All posts by SSD

Q&A 5.23.19

QUESTION

I have had achillies tendonitis for 4 months and it shows no signs of getting better. I am pushing my SFAS date back 6-12 months. Likely 12. I did the sfas train up through fortitude as prescribed, then had to replace all box jumps, burpees, running and rucking with biking and step ups. I am about to finish Resilience. The whole time I thought my ankle would be healed in just a couple weeks and thought I could jump back in to the program.
How do I train for SFAS or maintain this fitness with these constraints if I am to attend SFAS in a year?
Is it healthy to repeat the whole year long train up?
Should I get on the operator sessions until I am healed and coddle my ankle with the replacement exercises and replacement cardio/ fake distance training on the bike?
If so, which operator sessions should I do?
Should I instead go through all of the strength programs and find a separate bike program?
How should I train up for SFAS once I can run again after completing a doctor prescribed walk to run program (likely in 3-4 months)? Humility, fortitude, ruck based selection?
If you have totally different solutions, I would greatly appreciate them. As always, thank you so much.

ANSWER

Best would be moving into the Operator sessions, and then Humility, Fortitude, RBSTP directly prior to SFAS. Issue is the Operator Sessions are not rehab programming. They include running, rucking, sprinting, etc.
So I’d recommend the Notorious Prison Plans – for Correctional Officers – until your foot is ready for longer endurance. They also include some running and sprinting, but less than the military programming so your substitutions will be fewer.
For endurance, spinning, rowing, or better, step ups can sub for running. If spinning, double the prescribed distance. If rowing, 400m run = 500m row. If step ups, 400m run = 50 step ups.
For sprinting, substitute box jumps and think time for the substitution. 30-second sprint = 30-seconds of box jumps. Jump up, stand to full extension, step off.
Chin up.
– Rob

QUESTION

I’m looking at starting one of your programs but would like your opinion of where to start. Quick run down of where I’m at: 32 year old male, in law enforcement but drive a desk now instead of run and gun. I use to be really heavy into CrossFit and then transitioned into SealFit. Over the last 2 years, I’ve just let other things take priority over fitness and have gained about 30 pounds. I need to shed some weight and get back to it. I’ve gone to the gym and my strength is still decent but my endurance blows. I’m just in a weird spot. I’ve never been this out of shape and lost when it comes to fitness. What plan would y’all recommend to start with?

ANSWER

Start with the LE OnRamp Training Plan, then move into either the LE Daily Sessions with a subscription or the plans/order in the Spirits Packet for LE, starting with Whiskey.
Also – fix your diet. Here are our recommendations.
– Rob

QUESTION

I’m training for a Mt. Hood climb on May 18th and preparing for to take the MCAT the week before. I was using the Peak Bagger plan but found the time and mental toughness requirements to be too much. I’ve finished week 4, do you have advice on what I can do to maintain what I gained? I was thinking of trying to do one long vertical gain hike a week and then maintaining the strength days. Any thoughts?

ANSWER

I can’t do better than your plan.
– Rob

QUESTION

I will be attending IBOLC in the future, but will also be going straight to Ranger School right after….my question is what prep program should I do before attending? I’ve looked at both and doing The Ranger programming seems to have more merit…..you’ve created both, so what is your suggestion? For reference I have a large strength/work capacity/ strength endurance foundation…just looking for more SPP than GPP. Thank you.

ANSWER

Good luck!
– Rob

QUESTION

Two questions;
1. Do you have a mobility routine to work on flexibility and range of motion?
2. Is there anything I can do to strengthen the ligaments within the knee?

ANSWER

1. No – not a specific mobility cycle.
2. Get stronger and jump. The Leg Blaster Complex does both.
– Rob

QUESTION

My friend who is a follower of yours suggested I email you with a question and to see what you might offer for us.

My husband and I are going to Patagonia in November for 10 days of hiking.  we will be going up to 14 miles a day and I imagine most of it in fairly good altitudes. This is the NatGeo hiking in Patagonia trip.

I will be 72 and he will be 63 when we do this.  We are both fit, walk extensively in the city and at least once a week 6 miles.  We ran for years but our backs and feet have caused us to stop.  We both do weight training and belong to gyms.

The other day I went on the stair master and 15 minutes was about done in.

The goal is fitness to be able to vigorously tackle this trip with day after day of hiking.

Thanks for guidance in advance.

ANSWER

– Rob

QUESTION

I’m starting your civil affairs training program tomorrow and I can’t wait.  I have one question: do I continue session 7 on Sunday or is Sunday another rest day?

ANSWER

Sundays are rest days.
– Rob

QUESTION

I am looking at making my own sandbag. I have two old sea bags from my military days and would like to have them converted into the style that MTN tactical uses. Do you have any contact information for the company you use to make yours?

ANSWER

– Rob

QUESTION

I use a lot of your programs specifically skiing, MTB, and peak bagging.  I have a new home gym and was wondering what your dream (or realistic dream) equipment list would be for it.

ANSWER

https://mtntactical.com/knowledge/equipment-recommendations-for-a-home-garage-gym/

– Rob


QUESTION

I am currently working in England and the GYM here on base does not have the sand bags for the Acteon Program that I have started.  I was wondering if you had a good option to supplement the sand bag get up with.  Would 10 minute burpees for reps work?  I have done a 10 minute challenge once for the burpees and was sore for a week LOL.  Just looking for some advice.  Thanks

ANSWER

No … there’s really no good sub.
Closest would be a Turkish Get Up at 16kg kettlebell or 35# dumbbell.
Best would be to build a sandbag and bring it to the gym.
– Rob

QUESTION

I purchased the dry land ski program though I haven’t gotten to it yet because three very young children and a shoulder surgery got in the way – so I cannot comment on it. Though, it looks like it’s going to be awesome… Anyway, I am writing a program to get me to this dry land phase close to ski season but I cannot determine how much eccentric strength and endurance to program this far out. I have no experience with eccentric strength and endurance programming in significant volume. Also, I cannot find an established decay rate. For example, certain types of strength or endurance will detrain in so many weeks, so if you are peaking for a competition or programming blocks then be warned…
Can you please point me to a source or share anecdotal information regarding eccentric strength and endurance? Specifically:
  • How far out would you start programming eccentric leg strength and endurance to be in good condition for ski season?
  • If I stopped this type of training, how long will the effect remain, provided I do not ski or perform eccentric-focused exercise?
Thank you for your awesome content! I look forward to hearing from you.

ANSWER

1) You’ll want to complete the training Plan directly before your season starts.
2) I’m not sure – which is why you want to complete it directly before your season starts.
What I’d recommend is doing the plan now, then repeating it again directly before ski season.
– Rob

QUESTION

I am attending the Green Beret Selection Course early next year and your expertise on training for courses like this have been highly recommended from the people I have talked to. I would greatly appreciate any information and recommendations on where I should start and the best programs/ nutrition plans that I should be following. Also if you have any reading recommendations that would be helpful, I would appreciate that as well. Please let me know any information you need from me as well as your prices for your services. Thank you for your time and I look forward to any information you can give me.

ANSWER

I’d recommend the plans/order in the Ruck Based Selection Training Packet, timing it so you complete the final plan in packet, the Ruck Based Selection Training Plan the 8 weeks directly before SFAS.
I’m not sure your exact timeline – and this is a year long packet of plans – I can help with specifics if you don’t have that long.
– Rob

QUESTION

I am starting to train for Goruck Selection. I am 40, 250lbs and am not in the best shape at the moment. I have a fair amount of physical strength, can carry a 45lb ruck 12 miles at a 17 minute mile pace,I can occassionally get to a 15.3 minute mile but that isn’t sustainable for longer than 5 miles. Push ups and sit ups are 40 and 50 respectively. I’m around a 13 minute mile right now.
I plan to go to selection next year, as I don’t know that it is possible to ready by October of this year.
My plan is to start with the fat burner plan, the proceed through the body weight plans, and then go through the selection plan.
Is that a sound approach, or is there a better way?

ANSWER

Start with Bodyweight Foundation, then work through the plans/order in the Virtue Packet of plans until 10 weeks before your event, then complete the GoRuck Selection Training Plan.
– Rob

QUESTION

I am planning on participating in 2 events this year where my current training won’t be sufficient. I’m currently working on increasing my strength with linear progression of the basic lifts. In addition to performing a few CrossFit style workouts a week.
The first event is a Labor Day running race to the peak of Mount Baldy here in LA. The starting line is at 6,000ft and ends at an elevation of 10,000+. The length of the race is approx 7 miles. Currently I’m not running and live and train at sea level. I was looking to see if there were any programs that could help prepare me for this. I would like to maintain my strength gains but increase endurance and work capacity (which I think is the variable I can work that will be as close as I can get to simulate the demand by body will feel at higher altitudes).  Do you have any suggestions?
The second event is the Spartan Hurricane Heat in December. From the description it sounds like a combination of the short obstacle training program and GORUCK challenge program. As this is a team building event based around the Spartan obstacles.  I think my current training could prepare me for this fine (except I should increase my burpee count but that can always be true). The GORUCK challenge program interests me because I have completed a challenge in the past and am interested in doing it again. Your GORUCK program looks like it would really over prepare me and make the even a lot more fun and less grueling. I think I could use it for the hurricane heat with some tweaks like less rucking.

ANSWER

Memorial Day Plan? Alpine Running Training Plan.
December event? – yes on the GoRuck Challenge Training Plan.
– Rob

QUESTION

I have about 1 year before I depart as an 18 Xray special forces candidate. I am in decent physical shape. I was wondering what type of programming/training might be appropriate to use from your site. Or if you had any recommendations for a certain type of training to start implementing. Thanks!

