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Training Review: TMACS / Pat McNamara’s Combat Strength Training (CST)

Instructor/System: Pat McNamara is a 22 year US Army veteran, having served both with vanilla Special Forces and, for thirteen years, with 1st SFOD-D — Delta Force — before retiring as a Sergeant Major in 2005. In the training world, he’s primarily known for his firearms and combat tactics training, under his TMACS brand, but he also offers a class on his approach to physical fitness and readiness. Now in his early 50s, he remains a physical powerhouse and endless font of energy and enthusiasm. He is the author of Sentinel: Become the Agent in Charge of Your Own Protection Detail which covers some of the same topics as the class reviewed here.

Content: McNamara’s “Combat Strength Training” (CST) course is a one-day class on how to obtain and maintain physical fitness and readiness. The word “combat” in the title reflects two things. First, that the basic functional attributes developed are relevant to combat, specifically in terms of movement in the transverse plane, which McNamara believes is sorely underdeveloped in most combat athletes. Read More

RMSR Strength Method – Part 2

This article is part of a multipart series. Part 1 is here.

RMSR Strength Method Workout

Frequency is three non-consecutive days per week, alternating between the A and B workouts.

Workout A
Back Squat 3×5+
Press 3×5+
Chin-Up 3×5+

Workout B
Front Squat 2×10+
Bench Press 3×5+
Deadlift 1×5+

Starting Weights: Your starting weight for any of the above exercises is the weight at which your barbell movement speed begins to slow. Read More

RMSR Guide to How to Setup the Best Garage Gym Ever – Part 1

This article is part of a multipart series. Part 2 is here.

Ever wanted to build the ultimate garage gym or home gym setup to attain your full athletic potential? Want to do so using bombproof gear that you’ll be able to pass onto your children?

The Barbell: Rogue’s Beater Bar is a great, affordable choice at $165. You might be able to find something cheaper used, but be careful to make sure the barbell collars spin nicely and that the bar itself is straight. On the higher end, there’s probably no value in going beyond the $300-ish bars unless you’re a competitive Olympic lifter. We use Rogue Ohio Bars in black oxide and it’s a wonderful piece of kit at $325. Fit and finish are phenomenal. Read More

RMSR Guide to Bumper Plates

Everyone’s heard that old saying, “Once you go bumpers, you never go back.”

That’s true, but the first thing to note in talking about bumper plates is that contrary to popular belief, not everybody needs them. If you’re never going to do any exercises where you’ll need to drop the barbell for safety or performance reasons, you don’t need bumper plates. Save yourself an enormous amount of money and just buy used metal plates locally. Done.

If you’re sure you want/need bumper plates, read on.

Read More

RMSR Strength Method – Part 1

This article is part of a multipart series. Part 2 is here.

The RMSR Strength Standards

  • Back Squat: 2.0x bodyweight
  • Front Squat: 1.75x bodyweight
  • Press: 1.0x bodyweight
  • Deadlift: 2.5x bodyweight
  • Bench Press: 1.5x bodyweight
  • Chin-Up: plus 0.5x bodyweight

The first phase of developing your physical power is to build basic strength. This is best done by targeting the bodies major muscle groups in compound movements and by focusing on linear progression. In combination with sufficient sleep and nutrition, the above strength standards should be obtainable in some number of months by most adult men. Read More