Are You Strong Enough? A Snapshot from the MTI Community

by Rob Shaul

By Rob Shaul

 

In Januar 2020 we asked for remote lab rats to take MTI’s Relative Strength Assessment. The initial goal was to help validate the “Poor, Good, Excellent” scores we’ve developed for the assessment.

However, the average relative strength score of the 18 athletes who volunteered to take the assessment last Monday, 1.20.20, was 5.10 – in the “excellent” range for military athletes.

In hindsight, it seems reasonable that athletes who would volunteer to take a strength assessment would likely have a bias toward strength training, and so we’re fairly sure this “snapshot” is not one of regular tactical and mountain athletes, but rather fit members of the MTI community.

Scores were impressive, including one score of a military athlete above 6 – the highest we’ve ever seen. As well, two female tactical athletes took the assessment, and each scored above 4 – very strong. See the results below:

In addition to reporting their scores, we asked the “lab rats” who took the assessment to send in any comments or feedback on the assessment itself.  A handful of lab rats wrote in that their Power Clean score would have been higher if their technique was better.

The Power Clean is the one suspect event in this assessment. A technical exercise, entire books have been written on power clean technique and how to teach it. However, of all the explosive/power strength exercises, the Power Clean is the most common, and well-known exercise – which is why it was chosen.

We’ve struggled to find a replacement to assess explosive strength and power. A standing broad jump is a common assessment exercise but we’re not sure it truly assesses strength. As well, it’s difficult to assess on your own.

Any suggestions to replace the power clean? Please email me – rob@mtntactical.com

 

 

Take The MTI Relative Strength Assessment HERE

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Q&A 1.23.20

by SSD

QUESTION

I have a few questions I think you could help me with. First I’d like to start by saying I like the many different programs available for different career paths. I do see a few programs with Ruck running included, my question is, isn’t ruck running terrible for your knees? I’ve read a few articles saying the extra weight pounding on your joints on top of your own body weight can be bad for joint health. I just want to protect my joints to keep me in the military game for as long as possible. Any tips, tricks or advice would be helpful.

ANSWER

Rucking likely isn’t the best for your knees, hips, back, etc. But it’s part of the mission-direct fitness demands of military athletes, and it’s my job as a strength and conditioning coach to prepare the tactical athletes who use MTI programming for the fitness demands of their job. The worse thing I can do is send an athlete into a deployment, school, course, selection, etc. where rucking is a major element (ranger school, OCS, BRC, MARSOC, Civil Affairs, USAF TACP, CCT/STO, SFOD-D, SFAS, etc.) and have them arrive never have rucked.
– Rob

QUESTION

First thanks for the help and training plans you put out, always good stuff!
My brother is about to join the coast guard and will be doing basic and then going on to OCS. Looking for a training plan for him to get ready. I looked and didn’t find anything for that, do you have a plan for that?
Thanks for the help

ANSWER

Not specifically for the Coast Guard. What I’d recommend from what I do have is the Bodyweight Foundation Training Plan. This is a great, multi-modal training plan which includes assessed and progressed bodyweight strength, running endurance, work capacity (shuttle sprint focused) and mid-section work.
– Rob

QUESTION

My usual setup for ice climbing is not available for the next couple of days; i have a pretty basic 24 hour fitness.

Any advice on a plan to follow for a few days?

ANSWER

Helen, plus ….
(1) Work in 5x Figure 4s for each wound of the warm up. You’ll need to bring in a towel, old shirt, or something to put on the pull up bar to protect it from the teeth your tools.
(2) 8 rounds each day (finished at the end of training session) of max dead hang from tools, Rest 45 seconds. Just bodyweight … don’t add any extra weight.
So much of ice climbing is grip strength dependent, both these will help you continue to develop your sport-specific grip strength.
– Rob

QUESTION

Just completed Hector as my first plan post SFAS and feel very good. I start the Q course in October so I have some time between now and then. Strength is probably my weakest aspect right now. What plan would you recommend next? Thanks for your help!

ANSWER

Apollo – the next plan in the Greek Hero Series. It has a slight strength emphasis.
– Rob

QUESTION

Good morning! I plan to start “Jaguar” next week due to vacation. I do have a few questions after reviewing the program plan.

1. The TAC SEPA box jump lap complex requires 4 boxes. We only have two. I plan to go through 2 boxes then jog back and go back through to count as one (complete the forward and do same for right and left jump ).  Would that be ok? Or do you recommend another option?

2.  Sandbag get ups requires to start with 40# then move to 60#. I have been doing SB get ups with 60#. Should I go back to 40#? I know the intent is to move continuously. We do have 1, 40# bag that we made for this last drill class.

3.  The plan is for four days a week. Is Wednesday, Saturday and Sundays considered rest days? I assume based on schedule that can be flexible pending schedule as long as we pick up where we left off?

4.  I am training for a half marathon scheduled for April of next year. I plan to do my short and long runs on my days off. What are your thoughts on that? I have done two a day workouts before (crossfit and short runs when in training for races/crossfit competitions)?  On long run days (usually sat or sun am), I never do another workout.

5.  I looked at your nutrition video and read the book you recommended. I have been more diligent on eating whole foods and less processed or sugar over the years (like you said upsets the stomach, etc) and wanted your take on intermittent fasting, yes or no? From watching your video that you follow a more paleo (maybe slight keto type diet with minimal carbs).  I have been following a more paleo diet over the years.  I feel that I am on the right path. I am striving to fuel my body for what I need to perform as a firefighter, workouts and for life.

As a peer fitness trainer,  I try to speak of this importance to my brothers and sisters and early on when we have a drill class.  Stress the importance to them of being physically fit for this job and how to eat right. It’s on going, but the culture is slowing changing for the better!

Thanks for the help.  I am looking forward to these programs to see where it will take my overall physical fitness and preparation for the job.

ANSWER

1. That will work.
2. Use 60#
3. You can be flexible.
4. That will work … just watch for overtraining and make sure you take at least 1 full day/rest per week.
5. No experience or opinion on intermittent fasting, other than to say long term, I’m not sure it is sustainable just because of scheduling. So you could try it for 6 weeks or so, and then drop back into eating clean. Two things I like about our approach: (1) Simplicity; (2) It’s sustainable.
– Rob

QUESTION

How can I make my feet strong?  I don’t have problems with blisters usually but my feet hurt after long or heavy rucks.

ANSWER

Don’t have much for you here other than to say foot soreness isn’t unusual after long rucks, hikes, etc. In general, I’ve found my feet eventually condition and soreness decreases.
 You may want to check your shoes – and consider green Superfeet orthotics, if you don’t use orthotics already, and different boots with possibly more cushioning.
– Rob

QUESTION

I’m currently working my way through the Greek Hero Series, just finished Achilles. I diverted from the series for 4 weeks in order to train for a 19 mile ruck march using weeks 1-4 of the Bataan March training plan. I had great results from doing so.
This experience taught me that I have much better results when I train for an event following a specific plan. At the end of Jan I am  going to attempt to earn the German Armed Forces Badge.
Would you recommend I continue in the Greek Hero series into Achilles and supplement it with workouts pertaining to the GAFB or follow Achilles up until 4 weeks before the GAFB event? I looked at some of the programming for the GAFB and it seems less than that in the Greek Hero sessions.
Also not to convolute the scenario but I have the DEA PT test and Ranger School in next 3-8 months.
Thanks for your continued assistance

ANSWER

The MTI approach is to complete Base Fitness programming (Greek Hero Series) until you get close to your deployment, event, PFT, course, selection, etc., then drop out of the Base Fitness programming and train sport-specifically for the event.
So – the appropriate weeks out from your events, drop out of the Greek Hero plans, and complete the appropriate event specific plan, GAFB, DEA PTT Test, Ranger School Training Plan, etc.
– Rob

QUESTION

I have two questions for you:

  1. On your plan you often have items where I am supposed to do an exercise (e.g. step-ups) with a pack. Sat a gym, I feel more comfortable using a weight vest rather than an actual pack. Is that ok?
  2. My date for doing Rainier is May 17, so I have about 5 months to prep. The plan I bought is a 7-week plan.
  • How do I best adapt the plan to a longer training period?
  • Since I have more time, can I avoid doing two-a-day (which is difficult on my schedule)?
  • For example, could I spread out the suggested 2-a-day exercises over multiple days (so what is one week on your schedule would be equivalent to a 9-day cycle for me)?

Thanks a lot!

ANSWER

1. Wear a pack – it’s what you’ll wear on your climb and little details like that matter.
2. Do the Rainier Plan Now. The follow the plans/order in the Greek Heroine Packet, beginning with Helen, until your 7 weeks out, then repeat the Rainier Plan again directly before your climb.
2-a-days? – follow the programming as prescribed. You’ll face long days on your climb, much longer than the 2 a days in this plan. But this volume of training will help prepare you for the volume, duration of the long days on your climb. There are no short cuts.
– Rob

QUESTION

The short version of my story is that I’m 51, with a background in swimming (through college) and ultra running (multiple 100 milers and multi-day runs), so I’m no stranger to training. I’ve been more or less out of training for the past few years, though, and am looking to get back into solid shape.

I’m looking to find a program that balances strength and general fitness (I’m a volunteer firefighter) with the ability to ramp up to do the occasional ultramatrathon (probably 100k max), as I enjoy that challenge from time to time. That, plus I need to acknowledge that as I get into my 50s recovery is getting more critical and I can’t train like I’m 25 any more.

I may be asking for the impossible, trying to balance strength and endurance, but I thought I’d ask.

