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By Rob Shaul

I suggest four distinct professional reading categories:

1) Wisdom Literature

This is the philosophical, foundational ideas and thinking quiet professionals need to keep us grounded and reset efforts when our foundation gets “squishy” or when we feel spiritual unease. Ideally we read snippets of this daily – and often from a narrow 1-3 texts or books where each page carries an important grounding lesson or message.

My go-to wisdom literature is stoicism. Others commonly use religious texts like the Bible and Koran, or famous personal leadership works like Covey’s 7 Habits of Highly Successful People.

In my experience all wisdom shares these attributes: specific guidance for day-to-day living, lessons on humility, and no escape from personal responsibility.

My personal wisdom literature reading bounces between these 3 works:

– Art of Living: The Classical Manual on Virtue, Happiness and Effectiveness by Epictetus and Sharon Lebel

– The Emperor’s Handbook by Marcus Aurelius

– Man’s Search for Meaning by Viktor Frankl

I’m currently workign through The Daily Stoic by Ryan Holiday

2) Job/Career-Specific Technical Literature and Publications

This type of professional reading includes both classic text books and volumes, as well as the more recent books on new theories procedures and current technical publications, magazines, blogs, websites, etc.

This is the reading professionals do to ensure they understand the agreed-upon foundational principles of their job/career, as well as the latest thinking and theories.

In my world as a Strength & Condition Coach, my go-to text book is Science and Practice of Strength Training by Zatisiorski and Kraemer.

Books with theories and approaches that I’ve deployed with success include: 

– The Strength Coach’s Playbook by Joe Kenn

– Athletic Development by Vern Gambetta

– Only the Strong Survive by

– Low Back Disorders by Stuart McGill

– Triphasic Training by Cal Dietz

– Advances in Functional Training by Mike Boyle

– Foundation by Goodman and Park

– Bigger Faster Stronger by Greg Shepard

– 8 Steps to a Pain-Free Back by Esther Gokhale

– Practical Programming by Rippetoe and Baker

I rarely read new text books, but am constantly reading new strength and conditioning books. These are currently on my reading list:

– Framework for the Knee by Nick Dinubile

– Everyday is Game Day by Mark Verstegan

– Fit by Kilgore, Hartman and Laseck

– The Science of Running by Magness

Blogs, websites and current publications are also important sources of technical literature and reading which help quiet professionals keep up with the latest thinking in their occupations. Monthly I review the scholarly and other publications produced by the National Strength & Conditioning Association, as well as other similar organizations. I also read Men’s Health, Men’s Fitness, Outside Magazine, Powder, Climbing and other media which can sometimes include ideas and techniques we can deploy with our athletes and in our programming.

While everything you read in your Wisdom Literature list is valuable, the same is not true for the Job/Career-specific Technical Reading. At least in my world, a lot of what is produced is regurgitated or flawed somehow. Overtime I’ve developed a ruthless “bullshit” filter and am able to quickly identify ideas and new approaches which have merit.

The Arete post we produce each week as part of our newsletter, Beta, links to several blogs and websites in the mountain and tactical worlds which are technical sources for our athlete population. These include policy, current event, tactical and gear information.

3) Career-Specific Leadership, Case Study, Biographies, Histories

Little of this type of professional reading is produced in the strength and conditioning world, but there are volumes of valuable resources here in the tactical and mountain professional worlds. This reading is in the form of books, and can include biographies, histories, and case/study/event books.

On the tactical side, examples include:

– Dereliction of Duty: Johnson, McNamara, the Joint Chiefs of Staff by HR McMaster

– The Generals: American Military Command from World War II to Today by Thomas Ricks

– Black Hawk Down and Hue 1968 by Mark Bowden

– Young Men and Fire by Norman McClean

– On Killing and On Combat by Dave Grossman

On the Mountain Side, examples include:

– Into Thin Air by Jon Krakauer

– Endurance: Shackleton’s Incredible Voyage by Alfred Lansing

– Touching the Void by Joe Simpson

– Accidents in North American Climbing, 2017 by American Alpine Club

Last year we asked the MTI Community for professional reading recommendations under this category. Click HERE for the suggestions. Athlete types include Military, LE, Fire/Rescue (urban), Fire/Rescue (Wildand), Alpinism, and Backcountry Skiing.

4) Expansion Literature – Non Fiction

This is the non-fiction reading quiet professionals do outside their career field to help keep abreast of this fast-changing world we live in, as well as foundational works and latest thinking in other areas. I call this “Expansion” literature as it’s goal is to help break out out of our own career fields and diversify our experience and thinking.

Note this is non-fiction reading. While reading great fiction can also “expand” our personal lives, I consider fiction reading entertainment, not personal leadership or development. You may disagree!

Last year I posted 11 Must Reads which highlighted specific “Expansion” literature I recommended for others. This list included a biography of Elon Musk, book on the growing power of networks, book on mental fitness, and Sapiens – a Brief History of Humankind.

Questions/Feedback?
Email rob@mtntactical.com

The post Quiet Professional: On Professional Reading appeared first on Mountain Tactical Institute.

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Clik here to view.By Charles Bausman

The Canadian Special Forces Entry Test and CSOR Selection Training Packet consists of two plans to prepare you for the two phased selection process for entry into the Canadian Special Forces Regiment (CSOR). The plans are sport specifically designed to prepare you for the demands of each phase. The first is the CSOR Fitness Gateway Test, which assesses your overall fitness over a period of two days. This is scheduled like a normal physical fitness test along with multiple interviews with CSOR personnel. You must do well in this portion in order to be invited to attend the CSOR Selection.

The CSOR selection is a land-based selection with a emphasis on rucking, running, and total body fitness as it relates to military tasks. The details of the course are mostly unknown, but we are confident that the CSOR Selection Plan will effectively train you to be successful at whatever the cadre may throw at you.

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Clik here to view.See details for the two plans included in the packet.

PLAN #1: Canadian Special Operations Regiment (CSOR) Fitness Gateway Test Training Plan
The assessment is conducted over two days, and must be successfully completed in order to attend the CSOR Selection Course. The Fitness Gateway Test encompasses several different fitness requirements – your best efforts are mandatory in order to be invited to CSOR Selection. The Fitness Gateway Test is as follows:

Day 1

• Beep Test
• Max Continuous Push Ups
• Max Continuous Sit Ups
• Max Continuous Pull Ups
• Combat Swim Test

Day 2

• 13km Ruck @ 35 kg ruck, then immediately…
• 100m Casualty Carry

The training program deploys the CSOR Fitness Gateway Test events on Weeks 1, 3, and 6, and uses your latest event scores to scale the workouts to your fitness level for the follow-on progressions.  In this way the plan automatically scales to the fitness of the individual athlete and continues to push them as their fitness improves. It’s designed specifically to improve results on graded events.

Complete this plan 6 weeks directly before your CSOR Fitness Gateway Test date. Week 6 is a deload week.  Do the sessions in the order written. Don’t skip ahead. If you’re less than 6 weeks away from the test date, begin at Session 1 and progress as far through the program as you can.

Following successful completion of the Fitness Gateway Test and the other associated interviews, the soldier will be invited to attend CSOR Selection at a later date.

PLAN #2: Canadian Special Operations Regiment (CSOR) Selection Training Plan
This is a 6 day/week training program. To successfully complete this program you’ll need to make training for selection a priority during your work day. The specific fitness requirements of the CSOR Selection are mostly unknown, but we do know that it is a land based selection, with the assumption that it will include a high volume of rucking and running. This plan will improve your speed over ground for rucking and running as well as overall durability to set you up for success at selection.

You’ll ruck 2 days/week and run 2 days/week. It also includes:

• Extended, multi-modal work capacity events
• Focused Grip strength training.
• Bodyweight Calisthenic Work
• Lower Body strength development
• Sandbag Getups for work capacity, mental toughness, and core strength
• Intense chassis integrity training for durability

ASSESSMENTS
The plan includes 3 specific assessments and follow-on progressions. You’ll take these assessments multiple times over the 8 weeks:

• Work Cap Assessment – 10 min Sandbag Getups @ 80# for reps, 2x Multi-mode Work Capacity Effort
• 10 Mile Heavy Ruck for Time – 35kg Ruck, 4kg Rubber Rifle or Sledge Hammer
• 6 Mile Run for Time, shorts and t-shirt

Questions?
Email coach@mtntactical.com

The post Packet Focus: Canadian Special Forces Entry Test and CSOR Selection Training Packet appeared first on Mountain Tactical Institute.

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By Rob Shaul

For a couple years years now I’ve recommend Hoka One One running shoes to MTI athletes. Hoka has lead the needed industry running shoe design change away from punishing minimalist footwear toward enthusiastically cushioned running and trail running shoes.

I’ve purchased and tried many of the Hoka offerings and earlier this summer thought I had settled on the new Hoka One One Speedgoat as my go-to trail running and mountain movement footwear.

However, at the urging of MTI Athlete and professional mountain guide, Brenton Reagan, I purchased and tried La Sportiva’s entry into the heavily cushioned running shoe category, the Akasha.

All of the Hoka One One offerings I tried, even the Speedgoats, had flaws. Overall, I found the Hokas to be fragile – the soles and uppers shred fast for off-trail uphill hiking and downhill running I do a lot during training.

Also, side-hilling in the Hokas sucks. I came to expect blisters on any bushwacking hill traverse.

Finally, traction is suspect. The Speedgoats are the best Hoka’s for traction, yet, but still their traction on rock especially, is not solid.

I’ve owned several styles of La Sportivas over the years, and found La Sportiva shoes to be bomber.

Traction? the Akasha’s include both hard rubber in the well-worn areas on the forefoot and heel, and sticky rubber for rocks in the rest of the sole. They significantly out-perform the Speedgoats.

The Speedgoats have more cushioning than the Akasha’s, but not enough to make up for their suspect performance off trail. The Akaska’s have ample cushioning even for my nearly 50-year old ankles and knees, and perform awesome off trail.

I spent several weekends this summer high in the alpine deer scouting in the Akashas, and liked them so much I wore them backcountry bowhunting this Fall for both mule deer and elk.

Not only did the Akashas perform on the off-trail approaches and stalking, but also on the heavy pack outs after I’d killed my game inlcuding a long, 6.5 mile sufferfest with a 90# pack full of boned-out deer and gear, and a 8 miles total of trips back and forth packing out elk meat.

