Coach Mo • February 23, 2025

Plate Carrier:Vest

Plate Carriers:Vests

There are many benefits to owning a plate carrier, whether its fitness, self-defense, or just being prepared. Like many of the other topics we will be covering, there are many options to choose from when it comes to plate carriers/weighted vests. What it really comes down to at the end of the day is what you like best for you. Don’t listen to all these YouTube influencers that do all these crazy reviews narrowing it down to a single thread. Is all that important, maybe to some people but I will tell you right now whatever gear you do have you will make work and having something is better than having nothing and at the end of the day choosing what fits you best and is the most practical and comfortable for you is the way to go. I will be covering three different plate carriers that offer the same main functions but focus on different applications. 


Starting off with my favorite is the T-REX ACO priced at $150-$160. The ACO comes in five different color options which are black, coyote brown, m81 woodland, ranger green, and multicam original. It is made of 500D construction with tweave inner lining, has a MOLLE row placard interface right above all the Velcro, and shoulder straps that actually do offer comfortability. Make sure you pay special attention to the sizing as TRex has explained it in depth so there really shouldn’t be any confusion. 


The ACO offers modularity by providing numerous add-ons in the forms of pouches and placards to fit your needs. The other benefit that is offered that may be important is the concealability. Wearing a bulky jacket or a zip-up hoodie does the trick which may come in handy in non-permissive environments. It is also compatible with the most popular along with various other armor plates. Definitely worth taking a look at the website and learning a thing or two. 


The second plate carrier we are going to cover is the slickster that is offered by Ferro Concepts which you can find for about $160 on tactical distributors. First of all, Ferro Concepts is (in my opinion) top tier and offers a great line of products along with the slickster, my favorite being their slings (check them out). The slickster offers an even more “minimalist” design and is only customizable/compatible with ADAPT accessories. Cummerbund offers built in pouches with varying sizes just like the ACO. The sleek look of the slickster also gives a more appealing look to the eye and has been adopted by many Law-Enforcement and Military professionals. Again, pay close attention to the sizing as this one does not have the exact same compatibility as the ACO. 


While those both are rated for ballistic armor plates, they can still take weighted non-ballistic plates as placeholders. And if you fall into the category where you do not have the need for armor plates and want a plate carrier/vest strictly for physical training and exercise then the 20Lbs TacTec Weight Vest Kit. This vest is offered at $245 which includes the 20lbs plates which are offered for around $140 individually. The TacTec is designed specifically for PT so it has comfort and ergonomics that align with that field rather than defensive needs/applications. 


Lastly, let’s go over training plates! No, we are not going to cover armor/ballistic plates in this blog, I would need to spend the entire blog on that subject as that can get really nerdy. If that’s something you guys are interested in let us know! Anyways, the ACO and the slickster will need to be paired with a set of plates and if you just need some training plates here are two great options. Rogue offers different sets at different sizes as does 5-11 Tactical. They are both comparable in price but just depends on what's in stock that fits your needs the best but can't go wrong either way. 


Hope this helps you guys out when picking out your next plate carrier. Remember, there are endless options out there when it comes to these things and the ones I reviewed are just ones that I have happened to come across. I also do have knowledge on other plate carriers that offer different applications and that could be discussed in a future blog as well. Thanks for reading and let us know what you thought of the blog.

Last note! If you have any knowledge or assessments of these or recommendations please share! 


