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.

It has been a long time, but we're back with another "101" episode. This time we're breaking down the considerations involved in assembling a week of hybrid training.

If you're in the military, you're already doing hybrid training whether you call it that or not. Frankly, just meeting global health guidelines for physical activity amounts to hybrid training. Every health authority agrees: both cardiovascular and resistance exercise are vital to overall health.

But trying to push both to high levels introduces some complexity. That's what we're here to help with.

Some key topics we cover include the interference effect, consolidation of stressors, and building assessments into training.

We did a contracting episode a few weeks ago where we aired out a few grievances mostly focused on how strength and conditioning coaches in contracted roles with the military are treated. In that conversation we acknowledged that we have limited experience with contracting, and we were open to having an expert come on and set the record straight. 

As it happens, this week’s guest is exactly the kind of expert we were looking for.

Chris Larkin is LMR Technical Group CEO and Cofounder and his background covers enlisted and officer service in Air Force Special Warfare and extensive involvement in military human performance in multiple different roles.

Chris spent 28 years total in the Air Force as an enlisted Combat Controller and Special Tactics Officer, starting to advocate for military human performance initiatives even before commissioning.

He served as the first Squadron Commander at the Special Tactics Training Squadron and helped establish the Combat Athlete Program (which pre-dated SOCOM POTFF) working with AF Research Lab and USAFA Human Performance Lab.

He had HPO specific facilities built at the STTS and 23 Special Tactics Squadron – some of the first built in the DoD and even ran one of the first ever Human Performance Symposiums (bringing in industry, academia, and other military units to help solve HPO problems). He wrote his thesis at the Joint Advanced Warfighting School (JAWS) on “Combat Fitness a Concept Vital to National Defense” and was an Operational Squadron commander when POTFF came to AFSOC and even deployed HPO staff into Afghanistan to expedite the recovery process.

His credentials include a bachelors in Exercise Science, Master Fitness Trainer, ACSM Exercise Leader, and USA Triathlon Coach.

He's also an accomplished athlete in his own right. He ran Division 1 Cross Country and Southwest Texas State University. He has represented the Air Force in downhill skiing, triathlon, pentathlon, and Ironman - including 3 Ironman finishes. And he has 3,000 parachute jumps – including numerous demonstrations at events including NFL, MLB, NASCAR.

Dr. Chris Frueh is back for his second appearance on the pod! If you missed our previous conversation with him we dove into the dysfunction at the VA, with particular emphasis on the disability system.

Dr. Chris Frueh, PhD is a Clinical Psychologist and Professor of Psychology at the University of Hawaii-Hilo. He has over thirty years of professional experience working with military veterans and active-duty personnel, and has conducted clinical trials, epidemiology, historical, and neuroscience research. He has co-authored over 300 scientific publications, including a graduate textbook on adult psychopathology.

Recently his work has been intensely focused on a phenomenon called "operator syndrome," a set of complex, interrelated medical-psychological injuries faced by military special operators. This is interwoven with the concept of high allostatic load, but with a particular focus on the types of stresses and exposures unique to the military and combat.

Chris' book released just a few months ago, you can pick up a copy here!

If you're not ready for the full book but still want to learn more about the topic, Chris published this article in the International Journal of Psychiatry in Medicine laying out the Operator Syndrome phenomenon.

A few weeks ago we got the news that Congress was considering directing the military to investigate the potential for adding creatine to MREs. This spurred a lot of discussion on creatine's effectiveness and dosing strategies, and to really get to the bottom of that we needed an expert. Our guest this week is so much of an expert that he is often referred to as "Dr. Creatine."

Scott Forbes is an associate professor in the Department of Physical Education Studies at Brandon University in Manitoba, Canada, and an adjunct professor in the faculty of Kinesiology and Health Studies at the University of Regina in Canada. Dr. Forbes is a certified sports nutritionist through the International Society of Sports Nutrition (ISSN) and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology (CSEP). Dr. Forbes has published over 110 peer-reviewed manuscripts and five book chapters. His research examines various nutritional (e.g., creatine and protein) and exercise interventions to enhance muscle, bone, and brain function in multiple populations, including athletes and aging adults.

Bachelors (Kinesiology): University of Saskatchewan
Masters (Kinesiology): University of Saskatchewan
Ph.D. (Physical Education and Recreation): University of Alberta
Post-Doctoral Fellowship (Faculty of Medicine): University of Calgary
International Olympic Committee diploma in Sport Nutrition

A large portion of the content for this episode was based on his publication "Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show?"