I doubt La Sportiva would endorse using this mountain running shoe for heavy loads like this – but they work and I wouldn’t hesitate a second to use my Akaskas for ruck run training up to 75#.

Overall, a great piece of gear.

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What is MTI Endorsed Gear? This is gear we purchase and use ourselves, and can vouch for. MTI has no secret endorsement deal with the endorsed gear manufactures to publically endorse their product. We are not given the gear – we purchase it.

Want More? Click HERE for a list of all the MTI Endorsed Gear.

The post La Sportiva Akasha Mountain Running Shoes appeared first on Mountain Tactical Institute.

QUESTION

Hi, I have about 4 months to prepare for Army basic training. I’ve been dragging my feet and have become kinda a slob, what program do you recommend for me to not die during basic?

ANSWER

QUESTION

I have purchased the APFT improvement plan and am interested in suggestions of a barbell based plan to incorporate into my weekly training. I am fairly experienced around the gym but my current plan (self developed) has grown stale. Additionally, I have failed to develop a core strengthening plan and have pretty much relied on cardio, flutter kicks, and planks as my “core work”. My ideal intent is to build strength and endurance through a combination of mobility, barbell/dumbbell work, cardio, and diet.

ANSWER

QUESTION

Coach,

I have some kudos and some questions.

Thanks for the APFT Improvement Plan. That was my first program from MTI and it allowed me to come off a bad infection that prevented me from training and score a 300 on my APFT after only three and a half weeks of the program. The best part was the casual level of effort it took thanks to the very dense programming of calisthenics.

Major kudos on chassis integrity. I think it is one of the most significant aspects setting your training aside from any other system. I happened across MTI by reading an article from Outside Online titled “The New Rules of Core Fitness.” The arguments seemed solid to me so I integrated some of the example exercises into my regular training to experiment with them. I injured my back December of last year and was still experiencing residual pain in early June. Using exercises like sandbag getups and keg lifts seemed to wring out whatever was causing the discomfort and I’ve been feeling and performing much better since then. Now that I’m doing Military On-Ramp, I think that the chassis integrity has also helped me improve my rucking and running. I feel as though I don’t lose as much energy in my stride thanks to superior coordination through my trunk.

I notice you use the front squat for strength standards in assessments and studies, but it appears that the back squat is programmed very frequently in your strength programs like Big 24 as well as much of the Virtue series. I understand an athlete can move more weight with the back squat, but I’d like to know if there are other reasons. I’m a lanky guy with long femurs and coming from a completely biased direction with this question.

Second, with the intervals that the running calculator produces, should I aim to stay in the range provided for all the intervals? I’m typically able to run much faster than the prescribed range for the first two intervals of 800m or 1mi repeats, and then the rest I complete in the window provided.

Last question is about recommended body composition for military athletes. I’m working up to a selection program, and while I consider myself to be reasonably fit, I think I’m a little on the light side. I’m male, 25, 6’1” and a very consistent 177lbs around 5-7% body fat. The heaviest I’ve been is 188lbs with the same body fat coming back from Afghanistan in 2016 after several consecutive months of Wendler’s 5/3/1 – Boring but Big and unlimited free food. I’ve reviewed your rucking articles and understand that higher bodyweight and a heavier squat max tend to result in superior ruck performance in males. Reading the Q&As I notice that you tend to recommend to male athletes 6’ and up to be 200lbs or more. Should I complete the Hypertrophy for Skinny Guys program before beginning the SFOD-D packet or just bump up the calories and continue onto Humility after Military On-Ramp?

ANSWER

QUESTION

ANSWER

QUESTION

Hey Coach,
4 month deployment coming up on a pretty small ship. If I get past the ability to do 10 full sets in a workout, and want to see gains reflected in the 3rm-1rm area when I get back, can I add dumbbells or weight vest to the leg-blasters? Is there a plan for that?

Thanks,

ANSWER

QUESTION

Greetings- First, thanks for all your stuff.  I love the philosophy, workouts, and other guidance (articles).  It’ straight forward, down to earth, and honest.  I’m a 50yr old LE who dabbles in your workouts, CrossFit, and triathlons.  I typically look for free workouts and such (although I have bought three sandbags from you cats) but am looking to buy one of your training programs.  On the tail end of triathlon season, I am looking for a program that will increase my overall strength and possibly include some endurance.   Any recommendations would be great.  You’ve got a bunch of great looking ones and it’s hard to choose!  Thanks for any feedback.  Keep up the great work.

ANSWER

QUESTION

Just wanted to give my thoughts and opinions on your UBRR prep.

ANSWER

QUESTION

I recently finished the Big 24 v4 and am happy with my results. I am beginning the APFT plan this week. Are there other plans you would recommend in conjunction with the APFT plan so I don’t lose too much weight lifting strength?

ANSWER

QUESTION

First, I have used your Ranger prep v1 and ruck program v3 successfully in the past. Recently I have been rehabbing ucl tears in both hands, compression fractures in t-spine as well as damage to right knee and hip and then infection to same hip. I started Crossfit back in November and, noticing serious lack in my ability to run, began your running improvement program four weeks ago. I’d like to know what strength or other program I should pair with the running program moving forward. I am about six months out from PT test and about 10 months from UBRR and running and pull-ups (grip and back) seem to be where I am struggling the most.

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

Afternoon sir. I’m in the air guard full time not just a traditional. I am prior army infantry and just cross trained from vehicle ops to security forces.I am at lackland now for there tech school. I am wondering if I can sign up for the daily pt? If not I plan on going to Raven school and the combat leadership course. And if they will let me the pre ranger course. At the end of this enlistment my plan is to go tacp. I’m needing advice on which program I should use to help prepare me for this journey sir. I max my push ups and sit-ups but need help getting my run under the 10 min mark. I run between 10:50 and 11:30 now. Help me please lol! Thank you for your time sir.

ANSWER

QUESTION

Need a new plan for 12 weeks.  I’m currently training to become a federal law enforcement agent in Georgia.  I am also a traditional reservist EOD technician (recently came off active).  Looking for a plan that plays well into both roles. Here are my current stats based on the following events:

1.5mi run: 11:01
Sit ups in 1 min: 52
Pushups in 1 min: 65
Chin ups: 15

Most concerned with improving my run, increasing work capacity, and maintaining or gaining strength.

ANSWER

QUESTION

A while back, I purchased the TBS/IOC packet. I have 1 week left on the TBS training plan. I noticed that the IOC plan is 6 weeks of programming, which I will likely disperse over the last 9 weeks of TBS. That leaves about 30 weeks between my report date and the IOC plan to play with. I am close to achieving all of the MTI tactical athlete strength standards. I believe my weaknesses are military endurance and O course stuff. What would you recommend I fill those 30 weeks with? About 20 weeks of programming seems reasonable while I juggle other demands of TBS (O course, E course, field time, etc).

ANSWER

QUESTION

I’m down at Fort Benning right now going through Infantry Basic Officer Leadership Course (IBOLC) and I’m in charge of planning and executing PT for my platoon.

I’m using Squad PT as a foundation for my plan. According to my commander’s guidelines my weeks have 2x Strength, 1x Work Capacity, 1x Endurance (mile intervals or ruck) and 1x “Combat-focused” PT (which is just PT in full cammies and boots with a combat load using skedcos, litters, ammo cans, or anything related to moving and operating with a combat load).

Do you have any suggestions for the combat focused PT? All of us are training up for Ranger (class starts in February) and we are required to do the RPAT (Ranger Reg’s combat fitness test) during this course. I want all of these guys to be the most prepared for the challenges ahead of us.

ANSWER

QUESTION

ANSWER

QUESTION

I’m looking for some guidance in regards to choosing the right plan for me. I am 28 years old and a full time law enforcement officer who has been an avid crossfitter for the past 5 years. In approximately 10-12 weeks I will be taking a pst for our departments maritime team. The pst is very similar to the PAST training plan. My goal is to start the PAST program approximately 6-7 weeks before my test date. In the meantime I am looking for a plan to follow but I would also like to swim or run 2-3 times a week without losing strength. I was considering doing the Big 24 v4 in the morning and adding a run or swim at night. I was also considering doing the daily LE series and adding a run or swim at night but I am not sure if that will be too much. Please let me know if you have any recommendations. I really appreciate your time.

ANSWER

QUESTION

I’m about 2 months into using MTI and absolutely love it – thanks and great work.  I developed a modified in-season ski maintenance program for an in-season mountain biking program and just completed 2 days riding in Park City (while wearing a boot for a broken ankle) and felt the strongest I’ve ever felt on a bike.  Thanks!

I’m looking to get my wife on a program.  Question – she runs 7 miles / day 3-4 days a week (every other day) and would like to integrate a lifting program on the alternate days.  She currently uses a beach body video program, but I’d like her to switch to MTI.  Goal is run maintenance but with lifting to increase bone density  as she is almost 40 years old.

Which program do you recommend for her?  She loves the every other day running (for the dog and to take a break from the kids), so that’s non-negotiable, but I’m hoping I can modify one of your plans.

ANSWER

QUESTION

I am an Active duty service member looking for a solid plan. I’m looking for a well balanced level of fitness. Meaning I want to excel at the APFT but also put on a little extra pounds because I am an extremely hard gainer and skinny individual. So I’m not looking to just do push-ups and sit-ups all day, but get a little gym time in lifting weights. Hope, that makes sense and looking forward to hear back on what your recommendation is.

ANSWER

The post Q&A 9.28.17 appeared first on Mountain Tactical Institute.

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By Rob Shaul

Grunt PT is the Mountain Tactical Institute’s day-to-day mission-direct, tactical programming for line unit, active duty soldiers.

After witnessing many top-down, command-driven fitness initiative failures over the past decade, we committed to developing programming line unit soldiers at all levels could implement on their own, with or without command support.

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Clik here to view.Grunt PT has it’s foundation in MTI’s elite level Operator Session day-to-day programming for SOF personnel and trains the following fitness attributes concurrently:

• Relative Strength – strength per bodyweight
• TAC SEPA – Tactical Speed, Explosive Power and Agility
• Work Capacity – with a sprinting emphasis
• Chassis Integrity – MTI’s functional core training methodology. More HERE.
• Military Endurance – running, rucking

The Training Packet is composed of 5 “Arcangel” Grunt PT training plans/cycles:

1. Michael
2. Gabriel
3. Raphael
4. Uriel
5. Raguel

Cycle descriptions

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Implementation

Each training day there are 3x Training Sessions: Black, Gray and Green.

