MTI’s Top Selling Training Plans for November 2017

1. Athlete’s Subscription
2. Running Improvement Training Plan
3. 3-Week Push Ups & Pull Up Improvement Plan
4. APFT Training Plan
5. Bodyweight Foundation Training Plan
6. Humility
7. Ranger School Training Plan
8. Fat Loss Training Plan
9. Military On-Ramp Training Plan 
10. Big 24 Strength Training Program
11. Backcountry Ski Pre-Season Plan
12. 30 Minutes per Day Dryland Training Plan 
13. Hypertrophy for Skinny Guys
14. Core Strength Bodyweight Only
15. Busy Operator Training Plan
16. Busy Operator II Training Plan
17. Ruck Based Selection Training Plan
18. FBI Special Agent PFT Training Plan 
19. Push Up Improvement Plan
20. Dryland Skiing Training Program

Learn more about our Plans and Subscription HERE

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

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I’m planning on using your SFOD-D selection packet before I assess but I’m not sure how far out I am from my date. Could be 12 months or 18 months. Should I start with operator programming or just jump right in and hold off in the final prep and taper till I’m 10 weeks out?

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I am currently using the SF 45 Alpha training plan and find it to be exactly what I was looking for as a multi-sport outdoor athlete.

The sandbag and posterior chain work seem to engage the core muscles.

Should I supplement with any additional core work?

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I am a long time user of your programs. I am currently using you apft program for my troops remedial pt program and my plt just completed the six week body weight program which I think has helped keep my guys motivated since we are limited on equipment here in Poland.

If I was to start the Afghanistan pre deployment program would I still gain push-up and set-up strength? I don’t want to loose what these guys have worked hard to achieve.

Or what do you suggest to maximize gains with a limited amount of equipment.

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Just a couple questions;
-dynamic warm-ups, is there a repository of these anywhere on the site,
specifically for lumbar, thoracic, core, etc?
-I’m restricted from doing barbell squats of deadlifts, prevents the
opportunities to lift heavy things, options that offer that level of
strength activation and growth?

Thanks for the great content and training plans.

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I am new to the site and was hoping you had a minute to point me in the right direction as there are so many programs from which to choose.  I am ex-military, about to turn 50, and I’m looking to get on a regular plan that trains the fitness aspects your plans cover.  I’m 6’2” and 2I5 lbs.  I’m in decent cardiovascular shape, and don’t have any injuries to work around.  I need to lose some fat, which I know is mostly diet, would like to work up to the MTI Relative Strength standards, and be able to run a sub 20 min 5K.  I was going to start with the fat loss plan, but I thought that may be better saved as a focused program to lose that last bit of fat, if required.  In my experience, the fat will come off with a good rounded program as long as diet is in check.  Routes I was looking at include Rat 6, as I feel my relative strength needs the most work, followed by the Best Ager, Virtue, or Greek God series.  What would you recommend as a solid way ahead plan?  Thanks so much for your time.

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Cadet at USAFA here. Vaguely following TACP plan with other battlefield airmen type workouts in between. Working on increasing lower body strength while increasing speed for 1.5 mile and 5k runs. Any recommended exercises that could accomplish this?

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I’m an active duty soldier who was introduced to you guys thru another person in my unit as a possible place to help me get ready to train for and go thru 160th SOAR’s green platoon selection process. I saw training plans for Rangers and stuff and was wondering what you guys recommended for training for this. Any information and guidance I could receive would be very helpful. I look forward to your response.

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I’m a mountain guide and hotshot candidate out in CA. I am on week 3 session 2 of the Body Weight Foundation plan and am really enjoying it as well as seeing some pretty terrific results both physically and mentally. So I guess, first of all thanks for that!

I’m am however struggling with hand release push up and pull up numbers which have historically been my hardest movements. I did suffer an injury (rhabdomyolysis/right shoulder) in the navy and have never performed these movements the same since. I am an avid climber and have had little issue there, but for whatever reason I’m getting smoked after 25-30 push-ups and only 3-5 (inconsistent) pull-ups.

Granted, my overall fitness has been limited to a trekking/super mellow climbing routine before I started the plan, but is there any additional movements I can do to help improve my numbers with these movements?

I have seen an encouraging 18lb drop in weight, as well as a noticeably stronger core and cardio endurance but don’t seem to be improving in the areas I referenced earlier.

Thanks in advance for any and all advice you can lend regarding this!

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I recently found out I have a small tear in my patellar tendon. Next week I am having a procedure done to fix it. It’s not surgery it’s an injection that will speed up the healing process apparently. I’ll be in a brace and will have to stay off of it for 2 weeks. After that I have rehab for 3 months. After I can get off my crutches and out of my brace would your “training program for athletes suffering leg injury ” be ideal for me? What do the work capacity circuits look Like? Because I won’t be cleared to run for at least 2 months.

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I am preparing for PRMC but have longer than 6 weeks. What other plans would you recommend before the PRMC plan? If you could choose just 1, or a series of 2, 3, 4?

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I have a quick question here. I just purchased the fortitude workout program, I just need some clarification on the “grind” portion of the workout. 15 vs 17 vs 20 min grind? why does the time intervals increase? Also the 3x Keg Lift with Sandbag @ 40/60# is it 3 60sec reps or only 3 reps total. Any help to clear this up would be appreciated just would like to perform the workout properly.

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I would love some help picking a new program, I am about to complete the Busy Operator program and I have loved it, I want to continue with a similar program and was looking through the various Operator plans but I am unsure which would be best.  I would like to have a program that was similar but focused on strength gains while still keeping me running on occasion, not because I like it, but because I need it.  Which of your Operator programs, or maybe a mix of programs, would you recommend?

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The post Q&A 12.7.17 appeared first on Mountain Tactical Institute.

Military

Why is it So Hard to Down a Missile, NY Times

N. Korea Says It’s New ICBM Completes Nuclear Fleet, Washington Examiner

The Rifles That Made America, Popular Mechanics

The Battle of COP Keating, Modern War Institute

America’s Obsession With The Military, Psychology Today

Army Drops Search for 7.62 Rifle, Tactical-Life.com

7 Critical Truths About N. Korea, NY Times

The British Military Is At Risk, and the US Military Isn’t Far Behind, Real Clear Defense

Army Probes Criticism of Green Beret Training … Numbers over Quality, Real Clear Defense

Military-Grade Killer Drones Hitting the Market, Popular Mechanics

Video: Chances of War with China, Modern War Institute

Navy Commander Gets 18 Months in “Fat Leonard” Scandal, Real Clear Defense

Can’t Kill Enough to Win? Think Again, Proceedings

Army’s New M17 and M18 to Change CQB Combat, Scout Warrior

Sen. Graham: US Dependents Should Leave S. Korea, Real Clear Defense

No More ‘Whack-a-Mole,’ Real Clear Defense

Homeland Security/First Responder/Wildland Fire

Diary of a Suicidal Cop, LE Today

Body Cameras – Why Everything You Know is Wrong, Police One

Study: Body Cams Reduce Use of Force Incidents, Police One

Asian Officers File Discrimination Suit, LE Today

Border Patrol ‘Tunnel Rats’ Hound Drug Smugglers, Officer.com

Are Cops Holding Back? Arrests Down Nationwide, Officer.com

Study: Economically stressed white male gun owners: Emotionally attached to guns, likely to justify violence against U.S. government, Homeland Security Newswire

20,878 Murders in Mexico So Far in 2017, Forbes

Hawaii Police Reviewing Policy Requiring Marijuana Users To Turn Over Firearms, Police One

Dallas Police Chief Demotes Top Brass in Major Shakeup, Officer.com

The 7 Layers of Grief After a Line-of-Duty Death, Police One

When Cops Need Help, How Come it Takes Them So Long to Get It?, Psychology Today

Mountain

Dropping Corbet’s on a Mountain Bike, Unofficial Networks

Utah Ski Resorts Experiencing One of It’s Worse Early Seasons Ever, Unofficial Networks

2017 Best Men’s Ski Jackets, Outside

Mountain Running Rhythm, Black Diamond Equipment

What We Mean When We Say “Alpine” Climbing, Outdoor Research

Extreme Wellness – Intersection of Adventure and Health, Marmot

2017 Gear of the Year, Gearjunkie.com

Proof You Don’t Need Much Snow To Trigger A Large Avalanche, Unofficial Networks

A Glimpse at the Sweet, Simple Life of a New Zealand Hut Warden, Adventure Journal

How and Why To Train on a Moon Board, Climbing

Backcountry Skiing – How To Start!, American Alpine Institute

Patagonia Gives Trump the Finger, Outside

Backcountry Ski Edit 101, Powder

From Shirt to Dirt: Thoughts on the Patagonia Design Philosophy, Patagonia

Fitness/Nutrition/Health

How An Olympic Runner Hits Race Weight, Outside

Many NFL Players Have Enlarged Aortas, WebMD

Fitness Retreats, NY Times

The Power of Tiny Practices, Psychology Today

The Best Workout to Hammer Your Chest, Muscle & Fitness

Can Baby Food Replace my Sports Gels?, Outside

What’s the Difference Between Size and Strength Training?, Muscle & Fitness

60% of US Kids Could Be Obese By Age 35, WebMD

Buoyancy Suits for Water Training, NY Times

Want To Have Better Sex, More Orgasms and a Stronger Libidio? Get a Vasectomy, Men’s Fitness

6 Rules for a Better Dead Lift, Muscle & Fitness

5 Ways to Avoid Slacking Off on Winter Running, Men’s Fitness

The post Arete 12.7.17 appeared first on Mountain Tactical Institute.

By Mintra Mattison

Assessments provide coaches and athletes with quantifiable data that can be used to measure training and scale workouts to fit the ever-changing needs of an athlete. Our assessment based programs automatically “scale” to the incoming fitness level of the individual athlete. Because they are assessment based, some of them are appropriate for both new and possibly unfit athletes, as well as experienced, fit athletes. Every athlete will be pushed and can benefit.

The assessment is usually deployed during the first training session and then reoccurs throughout the plan. This way the follow-on progressions are based upon the individual assessment results.

These have been our most popular assessment based training plans for 2017

1. 3-Week Push Ups & Pull Up Improvement Plan
2. APFT Training Plan
3. Bodyweight Foundation Training Plan
4. Running Improvement Training Plan
5. Military On-Ramp Training Plan
6. Humility
7. Fat Loss Training Plan
8. Big 24 Strength Training Program
9. Ranger School Training Plan
10. Ruck Based Selection Training Plan

Learn more about our Plans and Subscription HERE

The post Our Most Popular Assessment Based Training Plans appeared first on Mountain Tactical Institute.

By Rob Shaul

First – let me define “Base Fitness” under MTI’s programming approach.

