Have a question for MTI? Email the founder directly, rob@mtntactical.com
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Kudos: FBI Academy Prep Success & LE/Patrol Program Results
Athlete:
Reaching out to say thanks. I’ve been using your programming for a couple of years now. I used your FBI academy prep program and made it through BFTC last October. I had the second highest PFT in my class. I was coming off of a post-COVID fitness funk, and your programming is was spot on. Tough, but spot on, especially with the speed and interval work.
I’ve since transitioned to the daily LE/patrol program and I love it. Excellent, balanced, functional program that doesn’t waste time with vanity exercises. I had the opportunity to take my organization’s tactical fitness assessment a few weeks ago, and performed very well, sub 6. That was after about 10 months on the daily LE/patrol program, so it works.
Thanks again. Worth every penny.
Rob:
Awesome the programming has worked for you. Reach out with any questions. Happy to hop on a call too.
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Q&A: Mountain Hunt Preparation While Training Muay Thai & Strength
Athlete:Looking for a program recommendation.
I’m a fire fighterTrain 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 accodating muay Thai and keeping respectable strength.
Thanks for you time and suggestions.
Rob:
Age, weight, height? Is your hunt guided? Backcountry (backpacking) or from a truck/camp? Equipment limitations?
Athlete:
39, 185, 5’9Backcountry 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.
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.
Aslo – 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.
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Q&A: Getting Back in Shape at 54 With Old Injury & Weight Loss Goals
Athlete:
I’m looking for a plan recommendation.
Here are some key stats:
Age: 54
Height: 6’2″
Weight: 255
Up until about 10 years ago I was in the gym 4 days a week with a set program from Eric Cressey’s Maximum Strength which worked well for me. Then I got a new job, traveled a lot, and pretty much lost my way on my personal health and well being.
I now find myself as an empty nester who wants to get back into functional shape to simply be healthier and when people look at me they say, wow, that guy is fit for his age. I hope in this process to make changes to my diet and find a consistent weight closer to 225.
I have permanent muscle atrophy in my left leg from a severely herniated disc from 30 years ago that the doctors tell me will never be as strong as my right leg due to nerve damage.
I don’t have the money to spend on a personal trainer. I have access to a full service gym. To start I can commit to at least 3 days/week in the gym and have an erg and berg in my home gym for cardio/endurance. I have a 45# variable weight vest and have 2 of your older sandbags one which is 80# and one which is 45# (and configured with straps to make it like a backpack). I have a standing basketball game on Sunday mornings and consequently it is not my preferred day off.
Is there a good program you can recommend?
Rob:
I’m so sorry for the delay. I miss-labled your question and just found my mistake now.
Start with SF55 Alpha – the first plan in our SF55 Packet of plans for older athletes (I’m 57).
As prescribed this is a 5 day/week plan – but you can do it 3 days/week. Just follow the sessions in order – don’t skip any – and push the calendar to the right.
My Ideal Bodyweight for you at 6’2″ is 190-195 pounds. You can’t outwork a shitty diet. Here are my dietary recommendations. Cut sugar and bad carbs and you should shed bodyfat.
Questions? Happy to hop on a call if necessary.
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Q&A: 8-Month Plan to Prepare for USMC OCS/TBS or US Army OCS
Athlete:
I was wondering if you could recommend several programs and an order of completion for attending either USMC OCS/TBS or US Army OCS. I am a prior-service Enlisted, but generally in less than stellar shape right now, and most of my exercise has been focused on more bodybuilding/powerlifting programming. I have approximately an 8 months timeframe that I am looking at minimum. I am a subscribed member and want to direct my fitness back towards being a tactical athlete and preparing for going back into the military, so with that said.
With 8 months timeframe what programs do you recommend and in what order to prepare for:
US Army OCS
USMC OCS/TBS
Thank you for your time and any information you can provid
Rob:
8 months = 34 weeks. Here’s what I recommend:
Weeks Plan
1-7 Military OnRamp
8-14 Humility
15-21 Fortitude
22-28 Valor
29-34 USMC OCS Training Plan or the US Army OCS Training Plan – whichever directly before OCS.
TBS/IOC Packet. Post USMC OCS, complete the TBS Plan, then while at TBS, use the IOC plan for that course.
Questions?Happy to hop on a call if needed.
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Q&A: New FBI SA PFT Standards & Updated Training Plan
Athlete:
Will you be coming up with a new PFT FBI special agent program for the new standards?
I really love the programming. Thanks for everything
Rob:
Be built this plan already – the change is the addition of pull ups.
When you purchase the FBI SA PFT Training Plan you get both the current one (good until November) and the new one.
Questions?
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Q&A: Half Ironman Plan: Interval Pacing Clarification
Athlete
:I am currently following the MTI Half Ironman training plan and am 2 weeks in. I had a question on the session 10 run intervals – are those meant to be significantly slower than the baseline 9k assessment time?
I used the MTI running calculator, but wanted to confirm the time it gave was accurate. For reference my assessment time was 53:44 and the calculator output was between 15:46 and 16:03 for 3k.
Rob:
No – They are faster.
With a 53:44, 9K run finish time, you ran 3K at 17:54.
The calculator paces are faster.