Implementation depends upon equipment restrictions.

The Black, Green and Gray Training Sessions are equipment-independent of each other, which gives fitness leaders with equipment restrictions the ability to split the soldiers into 3 groups (Black, Gray, Green) and train different fitness attributes each day to maximize the use of available equipment.

Understand that over the course of the entire individual Grunt PT training cycle, all the soldiers/Marines will complete the same training sessions, just during different days.

Required Equipment

The major equipment limitation of Grunt PT is barbells, bumper plates and racks needed for the strength sessions. In general, fitness leaders will need 1x barbell, bumpers and rack for every 3 soldiers who are training.

Strength session groups will do the warm up together then be split be divided – half will use the barbells for 20 minutes, half will use dumbbells/kettlebells for 20 minutes, then they will swap. The group will come together again for the TAC SEPA final part of the session.

Work Capacity and endurance groups will train together for the entire session.

In addition to barbells and racks, other equipment requirements include plyo boxes, 60# sandbags, and dumbbells.

Equipment List for a Company of 100-120 Soldiers

This equipment list would assume the Company would be broken up into 3x groups of 30-40 soldier: Black, Gray and Green

Squat Stands/Barbells/Plates:

• 5x Squat Stands
• 5x Barbells with set of collars
• Bumper Plates per barbell. 2 each of … 45s, 35s, 25s, 15s, 10s
• Metal Plates per barbeel: 2 each of 10s, 5s, 2.5s
• 2x Pairs of Extra 45# Bumpers

Dumbbells:

• 10x Pairs of 25#
• 4x Pairs of 35#
• 4x Pairs of 45#
• 4x Pairs of 55#
• 4x Pairs of 65#
• 3x Pairs of 75#

Conditioning/Work Capacity

• 12x 20/24/30 Plyo Boxes
• 15x 60# Sandbags

Misc:

• 30x Foam rollers (36″ cut down into 12″)
• 18 Cones
• 30x Exercise Mats
• 15x Pieces of PVC
• 1x 5 Gallon Bucket for collar/PVC Storage
• 1x Bucket and Chalk

We also assume soldiers could use their Individual Body Armor for Agility and Work Capacity.

See What Athletes Said About Grunt PT

The post Packet Focus: Grunt PT appeared first on Mountain Tactical Institute.

Military
New uniform coating could keep troops warm without multiple layers, Military Times
Book Review – The Grey Line: Corporate Intelligence and Counter Intelligence, Small Wars Journal
Taliban retakes district in Afghan northwest, Long War Journal
McMaster’s North Korea Gaff, Real Clear Defense
We’re Getting the Malaysia Counterinsurgency All Wrong, War is Boring

Homeland Security/Terrorism
North Korea Threatens Electromagnetic Pulse Attack on US, InHomeland Security
Gangs in El Salvador: A New Type of Insurgency?, Small Wars Journal
Assessing Trump’s Emerging Counterterrorism Policy, International Security Studies Forum
The Invisible Threat, Homeland Security Newswire
Why Did The U.S. Travel Ban Add Counterterrorism Partner Chad? No One Seems Quite Sure., InHomeland Security

Mountain
This English Candy Bar Powered the First Everest Ascent, Outside Magazine
Mountain Biker Found Dead In Colorado Was Shot Authorities Say, Unofficial Networks
Phenom Teen Skier, Kelly Sildaru Out Of The 2018 Olympics With Knee Injury, Unofficial Networks

First Responder
Border Protection agent shot in ambush in Fla. parking lot, Police One
Police Seize $1 Million in ‘Magic’ Mushrooms, Police One
Seeking Experienced Firefighters to Provide Input on Protective Hoods and Protection from Smoke and Soot Deposition, Firefighter Close Calls
While NFL players are taking a knee during the national anthem, one former All Pro seeks to join the FBI, Law Enforcement Today
As Predicted, Violent Crime Increased in 2016, Law Enforcement Today

Gear
8 Pieces of Essential Thru-Hiking Gear, Outside Magazine
Tough As Nails: Australian Overland Trailer Hits U.S. Market, Gear Junkie
Camp Baby! Tips and Gear To Take Your Newborn Outdoors, Gear Junkie
Lessons Learned as a First Responder to Hurricane Harvey, Imminent Threat Solutions
NTOA 17 – LeadNav Systems, Soldier Systems

Nutrition/Fitness
Which Fitness Trends Actually Help Outdoor Athletes? Outside Magazine
The Best Savory Snacks to Boost Your Performance, Outside Magazine
Could Fast-Spiking Interneurons Be Responsible For Your Habits? Breaking Muscle
Open-Ended Laboratory Tests for Cyclists Could Help Athletes Train Better, Science Daily
How Exercise Could Help You Learn a New Language, NY Times
Age Like a Former Athlete, NY Times
Fix Your Stiff Joints with These 5-Minute Routines, Men’s Journal

The post Arete 9.28.17 appeared first on Mountain Tactical Institute.

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By Rob Shaul

Recently a US Military member sent me an official fitness training program for a US Army course which included elements of MTI’s program design and many of our “original” exercises.

I’ve put “original” in quotes here simply because coaches have been training athletes for much longer than I, and my guess is few of the exercises we’ve developed are truly original – other coaches have done the same or something very similar previously. We’ve just come up with some clever names.

I went through our Exercise list and pulled out those which have an MTI stamp ….

Sean Special – I’m not sure if I created this exercise or saw it somewhere else, but I did name it the “Sean Special.” Sean was one of my most dedicated mountain lab rats in the early days of Mountain Athlete. I can’t remember why I named this exercise after Sean …. A 30/5/30 Sean Special is a 30 second side bridge, 5x push ups then a 30-second side bridge.

Jeremy Special – I learned this exercise while instructing an advanced programming course in the early days of Military Athlete to a group of USAF PJ’s in Alaska. The PJ who showed me was named Jeremy. 1x Jeremy Special = 1x Ankles to Bar + 1x Pull Up.

Craig Special – I did “invent” the Craig Special while personally training an older, fairly de-conditioned athlete named Craig. It has since developed into my favorite total body exercise. 1x Craig Special = 1x Hang Squat Clean + 1x Front Squat and can be completed with anything heavy …. barbell, dumbbells, kettlebells, sandbag, big rock, etc.

Jane Fonda – I learned this hip strengthening complex from an athletic trainer named Kevin Brown in California. I named it “Jane Fonda” because the complex of exercises could be right out of an old Jane Fonda workout video. But, while they look goofy, they work your glutes and hips … and some of the most intense pain in my gym has been experienced completing Jane Fondas.

EOs – “EO” stands for Equal Opportunity. I neither invented nor named this brutal ground-based core exercise, but rather learned it from a soldier who attended one of my programming courses.

Figure 4’s – The Figure 4 is a technical move used in ice and mixed climbing to traverse a roof where there are no foot holds. Done in a training environment for reps, the Figure 4 is a great, sport-specific ice and mixed climbing exercise to train grip and mid-section strength.

Fire/Rescue Sandbag Clean and Step Over – I developed this exercise as part of a Urban Fire-Rescue Fitness Assessment. It’s killer.

Standing Keg Lift – One of my favorite, rotational, chassis integrity exercises. Until recently, I prescribed a 40# sandbag for women and 60# for men … but as we’ve done more and more chassis integrity circuits, our fitness has improved. So recently I began prescribing 60# for women, and 80# for men. I can report first hand, that this exercise with an 80# sandbag is exponentially more difficult than using a 60# bag … for whatever reason. Why is it called a “keg lift”? When I originally developed the exercise, we used a keg partially filled with water. Later we started using sandbags.

TAC SEPA – Tactical Pro Agility Drill – The Pro Agility Drill is a very common football-specific agility drill. We added a tactical element to it by requiring athletes to start prone and then go prone at each direction change. We also add difficulty by completing the drill in an IBA or weight vest. Making the athlete carry a rifle/sledge hammer is even better.

TAC SEPA – Stacked Box Agility Drill – Another tactical agility drill we complete both unloaded and loaded. The simple stacked box obstacles are super effective at training mission-direct tactical movement and agility.

TAC SEPA – Under/Over/Under Agility Drill – Multiple level changes in a gym-based tactical agility drill.

Sandbag Get Up – I first learned of this exercise from Mark Twight at Gym Jones, but I doubt another facility has taken it to the levels that we have at MTI. The Sandbag Getup is by far my favorite total body chassis-integrity exercise and when done for time or reps, also a great test of work capacity and mental fitness. Max Rep Sandbag Getups in 10 minutes is one of our events for the tactical Operator Ugly Fitness Assessment. The most I’ve seen in a decade is 80 reps. My personal best is 74.

Sandbag Toss & Chase – Another great total body Chassis Integrity exercise, this simple exercise is also a lung burner. One time we did it for 15 minutes straight at 40/60# and all collapsed afterward. Simple, Hard, Work.

HUG & HAM – Choreographed mobility drills we developed and used to deploy frequently in our programming.

Kayak Special – Kayaking is an interesting sport which largely locks the legs in place and focuses effort to the mid section and upper body.  This exercise trains both upper body single limb pressing and isometric midsection bracing strength, concurrently. 

Mr. Spectacular – I purchased a video of kettlebell-based strength exercises, one of which was a 2-handed clean followed by a walk out to a push up. I added a push press to the exercise, and named it Mr. Spectacular after a professional wrestling character I saw at a minor-league pro-wrestling event I saw in Salt Lake City. The event was held in a auto-repair garage – turned into a boxing gym in a Hispanic neighborhood. The “hero” of the wrestling match was a masked, Hispanic wrestler and the home crowd loved this guy. “Mr. Spectacular” was this 5′ 9″-ish, Hollywood-looking, blond bodybuilder and he was so awesome at riling up that crowd and making them hate him. The match was complete with a Vince McMahon – evil – promoter character in a suit and more wrestlers. All I can say, is if you ever get the chance to go to one of these minor-league pro-wrestling events, go. It was awesome!!!

Mutant Maker – 1x Mutant Maker = Hang Squat Clean into a Thruster. I doubt I invented this exercise but named it after a former athlete named Brian Harder. Brian was a couple years older than me, an Exum Guide, Runner-up national champion road cyclists and all around athletic badass. I once watched him climb up our 18′ foot climbing rope, hands only, with his legs in the L-sit position, three times in a row. Brian’s gym nick-name was “Mutant” and this exercise is named after him. The Mutant Maker is a great, total body strength exercise.