For Tactical Athletes, “Base Fitness” is a foundational level of Relative Strength, Work Capacity, Chassis Integrity, Endurance (if applicable), and Tactical Agility required for tactical mission performance. 

For Mountain Athletes, “Base Fitness” is a foundational level of Relative Strength, Work Capacity, Chassis Integrity, Endurance (running, uphill hiking under load), and Climbing Fitness required for mountain sports.

On the Tactical side, the majority of a Tactical Athlete’s fitness training should be based on developing, improving and maintaining his or her “Base Fitness.” Training Base Fitness should be considered day-to-day training for tactical athletes without pending fitness assessments, deployments, schools/selections or specific missions.

“Base” fitness attributes differ by type of Tactical Athlete. For example, the mission-direct fitness demands of a Law Enforcement Patrol Officer do not include the running and rucking endurance demanded by the mission sets for military SOF. Likewise, the upper body muscle mass which act as a deterrent for a Patrol Officer would be unnecessary weight for a Green Beret.

Click the Video above to learn more about “Base Fitness”

How much “Base Fitness” a mountain athlete should complete over the course of a year depends upon how versatile the athlete is in terms of the mountain sports he or she participates in. Most mountain athletes we’ve worked with over the years – recreational or professional – are “multi-sport” mountain athletes who generally do a different mountain sport every season. Rock Climbing in the early Spring and early Fall, ice climbing in the late fall, skiing or backcountry skiing in the winter, mountaineering or alpine climbing in the late Spring and Early summer, mountain biking and hiking in the late Summer and Early Fall.

These “multi-sport” mountain athletes may spend one third to one half of their fitness training completing “Base Fitness”, and the rest completing sport-specific, pre-season train ups directly before the season. Examples include completing a dryland ski training cycle directly before the ski season and a rock climbing cycle directly before a Spring rock climbing trip to the desert in the southwest U.S.

While the specifics of Base Fitness programming differ between mountain and tactical athletes, and even between the different types of tactical athletes, the Base Fitness Programming Fundamentals for all mountain and tactical athletes are the same.

BASE FITNESS PROGRAMMING FUNDAMENTALS

1. Train in the “gym” to perform outside it.

Don’t treat fitness as “sport.” Don’t get caught up in loads lifted or workout completion times. Gym training should improve your athlete’s mission performance, durability and survivability. Fitness training must have a positive, “Mission-Direct” impact. If it doesn’t, change it.

Tactical athletes are not “fitness athletes” – and gym numbers and/or performance in isolation of transfer to mission performance, mean nothing. Don’t get caught up in workout completion times, strength numbers, or appearance. Train inside to perform outside.

2. Start programming with the fitness demands of the work or mission.

Identify the Fitness Demands of the work/mission and design programming which addresses, develops and improves those demands in your athletes. The needs, wants, weaknesses, strengths and opinions of the individual athlete are not a concern. You’re only concern is improving mission performance. All fitness training is focused on improving mission performance.

It’s important to be ruthless in identifying the key fitness attributes of mountain or tactical athlete mission performance and being deaf to the most recent fitness trends in exercises or methodology. While different exercises and progressions can be used to improve mission-direct fitness attributes, don’t let the tail wag the dog. Improving the mission-direct fitness attributes comes first – the exercises/methodology to improve them, second.

3. Periodize, Program and Progress.

Know where you are taking your athletes, always. Know the purpose for each training session, every set, every rep and every exercise. Don’t design “work outs” – design “training sessions.” Semantics is important.

“Random” programming is lazy and not professionally appropriate for professional mountain and tactical or high level recreational mountain athletes. Training sessions within meso-cycles (3-8 weeks), and meso-cycles within the larger macro cycle (12 months) should be planned, periodized and progressed.  

The difference between “training” and “working out” is planning. Soldiers, Marines, LE Officers, Firefighters, mountain guides, ski instructors, river guides etc. are all professional athletes. Professional athletes “train” – every training session has a focused intent and is part of larger cycle fitness goal.

4. Keep it simple.

Sophisticated design is immature. Stick to the fundamentals. Toss out programming that bounces all over the place or that you don’t understand. Toss out exercises which are too complicated or don’t make your athletes work and breath hard. Discard exercise equipment which is complicated, difficult to use or not readily available. Respect your athletes’ time and deploy proven exercises and training modes in efficient, mission-direct training cycles and training sessions.

It takes experience, confidence and hard work to get to “simple.” Fitness programming is judged on its effectiveness, not fancy exercises, equipment, or trendiness. No single exercise is a “sacred cow” – identify the training attribute you want to improve, and find the most simple, effective, easy to teach exercise to train it. Beware the latest piece of exercise equipment and latest fitness trends. If something new shows merit – test it first. Program design is like all other design, it’s always improved by cutting stuff away (simplifying).

5.  Train Sport/Work Specifically in the Gym.

Work hard to develop mission-specific programming in the “artificial environment” of the gym. This takes creativity, courage, assessment and analysis. All fitness training must transfer … continually work to make this more simple and efficient.

This can include creating new exercises and progression methodologies to train tactically-specific fitness attributes, and focussing on deploying exercises and modes which have the best mission-direct transfer. An instructive tactical example is rucking for military athletes. Can you improve rucking performance by lifting weights and running? Yes – but soon, the programming reaches a point of diminishing returns and only improves lifting strength and running. The best way to improve rucking performance is to ruck. The transfer is direct. If you are training military athletes, rucking should be a key component of your program design.

On the mountain side some coaches use bosu-ball balance training for skiers. We don’t. Why? We believe at some early point in the bosu-ball balance training the athlete quits developing balance for skiing and just gets better at doing squats on a bosu ball – i.e. the training doesn’t transfer to the mountain. 

6. All Training is cumulative.

Don’t worry about moving from gym-based fitness to sport specific work and therefore “losing” all the progress made in the gym. All training is cumulative – it will come back fast.

Often, mission-direct programming can work against base-fitness training attributes. For example, most military fitness assessments involve bodyweight strength exercises (strength endurance) and unloaded running (unloaded running endurance). Training sport-specifically to improve fitness assessment performance (lots of bodyweight exercises and running) will negatively affect mission-direct relative strength and rucking performance. For this reason, we recommend military athletes spend the 3-6 weeks  prior to a scheduled fitness assessment to train sport-specifically for that assessment. Some athletes express concern about how doing so will negatively impact they gym-based strength and rucking ability. We respond that all training is cumulative, and after the fitness assessment, the athlete’s gym-based strength will return quickly. 

7. Don’t let physical training get in the way of technical practice.

Physical training can be “easy” compared to technical practice, but often technical proficiency has a much greater role on mission accomplishment then fitness.

Mission-direct fitness is just one element of tactical mission performance. Fitness improvement will not improve technical deficiency in other areas such as small unit tactics, marksmanship, tactical communication on the tactical side, and climbing or skiing technique on the mountain side. Often, non-fitness technical practice can be harder than fitness training, but it cannot be avoided. All that matters is mission performance. A super fit tactical athlete who fails the mission because of marksmanship or poor communication still fails the mission. Likewise, a super fit climber who has poor foot placement won’t be able to onsite the climb. In the team and individual competitive sport world, rarely is the best athlete in the game the strongest or most fit in the weightroom. Keep your eye on outside performance. 

8. Continuous Improvement

Question everything and don’t be afraid to change. Little improvements add up. Don’t be “wiz banged” by exotic programming or exercises or become so wedded to you’re own methodologuy you become blind to deficiencies. Don’t be afraid to try something new. Constantly test and experiment. All that matters is outside performance. This is liberating.

The “liberating” affect of continuous improvement cannot be overemphasized. Not only does this liberate the coach from conventional wisdom and the latest fitness trend, it can also “liberate” him or her from their own programming dogma. In our experience this has taken the form of continuous research and assessment of our own programming. Every “mini study” yields not the “perfect” solution, but rather a small step towards a better solution than we have now. These small steps add up.

The post MTI’s Base Fitness Programming Fundamentals appeared first on Mountain Tactical Institute.

In this video, Rob talks about the importance and role of “Base Fitness” under MTI’s programming approach and how it is applied to the different types of athletes by the examples of an Army Ranger,  “Seattle” Patrol Officer and Mountain Guide Professional.

You Might Also Like MTI’s Base Fitness Programming Fundamentals

The post What is Base Fitness? appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder MTI

BLUF
We conducted a mini-study to identify a recommended energy supplement dosage and/or recipe for extended loaded movement, but our results were inconclusive.

Background
Much research has been completed, and entire nutritional supplement companies created around developing optimal event nutrition for long, unloaded, endurance events such as ultra marathons, triathlons and long road bike races.

However, in our review of existing research, we could find no research on the best performing event nutrition recipe and dosage for extended loaded movement.

First, a couple definitions.

By “event” nutrition we mean extended 2+ hour single mode or multi mode events where the athlete is in some type of constant movement. Anecdotally and the research has proven, that nutritional supplementation during these long events improves performance.

With “Loaded Movement” we are referring to athletes whose sport or job requires them to carry backpacks/rucks and perhaps other equipment during these extended events. Few, if any, mountain and tactical athletes complete extended movement as part of their sport or work without carrying some type of pack/ruck with extra clothing, safety equipment, bivy gear, weapons/ammo, etc.

Anecdotally, we can feel that loaded movement at the same speed as unloaded movement demands higher muscular demand and cardiovascular rate. MTI has completed another mini study on uphill movement which found that loaded movement increased caloric demand by 50%.

The most commonly used type of unloaded endurance event nutritional supplement is the energy gel. Multiple companies manufacture and sell carbohydrate-based energy gels including GU Energy, Hammer Nutrition, Clif Bar, and Honey Stinger. Recommended dosage for these gel products is 1 gel 5 minutes before, and then every 45 minutes for an long, unloaded, event such as a long trail run, bike ride, triathlon, etc.

The hypothesis of this mini study was that because loaded movement demands a higher caloric and muscular demand, a higher carbohydrate dosage and/or a combo carb/fat/protein event nutrition supplement would perform better than then 1 gel per 45 minute recommended dosage for unloaded movement. 

The “better answer” we hoped to provide mountain and tactical athletes with following the study is a research-driven recommended dosage and/or recipe for extended loaded events.

Study Design/Deployment
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.

The “mission-direct” emphasis of MTI’s research significantly impacts study design. Ideally, our mini-studies deploy elements which are practical and commonly used/experienced by our mountain and tactical athlete population. As well, ideally, our mini studies are simple enough that the same study can be completed by others, without special equipment, techniques or expertise.

We worked closely with Roxanne Vogel, Sports Nutritionist at GU Energy, in developing the design for this mini study. We had three questions going into the study design:

Question 1: What would be the nutrition supplement dosage and recipe variations?
To keep things simple we decided to use common, non-caffeinated energy gels and almond butter as our event nutrition supplements and conduct three trials.

