MOPs & MOEs

We stumbled onto Michaela's story because of this hilarious video explaining her pretty traumatic experience. We love a good comeback story after injury, especially when it includes a life being saved by strength training. We won't ruin the whole story, you'll just have to listen to the episode to find out, but there are several valuable lessons in here for both service members facing their own challenges, and for the medical professionals who care for them. The parallels between Michaela's experience and our previous episode with F/A-18E pilot Kegan Gill are astonishing. They both faced the unique combination of physical injury, brain injury, and mental health issues, and they both describe the mental health recovery as being far more challenging than the physical recovery. Find her on Instagram @maneuvering_mic where she discusses everything from aviation to outdoor adventures to resilience.

The year is coming to an end and there are a few topics that we didn't make full episodes out of that we thought were worth discussing. In this episode we hash out: A grab bag of nutrition topics including eating local, raw milk, processed food, and other hot topics in the nutrition space. Fitness during the holidays (or during travel in general). Some moderately spicy political stuff, mostly tied to "MAHA" and what we might see under the incoming presidential administration. Military medical accessions standards (the consequences of MHS Genesis on recruiting, conditions that require waivers, and some recent pilot programs). Tune in for a wide ranging conversation and little light debate. If you're interested in a deeper dive on any of the topics, let us know! Or better yet, recommend an expert guest we can bring on.

This episode continues a theme of bringing on guest's who crossed paths with Alex in the Army and helped shape his perspective on human performance. SGM Jaime Espinoza's career started with troubles involving weight gain, mental health, alcohol abuse, and more. But thanks to help from several people along the way (some human performance professionals, but also just fellow soldiers) he managed to overcome those hurdles and excel professionally. He joined us to talk about how, and how lessons he learned in the process can help improve outcomes for people experiencing the same challenges. Sergeant Major Jaime Espinoza is a native of Azusa, CA. Upon enlisting in the Army in August 2006, he attended basic training at Fort Leonard Wood, Missouri, followed by advanced individual training at Fort Huachuca, Arizona. After completing advanced individual training, he was awarded the MOS 35F Intelligence Analyst. His assignments, in ascending order, were with HHC 2-6 IN, 2 BDE, 1st AD, Baumholder, GE; Bravo Company, 304th MI, Fort Huachuca, AZ; HHD, 525th MP BN, Guantanamo Bay, CU; HHC, 4 BDE, 1st CAV DIV, Fort Hood; HHT, 1-9 CAV, 1st CAV DIV, Fort Cavazos; HHC, 4th BDE, 1st CAV DIV, Fort Hood; HHC, 3rd BDE, 4th ID Attached to Foundry Fort Carson, CO; Delta MI Company, 299th BEB, 4th ID, Fort Carson, CO; HHD, 1ST IO CMD Land, Fort Belvoir; United States Special Operations Command (USASOC). He has deployed in support of Operation Enduring Freedom(OEF) and Operation Iraqi Freedom (OIF). He served in a variety of leadership and technical positions, including Junior Analyst, Targeting Analyst, S2 NCO, ASAS-L Master Analyst, Special Security Representative, Detainee Mail Analyst, S2 NCOIC, Senior Intelligence Sergeant, Platoon Sergeant, First Sergeant, Operations NCO, Observer Controller and Trainer, Foundry Instructor, Operations Sergeant Major. SGM Espinoza’s military education includes the Joint Special Operations Forces Senior Enlisted Academy (Class 74). Other schools include the Small UAV Course, Army Basic Instructor Course, Foreign Disclosure Officer Course, Military Police Pre-Service Course, Army Space Cadre Basic Course, Master Fitness Trainer Course, Critical Thinking Course, Integrated Data Sources and Enhanced Analytics Course, Information Operations Capabilities, Application and Planning Course, Army Operations Security Program Manager / Officer Certification Level II Course, Anti-Terrorism Officer Basic Course Airborne Course and SERE course. He holds an Associate of Arts degree in Applied Sciences in Intelligence Operations from Cochise College, a Bachelor of Arts in History with a concentration in Military History from Southern New Hampshire University, and a Master of Arts in International Relations from New England College. SGM Espinoza’s awards and decorations are the Meritorious Service Medal (2nd Award), Army Commendation Medal (7th Award), Army Achievement Medal (6th Award), Army Good Conduct Medal (6th Award), National Defense Service Medal, Afghanistan Campaign Medal (1 Campaign Star), Iraqi Campaign Medal (2 Campaign Stars), Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal,Humanitarian Service Medal, Military Outstanding Volunteer Service Medal (2nd Award), Noncommissioned Officer Professional Development Ribbon (5th Award), Army Service Ribbon, Overseas Service Ribbon (3rd Award), NATO Medal, Luxembourg’s International March of Diekirch Medal, Presidential Unit Citation (2 nd Award), Meritorious Unit Citation (3rd Award), Army Superior Unit Award. He has earned the Parachutist Badge, Army Basic Space Badge, Canadian Jump wings, Italian Parachutist Badge, German Bronze Parachutist, Polish Parachutist Jump wings and Netherlands Parachutist Jump wings, Norwegian Foot March Badge, Driver’s badge with wheel and track clasps. SGM Espinoza is a recipient of the Military Intelligence Corps Association Knowlton Award.

