MARSOC ITC TRAINING PLAN

The following is a sport-specific 8-week program is specifically designed to prepare athletes for the MARSOC Individual Training Course (ITC) The plan includes a 1-week taper, and is designed to be completed the 8 weeks directly prior to your course start week.

This is a very intense, 6-day a week program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.

This program gets progressively harder each week, until week 8, when the training tapers down into the start of selection. Don’t skip ahead!! The plan is designed to build upon itself. If you have to miss a training day, start up back where you left off.

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.

RUCK, RUN, SWIM, & FIN INTENSIVE
This plan is “sport specific” to the specific fitness gates assessed at the onset of ITC as well full body preparation for the physical demands of the course. The gates listed below are assessed at ITC, and we have developed the sport specific programming for improved results on these tests. With the exception of the CFT, you will take all of these assessments three times during the course of this training plan, with percentage based progressions to automatically scale to your level of fitness.

Assessments

• USMC Physical Fitness Test (PFT) & Combat Fitness Test (CFT)
• Double O-Course in less than 5:00 minutes
• 10 Mile Ruck for Time
• 5 Mile Run for Time
• 500m Swim
• 1,500m Fin

Training Schedule:

• Monday: PFT Work, CFT Work
• Tuesday: Swim, Fin, and Water Confidence
• Wednesday: Calisthenic Work, 5-Mile Run Interval, Chassis Integrity
• Thursday: Swim, Fin, and Water Confidence
• Friday: O-Course, Work Capacity, Chassis Integrity
• Saturday: Ruck Run Intervals

COMMON QUESTIONS

What equipment is needed to complete this program?

• Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
• 60# Sandbag
• ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
• Pull up Bar
• Access to O-Course (Substitute training included if you don’t have access to a O-Course)
• 25m or 50m Swimming Pool
• Swim Goggles
• Fins (Rocket or Frog fins recommended)

What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.

What if I have less then 8 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Don’t skip ahead.

What if I can’t handle the training volume at first?
Building stamina and reslience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, its better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

Unfamiliar Exercises? Questions?
Go to http://mtntactical.com/category/exercises/ to see unfamiliar exercises.

More Questions?
Email coach@mtntactical.com

Good Luck!

Rob Shaul, Mountain Tactical Institute

The post Plan Focus: MARSOC ITC appeared first on Mountain Tactical Institute.

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I’m almost 50 years old and have all the normal aches & pains of someone who spent 30 years as a Marine & Cop (I’m also coming off a very successful shoulder surgery).
Are your training programs right for me?
Do you have any Triathlon specific programs?
Do you have any programs that would benefit a competition Pistol & Rifle shooter?
Thank you in advance…

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How much/ would you design a plan to do Murph for 24 hrs straight?

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I would like to ask what your take is on adding weighted vest to RASP.  I am wondering whether wearing a 25-lbs weighted vest while performing push-ups, sit-ups, pull-ups, and run would add more gain.  My hypothesis is that it should add more to overall strength and endurance.

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Rob – I got to your website from a reference in Backpacker magazine.  I’m a 56 year old guy, 5’8” 210# (big time overweight – I should be like 175-180!) and have a VERY stressful 14 hour a day sedentary job (medical). I walk a mile a day to and from work, I pretty much stand all day at work.  I’m in horrible physical shape from many years of slacking off and not taking care of myself.

My 16 year old son has all of a sudden become passionate about backpacking.  Within 6-9 months I would like to be able to hike 5-7 miles a day for a few days with him on moderate/difficult trails.

Your programs look like they are for people who are already in pretty good shape and need to push more.

Where do you recommend I should start?

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QUESTION

I was planning on completing the SFOD-D training plan before next February. I was looking through the entire SFOD-D packet with multiple plans. Since I don’t have 10.5 months to execute the entire packet, what plans do you recommend I do in preparation for the SFOD-D plan? I was planning on finishing an old work capacity program I’m on right now and then beginning Humility.

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QUESTION

Very much enjoying your programming. Our group of 40+ year olds has completed in succession: fat loss, bodyweight and most recently SF45 Alpha. Liking the steady gains in lifting coupled with the endurance piece of mileage. We’re not hitting all benchmarks like starting bench warmup at 95, more like 75, 40# sandbag instead of 60. Still, seems like it’s been effective. Likely doing a 15 miler in December just to have a goal oriented event.

What’s next? SF Bravo or something that dials into something else?

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I’m trying to decide on either getting Greek, Virtue training packet.
Now the info.  I’m 40 years old 5’8 and weigh 206pds.  I have taken your nutrition advice to heart and practical use.  Only difference is the meal before I train I will have a carb: potato,rice or the sort.
I’m looking at this packet being my day to day training guide.
Goals: I want to stay in a relative fit and healthy lifestyle.  I’m not tip of the spear operator but I do work on Aircraft for the Air Force and I got about another 15 years before I retire. I want to be a good Strength level but not lose endurance or conditioning. I suppose I’m looking for that well rounded health and fitness but also be able to continue hiking, rucking and outdoor activities.  If you got any questions or need to know something just shoot me a message.

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I’m currently on 20th SF groups train team and will be until February when I’ll attend SFAS. I’ll start the ruck based program the designated time before SFAS.  Our drills consist of a apft, 12 mile ruck with roughly 60lbs, day and night land nav, various team events then a 5 mile run on Sunday.  What program would your coaching staff recommend as far as a program goes until I start the ruck based program, or if you’d approach SFAS training differently given the drills I’m required to attend and maintain a high level of fitness.  Any guidance would be much appreciated.  Thanks.

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So I’m tracking a ranger slot in a couple of months after I PCS from my current duty station. Currently I am decently fit with an Army APFT of 280 by following my own weight training plan combined with the MTN APFT plan.

My question is regarding whether or not if there is a plan that includes heavy weight training but leads directly into the ranger plan. I’ve looked through the virtue series as well as some of the other packet plans but I’m not sure which path to follow.

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Regarding the Big 24 plan,

I understand that the plan is designed to be 7 weeks long, however is
the 7-weeks supposed to be a single mesocycle, and therefore supposed
to be tested every 7 weeks?

–Like how Jim Wendlers 5/3/1 plan contains a testing week every
fourth week, as each 4 week block is considered a mesocycle.

Just looking for a good plan before jumping into a larger packet
plan-based school.

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I’m just finishing your Alpine Runner plan, and I’m planning to start your Spirits Series. I’m not currently a LEO (waiting to start the academy), and don’t have a weighted vest. I’m a 5’4″ fairly petite female. Any recommendations for brands, etc?
Thanks,

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I have completed a few of your hiking plans and half of shipboard. I am not an avid hiker nor military, I just like the balance of your plans and the interesting workouts. I quit shipboard because it just got a bit too intense and I was extremely busy at the time. I do the programs with a friend, but not together as we have different schedules. Anyways, she chose to do humility next to build a base before we try the more advanced plans. I am wondering about the loaded runs. I am a fairly good runner (can run up to 13 miles and my pace is usually around 8:00/mi), but I have never comfortably ran with a pack. One of the plans we did called for intervals of step ups and runs, and I dropped the pack for the runs as I just couldn’t make it work. Will I be missing a lot if I opt to do the runs unloaded in humility? What is the main purpose of doing them loaded? If it is totally crucial I will invest in a good running pack, but just curious as to why I’m doing it first. Thank you!

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Hello, I just read Rob Shaul’s article that was published in the journal of mountain hunting magazine (printed-not online version). I was just curious if he would recommend following this program or something similar year round or would it be more beneficial to employ it only in the weeks/ months prior to hunting season?

Thanks

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So right now I am a couple of weeks into the USAF PAST plan and I am sitting at a 7:32.32 min 500m there is room for improvement, yes but I also need to focus on getting my run time down. Would it be justified to add in an extra run day and cut a swim or should I stick with the schedule?

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The post Q&A 10.26.17 appeared first on Mountain Tactical Institute.

Military

DOD Struggles to Defeat Drones, Real Clear Defense

Xi Jinping’s Plan for China’s Military Dominance, South China Morning Post

Terrorism & Just War, The Bridge

How Americans Learned to fight the Modern War, The Bridge

It Seems Inconceivable That We’re Still Fighting In Afghanistan…And Yet Here We Are, Task and Purpose

Army Testing APFT Replacement, Army Times

Homeland Security/First Responder

Technology Distraction in the Patrol Car?, Police One

Physical Fitness Plays Role in Use of Force, LE Today

Assaults on Border Patrol Agents On Rise, Officer.com

Over 7K Structures Destroyed in Cali Wildfires, Wildfire Today

Police Documentary Film, “Officer Involved,” Should be Mandatory Viewing, LE Today

Gear

The Best Ultralight Sleeping Bags of 2017, Outdoor Gear Lab

Gear to Help New Dads Get Their Babies Outside, Outside Magazine

Helly Hansen Introduces “The Life Pocket™” Keeps Phone Warm Using Aerogel Developed by NASA, Unofficial Networks

This $199 Cable Cam Kickstarter Could Revolutionize Your Ski Filming, Unofficial Networks

Future Soldiers May Wear Super Spidey Skivvies, Defensetech

Mountain

“Abandoned” – A Ski Documentary, Outside

Woman Climbs First 5.15b, Gear Junkie

Nuptse South Face, extraordinary new French route climbed by Degoulet, Guigonne, Millerioux, Planet Mountain

Dragging Heavy Things in Cold Environments: 1,000 Mile Antarctic Crossing Planned, Outside

Climbing Video: Managing the Fear of Falling, Training Beta

Climbers set New Record on El Cap’s Nose, Outside

Fitness/Nutrition

The Truth About BCAAs, My Sport Science

Food Addiction: Stop Dieting, Start Re-Wiring, Psychology Today

Do Weight Vest Workout Actually Make You Faster? Men’s Health

Advanced Programming Principles For Shoulder And Knee Health, Breaking Muscle

Paleo Brownies, Mark’s Daily Apple

On-And-Off Fasting Helps Fight Obesity, Science Daily

Are Ketone Nutritional Supplements Good or Bad?  Science Daily

Fix Your Knee Pain With These Simple Exercises, Men’s Journal

Testosterone Supplementation: My Primal Take Mark’s Daily Apple

Proper Breathing Mechanics for Bracing, Robb Wolf

Why Cutting Carbs is So Tough, NY Times

The post Arete 10.26.17 appeared first on Mountain Tactical Institute.

KUDOS ON THE RUNNING IMPROVEMENT PLAN

“I just wanted to give you guys so more kudos. I am a female Army Officer and I consistently score in the 280s on my PT test. I have never NOT maxed my push ups and setups, its always the run that gets me. Anyway I am REALLY busy and I needed a run program that wasn’t going to keep me tied down too long during the day. So I took a PT test 6 months ago and ran a 18:25 on the 2 miles. I signed up for your Running Improvement Program and was able to do about 50% of the workouts each week. The first two weeks I did all of the workouts but then my schedule got crazy and I only ended up doing the intervals and the 3-4 mile runs each week. I worked through the first 6 weeks and just took my PT test after doing the program and dropped my 2 mile time to 17:04. So even only doing 50% of the program each week I was still able to greatly improve my time. I have to admit though during my intervals I worked to be as far under the range time that I could. So if my recommended 800m time was 4:08 to 4:25 I was pushing harder in that a majority of my interval times ranged from 3:33 (fastest) to 3:50. Thanks for a great program! Maybe if I get time to follow it as prescribed I will see even bigger improvements!”

QUESTION

I am preparing to move into Apollo here in about a week when I finish Hector. I have a couple questions. First I see it says 40 foot sandbag toss and chase for time and also on a separate day for reps. What does this mean? I don’t see that separately outlined in your exercises page. It seem like a single go through of that exercise for time would maybe take 15-20 seconds. Is that the point? And same for the reps, it seems like it would maybe be 3-4 reps unless I’m misunderstanding the instruction. Secondly, on the first day I think it was,  it says to do an assessment for max reps of pull ups unloaded/25#. Does that mean to do two separate assessments? One unloaded and one loaded?  Also with regard to the eccentric pull ups later. Do you recommend a plate on a chain and belt or a weighted backpack or a vest.  It seems like it would change the dynamics of the movement so what is your recommendation? Thanks for your time.

