Q&A: Firefighter Wants to Train for Hunt, Muay Thai, and Strength—Here’s Why He Shouldn’t
Athlete:
Looking for a program recommendation.
I’m a fire fighter.
Train muay Thai 2 times per week (very high intensity).
Strength training 3 times per week, follow an LP and then scale as gains slow.
I have a mountain hunt in the Canadian Rockies (4–5 days off-grid humping it up mountains) coming up in October which I would like to optimize for while accommodating muay Thai and keeping respectable strength.
Thanks for your time and suggestions.
Rob:
Age, weight, height?
Is your hunt guided? Backcountry (backpacking) or from a truck/camp?
Equipment limitations?
Athlete:
39, 185, 5’9
Backcountry unguided. We are carrying everything in on our backs.
I have a rack, barbell, weights to 405, pull-up bar, dumbbells to 50, flat bench, dip bar, ez curl bar, spin bike, 35 lb kettlebell.
Athlete:
Can use treadmill at work if interval sprinting is needed.
Rob:
If you’re serious about the hunt, and have invested significant money on it, complete the 8-Week Backcountry Hunt Pre-Season Training Plan beginning the 8 weeks directly before you depart.
This should be soon.
This training plan is mountain endurance focused—uphill movement under load, rucking, etc. Lungs and legs win the hunt. Here is my Backcountry Hunting Fitness Assessment.
Depending on your incoming fitness, you may be smoked initially for your MT training—as you’ll need to do two-a-days. If relatively fit coming in, and at 39, you will be okay after a couple weeks to do both. If you have to cut one for soreness/recovery, cut the MT.
The aerobic and chassis integrity fitness you’ll gain doing the plan will have some transfer to the fairgrounds.
Post hunt, complete the plans/order in the Tactical BJJ Packet. These plans are designed for tactical athletes who train combat arts 2–3x/week. Don’t get hung up on BJJ—the programming will transfer to the firehouse and ring.
Also—at 5’9” I’d like you at 170–175#. Cutting 10+ pounds, even if it’s all muscle, will likely increase your relative strength, and help you scale mountains on your hunt. 95% of weight loss is diet related. Here are our nutritional recommendations.
Questions? Happy to hop on a phone call if needed.
Athlete:
Great. I’ll get after that, thank you for the detailed response. I will follow up if questions arise.
Q&A: Long Range Help for SOF Selection
Athlete::
My name is Pawan, and I recently came across the Mountain Tactical Institute while researching training programs related to Special Forces selection.
I will be joining the Royal Canadian Air Force and am aiming to prepare myself for potential selection into the Canadian Special Operations Forces in the future. I was wondering which of your courses would be most suitable for this goal.
Rob:
Plans/order in the Virtue Packet now.
Begin with the Military OnRamp Training Plan.
These programs are no joke—and will push you.
Just. Keep. Grinding.
Questions?
Q&A: High-Rep Kettlebell Plan Interval Time
Athlete::
I’m about to start the High Rep Kettlebell Plan. On KB Snatch Interval days it says:
“20 Rounds, Every 90 seconds . . .”
Below that it says:
“Example: You scored 39 Reps on SESSION 1’s assessment. 39 / 3 = 13 x 1.2 = 15.6 or 16 (round up). Then add 1 rep, 16 + 1 = 17x). Set a repeating countdown timer to 60 seconds.”
Are the intervals 90 or 60 seconds?
Rob:
Should be 60/60.
My apologies.
Should be fixed now.
This is a fun one!!!
Q&A: PFT Plan Rest?
Athlete::
Just want to clarify that between exercises 5 and 6 I take a five minute rest, is that correct? (FBI SA PFT Training Plan)
In other words, that first five minute rest is after the final 100m sprint and before the first 300m sprint?
Thanks in advance.
Rob:
You’re overthinking it.
After you finish your last 100m, take what time you need before your first 300m. Then 5 minutes rest between 300s.
Athlete::
Makes sense, thanks for the explanation. Great program by the way. I also had great results with one of your SOF programs a few years back too.
Q&A: Clarifying Rest Periods in the FBI SA PFT Training Plan
Athlete::
Just want to clarify that between exercises 5 and 6 I take a five minute rest, is that correct? (FBI SA PFT Training Plan)
In other words, that first five minute rest is after the final 100m sprint and before the first 300m sprint?
