own immune system is recovering from a series of kidney infections. Stories that the virus can live for 7+ days on surfaces and the fact that on March 8, the U.S. had 402 cases, and today, April 8, we’ve just passed 400,000, are indicative of COVID’s seeming unstoppable, creeping threat.

Second is the isolation and division it is causing. In past challenges, America has come together, but the nature of the COVID crisis pushes us apart.

On an international level, we’ve closed our borders with Canada, closed our airports to Asia and Europe, and enacted a 1950’s law preventing industry from shipping PPE and ventilators to other countries.

Nationally, states compete for medical supplies, discourage visitors from neighboring states, and impose quarantines on visitors or second homeowners who arrive.

Locally, I live in Teton County, Wyoming, home to Jackson Hole – a resort community and tourist destination. The mayor and chamber of commerce have told visitors to stay away and discouraged locals from leaving the county for any non-work reason (if you do, you are subject to a 14-day quarantine upon return).

Neighboring Idaho has told us its hospitals won’t accept overflow COVID patients, and residents of a neighboring Wyoming county have posted openly hostile social media messages warning Teton County residents not to visit.

Personally, the social isolation we’re all committed to is naturally divisive and extremely awkward. The mask-wearing recommendations and requirements intensify this.

Economically, my gym is shut down, and five first-degree adult family members have either lost all income or are facing layoffs. The economic impacts are cascading rapidly and already the world is in a deepening recession. Job losses in March alone equal those of the 2007-2009 Great Recession.

At no time in history, has our economy been so dependent upon a scientific rescue in the form of an effective antiviral, mass, rapid testing solution, and eventual vaccine.

My Tool Box

(1) Mission First

Embracing this principle is key to focusing on what’s important – service.

Professionally, my most critical mission is the continued economic viability of MTI which means cutting expenses, improving programming and customer service, and intensely searching for more opportunities to serve our athletes.

Personally it means being an intellectual, emotional and financial rock for my extended family and professional colleagues. MTI is not the only gym in Jackson, the owners of three other local gyms have either interned with me, been one of my athletes or learned to program from me. We’re all working to figure out what’s next.

(2) Hard Work with a Full Heart

This means being a “happy grinder.” Every challenge brings opportunity and this no different. The challenge can force movement into a new opportunity – career, location, relationship, etc. At a minimum, the challenge gives us the opportunity to rise to it, in our conduct and intent.

(3) Experience/Wisdom and Humility

The playing field has changed.

It will be some time before we’ll all feel comfortable to take a flight on a crowded airplane, go to a crowded concert, visit a local bar, attend a group training session, sail on a naval ship, live in crowded barracks, sweat and suffer together at a military course or selection.

The economic impact is being felt in private industry most acutely now, but don’t feel safe if you work for government or military. Tax revenue is also crashing, and already in my town, local government is imposing its first round of lay offs.

All this demands humility. I could lose my company. You could lose your job. None of us is special or immune. Respond with an open mind, and agility if it comes to that. Conserve your resources, fully explore and consider options, and keep eyes forward.

(4) Focus on Hard Truths with Clear Eyes

To find the hard truths for this challenge I’d recommend following the money – which means first the economic indicators (jobs, earnings, etc.) and second, the stock market.

Public policy always follows economic impact. The economy is the first indicator of the extent and depth of change – both positive and negative.

Policy makers can spin and dodge. Economic indicators are nonpartisan.

Economic and the market can help identify the most promising scientific advances on the health side when the scientists themselves disagree.

Short term market swings are driven by emotions, not economics, but long term market trends are economically driven. Look for the trends.

(5) Professional Reading (Crisis Reading in this case…)

Here are my news sources for this crisis:

NY Times, Wall Street Journal and Bloomberg for general economics, stock market, public policy and health/science news.
Economist Mohamed El-Erian (Twitter) for economic impact. He has been consistent and right from the beginning.
Dr. Scott Gottleib (Twitter) for health policy and science. Dr. Gottlieb has been consistent and right from the beginning.
CNBC (I listen to the simulcast on Sirius XM most of the day) for market swings/trends and instant reaction to news.
Johns Hopkins Univeristy Coronavirus Resource Center for unfiltered tracking of the virus infections.

(6) Do Your Job with Dignity

Continuing to grind at work, hopefully with dignity most the time, has been a source of familiar solace for me away from the disturbing daily news.

Half of my job now, every day, is child care for my two young kids. I’m still learning here … and need much improvement, but know already we’ve become closer and see this “forced” family time as a hidden blessing in this crisis.

I’d bet many of you have experienced the same.

(7) Embrace the Suck

No time for petty resentment or useless self pity.

Others are similarly impacted and many – either on the first responder or medical front lines, or affected directly by the disease, or already laid off – have it worse.

Embrace the suck. Commit to stay in the fight and make the best of it.

(8) Gratitude

Always makes things better. Brings perspective and causes us to be in the present.

Heartfelt gratitude is a weapon against despair and inaction.

When you do succumb to whining, know that things can always get worse, and count your blessings.

