By Rob Shaul

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

KUDOS ON GRATITUDE

“As a follow up, I completed the long biathlon and used Gratitude as my training base.  A few deviations to tailor it more towards this event and my weaknesses:  1)  All runs were done with 27 # (plate carrier and hydration pack) 2)  My Long runs were longer than prescribed, longest being 14 miles (I’m accustomed to running with weight so wasn’t concerned about the extra stress)  3) During the last 2-3 weeks I integrated rifle/pistol dry practice into the grinds since that mimicks shooting done in a biathlon.

Loved the program, less physically intense than Humility but perhaps mentally harder, i.e., knowing you have to do 45 minutes of KB swings and 75m shuttles can wear on your mind.

Little scared going into this event because I won it last year but trained heavily on running.  This time I didn’t run near as much.  No problem on race day, felt strong throughout and shot very consistent, 1 of only a few competitors that cleared all 14 stages.  Did a negative split on the 2^nd ½ and outran the 2^nd place competitor by 21 minutes and took 1^st place again.

Next up is a Kentucky 10k biathlon, I’ve chosen SWAT H&K to prepare for it.  Will keep you posted.

Thanks for all you do.”

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Currently planning on training up for selections this fall.  I’ve been working through the spirit series since last fall with a little additional running and light rucking to slowly build mileage on feet and knees.  I’m planning on doing the MTI 9-week workup and finishing up the spirit series (just finished week 4 of vodka with tequila and bourbon to go).  I’m looking for something to bridge the gap between the spirit series and train up (about 10-12 weeks).  Anything you have that you recommend for that time frame?

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First of all I would like to say how impressed I am with you and MTI.  I bought the SF45alpha program last year and absolutely loved it.  Since I am 41 and in the Ak Army National Guard as an infantryman, it was just what I was looking for.  Years of heavy squats were taking a toll on my knees.  Lunges are a love/hate thing for me but I persevere.

The issue I’m struggling with now is that I just broke my hand on Christmas Day and just had surgery with a couple pins put in this past Tuesday.  I was wondering what suggestions you would have to work around this injury.  Continue on lower body lifts and what can I do for “grinds” workouts. Just really frustrated right now and am not the type of person to just sit and wait to heal.  I have a rower at home and elliptical as well.

Any advice is helpful.

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I am a volunteer for Team Rubicon with Wildland Fire Training in 10 weeks. I have the Wildland fire training plan from you guys, but have not been actively training. I have a few questions on how I could modify the plan in order to meet that deadline.

First, I do not have barbells but I do have an 80# sandbag. Can I use the sandbag in place of barbells? If so how would I use it in place of a bench press?

Second, I work full time as a paramedic, 3 days a week, I have 3-4 days to dedicate to the training. How, would you recommend I conduct the training in the time I have available?

Thank you for your help in this matter.

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Is there any type of AD military discount? Additionally, wanting to purchase but am still rehabilitating from a knee surgery. Have not started running but will be next week, treadmill work or possible anti gravity machine. Is there a plan for anything like that? I can push weights in the gym, I walk a few miles at night. Looking at your fat loss program, just worried about the endurance run. I can step up but no box jumps or anything like that. Thanks in advance.

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I’m broken between Soflete selection prep and Marsoc A&S. Both programs are particularly fresh so I haven’t heard any success from either. In your professional opinion why is the MTN Tactical method of going “sport specific” and training twice a day, rather than only rucking once a week with training once a day like Soflete? I want to be subscribed, but I also want to train the best way for success.
Thank you for your time.

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Humility was awesome – from 46 burpees initially to 88 burpees at the end, and that final test was done three hours after my final PT test.

Now I’m on my second week of resilience. Im not timing between the main sets but just recovering decently to where I’m not out of breath.

What’s your recommendation for time between the compound Olympic lifts? Also between bench sets?

Thanks!

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I used the Expedition Ice/Mixed 8 week plan to train for two very demanding climbs in Scotland last week, including a summit of Ben Nevis via Tower Ridge and North Buttress on Buschaille Etiv Mor. Had I not used your plan, I’d have been screwed. But instead I climbed better than ever.

I was wondering what plan you suggested I do now? I plan to continue ice climbing this season, and no doubt some winter climbs are on the horizon.

Thanks so much!

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I’m a Civil Affairs NCO with the Army, in decent shape ( 280s APFT ) looking to push my fitness to the next level this year.

Tomorrow I’m starting your Military On-Ramp Training program, but wasn’t sure where to go afterwards.  The Greek Hero series

and Daily Operator sessions both caught my eye, but I wanted your opinion.  As a side note I should be getting the opportunity to

go to Air Assault School in August/September so Ill be completing that program the prescribed number of weeks out.

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I have a few training questions that I am hoping you could help with, I have set a personal goal for myself to hit a 500lbs back squat by May but I also have a APFT in April that I would like to score a 270 on. I have done fortitude and really enjoyed the program, I have adopted that as a foundation for kind of my own version of it which I have opted to do Deadlifts and add in another day for Squats and Bench. I have kept the 2 run days and the Ruck Run as well. Am I wasting my time with trying to do all these movements in a training cycle if so how would I best hit my target by April/May?

I really appreciate you taking the time to read my questions and the work you do.

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I was recently introduced to your website by someone who used one of your programs to train for a GORUCK Challenge event and was extremely happy with the results.  I’ve looked through your available plans and I’m definitely interested in learning more.

The specific event that I am training for is the Blue Ridge Adventure Race, to be held in North Georgia this May.  As with most adventure race, this is a multi-discipline, off-road race which will incorporate trekking/running, mountain biking, and paddling (either light whitewater or lake) with navigation throughout.  The race timeframe is 24 hours over an unknown distance.

My current training plan is cobbled together from strength training programs, a few run training schedules and HIT workouts.   My fitness level is probably a little better than good (knowing there’s a lot of room for improvement) after 20 years in the Marine Corps and training for/participating in several obstacle races over the last few years.

You clearly have a wide variety of fitness plans, but I would like to solicit your opinion on which of the plans would be most suitable for my event.

Thank you for your assistance.

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Best strength plan using dumbbell s not barbells?

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I am testing for the German Arm Forces Proficiency Badge on 24-25 Feb. 2018 (roughly 7 weeks away). I have never taken this fitness test and I was wondering what plan or combination of plans from MTI that you would suggest me to do.

I am a 2LT in the Army National Guard, so I have to get the highest score and get the gold badge.

Thanks in advance.

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The post Q&A 2.8.18 appeared first on Mountain Tactical Institute.

Military

Medal Of Honor Recipients To Be Honored At Super Bowl LII, seahawks.com
Donald Trump Puts China and Russia First, War is Boring
The U.S. Army’s Bradley Fighting Vehicle Might Get Even Bigger, War is Boring
How America Could Accidentally Push Russia into a Nuclear War, The National Interest
MWI PODCAST: TECHNOLOGY AND THE FUTURE OF WARFARE, Modern War Institute
U.S. To Sell Naval Missiles to Finland for the First Time, Defense News
Precision kits will help Army artillery rounds hit targets without GPS, Marine Times
USAF assembles new team to explore EW across electromagnetic spectrum, Airforce Technology

Homeland Security / First Responder / Wildland Fire

Texas smugglers say Trump’s border wall wouldn’t stop immigrants, drugs from pouring across the border, Homeland Security News Wire
Wildfire in Chatham Islands burns thousands of acres, Wildfire Today
Judge Acquits New York Officer of Police Brutality, Officer.com
20 FIREFIGHTERS TREATED FOR CHEMICAL EXPOSURE IN CRANSTON, RI, Fire Fighter Close Calls
Fort Worth Police Change Procedures After Viral Video, Officer.com
More details emerge in shooting that killed Colo. deputy, Policeone.com

Mountain

Why Even Sunscreen Users Get Burned on Ski Trips, Men’s Journal
Tested: Black Diamond’s Momentum Climbing Shoes, Outside Magazine
First Freeride World Qualifier to Take Place in the Middle East, Powder Magazine
Rock and Ice: Improve Your Pinch Strength, TrainingBeta
WILL GADD UNLEASHED, Black Diamond
Meet the First Guy to Chuck a Bomb at an Avalanche Hazard, Adventure Journal
REFLECTING ON WARREN MILLER: SKI FILMMAKER ICON, Backcountry Magazine
What you need to know about the Winter Olympics, Freeskier

Fitness/Nutrition/Wellness

Why The Patriots Always Come Back, The Ringer
Got High Blood Pressure? Try the Sauna, Men’s Journal
Skeptical About Meditation? Read this and You Won’t Be, Men’s Journal
8 Foods to Calm a Weak Stomach, Outside Magazine
The Best Energy Bars, According to You, Outside Magazine
Can I Train Both Powerlifting And Olympic Weightlifting? Breaking Muscle
Crash Diets and Heart Function, Science Daily
Aerobic Exercise May Mildly Delay, Slightly Improve Alzheimer’s Symptoms, Science Daily
Sleep your way to optimal performance in just 7 days, robbwolf.com
Cell phone radiation study finds more questions than answers, cnn.com

The post Arete 2.8.18 appeared first on Mountain Tactical Institute.

By Rob Shaul

Bouncing back from unforeseen injury, setback or tragedy is the Hollywood definition of Resilience.

Less celebrated is the day-to-day grit needed to keep at the grindstone, in the face of distraction, self doubt, spiritual uncertainty, lack of recognition and always threatening discontent.

Maintenance work like this isn’t sexy. Work on the fundamentals isn’t exciting. Movies aren’t made about the grinders in the trenches shoring up the walls and pumping out the water.