Sandbag Backwards Drag – I’m not sure what is its about this exercise that makes it so terrible, but it is….

Double Eagle – I didn’t invent this exercise, but witnessed its creation while mentoring for a week with Dan John back when he was still a high school strength coach in Salt Lake. The Double Eagle is another great total body strength exercise. It requires a sled, waist harness and a couple kettlebells or dumbells, plus a place to drag the sled, but if you can make this happen, try Double Eagles.

Scotty Bob – I certainly didn’t invent this exercise, but did name it after a brand of telemark skis. What I like best about Scotty Bobs is it’s a 2for1 upper body exercise … with each rep I get two pressing movements (push ups) and two pulling movements – dumbbell row for each arm.

Kneeling Plate Half Moon – I consider this exercise an anti-rotational chassis integrity effort – currently my favorite. I can barely make 3 reps (6 total) at a 45# plate. Killer!!

Lee Special – A former Marine and Intern of mine named Lee Pace invented this exercise while working with us and it’s other great 2for1 exercise which trains mid-section bracing and 1-arm pulling. Lee since went on to open his own facility in Texas training professional rodeo athletes, and last I heard was on a short list for a strength coach job at a university!

Leg Blaster – I learned this lower body complex of bodyweight exercises while attending a personal trainer’s conference early in my coaching career at the Flamingo Hotel Casino in Las Vegas. In time I returned to it when I needed a way to train eccentric leg strength for alpine skiing dryland training. We recently conducted a study which compared the leg-strengthening abilities of the Leg Blaster and the Front Squat, and found the Leg Blaster was just as effective as the front squat in developing front squat strength and more and more program Leg Blasters into bodyweight and other limited-equipment training plans as my go-to limited equipment leg strengthening exercise.

Quadzilla Complex – I did invent this exercise after a couple years of using Leg Blasters with my skiers and wanting something more. The Quadzilla Complex is similar, but simpler than Leg Blasters and deploys dumbbells for loading.

Ligety Special – I learned this skiing-specific exercise for US Ski Team member and MTI Athlete, Resi Steigler, who learned it from Ted Ligety himself.

Step Ups – I didn’t invent this exercise, but Mountain Athlete and MTI have taken it to new levels as a primary gym-based training mode for training uphill hiking/movement under load. Step Ups are pure drudgery … but super effective. If it makes you feel better, no one has done more step ups than me…

Tarzan Pull Up – I didn’t invent this exercise, either, but did name it the “Tarzan” Pull Up and often prescribe it as an alternative to a rope climb for athletes without ropes.

Virtual Shovel – An interesting, surprisingly difficult anti-rotation chassis integrity exercise. Be conservative on loading – I prescribe just a single 25# plate for men. I doubt I could do this exercise with a 45# bumper plate.

Barbell Complex – Many other coaches have their own complex of barbell exercises, but ours I did invent. It’s purposely built to include a posterior chain exercises (hinge), anterior chain exercise (front squat), pulling exercise (barbell row), pushing exercise (push press), power exercise (hang clean) and total body exercise (back squat). Plus, the complex is purposely choreographed to start with the barbell low and in front of the body, and work up and around the body to finish high and behind on the shoulders. We’ve used the barbell complex to train strength (I’ve only seen a handful of athletes who could complete it at bodyweight), work capacity (10 Rounds, 1x barbell complex every 2 minutes at 75/105#), and our old gym based stamina (20 rounds of the barbell complex at 45/65#). I’ve often told athletes that if they came into the gym everyday and did 4 rounds of the barbell complex increasing load 10# each round, and kept starting heavier each week, it would likely be all the strength training and gym-based work capacity training they would need. The barbell complex is an incredible strength and conditioning tool.

The post MTI’s “Original” Exercises & How They Got Their Names appeared first on Mountain Tactical Institute.

QUESTION

ANSWER

QUESTION

I’ll be going into the national guard infantry as a 11c. Any suggestions on what plans I should take to help me operate with a major load?

ANSWER

QUESTION

I severely sprained my ankle working in the Winds July 21st. I limp hiked 22 miles over several days to get out. The doc says that may have set me back a little bit so I am unsure of my injury recovery timeline. He is thinking I can return to instructing/guiding (work as a mountaineering, backpack, and sea kayak instructor/guide) in some capacity mid Octoberish. 4

Guiding/instructing mountaineering/backpacking is up in the air. I am currently not getting scheduled on any trips or NOLS courses until I get cleared, which means I get passed up for work. I just got permission to go on a 1 mile flat trail stroll around one of our lakes. Woohoo!

October is when work slows down significantly so I am resigning myself mentally to being done for the season in that realm, focus on staying fit/healing, and looking forward to/prepping for the backcountry ski season (work and play). I figure if I prep for that and wind up working something different I should still be good…most people move slow and aren’t used to altitude. My 70-80% is usually their 110% (not trying to sound cocky).

I am currently on week 3 of the lower leg injury program. It’s going well. I am trying to plan ahead a bit. I will finish the lower leg injury program Sept 22nd and will be out of town (no gym access) Sept. 23rd-October 14th. What do you suggest I do during this time and when I return to prepare for the winter ski season?

ANSWER

Best bet would be to start knocking out the Post Rehab Training Program once you’re cleared and pain-free . This will condition the bad ankle back into action without overdoing it. After that, I’d recommend our Backcountry Ski Pre-Season Training Program.

QUESTION

I’ve had a subscription for a few months and have experimented with a few plans as I figured out where my best ‘starting point’ was and what fit my schedule best. I have failed to fully commit to one, but have at least a decent base to train hard off from.

My department announced today that they are processing again for our tactical team, so I had a few questions about what plan would be best to prepare to do well on the fitness test, as well as prepare for the selection course. I see several plans that would likely work, but wondered what you would think to be best.

The fitness test is:
Run 1.5 miles (min 13:18)
Run 300 Meters (min 57.9 sec)
Sit Ups (37/min)
Push Ups (40/min)
Bench (1 rep at 1.25 Body Weight)
Leg Press (1 rep at 2.24 Body Weight)

As you can see, the minimum standards are rather low, however I work for a larger department and these slots are very competitive, so it is important to far exceed the minimums…

The department is very quiet about how the selection process works, but my understanding is this:
Applicants will attend selection based on –
Fitness Test Scores
Resume
Oral Interview
Mental Screening
“Phobia” Testing (heights, water, small spaces, etc)

Selected applicants will complete a 2-3 week selection course and from that, they will determine who gets to proceed into the training. I’m not sure how much time I will have to prepare for either, but expect approx. 4 weeks to get ready for the PT test. The selection course could run anytime from a few weeks to a few months later…

My current numbers are:
1.5 mile run: 11 Min
300m sprint: Unknown
Sit Ups: 50 – 1 min
Push Ups: 60 – 1 min
Bench: 205# 1RM
Leg Press: Unknown
Weight: 190

I’m mainly concerned with increasing my bench and preparing for the leg press, as I know I’m cutting it close with the bench and have no way to test my leg press. I also know that my sprint times aren’t likely to be as strong as I’d like.

I know the selection course consists of significant amounts of running on extremely steep hills, carrying weight, sometimes as a group (poles, breaching equip, etc), calisthenics for days, etc. There are some pool sessions, however, I expect those to be pass/fail. I’m not the strongest swimmer, but I’m comfortable in the water and have done (I expect) similar water tests in the military.

For equipment, I have access to a power/squat rack, a plywood box and lots of good hills/running trails. As I live in the middle of nowhere, I don’t have access to a public track and the gym does not have a leg press machine. I can measure out 300m with a tape on a road. I can build/improvise other needed equipment.

I appreciate any workout plan you can recommend. I work midnights, so proper sleep/recovery is always a struggle that I know I need to focus on. Also, should my diet focus primarily on weight loss to lower the amount I need for the bench/leg press and run faster? Or should I just focus on eating clean and taking in higher amounts of protein? I’ve had very good luck with Keto in the past, and can drop 10lbs fairly easily, but feel weak when I lift on restricted calorie diets.

Thank you in advance!

ANSWER

QUESTION

Do you have any recommendations for running the DEVGRU Selection packet but adjusting from “garbage reps” to your more modern gym-based endurance philosophy?

ANSWER

QUESTION

QUESTION

Hoping you can point me to some work you have already done on this topic. I wasn’t unable to find anything when looking at your knowledgebase online.

What is your philosophy on training when sore and I’m not talking about minor soreness? I see two thoughts with one having muscle soreness that is such that it impacts movement (like you struggle to walk normally which is a good outcome of leg blasters/quadzilla complex, etc..) and then ultimately joint soreness.

For the first and I guess the last I have always had the power through it attitude. Sometimes that works and sometimes it doesn’t. I’ve had times where I push and I react well during training and end up able to perform better latter after a recovery taper. I didn’t lose much performance during training and made incremental steps forward. Other times performance has declined and the end result suffered by pushing through. Partly due to getting older I suppose.

Any general thoughts? Again I’m nearing 43 and ready to admit that I’m not 23 anymore. However I still want to train at an intensity that keeps me functional for skiing, running, chasing kids, etc….

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

First, off I’d like to thank you for the excellent information you give out for free every week. I always am sure to save your emails so that I can reference them in the future. Second, I recently just subscribed to the athlete program this month and have a question as to which program to begin once my training is complete. I will be finishing Infantry Officer training for the Marine Corps at the end of the month and want to be as prepared as possible for any future fight we may encounter. I’ve been looking at the Busy Operator II, the Daily Operator Sessions,  the Urban Conflict Pre-Deployment Training, and the Afghanistan Pre-Deployment Training Plans. I’d say my fitness level is relatively high, but while at school most of my training has been surviving as opposed to improving physically. I personally want to improve my strength levels without gaining much size. I’ve also realized at this school how important stamina and endurance are to maintain tempo and continuous operations. Any advice would be very much appreciate. Please let me know if you need clarification on anything or if you have questions. Thank you for your time Rob.

ANSWER

QUESTION

Good afternoon sir, would there be an equvlant, “rookie training packet” for the law enforcement side?