Our guest for this episode has been on Active Duty for over 34 years, with much of that spent in Special Operations, and he's still scoring 600s on his ACFTs. Our wide ranging conversation covers everything from how he's maintained a high level of physical performance across his long career to the role that physicality plays in developing young leaders. We even dig into ideas for improving the health and fitness culture across our country.

Lieutenant General Steve Gilland commissioned into the United States Army upon graduation from the United States Military Academy in 1990. As an Infantry Officer, he served in a variety of tactical assignments in Air Assault, Armor, Mechanized Infantry, Ranger, and Special Operations units. He has served in the 24th Infantry Division, the 2nd Infantry Division, the 75th Ranger Regiment, the United States Army Special Operations Command, the 1st Cavalry Division, the 101st Airborne Division, the 2nd Infantry Division, the III Armored Corps, and the United States Military Academy.

Lieutenant General Gilland has commanded at every level up to Division and participated in numerous operational deployments to the Middle East, Africa, and Afghanistan.

Prior to assuming duties as USMA’s 61st Superintendent, he served as the Deputy Commanding General (Maneuver) of III Armored Corps, Fort Hood (known as Fort Cavazos since 2023), Texas.

Lieutenant General Gilland holds a Master's Degree in Military Operational Art and Science from the Air Force Command and Staff College.

He has the long list of awards you would expect, plus he has earned the Combat Infantryman’s Badge, Expert Infantryman’s Badge, Ranger Tab, Master Parachutist Badge, Air Assault Badge, and - notably less common than the rest - the Military Free Fall Jumpmaster Badge.

Lieutenant General Gilland has been happily married to his West Point classmate Betsy, for more than 33 years. Team Gilland are the proud parents of three children.

Our guest this week is a key player in two important research and policy initiatives. First, she led the Army Comprehensive Body Composition (ACBC) study that led to the recent updates to body composition policy. Second, she leads the Female Elite Warfighter (FEW) research initiative which focuses on identifying the characteristics that make women successful in elite combat training courses. We discuss both of these ongoing efforts in this conversation.

Holly McClung is a Nutritional Physiologist for the Military Performance Division at the United States Army Research Institute of Environmental Medicine (USARIEM) in Natick, MA.

She earned her Master of Science Degree in Nutritional Biochemistry from the University of New Hampshire and obtained her certification as a Registered Dietitian through course work at Cornell University and the Cleveland Clinic Foundation.

Holly is dual-trained in nutrition and exercise physiology, holding certifications as a Certified Specialist in Sports Dietetics and Certified Exercise Physiologist.

On the Military Performance Team Holly functions as a principal investigator leading work in the female Warfighter and special populations workspace. Her work group is focused on designing and implementing research to quantify and model individualized energy and nutritional needs of modern Warfighters.

She led the Army’s modern body composition study, and her research supports the 2023 updates to the Army Body Composition Policy (AR 600-9).

Holly has published more than 45 peer-reviewed publications and holds two patents on a mobile metabolic sensor system intended for personal use. Most recently her attention has been on characterizing the physiological, metabolic, and cognitive profile of elite Warfighters going through the modern Ranger Training Course to determine
whether differences exist between sexes.

She also has some really interesting forthcoming research based on the Army body composition study pending publication that we'll keep you guys posted on. And most importantly, she's a member of Leg Tuck Nation.

A selection of her publications:

"Development and cross-validation of a circumference-based predictive equation to estimate body fat in an active population"

"The Rise of the Female Warfighter: Physiology, Performance, and Future Directions"

"Physiology of Health and Performance: Enabling Success of Women in Combat Arms Roles"

"Physical and Physiological Characterization of Female Elite Warfighters"

"Psychological and Sociological Profile of Women Who Have Completed Elite Military Combat Training"

Contracting is a dominant theme in military human performance because so much of the staffing for military human performance teams is handled through large contracts. In this week's episode we break down some of the key issues with defense contracting that make things harder in human performance.

If we can't define the value of coaches, "least price technically acceptable" quickly becomes "lowest bidder." And that creates a race to the bottom for coaching salaries.

Stricter requirements for coach certification might be counterproductive if pay doesn't increase. We've seen other related professions require higher degrees without the salaries to justify the additional schooling.

Personal services contracting only happens within specific exemptions, mostly reserved for medical and special operations. Non-personal services comes with limitations that make it harder to get the right people.

It's hard to come up with who is "at fault" for some of the current problems, because these systems are complicated. But we have to have these conversations if we're going to make any progress.