Arete 2.20.20

Military / National Security / Foreign Affairs

U.S. Pulling Some Combat Troops Out of Africa, Small Wars Journal
After Decades Focused on Terrorism, Special Operations is Broadening its Horizons, Small Wars Journal
America Is Alone in Its Cold War With China, Defense One
Navy EOD chief awarded Silver Star for saving teammates during intense firefight in Iraq, Task &
Purpose
America’s Special Operators Will Be Adrift Without Better Civilian Oversight, War on the Rocks
Let’s Use Peer Pressure to End Political Endorsements by Retired Generals, Defense One
How Russia Is Prodding Scotland Toward Independence, Foreign Policy
Senator Graham Tells Defense Secretary Esper He Could ‘Make Your Life Hell’ In Battle Over Trump Africa Policy, Small Wars Journal
What Exactly Is in the Details of the Taliban Truce?, Small Wars Journal
Head of hospital dies in coronavirus epicenter; global economic impact spreads, Reuters
Taiwan’s Military Is a Hollow Shell, Foreign Policy
Russia sent spies to Ireland to check undersea fiber-optic cables: report, intelnews.org
Cyber Deterrence Is Dead. Long Live Cyber Deterrence!, CFR
While US worries about China, Europe stays focused on Russia, Military Times
Small Units in Big Wars: How Platoons and Squads Should Prepare for Large-Scale Combat Operations, Modern War Institute
Escalation Of War In Eastern Ukraine Kills One Soldier, Injures Four, In Homeland Security
Insider Attack on 7th Group Involved Two ANP Shooters, Small Wars Journal
Senior Huawei Official Acknowledges Ability to Clandestinely Access Mobile Networks, Homeland Security Newswire

 

First Responder / Homeland Security / Wildland Fire

Tactical medics approved to carry handguns, FireRescue1
We’ve lost 21 officers in the line of duty so far this year. That’s 21 families that will never be the same., LE Today
Family of slain Chicago police commander sues online gun dealer, Police One
Police warned about ‘credible threat’ to kill cops. Illegal immigrant, MS-13 gang member arrested in connection., LE Today
The cost per gallon of dropping retardant, Wildfire Today
For first time, ICE subpoenas Calif. sheriff’s department, Police One
Arizona Tribal Officer Fatally Shot, Police Mag
Sacramento to name baseball field after slain LEO, Police One
Ex-Dallas officer found not guilty of assault in fatal OIS, Police One
Atlanta fire chief responds after captain suspended for solo rescue, FireRescue1
Ga. state patrol head forced out after cheating investigation, Police One
The Silent Threat of the Coronavirus: America’s Dependence on Chinese Pharmaceuticals, Homeland Security Newswire
Homeland Security waives contracting laws for border wall, Stars & Stripes
Border Patrol Will Deploy Elite Tactical Agents to Sanctuary Cities, Homeland Security Newswire
4 more firefighter training drills not found in books, FireRescue1
BLM plans to build 11,000 miles of fuel breaks, Wildfire Today

 

Mountain

Do Women Need Women’s Skis?, Gearjunkie
Surfer’s Near Death Gets Caught on Live TV, Outside
Colin O’Brady Responds to National Geographic Article, The Adventure Blog
Teton County SAR coordinator, from dispatch to mental health, Backcountry Mag
Best Chemical Methods for Water Purification, Backpacker
Climb Assist Beta Provides 3D Topo Maps of Popular Climbing Destinations, Climbing Mag
Greater Zion Is a Multisport Paradise, Outside
These Women Trail Runners Will Inspire You, Outside
The Best Thermos, Wirecutter
Alex Honnold and Renan Ozturk Dive Deep Into Life’s Biggest Questions, Adventure Journal
The first all-backcountry ski resort opens in Colorado, SNEWS
Vail Issues Apology for Epic Lift Lines, Wait Times, Powder
Five Iconic Books Every Backcountry Skier Must Read, Powder
Meet 5 People Who Are Crushing Their Ski Bucket Lists, Outside
How To Prep For An Endurance Horse Race, And Lose Weight While You’re At It, Men’s Health
What Snowboarding’s Latest Innovation Means For Skiers, Gear Patrol
My Obsessive Search for Perfect Gloves Is Finally Over, Outside
What the Trees Know: Solving the Mystery of Colorado’s Record Avalanche Season, The Cleanest Line

 

Fitness / Nutrition / Health

Yoga More Effective for Back Pain than Meds, Study Finds, Muscle & Fitness
All Your Questions About Intermittent Fasting, Answered, Men’s Journal
I Tried 6 Popular Anti-Snoring Devices. Here’s How They Did., Wirecutter
4 Scenarios When Detailed Testing Makes Sense, Mark’s Daily Apple
12 HIIT Workouts to Get You in the Best Shape of Your Life, Men’s Journal
Why Most Endurance Elites Don’t Endorse CBD (Yet), Outside
The Benefits of Intermittent Fasting, NY Times
5 Alternative Moves to Bench Pressing for Athletes, Muscle & Fitness
A Comprehensive Guide to Unilateral Training for Injury-Free Training and Performance, Breaking Muscle
10,000 steps a day: Not a magical formula for preventing weight gain, Science Daily
Overhead Stability: A Strength Training Must, Breaking Muscle
Insufficient evidence backing herbal medicines for weight loss, Science Daily
How to Build Healthy Habits, NY Times
Build Shoulder Strength to Avoid Injury, Breaking Muscle
Keto FAQs: Top 30 Most Common Keto Questions Answered, Mark’s Daily Apple
Is Coffee Good for You?, NY Times
The Great Fitness Scam, Outside

 

Interesting

States look at banning, restricting bottling firms from tapping local groundwater, Washington Post
Ever Wonder How Facebook Tracks Your Browsing? This New Feature Lets You See Firsthand, Gear Patrol
Why Teenagers Reject Parents’ Solutions to Their Problems, NY Times

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Arete 2.13.20

Military / National Security / Foreign Affairs

How China Is Working to Quarantine the Truth About the Coronavirus, Defense One
I Took Part in the Army’s New Battalion Commander Assessment Program: Here’s What I Learned, Modern War Institute
Why Angela Merkel’s Succession Plan Failed, Foreign Policy
Philippines Tells U.S. It Will End Military Cooperation Deal, NY Times
Fixing the Problem: Integrating Virtue Ethics into U.S. Special Operations Forces Selection, Education, and Training, Small Wars Journal
Hezbollah and Iranian-backed militias suffer heavy losses fighting in Syria, Long Wars Journal
Fired Navy sub commander had affair with spouse of enlisted sailor, Task & Purpose
Chinese Military Officers Hacked Equifax, Justice Department Says, Defense One
Ireland’s Sinn Fein Hopes to Form a Government, Foreign Policy
A Privatized Army, a Civ-Mil Chasm, and the Long Path to the Crisis of 2050, Modern War Institute
Navy SEAL Team 6 operator found guilty in catfishing scam, Task & Purpose
Two Special Force soldiers killed, 6 wounded during apparent insider attack in Afghanistan, Military Times
How to Get the National Defense Strategy Out of Its Mideast Rut, Defense One
Interview With Prof. Niall Ferguson: A Brief History Of Tomorrow, Hoover Institution
The military is growing, but some services are getting smaller, Military Times

 

Homeland Security / First Responder / Wildland Fire

A Horrific Mass Shooting in Thailand: Some Thoughts, Council of Foreign Relations
LAFD to purchase first electric fire engine in North America, FireRescue1
FIREFIGHTER SUSPENDED FOR RESCUE ATTEMPT…, Firefighter Close Calls
Keep high-performance members engaged with stretch goals, FireRescue1
Ohio PD bans tactical vests for officers, Police One
Rain stops some of the bushfires in Australia, Wildfire Today
NYPD Sergeants’ Union “Declares War” on Mayor Over Attacks on Officers, Police Mag
6 facts about economic inequality in the U.S., Pew Research Center
FF-paramedic, brother save life while running Miami half-marathon, FireRescue1

 

Mountain

Mercedes Beats VW to the Conversion Van Market in the States, Adventure Journal
Why Altra Signing Two Pregnant Runners Is a Big Deal, Outside
Is the Future of Competitive Skiing All on Video? Powder
American Alpine Club Commences CEO Search, SNEWS
Antarctica Experiences Warmest Temperature on Record, Adventure Blog
The Resurrection of The Nuclei FL, Arcteryx
Do Hard Things, The Outbound Collective
Skier Beaten Unconscious With Ski Pole by Snowboarder in Austria, Unofficial Networks
Fabian Buhl paraglides off Cerro Torre, Planet Mountain
Deal of the Week: Therm-a-Rest NeoAir XLite, Backpacker Magazine
Pro Skier Angel Collinson Wants to Sail Around the World, REI Co-op Journal
Ask an Editor: Are Climbing Magazines Still Relevant?, Climbing Mag
Less is Everything: Ultralight Running Tips From Kris Brown, Gear Institute
Avalanche Victims Are Trending Older, Outside
Cerro Cachet NE Face first ascent in Patagonia by Lukas Hinterberger, Nicolas Hojac, Stephan Siegrist, Planet Mountain