Plate Carriers:Vests


Plate Carrier/Weighted Vest 


Ferro Concepts Slickster $160 - Link To Purchase


T-Rex Aco $150-$160 - Link To Purchase


TacTec Weight Vest Kit 20lbs  $245 - Link To Purchase


Training Plates:


5-11 - Link To Purchase


Rogue - Link To Purchase

Time Under Tension: Building Strength That Actually Matters

By Coach Mo • July 28, 2025
Time Under Tension: Building Strength That Actually Matters Most people move way too fast through their reps. They’re chasing numbers or trying to beat the clock, but they’re missing the point. Strength doesn’t come from speed—it comes from control. If you’re not putting your muscles under real tension, you’re not training for anything that matters outside the gym. That’s where time under tension (TUT) comes in. It’s one of the most effective ways to break muscle down, build it back stronger, and make it useful for real-world application. What Is Time Under Tension? Time under tension is the total amount of time your muscles are actively working during a set. It’s about how long you keep the muscle contracting—not just how many reps you do. For example, if you do a 10-rep set of squats, and each rep takes 6 seconds (3 seconds down, 1 second hold, 2 seconds up), that’s 60 seconds of tension. Compare that to 10 fast reps in 15 seconds—it’s not the same training stimulus. TUT increases mechanical tension , which is one of the three main drivers of hypertrophy, along with muscle damage and metabolic stress (Schoenfeld, 2010). What’s Happening Inside the Muscle? Muscle contraction works through the sliding filament theory—actin and myosin filaments sliding past each other to shorten the muscle. During eccentric contractions (the lowering or lengthening phase), the muscle is under the most stress, and that’s where most of the microscopic muscle damage occurs (Proske & Morgan, 2001). That damage is exactly what your body needs to rebuild and adapt. Slowing this phase down increases: Mechanical load on the muscle fibers Motor unit recruitment , especially the high-threshold ones responsible for serious strength (Enoka, 1997) Intracellular calcium concentration , which plays a key role in activating mTOR and muscle protein synthesis (Bodine et al., 2001) The more you control the movement, especially on the way down, the more your body is forced to respond and adapt. Why TUT Builds Strength, Not Just Size TUT is often associated with bodybuilding, but this isn’t just about muscle size—it’s about strength, stability, and function. Here’s how it works: Better neural adaptations : Your nervous system gets more efficient at recruiting muscle fibers under fatigue. Joint and tendon durability : Controlled reps train the stabilizers and connective tissue, which take longer to adapt than muscle. Stronger movement patterns : You’re not relying on momentum—you’re building strength through the full range of motion. This is how you build a body that doesn’t just look strong but moves like it. Whether you’re training for combat sports, hard physical labor, or just life—TUT helps build the kind of strength that actually translates. Functional Strength = Control In real-life situations, you don’t get to control the pace. Strength has to show up when you’re tired, off-balance, or under load for longer than expected. TUT trains you for that. It makes you own the movement, slow it down, and get stronger in the hardest parts of the lift. That’s how you bulletproof your body and build lasting, usable strength. Final Thoughts Time under tension isn’t fancy—but it works. It makes every rep count. It breaks the muscle down deeper, trains your nervous system harder, and prepares you for the kind of challenges that don’t happen in perfect gym conditions. Don’t just go through the motions. Get intentional. Slow it down and get Battle Ready. Citations Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research , 24(10), 2857–2872. Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology , 537(Pt 2), 333–345. Enoka, R. M. (1997). Neural adaptations with chronic physical activity. Journal of Biomechanics , 30(5), 447–455. Bodine, S. C., et al. (2001). Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy. Nature Cell Biology , 3(11), 1014–1019.

