By Rob Shaul, Founder

Background

The Army is currently testing the Army Combat Readiness Test as a replacement for the APFT. If adopted, the ACRT could be implemented Army-wide beginning in 2018.

At MTI, I’ve developed, tested, and improved multiple fitness assessments. Over the years I’ve learned that to be effective, a well-designed fitness assessment meets three criteria:

1. Assesses the fitness demands of the job, sport or event.
2. Is simple, and easy to implement
3. Doesn’t take all day to administer

The ACRT was developed at the Army Center for Initial Military Training is comprised of the six following events. More on the test and events Here and  Here:

1. Leg Tuck – Similar to the knees to elbows exercise and no time limit is prescribed.
2. Power Throw – Standing, backward 10-pound medicine ball throw for distance
3. 3 Rep Max Trap Bar Dead Lift
4. T-Push Up – similar in concept to a hand-release push up. On the bottom of the movement, the athlete lays prone on the ground and extends his hands and arms out to form a “T” then brings them back in before performing another push up. No time limit is prescribed
5. Shuttle Sprint-Drag-Carry – 250m total
6. 2 Mile Run

The ACRT is designed to test what the Army has identified as 5 “domains” of combat fitness: Muscular Strength, Muscular Endurance, Cardiorespiratory Endurance, Explosive Power and Speed/Agility.

Below are the problems I find with the test. I understand it’s easy to criticize, so at the end of my criticisms, I offer my own replacement for the APFT.

1. Equipment Intensive

The test requires two kettlebells, a sled, plates to load the sled, a medicine ball, a trap bar plus plates for the dead lift, and a pull up bar. In my work with line unit Army soldiers, gym equipment for training is a major issue. While any military base will have several weight rooms on post, because every soldier on the base does PT at the same time – 6-7am in the morning, weight rooms are crowded and there is never enough equipment. Every 30-man platoon will need 5-7 completes sets of plates, kettlebells, trap bars and sleds adequately train for the assessment. This will be difficult to fund and more difficult to store and account for. Eventually what will happen is many soldiers won’t be able to adequately train up for the assessment – which is unfair, as fitness test scores are such a huge component of Army performance evaluations.

2. The 3RM Trap Bar Dead Lift is Dangerous – And Will Lead to Injury

Without the equipment needed to train and learn the movement, without close coaching for 3RM attempts, and with the incentive to push numbers because of scoring, these efforts will get sloppy and lead to injury. The assessment designers sought to minimize this by using a trap bar and 3 Repetition Max instead of a regular barbell and a 1 Repetition Maximum, but these modifications won’t be enough.

Further, it will take a fairly long time for determining 3RMs for a battalion full of soldiers. The warm-up will have to be the same, and I’m assuming it would be administered high-jump or pole-vault style, where weight keeps getting added to the bar and athletes have to make each attempt to keep advancing. For stronger guys, this could take some time depending on the jumps in loading. To be fair, incremental jumps of 5 pounds would be best … but this would take forever….

3. There’s No Way To Train for the Power Throw …. other than the Event

The Power Throw is in the assessment to test explosive power – but in our work, medicine ball throws are as much technique as fitness. The problem here is with the identified combat “fitness domain” of explosive power. I’ve always found this to be a nebulous concept to clearly identify and give an example of in the battleground.

It’s easier to see how explosive power – especially hip explosion – is needed for a football lineman coming out of his 3-point stance and “exploding” off the line into his opponent. It’s also easy to see how the power clean and other Olympic lifts train this hip explosion and explosive power and how this work transfers to the football field.

The problem with this event in a tactical assessment is I can’t easily find the battlefield example of explosive power. For this test, in particular, the way to train explosive power best is Olympic lifts – which line unit soldiers will have difficulty getting the equipment for. Other ways to train it could be loaded and unloaded box jumps, broad jumps, etc., but would the improvement on these events transfer to a longer backward medicine ball throw? I’m not sure.

And even so, line unit soldiers won’t have the equipment to train.

4. Shuttle Sprint-Drag-Carry is overly complicated and equipment intensive

At MTI we love the 300m Shuttle as a measure of speed, anaerobic power, and agility for tactical athletes. The problem with this event is the addition of the sled pull and kettlebell farmer’s carry at the end.

Both are equipment intensive – which is its own issue. This event will be scored by finish time, and the problem with the sled pull is the type of sled and sliding surface dictate friction and pulling effort more than the weight on the sled.

As an example, let’s say the test is being completed on a grass field at Fort Carson, Colorado in Mid-March. If it froze or nearly froze the night before, the icy grass would make for a slick sliding surface first thing in the morning – or easier sled pulling.

Later in the morning, when the sun came out and melted the ice on the grass, it would be wet – making for a sticky, harder pulling surface for the same type and weight of the sled.

Even later, when the grass had dried out, the dry grass would create a different sliding surface in terms of friction.

The point is, there would be no way to “control” this surface for every individual soldier, would create an unfair assessment.  Overall, this event is unnecessarily complicated.

5. Leg Tuck Exercise would be difficult to Control for Form – plus there’s no Time Limit Prescribed

While I like the idea of this exercise over the current sit-up in the APFT for an assessment of core strength, I’d prefer the Pull Up Bar Heel Tap simply because range of motion for the event would be the same for everyone – full elbow/leg extension at the bottom, and heels tapping together above the pull up bar at the top.

6.  2-Mile Run Does No Assess Mission-Direct Aerobic Endurance

Only during PT tests and early AM PT training do Army soldiers run unloaded. Downrange, during field-based training evolutions and during schools and courses they are loaded with a ruck and a rifle, at a minimum. So why not a ruck for time as an assessment of cardiorespiratory endurance?

7. Difficult To Administer and It will Take All Day

To be fair, the test events will have to be administered in the same order for all soldiers and the rest time between events will be the same.

The traffic jam will occur during the 3RM Trap Bar Deadlift, as the stronger soldiers will take some time to fully assess, and the other soldiers will stand around waiting before moving to the next event.

I’m assuming if the test is implemented, prescribed time limits will be dictated for the Leg Tuck and T-Push Up events, which will speed things up – but not enough to account for the 3RM Dead Lift.

What I do like about the test is the T-Push Up. We’ve moved to similar Hand-Release push ups for our own bodyweight assessments and find these to be much more difficult to complete than regular push ups, and much more easy to see a proper range of movement.

MTI’s Proposed Replacement for the APFT

I originally developed this Fitness Assessment last Fall for a SWAT team, but believe it would be a great replacement for the APFT. Here are it’s benefits:

Limited Equipment – All’s that is needed is a pull up bar, issued body armor, 40-pound ruck and weapon.

Fitness Attributes Assessed – Upper body strength and strength endurance (IBA Pull Ups and Hand Release Push Ups, Core Strength (Pull Up Bar Heel Tap), Anaerobic power, speed and agility (MTI Tactical Athlete Work Capacity Assessment), Mission-Direct strength and cardiorespiratory endurance (6-mile Ruck for Time).

Easy to Administer and Score – Time limits for the Hand Release Push Ups and Pull Up Bar Heel Taps will move things along. The MTI Tactical Athlete Work Capacity Assessment takes 11 minutes to administer. The 6-mile Ruck at the end will be the longest event – but most athletes should finish within 90 minutes (15 min/miles). Several units, courses, and selections include a 12-mile Ruck Assessment – so a 6-mile assessment is not unreasonable.

Events

Assessment Protocol

Warm Up:

4 Rounds
5x Walking Lunges

5x Push Ups

1x Pull Up

4x 25m Shuttle (down/back, down/back)

Instep Stretch

Lat + Pec Stretch

1) Max Rep Weighted Pull Ups Wearing IBA

2) Max Rep Hand Release Push Ups in 60 Seconds

3) Max Rep Pull Up Bar Heel Tap in 60 Seconds

4) MTI Tactical Athlete Work Capacity Fitness Assessment (All Athletes Run This together – Entire Event Takes 11 Minutes)

Rest 15 Minutes Before Starting Ruck

5) 6 Mile Ruck Run for Time @ 40# ruck plus 10# rifle, rubber rifle, dumbbell or weight plate. (All Athletes Run This together)

Scoring

– 50 Points Total (see chart below)

General Score    Total Points
Poor                     0-20
Good                    21-35

Excellent              36-50

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

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The post 7 Major Problems with the Proposed Army Combat Readiness Test & Our Proposed Replacement for the APFT appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

We started a triple purpose 6-week “geek cycle” with our local lab rats mid-December at our Wyoming Facility aimed at researching three distinct areas:

(1) Female Set/Rep Schemes for 1RM Strength

Until this cycle, we’ve never looked at female strength programming separately, and in our research, could not find another study which had either. We’ve always assumed men and women would respond to strength programming the same.

However, last summer one of our mentees, Jamie Cunningham, conducted a female-specific mini-study looking at methodologies to increase pull up and heavy rucking performance, and we began to wonder is progressions built and proven for men, were the best to use for women.

Anecdotally, in coaching strength sessions with women over the years at MTI, I’ve seen that in general, women are hesitant to push 1RM efforts. There could be many reasons for this … (a) women could simply not be as interested in increasing strength as men; (b) women in general have less lifting experience, and are therefore more fearful of going heavy; (c) women have less lifting experience, and in general simply are not as familiar with barbell exercises and therefore are more hesitant to go heavy.

The mini study we’re conducting during this cycle addresses (b) and (c). We divided all our lab rats, men and women, into two strength groups, Group 1 and Group 2, and conducted 1 Rep Max assessments on the Box Squat and Push Press.

Both groups will conduct a percentage based progression, and train these two exercises two times per week. Group 1 will train heavy resistance (load) and low volume (reps), and Group 2 will train moderate resistance (load) and moderate volume (reps). We re-assessed at week 3, reset the progressions, and then will re-assess week 6 (next week).

See the charts below:

In general, for strength programming, we wouldn’t program the moderate load and moderate volume set/rep scheme.

Based on our assumptions on why some women may be hesitant to push 1RM efforts from above, we are hypothesizing that the increased time under the barbell and therefore exercise experience for Group 2 may lead to a greater 1RM improvement amongst the female athletes in that group. Based on volume alone, Group 2 lab rats will complete 3 times as many reps as Group 1.

(2) Best Way to Improve Mobility?

Over the years I’ve really struggled with the importance, concept, and application of “mobility” in our program design.

Many coaches and practitioners consider mobility a significant element of durability and early on, I was onboard with this idea. But, after a decade of coaching and working with both mountain and tactical athletes, I no longer feel mobility is a significant indicator of durability.

I’m not a big believer in mobility as a determinate of durability – so why is MTI conducting this mini-study?

First, I’m concerned I’ve become too “righteous” when it comes to this field, and in my past coaching and programming experience, every time I’ve become righteous against a theory, progression, exercise, etc., I’ve been proven wrong.

But second, and more important, I feel the “mobility” field, in general, is ripe for disruption – the thinking is stagnant, dominated by just a few individuals, and needs to be pushed forward.

Within the mobility camps, three general approaches for improving mobility have developed – (1) flexibility, and; (2) patterning, and; (3) both flexibility and patterning.

Flexibility is just what you think it is – stretching, both static and dynamic.

Patterning is a little more complex and rests on the general idea that it’s not so much flexibility that limits our mobility, but rather central nervous system pattering – or the general idea that we’ve forgotten how to fire our muscles in the proper sequences and intensities and this limits our mobility. In general, the theory is that because of so much sitting, we’ve forgotten how to fire the muscles in our mid-sections properly, and the result is poor hip and shoulder mobility.

Assessment

For this mini-study, I put all the lab rats through a mobility assessment – specifically the Overhead Squat with PVC from the Functional Movement Screen – but with an MTI Twist.

First, I had the athletes remove their shoes for the assessment – this way the different shoe heel heights would not need to be considered or accounted for in the results.

Second, in doing this assessment, if the athlete cannot achieve the standard standing on the flat floor, we raise his/her heels with a ledge, and continue to raise the ledge until they can reach the standard (feet straight ahead, elbows locked out, arms behind ears at the bottom of the squat, back vertical or nearly so in the bottom of the squat).

I chose the Overhead Squat with PVC as the mobility assessment for this mini-study as it assesses both hip and shoulder mobility concurrently.

We used 4 Heel levels:

Level A – Flat Floor

Level B – Heels raised on 5# Plastic Bumper Plates

Level C – Heels raised on 10# Rubber Bumper Plates

Level D – Heels raised on 15# Rubber Bumper Plates

Level Zero – Can’t meet the standard even with the 15# plates

We conducted the assessment on Week 1, Day 1 of the cycle, then re-assessed on Weeks 3 and 6.

After the assessment, I divided the lab rats into 3 groups for the follow-on flexibility/mobility work:

Group A (Patterning Only) completed 10-15 minutes of flexibility – only exercises at the end of each training session (4 days/week) during this cycle. They rotated through these exercises:

• Band Distracted Reverse Lunges
• Squat to Stand
• Floor Slide

Group B (Flexibility Only) completed 10-15 minutes of patterning only exercises at the end of each training session and rotated through these exercises:

• Hip Flexor + Instep Stretch + Pigeon Stretch
• Shoulder Dislocate
• Lat + Pec Stretch

Group C (Combo, Patterning + Flexibility) completed 10-15 minutes of 1/2 flexibility and 1/2 patterning exercises each training session:

• Hip Flexor + Instep Stretch + Pigeon Stretch
• Shoulder Dislocate
• Squat to Stand
• Floor Slide

At the end of the cycle (Week 6) we’ll conduct a final Overhead Squat re-assessment and discern which, if any, of the groups, saw greater improvement.

(3) Campus Board Progressions

In working with rock climbers over the years, I’ve found there is always an imbalance between strength and technique, and it’s the trailing attribute which is currently limiting their climbing ability.

New climbers have more strength than technique, and often the best, most efficient way for them to improve is to simply boulder.

However, as the technique improves, at some point their strength holds them back, and they must step away from simply climbing to train if they want to improve.