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First off, love you guys. Been a subscriber even when I’m not “on the wagon.”  I can’t wait to use some of your plans for future goals but I have a very specific need now and after browsing all of them, I want your thoughts on a current plan. Since I’ve moved to a busier fire station and I work a 24 hour shift every third day, mine time is very limited as well as equipment (just filled up my new MTI sandbag to have bag at the station, too). I would love to find something or alteration, that meets these specs best possible:

*   Short but intense, < 45 mins (like Busy Operator)
*   Minimal equipment (like Sandbag Ethos, Fire Rescue, Fat Loss, Bodyweight)
*   No long distance running/rucking, i.e. over 800m at a time (like Beep test)
*   I thought about moving any running/rucking days to my off days if thats an option; not skip but swap a session #4 with #5.
*   Doesn’t need to be Fire Rescue centric sense I find a lot of it transfers just fine plus I’ll be going into the Guard next year.

Thanks Rob for your time and thoughts. You and your team keep up the good work.

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Not sure I have a perfect plan for you …. I’d point to our LE day to day programming as they are designed to last 45-50 minutes, but all of our current plans require a fully equipped gym.

From what I do have, I’d recommend the Sandbag/Weightvest/Dumbbell Training Plan – you have access to it as a “Legacy Plan” with your subscription. You may need to cut rounds from the circuits to make your time constraint.

Let me know if you have any questions and/or can’t find the plan.

– Rob

QUESTION

I have gone through the APFT program once and am going to start it again. My end game would be Special Forces (and beyond, potentially). I’ve spent the last few years squatting and deadlifting and didn’t realize my upper body was basically not developing, so my numbers on the test are not impressive at all. My sit ups are around 60-65, push ups around 32-36, and pull ups around 8-9. My runs were improving very quickly, but then I got shin splints and had to lay off. I’m not worried about the runs as of yet.

My plan for training after I master the APFT is Running Improvement Plan, SFAS packet, SFOD-D Training Plan, and then go through the Greek Hero series.

Do you see a flaw in that? I may jump on your Push Up plan as well before the SFAS or SFRE plans.

Also, if I’m focusing so much on APFT stuff, I don’t want to start losing power and strength, but I don’t know if I should supplement other workouts while I’m trying to get my upper body strength to grow.

I guess my overall question is: Do I focus on one training packet at a time or include maintenance workouts throughout so I don’t end up being good at only 3 movements after months of trying to get my numbers up? From my limited “coaching” perspective, I think I’ve put together a good progression with your plans… but I’m not a coach, so I may be missing something.

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I have an APFT towards the end of November and I’m going to start the APFT Plan next week. What would be a good concurrent plan do to with the APFT Plan to maintain and work on my overall fitness?

Should I do the APFT Plan in the mornings and the concurrent plan in the evening? Or vice versa?

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I know I am cutting it close to the wire, however I have 45 days before I have to run a PFT & CFT and a Bomb Suit Mobility Test, all back to back for approval to be eligible for a EOD lat move. I have locked at both your PFT & CFT plans and I have no issue buying both. That being said I am unsure how to blend them together to get the best results. Any guidance you can provide would be greatly appreciated.

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In the past 5 months, my son has applied and tested at 2 separate fire departments. He has been volunteering for about 6 months. His times have been roughly 50% under the time limit.
He is working towards an early November date for physical testing at another department. They are actively hiring non-certified FF’s of which he is.
My son is in overall good shape; 6’3″ about 170. Works full time. Not currently working out. Needs a plan at least for the next 4 weeks so he can get himself ever more ready. He can workout about 1 hour early AM before work.
Can you recommend training to get him a crash course within these constraints?
Thank you for your expertise and help.

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I’m a career firefighter in TN and am very interested in beginning the Jaguar program or the Meathead Marathon program. I’ve been wanting to increase my running for a while, but also like the idea of going through the Jaguar due to it being specialized for my type of work. Does the Jaguar program involve any running?

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I am a police officer and member of our county’s SWAT team(we’re not full time, but always on call).  I recently signed up for your programming and need help starting out.  Which program would you suggest starting with?  I am in fair shape, but need to trim up and work on cardio.  I also hope to drop some pounds in the process.  One last thing, my workout times vary day to day.  I work 2-11pm 5 day’s a week.  I usually workout afterwards, and time can really be constrained.  Any advice I appreciate!

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Per your prior recommendation, I’m going through Fortitude and really enjoying my first real exposure to rucking. Couple quick questions:

1. What is a very fast mile or 3m? I’m sub 30 on 3mile and always like to keep an eye on what elite guys are doing. Perhaps it plateaus on pace and then it’s about extending mileage?
2. Thoughts on sustainability/durability? I’ve had a couple knee surgeries but feel pretty good right now six weeks into rucking 1x/wk. I like the idea of training durability but conventional wisdom (not that I trust it) is that weighted run/ruck would be a lot of mileage. Any good studies on this?

All the standard kudos are in order and still hold true.

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QUESTION

any insight into behind the head press? Ive had my share of reading the online forum pros and cons. Look forward to your opinion. I am personally not a huge fan but want to make sure Im programming with as much variety as possible.

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QUESTION

I have a simple question with a lot of background information behind it. I’ll start with the question and then write out the supporting novella.

Question: Do you have a multi-user license for presenting your product to a finite group?

Explanation: We are a small/mid-size full-time urban fire/rescue department (approx. 325 members) slowly trying to introduce a wellness program to our members. We sent a handful of volunteers through the IAFF ACE Peer Fitness Training program. These volunteers are then able to go out and consult and train with department members and develop programming for them. Many of our members do not want individual one on one sessions. Those who reach out typically just want a program with little input on their end – not smart. Most of the volunteer PFTs are not comfortable writing out long range programming and are quite intimidated by it as this is not something they regularly do. They are more comfortable with coaching on movement patterns and mechanics. They would like a product they could present, demonstrate and provide to a member who asks for one – altering it if necessary.

I have used your products for many different events and goals. I very much enjoy their value and their results. You have a vetted product that has been tested on your lab rats, fire, LE, and military entities around the country. I would like my PFTs to evaluate the needs of a department member who approaches them and then assigns them one of your products based on the assessment; be it the Fitness Assessment plan, recruit class plan, a big cat, BW, limited eqt, etc. Then the PFT can help with exercise questions and track their progress. I do not know how many people would use a product or multiple products.

Currently we only have 6 active PFTs and they aren’t being used very often. We do not have a full-time trainer, the PFTs are assigned to apparatus and this is an extra, non-paid duty. We don’t have a centralized workout facility though each station does have some equipment (dumbbells, a couple kettlebells, multi-station piece and maybe a cardio machine). It’s a slow process in terms of culture change. I followed your articles regarding that very same subject. Our program is currently voluntary and we do not have a physical fitness requirement or work performance evaluation (for example, can you still lift a ladder and drag a dummy).

Thank you for your help and consideration of the matter,

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The direct answer to your question … I’d like to see you at 200-210 pounds, but before you start eating ice cream and slamming protein shakes, here are a couple things to think about:

QUESTION

Coach,

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Been a subscriber for the last couple years or so and have recently made some career/life changes that have drastically altered my training. Looking for some advice on how to direct my training i.e which plans to gravitate to, especially after reading Rob’s recent articles on us “aging” athletes.

Some of my particulars:

• 48 y/o lifelong athlete with back pain (two blown out discs) and knee pain. Everything below is quickly catching up.
• Crossfitter since 05, but tired of chronic soreness, injuries and lack of periodization (why I switched to your programming; much better)
• Ultramarathoner/24 hour Mtn Biker back in the day
• Retired from US Navy Dec 16, mostly Specwar/Marine Corps as Hospital Corpsman Master Chief
• New civilian job; Can’t PT at work anymore, as they expect results
• 3 year old and 1 year old kids – “PT time limiters”
• Tried 0430 PT, but can’t warm up enough to not get hurt
• Started afternoon PTs, but only get approx. 45 min before my wife is giving me “the eye”
• Home gym

Any advice would be greatly appreciated.

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The post Q&A 11.2.17 appeared first on Mountain Tactical Institute.

Military

Navy: More Analytical, Honest about Personnel Needs, Real Clear Defense

China Takes an Expansionist View of Geopolitics, Statafor

US Pledges $60 Billion for New African Counterterrorism Force, Small Wars Journal

The Battle of the Beret; A Never-Ending Campaign, Small Wars Journal

The Army Wants a Pint-Sized Tank with a Big Gun, Real Clear Defense

Homeland Security/First Responder

SWAT Team Kills Parent Holding Teacher Hostage at Cali School, Officer.com

Bleeding Out – Blue Lives Matter, LE Today

Video Shows Nashville Fire Recruit Fall from Training Tower, firefighterclosecalls.com

Experience Builds Bias, Wildfire Leadership

The Rescue Mindset, Backstep Firefighter

Gear

Best Wallet-Friendly Short-Travel Mountain Bikes of 2017,  Outdoor Gear Lab

Shinola Manhattan Knife, Outside Magazine

The Best Backcountry Skis of the Year, Powder

Marines Finish Testing New Tropical Uniform and Boots, Tactical-Life.com

Meet ‘RoMan,’ the Army Robot That Can Lift a Box or Pour Your Coffee, Defensetech

Here Are This Season’s 6 Best Skis, Men’s Journal

Army Soldiers Field Test New Body Armor, Tactical-Life.com

Mountain

Rock and Ice: A Woman’s Guide to Building Power, Training Beta

Riders POV at the Red Bull Rampage (Mountain Bike), The Adventure Blog

First Ski Descent of the Caroline Face, Planet Mountain

Tying In: Bowline vs Figure 8, Climbing Mag

Fitness/Nutrition

Do you need to refrain from coffee to get the maximal effect of caffeine? My Sport Science

Endurance Athletes: Welcome To Strong Season, Breaking Muscle

Are ‘Healthier’ Groceries Really Healthier? Science Daily

Skip These Supplements and Eat Real Foods Instead, Outside

The Next Big Performance Enhancing Drug: Bacteria From Elite Athletes’ Guts? Men’s Journal

Does Gluten Intolerance Exist? Robb Wolf

Heartburn Drugs Tied to Stomach Cancer Risk, NY Times

Jacuzzi over Ice Bath for Exhausted Muscles, NY Times

Are You Addicted to Coffee? WSJ

Spin Classes Causing Rhabdo, NY Times

The post Arete 11.2.17 appeared first on Mountain Tactical Institute.

Save Big on several MTI PFT Training Plans

Including:

• APFT Training Plan
• USMC PFT Plan
• US Air Force PFT Training Program
• US Navy PST Training Plan

Simply enter:

PFT40  

at checkout and save 40% on the above-listed plans.

The post Flash Sale PFT Plans appeared first on Mountain Tactical Institute.

I just took my APFT after running the 6 week program. It might not sound like much, but I broke 80 points in each event. I haven’t done that in almost 8 years since I’ve been in the national guard. I just wanted to thank you for putting together the program. This is huge for me. I can’t wait to try Humility next.

I used the APFT programme. After four weeks I went from 60 to 80 pushups, and 65 to 84 situps. Super pleased. 300 points after just a month. My run didn’t improve (12:53) but I played sports all day the day before and that took a lot out of legs on test day.

I’ve got an older version of the APFT plan and have used it several times over the years with solid success, and I always recommend it to soldiers in my unit struggling with their scores- I’ve seen it turn a couple guys careers around at the last minute. It’s amazing what working up to a decent PT score can do for a soldiers morale. I’m a big fan of your programming and the methodology/mindset behind it. Keep up the incredible work!

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Rob,

Wanted to let you know, did the program during airborne as much as I
could. Even with not making all the workouts it helped immensely. Made
it through SFAS and got selected. I continue to refer back to the
program, the operator sessions and use your APFT program here when I
can’t get equipment.

Thanks for the help and the great programming,

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A few months ago I acquired your scalable APFT plan for and used it to prepare for a similar pt test here in Canada.  I added the pullup and bench training as per your advice and it worked like a charm and kept my body weight down.  I just wanted to say thanks and let you know that I find your methods and programs to be top notch, especially for those who train for results outside the gym and more specifically for combat.  So thanks again, keep up the good work.

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Rob,

I just wanted to let you know I scored a 290 on my APFT! It was my best score ever–19 points over my previous high score–and not bad for a 43 year old.

Your APFT training plan was the key to my success.  Thank you for your great training programs and the benefits they provide for our military members.

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Rob,

I apologize up front for the lengthy email…

I just took my record APFT after doing your plan and I had great results.
APFT #1: 60 PU, 77 SU, 14:50 run (260)
Record APFT: 80 PU, 85 SU, 13:14 run (300)
I stopped the pushups and sit-ups early (could have done 5 more pushups and 10 more sit-ups with the time I had left) and I maxed my run for my age group. Due to family and grad school commitments I couldn’t do every workout (missed 7-9 workouts total) and still maxed my PT test. I know I could have done even better if I had stuck to the plan 100%. Thanks!