ANSWER

Complete the plans/order in the Ruck Based Selection Training Packet – finishing the final plan in the packet directly before Basic.
– Rob

QUESTION

I’ve been taking my wife through this plan as an “introduction to lifting”. This is her first time doing something other than cardio/work capacity with free weights in her life and she’s doing great. I’m not sure which program to take her through next. She likes the results she’s seeing from HSG and wants to build on that. Should we go through another cycle or “graduate” to a plan with lower reps/higher weight?

ANSWER

If you want to solely focus on strength, move to Big 24 Strength.
If you want to complete a multi-modal plan, which includes focused strength work, but also work capacity and endurance, do Waylon.
– Rob

QUESTION

My family and I made the decision to pursue Special Forces in the National Guard.
I have been speaking to a recruiter and he had some interesting things to say, and I wanted to get your take.
He is saying that there is no physical fitness test for me to take due to the pipeline that I will be pursuing. He makes a judgment call on my fitness level, and then gives me the green light to attend basic, AIT, and then the prep course before SFAS.
That being said, I haven’t worked on my endurance (at least by physically running) in over a year as I have been trying to gain mass. I am 6′ 0″ and weigh 225. I have also never rucked in my life.
Failure is not an option for me and my family, and I just want to ask what you would recommend for me going forward. Thank you so much,

ANSWER

Ruck Based Selection Training Packet before Basic. Complete the Ruck Based Selection Training Plan the 8 weeks directly before.
– Rob

QUESTION

I recently purchased the meathead marathon programming packet and have really enjoyed the program as a whole. I am using  it to train for a half marathon as opposed to a full.  I’m looking to find another program once I finish up the M.M. Program and am seeking some direction on what to choose. A little background and rough overview.

  • 29 years old, 6’1″, 208lbs
  • Firefighter & outdoorsman
  • For the first 10 years of my fitness journey I would consider my routine strictly traditional weight training. Hated running.
  • Over the last 5 years I have
    started crossfit, continue to do some traditional weight training, have grown to love distance running and trail running. Began rucking and discovered I move very well over distances with weight.

I’m looking for a well-rounded plan that translates well into my daily life and hobbies. I’m not looking to go through a selection process anytime soon, I just want continue to gain strength, run some half marathons and move well in the mountains with a meat pack, I.e. a well-rounded athlete. A 5/2 day type program works best with my schedule.

I appreciate any help and direction you can give me. I look forward to hearing from you!
Thanks again!

ANSWER

– Rob

QUESTION

Thank you for your rich content as far as research and programming, really top of your industry. I’m excited about your athlete subscription package and have questions about your guidance.
Background
–  I am a national Guardsman (Non-Combat MOS), and I rotate through Powerlifting and bodybuilding competitions every 6 months. My cardio and work capacity has really taken a dump (16:45 2-mile, Was destroyed at a random CrossFit workout and same for simple rucking)as I’ve focused gaining weight for bodybuilding. I have accumulated too much fat in the last bulking Hytroperphy cycle, for which I bought nutritional coaching.
Assesments:
Age:29
Ht: 5’7
Wt: 205lbs
BF%: 24
Bench Press: 345lbs
Barbell Squat:425lbs
Deadlift: 475lbs
2-mile: 16:45
Heart rate after a 20 min EMOM workout – 204bpm
Goals:
 1. Maintain and/or improve 3-lift strength
2. Maintain Earned meathead muscle
3. Increased simple 2 mile endurance for military ACFT
4. Increased Work capacity
What would be your suggestion of plan rotations for the next 6th months? Obviously I’m good at power lifting and I like to stay strong for competitions and larger for bodybuilding shows, but that is my weakness. My cardio is crap and it definitely needs the love not only for my job but my BF%.

ANSWER

I don’t have a plan which will maintain your current strength while at the same time significantly increasing your work capacity and endurance. Work cap and endurance work negatively affect strength. As well – your excess mass – I’d like you 30-pounds lighter – negatively affect your work capacity and endurance. You’re essentially running and doing burpees wearing a 30# weight vest.
From what I do have I’d recommend Waylon. Waylon is a multi-modal plan which has a slight strength emphasis. It also trains work capacity (20-30 minute events), Endurance (1.5 mile assessment and hard 800m repeats) and chassis integrity (core).
The plan deploys our Density Strength Progression for the Box Squat, Power Clean and Push Press. You could swap these out for the Back Squat, Dead Lift and Bench Press if you’d like – just follow the same progression/programming.
– Rob

QUESTION

I have a 4 day 3 night trip in the Grand Canyon in October. It will be 30+ miles , 35-40 Lb. packs and the elevation change is 4000-6000 according to info I received. I have both peak bagger and pre season back packing programs. What do you suggest ?

ANSWER

Peak Bagger, and add in a 5-7 mile run on Saturdays. Ha. Ha.
– Rob

 

Q&A 5.16.19

QUESTION

I’m planning to run a 50k this fall. I see there’s ultra preseason, 50miler and 100miler plan. While I think the latter two are in the future for me, probably not this year. Do you have any plan recommendations for a 50k trail run?
If possible, I would also like to be able to work in some strength and BJJ a few times per week without overtraining. Recommendations for scheduling/frequency?
I’m also interested in recommendations for nutrition prior to longer runs and footwear/gear. I’ve been using the merrell trail glove lately, which is pretty minimal, but I’ve run in hoka challengers as well and they were ok.
Any guidance is appreciated, as always. Keep up the good work.

ANSWER

The Ultra Pre-Season Training Plan will work for a 50K.
BJJ? As 2-a-days, and pay attention to your running recovery and if you’re making the volume increases in the plan.
Nutrition? – supplementing definitely helps for longer efforts. I like the GU gels or gummy chews (gels get messy).
Shoes? Hoka Speed Goat or La Sportiva Akasha.
– Rob

QUESTION

I’m currently a Recruit at a Police Academy in Australia. I’m about to graduate and placed into my local station for patrol duties etc. I currently train BJJ 2-3 times a week and have been doing some general strength and conditioning. I was referred to your programs by a dear friend, and need help which to pick.

I saw your Whiskey training plan for LEOs and your BJJ plan. I was wondering which program would be best for being fit for patrol whilst training BJJ at the same time. I can’t do 2 a days due to time constraints. My goals are to be fit for patrol, gaining strength and little bit of hypertrophy whilst being well conditioned and progressing in my BJJ.

ANSWER

Job first. Whiskey.
– Rob

QUESTION

Curious.  I have five years on you at 55.   At this point in time my yearly physical is the best indicator of how I am doing.  What do you think you will do to change your programing as you age into your 50’s toward 60.  I find lifting or lifting heavy isn’t the issue.  Cardo is.  I have a lot of mass at 6’5’  240 so that maybe my issue.  Also more joint issues then I have had prior to 50.   Best thing I do is workout with people 20 years younger.

ANSWER

I haven’t developed programming for ages 55+. From what I do have I’d recommend SF45 programming, and cutting the endurance volume in half.
Getting down to 200# will make everything better for you – esp. joint impact. SF45 programming has an endurance emphasis for this reason.
– Rob

QUESTION

First off I want to thank you for creating hands-down the best physical training programs I have encountered. I am an Infantry Officer in the Marine Corps, and have been training at a high level for 12 years at this point. I have used several of your programs over the years to get ready for Infantry Officer Course, deployments, Colorado 14’ers, and generally to maintain speed, strength, and durability over the years. My favorites have been Resilience, Fortitude, and the Big 24 Strength.
I have come to trust your methodology because it is efficient (minimum effective dosage to achieve results without wasting valuable time) and low risk (avoids unnecessary movements that would only offer trivially incremental results at disproportionately high risk).
I had a membership last year while on deployment and really enjoyed it. I used a lot of the combat chassis and work capacity stuff to lead a remedial PT program for our Marines who needed some help. Everybody who “volunteered” improved their PFT score significantly. I decided I needed to save some money when I returned and unsubscribed. However, I still am constantly checking the site, reading the blog and research posts, and checking out the new training programs.
So THANK YOU. I come to you now, in this email, to ask for some input on how to best program the next few months. I will be deploying at the end of this month, for about 6 months. I will be getting out of the Marine Corps at the end of this year, and I’m in the middle of the FBI special agent application process. I will return from deployment in October and I imagine I will run an FBI PFT very shortly after that.
I’m thinking I should hold off on the FBI SASS PFT program until the very end of deployment, so that I can return to the states and test out at the highest possible level. For the beginning 4 months of the deployment however, which program would you recommend? LE Academy? FBI PFT program on repeat? One of the other Greek Hero or general fitness plans? My main goal is to crush the FBI PFT obviously. But I also would like to maintain relative strength as much as possible and work capacity while not getting bigger. Size will just slow me down.
For a little background I am 5’10 and weigh 175. I have had lower back disc issues in the past that I can manage pretty well with a strong core. I avoid the hinge lift and power cleans, opting instead for hex bar or sumo dead lift and hang cleans. I did a self administered FBI PFT today and scored a 35/50. Wasn’t feeling 100% and can definitely do better, but it highlighted my need to improve sprint, pushups, and 1.5 mile run.
Situps – 65 – 10/10 pts
300 m Sprint – 47 sec – 4/10 pts
Pushups – 47 – 4/10 pts
1.5 mile run – 9:40 – 7/10 pts
Pullups – 20 – 10/10 pts
I know you are busy and an extremely hard-working guy and that you probably receive THOUSANDS of these emails. If you can’t get back to me I understand. I want the right answer though and as far as I’m concerned, you are the guy most likely to have it.
Keep on doing what you do for all of us. I speak for MANY fellow Marines who have vastly improved themselves with your programs and are GRATEFUL. I recommend your stuff to everyone I meet.
Thanks again Rob.