 

Fitness / Nutrition / Health

Tunes for training: High-tempo music may make exercise easier and more beneficial, Science Daily
5 Things You Should Know About Massage Guns, Muscle & Fitness
Consider the Evidence When You Make Life-or-Death Decisions, Nutritionfacts.org
The Marketing of Stimulants for Children With A.D.H.D., NY Times
No Reason for 45% of Antibiotic Prescriptions, WebMD
You’re Not Listening. Here’s Why., NY Times
The Definitive Guide to Saturated Fatty Acids, Mark’s Daily Apple
5 At-Home Workout Machines and Accessories to Kick Your Routine Into High Gear, Men’s Journal
Puberty in Girls Starting Earlier and Earlier, WebMD
Science Determines Eating One Egg Per Day Is Safe, Muscle & Fitness
Half of Us Face Obesity, Dire Projections Show, NY Times

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Q&A 2.13.20

KUDOS ON THE RUCK BASED SELECTION TRAINING PLAN

I followed your advice and picked up Fortitude for a few weeks. I got back from Afghanistan a few weeks ago and finished the Ruck Based Selection Program in Albuquerque, NM (5300’). I went to assessment and selection for the Special Operations Squadron last week, and got the job! Your program worked as advertised, and I know I wouldn’t have been successful without it. Thanks again!


QUESTION

I am midway through Captain Morgan after completing the previous two pirate cycles back to back.  I have an 18 mile trail race coming up the end of March and wanted to pick your brain as to some recommended programming to switch to once I finish up this round.  I have had good results in the past with the Alpine Running program before trail races but thought I’d check to see if you would recommend anything else.  I am only averaging around 17miles per week right now with the pirate programming, so I know I need to up those miles between now and race day. The race will be low altitude, but still feature considerable vertical gain over the 30k course.  I’d love to hear your thoughts if you have a moment.

ANSWER

I don’t have anything perfect for 18 miles. I’ve got a Half Marathon Plan – but I’d rather have you over prepare …

Couple Options:
(1) Meathead Marathon Training Plan – Week 1 Mileage is 20 Miles
(2) Ultra Pre-Season Training Plan – Week one is 30 miles total
– Rob

QUESTION

I apologize in advance if you covered this but I watched your video on nutrition and went through some articles and couldn’t find an answer…
I am attending MARSOC A&S in April so I am combining some of your programming with the Train Heroic app MARSOC gives potential candidates to use for coaching. As for event nutrition, what length of time and level of difficulty would you consider for event nutrition? Also, what would you consider appropriate for event nutrition? Sweet potatoes? Baked potatoes? Pasta? Also I have been doing a low carb/keto diet and have noticed very good results (for fat burning) but I am unsure of how good this type of dieting is for this workout regimen. For context, I am 31, about 190. Thanks for your time and all the hard work you put into your business. It is clearly ahead of the rest.

ANSWER

4+ Hours.
GU, Other gels, Hammer Nutrition Perpetuum and similar.
Issue with doing this for MARSOC is I’m not sure it’s like SFOD-D where you can bring your own food. If not, you could be creating a training scar. For guys attending selections/schools where MREs are the menu, I recommend switching to MREs for the last 2 weeks of programming.
– Rob

QUESTION

I am looking to do a spartan ultra race in 12 weeks. I am in pretty good shape. I can complete the beast without an issue. But the ultra seems like it will be a big challenge for me. I want to train for it properly for the next 12 weeks.
Which program would you recommend for me to do? Also, if any nutrition you would suggest.. This is my first time on your site and I am impressed with the content.

ANSWER

This is an 8-week plan – and you’ll want to complete it the 8 weeks directly before your race.
Between now and then I’d recommend weeks 1-4 of Willie – which is a multi-modal training plan with an endurance (running), emphasis.
– Rob

QUESTION

I purchased your base body weight workout and I am looking at buying another one of your programs. My specific goal is to get stronger. I looked at some of your strength routines but some have snatches as a part of the workouts. are their workouts specific to gaining strength that utilize the basics of bench press, squat without the clean? I am new to free weights and do not exactly trust myself with that complicated movement.

what are your best recommended programs for strength if I go the limited equipment route? Thank You!

ANSWER

Free-Weight Strength without cleans? I’d recommend the Big 3 + Run Training Plan.
Limited Equipment Strength? Plans/order in the Three Stooges Training Packet – which deploy dumbbells and/or kettlebells. Start with Moe.
However, best would be to learn how to do cleans and complete Big 24 Strength.
– Rob

QUESTION

I just started a subscription to mountain tactical. i was wondering if you had any suggestions for training for the SARC pipeline. i’m already a corpsman and i’m looking to train for the next couple years and then pursue that pipeline. any advice you have for me would be awesome!

ANSWER

I’d recommend the plans/order in the Pirate Packet of Plans. These are designed for SOF with water based mission sets and include endurance (run, ruck, swim), work capacity, strength, tactical agility and chassis integrity. Start with Barbarossa.
Nine weeks directly prior to the BRC Course, complete the USMC Basic Recon Course Training Plan.
– Rob

QUESTION

Good morning Rob. Hope all is well. I wanted to ask your opinion of which plan I should run to prep for Combat Controller Selection Course. I’ve got ten years in the USMC all of which were with the infantry. I’ve done many of your programs to include the Ruck Based Selection Prep Course so much familiarity with your programming is pretty good. Any of your guidance and suggestions would be greatly appreciated.

ANSWER

Not sure your timeline, but complete the USAF CCT/PJ Selection Training Plan the 9 weeks directly before selection.
If you’ve got several months, I’d recommend completing the selection plan now, then dropping into the plans/order in the Pirate Packet, which are designed for SOF with water-based mission sets, the re-completing the selection plan directly before selection.
– Rob

QUESTION

I was referred to your website by a friend. I am a novice mountaineer/backcountry skier looking for an all around day-to-day training program that will condition me for skiing, mountaineering, and rock climbing. I am coming out of a hiatus and I am in decent shape, but by no means a “conditioned athlete.” Do you have any recommendations for me? Thank you for your time.

ANSWER

The plans in our Greek Heroine series are designed for multi-sport mountain athletes and concurrently train strength, mountain endurance (running, uphill hiking under load), climbing fitness (rock), chassis integrity (functional core), and work capacity. Start with Helen.
– Rob

QUESTION

Starting on Rainier training program soon, then Denali. What have you found is the most effective way to track steps? Obviously, counting manually to 1,800 steps won’t be very accurate.

Additionally, when I’m doing these long sessions, how do you recommend resting? I.e. take a 20 sec rest every 500, or rest as needed to bring HR back under 160, etc.

ANSWER

1. We use hand counters like THIS. You could also put 18 pennies in your pocket and drop one every 100x step ups.
2. Don’t rest – grind through. Book on tape or listening to podcasts will help with the drudgery …..
– Rob

QUESTION

I was checking out your site and saw the Smokejumper Selection Plan. I’ve been on hotshot crews the past four years and am applying to jump with the BLM this spring. So, needless to say, I’ve been training a lot this fall/winter.
I’m curious about your Selection Program. Do you have any feedback or info from guys/gals who have used it to prepare for rookie training? Did they feel prepared? Able to avoid injury?
I know training isn’t really a one size fits all kinda deal, so I’m just looking for some further info.  Anything helps!

ANSWER

We’ve had 3 athletes from our gym use the program successfully for selection.
– Rob

QUESTION

I’m training for a black belt test in aikido and Kung fu this coming August. The structure is pretty demanding over three days.

2-3 hours Monday
2-3 hours Wednesday
5-6 hours Saturday.

This all happens the same week and includes defending myself, sparing, and many different calisthenics exercises. I have been consistently training for over 20 tears so I have a good base.

What plan or plans would you suggest?  Thanks in advance.

ANSWER

I don’t have a perfect plan for this. From what I do have I’d recommend Valor – which is from our military side and has a strong endurance and work capacity emphasis. It also includes long, gym-based endurance, which may transfer well to your long days.
– Rob

QUESTION

I am going skiing in March. I plan on doing the dry land ski training for the 7 weeks before I go. I am currently doing the sandbag/ weightvest/dumbbell training plan. I am about to start week 5. I only have two weeks until I need to start dry land ski training. Should I do week 5 and 6 or 5 and 7 of the current plan?

ANSWER

5 & 7. Week 7 is a taper/unload week.
– Rob

QUESTION

Hey coach I’m about 10 weeks from leaving for the eod selection course up at Great Lakes and I’m looking at doing your Bud/s V2 program leading up to training. My only question is where in your program would you recommend I insert fin treading. That’s one of the big events they do up there. Looking forward to hearing back from you. Thanks!

ANSWER

The BUD/s V2 Plan includes pool fin work including treading.
– Rob

QUESTION

I will be traveling for about a week and will not have access to some of the items needed for the plan.
Particularly a ruck or a pool. Are there any good alternatives to swimming? I will have my travel backpack with me but it weighs about 22 lbs which I could substitute for the rucks if necessary.
I will have access to a small gym.