The only thing I didn’t do was stick to your long distance run times, they seemed too slow for me. I ran an 8min pace for every run except one, and that one I ran at a 9 to 9:30 pace depending on the terrain. I hit every time progression for the sprints during the program so running faster on Wednesday didn’t slow me down.

Up next is cadet summer training at USMA. After I graduate I’ll be a TAC officer (similar to your Company Officer at USCGA, in fact we have a Coast Guard officer in our program who is headed down there upon graduation) for a company of cadets. I bought your Ranger School program last year to get me ready for this summer (I’m already Tab’d and I found out about you during my tour as an RI). I know this is overkill for cadet training but I’m hoping to ruck circles around kids that are 8-12 years my junior. I plan on doing an unload week while we travel and will start up next week. I’ll let you know how it works out.

Thanks again for your great programming. I tell everyone who’ll listen about MA and try to get them to see the wisdom in your methodology.

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Rob,

I just wanted to say thanks again for such an awesome program. My detachment
took a record APFT this morning and the results amazed me. My detachments
average during the initial diagnostic was a very weak 242 and after doing
your APFT 6-Week Training Program our average was raised to a 273. My
background is Infantry so I believe it is important to be physical fit but
my Soldiers are Public Affairs and they do not hold the same belief in
physical fitness Infantry Soldiers do. I had two Soldiers raise their
average over 50 points and I made a believer out of them and the other
companies and detachments in my unit. Out of 10 companies and detachments we
had the second worst average and after six weeks we know have the highest.
Thanks again and keep up the amazing programming.

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Rob, I just read the young mans post/question about Ranger school prep and his idea that the MILATHLETE program doesn’t translate well into APFT prep. Well let me tell you he is way off base. As you know from my correspondence over the past few months my BN has been using your program in preparation for Afghanistan for nearly a year. A couple of weeks ago my commander and I had to take our APFT for record before block leave, we realized on friday we needed one and came in monday and executed, no real specific prep. I am 41 he is 43 and we both scored in the extended scale over 300. The APFT is three events it could be completed in less than 30 minutes, its a day off.
IOBC offers a Ranger prep program that will easily prepare anyone to pass Ranger school. You can also go to RTB and run the 5 mile course. There are no secrets to passing Ranger school, just be in shape and have a pair of balls. LDR-7

CSM E

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Thank you very much for sending me the APFT program. I was able to get 375, which is the highest score you can get on the extended scale at West Point. I did 102 Pushups, 105 sit ups, and ran an 11:51 two mile. I got the highest score in my company. It is defiantly as a result of following your programs.

– J

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Sir,

Just took my APFT this past Thursday and after only two and a half weeks of your APFT workouts I scored a 290. A 20 point increase from my usual 270. Maxed both the pushups and sit-ups and cut about 40 seconds off my run time. With the Operator Sessions and those APFT workouts I should be 300+ on the next one.

Thanks!

– C

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Dear Rob,

I just wanted to let you know that your plan worked very well for me. I maxed the APFT, shaving a minute off my run time and adding 12 push-ups and 10 sit-ups to my earlier test. Thank you for your help and coaching.

CPT A

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Mr. Shaul.
I’m a hotshot firefighter here in Alaska. Myself and 19 other men on my crew travel throughout Alaska, Canada and the lower 48 fighting forest fires from April through the end of October. I’m working on changing my crew’s winter PT program to something more useful to total athletic fitness (I have been following Sealfit for the last 6 months). But, standards are hard to change and the older guys in charge, as well as our “brass” don’t want to stray from the classic push, pull, sit up, LSD programming of the past. That’s where your APFT program can help. I’m taking one volunteer and working him through the 6 week program at the end of a scaled down Sealfit/strength cycle. I’m certain that he will not only blow the other guys out of the water come testing day, but when we get in the woods and throw down with the axes and saws as well.

-D

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First I wanted to say thanks for the APFT plan. It really helped increase my PT score in only a few short weeks. My initial test results were:
PU: 60
SU: 62
2Mi: 1636

At the end of the program (and after a 4 day in Vegas and only 4 hours of sleep before my for record test) I scored the following:
PU: 78
SU: 80
2Mi: 1455
Admittedly I could have done more pushups and situps (after all I did 83 of each the test 2 weeks ago), but I wanted to save some for the run since I knew I wouldn’t run a 13 minute… I had about 45 seconds left for pushups and 15 for situps when I stopped… I am extremely satisfied with the improvements though.

– J

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Coach,
Last week I finished the APFT program and want to say, first and foremost, kudos. Having been slowly recovering from an ankle injury over the last few months (I injured my ankle last spring during our Battalion Pre-Sapper course) I did have a minor drop in performance after my first APFT I took after my first month in Hawaii and first month of doing the Mountain Athlete Base Fitness Program.

The APFT I took on 8 October 2013 was this:

Age: 30 years
Gender: Male
Pushups: 52
Situps: 71
2 Mile Run: 16:40

Bodyweight: 177 lbs/20% Bodyfat

After that APFT I continued on the Base Fitness route on the Mountain Athlete side (more or less, with a couple of stints at using the Busy Operator 1 program for a couple weeks, introducing myself to the military side). I also hammered down on my diet a lot more too, 1x cheat day and more or less following the guidelines you guys put on the website.

I started the APFT program seven weeks ago (blended with 2x days of low volume/heavy load lifting to maintain a bit of strength) to prepare for today’s APFT and my morning started with this:

Age: 30 years
Gender: Male
Pushups: 61
Situps: 80
2 Mile Run: 15:34

Bodyweight: 170.5 lbs/8% Bodyfat.

Once again, thanks for providing such kickass programming. This week I’m going to rest mostly before I roll right into the Operator Sessions next Monday and in October I will use the program again to see if I can’t surpass this last APFT.

Very Respectfully,
-C

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Finished your APFT plan for the 3rd time last week; finished #1 (by raw score and points) in my unit in all 3 events on Tuesday.  I’ve improved on each APFT over the last 3 I’ve taken following your program, scoring 300 each time.

-J

The post KUDOS for MTI’s APFT Training Plan appeared first on Mountain Tactical Institute.

KUDOS 

“No question to ask, but rather a thank you for your smart and mature approach to training, I.e., the absence of “Bro-Speak” is greatly appreciated!

I recently purchased the Chassis Integrity plan and have been using it as a “finisher” to my regular strength training. I’ve been following one of Jim Wendler’s 5/3/1 programs and the inclusion of the Chassis Integrity work has been great.  As such, I don’t run the program five days a week, but rather every other day.

I’m 57 and have always been an endurance rather than strength athlete. I can’t always handle the recommended weight, but I’m making progress.
In the future, I’d like to run one of your larger plans, but for right now the Chassis Integrity plan has been a nice introduction to your programming.

Again, I love your mature and intelligent approach to training. After I feel like I’ve earned it, I’m going to purchase one of your Mountain Athlete shirts and wear it with pride.

Keep up the good work. You are a breath of fresh air in the world of strength/fitness training.”

QUESTION

Im about 3 weeks into your On Ramp program before moving towards virtue, and I am feeling the soreness. However, I noticed a drop in my weight. Is this program’s purpose to lean out athletes? My concern is that you mentioned that military personnel should maintain certain baseline standards like 1.5bodyweight bench press. Should I expect to see a decrease in my max repetition for some of the lifts? I did notice a drop in my deadlift and squat.

ANSWER

QUESTION

I know you get this question all the time. I am not sure which program I am needing to choose. I am going to be honest with you and myself. I know I need to choose an on-ramp program, but that is it. I am a firefighter who is probably about to be sent to the police academy. I need to get ready for the physical test there which is a version of the Cooper fitness test, but I would also like to get in shape for my job at the fire station. Any suggestions? Thanks for your help and time.

ANSWER

QUESTION

My interest is in core training as applies to endurance riding…Double Centuries, Markleeville Death Ride –
deathride.com, California Triple Crown – caltriplecrown.com   I am specifically training for the Terrible Two, and training for the LoToJa – lotoja.com.

I have completed all of these successfully with the exception of The Terrible Two.

ANSWER

QUESTION

I’m just finishing up the 6 week training program for athlete suffering from a leg injury.  I broke my calcaneus bone (left heel) on a climbing approach, and this program has been great, a lot of fun, and has given me something to do to get me through this time of injury!

I’m looking for a new routine to tackle – bridge me – into the winter season.  Over the next few weeks, I’m transitioning out of a walking boot and into a shoe, but it’ll be a gradual process and I can’t crush it immediately.

My goals are family (easy skiing) by Thanksgiving and climbing ice and BC skiing by mid-December.  I’m a weekend warrior family man who works too damn much at a desk job, but trying to get after it the best I can, which means I miss the occasional workout, but hit it the next day instead.  I will climb train through the winter at a gym, also missing the occasional work-out if I can take advantage of an powder day dawn patrol before work!  Oh – and I’ll be 45 by mid-December too, so I tend to scale a bit for slightly more rest, etc anyway to allow recovery time.

What might be the best program to steer towards as I transition back into full strength with these goals in mind?

ANSWER

QUESTION

The past few months I have really built up my mountain fitness. I started with the base sessions, transitioned to the Peak Bagger, Rainier Training Plan and recently did part of the run Improvement plan for a 10k. I summited Mt St.Helens, Mt Baker, bagged a few other peaks, and finished my first 10K in about 49 minutes. I’m curious how the Body Weight Foundation will compliment what I’ve already built up. I’m thinking about hitting up the BW Foundation then transitioning to the BW Build. Then I think it will be time to hit the base sessions back up to get ready for climbing season here in the Cascades and possibly the Alps. Your thoughts?

ANSWER

QUESTION

I was hoping to get some advice from you guys regarding program selection. I am sure you guys are busy, but I would certainly appreciate your guidance.

A bit about me:

• 24yo Male
• Serving in the Canadian Army. Currently deployed overseas with access to a SeaCan Gym (one of the BeaverFit ones). OR-5, in a Trade/Position where I have one Junior Rank who reports to me, and one officer whom I report to. Work in HQ Coy with no organized PT schedule.
• Former Top level amateur rugby player, but quit after injury (severe concussion with follow on Post Concussion Syndrome).
• Always been stocky but was in good shape while playing rugby but following injury put on weight while being mostly unable to tolerate intense activity. Currently hovering around 225lbs, and not in as good of shape as I want.
• I recently completed an endurance race that my Div holds back home, which was also run here for morale and cohesion (32km run, 5km canoe portage, 10km canoe, 5km run; all with 22kg ruck). I trained for it using the MTI Fortitude V2 Program (based on the time between deciding to race and the race I completed 5 weeks of it), which was great. Following the race, I went on 14 days of leave in Europe (And did absolutely Zero Training). Now that I am back from leave, with 5 months left on tour, I need to sort out my training and find a program that will help me achieve my goals as well as work within my constraints. Fortitude was a great program to get me in a place to run the race, but I am not sure its the right program to train over the next 5 months

My Goals:

• Short term; over the next 5 months, cut down my overall weight to 200lbs, and drastically improve my body composition.
• Moderate term; -Change my physique to a point where my conditioning doesn’t negatively impact my credibility or at least my perception that it does.
• Longer term; Get myself in good enough shape to attempt SOF Selection in early 2019. Currently my level is nowhere close to good enough.

Current Constraints:

• Limited equipment
• Time is somewhat limited (Approx 90min workouts would be the longest) and a somewhat sporadic schedule (ie Can’t always workout in the AM/PM).

Any general guidance or suggestions of plans would be greatly apricated.

ANSWER

QUESTION

I’m getting ready to start the CFT plan with my Marines.  I just finished John & Judas and really don’t want to lose my strength gains.  Would you recommend a strength program that I could use in conjunction with the CFT plan?  As always, thank you for everything.

ANSWER

QUESTION

ANSWER

QUESTION

I’m very interested in your program for the SFOD program but I’d really like to check out some examples of each packet of doable. Any other guidance would be greatly appreciated too.

ANSWER

QUESTION

I have an athlete subscription to the website and I was looking at some programs to implement in my routines..I’m heavily into Spartan Races and I love the pre written Spartan programs available on the site, however I was curious if there was a program that would work well for improving Spartan Racing/ Strength that includes weighted gym work.  It looks like the Spartan Programs on the website focus on bodyweight strength training, which is great, but I still prefer my barbell/dumbbell work.  Any recommendations on programs that are the ultimate hybrid that would include strength, hypertrophy, endurance,  and work capacity?  Or maybe a series of programs that you would recommend going through?  Sorry if this was already brought up in the Q & A section.  I tried researching for an answer to something like this and couldn’t find one.

