Q&A 10.5.24

QUESTION

I currently use the monthly subscription for Urban Fire and Wildland and I am really liking it. Love the mix of strength with endurance and lack of monotony. I plan to use this indefinitely.

I have a physical assessment coming up in about 6 weeks that is very lower body intensive. (Entire assessment is completed with a 40# weight vest and includes carrying about 40# up and down multiple flights of stairs, dragging hose, dragging a weighted dummy….etc) The test is short but intense lasting 4-7 minutes in duration depending on level of fitness. Would you recommend just continue with the monthly subscription for October or is there a better program that would help improve my time? I understand the information is limited but would just like some guidance. Thank you for your help.

ANSWER

You need to train specifically for your PT Test. You can either do that by supplementing the daily training with the actual test … i.e. doing it as a work capacity “Finisher” 2-3x/week. You can use step ups for the stairs, and will need to be resourceful for the other exercises.

Option 2 is to drop out of the daily programming the 4 weeks directly before your assessment and complete the Firefighter Combat Challenge Training Plan. This includes the same, or similar events and trains specifically for them.

– Rob

QUESTION

Rob,

Sorry for the long email, if you don’t want to read the whole email, you can go to the bottom.

As of last week I was in the 3rd week of the program above and was doing relatively well. I have really enjoyed the program so far, dropped 5 lbs and was making progress.
Had some gains with Back squat and deadlift, issues with bench and run.

I had emailed you week 1 about the deadlift, and dropped weight to 70 %, and that was working., increasing weight every week.

Week 2- during a bench session, left arm has what appears to be a bicep tendon issue. Could not press the 50% with a straight bar. Switched to dumbbells at a lower weight and was able to tolerate that with some minor pain.

Week 3, during the Thursday 800 m runs, 3rd run top of femur/ hip fairly sharp pain. Within a few hours, decent swelling, painful to walk.

Rested the weekend, ice, etc.

Monday just did airdyne bike at the running calculator 1.5 mile pace, body weight +20 pound vest pull up/ push up/ squat, for 30 min. Just to keep moving and at least maintain some level of activity. Then I tried a 60 second sandbag keg lift, moving right to left 1st rep, something popped in the right hip/ femur area. Decent pain at the time, however as of today the pain is mostly gone and I have no pain walking. I think the pop, put whatever happened in the right hip, back into place.

I am going to see a DR tomorrow morning about the hip.

I want to continue this program, but with the hip and bicep issue, I wonder if I should possibly start on one of the injury programs or go into one of your SF programs, due to these failure points I keep discovering, then return to the max strength.

Appreciate your time, I’m just frustrated I keep breaking right when things start going well.

ANSWER

I’m not a doctor and can’t diagnose you remotely. But we both know the extent of your injuries will determine the best way to move forward.

Email back when you hear from the doctor and I can help with the right plan.

– Rob

QUESTION

I am curious what is the best plan for an older male I am 43. And hopping to get to a fire academy.

My general fitness is ok. I am looking to get stronger but also prep for the potential of a fire academy at my age.

Have already done CPAT currently waiting on filed investigation date. But really no timetable at this point.

Trying to prepare as much as I can. I would say I have at least 6 months before anything significant were to happen academy wise.

If I move forward in the process. I should add that I have worked a desk I’ll b for 20+yrs. So definitely need to strengthen lower back and core overall.

I am 5-9

205 lbs

Age 43

I have a home gym with an assault bike, stair master, rower, dumbbells, squat rack, bench press

Lat pull station (pulley stations in general tricep press down etc)

Plyobox, 50lb sand bag, 50 lb weighted vest

20lb slam ball, jump rope. Pull up bar, sled. Olympic weights/bar

I am currently working on strength training basic upper/lower body

As well as some HIIt training including wearing the best and running 200 m sprints.

ANSWER

Start with Johnny –

This is a general fitness multi-modal plan that concurrently trains strength, work capacity, chassis integrity (functional core) and endurance.

It’s a great place to start MTI programming.

The 7 weeks directly prior to the Fire Academy, complete the Fire Academy Training Plan.

Email back if your schedule gets time between Johnny and beginning the Fire Academy Plan.

Excited for you! Good luck!

– Rob

QUESTION

I am looking for a good training plan to help me get back into shape for your harder plans, but I also have time constraints. I was doing the LEO on-ramp training, and I found it took me anywhere from 70-90 minutes to do one workout. Being that I work 12-hour shifts and have two little kids at home, these lengthy workouts, while very effective, were taking too much time out of my day. Even my wife complained I was spending too much time working out instead of hanging out with the kids and her. Is there any plans you have that can fit my schedule and goals?

ANSWER

Go with our Daily LE Patrol/Detective. These are shorter sessions, designed to be completed in ~45 minutes. https://mtntactical.com/shop/daily-le-patrol-detective-training-subscription/

QUESTION

While doing the daily operator training sessions is it okay to add some simple hypertrophy focused work 2-3x per week? I enjoy functional training focused on performance but sometimes it’s nice to get in the gym and chase the pump.

ANSWER

No issue with adding some hypertrophy work. I’d recommend adding it on strength days (not endurance or work capacity focused days) in order to properly structure the week to avoid overtraining.

QUESTION

Hi – I’ve been doing your Rim to Rim training plan and will be ready for the Grand Canyon on 10/19/24! Questions for you regarding day-of nutrition … how many calories should I try to consume per hour of hiking? And what are the best foods to take with me on the hike?

ANSWER

The food is really going to depend on you. Gu’s and gel’s are great supplementals for extra carbs/calories, but I’d highly recommend trying some out during a workout, as some people have stomach issues with them. High caloric density foods are best – PB&J’s are a great ‘real’ food that have a good mix of carbs, protein, and sugar for endurance events. Nuts, seeds, and dried fruit are good options as well. You should try and consume 200-300 calories per hour while on the move.

QUESTION

Are your guys program pdfs that you can follow or are they apps or something you have to pull your phone out for everyday

ANSWER

You can view them via laptop/desktop or via our app. Folks often use the laptop version, screenshot, and print it out if that’s what you prefer. We no longer provide PDF’s… too many training plans were pirated.

QUESTION

Wwhat kind of sand should I put in the sandbag – or use mulch like you use in the video?

ANSWER

Tube sand works fine in our newer sandbags. We used mulch in the older version of our bags, but the new ones are more compact so you won’t have the space.

QUESTION

What program should i start with to best prepare for RASP1 with 30 weeks until I go to basic training

ANSWER

1. Humility (https://mtntactical.com/shop/humility/?highlight=Humility)
2. Valor (https://mtntactical.com/shop/valor/?highlight=valor)
3. Fortitude (https://mtntactical.com/shop/fortitude/?highlight=fortitude)
4. 1-WeekTotal Rest
5. RASP 1&2 Training Plan – complete the 8 weeks directly before RASP. (https://mtntactical.com/shop/rasp-12-training-plan/?highlight=RASP)

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