But this day-after-day maintenance work brings with it a thousand small failures and set backs, and with each the opportunity to build the habit of dusting yourself off, hopping back on the horse, and giving it another go.

Certainly we need the capacity to bounce back from the major setbacks, failures and tragedies. But this capacity must be built by steadfast day-to-day maintenance when no one is watching.

Resilience after unforeseen, external setbacks is hard. Rebuilding after a hurricane, starting from zero again after injury – these are events that “happen” to us often through no fault of our own.

The singular benefit of an externally-caused setback is we aren’t to blame. Our attention and energy can turn immediately to starting over. Often others are there happy to help and root for our success.

Self-imposed setbacks or unforgivable personal failures are a different animal.

Infidelity which leads to divorce, career incompetence which leads to job termination, lazy lack of preparation which leads to non-selection, nasty hubris which leads to business failure …. these setbacks can’t be blamed on fate or randomness or enemies. Before starting to rebuild we have to understand, and own, what happened.

This is not easy.

The endless loop of denials, blaming others, and “if only’s” are an instant obstacle to clear-eyed reflection, deconstruction, and ultimately understanding the big and small of our failure.

Next comes paying the deserved penance, asking forgiveness from those we’ve hurt, and hardest of all, forgiving ourselves.

All this takes unavoidable time and hard effort digging around in the scary, dark spaces of our character.

Only after owning it, doing our penance, exposing and understanding the deepest roots of our failure – only then can be begin to rebuild.

Even then, rebuilding when we are to blame is lonely toil.

Instead of cheering us on, others who’ve watched judge us, doubt our intention, hope we fail.

This is all too much for most. Too humiliating. Too revealing. Too much ownership.

Comments/Feedback?
Email rob@mtntactical.com

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

By Rob Shaul

Early in my coaching career – even before I opened up my own gym, I purchased a copy of Gray Cook’s “Athletic Body in Balance” and began self-educating in the tangental fitness field of movement and mobility.

Around 2011 I completed a week-long mentorship/course at Athlete’s Performance (no Exos) in LA, where I was introduced to Cook’s Functional Movement Screen. The Athletes’ Performance coaches were FMS kool-aid drinkers and loved foam rolling and supplements.

Mark Verstegen of EXOS, formerly Athletes’ Performance, is the coach who developed the ideas of “prehab” and “rehab” before and after training sessions. The FMS aligned nicely with his theory in general on the links between mobility and durability, and more specifically in the need to take the time and attention for foam rolling, patterning exercises, mobility exercises, etc.

In 2012 I attended a 2-day FMS course in Phoenix. Cook himself was there, and explained the theory behind the screen and described a Marine Corps OCS study of over 800 candidates which he said proved the FMS score of <14 was a science-based predictor of durability and injury potential.

I was convinced, purchased a couple of the FMS testing kits and upon return to Wyoming, quickly tested all my athletes, and began deploying the geeky, FMS corrective exercises.

While we were deploying the FMS and Cook’s predictive exercises, I saw the screen and theory behind it continue to gain authority and wide-spread use in the team sport, personal training and tactical strength and conditioning worlds. Kelly Starrett exploded in the CrossFit world with his mobility WOD, and I even drove to Vegas to attend one of his courses.

We continued to deploy the FMS, and patterning exercises for a couple years at least, and those MTI vets reading this will recognize patterning exercises such as the “squat to stand”, “toe touch complex” and others from our programming back then. We also included some extensive foam rolling, limited “trigger point work”, stabilizer strength exercises (Jane Fonda), and other work in the “prehab” and “rehab” veins.

But, after all this effort, I started having doubts.

MTI’s FMS Experience

First, anecdotally, it seemed the athletes who scored best on the FMS were also the most delicate.

At its foundation, the Functional Movement Screen assesses movement in space – and better athletes simply move better. So the best natural athletes, naturally score best on the FMS.

But these natural athletes are also the most “delicate” in my experience.

One of the reasons good natural athletes can move better is they are in more tune with their bodies. I found this meant that every little ding and strain was amplified, and as a result, these athletes were injury prone. What I considered a little bump or bruise would sideline them from training, or result in a modified session.

I found the average natural athletes, the “grinders” to be the most durable. They could take a ding and just keep on grinding – but didn’t score nearly as well on the FMS.

Also, I found a disconnect between a good FMS score and fitness. I understand the FMS is not a fitness test, but I still thought this was instructive.  Yoga instructors did awesome on the FMS, for example, but were not strong, lacked good work capacity, etc. on the fitness side.

In terms of Cook’s corrective exercises, I found with attentive coaching and lots of practice, athletes could see moderate corrective exercise improvement. However, under load, or during actual movement, the old moving patterns immediately returned. The work and learning from these corrective exercises did not transfer to the real thing – or outside the gym.

The patterning and mobility exercises designed to improve FMS scores were dead ends.

What Research Says

Following up on what I was observing in the gym and my growing doubts, I went back and took a closer look at the Marine Corps OCS study (1) Cook had highlighted during his FMS course.

A total of 874 Marine Officer Candidates had an FMS performed during medical in-processing. The mean FMS composite score among all candidates was 16.6 plus or minus 1.7. Approximately 10% of the candidates had an FMS score of <14. Injury was tracked during OCS, and the study found that an FMS score <14 had a 95% confidence level of predicting injuries during training.

However, the candidates who scored <14 on the FMS were also relatively unfit. 79.8% of the candidates with an FMS score <14 had initial USMC PFT scores <280 (out of 300), whereas just 6.6% of the candidates in the group with fitness scores >280 scored less than 14 on the FMS.

A closer look reveals that incoming fitness was a far greater predictor or durability than the FMS score.

I’ll repeat, fitness was a far greater predictor of durability than mobility.

Other FMS studies have found differing results:

• A famous 2007 study (2) of professional football players by one NFL team found that a FMS composite score <14 was a reliable predictor of injury during the course of the season and today the FMS is administered to all the rookies at the NFL combine.
• A 2015 study (3) of 160 collegiate athletes found that a FMS composite score <14, combined with a prior injury history had a 15 times greater chance of injury than an athlete with a FMS composite score >15, and no past history of injury.
  However, a low FMS composite FMS score alone, <14, alone, was not a statistically significant predictor of injury.
• A 2016 study (4) of 167 injury-free college basketball, football, volleyball, cross country, track and field, swimming/diving, soccer, golf, and tennis athletes deployed the Functional Movement Screen (FMS) during a pre-sport examination with the goal of assessing the FMS’s effectiveness at predicting injury.The measure of “injury” was a non-contact or overuse injury which required intervention from the athletic trainer during a sport season. Results found that the FMS composite score (14/21 or less) “was not different between those injured and those not.” Also, “there was no association between FMS movement pattern asymmetry and injury.” Of the 7 different tests in the FMS, only the Lunge was associated with injury, “those scoring 2 were less likely to have an injury as those who scored 3.
• Finally, a 2017 Study (5) deployed pre-competition FMS on 257 Division II Collegiate athletes. Based on the FMS scores a <15 Composite score was used as the cutoff. “The overall prognostic accuracy of the FMS offered a slightly better than 50/50 chance of correctly classifying those most at risk for injury. As such, the FMS did not provide discriminatory prediction of musculoskeletal injury, overall injury, or severe injury in National Collegiate Athletic Association Division II athletes. Using the identified optimal cut score produced inadequate validity, regardless of the injury definition. We recommend using the FMS to assess movement quality rather than as a standalone injury-prediction tool until additional research suggests otherwise.”

So, with all the conflicting research on the FMS, plus the several studies which have found that the FMS does not predict durability, why all the continued attention and use of the FMS, and further the emphasis of the mobility and patterning-driven exercises and equipment?

The Answer….

Marketing and the promise of a quick fix.

Cook has proven to be a master marketer and has sold thousands of his $200, plastic FMS kits (I bought two), courses, and books. On the more general “prehab”, “rehab” and mobility sides, Starrett and others have helped develop a whole new market in the fitness, diet and wellness industry.

Few of these theories and exercises are simple, like good old front squats. Many are technically complicated and require extensive coaching. This is key. The “mobility” industry requires coaching, special equipment and lots and lots of practice. It’s a “sticky” product for those selling it.

There’s a true cost to this over-emphasis on mobility and movement, however. A cost to athlete durability.

What I’ve found with my athletes, and has been proven by research, is that mission-direct fitness is by far the greatest “armor” for mountain and tactical athletes against injury.

In general, I’m not against athletes getting massages, getting trigger point therapy, dry needling session, yoga, doing mobility work, etc. and despite my doubts about it’s effectiveness, I know that the stuff makes them feel good – at least in the short term. When asked my opinion of this stuff, I’ll answer, “if it’s working for you, keep doing it.”

The problem lays in time spent doing this stuff, which should be spent training mission-direct fitness. In this way, the FMS and the emphasis on mobility/patterning and industry-wide adoption have become a tyranny.

Athletes, especially military special forces with Exos-contracted coaches in garrison, and not familiar with my programming, will question MTI’s warm ups …. which will often have them completing a barbell complex, back squats, box jumps etc. right out of the gate. They’ll ask about “prehab” work and “rehab” cool downs.

I’ll answer that they are free to do that stuff on their own, after the training session, but I’ve only got them for 60 minutes or so and that time is best spent getting fit.

“What about a gentle warm up,” they’ll ask? “Prehab?”

“Do you get to warm up during the real thing?,” I’ll counter. “Before you hop out of the Humvee, our helicopter, or fire truck or squad car?”