ANSWER

Our SF45 Programming is designed for mountain and tactical athletes ages 45-55, are multi-modal (strength, work capacity, chassis integrity (core), endurance) – but have an overall endurance emphasis. They make smart allowances to protect older knees and other age-related changes for guys like us (I’m 51 too).
This is “base fitness” programming, designed as your day to day fitness, and will do a good job of building/maintaining strength and a solid base level of endurance. In the weeks/months before your next ultra, you’ll want to drop out of the SF45 programming and do a focused Ultra training plan – one of ours, someone else’s, or your own.
Start with SF45 Alpha – the first plan in the packet. I’m assuming you know your way around a weight room as the plan includes barbell strength training.
Email questions.
– Rob

QUESTION

Active duty but desk job
2020 have three races
-Batton death march 15 March, ruck heavy division
-rock and roll marathon in April
-rockason ultra 31 miler May
Mainly a weight lifter but have been running the past two months
The meathead marathon looked like the right program to chose for my next year goals.
I signed up for the athlete package today
Any advice ?

ANSWER

Meathead Marathon now with one change. Replace the Thursday run with a ruck of the same distance, at the same load you’ll carry at the Bataan Event.
The Bataan Plan is next on my list to update – and I should get it done this week or early next. I’d recommend doing the Meathead Marathon plan with the change above for 3 weeks, then pivoting to the updated Bataan Plan into that event. By my count you have 11 weeks until the Bataan race so the timing works out. During the Bataan plan, I’d recommend swapping out one of the rucking days for running given your short timeline to the marathon.
After Bataan, do the Ultra Pre-Season Training Plan. This will prepare you for both the Marathon and ultra.
Questions?
– Rob

QUESTION

I’m looking for a good overall fitness assessment test.  Prior as an athlete I utilized the USSA ski team medals test.  But I am wondering if something like the operator ugly would work.

Thanks for all the great programs!

ANSWER

Here are all of MTI’s fitness assessments. If you’re still a mountain athlete – I’d look at the Alpinists Fitness Assessment.
– Rob

QUESTION

What do you all recommend for a yearly base fitness program for someone who wants to train, but also spends their time backcountry skiing, mountain biking, hiking, and trail running? Thanks.

ANSWER

The plans/order in the Greek Heroine Packet are designed as base fitness for multi-sport mountain athletes and concurrently train strength, work capacity, chassis integrity (core), climbing fitness (there are subs if you’re not a climber) and mountain endurance (run, uphill movement under load.) Start with Helen.
– Rob

QUESTION

I just started the Captain Morgan cycle today and I was curious about the 20x bench press @ 50% …….are the pauses for 2-3 breaths meant to occur in the upward extended position or with the bar resting on the chest?

ANSWER

Take breaths with the bar in up, extended position, elbows locked out. Sorry about the shoulder/pec suffering!
– Rob

QUESTION

I suffered a labrum tear / impingement in my right hip a couple of years ago. My ability to use my lower body has been drastically hindered due to this injury, ie: I cannot squat, lunge, row, deadlift / pull from ground, etc. I can use the rest of my body and for whatever reason I can perform movts like slam balls, db snatches, kb swings, running, biking, pressing, etc etc. Anyway, I have surgery coming up in 3 months and I am interested in following your injury programming before-hand to try to maximize my strength / fitness before going under the knife. Prior to my injury, I trained CrossFit for many years, so I am familiar and have some experience with body mechanics and the fitness world. I am curious if you feel your “injured leg” programming would be a compatible fit for me, or if you would recommend something else, since it is my hip and not my leg? Additionally, I can only train 3-4 days per wk at the gym at best, and I see your program is intended for 5 days per wk, so I am curious if it would be possible that I modifying your programming to accommodate this and if so, what would be the best way to go about this?

ANSWER

My sense is you want to make your injured hip as strong as you can before surgery.
That you can bike is interesting, and also that you can do KB swings. Pedaling is a shallow squatting movement, and kb swings are a shallow hinging movement. This tells me somewhat that you can hinge and squat – but your range of motion is limited. But perhaps you could still load these movements, and just go shallow.
Looking at the Leg Injury Training Plan – this might work for you. It’s intent is to train the rest of your body around your injury – but in your case, I’d want you to train both legs. The plan includes 1-leg box squats and 1-leg hinge lifts …. I’d want to see you do these but use a higher box for your injured side, and a shallower hinge for your injured side … but still load it.
You could also modify the work capacity/endurance efforts to match your ability. So instead of seated swings, you could just do swings, and instead of a single leg burpee, you could just do burpees. For the endurance efforts you could run, do shallow step ups, or bike/spin.
I like the idea of you doing single limb work for your lower body, as it will allow you to fully train your good side – deep 1-leg box squats, heavier load etc. – There will be a strength imbalance, but that’s okay and it will correct itself after you get back to normal after your injury.
What I’d recommend is you go to the link above, click the “Sample Training” tab, where you’ll see the entire first week of programming from the plan. Do it before purchase …. and see how it goes. Again, shorten the range of motion for the lower body strength work for your injured side as needed, but still try to train it. If it goes okay – then you can continue with the plan.
In terms of scheduling, you can modify the plan to fit your schedule by just training the Sessions in order on the days you can train. The session are progressive, so don’t skip around or ahead. Just follow them in order.
– Rob

QUESTION

Hypertrophy programs call for “total” rest.  I like to do a little light yoga (and practice one surfing “take off”) every morning and some meditation in order to start my day right.
It is not anything intense.
I was going to do it anyways because it is part of my mental and spiritual habits but I’m just curious what the experts think.
Will it impact hypertrophy? I’m 40, fit and have done many of your programs over the years but I’m lean and want to incorporate a muscle building program into my rotation.

ANSWER

I doubt light Yoga will impact the training much.
– Rob

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Arete 1.23.20

by Rob Shaul
Military / National Security / Foreign Affairs

Trump downplays severity of injuries to US troops in Iran missile attack, Stars & Stripes
Iran Lawmaker Will Reportedly Award $3 Million To ‘Whoever Kills Trump’, In Homeland Security
U.S. State Department Appoints Envoy to Counter Chinese Influence at the U.N., Foreign Policy
How Iran’s Military Outsources Its Cyberthreat Forces, In Homeland Security
Who Gets to Tell the Story of the Afghanistan War?, Defense One
The Drone Beats of War: The U.S. Vulnerability to Targeted Killings, Homeland Security Newswire
Masked gunmen kill local commander of Iran’s security forces, Al Jazerra
The US Navy’s Three Great Intellectual Challenges, Defense One
Why ‘Digital Taxes’ Are the New Trade War Flashpoint, Bloomberg
The Rise and Fall of Another African Donor Darling, Foreign Policy
Naming Carrier After A Black Hero May Make It Untouchable, Forbes
As ‘Arctic Exceptionalism’ Melts Away, the US Isn’t Sure What It Wants Next, Defense One
Outrage Culture Is Ruining Foreign Policy, Foreign Policy
Wake up Britain – Huawei Is a National Threat, Hudson Institute
Japan to launch space operations squadron in coming months, Jane’s 360
Houthis kill over 100 Yemeni soldiers in missile, drone attack on base, Long War Journal
Puerto Rico: A U.S. Territory in Crisis, Council of Foreign Relations
Pentagon gives conditional OK to resume Saudi military training in US, Military Times
Marine Corps Gender Desegregation is Overdue and Only the First Step, Modern War Institute
After Iran missiles hit Iraq base, the US military lost contact with multiple Predator drones, War is Boring
Politics of Man-Hunting and the Illusion of Victory, War on the Rocks
British Streetfighter II Tank Is All About The Urban Fight, Warzone
The Middle East Isn’t Worth It Anymore, Small Wars Journal
82nd Airborne paratroopers to replace Marines protecting US Embassy in Baghdad, Task & Purpose
The Worst Possible Day: U.S. Telecommunications and Huawei, The Cipher Brief
Sikorsky releases new flight footage of their replacement for the Black Hawk, War is Boring

 

First Responder / Homeland Security / Wildland Fire

Four-in-ten U.S. drug arrests in 2018 were for marijuana offenses – mostly possession, Pew Research Center
Cop, veteran who served for 40 years dies one day before retirement, LE Today
SHOT Show 2020: 3 products for improving officer safety, Police One
4 Wis. FDs using GPS to determine response instead of jurisdiction, Fire Rescue 1
Red Flag Petition to Disarm Colorado Officer Rejected, Police Magazine
After statewide legalization, Detroit police begins targeting violence from illegal marijuana sales, Police One
Considering Cross-Border Cartel Corruption Potentials in the United States, Small Wars Journal
18 FDNY FIREFIGHTERS INJURED AT STATEN ISLAND FIRE, Firefighter Close Calls
Using ‘grim stories’ to help firefighters with decision-making, Fire Rescue 1
Former Kan. fire inspector loses discrimination lawsuit, Fire Rescue 1
Secret firefighting mission saves famous ‘dinosaur trees’ in Australia, Wildfire Today
Seattle Officer Fired Over Instagram Posts, Police Magazine
Ohio police successfully use Facebook as tool to identify, arrest suspects, Police One

 