ANSWER

QUESTION

ANSWER

QUESTION

I just purchased the 10 month SFAS preparation plan and am extremely excited. I used your Ranger School program to get ready and after outperforming a great bulk of the class; I have nothing but faith that this one will help build the physical strength and mental confidence I need for success.

This plan is obviously much larger in scope and brings to mind a big question I need help considering over the next 10 months:

1. Nutrition: I have always been a healthy person (or at least consider myself to be). I have never limited myself to a diet, however I have the “workout so I can eat anything” mentality (in moderation). However, at the end of these 10 months I will be aiming at something I have desired with everything in my being since I got back from my first deployment in Afghanistan. Therefore, I want to be as prepared as possible and will sacrifice anywhere to meet my end state.

Now, with that long pre-amble or whatever out of the way: what do you consider the best route nutrition-wise to maximize my body’s output and growth over the next 10 months as I train using your SFAS program? If there is a nutrition program you endorse, or even follow yourself I would be glad to get all the advice I can get. Thank you in advance.

ANSWER

QUESTION

Climbing Everest in the spring. i would like to stat a training program. Is their someone to talk to about it?

ANSWER

QUESTION

ANSWER

QUESTION

I am coaching a troop who has little to no experience in fitness and struggles to pass a PT test. Looking to get him started on training to pass his PFT and then improve from there. What plans would you recommend for him over a six month period starting with passing a USAF PFT and then improving with general fitness? We are military but by no means tactical Athletes. Also, he is around 5’7″ 120lbs for reference.

Thank you for all the work you put in, huge fan of your work.

ANSWER

QUESTION

Just wanted to touch base with you guys in regards to which programming to select. I am currently enrolled in the SOFLETE Strength program and am looking into trying something new.  I like the programming and it is beneficial but, I don’t feel like I’m getting the best/most out of it and have plateaued. I looked through your programs and I could literally benefit from all of them but, really I’m looking to gain size.  I did crossfit for 6 or so years so I have a solid endurance/stamina and I have what I’d like to think is solid strength…I just feel like I “need” to be bigger in size.  I am active duty Air Force.  Don’t have a job like TACP or PJ…I work Aircraft Maintenance and I’m at a point in my career where I spend a lot of time at desk in a more supervisory role (don’t know if that plays a part in the decision of what programming to choose)  Currently I spend 1.5-2 hours a day at the gym 5-6 days a week depending on work scheduled.  Any help would be greatly appreciated.

ANSWER

QUESTION

ANSWER

QUESTION

Just finished Hector. Was a bit advanced at first, taking me about two hours to complete some of the workouts. loved it though. Wondering what to do next, that would increase my endurance as well as work capacity, but I also really want to do a lot of olympic lifts and strength training. Please advise. Love you programming!

ANSWER

QUESTION

Good Afternoon,

ANSWER

QUESTION

ANSWER

The post Q&A 11.9.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Background
One of the most common nutrition questions we receive from athletes is if they should consume a postworkout recovery shake.

In MTI’s early years, following consensus thinking in the strength and conditioning world, we recommended a combo protein/carb postworkout shake, or chocolate milk. In fact, when we first opened, we gave our athletes a bottle of chocolate milk after each training session!

As our programming matured and evolved, so did our thoughts about postworkout nutrition and about 6 years ago our stance changed, and when asked the postworkout shake question we answered it was up to the athlete, but we recommended eating some real food (apple and cheese or example) as a better alternative to the more expensive “science food” of processed shake mixes.

This change was driven by our own move away from consuming postworkout shakes without negligible effects, and a growing suspicion and concern about the sports nutrition supplement industry in general reflected by the documentary Bigger Stronger Faster*.

Supplements, including postworkout shakes, are big business. The US sports nutrition/supplement industry grows 5% per year and reached $6.3 billion dollars in 2014, according to Chemical & Engineering News. Today, anyone with a computer can create their own supplement company, and have custom labels designed, and product drop shipped from supplement factories to website customers without ever touching a bag of whey.

In the academic world, postworkout supplementation is a common subject of peer-reviewed academic studies.

Most studies test a single, long, endurance-based workout (2.5 hours of cycling, for example) and deploy a chemistry-based assessment (how much glycogen is in the muscle).

Other studies test the postworkout supplement effect of a single, long endurance event (2.5 hours of cycling) followed by supplementation and then a hard, performance-based event (time to exhaustion on a VO2 max test) several hours later.

We found one long, 12-week resistance cycle study but the study assessment was blood chemistry-based, not performance based.

Another long, 10-week cycle study did include a pre and post-cycle 1RM assessment, but compared two types of post-work out supplements (milk versus carb drink) and found both study groups had the same increase in strength.

None of the studies we found in our quick review answered the question we were being asked by athletes: “Is a postworkout recovery shake worth it?”

We had been considering conducting a mini-study to try and answer this question for some time. But first we had to define “worth it.” From a mission-direct perspective, how would the value of a postworkout shake be tested?

Our answer was assessed fitness improvement following an extended training cycle and ideally for three attributes: strength, work capacity, and endurance.

What is a Mini Study?
A small, quick mini study is a great tool for us to accomplish several things before conducting a larger, longer, more involved study.

First, we test the practicality and “churn” the testing protocols in the study. 

Second, mini study results can help us quickly identify obvious paths to follow with further research. 

Mini Studies are the primary tool we deploy for MTI’s Mission Direct Research.

Study Design, Deployment
Twenty professional and expert level recreational skiers were randomly divided into two groups, Group A (Recovery Shake) and Group B (No Shake) at beginning of our 6-week Backcountry Skiing Pre-Season Training cycle.

This intense 6-week sport-specific training cycle included three pre, mid, and post-cycle assessments:

Strength: 1 Repetition Maximum Hinge Lift
Work Capacity: 90 Second Touch/Jump/Touch to Box for Reps (VIDEO)
Endurance: 30 Minute AMRAP wearing a 25# Weight Vest (4x In Place Lunges, 20x Step Ups, 4x 25m Shuttle)  (VIDEO)

This intense training cycle progressed in difficulty over its 6 week duration.

Group A Athletes consumed 1 scoop of of GU Energy Brand, Recovery Drink Mix directly after each training session. GU Energy partnered with MTI for this study and supplied the postworkout recovery mix free of charge for the study.

One scoop of GU’s Recovery Drink Mix contains 190 calories total, including 30g of Carbs and 10g of Protein.

The Strength, Work Capacity and Endurance assessments were completed Weeks 1, 3 and 6.

We saw significant attrition in subjects during the course of this cycle. The cycle’s intensity inflamed lingering injuries for 2 athletes, several simply quit, and a handful of others missed the final assessment.

In the end, 4 Group A subjects and 5 Group B subjects completed the cycle and assessments.

Results, Discussion
All athletes saw improvement – and most saw improvement across each of the three assessments. See the chart below:

A quick glance comparing the average percent improvement changes of Groups A (Recovery Shake) and Group B (No Shake) would seem to indicate that on average, those subjects who did not consume a recovery shake across all 3 fitness attributes (Strength, Work Capacity, Endurance) had better gains.

However, the small sample sizes and significant differences in individual athlete improvements would yield this conclusion not statistically significant to an academic standard.

But our goal with this mini study is not academic publication, but rather to be able to give athletes a more informed, definitive, mission-direct answer when we’re asked “Is a Recovery Shake Worth It?”

Based on this mini study, our answer is, “No.”

As we expected, all athletes’ fitness improved over the course of this intense training cycle, but there was no significant increase in improvement by the Recovery Shake Group. Indeed, the No Shake group seemed to have improved as much, or slightly more than the Recovery Shake Group.

Questions/Feedback?
Email rob@mtntactical.com

References:

http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719375

http://www.sfu.ca/~ryand/kin310/carb+proteininrecovery.pdf

http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719375

https://cen.acs.org/articles/94/i6/Athletes-Look-Sports-Nutrition-Products.html

The post Mini Study Results: Postworkout Recovery Shake Has Negligible Effect in Assessed Fitness Improvement for Strength, Work Capacity and Endurance appeared first on Mountain Tactical Institute.

Military

Talking Career Maps Changes to 1059s and Other Key NCO Issues, TRADOC News Center

The Future of Contract Soldiers, Small Wars Journal

The Likelihood of War with China, Modern War Institute (West Point)

5 Weapons the U.S. Army Will Need for the next Korean War, The National Interest

Mimicking Rome: Adapting to the Nimbleness of New Threats, The Bridge

Taliban Touts “Special Forces Unit,” Long War Journal

The Future of Contract Soldiers, Small Wars Journal

In Finland, Mattis Backs Creation of a Hybrid Warfare Center Focused on Russia, Washington Post

How To Talk to a Veteran, War on the Rocks

Asia’s New Entente, The Strategist

NATO’S Role Along Europe’s Eastern Front, Rand

Army Identifies Green Beret Killed in Afghanistan, Military.com

Sweden Buys Patriot Missile Defense System, Real Clear Defense

Homeland Security/First Responder

As Cali Wildfires Raged, Insures Sent in Private Firefighters to Protect Homes of the Wealthy, WSJ

Vegas Shooter Had Lost Money, Snuck In Guns Over Several Days, Police One

Training: Change Your Thinking About Gun Grabs, Police Magazine

In-depth Firefighter Occupational Cancer Report, firefighterclosecalls.com

Dispatcher Ordered to Pay 17.6 Mil, firefighterclosecalls.com

NYPD Prepared With Massive Security Effort for New York City Marathon, Law Enforcement Today

As Wildfires Expand, Fire Science Struggles to Keep Up, Homeland Security News

Mountain

The Old School Way of Running a Ski Resort, Powder

Matterhorn of the Midwest, Powder

Review: 6 New Rock Climbing Books for 2017, Climbing.com

Tying In: The Bowline vs. The Figure 8 Knot, Climbing.com

Winter Ultra Racing …. or Being a Human Sled Dog, Gearjunkie.com

Concept Climbing: Max Weight Hang Survey, Training Beta

Expert Ski Tech, Curtis Bacca, Gear Patrol

Improve Your Sport Climbing Onsite Game, Climbing Mag

Gear

Study: Masking Tape is The Best Way to Prevent Blisters, Men’s Fitness

Rugged, Tough, and Tactical – 15 New SWAT/Tactical Products, Officer.com

The Best Travel Duffel Bags of 2017, Outdoor Gear Lab

How to Choose a Personal Locator Beacon or Satellite Messenger, Outdoor Gear Lab

The Best Boots for Mountain Life, Powder

The Ultrasonic Tool That Turns You Into Batman, Outside Magazine

Vermont Wool Clothing Company Ibex Shutting Down, SN News

To Gaiter or Not to Gaiter?, Adventure Journal

Fitness/Nutrition

Relax. You don’t need to “Eat Clean”, NY Times

7 Tips to Fight Indecisiveness, Psychology Today

Is a Protein Shake Enough After a Heavy Lifting Session?, Muscle & Fitness

How a Former 335# Michigan Lineman Trained for an Ironman, Men’s Fitness

New Beer Mile World Record: 4x Beers, 1 Mile in 4:33, Men’s Journal

Coffee May Be Kind to your Kidneys, Web MD

Low-Carb Diet Recipes, Men’s Fitness

10 Exercises to Improve Shoulder Mobility and Increase Bench Press, Muscle & Fitness

I Tried Every Fueling Product at My Local Running Store, Outside Mag

Skip These Supplements and Eat Real Foods Instead, Outside Magazine

What to Eat After Each Workout, Outside Magazine

The post Arete 11.9.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Work Capacity event progression and program design have been one of the most enduring elements of MTI’s programming over all these years.

Our strength, core, endurance, and climbing program design have modulated, changed and evolved significantly, and we’ve created on the tactical side, our TAC SEPA or tactical agility programming.

But the way we decide and program work capacity at the macro level has stayed consistent.

Early on (late 2007) I became impatient with the randomness of crossfit-inspired work capacity event design, and began intensive research for alternatives. I was unable to find any that expanded beyond sport-specificity to general conditioning, got to work creating my own methodology.

How MTI Defines “Work Capacity”

Extended bouts of cardiorespiratory and muscular stress at high, but submaximal levels best mirror the most dangerous mountain and tactical events – think firefight, foot chase, fire suppression or hard final summit push fighting dimming light and worsening weather. 

