Page 97 – Mountain Tactical Institute

Q&A 11.28.19

by SSD

QUESTION

I work for the Maine State Police. We have formed a riot control team and are looking for guidance on developing a fitness evaluation that would be probative to this specific specialty. Most of our teams use the Cooper Standard which we believe does not measure what we do on this team.

We are looking for something that will gauge readiness. This job entails changing from idle to explosive need for speed, long durations of using strength as well as holding up heavy items. I suppose the best way to explain this would be strength and speed vs duration. Any guidance you could give would be extremely valuable.

ANSWER

My quick thought would be a 60-75 Minute, 4-event Assessment:

1) Bodyweight Bench Press for Reps (Upper Body Relative Strength Assessment)

2) 3 Minute Prone to Sprint (40 feet), unloaded, for Reps (Speed, Explosion + Short Duration Work Capacity)

3) Gi Grip Assessment (Grip Strength)

4) 30 Minute AMRAP in 25# Weight Vest or Individual Body Armor (Stamina/Duration/Strength Endurance) – Scored to .5 Rounds

3x Renegade Man Makers @ 25#

Run 100m with Dumbbells (down 50m, back 50m)

Scoring

Bench Press Reps x2

Prone to Sprint Reps

Gi Grip Assessment Reps x2

AMRAP Rounds x2

So, an athlete who got …

12x Bench Press

25x Prone to Sprint

11x Gi Grip Pulls

7.5 Rounds of the AMRAP ……… would score …

Bench Press x2 = 24

Prone to Spring = 25

Gi Grip = 22

AMRAP = 15

Total Score = 86.

Here would be an initial overall score table:

Poor – 59 or Less

Good – 60-79

Excellent – 80+

This scoring table could change based on an initial assessment with everyone in your team, then you could use a basic curve to set up scoring. The way I would do it would be to do an inital assessment, then a 4-week training plan based on the initial assessment results, with a re-assessment on Week 4.

Use the Week 4 re-assessment scores to set up your curve and final score chart.

Require a minimum “Good” score to remain on the team, and do the assessment 2x per year.

I you want to go with this or something similar, I can help with the full assessment and the sport-specific training plan – and with scoring.

Email questions.

Respectfully,

– Rob Shaul

QUESTION

I’m a college Air Force ROTC cadet who plans on applying for STO in January 2021. Being approximately 13 months out from when I would take the PAST for my Phase I application and 15 months out from Phase II, I’m looking for a day to day plan to keep me in shape and ready for your CRO/STO training plan when that time comes. Do you have any recommendations on a long-term training plan until it comes time to “ramp it up” in preparation for Phase II?

ANSWER

The Plans in our two Pirate Packets (Packet I and Packet II) are designed as day to day fitness for military SOF and LE with water-based mission sets, and concurrently train strength, work capacity, chassis integrity, endurance (run, ruck, swim) and tactical agility. Work through the plans in the packets, in order, starting with Barbossa.

These will build a high level of base fitness and prepare you for the CRO/STO Phase II Training Plan.

– Rob

QUESTION

I am interested in the long-term use of your programs. As I am sure you receive many inquiries about where to start, allow me to add to that growing list. First, I’d like to give you some background on where I am and where I would like to go. I will attempt to make this as concise as possible; however, I simply want to give you an accurate picture. If you would like to skip right to my stats, feel free to scroll down to the bullet points.

I left the US Army in 2011 after six years of service. Along with our regular PT, I worked out (more for looks, then) consistently but stopped when my wife passed away shortly after ETSing. Fast forward to around August of 2018, I was overweight at approximately 285-290 pounds, standing at 6ft 3in. I could barely do 5-10 consecutive push-ups. Although I carried my weight very well, I could certainly tell that I was way out of shape and unhealthy. I finally had enough, along with deciding to rejoin the army (this time on the MS National Guard side). I lost about 15 pounds in the last four months of 2018. I got really serious in January and set my goal of dropping the remaining weight so I could rejoin by April. I dropped down to 239lbs and accomplished my goal. I am now in the best shape I have been in my whole life, but I am at a sort of plateau. Additionally, I have new goals that I would like to achieve. The following are my current stats as of the beginning of this year.

Turned 32 in September (and still 6ft 3in)
Average weight is 231-233 lbs in the mornings immediately upon waking
Can do 45 consecutive pushups before entering the modified resting position
Fastest two-mile is 14:45 (averaging 15:15 to 15:45 depending on the day’s diet and work activity)
Fastest three-mile is 23:45 (averaging 24:00 to 24;20)
Best 50lb ruck on national forest trail is 8 miles in about 2.5 hours with halfway rest
Increased general strength and stamina as evidenced by weight progressions in workouts

I have three basic goals as of now.

Build a strong foundation for and continual maintenance/improvement of long-term functional fitness
Prepare for Army OCS, which I start March 2020 (doing National Guard Traditional, which lasts over a span of 13 months worth of drills with two 2-week increments)
Set the stage for possible Army SF selection in approx. two years (depending on certain factors then)

At this point, I cannot do a subscription, but it may be a future option. Unless you recommend something different, I’d like to purchase a couple of (or few) strategic plans to focus on and even alternate between. Please let me know if you need any other information. I look forward to your response and am excited to get started on a new way to train.

ANSWER

I’d recommend working through the plans/order in the Greek Hero series of plans. These are designed as day to day programming for military infantry and SOF, and concurrently train strength, work capacity, chassis integrity (core), tactical agility and endurance (run, ruck).

Start with Hector – the first plan in the packet.

– Rob

QUESTION

Planning to do the GORUCK star course (26 mile) in April of next year. I’m pretty de-trained. Suggestions for between now and then? Just signed up for the Athlete Subscription again.

ANSWER

There are 24 weeks until April.

Weeks Plan

1-7 Fortitude

8-14 Actaeon

15-16 Humility – first 2 weeks

17-24 Bataan Death March Training Plan – use the same load you’ll carry at your event and orinteer the long ruck each week.

– Rob

QUESTION

I’d like to run a 50 mile race at Bear Mountain in NY in May 2020. I was wondering if the 30 mile long distance obstacle plan was appropriate or if you have another suggestion.

ANSWER

50-Mile Ultra Training Plan.

– Rob

QUESTION

I am a trail runner and rock climber who no longer has access to a climbing gym. I would like to stay in climbing shape in addition to running 30+ miles a week. What would you guys suggest?

ANSWER

We’ve found rock climbing so sport-specific to grip/forearm strength, you have to continue training these attributes.

I’d recommend in to purchasing/building a Moon Board for your personal use – we have 2 at MTI and they are amazing tools. At a minimum, perhaps building a small 4×8 System Board just to do intervals on.

Short of that, a hang board and hang board sessions – We have a couple on our exercise page, but Metolius and the other hang board manufacturers have a greater selection.

Pulling strength (pull ups) are not as important to climbing as you might think, but building your pull up strength to 30+ won’t hurt.

– Rob

QUESTION

I am looking for a training plan that can supplement strength/work capacity into my current marathon plan. I am a Wildland fire fighter who just started my offseason. I am planning on running the Phoenix marathon Feb 7th. I have a running plan but I am looking for some strength programming that would compliment 4 days of running/week. I would like to be able to gain strength through the winter as well. Finally I will hopefully be entering smokejumper rooking training this spring and will pick that plan up post marathon but any work capacity stuff I can do now will also help. I have done hotshot preseason and ultimate work capacity. Thanks your your time hope to hear from you soon.

ANSWER

I’d recommend the Big 3 + Running Training Plan – and complete only the strength sessions.

– Rob

QUESTION

I’m currently in week 3 of the backpacking pre-season program.
The volume of this program is achievable for my current fitness level (+40 year Male, slightly overweight – back to training consistently for past 18 months)
However, I find I’m having to extend my rest intervals beyond the prescribed time in the program ie. I’m having to rest :60 seconds (Sometimes more) instead of :30 seconds between rounds of leg blasters/mini leg blasters.
I’ve seen slight improvement in three weeks in my ability to complete a set without stopping but if I get back at it with only :30 seconds rest, I end up having to break the set up.
Should I continue to modify this segment by adjusting my rest interval until my fitness improves? Or by doing that, am I defeating the intent of the exercises?

