Mountain Tactical

We’re currently using this Mini Study to test how to program cluster sets. I came into it straight off our Rock Climbing Pre-Season Training Plan, which includes little lower body strength work. My Week 1 back squat 1RM was 325. After three cluster squat sessions, my Week 2 back squat 1RM moved to 345. That doesn’t mean cluster sets are the reason. More likely, it shows what we’ve seen before — strength comes back fast. The bigger question is programming. Right now, the progression starts with a 1RM, then uses two sessions at 85% and one at 90% before re-assessing. We considered pushing the progression to 95%, but that may be too aggressive if athletes can’t make the reps. Could they complete the work at 95%? Could we push to 100%? We don’t know yet. That’s for another study which will include more exercises than just the Back Squat.

Arete is my weekly collection of interesting articles, essays, and links I come across while reading about training, mountain culture, the tactical profession, and the wider world. — Rob Shaul, MTI mtntactical.com/knowledge/aret…

JH Lab Rat Emmett performing his hand release push up reps off his initial 2 minute assessment. For this Mini Study, we used MTI’s classic density progression—one of our go to methods in PFT training plans. The progression scales to the athlete’s current fitness and is built to improve push up strength endurance.

The Lab Rats for Group B of our current Mini Study have a strict focus on Rotational Chassis Integrity movements, while Group A has a focus on Extension only movements. We hope to determine which has the greatest crossover. Each group trains their movement via 20 Minute Grinds twice a week.

Email training questions to rob@mtntactical.com. mtntactical.com/knowledge/qas-…

Continuing with our Mini-Study, Michael will follow a 4 week Rat 6 Strength Progression for Bench Press to see the effect it has on his 2 Minute Max Rep Hand Release Push Up performance.

JH Lab Rats Alison and Michael grinding through an Extension Only Chassis Integrity Circuit. This mini study is testing transfer between Rotation Only and Extension Only Chassis Integrity training. Does training Rotation Only exercises improve Extension performance? Does training Extension Only exercises improve Rotation performance?

This Weeks Q&A's. Email training questions to rob@mtntactical.com. mtntactical.com/knowledge/qas-…

Arete is my weekly collection of interesting articles, essays, and links I come across while reading about training, mountain culture, the tactical profession, and the wider world. – Rob Shaul mtntactical.com/knowledge/aret…

On Monday, Remote and JH Lab Rats tested 1RM Bench Press. Today, they completed a 2 Minute Max Rep Hand Release Push Up assessment. Next, half will train bench press and half will train hand release push ups in a 4 week study. Our last study showed limited correlation between the two, with the weakest correlation being between Relative Bench Press Strength and Hand Release Push Ups. Now we’re testing transfer: if you improve one, does the other move with it? Research says no because Max Effort Strength doesn't equal Strength Endurance.

We started our new Remote and In Person Mini-Study today with a focus on the max effort strength gains of a 4 week Back Squat Cluster Set Progression. We are interested in comparing the strength gains of a Cluster Set progression vs MTI's own Strength Progressions (Rat 6, Big 24, Density). The progression begins with a Back Squat 1RM, then: 5 Rounds: 1x Back Squat @ 85% Rest 30 Seconds 1x Back Squat @ 85% Rest 30 Seconds 1x Back Squat @ 85% Rest 2 Minutes

JH Lab Rats wrapped up the final 40 Minute, 4 Problem V-Sum from the Rock Climbing Training Plan. All three athletes improved their scores: Emmett: 8 to 12 John: 12 to 20 Liz: 3 to 10

For more information on the Mini-Study visit: mtntactical.com/knowledge/remo… If you are interested, Email: Emmett@mtntactical.com and include “Remote Lab Rat” in the subject line.

This Week’s MTI Q&A: SWAT Selection, MARSOC Prep, Mountain Fitness, and Comebacks mtntactical.com/knowledge/qas-…

On Tuesday, I worked in with Charlie’s Plumbing as part of our research into programming for the trades. Like the carpenters, plumbing showed multiple fitness demands, but Chassis Integrity, especially the low back, stood out the most. Alongside observing and participating with the various trades, I’m also collecting grip strength data to compare results across trades. So far, the highest grip strength score I’ve recorded has come from one of the plumbers.

Arete is my weekly, currated, list of links and articles to items I find interesting the worlds of mountain and tactical athletes. - Rob Shaul mtntactical.com/knowledge/aret…

The MTI Unit Fitness Leader Certification teaches leaders how to design and run mission-direct PT for their unit. Five days of hands-on instruction covering programming design, coaching large groups, and building training aligned with real mission demands. mtntactical.com/knowledge/mti-…

We’re beginning to look into the fitness demands of the various trades as we work toward developing programming for these athletes. Today I worked in with a carpenter crew during the demo phase of a home remodel to help understand and identify the fitness demands the profession encompasses. Research will continue with plumbers, electricians, drywallers, and other trades.

One of the biggest training mistakes I see: athletes abandoning a plan halfway through because the next one looks interesting. mtntactical.com/knowledge/sele…

Call For Lab Rats MTI is looking for remote lab rats for a study assessing the relationship between 1 Repetition Max Bench Press strength and 2 minute max rep Hand Release Push Up performance. Follow the study schedule below. The study begins Monday with your 1RM Bench Press assessment, includes a rest day Tuesday, and finishes Wednesday with the 2 minute Hand Release Push Up test. Send your results in Wednesday or Thursday. Monday: Test your 1RM Bench Press and record your bodyweight. You must use a scale for bodyweight. No estimates. 1RM Bench Press Protocol: 3 Round Warm Up 8x Bench Press - Start light and increase weight as you warm up 8x Squats Instep Stretch Lat + Pec Stretch Work up to 1RM Bench Press: Add 10-30# to your finishing warm up load and do 5 reps. Then add 10-30# and do 3 reps. Then add 5-30# and do 1 Rep. Keep adding weight and doing 1 Rep (single) until you reach your 1RM. Aim to be at your 1RM by your 4th or 5th single. Record Results Tuesday: Rest. Wednesday: Complete a 2 minute max rep Hand Release Push Up Assessment. Hand Release Push Up Form: With hips locked straight and head neutral, lower your chest and stomach to the ground, pick your hands up completely off the floor, place them back down, and complete the push up to full elbow extension while maintaining a straight back, "plank position". You may rest in the down position on your stomach as needed during the 2-minute test, but your goal is to complete as many reps as possible before time expires. Proper form video can be found in the featured video. Protocol: 3 Round Warm Up: 8x Hand Release Push Ups 8x Squats Instep Stretch Lat + Pec Stretch Set a 2 Minute timer and complete as many Max Rep Hand Release Push Ups as you can. Record Results Send results Wednesday or Thursday to: emmett@mtntactical.com Include: Bodyweight 1RM Bench Press Total Hand Release Push Ups completed in 2 minutes