ANSWER

QUESTION

I’ve heard great things about mountain athlete, but until now have never checked it out myself.  I’m wondering if you can recommend which of your programs I should choose based on the following situation:
I injured my wrist last week when I crashed on a motorcycle, and have been told that it will be immobilized for 8-12 weeks. It’s my dominant hand.  I primarily define myself as a whitewater kayaker, and prior to this injury, I had a really good base of paddling fitness.  I also work as a ski guide at Silverton mountain part time in the winters. I’m a recreational trail/mountain runner and have run the Moab trail marathon the past 2 years. I also aspire to do the elk mtns grand traverse this year, depending on a few factors. I also might go to South America to paddle in January. I usually don’t spend any time in the gym, and I’m not great at self-guided workouts aside from jogging, and I can’t do that every single day because I keep getting IT band tendinitis. I just got a gym membership. I’d like to come out of this as fit and healthy as possible, as ready as I can be for a paddling trip, ski season, and maybe run the Moab trail marathon again. I don’t have a whole lot else to do besides train and go to work at this point.
I can’t figure out specifically how much upper body work is involved in the various training programs.I don’t want to pay for something where I’m going to have to skip a significant number of the workouts. Can you help to point me in the right direction? Thank you so much!

ANSWER

QUESTION

I’m not taking the CPAT until February, so roughly six months from now. I noticed the CPAT training plan is only four weeks long. Is there anther plan you would recommend to work through before starting the CPAT plan?  Thanks!

ANSWER

QUESTION

I graduated from West Point in 2016, branched infantry but went straight to graduate school at MIT after graduation from West Point. I am in the process of trying to secure an inter-service transfer to the air force and will be going to the combat rescue officer selection course in late October. I was in great endurance shape at West Point (competed on the marathon team, did a few half iron-mans as well) and ended up finishing 2nd in my class physically out of over 1000 cadets. Since I have a lighter frame (normally 155 lbs) absolute strength has not been one of my best “strengths” although I do occasionally do cross-fit and have group through cycles of olympic weight lifting.

I’m wondering what you would suggest strength training wise to prepare for CRO-selection in about 2 months. I currently do a lot of exercises with kettlebells, sandbags, and a weighted vest similar to what you plan in your programs but I’ve found the only true way I gain strength and some more muscle mass is through the more traditional lifts (squat, dead lift, bench, military press). However, given my intense schedule of running and swimming, and heavy strength sets I do (i.e. 5×5 squats or DLs) leave me with Delayed Onset Muscle Soreness (DOMS) that lasts after least a day and sometimes more. From experience, I know I can get rid of DOMS in strength training if I prioritize the main lifts by squatting 2-3x/week, DL 1x/week, etc. but again, this cuts in to my recovery and time I can spend training running, swimming, rucking, and other calestinics based exercises (pushups, pull-ups, sit ups, body weight squats/lunges, etc.) which is know is what these types of selection courses prioritize.

Thanks in advance for any help,

ANSWER

QUESTION

Hi I’m currently doing the law enforcement, SWAT/SRT Gun Maker series program. Could you possible tell me a way to add in sit-ups to my daily program because I’m not very good at doing sit-ups with my feet not being held down and for my fitness test I need to do 45 in 60sec. Could you maybe educate me on a way to implement this in my program to be able to do that?

ANSWER

QUESTION

Could you make a training plan recommendation after foundations? I am over 45 years old, have sedentary job and a newbie barbell lifter (1+years, squat, bench, deadlift). I am really enjoying barbell lifting and would like to continue in that direction with cardio intervals. Primarily training for general fitness (strength/mass) and tennis/golf season. I noticed the SF45 Packet, but the barbell skills are beyond my skill level. Thanks for your time.

ANSWER

QUESTION

QUESTION

Can the Hypertrophy For Skinny Guys program be done with some a run cardio program?

ANSWER

QUESTION

I’ve been away from Mountain Tactile for a while focusing on Olympic lifting. Right now, I checked bak at the site and you have some awesome programs I haven’t checked out yet. My question is this: I want to play rec soccer this fall (as an adult) so feel like my work capacity needs to improve a bit just so I don’t feel like I’m dying when I’m playing. Running 800s on my own doesn’t seem to cut it. However, I also want to maintain/perhaps slightly improve my strength in the snatch and clean and jerk (at least maintain). I know most of your programs don’t involved snatching, but is there any particular program you’d recommend to at least hit the work capacity AND strength? If I was coming up with something on my own, ideally I’d say just lifting 1-2x a week vs 3-4 (which is what I’m doing now) would be good for me at this point (also rehabbing a shoulder so can’t go crazy overhead with heavy jerks/snatches anyways).

ANSWER

The post Q&A 10.5.17 appeared first on Mountain Tactical Institute.

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MTI’s Top Selling Training Plans for September, 2017:

1. Athlete’s Subscription
2. 3-Week Push Ups & Pull Up Improvement Plan
3. APFT Training Plan
4. Bodyweight Foundation Training Plan
5. Military On-Ramp Training Plan 
6. Running Improvement Training Plan
7. Core Strength Bodyweight Only
8. Humility
9. Backcountry Ski Pre-Season Plan
10. Fat Loss Training Plan
11. Ruck Based Selection Training Plan
12. Push Up Improvement Plan
13. USAF CCT/PJ/CRO Selection Training Plan
14. Hypertrophy for Skinny Guys
15. Big 24 Strength Training Program 
16. Chassis Integrity Training Plan
17. Spartan Beast Training Plan
18. Busy Operator Training Plan
19. Dryland Skiing Training Program
20. Ranger School Training Plan

Learn more about our Plans and Subscription HERE

The post MTI’s Top Selling Training Plans for September, 2017 appeared first on Mountain Tactical Institute.

National Defense/Military

Prepare for the Worse with North Korea, Real Clear Defense

The US Navy is Flat Worn Out, War Is Boring

Killer Robots will Save Lives, Real Clear Defense

Trump Policy Changes Increases Efficiency of Fight, The Cipher Brief

Chelsea Manning Denied Entry to Canada, AP

New USMC Tactical Decision Making Kit, Defense Tech

War Books – Adm. (Ret) James Stavridis, Modern War Institute

The Folly of Tactical Nuclear Weapons, Defense One

The Army’s Civil Affairs Problem, Real Clear Defense

The US Now Has a Permanent Base in Israel, War is Boring

Sen. Warner: Social Media is First Tool of 21st Century Warfare, Defense One

Vietnam: Who was right about what went wrong, and what it means for Afghanistan, Homeland Security Newswire

Trumps Afghan Policy: Hopes and Pitfalls, Brookings

Lessons Learned From 15 years in Afghanistan, Long War Journal

Texas Man Convicted of Helping Attack US Army Base in Afghanistan, NY Times

Don’t Let the CIA Run Wars, Boston Globe

Waltzing Toward a Two Front Global War, Homeland Security Newsletter

US Drone Shot Down Over Yemen, Defense Tech

Homeland Security/Terrorism

6 Things to Know About Mass Shootings in America, Homeland Security Newswire

Do We Need Domestic Terrorism Laws?, Homeland Security

Vegas Shooting Exposes Underbelly of Soft Targets, The Cipher Brief

ICE Arrests Hundreds of Immigrants Living Illegally in Sanctuary Cities, Policemag

Assessing Domestic Terrorism and the White Wing, Real Clear Defense

What Drives Lone Wolf Killers?, Homeland Security Newswire

Marine Vet Stole Pickup, Saved Lives in Vegas, The Daily Beast

US To Collect Social Media Data on All Immigrants Entering US, NY Times

Israeli Intelligence Help Foil Terrorists Attacks Worldwide, Homeland Security Newswire

Kaspersky Lab Antivirus Software Ordered Off US Govt. Computers, NY Times

First Responder/Wildland Fire

Motorcyle Officer Critically Injured in Training Ride, officer.com

Training Officer Injured in Use-of-Force Drill, officer.com

FBI Report Suggests “Ferguson Effect” is Real, Policemag

The Sound of Guns, LE Today

Could Logging Decrease Wildfires?, Outside Magazine

Physical Fitness Characteristics of High vs. Low Performers on an Occupationally Specific Physical Agility Test for Patrol Officers, Journal of Strength and Conditioning Research

What is an Integrity Interview?, Police One

Washington State, Seattle, Latest to Sue Opioid Makers, Police One

Military Vets bring PTSD to LE Jobs, Police One

Early Diagnosis of Firefighter Mental Health Issues, Wildfire Today

Why Violent Crime Increased, LE Today

Chetco Bar Megafire Initial Attack Decisions, Wildfire Today

Multi-Generational Policing, Officer.com

Dashcam Video Shows Officer Hit Colleague During Car Pursuit, Officer.com

Why our Off-Duty Life is Important for Stress Management, Police One

The 10 Best Podcasts for Police, Police One

Mountain

El Cap Rock Fall Kills 1, Unoffical Networks

Top AK Fly Fishing Guide is a Woman, Gearjunkie

Atomic Introduces First Ski With Power Steering, Unofficial Networks

Video: How Ted Ligety Skis Groomers, Unofficial Networks

Skiing IS Politics, Powder

Video: Iceland on the Edge of Light, Adventure Blog

Husband/Wife Team Bags 33 Wind River Peaks in 3 Weeks, Gear Junkie

Skier Caroline Gleich Confronts Tragedy and Harassment, Adventure Journal

Ground Up Snowboard Descents of AK’s Legendary Face, Snowboard Magazine

Mountain Biking Down Glaciers, Unofficial Networks

Chamonix: Alpinism Made Easy in the French Alps, Climbing

Scenes from the Biggest Winter in a Generation, Powder

Learn To Base Jump Camp, Unofficial Networks

Gear

Our 9 Favorite Pieces of Peak Bagging Gear, Outside

The Army’s 7.62 Combat Service Rifle Program is Dead, Soldier Systems

USAF to Test Gunship Laser Next Year, Defense Tech

MSR Pocket Rocket 2 Backpacking Stove, The Adventure Blog

The 7 Most Classic Pieces of Outdoor Gear, Outside

The Daisy Chain Conundrum, American Alpine Institute

Our Favorite New Gear for Under $25, Outside

The 9 Best Small Outdoor Brands, Gear Patrol

Our Favorite 2018 Big Mountain Ski, Unofficial Networks

History of Body Armor, From Midieval Times to Today, Small Wars Journal]

Gear Week in Review, Gearjunkie

Health/Fitness/Nutrition

Fixing Anterior Pelvic Tilt – Video, bodyweightwarrior.co.uk

The No-Bull Guide to Bulking, Muscle & Fitness

Bonking, and how to Avoid It, Gear Junkie

Is it Worth it For Shoe Companies to Sponsor Runners?, Outside

6 Food Products I Hate, 5 I Love, Mark’s Daily Apple

The Minimalists Strength Workout, Outside Magazine

When Forgiving Yourself is the Hardest Kind of Forgiveness, Psychology Today

A Systematic Review of the Body Image Effects of Resistance Training, Journal of Strength & Conditioning Research

Climber Paul Robinson Training Video, Training Beta

Oatmeal Still the Best Performance Breakfast, Outside

Controlling Your Emotions, Psychology Today

4 Tips to Speed Muscle Recovery, Men’s Fitness

Which Fitness Trends Actually Help Outdoor Athletes?, Outside

The Man’s Guide to Cooking Fish, Men’s Fitness

Stop the Endless Scroll: Delete Social Media from your Phone, Wired

The post Arete 10.5.17 appeared first on Mountain Tactical Institute.