ANSWER

Greek Hero Plans until you start the FBI SA PFT Plan at the end of your deployment.
Thanks for the note and good luck with the FBI application.
– Rob

QUESTION

If we are going self-sufficient as a team up Mount Rainier, and our packs way 60+ pounds, should we be using heavier packs for the long distance rucks in the Rainier training program? More than 35lbs?

ANSWER

Yep.
Also – increase the step up loading from 25# to 35#.
Sucks for you ….
– Rob

QUESTION

What is a good score for the initial 18 minute step test (w/25# pack) on the Ultimate Work Capacity Plan?

ANSWER

“Good” 450+
– Rob

QUESTION

Love your programs. I am just starting the Backpacking Pre-Season series. The instructions for Step Ups say “@ 40#” after it. Does that mean to hold 40 pounds of weight while doing the exercise?

ANSWER

40# = wear a 40# backpack.
– Rob

QUESTION

I am close to finishing the body weight foundation and was looking for a recommendation for my next plan.

I am looking for something to improve overall fitness and fat loss. Something that does not require a lot of equipment or Olympic lifts. (I have access to a gym but can’t always get there and have to get a workout done in the back yard).
Also, as far as getting stuff for a home “garage” gym, what would you recommend as the basics to have at home?

ANSWER

Training? The Country Singer Packet 1, beginning with Johnny. These deploy MTI’s Fluid Periodization for general fitness athletes.
Gym? Simple rack with a pull up bar, barbell/bumper plates, set of cheap dumbbells, 1x 20×24″ plyo box, backpack, and 60# sandbag.
– Rob

QUESTION

I am currently walking around at 230lbs. I have 3 young kids 10, 7, and 5. I have a background in Muay Thai 8 years, CrossFit 6 years, and most recently competitive Olympic Lifting for 2 years – I competed at 93kg / 205lbs in November last year.

Over January to March of this year I’ve let work and life take over and my fitness has gone down, and my body weight shot up.

I’m now looking for some programming that is strength focused, progressive, varied, functional and well though out.  I don’t want to go back to CrossFit, too much high impact, too many circus moves, too focused on the sport of fitness.

My immediate goals are building functional strength, a bit of work capacity (to keep up with my kids) and getting my body weight back down to 200lbs (this latter goal will be more to do with improving my nutrition than any specific programme, along the lines you articulate on your website regarding nutrition).

I found Rob in a recent Men’s Health magazine “Muscle after 40” and searched out his website today. The programming looks amazing, but there’s so much choice.  I’m keen to subscribe and stick with one source of programming over the next year or so.

My question is where do I start? and after I’ve completed one programme, how do I choose the next? It’s like I’m looking for a track I can follow over the next year.  Does that make sense?

Anyway, glad to have found your site and love the philosophy and values that permeate all of your content.

ANSWER

Training? The Country Singer Packet 1, beginning with Johnny. These deploy MTI’s Fluid Periodization for general fitness athletes and include strength, work capacity, endurance and chassis integrity.
– Rob

QUESTION

I am very interested in your training and being a “lab rat”. Especially the law enforcement and swat training.

ANSWER

We’ll announce our lab rat opportunities via our Beta email. – None right now.
From our current programming, I’d recommend the Spirit Packet of plans for LE Patrol/Detective – starting with Whiskey.
– Rob

QUESTION

I have seen one of the common questions is about “Grind.” It says keep going at a brisk pace but not all out. So for as many rounds as you can in 15 minutes? I read this as keep moving for 15 minutes straight, at a pace that you don’t have to stop, but with good form and intention. Is that a correct reading?

ANSWER

Correct. Work steadily but not frantically. So it’s not quite an AMRAP … just keep grinding along.
– Rob

QUESTION

Its good stuff so far Rob. One observation I have noticed is the mental discipline created by not only following the program but by the workouts being challenging enough (for me anyway) that they take motivation to do. That discipline and fortitude serve well when in the mountains chasing mountain sheep. Its not easy and if you’re conditioned mentally as well as physically you are used to going the extra distance. Thats helpful.
For me I have taken a cautionary approach to the 8 week program. Im 54 and trained all my life in one form or another. Injury avoidance is important for me at this stage of life, for many reasons. So When I started the Back Country Big Game Hunter program  I stopped after day 3 on week 1, the second week of week 1 I finished day 4, and this past week I did all 6 days of week 1. So Im going to see how week 2 feels and determine if i need to take the same approach. Does this seem a good way to go?
I do find that I can feel the workout the next day in the legs. Upper body no problem. On the days I wasn’t doing the program I’m doing my good old fashion weigh lifting and a bit of skipping.

ANSWER

The plan is intense and reflects the intensity of bc hunting – especially the leg volume aspect. If you need to break, take total rest – don’t lift.
– Rob

QUESTION

Quick question about stretching.
I see in many programs it might call for 6 rounds of a few exercises and then a stretch. Should you also perform that stretch 6 times? Should you just do the stretch once after you complete all rounds?
Please advise.
Thank you for putting out such badass programs.

ANSWER

Six times – once each round.
– Rob

QUESTION

Just read you write up on multi-modal fitness. It has my curious as how I should plan for my situation.  Full time large city fire fighter, part time Army SOT-A team member. Hobbies include mountain biking more and more, hiking, and backcountry skier in winter. What plan or plans? Need to be better at core and lower back maintenance/strength as well.  Thanks!

ANSWER

Best Option: Train for your full time job first. From our stuff this would be the Big Cat Packetof plans for Urban Fire-Rescue. These concurrently train strength, work capacity, chassis integrity (core), tactical agility and uphill endurance for highrise ops.
Then, use our sport specific plans for your mountain-sport training. So, 8 weeks out from your MTB season, drop out of the Big Cat Plans and do the Mountain Bike Pre-season Training Plan. 8 weeks out from your hunting trip, drop out of the Big Cat Plans and complete the Backcountry Big Game Training Plan. 
Between season train ups, drop back into the Big Cat Plans.
Next Best: Use the Wilderness Series of Plans for Wilderness Professionals as your sole source programming. These plans are built for forest rangers, game wardens, etc and concurrently train strength, work capacity, chassis integrity and mountain endurance (rucking, uphill hiking under load, running). A simpler, but less precise option.
– Rob

QUESTION

I have been very interested in joining the program and am targeting the NZSAS when i am at 23 years of age. (19) I am currently quite reasonably fit and have been for some time. I was wondering what training program you would recommend? I have seen you offer the AUSRSAS which i was wondering if they quite similar? Also if your program have the required time e.g. pack marches.

ANSWER

Yes – the Australian SASR Training Plan does include ruck marches.
Programming? You’re a ways out from selection, and what I’d recommend for you now is to work through the plans/order in the Virtue Packet of plans, beginning with the Military OnRamp Plan.
These plans will lay a solid “base” of military fitness and help prepare you for the volume and intensity of the selection training plan.
– Rob

QUESTION

I am a ROTC cadet at Clemson University and I am interested in your workout plans. My first question is that I was wondering if there is any discount for contracted cadets. My second question is what commercial gym would you recommend, that would have all the necessary equipment for your plans

ANSWER

1. No
2. Can’t help here. Best to look at the equipment list for the plan you’re interested in and find a gym that has the equipment.
– Rob

QUESTION

I missed the 18 miler this past weekend and would like to (kind of) make up for it by doing the following:
Tuesday (today): Strength (no running)
Wednesday: 15 Miles
Thursday: Off
Friday: Session 43
Saturday: Session 44
Sunday: Session 45
Monday; Session 46
Please advise.

ANSWER

Total Rest Sunday and Monday – get in 3 full day’s rest before reporting.
– Rob

QUESTION

I was wondering if you could suggest an alternate exercise for the 30 foot dumbbell crawl. I have been unable to perform this exercise due to my gym’s space constraints and equipment rules.
I have searched google for alternatives and have found nothing.
Your help is greatly appreciated. The programming has been excellent so far

ANSWER

– Rob

QUESTION

I’m headed to FLETC in early June. I have a pretty decent run (9:25),
an acceptable agility test of 16.25, and a very low bench at 185. I’m
a 33 year old male at 6’4″ and 215.

What plan can you recommend gaining in the bench while not losing
cardiovascular fitness? I looked at your PEB plan. I might go that
route, but I’d rather spend time focusing on upper body fitness and
pepper in a few runs a week to maintain running ability.

Thanks for any advice,

ANSWER

ADX Florence comes from our programming for correctional officers and has a significant upper body focus including specific bench press work. It includes work capacity – but you’d need to add in running.
– Rob

QUESTION

I follow more of a bodybuilder/power lifting regiment, focusing mostly on the big three lifts.
This made me pretty strong, but also slow and heavy. I’m looking for something that I can do to maintain or increase my strength, lose fat, and that will help my ruck and my two mile run. As I prepare to attend additional schools next FY.
I decided to give you guys a try after several recommendations from people in my unit. Which plan would you recommend I start with.