Work Capacity is where it all comes together – aerobic base, sprint cardio, raw strength, strength endurance and mental fitness. In the field, dangerous tactical or mountain events are often a work capacity event.

Gym Based Work Capacity Efforts

These can be single or Multi-modal, intense events lasting up to 30 minutes, These events combine Aerobic Base + Aerobic Power + Muscular Strength + Muscular Endurance – or the ability to perform at a high percentage of VO2 max, and high percentage of muscular strength and strength endurance.

Aerobically these events are anaerobic – they cannot be continued on forever, unlike steady-state aerobic exercise. Eventually, you’ll have to stop.

Anaerobic work is so intense cardiac output exceeds oxygen consumption, glycogen (carbohydrate) replaces fat as the primary fuel source. But glycogen is metabolized and broken down into lactic acid. We believe Anaerobic events are the type most probable in an intense/dangerous mountain/tactical.

MTI’s Gym-based Work Capacity efforts are Anaerobic training and are so intense that the athlete will fail in a relatively short time (<30 MINUTES.)  Intense work capacity efforts trains the athlete to tolerate lactic acid, and train at a higher percentage of his or her VO2 max. The athlete develops a higher tolerance for intensive endurance-type exercise.

How MTI Programs Work Capacity

Two criteria go into Work Capacity event design: (1)  Duration, and (2) Format. Of the two, duration is far more important.

Unlike organized sports, mountain and tactical real-world work capacity events are not predictable. Thus, the duration of the gym-based work capacity events must not be static.

An athlete who trains to go hard for 5 minutes max will gas if faced with a 20-30 minute event. Likewise, an athlete who trains to go hard for 30 minutes may not bring the needed intensity for a short 5 minute all out effort.

At MTI, we work to prepare our athletes for this unpredictability by designing work capacity events of over a broad range of durations:

Specifically use three durations for Work Capacity events:

5+5+5 – Intense 5-minute or less effort, followed by another, followed by another. Short, 1-3 minute rest between events.

10 + 10 – Intense, 10 minute effort followed by another intense, 10 minute or shorter effort after a 3-5 minute rest

20-30 Minute

MTI’s Favorite Events by Duration

When you do as much program design as I do, and consequently design as many work capacity events, you make a lot of mistakes, and hopefully learn something along the way. Below are my current favorite work capacity events by duration.

Duration: 5+5+5

Set a Running Clock:

Minute     Work

1-5            Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

6               Rest

7-11          Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

12               Rest

13-17        Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

Notes:

One of the major issues with designing different work capacity circuits for 5+5+5 duration events is the equipment management and athlete flow problems that arise – especially when your athletes only get 1-3 minutes to rest between each 5 minute hit. I developed this format about 3 years ago, when I initially designed Valor – a training plan in our Virtues series of plans for Tactical Athletes.  This format eliminated that hassle.

Every minute on the minute, the athlete completes 6x Power Cleans followed immediately by 6x Burpees. The faster he finishes this work, the more rest he gets before the next minute starts. I try to program loading and reps for this effort so the first minute of every 5 minute “block” of work, the athlete will get 25-30 seconds rest, but my the 5th minute in each block, if well designed, the athlete will be down to about 15 seconds rest between rounds.

From a coaching perspective what I like about this format is it’s really easy to “scale” individually for each athlete on the fly. So, if I start everyone out on the prescribed loading and reps above, and Athlete A, “Mike” is getting 40 seconds rest, I can easy say, “good job, Mike – boy you’re fast. I need to slow you down. From now on do 7 reps of both exercises. Sucks for you.”

Likewise, if Athlete B, “John” barely manages his 6 reps of power cleans and burpees before the minute is up, I can tell him, “John, drop to 5 reps of each exercise.”

Duration: 10+10

(1) 4 Rounds, Every 2:30

      300m Shuttle

Rest 3 Mintues

(2) 10 Minute Sandbag Get Ups for Reps @ 60/80#

Notes:

300m Shuttle …. By far, my favorite “mode” for training work capacity is sprint repeats, especially shuttle sprints. If you’ve been doing MTI programming for much time at all, you’ll like suffered doing 300m shuttles. This is just a killer event which busts lungs and legs.

Set 2 cones, 25m (82 feet) apart. On “go” the athlete sprints back and forth between the cones, touching the line at each turn, for 12 lengths or 6 round trips.

The multiple direction changes are what make shuttle sprints so killer. Having to decelerate, turn, and then accelerate again takes incredible leg strength, which in turn hammers the legs and lungs.

A new 300m shuttle starts every 2 minutes, 30 seconds, so the faster the athlete finishes, the more rest he/she gets before the next round. Our athletes finish at 1:10 – 1:20, most the time.

On the tactical side, we’ll sometimes run these in 25# weight vests, in which case I won’t make the athletes touch the line at each cone.

10 Minute Sandbag Get Ups for Reps .… My old assistant coach, Charlie (currently at the UMSC Basic RECON Course) had a love/hate relationship with 10 minute Sandbag Get Up efforts.

There is something about the 10 minute effort crushes the uninitiated both physically and mentally. First, there is no let up. Even when you’re not moving the bag sits on your shoulder, crushing down your chest and restricting lung capacity. Mentally, many times I’ve seen badass tactical and mountain athletes nearly give up the first time they tried this. But like everything else, we accommodate, figure it out, and as in Charlie’s example, come to “love” this dreaded event.

If I recall correctly, Charlie managed 80 reps for his best 10 minute effort – this is 8x/minute and is smoking fast. Best I ever managed was 74 reps in a 10 minute effort @ 80# sandbag – this was last year. I think I’ll let that PR stand.

Duration: 20-30 Minutes

Tactcial:
20 Minute AMRAP (As Many Rounds as Possible)
• 3x Power Clean + Push Press @ 85/135#
• 75m Shuttle
• Walk to Start

Mountain:
8 Rounds for Time
• 10x Hinge Lift @ 95/155#
• 30x Step Ups @ 20″ Box
• Rest 15 Seconds

Notes:

I have different, favorite 20-30 minute events for tactical and mountain athletes.

Tactical: This moderately heavy power clean + push press to a 75m shuttle sprint will sneak up to you. Generally by the 3rd or 4th time through, my arms are on my head and I’m gasping for air on my walk back to the barbell. The key here is to sprint through the barbell work and really push hard on the shuttle, then use the walk back to the barbell as your working “rest” before hitting the barbell again. I tell my athletes to walk slow, but once they get to the barbell, immediately start again.

Mountain: This simple hinge to step up complex has long been my favorite multi-modal gym-based work capacity event for mountain athletes. The Hinge hammers the butt, hammies and core, while the tall, 20-inch step up hammer the quads and lungs in a mode-specific way for uphill hiking. I’ve found 8 rounds will take most athletes 20-25 minutes. 

Why the 15 seconds rest between rounds? This gives the athletes just enough recovery so they can “attack” each round, and the effort doesn’t devolve down into a long slog.

Have any questions about the theory or events? Feedback? Please email me, rob@mtntactical.com

The post MTI’s Favorite Work Capacity Events by Duration appeared first on Mountain Tactical Institute.

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On Big 24, I couldn’t see anything about rest between sets or rounds. Also is it safe to do another program with this one? Something geared towards cardio?

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I currently have a 5 month span of time to improve my rucking and running for an assessment. How would you recommend using both run and ruck improvement plans to create a hybrid. Generally speaking, rucking is more of a weakness than running for me.

The assessment consists of a five Mile run in 45min and 12 mile ruck in 3hrs. 35lbs dry/weapon/FLC. I’m currently running my five Mile in 40min. My ruck I’m coming in at 2:58 with cramping/pulling in both my vastus medialis. Trying to maintain my running while rucking and strengthening that muscle region. Thanks again for your help.

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I’m a 44 year old “tactical athlete” (USAR) who injured my shoulder a year ago (torn labrum).  Three months ago, I had surgery to fix it and just completed a round of PT and cortisone shots.  The shoulder feels great and I’ve been cleared to “resume normal activities”.

The issue is that the injured shoulder (right if it matters) isn’t as strong and nor is the back as defined as my right.  When I asked my physical therapist about it, he told me not to worry as the definition and strength will come back as I progress through my workouts.  Didn’t seem to happen over the course of six weeks working with him and when pressed he mentioned his focus was mostly on flexibility and rotation function, not strength.

The problem is, I find myself favoring the left side.  For example, I catch myself shifting the weight on bench presses to my left side.  Same with rows.

Is this something I should be worried about?  Is there anything I can do (other than correcting myself when I catch myself doing it)?

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I’m planning on climbing Mt Hood next summer. I would like to buy a couple of plans to follow over the winter and would like your recommendations.

I’m typically in pretty good shape this time of year but this summer season I had a bout of A Fib and pneumonia. I’m 58 and also need to lose weight. I climbed the Middle Teton last summer when I was in better shape.

Thanks for your help

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For the next several months I will be on MEDEVAC duty.

My restrictions:
Duty cycle is 48 hours on, 24 hours off, repeat.  66% of my deployment is on duty.
Have to remain within 400 meters of aircraft while on duty.
On an Air Force base with serious movement restrictions inside the fence.
Distance runs while on duty will have to be done on the treadmill.

I have 24/7 access to all equipment typically used in MTI programming.

Do you have any programs that will work with my distance restrictions?  Will the virtue series work if I use a treadmill?  Although I despise treadmills….

Thank you for your time!

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Not sure exact time, I know I would go to indoc right after basic. I can send you an email with exact time line. I’m barely passing minimum standard PAST scores right now coming off a knee injury that I just got a cortisone shot for. My times aren’t too bad for the running portion considering I haven’t ran in weeks. Currently doing your push up/ pull up progression workout (with the leg injury workout) which is where I was lacking because I played college football and was doing mainly power lifting/agility for the past 6-7 years. Need the time to cut some weight too, I’m about 6’3 218 need to be 214 (requirements to accept an application based on my height) which isn’t gonna be hard once I start running. Looking to officially start the application process in 6 weeks, let me know what you think. I figure I will be above the minimums and by that time and once I’m through MEPS and everything else goes through I’ll be in good shape. I attached a screen shot from my notes on the top is PAST minimum requirements in parentheses is the recommended numbers (hopefully I’ll  be better by the time I ship to basic) and the bottom is where I was at on my mock PAST. Sorry for the novel man, but thanks for the help.

Rob: Are you trying to get a TACP contract upon enlisting or do you have one already? Do you have to reach the PAST minimums to get the contract?

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I’m on my last week of the fat loss program. So far I’ve seen good results – faster running times, more work capacity, and lower body fat. I’m still about ten pounds away from my target weight and I was wondering if I should repeat the program again or if it made more sense to try another program? Wasn’t sure if ‘Humility’ or ‘Bodyweight Foundation’ was a logical progression?

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I just have a quick question about a workout plan suggestion. I am currently on deployment and intend on putting in a selection packet once I return back home. I am one month into a seven month deployment. I see that your ruck based selection plan is meant to be conducted in the weeks prior to selection. What do you suggest for me to do during this deployment in order to prepare? I will, of course, plan to follow the ruck based workout prior to, but I feel I need to start building muscle amongst other things. I am a little overwhelmed with the number of workouts and unsure of which would be best. If you could please suggest a workout, that would be greatly appreciated. Just to give a little information on me. I am 5’3″ and weigh around 155lbs. I have lost quite a bit of muscle and gained that weight back in fat since our last rotation. Embarrassing but true. I just need to get back to where I was last rotation and go from there. Any suggestions would be greatly appreciated. I look forward to your response.

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Loving the work outs.  Just a quick question on the meathead marathon program.  I am at a location with very limited running space, do you recommend doing such high mileage on a tread mill?  Looking forward to your reply, thanks

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I am about four months out from attending SFAS and I was wondering what your thoughts are concerning the Ruck Based Selection program vs the Delta selection program for my situation. I am strong at rucking and a good overall athlete. Some personal fitness benchmarks include:
– 4 mile run in 24:54
– 2 mile run in 11:34
– 415lb deadlift (no belt)
– 300+ APFT
– four 2 mile ruck run repeats <9:45 (45lb ruck + 10lb hammer)
(All of these at about 165lbs bw)

I did the Delta selection program a while before joining the Army and I’m debating running it again but I don’t want to overdo it before SFAS. Should I just stick to the SFAS plan? Add supplemental exercises? I would greatly appreciate your insight on this, I absolutely love your workouts and your company. One more thing… would you be able to point me in the direction of a solid resource for learning more about preventative stretching/rolling/prehap techniques? Thanks so much!