One of the toughest challenges in military human performance is how to implement programs that work for reserve service members. With only a couple days a month of direct interaction, how do you improve their health and fitness behaviors the rest of the month? Who better to workshop solutions to this issue with than the Chief of the Army Reserve? Lieutenant General Robert Harter was an H2F skeptic at first (we discuss why), but now he's a believer and trying to mobilize the right leaders and resources to improve human performance for his part time soldiers. LTG Harter was confirmed by the U.S. Senate on August 1, 2024, and assumed the dual role of Chief of Army Reserve and Commanding General, U.S. Army Reserve Command. As the Chief of Army Reserve, LTG Harter is the principal advisor on Army Reserve matters to the Secretary of the Army and the Chief of Staff of the Army. As Commanding General of U.S. Army Reserve Command, he leads a community-based force of more than 174,000 Citizen Soldiers and 11,000 Civilians – with a footprint that encompasses all 50 states, five U.S. territories, and more than 23 countries across the globe. His previous General Officer assignments include Commanding General of the 81st Readiness Division, Deputy Chief of Army Reserve, Chief of Staff for Army Material Command, and Commanding General, 316th Expeditionary Sustainment Command (deployed in support of Operation Enduring Freedom). After graduating from Virginia Tech in 1988 with a Bachelor of Arts degree in communication, LTG Harter received his Active Duty commission as a Field Artillery Officer. He also holds a Master of Science degree in National Security Strategy from the National War College. As his initial Active Duty assignment, LTG Harter served as a platoon leader in the 11th Armored Cavalry Regiment, Bad Hersfeld, Germany (deployed to Desert Storm). After branch transferring to the Ordnance Corps, he completed Active Duty assignments with the 101st Corps Support Group, Fort Campbell, Kentucky, and the U.S. Army Munition Center and School, Redstone Arsenal, Alabama. LTG Harter then transferred from Active Duty to the Active Guard and Reserve (AGR) program in 1999. His AGR assignments include Support Operations Officer, 55th Sustainment Brigade, Distribution Management Center Chief, 316th Expeditionary Sustainment Command (deployed in support of Operation Iraqi Freedom), and Assistant Chief of Staff, Office of Chief of Army Reserve. LTG Harter and his wife Erin have been married for over 35 years and have three children. They currently live in Stafford, Virginia.