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Arete 4.9.20

by Rob Shaul

Military / Foreign Affairs / National Security

Consider the Possibility that Trump is Right About China, Vanity Fair
Is The Roosevelt Captain A Martyred Hero Or A Disloyal Subordinate?, In Homeland Security
Calling Veteran SOF Medical Personnel To Staff Field Hospital in New York City, Soldier Systems
The Navy’s Crisis of Special Trust and Confidence, War on the Rocks
We Were Warned, Defense One
What does a tense US-China relationship mean for the world?, The Cipher Brief
Coronavirus Travel Update: Over 90% Of Territories Have Travel Restrictions, Homeland Security
Newswire
Sweden’s liberal virus strategy questioned as death toll mounts, Al Jazerra
A foreign policy toward warlords, Brookings
The Pentagon Is Using Zoom. Is it Safe?, Defense One
The ‘Chinese Virus’ Spread Along the New Silk Road, Foreign Policy
Estonia receives more Javelins, Jane’s 360
All that Glitters is Not Gold: Overcoming the US Military’s Pro-Innovation Bias, Modern War Institute
F-35s Can’t Solve U.S. Air Force’s Pilot Shortage, The National Interest
With the commercial aviation industry in a nosedive, the Defense Department offers airlines a lifeline, Defense News
Air Force botched building its new air base in Africa, Air Force Times
Why China’s support to coronavirus-hit Europe stirs controversy, Al Jazerra
Coronavirus: China, Russia Make a Play for a New Order, Small Wars Journal
The Coronavirus Is Accelerating History Past the Breaking Point, Foreign Policy
Navy Mandates Face Covering: What You Need to Know, US Navy News
USAF SERE instructor debuts the MA37 from “Halo” video game series, War is Boring
At least 5 countries — including a poor Caribbean island — are accusing the US of blocking or taking medical equipment they need to fight the coronavirus, Business Insider

First Responder / Homeland Security / Wildland Fire

3 NYPD officers die of COVID-19, Police One
NJ FFs hold procession for former fire commissioner who died from COVID-19, FireRescue1
Dozers built fireline through 3,500 burning rental cars, Wildland Fire
Playing with Fire: California’s Approach to Managing Wildfire Risks, Manhattan Institute
Calif. firefighters face dual burden of virus, fire season, FireRescue1
A State Besieged by Virus Asks Police to Slow Arrests, Real Clear Policy
Additional 540 troops heading to US-Mexico border to back up border agents during coronavirus outbreak, War is Boring
Detroit, county considering hazard pay for front-line workers, FireRescue1
Over 3,500 rental cars destroyed by fire at Fort Myers Airport, Wildfire Today
During the pandemic, Forest Service Chief emphasizes “rapid containment” of wildfires, Wildfire Today

Mountain

This Custom-Fit Air Mattress Is a Brilliant Car-Based Sleep System, Adventure Journal
Climbing Hands: How We Evolve When We Push Ourselves in Pursuit of Pump, Climbing Mag
Watch Australia’s Best Surf Film of the Year (According to Nikon), GearJunkie
Rivian’s Badass Electric Adventure Pickup Won’t Arrive This Year, Gear Patrol
The Future of Outdoor Gear Is Already in Your Closet, Gear Patrol
Mules, Squirrels, Archery, Family: An Arkansas Renaissance Man’s Story, Gearjunkie
Summer Canceled: Minneapolis Closes All Beaches Until Fall, Gearjunkie
How to Get Outside Safely Right Now, Outside
7 Of The Best Snowboard Jokes, Unofficial Networks
Outdoor Retailer Summer Market 2020 Is Canceled, Gearjunkie
Chasing Ghosts Via Motorcycle In the San Juans, Adventure Journal
Keep It Simple, Buy a Camper Shell, Outside
Video: Mountain Biking a Via Ferrata in Italy, Adventure Journal
Need a Break? This Awesome Surf Film Festival Is Streaming, Free, Adventure Journal
Remember the Rule Allowing E-Bikes in Nat Parks? You Get to Weigh In Soon, Adventure Journal
Utah Avalanche Center reports 11 human-triggered avalanche incidents in three-day window, urges users to make more conservative decisions, Backcountry Mag
In Flylow’s Westward series, meet the skiers making life work in the mountains, Freeskier

Fitness / Nutrition / Health

No flour, eggs or butter? No problem! 23 cake recipes for when you’re missing an ingredient, The Guardian
How to Strengthen Tendons and Ligaments for Injury Prevention, Mark’s Daily Apple
5 Cheap(ish) Things to Get Started Drawing, Wirecutter
An Alpinist’s Do-Anywhere Bodyweight Workout, Outside
5 Nutritious Non-Perishable Foods to Stock Up on During Quarantine, Muscle & Fitness
Keeping lower back pain at bay: Better exercises, Science Daily
Science Has No Clear Answers On The Coronavirus. Face Masks Are No Exception., FiveThirtyEight
High-Intensity Interval Training Shock Microcycle for Enhancing Sport Performance: A Brief Review, JSCR
Here’s How Long The Coronavirus Lives On Clothes, Men’s Health
7 Jump Rope Workouts to Blast Fat and Get Fit, Men’s Journal
Grocery workers are beginning to die of coronavirus, Washington Post
Plasma from coronavirus survivors found to help severely ill patients, The Guardian
Individualizing Training: Structural Balance, Intensity and Autoregulation, Breaking Muscle
Effect of Heat Stress on Measures of Running Performance and Heart Rate Responses During a Competitive Season in Male Soccer Players, JSCR
Too much sugar leads to early death, but not due to obesity, Science Daily
Most diets lead to weight loss and lower blood pressure, but effects largely disappear after a year, Science Daily
Moderate-Intensity Strength Exercise to Exhaustion Results in More Pronounced Signaling Changes in Skeletal Muscles of Strength-Trained Compared With Untrained Individuals, JSCR
A 10-Minute Stretching Routine to Counteract Sitting, Outside
10 Appetite-Suppressing Strategies to Keep You Satisfied, Muscle & Fitness
How to Mountain Bike Train at Home, Outside
Tips on Social Isolation from Someone with 50 years of Experience, MPRNews.com