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By Rob Shaul

The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy.

The PEB is an interesting mix of events, different than many of the tactical athlete fitness assessments we’ve seen and programmed for over the years. Here are the events:

• Body Composition Caliper Test (Ungraded Event)
• Sit and Reach Flexibility Test
• Bench Press One Rep Max (1RM)
• Illinois Agility Drill
• 1.5 Mile Run

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Clik here to view.This is an old assessment, from what we can learn, and is unique in 4 ways: (1) No push ups, sit ups or pull ups; (2) Includes a 1RM strength assessment – the bench press; (3) Includes an agility drill; (4) Includes a graded flexibility test.

While I don’t feel the PEB is an adequate assessment of tactical fitness for LE, the unique events did present an interesting programming puzzle for us to solve with this training plan. Here is we tackled each event in this plan:

Sit & Reach
We address this graded event two ways – practice the actual event 2-3x/week, and with our Toe Touch Complex exercise, which trains hamstring flexibility.

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Bench Press 1RM
We deploy an assessment and use our proven percentage-based Rat 6 progression. Athletes are assessed 3x during this plan – beginning, middle and end. Progressions are reset after the mid-cycle progression to account for the athlete’s increase in fitness from the initial weeks of training.

Illinois Drill
Similar to the Sit & Reach, we tackle training for this classic agility drill 2 ways: (1) Practice the drill – 2-3x/week and with 10-meter shuttle repeats to train drill-specific movement, strength and work capacity. The plan also includes our Quadzilla Complex which will help train overall leg strength, and the eccentric leg strength needed for the direction changes in this drill.

1.5 Mile Run
We deploy our proven Speed over Ground progression to get candidates faster for this specific event. Initial, mid-cycle and end cycle 1.5 mile run assessments are taken and we use athlete-specific pacing and 400m and 800m repeats to train

The PEB is graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.

MTI’s FLETC PEB Training Plan is a 6 week/5 day per week training plan which is sport-specifically designed to maximise performance for this specific assessment. The plan deploys a full PEB assessment at the beginning, middle and end of the cycle. Event progressions are based on these assessment results and in this way the plan automatically “scales” to the incoming fitness of the athlete. Everyone, fit or unfit, will be pushed by this plan.

Week 6 of the plan is an unload week. You’ll want to complete the plan the 6 weeks directly before your FLETC course start date.

Here is the weekly schedule:

• Monday: FLETC PEB Assessment or progressions
• Tuesday: Upper/Lower Body Strength, Agility
• Wednesday: Run Improvement
• Thursday: Upper/Lower Body Strength, Agility
• Friday: Run Improvement

 REQUIRED EQUIPMENT

• 1.5 Mile Run Course
• Stopwatch/Wristwatch
• 2x 15/25# Dumbbells
• Pull Up Bar
• Ruler/Yardstick for Sit and Reach
• 8x Cones or markers for Illinois Agility Drill
• Bench Press, Barbell, Plates for Bench Assessment/Progressions
• Foam Roller

Questions?
Email coach@mtntactical.com

The post Plan Focus: FLETC PEB Plan appeared first on Mountain Tactical Institute.

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By Rob Shaul

1)  Mission Direct
Gym numbers mean nothing. All that matters is mission performance. 

To this end MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

2) Fitness Solutions Built from the Ground Up
MTI’s programming is not “re-tread” body building, football, crossfit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

3) The MTI Method

Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

5) Field Proven
Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

6) Programming Breadth
MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post re-hab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

7) Worldwide Influence
Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

8) Mission Performance beyond Fitness
MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and affect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

8) Direct, Honest, Clear Answers
Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you now. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

Our Promise To You: Our Stuff Works. Guaranteed.

The post Why MTI? appeared first on Mountain Tactical Institute.

By Mintra Mattison

MTI Customers have made several requests in regards to accessibility and user-friendliness of our online training plans.
Below are your requests and the changes we’ve made accordingly.

(1) “I want to be able to print out the workouts so I can take them with me.”

You can now print out every week of your training plan simply by hitting Print under the file tab of your internet browser.
It is set up so the whole week will fit on a standard letter size sheet. You might have to adjust you printer layout settings to Landscape.

(2) “When I log in, I have to search for my Plan first, then for the Session. I want to be able to start right where I left off.”

We created a bookmark so you can get to your session within one click.
In order to bookmark a session click once on the flag at the top right of your screen.

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Clik here to view.

After clicking on the flag, it will then turn green to verify that your session has been bookmarked.

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Clik here to view.

Next time you log in, you will be directed to that exact session by clicking on the notification at the top of your screen.

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Clik here to view.

(3) “It would be great if there was an easy way to look up exercises I am not familiar with.”

You can now easily access our Exercise Library through the View Exercises Button on the top right. It will open a new tap and you can look for unfamiliar exercises.

Image may be NSFW.
Clik here to view.

As always we need you to get better.

Got any questions, feedback or requests? Please email us at support@mtntactical.com

The post Online Training Plan Improvements appeared first on Mountain Tactical Institute.

Military/National Defense

Afghanistan and Strategy – 16 years On, Real Clear Defense

Iran Threatens US Bases if Republican Guard Named Terror Group, Real Clear Defense

A Military History of Afghanistan, Real Clear Defense

Give War a Chance: How to Deal With N. Korea, Washington Examiner

US, Turkey Relations at Crisis Point, The Cipher Brief

The Growing Danger of a US Nuclear First Strike on N. Korea, War on the Rocks

What the Great Scud Hunt in Iraq Can Tell Us About War with N. Korea, War is Boring

Army’s New War Doctrine Envisions Big, Mechanized Land War, War is Boring

ISIS Fighters Surrender En Masse, NY Times

Finland Treats Soldiers the Right Way, War Is Boring

Podcast: Fighting Inside Grenade Range, Modern War Institute

Soldiers Using “Warhacks” to Transform Combat, War is Boring

Why Nerds Should Not Be In Charge of War, The Diplomat

China’s Military Expanding Bases Globally, Bloomberg

Do Japan and S. Korea Need Nukes?, The Cipher Brief

Army Investigating Blackhawk Crash with Civilian Drone, Real Clear Defense

N. Korea Preparing Long Distance Missile Test, Reuters

Time for SOF to Dump “Unconventional Warfare,” Real Clear Defense

Homeland Security, First Responder (LE/Fire Rescue)

ICE will Arrest at California Worksites, Police One

Will Vegas Attack Change Event Security?, Police One Podcast

Houston Police Chief Calls for Gun Control, Officer

Terrorism and Guns: Troubling Implications for the US, Homeland Security Newswire

Nearly 3,000 People Shot in Chicago So Far This Year, Officer

Washington State Firefighters Issued Body Armor following Vegas, Police One

Leadership and Morale in Wildland Firefighting, Wildland Fire Leadership

Dallas May Use Demotions to Get More Officers on the Street, Officer

80K Acres in 18 Hours: Cali Wildfires, Wildfire Today

Mountain

Makalu: The First Ski Descent, Outside

1st Avy Death of the Year Reported in Montana, Unofficial Markets

Rock Climbing: The Projecting Process, Training Beta

Honold, Ozturk Ponder Risk, Reward While Climbing Big AK Walls, The North Face

Head to Head, Enduro V. Downhill MTB, Gearjunkie

Goodbye to Francek Knez, Slovakia’s Silent Climber, Planet Mountain

What Climbers Can Teach Us About Focus, Outside

5 Rock Climbing Injury Prevention Articles, Training Beta

Brazilian Ultrarunner Sets Kili Speed Record, The Adventure Blog

How Climbers Sleep on a Big Wall, The Adventure Blog

Climbing and Outdoor News 10.5.17, American Alpine Institute

Colorado Debates Whether E-Bikes Will Be Allowed on Trails, Unofficial Networks

Meet the Women’s Group Changing the Face of Hunting and Fishing, Gear Junkie

Dear Fat Crack: A Not-Quite Love Letter to the Wide, Climbing

Trailer: “Waking Dream” Captures Terrifying Side of Chamonix, Unofficial Networks

Video: “Fountain of Youth,” Salomon TV

Gear
USMC On Hunt for Compact Pistol, Real Clear Defense

Backpacking: How To Keep Your Feet Dry, Backpacking Light

Heavy Competition for Army’s Light Tank, Real Clear Defense

Black Crows Ski Apparel, Powder

Best Wallet-Friendly Mountain Bikes, Outdoor Gear Lab

The Best Hiking Shoes, According to Adventure Guides, Outside

Why Do I need Trekking Poles?, American Alpine Institute

Down vs. Synthetic & the Future of Insulated Jackets, Gear Patrol

Gore Exhibiting Next-Gen Fabrics and High-Performance Cables & Materials for Military and Defense Applications at AUSA 2017, Soldier Systems

Best Sports Bras of Fall, 2007, Muscle & Fitness

Fitness, Nutrition, Health

Massive increase in antimicrobials use in animals to lead to widespread drug resistance in humans, Homeland Security Newswire

12 Common Failures of Passive Aggressive People, Psychology Today

The Homemade Energy Bars that Power My Climbs, Outside

How Overconfidence Subverts Rational Thinking, Psychology Today

Can Exercise Prevent Depression?, Psychology Today

The Healthiest Dairy, Milk Alternatives and Drinks, Men’s Fitness

An Honest Guide to Sports Gels, Outside

15 Things to Know About Food – The Industry Won’t Tell You, Psychology Today

Rogue Cells Can Give You a Fat Belly, Men’s Fitness

“Pornography Addiction” in 2017, Psychology Today

How Too Much Sugar Can Damage Livers of Even Healthy Men, Web MD

How to Deal With Takers at Work, Psychology Today

Is there Any Reason Not to Get a Flu Shot?, NY Times

The post Arete 10.12.17 appeared first on Mountain Tactical Institute.