In this episode we're discussing endurance training with an extremely qualified guest with a world class competitive ultra marathon resume. Alyssa Clark is a professional mountain runner, coach, podcast host and training plans director for Uphill Athlete. As a military spouse, running and coaching have been the constants she can bring with her no matter the duty station. She is also a multisport athlete with pursuits in winter adventures including large mountain link-ups through ski mountaineering, Alpinism, and ice climbing with her husband, Codi who is active duty Navy. Alyssa and Codi currently reside in San Diego, CA with their two Italian cats named Michael Scott and Dwight Schrute. To get an idea of the level of competitor she is in ultra running, here are a few of her race performances: 1st female finisher at Canyons Endurance Runs by UTMB 2023 1st female finisher at HURT 100 2023 1st female finisher at Moab 240 Race 2022Ran 95 marathons in 95 days in 2020FKT on the 350-mile Pinhoti TrailOuray 100-mile women's winner in 2021 And since recording, she also won the UTMB Puerto Vallarta 100k through Mexico’s Sierra Madre mountains, qualifying her for the Ultra Trail du Mont Blanc (UTMB). You can find her on Instagram @theory_in_motion We mentioned Uphill Athlete's recent podcast about fasted training, you can find it here.

In our episode with LTG Gilland we mentioned Shawn "Big Tires Rollin" Robertson as a future guest, and now he's here! Shawn is a paragon of fitness (consistent ACFT 600s, 2nd place in the European bodybuilding championship) who is also passionate about organizational psychology. He joined us for this conversation about the role of fitness in leader development and how leaders can enhance the performance culture of their organizations. MAJ Shawn Robertson is a native of Atlanta, Georgia. He is married to his lovely wife, Maj Jordan Robertson (USAF) and they have three sons – Ezekiel (6), Ishvi (4), and Zachariah (2). Shawn was enlisted as an 88M before commissioning via the Green to Gold program through the University of Hawaii where he earned his Bachelor of Science in Psychology. MAJ Robertson also holds a Master of Arts in Organizational Psychology from Columbia University and a Master of Arts in Defense and Strategic Studies from the Naval War College. Upon completion of the Military Intelligence Basic Officer Leaders Course, he was assigned to the 173RD Infantry Brigade Combat Team (Airborne) at Vicenza, Italy. While there, he served as the Assistant Battalion Intelligence Officer for the 1st Battalion, 503RD Infantry Regiment (Airborne), HUMINT and SIGINT Platoon Leader in the Military Intelligence Company, and deployed with 1ST Battalion, 75TH Ranger Regiment as an individual augmentee in support of Operation Freedom Sentinel in Afghanistan, serving as one of the Deputy J2s. Following attendance at the Infantry Captain’s Career Course at Fort Benning, Georgia, and the Signals Intelligence/Electronic Warfare course at Fort Huachuca, Arizona, MAJ Robertson was assigned to the National Security Agency, where he served as the Technical Production Operations Officer in the Army Technical Control and Analysis Element, and as the Bravo Company Commander, leading the National Security Agency’s Special Operations Detachment in support of combat operations. In our episode with LTG Gilland a few weeks ago we mentioned Shawn "Big Tires Rollin'" Robertson as a future guest, and now he's here! Shawn is passionate about organizational psychology and developing leaders, but he's also incredibly fit (consistent ACFT 600s, 2nd place in the European bodybuilding championship). He joined us in this conversation to discuss how fitness fits into leadership development, and how leaders can improve the performance culture in their organizations. After completion of graduate school and the United States Military Academy’s (USMA) Eisenhower Leader Development Program, MAJ Robertson served as the Tactical Officer for a Cadet Company, where he focused on leadership and character development. MAJ Robertson also served as the Aide-de-Camp for the Commanding General and Superintendent of USMA. MAJ Robertson is now serving as a Commander in the United States Army Special Operations Command.