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Which of your training plans would you recommend to get ready for GoRuck Selection in Sept 2018.  I’ll have about 9-10 months to prep.

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The post Q&A 11.16.17 appeared first on Mountain Tactical Institute.

Military

Army to Field New Body Armor Next Summer, Kit Up!

How NATO Could Accidentally Trigger a War with Russia, Rand Corp.

Taliban “Red Unit” with Night Vision Kills Dozens of Afghan Officers, NY Times

NATO Lauches Cypersecurity Ops Center, Homeland Security

The West Will Burn, Oustide

Marine’s Mission in Hemland Could be Blueprint for Trump’s Afghan Policy, Small Wars Journal

Incoming Grenade Split Second Decision, Modern War Institute

Army Lifts Ban on Recruits With Mental Health Issues, WebMD

Gaming to Victory: Synthetic Training for Future Combat, War On the Rocks

The Courage to End Generational Wars, War On the Rocks

Green Beret Discovered SEALs’ Illicit Cash, Then He Was Killed, OODA Loop

First Responder/Homeland Security

SC Trooper Resigns in Protest, Police One

LE Today Launches Contest to Same GQ after the Magazine Names Kapernick “Person of the Year”, LE Today

Detroit Undercover Officers Fight Each Other in Raid, Police Magazine

2 Buffalo Firefighters Injured in Fire, Firefighter Close Calls

Most CA Sheriffs Oppose the State’s Sanctuary Law, Police Magazine

Border Patrol Losing Agents Faster Than It Can Replace Them, Police Magazine

MS-13 Blamed for 25 Killings on Long Island, Police One

7 Times as Many Homes Burning in Wildfires, Compared to the 1970s, Wildfire Today

5 FDNY Firefighters Injured at 5th Alarm, Firefighter Close Calls

7 Ind. Officers Quit Over Police Car Take Home Policy, Police One

Changing Terrorism: Fewer Victims, but More Countries, Homeland Security.com

Mountain

Apex Awards Reveal New Outerwear Trends, Gear Junkie

A Mountaineers Choice to Never Have Kids, Outside

Escalante Packrafting and Canyoneering, Backpacking Light

A Consolidated History of Women’s Climbing, Climbing Magazine

3 Best Alpine Ski Bindings on the Market, Unofficial Networks

MSR Trailshot Is the Only Filter You Need, Outside

How to Maintain Climbing Strength As You Age, Climbing Magazine

Jackson Hole Wins X-Games Best Inbounds Terrain Contest, Unofficial Networks

Nutrition/Fitness

4 Laws of Muscle, Outside

How To Survive Your First 100-Miler, Outside

Does Carb Cycling Work? It Depends, Mark’s Daily Apple

Our Greatest Marathon Training Advice, Outside

Top 3 Supplements for Guys on a Budget, Muscle & Fitness

Study: Coffee is Good for your Heart, Men’s Journal

8 Foods to Bulk Up Without Getting a Belly, Men’s Fitness

Best Chest Supersets To Build Big Pecs, Muscle & Fitness

The post Arete 11.16.17 appeared first on Mountain Tactical Institute.

By Rob Shaul

The Busy Operator Training Plans were developed after I received multiple emails from deployed military athletes who had completed our venerable Operator Sessions before deployment but downrange simply didn’t have the time to complete the full 60-minute Operator Sessions.
Upon these requests, I developed a stripped down version of the Operator Sessions which could be completed in 30-50 minutes. Out of this our first version of the Busy Operator Training plan was developed, and subsequent to that – Busy Operator 2
Busy Operator 3 is the third plan in our Busy Operator series.

This 6-week, 5 days/week training program provides short, intense, 30-50 minute training sessions for tactical athletes who have minimal training time. This plan was designed in November 2017.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, step ups) concurrently. Here are some programming specifics for this plan

Strength
Busy Operator 3 deploys our new “Efficient Strength” programming. Efficient strength combines a total body, lower body, upper body press and upper body pull exercise in the same circuit. The circuit is designed so that just one of the 4 exercises requires a barbell. In terms of intensity, the total body and lower body exercises deploy moderate intensity – 3 reps per set for the total body exercise and 5 reps per set for the lower body exercise. The upper body exercises (push and pull) modulate between moderate (5 reps per set) and light (8 reps per set) intensity. Athletes work through the circuit at a moderate pace … – briskly but not frantically. Loading is prescribed as “work up until 3 reps (or whichever is dictated by that exercise) are “hard but doable.” Ideally, athletes will be at this “hard but doable” loading by round 4 or 5 of the 6 round circuit. This is strength training … so the idea is to get as heavy as possible, as fast as possible and still be able to complete the prescribed reps for each exercise.

Work Capacity
Busy Operator 3 deploys two durations of work capacity events – a 10-minute effort or a 20-30 minute effort. Overall, the plan deploys 5 separate work capacity events.

Chassis Integrity
Two types of chassis integrity circuits are deployed – ART Circuits (Anti-Rotation, Rotation, and Total Body Exercises) and Low Back Circuits (4 low back exercises). ART Circuits are programmed after the10 minute work capacity events. Low Back circuits are designed after the 20-minute work capacity events. Chassis Integrity is MTI’s core/midsection training methodology designed to train the midsection in a manner which is transferable to outside performance for mountain and tactical athletes.

Endurance
Three types of endurance events are deployed – unloaded running, loaded rucking and a combo of running and step ups.

BUY NOW

WEEKLY SCHEDULE 

Each week of Busy Operator 3 includes two strength sessions, and at least one work capacity and one endurance session. Some weeks have two work capacity and one endurance, and others have two endurance and one work capacity session. Below is the schedule for week 1.

• Monday: Strength
• Tuesday: Work Capacity, Chassis Integrity
• Wednesday: Endurance
• Thursday: Work Capacity
• Friday: Strength

REQUIRED EQUIPMENT

This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, plyo-boxes and sandbags (40# for women, 60# for men). In addition, you will need a ruck and 45# of load. A stopwatch with an interval timer will make working through the session easier. Timex Ironman is best.

You Might Also Like MTI Essentials: The Operator Sessions

The post Plan Focus: Busy Operator 3 appeared first on Mountain Tactical Institute.

Military

Counter UAV’s to Drive Enemy Drones Out of the Sky, Homeland Security Newswire

What Rex Tillerson Can Learn from Alexander Haig, War on the Rocks

A Complete History of Army Berets, Army Times

N. Korea May Have ICBM Capable of Reaching US This Year, Reuters

Iraq’s Surprise: The Persistence of Democracy, Wall Street Journal

Trump to Consider $47 mil Arms Deal to Arm Ukraine against Russia, OODA Loop

Army Building Up Forces in Somalia, Politico

Trump Era Sparks Debate About Nuclear War Authority, Real Clear Defense

US Military and CIA May Be Investigated for War Crimes, Huffington Post

War Zone Deaths Up For First Time in 6 Years, Military Times

Investigating Stolen Valor, Medium

Why America Loses Every War it Starts, Defense One

Strain on SOF Troops Initiates Call for Review, Military Times

State Department Approves Poland’s Request to Busy $10.5 Billion Patriot Missile System, Defense News

US Troops Told to Ignore Child Rape by Afghan Security Forces, Real Clear Defense

ISIS Snipers Using US Thermal Devices, OODA Loop

First Responder/Homeland Security

Border Patrol Officer Killed in Attack, Police One

Chicago Passes 600 Homicides, Officer.com

116 Line of Duty LE Deaths So Far in 2017, Officer Down Memorial Page

Houston SWAT Rescues Child, 2 Adults, Policemag.com

Dallas sniper attack: 5 lessons for cops from the fire-rescue response, Policeone.com

Civilians Rescued, Firefighters Burned at MD Fire, Fire Fighter Close Calls

I Was the Officer Listed in ‘Critical Condition,’ LE today

School Lockdown Saved Lives in Cali Shooting, Officer.com

Tens of Thousands Missing in Mexico’s Drug War, NY Times

American Jihadists Are Made in the USA, Not Imported, Rand Corporation

FBI: Hate Crimes Rose in 2016, Police One

US Airport Security Check Points Fail 50% or More in Tests, In Homeland Security

Bush, Obama, Trump – Evolution of US Counterterrorism Since 9/11, Rand Corporation

Mountain

Best Backpacking Tents, Outside.com

Drone Gift Guide, Wired.com

25 Perfect Gifts for the Athlete, Gear Patrol

Why You Shouldn’t Be Outraged by Elephant Hunting, Outside

Rappelling Best Practices, Climbing Magazine

The Ups and Downs of Being a Mountain Guide, Climbing Magazine

Would you “Drop In” from a Helicopter?, Red Bull

The Development Behind Burton’s Step In Binding, Unofficial Networks

Train Like a Girl, Climbing Magazine

Women’s Empowerment in Skiing, Powder

The Tallest Campus Board in the World, Planet Mountain

Campus Board Fundamentals, Rock & Ice

Whistler Opened to 6.5 Feet of Fresh, Unofficial Networks

Snowbird Tram = Best in N. America?, Unofficial Networks

Head Kore 105: 2018 Ski of the Year, Powder

Ski Industry Consolidation: Who Owns What?, Unofficial Networks

Fitness/Health/Nutrition

26 Tips for Healthy Eating, Outside

Nike Vaporfly Shoe Improves Running Efficiency, Outside

Strength and Hypertrophy Adaptations Between Low and High Resistance Loading, Journal of Strength & Conditioning Research

Assessing the Effectiveness of the Functional Movement Screen in Predicting Noncontact Injury Rates in Soccer Players, Journal of Strength & Conditioning Research

U.S. Army Physical Demands Study: Reliability of Simulations of Physically Demanding Tasks Performed by Combat Arms Soldiers, Journal of Strength & Conditioning Research

Clearing up the Confusion About Salt, NY Times

The Soda Drinking Bubble has Gone “Pop”, Men’s Journal

What It’s Really Like to Be a Fitness Model, Muscle & Fitness

10 Methods for More Strength and Muscle Mass, Men’s Health

12 Health Podcasts, Mark’s Daily Apple

Masturbation: Self Abuse of Biological Necessity, Psychology Today

The post Arete 11.23.17 appeared first on Mountain Tactical Institute.

KUDOS on the 50 Mile Ultra Running Training Plan

QUESTION

What exactly is the difference (other than amount of sessions and similar) between the BUD/S V2 program and the Training Packet?

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Hello, I am Interested in some of your programs that you have to offer. I am trying to find the right program to train for U.S. Army Special Forces (Green Berets). I was wondering if you could point me in the right direction I was looking into some of the programs offered but it seems there’s not really a step by step lay out by the day so to speak. I was wondering if I am just looking at it wrong or how I should break down the work outs. Kind of get a good plan of attack going for this program. I need to get in better shape and I know this. But I am looking to train specifically for the training I’m going to encounter and my way of life not just use this to get into shape. And I am also a Police Officer so this will help me within  my life style as well. I am just looking for some help breaking it down more so to speak. Any tips advice or help to kind of show me a good plan of attack would be much appreciated.

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I have been looking at your program and what I would like to know is there a basic program? I am 63 and very out of shape to include as usual , overweight.  Looking at the exercises I  can’t run 1.5 miles or do a 45lb ruck at this time. Thank you.

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Getting set to start the alpine guides training and am wondering about weights. Specifically 60# sandbag for males. I tip the scales at 145. Seems like I get the shaft compared to my buddy who’s 190 and fit.

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I have about 6 months to prep for National Guard Special Forces selection, which is a three day “mini selection.” (Hopefully) immediately following that I will go to the regular army SFAS. Should I do the last 6 months of your SFAS Packet, or cherry pick a few plans that would be most beneficial leading up to your Ruck Based Selection Plan? If the latter, which plans would you recommend in six months time?

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I just purchased the Ruck-Based Selection plan to prepare for PJ Indoc. I am a year out from shipping off to BMT and Indoc, but have no experience rucking and wanted to get some solid experience under my feet.

I have a few questions about gear and about programming:

• What weight is expected to carry for the IBM runs?
• I have previously done the swim improvement plan and would like to supplement the Ruck-Based Selection plan with swim workouts
• I was thinking of adding 1 speed interval/hypoxic ladders/swim interval workout in during the week and adding 1 long swim in on the weekend.
• Do you advise against this additional workload?
• If so would you recommend replacing one of the AM/PM sessions with swim intervals?
• I have experienced overtraining in the past and want to avoid, however that was from too much of the same thing VS. adding more variety with non-impact activity

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Greetings from Finnish Lapland, Muonio. I am preparing for the upcoming ski touring season in here and in Northern Norway.