ANSWER

No sub for the pool. Use whatever backpack you have for the rucks. Add rocks or whatever you can to increase the load.
Be resourceful.
– Rob

QUESTION

I am looking at a possible HRT selection in spring 2021. I just bought the HRT selection program,  was curious what your thoughts are for training in the meantime. My weakness is distance running, my strength are heavy lifts and WOD crossfit style workouts. I did your SWAT/SRT gunmaker series last winter and spring. Im working up to a half marathon run this May. Thanks!

ANSWER

Pivot to the Greek Heroine Plans starting with Helen – they have a greater endurance component but still include strength, work cap and chassis integrity.
– Rob

QUESTION

I just started the big Mountain plan -only week 1, love it so far (thanks!).
Im hoping to climb Denali next May, that’s why.
Although I have two questions. First, I’m a run addict -so is my dog. Means I need/must run at least one long run a week (8 to 15miles) -was thinking on the weekend, as it’s “rest day” with the plan, and some short runs (3 to 5miles) during the week -before going to the gym. How can I adapt the big Mountain plan to that? Should I do less rep if I’m a little burnt out? Or should I just joyfully keep at this rhythm and just be careful to not push too much?
Some people say that you cannot have a good gym session and gain muscles if you run before.
I’ve been running for so long that it’s almost like walking if I’m at an easy pace.
But also need to gain some strength and build some upper body muscles.

I have my APFT test coming up for the Army (push ups sit ups 2miles run) and possibly flight school after that which is a lot of running among other fun PT.
So. Can’t really just stop running for 10 weeks.
My dog would destroy my house anyways.

ANSWER

The plan does include running. You could add in a long weekend run, but just watch for overtraining. If you’re not making the progressions in the plan, pull back.
– Rob

 

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United States and NATO Military Services Re-enlistment Rate Comparisons and Findings

 

By Tyler Sylvia, 1stLT, USMC

 

Background

This paper provides information on the re-enlistment rates of the U.S. and NATO allies’ military services. It also examines the reasons and factors that contribute to why re-enlistment rates may be relatively high or low.

 

Key Findings

  • Highest re-enlistment rate: Coast Guard ~68%
  • Lowest re-enlistment rate: Marine Corps ~37%
  • Top three reasons for enlisted service members to terminate active service across all branches:
    1. Civilian job opportunities or college
    2. Poor pay/allowances
    3. Overall job satisfaction
  • Each branch consistently meets or exceeds yearly enlisted retention goals but continue to struggle to retain enlisted members with unique skills sets such as cyber operators, aviation maintenance mechanics, and special operation forces
  • Multiple deployments, even to hostile areas, do not significantly impact on re-enlistment rates
  • A tactic to retain more personnel, many NATO countries and U.S. military branches are considering some form of formal, extended departure from the military (up to one year) with the ability to return to the military if one so desires.
  • NATO countries generally maintain sufficient levels of re-enlisted personal for the purposes for which their armed forces are designed.

 

U.S. Service Re-enlistment Comparison

 

Most Common Trends that Lead to Higher Re-enlistment Rates Across the Services

  • Competitive re-enlistment bonuses
    • Each branch offers substantial re-enlistment bonuses with the Army offering the most money – up to $100k
    • The Army and the Air Force historically have the largest sum of money to offer per enlisted service member
  • Job satisfaction – leadership opportunities and promotion potential
    • All branches, in general, have appropriately planned to allow for timely promotions and appropriate billet openings for enlisted personnel
    • Effective implementation of lateral occupational specialty move programs

 

Trends that Lead to Lower Re-enlistment Rates

* The above information is limited to the amount of information provided, primarily on exit surveys, by enlisted members preparing to depart the military. Further information was gleaned from third-party or federal government surveys and studies.
  • Civilian opportunities (to include college)
    • The military offers highly sought-after training that often translates well to the civilian sector
    • Utilization of GI bill
  • Poor quality of life
    • Amount of pay/allowances being the most common factor for poor quality of life
    • High number of work hours in comparison to monetary compensation
    • Poor barracks/housing options
      • Notably, in the Marine Corps, one must be an E-6 to move out of the barracks compared to the other branches where (depending on base restrictions) one can be an E-5 to move out of the barracks.
    • Desire to not PCS or deploy on regular basis
  • Poor command culture/leadership
    • Tied closely to job and work-place satisfaction

 

U.S. Services Compared to NATO Allies

  • Denmark conscripts 18-year-old males. However, 96%-99% of service members are volunteers. The Danish do not have significant problems retaining its enlisted.
  • Iceland does not maintain a military, rather, it has a small Coast Guard for defensive operations only
  • Turkey has a very unique military recruitment and retention mechanism. Key points:
    • Individuals selected to be NCOs sign a 15-year contract
    • Conscripts who complete their obligated service can sign another contract for 1 – 5 years depending on desire and job
  • NATO countries face very similar problems compared to the United States in terms of retaining enlisted personnel. The only notable exceptions are listed below:
    • Incongruence between prevailing social values and the Military organizational culture
    • Promotions systems based on seniority vice merit
    • The management of the major processes of recruitment, selection and classification, turnover and retention

 

 

 

References

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MTI’s Top Selling Training Plans for January 2020

MTI’s Top Selling Training Plans for January 2020

 

  1. Athlete’s Subscription
  2. Army Combat Fitness Test ACFT Training Plan
  3. Bodyweight Foundation Training Plan
  4. 2-Mile Run Improvement
  5. Chassis Integrity
  6. Military On-Ramp Training Plan
  7. APFT Training Plan
  8. Core Strength Bodyweight Only
  9. Running Improvement Training Plan
  10. Ruck Based Selection Training Plan
  11. Fat-Loss Training Plan
  12. Big24 Strength Training Plan
  13. Humility
  14. Big 3 + Running Training Plan
  15. FBI Special Agent PFT Training Program
  16. 3-Week Push-Up & Pull-Up Improvement Training Plan
  17. USMC PFT Training Plan
  18. Hypertrophy for Skinny Guys
  19. 5-Mile Run Improvement
  20. ACFT Limited Equipment Training Plan

 


Learn more about our Plans and Subscription HERE


 

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Q&A 2.6.20

QUESTION

I wanted to reach out and thank you for putting the Leg Blaster workout on YouTube.  I came across it several years ago and have been easing into using it nearly year around but especially in preparation for ski season.

It seems to be much more effective than other protocols in regards to adequately preparing for ski season.  We primarily ski in Utah and last season my skiing was the best it has ever been and I attribute this to the Leg  Blasters.  This is of significance for me as I am getting older and I find it very rewarding to be able to ski at this level with my adult children and hopefully soon grandchildren.

This year we have a been doing 10 rounds of Full Leg Blasters with 10 PushUps added in for fun.

We have nothing to compare our times with and are wondering if you could provide guidelines that it takes for your athletes to complete Full Leg Blasters?

ANSWER

I’m thinking 50-75 seconds to complete a full leg blaster, depending upon the athlete. Taller athletes will be slower as they’ve got more distance to move.
– Rob

QUESTION

I have a programming question, after completing RAT6, can I go over it again, possibly more than once until I’ve reached “desired” strength?

ANSWER

You won’t see the same percentage increase in strength the next time you run through it and eventually, you’ll plateau because of accommodation.
Accommodation = everything works, but nothing works forever.
Eventually you’ll need to change it up to continue strength gains. So far I’ve developed 8 different strength progressions. In our Base Fitness programming, I’ll rotate through these progression not only to address accommodation, but also to keep stuff interesting for the athletes.
So – you could run Rat 6 through another cycle, then I’d switch it up – to one of our other progressions (I’d recommend Big 24) or to someone else’s.
– Rob

QUESTION

I largely follow your nutrition guide that you lay out in your videos (I might have 2 cheat days during football season). My question is I have an army pt test this Sunday that I would like to perform my absolute best in and was curious if this fell under the event specific nutrition?  How would you adjust your nutrition the week leading up to this test?

Thanks in advance for your help!

ANSWER

No – this wouldn’t fall under my definition of “event nutrition.” Event nutrition for me refers to significant endurance events – 4+ hours.
– Rob

QUESTION

My son is joining the Army, do you have a basic training plan for that?

ANSWER

If he has gym access, I’d recommend the Military OnRamp Training Plan.
Email any questions.
– Rob

QUESTION

I hope you’ve been well. I’d really like some help if you don’t mind:
I’d like to do a 10-miler for time and improve upon it, but I’d like your suggestions for a progression and reassessment plan. I really enjoyed the simplicity of your 2-mile and 5-mile run plans and feel it might be a good format for this.
Looking at the plans, here is how you formatted them:
– Assessment Weeks: 1x assessment run, 2x speed-over-ground interval repeats, 1 easy-pace distance run
– Non-Assessment Weeks: 3x speed-over-ground interval repeats, 1 easy-pace distance run
I personally found this format extremely helpful and would like to continue it:
(1) What would be your suggestions for the progression of the number of rounds up until reassessment?
(2) How long would you make each interval run? You prescribe 2-mile intervals for the 5-mile run plan, so I imagine it would be at least that long
(3) What would be your starting distance and progression for the Saturday easy-pace runs? I should mention that I have done the 6-mile phase of your Run Improvement plan, so I have run the 12 easy-pace miles you prescribed at the top of the progression.
(4) The leg blasters helped tremendously and I saw that you experimented with weighted (25#) leg blasters some time back. Did it produce promising enough results for you to recommend it to someone who has done the full five rounds of bodyweight full blasters?
Thank you for your help, Coach.