Thanks in advance for any advice you are able to provide.

ANSWER

Continue as you are and keep working to shorten the rest interval.

– Rob

QUESTION

I’m doing the backcountry skiing preseason training plan and had a question. If I add some extra running to the training plan would that be detracting from the plan? I feel like I lack more in the endurance part of training than in the strength side. I’m relatively new to endurance sports. Any suggestions?

Thanks!

ANSWER

It depends upon your fitness. If you’re not making the progressions in the plan, or not recovering, drop the extra running.

– Rob

QUESTION

Im a local from Jackson but have moved and now own and operate a training facility in Coeur d Alene Idaho, we primarily run group training on a some what “cross-fit” type training model. Ive never wanted to own a cross-fit gym and have always had a appreciation for your type of programming. I like the “work capacity” aspect of training and tend to program similar to your models.

My question is this, First Responders/Military/Mountain folk tend to make up much of our population. I tend to tell people if youre looking for cross-fit we are not for you. I would love to implement some of your programming, especially with our first responders. They tend to come in all at once during a 9am class. Most of these guys operate at a high level of fitness already, what program would you recommend I start these guys out on?

ANSWER

I’d recommend starting with Whiskey, from our LE Programming.

– Rob

QUESTION

Long time subscriber here, absolutely love your coaching and programs. I used the ruck based selection prep back when I went through SFAS years ago and absolutely felt it was a great part of my success, I was competing, not surviving, and the prep it put on my feet and chassis was worth it’s weight in gold. Looking forward, I am using the SFOD programming and I was wondering if there should be any augmentation to the nutrition guidelines, ie fueling before and during rucks with carbohydrates like vitargo/perpetuem/cytomax etc and also how many meals a day you would recommend to adequately fuel for such a program. My bmr is roughly around 3200 and on high volume days I’m burning more around 4700–5300 cals, sometimes as high as 6300(measured with whoop/garmin fenix 5). Thank you again for your time and effort!

ANSWER

Supplemental event nutrition – i.e. perpeteum or gels – during the long rucks in the plan is fine and will help performance. The only concern is the availability of this type of supplementation at selection – if you’re using the plan to prepare for SFOD-D.

My understanding is candidates are allowed to bring along event nutrition like this and aren’t limited to a diet of MREs … but I could be wrong. What you want to do is “train like you play” and if you train using event supplements, but are restricted to water during the real thing it could greatly affect your confidence/performance.

If supplements are allowed – use them now and find out what is easy and works for you. If not, perhaps train with them until the last 2-3 weeks of the plan, then cut them out to prepare your mind/body for what you’ll face at selection.

– Rob

QUESTION

So recently back at the end of July, I found out that I was mis diagnosed for a medical condition that was keeping me out of the military. Serving is a life long dream of mine that I wasn’t able to fulfill, naturally this changed my perspective and drive. I have about 1.5 years of eligibility left to enlist I’m 33. Unfortunately I was massively over weight 318 lbs. to be exact. I immediately began shedding weight as part of a phased plan, I’m now 260. Part of my plan was once I hit 265 I would begin working out (didn’t want to take too much on at once) here is where I need guidance. I used to be extremely athletic, very agile, always had a capable build while being “skinny fat”. I can feel that starting to come back. Anyways, I need to know where to start, I started the subscription yesterday and have looked over quite a few of the plans but I figured I’d ask the experts before I just jump on it. Where should I start? I want to enlist in 11 months into a combat MOS. All help and pointers are greatly appreciated.

ANSWER

Start with the first 3 weeks of the APFT Training Plan, then roll into the Military OnRamp Training Plan.

Email back after you’re done with Military OnRamp.

– Rob

QUESTION

Looking to subscribe again after recovering from a serious PH injury.

What happened to the star program (has Polaris as one of the packets I recall)?

ANSWER

The Star plans were part of the Daily Operator Sessions and are still up on the site – through a subscription. Go back in the Daily Operator Sessions and you’ll find all these plans.

– Rob

QUESTION

My work and background is Wildland firefighting. I’ve been using Mountain Tactical Wildland plans the last few years to stay conditioned through the winter as well as prepare for fire season in the spring and have found them very effective so first off… thank you!

Going into this offseason, my fitness goals are to gain muscle mass as well as build strength without compromising on endurance and work capacity. My plan is to dive back into the Wildland programs as it gets closer to the spring/summer, but as of now I’m not sure where to begin; to gain muscle mass (hypertrophy) or develop solid hard muscle (strength building). I was wondering if there was a way to accomplish both or if you could point me to certain plans over others. Overall I am attempting to map out the plans I will take up through the winter/spring and want to know the best course of action. Any input would be appreciated. Thanks again!

ANSWER

This Fall I built packet of Wildland Fire Specific “Base Fitness” Training Plans. The 5 base fitness plans in the Wildland Fire Training Packet concurrently train strength, work capacity, mountain endurance (run, uphill movement under load, rucking), and chassis integrity (core). They are named after tragic fires in wildland fire history which took lives, including Mann Gulch and Yarnell Hill. Each plan is 7 weeks long, 5 days/week.

Start with Blackwater and follow the other plans in order.

– Rob

QUESTION

I need some advice. I have currently purchased military on-ramp and AFSOC pt training plan. My goal is to take the AF PAST in late April. Is your recommendation that I finish the on-ramp program (which I am on week 3) then move straight into the AFSOC pt training or finish the on-ramp then move to a base program and in late February move to the AFSOC pt training program? My goal is to absolutely smoke the past test. I am trying to pursue cct in May. Thanks in advance!!

ANSWER

Finish the Military OnRamp Training Plan, then move right to the AFSOC Pt Plan.

After, move to a base plan – Barbossa – until you’re 6 weeks out from your fitness test, then repeat the AFSOC PT Plan directly before your assessment.

– Rob

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Arete 11.28.19

by SSD

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Evolutionary Steps in MTI Programming – Part 1

by SSD

By Rob Shaul

(1) Progressive Overload Applied to Work Capacity Programming

When I first began programming – even before owning a facility, I was familiar with the concept of progressive overload applied to strength training. I’d experienced this first-hand way back in high school during early-morning Winter football strength training.

At that time, about all that was available to coaches was the Bigger Faster Stronger programming system, and this is what we used. Everything began with a 1RM assessment, and subsequent sessions were pyramid based. Week 1 was three sessions of 5×5 @ 80% 1RM. Week 2 was 3×3 @ 90% 1RM, and Week 3 was a 5-4-3-2-1 set/rep scheme aiming to get as heavy as possible for the last set of the single rep.

Week 4 we re-assessed 1RM and re-set the progression. Simple and super effective.

However, when I started coaching CrossFit was coming on with its work capacity focus, but random programming. At that time (2004-2005) random was the rule in the CrossFit world.

I was voraciously reading everything I could get my hands on and came across Athletic Development: The Art & Science of Functional Sport Conditioning by Vern Gambetta.

Prior to finding Gambetta, I’d spent time reading Mark Verstegen’s Core Performance and work his colleague Mike Boyle, but found books by these coaches lacking in specific programming methodology. Verstegen’s work, especially, was super focused on movement, not fitness. By then his Athletes Performance facilities were training NFL rookies for the combine, and he later re-branded as Exos, and today has many contracts with SOF units in the military.

But despite Verstegen’s success, I found his programming overly complicated and geeky. I even attended a week-long Athletes Performance mentorship in LA and came away disappointed by the lack of any programming instruction. To this day, I’m not convinced Verstegen/Exos has a fully developed programming methodology.

In contrast, Gambetta’s approach to work capacity progression was direct and simple to understand and apply:

(1) Move away from the random work capacity events deployed by CrossFit;
(2) Identify 1-3 work capacity events you want to include in a cycle;
(3) Repeat them throughout the cycle adding difficulty as you work forward.