ANSWER

Hector. This plan concurrently trains strength, work capacity, endurance, chassis integrity and tactical agility. It’s endurance includes a 3-mile ruck run for time, and moderate paced unloaded distance work.
– Rob

Arete 5.16.19

Military / National Defense / Foreign Policy

No Nationality Heeded the Call to Come Fight for ISIS Like Tunisians Did. Now They’re Stuck., Small Wars Journal
Iran Guards chief says Americans have started ‘psychological war’, Reuters
Going to extremes: the stark divides in Europe’s political map, The Guardian
Thirty-five bodies found buried around Mexican city of Guadalajara, Reuters
Fort Bragg air assault school announces closure, Stars & Stripes
Navy SEAL charged with murder of Green Beret reaches plea agreement with prosecutors, Task & Purpose
Here’s What a Progressive China Strategy Would Look Like, Foreign Policy
Amid multiple murder investigations, Pentagon finds no issues with special ops ethics training, Task & Purpose
Two French commandos killed freeing hostages in West Africa, Stars & Stripes
Euro-skeptics have no alternative to US security and German economic dominance, CNBC
The Pointless Dissipation of America’s Power, Real Clear Defense
Rising Tensions Between U.S. and Iran, Hudson Institute
‘Ninja bomb’ is a bladed anvil that shreds terrorists with no risk of collateral damage, Pentagon says, Marine Corps Times
Venezuelan Democracy Was Strangled by Cuba, Foreign Policy
Vietnam Is the Chinese Military’s Preferred Warm-Up Fight, The Diplomat

Homeland Security / First Responder

New Mexico communities grapple with immigrant surge, Stars & Stripes
Pennyslvania sues maker of OxyContin, ‘jet fuel’ of America’s opioid crisis, The Guardian
The New Book From France About Islamist Terror Is A Must-Read, In Homeland Security
Florida Woman Found With Remarkable Syringe Stash in Bodily Orifice, LE Today
Is there a leadership problem in law enforcement?, Police One
Opinion: Time to Close the Door on Open-Door Policies, LE Today
Q&A: Trends in Law Enforcement Apparel, Officer.com
Mexico Proposes Decriminalizing All Drugs, Working With US To End Violence, Forbes
Putting Your Life on the Line – Is It Worth It Anymore?, LE Today
LEO’s Explain Why They Quit Their Jobs, LE Today

Mountain

500,000 Anglers Anticipated at Massive MN Fishing Opener, Gear Junkie
Man, I Really Miss My Long-Gone Dirtbag Gear Shop, Adventure Journal
Western States Has New Rules for Transgender Athletes, Outside Magazine
3 Reasons to Buy a Gravel Bike Instead of a Roadie, Outside
How to Prevent and Treat Blisters While Hiking, Outside

Fitness / Nutrition / Health

Navy Announces Universal Training Precautions for Physical Exercise, US Navy News
New method to treat brain injuries could save thousands of lives a year, Firerescue 1
Why Runners Shouldn’t Wear Flip-Flops, NY Times
To cheat or not to cheat? Researchers uncover the moral dilemmas of doping, Science Daily
5 Essential Ways to Burn 500 Calories, Muscle & Fitness
9 Ways To Curb Burnout And Carve Out Time For What’s Truly Important, Forbes Real Time
Houston high school runner Matthew Boling breaks national record in 100-meter dash, Yahoo Sports
When your metabolism slows, you gain weight. There are ways to counteract that., Washington Post
Does Having More Muscle Really Increase Your Metabolism?, Born Fitness
After Two Years of Muscle Pain, I Tried Dry Needle Therapy — Here’s What Happened, Greatist
Philadelphia’s Soda Tax Tied to Big Drop in Sales, WebMD
When does clean eating become an unhealthy obsession?, Science Daily
Dear Mark: CBD Edition, Mark’s Daily Apple
The best time of day to drink coffee, according to science, AZ Big Media
The future of fitness testing in sports, Sportstar

Interesting

Dog Poop, Dirty Rugs, and Other Disappointing Truths About Robot Vacuums, Wirecutter
19 Of the Greatest Cars For Sale Under $50,000, Gear Patrol
What Is the Most Overrated Invention?, The Atlantic
Can Amazon Be Disrupted?, Forbes
Amazon will pay employees $10,000 to quit and start their own package-delivery companies, US News
RAND’s Analysis of News in the Digital Age: Three Takeaways, Rand Corp
The Best Coolers, Wirecutter
Breakthrough in new material to harness solar power, Science Daily

 

New Plan! Big 3 + Running Training Plan

By Rob Shaul

 

I’ve received several requests recently by soldiers and other tactical athletes for a training plan which combines the big 3 power lifts, back squat, bench press, and deadlift, with running.

Often these athletes have taken to powerlifting competitions, or done a strength plan which focuses on the big 3 lifts, and noticed not surprisingly that focusing on strength solely comes at a cost to work capacity and endurance.

From a fitness perspective, training both strength and endurance concurrently work against each other. At the muscular level, strength training trains fast twitch muscle fibers, while endurance training hits slow twitch muscle fibers.

Research has shown that endurance training negatively affects strength, but not vice versa – strength training does not negatively affect endurance in a controlled manner. However, in reality, to be really good at endurance, an athlete has to put in loads and loads of volume, which means training time. And this increase in endurance training time can cut into training time for strength … which leads to less strength training, and subsequent decreases in strength.

At MTI, our multi-modal programming has evolved over the years to do the best we can at programming and training multiple fitness attributes concurrently. Will MTI multi-modal programming produce a national champion Olympic lifter or powerlifter? No.

Will MTI multimodal programming produce a national champion endurance athlete? No.

But the athletes we work with (mountain, tactical) are not single-mode athletes like powerlifters or endurance competitors – they have a wide array of mission-direct fitness demands.

The new, Big 3 + Run Training Plan plan combines strength training for the back squat, bench press and deadlift (plus pull ups which I throw in), with running fitness.

The strength programming is built around MTI’s efficient, and intense Density progression which deploys an initial and mid-cycle 1RM assessment and follow-on percentage-based progressions on an interval timer. The 1RM assessments ensure the follow-on progressions are scaled to the individual athlete’s strength.

The running program in this plan is based on a 2-mile running assessment and includes both speed-over-ground and aerobic base programming.

The speed-over-ground work deploys hard, fast 1-mile and 800m interval repeats scaled to the individual athlete based on his/her 2-mile run time. The aerobic base work deploys 3-5 mile, easy-paced Saturday runs.

My sense is this training plan could increase the 1RM Big 3 lift strength for athletes with a younger training age (not much time in the gym and/or experience with these lifts), and maintain 1RM Big 3 strength for athletes with an older training age …. while increasing running fitness.

The plan is focused, sport-specific, and direct. Classic MTI programming!

Questions? Email rob@mtntactical.com

 

 


Learn More About MTI’s Big 3 + Run Training Plan


Arete 5.9.19

MIlitary / Foreign Policy

At least 8 dead as cops raid Rio slum amid sharp rise in killings by police, Reuters
US warns Beijing’s Arctic activity risks creating ‘new South China Sea’, The Guardian
Islamic State releases photos from DRC, Long War Journal
What’s in China’s New Belt and Road Recalibration? The Diplomat
Turkey to re-run Istanbul election lost by Erdogan’s AKP, Reuters
Pompeo: Russia is “aggressive” in Arctic, China’s work there also needs watching, Reuters
North Carolina Raider theft rings: Marines stole tactical gear, vehicle parts, flashbang grenades, and pawned off some of the loot, Marine Corps Times
Air Force F-35s used in combat for the first time, Defense News
How Dangerous Are U.S.-Iran Tensions?, Foreign Policy
Marine colonel commanding cyber operations group fired following drunk driving arrest, Marine Corps Times
Drones Becoming Frightening Weapon of Choice for Terrorists, In Homeland Security
With Little Fanfare, Japan Just Changed the Way It Uses Its Military, Rand Corp

 

First Responder / Homeland Security

Common Sense Solutions to the Border Crisis, Rand Corp
Chiefs, what is your fire department culture?, Firerescue 1
Police Station in France Closed Due to Flea Infestation, Police One
FDNY names first female EMS chief, Firerescue 1
Mass. city fire-EMS department buys ballistics gear, Firerescue 1
Does policing change the personalities of those who become cops?, LE Today
Three officers killed since Wednesday – what is happening in America?, LE Today
“Hands Up” Act would punish cops for shooting “unarmed” people, LE Today
The Medics Keeping Ultrarunners Alive, Outside
Here’s all the important stuff Google announced at I/O 2019, Endgadget

 

Mountain

4 Best Satellite Messengers in 2019 (Iridium, Tracking Devices, Garmin), Gear Latest
5 Pairs of Alpine Touring Bindings, Compared, REI Co-op
American Ski Resorts Top 59 Million Skier Visits in 2018/19 Season | 4th Best Winter Ever! Unofficial Networks
6 Mountain Bikes We Loved from Our 2019 Bike Test, Outside
The Instagram Account Calling Out Harassers in Climbing, Outside
A Look Into The Future of Ski Lifts [Video], Unofficial Networks
Most Popular Mountain Bike Trails in the US and Canada, State-by-State | According To Singletracks.com, Unofficial Networks
Where Can I Ride My Electric Mountain Bike?, REI Co-Op
Testing the Best Backcountry Communication Devices, Outside

 

Fitness / Nutrition / Health

Running World Record: Jim Walmsley Sets Fastest 50-Mile Time, Gearjunkie
The Keto Conundrum, Outside
Workout & Chill, NY Times
Study pulls back curtain on contracts between Coca-Cola and the researchers it funds, STAT
What are Electrolytes, and Do I Need Sports Drinks to Replenish Them?, Muscle & Fitness
CBD For Performance: What We Know So Far, Mark’s Daily Apple
New Research Questions the Validity of Fitness Influencers’ Weight-Loss Advice, Muscle & Fitness
Why Some Runners Are Addicted to Buying Running Shoes, Runners World
Which is more important: exercise or sleep?, Sydney Morning Herald
Fatigue: It’s Just an Emotion, Breaking Muscle
Vaping companies facing European opposition to higher nicotine level, Reuters
Here’s Why The Latest Fad of Drinking a Morning ‘Salt Juice’ Is Not That Smart, Science Alert
Does exercise fight depression for women as well as it does for men?, Atlanta Journal Constitution

 

Interesting

Former executives at France Télécom go on trial over staff suicides, The Guardian
In year of record midterm turnout, women continued to vote at higher rates than men, Pew Research Center
The New Ford Ranger Was Outsold By The Notably Ancient Nissan Frontier, Gear Patrol
WATCH: Absolute Precision Required For This Waterfall Cliff Jump, Unofficial Networks
Teen girls more vulnerable to bullying than boys, Science Daily
The perils of a leader who is too extroverted, Science Daily

Q&A 5.9.19

QUESTION

Having been a surf lifesaver for two years now, and a jiu-jitsu player in my spare time, I am looking to increase my fitness capacity to be rescue ready.