Interesting

Our Post-Pandemic World is Already Taking Shape, Bloomberg
12 Brand-New, Damn Fun Automobiles That Cost Less than the Average New Car, Gear Patrol
Mortgage forbearance requests jump nearly 2,000% as borrowers seek relief during coronavirus outbreak, CNBC
The Morning After: NASCAR driver loses sponsor after ‘rage quitting’ esports race, Endgadget
Coronavirus Case Counts Are Meaningless*, FiveThirtyEight
The U.S. Could Be About To Completely Shutdown Commercial Airspace, Forbes

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Q&A 4.9.20

by SSD

QUESTION

I am a police officer and I train Brazilian Jiu Jitsu. I am coming off a disc injury in my neck too.

When I cleared to exercise again, I plan on doing your LE on-ramp plan and moving into the LE spirits package after that. I also wish to train BJJ 3 days per week. How do you recommend I schedule the training for both, assuming I can only train once per day – either lifting or BJJ.

ANSWER

Follow the MTI sessions in order, (don’t skip around) but alternate training days with your BJJ … so Day 1 – MTI, Day 2 – BJJ, Day 3 – MTI, etc. Train 5 days/week, try to take 2 days off from formal training per week.

– Rob

QUESTION

A friend of mine recently introduced me to Mountain Tactical Institute, and I’ve spent the past few days perusing training plans on your website. I’m considering a subscription but I have a few questions/concerns.

I’m currently in the US Navy (Surface Warfare Officer) and within the next year I’ll be either transferring to the Coast Guard or transitioning out of the military, probably either to law enforcement or fire rescue/EMT. For most of that year, I’ll be deployed on an aircraft carrier and would like to spend that time getting in shape for whatever life has in store for me after I get home. I several of your plans that don’t involve tons of equipment and can be done on a ship (Humility , Shipboard, and Achilles all caught my eye).

The main question I have is if I purchase one of these or a subscription, how do I access it on the ship? And what can I use besides YouTube to learn how to perform the unfamiliar movements? You may know from your experience in the USCG that internet at sea is incredibly unreliable, and there’s no cell phone or mobile internet service at all.

Thank you for your time. I look forward to hearing from you.

ANSWER

I was on a world war II area buoy tender in the early 90s, there was no internet period?

As you know already, all programming is accessed online via the app or desktop. You can print out a plan a week at a time – and take it on the ship with you. Nothing else I can do for you.

– Rob

QUESTION

I was trying to reach out to find a training plan based on what equipment I have available. I only have a barbell about with 160 lbs in bumper plates, a squat rack and a pull up bar. I can do calisthenics and run as well.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I would like direct your attention to the newly released NTOA PFQ.

http://www.ntoa.org/pfq/

This is a newly developed PT test for SWAT officers. I hope that you can review it and put your thoughts about it up. Certainly, having an across the board standard test can be a good thing. However, I know that our team would require some training changes.

I’m interested to read your thoughts.

ANSWER

Good:

– It’s hard. Lots of work capacity and panic breathing

– Upper body (press, pull) and lower body strength endurance are tested

Bad:

– work capacity and strength endurance-focused. Max effort strength/relative strength, and endurance aren’t tested

– The 800m, 400m and 3 min burpee efforts are all work cap focused.

– The 3-minute burpees, air squats, and pull ups – with the “anything goes after 5 reps” will get sloppy

– 400m run in a mask? Why the mask?

– 400m with 25# in each hand …. what is carried should be standardized. Much easier to carry 25# dumbbells then 25# iron plates

Is this being used widespread? If so I can build a plan for it. The plan will suck!!

Here’s our current SWAT/SRT assessment: https://mtntactical.com/knowledge/swat-srt-assessment/

– Rob

QUESTION

I hope my email finds you well.

My friend bought your denali 9 week training program. She showed me the first week and I really liked it! I’ve already signed up this month to train with Uphill Athletes. I’ll see how it goes, but I may switch to your program. Would that work if I decide to do so? Also, do you offer personalized programs?

ANSWER

The issue on our side is that the program is progressive … ie it gets harder as you work through it. I’m not sure when your climb is, but you want to begin this program the 9 weeks directly before. What this means if your climb is in 9 weeks, and you do 4 weeks of another program, you can’t stop it and drop into our plan at week 5 …. you’ll get crushed.