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Another option is to combine the Monday/Tuesday, and Thursday/Friday Dryland plan sessions and complete them on Tuesday (Monday and Tuesday Dryland sessions) and Thursday (Thursday and Friday Dryland sessions) – so your Schedule would look like this:

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Can you give me a recommendation on a training plan (or plans) to prepare for the Train to Hunt challenge next year?

The TTH event is April 21, 2018.

Last year the course consisted of the following:

1. 100’ tire drag; Run 300 yards; shoot 1 arrow
2. 10 sandbag (50#) over box step ups; Run 300 yards; shoot 1 arrow
3. 10 over shoulder sandbag drop; Run 300 yards; shoot 1 arrow
4. 10 sandbag get ups; Run300 yards; shoot 1 arrow
5. 10 over sandbag burpees; run 300 yards; shoot 1 arrow
6. Run 2 miles with 50# in pack, shoot 2 arrows somewhere along the course

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When a package or subscription is purchased, are videos of the exercises included with the workout or would the exercise tab need to be referenced?
Also, I am a triathlete but it’s my off season and I’m preparing for downhill skiing. My focus this winter is on developing strength and endurance on the bike. Do you have plan recommendations?

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I’m an infantryman who’s about a week from finishing the Marine’s Basic Recon Course. I come from a heavy powerlifting and running/hiking background, so I know I need to focus on water proficiency (especially finning) once I’m training on my own. The Pirate series of plans looks like it would be right up my alley for what I need, but I wanted to know if you had any input on doing additional strength work on top of that programming. I was thinking about trying to mix in something like 5/3/1 work to rebuild all the strength I’ve lost the last few months in course. Any input or suggestions on different plans would be appreciated.

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I’m currently in the middle of the Lower Back v2 training. I feel it is going pretty well, but I need to step up my cardio.

I have signed an 18x SF contract and will be shipping out to Basic this March. I’ve been looking st the Ruck Based Selection program, but I won’t actually go to selection until sometime in August of 2018. Apart from that, I’m currently doing rehab for my back and a shoulder issue, and feel that my overall fitness level is not quite there to jump into either the ruck based selection program, or the resistance or Valor programs.

To be honest, I’m looking to safely build my overall level of fitness (especially my cardio) in as short a time as possible so that I can hopefully squeeze in resistance and ruck based selection programs before I ship out.

Do you have any recommendations on a cardio/APFT prep plan I can do in tandem with the Lower Back training? Or even a general approach to make the absolute most out of my time before I ship in March?

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Do the plans come with the month membership?

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I am looking at a new fitness programme and wanted to seek your advice.

I am UK military but just recently attended a selection which will take me away from ‘green’ fitness and will operate a lot within civilian clothing/vehicles/environment in a surveillance role.

I am thinking a SWAT program may be more suited. I will often be in civilian clothing with covert comms and weapon, but may need to don overt armour and weapons if required. Also I may be required to move through urban environments and thinking I need to work on that agility.

I was thinking relative strength, bodyweight strength, good short work capacity, sprint ability and short endurance (good speed over 1-2miles)

Could you please advise what you believe will be the most suited program for my goals?

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The post Q&A 11.23.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

First a definition of lower body “push”: we’re talking about training the anterior or front, part of the lower body – the quads.

A lower body “pull” exercise trains the posterior chain of the lower body – butt and hamstrings.

Below are my current favorite lower body “push” exercises:

1. Front Squat

I came to this exercise late in my own training life. Understand I never received any formal strength coaching in my high school or college years, and learned the ropes in the weight room watching other meat heads and reading body building mags and anything by Arnold. This meant that until my mid-30’s, my go-too lower body strength training exercise was the Back Squat.

Then one day in the tiny weight room I was training in (one rack, one barbell and a universal machine) a former collegiate athlete was doing sets of Front Squats and I asked to join him. Based on loading alone, I soon discovered Front Squats were a lot harder than Back Squats. I could Back Squat a bunch more than I could Front Squat. Also – Front Squats isolated my quads unlike any other lift I’d done to that point.

I could lift more with the Back Squat because the barbell placement behind the head places the load over my body’s center of gravity.

The “rack” position of the Front Squat places the barbell forward of my center of gravity, and imparts more stress on the midsection as the athlete “drops” into the hole at the bottom of the squat.

For all but a select few athletes with great natural movement, the legs are always stronger than the core for total and lower body strength exercises. Most often, the mid-section fails first on the Front Squat – before the legs – and the athlete collapses forward.

This forward positioning of the barbell also helps explain why the Front Squat does such a better job of isolating the quads over the Back Squat. The behind the next barbell position with the Back Squat allows the hips and butt to do more of the work. The hips and butt also work for the Front Squat, but geometry pushes more work onto the quads.

The Front Squat isn’t perfect. The main issue, especially for men past 30, is wrist flexibility. With ideal positioning, the barbell rests high, right against the athlete’s throat. With the elbows high and parallel to the ground, a “shelf” for the barbell is formed in line with both shoulders and the chest. A perfect “shelf” requires good wrist mobility, however, and poor wrist mobility means the elbows can’t get high enough, the “shelf” isn’t well formed, and as the athlete drops into the bottom of the squat, the barbell pulls him forward.

Two technique changes can help with this. First is our “two-finger Front Squat technique” seen HERE. Second is holding the barbell “bodybuilder style” with the arms crossed and hands on top, not under the barbell.

I’m 49, and even I now struggle with the “two finger” Front Squat technique because of wrist mobility issues.

While the Front Squat really isolates the quads, another reason I really like this lift is because of the way it really works the athlete’s mid section. The Front Squat requires the athlete to isometrically tighten his/her mid section to brace against the barbells attempt to fall forward.

I recently completed the MTI Relative Strength Training Plan which includes Front Squats, and found the Front Squat work left my stomach muscles as sore as my quads!

2. Quadzilla Complex and Leg Blaster

You read right – my second favorite lower body “push” strength exercise(s) are the light dumbbell-only Quadzilla Complex and it’s older brother, the bodyweight-only Leg Blaster.

We’ve actually conducted a mini-study comparing the Leg Blaster to the Front Squat for strength increases and found the Leg Blaster to be just as effective as the Front Squat for increasing max effort strength.

How can a light dumbbell or bodyweight-only complex of lower body exercises build absolute strength as well as a classic, heavy, barbell Front Squat? Both the Quadzilla Complex and Leg Blaster train eccentric strength – which overall is much more intense and demanding on muscle fibers than concentric strength training.

The difference? Concentric training “shortens” the muscle – think bicep curl or Front Squat on the way up.

Eccentric strength training works while the muscle lengthens – so a “negative” bicep curl in old bodybuilding lingo, or a super slow drop during a back or Front Squat.

The Quadzilla Complex and Leg Blaster both involve a lot of jumping lunges and jump squats. I require athletes to touch their knee down to the floor for each jumping lunge. To avoid smashing their knees into the floor, athletes have to slow their downward drop – which is very intense and trains eccentric strength.

I used Quadzilla Complexes and Front Squats for years as a key part of our Dryland ski pre-season programming. Gravity “bounces” a skier down the slope, and with each bounce, the skier has to slow and stop gravity from forcing him/her into the ground – this requires eccentric leg strength.

But years ago I began deploying Leg Blasters first, and now Quadzilla Complexes (which were developed later) in our limited equipment programming for all athletes as a leg strength training tool.

From a programming perspective, it’s easier to train upper body strength using bodyweight or limited equipment. I can use loading, rings or elevating feet to make push ups harder for upper body pressing, and I can add weight to pull ups and chin ups. But doing this for the lower body is more difficult where many athletes can Front Squat, Back Squat and dead lift much more than their bodyweight. This is where Leg Blasters and Quadzilla Complexes fit in perfectly.

I first did this by programming in Leg Blasters to our Afghanistan Pre-Deployment Training Plan. When I first designed this training plan around 2009 I gave it away to military athletes – US and Allies – with deployment orders to Afghanistan – literally thousands of guys. I remember receiving a note back from a Force Recon Marine team leader who received the plan and decided to skip the early weeks and jump right to the final week – and top of the progression for the leg blasters – 5 Fulls. “I had trouble walking for a week” he reported.

These days I will actually deploy Quadzilla Complexes or Leg Blasters in base fitness and other training plans as a primarly leg strength exercise where equipment isn’t an issue – simply because they are so effective.

3. Back Squat

I haven’t always favored the Back Squat for leg strength training. I found the Front Squat safer and more focused on the quads. But over the past 2-3 years I’ve come back to the Back Squat – mainly because of our experience with the exercise as part of our “Super Squat” strength progression.

MTI’s Super Squat strength progression is our interpretation of Dr. Strossel’s famous book and involves completing 20 reps of the Back Squat, with three, deep, slow, breaths between each rep. Athlete’s end up with the barbell on their back for 3-4 minutes and for whatever reason, this progression can result in significant lower and total body strength gains.

Safety …. if an athlete fails completing a Front Squat, he/she can easily “dump” the barbell forward, and escape the load.

It’s much more difficult to “escape” the barbell doing a Back Squat. What I’ve seen, and experienced, is when the athlete fails, his/her upper body falls forward – and a lot of stress is put on the lower back to try and get the barbell straightened out. I always require a close spot for Back Squats, but even with a spotter, things can get sketchy.

I’ve seen one or two athletes who’ve been able to “dump” the barbell behind them somehow, but this is rare, and I’ve never personally done this.

Regardless – the Back Squat is a classic, proven lower body strength exercise that hammers the quads, but also engages the butt, hips and hamstrings more than the Front Squat.

Questions/Feedback?

Email coach@mtntactical.com

The post MTI’s 3 Favorite Lower Body “Push” Strength Exercises appeared first on Mountain Tactical Institute.

QUESTION

Currently looking for a new program to begin. Little background information: I am active duty military (currently serving on Recruiting detail though) and I just had a subpectoral bicep tendenesis performed 3 months ago after nursing an injury for three years. So, I am basically starting from scratch. I was wondering which of your programs you would consider the most beginner. I noticed your on-ramp program states “Designed for reasonably fit military athletes ” and I am worried I would be overwhelmed as, like I mentioned, I am practically starting over in terms of fitness.

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First off, thanks for all the amazing content and programming you and your team provide. It has been invaluable to me over the years. That said, I have an itch to try a different direction of sorts. I read your newsletter regularly and also dig into the archives quite often for some knowledge and came across several articles that piqued my interest. One was discussing the “best” movements for strength and the other was discussing the “best” core/chassis exercises with samples. This got the gears turning about piecing these together for what presumably would be an outstanding program. Now before I lay out what I came up with and ask for your input, I know that your time is valuable and I would have zero problem paying you for that advice/time spent. That being said, here it goes. I tried my best to lay it out without over-training and using a 5×5/linear progression format for what has been successful for me in the past and dropping to 5×3/3×3 when lifts stall. Its a M-Tu-Thurs-Fri-Sat lift week with M-W-F core work and T-Thurs-Sat with weighted vest walking. Main goal of this is maximal strength and core integrity. So the questions are; Will it work? Is it efficient? Is it necessary? Is it too much/too little? Again, thanks for all you do and provide!

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I have been following Apollo for the last 4 weeks while also trying to fit in 3-4 sessions/ week of Brazilian Ju Jitsu. I am new to doing BJJ, and I see that I fall behind on the program due to increased work load. I was wondering if another program might be better to follow due to the increased work load of both of them together. I am 40 y/o and am in Special Operations. I still want to work on increasing strength and maintain my work capacity and endurance. I have seen strength gains for squats and deadlift which is where I would like to continue to  focus on. My work capacity, endurance and upper body strength are all at a good level.

Any advice would be great.

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I just started a subscription with MTN Tactical, and was looking through the available military plans to get me started on something new this month.  I’m looking for something that incorporates sandbags, rucks, and weighted vest exercises in the plan cycle.  Any suggestions?  Also, is there any rule of thumb on how your plan are broken down.  They all have great titles but I’m trying to find specifics about workouts without having to look all over the website.

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Can you purchase just one program or do you have to subscribe?

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I have a Goruck Heavy coming up in mid January and a 50 mile trail ultra in late February. I’ve done several Goruck challenges over the past few years and completed a Tough/Light combo earlier this year. I’ve also done a handful of 50K trail races and have twice run 50+ miles in a 24 hour race format. I also completed my first half ironman earlier this year (not sure if that’s relevant). I currently average around 30 miles/week between rucking and running. I struggle with speed and upper body strength.