I understand I’m a contrarian when it comes to this FMS and mobility/patterning stuff. Despite the shaky research, this stuff has become an established part of the fitness industry and entire businesses and careers are built on it’s continued use.

But I’m not a believer.

References

1. OCS Study: 2011 https://www.ncbi.nlm.nih.gov/pubmed/21606876
2. 2007 NFL Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953296/
3. 2015 Study of 160 Collegiate Athletes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325284/
4. https://journals.humankinetics.com/doi/abs/10.1123/jsr.2013-0141
5. https://www.ncbi.nlm.nih.gov/pubmed/29251533

You Might Also Like MTI’s Athena Study (Redefining Knee Injury Prevention Training for Adolescent Female Athletes)

The post The Tyranny of the FMS appeared first on Mountain Tactical Institute.

KUDOS ON THE 30 MINUTES PER DAY DRYLAND SKIING TRAINING PLAN

“Just have to say, I started to dread Quadzilla complexes as I progressed in the Dryland Ski training, but holy shiitakes! I have never felt so strong on the mountain! You really helped elevate my skiing experience and I’ve been telling everyone I know who enjoys skiing about this program. Now I embrace the Quadzillas!  My husband has been using your programs for years and finally convinced me last year to start. Not going to lie, I was intimidated at first even with some CrossFit experience, but I’m so glad I started because I haven’t been able to experience such improvement in strength and endurance that carries over so well in my every day life and outdoor adventures. He’s happy too, since it’s a rare occasion when I admit he’s right.   Thanks again for your awesome customer service, recommendations and all the work you guys do!! ”

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What program do you recommend when it comes to preparing for a week long heli ski trip.

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I’m looking to be joining the army and heading to Rasp in about 34 months, Im trying to figure out which programs I should be starting with and which to progress to in order to get to highest level of fitness possible before my selection. I’m currently doing the couch to 5k plan to build my running endurance and give myself a base for future running training. I purchased your bodyweight foundation plan to begin with and get my fitness to a level where I can complete the more advanced plans, so my question is what plans should I be completing in order to get to my goal?

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I am wanting to get back in to shape. I am 37yo, I am 6ft tall and weigh 265. I am looking to get in to BJJ but I am also am just wanting to get into good overall shape, specifically to drop weight, increase strength, and endurance. I also love backpacking and hiking. Appreciate your help and time. Thank you.

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Your workouts involving lower back strength really helped after my injury. I work in the EP (Executive Protection) world, and we literally travel and work in every environment you can think of. We actually hit all seven continents this past year, and the company I work for has operated in over 150 countries. I was wondering if you all would be willing to make a packet for that type of work, or if you already have it please point me in the right direction. As far as water goes, we do not operate in it much, but when we have to, we have to be ready for it Everything else, whether jungle, mountain, desert, etc., the environment may change day to day. Thanks for the time and help.

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Which plan would you recommend for an approximate 30 minute workout window with pull up bar only. I initially thought of the pull up pushup progression but it recommended only doing it twice back to back, and I’m looking for more of a regular routine I can do longer term. Thanks

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Hi id like to ask something I am planning to go to greek buds and I am thinking of purchasing your pirate packet but I have to report to buds just 4 weeks before the training ends what should I do ?

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I am 46 and have a partially torn left shoulder rotator cuff. Dr. Said 30-40% tear. He advised me not to do pullups and lift any heavy weights using my arms. I need to get back into shape so I can retire from my agency and apply for another LE agency that’s very physically demanding. Lots of running and calisthenics. Which program would best fit my situation? I have purchased a program from you before but it no longer fits my current situation. Thank you for your time.

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Im a active duty Navy and I have a couple of questions for you. My first is I noticed that a lot of your training has Olympic Lifts. I have never learned how to properly do some of these exercises. Can I switch them out with kettlebells or do you have programs that do not have the Olympic lifts. My second question involves the Spartan Beast program. I am signed up for one in September, when do you recommend completing the program? Thank you.

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Our gym is in our unfinished basement and is pretty well stocked. We have two squat racks with pull up bars, dip attachment, flat bench, incline bench, 35# and 45# bars, 15# and 25# med balls, 60# sandbag, step-up boxes 20″, 24″ box, dumbbells (5#-55#), kettlebells multiple weights, treadmill, aerodyne, rower, lots of plates (2.5#-45#), GHD. I think thats most of it. No hang board or climbing wall

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I am an 18 year old going into the Navy to be a rescue swimmer. If I were to start a program which one should I do? More on the general Navy PST side or maybe the Coast Guard Rescue Swimmer program. I’ve been a swimmer all my life and it’s always a big part of my workout. I also do a lot of crossfit but i want a more focused plan to get me conditioned for Rescue Swimmer, Thank you.

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I recently got out of the Army as an infantryman and looking to go into the Air force for TACP. My question was about a work capacity/endurance training plan. I want to find a plan that focus on work capacity and endurance without sacrificing barbell/Bodyweight Strength. I was looking at a few plans, such as “Valor” and “Ultimate Work capacity 1.” I would like the plan to incorporate rucking and strength as well. What are your suggestions for the correct plan to include all of that?

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I am considering a new training plan and last year purchased two of the plans and enjoyed them.

My one concern is the last program I purchased took me longer than the prescribed time to complete and when nearing the end I lost access to the plans I had purchased.

If I purchase the big game training plan I am considering is there a way to download the plan so that if it takes longer than advised I won’t lose what I paid for?

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I’m a PL with 5-7 CAV at Ft. Stewart, GA and I’m interested in subscribing to the Grunt PT plan since I am heading to Korea soon. I’d like to try the PT plan out for myself and then potentially implement it as the Platoon PT plan after testing it. How do I subscribe to the Grunt PT programming? I noticed there is no link to add to cart or anything on the page.

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I’ve enlisted as with an 11B Option 40 Contract, and I am schedule to leave in early August. What series of programming would you recommend for me to complete before I head out to OSUT?

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I am a member in a leadership role on the Northern CERT team for the Alabama Department of Corrections. I have looked at your SWAT/SRT programs and they are for the most part what we need as a training program. My only question is how would you make those programs different to be tailored to what we do. We need to be a bit bigger and stronger than your average SWAT guys because we are in alot closer quarters and unless it’s a full out riot we only go in with our less than lethal gear. What I’m getting at is that we are alot more hands on and rely on our physical strength individually and as a team to get alot of the job done. But we also need the stamina and endurance work just like the SWAT/SRT guys do. There are times when we will be in full gear and working for more than 24 hours. Not the most ideal situations but that’s what we do. We are pretty much full time as of now and our whole team is wanting to take everything to another level. Thank you for your time.

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The post Q&A 3.1.18 appeared first on Mountain Tactical Institute.

Military

Facing fitness crisis, Army leaders look to change culture, BlueRidgeNow.com
CYBER TALENT WANTED: Military, Intelligence Community Strive to Retain Cyber Workforces, National Defense
Why Military Mobility Should Be on Top of the Agenda, Real Clear Defense
Getting American Power Back in the Field, War Room
Should I Stay or Should I Go Now? Options for the U.S. Presence in Syria, Real Clear Defense
We’ve Lost the Opening Info Battle against Russia; Let’s Not Lose the War, Defense One
The False Assumptions Fueling America’s Endless War, Small Wars Journal
SPIKE IN AFRICAN TERRORISM HIGHLIGHTS THE IMPORTANCE OF JIHADIST INNOVATION, War on the Rocks
Things are No Better in Afghanistan, Real Clear Defense
SHOCK OF THE MUNDANE: THE DANGEROUS DIFFUSION OF BASIC INFANTRY TACTICS, War on the Rocks
The US Military’s Big Problem: An Addiction to Special Forces, The National Interest
Options for the US Presence in Syria, Real Clear Defense
Non Fiction Book Review: Claiming the Title of United States Marine, NY Times
What We Know About Shadowy Russian Mercenary Firm Behind Attack on U.S. Troops in Syria, Small Wars Journal

Homeland Security/Wildland/First Responder

The “right-wing terrorist threat” in U.K. more significant, challenging than the public realizes: U.K.’s counterterrorism chief, Homeland Security Newswire
U.S. seeks to boost domestic production of 35 critical minerals, Homeland Security Newswire
Investigation ends in cop getting hit by car, other LEOs struck by lightning, Police One
Limit the Active Shooter Target Pool, Officer.com
Sheepdog Survival Fund Provides LEOs Free Access to Training and Equipment, Police Mag
Pennsylvania Corrections Officer Dies Following Attack by Inmate, Officer.com
Little One Behind the Badge, LE Today
Watertown NY Firefighters Injured, Firefighter Close Calls
Inadequate sleep can help explain high rates of suicide and cardiac events among firefighters, Wildfire Today
Former Nebraska Trooper Charged with Homicide after Pursuit Crash, Police Mag

Moutain

The U.S. Women’s Cross-Country Gold Is a Huge Deal, Outside Magazine
Top 5 Fear of Falling Articles, Training Beta
Czech Snowboarder Makes Olympic History with Gold in Skiing and Snowboarding, Powder Magazine
New Study Focuses on the ‘Why’ Behind Decisions Made in the Backcountry, Powder Magazine
Dry Winters Cost US Ski Industry $1 Billion, Outside
A Guide to Dirtbag Life Hacks, Adventure Journal
New IKON Pass: 1 Pass, 26 Ski Resorts, Including Jackson Hole
A 7-Year Old’s Quest to Boulder V6, Climbing Mag
2018 Ski Brand Ratings, Freeskier
Yellowstone Elk Migration, Bowhunter.net
How To Drop Cliffs on Skis, Unofficial Networks
Mountain Biking: Stop F$#2cking Up Our Trails, Outside
N. Carolinas Trad Climbing Heaven, Outdoor Research
Battle of the Ski Passes: Ikon vs. Epic, Outside

Fitness/Nutrition/Wellness

How Athletes Train Their Minds for the Olympics, Outside Magazine
Don’t Let Your Fitness Become A Second Job, Breaking Muscle
Low Magnesium Levels Make Vitamin D Ineffective, Science Daily
Why Fitness Trackers Should Measure Your Breath Rate, Outside Magazine
Could Sugar Chains Be the Answer to Bone Growth in Osteoporosis? Science Daily
Elite Athletes Have Some Strange Eating Habits, Outside Magazine
10 Basic Human Skills the Younger Generation Isn’t Learning, Marks Daily Apple
PODCAST: The Complete Guide To Fasting Robbwolf.com
7 Crazy Things Testosterone Does to your Body, Muscle & Fitness
10 Carbs Nutritionists Love, Men’s Fitness

The post Arete 3.1.18 appeared first on Mountain Tactical Institute.