With this mini study we wanted to test the affect of a supplement recipe which includes carbs, fat and protein. To keep this simple, we decide on a nut butter, and to keep it even simpler, decided to use Justin’s brand, Classic Almond Butter Squeeze packs as we felt these could easily be carried and eaten by mountain and tactical athletes during loaded movement. Each 1.15 oz. squeeze pack contains a total of 190 calories with 160 calories from fat. Each pack contains 6g of carbs, 7g of protein and 18g of fat.

Question 2: How would the event be designed to ensure the same amount of work was completed for every trial and how long should the event last?
We had two choices for event design: (1) loaded single mode, extended effort – either a ruck or step ups, at a specific pace, or; (2) loaded gym-based endurance effort. We went with (2) to facilitate completing the work inside and managing the nutrition feeding times.

I designed 3 separate gym-based endurance circuits which would be completed wearing a 25# weight vest. Each circuit would go for 45 minutes (135 min total work), with a break between to ingest the supplement.

To ensure the same work was done for each trial, I designed the circuits so each exercise would be completed for 3 minutes, and dictated how many reps of each exercise were to be completed in this duration. Below is the final design completed by the lab rats and supplementation schedule. As well, we mandated a 10 hour fast for each lab rat before each trial.

Events …. 3 Min Circuits, 5 Rounds, all wearing 25# Vest

****5 Min Before – Eat Energy Supplement

Circuit 1: 45 min

5 Rounds, 3 Min Each …
– 4x SB Pick Up & Carry @ 60#
– 20x 1-Arm KB Snatch @ 16kg
– 60x Step Ups @ 17″

****Eat Supplement between circuits

Circuit 2: 45 min

5 Rounds, 3 Min Each …
– 20x Sandbag Getup @ 40#
– 40x Keg Lift @ 40#
– 60x Step Ups @ 17″

****Supplement between circuits

Circuit 3: 45 min

5 Rounds, 3 Min Each …
– 20x Power Clean + Push Press @ 75#
– 5x Sandbag Clean & Run @ 60#
– 60x Step Ups @ 17″

Question 3: How would the nutrition supplementation for each trial be tested?
A previous study on event supplementation involved road cyclists who completed a 2 hour road constant load road cycle followed by a 20 minute max effort time trial. The “test” for the supplementation performance was the time trial finish distance. The further the finish distance in 20 minutes, the better the nutrition supplement performed.

We deployed the same methodology for this study. Our assessment was a 90 second, unloaded, 40-foot shuttle for reps, directly after completing the final gym-based endurance circuit. We assumed this short, hard, event would assess how much each lab rat had “left in the tank” at the end of the gym-based endurance event. A higher number of 40-foot shuttle reps would identify which supplementation was most effective.

Results/Discussion

Three veteran MTI Athletes (myself included) served as study subjects and completed the study trials over the course of 3 days. Each lab rat wore a Suunto Ambit 3 fitness watch and heart rate band to measure the total caloric burn for each trial. Results are below.

This mini study’s “test” of supplementation performance was the number of shuttle run reps completed after the 135 minutes of gym-based endurance. The idea was this event would test what was “left in the tank” for each athlete and thereby identify which supplementation dosage/recipe was most effective.

However, there was no significant difference in shuttle reps completed between trials.

Why not? Most obvious answer is a flaw in the study design. Specifically, either the gym-based endurance event was not long enough to take the subject to nutritional depletion, and/or the 90 second shuttle sprint duration at the conclusion was too short to identify a difference in supplement performance. Perhaps the test event – 40-foot shuttle reps – was poor choice to asses nutrition performance.

Perhaps another reason no significant difference was seen is that the body can only absorb so many calories per hour, thus the extra supplementation in Trials 2 and 3, though consumed, could not be absorbed and used by the body for fuel. During the study research we found a wide variation of answers and recommendations to this question with most ranging between 100 and 300 calories absorbed per hour. Complicating this is that individual athlete size and weight, and supplement form (liquid, solid or gel) all make difference.

Finally, we did not complete a trial without supplementation. Doing so we’d expect to see decreased performance in the shuttle rep performance. However, because this trial was not completed, we’re not sure how much, if any drop, there would be.

Next Steps?
The lack of any concrete results from this mini-study leave us somewhat at a loss on how to proceed next. Here are some initial thoughts:

– Perhaps we could re-complete the study with extended loaded movement duration and extended test event duration.

– Perhaps we could complete a single mode extended event (ruck) rather than a gym-based, multi-mode event. Anecdotally I can report that this overall event was no joke – and I doubt few of our other lab rats could have completed it. The muscular hit to the tactical chassis (legs and core) was significant. A 2.5 hour ruck would have likely been easier.

– Perhaps we could change the supplementation recipe and form being tested – liquid over gels, for example.

Questions/Comments?
Please email coach@mtntactical.com.

The post Mini Study: Inconclusive Results on Varying Energy Gel Dosage and Carb/Fat/Protein Supplement Recipe Mix for Loaded Event Performance appeared first on Mountain Tactical Institute.

This year you can giveaway MTI Training for Christmas. 

These are the Products you can purchase:

• 6-Month Athlete’s Subscription Giveaway (worth $159)
• 12-Month Athlete’s Subscription Giveaway (worth $299)
• Plan Giveaway (worth $79)
• Packet Giveaway (worth $119)

How it Works:

1. Click on the link above and purchase the desired product
2. Email the order number (that you received in the confirmation email) plus the recipients name to support@mtntactical.com
3. We will send the Gift-Coupon your way!

Learn More About The MTI Method

The post Christmas Special: Giveaway MTI Training appeared first on Mountain Tactical Institute.

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Is there a way for me to print out any individual plan that I buy? Also, I want to start getting ready for my first GoRuck event but I’m not in the best of shape. I was thinking about starting with the bodyweight foundation, then moving onto humility to get used to rucking, and then finally to one of the specific GoRuck plans. Is this a good route to take, or should I simplify by going straight into Humility? Thank you for your time!

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I recently found your gym and programs and am really interested in purchasing a workout routine but am struggling to find the right fit. I live in Crested Butte, Colorado and train regularly but am not always satisfied with my results. I also have years of back, shoulder, and knee injuries and am looking for a way to protect my body.

I do both resort and backcountry skiing at a high level. I also climb and don’t want to lose my upper body fitness.

What would you recommend for a full body routine to help me build muscle and stamina and keep me fit for the season.

Any help would be massively appreciated.

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I have a date for SFAS February 27th. I am finishing up week 2 of Ruck based Selection. My plan is to finish is and repeat before I leave. Is there anything wrong with this plan? Other options? Thank you.

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Looking to start a 45 day fitness challenge with girlfriend tomorrow. Ive used your plans to get ready for climbing trips (they were great!) But she’s a beginner. We have a gym membership but I don’t currently have the sandbags i used for the previous plans with you….any advice on which plan to use?

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Do you have a conversion formula of step ups = distance?

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Good morning, I’m currently a firefighter in Colorado and I’ve been looking through your website deciding it won’t program to try first. Do you have any recommendations for someone looking to get bigger and stronger and obviously trying to lose weight?

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I found your Leg Blaster workout on backcountry.com and am getting a lot out of it.  I want to thank you for that and also ask what other exercises you recommend completing in the same workout. I live in Jackson and am getting ready for the ski season in the resort as well as in the backcountry.  I would greatly appreciate your recommendation.

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I’m a 42 year old injury free former SEAL and current city firefighter. I’ve kept a decent balance of lifting with both Metcon and power principles and lifts and running and mountain biking. I have hit a rut and need motivation. I was looking at your “Green” Greek names plans. I have three kids in their teens and am busy so don’t have too much free time but I can make it. What do you suggest from your offerings – I want to be lean and mean again – still need the runs – they feel good.

Thank you

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My partner and I have been following your Best Ranger training schedule since Week 1 starting in October. This is my first time attempting the event and I’m realizing how much strain, effort, and stamina it takes to work through this program. Our first goal is to make the tryouts for USASOC, which is why we’ve started the program now. They will only send a few teams.

That said, I understand the program is designed to start in the January timeframe. But our tryouts are January 8th. I am concerned that we will overdo our prep and hurt us in the long run for the competition by starting the program now. Do you have any advice for us? Is it just overkill to do this cycle twice? (Oct-Dec & Jan-Apr) Do you have a suggestion on a modified cycle to prep for the tryouts? My assumption is that we’ll have a 24-36 hour tryout with multiple events. Potentially similar to the mini-BRC events you’ve created in Weeks 4 & 8. Thanks for the help.

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I’m currently in my 18th week of recovery from some pretty extensive knee and leg surgery. I had a distal femoral osteotomy, osteophyte debridement, and meniscus smoothing procedure done over the summer. Because of this I’m in a pretty prolonged recovery period (I’ve only been walking again for about 2 months), but over the last few weeks have been getting back into training in addition to daily physical therapy workouts. I’m writing because I’ve been using the lower body non-rehab program to train around my bad leg in an attempt to keep the rest of me in decent condition while redeveloping the leg as part of recovery.  Problem is that the program itself is only 6 weeks long, I am not credentialed to do this programming myself, and I’m going to be recovering much longer than 6 weeks. I’m plugged in to SOCOM’s THOR3 program, so I have plenty of resources at my disposal, but the trainers are good with me using your programming until I graduate from physical therapy. That likely won’t happen until mid spring though, so I was hoping there was a plan or something you could recommend beyond simply repeating the injury program over and over again. If it was just a matter of a single repeat I wouldn’t bring it up, but we’re talking a few months here. Hope you guys can help with this. Thanks.

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Just picked up the sandbag Ethos program.  Looks really good, I’ve previously done the GoRuck Challenge and GoRuck Heavy programs.

One question I had is in the training blocks, it may have 2 or 3 different “circuits” or evolutions.  How much rest should be in between those segments?

In the rucking programs, a lot of times there would a ruck in between so I’d just roll right from the conditioning work to the ruck and back as needed.

I’m coming off some time off due to broken collarbone, so my thought was take the 5 min or so in between to regroup and as fitness comes back to cut it down.

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I was hoping you could help me find a good shoe that would work well with the types of workouts you prescribe. Currently I’m in the middle of Hector, where short sprints and tactical work is mixed in with a lot of weight work. I’m looking for a shoe that lends itself well to both weight lifting and running distances similar to what’s prescribed in hector. I currently have recon trainers from 5.11 which I initially liked but over time they’ve started to give me some issues. What would you recommend for use during these more functionally based fitness routines? What about for a pure running shoe as well? Thanks a lot.

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The post Q&A 12.14.17 appeared first on Mountain Tactical Institute.