READERS COMMENT ON “BIG BOY RULES DON’T WORK FOR FITNESS AND MARKSMANSHIP“

Rob,

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Recommend you do our Big Cat Training Packet, which is specific to the demands of urban firefighting. You can add in your own swimming/paddle sessions in the afternoon if you want. We always recommend training for the athlete’s main profession. Firefighting depends on a high level of specific fitness which could save your life – everything else is secondary.

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New to your programming, didn’t see any general guidelines related to athletes 40+ years old.  Anything you can share?

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We recently published the SF45 Packet, which is strength and conditioning programming specific for athletes in the 45-55 age range. Below are some of the details on the training principles we’ve applied for the packet. This should do the trick for you.

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I just bought the SFRE training packet and I’m wondering is there is any particular brand of rucksack you guys recommend?

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We use the standard ALICE ruck, which can be bought at any military surplus store. We recommend you use the same ruck you will use at SFRE if possible.

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First off thank you for everything you do! I love your programming!
A little back story, I’m 27 and haven’t taken fitness too seriously in the past. I’ve realized the error of my ways and have to decided to make a change in a big way. I’m working to join an Air Force reserve pararescue unit. The unit I want to join uses indoc grad standards for their try outs. I know I have a long way to go to get there and am dedicated to doing what it takes to get there. My question is what programming do you suggest I use to get my self in the physical and mental shape I need to be able to achieve my goals? I’ve already completed the body weight foundations program and am currently working through the military on-ramp program so now I’m looking for help to plan what my next steps should be to get myself where I need to be as efficiently as possible. Time isn’t really an option as I’m giving myself at least a year before attempting to enlist but I still don’t want to waste any time. Thanks in advance for help you can provide.
Thanks!

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Hello from lisbon! I am 19 years old , this year i want to stablish myself as a mountain athlete with more focus on Climbing and trail running , normally in summer time i do big backpacking and climbing trips.

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Recommend our Greek Heroine packet. It will train all the fitness attributes you need for climbing, trail running, and vertical gain in addition to developing strength, work capacity, and core development.

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I just finished big 24 training plan what would you recommend next. I want to improve my balance, core strength and still keep the strength I gained from big 24. This was a great plan loved it looking forward to hear from you.

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I’d recommend Operator Achilles from our tactical side. Achilles has a slight strength focus and deploys our Super Squat progression for bench press and back squat, but also includes a healthy dose of bodyweight work capacity, agility and running for endurance.

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I am and currently serving in the US Navy. I’m quite interested in the 18X pipeline and have been training with rucking and calisthenics but don’t quite have a good workout plan with rucking and running because I kind of just do it and not really see a lot of progress. I feel like I’m at a plateau. I would like to know from your experiences and knowledge about what program is best for me to set myself up for success when my time comes to join the Army on an 18X contact. I just recently found out about this website and quite curious in what can better myself physically and mentally for what selection entails. I also just got deployed so being here on the ship might limit some certain workouts. If you can please email me back with more info on what you might suggest for my training program would be greatly appreciated. Thank you for your time and have a great day.

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I am an 27 year old male Army ROTC cadet that has until the spring 2019 semester to be be able to score at least a 180 in the APFT for contracting, with 270 being the target for my ROTC Battalion. My sergeant gave me a copy of the APFT 6 week training program from when you guys were still called militaryathlete.com to get me there. My issue is that I’ve been out of shape for about 7 years now and have only been starting to get back into fitness over the past year. I’ve done starting strength and couch to 5k to get myself a bit of a baseline but now I need to go sport specific in my programming. Below are some relevant numbers that can maybe help you point me the right way.

What I want to know is: is it alright for me to push through with the plan I was given or if I need to train up to it first. If so, what plan should I follow from your catalog to develop a solid baseline. Numbers below, I look forward to hearing from you.

I am 5’8, 250lbs.

Starting Strength Programming:
Squat: 305
Press: 140
Bench Press: 165
Deadlift: 310
Power Clean: 140

Running capability: I can jog really slow (13-14 minute a mile pace) for up to 40+ minutes. I have not been able to maintain a constant 8-9 minute a mile pace for running yet and need to develop this ability so I can pass the APFT run in my age group.

Rucking capability: I can hump 6 miles with 30lbs in just under 2 hours.

Unofficial APFT Scores as of last week:
Pushups: 34
Sit-ups: 30
2 mile run: 24:36

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I’m very interested in purchasing a program from Mtn Tactical. I’ve heard nothing but good things and would love to give it a try for myself. Let me show you where my curiosity is.I’m an infantryman in the Colorado Army Guard and the big goal I have right now is Ranger school. I’m not sure if you’re familiar or not but at least in CO if you want to go to Ranger you first go to an OML, which is a weekend tryout. If you pass that you get sent to RTAC which is the guards version of pre-ranger. Then if you pass that you go to Ranger school.
The issue lies that I know for sure the OML will be in May, which is plenty of time to do my physical and mental homework. But I don’t know the time gap between the first weekend and RTAC, which is two weeks long, and the school itself. I’ve looked into your Ranger training packet, which seems excellent but I don’t have the full 10 months to prepare, and then I’ve looked into some of your other programs as well. I would really appreciate some advice. I know that physical prep isn’t the only thing that carries someone through schools such as Ranger, but it certainly helps. I have pretty good records of where I’m at physically, so if you need those to make a better assessment just let me know.
Thanks for your time Rob! I really appreciate the advice as well as all you do for the military/leo/fire/mountain communities. I’m a native Wyomingite myself so I also want you to know I think it’s sweet that all you’re doing is coming out of my home state.
Thanks again and have a good one.

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Hope you’re well. Just looking at some training plans on Mtn Athlete and trying to decide which could work best.

I’d say I’ve got 1 – 1 ½ hrs a day to train 5 days a week and then on the weekend I can likely do 1 day of 2 – 4hrs depending on family commitments, and then a day a month of a longer 4 – 8 hr day.

I’m on the Mountain rescue team here on Mt Hood where most of our missions involve skinning up for 3000/4000+ feet carrying rescue gear, I’m considering doing a couple of ski rando races as well between Feb and April next year as well.

I was looking at Artemis/ AMGA Guide pre season and the Ski Rando Training, trying to figure out if any of those or something else would be most applicable, thanks for your assistance.

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I came across this site while looking for some training plans to work on to get/stay in peak Alpine shape next season.  I’m thinking of starting out with the Bodyweight Foundation or Fatloss plan to get started and ease into your methods.  I notice that all the plans (mountain and general) include running, sadly (I used to love running) having had my tibial plateau crushed and reconstructed after an accident, I’ve been advised to avoid running all together (though I am cleared for all climbing activities, my ortho just doesn’t want me running).  Is there a good substitute, such as hiking similar distance times or cycling intervals?

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I have heard great things about your program.  I wanted to know how do you size it down for a female with little upper body strength.  Do you have an upper body strengthening program and core building program that can help her progress to a passing score?  Her grip strength is weak.  She can do a monkey bar crossing. However, she is unable to do even 1 pull-up.  She is motivated to get in shape and willing to do the work – it just has to be something she can actually do.

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I’ll be attending canadian army basic training in almost a year. I was gonna do the rookie packet to begin with. But was wondering which plan would be suitable to do just before i began Basic training.

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I plan on becoming certified as a Personal Protection Specialist and was wanting to know which subscription to subscribe to for such a position.

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The post Q&A 10.12.17 appeared first on Mountain Tactical Institute.

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By Rob Shaul

MTI’s Backcountry Ski Pre-Season Training Plan was due for an update and currently here in Wyoming, we’ve got 23 “lab rats” testing the sessions in the new design.

One of the consistent elements in all our plan updates is simplification. Over the years I’ve found that as I’ve gained experience as a coach my programming has become more direct, focused, and simple. I like to say that “sophisticated design is immature.”

This doesn’t mean the person who does the design is immature – but the design itself is immature … and as it “matures” over time and application, “extra stuff” gets cut away.

Program design generally begins too “sophisticated” – or complicated. The best design – houses, cars, tea pots, clothes, training plans, is simple.

Getting to “simple” is a surprisingly arduous process involving testing, running session, experience, and the confidence to make the decision on what elements of the program stay and are enhanced, and which get cut.

Video: MTI Lab Rats work through the Leg Blasters/Mixed Grip Pull Ups circuit and second Touch/Jump/Touch to Box Intervals in today’s session to the coming update of our Backcountry Ski Training Plan. 

Overall Cycle Goal
Our mountain sport pre-season cycles are designed to get the athlete sport-specifically fit for the activity so they he/she can begin the season physically prepared. In the case of this cycle, not only do we want our athletes to be able to be able to ski strong and long the first day of the season, but also be able to recovery, and ski the next day, and the day after that, and the day after, etc. So we’re not only training first day fitness, but also the ability to recover from a long day skiing and skiing.

Below is a chart I developed when beginning the Backcountry Ski Pre-Season Training Plan update which outlines the primary fitness demands of backcountry skiing, the exercises/circuits I deployed in the plan update to train them, and the end of cycle goals for this updated plan.

Note we don’t train “balance” during this cycle. I’ve found there is little to no transfer from gym-based balance training to outside performance. Quickly gym-based balance drills simply make the athlete better at the drill, and don’t help them in the sport. At the beginning of a ski season, all skiers are going to be “rusty” in terms of technique. If my skiers are fit, however, they can spend more time skiing early in the season and more quickly kick out the rust and get back up to form.

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As designed, the cycle is 7 weeks long, with 3x assessments at Weeks 1, 3 and 7:

Strength Assessment – 1RM Hinge Lift

Sport-Specific Work Capacity Assessment – 90 Second Touch/Jump/Touch to Box for Reps

Endurance Assessment –

30 Minute AMRAP wearing 25# Weight Vest or Pack:

4x In-Place Lunges

20x Step Ups (16″ Bench)

4x 25m Shuttles

Here is the weekly schedule: 

Progressions
Learning how to set the progressions for any cycle is part of the art or “craft” of coaching. These training sessions are intense – and my goal is to have the athletes not only be able to complete them at the top of the cycle, but also recover from the effort. This recovery goal plays a part in the setting the progressions.