By Rob Shaul

BLUF

We conducted a mini-study comparing three exercise protocols to improve overhead squat mobility. Exercise Protocols:

1. Patterning Only Exercises
2. Flexibility Only Exercises (stretching)
3. Combo – Patterning and Flexibility Exercises

Several athletes demonstrated improved overhead squat mobility over the course of the 6-week cycle, however, no exercise protocol stood out as providing better results.

Background

Much attention and emphasis has been placed on proper movement and mobility in the past decade to include the development of an entire “mobility industry” as a subset of the fitness industry.

Improved mobility has been identified by some as a measure of durability, and by others as a key component of athletic performance and strength development potential.

Within the mobility world, there are two general theories as to why athletes can have poor mobility:

1. Patterning

This theory argues the major impediment to proper mobility is central nervous system related. Athletes have forgotten how to properly fire and sequence muscles – primarily in the midsection and trunk, and this forgotten ability leads to mobility issues. The prescribed fix is to re-teach the athlete the proper muscle “patterning” via specific exercises which force the athlete to “turn on” midsection/core truck muscles and practice mobility patterns.

In general, this theory argues that the sitting we in the western world do at work, school, in the car, at meals, etc. is the primary cause of this forgotten patterning. Proponents of this theory often point to toddlers and older people in third world countries who in general have good mobility patterns as evidence that sitting has inhibited our movement. 

2. Flexibility

This theory argues the major impediment to proper mobility is flexibility related. Tight lower backs, hips, hamstrings, shoulders, upper backs, etc. are the main inhibitor of proper movement and mobility. The prescribed fix is stretching.

At MTI we’ve deployed both types of exercises, but until this mini-study, have never completed a focused study comparing their effectiveness based on a mobility assessment.

Study Design & Deployment

We chose the Functional Movement Screen Overhead Squat for our mobility assessment but developed our own scoring scale.

The FMS Overhead Squat was chosen as our mobility assessment because it assesses ankle, knee, hip and shoulder mobility at once.

Athletes were directed to place a piece of PVC on top of their heads, and their hands were adjusted to achieve a 90-degree angle at the elbow.

Athletes performed the assessment in their stocking feet. Feet were adjusted to be slightly wider than shoulder width, with toes pointed straight ahead.

Athletes were then instructed to push the PVC up overhead to elbow lockout, and then slightly back behind the head.

Then, drop into a squat position with the thighs at or slightly below parallel. Proper mobility was achieved if at the bottom of the squat the overhead PVC was centered over the hips.

Athletes first tried with their feet flat on a bare floor. If unsuccessful, they tried with their heels elevated on 5-Pound Plastic Bumper Plates.

If unsuccessful, they next tried with heels elevated on 10-pound Rubber Bumper Plates.

If unsuccessful, they next tried with heels elevated on 15-pound Rubber Bumper Plates. If unsuccessful here, the athlete received a score of “zero”.

The scoring chart below. Click the video clip for an example of our mobility assessment.

For 15 minutes, two times per week, over the course of a 6-week strength cycle, the athletes in each group completed a circuit of specific exercises: After the assessment, the athletes were broken into three groups: Patterning Only, Flexibility Only, and “Combo.”

Patterning Only Group

5x Band Distracted Reverse Lunges

5x Squat To Stand

5x Floor Slide

Flexibility Only Group

Hip Flexor + Instep Stretch + Pigeon Stretch

5x Shoulder Dislocate with PVC

Lat + Pec Stretch

Combo Group

Hip Flexor + Instep Stretch + Pigeon Stretch

5x Shoulder Dislocate with PVC

5x Squat To Stand

5x Floor Slide

Pre, Mid, and Post Cycle, athletes were assessed for mobility using the assessment described above.

Results/Discussion

Nine athletes, total, participated for the duration of the 6-week cycle, three in each group. Results are below:

There were three outliers: Tyler in the Flexibility Group actually got worse and dropped from a C to a D grade.Six of the athletes in the study improved their mobility by one grade, based on our assessment, over the course of the 6-week cycle.

Monique, in the Patterning Group, improved two grades, from D to B. And Cristina, from the Combo Group, stayed at the same grade.

Eliminate these outliers, and two athletes in each group improved their mobility by one grade over the course of the 6 week cycle.

The goal of the study was to identify which exercise prescription, patterning only, flexibility only, or a combo of patterning and flexibility exercises, performed best to improve mobility. The results were inconclusive.

Next Steps?

Inconclusive results from this study don’t provide an obvious path forward. Regardless, here are some initial thoughts:

→ Re-complete the study but chose different patterning and flexibility exercises. With the exception of one exercise, all of the exercises chosen for this study came from MTI’s existing exercise menu. It could be there are simply better patterning and mobility exercises to try.

→ Move from studying the best way to improve mobility, to studying the link between mobility and durability, specifically, comparing mobility to fitness in terms of the most effect on durability.

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

You Might Also Like MTI’s “Geek Cycle” Researching Female Set/Rep Schemes, Best Way To Improve Mobility, Campus Board Progressions

The post Mini Study: Inconclusive Results on the Best Way to Improve Mobility…. Patterning vs. Flexibility vs. Combo appeared first on Mountain Tactical Institute.

By Colonel Ben Higginbotham

Over the President’s Day Weekend, Mountain Tactical Institute (MTI) hosted its second Scrum in Jackson.  Like the first Scrum, it was no “normal” conference. 

A normal conference typically involves speakers, courses, trade shows, and artificial “mingling” times. Shallowness and superficiality mark group sessions and personal interactions alike. Speakers tend to hold back or seek political correctness and their presentations often lack practical applicability. The circumstances generally compel attendees to posture and preen.  As a result, “normal” conference takeaways frequently disappoint.

An MTI Scrum, by contrast, brings together a select group of mountain and tactical athletes, outdoor educators, and industry professionals in an intimate setting for two and a half days of deep thinking, problem identification, question storming, and turbo-powered networking. Attendance is limited, with a tough cut from a pool of highly-qualified applicants. Attendees get their hands dirty, participating and presenting, and live in close, austere quarters. They leave, it is hoped, physically and mentally drained, but also invigorated, with new personal relationships across the MTI community.

This Scrum focused on two deep topics – Quiet Professionalism and Resilience.

I led the discussions on Resilience, but over the course of the weekend, I also took pages of notes based on what our peers in this community had to say.  Looking back at my notes, five key takeaways stand out.

1. MTI’s “community” is broad and deep. 

MTI’s Scrums continue to draw participants who reflect the broadness and depth of a real community that has emerged under the MTI “umbrella.” Doing quick “napkin math” showed that this Scrum’s nine participants brought more than 120 years of collective experience in “the community.”  The participants included two Army officers, two Marines, a foreign Army officer, a former Navy Sailor, another former Soldier, a Sheriff’s Deputy, a Fire Captain and a fireman, a former outdoor educator, and a nutritionist from a major sports nutrition company. Their numbers were augmented at one time or another by a long-serving mountain guide and a former Army officer. This breadth of experience gives a wealth of experiences from which to draw while tackling tough issues – and the potential for deep, meaningful networking outside one’s immediate organization.

2. There are many parallels across the MTI “community.” 

It is clear that there are some unique parallels across the MTI community, even given the differences between some of the “tribes” in the MTI community.  The professional day-to-day experiences of a Sheriff’s Deputy from northern Washington state differ significantly from those of a Fire Captain from Houston, and even more so from an Australian Army officer. However, what each has to say about the resilience challenges they face, or about the values that quiet professionals display in their organization or community presents striking similarities. As a result, there’s a lot these participants from disparate backgrounds learn from how each other’s organization faces those challenges, or how particular values are rewarded and promoted.

3. The Scrum isn’t a walk in the park. 

There is no passive participation at a Scrum. Participants completed assigned reading and responded to deep, reflective questions before ever showing up in Jackson. Each day started with a run in the snow and included a gym session that was equal parts training and instruction. The group shared meals – which served as additional discussion sessions – and slept in a common space on cots. To kick the event off, each participant spent time on the hot seat for a deep interview, led by Rob, that included deep questions from their peers. Facilitators immediately challenged superficial answers, both during the interviews and during the subsequent workshop sessions. Participants and facilitators alike raised hard, deep questions, and – ideally – left with new questions and perspectives that shaped their thinking and action after the Scrum. 