Rock climbing strength is narrow – and focuses on grip and finger strength almost exclusively. Pulling strength is somewhat important, but not nearly as much as you would think. Finger strength, especially, becomes a limiter.

Over the years we’ve experimented with and built our own myriad of rock climb training apparatuses – multiple system boards and a myriad of different types of system types and wooden and plastic holds.

However, I’ve come to believe our most efficient and effective tool for climbing rock climb-specific finger and grip strength is our campus boards.

I had the campus rungs on our campus boards custom built – and they are wider and easier than those available for sale from the typical vendors. “Easier” does not mean easy – and only our most fit and experienced climbers can dyno on our smallest campus rungs. We have 3 widths of rungs – narrow, wider, and widest.

Most coaches and facilities use campus boards exclusively for feet off, hands only dyno-ing and laddering. At MTI, however, we also use our campus boards for feet-on dyno-ing, laddering and system-board intervals.

From a strength-building perspective, dyno-ing is by far the most intense and efficient. When watching an athlete dyno on a campus board, most non-climbers are impressed by the pull-specific explosive power as the climber bounces up and down the board, feet off.

But what is really impressive is the finger strength it takes to handle the forces involved -especially on our smallest campus rungs. I’ve found that most fit men with just a little familiarization, can dyno on our easiest campus Board (widest rungs) – at least for a few reps.

But move them to the hardest board (narrowest rungs) and they can barely hold on even with their feet on the board to help.

The purpose of this mini-study was to experiment with a progression to see if I could take an inexperienced climber and over the course of six weeks train his finger strength to the point he could dyno on our hardest campus board.

A couple notes about climbing and this types of fitness. First – when it comes to climbing, there is a difference between finger muscle strength and finger ligament strength. Experienced rock climbers have both – strong finger muscles and also strong finger ligaments. Inexperienced rock climbers can have relatively strong finger muscle strength, but relatively weak finger ligament strength. Popping or breaking ligaments is a major training concern for even experienced climbers.

Building ligament strength takes longer than muscle strength, meaning it’s entirely possible to develop finger muscle strength ahead of ligament strength, and risk ligament injuries – especially dyno-ing.

From a programming perspective, I must pay attention to both muscle strength improvement, and ligament improvement. Developing muscle fitness is relatively straightforward – but ligament strength development is “hidden” somewhat.

Also – how to best get new climbers to dyno? From a programming perspective, should all work be hands only, laddering and dyno-ing? Should I include interval work? How many times should we train per week? Set rep schemes, and interval times? What about campus rung size?

All of these issues/concerns went into my initial program design for this cycle. But, it was all subject to change and the programming was “fluid” as I observed what was occurring with the athletes. More on its evolution and lessons learned in a future article.

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

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The post “Geek Cycle” Researching Female Set/Rep Schemes for 1RM Strength, Best Way To Improve Mobility, Campus Board Progressions appeared first on Mountain Tactical Institute.

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I am in the military currently at a ROTC assignment trying to get back in shape. I have a profile that limits me from rucking and too much repetitive running. I am Interested I’m overall fitness as well as destroying the PT test. Can you help or have a recommendation sir.

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I recently returned from ranger school, what plan should I use to build back up?

Also, which plan is good for building up strength without losing any endurance? I’m asking because a few months ago I was using the big 24 plan for my morning PT and I started to see my squat/bench numbers go up, but when I went to go conduct a stress shoot event that had a 1 mile kit run (normally cake) I was completely smoked and way slower than normal.

Let me know what you think.

Thanks!

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I’m running through Greek Hero packet right now, trying to get my swimming up to par so I can complete Pirate series after.

What is your suggestion for completing some swim progressions during the week? On what day, how intense, etc.

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The Barbell Complex video on the Exercise page shows a dead lift without an alternate grip?  Is that a mistake, because the separate dead lift technique video on the Exercise page says a dead lift should be performed with an alternated grip? I don’t know why the type of grip would matter, but I just want to check.

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I desire to do a goruck tough and be as prepared for it as possible. However, I have no more than two hours on weekdays to train (but a lot of time on weekends). This schedule seems to disqualify the traditional goruck tough training plan, so what do you recommend I do? I have virtually as much time as I want to complete it, as in I just want to do it anytime in 2018. What do you recommend?

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I am planning a trip to Patagonia in the next year.  I will be trekking about 8 hours per day for three to four weeks.  A lot of the treks will include several overnights where I will be carrying food, tent, small stove with me.  Other hikes will just be day hikes, so I will not be carrying all of my gear, but I will need to be able to push hard in a short amount of time to be able to get to some of the peaks.  I will be with a friend of mine the entire time, and we will not be utilizing a tour guide.  If you need any more info please let me know.  Thank you for your time.

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I have a question concerning which training plan to use of if a combination of plans need to be used. I want
to train for a Goruck HTL for July, followed by a competition dynamics event, sniper adventure challenge, in
September. I work four weeks on and four weeks off in the offshore oil drilling industry, on small ships, and have
limited space and equipment to use for training for the four weeks that I am on the vessel, but have considerable time
and some equipment to train with during the four weeks I am  home.
I’m not in the best shape at the moment but am working on that but need to find an affective way to train when at work and when at home. At work I can devote a couple hours a day at most but while home I can devote up to six hours a day two of which are in mma training, I’m
just not sure where to start in order to be the most effective with any PT program because of the way my
environment changes every four weeks. Any guidance would be greatly appreciated.

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Will you be home the four weeks before each event?
What are the details of the sniper challenge event … duration, mileage, load, any work capacity events?
What equipment do you have to train with on the rig?

– Rob

FOLLOW UP
I will not be home for four weeks before the events. I will get home a week before the events start. The sniper adventure challenge is an 24-48 hour, 30-50 mile  endurance event/shooting competition with two man teams and will take place in Medicine Bow Wyoming. The loads should be in the 40-50lb neighborhood. There is a work capacity event where a 75lb weight is carried between the two team members for about 3 miles, along with their rucksacks, and last year they added basic rock climbing to the challenge as well. My teammate is SWAT officer, so with that being said, I’m the weak link in the chain.

My original plan when it came to training was to concentrate on cardio and endurance with body weight exercises and rucksack while on the boat for four weeks and then concentrate on endurance and strength when home, but I’m obviously not an expert at fitness, just a layman so I don’t know if that is a good plan or not.

At work I have dumbbells up to 50lbs, bar bell with plates up to 300 lbs, and I have enough room to be able to jog and sprint but not at full speed due to obstructions, plus ladders and stairs to climb. I also have my rucksack with me when at work, which I use with a 35lb plate.

I realize that my work schedule and work environment isn’t the best situation to prepare and train for these kinds of events but it is what it is. Again, thanks for the reply, any help is greatly appreciated.

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For your programs if there’s an exercise you can’t do, for me I can’t do pull ups, what alternative exercises would you recommend for that?

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I need guidance for programs.

I am planning to do the Bataan Death March in March this year.  I also do quite a few Goruck events and plan on my first HTL in June – the D-day event.  I have lower back issues and they have just flared up along with a right shoulder aggravation.

What would be the best plan to get me ready for Bataan?  I have a Tough/Light in April the weekend after Bataan also.

I was thinking the Low Back Fitness and Ultimate Work Capacity I.

Feasible?

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The post Q&A 1.4.18 appeared first on Mountain Tactical Institute.

MTI’s 10 Most Read Articles from 2017

1. How To Choose An MTI Training Plan
2. First Responders: Why Do You Tolerate Unfit Police and Firefighters?
3. Are You Strong Enough? Take the MTI Relative Strength Assessment
4. What Does It Mean To Be a Quiet Professional?
5. 5 Types of Tactical Athletes and Their Fitness Demands
6. New Theory: Gym-Based, Multi-Modal Endurance for Mountain and Tactical Athletes
7. CrossFit is Awesome. How We’re Different.
8. “Big Boy Rules” Don’t Work for Fitness or Marksmanship
9. Why Is the Cooper Test Used By Law Enforcement Agencies
10. MTI’s 7 Different Strength Progressions

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The post MTI’s 10 Most Read Articles from 2017 appeared first on Mountain Tactical Institute.

QUESTION

I am not an athlete, guide, etc and am 44 years old.  I live in SLC with my husband and love skiing, mountain biking, climbing and hiking.  We are both at a moderate fitness level; having recovered from multiple surgeries (knee etc) and have improved significantly.  However, we desperately want to break out of the ‘novice’ level and get in the best shape of our lives so we can do much bigger things (5.12 climbs, big mountains and big walls, long tough trails).  We need an overall fitness program to lose weight (for me 12 lbs, my husband 45 lbs), increase endurance and strength.  Where is the best place to begin?  What program?  Also, we are vegan.  Can you help us with a diet plan?

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I just came back from a 2 month deployment where the heat and humidity made running and endurance work awful to accomplish.  My strength numbers are up but my endurance went out the window (found that out the hard way yesterday while doing doing pre course training).  I have a mentally and physically demanding SOF course coming up in March and need to get my work cap and endurance back way up to where it used to be and better, all with keeping my strength.  There will be alot of heavy rucking, heavy stretcher carries and all other sorts of cock while wearing all of my gear.  While engaging in all of these great physical tasks, we will be tested on medical knowledge both theory and hands on skills.  My plan is to be able to focus in the knowledge portion while being put through the ringer and not having the physical portion affect me as much if that makes sense.  Given that info which plan would work best?  This is not a full blown selection, it is a longer course with attributes such as those you would find on a selection.  Thanks in advance.

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I was wondering what plans you would recommend from your programs to train for a Spartan Race – Beast (13 miles + 50 obstacles) in August, and I would be starting in January.
Thanks for your help.

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I have been following your programs for quite some time.  I am a former ultrarunner and have used your in-season and off-season training plans for ultramarathons in the past.  I have done 50k-100 mile races. I recently have taken a 2 year hiatus from competitive running and focused on CrossFit style workouts, strength and shorter running distances. I am looking to get back into the competitive scene.  I have my eye on a 12 mile single track trail race at the beginning of May.  It is known for being one of the harder races on east.  It has ascent of 5,000 feet. and is extremely technical.  From there I will most likely move onto an ultramarathon in July.

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After having done a few of your plans over the last 3 years or so, I finally decided to just jump in and purchase an athletes subscription.  Now I’m writing you to ask for some help.  I’m looking for a new program because I’ve hit the dreaded slump/rut/wall or whatever you want to call it.  I’ve been training consistently since before joining the army about 5 years ago and have made significant gains in size, strength, and endurance but I feel like I’ve slid way backwards in the last 2 months or so.  Now that I have sorted out the nutrition and time issues, I’d like a recommendation to gain back strength as fast as possible (squats, bench, pull-ups, pushups, hand grip) and still make progress in the 2400m run.  Big fan of barbell strength training and that’s where I have seen the most progress in the past, so I was looking at the Eccentric Strength and Super Squat program.  Luckily, no injuries to contend with, just frustrating to watch guys who haven’t worked out in years go in and lift my PRs like it’s nothing while I lose strength! I’m 5’4” and 125, so I realize I won’t break any heavyweight world records for powerlifting, but I’d like to be able to maximize my performance.  Currently, I’m sitting at about 140 on the bench, 215 squat, and 225 deadlift, if that means anything for this question.  Sorry for the long winded e-mail, but I need some advice from a pro.

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I’m a Cadet at West Point, and I’m on the Obstacle Course Racing Team here. We compete in our Academy’s Sandhurst International Military Skills Competition as the Brigade Team, the preliminary Army/Navy Patriot Games, as well as a host of other physical and mental fitness competitions. My team just beat Navy in the Patriot Games for the third year in a row. I have 362 days until I compete against Navy as a member of this team again, and I need to work on my pullups! If you could direct me to a program or plan to best improve my pullups, I would greatly appreciate it. Thank you so much!

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For the last 7 months or so I’ve been grinding through your ruck based selection packet with lots of great results.  I had to add the SFRE train up in there as well as I just recently completed SFRE and was granted the “ok” to join the training company.  Due to training cycles,  I won’t be able to attend selection for another months or so, bummer, but I guess more time to safely prepare never hurts.  I’m currently on the valor plan and normally would work through resilience and the selection plan.  But since I have so much more time I was planning on working through some of your Greek hero plans until 8 weeks out from selection.  Any recommendations for plans to start after I finish resilience?  Thanks!

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I am a LEO (Patrol/SWAT) and recently purchased the Gun Maker package.  Loving the program so far.  I was showing my brother in-law, who is also a LEO, the MTI website and the versatility in the programing.  It’s obviously a huge benefit to be able to utilize programs which are created directly for our professions.  I was wondering if you folks have any recommendations on programs for youth?  My brother in-law has a 12 year old and 10 year old (Both are boys), and he wanted to find a solid program for them. The biggest concern, at their ages, is making sure they are training correctly and safely. They both play sports, from baseball, to football, and swimming. However, my brother in-law would like a good general fitness program for them to follow, not necessarily sport-specific.  Any recommendations would be great.  Thank you very much for your time!

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I stumbled across your site a few days ago and really like what I see. I’m having trouble figuring out a good program to try out. I am a Detective for a police department in Indiana. 37 year old male 5’7″ 160lbs. I have been working out in my barn for the past several years mainly doing Wendler 531 and love to throw in Bruteforce Sandbag workouts. I am really looking for something more well rounded as I struggle with not overdoing one or the other.  I’d like to add a bit more size to my frame while staying well conditioned. Anyway I know you guys are busy so any insight is appreciated.

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I was directed to you by a buddy of mine. Some info on me.  I’m 39 weigh 215 and stand at 5’8.  I’m an aircraft mechanic for the military so clearly not in a combat role.

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I need to get faster and quicker for football…what plan?

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I’m a tactical athlete looking to make large strength, size and combat chassis improvements, specifically lower body.
I have a heavy background in swimming and endurance.
I plan to start with Hypertrophy and then move into either Rat 6 or Big 24.