Thanks in advance.
Rob:
You’re overthinking it.
After you finish your last 100m, take what time you need before your first 300m.
Then 5 minutes rest between 300s.
Athlete::
Makes sense, thanks for the explanation.
Great program by the way. I also had great results with one of your SOF programs a few years back too.
Q&A: Canadian SOF Selection Prep + High Rep Kettlebell Plan Timing Fix
Athlete:
I recently came across the Mountain Tactical Institute while researching training programs related to Special Forces selection.
I will be joining the Royal Canadian Air Force and am aiming to prepare myself for potential selection into the Canadian Special Operations Forces in the future. I was wondering which of your courses would be most suitable for this goal.
Rob:
Plans/order in the Virtue Packet now.
Begin with the Military OnRamp Training Plan.
These programs are no joke—and will push you.
Just. Keep. Grinding.
Questions?
Q&A: Pre-Season Backcountry Hunt Prep with Knee Limitations
Athlete:
I am going out on my first elk hunt in October. I am looking to find a training plan to help me get into shape. I have used your plans in the past for military selection when I was in special operations.
I have had four knee surgeries, which led to me exiting the military, so I have some questions about how I can program around the impact on my knees while still getting the benefit.
- Can I substitute the runs and sprints for something less impactful? If so, what do you recommend?
- If I use a step-up box that is less than 12”, will that ruin the benefits of step-ups?
- With the limitations of my knees, can I still execute this program to benefit myself for hunting, or will I be degrading the program too much by substituting exercises?
Rob:
Running sub? Step-ups or long sled drag.
12”? No … but you need to add step-ups to meet the vertical. So if the plan calls for 1000x @ 16” and you’re doing 12”, 16000 / 12 = 1,333x step-ups.
Benefit? The fitness demands of true backcountry hunting—up to 10 miles/day, lots of vertical up and down, heavy pack-out—are the same for everyone. Our backcountry hunt programming is based on the fitness demands of backcountry hunting—not the incoming fitness or past injury history of the athlete. If you need to manage your knees during this train-up, you’ll also need to manage them during the hunt. I’d want to know sooner, rather than during the hunt, if I were you.
Athlete:
Thank you for the very quick response. I appreciate the insight.
I 100% will need to manage my knees during the hunt. I am trying to figure out the best method to do that while still preparing.
I see that your program has multiple phases. I have roughly 8 weeks prior to the hunt. Is there a phase of training that I should focus on with the time I have available?
Rob:
Jump right in with the 8-Week Backcountry Hunting Training Plan.
It’s progressive—i.e., gets harder as you work through it.
Watch the leg blasters … it’s okay to reduce the range of motion as needed for your knees … but you need the eccentric strength training they give or you’ll be crippled with soreness after the first big downhill.
Push it … but if you really need extra recovery days, work them in … but don’t skip sessions—just work through them in order. Until week 8—then jump ahead to week 8 in the plan. It’s an unload/taper week into your hunt.
Athlete:
Thank you. I am looking at your website. I see the Base, Build 1, and Build 2. All are 7 weeks. Which one should I jump into?
Rob:
The last plan in the packet—the final 8-Week Backcountry Hunting Preseason Training Plan.
You don’t have time for the Base and Build plans.
– Rob
Q&A: SMU Selection Prep and Strength Programming Load Clarification
Athlete:
I am currently on deployment and found out that I have the opportunity to screen for an service SMU. However, I am in another service and don’t know the details on what this service really focuses on.
I would have to say I am a pretty decent runner, but not the strongest when it comes to lifting weights (if that helps with the plan choice).
I would really like to know what plan you guys would recommend!
Rob:
What SMU? If you can’t share that, I need to know some of the details of the selection—gate PFT, duration, ruck-heavy, swimming?, etc.
Also—your current age/weight/height?
Training you’re doing now?
Any equipment restrictions?
How long do you have to prepare?
We have multiple selection-specific training plans, and with this info I’ll guide you to the right one.
Athlete:
Unfortunately, I am unable to disclose the name of the SMU, and I know very little about them.