4. Quiet professionalism

One of our areas of focus for this Scrum – is a trait that is shared across the MTI community. Values that proved to underpin participants’ quiet professionalism included honor, discipline, the pursuit of continuous improvement, courage, and service. What’s more, participants expressed similar motivations behind their day to day actions, including a desire for good health, wanting happy families and relationships, a common need for work they loved, longing for financial security, and the desire to live in a place they love (in terms of both geography and community).

5. Resilience

Our other focus area for this Scrum – proved to be a topic with deep relevance across the community. As participants talked candidly about challenges to personal resilience that they’d faced, it became obvious that the members of MTI’s community share about a dozen and a half challenges that are guaranteed. Those challenges include injury, illness, the loss/death of friends and colleagues, financial challenges, failure to achieve personal or professional goals, and unpredictability or the unknown (to name a few) – challenges that are guaranteed regardless of profession.  It also became obvious that – regardless of which “tribe” a participant came from – the long-serving and resilient members of the different tribes shared the same qualities and attributes (something we called “silverback traits”). By capturing these, we were able to develop a menu of resilience practices with application across our community – something we’ll polish and look to publish in coming weeks. We also developed the framework for a basic personal assessment tool that our community’s members can use to spot-check their own resilience – something we’ll also look to refine and publish as it matures.

These takeaways might give the impression that the Scrum is a magical “mountaintop” experience. That would be a step too far. Participants from the two Scrums have provided candid feedback on content and processes alike, and there’s ample room to improve.  While genuine insight emerges as a result of the Scrum construct, we are – admittedly – still learning how to leverage those insights, how to sustain and deepen the relationships that form during the Scrums, and how to get the best bang for the buck. Rob has some tough decisions ahead about whether to continue and how to evolve the Scrums. I’ll recommend that he does continue and that we continue to work to optimize the Scrum as a unique forum for the MTI community. Moreover, I’ll continue to recommend that deep-thinking MTI community members fight to get to a future Scrum and join the growing community that the Scrums have built.

You Might Also Like  What Does It Mean to be a Quiet Professional 

The post 5 Key Takeaways from MTI’s Scrum, February 2018 appeared first on Mountain Tactical Institute.

Military

Al-Qaeda’s Resurrection, Council of Foreign Relations
Army, Marines Train for “Massive Fight” in Megacities, Small Wars Journal
German National Captured fighting for Taliban’s “Red Unit,” Long War Journal
The Military Needs Reform, Not a Raise, War On The Rocks
Where Are The Female Marines?, Marine Times
Weapons of Automated Destruction and the Moral Duty to Protect Warfighters, Small Wars Journal
The Moments That Make a War, Modern War Institute
Stop Pretending America and Turkey are Allies, The National Interest
Armed Drones Changing Warfare Faster Than Anticipated, Hoover Institute
War Books: Defense Industry and the Silicon Valley Way of Innovation, Modern War Institute
When “Made-in-the-USA” isn’t “Afghan-good-Enough,” Real Clear Defense
American Soldiers Will Dominate the Battlefield with This New Tech, The National Interest
Air Force Tries to Create Warrior Culture in Space, Spacenews
Nearly 3/4 of US Youth Ineligible To Serve in US Military, In Homeland Security

Homeland Security / First Responder / Wildland Fire

Ecoterrorist Suspected in Acid Attack on German Energy Executive, Homeland Security News
Not All Returning Jihadi Brides are Dangerous, Rand Corp.
Fire in Laramie Destroys 9 Structures, Wildfire Today
Texas LEO Commits Suicide, Police One
Wildfire Problem to Increase, Wildfire Today
Police Felt “Hunted” in Clash That Killed Officer, Police Mag
NC Officer Killed in Crash en route to Assist in Pursuit, Police One
Shooting Fundamentals, Officer.com
Woman, Firefighter Fall From Ladder During Rescue, Firefighter Close Calls
Video: NYPD Commissioner Reaches Out to Struggling Officers After 3 Suicides in 2 Months, Police Mag.
How the Dallas SWAT team cornered and killed the July 7 police shooter, Dallas Morning News

Mountain

2 Die in Mt Bachelor Tree Wells the Same Day, Gearjunkie
Get a Degree in Gear at Utah State, Outside
At 73, Will Steger to Tackle His Longest Solo Expedition, Gearjunkie.com
How to Make a Fishing Film, Gearjunkie
2018 Adventurers of the Year, National Geographic
Full Pass Details on the New Ikon Pass, Unofficial Networks
Why Finger Pulp, Not Tendon Strength, Makes for Better Crimping, Climbing Mag
Dramatic Video Shows The Race To Rescue Survivors After An Avalanche @ Squaw Valley, Unofficial Networks
Uphill Skiing is Putting New Hampshire on the Map, Powder

Gear

Our Favorite Women-Led Gear Companies, Outside
20-Year-Old Sues Dick’s, Walmart Over Age Restriction on Guns, Gearjunkie.com
Did a Ski Boot Company just Perfect the Hiking Boot?, Gear Patrol
The Best Songwriting Apps, Wired.com
U.S. Army Awards 3M Additional $34 Million for Helmets of the Future, Soldier Systems

Fitness/Nutrition

Are Ketone Drinks the new Super Fuel? Outside
Scientists Find Power Switch for Muscles, Science Daily
6 Older Studies That Got No Love but Should Have, Marks Daily Apple
The Incredibly Simple Fix for The Common Runner’s Injury, Plantar Fasciitis, Men’s Health
New Microfluidic Devices Help Athletes, Science Daily
Why Are Japanese Marathoners So Good? Outside
PODCAST: Nutrition and Obstacle Racing, Robbwolf.com

The post Arete 3.8.18 appeared first on Mountain Tactical Institute.

KUDOS ON THE BIG 24 STRENGTH TRAINING PLAN

QUESTION

I am 22 year old female recently returned from a deployment and have been looking into some new programming. Mtn Tactical was highly suggested by some of my NSOC friends. I was looking into some programming that would help me build strength in my main compound lifts, as I hope to start competing in powerlifting meets. I noticed none of your programs included deadlifting, and I was curious why that was? Also, which program would you suggest? Thanks!

ANSWER

QUESTION

I first and foremost want to thank you for your contributions to my fitness and success in the mountains, as an 18D SF Medic in  7th Special Forces Group, and while I was deployed. As I already stated I am both a mountain and tactical athlete. I have been heavily influenced by the writings of Mark Twight and Steve House on the concepts of training and mountaineering. After I got out of the Army I travelled the globe taking mountaineering courses and pursued wilderness medicine. Currently I still work in the roles of an SME on Med for Military and Civilian, Commercial Fish in AK and travel about pursuing mountain sports of several disciplines such as rock climbing, skiing, mountaineering, kayaking, mountain biking as well as bushcraft/survival and obstacle races for entertainment.

I started functional fitness type workouts somewhere in the 2001 timeframe when I discovered kettlebells, that moved to CrossFit but I left that as it became the “sport of fitness” instead of training people to do things outside, through gym work. I avoid programming gym work to be good at gym work. I had similar complications with some of the programming I did with SOFLETE, it was very good and I got stronger however it was also gym centric.

Mark Twight wrote an article called “No free lunch” it describes my issue perfectly. You cannot CrossFit to mountain fitness such as a 20 hours plus strait push in the Alpine. Same with Combat, you need to train outside in the appropriate medium as well as become strong in the gym. Duration under specific load as well is an issue I have had with other programs. The barbell, kettlebell, dumbbell, sandbag get ups, step ups, loaded running, rucking, long slow distance with complimentary auxiliary work ect. that MTI provides is an excellent balance of the complex needs required by mountain and tactical athletes. I’m a huge fan of your work and keep it up.

I’m currently debating ordering the Greek Hero Series as I have already done Hector. Before that I did the Big 24, then Hector, then Operator Ugly train up, now I am as well considering RAT 6 followed by doing the Greek Hero series.

I ruptured cervical discs back in April so I have been heavy on trying to get my strength back which is why I’m focused on that. I think maybe one more strength cycle and then return to the Greek Hero series might be what I am looking for.

ANSWER

Thanks for the note.

QUESTION

ANSWER

QUESTION

I am training for SFAS and was interested in your Ruck-Based Selection program. I will not be leaving for about 20 weeks though, and noticed this course is only 8 weeks long. To give you my fitness background I am prior service Army but the majority of my training over the past year has been powerlifting with sporadic running and rucking thrown in. What training plan(s) would you recommend for me? I am willing to put in whatever work is needed and can work around any time constraints, I just want to be as physically prepared as possible going into this. I appreciate any help and feedback that you can give me.

ANSWER

QUESTION

I am an Air Force cadet and I will be starting the TACP schoolhouse
roughly 8 months from now. I am already posting good PAST numbers 16
pull ups, 80 push ups, 80 situps, and a 9:30 run.  I am also fairly
confident in the rucking side of things (I have always been strong in
this).  I am concerned, however, with the mobility/injury prevention
side of things.  I am also new to the idea of the new Battlefield
Airman Fitness test that is getting rolled out. The events require a
lot more strength/speed than I am used to. I am wondering if you have
a program recommendation for how to tackle the next 8 months of
physical training.  I know you have a TACP schoolhouse program, but is
that the best thing for me, since I am already feeling strong in the
traditional TACP events? I also see that it is only 8 weeks long and I
have about 8 months to cover.

Thanks in advance for your help.

ANSWER

QUESTION

I’m wondering if you could help me find the right plan. I’m looking for a plan that would prepare me for Marine Basic Reconnaissance Course.