Mountain

Man Sentenced To 6 Years In Prison For Stealing 13,000 Pairs of Skis from Aspen Skiing Co, Unofficial Networks
Millennials Are Skiing Less And Ski Areas Are Taking Note, Unofficial Networks
The Freeride World Tour Commits to Equal Prize Money, Outside
The Gear Closet: Mountain Town, Freeskier
10 Eco-Friendly Ski Resorts That are Leading the Way for Sustainability in the U.S., Osprey Packs
The Only Time It’s OK to Jump Off a Chairlift, Outside
North America’s Next Great Ski Towns, Outside
Skier Killed in Avalanche at Alpine Meadows Marks Fourth Inbounds Death This Season, Powder
The 4 Best Satellite Communicators for Backpackers, Backpacker
Which Pricey Gear Justifies a Splurge?, Adventure Journal
Elan Skis Celebrates 75 Years of Innovation, Heritage and Handcrafted Skis, SNEWS
Backcountry.com Sponsors First Athlete, Freestyle Champ and Advocate Gus Kenworthy, Powder
Why I’ll Never Let Go of My Trekking Poles, Outside
2019 Staff Picks, Backpacking Light
This Is 2020’s Most Innovative Outdoor Gear, According to Experts, Gear Patrol
Uncut: Gabriele Moroni Climbs Demencia Senil (9a+/5.15a), Margalef, Spain, Climbing Magazine
In Search of the Perfect Spork, Outside
The Best Duct Tape, NY Times
Nine timeless items to rely on season after season, Backcountry Magazine
Cold Hands, Sleep Deprivation, and the Quest for a Grand Canyon Speed Record, Adventure Journal
Inside the “Everything Shoe”: HOKA’s Do-It-All Speedgoat 4, Gear Institute

 

Fitness / Health / Nutrition

The basics: What we know — and don’t know — about the virus spreading in China and beyond, STAT
Brewing a better espresso, with a shot of math, Science Daily
Strava’s ‘Year in Sport’ Has Some Pretty Cool Bike Stats, Adventure Journal
Does Green Tea Help Prevent Prostate Cancer?, Nutritionfacts.org
Best Reusable Storage Bags, Backpacker
Treating Regret, NY Times
Rich Roll Is the Oprah of Endurance Sports, Outside
Concussion risk in youth football, Science Daily
Stress Really Does Make Hair Go Gray Faster, NY Times
Should You Eat Breakfast Before or After a Workout? An Expert Weighs In, Men’s Journal
Do Our Babies Need to Move More?, NY Times
Greg Glassman’s Easy Health Care Fix: More CrossFit, Outside
7 Exercises to Fix Shoulder Pain, Outside
3 Strategies for Optimizing Mechanical Tension, Breaking Muscle
The Hidden Cost of the Post-Workout Sauna, Outside
Real risks associated with cannabis exposure during pregnancy, Science Daily
Drinking 1% rather than 2% milk accounts for 4.5 years of less aging in adults, Science Daily
Intermittent Fasting: How It Works, Reasons to Try It & Considerations for Athletes, Mark’s Daily Apple
Here’s How Weed Can Calm Your Anxiety and Stress, Men’s Journal
What Artificial Intelligence Says About Running Form, Outside

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Mini-Study: 3 Weeks of a Hybrid Big 24/Density Progression Leads to 9.5% Gain in a 3RM Trap Bar Dead Lift

by Rob Shaul

By Rob Shaul, Founder

BLUF

We conducted a 3.5-week Mini-Study using remote lab rats to test the effectiveness of a hybrid Big 24/Density progression to increase 3RM (3 Repetition Max) Trap Bar Deadlift Strength.

Study participants saw an average 9.58% gain in 3RM Trap Bar Dead Lift strength over the course of the study period.

 

BACKGROUND

The Trap Bar Deadlift is a key event of the US Army’s proposed new Army Combat Fitness Test (ACFT) as well as new British Army fitness tests. If the US Army fully adopts the ACFT, it’s possible the 3RM Trap Bar Deadlift will be adopted by more military services for both line unit and military course/selection fitness tests.

One of the issues with this event is limited equipment to train with. The goal of this study was to test a super-efficient and easy to implement strength progression for strength gain effectiveness.

The progression tested was a “hybrid” of MTI’s Big 24 and Density progression methodologies. Big 24 Progression specifically develops 3RM Strength and for the working sets, and is not percentage-based – making working loads and progressions easy and quick to calculate.

Density progression simply applies a time limit in which the heavy, working sets must be completed.

In our in-house testing, we’ve been able to have three athletes, with different working loads use the same barbell for their working sets within the Density time limit. Given the limited equipment (barbells/plates) we suspect many military members will have to deal with while training this exercise, having three soldiers per barbell is a clear benefit.

Past research has proven the effectiveness of the Big 24 Progression. The difference for the progression tested in this study was adding the Density component – a 2-minute time limit for the 5 heavy working sets. We have never tested this hybrid progression in our Wyoming facility and we were unsure if athletes, especially strong athletes, would be able to complete the progression without modification.

These were the study questions:

  1. Would subjects be able to complete the hybrid Big 24/Density Progression as prescribed?
  2. Would the hybrid Big 24/Density Progression increase Trap Bar 3RM strength and if so, how much?

 

MINI-STUDY DESIGN/DEPLOYMENT

A 3.5-week cycle was designed to test the study progression above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 30,000+ weekly subscribers.

Lab Rat volunteers verified they had access to Trap Bars, weight, and could dedicate 3.5 weeks to this study. All completed the same programming and began their cycles with a Monday 3RM Trap Bar Deadlift Assessment, which was repeated after three weeks of 3-day/week training using the appropriate progression.

The Study was completed in the December 2019 – January 2020 time frame, and the study subjects self-reported their pre and post cycle assessment results.

Each Group completed a total of 10 Trap Bar Deadlift training sessions on top of their regular programming. These included the two pre and post-study 1RM assessments.

The Mini-Study was designed to complement the athletes’ regular training. We asked participants to avoid all other deadlifting during the study duration.

Below is the progression outline/details:

RESULTS AND DISCUSSION

A total of 36 experienced training and weight lifting individuals with an average age of 35.8 completed the study.  The average gain in 3RM Trap Bar Deadlift strength was 9.58 percent.

Below are the individual and overall results.

Study design elements that could have impacted these results could include it’s a relatively short duration (3.5 weeks), and how other training may have impacted trap bar deadlift performance.

By design, this study didn’t dictate the athlete’s full training regimen during the study period as we wanted to test the ability to study a focused fitness attribute change without dictating complete programming. This was done to encourage lab rat participation and decrease attrition.

Going in, we had two research questions:

(1) Would subjects be able to complete the hybrid Big 24/Density Progression as prescribed?

Just two athletes reported they were unable to complete the prescribed working rep count in the 2-minute density time limit. They were instructed to decrease reps as needed – not load – and continue with the progression. Overall, the vast majority of the athletes were able to complete the program as prescribed, including load, reps and time limit.

(2) Would the hybrid Big 24/Density Progression increase Trap Bar 3RM strength and if so, how much?

We were pleasantly surprised by the 9.58% average increase in 3RM strength from this mini-study, especially given the high training age/experience of the athletes tested.

 

NEXT STEPS

One of the issues facing the US Army and other services implementing a 3RM Trap Bar Deadlift as a fitness test event is the relative weightlifting inexperience of many soldiers taking the test and the resulting risk of injury. We assume this is why the Army has chosen the Trap Bar Deadlift as the ACFT strength event – given its more simple technique demands over the traditional deadlift, and fewer equipment requirements of the traditional back squat. 

One suggestion for this study was to include one volume day of lighter weight/higher reps to help familiarize athletes with the exercise. However, by design we feel we’ve achieved this with the purposeful set/rep scheme of the warm up and part (1) of the programming above. With the exception of test days, athletes will have performed 50x trap bar deadlift reps before getting to their heavy, working rounds. Not only does this design help warm them up for the heavy load, but also provides plentiful exercise practice.

Next steps could include conducting the same study, but having athletes train the progression 2 times a week, vice three. Give the expected equipment limitations at many Army units, this could help give more soldiers access to the trap bar and plates.

MTI-specific, we intend to change the programming in our current ACFT training plan to match this hybrid Big 24/Density progression.

Much appreciation to the remote “Lab Rats” who participated in this study. Our remote lab rat program allows us to test more programming, more frequently, and thus further accelerate MTI’s programming evolution and improvement.

 

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

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January Lab Rat Opportunities

by Rob Shaul

By Rob Shaul

 

MTI has two lab rat opportunities in January:

(1) Running Speed & Endurance Mini Study

We’re looking for Lab Rats to participate in a focused, 3.5 week, 3-day/week Mini-Study comparing programming approaches to increase 6-mile run time.

This will be a focused study focused on unloaded running speed and endurance

Specifically, we’re interested to compare a protocol of short, threshold intervals only, versus a protocol of short intervals, plus longer, slow-paced distances. If we get enough lab rats, we may create another group running moderate distances at a moderate pace.

We’ve conducted a similar study previously using local lab rats and ruck running at 45 pounds, but have never done this for unloaded running. In that study, intervals significantly outperformed a combo of intervals and moderate-paced rucking, but the sample size was small.

Details

Lab Rats will be broken into 2 groups: Group A, and Group B (and possibly Group C if we get enough lab rats). Each group will complete an initial 6-mile run assessment, then a different running progression, 3 times per week, Monday, Wednesday and Friday.

Required Equipment: Stopwatch (smartphone will work). Known 6 mile, 8 mile, and 2-mile distances. Flat course.

Cycle Duration and Schedule: This MTI Mini-Study will take 3.5 weeks. It will begin Monday, January 27, 2020, with a 6-mile run assessment. Lab rats will complete the run training on Mondays, Wednesdays, and Fridays. During the 3-weeks Lab Rat progression will be based on his/her 6-mile running assessment finish time – so the training should automatically “scale” to the individual athlete’s incoming fitness.