– Rob

QUESTION

I am a 50 year old man in good shape. I do at least one Tough Mudder and one Goruck every year (one in the spring and one in the fall) to make sure I stay in shape all year. I am used to pushing myself and am always interested in getting stronger, faster, and better in my endurance. I’ve appreciated the variety in your workouts and the way they help me grow in different ways.

I recently completed your Big 24 workout because I wanted to increase my strength. I was wondering what you would suggest for the next workout. I am prepping for a Tough Mudder in May, but am interested in hearing what you think is a good follow-up to the Big 24. Thank you for your time.

ANSWER

Maintain strength and build endurance with SF45 Bravo.

– Rob

QUESTION

Great website man. I like what you’ve created here.

Just curious to know why the GoRuck Selection plan has so many pull-ups? It’s one thing I don’t see in any of the goruck events.

I’m decent at pull-ups but lousy at grip strength. I was thinking of swapping pull-ups for heavy KB farmer carry’s of some type.

Curious to know your thoughts.

ANSWER

Pulling balance to the bench press and push ups in the plan. You won’t get that with farmers carries.

– Rob

QUESTION

It has been quite a while since I have been in any sort of training routine. I am 48 and am out of shape. 6’1″ and around 240. I would like to get tactically fit.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan.

And … fix your diet: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I’m thinking about starting one of your plans. I want to incorporate it into a more skills based climbing regime I’ve been doing (climbing about 3-4 hours a week). My goals mostly relate to alpine objectives with a strong endurance component but I also enjoy the more tactical training stuff. I enjoy putting my body and mind in uncomfortable situations and am inspired by the military survival stuff I see online. I’m not looking to gain any mass as keeping a good strength to weight ratio is important for climbing. I also have strong endurance and do a couple of zone 2 runs a week. Any ideas what plan I could benefit from? The alpine one? I’m a big fan of uphill athlete but I find there stuff less challenging and they really don’t focus on the tactical side.

Hope I’m making sense. I greatly appreciate any feedback you can give me.

ANSWER

I’m reading you want to complement the climbing you’re doing with one of our plans. From our stuff, assuming you’re fit and know your way around a weight room, I’d recommend Jedediah Smith. This plan comes from our Wilderness Packet of plans designed as day-to-day programming for wilderness professionals: SAR, wardens, rangers, etc, and concurrently trains strength, work capacity, chassis integrity (funcitonal core) and mountain endurance (run, ruck, uphill movement under load).

This is a 5 day-week, 7-week plan. How you incorporate it with your current climbing depends on your fitness and how much time you have to train. If you’re fit, and have lots of time, do 2-a-days. If you don’t have enough time to train 2-3 hours/day, or need to work on your fitness, alternate sessions … Day 1 – JS, Day 2 – Climbing, Day 3 – JS, Day 4 – Climbing, etc.

– Rob

QUESTION

I am preparing to leave for the Army and go to SFAS between July and September. I am currently finishing up my training to do a 50k. I’m a well rounded athlete, stronger on the endurance side. With little experience rucking. I am looking to do the subscription but I’m stuck on where to start and what would work best for me. Thank you in advance.

ANSWER

No matter what, you’ll want to complete the Ruck Based Selection Training Plan the 8 weeks before selection. You’ve got a wide spread of possible dates … here

By my count, you’ve got 16 weeks until July 1. Here’s what I recommend:

Weeks Plan

1-7 Fortitude

8 Total Rest

9-16 Ruck Based Selection Training Plan

You’ve got 25 weeks until Sept 1. Here’s what I recommend:

Weeks Plan

1-7 Valor

8-14 Fortitude

15-16 Humility (First 2 weeks)

17 Total rest

18-25 Ruck Based Selection Training Plan

– Rob

QUESTION

I’m going to the Army Jungle Operations Training Course at Hawaii in September.

From what I know so far, the biggest athletic demand will be rucking everywhere through jungle terrain. Besides that, swimming/treading water, completing a 2.5K jungle run and the “green mile” ( a long course of obstacles and carrying equipment and stretchers etc.)

I’d like to build a program to follow for the next 6 months. Any suggestions or MTI plan recommendations?

ANSWER

I’d recommend the plans/order in the Pirate Series of plans, beginning with Barbossa. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (functional core), and tactical agility. There are 4 Pirate plans in this packet – 28 weeks of training – should take you right to school.

– Rob

QUESTION

I am 58 and in good shape for my age. I run three days a week and lift three days a week. I did adventure racing between for five years, but stopped that about two years ago. My friends and I would like to climb Mt. Whitney or Mt Williamson in the Sierra Nevada. They have experience out there I do not. I was born, raised, and live in Florida. While these are reasonably easy mountains, the elevation does concern me as a flatlander, actually swamp rat. I have read about your training and it looks like something I would enjoy. We would be doing the hikes in late July or Early August. Do you have have a suggestion for a plan? Can your plan help flatlanders like me get ready elevation gain?

ANSWER

MTI climbing-specific programming will help prepare for elevation gain, but you’ll still get hit with the altitude. There’s no shortcut for that except to be as sport-specifically fit as possible when you get to the bottom of the mountain.