Also, I’m prepping to participate in the Bataan this year. Military heavy division. Is it possible to do both kinds of training into this event?

Thanks for all the information y’all send out.

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I’m attending the Boulder outdoor survival school in June for 7 days. Walking 10 -30 miles a day with limited to light gear. Do you have a plan ? Thanks

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I read your base fitness article and was wondering what plan(s) you would suggest to achieve those goals? (Tactical)

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I’m the OPS SGM for 3/10mtn Fort Polk LA JRTC. We currently have females in our Ranger PT program. Military athlete programs are commonly used through our program. I ask, do have anything current in regards to female preparation for ranger school?

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The post Q&A 1.11.17 appeared first on Mountain Tactical Institute.

Military

Glock Introduces 19x Pistol, Recoil

Top US Afghan Commander Wants More Aggressive Afghan Push, Military Times

Let Marines Be Marines, Proceedings

$650 Drones Causing Problems in Syria and Iraq, C4ISRNET.com

Infantry Test Drone Swarm for Urban Conflict, Defense News

Coming to Grips with a Rising China, Real Clear Defense

It’s Time to End Pakistan’s Double Game, The National Interest

France Foils 20 Planned Terror Attacks in 12 Months, The Local

Marine Corps Lab Imagines Weapons of the Future, Signal

The Real N. Korea Disaster isn’t War, but Collapse, The National Interest

Why Pakistan Supports Terrorists Groups, and Why the US Finds it So Hard To Induce Change, Brookings

US Military May Soon Have “Ironman” Suits, The National Interest

M27s and ‘Head-to-Toe’ Gear Overhaul on the Way for Marine Grunts, Military.com

Australian Military Too Weak to Defend Australia?, news.com/au

America’s War on Terror Targets 76 Countries, War Is Boring

US Navy to Weaponize Unmanned Surface Craft, USNI News

Homeland Security / First Responder

NYC To Install Hundreds of Barriers to Protect Pedestrians, Police One

Homeowner Tries to Stab Firefighter Fighting the Fire in His House, Firefighter Close Calls

How To Implement and Justify a Drone Program, Police Mag

CO Cop Killer Posted Ambush Live Stream, Police Mag

Stats on Police Shootings, LE Today

Chicago Gangs Arming With Rifles, Police One

11 Dead After Gun Battle Outside Acapulco, Reuters

What Do Border Patrol Agents Think About the Immigration Battle, Officer.com

Drones Flying Drugs into US, Washington Times

8 Police Cadets Injured During Training At the Ohio Patrol Academy, Police Mag

ICE Director Promises Doubling of Officers After CA ‘Sanctuary’ Law Signed, Police Magazine

Radio Traffic from Philly LODD, Firefighter Close Calls

Does the U.S. No-Concessions Policy Deter Kidnappings of Americans?, Rand Corp

Mountain / Wildland Fire

How Experts Layer in a Sleeping Bag, Outside

Polish Team Attempts First K2 Ascent, Gearjunkie

8 Adventurers Who Changed the World, Outside

ISIS Considering Self-Driving Cars for Attacks, The Cipher Brief

Missed Shots, Bowhunting.net

Recap of Fatal Montana Avalanche, Unofficial Networks

Dirtbag Hiearchy, Semi-Rad.com

Steep Skiing in Peru, Planet Mountain

The Snow Sucks. Ski Anyway, Powder

4 Steps to Overcome Human Heuristic Avalanche Traps, Backcountry Magazine

Hayden Kennedy’s Bold Approach to Climbing, Black Diamond

AK BC Ski Adventure with Chris Davenport, The Adventure Blog

The Woman Making Bomber Women’s Skis, Outside

How To Be The Best Local Ever: The Jaded Local’s do’s and don’ts of living in a ski town, Powder

Field Tests of Tracking Devices for Firefighters, Wildfire Today

Climbing with Women, American Alpine Institute

Climbing Everest, Without Oxygen, In Winter, Outside

Fitness / Nutrition / Health

Antioxidants Don’t Ease Soreness After Exercise, NY Times

7 Exercises That Increase Testosterone in Men, Men’s Fitness

5 Health and Wellness Products We Can’t Live Without, Muscle & Fitness

Bone Broth Recipes, Muscle & Fitness

Are Veiny Arms A Sign You’re Superfit? Men’s Health

Quit Running Because of Back Pain?, Men’s Fitness

7 Resolutions To Build Your Mental Toughness, Men’s Fitness

The Vitamins Every Athlete Actually Needs, Outside

The Most Advanced Recovery Tools for Lifters, Muscle & Fitness

Killian Jornet: How I Train, Gearjunkie.com

5 Benefits of Sleeping Naked, Men’s Fitness

6 Hip Mobility Drills Everyone Should Perform, Mike Reinold

Swimming Is One of the Best And Hardest Workouts You Can Do, Men’s Journal

5 Signs You Need New Running Shoes, Men’s Health

The post Arete 1.11.18 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Periodically I receive notes from firefighters and policeman who are developing fitness programs for their departments and reach out for guidance or assistance.

These individually have been tasked by their commands to develop wide-ranging “wellness” programs which lump fitness in with diet and nutrition, basic healthy living, mental issues, stress management, etc.

A broad reaching “wellness” program is also what I’ve seen already established at departments.

It’s a mistake to conflate “fitness” in with the other “wellness” issues.

Why? Fitness gets pushed to the back of the line. Inevitably poor nutrition, basic de-conditioning, stress management or another concern jumps ahead and needs to be addressed before fitness can be.

MTI maintains that fitness is a direct safety issue to job performance. It’s not an abstract, “in the background” wellness issue. Unfit, de-conditioned LE officers and Fire Rescue endanger themselves, their teammates, and the public they serve.

To be clear, first responders face obstacles to professional fitness military personnel take for granted:

• Few full time first responders get paid, time on duty to train. Police and Firefighters must train on their own time.
• Few police and fire stations have training facilities. Police and Firefighters often must pay for a gym membership or equip their own garage gym on their own dime.
• Few first responder units have a high jeopardy fitness test. “High jeopardy” = you can lose your job if you don’t pass. What this means practically is deconditioned first Responders are institutionally allowed to stay that way, which creates morale, leadership and resentment issues in departments
• “Legacy” members are obstacles to serious fitness. Few experienced military personnel in their 40s continue to be on the front lines. At that stage, most are riding desks in leadership or staff positions. The “up or out” military promotion system keeps younger athletes on the front lines. But police and first responders don’t have a similar “up or out” promotion system, and it’s not unusual for police and fireman well into their 50s and 60s to still be on patrol, SWAT teams, the front lines in fire stations, etc. Someone in their mid-60s, who hasn’t trained fitness their entire career, likely will fight having to do so as part of some new requirement. 
• Union resistance … police and firefighter unions often oppose contractual fitness training or testing requirements.

Also, we’re not arguing that the “wellness” issues of nutrition, basic health, mental services, stress management programs, etc., do not impact first responder job performance. Depending upon the individual, these background issues could have a significant affect.

But this is the difference between these issues and fitness. Poor fitness will impact mission-direct job performance regardless of the individual.

A first responder can have a poor diet, yet still train hard for his or her job and be fit for it. A first responder can be dealing with issues at home, or dealing with job-related stress, yet still strain hard and be fit for the job.

We argue that his or her body is a tactical athlete’s most important piece of equipment. Maintaining it via fitness for the mission-direct job demands is a inescapable, personal, professional responsibility.

A policeman who didn’t clean and maintain his weapon and or/non-lethal suppression equipment, and experienced a field failure which caused himself, a teammate, or a member of the public to injury or worse, could not use poor nutrition, issues at home, etc. as an excuse. He would be appropriately disciplined for professional dereliction.

Yet, severely de-conditioned police and first responders are allowed to continue work on the front lines everyday, despite the obvious safety risk.

Department wellness programs argue that before fitness can be addressed we need to make sure the diet is cleaned up, home life is solid, mental stress issues cared for, etc. Fitness is just one concern in the broader, more holistic, “wellness” realm.

We disagree.

The problem with is diet, home life, stress level, and other “wellness” concerns can’t be easily measured.

A law enforcement officer’s weapon can be inspected for cleanliness, and tested for operation. A firefighters SCBA can be likewise be tested objectively. The same is true of member fitness.

These squishy, wellness programs are patronizing and blind to the unforgiving, real world danger of these professions. The brutal, unflinching, inescapable reality is first responders are severely injured and killed on the job, daily.

Fitness = Armor. We believe mission-direct fitness is key to tactical athlete survivability and durability.

Finally, in our experience, fitness training improves everything. A de-conditioned, unmotivated, poor performer who starts fitness training will not only see his or her fitness improve, but also the diet, home lift, technical proficiency at work, stress level, etc. Instead of putting fitness at the back of the line, it should be at the forefront.

Comments/Feedback?

Please email rob@mtntactical.com

The post First Responders – Don’t Conflate “Wellness” with “Fitness” appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Last week we outlined our concerns with the proposed Army Combat Readiness Test and proposed our own replacement for the APFT – which we’re calling the Soldier-Athlete Fitness Assessment or SAFT!

After receiving feedback, we tweaked our proposed APFT replacement – and made two changes:

1. Replaced the loaded pull ups with bodyweight pull ups after receiving several comments that weighted pull ups would be too hard for many soldiers.
2. Replaced the 6 mile Ruck Run for time with a 3-mile Ruck Run for time to address concerns about the duration of the assessment. Also – dropped the requirement to carry a rifle

The benefits of SAFT

Limited Equipment
All that is needed is

• Pull up bar
• Issued body armor
• 40-pound ruck
• weapon

Fitness Attributes Assessed

• Upper body strength and strength endurance (Pull Ups and Hand Release Push Ups)
• Core Strength (Pull Up Bar Heel Tap)
• Anaerobic power, speed and agility (MTI Tactical Athlete Work Capacity Assessment)
• Mission-Direct strength and cardiorespiratory endurance (3-mile Ruck for Time)

Easy to Administer and Score
Time limits for the Hand Release Push Ups and Pull Up Bar Heel Taps will move things along. The MTI Tactical Athlete Work Capacity Assessment takes 11 minutes to administer. The 3-mile Ruck at the end will be the longest event – but most athletes should finish within 45 minutes (15 min/miles). Several units, courses, and selections include a 12-mile Ruck Assessment – so a 3-mile assessment is not unreasonable as part of the SAFT.

Events

Protocol

Warm Up:

4 Rounds

• 5x Walking Lunges
• 5x Push Ups
• 1x Pull Up
• 4x 25m Shuttle (down/back, down/back)
• Instep Stretch
• Lat + Pec Stretch

1) Max Rep Bodyweight Pull Ups in 2 Minutes

2) Max Rep Hand Release Push Ups in 60 Seconds

3) Max Rep Pull Up Bar Heel Tap in 60 Seconds

4) MTI Tactical Athlete Work Capacity Fitness Assessment (All Athletes Run This together – Entire Event Takes 11 Minutes)

Rest 15 Minutes Before Starting Ruck Run

5) 3 Mile Ruck Run for Time @ 40# ruck (All Athletes Run This together)

 Scoring

– 50 Points Total (see chart below)

General Score    Total Points
Poor                     0-20
Good                    21-35
Excellent              36-50

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

Original Article: 7 Major Problems With the Proposed Army Combat Readiness Test

The post The SAFT (Soldier-Athlete Fitness Assessment) – MTI’s Replacement for the APFT appeared first on Mountain Tactical Institute.

QUESTION

I just wanted to start off by saying I absolutely love your programs. Awhile ago, your plans were recommended to me by some TACP buddies so I decided to finally give you a serious look. Haven’t been happier. Unfortunately, last month during a 29 mile memorial run I sustained an injury to my IT band. It has yet to heal and I am not allowed to run or ruck for at least another month. I was wondering if you all had any suggestions for some plans I could follow or adapt to fit my unique situation. I’ve got the AF PT test in February and TACP assessment in May so those are my train up times. Anything helps.

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It’s been a while I hope all is well. What your suggestion on workouts for 40 and over? I’m still in law enforcement, however not doing most of what I use to such as swat. I am as bulky as I’ve ever been at a solid 193. I have noticed that the gain of mass has deterred a lot of confrontations that I would have had issues with like in the past.I’m still pretty quick, however I’m good for a really solid 50 yard dash and I’m gassed.My concerns are with cardio in the past is my gains melt off extremely fast. Suggestions?

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I’m a retired Army officer and have used your programs in the past.  I live off the road system in Alaska and have limited access to the standard gym equipment.  I do have a set of kettlebells that I’ve used for many years.  My goals are maintaining base fitness, maintaining hunting specific fitness and preparation for kettlebell sport.  Any direction you could give would be appreciated.

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I just read the article and watched the video on Base Fitness. I am very interested. I don’t have access to a full gym so what programs would you recommend?

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First, some background. I’m currently 23 years old, sports background in volleyball, CrossFit and running. Started training specifically for a military job a few years back. Current weak sides are any press exercises involving the shoulders, and my swimming could be better. My strong sides are agility and endurance.

When you’re a civilian and want to join the Army Green Berets here in the Netherlands, first you have to attend and pass a three day selection course. I passed that.

Then you have to attend the Army basic airborne (air assault) infantry soldier training, which is 23 weeks. I’m currently halfway that, it ends in March.

In week 37, the green beret training will start off with 4 weeks of skill development and physical training. After those 4 weeks, the infamous Elementary Commando training starts, which lasts 8 grueling weeks and is considered one of the hardest and demanding army trainings here.

After getting my red beret in March, I’ll be stationed at an airborne unit until september, when the commando training starts. I’m looking for two things:
– a plan I can follow IF the unit’s PT program is mandatory for me (usually consists of gym training, but also outdoor lessons including rope-climbing etcetera);
– a plan I can follow IF we are given liberty to follow our own programming until september.

Looking forward to hearing from you.