National Defense, Military

As Much Death as You Want, AI “Slaughterbots,” Real Clear Defense

How Drone Swarms Could Change Urban Warfare, Modern War Institute

Next Gen Drones: Making War Easier for Dictators and Terrorists, The Cipher Brief

Mattis: More ‘Warrior Monk,’ than ‘Mad Dog,” The Gazette

Russia’s Rapid Development of Unmanned Military Systems, The Bridge

The Rise of the Global Cyber Attack, The Strategist

Trump’s Drone War Against Al Qaeda Paying Dividends, Real Clear Defense

Terrorism Before and During the War on Terror – A Look at the Numbers, War on the Rocks

Why is America Addicted to Foreign Interventions, The National Interest

Still Waiting for Americans to Wake Up to Their Country’s Wars, War is Boring

Drones On Leashes, Kamikaze Drones, Information Bombs Top Pentagon’s Counterterrorism Wishlist, Nextgov.com

Pentagon Foresees At Least 2 More Years of Conflict in Somalia, NY Times

The Army’s Plans for the Future of the M4, Scout Warrior

US Army Had a Special ‘Suicide Squad’ to Strike Russian Forces, The National Interest

Aircraft Carrier Alternatives, Real Clear Defense

Homeland Security, First Responder, Wildland

SC Highway Patrol Seeking to Equip Officers with Rifles, Police

PA Officer Suspended After Going To Church While On Duty, Police One

Profiling Must Be Used to Combat Terrorism, LE Today

What We Learned About Terrorism in 2017, Police One

Sheriff’s helicopter pilot lands to detain man with laser pointer, Police One

Philly Firefighters and Cancer: Coincidence or Hazard?, Firefighter Close Calls

Mexican Border: America’s Biggest Crime Scene, Police

Sessions Talks Tough On Immigration, Police One

Dallas Police Chief Blames Millennials for Recruiting Woes, Officer.com

ICE Removals Up 145% in Wyo and Colo, Officer.com

How to Fight Wildfires with Science, Homeland Security Newswire

Mountain

The 10 Ski Resorts with the Most Snow So Far This Season, Unofficial Networks

Ski Tips for Guide and World Champ Skier Jessica Baker, Black Diamond Equipment

5 Drills for Better Climbing Technique, Climbing Magazine

5 Tips for International Climbing Travel, Climbing Magazine

In Search of the Perfect Ski Turn, Salomon TV

2017 Fixed Broadhead Test, Petersen’s Bowhunting

Heuristic Traps, Backcountry Magazine

VIDEO: First Female Ascent of 5.14 R Trad Route, Gear Junkie

Video of the New Speed Record on the Nose, The Adventure Journal

How To Remove Your Skins with your Skis On, American Alpine Institute

How Much Will It Cost To Climb Everest in 2018?, The Adventure Blog

What Happens Behind the Scenes on a Snowboard Movie, Red Bull

What Do You Think About Gear Makers Getting Political?, Outside

10 Best Ski Movies of the Last Decade, Unofficial Networks, Unofficial Networks

World’s Hardest Drytooling Route, Planet Mountain

The Rise of Female Bowhunters, Bowhunting

Nutrition/Fitness/Health

Are Men “Just Babies” When They Get the Flu?, Maybe not …, WebMD

Does Alcohol Negatively Affect Your Training, Muscle & Fitness

Bad Knees? Pain Free Legs Training, Muscle & Fitness

Are Walnuts Healthy? The World’s Healthiest Foods

The Most Exciting New Running Shoes from ‘The Running Event’, Gear Junkie

Best Exercises for Injury Proof Hamstrings, Muscle & Fitness

Whatever Your Goal, The Answer Is Play, Breaking Muscle

Backcountry Ice Skating in Alaska, Gear Junkie

A Call to Endurance Athletes and Being Coached By Your 80-Year-Old Self,  Marks Daily Apple

The Best (And Worst) Foods to Keep You Full, Outside Magazine

High-Intensity Exercise Delays Parkinson’s, Science Daily

The post Arete 12.14.17 appeared first on Mountain Tactical Institute.

By Rob Shaul

To answer one of the most common nutrition questions we receive from our athletes, we recently conducted a mini-study.

The goal of this mini-study was not an 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?”

As a follow-up, we want to hear your point of view/experience on this matter and ask you to participate in the survey below.

Create your own user feedback survey

Original Mini-Study HERE

The post Is a Recovery Shake Worth It? appeared first on Mountain Tactical Institute.

QUESTION

I have completed your 8 week kettlebell and your kb strength program (numerous times). I’m hoping you would be able/willing to suggest a new plan?
Thanks,

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I am looking for a training plan for PJ Selection. I saw the packaged 44 week plan and it looks great, however I have one big issue. I am currently deployed and do no have access to a pool. What can I do to tailor my workout to better my lung capacity and breathe hold without a pool. My timeline puts into the PAST a few weeks after returning from deployment. Any help you can provide would be great. Thank you!

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QUESTION

I purchased and have almost completed the fbi hrt program. Thanks to the work I did complete through your program. I have been accepted to sort school. This is my agency’s equivalent to swat. Once I complete your program, I was trying to find something to do before I go to the school. Any suggestions would be appreciated. Thanks again

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I recently purchased the push-up pull up plan and like the layout of your workouts. I want to expand into another full-length program but I am having difficulty deciding which is best.
I have limited facilities (few dumbbells, barbell set, set of stairs, and everything else is body weight related. I am going into a second year of wildland fire, those programs seem close to what I need. However the time commitment is a lot for the rucking considering its winter and touring time! Given all these factors what would you recommend for my situation. Thanks and I am really happy with the programming so far. Is there an app for the program as well?

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Been using your stuff for a while, could not be more pleased with the results. If I’m just over a year out from my targeted MARSOC A&S date, would you recommend the ruck-based selection training packet with the swim improvement thrown in there, with the A&S prep plan at the end, or is there a better combination of some other plans?

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I’m a new subscriber. I have signed up for GoRuck Selection in Sept 2018. Do you have a training sequence that you recommend between now and the event? I need to work all areas equally and have no injuries.

Thanks!

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I have been a firefighter for the past eight years and currently work DOD on a rescue squad. Im trying to  decide between the On-Ramp or the Big Cat, any help would be great.

Thanks,

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I have decided on buying the Fire/Rescue On-Ramp plan. But I don’t understand what the athlete’s subscription that is available with it is? Is that required to purchase along with it? What is the athlete’s subscription? I have read on the website but still not sure what it is. Also is the required equipment listed, the only equipment needed for that plan? I just want to make sure I have it all before I begin. Thanks for your help and time.

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I am currently in the process for joining the Canadian military (infantry)

My goal and my sights are set on CANSOF. Obviously that’s a little time away but I’m joining with the intention that everything I do is leading me to that. I was wondering for workouts is there a specific one in your mind I should follow. Should I focus on the things I will be doing in basic training and similar for the first year do that excel at that and then bring in the specialty training for CSOR/JTF? So I guess proper wording, should I do one then the other? Or a mix of multiple programs. Thank you, I look forward to hearing back

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I’m currently looking at doing Australian commando selection in October 2018 and am just curious as to how alcohol affects training performance and muscle recovery.

Do you have any knowledge on the subject and also in regards to October selection, when would be a good time to completely stop drinking?

Thanks, Ben

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I have completed the FBI SA Pft program, rested a week, and begun the rookie training packet.  I am on week 2 of the on-ramp program.

I am 31 y/o prior service with 6 years infantry time in the Marine Corps. I recently finished college and am looking for my next step.

My FBI pft scores: pullup 20/ situps 44/ 300m sprint 46.7/ 1.5 mile run 11:12

My whole life I have struggled with situps and or crunches.  Where other Marines would easily crank out 100 crunches I had to fight for each one. My best tactic was to bang out sets of 25 with rests for 2-3 breaths then i could get a 100.  Otherwise i would do 50 crunches in 50 seconds then my stomach would be fatigued and i would slow dramatically, ending up with 80 or 90.

The fbi situp experience was different because it was 1 minute instead of 2, so i did not fatigue but i still did not perform well.  I started the program doing 42 and only increased to 44.  I am very active and rarely take days off, so i am frustrated for having such difficulty with such a simple exercise.

As i am creating a package for Marine Corps reserve officer I now need to get 115 crunches in 2 minutes, i am not worried about the pullups or run, just the crunches.

I am reaching out to you to see if there is something i can add to the on-ramp program in order to drastically improve my crunches.  Yesterday i got 81 in 2 minutes because I died out after 50. Today I tried again and did worse, 71.

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The post Q&A 12.21.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

I’ve never added up the thousands of dollars and hours we’ve spent on testing and trying different gym and fitness equipment over the years.

Purchasing and testing new gym/fitness equipment aligns with MTI’s ethic of “continuous improvement.” There is no real systematic “method” to our process. Generally, I’ll see or read about something interesting, purchase it, and design it into the next training cycle to test it out.

The true “test” is whether or not the piece of equipment stays on the gym floor or gets banished to our storage area in the attic. The stuff that stays gets used nearly every day and is durable.  The equipment that gets sent to the attic is in the way – and I need the room. It’s not like I hate the stuff, it just never earns its way back into my programming and earns a spot on the weight room floor.

Below is 12 fundamental pieces of gym equipment that have earned their places on our gym floor, we use nearly every day, and have passed the test of time.

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

The simple barbell and bumper plates are by far the most versatile piece of fitness training equipment we found. By varying loading and set/rep schemes, the barbell can be used for both max effort strength training and extended gym-based work capacity and endurance efforts … plus everything in between.

What makes the barbell so versatile is its ease of progression. I can increase the weight of a barbell by 5 pounds of a time – the smallest and easiest progression increment of any piece of equipment in the room. Dumbbells also increase by 5 pounds at a time, but this is just for one dumbbell. For two dumbbells, two hands – the total increase is 10 pounds at a time.

We use both bumper and iron plates – bumpers primarily for 45s, 25s, and 15s and a mix of bumpers and iron plates for 10s and 5s. We also have iron 2.5s.

2. Simple, Moveable, Racks

When I first started Mountain Athlete years ago, I purchased some heavy duty, $2,000 squat racks from Bigger Faster Stronger. These were the cheapest racks I could find at the time, and thank God I could drive down to the BFS warehouse in Salt Lake City (10 hour round trip) to avoid shipping costs.

CrossFit was gaining traction during this time (2006), and the resulting explosion of garage gym brought much-needed disruption to the gym equipment industry. Before CrossFit, the number of vendors building this stuff was few and the prices big. CrossFit brought with it decreasing costs and a much greater selection.

When I moved the gym to its current location I replaced the large, stationary BFS racks with some cheap ($400/each), light, simple, moveable squat stands from Rogue Fitness and have used these daily for 8 years. Early on I learned that open space was the most valuable element of a weight room, and being able to stack our racks out of the way against the wall after use has greatly added to the versatility of my floor space.