The Warrior Society Never Died — It Just Changed Its Armor

By Coach Mo • June 21, 2025
The Warrior Society Never Died — It Just Changed Its Armor Since the beginning of civilization, warriors have stood at the core of every society. Not always kings or conquerors — but protectors, hunters, and guardians of their people. From the Spartan agōgē to the samurai of feudal Japan, from Viking raiders to Native American scouts, warriors weren’t just defined by combat. They were shaped by discipline, loyalty, and a personal code — passed down through generations. Weapons changed. Terrain changed. But the way of the warrior remained. History’s Constant: A Code Greater Than the Sword The ancient Japanese had Bushidō — “The Way of the Warrior.” It wasn’t just about battle. It was about how to live: with honor, courage, respect, and self-control . “Bushidō is not a set of rules, but a way of life.” ( Nitobe Inazō, 1900 ) Across the globe, the same truth echoed. Spartans trained from age 7 to embody toughness and duty. Zulu warriors underwent rites of passage that demanded grit and mental toughness. Norsemen saw valor in battle as a path to eternal glory in Valhalla. Even during times of peace, warriors stayed ready — training, mentoring, and living by a code that kept their culture strong. Finding Brotherhood in the Marine Corps When I joined the United States Marine Corps, I walked directly into that warrior lineage. The standards were tough. The expectations never dropped. You were either all in — body, mind, and soul — or you were out. That’s the way it was in the Infantry. But through the pain, the hardship, and the pressure, I found brotherhood, purpose, and identity. It wasn’t about rank or medals. It was about your brother next to you. It was about being ready, every day. Rediscovering the Warrior Spirit in a Gym in Texas Leaving that lifestyle, I thought I left that warrior world behind. No more formations. No more forced accountability. No more mission tempo. And for a while, I felt adrift — like that part of me had nowhere to go. But I was wrong. I found it again on the mats at Iron Forge MMA in Round Rock, Texas. It wasn’t a battlefield. There were no ranks or rifles. Just normal men and women — bartenders, accountants, sales representatives, blue-collar workers — showing up day in and day out. Some fight at the amateur or pro level and some are just regular people living an uncommon lifestyle. They train before dawn, after double shifts, and on their worst days. Not because they have to — but because something inside them refuses to go soft. This Is the Modern Warrior Class What connects these people isn’t their job or background. It’s how they carry themselves. They live with: Discipline — showing up no matter what Honor — doing the right thing even when it hurts Loyalty — supporting their teammates like family Courage — facing fear in all its forms Humility — always learning, always earning Whether they wear aprons or gloves, uniforms or street clothes — they are today’s warriors. And their code? It mirrors the virtues of Bushidō: Rectitude. Courage. Benevolence. Respect. Honesty. Honor. Loyalty. ( Nitobe, 1900 ) The Warrior Society Lives On — Through Us This isn’t some fantasy about war. This is about choosing the harder path — the one that makes you sharper, tougher, and harder to break. The warrior doesn’t wait for chaos to come. They prepare, so when it does — they’re already standing. They protect their families. They lead by example. They train so weakness never gets the final say. We are still here. In gyms, in dojos, on the range, in firehouses, in quiet morning runs, in late-night rolls. Train in every aspect. We’re not chasing war. We’re honoring a code. And if you live by that code — even in a world that wants you soft, distracted, and passive — Then you are one of us.

Bugout Bags, Go Bags & Vehicle Loadouts: Are You Battle Ready or Just Playing Dress-Up?