What I do know is that it is a 45-day selection followed by a year-long training pipeline. During those 45 days I’ll have to pass two “tests”:
- One is a 5-mile run in under 40 minutes, which I’m not worried about.
- The other is a 20–25 mile ruck march carrying 50 lbs (no time given).
I’m 22 (almost 23), 180–185 lbs, 6’0”. I currently train twice a day—10k run in the morning, functional training in the evening.
I’m not into traditional weightlifting. No equipment restrictions now or at home.
Unsure when I’ll go to selection, but probably early to mid next year.
Rob:
Copy.
Sounds like “XX XXXX”… if so, others have used the Ruck-Based Selection Training Plan for it. It’s ideally designed for SFAS, but should cover your bases.
I’d recommend following the plans/order in the Ruck-Based Selection Training Packet until you get more visibility on your selection date—starting with the Military OnRamp Training Plan. These plans are no joke.
When you get a date, fast forward in the packet and complete the Ruck-Based Selection Training Plan the 8 weeks directly before reporting. I’ll be happy to help build a specific training schedule when you get that date.
Questions?
Happy to hop on a call if necessary.
Athlete:
I appreciate all of your help! I’ll be looking into those packets and seeing which one helps the most.
Thank you again for everything you’re doing—for the military community, law enforcement, and first responders.
You’re super kick-ass, man! Keep it up!
Rob:
Thanks and good luck!
Email any questions.
Q&A: Loading Clarification
Athlete:
On the program for squat and bench, do I add 10–30# to each side or is that the total increase both sides combined?
Rob:
Total increase of both combined.
Q&A: FBI PFT Progress, GTG Push-Ups, and Programming Guidance
Athlete:
Practiced the PFT yesterday but am still not where I want to be:
- 39 situps
- 52.9 300-meter
- 23 pushups (🫠, not sure why I’m struggling to this degree)
- 13:01 1.5 mile
My question: if I continue to work my ass off, do you think I can get to the following in 30–60 days?
- 45 situps
- 48 sec 300 meter
- 40 pushups
- 11:30 1.5 mile
If so, what (if anything) could I add? The situps and sprint feel very doable, but doubling the pushups and cutting the 1.5 miler down feel more like a challenge. I’m all in—would be willing to do two-a-days or add more miles if it would help.
Rob:
Can you get to where you want? Not sure—it depends on how fit you were to start in relation to your genetic potential. The less fit you were, the more you’ll improve.
I’m not sure of your height/bodyweight, but if you’re carrying extra fat, losing it will help everything—especially the run. You can’t outwork a bad diet—you have to eat clean. Here are our guidelines—avoid all sugar (including fruit), bad carbs (bread, pasta, etc.), and eat as much meat as you want with a few vegetables. You’ll shed fat.
Extra training? You don’t increase fitness by training more—you increase it by resting after training. So be careful.
You could add a moderate 4–8 mile run on Saturdays and do Grease-the-Groove push-ups on the non-push-up days in the plan.
For GTG push-ups:
- Do 50% of your max reps, 8x per day (so ~12 reps)
- Spread out through the day
- Only on non-push-up days in the plan
- These should be easy—if they aren’t, cut to 10 reps per set
Athlete:
Had my first PFT attempt this past Friday and scored 7 of the 12 points I need. Rough breakdown:
- Situps: 43
- Sprint: 49 sec
- Pushups: 23
- 1.5 mile: 12:15
I’m disappointed in the sit-up and push-up scores, but my mood is good and I’m looking forward to the continuing challenge. I weighed in at 205 (height 5’11.5”) so I’ll keep working on dropping weight.
Per your guidance, I’m adding in the Saturday run and GTG push-ups. Questions:
- Should GTG include Sunday, or should that be full rest?
- Any additional ab work?
- Now that I have a year to test at my leisure, should I just repeat the PFT plan until I’m solid?
Rob:
- Rest Sunday
- No additional ab work
- No, don’t just repeat the same plan—you’ll overtrain and the training will become stale.
Finish this plan, then drop into the LE Patrol/Detective daily programming or the plans/order in the Spirits Packet for LE until you get a firm test date.
At 6 months out, repeat the FBI PFT plan again. Afterward, return to base fitness. Then repeat the PFT plan once more in the final 6–7 weeks before the official test.