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I am a current LEO and am looking to change agencies and will have to take a PT test (based on Cooper) as part of the process. I live in the county which makes getting to a gym difficult. I have a “home gym”  with a tredmill and a Bowflex unit  and a couple of homemade sandbags that I use for weighted hikes. Would I be better served with a plan within the limited equipment section or will I be able to fulfill the workouts in the LE section

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QUESTION

I will be starting the ruck based selection program during my deployment. I have noticed the volume is a lot less than what I am currently doing and doing less makes me a bit nervous especially in my pursuit of the 18x contract (I am currently Air Force so I will haft to go basic training, infantry school, jump school, prep and finally selection). What I am doing now is running 40 miles a week, and rucking 20 miles a week. I use a power lifting program for bench, squat, deadlift, and shoulders. A typical day is morning CrossFit type workout, 2-4 hour break, 8 ish mile run, full day of work, power lift circuit and then finish the night with durability work (bad right shoulder) and a total body stretch. Is adding runs/rucks detrimental to the training packet? I know overtraining could be a big issue and risk for injuries. If it is possible to keep my volume how/when should I add them in to the training packet? Thank you very much for your time, it is greatly appreciated.

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I am about to turn over to 40. I am currently sitting at 15 years of active service. I do belong to a SOF unit as well. The baing said I understand my need for needing work capacity, strength and the rest of the gambit. I am interested in hearing your thoughts and our knowledge on how 40 year old handle your daily workouts. Is there a scale they follow? Or is your programing set so as to not need scaling (is. Work to good set of 2 and stick). Thank you for your assistance in advance.

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I have about 22 weeks until I leave for Army Basic Training and wanted your recommendation as to what to do with my remaining time before shipping out to maximize my APFT score. A little background, I really wanted a option 40 contract however I had to get a waiver due to a past knee surgery. This ruled out option 40, but I was informed I might still be able to get a RASP slot in basic or AIT if I’m one of the top 5 or so PT performers. My background is in powerlifting and football so I’ve had to cut a lot of weight (over 60 pounds) in the last year and a half. I’m currently 6’3 210 and can do 67 push-ups, 96 sit-ups, 14 pull-ups, and run a 13:41 2 mile so I can obviously stand for improvement in all areas although I feel running and upper body strength endurance are my biggest weaknesses. As far as strength I meet or exceed  all of the standards on your website. Thanks for the quality products that you consistently put out.

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QUESTION

SF45 Alpha was awesome – thanks!! I’ll be signing up for the rest of the B, C & D series. In the meantime, do you recommend I keep moving along with these or try something new? With ski season in play and some longer hikes I have coming up, would you recommend trying one of the mountain options? I won’t get to ski as much as I’d like since I live in San Diego, but definitely want to be ready to hit the slopes come February.

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I’ve been looking into your programs for quite some time and was recently at a conference where the company was mentioned again, causing me to reconsider and potentially try one of the programs. I’m skeptical, however, because I’ve purchased plans before in the past and they were not what they were described as causing me not to complete the plans for a variety of reasons and basically wasting a lot of money.

I’m a Firefighter/paramedic at small size department just outside Dayton, Ohio. I’m ashamed to admit that I have let myself get out of shape after playing years of sports. I’d like to try a plan after hearing such rave reviews however, I’m concerned whether or not my current fitness level will allow me to complete the training and I’m also concerned whether or not I have the appropriate equipment as I only have a sandbag, as well as, almost a complete set of dumbbells.

I’d like some guidance on the above questions and which plan you feel would be a great place to start. Any insight would be greatly appreciated.

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My head is spinning looking at all the great information you have listed on the site. I am nsca cscs certified and have been coaching for 15 or more years with different sports. You have so much good information there. The reason I can’t decide what to use is because I have a couple of goals centered around track cycling and also possibly completing the goruck selection event. My past experience is that while I have the knowledge to program my own training if I overthink it then it becomes a challenge to rest enough. Or feel like I’m doing enough. So I’m looking into your programs to see what fits the girls. If you have any advice at all I am all ears.

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QUESTION

Just wondering where to really start, 45yo, had L4-5 fused 4 years ago, virtually pain free, run about 6 miles a week. Considering a job with Border Patrol but need to get some real basic fitness back. Medically retired Army.

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The post Q&A 1.18.18 appeared first on Mountain Tactical Institute.

Military / National Security

Physically Fit Recruits Are Hard to Find, USA Today

Pentagon struggles to project strength and plead for money at the same time, Military Times

’12 Strong’ Isn’t the Afghan War Movie We Deserve, but It’s the One We Want, The National Interest

Why Don’t More People Serve?, Army Times

Drone Swarm Attacks Russian Base in Syria, The National Interest

Learning Strategy by Playing War Games, Modern War Institute

Air Force Trains 247 Women for Nuclear Launch, Real Clear Defense

The 5 Top Sniper Rifles, The National Interest

A New American Leader Rises in ISIS, Defense One

Purpose-Built Marine Unit Takes On Helmand, Stars and Stripes

I Rebuilt America’s Nuclear Arsenal from Scratch. This Is What It Would Look Like, The National Interest

Salomon’s New Guardian Boot, Soldier Systems

First Responder / Homeland Security

Report: Police handled Sandy Hook shooting effectively but improvements recommended, Police One

NM Governor Wants to Grant Immunity to Law Enforcement Officers, Police Mag

Go In or Walk Away?, Officer.com

Woman Gets 4 Years for Starting 2 Wyoming Wildfires, Wildfire Today

Officer Using Yoga to Shed Job Stress, Officer.com

125 LE Line of Duty Deaths in 2017, Officer Down Memorial Page

4 South Carolina Officers Shot on a Domestic Call, Police One

Texas chief being investigated under state’s sanctuary cities ban, Police One

Former Wildland Firefighter Convicted Second Time for Arson, Wildfire Today

California Gas Station Denies Cutting Off Service to Border Patrol Agents, Police Mag

Trump’s Crackdown Driving Immigrants to Canada, Forbes

LEO Mental Health Act Signed, Police Mag

Texas Gov. Signs $23M Grant for Rifle-Resistant Vests, Police One

Act Funds Fentanyl Detectors at Border Crossings, Inhomelandsecurity.coom

State Department Tells US Citizens Not To Travel to 5 Mexican States, Inhomelandsecurity.com

Cop Humor, LE Today

Mountain

2018 American Alpine Club Climbing Awards, Gear Juniie

Flagstaff: Mountain Biking Mecca, Outside

ATA 2018: Top Women’s Bows, Petersen’s Bowhunting

8 Rules to Do Everything Better, Outside

What It Takes To Make a Ski Movie, Powder

Gear Myths: To Oppose or Not Oppose Your Quick Draw ‘Biners, Black Diamond

Social Media’s Top 10 Freeskiers, Adventure Journal

Garmin Xero Rangefinding Bow Sight, Bowhunting.com

10-Month Long Outdoor Instructor Course Sends Students on World-Spanning Adventure, The Adventure Blog

“Skate-Style” Route-Setting: How World Cup Climbing Affects Your Local Gym, Climbing Mag

How Gore-Tex Went From Accident, to Outdoor Essential, Wired

What Separates Great Products from the Rest, Gear Patrol

10 Most Buzzworthy Products at ATA 2018, Bowhunting.com

Over/Under … How Much is Lindsay Vonn Worth?, Unofficial Networks

Fitness / Nutrition / Health

The Best Alternatives to Sled Pushes, Muscle & Fitness

How to Go Vegan and Still Gain Muscle, Muscle & Fitness

The Top 10 Ways To Burn More Calories, Men’s Health

How To Become a Morning Exerciser, Men’s Journal

5 Common Weak Spots in Men and How to Fix Them, Men’s Fitness

How To Do a Perfect Squat, Men’s Journal

Study Gets to the Core of Back Pain in Runners, WebMD

What Do the Longest Living People Eat?, Nutrition Facts

The post Arete 1.18.17 appeared first on Mountain Tactical Institute.

By Rob Shaul, Founder

Background & Study Design

We just finished a “geek cycle” at MTI which tested two different set/rep schemes for increasing 1RM strength in female athletes.

Anecdotally, in coaching strength sessions with women over the years at MTI, I’ve seen that in general, women are hesitant to push 1RM efforts. There could be many reasons for this … (a) women could simply not be as interested in increasing strength as men; (b) women in general have less lifting experience, and are therefore more fearful of going heavy; (c) women have less lifting experience, and in general simply are not as familiar with barbell exercises and therefore are more hesitant to go heavy.

This mini-study addressed (b) and (c). We divided all our female lab rats, into two strength groups, Group 1 and Group 2, and conducted 1 Rep Max assessments on the Box Squat and Push Press.

Both groups completed a 6-weeks, percentage based strength progression, training these two exercises two times per week.

Group 1 trained heavy resistance (load) and low volume (reps).

Group 2 trained moderate resistance (load) and moderate volume (reps).

We re-assessed at week 3, reset the progressions, and then completed a final re-assessment week 6 (last week).

Based on our assumptions on why some women may be hesitant to push 1RM efforts from above, we hypothesized that the increased time under the barbell and therefore exercise experience for Group 2 would lead to a greater 1RM improvement amongst the female athletes in that group. Based on volume alone, Group 2 lab rats completed 3 times as many reps as Group 1.

See the different progressions below:

Results

Heavy loading and low volume showed greater strength improvement for our lab rats – opposite of what we hypothesized. See below:

Discussion/Next Steps

The small sample size for this study could limit its repeatability, but in general, I was somewhat surprised by the results. We can also see a significant difference between lower body (box squat) and upper body (push press) improvement in Group 1 – which is also surprising as the push press is a more technical lift and I would have expected more practice (reps) for Group 2 would have resulted in a greater strength gain.

Moving ahead, nothing in this mini-study suggests that women should be treated differently than men in max effort strength programming, where high intensity (heavy loading) and low volume (fewer reps) has proven the most effective for us and others over the years.

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

You Might Also Like Mini Study Results: Improving Heavy Rucking and Upper Body Pulling Strength in Females

The post Mini Study Results: Heavy Loading, Low Volume Beats Moderate Loading, Moderate Volume for Increasing Strength in Female Athletes appeared first on Mountain Tactical Institute.

QUESTION

I’ve been interested in MTI and like what you guys stand for. Im looking to see if you have a program that might fit my current situation. I have a very small basement and unfortunately I live in Wisconsin so being able to do stuff outdoors is pretty much out of play, I do have a barbell and 500lbs worth of bumper plates, but my ceiling clearance is barely 7ft so I don’t have the ability to do box jumps. I don’t have a pull up bar, and I only have about 20m to run downstairs. Im just looking for something that’ll keep me in shape both conditioning wise and strength wise.

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I was just curious on what plan to improve my 2 mile time. I need to knock 2 mins off as fast as I can.

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Thank you for your incredible program — I’m in the best shape I’ve been since ‘militarization’ in basic.  I recently smashed my 5k PR by 1m40s at 22:35.

About to wrap up the LE on-ramp and have already purchased the Spirits packet.  I’m wondering, after focusing on endurance for most of be year, if I should dedicate time to strength work beforehand.  Do you have any guidance on expected strength standards BEFORE starting the regular programming?  I’m also pretty underweight (173lbs at 6’1”) — is the Spirits pack designed to help increase body weight?

Grateful for a steer in the right direction!

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QUESTION

I sent an email to rob@mtntactical.com seeking guidance. I didn’t get a reply and figured I fell through the cracks with the holidays. I’ve been following your programs for a while. Stopped to recover from surgery but I’m back up now. Need some advice on how to plan my training schedule…

I plan to attend Borstar selection sometime around April 1. I’ve been training already and finished a cycle of operator Ugly train up and chassis integrity simultaneously the last a couple weeks ago. 1.5 mile is sub 10:00, pull-ups are 12-15, sit-ups and push-ups are minimum 60 / min…

As of today I have about 5 weeks left, then can start the Borstar program for 9 weeks and have a down week before selection. Diet is good. I normally do two a days: early morning core, work capacity / afternoons strength endurance or something similar, yoga a couple evenings and once on weekend and weekends cardio / mobility.

I’m injury prone and worried about breaking in selection so I want to be as prepared as possible.

What do you recommend I do program wise? I have an athlete subscription so I can do any program you recommend. Time to train is a non-issue. I can do two programs at once or swim / ruck in afternoons. I was going to do Humility, then Borstar and the timing would be perfect.

Please advise – I want to suffer now so I don’t suffer later. Thanks!

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Thanks!

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I have been an active user of your military athlete programs however I have admittedly fallen off the wagon. Which program would you recommend as a “starter” program to regain my foundation? Right now, with being a new father and transitioning out of the military, I am aiming for 3-4 training sessions a week and focusing on keeping track of macros. Any help is greatly appreciated. Thank you.

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I’ve been using your programming for the past few years and it has made a huge difference in my fitness and stamina on the mountain.

I was wondering what you recommend when your athletes get sick in the middle of a program. I had to take about a week off in the middle of the dryland ski training program and was wondering how to start back into it. Do you just have them start where they left off?

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I am seeking advice for a new program.  I had been consistently training for 2-3 years, but because of some work changes over the last 6 months, my training has been on the back burner.  I am also coming off a recovery from an appendectomy.  The only gym I have access to is a “globo gym”.  Can you recommend a good program for me to get back into a training routine?

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QUESTION

First, your plans really work. Although I have ways to go, I went from being a couch potato to scoring 13 points on the FBI SA PFT. And that is where my question comes in…

I’m just about 4 weeks into the six week SA PFT program – I’ve also supplemented it with the 30 minute dry land ski training since the season is upon us. I split them up morning/evening so my legs aren’t totally drained by the time I start the PFT runs.

I’d like to continue to build on my gains as I’m processing with the FBI and other federal law enforcement agencies, but I’d like to continue to build a general basis of fitness and keep training for a weeklong ski trip to Canada in February.

Any guidance you can give is greatly appreciated.