On February 17, 2020, lab rats will re-assess their 6-mile run and the results between the two progressions will be compared.

To Participate
  • You’ll need to commit to running 3 days/week for 3.5 weeks, and follow the program as prescribed.
  • You’ll need to commit to only do this training for running. No other distance training is allowed during the study period as it will skew the results.
  • You’ll need a stopwatch.
  • You’ll need to be an experienced, fit athlete able to run 6 miles on day one, and up to 16 miles/week.
  • The cycle will begin Monday, January 27, 2020, and end, Monday, February 17, 2020.

This is a focused mini-study which only involves distance running. You’ll be able to do other training as well, just no additional distance running.

Want to be an MTI Lab Rat?

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

Please include:

  • your age
  • Your running experience and some idea of your current running fitness
  • Finally, please verify you can commit to the 3.5 weeks, 3 day/week training cycle.

You’ll be assigned to a Group, and provided with further instructions.

Training will start on January 27, 2020.

APPLY NOW

 

 

 

UPDATE:
WE NO LONGER NEED LAB RATS FOR MTI’s RELATIVE STRENGTH ASSESSMENT

(2) Tactical and Mountain Professional Lab Rats Needed to Take MTI’s Relative Strength Assessment on Monday, January 20.

Relative Strength, or strength per body weight, is the most important type of strength for both tactical athletes and professional mountain athletes (pro athletes, guides, ski patrol, rangers, wardens, full-time SAR, etc.).

We developed MTI’s Relative Strength Assessment several years ago to establish strength standards for tactical and mountain athletes. Over the years I’ve put several tactical and other athletes through the assessment, but I’m always interested in expanding our data set, and so am asking tactical athletes (military/fire rescue/LE) and mountain professionals (pro athletes, guides, wardens, rangers, etc.) to take the assessment this coming Monday, January 20, 2020, and send me the results. We’ll compile the results by athlete type, and use the results to help validate the scoring we’ve previously developed.

Details

Everyone will take the Relative Strength Assessment next Monday. The session takes right around an hour to complete and you’ll need a rack, bench, barbell with bumper plates for power cleans, and pull up bar.

If interested, please email rob@mtntactical.com and put “Strength Lab Rat” in the subject line before Monday.

Please include:

  • Your athlete type (military, fire rescue, LE, mountain)
  • Your age, sex and height/weight.
  • If you’re SOF in the military or SWAT/SRT in law enforcement, please include that info as well.

Again, all will take the Relative Strength Assessment next Monday, January 20 – so plan on it for that day’s training session.

APPLY NOW

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EVOLUTIONARY STEPS IN MTI PROGRAMMING – PART 2

by Rob Shaul

By Rob Shaul

Read Evolutionary Steps in MTI Programming Part 2 HERE.

(4) Lab Rat Program

At a macro level, for a strength and conditioning coach committed to improvement, the programming journey has three distinct steps:

  1. You find individual coaches you respect, who’ve had success and do their stuff. Then you graduate to ….
  2. Combining programming elements from multiple respected coaches into your programming. Then you graduate too ….
  3. Developing, designing and implementing your own programming from the ground up.

MTI began as Mountain Athlete. I aspired to program for high-level mountain professionals and mountain athletes here in Jackson, Wyoming which is the Lower 48’s premier training ground for alpine climbing, freeskiing, and backcountry skiing. The Teton Mountain range is young, steep and rocky, and it rises nearly immediately from the valley floor – which means approaches to the vertical are minimal. It makes for a very efficient alpine sport classroom.

Understand I’m not personally an accomplished mountain athlete, but I am a quick learner, and my passage through period number one, above, was swift. I quickly learned that well established team-sports programming and emerging CrossFit WODs did not transfer well to mountain sports. I needed to get mountain-sport specific with my programming.

I didn’t have any in-gym lab rats initially, and made all my programming mistakes on paying customers.

Programming-wise, I shelved all my National Strength and Conditioning Association (team sport) textbooks, and bought the few rock climbing, skiing, and alpine climbing fitness training books available and graduated to step two in my programming journey – combining programming from other coaches into my program.

As well, I was determined not to make another programming mistake on paying customers, so I became my first “lab rat.” As my mountain endurance improved significantly, I enlarged the lab rat program to include committed and professional athletes I’d been working with for several months. In exchange for free programming, I got to test programming on these Mountain Athlete Lab Rats.

We had been posting our programming online, and it caught the eye of soldiers and Marines downrange in Iraq and Afghanistan, who soon began emailing me and requesting military-specific programming. As a result, I expanded my local lab rat program and added a military group, in addition to the mountain group. There were even fewer books and literature on mission-direct military programming than mountain programming, but I bought and devoured all I could, and began testing.

It wasn’t long before I graduated to step three in my programming for both mountain and military applications – developing, designing and implementing my own programming from the ground up. Key to the programming success was all the suffering my local lab rats – both mountain and military – did as I developed, implemented and tested programming. Looking back I had them do some pretty questionable stuff – sandbag getups wearing boots and alpine skis stands out – but we learned quickly, and weren’t so wed to my programming that we didn’t change immediately when things weren’t working out.

Just last fall I tested and tried a remote lab rat program – recruiting readers of our weekly “Beta” email newsletter. This has really worked out well, allowing me to run multiple lab rat “mini-studies” concurrently – all of which increases the programming data I receive, and therefore, hopefully improves the programming more rapidly.

Without Lab Rats, MTI programming would never had advanced as rapidly and far as it has.

 

(5) Endurance Methodology

At the start, MTI programming had a strong strength emphasis. As stated above, my first programming came from team-sports coaches – primarily football, baseball, and basketball. I learned quickly that heavy back squats transferred poorly to mountain endurance (uphill movement under load), and that I need to pivot hard and fast to endurance programming.

Again, I found coaches I respected and implemented their stuff. Much more research has been done into endurance programming than strength programming, and the most consistent and successful revolved around heart-rate based, linear programming for distance runners.

Early on, I implemented tried and true heart-rate based programming, but quickly ran into problems. First, the basic heart rate monitors we purchased for my lab rats were rarely consistent and often faulty.

Next, the entire system of first finding your max heart rate, then identifying your zones, then moving (run, hike, ruck) for a specific time in a specific zone is overly complicated for the athletes I was working with locally – and this is even without any technical issues – like inconsistent HR watches.

Finally, much of the standard heart rate-based endurance programming is built for full-time endurance athletes – not the multi-modal athletes (mountain and military) I was working. The standard training took so much time I had to quickly make short cuts so my athletes could train the strength, work capacity, and core as well which was key to our programming.

I had to find another way, and began looking. I came upon running coach Jack Daniels, who instead of heart rate-based training, used timed pace-based interval training, driven by an assessment. This was it!

Daniel’s overall approach not only replaced the complicated heart rate monitor with a simple stopwatch but also automatically “scaled” programming to each individual athlete – based on his/her assessment results.

We developed our own running and rucking calculators, and began testing the appropriate pacing for the intervals. It took several months, and many mistakes, but eventually we were able to customize Daniel’s overall approach to the multi-modal athletes we work with. We’ve since been able to develop calculators for swimming and rowing.

Most recently, I’ve found myself further simplifying our endurance programming by using perceived effort, instead of pacing, longer moderate and easy-paced efforts. Previously we’d let the calculator dictate pacing, but I found personally, and with my lab rats, it was simply a headache to monitor moderate or easy pacing and much easier just to define a “moderate pace” as “comfortable but not easy,” and an “Easy Pace” as “slow enough so you can speak in full sentences while moving.”

 

(6) Chassis Integrity 

I’ve written before (here and here) about MTI’s evolution from our original core strength programming to Chassis Integrity and won’t repeat the full story here.

The quick version is we found standard, ground-based, bodyweight-focused, core strength exercises and programming did not transfer well to the field, and so we were forced to develop something different – which eventually took the form of Chassis Integrity.

We implemented three significant changes:

  • Moving from ground-based exercises to mostly standing exercises
  • Moving from bodyweight-mostly exercises to loaded exercises – especially sandbag exercises
  • Moving away from flexion-focused exercises to total, rotational, anti-rotation and extension exercises

Our Chassis Integrity has been transformative to MTI programming’s effectiveness outside the gym. It’s improved mission-performance and durability across all our athlete populations – mountain, law enforcement, military, fire rescue.

Anecdotally, many of the positive programming comments I receive back from professional athletes – both mountain and military – include appreciation for the mission-direct transfer of chassis integrity programming – much of it focused on one horrible exercise = the Sandbag Getup.

A typical comment is, “I cursed MTI every day you’d make me suffer through 10 minutes of sandbag getups, but on deployment, my midsection was bomber and I’ve never felt so strong.”

I always respond that if it makes them feel better, no one has done more sandbag getups than me – I did another 40x this morning in my own training. The Sandbag Getup isn’t the only Chassis Integrity exercise of course – but is the only one celebrated with its own T-Shirt.

I wore mine to work today!

To be continued …

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

 

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Q&A 1.16.20

by SSD

QUESTION

Read about your programs in a SOFREP article. Wanted to give you a little background, so perhaps you can help me with your system for my training goals.