These racks have been bomber and survived not only daily use but being moved around and stacked on top of each other.

3. Dumbbells/Kettlebells

You don’t need both – and could easily get away with one or the other. And between the two, I’ve found dumbbells not only significantly cheaper, but also more versatile. But overall, dumbbells and/or kettlebells have proven to be great training tools for us.

Like barbells, dumbbells/kettlebells can be used for strength, work capacity, and endurance training. Unlike barbells, they can also be used for single arm training and are a better tool for single leg training.

We don’t have full sets of each. On the dumbbell side, I have several pairs of 15s and 25s, a couple pairs each of 35s and 45s, and just one pair of 55s.

Kettlebell wise, we have four pairs each of 8kgs, 12kgs and three pairs each of 16kgs, 20kgs, and 24kgs. We have two pairs each of 28kgs and 32kgs.

For whatever reason, a pair of 45 pound dumbbells or 20kg kettlebells – both around 90 pounds total – is significantly heavier than a 90-pound barbell.

4. Sandbags

Few facilities around use sandbags to the extent we do at MTI. We use just three sandbag weights – 40 pounds, 60 pounds and 80 pounds and deploy sandbags for strength, work capacity, endurance, and chassis integrity training.

Sandbags work the midsection like no other piece of fitness equipment we own and for this reason a key part of our Chassis Integrity training methodology. Our Sandbags are custom made, and when filled with wood pellets or rubber mulch, thick and bulky. This bulk and awkwardness demand midsection work unlike a barbell or even dumbbells/kettlebells.

A main limitation of sandbags is they are difficult to progress. Unlike a barbell or set of dumbbells, I can’t easily add 5 or 10 pounds to the sandbag weight. But over the past several years, we haven’t found this to be much of a limitation. Women mostly use 40 and 60 pounds sandbags, and men use the 60 and 80 pound bags depending upon the exercise.

Over the years we’ve built and messed around with a couple of 100 pound sandbags, but honestly, this heavier load has not found its way into my programming. An 80 pound sandbag is plenty heavy for our purposes and our athlete population.

5. 20x24x30 Inch Plyo Boxes

We had our main 20x24x30 inch plyo boxes custom built years ago long before this configuration was available from equipment vendors. Ours are

We had our 20x24x30-inch plyo box custom built years ago. They keep going and going.used for work capacity (high rep box jumps), power training (low rep, increased height box jumps), agility training, step ups (endurance), and tactical agility drills.

Even with up to 30 athletes training in the gym at a time, we’ve managed to make just four of these boxes work in our training sessions.

We store them under our pull up bars when not in use, where they serve as a step for shorter athletes. Plyo boxes are one of the most versatile and useful pieces of training equipment in our gym and used nearly every training session.

6. Step Up Benches

Our 17-inch step up benches were custom built several years ago by a couple of my professional mountain guides and are still grinding along. Every few weeks I’ll get out the drill driver and tighten up the drywall screws holding the benches together, but otherwise, these have needed no maintenance.

Custom built, our step up benches have lasted nearly 8 years, are 17 inches high, 8-feet long, and each holds 4 athletes.Step ups are our primary, gym-based training mode to train uphill hiking under load and the 17-inch height works best for most athletes. Our benches are 8 feet long, and we can get four athletes at a time doing step ups on each bench.

We also use them for bench dips, hippity hops, touch/jump/touch intervals, and a few other exercises, but their primary use is for step ups.

7. 25-Pound Weight Vests

Rarely do the athletes we focus on – mountain and tactical – do their sport or work unloaded. Mountain athletes usually carry a backpack and tactical athlete at minimum are wearing body armor or bunker gear, and often on the military side – a ruck as well. This is why, early on, we made weight vests a key tool in our programming.

But over the years, I’ve come to see weight vests as versatile fitness tool which can be used for strength, work capacity, and endurance training. They can turn a simple bodyweight exercise circuit into a serious, no joke, strength effort, and a 300m shuttle into a mental fitness and strength effort.

The 25-pound weight has been best for us. It’s heavy enough to make push ups, pull ups, lunges, squats and box jumps hard, but light enough to where we can still sprint, do agility work and run distance. Here are the ones we buy and use at MTI. They have been absolutely bomber.

8. Pull Up Bar

Ours is made from iron pipe and simple fittings screw together fittings. We anchored it to the floor and placed it up next to a wall to maximize open floor space. Obviously we use the bar for multiple pull up variations, but also for weighted pull ups and a handful of core exercises.

As well, we’ll connect big rubber bands to the frame for mobility and more midsection exercises, and use the frame a few select upper body stretches.

Rarely does a session go by where somewhere inside it’s programming the pull bar or frame is not used.

9. Climbing Ropes

I’m a huge fan of the simple rope climb as an upper and total body training exercise which has great transfer outside the gym. Few exercises give me stomach butterflies these days – but the rope climb is one of them. I’ll often program a rope climb as an upper body pull exercise and superset rope climbs with an upper body strength exercise in a strength circuit.

But really, the rope climb is a total body exercise given the way it often makes me and my athlete breath so hard. One of my favorite circuits ever is a Double Eagle total body strength exercise and a rope climb in the same circuit – a great, functional strength and work capacity effort.

MTI’s climbing ropes, unlike the other equipment listed here, aren’t versatile. We use them only for rope climbs – but feel I so strongly about the rope climb as an exercise, they’ve stuck.

We use 21-foot manila climbing ropes for our 18-foot high gym. They wear out near the floor and I have to replace them yearly – but still find them worth it.

10. Backpacks/Rucks

We use backpacks/rucks when we need loading lighter or heavier than our 25# weight vests. Lighter? – often needed for weighted pull ups. Heavier? Both for rucking, ruck running, and step ups.

A common load for both is 40-45 pounds. Over the years we’ve cycled through several brands of backpacks. We’re hard on these – and cheaply made or super light designs don’t last. The material will tear, shoulder straps pull for the bag, or buckles break.

Our current backpacks were originally designed by The North Face as climbing rope and rack (gear) carrying pack for use by rock climbers on their short approach to a climbing crag. Because the intended traveling distance isn’t far, The North Face used heavyweight materials and straps, and these are simple and perfect for our uses. Unfortunately, The North Face doesn’t make these anymore.

For loading in the gym, we’ll use iron plates or dumbbells. We’ll stuff a foam roller or dodgeball in the bottom of the pack first, then put the plates or dumbbell on top – this avoids the load banging the athlete again and again in the low back while he/she is doing step ups or running.

For ruck running, and loads at 40+ pounds, we use contractor bags filled with sand for load. Simple and easy.

11. Programmable Interval Wall Timer

It took me a while to buy one of these large, programmable interval wall timer clocks because they seem so darn expensive for what you get. I liked the first one so much, I bought a second. Often at MTI I’ll be coaching multiple training sessions (groups of athletes training at the same time, but doing different sessions) and will have one group using one clock, and another group using the second clock.

Our clocks are from Muscle Driver and cost about $250 each. I think I bought them from amazon.com, and I know Rogue Fitness also makes one of these clock. Ours came with a simple remote, and have proven to be bomber. We use them every single day – usually for work capacity training, but also often for our climbing work on the campus/system boards.

12. Lots and Lots of White Board Space

The entire back wall at MTI is one big white board – and it’s proven to be an incredible training tool. White Boards sold by school and office supply companies are way too expensive. We bought ours from a local lumber shop – the stuff is called “Melamine” and you can pick up 4×8 sheets for under $20/each. When traveling to teach programming courses, I’ll often stop by Home Depot or Lowes and buy some there. Again – something we use every day.

Honorable Mentions

The following equipment has also proven itself over the test of time, but it’s not stuff we use everyday.

Turf

I had a 12×40 piece of turf put in the gym about 5 years ago. I ordered it from a turf company online, and it is so heavy on it’s own, I didn’t need to glue it down. While not essential – our strip of turf gets plenty of use for sandbag get ups, shuttle sprints, plyo work, agility work, etc.

Flat Benches

The bench press exercise is a key upper body pressing exercise in MTI’s program design. We picked up 4 benches for about $150/each and use them with racks for not only bench presses, but also incline bench presses (we put 1 end of the bench on a small plyo box). We can also use them for step ups and hippity hops.

Sleds

We have two sleds we use for work capacity and strength work. These are great training tools – but we simply don’t have the space, and enough of the to use every day. Plus, they can be expensive. Ours are from Rogue Fitness.

Foam Rollers

All my athletes like to foam roll – and do it on their own before or after training or both. I have no idea why simple foam rollers are so expensive. I “cheat” and buy 3-foot long foam rollers, then use a big kitchen knife to cut them into 1-foot lengths. No one has complained yet about using these shorter rollers.

Small Plyo Boxes

We have four 15×20-inch custom-built plyo boxes and often use the the 15-inch height for box jumps and step ups for older/weaker/injured athletes. Also – we use the 15″ height for Box Squats.

Lifting Chains

From time to time we’ll use lifting chains on barbells for squatting exercises (front, back) and benching exercises (bench, incline). I purchased a long piece of chain from an industrial supply warehouse and had a welder cut it into lengths for me. Chains are used for “accomodating resistance.” We all know that near the top of a squat or bench press moving the barbell gets easier. With the chains on the barbell however, the higher the barbell moves up off of the ground the more chain is lifted off the floor and the heavier the barbell gets – the idea is to work the muscles all the way through the full range of motion of the exercise.

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

The post 12 Fundamental Pieces of Gym Equipment We Use Nearly Every Day appeared first on Mountain Tactical Institute.