In terms of programming, I’d recommend the plans/order in the Wilderness Packet of Plans until you’re 6 weeks out from your climb. The Wildnerness plans are designed for wilderness professionals and concurrently train strength, work capacity, chassis integrity and mountain endurance (run, uphill hiking under load). Start with Jedediah Smith.

Exactly 7 weeks out from your trip, drop out of the wilderness plans and complete the Peak Bagger Training Plan.

– Rob

QUESTION

I’m doing with your Low Back Training Program. I’ve just completed week 3 and am loving it. I have an old L4,5 disc injury that has become a problem over the past few years. I was feeling good and decided to go skiing for my 60th birthday after taking 20 years off from the sport. I did your 30-day dry land ski prep program and it really worked well. I had very little soreness after skiing each day. Leg’s were strong and recovery time was fast. My back was the weak spot. I felt vulnerable and tweaked it hard at least once everyday skiing.

I started the low back program 5 days after my ski trip. I had swelling and pressure around the disc and was feeling some discomfort most of the time. My envelope for pain free movement was quite narrow. Getting through week 1 was challenging but I was able to do all of the exercises and prescribed reps. Week 2 was transformational and by Friday’s session I was doing all of the exercises with lots of vigor. Week 3 has been solid with me working up to 50# on goblet squats and 70# on walking lunges with no low back discomfort. This is amazing as I could barely do the body weight work in week 1.

The transition from early in week one to late week 3 has been remarkable Rob. Almost no low back pain now. Moving really well, dealing with torsional loads without issue, and gaining lots of hip mobility from the range of stretches prescribed.

The training session plan is easy to understand and follow.

I’m using the app and can’t always find my training program. I’ve got it bookmarked but can’t find it any other way.

The exercise videos and descriptions are fantastic. I can stop/start and review each exercise as needed.

Do you have follow up program that you would recommend for me after I complete Low Back Training? My intention is to work your programs continuously until ski season 20/21.

Also, I see 40# getups are prescribed week 6. I don’t have sandbags at my gym. Is there a replacement for the sandbags?

ANSWER

Thanks for the note and am glad the program is working for you.

Sandbag? No replacement …. build your own and take it to the gym – this is what others do. My first was an old duffle bag, duct tape and gravel.

Next? The issue is your age. I’m finishing up a study project on developing day to day programming for Masters Age athletes, but it’s not complete yet, and I haven’t committed to build out the programming after. I need to get the final study results and see if I’m confident doing it. So, short answer is I don’t have age specific base fitness programming for you at this time, and there’s a good chance the base fitness programming I have now will be too much volume and/or too intense.

So, give than, next I’d recommend the plans/order in the Wilderness Packet – starting with Jedidiah Smith. Follow the sessions in order, but not the schedule. I’d recommend training Mon/Tue, Wednesday off, then Thurs/Fri, and Sat/Sun off from training. Cut down on the individual sessions if you’re not recovering, and use the female loading for the work capacity and chassis integrity events.

– Rob

QUESTION

I just finished Phase 2 CRO/STO And the training program. Which one would you recommend to do next?

ANSWER

After a full week’s rest, drop into the plans/order in the Pirate Series of plans. These are designed as day to day programming for military and LE SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity, endurance (run, ruck, swim) and tactical agility. Start with Barbossa.

– Rob

QUESTION

Was doing urban FF plan (full time city FF) then was doing one arm injury plan while recovering from elbow surgery (cleared last week). No back to work but in two weeks going to army (national guard) senior leaders course which will be long days in a class room. Not sure if organized physical fitness will be required but will assume I’ll need to fill the mornings with some sorta of PT. I will also attempt to mountain bike on Sunday’s and starting to prepare for that season. On May 5 I’ll start Afghan preparation for a course I’m attending in July.

What plan should I plug in now with the anticipated lack of time to work out coming up?

ANSWER

Hector.

– Rob

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Q&A 4.2.20

by SSD

QUESTION

I am at a fork in the road of how to continue my training. I have 8 weeks before I go to Air Assault school and I plan on beginning the program here in two weeks. Prior to this I was working my way through Greek Hero, I was on week 2 of Ulysses. I had to divert my training to Willie for a 10K run and then changed it again when I was informed on short notice that I had to take a PTA for the DEA academy.

The two issues I have is what to do with the two weeks prior to beginning the Air Assault plan. I was either going to continue Ulysses for two weeks or work on my 5 mile run time since it needs work.

The other issue I have is that although I haven’t been given a definite yes, I may be inserted into the the next DEA Academy class. In your opinion is the DEA PTA plan a good prep for the rigors of the academy or just the initial PTA? The good thing is that the DEA PTA somewhat mirrors the APFT so the Air Assault plans segues into the DEA PTA plans.

I apologize for the long email, but greatly appreciate your knowledge as your advice in the past has aided my in performing well in events where I had to divert my training.

ANSWER

Do the DEA PTT Training Plan for 2 weeks until you get some clarity, then start the Air Assault Plan 6 weeks before your course. Assume the Air Assault Plan will prepare you both for DEA Academy and Air Assault School.

– Rob

QUESTION

BLUF: I need to mix workouts from the PAST Plan into the TACP V3 and I could use some guidance on the most effective way to do so.

