MOPs & MOEs

Exploring the concept of autoregulation in training with focus on RPE and RIR, importance of subjective evaluations over percentages, benefits of individualized programs, and optimizing strength training through auto-regulation and RPE. Also delves into breaking powerlifting records as Air Force Missile Officer, traditional vs alternative strength programming, and training readiness and consistency discussion.

We're going back overseas with this episode, this time to Norway. The Norwegian military has a reputation for high fitness standards, and therefore their special operations forces take fitness to another level. This week we'll be digging into the training and testing of the Marinejegerkommandoen, more commonly known in English as MJK or NORNAVSOC (Norwegian Navy Special Operations Command). Directly translated they are the Marine Jaegers, and they live up to that legendary name. Our guest Paul Solberg has a Masters in sport psychology and PhD in health psychology and physiology from the Norwegian School of Sport Sciences. He is an accomplished athlete in his own right, having represented Norway as a javelin thrower and also competing nationally in handball, powerlifting and weightlifting. After his athletic career he Coached for several of the best track and field throwers in Norway. These days he is the Head of the Strength Department at the Norwegian Olympic Training Center and Committee, but we're going to spend most of this conversation focused on his previous role. For many years he was the human performance program director for NORNAVSOC, where he built the training program they use today. He has also published close to 40 peer reviewed articles focusing particularly on muscle adaptations, recovery, power-training, motivation and well-being, and reliability of testing. We mentioned Magnus Midtbo's videos where he took the Coastal Rangers and Long Range Reconnaissance fitness tests, so here there are: Coastal Rangers: https://www.youtube.com/watch?v=81Dz26FboU4 LRRP: https://www.youtube.com/watch?v=J-zAeifC2sQ

The podcast covers various recovery modalities like sauna, cold plunge, foam rolling, and massage guns. They discuss the benefits and risks of these methods and address misinformation. Links to research studies are provided. Other topics include active recovery, painkillers, stretching, and compression gear. The conversation emphasizes the importance of personalized recovery strategies and debunking myths in the fitness industry.

Our guest this week is the creator of Ninety-Pound Rucksack, a podcast that examines the stories that made the 10th Mountain Division famous as well as those history has forgotten. Equal parts real-time research, intimate conversation and revelatory journalism, Ninety-Pound Rucksack explores not only the conventional wisdom about the 10th, but the transformative power of the mountains to forge a collective identity among the mountain troops—and to ignite a passion for the outdoors that reshaped American society in the process. The story of the 10th is famous for good reason. Not only did its insertion into the war help end Germany’s occupation of Italy; post-war, its veterans founded and developed ski areas across America, started companies like NOLS and Nike and launched the fields of avalanche science and wilderness rescue. The founder and board chair of The Teton Climbers’ Coalition, Christian Beckwith has spent more than thirty years immersed in the world of alpinism. In 1996, he became the youngest person to edit the world’s premier mountaineering journal, The American Alpine Journal. From there he went on to lead numerous projects: Alpinist Magazine, Alpinist Film Festival, Teton Boulder Project Outerlocal, the Town Pump bouldering series, SHIFT (a 501c3 non-profit organization dedicated to the advancement of nature as a social determinant of health), and AlpinFilm. He has made expeditions to Kyrgyzstan, Alaska, Peru and Tibet, skied the Grand Teton half a dozen times, and established numerous first ascents and descents around the world. In 2023, he was inducted into the 10th Mountain Division’s Warrior Hall of Fame for services rendered to the Division which is what we'll be discussing in this conversation. He lives in Jackson, Wyoming, with his wife and daughter. If the discussions in this episode interest you, go listen to Ninety Pound Rucksack wherever you get your podcasts!

This week we're diving into the topic of combatives, and it would be hard to find a more qualified guest to discuss the topic than the one we have today. From bare-knuckle boxing the ROK Marines' Taekwondo champion to establish the US Army Combatives School, he has done it all. Matt Larsen is a former United States Army Ranger and combatives instructor. He is known as "The Father of Modern Combatives," credited with the creation of the United States Army's modern combatives doctrine and the establishment of the U.S. Army Combatives School. Larsen enlisted in the United States Marine Corps as an infantryman in 1984. He was stationed overseas in Kanagawa Prefecture, Japan with the Marine detachment at Naval Air Facility Atsugi. During this time Larsen began training in judo, Shotokan karate, and traditional boxing. During his time in Japan Larsen fought in the Japan Karate Association's All Japan Karate Championships, Muay Thai bouts in Thailand, and a bare-knuckle fight against the ROK Marines Taekwondo champion. He was also a member of the 3rd Marine Division's boxing team. Matt then transitioned from the Marine Corps to the Army and made his way to Ranger Regiment. Initially assigned to 1st Ranger Battalion at Hunter Army Airfield, Larsen parachuted into Panama with the Rangers during Operation Just Cause and was also involved in Ranger operations during the Gulf War. After moving to 2nd Ranger Battalion he found himself as the Non-Commissioned Officer in Charge of combatives and Close Quarters Battle (CQB) and started developing a more formal curriculum. This led him to taking over the combatives program for the entire regiment. During an assignment to 11th Infantry Regiment he establish a combatives schoolhouse in a warehouse. Within a short time, the school became so successful that units from throughout the Army began sending their soldiers. Several new courses had to be developed in order to continue teaching beyond the initial course, with the idea of building programs within these units. Eventually the school was recognized by the Army as the "United States Army Combatives School". In 2002, the training manual which he had been working on since his time with the Ranger Training Brigade was published by the Army as Field Manual 3-25.150 (Combatives). After more than a decade leading combatives for the Army he now works at West Point's Department of Physical Education as the director of their combatives program. You can find Matt on Instagram at the extremely appropriate handle @combatives