In this episode we're diving into the fundamentals of how to get strong, and our guest is one of the best in the game at taking novices to pretty serious levels of strength. Andy Baker began his career in the strength & conditioning industry in 2001, as an intern while attending Texas A&M University. Like many people in the early 2000s he witnessed 9/11 and thought exercise science lectures might not be exactly where he needed to be, so in 2003, he stepped away from college and enlisted in the U.S. Marine Corps. He served multiple combat tours in Iraq between 2003-2007. While serving on active duty he continued to coach clients and finished his undergraduate degree in Health & Sport Science from American Military University. In 2007, he opened the doors to Kingwood Strength & Conditioning (now Baker Personal Training) and he has served as the owner and lead trainer for the past 16 years! His clients range from Division I college athletes to people in their 80s! As you'll hear in the episode he's been extensively involved in Starting Strength working with Mark Rippetoe, including co-authoring the current edition of Practical Programming for Strength Training and the Barbell Prescription. He has also competed as a Raw and Drug-Free Powerlifter with the Natural Athlete Strength Association. In 2010, I won the N.A.S.A. Grand Nationals in the 198 lb raw division. My winning total included a 529 lb Squat, 380 lb Bench Press, and 562 lb Deadlift. We didn't work it into today's discussion, but his rebrand from strength and conditioning to personal training has also involved a refocus on older adults and strength training for longevity. As that space grows, he has made some really important contributions to that expanding part of the fitness industry.

To prepare for this episode we challenged each other to bring our top three fitness tests from any military around the world. Globally there are a wide variety of approaches, from extremely simple to extremely complex. A few of the ones we chose have been previously mentioned on the podcast (or on our social media) but others we've never discussed before. We also have a few honorable mentions, including one that isn't from the military at all, but that everyone who is passionate about the history of physical culture should be familiar with. Down the road we might use pieces of these for some audience challenges, so hopefully you've been training!

After two years of waiting, the Pose Method episode is finally here! You've asked what we think of it, here are our answers. Pose Method® is a proprietary method for coaching running technique developed by Dr. Nichloas Romanov in 1977 in the former Soviet Union. Pose clinics have been taught around the Army since 2009 and the newest version of FM 7-22 put Pose into official Army doctrine. In this episode we break down a few key questions: What is the Pose Method? Does the Pose Method work? How did the Pose Method end up in Army doctrine? We are joined in this conversation by Dr. Nick Barringer, who co-authored Gravitational Running and the Tactical Athlete, which analyzed the evidence for Pose Method, among other similar techniques. You can find Pose Method's content on their website and their military-specific website. They also have a YouTube channel called Pose TV that includes a military section featuring numerous endorsements from Army leaders. Some of the research mentioned in the episode: Effect of a global alteration of running technique on kinematics and economy (co-authored by Dr. Romanov, who led the training intervention) A Review of Mechanics and Injury Trends Among Various Running Styles (authored by Army researchers) Thinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics Smoothness: an Unexplored Window into Coordinated Running Proficiency (we didn't actually talk about this one, but even though he can't describe the findings, Drew is annoying about it so it's in the show notes)

We've been talking about having Ray on the podcast for over a year now. He brings a unique perspective as a former infantry Marine NCO turned strength and conditioning coach. And more importantly, he always focuses his insight on the real issues. The military human performance space is more about building the right culture than dialing in the Xs and Os of workouts, and he clearly knows that. Ramon “Ray” Cossio is a 12-year veteran of the Marine Corps, where he served as an infantry squad leader, platoon sergeant, and martial arts-instructor trainer. During his time in service, he deployed to Afghanistan in 2005 and participated in operation Red Wings, Iraq in 2006 during the “Surge”, and once again Afghanistan in 2011 to Sangin, Helmand Province. For his service Mr. Cossio was awarded two Combat Action Ribbons, three Navy and Marine Corps Achievement Medals, and a Bronze Star with "V." Following his time in the Marine Corps he received his bachelor’s degree in Exercise Science from the University of Houston where he participated in internships with the UH sports performance and the Texas Obesity Research Clinic. He then went on to earn his master’s degree in Kinesiology from the University of Texas where he conducted research on e-cigarettes’ effect on blood vessel and was member of the Cardiovascular and Aging Laboratory. His professional experience has included roles as a coach, programmer, and operations manager for private “multimodal” gyms Austin and Houston, TX. In 2018 he began working as a contracted strength and conditioning coach for the Army’s H2F-Lite program where he had the privilege of working with 40 th BEB, 2-37 AR, and 1AD DSB. Following his time as a coach Mr. Cossio was hired in 2021 as the 11th ADA H2F Program Director, and he continues in that role today.