Military

Study: US Military Could Lose the Next War, Washington Times

Bad Idea: Making SOF the Sole Train, Advise, Assist Provider, Real Clear Defense

US SOF Deployed to 149 Countries in 2017, War Is Boring

US Coast Guard Behind Russia In Arctic Arms Race, CBS News

Does China Really Pose a Threat?, Inhomelandsecurity.com

Fighting Wars Abroad: Losing Them in Washington, Modern War Institute

21 Budget AR Upgrades, Tactical-Life.com

Cipher Brief Experts on Haley’s Iran Accusations, The Cipher Brief

A Soldier’s Urban Warfare Christmas List, Modern War Institute

Mattis: N. Korean ICBM Doesn’t Pose Immediate Threat to US, The Hill

Even the Deadliest Taliban Commandos are No Match for US-Afghan Forces, The National Interest

4 Things We Learned from N. Korea in 2017, The National Interest

10 Most Important World Events in 2017, Real Clear Defense

CIA Helped Thwart Terrorist Attack in Russian, Kremlin Says, NY Times

Why the A-10 Will Fly Forever, Task & Purpose

Are the US Marines Dying?, The National Interest

New Army Secretary Looks To Reduce Training, PCS Moves, Army Times

US SOF Carried Out Thousands of Ops in Afghanistan, Real Clear Defense

China Warns Australia Over South China See Naval Drills, Real Clear Defense

Homeland Security / First Responder / Wildland Fire

More Departments Use Pit Bulls for Drug Detection, Police One

Two Missouri Officers Saved By Vests, Officer.com

Officers Who Went Above and Beyond in 2017, Officer.com

Firefighters On Thomas Fire Save Hundreds of Home, Wildfire Today

The Death of a Baltimore Detective, The National Interest

3 St. Louis Firefighters Burned in Fire, Firefighter Close Calls

Berlin Police Pick HK SFP9 TR as New Service Pistol, Tactical-Life.com

LA County Sheriff’s Deputies Tasked to Fight Wildfires, Police One

Officers Split Over Carrying Opioid Antidote, Officer.com

Chiefs, sheriffs in Colo. shift attitudes toward recruits’ past marijuana use, Police One

How Active Shooter Training Has Changed Since Sandy Hook, Officer.com

Illinois Police To Try New Test For Drug-Using Drivers, Officer.com

Research: Would cops notice a gun on the dashboard during a traffic stop?, Police One

Mountain

Hunting Seasons Are Full of Life Lessons, Bowhunter

The Year in Gear – 2017’s Most Notable Outdoor Gear, Gear Patrol

Bitter Cold and Bucks in N. Dakota, Bowhunter.net

The Dakota 500 of Ice Fishing, Outside.com

Compound Bows: Cheap vs. Expensive, Bowhunter.net

The Deadly Valley – An Analysis of 5 Recent Yosemite Climbing Accidents, Climbing Magazine

The Bivy Kit, American Alpine Institute

Swiss Ski Area Claims 9 Feet in 3 Days!, Unofficial Networks

2018 Powder Award Winners, Powder

Best FreeStanding Ultralight Tent, Outdoor Gear Lab

The Vibe Alone Makes These 5 Little Ski Areas Worth The Visit, Unofficial Networks

Skiers Convicted for Triggering Avalanche that Injured 2 in Switzerland, Unofficial Networks

How Do Handwarmers Work, Anyway?, Adventure Journal

Building a Backcountry Family, Outdoor Research

The Evolution of How Mountaineers Fuel, Outside

2017 Was The Year of Women’s Climbing, Outside

3 Tips for Transitioning to Multi-Pitch Trad Climbing, Climbing Magazine

Fitness / Nutrition / Health

7 Hip Exercises, Outside

The Gentleman’s Guide To Gym Etiquette, Men’s Fitness

Vigorous Exercise Tied to Macular Degeneration in Men, NY Times

For Obese People, the Keto Diet May Be Better Than Exercise, Men’s Fitness

Will Protein Supplements Make Me Too Bulky to Climb?, Training Beta

What’s the Best Type of Cardio for Fat Loss?, Muscle & Fitness

How A Lifting Partner Can Unlock Bigger, Better, Lifts, Muscle & Fitness

Use Your Mind to Push Your Body, Outside

An Hour of Running May Add 7 Hours to Your Life, NY Times

The Symptoms of Dying, NY Times

The post Arete 12.21.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

February 16-18, 2018, MTI will bring a select group of mountain and tactical athletes, tactical instructors, outdoor educators, and industry professionals to Wyoming for an intimate two and a half days of disruptive thinking, question storming, problem identification, and turbo-powered networking.

MTI’s “Scrum” is our disruptive vision of an industry gathering. This is our second Scrum.

The typical model involves speakers, courses, trade shows, and artificial “mingling” times.

While industry conferences suck you in with glitzy marketing materials touting great speakers and interesting topics, the real take-aways are all too often disappointing. We’ve found that a shallowness and superficiality blankets the entire experience:

• • Speakers hold back
  • Presentations lack practical applicability
  • Conference attendees posture and preen

MTI’s SCRUM is different.

Here’s how we build an engaging, thought-provoking, and enriching experience in which attendees walk away with authentic, mission-direct learning experiences and, lifelong connections, friends, and resources:

First, we keep it small. Attendance will be limited to 8-12 people.

Second, not everyone can attend. We have an application and selection process and will bring together a small group of quiet professions from across the mountain, military, law enforcement and fire rescue fields.

This “Noah’s Arc” of individuals will be diverse not only in terms of their specific occupations but in their time on the job. We know from experience that senior mountain guides can learn something from young military officers that they can take back to their team, and vice versa. We’ll create an engaging environment to share insights, tools, and new perspectives with other professionals who have similarly intense careers.

Third, the Scrum will be a “get your hands dirty,” working, weekend. Attendees won’t just move from lecture hall to lecture hall, chit-chatting with their fellow participants during breaks and escaping to their motel rooms at night. Rather, attendees will be fully immersed in the group – living, cooking, training and working together from the zero-dark-thirty cold winter run, until the late night, intense, deep discussion about personal and professional resilience around the wood stove.

All of the attendees will contribute and collaborate to the effort. We’ll demand courageous honestly and forthrightness out of the gate, not only on the strength and weaknesses of parent units and services, but also individual participants. We’ll conduct intense interviews, tackle hard problems, discuss deep topics and hold penetrating Q&As to rapidly accelerate the “getting to know each other process,” and quickly dive beneath small talk to the deeper levels where people can truly connect, share and learn from each other.

Attendees themselves will be the speakers and presenters. We’ll push them to share insights, experiences, mistakes made and lessons learned over the course of the weekend.

Our goal is for the Scrum attendees is to leave Wyoming mentally and physically exhausted. But also intellectually and professional invigorated and leave armed with deep relationships built with the other attendees during the experience. We aim to create a brotherhood and sisterhood of quiet professionals across the mountain and tactical spectrum who can call on each other for advice, mentorship and tough love in their careers ahead.

When and Where?

Friday – Sunday, February 16-19, 2018, Jackson, Wyoming

– This is President’s Day Weekend. Scrum will begin at 1600 Friday, Feb 16 and end at 0600 Monday, Feb 19 (3 Nights). Fly in Friday, depart Monday.

Costs?

$200. This includes spartan lodging and group cooked meals – Fee will cover food costs and supplies.

Who should apply?

• Innovative and open minded Front Line Mountain and Tactical Athletes (Military, LE, Fire Rescue)
• Both Men and Women are encouraged to apply
• All levels of rank and experience
• Mountain Professionals (Guides, etc.)
• Tactical & Outdoor Instructors
• Industry Professionals (Gear/Equipment Engineers, Designers, etc.)

Click HERE for a list of attendees at our first Scrum.

SCRUM Topics

• Quiet Professionalism
• Leadership
• Risk Management
• Professional Skills Training Methodology & Effectiveness
• Gear and Kit Deficits
• Mental Fitness
• Mission-Direct Research
• Best Practices and Lessons Learned

Your takeaways:

• Relationships with like-minded cutting edge mountain and tactical professionals
• Research Study Design skills
• MTI’s Advanced Programming Course (condensed)
• Insight into the latest projects and theories at MTI

Our takeaways:

• Deeper relationships with mission-focused mountain and tactical professionals
• Direct criticism of our approach
• Mission-direct research questions from high-level practitioners and operators

How do I apply?

(1) Email the following to rob@mtntactical.com by 1800 Mountain Time, Friday, January 5, 2018

(a) Current CV

(b) Cover Letter Outlining Your Interest in Attending MTI’s Scrum

(c) Simple word document or .pdf with direct, honest answers to the following questions:

– Best part of your job?

– Worst part of your Job?

– Biggest professional deficiency?

– Greatest professional strength?

– If you were made the Boss/CEO/Commanding General, etc. of your service tomorrow,  what are the first 3 things you’d change?

– What has been the greatest challenge in your personal life as it’s been affected by your profession? How have you dealt with it?

Questions? Email rob@mtntactical.com

********** Deadline to apply is 1800 MST, Friday January 5, 2018 ****************

The post WANTED: Quiet Professionals to Apply For MTI’s Scrum, February 16-18, 2018 appeared first on Mountain Tactical Institute.

KUDOS TO THE 50 MILE ULTRA RUNNING TRAINING PLAN

Coach Rob,

QUESTION

First off, I want to congratulate you all on morphing what you originally started with into one of the most useful and respected fitness organizations in the country (world?). I have been following your programming on and off since the beginning, and it is incredible how you have adapted not just the programming, but the entire organization to meet the needs of so many groups in such a unique and beneficial way. MTI seems like the most logical culmination of all of the work you have all put in.

Now for my question. I’m in a spot that is fairly new to me and would like some advice on how to proceed. I have historically been in pretty decent shape throughout my life, but within the past two years, as I began taking more and more demanding desk jobs, my ability to make time for the gym has seen a sharp decline. It’s sad to say, but I can almost count on just two hands the number of honest workouts that I completed this calendar year. Sadder still, each time that I worked out I was crushed by the volume or injured myself and had to put off working out for a while after each one. I took a lot of time off to just let my body heal itself and get to a point where I can wake up in the morning and not feel like a stiff board.

I’m finally at the point where I am making getting back on the horse a priority, but I know that I simply don’t have the capacity to complete 90% of the workouts as written (or I could complete one as written, and then I would start the cycle all over again of working out and having to rest for a week…). Moreover, I don’t know how to get there (completing the full workouts) from here (looking at the workout as written and curling into a fetal position). What is the best way for me to get back into your programming starting from a much lower ability level? Can I adjust the written workouts in a way that I will be able to make it manageable, and then what is the best way of scaling it back up to the prescribed sessions?

I’ve never been smart at programming for myself, so any advice you can throw my way would be great. I’ve always loved your programming, and I’m looking to get back into top notch climbing shape!

ANSWER

QUESTION

1st off, thanks for taking the time just to answer this!  2nd, thanks for everything you guys do!

I’m forward deployed with a contracted chow hall (lucky!), eggs : scrambled, fried, whites, and hard boiled.  Random lunches: grilled cheese, chicken tenders, cheeseburgers and the like, dinner : grilled chicken, rice is fairly consistent and then other random foods, wings, ribs, steak night, bang bang chicken.

Sometimes we’re gone for a bit on MRE’s and packaged food etc.

I’m looking for suggestions on a meal plan prior to starting Hector.  I was doing intermittent fasting, which was alright as long as morning tasks were limited, however it’s not sustainable.  A no carb approach killed me the first 2 days, mostly because I just can’t eat enough due to lack of options.

Any help is much appreciated.

ANSWER

QUESTION

Hi, I had a quick question about how well the program works with active duty military that still need to participate in morning PT. Every morning we will generally have a calisthenics based strength and endurance event, a run, or a ruck march. I’ve been supplementing my PT for awhile now but it was with a heavy gym based strength focus. Do any of the programs account for this and would I be able to still do the operator sessions or would I be safer sticking with a specific workout program?