I am training for TACP Officer and my application goes in sometime in late May. If I’m selected I’ll go to Phase II selection in late August.

The application still requires Officer candidates to take the standard USAF PAST and submit it with our package, additionally we take the PAST again at Phase II. I was using the TACP V3 plan but while it will definitely prepare me for selection, my PAST scores are still not where they need to be and that plan focuses more on the Tier 2 OFT.

I was hoping to get some guidance on how to mix workouts from the USAF PAST plan into the TACP plan. If I could get a recommended weekly schedule I would really appreciate it.

Thank you for your valuable time and assistance, have a great day!

ANSWER

One plan at a time. Now … PAST. After you submit your packet in May, pivot to the TACP Selection Course Training Plan.

– Rob

QUESTION

I’m a huge fan of your programs, and while I work with LE and military athletes, I am a government analyst during the day and attend law school at night. Unfortunately, between a very busy day job and school at night, I am pretty strapped for time.

Do you happen to offer any shorter programming options for (45 minutes or less) for general athletes? Or any recommendation on how to modify programs for shorter windows? I realize that what makes MTI so great is the work required in the programs so I understand if this is not possible.

Thank you very much for your time.

ANSWER

Not for General Athletes, but our Spirits Packet of Plans for LE Patrol/Detective have training sessions designed to last 45-50 minutes.

– Rob

QUESTION

I am currently starting the hypertrophy program for skinny guys this Monday 3/2/20 from your website. I am someone who previously liked to work out but felt as if I was stuck and couldn’t gain anymore size which is why I am trying your program! With this, the program is only 4 weeks long and once it is over, I want to continue to work out, so I don’t lose my size and/or strength. What would you recommend I do at the end of these 4 weeks to continue my physical health so I can keep my size and strength? Thanks for your time as I hope to hear back soon.

ANSWER

After the Hypertrophy Program for Skinny Guys, pivot to strength. I’d recommend Big 24.

– Rob

QUESTION

I was somewhere in the middle of your Humility plan when I hurt my shoulder playing sambo. I couldn’t lift my arm up past my collar bone so I assume it’s a rotator cuff. I’ve had issues before with it.

Took a few weeks off but now I’d like to get back at it. I’m starting your half-marathon plan to use this opportunity to concentrate on my legs, but I’m curious if you have some advice.

I’m guessing as an experienced coach you’ve seen a few shoulder issues before.

I can now lift my arm over my head and do a couple push-ups and pull-ups without crying, but I want to work on my shoulder to fix it for good. I used to think that military presses and dips and chin-ups or rows were all I needed to have healthy shoulders, but I’m wrong of course.

I’ve been practicing a few exercises from your library specific to shoulders, but I’m curious if you’d recommend any in particular, or even a shoulder-specific routine.

I’m aware you’re not a doctor and would probably hesitate to give advice over email, but I’m a fan of your practical approach and experience, and figured I’d reach out. Thanks much.

ANSWER

Right – I can’t give medical advice or diagnose your shoulder remotely.

Given that – a couple recommendations:

1) Purchase and use “Treat Your Own Rotator Cuff” or a similar book from amazon.

2) Try MTI’s Shoulder Blaster exercise (unloaded) and Y+L Exercise. Do both unloaded.

– Rob

QUESTION

I am currently training for the FBI academy which I will start in 4-6 months. What training plan would you recommend to get the most improvement on these events and prepare me for being all around better shape. At my last PFT my scores were as follows:

Sit-ups: 57

300m sprint: 48 seconds

Push-ups: 39

1.5m run: 10:48

Pull-ups: 7

Please let me know where you think I should be starting out in your programming.

ANSWER

Here’s what I recommend:

1) FBI SA PFT Training Plan

2) Whiskey, then part of Tequila – both plans from our Spirits Packet of plans for LE Patrol/Detective

3) LE Academy Training Plan the 7 weeks directly before the Academy.

– Rob

QUESTION

Peak Bagger Plan: While box steps are listed for the exercise, what is your thought on replacing (at times) just good ol fashion stairs or a nice long, aggressive hill?

ANSWER

Okay, but you have to do the prescribed vertical … so if the plan calls for 600x Step ups @ 17″ box, 600 x 17 = 10,200 inches = 850 vertical feet. (uphill only) … so you’ll have to somehow measure the vertical feet of the steps and get in 850.

– Rob

QUESTION

First and foremost, thank you so much for the phenomenal training plans you’ve generated over the years. I have the Greek Hero set, the LEO Spirit set, and the SWAT selection programs. They’ve been instrumental in helping me hit several milestones for my endeavors in the FL Army National Guard (I’m an Infantry Company Commander) and as a LEO for a local sheriff’s office.

The purpose of this email is to ask what recommendations you have for someone recovering from a leg injury. Long story short, I severed two tendons in my right foot (the tendons that connect my ankle to my foot), and partially severed another one (a tendon that connects the outside of your foot to the bottom of your calf). I had surgery to re-attach my severed tendons and fix the partially torn one. As of now, I have not begun physical therapy but am losing my mind at home (the doctors have placed me on a “no work status” until further notice). Any advice would be greatly appreciated.