ANSWER

QUESTION

Hi Rob, the last two years my boys and I went to Colorado and did a self guided elk hunt. It was a dream come true and since it is something we always wanted to do we studied hard and extensive for premium equipment; To name a few of the items we took, we bought Kifaru packs and sleeping bags, a tepi and sawtooth, Kenetrek boots and Kuiu clothing. To date we have not killed anything but we have closed an awesome gap; after what I hope has been ample learning curves we all think we should score well next year. Our first trip I spent nearly a year searching and preparing to make sure we had good and proper gear; last year I was kind of lazy in several things because we prepared & got along well enough in 16 that the subtle fear of the unknown dissipated.

Not sure how I got onto your program but with the emails you send I picked up a workout my youngest son and I started last July (something like “a summary of the best workouts for high country hunting”; since then I lost the link). I did feel considerably better when I got out west this fall then the previous; 2016 I was running a 10K a few times a week before we left, 2017 I focused more on the training program, couldn’t run the distance as comfortable but certainly had more endurance this past year. In 16 we covered 49 mile (I logged the distance daily with my Iphone) this past year we covered over 80, Next year with the different areas we intend to hit I could well see covering another 80 but our approach will be more on a move in move out to key areas as opposed to covering and combing extensively the same areas.

We have a construction company in Ohio and my boys are all in the field daily; their ages are 22-21 & 17. I spend the majority of my time with customers checking jobs and selling work, as a consequence they kick my butt with a fraction of the effort I put forth. For what it is worth I am 49 I have no intention of becoming a couch potato & am even considering training for a 50 mile/50 yr old challenge unfortunately training doesn’t get easier but I do want to stay in shape and as the saying goes getting old isn’t for sissy’s. Next year I want to be able to hold the pace of my boys

My 17 year old is into working out and is the one who I trained with last summer, him and I are considering the “Back country big game hunting packet”. I’m looking for advice, most of the packets I view encourage an athlete subscription; where do I begin.

Look forward to hearing from you.

ANSWER

QUESTION

I’m a 37 year old soldier leaving for Afghanistan mid Jan for nine months. I’ ve taken the last two months off so I’m not 100%. My last completed program was fortitude back in October and I plan on starting the virtue package all over after I complete the on-ramp to get some oil over the joints. I recently started indoor rock climbing and would like to train for that while I’m gone. I understand at my age and my op tempo, recovery is essential. Do you have any recommendations for not only combining the operator training with the rock climbing but tips on recovery??

ANSWER

QUESTION

Hey rob i was wondering if you guys had a military program that i could do at the same time as my krav maga training. I go to krav on mon,tues,wed,thurs. I started doing the rookie packet but found i was overtraining myself.

ANSWER

QUESTION

My class Date for A&S in January 2019. I dont know where to start, can you help me?

ANSWER

QUESTION

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QUESTION

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ANSWER

The post Q&A 1.25.18 appeared first on Mountain Tactical Institute.

Military

Army Chief of Staff Talks New Army Rifle, Tactical-Life.com
Navy SEAL Jet Skis and Magnetic Climbing Gear, Popular Mechanics
Will the Army Pick a Bullpup for its Next Rifle, The Marine Times
Inside The Marine Corps’ Heated Campaign To Protect Its Sacred Brand, Task & Purpose
Pentagon Should Adjust Standards for Cyber Soldiers, War on the Rocks
The Moral and Strategic Imperative to Fix America’s Close Combat Units, War on the Rocks
The Military Dilemma of Artificial Intelligence, Strategy Bridge

Homeland Security / First Responder / Wildland Fire

Colorado Springs pays $2.5M to female officers to settle physical fitness test lawsuit, Colorado Springs Gazette
“Swatting Hoax” Victim’s Family Sues Police, Officer.com
CAL FIRE Chief Removed from Position, Wildfire Today
SHOT Show 2018: 3 trends at Industry Day at the Range, Police One
The Heart of Leadership, Wildland Fire Leadership
Colo. sheriff’s office to pair mental health specialists with deputies for calls, Police One
Wisconsin State Patrol Troopers Now Equipped With Naloxone, Officer.com
U.S. gun deaths in 2017: 15,549 (excluding suicides) – 3 percent increase over 2016, Homeland Security Newswire

Mountain

Candide Thovex—and his Skis—Rip Everything But Snow, Outside Magazine
8 Rules to Plan the Ultimate Ski Trip, Outside Magazine
The Climbing Doctor: Pulley Injuries Explained Part II, Training Beta
Meet Your 2018 Olympic Freestyle Ski Team, Powder Magazine
Video: Skiing the Top 25 Runs in North America—with a New Baby, Powder Magazine
INTO THE MIND: HAYDEN KENNEDY’S BOLD APPROACH TO CLIMBING, Black Diamond
Should There Be a Leave No Trace Rule for Drones? Adventure Journal
AVYD: World’s First Visual Yardage Designator, Bowhunting.com
Weatherby Relocates from California to Wyoming, Recoil
Best Colleges for Skiers, Gearjunkie
First Look: 2018-2019 Winter Gear, Gearjunkie
Bigger Faster Avalanches, Triggered by Climate Change, NY Times
2018’s Best New Bows, Bowhunter.com
Why Do Nordic Skiers Nordic Ski? And answers to other unanswerable questions, Powder

Fitness/Nutrition/Health

Your Junk Food Addiction Is No Coincidence, Breaking Muscle
The simple running trick to avoid knee pain, Men’s Fitness
Does Your Metabolism Need an Overhaul? Men’s Journal
A Spirited Defense of Protein Powder, Outside Magazine
Do “Dominant” Neurotransmitters Impact Training? Mark’s Daily Apple
Heart Rate Variability and Sleep: How we are wired to sleep, part 3, Robbwolf.com
New Supplement Helps Women Run Faster, Science Daily
Certain flu virus mutations may compensate for fitness costs of other mutations, Science Daily
7 Ways To Squat for More Size, Strength & Power, Muscle & Fitness
Supplements You Should Be Taking, Mark’s Daily Apple
Is Obesity Contagious?, WebMB
9 Things That Can Give You Man Boobs, Muscle & Fitness
How Diet Soda Can Sabotage Your Weight Loss, Muscle & Fitness
Intermittent Fasting May Be The Best Diet Plan, Men’s Fitness

The post Arete 1.25.18 appeared first on Mountain Tactical Institute.

By Rob Shaul

As the name indicates, this plan deploys “1-Lift Per Day” along with a work capacity effort and chassis integrity circuit each day. This way, the programming manages to concurrently train strength, work capacity, chassis integrity in one session.

The plan deploys a modified version of MTI’s 1-Lift Per Day programming approach. You’ll complete these sessions 4 days per week and run on Wednesdays.

Lifting
Heavy lifting followed by a complex exercise. The lifts include Olympic lifts as well as classic strength lifts/exercises. 

Work Capacity
Work capacity efforts are all designed to last either 10 or 20 minutes.

Chassis Integrity
You’ll complete 20 minute ART Circuits and 10 minutes Low Back circuits 3 times per week.

Endurance
6-Mile Running Assessment and follow-on 2-mile intervals based on your most recent assessment results. You’ll run 6 miles for time at the beginning, middle and end of this 7-Week plan.

BUY NOW

WEEKLY SCHEDULE

The schedule is more fluid than most. The one consistency is you’ll run on Wednesdays. Here is the schedule for Week 1:

• Monday – Strength, Work Capacity, Chassis Integrity

• Tuesday – Strength, Work Capacity, Chassis Integrity

• Wednesday – Run 6 Miles for Time

• Thursday – Strength, Gym-Based Endurance

• Friday – Strength, Work Capacity, Chassis Integrity

If you’re interested in the programming theory behind this plan, view this video in which Rob explains the beta-version of the theory.

COMMON QUESTIONS

What Equipment is Retired?
Fully-equipped functional fitness gym to include barbells, bumper plates, racks, bench, plyo-boxes, sandbags, dumbbells, etc.

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

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

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

What about nutrition?
See our Nutritional Guidelines HERE

Can I see sample training?
Click the “Sample Training” tab HERE to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.

How do I access the plan? Pdf? Online?
Plan access is online, via username and password.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.

What if I have more questions?
Email coach@mtntactical.com

Good Luck!

Rob Shaul
Mountain Tactical Institute
Jackson, WY

The post Plan Focus: 1-Lift Per Day Training Plan appeared first on Mountain Tactical Institute.

By Rob Shaul

Years ago as a young Ensign in the Coast Guard I was training with a big Samoan guy in a tiny little gym in Juneau, Alaska. Johnny was a former Alaska State Power Lifting Champion, and he said that day he said we were going to do the “pull.” 

Johnny then set up the barbell and started doing some light deadlifts. Until then, I’d just considered the deadlift a leg exercise, but was too embarrassed to ask him why he called it the “pull.”

Soon, as the weight increased and Johnny began doing offering me pointers. He told me not to think of “pushing” my heels into the floor to lift the barbell but to “pull” the barbell up with my butt and hamstrings. Johnny’s simple coaching cue, forever changed the way I thought about the deadlift and leg training in general.

It’s easy to understand and see the difference between “pulling” and “pushing” with your arms. From my old bodybuilding workout days, we used an EZ curl bar to “pull” the bar up using our biceps, and then, laying on the bench doing skull crushers, “press” the barbell up with our triceps.

In terms of the lower body and legs, when we prescribe a lower body “push” exercise, we’re prescribing a lower body exercise which trains the anterior, or front, part of the legs – the quads. Think Front Squat.

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

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

1. Loaded Walking Lunge

The walking lunge exercise – loaded either with a barbell behind your neck or more commonly, holding dumbbells or kettlebells in each hand – is deceptive. Doing the exercise, all you can feel is your quads fatiguing. But the next morning, or even later in the day, it’s your butt and hamstrings which scream.

For whatever reason, the loaded walking lunge hammers the butt and hamstrings like no other exercise in my exercise menu. It’s nearly a perfect exercise – focused, transferable, and simple.

We’ve done walking lunges with sandbags, dumbbells/kettlebells, and barbells. Sandbags don’t get heavy enough, and barbell walking lunges, which can get super heavy, also take a lot of space, and if the athlete reaches failure – there’s no place to escape.

I’ve found loading with dumbbells or kettlebells to be the most simple and most safe, way to load walking lunges. In terms of set/reps, in general, I like 6 sets of 4-5 reps to train strength. I’ve found that I can’t load my athletes heavy enough for 3 reps, but can for 4-5 reps. When I say 5 reps, I mean 5 steps each leg, 10x total.

→ Video: Loaded Walking Lunge

2. Hinge Lift

The Hinge Lift is our preferred exercise over the traditional deadlift. Other coaches call it the “Romanian Dead Lift.”

Many coaches consider the deadlift to be the king of lower body pull exercises – and there’s a reason it’s is one of the three exercises tested in powerlifting competitions.

However, years ago, we moved to the “Hinge Lift” because I found it more effective at targeting the butt and hamstrings, than the deadlift. Also, I found it safer.

The Hinge Lift has two significant downsides: (1) It can be difficult to learn for many athletes; (2) Bad form and/or not paying attention to keeping the back “set” in extension can lead to injury.

By far, I’ve found men struggle more than women to learn the Hinge Lift. Most women pick it up immediately, but 50% of men, struggle. I’m not sure why – but it could be related to tighter hamstrings in men.

Safety is another issue. There’s a reason that many college strength and conditioning coaches don’t allow the deadlift in their gyms – it’s considered by many to be the most dangerous lift in the weight room. For example, early last Summer I spent a day observing the University of Wyoming football strength coaches coaching the football team through a strength session which included deadlifts. Even with 1 coach, per platform, I saw many players with rounded backs lifting heavy weight and risking injury.

These are significant drawbacks, but for athletes who can master the form, and be smart about loading, the Hinge Lift is a great lower body “pull” exercise.

→ Here’s a video on how I coach the Hinge Lift:

3. Box Squat

I know the Box Squat looks a lot like the back squat – one of our favorite lower body “press” exercises, and I can’t explain why this exercise hits the butt, hips, and hamstrings the way the back squat doesn’t – but it does.

There are a couple significant differences between the two exercises. First – for the box squat the foot stance is significantly wider, and I coach athletes to flare or point their toes out.

Second, at the bottom of the Box Squat, I instruct athletes to totally unload their legs when they sit on the box, and then “explode up” when they take tension again.

For whatever reasons, the wider stance, flared out toes, and total unload really stimulate the hips and hamstrings.

In terms of box height, we generally use 15″. In general, for box height, you want the athlete’s thighs at parallel or slightly below parallel in the bottom of the exercise.

Another cue I use is to tell athletes to “push up with your hands like a military press” when first taking tension. This helps them rise with their chest first, and avoid excessive forward lean.

Anectdotally, one thing I’ve experienced with myself and a few of my athletes is, it’s possible to hit failure doing the box squat suddenly. You’ll get 4 of 5 reps fine, but suddenly get weak for the 5th rep. You don’t feel it coming.

For this reason, I always have athletes spot each other when doing heavy box squats.