ANSWER

1. 2 Rounds of 3 miles, bumped to 3 Rounds after 2-4 sessions.
2. 3 miles.
3. Part of the issue here is how much time you have to train. For these longer distances, I’m conscious of this. I’d likely start at 10 miles, and increase to 12 because of this consideration.
4. No – increase your full unloaded leg blasters to 8.
– Rob

QUESTION

Hey I’m looking to pick one of the wildland fire plans but am unsure of the differences.

I’m looking for emphasis on strength and core workouts, HIIT type workouts, less rucking/field exercises. Which plan should I be looking at?

ANSWER

All the Wildfire Plans have a slight endurance emphasis – so I’d recommend stepping away from them and doing Waylon, which comes from our Country Singer packet and has a slight strength emphasis. You’ll trail strength 3x/week, work capacity/chassis integrity 2x/week, and endurance (800m repeats) 1x/week. Should be about perfect.
– Rob

QUESTION

Is There any warranty i will get the plan after i purchased a plan? Also, is the 10 Week KSK Program in german too?

ANSWER

Warranty? We guarantee if you complete the program as prescribed, you will be prepared for the physical demands of selection. We don’t guarantee you’ll get selected. Many quit, complete selection and are not selected, etc.
German. Yes.
– Rob

QUESTION

I am going to begin my PFT training. However this year I will be doing a 5K row instead of the run. How can I adjust the PFT program for the row?

ANSWER

For a 5K row, I’d recommend doing the assessment in place of the run, and then in place of the Run’s 1-mile repeats, completing 2000m row efforts at a threshold pace. Follow the programming and if the plan calls for 3x 1-mile run repeats, you complete 3x 2000m row efforts.
– Rob

QUESTION

I enjoyed The Tyranny of the FMS article and it resonated with me.

With that said, what are your recommendations for those whom are insufferably stiff and inflexible? Assume for now a qualified PT corroborated that there are no other ailments, up chain/down chain weaknesses, etc.

ANSWER

Sorry, I don’t. I’m about as flexible as a 2×4 as well, but haven’t been able to stick with any flexibility program.
I’m sure there are many out there.
– Rob

QUESTION

I’ll spare the long story but your plans are awesome and I really appreciate everything you’ve put out there.
I found out I likely have a bulging or herniated disk, should have a full diagnosis by the end of next week (MRI scheduled for Tuesday). I’m anticipating being put on a physical therapy program. I’m 30 years old and a captain in special forces (green berets) .
I’m wondering what plan would be best to do while I work through physical therapy for my back. I’m just starting week 5 of Hector, but I’m getting a little gun shy about power cleans and such. I’m thinking of stopping the program and going back to doing Humility, which got me into great shape but avoids heavy weights. I’m also considering trying the limited equipment training plan for the ACFT (I’ve really become a fan of training with the sandbag throughout Hector and would like to keep using it). What are your thoughts on training with a herniated or bulging disk? I need to be 100% mission ready (or as close as possible) in the next 120 days. I’ve been dealing with this problem for 5 months while continuing to train and have passed all my physical exams at work (12 mile road march, APFT, Operational Readiness Test) so I have some wiggle room physically, I just want to get into the best shape possible while minimizing the risk of making anything worse.
I’d really appreciate your thoughts on the subject, and thank you again for your programs and materials (love the youtube videos and micro studies), I recommend your stuff to everyone I know.

ANSWER

Back issues are a mystery and I don’t have a program I can recommend until I know what your symptoms are.
To be safe, it might be best to avoid all loading for a cycle and do the Bodyweight Foundation Training Plan – and being conservative with the core stuff in it.
Then re-evaluate on the other side.
Bodyweight Foundation is a solid plan.
– Rob

QUESTION

I was wondering what a good program is for a 9th grader looking to be a SEAL later.
I don’t have much money to spend on equipment and training plans. I also have limited time because of school and commuting.
Thanks, JP

ANSWER

I’d recommend starting our stuff with Bodyweight Foundation, – but more importantly, participating in as many sports as possible at school, in particular wrestling. Collegiate wrestlers have a high pass rate at BUD/s.
– Rob

QUESTION

I’m a snowboarder and splitboarder from Seattle, WA. II do splitboard now, usually 1-2 times per week.  have the goal of riding the Grand Teton next year, probably May 2021. Before that time, I need more time on steep terrain in the backcountry. I need to train for days in the mountains with 7,000′-8000′ feet of vertical gain, and riding steep terrain with confidence. I want to be strong by the time March rolls around this year, as I’m trying to get to Jackson during that time to get on smaller objectives like Nez Perce, as well as be ready for big spring tours around the Northwest. Would you mind giving a training plan recommendation? The timing is kinda weird since we’re in ski season, but I want to get stronger (i.e. not maintain fitness). I’ve been thinking of ways to train, but my main concern is getting injured by pushing myself too hard, or just training ineffectively.
Thank you!

ANSWER

The issue with adding in extra training now is it might impact the split boarding you are doing now.
So – right now I’d recommend the In-Season Ski Maintenance Training Plan for strength work, and if possible so it won’t impact your split boarding, either add another day of that per week (best), start taking long runs (8-10 miles) or skate skiing 60-90 minutes just to build aerobic base.
After the ski season, I’d recommend dropping into the plans/order of the Greek Heroine Training Packet, beginning with Helen. These plans are designed as “base fitness” for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill hiking under load) and chassis integrity.
Seven weeks directly before your Winter 2020 season begins, complete the Backcountry Ski Pre-Season Training Plan.
Then, next winter, really push your split boarding before heading to the tetons.
– Rob

QUESTION

I’m looking to purchase a plan for myself, I’m military and wanting to improve on my strength, speed, and mostly overall HIIT endurance. I already have a run plan i follow religiously and a ruck plan i’m starting for Air assault. What would you recommend? Ive never done clean and press, ive mostly down basic lifts, bench, overhead, deadlift, bent row, etc so complex Olympic style. I love calisthenics, specifically pull ups, push ups, and any type of core work, thats where i have a love relationship for hit. I do plyo every leg day to strength my ankles. My overall goal when i workout is to improve for the Army Pt test.

My plan with my running to be fast mid 13s is my current two mile if you have anything that can help me get into 12s ill love yall forever

Thank you and please get back to me!

ANSWER

I’d recommend Valor which has a work capacity emphasis, but also trains strength, work capacity, endurance (run, ruck) and chassis integrity (core).
– Rob

QUESTION

Just finished a cycle of your Big 24 program and saw some massive increases and am pumped! Was wondering what program you’d recommend next to continue my strength and size gains!

Thanks so much for all you do!

ANSWER

I’d recommend moving to MTI’s Density strength progression – using the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

I’m looking for a training plan to get stronger and gain functional capabilities while improving endurance. I’m looking for a year round program as well.

I’m going to military selection shortly but I’m trying to plan ahead. Please don’t regard this as cocky behaviour, it’s sort of my mental adaptation.
Cheers

ANSWER

Plans/order in the Greek Hero Packet. If you’re already fit, start with Hector. If not or you’re not sure, start with the Military OnRamp Training Plan.
– Rob

 

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Arete 2.6.20

Military / National Security / Foreign Affairs

Turkey Launches Attacks against Syria, Killing 35 Syrian Soldiers, Homeland Security Newswire
Afghan security forces averaged one insider attack every 4 days in the closing months of 2019, new data shows, Task & Purpose
One Step Closer to a Batsuit for Soldiers, Defense One
Raytheon tests laser-guided Excalibur S round for US Navy, Jane’s 360
Space Force troops won’t be called ‘spacemen’, Military Times
The Military Is Not the Nation’s Emergency Room Doctor, Modern War Journal
Top Navy SEAL admiral who clashed with president over Gallagher case will reportedly retire early, Task & Purpose
The Iraq War Has Cost the US Nearly $2 Trillion, Defense One
Ukraine: Conflict at the Crossroads of Europe and Russia, Council of Foreign Relations
The Army is testing a next-generation woobie that can hide a soldier’s heat signature from the enemy, Military.com
Indian Army stockpiling ammunition for 10 days of ‘intense war’, Jane’s 360
Al Qaeda in Arabian Peninsula claims responsibility for NAS Pensacola shooting, Task & Purpose
Taliban promotes ‘mujahideen’ graduates from one of its military training camps, Long War Journal
ISIS Is No Reason to Stay in Iraq, Defense One
Eighty Years of U.S. Policy Toward Africa, Now in One Place, Council of Foreign Relations
A single Navy pilot just flew 2 unmanned EA-18G Growlers in a first-of-its-kind experiment, Task & Purpose
Trump’s Bid to Go Big on Nuclear Arms Looks Like a Fizzle, Defense One
Legacy USAF Fighters, Bombers Are on the Chopping Block, Real Clear Defense
Watch the F/A-18 flyover that cost a Marine squadron commander his job, Task & Purpose
Dumb or Smart? The Future of Military Robots, Army Technology
Arab Leaders’ Support for Mideast Peace Plan Marks a Regional Shift, Small Wars Journal
Jump alongside the 82nd Airborne with a paratrooper’s wild skydive video from Colombia, Task & Purpose
What America Can Learn From its Mistakes in Syria, War on the Rocks