ANSWER

QUESTION

Will the programs like the Dryland Ski Training Plan v4, In-season Ski Maintenance,  the Backcountry Ski v2 or 30min/day dry ski training plan also work for snowboarders?

ANSWER

QUESTION

What program would you recommend to prepare for the British Army’s p-company pre-para selection course?

ANSWER

QUESTION

I was browsing through your plans. I have always been a big fan. My drill sergeant (ranger) spoke highly of your plans. That’s back when you guys were strong, Swift, durable.

I am currently deployed in Honduras. I have always wanted to try out for SF and I plan to do so when I get home in April. It’s kind of a no brainer which plan would work best but I’ll still ask.

My goal of training is not only to improve my ruck, but I also want to bring myself to a new level of fitness. I am capable of scoring 300+ on PT tests and I just completed the Norwegian ruck march (18.6 miles, 30#, 3 hours 41 min) but I still want to put on weight and build myself. What would your recommendation be?

Eagerly waiting your response.

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

I am currently working my way thought Mountain Base Alpha.  Only issues that I have is that I don’t have access to a climbing gym.  Do you have any suggestion what I could substitute the fingerboard and walls with?  I like the program because it has been a good mix to allow me to still put some miles in trail running and helping with FD Sar unit fitness.

ANSWER

QUESTION

I just started the big 24 program and so far it’s great, only question is how long should I rest in between sets?

ANSWER

QUESTION

ANSWER

QUESTION

I just signed up, I love the format. It reminds me of CrossFit’s whiteboard, takes the guess work out of what I should do for the day. Well not all of the guess work… I’m going to use your lift assisted ski program, Dry land V4. I don’t see a lot of cardio based, interval training, work. Are we able to do so? Or is it built in (amraps, intensity work)? Should I be pairing this plan with another program?

ANSWER

QUESTION

ANSWER

QUESTION

So im an officer attending RASP 2 november 2018. Im 33 yr old 5’9 178 lb male. Just took operator ugly assessment. Front squat 3 reps, bench 5 reps, 9 deadlift, 10 pullups, 40 points in sprint and 36 sbgu. I score 290s for pt test. My 5 mile run is 38:30 or so. Im currently doing wendler 5/3/1 to work on some of my strength stuff. Im trying to get advice on some macro/micro advice to prepare. My goals are 300 on army pt test. Run 5 miles in 36 to 36:30. And looking at top score in operator ugly. Any advice would be appreciated.

ANSWER

QUESTION

I am interested in the Ultra Beast training plan you guys offer.  I was wondering what the max mileage is for the long run over the course the program.

ANSWER

QUESTION

I have recently completed the dry land ski training 6 week program.  My question is this; I am really a road cyclist year round and only able to ski maybe 20 days what do I do now?  I won’t be skiing until the end of December. What program do you recommend to maintain my newly acquired fitness yet transition back to cycling?

ANSWER

QUESTION

I’ve got distances in my plan from 600 steps to 3000k feet. Do y’all have standards on how long climbs should take in steps or feet?

ANSWER

QUESTION

I am looking at signing up for the Athletes Subscription to try it out. I have three quick questions:

1. I have problems with being able to run all the time due to recurring sciatica from a herniated disk in my low back. I currently use rowing and an assault bike for cardio. Is it easy to sub those two machines in for a cardio component in your programming?

2. As a follow up to question one, I see you have a low back pain plan. What kind of issues is this designed to treat/ address?

3. I am torn as to what program I should maybe start with. My two primary sports are climbing ( gym only for now) and karate / striking sports. I am also an avid backpacker. Could you maybe point me in a general direction?

Thank you in advance for your help.

ANSWER

QUESTION

ANSWER

QUESTION

So I’m a week post Sapper school. I leave for Ranger school on April 9th. What program do you recommend I do for now? I want to work on my lower body, back, and core strength, but have to avoid rucking until doing the Ranger program before hand. Thanks for any guidance you can offer!

ANSWER

The post Q&A 12.28.17 appeared first on Mountain Tactical Institute.

Military

The 5 Best Handguns in the World, The National Interest

Can the US Military Operate Without GPS?, LA Times

America Needs India To Become a Great Power, The National Interest

One Step Closer to a Bad Idea: An European Union Army, The National Interest

The War on Military Culture, Washington TImes

Russia Tells US Military to Get Out of Syria, Newsweek

Army Tests New Super-Soldier Exoskeleton, Scout.com

Major initiative seeks to combat U.S. Army soldiers’ weight problems and injuries, Washington Post

US Touts Afghanistan Special-OPS Raids in Rare Detail, Bloomberg

New “Battle Skills Test” for All Marines Starts in 2018, Military Times

US Military Adopts New Urban Warfare Doctrine, WND.com

China Hackers Go After US Think Tanks, ARS Technica

Why America Hasn’t Learned to Win Wars, The National Interest

Homeland Security / First Responder / Wildland Fire

Black and Blue: Black Officers Navigate a Divided Country, ABC News

Navigating The Latest Vehicles as Weapons Terrorism Trend, Rand

Homeland Security Increasingly Means Putting Agents Outside the Homeland, NY Times

Graphene Research Could Lead to Foil-Thin Body Armor, Police Mag

Chicago Police Union Suing Department Over Taser Policy, LE Today

LE Video – Winning An Armed Accounter, Carry Trainer

Five FDNY Firefighters Injured at Fatal Fire, Firefighterclosecalls.com

Thousands of Federal Inmates Are in the US Illegally, Administration Says, NY Times

Facial Scans at US Airports Violate American’s Privacy, Report Says, NY Times

Are Officers Involved In Multiple Shootings Good Officers or Bad Officers?, Policemag.com

15 Strangest Police Stories of 2017, Policeone.com

To Curb Illegal Border Crossings, Trump Administration Weighs New Measures Targeting Families, Inhomelandsecurity.com

LE Vet Commits Suicide During Traffic Stop, LE Today

Chicago Police: Facebook Didn’t Participate in Gun & Drug Running Probe, Police One

How Zetas Imposed Tyranny in a Mexican Prison, War is Boring

6 Ways Big Data Is Harming Society, Homeland Security Newswire

Mountain

Skier Climbs 2.5 Million Backcountry Feet in 1 Year, Gearjunkie.com

NOLS Wind Pants – The Pinnacle of Outdoor Gear, Gear Patrol

First U.S. Climbing Medal? 18-Year Old Eyes 2020 Olympics, Gearjunkie.com

Choosing the Right Outdoor Jacket, Outdoor Research

British Columbia Bans All Grizzly Bear Hunting, Gearjunkie.com

How To Train Power Without A Campus Board, Training Beta

8 Surprising Facts About US Skiers and Snowboarders, Unofficial Networks

Teams Prepare for Winter Himalaya Ascents, The Adventure Blog

METHUSELAH AND THE ANCIENTS OF BYLOT, Arcteryx.com

Telemark Skiing is Dead, Powder

An Eminently Reasonable Take on MTV vs. Wilderness, Outside

How To Help Your Boyfriend Buy Skis, Powder

Best Books of 2017, Outside Magazine

Best Books of 2017, National Geographic

Ice Climbers Saved By Proper Safety Gear, Unofficial Networks

How Squirrels Deal With Cold … They May Not Feel, National Geographic

Mountain Bikers, Environmentalists At Odds Over Bikes in the Wilderness Bill, Gear Junkie

Are Crossbows Hurting Deer Numbers?, Bowhunting.com

Ski Signals for Backcountry Skiing, Unofficial Networks

Fitness / Nutrition / Health

The World’s Hardest Bike Race, Outside Magazine

The Best of 2017, Research Insights and Other Breakthroughs, Mark’s Daily Apple

Keto Diet Could Help Us Live Longer, But Could Also Lead to Weight Gain, The Sidney Morning Herald

Use the French Contrast Method to Build Explosive Power, Muscle & Fitness

The Biggest Fitness Trends of 2018, Outside

Meet One of Britain’s Strongest Power Lifting Women, Red Bull

Think You’re Seeing More Drug Ads on TV? You Are. Here’s Why, NY Times

The 5 Most Important Health Lessons of 2017, Outside

How to be Happier, Safer, Healthier and Smarter in 2018, NY Times

This is the Perfect Amount of Rest Between Lifting Sets to Maximize Muscle, Men’s Fitness

Effect of Lower-Body Resistance Training on Upper-Body Strength Adaptation in Trained Men, Journal of Strength and Conditioning Research

Is Endurance Training Killing Your Strength?, Outside

The post Arete 12.28.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

As part of our “continuous improvement” ethic, we’re not afraid to purchase and test new and different gym equipment. We’ll hear about a new piece of equipment, and have something recommended to us, I’ll purchase it and write its use into an upcoming lab rat training cycle, and see how it performs.

Sometimes the new piece of equipment is an obvious bust, and it’ll head to storage immediately after the cycle is completed.

But usually, it’s ending isn’t as quick or dramatic.

The equipment and exercise(s) it’s used for will be “ok” and the equipment will last on our weight room floor for a while. But eventually, I’ll find myself not writing it into our programming cycles, notice that it’s taking up valuable space, and banish it to storage.

Below are the 8 pieces of equipment that didn’t make the cut at MTI.

1. Glute Ham Development (GHD) Machines

CrossFit made GHD sit-ups all the rage and for several years GHD sit-ups were a common core exercise in our former core training methodology.

This exercise got cut when we moved to our Chassis Integrity Theory which dictates core exercises be completed from a standing or kneeling position (mostly) and don’t emphasize flexion.

While CrossFit caused the sale of many GHD machines for the sit-ups, GHD machines were built to build Glutes and Hamstrings. However, in my experience, testing with many different styles of GHD machines, we found teaching athletes how to do a GHD Raise properly to be a major headache. The simple Nordic Hamstring Curl is nearly as good, much easier to teach, and requires no equipment.

2. Reverse Hyper

Alpine skiing is quad dominant and to add balance for several years we purposely focused on hamstring work and lute strength work.

I’m not sure who invented the Reverse Hyper machine, but I learned about it by reading articles praising its use and effectiveness from Louie Simmons at Westside Barbell in Ohio.

Westside is a famous, champion-producing powerlifting gym and the Reverse Hyper is deployed to build hamstring, glute and low back strength for the heavy back squats and deadlifts in that sport. I bought two of these expensive machines and used them for a summer offseason ski-strength cycle with limited success.

Reverse Hypers were one of those pieces of equipment that I was lukewarm about, and after that initial cycle just didn’t get written into many subsequent training cycles. Eventually, I sold mine to another gym in town.

We still train glutes and hamstrings during our ski cycles, but deploy simple, low weight, high rep Hinge Lifts and Good Mornings with barbells.