Here’s a quick example using burpees … we’d do each progression twice before moving to the next:

Progression 1: 10 Rounds, 10x Burpees every 60 seconds
Progression 2: 10 Rounds, 12x Burpees every 60 seconds
Progression 3: 10 Rounds, 14x Burpees every 60 seconds
Progression 4: 10 Rounds, 16x Burpees every 60 seconds
Progression 5: 10 Rounds, 18x Burpees every 60 seconds

Today, not all work capacity efforts in MTI programming is progressed like this, especially in the Base Fitness programming. But a significant amount is, and a majority of the work capacity in event-specific programming (selection plans, pre-season sport-specific plans, etc.) is.

(2) Development of “Mission-Direct” Research

When I started full-time coaching in late 2007, there was little existing published programming for mountain athletes, and none quality programming published for tactical athletes.

So initially I applied programming from team and endurance sports to these disciplines, with mixed success. Soon I started experimenting on my athletes … who were unwitting ‘lab rats’ at that time.

My focus early on was simply in identifying fitness programming that transferred to the field. Of course, I read the academic strength and conditioning journals and gleaned what I could from them, and we tried a few times to apply this stringent academic research methodology to our own work.

But we found it lacking in several ways. Often our subject population was high enough for statistically significant academic conclusions, even though direct observation and coaching instinct could easily see what programming worked, and what didn’t.

As well, we could identify programming differences soon in programming cycles (3-4), but academically would need to continue for 3-4 more weeks. I found this frustrating as I wanted to move quickly on to the next study.

We struggled for a few months to apply the academic standard, then finally I realized it wasn’t a good fit for our mission, and I developed MTI’s Mission-Direct Research Methodology. See below for the primary differences between traditional academic research and MTI’s approach:

At MTI, our research isn’t focused on finding the “perfect” programming approach. Rather, we’re simply trying to continually identify programming that works better in Mission-Direct application than what we’ve been doing. What this means practically is MTI programming is more agile and continually evolving.

It’s hard to describe how many times I’ve quickly replaced programming I’ve sworn by for years with programming our mini-studies have proven works better.

We’ve always conducted mini-studies with our local athletes, but this population is limited. Most recently, we’ve been experimenting with “remote lab rats” – and several of you reading this have or are participating in one of our mini-studies.

This is an exciting development for me, as it has the potential for MTI to be running multiple mini-studies concurrently, and thus exponentially quicken our programming evolution and improvement.

(3) Assessment-Based Programming Across Multiple Modes

Assessment-based programming is super powerful as it automatically “scales” the programming to the incoming fitness of the individual athlete.

If done across multiple modes (strength, work capacity, endurance) in the same cycle, and if the progressions are well thought out, assessment-based programming allows athletes of vastly different incoming fitness levels to train side-by-side, and be individually challenged, but not overwhelmed.

Most of MTI programming for both Base Fitness and Event-Specific fitness includes one or more elements of assessment-based progression. For example, a 1RM Back Squat effort and follow-on percentage-based progression based on the athlete’s initial 1RM load.

Or, a 3-mile run assessment followed by threshold intervals based on the individual athlete’s initial 3-mile run time.

Assessment-based progression is very effective at developing specific fitness attributes. In MTI’s world of developing mission-direct programming for mountain and tactical athletes, we need to be careful in choosing applicable assessments.

It’s easy to get “cute” or “creative” and develop an assessment that may or may not transfer to outside performance. For example, using a 1500m rowing erg assessment and subsequent progressions for a tactical athlete. Does rowing increase overall fitness and work capacity? Yes, but …. tactical athletes never row anywhere. The danger is that at some point early on in the programming, rowing erg work will stop transferring to the running, sprinting and rucking tactical athletes do in the field, and just make them better at rowing – a fitness dead end for them.

Another downside of assessment-based programming for full-time tactical athletes and mountain professionals is its redundancy. I must always be conscious of the “Burden of Constant Fitness” these athletes are under and ensure their programming transfers to the field, but also doesn’t become “stale.” For this reason, I deploy as a whole, less assessment-based programming in Base Fitness cycles than in event/sport-specific cycles.

To be continued …

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

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Arete 11.21.19

by SSD

Military / Foreign Affairs / National Security

Air Force steeply cuts retention bonuses as growth improves — but you still have a shot to cash in, Air Force Times
The Moscow School of Hard Knocks: Key Pillars of Russian Strategy, War on the Rocks
Army to use new “Chris H.” robots to disarm, and dispose of bombs; War is Boring
Trump says Navy won’t remove SEAL status from officer at center of war crimes case, The Hill
US Navy’s Newest F-35B-Carrying Amphibious Assault Ship Is Heading to Japan, The Diplomat
Pentagon denies report that US mulling withdrawal of 4,000 troops from South Korea, The Hill
US Electronic Warfare: You’re Doing It Wrong, Breaking Defense
Watch The Future USS John F. Kennedy Float For the First Time, Foxtrot Alpha

First Responder / Homeland Security / Wildland Fire

Cleveland’s High Cost of Fixing Its Police Department, Officer
Maryland State Police Awarded $1.1M to Combat Opioid Distribution, Officer
Heroic Animals Honored at Washington, DC, Ceremony, POLICE Magazine
#OCR2019: On the Ground with the Future of Law Enforcement Technology, POLICE Magazine
British Columbia initiates wildland firefighter health research, Wildfire Today
National Firefighter Registry releases time line toward implementation, Wildfire Today
What we can learn about US intelligence from the Baghdadi raid, Brookings Topics
Coast Guard seizes nearly $400 million in cocaine at Florida port, The Hill
Secure Data Transmission with Ultrasound, Homeland Security Newswire

Mountain

Jake Burton Carpenter Founder Of Burton Snowboards Has Died, Unofficial Networks
Antarctica 2019: Flight Delays, Brutal Starts, and Isolation on the Ice, The Adventure Blog
Feet Of Snow In The 7 Day Powder Forecast For The West, Unofficial Networks
Bentonville, Arkansas Is Disneyland for Mountain Bikers, Outside Magazine
The Ultimate Guide to Skiing Utah, Outside Magazine
Melting Glaciers and the Double-Edged Sword of Last-Chance Tourism, Adventure Journal
Steve Swenson Is 65—And Still Bagging Summits, Outside Magazine

Fitness / Wellness / Nutrition

The Toxicity of Diet Culture, Breaking Muscle
3 Simple Stretches To Prevent Running Cramps, Men’s Health
Podcast: Tips for Regaining Full Knee Extension After Surgery, Mike Reinold
How Phytoestrogens Can have Anti-Estrogenic Effects, NutritionFacts.org
How Outdoor Athletes Can Benefit from CBD, Outside Magazine
When Can I Squat After Shoulder Surgery? The Barbell Physio

Interesting

Air Force advises airmen against using products containing CBD oil, Air Force Times
Humans Can Survive Underwater, Hoover Institution
How the Brain Can Rewire Itself After Half of It Is Removed, NYT

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Q&A 11.21.19

by SSD

QUESTION

First, I just want to say thank you for all the hard work you put into your content. It is really impressive.

I have a couple quick questions. What type of rucksack/backpack do you recommend for the ruck-based plans? I’m getting back in after being out a year and a half, so I no longer have the issued rucksack. My laptop backpack won’t survive the 40-65 pound weight. Looking at backpacks and rucksacks, I see that it could be quite the investment. Any recommendations would be appreciated.

Secondly, could you point out the best way to progress for me? As I said, I’ve been out of the Army Guard for about a year and a half. I’m 38 years old and out of shape, but my ultimate goal is special forces. It may not be a feasible goal given my current starting point and age. However, I’m going to go for it. The best current option at the moment is a a reserve recruiter said there might be a Psyop slot for me. Or special forces, but still badass. My thought, from my skimming of your material, is to take four weeks and do the 2-mile run improvement plan in the morning and the body weight plan in the evening to improve my overall baseline and get back in shape. What then? Unfortunately, I don’t know if/when the Psyop position will happen, so I can’t backwards plan from a date.