Homeland Security / First Responder / Wildland Fire

TSA Is Failing To Check Whether Its Screening Equipment Works Properly, Forbes
Firefighters, rescuers killed in avalanche in Turkey, FireRescue1
Massachusetts State Police May Fire 22 Troopers in Overtime Scandal, Police Magazine
Wildland firefighters, accidents and injuries in 2019, Wildfire Today
Chinese “student” studying in US is indicted for actually being a Chinese Army officer, War is Boring
Mayday: 4 Baltimore FFs rescued after floor collapse, FireRescue1
Georgia Deputy Saved Eight People by Himself During Aftermath of December Wreck, Police One
Coast Guard officer accused of plotting terror attacks gets 13 years in prison, Reuters
Our Gilded Rage, Police Magazine
Armed Atlanta firefighter surrenders after SWAT standoff outside station, FireRescue1
7 reasons for annual firefighter physical tests, FireRescue1

Mountain

In the Sierra Nevada Mountains, an incoming storm turns a good day into an escalating accident, Backcountry Magazine
USA Climbing 2020 Bouldering Open National Championship: Highs and Lows, Climbing Mag
The 8 Things You Should—No, Must—Do Before A Thru-Hike, Adventure Journal
The top 5 stories from the 2020 Outdoor Retailer Snow Show, SNEWS
Specialized’s New Superlight E-MTB Will Drive Performance and Debate, Adventure Journal
Cerro Piergiorgio in Patagonia, new east face climb by Alessandro Bau, Giovanni Zaccaria, Planet Mountain
In Our Nature: How are warming winters changing snowsports?, REI Co-op
The Adventure Podcast Episode 93: A Recap of the 2020 Winter Outdoor Retailer Show, Adventure Blog
True Vacation Climbing in Mexico: El Potrero Chico, AAI
Watch Seb Bouin Make the First Ascent of La Rage d’Adam (5.15b/c), Climbing Magazine
What Would It Take For You to Push That ‘SOS’ Button in the Backcountry?, Adventure Journal
What Our Gear Guy Wants from Winter OR, Outside
What Australia’s Megafires Mean for the West. Outside
Skis – Baseline Knowledge, AAI
Americans Are Spending Less Time Outside, Outside
Why Ski Resorts Are Dying – Cheddar Explains, Unofficial Networks
The Avalanche Airbag: A lesson in fluid dynamics, Backcountry Magazine
Ice Climber Free Solos WI5 With a Sea Kayak, Climbing Mag
Effective (and Cute) Cold-Weather Gear for Your Toddler, Outside

Fitness / Nutrition / Health

How the Nike Vaporfly War Was Lost, Outside
Eating red meat and processed meat hikes heart disease and death risk, study finds, Science Dailt
Bill And Melinda Gates Donate $100 Million To Coronavirus Vaccine Research And Treatment, Forbes
Lower protein diet may lessen risk for cardiovascular disease, Science Daily
4 Healthy Alternatives to Your Afternoon Coffee Addiction, Men’s Journal
The Case Against Stretching, Outside
5 People Who Tried the Carnivore Diet, Muscle & Fitness
The Army has a Physical Fitness Problem, Part 2: Toward a More Combat-Ready Force, Modern War Institute
Get easily out of breath? It may be because you were small at birth, study finds, Science Daily
Eating disorders linked to exercise addiction, Science Daily
Fresh Versus Frozen Food: Which Is More Nutritious?,  Mark’s Daily Apple
Should We Tax Meat and Dairy Like We Do Cigarettes?, Nutritionfacts.org
The Training Plan to Boost Your VO2 Max, Men’s Journal
What We Can Learn from the Latest Magic Cycling Workout, Outside

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Q&A 1.30.20

QUESTION

Im finishing up the big 24 program, Could I re do the program or is there another strength program that can complement big 24.

ANSWER

If you want to stick with strength it would be best to switch progressions. I’d recommend the MTI Relative Athlete Strength Assessment Training Plan, which deploys MTI’s Density progression.
– Rob

QUESTION

I just signed up for a membership with MTI and am preparing for USAF CRO/STO Phase II selection, and was wondering if the USAF CCT/PJ TRAINING PACKET is appropriate for that.
Also, I was looking through the individual programs contained within this packet and was a little surprised by the weekly mileage increases. I have always heard that a safe weekly mileage increase is no more than 10%. Is this not correct, or could you explain why the increases in these programs are so rapid?

ANSWER

– Rob

QUESTION

First – Kudos on your programs. Rotated through a few now, mostly bodyweight ones as I often work at remote sites for long period. Humility was great but I found Fat Loss more crushing – and hardening – but I also should’ve read the fine print closer that it was for well conditioned athletes. I wasn’t when I did it at the start of a cycle and would suggest others follow your advice of getting into your stuff with BWF first.

Second – I’m redoing BW Foundation again soon (annual event for me) and appreciate on your thoughts on subs for the 150/300m shuttles. I can manage 10-15m in space (I work at a remote site), so would you suggest aiming to cover same distance or going for roughly the same time / work interval instead? Or something else?

(If you are wondering, they have an exercise bike, which will cover the longer running portions @ x2 the duration per your advice to others)

Also, high numbers of BW squats aggravate my knees (I’m getting old), while lunges are ok (I assume because the reps are far fewer). Would step ups or weighted step ups work as a replacement in BW Foundation following same work scheme? Or, again, is there something else you’d recommend.

ANSWER

150/300m Sprints – you can’t go outside for these – since you only need 25m? If not, do 10 Rounds of 30-second 40-foot shuttle, 30-second rest.
Squats Sub?… Do box jumps and follow the same assessment and progression.
– Rob

QUESTION

Will MTI be fixing the app in order to log information such as run times, reps of pushups, pull ups, sit-ups, etc? Once logged in one can add the times and reps this can then update goal and assessment until next assessment automatically gives times and reps to beat as well as % improvements and even to make things easier it would allow for an automatic statement of what the 80% 60% or 40% max rep calculations would be.

ANSWER

Quick answer is no. We’ve purposely chosen to keep the MTI app as simple as possible and fight “feature creep.”
We use a notebook and calculator to calculate reps.
– Rob

QUESTION

Hey coach, have a few questions I could use your advice on.

Background: I’m doing your 3 Week Push up/Pull up Improvement supplemented with the Chassis Integrity Plan. I can barley do one pull up.

Question: Would you agree or disagree to do a few sets of arms on the off day in the Push Up/Pull Up program? (Bi’s Tri’s and forearms)

My thought is that I think my arms are too small for my body. 11.5 inch arms. 39 inch chest. Sometimes hurts my shoulders to bench and do push ups and I think my body starts to compensate for the weakness.

Question 2: I just finished week 1 Day 2 of both programs. The program calls for, for example 3x plate half moons. Is that only 3 reps per side and only one set?

20/20 standing founders, is that only one rep for 20seconds each? I’m used to other programs requiring more intensity and wondering if I should add more sets/reps to it and if you would advise against it or not.

Any help and education would be a big help. Thank you for taking the time to read my email. Have a great day.

ANSWER

Extra arms work? Bad idea if you want to improve your pull ups and push ups.
3x Plate Half Moons = 6x total.
20/20 Standing Founder = 20 seconds in each position. If this is easy, you’re doing the exercise wrong.
– Rob

QUESTION

Hope you are doing well. I have a few programming questions that I wanted to ask but I’ll start with giving you a background.
I climbed Denali in June 2019 and I was in good shape, but my health has pretty much been on a decline since. August to October, I dealt with a sinus infection, then I threw out my back. It was in pretty bad shape and I was going to start doing PT in November, but I had to get a nose surgery for a deviated septum, which I have almost recovered from. Maybe another week or so of doing light exercise and I can get back. However, that meant that I could start doing PT this week for my lower back. My PT said my motion was pretty good and we could resolve the issue by regular PT exercises in a few months. She also said I could go back to my training routine, just not lift things that are really heavy.
Given the background, here are my 2020 plans. Currently, it’s backcountry ski and resort ski season which I couldn’t train for due to illness. I usually ski until June, so I will be starting to do that on every weekend once we have better snow here in WA. In addition to that, I’m planning on running a few ultras in May/June. Around the same time as the ultras, I have a bunch of Alpine Climbing trips coming up, and that’s what I usually do for the rest of the season. That being said, I am confused which training plan to follow. I was thinking of mixing and matching things, but wanted to get your opinion on that.
I’m thinking I’ll start with the ultra pre-season one, but I was worried that wouldn’t be enough strength training for ski season / alpine climbing. I know I definitely need to run a lot for those races, but I also want to get stronger since my strength has gone away after Denali.
Let me know what you think! Sorry for the lengthy email, but I did not want to miss any details so you could help me the best way possible!