Demographics: 60 yo, 5’5″, 145 lbs, decent shape

Military: USAF Pararescue Indoctrination training circa ’78, Army Airborne, Army SF Combat Diver School, washed out (blacked out) first week test

Current training: MMA (M-TH): BJJ 2x/wk, kickboxing 2x/wk

Goals: long-term health and fitness focus on endurance, strength and flexibility

Medical: right rotator cuff repaired, left rotator cuff pain, right knee multiple surgeries (running knee pain afterwards)

Previous training: Karate, P90, P90X, SEAL pre-workout category 2, CrossFit

Job: intellectual property law (patents, trademarks, copyrights, trade secrets, computer and internet law), can barter

ANSWER

Based on your current MMA/BJJ stuff, my guess is you’re getting in plenty of work capacity. The “holes” in your fitness seem to be max effort strength and endurance.
From our stuff, I’d recommend SF45 Bravo. The SF45 Programming is designed for older tactical/mountain athletes and has a strength, endurance, and chassis integrity (core) focus.
As written, SF45 Bravo is a 6 day/week program. With your current MMA/BJJ schedule, this would have you doing two-a-days – which I’m not sure you want to do.
So what I’d recommend is you alternate between your MMA/BJJ days, and SF45 Bravo programming. For example, Mon – SF45 Bravo, Tue – MMA/BJJ, Wed – MMA/BJJ, Thur – SF45 Bravo, Fri – MMA/BJJ, Sat – SF45 Bravo, Sun – total rest.
Follow the SF45 Bravo sessions in order …. don’t skip ahead or around. The programming is progressive – and sessions build upon one another.
If things are going well, you can try two-a-days a couple days a week – just watch for over training, and/or fatigue during your MMA/BJJ sessions.
– Rob

QUESTION

How could I sub rucking (not ruck running) into the bodyweight foundations program?  Why? I have a knee and foot that can ruck but don’t like running…

ANSWER

Ruck the prescribed distance with a 25# pack.
– Rob

QUESTION

Just purchased the fat loss plan.  I was hoping that you could give some advice.
I am in season for some of my main personal activities – splitboarding, snowboarding and then some ice climbing or mountaineering, conditions pending.  Fell a bit off the wagon the last few months and definitely need to lose fat but do not want to compromise any of my activities.  Felt this was a better plan as it will still keep me strong and I won’t be killing my body with training to ruin my weekend performance.
Questions:
1 – I have a garage gym.  How can I sub the shuttle, prone to sprint, etc. running with a treadmill or alternative given lack of space?
2 – If I do my mountain activities on the weekend, and I do not want to be sore from them, how should I space out my training during the week?  Or should I exaggerate a week, meaning stretch it out into a week and a half to allow two rest days?
Female, 41
Of course, if you think that there is a better plan for me…feel free to suggest but I am not much of a runner other than for intervals.

ANSWER

1) Go outside for the sprints, or do 30/30 Box Jump intervals @ 20″ for the prescribed time. Okay to run on a treadmill, but I’d recommend running outside if it’s 10-degrees or warmer.
2) Follow the plan sessions in order (don’t skip ahead or around), and take Monday off to recover from the mountain days, and fridays off to rest before them.
3) The Fat Loss Plan is work capacity focused …. to complement your mountain activities I’d recommend a more balanced plan, specifically I’d recommend Frank Church from our Wilderness Professional Packet. This is a balanced training plan which concurrently trains strength, work capacity, chassis integrity and mountain endurance (uphill movement under load, running). Again, take Monday’s and Friday’s off, and only follow the programming Tue-Thu. Follow the sessions in order – as they are progressive.
This plan includes barbell strength, etc. and I’m assuming you know your way around a weightroom.
– Rob

QUESTION

I would like to introduce myself and explain my situation.  I am looking for advice and I am hoping you can help me out.
On Saturday November 28, 2020, I will be climbing one of the worlds tallest structure, the CN Tower (1776 steps, 144 flights).  Before I do that I need help, a lot of help.
Background:
I am a 33 year old male, 6’0, 220 pounds.
I work in law enforcement.  I work a 12 hour shift, on a 5 on 5 off rotation.
Growing up I was athletic, playing football, hockey and baseball.  When i graduated from the police academy five years ago, I could complete the goals listed below.
I am embarrassed to say that today, I am unable to run for 5 minutes before stopping.  I can only do 5 or so push ups.  The other day I was climbing  stairs and I was exhausted after climbing 4 flights.
Goals:
Successfully climb the CN Tower.  The record for the fastest climb is 7 minutes.  The average time is 40 minutes.  I am just looking to finish it.
My current weight is 220lbs.  I would like to get  between 170-180 lbs.
Complete 50 consecutive push ups.
Complete 20 consecutive pull ups.
Hold a 2 minute plank.
Run 1.5 miles (2.4 Kilometres) in 10 minutes.
Run 3 miles (5 Kilometres) in 25 minutes
Run 6 miles (10 kilometres) in 1 hour.
Fitness Equipment:
Here is the fitness equipment I have access to.
I have a small home gym in my basement which includes a treadmill and a free weight dumbbell set from 3 to 60lbs.  I have one flat bench and an exercise ball.
I reside in a small town in Northern Ontario.  That means the winters are long and harsh.  Unfortunately I am only able to run outside or conduct any outdoor physical activity between the middle of April to the end of November.
Our town has one public gym.  It includes all your usual gym equipment including one StairMaster.
The tallest building in town is a Holiday Inn hotel with four flights of stairs.  With that being said, I won’t be able to train using real stairs.
The town has one big hill I could use to train.  It’s approximately a 500 metre incline from top to bottom.
I also have access to a 400 metre track and a bicycle.
I am not much of a swimmer but our town has one pool which is 25 metres in length.  That could be incorporated in the program as well should you see fit.
I would prefer scheduling exercise days on my days off from work as at this point in time I feel it’s almost impossible to complete a serious workout after working 12-14 hour shifts.
Objective:
With this information I am hoping you can design a one time individual training plan to help me reach my goal.  The training program would be designed for 10 months.
I am hoping to start training anytime in the end of January 2020.  This would be give me 10 months of training before the CN Tower climb.
If you have any questions or require more information please let you me know.
Thank you in advanced for your help.

ANSWER

I’m sorry, I don’t do any individualized programming. Please don’t be offended – I simply don’t have time given my other programming demands.
From what we do have, here is what I recommend.
1. Fix your diet. I’d like to see you at 185-200#. Here are our nutrition recommendations. These aren’t complicated. They just take discipline. 90% of fat is diet-related. Clean up your diet and you’ll shed fat. Getting lighter will help everything – running, movement, uphill movement, pull ups, push ups, etc.
2. Programming – we believe tactical athletes should focus their fitness training on the mission-direct fitness demands of your job. Start our stuff with the LE OnRamp Training Plan. The first 4 weeks of the plan deploy bodyweight strength training. Beginning week 5, the program switches to free weight (barbell/dumbbell) strength training. The plan also includes work capacity, chassis integrity (core), short endurance (running) and work capacity. It’s a full-on, multi-modal training plan.
3. After completing LE OnRamp, move to the plans/order in the Spirits Packet of plans designed as day to day programming for full-time LE patrol/detectives. These plans concurrently train strength, upper body hypertrophy (mass), work capacity (sprint-based), chassis integrity, short endurance and tactical agility. The sessions are designed to last 40-50 minutes long. Start with Whiskey – the first plan in the packet.
Between LE OnRamp and the plans in the Spirits Packet, you’re looking at 42 weeks – or 9.5 months of programming.
Both LE OnRamp and the Spirits Packet of plans are 7 week long cycles, 5 days/week. We recommend you aim to stick with a 5 on, 2 off schedule. This means you’ll need to train during you duty days. It’s best to train before your shift, not after.
4. 7 weeks out from your CN Tower Climb, drop out of the Spirits Packet plans and complete the Backcountry Ski Preseason Training Plan. This plan has an intense step up progression (uphill endurance), as well as lower body strength, leg lactate tolerance, and general endurance work which will transfer well to your CN Tower Climb. The plan calls for loaded step ups, but as I understand it, you’ll complete the event unloaded …. so complete the step ups in the plan unloaded.
Good luck and email questions.
– Rob

QUESTION

Do you guys have a plan for law enforcement K9 officers? And Marine officers?

ANSWER

We recommend K9 officers follow our LE Patrol/Detective programming found in the Spirits Packet Plans. These plans concurrently train strength, work capacity, short endurance, upper body hypertrophy, chassis integrity (core) and tactical agility. Start with Whiskey.
We do have a K9 Handler Fitness Assessment – which includes work with your dog.
Marine Officer? Our Greek Hero packet of plans is designed for military infantry and SOF. These plans concurrently train strength, military endurance (run, ruck), work capacity, chassis integrity and tactical agility.
However, if you are a full time K9 officer and a reserve Marine officer, we recommend you train for your full time job – with the Spirits Packets plans.
– Rob

QUESTION

I am a current owner of your TACP program. I am interested in finding a program that I can use leading up to the timeline prescribed with your TACP program. What would you recommend?
I am going through the National Guard route, so I’m in a bit of a holding pattern until a slot opens up. I am expected to be able to meet the basic PT qualifications until things with my application become formalized.
Given this limbo, any guidance would be greatly appreciated.

ANSWER

I’d recommend doing the TACP Plan now. After, drop into the plans/order in the Greek Hero Packet, beginning with Hector. Then, when you get a school date, re-do the TACP plan directly before.
– Rob

QUESTION

I apologize if this is already answered in the FAQ, but I did not see this specific of a question. I am looking for a program that would build strength and aerobic capacity. Which program would be appropriate?

ANSWER

– Rob

QUESTION

Looking for a program for the new 22 osut infantry

ANSWER

– Rob

QUESTION

I see you have a lot of different training plans and the occupation I’m training for is a LE ranger through NPS hopefully doing alpine rescue. Do you suggest to go with the law enforcement training route or the mountain training route?