→ Video: Box Squat

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

You Might Also Like MTI’s 3 Favorite Lower Body “Push” Exercises

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

Military

American G.I.s Revealing Sensitive Military Locations on Strava, Adventure Journal
The Recurring Problem of the Overloaded Infantryman, Think Defense
Winter Gloves for Operators, Recoil
Russia’s Military Used 215 new Weapons Systems in Syria, The National Interest
Why America’s Next Tank May Not Be a “Tank,” The National Interest
50 Years On: What the Tet Offensive Tells Us About War and Strategy, Modern War Institute
Germany’s Leopard 2 Tank Was Considered One of the Best — Until It Went to Syria, War is Boring
AI is the Weapon of the Next Cold War, Real Clear Defense

Homeland Security / First Responder / Wildland Fire

Number of Muslim-Americans Involved In Terrorism Continues to Drop, Homeland Security Newswire
Fentanyl Found At Drug Scenes is Putting Drug Dogs in Danger, In Homeland Security
Mexican Cartels Compensating for Marijuana Profit Loss with Hard Drug Sales, In Homeland Security
Fire Narratives: Are Any Accurate?, Wildfire Today
‘Split-Second Decision’ Led to Hostage Death During FBI Raid, Officer.com
4 Street Drugs Affecting Police in 2018, Police One
MS Firefighter Injured – Mask Failure at Fire, Firefighter Close Calls
3 KS Firefighters Injured after Floor Collapse at Fire, Firefighter Close Calls
NH Committee Opposes Restrictions on LE Tattoos, Police One

Mountain

The Best Ski Runs in America, Men’s Journal
Op-Ed: How to Fix the Mountain-Town Housing Crisis, Outside Magazine
5 Spots Where You Can Actually Ski This Winter, Outside Magazine
A New Battery-Powered Avalanche Airbag, Powder Magazine
Jonathan Siegrist on Improving Your Climbing Training Beta
The New Ikon Season Pass Has These 23 Ski Resorts, Powder Magazine
RUSTY WILLIS AND THE FOUR FINGER FUEL, Black Diamond
EXUM FILES—PART 3: SKI TRANSITIONS IN TECHNICAL TERRAIN, Black Diamond
Here’s Something You Can do with Old Fuel Canisters, Adventure Journal
Legendary Ski Filmmaker Warren Miller Dies at 93, Adventure Journal
Outdoor Retailer “Best in Show,” Gearjunkie
How to Trek to Aconcagua Completely Independently, Adventure Blog
Professional vs. Recreational Avalanche Training … What’s In It for Me?, Backcountry Magazine
Freeskier’s OR 2018 “Best of Show” Awards, Freeskier

Fitness/Nutrition/Health

Flipping the Switch: Dietary Fat, Changes in Fat Metabolism May Promote Prostate Cancer Metastasis, Science Daily
Soy Milk Is Best Plant-Based Milk, Science Daily
Video: Breakfasts that keep you fuller longer, cnn.com
Use Olympic Weightlifting To Transform Strength Into Speed, Breaking Muscle
Marcus Luttrell, the Ex-Navy SEAL Who Inspired ‘Lone Survivor,’ on Learning to Recover, Men’s Journal
Got High Blood Pressure? Try the Sauna, Men’s Journal
What Is “Running Power,” Anyway? Outside Magazine
Paleo vs. Keto, Robbwolf.com
I Tried DNA Testing to Lose Weight And the Results Blew My Mind, Best Life
Why Even Sunscreen Users Get Burnt on Ski Trips, Men’s Journal

The post Arete 2.1.18 appeared first on Mountain Tactical Institute.

By Mintra Mattison

Last week, we asked our community to participate in our nutrition survey, asking several questions in regards to legal and illegal supplements. The participation was great: we collected over 500 responses.

Survey Take-Aways

The participants were mostly male (95% male and 5% female) and ranged between the age of 18 to 74.
The Majority with 42%, was within the age group 25-34.

Overall we got a good mix of athletes from the MTI Community. Military Athletes (41%), followed by General Fitness Athletes (22%), followed by Law Enforcement Athletes (14,5%), then Mountain Athletes (14,3%) and finally Fire Rescue Athletes (6,2%).

The Survey stated that 92,5% of our community uses supplements. Protein being their main choice of product (73,4%).

The majority also stated to take supplements 7x/week (37%), to maximize fitness training effects (39%).

11% of the participants said that they are or have been using Performance Enhancement Drugs (PEDs). Mostly acquired legally by prescription (82%). Testosterone being the most used (24%).

What’s interesting was, when asked if taking supplements works and if so how – a lot of participants stated that they use supplements as a meal replacement, or to help with weight control and caloric intake.

Survey

Below are the results of the survey along with an extract of the open question answers.

Other:

• 10
• 10-12
• see-saw over the years… from 0 to 6

Other:

•  Full fat Chocolate Milk
•  Caffeine/B vitamin water mixers

Other:

• All of the above, minus weight lose.
• Maintain overall health
• Fill in dietary gaps
• Hoping it will give some type of energy and sometimes others as meal add-on.
• To supplement my current food intake and convenience
• To increase protein intake quickly without having to cook something
• heart health, joint health,
• Health, maximize cognitive function, anti-aging and to prevent reoccurrence of a brain tumor
• Memory/focus

Other:

• Protein powder high quality with no sugars, multivitamin, fish oils, have done PED’s in the past, my strength levels are fairly high and do not have a use for them at this set age in life.
• Caffeine/B Vitamins
• Tart cherry extract, probiotic, BCAAs, creatine, green drink supplement(kale, algae, etc)
• Spirulina Powder
• Krill oil
• Blended greens

Other:

• Green Superfood
• Calm – powder magnesium supplement to help me relax\sleep
• Vit D
• curcumin, fish oil, vitamin d, coqu10

Q12 Which brand(s) do you prefer? Please be specific.

Answers:

1. Optimum Nutrition (12,95%)
2. GNC (4,08%)
3. Vega (4,08%)
4. Onnit (3,60%)
5. Jym (3,36%)
6. Soflete (3,36%)
7. Thorne (2,88%)
8. Wilderness Athlete (2,16%)
9. Myprotein (1,92%)
10. True Nutrition (1,62%)

Q 13 Have you had any negative effects/experiences with supplements/PEDs? If so, please be specific.

Answers:

• No (64%)
• Yes. Taking too much can harm my kidneys, and one day I felt bad so I decided to reduce the consumption to a normal post workout shake.
• I haven’t had negative experiences, but I have had experiences with supplements that haven’t done anything for me. I’ve narrowed things down at this point to the products I feel are actually helping me to achieve my health, fitness, and performance goals.
• Occasional bloating
• Omega 3 + vitamins. Pain in heart region. Stopped taking immediately.
• Excessive soreness with Progenex, Jym Products, and Optimum Nutrition Products
• Pre-Workouts can be harsh.
• Nothing more than an upset stomach.
• Gastrointestinal distress with creatine, migraines with preworkout supplements that contain caffeine
• With prescription testosterone- high blood pressure, hair loss
• Trouble urinating with “Bang” energy/creatine drinks
• I took a pre-workout supplement that made me nervous and anxious
• Barack acne
• Rapid heartrate with ephedrine, vomiting with a thermogenic
• In past, Gonadal suppression with PEDs and “rebound”
• I thought they contributed to my second kidney stone.
• I tried a pre-workout supplement from Cellucor (C4 Sport). The first workout I used it, I felt like my heart was going to beat out of my chest, and I urinated constantly throughout the day. The second time I used it, I felt nauseous. The third time I used it, I felt nauseous and couldn’t stop breathing hard for a solid 2 hours. Also urinated excessively.
• Some pre workout sups have negative effects on mood, sleep, appetite
• I don’t use creatine anymore because of risk to the kidneys
• Did not like the effects of pre workout i.e. itchyness
• Yes, when I take off the shelf pre-workout it upsets my stomach.
• Vpx Melton gave me heart palpitations.
• Upset stomach from Creatine; constipation if I use more a couple servings of protein powder daily
• nitric oxide enhance supplements, I faint
• WAY back in the day I took ephedra based stuff. Pretty sure it’s partly responsible for a friend’s heart-related death at the age of 20 (we were at military school, he was SUPER fit), too.
• When I didn’t know any better I used to buy cheap, unhealthy, and poorly manufactured supplements such as NO-Explode/other nitro supps, Jack3D, Animal Stack, and Antler Velvet spray, that provided an overwhelming ‘pump’ but side effects included jitters, skin flushing, headache, heart palpitations, lightheadedness, dizziness, anger, and diarrhea.
• Eye-lid twitching when you using creatine
• Went positive on a urine test
• Problem keeping an erection
• Light rash with traditional Creatine; switched to Creapure.
• Extreme hunger craving after injection
• No, but I never went crazy with pushing the envelope on dosage. Most people who I have known who have had problems either did to much, pre workout especially, or refused to cycle off (PEDs)
• Yes. I used to take pre workout supplements (N.O.) and on multiple occasions it made my heart rate spike, which made it difficult to catch my breath during certain workouts. I have not used pre workout supplement in several years since those negative effects.
• I have experienced cramping and kidney pain while on creatine. I struggle to consume enough water.
• L-citrulline made me puke

Other:

• Not using PEDs (26%)
• SARMs – Ostarine and Cardarine
• I don’t however in 2005 I tried prohormone Methyl-one-test from VPX prior to it becoming removed from the shelves, only for about 6 weeks. Haven’t tried or used anything like that since.
• CBD / THC
• Sermorelin Acetate
• Trenbolone acetate

Q17 Have supplements worked for you?  If so, how?

• Yes (40%)
• Help with recovery/soreness (25%)
• Yes, keeps my body supported in times of stress/neglect
• Protein powder for convenience. Vitamins for health
• Yes. Improved weight gain, muscle recovery, improved skin, hair, and nails
• Yes, primarily the recovery-oriented supplements that address muscle/tissue soreness (specifically Hammer Recoverite + Tissue Rejuvenator)
• I have seen DRAMATIC increases in strength through your programs (eccentric strength training) & supplementation (creatine hcl & protein)
• Yes.  I don’t get sick & have stayed lean
• Good for meal replacement and calorie control
• Yes, I think so.  I’m stronger than before and have more muscle mass.
• Preworkout helps, I use protein as part of my nutrition plan so it helps me get more protein in my diet, not sure if the EC stack works since I also have calorie reduction with it, the other two natural supplements are for stress reduction and cortisol reduction so can’t tell if they work in isolation or if the combo of everything else is where benefit is found.
• The HCG brings my low T level up to the upper third of normal production, protein is just to ease the consumption of protein calories (extra food)
• Yes, especially since I do not have time to cook and to eat all the calories I need to balance my training schedule.
• Research shows that supplementation with protein post-workout helps with recovery and maximizes muscle growth. I also use it to help control my appetite at night!
• Yes, i am very much stronger but not huge
• Yes  mass and strength
• Yes and no.  Supplements have only had a positive effect if I stay disciplined in training and recovery.
• The Calm Magnesium powder helps me sleep and relax at night. I take the protein powder I out of habit so I don’t really know
• Yes. After training I use one scoop of protein in 6-8 oz of whole milk for recovery and it keeps me from eating anything else until my next meal.
• I guess….I think with creatine I have found less soreness once I started taking it. Protein shakes have been a quick post recovery food source since I work out at lunch time. I normally have  shake right after the workout (less than 30min) and then eat lunch about an hour later maybe.
• Yes. More focus and energy at beginning of workout
• yes, reduction in soreness and joint pain in order to keep training
• Yes. I attribute at least some of my performance at my age to supplements.
• Yes. Able to recover from field exercises and missions quicker and get back into training after injuries.
• Yes, when I cut out the protein powder I struggle to eat enough calories and often lose weight. 
• yes, helped with weight gain, strength
• Yes. Reduces recovery time, increase focus and intensity of workouts
• Protein and vitamins fill gaps in my diet when I can’t cook and eat optimally. Creatine has a noticeable effect on training intensity. ZMA noticeably helps recovery.
• For my protein at breakfast, muscle growth support
• Preworkout gets me motivated to train, it’s a nice kick in the butt. Creatine, BCAAs help me recover.
• Help to promote and sustain muscle growth Ephedrine – YES (energy, bronchodilation) 6 OXO (helped “beef up” testicles post cycle LOL), Prohormones (Size, strength, recovery)
• Yes. I feel less drained the next day after a hard workout. My muscle mass has also been maintained as I’ve gotten older compared to others my age.
• I think they do fill gaps in the diet, and i do like Soflete’s Teddy Bear nite nite to help me sleep and recover.
• Yes improved cognition sleep
• As a former military now “quinquagenarian” athlete at least for me is a qualitative focused work out.  Whether its kettlebells, olympic lifting, WODs or rowing crew I prefer sustained “safe” energy with collagen as part of joint recovery. This also includes a occasional can of V8 with a couple of aspirin or tylenol   The collagen is working as I don’t really need aspirin/tylenol for post recovery, and the vote is still out on NADH as I just started taking it. 
• Healthy and handy meal replacement.
• Yes, It helped increase size and strength
• They have worked but noticed poor performance without supplements.
• absorbable protein, vitamins to supplement loss from physical stress (long endurance sports) glucosmine for joints
• Seem to help if I’m consistent.  Strength gains in lower rep ranges from creatine.  Body comp improvements from protein supplement when deployed to get proper amount each day
• Beta alanine reduces the amount of lactic acid and muscle soreness helping me during endurance events and short max effort situations. Protein powder helps me get the amount of protein my body needs to sustain muscle while maintaining an endurance aspect of training. Vitamins help me fill in the gaps in my diet specifically on long days at work where a proper diet is impossible
• I feel a noticeable difference in strength with creatine usage.
• Less joint soreness and overall well being
• yes,  less soreness, stronger and more lean
• I didn’t take supplements for a very long time.  My thought was that if I couldn’t do it naturally, then my body didn’t need to do it.  I started with protein about 4 years ago, shortly after my training focus shifted from endurance-based to strength-based and I noticed more energy during workouts and faster recovery.  I added creatine about 2 years ago when I noticed some plateaus that I had difficulty overcoming.  After using the creatine I was able to overcome some of those plateaus in fairly rapid succession.  It should be noted, that I simultaneously shifted some training, so I can’t give full credit to the creatine, but I believe it assisted in the process.
• yes, significant recovery and stronger workouts on creatine
• Yes. Alpha Brain gives me clarity on daily tasks and makes me remember my dreams. I don’t usually remember my dreams. 
• Yes, I could actually tell a difference in my workout routine. Now after I stopped using some of them during Oct – Dec, I did fall into a somewhat lethargic status. Now that could have been because I had stopped working out and my diet started declining because of a work schedule issue. That my appetite changed literally overnight. So by a degree, it is necessary for certain supplements. 
• Magnesium helps the legs after a big day. I think my mixture of BCAAs and Beet root powder amp up my workout staminaThe vitamins and joint complex supplements that I use daily seem to help with recovery and maintaining consistent energy levels throughout the day.
• gained in size and recovery due to shift work and travels they are very useful

Q19 Any other comments or thoughts about supplements?