Q&A: SF45+, Hypertrophy Priorities, and Mountain Fitness for Canyoneering
Athlete:
I just subscribed to the Daily SF45+ stream. After reviewing it, I noticed it’s very similar to what I’ve already been doing—which makes sense since I’ve used MTI content for years.
I’m looking to supplement with more large muscle group push/pull hypertrophy and strength—Olympic lifts and barbell work included.
Also, if we find a better-fitting program, could I apply the $25 I already spent toward it or a subscription?
Rob:
We can refund the subscription—have you already canceled? I’m copying Charlie here to help with that.
With few exceptions, MTI programming is stand-alone and not meant to be doubled with other training.
Are you looking for general fitness or to focus specifically on strength?
We’ve never emphasized hypertrophy. I do have one hypertrophy-focused plan—it’s part of the LE Patrol/Detective Packet. But in general, extra muscle is just wasted weight for mountain and tactical athletes.
Our focus is relative strength—strength per bodyweight.
Tell me more about your current training and goals and I’ll recommend a specific plan.
Athlete:
Last couple years I’ve been doing a CrossFit-style gym routine. That got me through hikes like Teton Village to Phelps Lake via Death Canyon.
Recently picked back up a past activity—not sure what category: canyoneering, climbing, bouldering, alpine adventures?
Last time I went out, I was smoked on the way down.
I live near Red Rock Canyon (Las Vegas) and sometimes carry a 30–40 lb pack to camp at the top.
- ~1000 ft gain in 3 miles
- Total distance 10–20 miles
- Ratings range from class 1–4, sometimes low 5s
I also hunt (when I draw), and hike higher elevation in summer. I’m 50, and need a gym-based program to keep me ready.
I may be delusional, but I’m not ready for golf.
Rob:
Got it.
SF45+ is legit and will definitely build your base fitness.
But I’d recommend a more specific plan to jumpstart your mountain readiness:
Start with the Peak Bagger Training Plan—great for both canyoneering and backcountry hunting.
Then subscribe to the Mountain Elite Daily Programming Stream or follow the plans/order in the Green Heroine Packet. That’s our base fitness stream for multi-sport mountain athletes, with an endurance emphasis.
Q&A: Rope Climbs vs. Pull-Ups, Dips vs. Push-Ups
Athlete:
I remember an article you wrote a while back showing that one rope climb was equivalent to about 7 pull-ups (if I remember correctly). My question: did you ever determine how many push-ups equal one dip? I trust your answer more than the Google AI bot.
Rob:
Haven’t researched this specifically. For rope climbs, I’ve used 5x Tarzan pull-ups as an equivalent if athletes don’t have a rope.
Push-ups to dips? That’s different—different movement planes. A push-up is a horizontal press. A dip is a vertical press. Not equivalent.
It might be interesting someday to compare max effort push-up numbers to max effort dip results to figure out a rough ratio—but dips have never been a big part of our programming. Too many athletes have shoulder issues with them.
Q&A: Monthly PT for Part-Time SWAT Teams
Athlete:
I’ve used several of your programs and they’re amazing. Do you have anything for groups?
I’m the team leader for a regional part-time SWAT team and want to conduct PT during our training days. I remember you used to have Squad PT sessions.
Rob:
All of MTI’s tactical and mountain base programming can be conducted in groups—assuming you have the equipment.
Since you’re only training together once a month, you’ll want to avoid sessions based on assessments—best to use a prior session.
No problem. I can point you to a session or create one specifically. What equipment do you have?
Also, this summer we created a Part-Time SWAT Assessment and Training Plan with another team. They ran the assessment together during a monthly training day, then trained solo or in small groups, and came together for mid- and final-cycle assessments.
Let me know how many members and what gear you’ve got, and I’ll help you find the right training or build a custom session.
Happy to hop on a call if needed.
Athlete:
25 guys. Minimal equipment—some kettlebells and sandbags. Mostly just me bringing gear to the range. We do have vests.
Rob:
Is this a 45–60 minute session before or after tactical training? Once a month?
Athlete:
Yes. Exactly. Somewhere between 30–60 minutes, done before tactical training. Once a month.
We have a PT we use:
- 1.5 mile run
- 300m sprint
- Max push-ups
- Max sit-ups
No gym access—everything is done outside.
