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A Week on Rob Shaul’s Diet

By Rob Shaul Below is a typical weekly menu for me. On our current schedule, I start coaching in the morning at 7am, and generally wake up at 4 or 4:30 am. I have time to run and read in the morning,...

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Planned MTI Mountain-Focused Studies

By Rob Shaul Through the Mountain Tactical Institute, we have several mountain-focused studies in the works which we hope to complete this fall and winter. 1) FreeSkier Fitness Testing, Pre and Post...

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New Plans Added To Your Subscription

By Hannah Follender Your subscription keeps on growing. This week we’ve added the following plans to our $29 subscription: Humility – This is a 7-week, limited equipment, total body strength and...

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8-19-15 SSD

Obj: Endurance – LSD Run Training: Run 55 mins @ Easy Pace Comments: Easy = speak in paragraphs unbroken. Moderate = speak whole sentences unbroken The post 8-19-15 SSD appeared first on Strong Swift...

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Q COURSE Session 5

SESSION 5 Obj: Run Intervals/Pull-ups Use results from SESSION 2 Warm-up: 3 Rounds 400m Run – easy to moderate pace 2/3x Pull-ups 10x EOs Instep Stretch Training: (1) 2 Rounds 2-miles @ 5-mile interval...

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Q&As 8/07/15

Questions include: How to work out your upper body with a lower leg injury? What are the mini-events standards for the Backcountry Game Hunting Plan? Best plan for improving olympic lifts? Why beans...

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Get OFF Your Feet, Soldier: A First Look at Three Recovery Positions and...

Adam Scott, MS, CSCS Winston Churchill attributed his success in life to it.  For athletes it could mean the difference between fourth quarter success or failure.  For tactical athletes it could be a...

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Planned MTI Tactical-Focused Studies

By Rob Shaul Through the Mountain Tactical Institute, we have several tactical-focused studies in the works which we hope to complete this fall and winter. I wanted to present them to you here. As...

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Q&A 7/31/15

Dave grinds through sandbag keg lifts Questions include: If you only need to improve one part of the PFT should you only work on that part? What is the best plan to train for Mount Blanc? What plan to...

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Going At It Alone: Training Solo with Freeskier Marian Krogh

Freeskiing, Big Mountain Skiing, Freeriding, Extreme Skiing, whatever you want to call it is a unique sport. There is typically no training, no coaching, no teams. Most athletes in this sport train on...

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An Assessment of a Midsize, Urban, Midwestern Fire Department

The Fire/Rescue profession is a physically demanding, high risk occupation. In fire departments many individual Fire/Rescue Athletes (F/RAs) agree fitness is important, but many fire departments also...

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Join Our Team!

By Rob Shaul Do you believe in the work we do at Strong Swift Durable? We’re looking for special individual to join our Business Development and Operations Team as we move hard into research with the...

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Q&As 8/14/15

Questions include: Training Around an Injury While Preparing for a Big Expedition? Training While Stationed on a Ship? The Best Plan for Climbing Lhotse? Best Program to Prepare for Special Warfare...

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Developing A Work Capacity Standard Part I: Power Calculations and Crossfit

Adam Scott, MS, CSCS The military is abound with endurance standards (both aerobic and muscular).  Here at SSD, we rely pretty heavily on the relative strength standards we have developed over the past...

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Quantifying Backcountry Hunting Physical Demands

Adam Scott, MS, CSCS We have updated our Backcountry Hunting Training Plan three times over the last few years.   Informed by our personal experiences, work with mountaineers and involvement with...

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10 Things We Learned About Fire/Rescue Fitness Culture

Adam Scott, MS, CSCS This week we released our Assessment of a Midsize, Urban, Midwestern Fire Department. This report applied the Fitness Culture Assessment we developed for tactical units to a...

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Ins and Outs of Programming Theory Webinar Q&A

We successfully hosted our first webinar, “The Ins and Outs of Programming Theory”. All of the questions Rob didn’t have time to cover during the webinar are answered below. Stay tuned for our next...

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Wanted: Tactical Units with Strong Fitness Cultures

Adam Scott, MS, CSCS This week we released our Assessment of a Midsize, Urban, Midwestern Fire Department.  This report applied the Fitness Culture Assessment we developed for tactical units to a...

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The First Responder Project

By Rob Shaul Today we’re announcing the “First Responder Project.” The mission of the First Responder Project is to be a resource, beacon of inspiration and a like-minded community for First...

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Foam Roll Complex

Foam Roll Complex: 30 Sec Upper Back 30 Sec Low Back 30 Sec Right Glute 30 Sec Right Hamstring/back of knee 30 Sec Right Calf 30 Sec Left Calf 30 Sec Left Hamstring/back of knee 30 Sec Left Quad 30 Sec...

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