Do you have a program that is appropriate for the requirements of surf life-saving?

ANSWER

I’d recommend the plans and order in our Pirate Packet for Military and LE Special Forces units with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity (core).
Start with Barbossa.
– Rob

QUESTION

I am recovering from a hip fracture and I’ve been working through your Leg Injury program (it’s great!!). I’m not cleared to do squats, deadlifts, or much loading of my legs so I’ve been leaving off the burpees and squats in the program. What exercises can I do instead of those?

ANSWER

Leg Blasters – start with 8x Minis and work up to 4x Fulls.
– Rob

QUESTION

I would like to say first off that your programming is awesome and I’ve gotten great results from the CSOR Selection Program. I am in my final week of the program and my last 9.6km run is tomorrow.
With that said my Selection was pushed to the right and I have 2 weeks left before it begins. I understand I was supposed to crush the workout program directly 8 weeks prior to Selection.
What would you suggest I do with my remaining 2 weeks?  Focus on stretching and light cardio, calisthenics and swimming? Or do you think I should repeat my last 2 weeks of your program or something else you suggest?
Any help would be much appreciated. Thank you for the help thus far.

ANSWER

Repeat the last 2 weeks so you finish with the taper week.
– Rob

QUESTION

Why take the super squat method from Achilles?
It seemed perfect, running seemed a bit long, but it was a great cycle, probably my favorite I’ve done.
Thanks!

ANSWER

I’m in the process of updating all of the Greek Hero plans, and better coordinating all of the fitness elements in them. Actaeon’s re-write is scheduled to deploy the Super Squat progression. Country Singer Willie does as well.
– Rob

QUESTION

Hey coach, I’m currently on the market for a generalized training program. Im in the military, so I have my daily PT (which I’m sure you are familiar with and what that entails) but then I also like to work out after my duty day. My question is, what programs would you recommend I do? While I know there are “military training programs” you offer. I don’t want to pigeon-hole myself into a specific training domain. I would like to be a resilient force that can accomplish whatever the mission calls for. Would you recommend the general fitness plans? Or military specific ones? Thanks!

ANSWER

Military Specific – specifically the plans/order in the Greek Hero packet.  Start with Hector.
– Rob

QUESTION

I have a friend that’s been a high-level athlete his whole life, but now that he’s late 60s, he has some issues with his knees and shoulders. Until recently, he swam 3-5mi daily and lift for 2 hrs. I was telling him about the results I have been getting with your program and want to recommend him one that’s suitable. Told him that most of your stuff is functional and works the whole body vs isolation – which he’s a big fan of. Do you have a program you think would be a good base for a guy wanting to focus on core strength/chassis integration and endurance but that’s low impact on shoulders and core? Thanks.

ANSWER

All of our stuff will be too intense for most folks that age. If anything, I’d have him start with the Bodyweight Foundation Training Plan and see how he recovers.
– Rob

QUESTION

I am currently on week 4 of the run improvement plan. During this week I have found it very difficult to meet my 800m pace and have failed more than half of the time doing so. Do I continue moving on with the program or should I re do this week? Looking for some suggestions from the experts. Thanks

ANSWER

It’s supposed to be hard. Do your best and stick with the programming.
– Rob

QUESTION

Wondering if there is any other recommendation for a more general fitness plan before the Freeski focused training?
I was looking at the Greek heroine?
Need something to get me to September, then do the monster chassis, then the BC ski.

ANSWER

If you’re not a rock climber, complete the plans/order in the Wilderness Packet for wilderness professionals. If you are, do the Greek Heroine Packet plans. The Greek Heroine plans include rock climb training.
– Rob

QUESTION

I’m fixing to get ready for elk season and plan to use your big game packet. I’m 24 weeks outs from the hunt, the packet takes longer to complete. My fitness isn’t good enough to role straight into Resilience, thus I do not want to cut out the Bodyweight foundation, and I want to ensure I get all 8 weeks of the final program. I’m between shaving off the last few weeks from the first 3 lead up programs, or cut out Humility or Resilience. Thoughts? Thank you for all you do.

ANSWER

Cut the last few Weeks from the first programs.
– Rob

QUESTION

I had a question regarding the power clean and if there was a viable substitute for it.  My shoulders are not in the best condition and when I go underneath to catch it I have a hard time doing so.  I am lifting with a partner who says my form is good however the weight feels very light but still causes some pain and discomfort.  Just wanted to know if there was an exercise(s) that I could do instead that could give me the similar results.

ANSWER

– Rob

QUESTION

I’m in the military. In ok shape. I want to build upper body size and strength and also reduce my run time. What plan is best for me?

ANSWER

This plan comes from our LE side. The programming for LE Patrol/Detectives includes upper body hypertrophy (size/mass). Tequila also trains strength, work capacity, chassis integrity, tactical agility, and endurance – via a 1 mile run assessment and hard follow on intervals.
– Rob

QUESTION

Is a 25 pound weight vest OK for doing Stepups for the rainier training program, or should I be using a pack with weight in it?

ANSWER

Pack is better because it’s more sport-specific. Put your vest in a pack.
– Rob

QUESTION

I’m LE and don’t have regular time to train during shifts, though the opportunity does sometimes present itself. With that in mind, I want to keep my training to before work so that it is consistent. However, at work, I was thinking of doing treadmill run/sprint and core work when possible. I have the run improvement plan, and could get the chassis integrity plan. My thought is to alternate between them as time was available. Thoughts or other recommendations?
Thank you for all you do.

ANSWER

Work training? – Don’t alternate between plans. Chose one and stick with it. I’d recommend the 2-Mile Run Improvement Training Plan to start. Skip the strength work in the plan and just do the running portions.
– Rob

QUESTION

I currently lead a very active Boy Scout Troop. Activities can range from doing 10-20 mile day hikes, canoe 10-20 miles on any given weekend or 2-4 day backpacking trips. I am 46, and workout often. Would like to know which plan(s) you recommend.

I also did my first backcountry elk hunt this fall and hope to do more of that in my future.

Any suggestions are appreciated

ANSWER

Now – the plans/order in the Wilderness Packet of Plans for wilderness professionals. Start with Jedediah Smith.
8 weeks out from your hunt – the Backcountry Big Game Training Plan.
– Rob

QUESTION

Good morning! I noticed the USMC PFT program has changed, eliminating the 800m intervals in favor of what appears to be straight 1 mile intervals 2x/week instead. I had success with the program in its prior iteration (and knew others that did too), and was just curious what was the impetus for the change?
Thanks in advance for any insights you can offer to satiate my professional curiosity.
thanks much, and much appreciation for your continued scholarship.

ANSWER

The running calculator pace is more accurate for the 1-mile length.
– Rob

QUESTION

I just purchased your dea ptt program and I plan on starting tomorrow (Monday).  However, I only have 4 weeks until my test.  Would you recommend doing anything in addition to the program to make up for the last couple of weeks that I’ll be missing?

ANSWER

No. follow the programming as prescribed. Take two days total rest before your assessment.

– Rob

QUESTION

I am going to borstar selection next year, but I broke my foot in October of last year. I am now 100% and ready tog et back into it, but my cardio is horrible. I am thinking of doing the Pirate Plan then when I am 9 weeks out from selection I am going to do the borstar selection plan. I was just wondering if you have any better ideas to get back into a certain plan  first to easy my body back into working out and cardio again?

ANSWER

– Rob

QUESTION

I’m interested in purchasing a plan but I’m having trouble narrowing down what would be the best fit for my circumstances/interests. I’m currently in the hiring process for the FBI so a main priority is boosting my FBI PFT scores. Specifically the sprint (300m) /1.5 mile time and increasing my pushups. My sit-ups are on par so ideally I would like maintain as increasing isn’t necessary. However, I would like to continue to barbell centered workouts including olympic weightlifting; they are enjoyable and have increased my strength overall.

What program would you recommend?

I’m not interested in the FBI PFT plan alone since it doesn’t include any barbell work.

Thanks!

ANSWER

I don’t have a perfect plan for you. From what I do have I’d recommend Waylon – which includes barbell strength work, a 1.5 mile assessment. You’d need to add in push ups on your own.
Better would be to complete the FBI SA PFT Training Plan as prescribed and add it barbell work on Tues and Thurs as a 2-a-day, and again on Saturday. From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

Have a PT test coming up . Ive done the APFT program before and it was great… Was wondering if I could do that program and somehow keep lifting for gains as well

ANSWER

You could complete the APFT Training Plan as prescribed, and add it barbell work on Tues and Thurs as a 2-a-day, and again on Saturday. From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan. 
– Rob

QUESTION

When doing the 10 rounds every 120 secs of 20 shuttle runs is it better to do each sprint as fast as humanly possible even if performance gradually gets worse or to pace each one so that speed remains fairly constant throughout the 10 rounds?
Many thanks for everything you do

ANSWER

It doesn’t really matter. The clock is relentless, and the faster you finish, the more rest you get. But as you get into the effort, you start each round a little more tired, finish a little slower, and therefore get lest rest … which makes you a little more tired for the next effort, you finish slower, get less rest, etc, etc.
Density efforts are pretty terrible.
– Rob

 

MTI’s Favorite Shuttle Sprint Formats for Work Capacity Programming

Marines at USMC Base Hawaii complete the MTI Tactical Athlete Work Capacity Assessment – a simple, shuttle-sprint based test of mission-direct tactical work capacity.