ANSWER

Usually I’d recommend the plans/order in the Wilderness Packet for wilderness professionals – rangers, wardens, field biologists, mountain SAR, etc., but I’m assuming Alpine Rescue = climbing/rope system work, so I’d recommend the plans/order in the Greek Heroine Packet – as these include climbing training. Start with Helen.
– Rob

QUESTION

I’ve read and seen a bunch of conflicting stuff out there. Since I’m giving your program a try, I will go with your word. Is it okay, healthy, and safe to lift when your sore?

ANSWER

We do all the time. It goes away shortly into the session, then comes back after! Soreness decreases as fitness improves.
– Rob

QUESTION

I recently started Mtn Tactical’s Fortitude program and had a quick question for you. I tried doing sandbag get ups at the recommended weight of 65lbs however I was unable to get off the ground. In fact I could barely separate my shoulders from the ground. I currently weigh 165lbs and will eventually move onto the CSOR program come next March.
Would an appropriate compromise be to work with less weight for sand bag get ups and use the prescribed weight for other sandbag related exercises? I have successfully done get ups with a 50lbs bag.

ANSWER

Try harder. Should be no problem for you. Make sure your technique is dialed … roll into your armpit, push up on your elbow, lunge up: https://mtntactical.com/exercises/mnt403-sandbag-getup/
– Rob

QUESTION

I recently finished up a selection course and am looking to transfer my workouts from a more endurance and body weight focused realm to hard on strength and general operational capability. Naturally your Greek Hero/ Operator series drew my attention. My main focus is to really ramp up my strength both lower body and upper, with an emphasis on squats (maybe DL), shoulders (my weakest area) and BW Bench Reps  I would ideally like to do this without sacrificing all of my work capacity. Is there a specific program or flow of programs you might recommend for this?

ANSWER

I’d recommend Apollo. Multi-modal plan with strength emphasis, but also includes unloaded running, work cap, and chassis integrity.
– Rob

QUESTION

47 yr old overweight vet, corrective surgical right ankle / fibula
history, compression fracture in lower back, made it out of my wheel
chair, up on my feet and looking to rebuild.
I have access to a gym & track. I didn’t see a specific plan that
quite fits my description. Could you please recommend a mtn.
restoration plan?

ANSWER

Big 3 + Running Training Plan. Be smart/caution with the strength loading, and run/walk the prescribed running distance as needed …. but complete the distance.
– Rob

QUESTION

I’m trying to push for a 300 in the APFT, so I’ve been trying out your APFT plan.  I’m having some issues with the pushup progression.  I can score between 66-69 pushups on the APFT.  The issue I’m having is that I can’t make it through all 6 sets of 75s of 30% of my pushups without reaching muscle failure early in set 5.  Is it better to 1) take a longer rest in-between sets, 2) drop the amount of reps per set, or 3) drop to my knees and do pushups this way for the remaining reps?  Any other advice?

ANSWER

This isn’t unusual. Drop to your knees to finish. It’s embarrassing, I know, because I have to do it too!

– Rob

QUESTION

What is the shortest plan you have? How long? What kind of plan is it?

ANSWER

MTI Relative Strength Assessment Training Plan is close, 5 weeks, strength focus.
– Rob

 

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Arete 1.16.20

by Rob Shaul

Military / National Affairs / Foreign Relations

Iran’s Support to the Taliban, Which Has Included MANPADS and a Bounty on U.S. Troops, Could be a Spoiler for Peace in Afghanistan, Small Wars Journal
Niger Army Chief Fired After 89 Killed In Extremist Attack, Homeland Security Newswire
Boris Johnson refuses to grant Scotland powers to hold independence vote, The Guardian
France, Five African States Launch New Anti-Terrorist Coalition for the Sahel Region, Homeland Security Newswire
Can Iraq Evict U.S. Forces?, Rand Corp
The Army’s NFL Combine: The Battalion Commander Assessment Program, Modern War Institute
Lost Per Year, Forbes
U.S. Announces New Sanctions on Venezuela, Foreign Policy
The Future Role of the Marine Corps, War on the Rocks
The Origins of Boko Haram—And Why It Matters, Hudson Institute
Federal lawsuits target both Iran and private firms for allegedly financing Taliban and Al-Qaeda operations that killed U.S. troops, Long War Journal
Don’t Hold Your Breath for Democratic Change in the Middle East, Council of Foreign Relations
Russia’s Hostile Measures, Rand Corp
Three Companies Vie to Make Next-Gen Squad Weapon, National Defense
California Governor’s proposed budget would add 677 firefighters, Wildfire Today
The Conventional Wisdom on China’s Island Bases Is Dangerously Wrong, War on the Rocks
Greenland’s Ice Melt Rate Has Now Accelerated To A Whopping 234 Billion Tons Of Ice , Forbes
Pentagon says climate change is a growing security threat, Wildfire Today

First Responder / Homeland Security / Wildland Fire

Fentanyl: The Most Dangerous Illegal Drug in America, Rand Corporation
Jersey killers had car bomb that would have “killed people five football fields away”, LE Today
2 Ind. SWAT officers shot while executing warrant, Police One
U.S. firefighters describe an intense assignment in Australia, Wildfire Today
Mexican cartel, MS-13 members arrested sneaking drugs across the border, LE Today
4 FDNY firefighters, newborn, 17 others hurt in NYC blaze, Fire Rescue 1
20 misconceptions TV taught us about police, Police One
Firefighter salary dispute headed to arbitration panel, Fire Rescue 1
Dallas police plan to use new predictive technology to address rising crime rate, Police One
The FBI Can Unlock Florida Terrorist’s iPhones Without Apple, Bloomberg
Australia requests U.S. Incident Management Teams to assist with bushfires, Wildfire Today
This is not my grandfather’s fire service, Fire Rescue 1
How Many Dead Animals Is 1 Billion Dead Animals?, Outside

 

Mountain

Top 10 USA Ski Resorts With The Most Snow So Far This Season, Unofficial Networks
Climber Jeff Lowe Changed The Calculus of Possibility, Adventure Journal
Steep-skiing boundary breaker Hilaree Nelson dishes on her formative years and staying rooted at 8,000 feet, Backcountry Magazine
Study Finds That Serious Head Injuries Actually Go UP With Ski Helmet Use, Unofficial Networks
How to Read Clouds When You’re Exploring, Outside
Flood in the Desert: How a Tidal Wave of Climbers is Reshaping Bishop, California, Climbing Magazine
Outdoor Shaming Needs to Stop, Backpacker
After 20 years, Patagonia’s R1 celebrates its tenure as the ultimate layer, Backcountry Magazine
Travel Is Worth the Carbon Footprint, Outside
Martin Zhor completes record-breaking Aconcagua ascent, Planet Mountain
The 10 Golden Rules of Better Hiking  , Gear Institute
Colorado Braces for Wolves as Politics Clash with Wildlife Management, Outdoor Life
Just Because You’re Inbounds Doesn’t Mean You’re Safe, Outside
Adam Ondra climbing the best boulder ever built, Planet Mountain
Sibling Rivalry: Jackson Versus Targhee, Powder Mag
Industry Buzz: ORCA acquired, Yosemite, L.L.Bean, Colorado Mountain Club, California, e-bikes, plastic at Buckingham Palace, and more, SNEWS
20 Low-Budget, High-Experience Trips for 2020, The Adventure Blog

 

Fitness / Nutrition / Health

The Best Everyday Hot Sauces, According to Pro Chefs, Gear Patrol
Why Drinking Diet Soda Makes You Crave Sugar, Nutrition Facts
Kenyan Runner Smashes 10K World Record, Gear Junkie
How to Deal With an ACL Tear, According to Expert, Men’s Journal
Comparison of Velocity-Based and Traditional Percentage-Based Loading Methods on Maximal Strength and Power Adaptations, JSCR
Keto Pills: Why I’m Highly Skeptical, Mark’s Daily Apple
Here’s why writing things out by hand makes you smarter, Business Insider
What Is the Ideal Amount of Time To Spend Outside Each Week?, REI Co-op Journal
Can a Standardized Visual Assessment of Squatting Technique and Core Stability Predict Injury?, JSCR
A replacement for exercise?, Science Daily
Evaluation of Strength and Conditioning Measures With Game Success in Division I Collegiate Volleyball: A Retrospective Study, JSCR
Effects of Personal Protective Equipment on the Performance of Federal Highway Policemen in Physical Fitness Tests, JSCR
Body Temperature 2.0: Do We Need to Rethink What’s Normal?, NY Times
Here’s Why You Should Do HIIT Before You Lift , Men’s Journal
The Risks and Benefits of Taking Low-Dose Aspirin, Nutritionfacts.org
What to Say to Someone With Cancer, NY Times

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Q&A 1.9.20

by SSD

QUESTION

I’ve just started Mountain Tactical programming after reading your blogs and articles for the last few years.  Unfortunately about 2 weeks ago I ended up with a pretty good groin pull/lower ab strain while playing flag football.  I’m a 41 year old New York City Firefighter whose in good shape and works out regularly.  I’v been using Atomic Athlete”s programming for about 3 years.  In that time I’ve done a lot of core and hip work and have been very happy with the results overall.  However when I started playing football again this year after a decade layoff, I noticed a big hole i those areas.  I now I’m not 21 anymore but I felt like weakness in that area severely limited my mobility (change of direction), and endurance much more than simple aging.  I’m sure this is what led to my ultimate injury.  My question is whats the best program to address this.  I plan on starting the Firefighting cycles ASAP.  Is there any other program that may help more.