Rob:
Here’s a 40-minute training session to try:
Warm-Up (3 Rounds):
10x Squats
10x Push-Ups
50m Shuttle (25m down/back)
Instep Stretch
Training:
(1) 20-Minute Grind (Strength):
6x Squats
3x In-Place Lunges
3x Jumping Lunges
3x Push-Ups
3x Hand Release Push-Ups
3x Clapping Push-Ups
10x Sit-Ups
10x Face-Down Back Extensions
“Grind” = steady work through the exercises in order. Pace yourself but don’t stop to rest.
(2) 5 Rounds Wearing Vest (Work Capacity):
2 Minutes: 25m Prone-to-Sprint
1 Minute Rest
- Max effort on work intervals
- Drop to prone at each 25m turn
- This one’s a killer
(3) 2 Rounds (Mobility):
Hip Flexor Stretch
Instep Stretch
Pigeon Stretch
Athlete:
Amazing. Thank you.
Rob:
Only issue here is timing. If you do this before tactical training and your guys aren’t fit, it could degrade their tactical performance and learning.
Best to do this PT after tactical training so the team isn’t smoked going in.
Q&A: 3x/Week Training for Police Officer with No Equipment Limitations
Athlete:
I’m currently a police officer looking for a program that’s 3x/week. I’m at a moderate fitness level—any recommendations?
Rob:
Morning—
Age/weight/height?
What training are you doing now?
Any equipment restrictions?
45–60 minute training sessions?
Athlete:
22 years old
5’10”, 225 lbs
No equipment restrictions. Currently doing a 3-day push/pull/legs split. Prefer to keep my sessions around 45 minutes.
Rob:
I’d recommend Whiskey—which is “base fitness” programming for LE Patrol/Detectives.
It’s a multi-modal, assessment-based plan that trains:
- Max Effort Strength
- Work Capacity
- Chassis Integrity (core)
- Upper Body Hypertrophy
- Short Endurance
It’s designed for 5 days/week, but you can run it 3 days/week by pushing sessions to the right. Just follow the sessions in order—they’re progressive and build on each other.
At 5’10”, your ideal weight (per MTI standards) is around 180 lbs. Dropping 40 lbs will improve everything and protect your joints.
You can’t outwork a shitty diet—even at 22.
Here are our nutrition guidelines:
- Cut all sugar (including fruit)
- Avoid bad carbs (bread, rice, pasta, potatoes)
- Pound protein (meat)
You’ll shed fat.
Questions?
Happy to hop on a call if needed.
Q&A: Year-Long Prep Plan for USAF OTS with Optional Special Tactics Focus
Athlete:
I’m a recent select for Air Force OTS. Do you have a plan for prepping for the PFT and general training (strength and endurance)? I currently train 6x/week in a PPLx2 format.
Rob:
We do—USAF OTS Training Plan is built to prep you for the PFT and all the fitness demands of OTS.
It’s meant to be completed the 6 weeks directly before you report.
How many weeks do you have? I can build out a training plan for the full timeline.
Athlete:
Thanks for the quick reply. I report in about 10 months. My current PFT scores:
- Push-ups (1 min): 55
- Sit-ups (1 min): 20
- 1-mile run: 9:30
Haven’t tested 1.5-mile yet. Also feeling some strain in my forearms and elbows, particularly from pull-up and curl movements. I’ve only been training for about 6 months.
Rob:
Thanks. With 10 months (42 weeks), here are two options depending on your goals:
Option 1: Special Tactics Potential or Serious Fitness Track
| Weekss | Plan |
| 1–7 | Military OnRamp |
| 8–14 | Humility |
| 15–21 | Fortitude |
| 22–28 | Valor |
| 29–36 | Max Effort Strength + Aerobic Base |
| 37–42 | USAF OTS Training Plan |
Option 2: OTS + General Fitness Track
| Weeks | Plan |
| 1–7 | Military OnRamp |
| 8–13 | USAF OTS Training Plan |
| 14 | Total Rest |
| 15–21 | Johnny |
| 22–28 | Waylon |
| 29–36 | Max Effort Strength + Aerobic Base |
| 37–42 | USAF OTS Training Plan |
Questions?
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