Beta tested the split on 21 November 2022.How would you feel about sharing some more detail?
Thanks for posting this, I had forgotten about it. I used this exact program about 12-14 years ago to get ready for a deployment and it worked great! I ran it as my only lower body work 3 days a week for about 3 months. The only changes I made was I ditched the jumping lunges due to knee issues and replaced them with step ups after the lunges. Instead of maintain leg strength, tested in my max squat, I was able to add 10-15 kilo's. I the same reaction doing nothing but Prowler Sprints for 50 meters, 6-10 rounds,a lot of weight, 3 days a week. Max squat went up, body weight dropped, and my running times dropped. The body weight changes were probably from the vomiting.Hello,
Below is a MTI leg complex called 'leg blaster' and a study they did to see how it compares with a regular % based progression for squat strength.
Geek Cycle: Leg Blasters Match Front Squat in Building Lower Body Strength - Mountain Tactical Institute
By Charles Bausman The Tactical Lab Rats here at MTI just concluded our 3-week Geek Cycle which consisted of four mini-studies comparing different methods of developing the following: Lower Body Strength Push Up Improvement Loaded Pull Up Improvement Power Development Findings and Discussion...mtntactical.com
It seems it worked as well as a regular approach.
Here is a description of the complex:
Leg Blaster - Mountain Tactical Institute
1x Leg Blaster = 20x air squats + 20x in-place lunges (10x each leg) + 20x jumping lunges (10x each leg) + 10x squat jumps “Mini Leg Blaster” = 10x air squats + 10x in-place lunges (5x each leg) + 10x jumping lunges (5x each leg) + 5x Squat Jumps Looking for […]mtntactical.com
Basically, that's n rounds (up to 5) and can be done with a weight vest or any kind of weight:
- 20x air squats
- 20x in-place lunges (10x each leg)
- 20x jumping lunges (10x each leg)
- 10x squat jumps
I used it for a while and it worked well as far as running abilities (uphill running especially). Thinking about it, I think that bulgarian split quats would be "better" than the in-place lunges, and would do "power jump" to get a hinge motion (instead of 10 squat jumps).
Kind regards,
Pet'
Funnily enough one of my other splits I designed recently is a power clean-press-deadlift split with a single mini leg blaster progressing to full leg blaster every evening for five days straight in a grease the groove fashion.Hello,
Below is a MTI leg complex called 'leg blaster' and a study they did to see how it compares with a regular % based progression for squat strength.
Geek Cycle: Leg Blasters Match Front Squat in Building Lower Body Strength - Mountain Tactical Institute
By Charles Bausman The Tactical Lab Rats here at MTI just concluded our 3-week Geek Cycle which consisted of four mini-studies comparing different methods of developing the following: Lower Body Strength Push Up Improvement Loaded Pull Up Improvement Power Development Findings and Discussion...mtntactical.com
It seems it worked as well as a regular approach.
Here is a description of the complex:
Leg Blaster - Mountain Tactical Institute
1x Leg Blaster = 20x air squats + 20x in-place lunges (10x each leg) + 20x jumping lunges (10x each leg) + 10x squat jumps “Mini Leg Blaster” = 10x air squats + 10x in-place lunges (5x each leg) + 10x jumping lunges (5x each leg) + 5x Squat Jumps Looking for […]mtntactical.com
Basically, that's n rounds (up to 5) and can be done with a weight vest or any kind of weight:
- 20x air squats
- 20x in-place lunges (10x each leg)
- 20x jumping lunges (10x each leg)
- 10x squat jumps
I used it for a while and it worked well as far as running abilities (uphill running especially). Thinking about it, I think that bulgarian split quats would be "better" than the in-place lunges, and would do "power jump" to get a hinge motion (instead of 10 squat jumps).
Kind regards,
Pet'
For the Pull-Press-Pull:Hello @LoneRider
I think you are perfectly right to get a hinge motion with the clean & deadlift because that's usually fairly difficult to mimick this pattern using bodyweight only (at least in a way we can benefit from)
Kind regards,
Pet'
I kinda wish that SF would publish some of their experiments like this more. I know that they have mentioned doing them a bunch, but we never get to see the results or the methods.Hello,
Here is another interesting MTI mini study:
Mini Study Results: Back Squats defeat Dead Lifts and Thrusters to be crowned the "King of Strength Exercises" - Mountain Tactical Institute
By Rob Shaul, Founder BLUF This Mini Study compared the total body strength building capacity of three classic strength exercises: Back Squat, Dead Lift and Thruster. The results found that the Back Squat dominated the contest. The Back Squat Group not only increased strength more across the...mtntactical.com
Kind regards,
Pet'
Please ask in a comment on the article itself.Hello,
The Snatch Walking Protocol for Ultra-Athletes | StrongFirst
A growing population of endurance/ultra-athletes and coaches are moving towards StrongFirst programming. These athletes and coaches bring questions on program design utilizing Strong EnduranceTM protocols. In this article, I will share the snatch walking plan I’ve designed using one of these...www.strongfirst.com
I am still curious about author's take on regular LSD, regardless we talk about running or rucking
Kind regards,
Pet'
Nothing was said about the training history of the participants and the study size was quite small.Hello,
Here is another interesting MTI mini study:
Mini Study Results: Back Squats defeat Dead Lifts and Thrusters to be crowned the "King of Strength Exercises" - Mountain Tactical Institute
By Rob Shaul, Founder BLUF This Mini Study compared the total body strength building capacity of three classic strength exercises: Back Squat, Dead Lift and Thruster. The results found that the Back Squat dominated the contest. The Back Squat Group not only increased strength more across the...mtntactical.com
Kind regards,
Pet'
That’s the biggest issue with many of their studies. The sample sizes are generally very small and maybe not run very long, and maybe recycle participants.Nothing was said about the training history of the participants and the study size was quite small.
-S-
Loaded stepups I assume? Or unloaded? Or did you do both?Hello,
Below is Derek's answer (regarding his take on regular LSD and my last post (n° 390) in this thead):
I follow one of two heart rate specific protocols, once a week, utilizing step-ups. These protocols are highlighted in All-Terrain Conditioning. I feel step-ups and snatches translate into the mountains more than any other two exercises.
Kind regards,
Pet'
And that’s the prescription; use weighted step-ups in a progressive pattern when training in mountain environments isn’t an option. I caught wind of this approach from Mark Twight who successfully summited east coast based clients. Given a preference I’m 110% with you!If I didn’t live in the mountains I would even consider trying it.