ANSWER

In terms of your injury – I can’t help much there as to the cause.
Our Fire/Rescue programming found in the Big Cat Series of plans does include lots of chassis integrity work, shuttle sprint repeats (with associated changes of direction) and tactical agility work – which includes changes of direction and level changes.
I can’t say however, if our stuff would have prevented your injury. It’s aimed at your job, not flag football. I would say that as we get older, and move away from team sports, the quick changes in direction, etc. fall away as most of us focus on strength and single-mode endurance. This is the major reason we developed and implemented our tactical agility programming – to keep athletes familiar with that type of explosive, quick, change of direction movement …. so the first time they have to do it isn’t in the real thing.
In terms of age decline, I can only speak for myself. I really started to feel knee stiffness at 44, and it continues to this day (I’m 51). This is the usual age-related arthritis. Recently, I’ve noticed some in my shoulders, but not nearly as acute or common. What this means practically, is I’m slower to warm up, and honestly don’t push loading in all squatting/lunging movements any more as the pain limits me.
Other areas of my performance – work cap, overall strength, endurance were solid and high until I hit 50, where everything fell back some. I can still hang with the young kids in the gym and on the mountain, but I don’t have the “turbo” I used to have.
I did get prescribed testosterone in my 40s and have used that for several years. It definitely helps with strength and recovery, but I’m not sure how it helps in terms of endurance. I would say that it also adds muscle mass, at least to me. I’d gladly trade a drop in 10 pounds of muscle for the benefit it would make to my endurance and impact to my joints, so I’m considering cycling off for a while to see how my body reacts. In general, I advise older guys to cut muscle mass some simply to reduce bodyweight – with the understanding that you’re eating clean and aren’t overly fat.
One thing the Fire/Rescue programming doesn’t focus on is general endurance – as it’s not part of the mission-direct fitness demands. You could include a nice, 3-6 mile run, 1x week to help address this, in addition to your flag football.
Good luck with MTI programming. Email questions.
– Rob

QUESTION

I’ve been following and really like the LE on ramp training plan, but I’m looking for programming that will incorporate some dumbbells for some increased strength.  Any suggestions?  Thank you,

ANSWER

Week 5 of the LE OnRamp Plan deploys barbell-focused free-weight training. You could jump ahead to it if you have barbell/plate and rack access.
If not, Tequila is one of our LE Patrol/Detective base fitness training plans that uses dumbbells and/or kettlebells for its strength programming.
– Rob

QUESTION

I’m currently finishing up a training block where I am doing 3 days a week of endurance base building (long slow distance runs and rucks) and 2 days a week of heavy strength training (Tactical Barbell base building).  Once I finish this I plan to roll into an MTI training block, possibly with a work capacity and endurance focus.  My eventual goal would be to complete SFRE on a circa six month time horizon.  Two questions – which program should I start with?  Based on your other Q+As, I was thinking Humility.  Second, I know from past experience that my chassis/core strength is weaker than it should be.  How can I integrate chassis integrity circuits into current/future programming?
Thank you very much for your time and expertise.

ANSWER

Answer 1: Yes on Humility.
Answer 2: Nearly all MTI Base Fitness includes chassis integrity work, including Humility – so you wouldn’t need to add any extra.
If you choose not to do MTI programming, you could integrate 2 sessions/week from the Chassis Integrity Training Plan into whatever programming you’re doing. These circuits take around 20 minutes and could be either a warm-up or finisher to whatever programming you’re doing.
– Rob

QUESTION

Seeing if you could help recommend a training plan for me.  I have put on about 20lbs from finishing my MBA the last 8 months and really want to hit it hard on getting back into shape.  I typically do bodybuilding workouts and machine cardio but really looking to get back to being leaner and more conditioned similar to my time in the Army.  I know cleaning up my eating is step one.  I can train 4-5 times a week but would prefer a gym focused workout as Michigan winters aren’t great for my garage workouts/running outdoors.  I guess I just feel overwhelmed looking at all the training programs so thought I would try to seek you guidance.  Let me know if you need anymore information but its much appreciated.

ANSWER

If you’ve been training, but just put on weight, jump in with Johnny. This is a multi-modal plan which concurrently trains strength, work capacity, endurance (running) and chassis integrity (core). You can either suck it up and run outside for the plan, run inside on a treadmill, or spin on a stationary bike. For spinning, just convert the estimated time you’d run to time and spin for that long. If you choose to run outside and get cold, run faster (ha, ha).
If you’ve been a total couch potato, start with the Bodyweight Foundation Training Plan. This is still intense programming, but deploys initial assessments and scales strength work to your incoming fitness. It also includes running – and your options are the same as above.
– Rob

QUESTION

Hey coach, I have been a sloth since my daughter was born almost 3 years ago. I MTN bike a few days a week when I can but that is really all I have been doing. I have a squat rack a kettle bell and a jump rope. I. Looking at getting a rower. What kind of plans can you shoot my way for this limited home gym.
Previously I was a regular CrossFit guy 3-5 days a week. I have done your big 24 v1 and a few older plans you have had over the years.

ANSWER

I’d recommend you jumpstart your fitness with Jedediah Smith. This is the first plan in our Wilderness Series for Wilderness Professionals – game wardens, rangers, field biologists, etc., and concurrently trains strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity (core).
Its strength work is all bodyweight based – so no need for equipment save a pull up bar, and it’s chassis integrity work is focused on the low back – our most vulnerable area.
– Rob

QUESTION

I’m currently working on the Ultimate Meathead Cycle and really enjoying it.
But I have a lot of time for recovery and taking care of my body right now, and would like to increase my volume, ideally to train 6 days out of the week. Is there another program I could stack with UMC?
Thank you for any guidance!

ANSWER

Quick answer is not really – if you’re interested in pushing your strength/upper body hypertrophy gains from the Ultimate Meathead Cycle. You wouldn’t want to do any more strength/lifting. The three days in the plan are heavy, and lots of volume – plenty.
What UMC is not giving you is anyway endurance work …. so what I’d recommend is stick with the Friday’s off, but add in a moderate-paced, 3-5 mile run on Saturdays. This will retard your strength/mass gains somewhat from UMC, but help maintain some endurance and give your head another day of training.
– Rob

QUESTION

I am wanting to start with your Bodyweight Foundation, but I need work out in the garage while my baby is sleeping inside. Which means, running from the house on weekdays doesn’t really work. Can I sub step ups or something like that?
Thank you for all you do.

ANSWER

Step ups will work if you don’t have a treadmill. Assume 1/4 mile = 50 step ups, so 1 mile = 200 step ups for substitution purposes. Use a 16-18″ box/step if possible.
– Rob

QUESTION

I was turned on to your training plans by a buddy.  I like what I see, but have a question regarding the schedule.  I am an avid mountain biker riding at least 30-40 miles a week and race dirt bikes for fun.  If I started your LE Plan I would have no desire to stop my usual training with mountain bikes and dirt bikes, so how would you recommend I fit those activities into your LE plan?

ANSWER

We believe tactical athletes should prioritize their work-related fitness training over recreational training. Simple reason is the danger of the job. I’m not going to lecture you – as a professional athlete you are responsible for your mission-direct fitness – but wanted to put that out front.
Two ways to integrate your riding:
1) Do two-a-days. Train LE programming early, and ride later.
2) Alternate between LE programming days, and riding. I.e. Monday – LE Programming, Tues – riding, Wed – LE Programming, Thur – riding, etc.
If you go with (2), follow the LE programming sessions in order – don’t skip around or ahead. The sessions are progressive – they build upon one another – and need to be completed in order.
If you go with MTI, start with Whiskey, which is the first plan in our “Spirits Packet” of plans for full-time LE Patrol/Detective. These plans concurrently train strength, work capacity, chassis integrity (core), short endurance and tactical agility. I’m assuming you know your way around a weight room.
Respectfully,
– Rob

QUESTION

I am about to start the bodyweight foundation plan. I have a trail near my house that is much more convenient for me to train on instead of drive 20 minutes to the closest track. My times will be slower because the elevation changes quite a bit, do people often substitute some exercises in these plans?

ANSWER

Not sure I understand your question. In terms of running – you can use trails, and for the intervals, just go at your “threshold pace” – as fast as you can.
– Rob

QUESTION

I read the Research Article from June 25, 2019 on Barbell Complex leading to overall strength gains.
I was curious how long the strength gains would continue more long term.
I’ve been doing the Gladiator workout so I feel familiar with the protocol used in the mini study.
If I record my 1RM for Back Squat, Bench Press, Hinge Lift, Pull Up, and Barbell Complex over the next 4 to 6 months would it benefit you and MTI?
Out of curiosity what is the heaviest Barbell Complex Max Load that you’ve seen or recorded?

ANSWER

It depends on (1) programming and (2) Training age – or how long you’ve been weight training.
Programming – If you move from a strength-focused plan like Gladiator, to an endurance plan, or more balanced plan, your strength would either maintain or could slightly decrease. MTI programming, in general, is not designed for powerlifters or Oly lifters – it’s designed for professional mountain and tactical athletes, who have a variety of fitness demands.
Training age … the older your training age, the less the strength gains would endure. However, if you’re new to strength training, the gains could last longer.
Highest barbell complex? I observed one of my veteran lab rats make 175#, but I’m sure others could go higher. What I’ve never seen is someone get their bodyweight … now that would be awesome. I did have a vet female athlete who weighed 120-ish get 105# – which is pretty amazing. The vet I saw get 175# weighed around 200#. Both the vets mentioned here suffered in making the load – as you know, heavy barbell complexes can take you to dark places ….
My best ever is 135# … at a bodyweight of 155-160#. Push presses are the “crux” as you know … but I’d be scared to go any heavier.
– Rob

QUESTION

I’m a serving Royal Marines Commando in the UK. I’m taking on UKSF selection next year in the summer.