ANSWER

Training Plan for Athletes Suffering Leg Injury. This will train the rest of your body around your injury.

As well, drop the crutches and get one of these peg legs: https://www.amazon.com/iWALK2-0-Hands-Free-Knee-Crutch/dp/B00092RB06/ref=sr_1_1_sspa?keywords=crutch+replacemtn+for+injured+foot&qid=1583256026&sr=8-1-spons&psc=1&smid=A16VRQ4X5LV1CM&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExWFZDRkpMVFNTMDlCJmVuY3J5cHRlZElkPUEwNDU4Mzg1MThUR0pIUzdZM05ZUyZlbmNyeXB0ZWRBZElkPUEwNTA0ODUzM0k1TlJUUjNZNFgwSyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU=

I had foot surgery 14 months ago and this thing is amazing. Soon I was doing sandbag keg lifts and clean and presses wearing it … much better than crutches for training and everything else!

– Rob

QUESTION

I had read your ministudy on heavy barbell complexes, which followed a 2x/week protocol. What are your current thoughts on the 3x a week that Gladiator prescribes? Would you recommend that for older ppls (I’m 53, but have been training for several decades).

Also, what are your plans for the mountainathlete.com domain? I see it points to mtnathlete branded clothing now. Are you going to add a link to mountain programming too? I still wear your old tshirts with the “Train Hard Climb Fast” line, hah.

ANSWER

Gladiator is intense – and awesome. Too intense for a 53 year old? Could be … I’d recommend diving in and trying the first week (3x/week). If it’s going okay keep going, and if not, rest Wednesday, and do Wednesday’s session on Thursday and Thursday’s session on Friday and drop the Friday session.

Go for 3 weeks and do the re-assessment on week 4. Decide then if you want to continue.

I’m slowly working to move the mountainathlete.com domain to apparel …. having programming both there and at mtntactical.com was just too confusing for everyone.

– Rob

QUESTION

I got a connection with an active guy and decided to go active instead of Guard. That puts me at an estimate of July 01 being my basic training date. In time I have until then, I’d like to complete the SFAS training plan 8 weeks before, but I’m stuck on what plan to complete before that. I will say, coming from LEO, my distance running and rucking is lacking but I am still very strong.

Thanks in advance, and thanks for all you do!

ANSWER

Fortitude.

– Rob

QUESTION

I was wondering if your program increases in difficulty as you progress or is it on the user to add difficulty? For example I have an app that has you start at a weight for bench press that I chose, but it only tracks the weight I lifted it does not tell me to increase the weight.

Secondly; after purchased do all the programs open up? As in my if I did a ACFT course twice but noticed my I am used to those movements and need a shock can I choose another program or do I have to stick with one program?

Third; is there any single workouts that I wouldn’t have to start a whole program to use. Sam example I’m bored or I have more energy and want to do something harder?

Hope that makes sence, if not let me know.

ANSWER

1) Most programming include progression across multiple modes …. i.e. the programming increases in difficulty as you work through it.

2) If you purchase a subscription, you have access to all the plans … you don’t get locked into one. If you purchase an individual plan, you cannot see the other plans.

3) No …. not exactly. MTI programming is all planned and progressed and the focus is to improve mission direct performance for mountain and tactical athletes. It’s not built around the idea of random programming or focused on just working out. It’s professionally designed strength and conditioning programming.

– Rob

QUESTION

What is the best preworkout to use while training. I am a sheriff deputy and often after a 12 hour shift I need a boost especially when running.

ANSWER

If you’re asking about a supplement – caffeine.

– Rob

QUESTION

I would like to first say thank you for your services and knowledge. My brother used your programs over the course of about 10 months following up to his selection for CCT selection, to which he graduated 1st in his class. All we both can say is that we are both very much believers in your methods and programming.

Now for as for myself. I am currently 25 serving in the United States Marine Corps as an 0331(Machine gunner). I am currently in the process of attempting my hand at MARSOC A&S. I have about 9 months until I would be attending the course. I was wondering what yout advice would be for programs to follow from now until selection? Any thoughts or suggestions would be greatly appreciated.

ANSWER

Thanks for the note!

Follow the plans/order in the Pirate Series of plans between now and 9 weeks out from selection. Exactly 9 weeks before selection, drop out of the Pirate Series and complete the MARSOC A&S Selection Training Plan.

The Pirate Series Plans are designed as day to day programming for SOF with water-based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity, and tactical agility.

– Rob

QUESTION

I will be attending the Florida smokediver course at the end of the year and wanted to go ahead and start preparing. I am unsure what program to select considering it is a very physical intense program. On the first day of class I will have to complete a fitness test consisting of 50 push ups in 2 min. 70 sit ups in 2 min. And 1.5 mile run in less than 11:15. After that I must compete for a spot by doing an obstacle course race consisting of wood chop, 50m hose drag, 5 pull ups, 5 story stair climb with 50ft of 2.5 inch hose and hose hoist 50ft of 2.5 inch hose up 5 floors the 24 foot ladder raise. This obstacle course will be done in full gear on air and you complete as many rounds as possible on a tank and individuals with most completions get selected. Any advice will greatly help. Thank you very much.