ANSWER

QUESTION

ANSWER

QUESTION

My second question is my bench. I’ve been stuck at 205 for my 3 rep max since the start of Fortitude (and even before that) and every Tuesday when I hit bench is a struggle. For my next cycle I’d like to hit a program that will hopefully help me break through this plateau, any recommendations?

Thank you!

ANSWER

QUESTION

I am a Iowa whitetail bow hunter who hunts 100% public lands.  I normally use hang and hunt tactics when I go into the woods.  This involves many miles of hiking carrying anywhere from 30-60 lbs of gear in my pack while trying to be stealthy.  I am also trying to plan a Colorado OTC elk hunt in September.  As you can guess I have little to no elevation to work with here in Iowa, so I am hoping to find a plan that will really push me and hopefully be over prepared for Iowa whitetails, and ready to tackle the Rockies.  I am looking at the Backcountry Big Game Hunting Packet, just curious if you agree that this will be a good fit or not.

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

QUESTION

I am planning on enlisting by May. Iv lost 60lbs and I still need to lose 20lbs. I am still unable to pass the apft test. What is the best program for me to lose the 20lbs and be able to pass the apft my May 1?

ANSWER

QUESTION

I am starting the academy in may and was wondering what plans will work?

ANSWER

QUESTION

ANSWER

QUESTION

So I just purchased the off-season strength for endurance program. I picked it because I kind of thought it would be what I wanted…but…

ANSWER

QUESTION

I’m interested in your on ramp program. However following that series or six weeks. What program do you recommend for maintenance?

ANSWER

QUESTION

ANSWER

QUESTION

ANSWER

I’d recommend starting with the Military On-Ramp Training Plan, and following it up with Fortitude.

QUESTION

ANSWER

The post Q&A 3.8.18 appeared first on Mountain Tactical Institute.

We recently published an article on the FMS Screen where Rob goes in on the “holes” of the screening system.  We’ve received some interesting comments/feedback from the MTI Community on social media which we wanted to share with you. If you too have questions, comments or thoughts on this matter, email us at coach@mtntactical.com.

COMMENT

Good article. But I think one thing you’re forgetting about is the FMS is not a be all end all screen. It’s one tool in a toolbox full of other assessments and screens. The FMS does not measure fitness so that’s why it was not a good predictor for fitness like you mentioned. It only measures movement patterns. You should be including other strength and aerobic tests in your overall assessment of an athlete as well. Also for those athletes that you mentioned who scored poorly but were able to handle dings along the way … I think it’s important to look at why they can handle it and if they are compensating somewhere else. Something may be “working” for them now but it’s important to think about the long term side affects to what they are doing now. If we’re only thinking about our athletes in the short term and not the long term then we are doing them a disservice.

Sir – I didn’t write that the FMS was a predictor of fitness. What I wrote is that the FMS score has been marketed as a predictor of durability, but this simply hasn’t proven out in the research. Fitness, however, has been proven as a predictor of durability.

ANSWER

Interesting point you make about long term and short term. This may be true for recreational athletes, but it’s a serious risk for mountain and tactical athletes. The problem with FMS and other examples of excessive emphasis on mobility is time spent doing this stuff instead of getting mission-direct fit. Poor fitness is a clear and present danger for injury or worse for mountain and tactical athletes, right now. Not only is poor fitness a danger for the individual athlete, but because of the nature of their work/sport, one team member’s poor fitness can be a danger to other teammates and for First Responders, the public they serve. So I disagree that the emphasis on the short term is nearsighted, especially for military SOF and First Responders, who can be frequently in harms way at work.

– Rob

COMMENT

Thanks for the write up! Over the last decade of training both the general population as well as adventure athletes, I would concur that their initial fitness level is a great indicator of durability/injury. 

However, I’ve also been using the FMS for the last 5 years as a test/re-test on specific mobility restrictions. It’s been a great indicator of specific issues and allows us to individualize our programming. For example, if someone can’t touch their toes and they score a 1/1 on the ASLR, their risk of back pain/injury during exercise is extremely high. 

Similarly, If they have a large (3/1) asymmetry in their shoulder mobility, dumbbells or kettlebells have proved a much safer bet than the barbell when it comes to overhead work. 

Contrary to some of the FMS protocols, we’ve also seen that strength training will improve these numbers as well. This further validates your point about strength being a great indicator of fewer injuries. 

My point is that there’s definitely merit to these tests but that they’re also not the end all be all. The truth is that everything works, nothing works forever and there’s always room for improvement. 

I love MTI and the Mountain Athlete purpose and drive. I also recognize the fact that as health professionals, we have a responsibility to do no harm. 

As far as your point on warming up, I get it, a SWAT team member is not gonna do glute bridges before he has to clear a house. A Navy Seal isn’t going to o Ys, Ts and Ws before they jump in the ocean. 

However, what most fitness professionals do is TRAIN our students right? That’s why we call it training. Correct me if I’m wrong, but the purpose of training outside one’s work environment is to increase performance through strength, conditioning, agility, speed, balance, power and a number of other domains. But the one caveat is that you may get hurt on the mountain and you may get hurt on your job. You shouldn’t get hurt training for those things. Then you’re screwed. 

Our goal in training should be to help create the strongest, most capable humans on the planet. I love what you guys are doing, and if you’re not having any training related injuries, then awesome! Keep doing what works. 

I’m going to continue to screen new students coming in, individualize their programming and get them as strong as possible with as little risk as possible. (Minimal effective dose). This involves a few FMS tests, strength tests and thorough warm-ups and cool-downs. 

Keep on keepin’ on!

ANSWER

Copy all. Interesting on the ALSR and inability to touch toes as an indicator of potential low back issues. In my experienced low back/hamstring flexibility has not been an indicator of low back durability, but pay more attention moving forward.

Training-related injuries here? Our programming is high impact, and we’ve had a few, but I doubt no more or less than facilities who deploy more tame dynamic warm ups.

If the FMS is working for you, keep doing it. My bigger point is that the FMS has been marketed as an indicator of durability, and this simply has not proven out. Next is there’s a cost to excessive mobility training – especially at the expense of mission-direct fitness.

– Rob

COMMENT

Hi Rob. Agree with most of you on the “validity” of the “FMS product” because as you state: it’s a business. I do know about FMS and did the CF Mobility course and a few more by different organisations. I myself do not use FMS basically on my athletes for the reasons you state. A yoga practioner or dancer would score high on FMS but scores low on external load activities fe. A combination of an FMS score and a CF Total score would be more interesting imo.

When it comes to a warmup, I kinda agree with you, as a CF affiliate owner and head coach I warmup my athletes in every class. CF is a sport so I believe a warmup is appropriate. 

Bút as a tactical athlete myself (yes MTI and other programs) I also agree with you that as a sheepdog you don’t get a warmup, prehab or movement prep when it’s go time. 

On the other hand, training is training and real life is real life.

So in training I dó warm up by using Dynamic Movement Prep to fire up the CNS and some sort of activity to just get the body warmed up like a 500m row, jog or some shadow boxing… to maximize recovery and help keep injury at bay. As a 46-yo athlete who trains 7 days a week this is a real concern.

I believe this helps me to keep on training consistently so that when the time comes I can, without warmup, call on my abilities and conditioning to get the job done.

ANSWER

Copy All. I’m 49, and still do our warm ups …

Read The Entire Original Article Here: “The Tyranny of the FMS”

The post Reader’s Comments on “THE TYRANNY OF THE FMS” appeared first on Mountain Tactical Institute.

MTI’s Top Selling Training Plans for February 2018

1. Athlete’s Subscription
2. APFT Training Plan
3. Bodyweight Foundation Training Plan
4. Humility
5. Military On-Ramp Training Plan 
6. Core Strength Bodyweight Only
7. FBI Special Agent PFT Training Plan 
8. USMC PFT PLAN
9. 3-Week Push Ups & Pull Up Improvement Plan
10. Running Improvement Training Plan
11. Ruck Based Selection Training Plan
12. Fortitude
13. Hypertrophy for Skinny Guys
14. RASP 1&2 Training Plan
15. Big 24 Strength Training Program
16. Low Back Fitness Training Plan
17. Ranger School Training Plan
18. Ultimate Meathead Cycle (Strength, Hypertrophy)
19. Operator Achilles
20. Rat 6 Strength

Learn more about our Plans and Subscription HERE

The post MTI’s Top Selling Training Plans for February 2018 appeared first on Mountain Tactical Institute.

By Rob Shaul

I currently have three US Ski Team athletes, all injured at or just prior to this year’s Olympics, training with us at MTI for a short, hard, 3-week cycle.

Male downhillers Steven Nyman and Tommy Biesemeyer, and female slalom specialist, Resi Steigler are the working through the cycle.

Steve and Resi both suffered knee injuries. Tommy popped his achilles tendon in a violent crash. All three are still in physical therapy for their respective injuries, and this cycle is not designed as a rehab to their injuries, but rather is designed to train the rest of their body around the injury.

It’s a short, 3-week “base fitness” cycle, focused on general conditioning and strength-based durability. I’m actually “lab ratting” these elite athletes for a coming update to our current Training Plan for Athletes Suffering a Leg Injury.