Let me know your thoughts and suggestions.

ANSWER

We’ve had good luck with framed, used, medium-sized ALICE pacs for training. You can get these on amazon and army-surplus stores. We load the weight – usually iron plates – high in the “radio pocket” in the pack. If not, a good, solid, internal-frame pack will do. Look for a used one for training … you’ll beat it up.

Plan? – Work through the plans and order in the Virtue Packet – beginning with Military OnRamp.

– Rob

QUESTION

I’m writing from Australia.

After hearing good things about you guys, I’m considering trying one of your training programs. I’m not sure which one, and I was hoping to get your advice.

– I’m 43 years old.

– I work a desk job, and am not military or LEO,

– I’ve got a decent home gym with squat rack, barbells etc and have lifted for the last two years.

– I’m still a bit shy of your strength standards, and would ideally like to hit them.

– In terms of focus, I’m guessing I fall into the ‘general’ fitness category, and I like the idea of being well-rounded (I like to run). But, if I had any initial focus, it would probably be getting my strength numbers up.

– I can train 5-6 days a week.

Given that background, (including my age) is there any particular program or packet that you’d recommend I jump in with?

ANSWER

I’d recommend the plans in the Country Singer Packet I, starting with Johnny. These are designed for civilian athletes and concurrently train strength, work capacity, chassis integrity and endurance (running and some rucking).

– Rob

QUESTION

I was just recently cleared by my surgeon to resume training without restrictions following a total left shoulder replacement in May. I just recently finished the 6 week, Arm Injury Training Program. I really enjoy the structure and goals in your plan based workouts. I’m struggling to figure out what the next steps are in getting that shoulder back up to condition and a program where I don’t over train the rest of the body. Obviously, I’m working with 3-5 lb weights on my recovering shoulder, etc… i am working with my PT but they focus on the injured extremity. Again, I’m cleared without any restrictions. I’m still required to complete a run, pull-ups, sit ups and dummy drags as part of my fitness requirements. Thank you.

ANSWER

Couple options:

1) Bodyweight Foundation Training Plan – great plan, but not sure if your shoulder can handle your bodyweight now?

2) Single Limb Strength Training Plan – this will allow you to use lighter loading with your recovering limb, and go heavy on your good limb.

– Rob

QUESTION

I’m looking to put on muscle and have been doing some research on this. One thing that keeps coming up is progressive overload. Does this program employ that principle or are the sets and reps consistent throughout?

ANSWER

Progressive overload is part of all strength and conditioning programming – strength, work capacity, endurance.

Understand the Hypertrophy Plan for Skinny Guys is not a strength program – it’s designed not to build max effort strength, but rather muscle mass.

In general, going heavy with few reps builds max effort strength. Going moderately heavy, with reps per set in the 8-15 range, builds mass.

This plan builds the reps per set as you progress through the programming, and uses “hard but doable” loading to progress the load.

Click the “Sample Training” tab to see the entire first week of programming. I’d recommend you complete it before purchase.

– Rob

QUESTION

I’m 29 years old and I’m currently a police officer. I served four years in the Marine infantry from 2009-2013 and I’m looking at joining the Army with hopes of becoming a member of the 75th Ranger Regiment. I have been lifting a lot of weights and not too much running or calisthenics or rucking and no swimming. I’ve seen some of your improvement plans such as pull ups, push ups, running and rucking and I’ve seen a ruck based selection training packet that you guys offer. Are there any programs that you’d recommend for RASP?

ANSWER

We have a RASP I & II Plan – which what I’d recommend you complete the 6 weeks directly before RASP.

Between now and starting the RASP Plan, I’d recommend the plans/order in the Virtue Packet. Start with Humility.

– Rob

QUESTION

I know about your workout plans and have subscribed to the Pushup and Pullup improvement plan, but wondered if you had any advice about tapering.

I am 4 weeks out from an Air Force Special Tactics Officer selection week I have been prepping for quite a while for.

ANSWER

I’d recommend you complete the first 8 weeks of the USAF STO/CRO Phase II Selection Training Plan, the skip to week 8 – which is a taper – for the week directly before selection.

– Rob

QUESTION

I’m looking into getting into Law enforcement. I don’t have access to a gym. Is there any workout plans from MTI for strictly body weight?

ANSWER

Bodyweight Foundation Training Plan.

Don’t be fooled by “bodyweight” – this is and intense training plan that deploys an initial assessment. The follow-on progressions are based on the initial assessment results and this way the plan automatically “scales” to your incoming fitness level.

Good luck!

– Rob

QUESTION

I had been using your programming a lot prior to BUD/s. I am in 3rd phase right now and prior to leaving for land nav I was hiking and fell off a 30 ft cliff. Luckily I came out with only a concussion, small fracture on my elbow, and a bruised heal. I won’t be able to continue with my current class but I’d like to get healthy enough to pick up with the following class (sometime mid December). I most likely won’t be able to start lower body stuff for another couple days and then the elbow will take around 6 weeks (hopefully less) to start to train with. Do you have any programming I could use for about a month to maintain fitness for BUDs and put myself in a position to class up with the next class?

ANSWER

Sorry about your injury.

Training Plan for Athletes Suffering Arm Injury – this plan will train the rest of your body around your elbow.

– Rob

QUESTION

I’m a current subscriber and I’ve been progressing through Johnny. One issue I’ve had is the endurance days not lining up with my cycling and running schedule. Currently I have just been occasionally (1-2 times a week) substituting running or cycling for the work capacity portion. Is this the best way to maintain my cycling group schedule and do this program?

ANSWER

Better would be to do 2-a-days and still get the work capacity work in. Long cycling and work capacity are not the same thing. Work cap efforts are shorter, but much more intense.

– Rob

QUESTION

I am looking to start a subscription to ready myself for USMC Methods of Entry class. While the course is not as physically demanding as some of the other military schools I would like to be prepared (I will be only one of two Air Force in the class). Is there a specific plan that you would recommend for tactically moving, breaching, and navigating obstacles while wearing kit and carrying breaching tools?

ANSWER

I’d recommend San Quentin, a plan I recently built for correctional officers. Why – it includes strength and multi-modal work capacity, plus tactical agility, but also focused grip strength work and upper body hypertrophy. I feel it will transfer well to the breacher school.

– Rob

QUESTION

I’m currently starting the dryland ski training plan v5. I’m about a week in.

I don’t have access to a sandbag at my gym, I’ve been substituting dumbbells / kettlebells depending on the exercise.

Is this ok? Or is there a better substitute that a normal gym (golds gym style) would have?

ANSWER

We’ve not found a good replacement for a sandbag. Others build their own and bring it to the gym with them.

– Rob

QUESTION

I was just reading about your changes to the Backcountry ski program. I understand and agree with most of your changes, however I’m curious about the elimination of warm ups? There is so much evidence regarding injury reduction, efficiency of movement, and improved performance- why cut it out? Even for the recreational athlete, warm ups have a huge benefit. Curious about your thoughts on this!

Thanks for doing what you do

ANSWER

If you’re familiar with our sessions, you know our programmed warm ups don’t follow the “dynamic warmup” protocols of sports performance coaches – many from that world don’t approve of MTI Programming.

In this case, I was concerned about performance/warm up for the first 1-3 intervals of the touch/jump/touch to box efforts. As programmed, these come after the chassis integrity/upper body circuit – which this week on Wednesday was:

6 Rounds

5x Sandbag Getup @ 40/60#

10x Hinge Lift @ 85/115#

3/5x Scotty Bobs @ 15/25#

This is a vigorous, 10-13 minute effort – where we’re breathing hard, and sweating by the end.

In all our programmed warm ups, I include a deep squatting or lunging movement – and in this case, the sandbag getup does this. The Hinge Lift gets the hips/butt, and the scotty bobs get the upper body. Indeed, this could be a programmed warm up for one of our sessions, though I’d drop the rounds to 3-4 and add an instep stretch.