ANSWER

I’d recommend Helen – it’s a solid base fitness training plan for Mountain Athletes and concurrently trains strength, work capacity, chassis integrity, and mountain endurance (run, uphill movement under load).
– Rob

QUESTION

I am looking for a three day a week strength program to go along with an endurance program for cycling.

I have completed a number of programs and I enjoy them.

ANSWER

Do the strength sessions from the Big 3 + Run Training Plan.
– Rob

QUESTION

I am not new to fitness but I was interested in your program. I’m looking at making the switch from enlisted to officer and need a program to get me ready. What would you recommend?

ANSWER

Hector. This plan concurrently trains strength, work capacity, chassis integrity (chore), tactical agility and military endurance (run, ruck)
– Rob

QUESTION

Any shoe recommendations for your gym-based programs which also involve some shuttles/sprints?

Not sure if I should be in a running shoe, CrossFit-type shoe, minimalist shoe, or change the shoe for the particular workout – any tips based on your experience would be much appreciated.

ANSWER

The Nike Metcon shoes are a good all around shoe for our gym-based sessions. You’ll want running shoes for the running stuff.
– Rob

QUESTION

I have been using your programing since the days of Grunt PT.  My question is what footwear should I use for ruck days in daily programming?
I have no military requirement nor any specific hunting or hiking boot / shoe requirement that I am training for.
Thank you for your time.

ANSWER

We wear trail running shoes. You can also wear light hiking boots.
– Rob

QUESTION

One of my friends who is in the police introduced me to your workouts a few years ago and I have done a couple of them periodically for the last couple years.  I had done CrossFit before that but it was a bit too intense and I injured my shoulder doing too much weight one time.  I am slowing down a bit but I still like the intensity of your workouts.  I like the workouts but I can only seem to get my body to do 3 of them per week and a couple of cardio workouts per week or my knees will not recover

I am only familiar with the following workouts
Police office training
Military operator

Do you have some variations that are five days per week and maybe slight less intense?

I am thinking of signing up for a subscription

ANSWER

Our SF45 Programming is designed for older (45-55) athletes, but may still be too intense for you based on what you describe. Look at SF45 Bravo.
Another Option is the Big 3 + Run plan, which has you lifting 3 days/week and running 3.
If you click the “sample training” tab at each link you can see and test the first full week of programming to see if it is for you.
– Rob

QUESTION

Hello! I just purchased your athletes subscription to see what all the plans have in store. Im currently a Active Duty US Marine and my intentions of purchasing this plan was to get a perfect 300 PFT swell as increase overall strength towards military exercises. Im having a really big problem on which plan to purchase. I was thinking of doing the USMC PFT + Core Strength 1 but I feel like I would be missing out on upper body strength. I don’t have any intentions of rucking right now just plan on PFT and Strength gains but aswell as getting my core strong too. If you could help and know which plan would go good with the PFT plan I would greatly appreciate it. Just trying to incorporate strength and core but prioritize PFT.

ANSWER

If you have a PFT looming, then jump right into the USMC PFT Training Plan. If not, I’d focus on your strength out of the get, and recommend the MTI Relative Strength Assessment Training Plan. This plan’s focus is strength, the one day you’ll do sprint based work capacity and chassis integrity (core), and one day you’ll run.
Email questions.
– Rob

QUESTION

I’m currently a senior in highschool and I was recommended to your page by a friend of mine for physical fitness. I plan to enlist and go for Airforce EOD, however I don’t know what fitness to get and was wondering if I could get some recommendations. I am:
5 Foot 9, 160LB, 17 years old
I used to do powerlifting but stopped as I couldn’t afford a gym membership anymore. My cardio isn’t the best and I don’t have a lot of muscle left.
I appreciate any response, thank you.

ANSWER

Without a gym membership, I’d recommend you start with the Bodyweight Foundation Training Plan. This is an intense, assessment-based training program which trains bodyweight strength, work capacity, core, and running fitness.
– Rob

QUESTION

I am currently active duty and my fitness goals/job demands are giving me trouble in picking out which plans to follow:

Goals:
1.  Near Max scores on Navy PFT (Scoring in the excellent/outstanding range are acceptable)
2.  Maintain relatively high weight to body weight lifting ratios (BW x 2.0 = Squat/Deadlift, etc)
3.  Make my body as injury proof as possible.Is there a plan that helps me do this year round so that when ‘testing season’ begins, I’m ready for those physical challenges without having to change my workouts?

Thank you!

ANSWER

Quick answer is no. I don’t have a plan which will keep you at that high relative strength and also guarantee you’ll max the PFT.
MTI’s approach is to train “Base Fitness” and use it as your day to day programming, and then train event/sport specifically for the event/sport as you get closer to it.
On the Military side we have two base fitness programming approaches. The Greek Hero plans are designed for military SOF/Infantry and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (functional core), and tactical agility.
The Pirate series plans are designed for military/LE SOF with water-based mission sets, and also train strength, work capacity, chassis integrity, but on the endurance side, add swimming to running and rucking.
What I’d recommend is unless you have a water-based mission set, you drop into the Greek Hero series plans beginning with Hector.
Then, 3-6 weeks out from your Navy PFT, drop out of the Greek Hero plans and train up specifically for that.
The base fitness plans include strength training, but not always on the dead lift / back squat, and the progressions vary. If you want to focus on those lifts, I’d recommend the Big 3 + Run Training Plan 1-2x year.
– Rob

QUESTION

A few months ago you published one of your daily emails and it was what MTI I would do to change the new ACFT and the events you would add. One of them was a ruck March. For that event you stated the base weight, miles, time, etc for points/passing. What article was that? Can’t seem to find it and want to review it to implement at my unit. Thanks.

ANSWER

You’re referring to the MTI Soldier Athlete Fitness Assessment.
– Rob

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APFT to ACFT Information from Beta Readers

ACFT

By Rob Shaul

Earlier this month I asked for any info on ACFT implementation in the ARMY, especially at schools and selection courses. Several replied … and I’ve sanitized and condensed the comments below.

The Consensus:

  • ACFT will become the gate assessment at all initial entry schools (BOLC, OCS, etc.) in October, and the test of record for the rest of the Army at that time.
  • Schools and courses are still figuring out what to do. One issue is the increased logistics to administer the ACFT. The Sapper Leaders Course has already implemented a new SPFT which pulls the Hand Release Push Ups and Leg Tucks from the ACFT, and adds a 3-mile run.
  • Other schools/selections (Ranger, SFAS, etc.) are still figuring out what to do.
  • The ACFT is in its “diagnostic” phase for setting standards and evaluating equipment/administration issues. One change already has been to modify the Hand Release Push Up to a Hand Release Extension Push Up … and it’s possible the assessment implementation could be further modified and implementation delayed based on the results from the diagnostic period.

Below … comments/input from our solicitation earlier this month:

 


I am a strength coach at fort bliss. The answer to your question is the APFT will be the test for record for the schools (lack of equipment), they will most likely end up taking the ACFT while at the course (honestly sounds like data collection). This will be true for at least the year. 


BLUF: Army schools, particularly selection and Ranger will not switch over to the ACFT until it is the official Army test of record. This is currently scheduled to happen OCT 1, 2020 ( FY21). 

Background: Currently,  Army leadership has not decided to fully implement the ACFT as the test of record till at least FY 21 due to the need for  continuing  legal, medical and publications review/revision needed to incorporate the test across multiple Army components( active, guard, reserve) as well as collect date from the total Army in order to refine the testing requirements, standards and  other administrative requirements surrounding test. Additionally, fielding the equipment has only just begun this month and is anticipated to take all year before fielding is complete. Currently, the Army is scheduled to perform a required APFT this year, to satisfy training requirements IAW AR 350-1 and two diagnostic ACFT, once units receive their equipment, in order to help The Center for Initial Military Training, under Training and Doctrine Command, (TRADOC) collect the data I mentioned earlier.

 Now this doesn’t apply to basic training, which I understand currently take the ACFT as the required test. Some other schools may take it now but it is not in a pass/ fail capacity due the ACFT holding no current legal weight.

In plan language, you can’t be dropped from a course, minus basic, for failing the ACFT since it isn’t the test of record. 

Additionally the Chief of Staff of the Army has a number of options available as far as implementing the ACFT as the test of record that may even delay it till FY22 or further depending on the data and a number of other factors. 


Not sure if this information is helpful, but the following is from my G3…..

Please see below as requested IAW FRAGORD 2 to TRADOC TASKORD IN191691

BLUF:

–  Para 2 [Change]:   IMT courses such as BCT, AIT, BOLC A & B, OCS, WOCS, WOBC and DCC which begin on or after 01-Oct-19 will administer the ACFT as the graduating requirement.

–  Para 3.B [Change]:   IMT ACFT scoring scale in Enclosure 2.