• I think it is okay to try and to evaluate what works and what doesn’t. When it does not feel right, stop. Sometimes take less is better than too much or just nothing. What works for somebody else does not mean to automatically work for you. I read a lot about Supplements, Vitamins and Minerals. It’s more complex than just taking some pills and some pulver. You should not take something without knowing what it really does to you, this is not a game it is your body and you only have one…
• I am a recreational athlete and while I aim to maximize performance, I do believe that I can get every nutrient necessary for recovery in real food. So far, it’s been working great!
• Real food first. Vitamins and protein shakes fill gaps within reason. Steroids, T, “preworkout,” etc. will be the “big tobacco” killer of my generation – I guarantee it.
• I didn’t seem to notice gains and then I found out I was gluten and dairy intolerant and 15 years ago there weren’t any supplements that met that criteria.  Haven’t felt the need to try them since.
• I think there’s a lot of junk out there.  There’s also a lot of white-label stuff that companies are reselling and just adding their own margin.  And the vast majority is not FDA-approved, so it’s entirely on you.  It’s important to research each company and its products + ingredients.  Know the purpose of each ingredient, how it affects your body, and the expected benefits.  If you don’t know what you’re putting in your body, then don’t do it.  Simple.
• For the most part, I think that legal supplements only help you “get over” plateaus. This is just my opinion though.
• I do question them sometimes Still. But maybe the mental aspect is the most important part. I have also started reading examine.com for their advice on supplements, including vitamins and minerals supplements.
• I have low t and have been prescribed t for a few months. Noticed a difference within the second month. Recovery time, endurance, fat loss have all had significant changes. I sleep better and have energy again.
• I am interested in trying steroids later in my life when I feel that it’s hard to progress in natural means.
• Protein after a workout seems to reduce soreness. I also will drink a protein shake instead of eating while on shift work. 
• Whole, real food is always primary.  But, the convenience of powdered protein/creatine/BCAA and multi-vitamin/fish oil capsules goes a long way toward helping me believe I’m doing everything I can to take care of myself and live well.
• Protein shakes are used as dessert and quick breafasts
• I never questioned my supplement use until 2011 when I started with MTI.  I honestly feel better and healthier when I don’t take any.
• Have to be cautious, lots of money to be made out there so always room for corruption. 
• Wosh it were possible to conduct a mini-study on myself and isolate the supplements to validate them, but sadly my schedule/work expectations do not allow for that.
• I’ve wasted a lot of money on supplements that didn’t work as advertised.
• Certainly interested in what comes out of this survey.  Always looking for better more effective supplements that are legally acquired on the market. You guys do a hell of a job programming by the way.
• I honestly have no idea if whey really works.  I know that when I followed Meathead cycle, it helped to eat extra “add on” meals after normal ones (extra tbsp. of peanut butter, for example).  I think that drinking a monster 2-3 per week before working out gets me mentally ready as far as a ritual.  I used other pre workout supplements when I was younger and newer to training, but now I think it’s more about mindset versus what proprietary blends I can shove down my throat.
• I am in the minority- long time fitness person who goes on caffeine , good , food and occasional protein shakes.  I have yet to find anything else worth the $ for fire dept work
• I also take a pre work to help me get going at 4am
• I am huge on the supplements being clean, transparency and 3rd party tested.
• I workout early, before work. I pretty much take C4 to get things (poop) moving before my workout/run so I’m not interrupted. Protein powder for filler and taste.
• I think that like anything, moderation is everything for supplements. I only take whey protein when I have trained that day and it seems to help with my endurance and progress in the Big24 program.
• Supplements ARE NOT NEEDED, that’s why they are called supplements. Eat food as close to the way God made it, get about the right amount of calories and macros, vary your diet,  and listen to your body.  It’s a lot smarter than you realize.
• Supplements, like any other substance, when taken in moderation can have positive effects on training.  However they can become addictive (especially preworkout) and I have personally experienced and witnessed addiction.  Its is important, in my experience, to take supplements in cycles, training with them and without them.  I believe better education on supplement use would prevent many of the problems people experience when they take them.  A lack of education is the real problem, not necessarily the supplement itself.
• I try and keep it to only protein shake and creatine. I am not a regular user of either. Some weeks I might use it every day, some weeks only a couple of times. I try and feel how my body is doing and tweak usage, if tired and feeling down I will use it to help. Especially if I did not sleep good and don’t have energy I will take a pre-workout like NOEXPLODE but only for strength days. I don’t take NOEXPLODE on cardio focused days…I don’t want to have a heart attack during the workout lol…
• I eat whole food.
• This survey uses radio dials so I can only choose 1 item. But actually I use several supplements: protein, bcaa, glucosamine, chondroitin, msm, omega 3, etc.
• I’m still learning about what I need and what everything is used for. That being said, I wish a better way to understand what to use, when to use it, and what you should see from using it. I have a hard time finding proteins that work for me without adding a lot of extra weight
• Money has been worth it in some ways. It has been an arduous (and expensive) process to find what works. I am not a huge eater – subsidizing calories with a high-calorie protein drink has been crucial in keeping weight and adding strength. Consuming whole foods as often as possible is still the main focus. I think creatine and protein has been the only supplement that works. Undecided on my opinion of cordyceps as a natural PED. Ideas I am interested in: intermittent fasting, real PEDs.
• Interested in the PEDs argument for tactical athletes. Combat is unforgiving and you want to have as much advantage in your favor. Why not increase physical abilities, provided it is done under the watchful eye of medical professionals?
• It’s difficult to know which products/companies are legit and use quality ingredients
• Keep in mind n=1 but I have kept my food and training steady and experimented with pre and post training supplements as well as cutting off all supplements. The one thing that seems to work and be worth the money is protein supplements. It is a convenient way to get enough protein and does seem to make a difference in my recovery time and how I feel overall. I switch between lifting 3 days a week to 4 days a week at different times during the year and ruck 2 days a week in most weeks. Protein does seem to work for me.
• I think almost all otc supplements are a total waste of money. SARM’s, while weaker than steroids have been designed to massively reduce side effects. I’ve tried many different kinds and have never had any negative side effects.
• I thought you were including nutrition products for endurance – i.e. GU, salt tablets, et cetera – I would  be curious what products people use.
• Eat real food.  Drink coffee and water.  Eat lots of fat.
• With the exception of AS (which undoubtedly work), the majority of the BEST start out as “legal” or “On the GRAS – generally recognized as safe” and are made illegal. 6 OXO was amazing with no side effects – the various evolutions of “prohormones” work but have consequences such as gonadal suppression which suck. =)
• There’s a lot of junk out there, but there are reputable brands and products. Pays to do your homework.
• Read labels closely and always try to eat real whole food before any supplementaion.
• Survey won’t let me select multiple items as requested. Recheck using the right code to let users check it. Right now’s it’s a radio button versus a checkbox which lets you select more than one option.
• there should be a line for comments under question 18 haha. generally I’d say what I do now is worth it, however there was a lot of, education, trial and error and understanding what really matters and is effective according to research and how to implement supplements to get greatest effect/benefit. Overall I would say that as I get older I will likely wean off of some of the supplements to avoid dependence (both physiological and likely stronger psychological). I think they can be effective when used safely and properly and I do think as we get older and have fitness and performance goals, skillful use of supplements and diet can be a great aid in continuing to maintain that “warrior” status that some of us can’t or don’t want to put down. But again i fully believe that one can achieve good results without supplements but it takes alot more work and detailed diet, timing and planning that some people may not have the ability or knowledge to implement……I will say, as my anatomy professor stated, “the more you screw with hormones, the greater the dangers and potential repercussion.” again, being properly educated. But that is why I have stayed away from out right HGH and steroids…..and also, I have no need for them. 
• Protein shakes have been good for me as a quick meal replacement. I think real food is probably better in the long run as a regular calorie source .
• Used just to fill in possilble gaps in diet
• I think it’s just very hard to figure out what you are really lacking and need without extensive blood work done.  Probably the best things I’ve had are plain old fish oil and teddy bear nite nite, with a little melatonin to facilitate sleep and consistent protein through the night. 
• I take my supplements under the direction of  a functional medicine practitioner (I’m also a functional medicine PA)
• I would rather spend my money on high quality food.
• They work for me since food isn’t always readily available. More convenient to have a protein shake and go then carry around a bunch of food. GU packs are great too!
• Some are worth it, some are not
• While attending MARSOC Assessment and Selection in Spring 2016. Supplements were prohibited and highly discouraged. This guideline is something I follow to this day. I follow it believing that it is best to train without supplements because supplements are likely not there for you for when you need to perform on the job.
• I suggest them if you can tolerate them and they don’t have bad side effects
• Might want to divide the survey into vitamins/protein and legal/illegal PEDs. I’ve seen the damage caused by PEDS, not worth it.
• I think it’s a dicey business, wish it was a little more regulated.
• gotta cycle off or they become useless
• So much marketing BS only once that I started using only naturopathic doctor prescribed have I seen any benefits!
• If you are going to take them, don’t buy the cheap stuff.
• What would be the best stack or group of supplements to take all the time for training 5-7 days a week. Just a base line of supplementation
• Protein to supplement diet.  Fish oil to supple fat intake, ZMA, glucosamine and tryptophan  and the other stuff for recovery/sleep.  Not looking for magic in a bottle.
• I think most have a placebo effect at best.
• I think these are more important for us aging athletes with regard to muscle and joint soreness and general well being. Young guys can suck it up better.
• Go to labdoor.com to see the top rated/ cleansest type of supplements and all the study results that have been done on each supplement by brand.
• I don’t know that I have tested the full effects. I take protein powder daily just to make sure I hit my macros (I’m bad at whole foods) and vitamins daily. Otherwise I only take protein and creatine after working out, which is minimal right now because of my schedule.
• Not dependent on them.  Know proper nutrition and rest are truly the key to recovery.
• I believe that most supplements work with consistency and without abuse especially when used properly
• Generally supplements, multi, b, d and fish oil I think help.  Protein is another that I think has help me with keeping muscle mass and recovery. Outside of these and maybe a few for me the rest have been a huge waste of money.
• Eat Clean and do the workout.
• I can’t say whether they’re actually effective, but if nothing else, the positive mental stimulus provided by the placebo effect is beneficial.
• I only use on heavy or long work outs
• I notice the negative effects of NOT taking them for a few days, increased fatigue/ lethargy, soreness, stiffness.
• As I continue to age, especially through the later part of my 40’s, I feel the benefits of supplements more.
• Curious about the actual effects of joint support supplements
• It may just be placebo, but a protein shake makes me feel better after lifting hard.
• Stick to basics. Protein, creatine, carbs(whole oat powder mixed into shakes).
• Keep it basic. My pre workout is coffee. I don’t spend any $ on aminos or the other “new breakthrough” stuff, because it’s to expensive & when I was younger & buying those things, it didn’t make a difference. Protein, creatine, & glutamine are all I’ve seen any results with. *Looking forward to TRT now that I hit my 40s.
• Convenience. It’s easier to eat a protein bar or drink a shake before an early PT session than getting up earlier and eating.
• I used to take BCAAs, protein powder, pre-workouts, creatine and glutamine about 5x days a week for about 4 years. I didn’t notice much of a difference and no longer use them.
• Some supplements really do help especially when you don’t have time to eat and you have a tight schedule to maintain. 4 days out of the week, I eat what I can when I can, while the other 4 days that I am off I can have a decent meal with all my nutrients. Eating healthy is expensive.
• I think supplements have their place, but prefer to use them sparingly
• i minimize my supplement use.  I do not want to have my performance dependent upon them.  Out in the woods they are not available and if my fitness was based upon them I do not think I would be able to perform.
• Omega3 is supposed to be good for so much…VitaminD3 because I live in Canada and we suffer for the lack of Sun… But for all the rest, we (north-americans) are supposed to have enough of good food by it-self. Just Training, Whole Food and enough Rest. Like the Kavadlo brothers preach !!!
• Make one that works, rob
• I feel like the most beneficial supplement I take is the fish oil, for joint health.
• I have made sure My family and I use only once daily vitamins and whey protein as clean as it gets.  I hope in five years a study doesn’t come out saying whey protein is bad for you.  Lol
• High dose vitamin D is an absolute game changer…especially for those with crazy schedules. It helps keep the hormones in balance when lack of sleep and calories would normally get in the way.
• This survey didn’t let me select all that apply, so a few answers I wasn’t able to select all supps I use etc. I believe Whole Foods is the answer as well. However, supplements are convenient and they work pending you’re buying quality products. To be good at what you do, you don’t need supplements. To optimize your performance as a human, I believe supplements are needed
• no more achy knees (maybe it’s the collagen) and my sleep is good. (magnesium)
• I think most supplements are a scam. I have A-B tested a lot of supplements and found their effects lacking.
• If sleep and nutrition aren’t strict then don’t waste your time on supplements.
• Take it or leave it. I can do great with or without. Always try to remember that without i might loose some gains if they gave any. Also need to keep a good diet with or without them. Research what they’ll do to you and side effects.
• It’s hard to measure the effects of supplements but if nothing else it give me a mental edge and keeps me focused on staying consistent with fitness
• Highly recommend trying out SOFLETE’s Teddy Bear Night Night sleep/recovery protein powder.
• I noticed improved sleep after just one night. Try the Cinnabon flavor as the Lemon Cake is reportedly horrible.
• Giant scam. PEDs definitely work(haven’t tried them but just look at mark mcgiire) but supplements are generally garbage. I take branch chains and creatine eratically just because I have a big bag and need to use it. Probiotics work for me as does tart cherry. Overall the supplement industry produces nothing of value and I could live without any of it.
• I use them as an adjunct and not as meal/ real food replacement.
• I did BioGenesis for several months.  It really does help with recovery.  But there’s no long term studies, so I would only use it for massive train ups 60 days before an event/trip
• As I mentioned earlier- creatine was something I was warned against because of joint issues in the body. I would often get injured in football (high school)  after working out for longer than four to six months. It would seem as though whenever I would make significant gains in 1RM lifts, I would seem see an injury to my shoulder joints or back. As well, I think supplements have a dangerous side effect of keeping athletes from eating real food, especially essential foods for the body- relying on supplements to do all the leg work. It was standard practice (and sometimes with athletes I know it is still this way) that food is fine, but supplements are the necessary super food to get true muscle growth.
• I wish the market wasn’t so flooded with claims of grandeur. Some stuff works well and other stuff is overpriced snake oil. Navigating which is which is hard.
• I’m not big on supplements. Used rondo fish oil but didn’t seem to do much for me.
• Currently do a protein powder shake with peanut butter and banana post workout. I don’t have an appetite after working out so it’s an easy way to get some fuel in me afterwards.
• Definitely make a difference in results
• I think your survey is not functioning properly there are a few questions that i think are supposed to me multiple entry and you can only pick one.
• There are a lot of bogus supplements.  Greens, protein and multi vitamins
• My GP Doc tells me there are new studies on vitamins (supplements) that claim adverse effects.  I stopped everything except Red Yeast Rice.
• It is vitially important to research your supplements before you take them. So many companies take so many shortcuts to save a buck. These shortcuts such as amino spiking, supplying an inferior form of an ingredient, or allowing heavy metal contaminants are not only ineffective and a waste of your money, but are a detriment to your health. Which is ridiculous cause we are all supposed to be doing this for our health! Research and learn!
• I think most of them are a waste. Most folks are low in magnesium and I’m a type 1 so I really need to supplement this mineral. Most folks have an omega 6 heavy diet so the omega 3 in fish oil helps (even though I’m grain-free).
• GSM/ MSM @ 36 to alleviate joint pain sounds insane – but I do palpably feel worse without it. But I was also a high mileage cross country & track athlete through high school and in college (NCAA D1 level). My knees have been through a lot.
• They are a great tool to be slightly better than your own typical times/weights. I find that a really fine tuned diet is by far the best tool and you can’t out train a bad diet. If your diet is on point, the supplements are much more beneficial and you don’t even need to take them in the same quantity vs not having a really good diet.
• More research has to be done on the use of PED for military service members. Proper use can provide an added 5-10 years of operational time to older more experienced personnel.
• After a 14hr day, I need a pre-workout to energize myself enough to get an effective workout in. The Rivalus brand helps me do that safely.
• I take whey protein, vitamins and caffeine/pre-workout daily. Occasionally, I will take intra-workout carbohydrates and bcaa’s when I can afford it. Also, I sometimes take creatine.
• I add protein powder to my smoothies as a meal replacement
• I use a gnc vitapak which has vitamin recovery stuff fish oil etc and protein powder
• I don’t know how much they really help. I feel like eating balanced should provide all you need.
• I used to take creatine, protein powder (Whey and casein), post recovery powders, BCAA’s, Beta-alanine, pre-workout powders, whatever was in vogue at the time. I noted minimal improvements from any of them with the exception of beta-alanine which I was using during an endurance phase. Creatine was good for raw strength but took away too much endurance, likely via added weight. Now I prefer to eat real foods for recovery, etc and find I get just as good effects. If I was doing two-a-days I might try a whey and carb powder/recovery drink, if I was into a heavy endurance phase maybe an endurance powder for use on run, bike, etc. Now my main concern as an ex tactical LEO is health and maintaining a healthy body composition. I have struggled all my life with be fat so that is my main priority which I find easier to do when eating real foods.
• I wouldn’t take any supplements if they didn’t work.  For me they do.  It is somewhat about convenience, but they also allow me to get a lot of specific nutrients at levels that I would not be able to obtain on my own (realistically), this is where science has succeeded to a certain degree.  I will say there is a lot of crap out there that is nothing but empty powder full of fillers so you really have to research your items or see a dietitian/naturopath who can do it for you.  I buy high quality supplements that are either organic or non-GMO (depending on the type), sourced from third-party checked companies, most of which need to be refrigerated to stay fresh.  I prefer powders and liquids,  and avoid all pills as they tend to be the most processed (plus I hate swallowing giant pills).  The stuff I buy costs more but as usual you get what you pay for.   
• I’m not convinced by whey proteins. I think that they may work for hard gainers but I find they just make me fat
• Great when in the field and get necessary amounts or types of nutrients from field chow or MRE. Otherwise, Whole Foods are the premier choice.
• high quality food has a bigger affect on my performance and recovery then supplements.
• I do believe that, for the most part, supplements are unnecessary if we eat a balanced diet and get appropriate amounts of rest.  That’s not always easy to accomplish during critical work events lasting days/weeks or unusual life challenges (family illness, death, etc.), so they can help fill the gaps when nutrition and rest are lacking.
• Need better science, testing need for the industry
• I take protein immediately after workouts along with daily fish oil and multivitamin supplements.
• I don’t like to waste money on them, guys who do don’t get great results or lasting results. There isn’t a magic pill for fitness
• some of these answers should be multi select!!! especially “what supps do you take?”
• Only took Sermorelin Acetate for a short period of time to help speed recovery from an injury and reduce recovery after training in preparation for a military assessment school. It was expensive, approximately $150 a vial for a months supply but I felt it was worth it at the time. I was doing anything I thought would help me and the wholistic doctor I worked through recommended it instead of HGH.
• Stan Efferding has a great rant on the supplement industry that I feel embodies my beliefs.
• I would use illegal peds, however I do not know enough about safe channels to acquire them.
• It’s hard to tell if the supps are making a difference. I’ve seen the research on creatine and bcaas and do believe it’s worth it
• When I do cycle off of my multi-vitamin/joint complex supplements, I notice that my energy level and motivation to train is not as consistent and my body will feel more sluggish throughout the day. I try to increase nutrient rich fruits and veggies in my diet when I cycle off but I can never seem to get all of the right amounts of vitamins/minerals that keep me consistent. I only take 16-20g of whey protein after workouts and don’t usually take protein supplements on rest days.
• Scoop of protein powder in my morning smoothie—seems like it can’t hurt. No idea if it helps, but I’m getting good trainers my results.
• Just eat real food!
• Magnesium works miracles