ANSWER

Between now and exactly 14 weeks out from your course, complete the plans/order in the Country Singer Packet I, beginning with Johnny. This programming concurrently trains strength, work capacity, endurance and chassis integrity (functional core).

At 14 weeks out, drop out of the Country Singer plans and complete Valor (7 weeks), followed by the SWAT Selection Training Plan the 7 weeks directly before your event.

The SWAT Selection Plan will prepare you well for the fitness assessment and obstacle course work you’ll face in Florida.

– Rob

QUESTION

I’ve been following you guys for a bit and have a question on a long term plan for pursuing FBI Academy.

Do to current work commitments, I will not be able to apply for the FBI for 1 year. In the meantime, I am studying BJJ/Muay Thai 4x per week. These sessions are typically 2 hours long.

What would be a good long term plan? I want to focus on building strength and fighting ability as I expect there to be less time for this as an agent. However, I know that moving closer to the application the PFT will become a priority.

I have access to standard gyms, but there aren’t any functional gyms in my area outside of CrossFit, and they do not allow outside programming unfortunately.

As background, I did pursue Marine OCS and attended OCC in 2017 with a 285 PFT (max pull-ups, crunchies, 19:45 run). I was pretty successful in the physical components, especially the rucking and endurance, and decent on the running but never faster than 6:45’ miles. I was injured out of the program half way through. Since then, I’ve bulked up and am about 205 with 21% body fat.

Happy to provide more information, but the main question is what would be a good long term plan to build technical fighting ability/strength right now and then phase into PFT specific and academy specific training in the next year.

ANSWER

Now? I’d recommend the Big 3 + Run Training Plan. My concern with your current 4 day/week, 2-hour/day training program is overtraining, and the Big 3 + Run plan will complement the work capacity you’re getting in your fight training by adding in max effort strength and endurance. How to schedule is tricky. You could try 2-a-days, but that would depend on your fitness. If your fight training is most important, you’d want to do it first before anyone other training. Better might be to alternate sessions so, Day 1 – fight, Day 2 Big 3 + Run, Day 3 Fight, etc., but take at least one full day off weekly.

Follow the Big 3 + Run Sessions in order.

Long Term? I don’t have a long term training plan for athletes focused on fight training. We do have a BJJ Training Plan which would complement your fight stuff, but it’s not a long term plan. Again, the issue is over training and avoiding fatigue which would impact your learning during your fight training. So, if you continue with the fight stuff, after Big 3 + Run, I’d recommend another of our strength plans – specifically Big 24, following the same alternating schedule.

FBI Academy? Not sure if you’ve taken the FBI SA PFT yet, but if not, complete the FBI SA PFT Training Plan the 6 weeks directly before your test.

Seven weeks out from the Academy, complete the LE Academy Training Plan.

– Rob

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MTI’s Top Selling Training Plans for March 2020

by SSD

MTI’s Top Selling Training Plans for March 2020

Learn more about our Plans and Subscription HERE

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Range Fitness Lab Rats Needed

by Rob Shaul

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow and focused, 2-week, 2 or 3 day/week Mini-Study testing MTI’s Range Fitness system for improving accurate marksmanship under stress.

This mini-study will begin Monday, April 13. Deadline to apply is Friday, April 10, 2020.

Details

Successful Lab Rats will need to be experienced, carbine marksman (5.56 or 7.62).

The range/shooting programming will be dictated, and built around MTI’s “Quad Deuce” Range Fitness event. Improvement on this event will the mini-studies measuring metric.

Lab Rats will all be given the same programming, and asked to report progression/improvement on the Quad Deuce event – which will be part of each training session. In addition, lab rats will be asked to comment/give feedback on the training session design, and overall Range Fitness theory for training effect, efficient use of range time, etc.

Required Equipment:

5.56 or 7.62 Carbine rifle with red dot site
120 Rounds of ammunition for each training session
6, 8 or 10-inch metal, reactive target
Dummy rounds for ball and dummy drills
Range set up which allows for short shuttle sprints behind the firing line
2-3 day/week Range access
Stopwatch with repeating countdown timer
Another marksman or spotter to verify/count hits on target

Cycle Duration and Schedule: This MTI Mini-Study will take 2 weeks and 4-6 total training sessions. It will begin Monday, April 13, 2020.

To Participate

- You’ll need to be an experienced carbine marksman with a 5.56 or 7.62 rifle equipped with a red dot site
- You’ll need access to a 60-100 yard range two or three times/week, and a 6, 8, or 10-inch, metal, reactive target
- You’ll need 120 rounds of ammunition for each training session (4-6 sessions total)

Want to Participate?

Please email rob@mtntactical.com, and put “Range Fitness Lab Rat” in the subject line.

Please include:

- - your age
  - marksmanship experience
  - verify you have the required weapon, equipment, and ammo
  - clarify if you can have range access 2 or 3 days per week. 3 days is preferable but 2 days will work
  - Finally, please verify you can commit to the 2-week, 2-3 day/week training cycle.
  - The cycle will begin Monday, April 13, 2020 and end, Friday, April 24, 2020.
  - Experienced civilian marksmen, as well as military and law enforcement members, are encouraged to apply

Questions? Email rob@mtntactical.com

APPLY NOW