–  Para 3.B.1.f [Add]:   ACFT transition year (FY-20) guidance for Soldiers who fail to pass ACFT Gold Standards in BCT, AIT, etc…

–  Para 3.B.1.h [Add]:   Army National Guard and Army Reserve managed courses, such as AIT (MOS-T), OCS, WOCS, DCC and others, are excluded from

this requirement and will be mandated to incorporate the ACFT for record testing with the overall Army-wide record test implementation, currently

scheduled for 1 October 2020.


ACFT is still a diagnostic until Oct 2020. Guidance is that every Soldier will take it twice this year for only diag/statistical purposes. Until the APFT remedied in effect


So right now the Army is going to the ACFT in October.  However for warrant officer candidate school they have you take the ACFT and not the APFT this started in January of 2020.


After 19 years of being enlisted in the Army, I decided to go to OCS. I am currently in week 10 of IBOLC at Ft. Benning.

All IET (Initial Entry Training) schools that started after October 1, 2019 were mandated to replace the APFT and make the ACFT the graded event. 

IET schools are basic training, OSUT, OCS, BOLC, WOCS, etc.

We took the APFT at the beginning of the course. We were told that since the big Army has not fully transitioned to the ACFT, we needed an APFT to hand to our unit once our training is complete so they can upload it into DTMS. The APFT is not a graduation requirement. 

One week later we took our initial ACFT. We will take our Final ACFT at the end of the course.

Here at IBOLC, the 5 mile run is still mandatory. We take it 3 times, A diagnostic, a final and during the RPA (Ranger Physical Assessment). The RPA is not a graduation requirement, however if you fail it, they will not send you to Ranger school.

The Commandant of the Infantry recently gave us a brief and told us that Ranger school is currently figuring out a new RPA that reflect the ACFfT. What it will look like is still unknown.

Here is the Army website that details the current guidance on the ACFT:

https://www.army.mil/acft/

https://www.army.mil/article/227494/new_changes_to_acft_being_rolled_out_to_impact_all_soldiers


By regulations the Army does not have to fully switch to the ACFT until October 2020. From my experience to date with the army everyone will wait until then to switch. Plus the procurement of the equipment required for the ACFT is also something that can be time consuming. In my opinion, any preparation for the ACFT will effectively prepare someone for the APFT. However, this may require more work on your end, but providing a APFT & ACFT option for the selection programs. 


The ACFT will be taken by all soldiers this FY, however it won’t become the test of record until FY 21, per the SMA’s guidance.  If a SM fails it, but still passes the APFT they will not be flagged.

TRADOC schools have begun to implement the assessment into their curriculums in order to get a baseline.

In regards to SFAS, and other A/S, they will continue to prioritize the APFT.  Your ACFT programming progression will be a solid addition.  (Also, after reviewing the long walk plan v2 I’d say the more emphasis on endurance the better… This plan is much more tailored to what you’ll face in the WV mtns).


The current guidance is that the ACFT will be the PT test for the Army starting FY 21. There was a disaster (84% female failure rate) in the XVIII airborne Corp when they first put it out. Current guidance is that all service members will take 2 diagnostic ACFTs during FY 20 while still maintaining physical readiness standards of the APFT in order to refine ACFT grading standards. That is why there is so much confusion right now. All schools should start using the ACFT on 1OCT.


ACFT doesn’t become a record test until October 1 2020 (FY21). Currently the Army is testing the ACFT as a diagnostic ( not for record test). The diagnostic phase, like the record, is done twice a year or every 6 months.

I am 52 years old  battalion CSM ( command Sergeant major) and actually like it over the three event APFT. But fitness is my passion, so as a cultural change in our force, it was easier for me to adapt. 


I will be attending sfas in april. The APFT is the initial fitness assessment. Hope this helps.


Just so you are tracking they are still using the APFT for the gate assessment for BLC in Germany, from the cadre I heated it’s suppose to switch to the ACFT, in July.  They don’t even cover it. They make it all a unit level issue. Hope that helps


I know at the Army Sapper Leader Course they have already ditched the APFT. They are now using a modified ACFT as the gate. The events they chose are the hand release push up, leg tuck, and a 3 mile run (instead of the standard 2 mile). Hope this helps. 


I’m a First Sergeant out of Fort Bragg. The APFT will continue to be the Army’s Fitness test on record, at least until 01 OCT 2020 or Fiscal Year 2021 for The Department of Defense. The ACFT is still in its implementation mode until then, where all Units across the Army will be required to take  2 Pilot ACFT’s, one by end of 2nd QTR and One by the end of 4th Qtr FY20.

They hope this will help to narrow down the standard parameters and provide sufficient enough data across the force to cement the Tiered Standards. This also providing the time to complete fielding of equipment and time for test specific training across units and personnel.


Always enjoying the stuff you put out including plans, tips, and your scientific method for improvement.

Perhaps a less heard of common Army school mainly open to 12-series is Sapper School and I’m not sure if you’re tracking but they’ve implemented a modified form of the ACFT on day 0 testing. You can find more info here: 

https://home.army.mil/wood/index.php/units-tenants/USAES/Sapper/Sapper/reporting-information under “SPFT.” It’s the leg tuck, T-push up, and a 3 mile run. Looking forward to your findings and plans.


Just got a brief on this today and can follow up with additional details.

The Army is in the IOC (initial operation capability) phase throughout this year. This means that Soldiers will take 2 not for record tests and the Army will examine the data to determine if they need to adjust the scoring, etc.  This also means that there is no adverse administrative action that can occur should a soldier fail to meet the standard.

The Army will go FOC in 2021 when all PT tests will be the ACFT and for record.

Not sure about individual schools, but not every installation or unit has the equipment or the trained graders to be conducting the test. 

Given what I know about the grader/participant ratio and the time it takes to administer the test, I cannot imagine Ranger School or any other school with a massive amount of day zero attendees trying to administer this test.


I am currently at an academic school at ft benning for senior officers, and although not very physical, we are still required to take the APFT as our “record” physical fitness test. In March, we will be taking the new ACFT but only as a diagnostic. So basically it won’t be held against us if we fail. As far as I know,  we will have to take the formal and recorded ACFT starting in October.

 I personally would like to keep the ACFT training plan in the program because that’s what we all should be training towards anyway.


Attended Sapper back in November, they have implemented the ACFT events for the PFT there. T push ups, knee tucks, and three mile run.


Here’s what limited information I know of the transition to the ACFT for schools/selection:

– Sapper is already doing the ACFT

– Ranger is looking to transition for class 1-21, but they have already started testing Darby recycles on the ACFT for diagnostic data. They also have already reconstructed the pull-up bars to facilitate the leg tuck on Malvesti. The new RPFT will be the hand-release push-up, leg tucks, and 5 mile run

– I know of at least 1 SMU selection that is continuing with the APFT as of this February, and may not transition to the ACFT at all


I am currently stationed at Fort Benning as cadre at an Infantry OSUT (One Station Unit Training). We have switched from five APFTs to five ACFTs and two APFTs, with graduation requirement being passing both. I’m told this will be until 01 OCT 20 when the whole Army switches from the Initial Operation Capability to  whatever ACFT-centric model replaces it.

So for BCT and OSUT for Army Infantry the ACFT is in use now as a graduation requirement and will become the test of record next October.


The ACFT wont become the Army formal test of record until 01 Oct 20, so all selection/functional schools likely wont adopt it until the official date. That said, I cant speak for all schools, but we are adopting portions of the test for the Sapper Leader Course to better assess probability of graduation based upon historic trends. As we pilot it, we will use it to establish an order of merit for students seeking to walk on. Later in the year we’ll implement a modified entry test after we’ve completed validation. ACFT takes too long for our available schedule time so we will focus on simply the hand release pushup, leg tuck, and 3 mile run in under 24 minutes (https://home.army.mil/wood/index.php/units-tenants/USAES/Sapper/Sapper/reporting-information)

Ranger school is planning something similar but its to be developed.

In basic training, trainees are now conducting the ACFT and in all of our professional courses such as officer basic and captains career course we are conducting the ACFT now.


I had the same question a few months ago. The response from the Army was until they know for sure the new program was here to stay, the APFT would still be the test used at various places. Timeline unknown. This was in response to Ranger school.


So I just left a school this past year and had to do the APFT. Later through out the course a few of us were selected to do the ACFT. I was one of the ones selected. They also got us level 1(only able to grade) and level 2( able to grade and certify level 1 graders). I was only level 1 certified because of time constraints. This year we will be required to do a ACFT diagnostic test and next fiscal year we will do it for record. As far as some schools some are still doing the APFT and later having either some or all do the ACFT. So I’ve been receiving all the latest updates of the aACFT. Which its is constantly changing. Feel free to email me if you have any questions and maybe I can help out in the future.


Hey Rob,

I just saw your post this morning about the APFT/ACFT switch at Army schools.  I know Sapper switched and class 004 took the modified ACFT today.  Hope this helps.


Current plan for Ranger is to adopt ACFT events in October. Until then the RPA will remain the same.  Initial plan is to run a 3 event test.. hand release pushups, leg tuck, and 5 mile run. Current standard pushups, sit-ups and pull-ups would go away.