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The post Survey Results: Over 90% of MTI Athletes Take Supplements appeared first on Mountain Tactical Institute.

KUDOS ON THE Ruck Based Selection Training Plan

“Completed your Ruck Based Selection Program in the weeks leading up to my SFAS date earlier this month. I definitely felt prepared for everything that was thrown at me during the course and was luckily ‘Selected’ to top it off. Just wanted to say thanks for the knowledge and work that is poured into your programs. Without them, I don’t know how well I would have done.”

QUESTION

Have had nothing but success with your programs. I’ve used the Rainier plan for rainier and also Mt. Washington non technical ascents. I’m going back to Mt. Washington NH towards the end of Feb for a mixed ice mountaineering course. I do not have a system board or place to build one, or ice tools. I know you have mountain base alternatives I’ve been doing Atalanta last few weeks and using the alternatives. Any suggestion on a plan to help me with the climb coming up?  I feel like I still need to up my step up game as well as upper body. I’m  a monthly subscriber.

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In preparation for this year, I need to improve my 2 and 5 mile timed runs. No rucking is needed. I would like to maintain/gain overall strength, but the focus is running. After looking through many of your programs, I believe a mix of the running improvement plan, mixed with the strength days from the valor program will meet those needs. I was wondering in your opinion, if I am way off the mark here, or if there is a better plan or mix of plans to meet my goals. If the running/valor idea works, would the Friday workout be best utilized with the long, slow runs from the running improvement plan or the 40 min endurance workout from valor? Thank you for your help.

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QUESTION

I am going into my second trimester and just finished the body weight foundation workout.  I was wondering if you had another program you recommended.  I felt like I didn’t want to repeat the body weight foundation because there are a lot of exercises that you do on your back and a lot of your core and just trying to move away from both kinds of those exercises.

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QUESTION

I’m a yearly subscriber and love your programming. I am a 50 year old truck driver recently retired from the military.  I have taken a transfer with my work to Northern British Columbia along the Alaska border. I am interested in doing the Backcountry Hunting packet but have run into a glitch. It’s is far too snow/icy and cold here to safely do any running for a few months. The rucking is no problem though.  In my basement gym I do have an Air Assault bike and was wondering how to do equivalencies for shuttles, 800m and 1 mile repeats as well as long slow distance. Can you give some guidance in this area please? I appreciate your time and look forward to your response.

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I am a US Army Infantry Officer, planning to attend SFAS this coming year. Something I had issues with during my Ranger School trainup, and continue to struggle with is how to maintain fitness when constantly going back and forth from the field. Typically I can expect 2-5 weeks of time where I can regularly get in two-a-day workouts and control my diet very well. But then every month or two I will go conduct some kind of field training. Usually this will involve working 18-22 hour days, weird hours, and eating nothing but MREs and army field kitchen reheat meals for anywhere from 1 week to 2 months. Occasionally I will get the opportunity to go for a run, but rarely do I have gym access, and usually limited or no showers for much of this time, and often I don’t have extra space to bring PT clothes/shoes. Have you folks dealt with similar issues, and do you have any recommendations for maintaining a fitness routine through this kind of a schedule?

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QUESTION

I have gotten a couple of emails from you urging me to purchase one of your programs.  I am very interested but I do have questions/concerns.  Let me first try to qualify my questions:  I’m a 42 year old guy who works 12 hour shifts as a cop.  I have always been a devoted athlete but I have noticed my body isn’t handling the recovery as well any more and I am concerned about longevity.  My workout over the past three months has been the Metashred DVD’s three days a week and running 2 to 4 times a week.  My gym is basically a small workout area for police and firefighters without a lot of crossfit equipment or room.  I’m hoping to find a program that is easy to follow, doesn’t require I buy $1,000 worth of equipment and is functional for both my profession and my age.  What program would you recommend?

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I’m currently preparing to entire the army hopefully with a 40x contract and just started the body weight foundation program. I’ve been reading through the standards for tactical athletes though and realized I’m not just out of shape but also weak too. I’m wondering how you prioritize getting a new athlete up to par. Am I correct to focus on a work capacity and endurance program like humility before worrying about strength?

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Hi Rob i recently purchased a subscription im not sure which program to start with. I am an experienced lifter and run often as well. Im former Army special operations (psyops) and a former cop. I am use to lifting and running and with my past am use to performing at a high level. I had a pretty in depth knee surgery last year and havent pushed much yet from torn patella tendon and medial meniscus, Dr told me to lay off because i have almost no cartilege in my knees left. I currently lift and run although my run times id love to get down eventually again as well use to be 6 min mile now is more like 8-9 min mile also looking to get back into best overall fighting shape.  Any help on where to begin again would be greatly appreciated. Looking to begin getting back into army sof shape eventually at least. Thanks for your time and reply.

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I found you guys over the summer. I was really impressed with your APFT program. It was nice being one of the oldest in my unit and beating the younger bucks.

Over the first weekend of May, my unit will be conducting a German Armed Force Proficiency Badge event. Unfortunately you don’t have one of those plans yet. I purchased the MARSOC A&S as it was the closest thing that had all of the elements. I wanted to pick your brain about how to tailor that program for the GAFPB. For example, the ruck is 8 miles instead of 12, so I thought about cutting the workouts by 1/3.

The biggest question is whether you thought replacing the flex arm hang instead of pull-ups would work. So instead of getting a baseline on pull-ups, get a base line on the flex arm hang. Instead of 30% of pull-ups, use 30% of flex arm hang time, etc.

Any insights would be great.

Thanks

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I am currently starting to prepare for a Kilimanjaro climb in early April and have been looking at your different programs.  To give you a bit of background, my climbing experience is limited to a one-month mountaineering course with NOLS, including climbs of Mt. Baker and other peaks in the North Cascades, this summer, and while I came out of that program pretty fit, I feel like I’ve lost a lot of that base: right now a 2-3 mile run at 9-10 min. miles feels like a pretty challenging workout.  In addition, I do not currently have access to a gym (could join one, but would prefer not to if possible), making programs like your bodyweight foundation plan especially appealing.  Where do you think I should start, and how can I maximize the next three months to be as fit as possible on mountain?

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I just subscribed to your program and I’m super-stoked!  I’m going to start the Backcountry Ski V3 program.  I was wondering what the impact would be if I replaced the Friday running with cycling instead.  If you think I can swap the running for cycling what should the progression be on the bike?

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By Rob Shaul

I’ve yet to meet a man who felt his job or profession was beneath is talents, and was truly happy.

Sometimes this discontent surfaces in self-destructive behavior, or in obsessive hobbies, recreation, or other interests. Others manage with a balanced life, but coast at work and plan ahead in the short term for the end of the work day, coming weekend, next vacation, and in the long term, retirement when they’ll get to do “what I really want.”

I’ve often been criticized for my work ethic – by both family and friends. When younger, this bothered me. But now, I’m so thankful I have a job and career I enjoy so much work is never a burden. It’s a true blessing, and I feel sorry for the clockwatchers, and misplaced workers amongst us..

I’ve found women can prioritize family over career and be sincerely happy and content. But I’ve seen few men who can. I’m not sure if it’s our cultural expectations that men provide, or the male psyche, but the men I’ve met who say they put family first have done it by default. They are not satisfied with their work and family attention masks this discontent.

The best men among us have work and family side by side and understand both make up their “purpose.”  Vacations, breaks, weekends are welcome and sometimes necessary “dessert,” but the real “meal,” and from work.

Of all the habits to be a Quiet Professional, this is the most debated and controversial. Some argue that faith and family should come first, and career, second. My response is if it works for them, keep doing it. But if they are unsatisfied at work, it’s naive to think this discontent does not affect how they interact with their families.

Finding work you love, and diving all in is an incredible gift to yourself, and those you serve through that work. As well, it’s much easier to be happy at home, and make the best of family time.

Comments/Feedback?
Email rob@mtntactical.com

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