The most “intense” exercises in this cycle are the Quadzilla Complexes and the Touch/Jump/Touch to box intervals. I’m running the different progressions for each 4 times – or four sessions, before increasing. The goal is to have the athletes able to not only complete the progression – but recover from it, before moving on to the next.

Recovery Drink Mini-Study
We’ve partnered with GU Energy for this cycle and are completed a recovery drink “mini study” in conjunction. Approximately 1/2 of the lab rats are drinking GU’s recovery drink after each gym-based session (Mon-Thurs). At each re-assessment (Weeks 3 and 7), we’ll compare results to between the two groups to see if the recovery drink perhaps made a difference.

After the lab rats complete this cycle and report back from their initial days on the snow, we’ll determine what worked and didn’t work, and update the current plan.

Questions/Feedback?
Email coach@mtntactical.com

The post Thought & Theory Behind MTI’s Update to the Backcountry Ski Training Plan appeared first on Mountain Tactical Institute.

Military

Militants Who Attacked US SOF in Niger New to the Area, OODA Loop

Crimea Isn’t the End of Russia’s Black Sea Ambitions, Bloomberg

Al Qaeda Rising from the Ashes in Syria, The Cipher Brief

Toxic Leadership Aboard USS Shiloh, Navy Times

Green Beret’s Assist, Advise & Train Mission to Expand, The Hill

Armed Ground Robots Could Join Ukraine Fight, Defense One

Gear

The Army’s Next Generation Body Armor, Task & Purpose

.50 Cal Round Effective Underwater to 60 Meters, Defense Tech

The 7 Most Mythical Skis of All Time, Unofficial Networks

2018 Best Snowboards, Outside

Avalanche Airbag Comparison Review, Outdoor Gear Lab

Army Developing Fire Control Device for Rifles, Defense News

Ultra Run Winner’s Full Kit, Gearjunie

Mountain

Patagonia, Backcountry Hunters Denounce ‘Antiquities Act’ Threat, Gearjunkie

Is Actual Skiing Dying?, Unofficial Networks

The Surprising Science of Backpacking, Outside

Freeski Women – “More Than You Think,” Trailer, Freeskier

Rock Climbing – Healing Nagging Finger Injuries, Training Beta

Climbing & Outdoor News, American Alpine Institute

Skiers’ Guide to Japan, Freeskier

Drone Footage of Iceland’s Landscapes, Outside

The Best Ski and Snowboard Films Out Now, Red Bull TV

Avalanche Accident Case Studies, Avalanche.com

Steps to Get Ready to Climb Big Objectives in Alaska, American Alpine Institute

First Free Ascent on the Diamond, Outside

Full Report On Avalanche That Claimed Hayden Kennedy And Inge Perkins, Unofficial Networks

Homeland Security/Terrorism

DHS Pics Sig Sauer for Sidearm, Soldier Systems

45 Foreign Fighters Arrested in Malaysia This Year, OODA Loop

The Rise and Fall of Los Zetas, War Is Boring

First Responder, Wildland Fire

Homicide the largest contributor to years of lost life among African Americans, Homeland Security Newswire

Sergeant Suckup, LE Today

Review of “Only the Brave,” Wildfire Today

FBI: Felonious Deaths of Officers Spiked 61% in 2016 – 116 Killed, Police

Respect Vs. Fear, LE Today

Interview with Amanda Marsh, Wildfire Today

Why Firearms Standardization Puts Officers At Risk, Police One

Stunned Suspect Kills Officer, Police One

LE – Analyze your Defensive Tactics Curriculum, Police

Wildfires: How they Form and Why They Are So Dangerous, Nat Geo

Eagle Creek Burn Flyover, Outside

Nutrition, Fitness

How Much Food Does it Take to Feed and NFL Team in a Week?, Men’s Journal

8 Best Muscle-Building Foods for Vegans and Vegetarians, Men’s Fitness

What a Single Fatty Meal Can Do to our Arteries, Nutritionfacts.org

The Healthiest Packaged Breads, Crackers & Chips, Muscle & Fitness

Healthiest Packaged Meat & Meat Alternatives, Muscle & Fitness

How Do People Die of Diabetes?, NY Times

Nearly 4 in 10 US Adults are Obese, WebMD

5 Things That Help When you’re Depressed, Psychology Today

Here’s Why Cross Training Is So Miserable, Outside

The post Arete 10.19.17 appeared first on Mountain Tactical Institute.

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Hello, I came across your website from an article in lessons learned and am wondering if you have any satellite coaches or a program where I can learn your methods and then teach to groups. I am a wildland firefighter on the Lassen national forest in California. Quite frankly I am fed up with the lack of dedication and direction to physical training exhibited on my district. I understand the need and requirement for a strong functional workforce in this line of work and am personally dedicated to my own fitness for duty. However the lackluster approach and monotonous running/ hiking routines done by most crews here leaves a sour taste in my mouth. The belief that wildland firefighters are professional tactical athletes is not understood by all. I have taken it upon myself to change this on my district. hopefully you guys have a program where I can help my district to be better physically and safer overall I look forward to hearing back from you and hopefully working with you in the future

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Hello, I was wondering what the best plan would be to get ready for sapper school?

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I’ve signed a Rep 63 contract so I will be heading to SFAS soon after OSUT.  I’m projected to ship to out Jan 2018 for basic, which doesn’t give me much time to train.  I’m trying to push it to April, but may not be able to.  What do you suggest given the two possibilities:

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Got any specific plan for Motocross and/or Hard Enduro Training Plan?  Im a weekend warrior looking to train hard at work for a while in this specific discipline.

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I’m a 50 year-old avid skier getting ready for a busy ski year. I’ve been running and doing “ski exercises” I’ve found on-line…then I found your site. I’m interested in an exercise plan, program or subscription but I’m not sure which one is best. I have a few limitations, mainly in selection of gyms. I live in Europe and the gym I have access to is limited in space and equipment. I have a small room I use for working out in my apartment. I’ve looked at other gyms in my area and most are tailored for more typical training. I have to fight for space to do what I’m working on now and can accomplish some of your exercises that I’ve looked at. However, there are no boxes, sandbags, and limited space so no running.

I also broke my ankle last year skiing and am still working on flexibility and strength.

Are there alternatives I can use when I don’t have equipment or space? I read through your products and couldn’t determine if you subscription service would provide this type of assistance or not.

Looking forward to hearing from you.

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Big fan of Military Athlete, followed your programs on and off over the past 8 years.  I’ve recently been doing the Fortitude series, version one, followed by a short break, and then onto series 2. Currently on week 4 and I’ve noticed what might be hip bursitis.  It’s been nagging me now for about 4 months, slightly bothersome especially during squats.  I usually just work through it, but do you have any recommendations or programs i could do which might help alleviate or prevent this from getting worse?

I’m an 18 series officer with about 13 years in, currently working overseas.  Just wanted to provide some context for any recommendations you may have.  Thanks again, keep up the great work!

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Hello,  I’m looking to purchase a training and meal plan (not sure if you offer that). I’m a police detective and in desperate need of some guidance I’m 42 years old and 6′, 370 lbs. I am a former wrestler and kickboxer and enjoy those types of workouts but my work hours do not allow me to make those classes. I’m looking to lose 150 lbs and complete an adventure race

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Thanks for offering the free push/pull 3 week plan. I just started the plan today and have a couple questions.
I’m unable to do full push ups for the 2 minutes so finished the two minutes wth knee push ups. Do I include the number that I did on my knees in that two minutes when calculating the %max used for the subsequent workouts or just calculate based on number of full push ups? Same for pull ups: do I include the number of eccentrics from the two minutes in calculating my % of max for the rest of the training?
Thanks again for offering this plan. I’m looking forward to seeing improvement and to hopefully doing your backcountry ski pre-season plan this fall.

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QUESTION

I very much enjoy your newsletter and have been able to keep up with one of you programs that prepare for trail races.  But I’m 67 years old now and don’t see much advice for the older athlete.  Seems like we can get hurt a bit easier and recovery in general takes longer.  I’m worried that trying to keep up with your recommendations for a younger crowd is eventually going to set me back.  But I love a plan, and you are putting some good ones out there. How do I decide how to dial back a plan so it won’t be too much?

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The post Q&A 10.19.17 appeared first on Mountain Tactical Institute.

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LE ATHLETE “COP MOVIE” PACKET OVERVIEW
The 5 training plans contained within this packet details 32 weeks of MTI’s latest day-to-day training for Law Enforcement Athletes.

Image may be NSFW.
Clik here to view.Each plan deploys our most recent iteration of “Fluid Periodization” and training the following fitness attributes essential to LE mission performance:

High Relative Strength – Strength per bodyweight, especially total and lower body relative strength. In most tactical situations, LE athletes need to move themselves quickly and powerfully. By building high relative strength, we aim to get them strong as possible, without adding unneeded mass, while still keeping them fast, quick and powerful. As well, strength is the key to durability. Stronger athletes are harder to injure in the first place, don’t get injured as bad if something does happen, and recover faster if they do get injured.

• Upper Body Hypertrophy – LE athletes, especially patrol, can benefit from upper body mass. A stout upper body can help intimidate would-be bad guys from assault or attack.
• Work Capacity – Horsepower and aerobic power to go super hard for relatively short periods – especially pertinent in any tactical situation. Law enforcement Work Capacity programming should have a strong emphasis on sprinting ability and recovery – as this is the mostly mode of effort when things are dangerous.
• Chassis Integrity – Functional, transferable core/mid-section strength and strength endurance for mission performance and overall durability.
• TAC SEPA – Tactical Speed, Explosive Power and Agility.
• Stamina – Different from endurance, “stamina” is the ability to stay mentally and physically fit and ready for long events, or multiple short events over a long duty day.

“Fluid Periodization” is our methodology of training these five fitness attributes concurrently with either balanced cycles, or cycles with subtle emphasis on one or two of the attributes.

The five plans, in the order we recommend you complete them are listed below. 

Image may be NSFW.
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Image may be NSFW.
Clik here to view.

COMMON QUESTIONS

What if I miss a day?
Begin where you left off when you return to training. This programmed is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.

Good Luck!

The post Packet Focus: LE Athlete “Cop Movie” Training Packet appeared first on Mountain Tactical Institute.

In this video, Rob talks about his new theory on training multiple fitness attributes in the same training session.

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The post 1-Lift-Per-Day “Hybrid’ Session Design appeared first on Mountain Tactical Institute.