By Rob Shaul, Founder

 

Years ago I asked my first full-time assistant coach, John Murie, for his favorite mode of work capacity training.

“Sprinting,” he answered immediately.

This was relatively early in my coaching career, and Crossfit was on fire. Glassman’s benchmark “girl” WODs were all the rage, and he was holding his first few Crossfit games. Multi-modal work capacity events combining barbell work, body weight work, box jumps with a short run or row were everywhere, including in my own programming.

Prior to starting my own facility, I attended a mentorship at Athletes’ Performance, now Exos, in LA. I didn’t learn much there but did find it interesting that shuttle sprints were a primary foundation of Athletes’ Performance work capacity programming – and it was heart-rate based and scaled to the individual.

First, Athletes’ Performance had all of us complete a VO2 Max test on a treadmill, and based on the result, identified out heart rate “zones”.

Next, we went to a simple turf field with lines every 10 yards. I can’t remember the specific work interval – but it was extended – 3-6 minutes. We were each told to begin with 20-yard run shuttles – run back and forth between 2 lines 20 yards apart – until we got into our target heart rate zone.

If we went past the zone, rather than slowing down, we were told to run longer shuttles – extend to 30 or 40 yards. If we dropped below the zone, we were told to shorten up the shuttle – to 10 yards. We’d work to maintain the same speed and stay within the target heart rate during the work interval by manipulating the shuttle distance.

“A shorter shuttle distance is more metabolically demanding,” the coach stated. He didn’t explain why, and I’ve since learned why. Each change of direction takes more strength … first the athlete must eccentrically slow down into the change, then, one stopped and looking the other direction, he must concentrically push off and get back up to speed. All this takes more leg strength, which means more metabolic demand.

Despite my experience at Athletes’ Performance, when I started my own facility, sprinting and especially repeat shuttle sprints – stuff we’d done a bazillion times at basketball or football practice in middle school and high school, was part of my work capacity programming, but not a focus.

I’d already developed our Operator Ugly fitness assessments for tactical athletes, which includes a 25m shuttle sprint repeat component, and the 300m shuttle was a staple in our stable of work capacity events.

And long before I started my own gym, when I was coaching fit moms in a tiny Wyoming town on the side of an already busy career, we’d run lung-busting basketball-inspired suicide shuttles in a tiny, aerobics room complete with a wall full of mirrors.

I’d experienced first hand and seen as a coach the power of simple repeat sprints to train work capacity, but had become distracted by the shiny sexiness of multi-modal work capacity events. John slapped me out of it.

My programming continued to evolve, and the driving focus of concentrating fitness training on modes and methods which transferred to the field, outside the gym. For tactical athletes especially, no work capacity mode or event has greater transfer to mission-direct application than repeat shuttle sprints, both loaded and unloaded.

Finally, I stopped overthinking and made shuttle sprinting a focus of MTIs work capacity programming.

Next to their direct mission-direct application, perhaps the greatest characteristic of shuttle sprints is their simplicity. No equipment needed!

Today when programming for military, law enforcement and fire rescue athletes, I work hard to ensure work capacity events have a significant sprinting and repeat shuttle sprint components.

Over the years I’ve tried and developed multiple shuttle sprint protocols. Below are the mainstays I keep returning to:

 

(1) 40-Foot Shuttle Sprints

Why this distance? Honestly, it’s the length of the turf at MTI, but also, most can find this much space inside a gym, hallway, or outside on some grass, dirt, or parking lot.

Set up is simple, set two cones, lines, rocks, or whatever, about 40-feet apart. Shuttle back and forth between them as fast as possible, touching the line with a hand at either end.

We’ll run 40-foot shuttle repeats either in an interval format, or density format.

For the interval format, I generally use 30-seconds work, then 30 seconds rest and go anywhere from 10 rounds (10 minutes total)  to 20 rounds (20 minutes total).

For density format, I’ll set a work interval, and then make athletes complete a set number of shuttles in that time period – where the faster they finish, the more rest they get before the next round begins. For example:

10 Rounds, Every Minute on the Minute
8x 40-Foot Shuttles (each length = one rep, so 8x = 4 round trips)

Note – the total 40-foot distance isn’t super important. You could do these as 30-50 foot shuttles and have great effect.

Loading – I’ve also had athletes run 40-foot shuttles in a weight vest. Everything is the same except I don’t have then touch the line with their hand — it’s too much stress on the low back while wearing a weight vest.

 

(2) Suicide Shuttles

I got cut from the High School Basketball team, so my basketball career ended early after middle school. I sucked at basketball, and am still scarred by the suicides we’d run at the end of practice. The coach would have us line up on one baseline then ……

  • sprint to the near free throw line, then back to the baseline
  • sprint to the have court line, then back to the baseline
  • sprint to the far free throw line, then back to the baseline
  • sprint to the far baseline, then back to the starting baseline.

Coach would split the team in half, and one group would rest while the other ran. It was terrible.

MTI Suicide shuttles deploy the same idea, but in a shorter space (40 feet or so). I’ll set a cone at each end, then one in the middle. Starting at one cone, the athlete ….

runs to the middle cone, touches the line then runs back to the starting cone, touches the line

runs to the far cone, touches the line (hand), then runs back to the starting cone

I’ve always run suicide shuttles in a density format – on 30-second intervals. Here is an example 10-minute event:

20 Rounds
Suicide Shuttle every 30 seconds

I’ve also combined a bodyweight exercise with suicides to increase the intensity under the same interval. Here are two examples:

20 Rounds, every 30 seconds …. 
3x Burpees, then immediately …
Suicide Shuttle

20 Rounds, every 30 seconds …. 
5x Box Jumps @ 20″, then immediately …
Suicide Shuttle

Loading? I’ve never run short suicide shuttles like this loaded with a weight vest. Rather, I’ve increased the intensity by adding the bodyweight exercises to the interval before the shuttle.

 

(3) 300m Shuttle

The 300m Shuttle is a mainstay in stick and ball programming – especially soccer and football assessments. It deploys the intense change-on-direction metabolic effect of shuttle sprints in an extended format – 300m. Again – the format is simple … set two cones 25m apart. On “go” run back and forth between the cones for 12x lengths, or 6x round trips.

I can’t remember where I read about 300m shuttles, but once I tried them, was impressed with their devastating metabolic effect.

I have athletes touch the line at each end with their hand unless they were running these loaded in a weight vest.

My go-to interval for 300m Shuttles is one every 2 minutes, 30 seconds and I’ll go for 4 rounds. I found most athletes complete one of these in 1 minute to 1:15 so it’s about a 1:1 work to rest interval.

If I’m progressing 300m shuttles throughout a cycle, I’ll reduce the shuttle interval by 10 seconds every third training session I program them. See below:

Session 1&2 … 4 Rounds, 300m Shuttle every 2:30
Session 3&4 … 4 Rounds, 300m Shuttle every 2:20
Session 5&6 … 4 Rounds, 300m Shuttle every 2:10

Sometimes Ill complete 300m shuttles twice per week following the above progression, then week 4, add a 25# weight vest and repeat the progression loaded …

Session 1&2 … 4 Rounds, 300m Shuttle every 2:30 wearing 25# weight vest or IBA
Session 3&4 … 4 Rounds, 300m Shuttle every 2:20 wearing 25# weight vest or IBA
Session 5&6 … 4 Rounds, 300m Shuttle every 2:10 wearing 25# weight vest or IBA

 

(4) 150m Shuttle

I first moved to shorter, 150m shuttle sprints when I began working with LE Athletes back around 2011. I felt the shorter distance was more mission-direct for LE patrol and detectives than the longer 300m distance.

Set up and execution is the same as the 300m shuttle – except 1/2 as many shuttles: set two cones 25m apart. On “go” run back and forth between the cones for 6x lengths, or 3x round trips.

I have athletes touch the line at each end with their hand unless they were running these loaded in a weight vest.

My go-to interval for 150m Shuttles is one every 1 minutes, 15 seconds and I’ll go for 4 rounds. I found most athletes complete one of these around 35 seconds so it’s about a 1:1 work to rest interval.

If I’m progressing 300m shuttles throughout a cycle, I’ll reduce the shuttle interval by 5 seconds every third training session I program them. See below:

Session 1&2 … 4 Rounds, 150m Shuttle every 1:15
Session 3&4 … 4 Rounds, 150m Shuttle every 1:10
Session 5&6 … 4 Rounds, 150m Shuttle every 1:05

Sometimes Ill complete 300m shuttles twice per week following the above progression, then week 4, add a 25# weight vest and repeat the progression loaded …

Session 1&2 … 4 Rounds, 150m Shuttle every 1:15 wearing 25# weight vest or IBA
Session 3&4 … 4 Rounds, 150m Shuttle every 1:10 wearing 25# weight vest or IBA
Session 5&6 … 4 Rounds, 150m Shuttle every 1:05 wearing 25# weight vest or IBA

 

(5) Prone to Sprint Shuttles – 40 foot and 25m

Most recently I’m having athletes run 40-foot, or 25m shuttle, but drop to the ground at each end to full prone. I call these “Prone to Sprints” and find the level changes adds a significant metabolic component.

I’ve only programmed these so far using a simple work to rest interval format …. for example 30-second Prone to Sprint, 30-second rest, or simply done them for an extended period in a longer circuit, such as:

3 Rounds
3 Minutes Prone to Sprint (40-foot)
3 Minutes Sandbag Get Up
3 Minutes Power Clean + Push Press @ 45/65#

I’ve been so impressed with the prone to sprint, that I loaded them with a weight vest, increased the shuttle distance to 25m, and made these the focus of the MTI Tactical Athlete Work Capacity Assessment.