3. Rings & TRX Devices

I’ve purchased several sets of rings and TRX-like devices over the years each time thinking I’d use them more than I did. We even have a set currently hung from our tall ceiling some CrossFitters who use the gym to train on their own will use for muscle ups, but that exercise never made it into my programming.

Rings certainly make push ups and dips harder, but quite frankly, regular push ups and bar dips are pretty hard just the way they are. There are also some hard, interesting mid-section exercises using rings and these devices, but they just don’t seem to make it into my programming.

We have several pairs of these and most live in a box up high in the storage area, but still, a couple pair survived hanging from our pull up bars. They can be pushed to the side, well out of the way, and thus haven’t annoyed me enough to remove them.

For bodyweight-only athletes, rings can be used to easily progress many Bodyweight exercises without a weight vest or external loading and TRX has sold a bazillion pairs to military units deployed to austere locations marketing them as a training device for places without gym equipment and offering an option to bodyweight training.

However, as mentioned above, we’ve developed bodyweight-only training methodologies that push athletes beyond high rep push ups, pull ups, sit ups and squats and offer solid progression and variety without rings or any other external piece of equipment.

4. Slosh Bags and Water-Filled PVC Pipes

I first saw a water-filled piece of 4” PVC reading something from Dan John, and immediately built one for my gym. The “Slosh Pipe” was an interesting curiosity for a couple weeks – as the climbers and mountains guides would come in and try to break each other’s record holding it up overhead. This lasted until one climber failed and dropped on the concrete floor, breaking the end cap, and spilling water all over the place.

Just a a few years ago, in the early development of my Chassis Integrity methodology, I purchased $1,500 worth of PVC “Aqua bags” – duffle bags with handles you’d fill partially with water.

The water in these devices sloshes back and forth, making lifting them unstable and demanding more core stabilization work that lifting a regular sandbag.

That first summer we used Aqua Bags alongside our regular sandbags and other pieces of equipment as we developed and tested our Chassis Integrity exercises. They did okay.

But like the Reverse Hypers, after that initial summer, they lingered on the gym floor and I didn’t write them into subsequent cycles. After they had collected dust and took up space for a month, I drained them all and banished them to a big box the gym storage area … where they continue to collect dust.

5. Medicine Balls and Slam Balls

When first outfitting my gym I was sure I needed some of the big mt medicine balls I’d send athletes bouncing their butts off during squats or doing wall balls within the old CrossFit videos … that was until I saw how much they cost. There was just no way I was going to spend $100 per ball.

Then shopping the “sale” room at Bigger Faster Stronger during a Salt Lake City visit years ago I found a bunch of these balls at fire sale prices – $20/each, and bought several. Soon after I purchased some 25# slam balls.

These have the potential to be great pieces of training equipment, but for whatever reason, they have just never become a regular part of my program design and late this summer, I finally moved them from their shelving unit on the gym floor to the storage area.

Long ago we went away from using the Dynamax balls for squats.  Wall Balls went away when we moved from completing garbage reps in our programming.

I even developed a Medicine Ball Complex we used for warm ups every once in a while. But I haven’t programmed it in so long – I’ve forgotten the movements and rep scheme.

One summer I did program medicine ball work for a part of our Freeski Team’s core work – but that only lasted for the one summer.

One problem with medicine balls is many of the exercises require either a wall or a partner. This limits their utility.

Slam Balls are a one-exercise piece of equipment. The ball slam is a great work capacity exercise – but it’s not significantly better than the no-equipment burpee or even simpler: box jump.

Overall, medicine balls and medicine ball exercises have never cracked my programming to become a key piece of equipment for us.

6. Trap Bars

Trap Bars, designed for Trap Bar Dead Lifts, were an early purchase as I equipped my gym a decade ago.

Trap Bar deadlift is a combo squat and deadlift movement, and many coaches find them simpler and especially safer than regular deadlifts and back squats.  Because the trap bar deadlift is perceived to be safer than squats and deadlifts, trap bars are used extensively in high school and college weight rooms.

It is especially thought that the trap bar deadlift is much safer for taller athletes, and some trap bars actually have elevated handles to accommodate tall lifter.

In my experience, however, I haven’t found the trap bar deadlift any safer than our Hinge lift, and unlike the barbell, which can be used for multiple exercises and even work capacity, the trap bar is a single-exercise piece of equipment.

Ours are currently still on the weight room floor, but hidden from my view leaning up against the wall behind our pull up bars. I’ll be moving them to the storage area soon.

7. Airdyne or Assault Bike

We have one of these and it actually still sits on our weight room floor, in the way. We only have one, and have never used it for hard work capacity intervals or even longer endurance efforts. The most use it’s seen is with injured, recovering athletes who are wearing a cast or brace and can’t run or do step ups.

I can have them sit on the airdyne and use their arms only for work capacity intervals.

That isn’t to say these things aren’t absolutely killer – they are …. airdyne intervals suck …. but they have just not made it into my programming.

Why? I only have one of them, but also, I’m worried about transfer outside the gym. The primary work capacity mode – when things get dangerous – for our tactical athletes is sprint repeats. Does conditioning completed on an airdyne transfer to sprinting repeats like movement under fire? Somewhat, I’m sure, but at some point doing extensive airdyne work, the athlete quits getting better at repeat shuttle sprints, and just gets better at airdyne intervals. Which, unless you’re competing in some the of airdyne competition, is a “go nowhere” endeavor.

Thus, sprint and shuttle repeats are a primary mode of work capacity training in my programming.

8. Rowing Machines

I own four old Concept 2 rowing ergs, and 3 are in the storage area. The forth stands up against the gym wall and I have injured or recovering athletes who can’t do sprints, box jumps, or whatever work capacity event we have planned for that day, row, instead.

Luckily, I didn’t have to pay full price for our rowers – I picked them up used for $200 each years ago from a used commercial gym equipment broker in Salt Lake.

Like the airdyne, rowing is killer – especially for the most of us who’ve never rowed before – and it is a great general purpose conditioning and endurance exercise mode.

But, mountain athletes don’t row anywhere in the mountains, and the same is true of tactical athletes on the streets, battlefield or fire grounds.

At some point, doing lots of rowing on the erg stops transferring outside the gym and just gets you better at rowing – which is a dead end for our athlete population.

“Why risk it?” I began to ask myself years ago – and we moved to focus on shuttle sprint repeats and other conditioning exercises which I feel develop work capacity which better transfers outside the gym. Sprinting and shuttle sprints, especially are, by far, is my favorite work capacity mode and have direct transfer outside the gym.

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

You Might Also Like 12 Fundamental Pieces of Gym Equipment

The post 8 Pieces of Gym Equipment That Didn’t Make the Cut at MTI appeared first on Mountain Tactical Institute.

MTI’s Top Selling Training Plans of 2017

1. Athlete’s Subscription
2. 3-Week Push Ups & Pull Up Improvement Plan
3. Bodyweight Foundation Training Plan
4. APFT Training Plan
5. Running Improvement Training Plan
6. Military On-Ramp Training Plan 
7. Humility
8. Fat Loss Training Plan
9. Big 24 Strength Training Program
10. Core Strength Bodyweight Only
11. Chassis Integrity Training Plan
12. Hypertrophy for Skinny Guys
13. Ranger School Training Plan
14. 30 Minutes per Day Dryland Training Plan
15. Ruck Based Selection Training Plan
16. Low Back Fitness Training Plan
17. 357 Strength
18. Push Up Improvement 
19. FBI Special Agent PFT Training Plan
20. Ultimate Work Capacity I

Learn more about our Plans and Subscription HERE

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

Military / National Security

Top 12 Pieces of Range Gear from 2017, Tactical-Life.com

USMC Fields M38 Squad Designated Marksman Rifle, Soldier Systems

America’s New Security Strategy Reflects the Intensifying Strategic Competition with China, Rand Corp

Russia Trapped in Syria, Rand Corp

Submarines Might Be Obsolete by 2050, The National Interest

US Could Test Flying Aircraft Carriers As Early as Next Year, Motley Fool

For the US Army, the Future is Robots, The National Interest

USMC Invests Millions in New Skis, Real Clear Defense

These Are the Flashpoints That Could Spark War in 2018, War Is Boring

MWI’s Top Articles of 2017, Modern War Institute

“Fat Leonard” Scandal Will Damage US Navy for Years, Proceedings

N. Korea’s Army is 1 Million Strong and No Pushover, The National Interest

Homeland Security / First Responder / Wildland

Could the Big Bend in Texas be the Border’s Weakest Link?, Officer.com

Teachers Using Virtual Shooter Program to Train for Active Shooter Events, Police One

Not All Wildfire Gear Works Well for Women, Wildfire Today

US Anti-Tank Missiles Heading to Ukraine, War is Boring

Year in Review: Counterterrorism, Brookings

The Inside of your Patrol Car Says A Lot About You, LE Today

Feeling They Are Outgunned, Some SC Troopers Buying AR15s, Police Mag

Top Police Stories of 2017, LE Today

Chasing Cali’s Largest Forest Fires, Outside

5 Lessons From the Colorado Shootout, Police One

More MN Departments Switching to 12 Hours Shifts, Police Mag

Trauma Surgeon Talks Wound Balistics and Stopping Power, Police Mag

Mountain

Why You Shouldn’t Buy New Outdoor Gear, Gear Patrol

Snowboarder Cited After Slamming Into 11-Year Old Skier, Unofficial Networks

Best of Adventure, 2017, Red Bull

Best Watches for the Backcountry, Gear Patrol

Best Men’s Hardshell of 2017, Outdoor Gear Lab

Colo Avy Danger “Extreme” After Massive Christmas Dump, Unofficial Networks

Backpacking Light Staff Pics, Backpacking Light

Video: Ski the Wild West, Outdoor Research

Video: How To Use an Avalanche Howitzer, Unofficial Networks

8 Reasons Why Snowboarding is Cooler than Skiing, Unofficial Networks

3 Mountaineers Perish in Swiss Avalanches, Unofficial Networks

10 Most-Read Climbing Articles of 2017, Climbing Magazine

Top 5 Posts of 2017, Training Beta

Explained: 3D Joint (hip, ankle, knee) Motions While Skiing, Unofficial Networks

Fitness / Nutrition / Health

More Pregnant Women Are Using Pot, WebMD

9 Fitness Goals You Can Attain By the End of 2018, Muscle & Fitness

10 Key Differences Between Weightloss Success and Failure, Nerd Fitness

The Year in Fitness, NY Times

The Year in Women’s Health, Statnews.com

You Don’t Need Motivation, You Need Discipline, Breaking Muscle

How To Be Healthier, Happier and more Productive? It’s All in the Timing, Wall Street Journal

The post Arete 1.4.18 appeared first on Mountain Tactical Institute.