I’m curious what program(s) you would recommend to utilize in the 9 weeks between now and the Heavy and the 15 weeks between now and the 50 miler. I’m not sure which path to take since these are two very different events.

Thanks for your help. Please let me know if I can give you any additional information to help decide the best course of action.

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First off, I love the program and have become a die-hard follower of y’all’s system. I am a Captain in the US Army heading back for my second attempt at SFAS. I had initially begun my training while in Iraq about a year ago. I emailed Rob during the deployment for some guidance and he definitely steered me in the right direction. I felt good at SFAS, but unfortunately ended up with a slight tear in my meniscus (freak incident), which left me unable to finish the last four days.

I have been training to strengthen my knee and I’ve been feeling stronger than expected. My next date, which will be my final shot is 3 JAN – 26 JAN. I have been in and out of the field since my injury, but maintained a relative amount of strength. My cardio and work capacity have suffered though. I am running around a 1345 for my 2 mile run, which I’d like to be back under 1300. My question is what hybrid program would you suggest splicing together. Currently, I will use the running improvement plan, busy operator II, and the ruck based selection programs. I will have 55 days remaining after this final field problem to truly focus on my fitness, which will hopefully be enough. I apologize for the elongated email, but I know you guys are the best and haven’t steered me wrong yet.

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M

I’m a member of the canadian navy and in a year i can apply to the new maritime tactical operations unit. The selection is very similar to JTF2. i work out regularly but am in need of guidance and a proper regiment. I came across this packet and it seems like a step in the right direction. However, nutrition has always been a huge issue for me and frankly, my family.. I was wondering if your packages include any type of guidance int hat manner.

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If I complete the FBI SA PFT Plan, can I continue to repeat it for greater results and once I pass the PFT, in your opinion, should I continue this program until I complete the Academy or is there another program you would recommend?  Thank you in advance for any assistance.  I am looking forward to beginning the PFT plan next week.

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I am a strong recreational skier (ex racer) who gets 20-30 days of skiing in a season which includes 10+ days of touring/climbing.  Generally end up on one bigger trip (AK, Europe, etc) later in the season.  I am in good physical condition…run, cycle, hike, weights, bootcamp classes, yoga, etc.  What do you recommend for program(s) for someone like me?  Would def want to keep some sort of upper body fitness incorporated in overall strength training.  I have a 15% off email from you that has expieed would you issue a new one?  Thanks ahead of time.

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I am wondering what plan[s] I should use for the following.  I have your amazing monthly membership
I would prefer 4 days a week if possible and “double up” on one of my non-working days but can work around that if needed as well.

I am getting back into Crossfit soon but would like 1.) “build up my self” once again before I attend classes, as I tend to push myself too hard – recently took 3-4 week hiatus because of respiratory illness and was only going 2x a week along with Globo gym (back squats, presses, other strength and 1hr mod cardio).
I currently am 43 y/o female – weigh 140 – exercised pretty much whole life.

2.) rev up my 10 min/mile time to at least a 8 min/mile
3.) gain muscle and strength while decreased BF %

I work three consecutive 12 hour shifts per week
(Wed, Thu, Friday – 7am to 7:30pm or later up to 10pm max).

Access to Crossfit gym, Globo gym and my own equipment on the following days:
– Saturday
– Sunday
– Monday
– Tuesday
Access to Globo gym and my own home equipment on the following days/times, I don’t have treadmill (yet) and can’t run when it’s dark as much as I want to because of safety concern.
(At home, I have pullup bar, ruck, pylo box, ruck plate, some weights, sandbag, etc
No barbell.)

I work 7:00am to 7:30PM (sometimes later) the following days:
– Wednesday
– Thu
– Fri
(Have access to Globo gym AFTER work, and my home of course in the morning)

Thank you for your time!

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QUESTION

Good afternoon, I have a question regarding the best training program for my son.

Background

He is currently finishing up Army Bootcamp/Advanced Infantry Training and graduates in late November.  He is part of the 18-Xray program and will be moving on to Jump School after graduation.  I don’t have any idea on how much time he will have for additional training during Jump School or if he will in a “hold” for a few weeks, or even after the Christmas Holidays.  I currently purchased a few of your programs at his request to use during whatever down time he has now (pushups and pull ups).

Is there something you would recommend to prep for his SF 19 day pre assessment and SFAS?

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You can double up with this plan but avoid extra lower body work. Swimming would be fine.

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Good Morning,

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The post Q&A 11.30.17 appeared first on Mountain Tactical Institute.

Military

Marines Want “Toxic Leadership” Test, Military.com

War On the Rocks Holiday Reading List, War on the Rocks

Personal Misconduct by Senior Officers Spiked 13%, Defense News

US Shouldn’t Take Sides in 1,400 Year Old Shia-Sunni Conflict, Defense News

2018 Military Pay Raise Biggest in 8 Years, Real Clear Defense

How the Pentagon is Preparing for Drone Wars, The Virginian-Pilot

An Alternative Strategy for 9/12/2001, War Is Boring

The Origins of the American Military Coup of 2037, Modern War Institute

Military Branches Battle for Prized Young Recruits, The Post and Courier

First Responder/Wildfire

Looking Back at the Fatal Gatlinburg Wildfire, Wildfire Today

Sheriff Says Body Cameras Unfair to Officers, Police One

LA Sheriff’s Dept. Tests 2018 Police Vehicles, Police Magazine

Convicted Man Sues Officer Who Shot Him, Officer.com

3 Texas Firefighters Saved After Building Collapses On Them, Firefighter Close Calls

10 Best States To Make A Living As A LE Officer, Police One

A Short Documentary About the Deadly Portugal Wildfires, Wildfire Today

Mountain

A Skier,s Guide to Baggage Fees, Powder Magazine

The World’s Best Belayer, Outside Magazine

Deepest Snowpacks in the US So Far, Unofficial Networks

Bedroom Communities: The Next American Ski Towns, Powder

The Most Expensive Ski Towns, Unofficial Networks

Speed Climbing Cho Oyu, The Adventure Blog

From Pro Snowboarder to Mother, Unofficial Networks

The Best Women’s Ski Pants, Powder

Avy Kills Anchorage Ski Icon, Unofficial Networks

Snow Safety – The Extended Column Test, Black Diamond Gear

Mountain Running Rhythm, Black Diamond Gear

Hazards of Dating a Way Better Skier, Outdoor Research

Fitness/Nutrition/Health

To Delay Death, Lift Weights, Outside Magazine

Climbing Coach on Weight Training, Climbing Magazine

3 Tips for Safer Bouldering Falls, Climbing Magazine

The Health Toll of Financial Stress, Mark’s Daily Apple

Scientists Race to Regrow Lost Knee Cartilage, WebMD

The post Arete 11.30.17 appeared first on Mountain Tactical Institute.

By Rob Shaul

1. Simple, Progressive, Program Design.

Programming is everything. Solid programming is more important than exercise choice, equipment, coaching technique, background music, etc. I don’t consider someone in the fitness industry a “coach” until he or she personally designs the programming being implemented. The programming should be simple, and progressive – builds upon itself.

2. No Random Program Design.

If your coach/trainer is “making it up” every day, and/or doing “random” training sessions, find someone else to work with. Don’t fall for questionable theories like “muscle confusion” or a coach/trainer who justifies random programming because “it keeps the body guessing.” There is nothing random about effective program design – Olympic Weightlifting, Endurance, team sport, tactical, mountain – all effective fitness programming is planned and progressed. When CrossFit first came on the scene in the mid-90s, random training sessions especially for work capacity, were often promoted. But believe me now, none of the CrossFit Coaches designed the programming for high level CrossFit competitors are deploying random design. Their programming has a focused method and is progressed.

Method and progression = knowing the programming goal and how the programming is going to get your there.

At any time, your coach or trainer should be able to go through your training session part by part, explain clearly what the goal of each part is down to the set/rep scheme, and how each part fits into the overall aim of the current training cycle.

Often I’ll gather my athletes around the white board and do this with them without being asked. Even my veteran athletes are naturally curious and invested in what we’re trying to do at MTI and how today’s training session part of that.

3. A Coach/Trainer Who Does His/Her Own Programming.

Few strength and conditioning coaches have the design experience, across multiple sports, missions and activities, that I do. However, even though I invented the programming myself, and have more programming experience than 95% of other coaches, I still make mistakes. How do I find them? I do my own programming and experience first hand what I messed up so I can fix it before I prescribe it for my athletes.

One of the most obvious “tells” which will indicate a coach doesn’t do his or her own programming is a wide discrepancy between how long he/she believes the training session will take to complete, and how long it actually takes.

A few years ago I visited a THOR3 coach/facility at Fort Bragg along with a Green Beret who had me in for a visit. My host had shown me before the visit the training session the THOR3 coaches had designed for him. It included 8-10 “pre hab” exercises/drills as a warm up even before he began training. It was obvious to me completing all these pre-hab exercises would alone take 30-40 minutes. When we visited THOR3, I asked the head coach there how long my host’s training session should take. “Sixty minutes,” he answered. On the way out, my host told me “no way” … these sessions were taking him 90-120 minutes to complete. It was obvious the coach wasn’t doing his own programming – because he would immediately discovered too much pre-hab was prescribed.

4. He/She Is Not Your Friend

An effective coach or trainer will push you past your comfort level, won’t tolerate whining, and will hold you accountable. This can’t be done if the relationship is overly casual. Not surprising to people familiar with me and MTI, I’m personally pretty stern and all business in the gym. It’s clear who’s in charge and what is expected. I’ve found this clarity works best.

5. No Gimmicky Exercises

It follows that simple, direct and effective program design will be supported by simple, direct and effective exercises. The longer I coach, the smaller my exercise menu becomes. Early on I used to be concerned about keeping my athletes “entertained” with a wide variety of exercises – many of which, in hindsight – were silly. Overall, my exercise menu has gone from a mile wide and a foot deep to a food wide and a mile deep. Over the years I’ve identified which exercises are effective, easy for me to teach and coach, and easy for my athletes to learn. I’ve done this long enough to finally learn that what matters to athletes is not how fancy and exotic and “fun” the training session is, but how well the training transfers to outside performance. This is all they car about.

6. No Gimmicky Gadgets

Same for gimmicky exercise equipment and gadgets. Our storage area at MTI is littered with gimmicky exercise gadgets I’ve tried and discarded over the years – slosh bags, water balls, fancy grip strength gizmos, etc. Ninety-five percent of my training sessions deploy a mixture of these proven 10 types of exercise equipment:

1. Barbells + Bumper/Iron plates (iron 5s, 10s and 2.5s)

2. Simple, moveable, racks

3. Dumbbells/Kettlebells

4. Sandbags

5. Plyo Boxes

6. Step Up Benches

7. Weight Vests

8. Pull Up Bar

9. Climbing Ropes

10. Backpacks/Rucks

7. Safety Focus

Not only in terms of loading, but also basic common sense stuff like tripping, getting hit with a moving barbell, training session “flow,” spotting, etc. A good coach and trainer will be constantly aware of safety hazards, and address them immediately when they arise.

8. Starts on Time. No Matter What.

Nothing will set the “were here to work,” professional tone for a training session like always starting on time. All my athletes know the penalty for being late is 10 burpees … I don’t even have to tell them – they’ll do them on their own right away if late. No one is immune – World Champions and Olympic Skiers have all done burpees at MTI for being late.

Demand your athletes respect the gym by being on time. Show your athletes respect by starting on time.

9. He/She Makes you Clean Up.

My athletes get out their own equipment and put it away when completed. They mop the gym after the session and take out the garbage. This demonstrates respect for the mission we have here at MTI, and reinforces the idea that all athletes are treated the same – no prima donnas.

10. Doesn’t Tolerate Whining.

Nothing will kill a gym’s mission and atmosphere like whining athletes. No good coach or trainer will tolerate it … even if it means firing the athlete (I’ve done this). Everyone is there to do what the coach prescribes and work hard. Whining needs to be called out and punished immediately – usually with more work. This includes seemingly innocuous stuff like gym music. At MTI, the music is for the entertainment of the coach, not the athletes. When I have an athlete complain about the music playing (either Tool or country), I calmly walk over and turn it up, then ask them, “better now?” That stops it.

Questions/Feedback?

Email rob@mtntactical.com

The post 10 Things To Look For in A Strength Coach or Trainer appeared first on Mountain Tactical Institute.