This short, 11 minute effort is broken into three, 3-minute prone to sprint efforts, separated by a 1-minute rest:

  • 3-Minutes Prone to Sprint weight 25# weight vest or IBA, for reps
  • 1 Minute Rest
  • 3-Minutes Prone to Sprint weight 25# weight vest or IBA, for reps
  • 1 Minute Rest
  • 3-Minutes Prone to Sprint weight 25# weight vest or IBA, for reps

1x rep = a complete length (25m). The reps from each round are added together for a total score. This simple, but very difficult event assesses work capacity, the ability to recover in a short period, and because of the weight vest, strength endurance, and core strength. It’s meant to assess the athletes mission-direct work capacity for a movement under fire event where he/she must repeatedly sprint and take cover. See below to watch some soldiers at Schofield Barracks in Hawaii complete the MTI Work Capacity Assessment.

 

 


You Might Also Like MTI’s Favorite Work Capacity Events by Duration


 

Arete 5.2.19

Military / National Security / International Affairs

Blackwater founder’s plan for mercenaries to Venezuela: Report, Al Jazzera
Erdogan says F-35 project would collapse without Turkey, Reuters
SWJ Primer: Chinese Cyber Espionage and Information Warfare, Small Wars Journal
Air Force Will Bring Urban Training to Boise – and Some Residents are Fighting Back, Small Wars Journal
Air Force Academy removes commandant of cadets from job amid investigation, Stars & Stripes
Czechs protest justice appointee, fear meddling in PM’s case, Reuters
The US Navy’s Shifting View of China’s Coast Guard and ‘Maritime Militia’, The Diplomat
Report: Decades of abuse and mistrust created a climate for fraud in Virgin Islands National Guard, Stars & Stripes
Spain bars exiled ex-Catalan leader from European election, Reuters
Afghanistan in 2019: This is what losing looks like, Task & Purpose
US military spending up as global outlay hits 31-year high, Stars & Stripes
Six killed in Burkina Faso church attack, Al Jazerra
Here’s how B-2 bomber pilots pull off grueling 33-hour flights, Defense News
Chief commander of Quds force Soleimani says talks with U.S. impossible: Fars, Reuters
Road warriors: Foreign fighters in the armies of jihad, Brookings
Fewer than a third of countries currently have a military draft; most exclude women, Pew Research Center

 

Homeland Security / First Responder

Coast Guard polar icebreaker project moves ahead with new contract, War is Boring
The FBI is reportedly investigating activists for plotting an ‘armed rebellion’ at the US-Mexico border with cartel-supplied guns, Task & Purpose
St. Louis Police Officer Accused of Killing Colleague Pleads Not Guilty, Officer
N.Y. WOMAN CHARGED WITH ARSON; TWO FIREFIGHTERS TRAPPED AT FIRE, Firefighter Close Calls
Texas Police Cadet Charged After Accidentally Shooting Classmates, Police Mag
Border Agent and Army Vet Stop Gunman at Synagogue Shooting, Police Mag
Movie review: “Wildland” documents contract crew from initial training to battling a major fire, Firerescue 1
Thief Escapes By Breaking NYPD Officer’s Leg, LE Today
One officer’s story of the day he put a gun to his head, Police One
Is Officer Suicide on the Rise?, Police One
7 FIREFIGHTERS INJURED, 1 CRITICAL AT IL AMMONIA LEAK, Firefighter Close Calls
Veterans suffer from ‘culture shock’ when returning to university, Science Daily
Many Driving on Pot, Even With Kids in the Car, WebMD

Mountain

The Best Running Shoes for Road and Trail, Outside
Why It’s Almost Impossible to Climb 15 Meters in 5 Seconds: Watch, Gear Patrol
Tips from the Pros on Buying Used Gear, Outside
Mortality Salience: How A Rope Soloing Fall Made Me Rethink My Climbing Obsession, Outside
Men’s Journal Picks 100 Best Adventures on America’s Public Lands, Adventure Journal

Fitness / Health / Nutrition

Kicking back with Pneumatic Recovery Boots, Gear Intstitute
This Race Tests the Limits of Human Endurance, REI Co-Op
Yes, You Need Carbs. Here’s When to Eat Them., Outside
From Apples to Popcorn, Climate Change Is Altering the Foods America Grows, NY Times
More Pregnant Women Vaping, Study Says, Science Daily
More Women Snore Than Is Reported, WebMD
You Should Be Taking Cold Showers, Breaking Muscle
5 Keys to Returning to Sport After a Knee Surgery. Mike Reinhold
Exonerating refined grains: Controversial study results conflict with whole grain dietary advice, Bakeryandsnacks.com
Doing Cardio This Way Won’t Diminish Your Gains, Say Researchers, D’Marge
No safe amount of alcohol during pregnancy, suggest researchers, Science Daily
Finland and Uganda are the world’s fittest countries, World Economic Forum

 

Interesting

‘Biodegradable’ plastic bags survive three years in soil and sea, The Guardian
Scandinavian Airlines strike in fourth day, affecting thousands, Stars & Stripes
Can Uber ever make money?, Business Insider
35 Countries Where Americans Are Most Likely to Get Kidnapped, In Homeland Security
Key takeaways from our new study of how Americans use Twitter, Pew Research Center
Verizon 5G Ultra Wideband Service Coming to Charlotte in 2019, Police Mag
How to Drink Scotch, According to a World-Famous Whiskey Expert, Gear Patrol
Gillette’s Sexist Razor Ad Backfires – Company Facing Major Sales Slump, LE Today
The Best Small Saucepan, NY Times
Video: A Closer Look at the Rivian Electric Pick-Up Truck, The Adventure Blog
Feature: Australia Is Deadly Serious About Killing Millions of Cats, NY times

Q&A 5.2.19

QUESTION

Does MTI have a police version of the Busy Operator series? One that would train those attributes essential for law enforcement in a short training session.

Thanks for what you guys do and the training you provide. Keep on getting it!

ANSWER

No – but the training sessions in our day-to-day plans for LE Patrol/Detective are all designed to last 45-50 minutes. These are found in the Spirits Packet of plans.
– Rob

QUESTION

I’ve just discovered MTI, have read a few articles from you and about what you’re doing, and like the sound of it.
About me: I’m a UK firefighter (what you might call urban) and like spending my free time outdoors. I’ve summited the majority of the tall mountains here, some wearing a weighted vest, and have dabbled to varying degrees in different mountain sports. (Running/hiking/mountain biking/skiing/snowboarding/climbing)
On discovering CrossFit a few years ago it made perfect sense to me in improving my fitness and has indeed done so – to a point.
I’ve climbed sporadically, but have started going to the local gym more regularly and realised how bad my finger/grip strength is.
I would also like to train more actively/specifically for my job – I took part in the ‘British Firefighter Challenge’ last year and again where I thought I was pretty competant found myself wanting. Specifically in grip strength and odd object movements such as equipment carries and dummy drags.
I’m 6’3 and have always been on the skinnier side, around 160-170lb. I’m currently focusing on some core powerlifts along with CrossFit WODs and some running/rowing.
You guys offer 200+ programms, and I could follow multiple ones for each of the areas that I’m looking to improve. I guess my question is how do I get the most out of what you have to offer? How do you envisage someone like me best using your platform?
Look forward to hearing from you,

ANSWER

We believe tactical athletes should train for their job first. Our Big Cat series of plans are designed as day to day programming for full time urban firefighters – and these are what I’d recommend. These plans concurrently train:
  • Relative Strength – strength per bodyweight
  • Work Capacity – horse power for short, intense, dangerous events
  • Chassis Integrity – mission-direct midsection training which transfers to the job
  • TAC SEPA – Tactical Speed, Explosive Power and Agility
  • Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day. 
Start with Jaguar.
 
You can supplement this programming with time in bouldering gym. To start, I’d recommend completing a Bouldering V-Sum twice per week. More on the V-Sum, Here.
– Rob

QUESTION

I heard about your company through the Art of Manliness podcast a while back, and had some questions about getting back into fitness after a period of, uh, reduced activity.
I have a pretty robust fitness background- playing football in highschool, and was part of ROTC in college until I had to leave due to medical concerns. I stayed in shape mostly by lifting, swimming, rucking, and the basic conditioning we did for ROTC. I’ve never really had good cardio (linemen, after all), and have been away from regular lifting for a while and it been hard to find time to get to the gym. Due to a busy schedule, I haven’t been able to make working out a routine as much as I used to, and my fitness has definitely suffered.
To rectify this, I’m hoping to train for a pair of upcoming obligations- a GORuck Tough Challenge in May, and summer work at a boy scout camp that will be incredibly intensive with lots of rucking and labor. I’m somewhat lost as to what is a good way to orient my workouts, however- should I focus simply on rucking, or would a more well-rounded type of plan be suitable? I have somewhat limited time, and very much limited money, and want to really pick a plan that would work best for my near term goals.
Thanks for having a coaching contact available, and looking forward to getting back to the grind!

ANSWER

The 5 weeks directly before your GoRuck event, complete the GoRuck Challenge Training Plan.
Between now and beginning the GoRuck plan, work through the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I recently injured my low back, most likely a disc issue.  I see that you offer a low back injury plan for people like me.  My question is at what point should I jump into the plan? I still am in pain from the injury so I assume I should wait until the pain subsides significantly.  If waiting is the best option, is there anything I can do physically in the meantime? My plan was just to do some lower intensity stationary biking and yoga/stretching.

ANSWER

Yes – wait until the pain is gone and you’re back to normal activity.
Now? The only thing I would add is some easy walking with a 25# backpack.
– Rob

QUESTION

I have done several of your workouts and really enjoy them. I was wondering if you had recommendations or an ab workout to do in addition to your main plans. I am a 42 year old state trooper and as I get older it’s hard to maintain my mid section. Thanks

ANSWER

– Rob

QUESTION

Quick question about Operation Hector:

On strength days when doing workouts like 5 rounds of 2x power clean + push press @ 85% rep max, what would be a good average rest time between rounds?