The “wounded skier” cycle concurrently trains 4 fitness attributes:

– Lower Body Strength (single limb)

– Upper Body Hypertrophy (mass)

– Chassis Integrity (MTI’s core strength programming)

– Work Capacity (gym-based, multi-mode)

Strength Training

I’m deploying assessment-based, density strength training with the skiers. Below are the four strength assessments they completed on Session 1:

6RM 1-Leg Box Squat (15″ Box) with Good Leg

We use kettlebells for the loading, and I decided to go with a 6 Rep Max assessment for this cycle. These athletes, as you can imagine, are super strong, and I simply would not have had heavy enough kettlebells for them to find a 3RM, let alone 1RM max. My intention was to deploy a version of our Big 24 programming for the follow-on progressions in density format. Simply, I’ll drop down one kettlebell size from their 6RM load, and have them complete 6 Rounds of 6 reps every 90 seconds. Over the course of the cycle I’ll progress the loading, hopefully having them finish the cycle 1 kettlebell size larger then their initial 6RM assessment. With the box squats, I’m targeting their good-leg quad.

1RM 1-Leg Hinge/Dead Lift with Good Leg

These ski racers are all familiar with this exercise, and I decided to use the barbell and proceed with a 1RM effort. I’ll deploy our standard Density Progression – and for the first level, have them complete 6 Rounds of 4x Reps at 80% of 1RM every 90 seconds. By the end of this short cycle, I’ll hope to progress them to 90 or 95% of 1RM for 6 Rounds of 4 reps.

1RM Bench Press

While conducting this assessment, Steve – a 15-year US Ski Team veteran said he’s never completed a 1 Rep Max bench press assessment! Ski racing, unlike ski mountaineering, does not have an uphill element and thus, in my mind, ski racers can benefit from upper body mass – not only to enhance gravity’s effect, but also to have upper body muscle for durability. Although we conducted a 1RM assessment, I’m using 6 Rounds of 8 Reps for the density progression. Sets of 8-15 reps train hypertrophy. We began the progression at 60% of 1RM, but I found it light for these athletes, and will jump to 75% for their level 2 effort. I’d hope to progress them to 6 Rounds of 8 reps at 85% 1RM by the end of cycle. For high bench press training age athletes, this would be too ambitious, but these athletes have a relatively low upper body strength training training age – and it may be possible.

Max Rep Body Weight Pull Ups

I’m balancing the upper body press (bench press) in this cycle with simple bodyweight pull ups for an upper body pull exercise. We conducted a max rep effort Day 1, and used 6 rounds at 40% of max reps on a 75 second interval for their level-1 progression. We’ve used this progression several times with success.

Progressed Density training based on these assessments will be trained two times per week. Each strength 1/2 session the skiers train Lower and Upper body strength.

See the video below for a quick clip of the density 1-leg box squat and 1-leg hinge lift density rounds.

Chassis Integrity

Four, 1/2 sessions/week which means the wounded skiers will train their midsection every day. Monday/Wednesdays will be a circuit consisting of a Anti-Rotation. Rotation, and Total Core exercises (ART). Tues/Thursdays they’ll train the low back/extension exclusively. This cycle has a heavy and intense mid-section strength component.

Work Capacity

Multi-mode, gym based, working around their injured legs. Three Durations … 10 + 10, 20 minute and 30 minute. Think 1-leg rowing, 1-leg airdyne, 1-leg burpees, 1-leg sled pushes, sit ups, push ups, etc. 

This week they completed a 10 + 10 work cap hit on Tuesday and a 20 minute work cap hit on Thursday. 

Tuesday’s efforts: 

(1) 3 Rounds

• 1 Minute 1-Leg Row
• 1 Minute 1-Leg Airdyne
• 1 Minute EO’s
• 20 seconds to move between stations

(2) 10 Minutes ….

• 1-Leg Sled Push (Men, 60 Feet, Resi 30 Feet)

Thursday’s Effort:

(1) 20 Minute Grind …

• 3x Seated Sandbag Clean & Press @ 20/40#
• 20 Foot All-4’s Forward Sandbag Drag
• 3x Seated Sandbag Clean & Press @ 20/40#
• 20 Foot All-4’s Backward Sandbag Drag

Weekly Schedule:

• Monday: Strength, Chassis Integrity (ART)
• Tuesday: Work Capacity, Chassis Integrity (Low Back)
• Wednesday: Strength, Chassis Integrity (ART)
• Thursday: Work Capacity, Chassis Integrity (Low Back)
• Friday-Sunday: Rest

Wounded Leg Work
We’re using big rubber bands to train the skiers’ wounded legs two times/week. Using bands, and laying the athletes on the floor, on their backs, we’ve been able to get in some wounded leg work without affecting the injured joints.

We can train both a pull and a push using the bands and I’m deploying a simple interval format. Today they completed three rounds 40 seconds of work pulling or pressing against the band with their bad legs, and 20 seconds rest. Simple but hard. The goal is to safely, but directly work the wounded leg’s muscles. One of the major issues is muscle atrophy, and any direct work we can sneak in will hold a little of this off.

Questions/Feedback?
rob@mtntactical.com

The post Program Design: 3-Week “Wounded Skier” Cycle appeared first on Mountain Tactical Institute.

QUESTION

I am looking to run through the Greek Hero Series.  Ultimately, I would like to start with one and progress through the remaining ones.  What order would you recommend?

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QUESTION

Hey Rob, what would a good substitute for swimming? I’m an airborne hold right now and I don’t have access to a pool.

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QUESTION

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QUESTION

I’m 47, and neither in LE, Armed forces or other “tactical” professions. However, I like to stay fit, and am motivated by the various tests and standards used in these professions.

My UBRR is 1150-1200, and I am happy with that. My 1 RM strength is some way below the standards MTI operate with: typically 25-30% below.

My aim is to increase my PR to somewhere near the standards you use for tactical athletes, preferably without getting much bigger and heavier (80 kg now).

Which program do you recommend as a “quick-fix”?

And after that, which program do you recommend as a longer term training cycle to maintain both absolute strength and the more calisthenics based fitness level I am at now?

ANSWER

QUESTION

I am a 23 year old woman, and I am looking to build overall strength and increase body tone. In addition, I would like to maintain a cardio routine. I like aspects of both the Big 24 V4and the Athena program, and was thus thinking of combining them to create a hybrid plan. I was wondering if you had any insight into combining these programs. For example, is there any exercises that you recommend keeping or removing, based on my goals. For the Athena program, I am not entirely interested in the shuttle runs or hop-over-cone drills. However, I do like the squat jump and quadzzila exercises. I like many aspects of the Big 24 V4 plan to build strength, but would like more than just lifts in my program. I will be completing the program in a general exercise gym.

Looking forward to hearing any insight or recommendations you may have.

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QUESTION

Good afternoon, I had a grade V ac joint separation about a week ago from a fall playing football(non-competitive). Unfortunately, the injury will need surgery and will be non-weight bearing for about three months.

I have been a big fan of the 357 strength program and have used it almost exclusively for about a year now. Do you offer any programs that are made specifically for those with non-weight bearing shoulder injuries? Possibly that have the same goals in mind as 357 strength.

Thanks for everything you and your team do there.

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QUESTION

I just got done with the Military Onramp and am moving into USAF PAST program. I don’t have a strong history in swimming and have been trying to work on swimming some during the Onramp program. I have no problem putting my heart into this and not getting out of the pool until the session is complete. What do I do if I can’t complete the 500’s or 250’s in the pool without stopping? I don’t know if I should break it down to 50’s and progress upwards or go as long as I can without stopping. I noticed that if I try to go as long as I can my form becomes horrible. Thanks for your help.

ANSWER

QUESTION

So my overall goal is to go to SFAS after this deployment working with an ODA overseas on this deployment. My PT score isn’t the best. I have the capacity to do very well. My best run time is a 13:12 2 mile and I always max my sit-ups during a PT Test. Push ups, Pull ups, and upper body strength are my weakness.

I was doing Strong lifts 5×5 and made some very good strength gains but I always struggled with bench press.

My overall goal is to go to selection, but in the mean time I need to have a much better PT score to confidently go for one, and be in better shape than I am currently. I am a very strong with a Ruck on my back and have no problem ducking at all.

Goals: 1) Max a Army PT test
2) improve on strength gains ( 3 foundational lifts such as squat, bench, deadlift)

The problem I have is how do I find a good medium? Do I focus on one goal? Because SFAS prep is much different than strength improvement.

What do you guys suggest? My buddy used your SF prep guide for selection both times and on the 2nd time he made it and is now in the Delta course at Bragg.

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QUESTION

I’m unsure where to pick up my training at the moment. I have completed a few of your plans with success such as the APFT improvement, Military on ramp and Bataan Death March training regiments but I find myself lacking in a few areas, particularly upper / lower body strength and power.

Right now I’m a serving Troop commander in the 101st Airborne, weighting in a 190 pds and standing 6’4. I feel adequately fit in the cardio and work capacity department but find myself lagging behind my peers in overall strength and power. It is embarrassing not being able to to put up the same weight as my XO / 1SG in the Bench, Squat or my real nemesis the deadlift. I have a deadlifting injury from two years ago that still bothers me if I’m not very careful with form and weight on that exercise.

I currently score a 272 on the APFT with my best events being the Run (14:00) and the sit ups (77). My weakest event is the push ups. I’d like to find a plan that focuses on increasing strength and work capacity but also maintains my cardio ability. Particularly one that incorporates IBA / Rucks into the program as my unit is currently building up to a 20 mile and 25 mile ruck march competition in late April.

Any suggestions or modifications on the current plans I own (APFT, Bataan, On Ramp, SFAS, hypertrophy for Skinny guys), or how I could  progress thru these programs to achieve my desired end state would be greatly appreciated.