This week's podcast is special because we have a chance to provide a platform for someone who is really making a difference in improving quality of life got service members. Rob Evans is the creator of Hots & Cots, an app built to be the "yelp for enlisted life" that is simultaneously increasing transparency and accountability for dining facilities and barracks. If you're unfamiliar with the phrase "three hots and a cot" it refers to that, whether you're joining the military or going to prison, at least you can (theoretically) count on three square meals a day and a cot to sleep on. If you've been following the news, you've almost certainly seen that there are issues with both the "hots" (meals) and the "cots" (barracks) lately, and Rob is on a mission to fix both. Rob is a former Army sergeant with 12 years of service, concluded his military career as a 92F. Leveraging over a decade of IT experience, he transitioned into the role of a software developer. Combining both his Army experience and his software skills he recently created an app called Hots & Cots that is essentially Yelp for military installations, which we'll be diving into here. Rob lives outside of Charlotte, NC, with his wife and two boys and outside of work he loves running, weightlifting, and the outdoors. Oh and coffee, he also loves coffee. As you listen to the work Rob is doing, if you're in the military please encourage anyone you work with to download the app and help give Rob the tools to hold leaders accountable on these issues. We discussed the notorious clip of the IMCOM commander saying he doesn't have a mold problem, he has a discipline problem. If you missed that incident, here's some of the coverage including the video clip. Hots & Cots Website

Exploring the controversies and philosophies of CrossFit, including discussions on defining fitness, functional movements, nutrition, kipping, Olympic lifting, and Uncle Rhabdo. The podcast delves into the debate on kipping pull-ups, competing standards in training, certification value, hyponatremia risks, functional movement definitions, discrepancies in training manuals, and the concept of fitness according to CrossFit. The hosts also critique resistance training specificity, nutritional guidelines, and the intersection of CrossFit and nutrition.

Diving into community building with Charles Vogl, discussing the importance of shared values, intimate events, and breaking bread together. Exploring challenges of top-down approaches and the power of genuine connections in fostering thriving communities. Also, delving into the significance of invitations, veteran support, and embracing values in a changing society.

This week we're diving into a conversation about mountain warfare, and our guest is about as qualified as they come. Captain Paul Rogers is the commander of the Special Operations Mountain Warfare Training Center (SOMWTC). He is the first Officer to graduate all USSOCOM Mountain Operator Courses and has tackled some extreme mountain objectives. The SOMWTC develops some of the most qualified mountain warfare instructors within the US Military, and is responsible for the certification of USSOCOM Mountain Leaders, operational employment of mountain warfare experts, and doctrine writing for all USSOCOM Military Mountain Operations. In this episode we also spend some time discussing a devastating mountaineering accident that Paul recently experienced. Our human performance folks will appreciate the way that 10th Special Forces Group's interdisciplinary team brought Paul back from nearly dying to a high level performance in a matter of just a few months. We also discuss the mental health ramifications of an experience like that and how he tackled that challenge too. Captain Paul Rogers is a native of Littleton, Colorado and commissioned as an Engineer Officer in 2013 from the United States Military Academy with a Bachelors of Science in Civil Engineering. Following the Engineer Officer Basic Course, he was assigned to 4th Brigade 25th Infantry Division at Fort Richardson, AK. While at 4-25 IBCT(A) he served as an Airborne Light Equipment Platoon Leader, Sapper Company Executive Officer, and BN Assistant Operations Officer.   CPT Rogers attended the Special Forces Assessment and Selection in 2017 and graduated from the Q Course in 2019, after which he was assigned to 10th Special Forces Group. There he served as the Detachment Commander of SFOD-A 0223 (Mountain). As Detachment Commander he deployed twice in support in support of Operation ATLANTIC RESOLVE and the Russo-Ukrainian War before transitioning into his current role. CPT Rogers is an active member of the American Mountain Guide Association and has completed a number of certifications as an aspiring Ski and Alpine Guide. He lives in Castle Rock, CO with his wife Andrea and their three dogs.

Lt Col Justin "Astro" Elliott, a former commander of the USAF Thunderbirds and expert in fighter pilot physiology, discusses the critical role of breathing in extreme environments. He shares his extensive flying career and the unique challenges faced by fighter pilots, particularly regarding breath control under high G-forces. Astro also delves into advancements in technology aimed at improving lung function, the psychological dynamics of elite aerial teams, and the importance of decision-making and adaptability in aviation. His insights illuminate the intersection of science and performance standards in military aviation.