I’m 51, and by far take the longest to “warm up” of all the lab rats completing this cycle, and I’m ready to go for the Touch/Jump/Touches.

In the real world, for both our Tactical Athletes and Mountain Athletes, few have a chance to do any type of “warm up” before maximum performance. Many of my pro freeskiers and snowboarders report hopping out of a helicopter, high on a peak with just enough room to stand, strapping on their boards, and hitting it. Likewise, many LE athletes and military athletes move right from sitting/cold situations to full on tactical performance without any notice. Sometimes I wonder if warm ups for every session create a training “scar” which will lead to injury in the real thing.

But back to training, the specific warm up depends on the specific training session. For example, if my athletes are doing heavy back squats first thing in the training session, they’ll be doing some back squats in the warm up. I’ve seen many sports performance dynamic warm ups performed before strength work – which don’t prepare the athletes for the following sessions. Long ago I experimented with these protocols and found they were overly complicated, too general, too long, and most importantly, didn’t prepare athletes for the following training session.

Finally, this is a cycle we’re lab ratting at my Wyoming facility, – and testing – if I find there’s an issue, I won’t make changes to the requisite program on the site.

– Rob

QUESTION

I was reading through the most recent MTI email blast and an older article (“Run/Ruck training thumb rules you can use” -April 3, 2016 by Jordan Smothermon). Since I’m a quantitative Fisheries Scientist by profession (i.e. – I play with numbers alot), I got to playing with the numbers presented there an found what I think is a numerical inconsistency. Rule #4 states that a 10% uphill grade will halve your speed. Rule #5 states that every additional 1% of uphill grade will add 15s per mile. These two cannot both be true.

For example, assume your rucking time is 15min / mile (4mph). Rule #4 implies that with a 10% grade your time per mile would double to 30min/mile (2mph; i.e.- since your speed gets cut by 1/2 your time per distance doubles). However, Rule #5 implies that with a 10% uphill grade your time per mile should only be 17.5min/mile (~3.4mph; i.e – 15s * 10% = 150s = 2.5min + 15min/mile= 17.5min/mile). Obviously, both these cannot be true and the huge discrepancy between speeds makes the difference important. You’d plan a hike/ruck/mission very differently at 30min per mile v. 17.5min per mile.

It looks like the numbers came from two different sources which probably were never aware of each other let alone cross-checked for logical/mathematical consistency. Also one or both maybe be anecdotal v. Empirical. It might make an interesting mini-study to try and reconcile the two and the results would certainly be “mission-directed.”

Thanks for putting out material that provides a workout for the mind as well as the body!

ANSWER

Thanks for the note and math!

We’ve actually put many of these rules to a test with our own mini studies – which you might find interesting:

Moving Uphill, a 10% Grade Cuts Your Speed by 1/3, not 1/2

Mini Study: Loading Increased Caloric Burn for Uphill Movement 50+ Percent

MINI STUDY: INVESTIGATING THE EFFECTS OF LOADED UPHILL SKINNING SPEED; LIGHT AND FAST VS HEAVY BUT SAFE

Mini Study Finds 1 Lb On Your Feet = 4 Lbs On Your Back for Slow Hiking Pace

– Rob

QUESTION

I’m looking for a good bench plan. I’m currently at FLETC and part of our PT test is a bench press. I tried the super squat strength program but didn’t see too many gains. Would you recommend anything else?

Thank you very much for all the help and I appreciate what you do.

ANSWER

Big 24 Strength, or the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

I was reading your article “On Mental Fitness”, and I noticed that you said that you have mental fitness rules for your athletes, as well as a style of “sticks and carrots” to develop your athletes’ mental fitness. Can you educate me on what your rules are as well as how you go about developing mental fitness? Very interested in that aspect.

ANSWER

When applicable, we have 2 primary “rules” for multi-mode work capacity events:

1) No rest in transition between exercises

2) If you have to rest, limit your rest to 5 breaths

We’ve seen huge performance gains with these over the years for athletes not used to the intensity of gym-based work cap efforts.

What we’re not sure of empirically is the transfer of gym-based mental fitness to mission-direct mental fitness. Anecdotally, athletes who’ve completed MTI Programming have reported being mentally stronger in the field, but I’ve got no “numbers” to verify this. I believe mental fitness is primarily “mode-specific.”

More Here: On Mental Fitness

– Rob

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The Blessing and the Curse of Accommodation

by SSD

By Rob Shaul

Let’s say you were out of shape and asked me for a fitness plan. And let’s say my answer was to run for 60 minutes, every other day.

At first, you managed just 4 miles in the 60 minutes. Then, six months and 20-pounds less later, you were running for the entire 60 minutes and managing 6+ miles. Then, at 12 months, you were running even faster, and managing 9+ miles in the same 60 minute time period.

At some point, you’d reach your genetic potential, and progress would stop. You’d plateau in terms of how fast and far you could run in the 60 minutes.

In strength and conditioning terms, this is called “accommodation.” The programming challenges the body physically, and the body responds by “accommodating” to that challenge. But, if the challenge is not changed, or increased progress plateaus. “Everything works,” strength coaches say, “but nothing works forever.”

Accommodation also extends beyond our fitness lives to all areas of our lives – work, where we live, our relationships. We’ve all experienced this.

You get a new job – your dream job, are challenged, and love it at first. Then, 1-2 two years later you find yourself searching for other job opportunities.

You move to a new city, and are excited and love it …. at first. Then, 1-2 years later you find yourself searching real estate listings in other locations.

You begin into a new romantic relationship and are head over heels over this person … at first. Then, 1-2 years later, you find yourself doubting its future and begin searching for other people to date.

In these examples the job, location, other person didn’t change. You did. You “accommodated” and now things which just a short time ago made you happy, are stale.

The “blessing” of accommodation in life is it can push us to continued growth in our careers, hobbies, relationships, etc.

The “curse” is we seemingly can never be content for long, and unlike the gym, changing jobs, locations and relationships are not easy and can lead to disruptive pain for yourself and others.

I’ve pondered accommodation much lately, and have recently life-coached others dealing with accommodation in work, location, or love.

The one thing I do know is ignoring accommodation leads to bitterness and discontent. The job doesn’t grow un-stale on its own. The location doesn’t change on its own. The relationship doesn’t improve on its own. Ignoring accommodation will cause you to eventually blame others for your state. Resentment and bitterness will follow.

In the fitness world, a small change can address accommodation and continue to challenge the athlete. In the example above, instead of totally changing the programming, I could simply have you run with a 15-pound weight vest – and again you’d be challenged.

Often, when people facing accommodation at work, location or relationships ask me for advice, they can only see the drastic change – quit the job, re-locate, end the relationship. They are blinded to smaller, less drastic changes, which can increase the challenge, address accommodation and re-kindle happiness.

At work, asking for more responsibility, or a different position at the same company can address accommodation without the disruption of quitting.

In location, learning more about the city/town, or taking up a new outdoor sport which can be done where you live can also address accommodation without the disruption of moving. In Wyoming, I see this mostly with winter sports. People who hate the cold take up alpine or nordic skiing, or ice fishing, and it changes the way they think about the long Wyoming winters and what they think about living in Jackson dramatically.

Relationships are tougher, of course, and I’m hardly a relationship expert. And all I can offer is as people change, the relationship must change as well. Working for and being open to a change in the relationship can address accommodation without the pain and disruption of a breakup.

Some argue that we can address accommodation with a change in attitude, or by being more grateful.

Your job grew stale? Suck it up and be grateful that you have one.

Your city lost its luster? Suck it up, be grateful, and know it could be much worse.

Your relationship in the doldrums? Suck it up, and be grateful you’ve got someone.

Gratitude can certainly sharpen one’s attention to what’s important, but I’ve found gratitude doesn’t cure accommodation. Gratitude can patch over accommodation for a spell, but eventually, dissatisfaction resurfaces, and if not addressed by some change, will lead to dark discontent.