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QUESTION

I am searching for the right plan, perhaps you could help me out? I’m a climber (alpine, rock, ice, etc.) and am currently doing regular strength training, but am not sure that I’m maximizing my time in the gym. I’m looking for a plan to help me continue to get as strong as possible but I don’t want to bulk up (I want to stay light and fast). I have access to a commercial gym, but not a climbing gym. I usually like to work out 5 days a week in the gym and if I’m out climbing, its either on the weekend or I drop a day at the gym (don’t want to over-train). Do you have a good base-strength program that you recommend to maximize my overall strength? Thanks for your time.

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One of my nemesis’ is my upper back posture where I tend to drop my head forward giving me some grief there and a type 1 Spondylolisthesis in my lumbar spine which I have managed over decades now and tend to keep it that way for the next 50 years of my life .

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QUESTION

I am competing for the German Armed Forces Badge for Military Proficiency. The physical portions of the test include the following. Which plan would you recommend for preparation?

11x10m sprint
1000m run
Flex arm hang
12 km ruck (15 kg)
100m swim (in uniform)

Thanks!

ANSWER

QUESTION

I recently branched into the Infantry upon graduation. My date to attend IBOLC is early June, with Ranger school to follow more than likely in October. I want to improve my rucking times to be sub 2:30:00  in the 12 mile. As well as lower my two-mile time from a consistent 14:00 down to a 12:30. I have these goals in mind as well as improving my strength movements in order to handle the rigors of the Infantry. If I was to subscribe to your programs should I be doing the “Humility”, the ruck improvement, Ranger, the Greek hero series, or a combination of the plans? Thank you for your help.

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QUESTION

I have been looking at you site and trying to determine the best program to get me to the next level.  I tried one of your programs several years ago with a friend and he is starting SF45.  Can you help me fine tune the best program

Goal- summer 2018 the Appalachian 4 state challenge in one day (45 miles on the trail)

Goal- keep strengthening and loose some flab in my waist

I have been a life long long distance runner.  At 46 I still can squeeze in 15 to 20 miles per week at an 8 1/2 minute pace

I’ve completed one GoRuck 4 Years ago and several Tough Mudders

I currently do a lot of Beechbody 21 day fix or T25 routines so free weights, kettle bells is not an issue

Challenge, I have a demanding professional and family life that leaves me about 45 minutes available Monday to Thursday.  Weekend I have plenty of time for a much longer routine.

I appreciate your suggestions on what would be a good place to start?

ANSWER

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1x Prone to Sprint = 1x Length.

2x Prone to Sprint = 2x Lengths or a round trip.

Our gym is 30-40 feet long, but an distance 20-60 feet will work.

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Reps …

1x Rep = forward lung and back lunge, each leg.

So, 3x Reps = 3x forward and back on with right leg, and 3x forward and back with left leg.

The post Sandbag Shoulder Hold Lunge appeared first on Mountain Tactical Institute.

Military

The US military could begin drafting 40-year-old hackers, The Next Web
Nikki Haley: US prepared for military action in Syria if UN doesn’t act, The Hill
U.S. military a potential big customer for satellite industry’s new low-cost terminals, Space News
Top Marine wants to lighten the weight carried by grunts, Marine Times
Rand Paul: Americans are Tired of Constant War, The National Interest
How Much do Nato Member Nations Spend on Defense, Real Clear Defense
10 Ways to Fix the US Military’s Close Combat Lethality, War on the Rocks
How the Military Plans to Win the next War: 1,000s of Tiny Drones Taking Over Your Cell Phone, The National Interest
Amid Little Scrutiny, US Military Ramps Up in Afghanistan, Small Wars Journal
The 7 Best Marksmen in US Military History, Real Clear Defense
Small Drone Threats to Infantry Require Countermeasures, Homeland Security Newswire

Homeland Security / First Responder / Wildland Fire

Trump’s Korean gambit could be a win regardless of the outcome, The Hill
NC Deputy Killed in Crash During Pursuit, Police One
Will US Join UK in Challenging Russia over Nerve Agent Spy Attack? The Cipher Brief
Calif. Mourns Officer Killed On Last Day of Training, Police One
2 Ohio Firefighters Injured in Separate Fires, Firefighter Close Calls
Oakland Cafe Won’t Serve Police, Police Mag.
What Does Police Work Smell Like?, LE Magazine
The Need for Tactical Trainer Professional Organizations, SSD

Mountain

Low Snow Years Cost Ski Towns $1 Billion, Powder Magazine
Two Ultra Runners Attempting FKT on Great Himalayan Trail, The Adventure Blog
There’s More to Instant Coffee than Starbucks Via, Adventure Journal
New Broadheads for 2018, Bowhunter.com
This Old Ambulance Is the Perfect Ski Rig, Powder Magazine
THE TRENDSETTER: HOW DINY HARRISON, THE FIRST NORTH AMERICAN WOMAN TO EARN AN INTERNATIONAL MOUNTAIN-GUIDE CERTIFICATION, HAS FORGED HER PATH, Basecampmagazine.com
Is North American Wildlife Management Science-Based?, Outside Magazine
Skier numbers dropped by 10 percent on average during low snowfall years over the last 15 years, Powder Magazine
Squaw Valley Academy Is The Big Mountain Boarding School Dreams Are Made Of, Unofficial Networks
Video: Mountain Fever -Crisis on a Mountaineering Expedition, The Adventure Blog

Fitness / Nutrition

What We Can Learn from Roger Bannister, Outside Magazine
TREATING LOW BACK PAIN USING DEADLIFTS, The Barbell Physio
Have A Plan For Your Comeback From Injury, Breaking Muscle
Why the Type of Folate You Take Matters, Mark’s Daily Apple
Why Popping Too Much Ibuprofen Can Mess With Your Muscle Gains, Men’s Health
The 5 Biggest Mistakes People Make Returning to Training After a Shoulder Injury, Mike Reinold
Probiotics and Fish Oil During Pregnancy May Curb Allergies in Kids, The New York Times
Can we turn back time? Muscles’ own protective systems could help reduce frailty, Science Daily
Can a green smoothie cleanse put you in the ER? Robb Wolf

The post Arete 3.15.18 appeared first on Mountain Tactical Institute.

Anti-Rotation Chassis Integrity Exercise. Can be completed with a dumbbell, kettlebell, sandbag, iron plate – or anything heavy.

1x Rep = 1x Right Arm and 1x Left Arm

The post Dumbbell Pass Through appeared first on Mountain Tactical Institute.

By Jason Ford
Captain, Houston Fire Department

“You Coach it or You Allow it to Happen” – Herm Edwards

I’ve liked this quote ever since I first heard Coach Edwards say it. It makes perfect sense that as the leader of my crew I would communicate my expectations followed by showing what I want to be done, and how (coaching). When my guys do the right thing without me pointing the way it would just be stupid for me to intervene (allowing it to happen).

Then for the next few years, I’d say it because it sounded good without always doing it. Probably at my best I have applied it half of my time as a Captain. My job is to make certain my crew is operationally ready for each shift, every call. The taxpayer expects this from me, 100 percent of the time. Being real with myself, I am only half of what the people who pay my salary expect for their money. Winning 50 percent of the time will probably get you into the NBA playoffs but for me, it means I’ve got work to do.

Throughout my adult life, I have always been fit. I’m a professional firefighter. If I were not fit, I would be derelict in my duty. Physical fitness is an expression of leadership. It can be visually noticeable and physically quantifiable to all observers. It seems that physical fitness is easily discounted in the qualities of a good leader. Your physical fitness communicates that you are capable and competent. It’s not a foolproof measure by any means but tends to be quite accurate. I’m not saying you need to be the most muscular, strongest, fit person on your crew. But I am saying you must be muscular, strong, and fit. If your crew sees that you don’t place a premium on physical fitness how can you expect them to be physically fit? Lead by example or model the behavior you expect. To have a crew that possesses a strong physical capacity, the officer must show them that this is what is expected. You can and must communicate this expectation verbally, however for it to stick you must show the way. It is not what we preach, it is what we tolerate that determines what gets done and doesn’t.

That’s how I see things. I’m not wrong.

But I’m a hypocrite. I may talk and set an example for other firefighters about the benefits of being physically fit, good eating habits, looking the part…but I’m a hypocrite. I’m a hypocrite because I tolerate undisciplined, out of shape firefighters. I allow it to happen. I put guys on the truck every day that aren’t physically prepared to do this job at the level it should be done. I have not created this problem, but I’m not fixing it either.

Firefighting is a dangerous, strenuous profession. We have got to prepare physically to handle the rigors and thrive. Once you put your gear on for a fire call your physical capabilities are cut by 25 percent and your energy expenditure increases by 50 percent. The job entails interrupted sleep cycles, missed meals, emotional, mental, physical stress, and the list goes on. We as a fire service are doing a much better job of putting our guys in safer positions with improved tactics and thus lowering traumatic firefighter fatalities. However, over the last ten years, more than half of all firefighter fatalities are from heart attacks or stroke. A fire scene is dynamic and we can’t control for every hazard but we can all control what’s on our plate and our physical fitness. This job can kill you even when you do everything right.

I don’t have a physical training requirement at my station. If I did I couldn’t enforce it anyway. In my crew, I have 5 guys and myself who put the work in each shift so others can see that it can be done. We invite the whole crew to join in, we encourage the whole crew to join in. No dice. It is frustrating to know that the piece of equipment that gets the most use in the firehouse gym is the TV. Many firefighters eat like a toddler without parental supervision. Cake and ice cream every shift.

I’m allowing this to happen. Why? It’s just easier to avoid that conversation. No hurt feelings and no dealing with HR. It’s unconscionable and cowardly on my part. It is a failure of leadership and lack of discipline to be laid at no one’s feet but my own.

I coach it then allow it to happen.

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