5 mile run will remain at a 40 minute standard. Standards for new events won’t be released until this summer, likely the June/July Time frame.


Here is my take on the situation below:

Basic Combat Training/Advanced Individual Training Soldiers are taking the ACFT now.

MOS/T (Reclass) Soldiers are taking the ACFT now.

Active Duty units are taking diagnostic ACFT’s with the requirement of a for record ACFT by October 2020 (FY2021).

Reserve units are to start administering the ACFT for record starting in April 2020 for those Soldiers who do not have a passing APFT after April 2019.  Units should administer two diagnostic ACFT’s by October 2020 for everyone else. 

The goal is to have everyone to have taken the ACFT for by Jan 2021.

Airborne and Air Assault are taking the ACFT and adding additional 5 mile run requirement (not to the ACFT but to the course requirements).

PSYOP Selection Courses requires an ACFT score that meets the 70 in each event prior to coming to selection.  At selection they are administering a modified APFT (push-ups, sit-ups, pull-ups, and a longer run).  As they usually take their guidance from the SOF community, it wouldn’t surprise me to find out SOF was doing the same thing.

Rumor (as I have no recent experience with sending Soldiers to it) is that Ranger School is doing an ACFT in boots and utes followed by an ass kicker of a ruck march (10K 65#) with a pull-up station at the halfway mark.


I just finished the ACFT NCOIC Certification course last month. The information pushed out to us is that as of now all NCOES, BCT and courses that formally administered the APFT will now be doing the ACFT along with the APFT until the end of FY20 and it will be annotated in RCAS as a diagnostic. At some point during the year all soldiers will take an ACFT for record.

In FY21 the ACFT becomes the test of record. The main issue right now is the fielding of required equipment and from what I can tell they are still making adjustments; i.e. all O5/E9 and above are significant, lowering of the HRPU standards, changing of categories for some MOS.


Hey Rob,

All LTs reporting to BOLC take the ACFT instead of the APFT. 

Same for everyone showing up to Basic Training.


ACFT at all IMT (initial military training– basic, BOLC, DCC, etc.). APFT through fall 2020 and for record ACFT spring 2021 (for now). This could chance based on SMA recs.


I am replying to the question about selections that will require the ACFT. I am an operator living in the pan handle of Florida. The current policy is that the ACFT will not be implemented for record until the next fiscal year. Army wide we must complete 2 diagnostic ACFTs before October. After that date every ACFT will be for record. Until that date all army schools/selection will be maintaining the PFT. The issue a lot of schools have is that the ACFT is a logistical nightmare to conduct, requiring more time, equipment and graders.

Frankly in my community we are all hoping that the ACFT just goes away. I hope this helps.


My command and unit are executing validations on officers and NCOs this next week.

 I’ve seen guidance that the official implantation start point (SP) Army wide is 01 October 2020.

That’s what had been related to subordinate commands Army Wide.

Hope that helps.


APFT is still the focus and is still one of the assessments.  

I just finished the most recent SFAS course and they were still testing us on APFT. I highly recommend you keep your workout plans with APFT prep and not the ACFT. The big Army is switching to ACFT in fiscal year 2021, but there no word from the SOF selection is going to follow suit. As far as I can tell there are no plans to implement ACFT testing right now. They will keep testing us on the APFT, since its SOF and SOF does whatever they want. 


I’m currently in the q course. As far as cadre and chain of command have told us there is not going to be a change over to the ACFT in the foreseeable future. They will stick with the 80% standard on the APFT with 8 additional pullups. Every two mile route I have ran throughout the course has consisted of the first mile being uphill  The average guy with us loses about 30 seconds from his flat 2 mile.


RASP will not be implementing the ACFT as a part of our selection process unless Ranger school changes to it from the RFT. If they do regiment will most likely follow suit. We will continue to do the RFT until that happens. If you have any questions please let me know.

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Arete 1.30.20

Military

U.S. Cuts Number of Black Hawks to Afghanistan by Two-Thirds, Small Wars Journal
Germany: More than 500 Soldiers Investigated for Ties to Extremist Right-Wing Violent Groups, Homeland Security Newswire
Eddie Gallagher strikes back at Navy SEALs who testified against him, Stars & Stripes
Poll: Majority of Americans approve of Soleimani strike, Military Times
Great Powers Must Talk to Each Other About AI, Defense One
75 years ago, Audie Murphy earned his Medal of Honor with nothing but a burning tank destroyer’s .50 cal and insane bravery, Task & Purpose
We Can End Our Endless Wars, The Atlantic
Why Does the US Spend So Much on Defense?, Defense One
Two Army Ranger medics saved lives by taking fresh blood from uninjured soldiers in the middle of a firefight, Task & Purpose
Making the Case for America’s Mission in Afghanistan, Heritage Foundation
Multiple Air Force Base Names to be Changed to ‘Space Base’, In Homeland Security
India will build six new submarines to counter rapid expansion of China’s fleet, War is Boring
Mexico’s Security Dilemma, Council of Foreign Relations
Why Japan Is Reassessing Its Military Power, Council of Foreign Relations
Survey: Nearly half of Afghans want US troops out after Taliban peace deal, Military Times
Briefing a Senior Leader? Put that Bumf Away and Unburden Your Soul, MWI
Duterte Looks to Boot U.S. Troops From Philippines, Real Clear Defense
Why America Loses Wars, Strategy Bridge
CIA Contractor Details Torture of 9/11 Suspects, Small Wars Journal
Special Operations Command review finds deployment and leadership issues but no ‘systemic ethics problem’, Task & Purpose
The US dropped more munitions on Afghanistan last year than any other time in the last decade, Task & Purpose

 

 

First Responder / Homeland Security / Wildland Fire

Australia’s Fires, Artificial Intelligence, Fentanyl: RAND Weekly Recap, Rand Corp
Mann Gulch and the Missing Links, Wildland Fire Leadership
Why conflict between officers helps the team, Police One
Caution: How to Measure Racial Bias in Policing, Homeland Security Newswire
The ‘M’ in EMS stands for medical: Tackling fire/EMS challenges, FireRescue1
Many Critical Workers in U.S. Short on Sleep, WebMD
How to address fear during police training, Police One
Tactical paramedics should be allowed to carry firearms, Ohio fire chief says, FireRescue1
Factors favor possible mega-wildfire event in Texas, officials say, FireRescue1
League Won’t Allow High School Hockey Team to Wear Jerseys Honoring Officer, Police Magazine
Traffic enforcement strategies: Zero tolerance, high visibility and targeted enforcement, Police One
Report: DOI manipulated wildfire science data to justify increased logging, Wildfire Today

 

Mountain

Rivian’s Awesome Electric Trucks Will Be Cheaper Than We Thought, Gear Patrol
Start Your Week With Chairlift Nearly Getting Blown Upside Down, Unofficial Networks
Documentary: Behind the Scenes With the 2019 World Championship Routesetters, Climbing Mag
A Ski Area That’s Backcountry: Oxymoron or opportunity? Backcountry Magazine
Future Skis: Outdoor Retailer Snow Show 2020 First Look, Gear Junkie
Essential Sewing Stitches to Fix Your Gear, Outside
How to Care for Your Climbing Skins While Backcountry Skiing, Outdoor Research
The Battle Against Crowded Ski Hills, Outside
How to Reduce Your Impact As a Skier, REI Coop
The Suunto Elite Team Announces its Athlete Selections for 2020, SNEWS
Climbing and Outdoor News from Here and Abroad – 1/23/20, AAI
Belaying 5.14: Lost Between the Roles of Parent and Climbing Partner, Climbing Mag
Winter Climbs 2020: Summits on Ama Dablam, Progress on K2, The Adventure Blog
Ice Climbing in Bozeman, Montana, Outside
This Arctic Explorer Was One Tent Pole Away from Death, Outside
Generational Fidelity: Sage Grouse in the American West, REI-Coop

 

Fitness / Nutrition / Health

Performance Differences Between the Sexes in the Boston Marathon From 1972 to 2017, JSCR
Artificial intelligence predicts treatment outcome for diabetes-related vision loss, Science Daily
34 of the most dangerous things science has strongly linked to cancer, Business Insider
Balance Across Disciplines Can Make You Great, Breaking Muscle
Keto diet works best in small doses, mouse study finds, Science Daily
Relationship Between Bench Press Strength and Punch Performance in Male Professional Boxers, JSCR
Weight loss and health improvements with Mediterranean, fasting & Paleo diets, Science Daily
How The Internet Can Help You Go Vegan, From Veganuary & Beyond, Men’s Health
The Army Has a Physical Fitness Problem, Part 1: Eight Myths that Weaken Combat Readiness, MWI
The Libertarian Case for Rejecting Meat Consumption, Quillette
The 3 Laws of Muscle Activation in Resistance Training, Breaking Muscle
How to Make Your Strength Routine Evidence-Based, Outside Magazine
2 Simple Steps To Keep Your Body Symmetrical, Muscle & Fitness

 

 

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