ANSWER

Each circuit – including these, has a mobility drill or stretch. This is your “working rest” between rounds. Work steadily, not frantcially, but at the same time, this isn’t powerlifting – you don’t need 5 minutes between sets.
– Rob

QUESTION

Thanks for your guidance in the past.  Coming out of winter training and looking for suggestions.

Latest assessments:

5k Run – 24:20
Back Squat – 215lb
Deadlift – 280lb
Bench – 185lb
Press – 110lb
Height: 6’2
Weight: 180lb
Age: 34

Goals:

Injury prevention and resilience to carry me through the first few years of starting a company
Half marathon in fall 2019
Rainier summit in June 2020

I took a stab at a sequence:

MTI Relative Strength
Whiskey V2
Run improvement
Wilderness Packet
Rainier Plan

Thanks for any input!

ANSWER

Plan is solid, but better would be use Country Singer Packet (1 & 2) plans as your day to day programming, then do the Half Marathon Training Plan, and then off again to do the Rainier-Plan prior to that climb.
– Rob

QUESTION

Where would I use the Running and Rucking Improvement plans if I am on track with using the USAF CCT/PJ/CRO Selection Packet? I would like to improve my running and rucking but I am unsure if I need to vary away from the Packet to complete the Running and Rucking improvement plans first.

ANSWER

Not sure you need to add these plans, but if you do – right at the beginning, skipping the Military OnRamp Training Plan.
– Rob

QUESTION

Future (re)subscriber here looking for some plan advice. I just finished up the peak bagger plan to prepare for a 5 day, 3 peak mountaineering trip to Mexico (Nevado de Toluca, Iztaciuattl, Pico De Orizaba). The trip went off without a hitch, and my group smashed each of our objectives in great time, and with almost no soreness or recovery. Much of the trip was at or above 5000m and with no time to acclimatize it was important for everything else to be dialed. Needless to say I am very happy with my progress and the results of the preparation. I took a week off (ski trip) and now im ready to get back in the gym.
I need some help choosing a new plan. I am going to be leading a group (classmates, im not a guide) up several WA Cascade volcanoes over the next 2 months culminating with at least 1 climb of Rainier in mid June (have climbed all before). At the same time I have some (rock/alpine) climbing objectives im working toward and need to be able to work in some climbing training to prepare me for some easy/mod <5.8 multi pitch alpine climbing through the summer. (havent climbed in months to focus on peak bagger). So, essentially I want to maintain my current mountaineering fitness and be able to start working in some regular climbing/training. I am familiar with most of your plans but not sure which one might be best for this case.
Thanks in advance for the help and I look forward to more successful training. PS everyone who I have referred to MTN Tactical is super happy with their workouts and results.

ANSWER

I’d recommend the Alpine Rock Preseason Climbing Plan. This plan includes both climbing-focused training for finger strength/endurance, and aerobic work for approaches.
– Rob

QUESTION

I have started the army ocs application process but don’t have a ship date. I’m not out of shape, but compared to most of your programs I’m not exactly in shape. What program would you recommend to build a solid foundation before I go to basic training?

ANSWER

– Rob

QUESTION

I came across your website today. I am wondering which workout plan would be the best for me to start with.
1. I am essentially sedentary, but have begun rucking in the last month. I can do an 18 minute mile for 2 miles with a 5 lb ruck.
2. I have several goals…I want to do the GoRuck Light around September.
3. I am interested in disaster response and want to be able to do search and rescue and wilderness paramedic training.
4. I am about 100lbs overweight.
5. I do not currently have access to a gym, but may in a few months.
Thank you so much.

ANSWER

I’m sorry, but I’m afraid all our plans would be too intense for you at your current level of fitness. Our entry-level plan is the Bodyweight Foundation Training Plan, but even it could be too much to start out.
At the link above, click the “sample training” tab to see the first week of training. I’d recommend you try it out and see how you do before purchase. If it’s too much, come back to us after your fitness has improved and you’ve been able to cut weight.
– Rob

QUESTION

I am really loving the Bodyweight Foundation Plan.  I am totally new at strength training and it is kicking my ass proper.
One question: if the point of the session is strength endurance and I can’t complete the number of reps calculated in a particular set, would you recommend that I try to finish with eccentric or isometric movements to exhaustion (assuming I can do it in a controlled and safe manner) or to stop and rest until I can complete the set with the full movement of the reps?  I ask because when I stop to rest, it lowers my heart rate which makes it feel like I won’t get as much benefit from pushing myself to expand strength endurance and work capacity.
Thanks for your time!

ANSWER

Go to your knees for the push ups when you fail there, and do negative pull ups as needed. Stop and rest for the other efforts.
Let the running and work capacity in the plan address your heart rate and cardio.
– Rob

QUESTION

I was wondering what a good follow on program would be to the Body Weight Foundation?

I am on week 4 if it now and wanted your opinion on what to do next.

I am 40, former Marine, Fed LEO in NYC. I have limited experience with Olympic lifts and an irregular schedule. (Have access to a gym but can’t always make it there and have to make due with limited equipment).

ANSWER

Spirit’s Packet for full time LE Patrol/Detective. Start with Whiskey.
If you are full time SWAT/SRT, do the Gun Maker Packet.
– Rob

QUESTION

I’m currently in the middle of Ruck based selection.
My 2 mile time is regressing.  I’m good with the ruck times (13:30/mile).
I was thinking for the work capacity days I should just do the 200m runs without the sandbag.  Would that work to help my unweighted run time?  Any advice would be appreciated.
I can fit in workouts whenever I need to throughout the day.
Sleep 8-10hrs a night
Eat 2800-3300 cal a day.

ANSWER

No. Follow the programming as prescribed. Your body is likely responding to the high volume. It will accommodate.
– Rob

QUESTION

Thank you for your detailed and thorough workout plans. I work at Virginia Military Institute with the Army ROTC program and just utilized your Sandhurst Competition plan to prepare a team of cadets for the Sandhurst Competition next week at West Point. I will let you know how they perform.
I am a member of the National Guard, training for the Best Ranger Competition in April of 2020. As you probably know, the National Guard holds a tryout to assess potential competitors in the fall of year prior to the competition. So, for instance, I will go to Fort Benning in November of this year to tryout. The tryout consists of the RPFT, Obstacle Course, Land navigation, 2 mile run, Unknown Distance Ruck March and Land Navigation day/night. Its 36 hours for the tryout. From what I have been told, it is considered a point based, “mini-event”, with rucking and land-navigation the highest weighted events.
I have purchased your workout package and have access to the Best ranger Training Plan. I am wondering if you would recommend utilizing it in preparation for the tryout? If so, would you make any adjustments? If not, what program of yours would your recommend?
Thank you for your time and for equipping us to become the most physically prepared warriors for this Nation.

ANSWER

1) Add pull ups to the APFT.
2) Add a 3 mile night navigation rucking event to Saturdays – making these a 2-a-day.
– Rob

QUESTION

Just started Hector( I like the way it sucks lol) but I was curious if the stretches are part of the rounds or meant to be completed after all rounds are finished. Also if not prescribed, what’s a good hold count for the stretches per side? Thanks.

ANSWER

15-20 seconds.
– Rob

QUESTION
Seeking your expertise. I am currently in week 5 of BW foundation and struggling mightily with the strength progressions as of late. I have
been pushing through to get in all the prescribed reps, however, my recent strength sessions are eclipsing 1.5 hrs. Week 5, day 1 took about a 1 hr, 40 min this morning with many of the sets being completed in 1, 2, or 3 rep segments with long breaks (upwards of 1-2 min) in between.

Should I stick with the sessions in their current state and extend the workouts past 1.5 hrs? Cycle back a week or two? Change to modified versions (as possible) once

I cannot complete more than 1-2 reps at a time – pushups (go to knees), pull-up bar heel taps (situps), and pull-ups (negatives), etc. – to keep it moving? Thanks.
ANSWER
Push ups – go to knees
Pull ups – negatives
Pull Up Bar Heel Taps – Pull up your feet as high as possible
– Rob

QUESTION
I’m ready to start the dryland ski program, but need to buy sandbags. Where did you buy yours?  I searched google but couldn’t find any with the two handles.
ANSWER
We build and sell our own. Purchase here: https://gear.mtntactical.com/collections/gear/products/sandbag
– Rob

QUESTION
I am currently serving as an Army recruiter in New Jersey. I am 33 years old and have been in the Army for 11 years. I am currently working with a Special Forces recruiter to go to SFAS and I am looking into starting a training plan to prepare for it. I want to build my over all strength and get better at rucking and running. I have spoken with people who have gone through SFAS and have an idea on what needs to be done but I do not know where to start. I came across your website and was wondering which programs you would recommend for me? Thank you for any advice you can provide.
ANSWER
– Rob

QUESTION
I am starting the Big 24 cycle, but I am not comfortable enough with the squat clean movement. Would you suggest substituting it with either a straight or hex bar deadlift while keeping the squat clean rep scheme?
ANSWER
Hex bar dead lift. But it would be best to do the Hang Squat Clean as prescribed. You’ll get lots of hang squat clean practice during Big 24.
– Rob

QUESTION
Enjoying the On ramp course!  Wondering about rest periods during the the workout.  For example 6 rounds of squat clean, squat, the kneeling curl to press…increasing load as I go.  Should there be a rest period between rounds or is everything as fast as possible?
ANSWER
Each strength circuit includes a mobility drill or a stretch – this is your “working rest”. Work steadily through these circuits, not frantically. Goal is to lift as heavy weight as possible, but still be efficient with the time.
– Rob