By Coach Mo • May 21, 2025
Let me make one thing real clear—you won’t rise to the occasion when shit hits the fan. You’ll fall to the level of your training, preparation, and mindset. If you're reading this, you're probably not the average soft civilian who thinks "preparedness" means charging their phone before a storm. You're part of the warrior class—protectors, providers, fighters. And with that title comes responsibility. To be ready. Always. Battle Ready isn't just a brand. It's a way of life. That means your body is trained, your mind is sharp, and your gear is packed. Emergencies come fast and dirty: natural disasters, civil unrest, blackouts, vehicle breakdowns in the middle of nowhere. If you don't have the right tools ready to go, you're already behind the curve. There are three setups every warrior should have dialed in: A 24-Hour Go Bag (fast evac / holdover) A Bugout Bag (72-hour survival) A Vehicle Loadout (your mobile fallback) And don’t forget the ones who rely on you the most: your pets . If you’ve got a dog, cat, or any animal you call family, they’re counting on you when it all goes sideways. We'll cover them too. 1. The 24-Hour Go Bag The fast-mover. This one stays near the front door, in your office, or ready to grab if you have minutes to react. It’s your bare-bones emergency kit meant to buy you time, reposition, and reassess. Think of it as your bridge to either your 72-hour bag or your vehicle loadout. It's not meant to sustain you long-term, but it's built to get you where you need to go. 🔶 24-Hour Go Bag Checklist: Paracord Knife (fixed blade) Water purifier (tabs) Pocket knife Lighter Pelators/Hearing protection Pocket Flashlight Pen Chapstick Batteries Extra Magazines (primary and secondary) IFAK Tourniquet Leatherman Wrist GPS/Garmin Chem lights Mindset : If it doesn’t serve a purpose, it doesn’t ride in the bag. 2. The Bugout Bag (72-Hour Survival Pack) This is your last line of defense when you need to disappear fast and survive for three days on your own. Every item in here should serve a purpose. No fluff. No weight just for comfort. You're mobile, possibly alone, and dealing with unknowns. 🟩 Bugout Bag Checklist: Food & water (48–72 hrs minimum) Pills: Anti-diarrheal Stool softener Tylenol/Ibuprofen Caffeine (No-Doz tabs) Any prescription medications Air panel / signal panel Flashlight (headlamp) Change of clothes (extra socks & underwear) Toiletry kit (compact) Baby wipes Battery Bank (charge 1x a month) Poncho Compass Knife (fixed blade) Water purification (filter or extra tabs) Fire starter (ferro rod, waterproof matches) Hand warmers IFAK (trauma-capable) Extra Tourniquets Signal mirror Extra magazines + ammo (primary and secondary) Garmin or GPS unit Pro Tip : Pack this bag like your life depends on it. Because one day, it just might. 3. Battle Ready Vehicle Loadout Your vehicle is more than transportation—it’s your mobile command post. Whether you're getting out of town or stuck in the middle of nowhere, your ride better be geared up. Don’t get caught with a flat and no fix, or worse—needing to act and having nothing but a cell phone signal and good intentions. 🔴 Vehicle Loadout Checklist: E-tool (folding shovel) Tire patch kit Air pump (manual or 12v) Cat litter (traction for snow, ice, or mud) Fire extinguisher Needle-nose pliers Metric wrench set Flares Jack + jack stand Allen & Torx sets Poncho + poncho liner 3 Gallon Water jug (filled) Gas Jug (filled) Power gun w/ lug sockets First aid kit / med bag Sledgehammer Rope (at least two lengths) Ratchet straps Handcuffs / flexi-cuffs Extra tourniquets Hygiene essentials for female passengers (pee bag, tampons) Bottom Line : Don’t let your vehicle become your weakness. Make it your asset. Remember Your Pets Your dog didn’t sign up for this, but they trust you to lead. That means prepping for them too: 🐶 Pet Essentials: Togo water bowl Extra food (3-day supply minimum) Leash + harness Waste bags or sanitation supplies Basic meds (flea/tick, etc.) Blanket or crate pad Toy or chew item (helps reduce stress) Pack for your animal like you pack for yourself. They’re not baggage. They’re family. Final Word Preparedness is discipline in action. These aren’t bags you show off on Instagram. These are kits that save your life, your family, and your mission. If you call yourself Battle Ready, that means something. And it starts with being ready when no one else is. This is my list—built from experience, research, and time spent living out of a bag for weeks on end as a grunt in the Marine Corps and as a private military contractor overseas. We had bugout bags, go bags, and vehicle loadouts on standby 24/7, not for show, but because our lives depended on them. I've kept it as minimal and realistic as possible, with only what I believe is essential. But your list might need to look a little different. Add or adapt items based on your lifestyle, family, terrain, or mission needs. The point isn’t to copy mine perfectly—it’s to have your own system in place and dialed. You’re not just training to lift heavy or fight hard. You’re training to lead . You’re part of the warrior class. Because when the time comes, you won’t rise to the occasion. You’ll fall to your level of preparation. And that’s exactly why we train. Stay sharp. Stay dangerous. Stay Battle Ready.