So what does all this say about happiness and contentment? Is it true we can never be happy for long, no matter how good we have it?

My own experience is both yes and no. I’ve found accommodation more powerful than a typical definition of happiness. Accommodation will grow in strength, and no matter the situation, eventually push happiness aside.

But this assumes a typical definition of happiness which is some finite-state – a perfect job, city, or partner.

In my own life, I’ve finally matured to the point where I know accommodation is coming and am not surprised when it arrives. I’m careful not to become so myopic that I don’t see the small changes short of total disruption that can address it. And I’ve come to welcome, and even “enjoy” the challenge of addressing accommodation – which really means looking for change and being open to it.

In a surprising way, embracing accommodation has made me happier – as I’ve learned to enjoy the challenge of change. Like all good things in life, you have to work to attain happiness and work to maintain it. The final job, location, or partner isn’t what makes you happy.

It’s the work and the journey along the way that brings fulfillment.

You Might Also Like Quiet Professional: “Hard Work With Dignity”

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Arete 11.14.19

by SSD

Military / Foreign Affairs / National Security

This obscure, costly air base is the new front in the battle against violent extremism, Air Force Times
VA, DoD must do more to educate troops and veterans about social media scammers, lawmakers say, Defense News
Betraying The Kurds Makes Things Harder for US Operators Everywhere, Defense One
US Is Moving Too Slowly to Harness Drones and AI, Former SOCOM Commander Says, Defense One
The Laser Weapon Is Really, Really Finally Here, Foxtrot Alpha
US Army leaders test out latest militarised HoloLens AR architecture, Jane’s 360
Esper says US forces combating ISIS in Libya ‘continue to mow the lawn’, Military Times
USS Detroit Underway, Forward Deployed, U.S. Navy News

First Responder / Homeland Security / Wildland Fire

AS CA BURNS – SCIENTISTS STUDY AFFECTS OF SMOKE ON FIREFIGHTERS HEATLH, Firefighter Close Call
California’s wildfire, blackout crisis: Who’s to blame? FireRescue1
Where Did All the Prosecutors Go? POLICE Magazine
Officer: Death isn’t the worst-case scenario for a cop. Here’s what is., Law Enforcement Today
Ariz. department unveils fire truck designed to reduce cancer risk, FireRescue1
More than 300 violent offenders were just taken off the streets. The media was silent., Law Enforcement Today
White House Finds Loophole in Search for Homeland Security Secretary, Homeland Security
Secret Iranian Network Behind ‘Aggressive’ U.S. Cyberattacks Exposed In New Report, Homeland Security
How Voters Can Assess New Climate Plans, The RAND Blog

Mountain

The Best Local Hikes: Hikers Pick Their Favorite Trails Around the U.S., Backpacker
Threshold: Why Some of Us Freeze off the Deck—and How to Push Through This Common Fear, Climbing Magazine
So, Norway is Having the Best November Ever, POWDER Magazine
Chinese Polar Explorer to Attempt Longest Solo, Unsupported Crossing of Antarctica, The Adventure Blog
This Hilarious Animated Short About A Ski Rescue Gone Wrong Is Oscar Worthy, Unofficial Networks
The Best Pacific Northwest Road Trips, Outside Magazine
Climbing and Outdoor News from Here and Abroad – 11/14/19, American Alpine Institute
The 5 Best Winter Sleeping Bags, Backpacker

Fitness / Wellness / Nutrition

Double Your Leg Strength One Leg at a Time, Breaking Muscle
12 Natural Cold Remedies Examined: What Works and What Doesn’t, Mark’s Daily Apple
Are Wellness Shots a Health Boon or a Load of BS? Men’s Journal
5 Laws of Sleep for Athletes, Outside Magazine
Fix Your Lower Back Pain: From Posture to Strength, Breaking Muscle
Even Endurance Athletes Need to Sprint, Outside Magazine
Podcast: Hard Gainer, Glycine at Night, Training While Sore | THRR003, The Paleo Diet
What nutrients are most likely to be deficient in a vegetarian diet? The World’s Healthiest Foods

Interesting

Military to the Mountain: Introducing veterans to the healing effects of skiing, Freeskier
National Parks May Save $6 Trillion in Mental Health Costs Worldwide, Adventure Journal
Yellowstone to Add WiFi in Move That May Spread to More Nat Parks—Yea or Nay? Adventure Journal
Apple’s Reach Reshapes Medical Research, NYT
This Scientist Believes Aging Is Optional, Outside Magazine
A Milk Giant Goes Broke as Americans Reject Old Staples, NYT

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MTI K9 Handler Fitness Assessment

by SSD

MTI’s K9 Handler Fitness Assessment

Warm Up:

4 Rounds

10x Hand Release Push Ups

5x Walking Lunges

Instep Stretch

Lat + Pec Stretch

Assessment:

1) Max Rep Bench Press – Women @ .75x Bodyweight, Men @ 1x Bodyweight.

Use this protocol:

8x Bench Press @ 40% Bodyweight for Women, 50% Bodyweight for Men

4x Bench Press @ 60% Bodyweight for Women, 75% Bodyweight for Men

Then …. Max Rep Bench Press – Women @ .75x Bodyweight, Men @ 1x Bodyweight

***** Rest 3-5 Minutes

2) Max Rep K9 2-Box Step Over with Dog in 7 Minutes

Set two 20″ Plyo Boxes up 6 feet apart. Add a cone 6 feet from each box – so in a line you have:

Cone … 6ft … 20″ box …. 6 ft … 20″ Box … 6 ft … Cone

On “Go” Handler and Dog start behind the cone a one end, move up and over both boxes, circle around the cone at the far end, and return. Each length = 1x Rep. Max reps in 7 minutes.

***** Rest 3-5 Minutes

3) Max Rep Pull Up (women unloaded, men weighted @25#).

For Men, it’s easiest to load a backpack with a 25# dumbbell and us the pack for load.

***** Rest 3-5 Minutes

4) Max Rep Sandbag Get Up in 7 Minutes @ 40/60# (women 40#, men 60#)

***** Rest 3-5 Minutes

5) Gi Grip Strength Assessment

***** Rest 3-5 Minutes

6) MTI Tactical Athlete Work Capacity Assessment – with your dog

***** Rest 10 Minutes

7) 1.5 Mile Run in 25# Weight Vest or Body Armor – with your dog

So far, one K9 Handler has completed the assessment. His results are below:

Handler:

Age- 42

Height- 6-0

Weight- 190lbs

K9:

Age- 6

Weight- 65lbs

Results:

1) Max bench body weight- 10

2) K9 two box step – 48

3) Max pull in 25#vest- 11

4) Sand Bag Get Up (all I have is 95# bag) – 39

5) Gi Grip Strength Assessment – 8

6) MTI Work Capacity Assessment – 51

7) 1.5 miles in 25# vest- 14:02

Total time : 1:16:00

Questions? Please email me: rob@mtntactical.com

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Q&A 11.14.19

by SSD

QUESTION

I successfully harvested my first backcountry mule deer buck this weekend (I still can’t believe it) and I wanted to report on how I think the Back Country Big Game Hunting training program played into my success, then I had a question about training for next year.

I started late in the with Jedidiah Smith for the first few weeks before jumping into BCBGH which I did the first 5 weeks and the last (missed a week due to a hamstring strain).

Here is what I noticed:

Easy and approaches and quick recoveries – Made for better hunting days. I didn’t find a need to quit early because I felt fresh the whole time. This meant long days in the field.
I take a tripod and spotter now – Before I would have left it 50% of the time if I didn’t feel like carrying the weight. Now all my backpacks seem light to me. Without the tripod not a change on this good green earth I would have spotted that buck.
Wider actionable range – This, to me, is what got me the buck! I glassed the buck from a km away, which in the past would have been a feat to stalk in on. But the distance seemed easily reachable and not intimidating. Last year I would have hesitated. This yeah I jumped to it. The training gave me the confidence to go far field.
Easy pack out – After regular 75lbs rucks, the meat weight felt familiar and comfortable and… enjoyable because that weight represented success. I was floating down those mountains and I felt safe and in control while I was doing it.