I’ve been a customer for a few months now, using your daily operator programmes ect. I noticed you have quite a few selection process training programmes, but nothing specific to UKSF selection for SAS and SBS.

I was just wandering if you were able to recommend a programme to take on to prepare for selection? Or would you be able to put something together?

If your not fully aware of what the selection process is, the main 2 parts of selection are firstly Hills, which is 3 weeks in the Brecon mountains. Every day yomping (marching) with 50lbs – 70lbs, over 15-20km at a speed of km per hour.  First two weeks are just general yomping over the mountains and then the final week is test week, which culminates with a 20 hour yomp over 60km of mountains  with 70lbs.

2nd main part is 6 weeks in the jungle. Which at high intensity, conducting jungle operations, recon, live firing. As well as carrying similar weights as hills, but through the jungle and in a tactical environment.

There are obviously lots of other aspects to the selection process, however these are the main physical tests that we are told to prepare for. We will also expect to be thrashed with high intensity runs and body weight workouts.

Hope this all makes sense?

Close to 500 people attend the selection every year, so if it was possible to put something together for your page, I’d imagine you would get a lot of interest.

Any help would be greatly appreciate, as I’ve really enjoyed your programming so far!

ANSWER

UK Athletes have used our SFOD-D Selection Training Plan for SAS … as you probably know, SFOD-D selection is modeled after SAS selection – rucking intensive.
Not sure what SBS is? But regardless, I’d focus on programming for the first part of the selection – the rucking intensive stuff, and then expect that fitness to carry me through the jungle part. Honestly, programming for SAS is very intense and high volume – not much time for much other work.
Did this answer your question?
– Rob

QUESTION

Looking for some advice on restarting training after injury.
Exactly a year ago I completed the off season training program for endurance, then SF45 Delta and at the beginning of this year the ultra pre season program. Felt physically good then early into the 50 mile ultra plan I twisted an ankle quite badly and had to stop running and dropped my MTI programs. 3 months later I started back running gently now and then but 6 weeks ago tore a calf muscle in my other leg on a trail run – now only just walking without a limp. Classic case of too much too soon especially for a 60 year old.
I’ve lost a lot of conditioning this year and want to get back into my garage gym so welcome some advice on gentle but challenging progression using your programs. My ultra days may be over but I want to be able to enjoy shorter trail runs and big hikes again.
By the way, the recent Accommodation essay was very insightful, thank you.

ANSWER

I’d recommend the Big 3 + Run Training Plan.
You might as well do some strength training since you can’t do much endurance, and the strength work in this plan is classic, assessment-based and progressed. Plus, the strength work will add some overall durability.
The running in the plan is short – so it’s walkable. The only thing I might recommend if your calf can handle it, is perhaps adding a 25# backpack. Walk/ruck the prescribed running distance in the plan. This will also get you outside.
Heal up!
– Rob

QUESTION

Got my retraining approved for tacp, still waiting for a school start date. I’m thinking it’ll be May/June next year. Here’s what I am thinking about to get ready.

TLU strength beginning first week of January.
Greek heroes AM + push up packet PM.
TACP schoolhouse plan just before going to the schoolhouse.

What do you think? Also should I take a full on week’s rest between each plan?

ANSWER

I’d recommend you jump right in with the USAF TACP School Training Plan, then take a week off and roll into the Greek Hero plans until your 8 weeks out from the course, then repeat the TACP Plan.
Doing the TACP Course now will likely smoke you and totally suck …. but it will also help harden your mind and body. Then repeating it before your course, and seeing how much better you perform, will send you into the schoolhouse fit and confident.
– Rob

QUESTION

I recently had jaw surgery and during my recovery I can’t withstand any impact that would shake my jaw so no running or jumping. I plan to start the meathead marathon plan in late February for a marathon in April but in the mean time I have a few more weeks of recovery. Is there a plan you recommend for me to maintain a base fitness while I recover?

ANSWER

I’d recommend the Big 3 + Run Training Plan.
Seems like you should be able to lift, and you can replace the running in the plan with walking, or better, rucking with a 45+ pack. Modify/avoid exercises as needed to protect your jaw.
– Rob

QUESTION

My wife is a runner who has run marathons and multiple half marathons. She was training for her next marathon when we found out she was pregnant last year. During the delivery she developed diastasis recti and a small umbilical hernia. Do you have any plans to help her or recommendations on how to rehab this? We love the mountain tactical low back program but she is concerned that a lot of the exercises increase her intra-abdominal pressure. Any recommendations are appreciated.

ANSWER

I’m not a doctor and can’t help here. All of our core training does involve bracing or work of some type and will increase abdominal pressure.
What you could have her do is ruck (walk or fast walk) with a 15-25# pack …. this will add some gentle core work, and also get her moving and outside.
I’d recommend the 2-Mile Run Improvement Training Plan – but substitute rucking (walk or fast walk – no ruck running) for the prescribed running in the plan. I’d have her start the first week with a 15# pack, then bump it up to 25# for the remaining weeks.
This plan also includes bodyweight strength work and bodyweight core work. She could try the bodyweight strength work (leg blaster progression, push ups, pull ups), but if this aggravated her hernias – just skip it. As she works through the plan, injury recovers and she gains strength, she can add that stuff in gently on the non-rucking days as injury allows. Have her be smart and cautious.
Good thing about this is it includes assessments/progressions so she will be pushed and can see improvement.
– Rob

 

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Arete 1.9.20

by Rob Shaul
Military / National Security / Foreign Affairs

The Army wants you … to revive its branding effort, Air Force Times
Germany to partially withdraw troops from Iraq, DW.com
Petraeus Says Trump May Have Helped ‘Reestablish Deterrence’ by Killing Suleimani, Foreign Policy
There Is Nothing Left for Americans to Do in Iraq, Foreign Policy
The U.S. Tested A New Missile And We’re All Worse Off Because Of It, Foxtrot Alpha
South Korea redeploys Patriot unit to central Seoul, Jane’s 360
France awards pistol and sniper rifle contracts, Jane’s 360
Hezbollah Brigades official reportedly calls volunteers for suicide bombings, Long War Journal
New in 2020: Marines to field new cold-weather boot for the first time since the 1960s, Marine Corps Times
Killing Qassem, Modern War Institute
The Future of War is Boring, Modern War Institute
Norway will pull out of Iraq, if asked , News in English
Why Doesn’t the Middle East Have a NATO?, Strategy Bridge
US sends rapid deployment force to Kenya after military base attack kills 3, Task & Purpose
Battalion Commanders Are the Seed Corn of the Army, War on the Rocks

 

Homeland Security / First Responder / Wildland Fire

Mexican Asylum Seekers Could Now Be Deported to Guatemala, NY Times
Medical call leads to CO poisoning of firefighters, Fire Rescue 1
The fire chief’s role in firefighter mental health, Fire Rescue 1
By January 6, 155 firefighters will have been deployed from the U.S. to Australia, Wildfire Today
Ohio Police Find Residents Not Reporting Gunshots After Use of ShotSpotter, Officer.com
Community Outreach and Gang Intervention Credited for Drop in Crime in Los Angeles, Officer.com
Atlanta Police Implements “No Pursuit” Policy, Effective Immediately, Police Mag
College Professor Suggests Abolishing All Police Agencies, Police Mag
NJ sergeant arrested as FBI corruption probe widens, Police One

 

Mountain

Man Survives 11 Days in the Grand Canyon, Backpacker Magazine
The Olympics So Far: Adam Ondra’s Rare  Underdog Moment, Climbing Magazine
How Dynafit’s CEO Juggles Epic Expeditions and Work, Outside
Emily Harrington’s fall on El Capitan in Yosemite, Planet Mountain
Why the Amish are Montana’s Most Devoted Backcountry Skiers, Powder
Dynafit Launches Lifetime Guarantee, Powder
Ultralight Gear Built for Speedy Ascents, Powder
Should Pro Skiers be Climate Lobbyists?, Powder
The Best Semi-Rad Charts + Drawings Of 2019, Semi-Rad.com
The top 10 outdoor industry stories of 2019, SNEWS
How to Build a Sleep System, Therm-a-Rest Blog

 

Fitness / Health / Nutrition

The Biggest Animal Disease Outbreak in China, Council of Foreign Relations
Were Our Hunter-Gatherer Ancestors Actually Better Off Than We Are?, Adventure Journal
Your 2020 Burnout Recovery Plan, Outside
4 Workout Rules to Break This Year, Outside
5 Effective and Simple Upper Body Strength Routines, Breaking Muscle
Study finds dopamine, biological clock link to snacking, overeating and obesity, Science Daily
When Does Fasting Cross the Line?, Mark’s Daily Apple
Running after 40? No, it won’t wreck your knees, The Times
7 Fitness Hacks for 2020, Breaking Muscle
Coach of the Decade: Greg Glassman, CrossFit’s Founder, Breaking Muscle
The Best Diets of 2020 for Weight Loss and Long-Term Health, Ranked, Men’s Journal
Bodybuilders Weigh In on ‘Game Changers’, Muscle & Fitness
What I Learned from Deadlifting Every Day for a Month, Muscle & Fitness
Top 10 NutritionFacts.org Videos in 2019, Nutritionfacts.org
The Best (and Worst) Nutrition Advice of 2019, Outside
An Antidote to CrossFit: Going All in on Dan John, Breaking Muscle
Processed foods highly correlated with obesity epidemic in the US, Science Daily

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