Amazing training plans, now I want to see just how fit I can get for next year.

Question:

If I reverse engineer the weeks until next year’s start date (Sept 1), I should start the BCBG Hunting Packett in mid to late January 2020.

What if I want to accomplish other things during the year such as a half-marathon, spring bear hunting, a long-distance Backpacking challenge in July, etc. . how to I incorporate the BCBG Packett into that, given the packet takes up 3/4 of a year?

Do I Just train the Packet linearly and just do the events for fun, or do I start the packet then diverge to another training plan to train for the event, and then pick up where I left off?

What is your approach to training when you have one MAIN event but a few other secondary events peppered in there you also want to be prepared for?

Seriously, Coach, I appreciate the work you do and its impact on my hunting.

ANSWER

Congrats! Glad the program worked well for you!

Answers ..

Q: What is your approach to training when you have one MAIN event but a few other secondary events peppered in there you also want to be prepared for?

A: It depends on how well you hope to perform on the secondary events. If you want to truly do your best, you should train specifically for the events in the weeks prior … i.e. do the 1/2 Marathon Training Plan in the weeks directly before the event. In general, this is what I recommend … even if it means you’ll essentially bounce from one event-specific plan to another. No one plan or set of plans prepares you well for everything.

The plans in the Backcountry Big Game Hunting Packet are designed to give the athlete a high level of Base Fitness – so they can make it through the final plan in the packet directly before the season – the Backcountry Big Game Hunting Training Plan. Will these plans transfer to the events you mentioned? Yes, but not nearly as well as doing the appropriate event-specific plan.

So what to do? Take a week off, total rest, and then either start back with plans/order in the Backcountry Hunting Packet Plans, or continue with the other plans in the Wilderness Packet after Jedediah Smith, then drop out of whichever you chose to complete the event-specific training for your planned secondary events. Keep moving back and forth between Base Fitness and these event specific plans until you get 8 weeks out from Sept 1, then complete the Backcountry Big Game Pre-Season Training Plan.

– Rob

QUESTION

I was hoping to get your advice and guidance on what training plan I should be pursuing. I will be commissioning as an infantry officer in May, I don’t have BOLC dates yet. The IBOLC plan says to do the 6 weeks directly prior to IBOLC, what plan should I be working on until then? I do plan on going to ranger directly after. For some background on my last APFT I got over 300 , and my 5 mile time is 43 minutes. My 12 mile ruck time w/35 pounds is 2:41.

ANSWER

Complete the plans/order in the Greek Hero Packet of plans, starting with Hector.

These plans concurrently train strength, work capacity, military endurance (run, ruck), work capacity, chassis integrity and tactical agility.

– Rob

QUESTION

So I am at a plateau. I have tried all sorts of plans, from the beginning to the end. I have done and competed in the Best Ranger Program as well as the SOFD plan which I used from RRC A&S.

I currently live in Alaska and am trying on going back to Ranger Reconnaissance Assessment and Selection, I did not get picked up this last time. I am looking for a workout routine that will jack up my overall mountain and rucking endurance, but is not based on the Army PT test. For this selection we were going for more than 40miles in the first 36 hours, as well as up to 12-15 miles a day. I enjoy going to the gym to work on functional fitness but being in AK I also enjoy swimming, rock climbing, hiking, and cross country skiing.

Is there such a workout program?

ANSWER

Couple options:

First is the Greek Hero Packet Plans – which is our base fitness programming for the full-time military/SOF. MTI’s Base Fitness programming is not built around a specific event and none train specifically for the APFT. These plans each deploy different strength progressions – most free weight and gym-based, train running and rucking, chassis integrity (core), tactical agility, and work capacity.

The second option are the plans/order in the Wilderness Packet. These are designed for wilderness professionals, and concurrently train strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity.

Use the RASP I&II Plan directly before selection.

– Rob

QUESTION

I have access to a full gym, but no sandbag or anything like that. What

can I do instead?

ANSWER

Others build their own sandbag and bring it to the gym. There are not subs for the sandbag exercises in terms of training for chassis integrity.

– Rob

QUESTION

I am looking into subscribing to your guys programs. I genuinely feel they would benefit me. However, I am noticing I have one issue. I can not seem to find a functional fitness style gym in Calgary. I am a correctional officer in the city and really want to subscribe to your guys program, so if I can not find a functional fitness gym can I substitute some of the exercises? Do you know of any functional fitness gyms in Calgary Alberta Canada?

ANSWER

You can see if any of the crossfit gyms in the area offer an open gym membership. As well, many athletes do the programming in regular commercial gyms – many now have small oly platforms, plyo boxes, etc. You may need to build your own sandbag and bring it to the gym … but many do that too.

Be resourceful.

– Rob

QUESTION

I wanted to ask about the expedition ice plan I’m about to start again shortly. By the way thank you for that plan, I’ve consistently used it now for a few seasons and I was able to bump up my climbing a full grade. In fact I established one of Oregon’s only WI5s last season.

However the bottom line is I do not have a system board available to me. it’s just not in the cards to go to the climbing gym regularly and I wanted to see what you could suggest as an alternative during that portion of the exercise regime?

ANSWER

I’m not sure you can train ice-climb specific forearm endurance without hanging on your tools for extended periods of time – this is the role of the system board. You can try extended dead hangs …. don’t add any weight.

– Rob

QUESTION

I’m an athlete and at the age of 45 facing a knee replacement on Dec. 4th.

I’m interested in your recommendation for a body weight / home based program. I will modify anything to accommodate my current situation and am looking to drop weight prior to my surgery to offset the recovery period.

I’ve read some of your blog materials and happen to find that we are aligned in thought process.

Any recommendations you might have would be greatly appreciated and thank you for your time.

ANSWER

Bodyweight Foundation Training Plan. Substitute as necessary for your knee.

– Rob

QUESTION

I am onto Week 4 of Tammy so starting to think about what’s next…

I play field hockey (and indoor) which I think is aligned well to the running of shuttles, sprints and the endurance work. Plus the chassis/core work and multi planar work capacity.

Hmm ok pretty much all of it 😃

Really enjoying the multi-modal events for work capacity…

With hockey I really need to work on strong lower back, glutes and also short sharp agility style work. Plus a bit of rotation stuff.

Having said that as I am also early 40’s I want to do a bit of strength as well not just work capacity 😃

Is there a similar program to Tammy I can work through?

Or even a packet I should consider until the next season is proper which is not until March/April where I might need to drop down to three to four gym workouts…as I am planning on playing two games and training once a week.

ANSWER

I’d recommend Patsy – the next plan in the Country Singer Packet II.

Moving forward – for you from our stuff I’d continue working through all the Country Singer Plans – Both Packet II above, and Packet 1.

– Rob

QUESTION

Huge fan of yours and MTI. I recently finished the SFQC and have stayed in fairly good shape thanks to your programs (when I’m not out in the woods training). I’m about 125 days out from CDQC. I’m looking to change my workout regimen up to solely prepare for this school. What program(s) would you recommend stacking together in order to best prepare both on ground and in the pool?

Thanks for everything that y’all do,

ANSWER

Congrats on the Q Course.

You have about 18 weeks before CDQC. Here’s what I recommend:

Weeks Plan

1-6 Barbossa

7-12 Black Beard

13-18 CDQC Course Training Plan – complete the 6 weeks directly before the course.

Barbossa and Black Beard some from our Pirate Packet of plans designed as day to day programming for LE/SOF with water-based mission sets, and concurrently train strength, work capacity, chassis integrity, tactical agility, and military endurance (run, ruck, swim).

– Rob

QUESTION

I enjoyed the MTI process for Hector and I am searching for a new program. Attached you should see a 12-week program I started a couple years ago but never finished. I am looking for a MTI comparable program to replace the attached one. Let me know what you think.

ANSWER

My programming approach is much different than what you’ve attached, so I’m not sure what you’re looking for.

If you’re a military athlete, completed Hector, move to the next plan in the Greek Hero Packet, Apollo,

– Rob

QUESTION

I just started your BRC prep this week and noticed rope climbs for a couple of the workouts, unfortunately, I do not have access to a climbing rope. Do you have any recommendations as an alternative exercise?

ANSWER

Do 4x Tarzan Pull Ups for every prescribed Rope Climb.

– Rob

QUESTION

I was just wondering whether you still support the Strength and Honor Training Program that you had available in 2011 (the year i purchased it) and furthermore whether there had been any modifications/improvements or whether it went by another name now?

ANSWER

Strength & Honor is listed under the “Legacy” Plans.

– Rob

QUESTION

Currently I have just completed session 1 of the APFT improvement plan. My question is which, if any plans I could run in conjunction with the APFT or if this would even be a good idea. My goal is to maintain other facets of fitness and not just improve push ups, sit ups, and 2 mile run. I’ve considered adding a core/chassis program or the pull up improvement plan.

ANSWER

You could add the Chassis Integrity and/or the Pull up improvement plan. But if you find you’re not making the progressions in the APFT plan, pull back from extra training.

– Rob

QUESTION

I’ve been out of the gym for the past few years, as in haven’t lifted weights much but kept up with a lot of bodyweight movements while training BJJ heavily.

Due to work BJJ will take a backburner for a few months so I’ve got a chance to get back in the gym and build up some strength that has atrophied over the years, so I like what the Big 24 program provides. I played college football so I’m very comfortable in the weight room.

My question, what is your guidance on cardio in conjunction with Big 24? I’m not thinking at the same time as the sessions, but to sprinkle in 3-4 running sessions throughout the week. I realize my focus in Big 24 is to lift and get strong, but I’d like to maintain some cardio fitness at the same time.

ANSWER

Considerations –

1) Extra endurance may retard your gains from Big 24’s strength work …. endurance has been shown to affect strength gain.

2) Big 24 is very intense … completing the sessions at the top of the cycle are the closest I’ve come to throwing up in the gym …. so if you do add extra running, pull back if you’re not making the progressions.

3) Wednesdays in the Plan train short work capacity (10 min of sprint repeats) and chassis integrity – which has a solid work cap component.

Finally, because of its intensity, adding to Big 24 probably isn’t a good idea.

Rather – I’d recommend the Big 3 + Run Training Plan, which trains the three power lifts (bench, deadlift/hinge lift, back squat) and distance running concurrently, in a programmed way.

– Rob

QUESTION

I have been using your plans for nearly the last 2 years and have loved them. I have recently suffered a set back. I tore my hip labrum in 2 places and my medical team secured impact workouts. I go to ortho here soon to find out if I’m a candidate for surgery or not. I am trying to stay as fit as possible (obviously) while this gets figured out.

With that in mind, do you recommend the leg injury plan? Rucking was specifically mentioned as okay as long as I fast walk, so maybe ruck improvement? Do I just repeat physical therapy on my own and concentrate on eating super clean? I’m sure you’ve dealt with your fair share of injuries to you or your athletes and would really appreciate your help.

ANSWER

I’m not a doctor and can’t give you medical advice. It seems based on your note, the docs want you to take it easy and see if the hip heels on it’s own – which would be better than surgery

You could do the Training Plan for Athletes Suffering Leg Injury and train the rest of your body around your injured side, then, since rucking is okay, ruck easy, slow and light, 2-4 times a week to keep you hip moving.

Another Option would be the Single Limb Strength Training Plan, and load your injured side super light, and add rucking to it 2-4 days/week – again, slow and light.

Be smart. Avoid surgery if possible.

– Rob

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Mini Study Results: 2/3 the Volume Programming Achieves the Same Fitness Improvements as a High Volume Programming for a Multi-Modal Training Cycle

by SSD

By Rob Shaul, Founder

BLUF

We conducted a 4-week Mini-Study using remote lab rats to test the effect of training volume across three training measurables: Strength (barbell and bodyweight), Sprint-Based Work Capacity, and Endurance (3-Mile run Performance).

Specifically, we were interested to see if we could reach the same strength and conditioning results by training 2/3 of the total volume for Strength, Work Capacity and Endurance.

Results

Both groups saw similar improvement over all the measured variables, indicating that the lower volume training protocol was as effective at improving fitness in a multi-modal training program as a higher volume program.

The higher volume group A saw slightly better improvement on the Front Squat, Prone to Sprints and 3-Mile Run. The lower volume group B saw slightly better improvement on the Push Press and Pull Ups. But, the differences were so small they could be negligible.

See the chart below:

Background

MTI’s strength and conditioning research is focused on delivering actionable results to improve mission-direct program design.

The aim of this study was to test if a multi-modal training protocol with 1/3 less overall training volume was as effective at increasing fitness across multiple variables as a higher-volume training program.

From a programming perspective, reducing training volume without negatively affecting fitness improvement is a win/win. The athlete can achieve the same fitness with less time spent training, and less impact from training to the body.

Mini-Study Design/Deployment

A 4-week cycle was designed to test the study questions above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 30,000+ weekly subscribers.

Lab Rat volunteers were randomly divided into two groups, A and B, and given access to the individual group programming. Both Groups began their cycles with a Monday 1RM Strength Assessment plus a work capacity assessment, and a Tuesday 3-mile run assessment, which were repeated 4 weeks later.

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

The differences in strength and work capacity training volume between the two groups was achieved by manipulating the number of strength/work capacity sessions each group trained:

The high volume group, Group A, trained 5 days/week and completed 10x total strength/work capacity training sessions including the initial assessment.
The low volume group, Group B, trained 4 days/week and completed 7x total strength/work capacity training sessions including the initial assessment.

The differences in endurance training volume was achieved by manipulating the number of 1-mile threshold intervals each group completed during the training cycle:

Group A completed 15x total 1-mile threshold Intervals.
Group B completed 10x total 1-mile threshold intervals.

Below is the Cycle outline by Group:

Results and Discussion

A total of 32 individuals completed the entire training cycle, 18 in Group A (high volume) and 14 in Group B (low volume). Below are the individual lab rat results.

The ability to achieve the same fitness improvements while completing 1/3 less overall training volume is a win/win for the athlete. He or she has to dedicate less time to fitness training, and the lower volume decreases the impact on the athlete’s body in the short and long term.

Next Steps?

We were somewhat surprised and encouraged by this mini-study result.

The natural evolution of MTI programming has been towards overall simplification and a subtle but steady decrease overall training volume. The results from this study will intensify and accelerate that evolution.

From a raw training perspective, this was another very intense training cycle with significant lab rat attrition. One concern we have is that these results may be somewhat skewed without direct coaching and observation, and before making drastic programming changes, we will work to conduct a similar study with the veteran lab rats at our Wyoming facility.

In terms of specific research, we see potential here to continue to test training volumes against one another both in multi-modal cycles, as well as cycles individually focused on strength, work capacity and endurance.

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

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Military / Foreign Affairs / National Security

First Responder / Homeland Security / Wildland Fire

Mountain

Nutrition / Fitness / Wellness

Interesting

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(1) Progressive Overload Applied to Work Capacity Programming

(2) Development of “Mission-Direct” Research

(3) Assessment-Based Programming Across Multiple Modes

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Military / Foreign Affairs / National Security

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Wellness / Nutrition

Interesting

Subscribe to MTI's Newsletter - BETA

Subscribe to MTI's Newsletter - BETA

Subscribe to MTI's Newsletter - BETA

Military / Foreign Affairs / National Security

First Responder / Homeland Security / Wildland Fire

Mountain

Fitness / Wellness / Nutrition

Interesting

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MTI’s K9 Handler Fitness Assessment

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Subscribe to MTI's Newsletter - BETA

BLUF

Results

Background

Mini-Study Design/Deployment

Results and Discussion

Next Steps?

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