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Q&A: FBI Academy Prep: Layering a Run Plan Into CrossFit & HYROX
Athlete:
I currently do crossfit 4-5 times a week and prepping for the FBI academy. Would you happen to have a running program I can layer into my current workout schedule? I know with the 300m and 1.5mile run it would be helpful. I was doing an Aerobic Capacity program and just ended it and saw your programming and liked what you had to offer. We also have added HYROX into our programming as well.
Rob:
Instead of the Running Improvement plan, I’d recommend the Monday, Wednesday and Friday sessions from the 1.5 Mile Run Improvement Training Plan.
This plan includes 800m intervals – which will transfer to your 300s.
However, best would be to complete the FBI Academy Training Plan the 7 weeks directly before reporting instead of cobbling together a bunch of different protocols. It includes focused programming for the FBI SA PFT.
Happy to hop on a call if needed.
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Q&A: Ironman Plan Purchase Late in the Cycle
Athlete:
I am interested in your ironman training program. I am currently 14 weeks out from the event. I completed an ironman 70.3 in June and have continued to train. Currently swimming 3 days a week(6000m total), Biking 3 days a week(100 mile totals) and running 3 days a week (totaling 30 miles). looking for guidance on buying the plan even though i have missed 12 weeks of the 26 total.
Rob:
You should be good to jump in at week 13 of the plan. See the Week 13 from the plan below.
For the running and swimming intervals, don’t worry about the pace since you didn’t complete the assessment, just do them at a “threshold pace” = fastest possible.
Questions? Happy to hop on a call if needed.
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Q&A: Learning a Backflip for a School Assignment
Athlete:
My name is —- and for my year 12 AIF assignment i’ve decided to learn how to do a backflip, and I was wondering if i could get some advice from you.
Im not sure what is the best way to start.
Should I practise on a trapoline first?
Improve my vertical and horizotal jump?
Start on grass or work on mats?
Is it better to learn with socks, shoes, or barefoot?
If you could share any tips or recommendations, that would be a huge help.
Emmett:
We learned to do the backflips during our mini study and the hardest part was committing to the flip and getting over the fear.
We started at the rock gym where they had very cushioned mats, but it did affect our vertical height for the flip.
If you are learning by yourself, first you want to get comfortable rolling backwards – start rolling to one side.
Next, get comfortable flipping to the side over one hand. You keep doing this while adding height to your jump, the more you do it, the more comfortable you will get.
After that portion, we tied rope around our waists that two helpers would hold. This way, you could jump up and flip, but the helpers would be able to assist/catch you. We kept practicing that until we were comfortable and the helpers were not assisting in the flipping portion.
Lastly, we then did the backflips – we landed on our hands (back handspring) for the first couple of attempts unassisted.
A big key to rotation is driving your knees to your chest. I would practice a jump tuck and focus on driving your knees to your chest.
If you can get access to a facility with a foam pit, that would be the best area to practice.
I would recommend practicing on a bigger mat at first (even if you don’t get the proper vertical), then grass.
Socks and barefoot is how we practiced.
It is a mental game – the hardest part is committing.
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Q&A: Beginner Rucking Routine Recommendation
Athlete:
I want to start a rucking routine. Which plan do you recommend for a beginner?
Rob:
First, know that “rucking” is nothing complicated, special, or secret. If you’ve ever gone on a day hike with a backpack you were “rucking.” When you went to middle school with your school backpack you were “rucking.”
The social media influencers and lame fitness magazine writers make “rucking’ out to be something mysterious and elite – it’s not.
Given that, if you’re just interested adding rucking to your current fitness routine, easiest start is a 30-35 pound backpack and going 3 days/week for time (Mon/Wed/Fri or Tue/Thur/Sat). Just walk or fast walk, and go for 30 minutes on week 1, 40 minutes week 2, 50 minutes week 3, and 60 minutes week 4.
After week 4, increase your pack weight to 45 pounds for a couple weeks, then up to 55 or 60 pounds.
It will take a few sessions for your feet/knees/hips and low back/core to accommodate – so you will likely be a little sore at first. No problem.
Pack? Don’t go out and spend for a new backpack. 30 pounds isn’t heavy and you don’t need a special internal frame pack for that or to spend $400 or whatever for a special “rucking” pack. Also easy is to go to the grocery store and buy 4 gallons of drinking water. Each gallon weights 8 pounds.
Load? Easiest is rocks, gravel, sand, or iron weight plates. Gravel or sand? – put in a contractor bag first.
You want the weight high in your pack – between your shoulder blades if possible, and not setting low on your low back. If you’re using a bigger pack, place a basketball, towels, or something bulky in the bottom of the pack and put the weight on top of it so the weight rides high in the pack.
Shoes? Nothing special. Regular sneakers will work. When you increase to 45+ pounds I’d recommend trail running shoes or a light pair of hiking boots – nothing too big or bulky.
From MTI Programming, we really don’t have a “beginner” rucking program, but after a month of the above 3 day/week routine, if you want to push, complete the Rucking Improvement Training Plan. This plan is assessment-based, and will push your speed over ground,.
If you want a general fitness training plan that includes rucking, Apache.
If you take to rucking, and make it part of your routine, eventually you’re going to upgrade your pack. It’s hard to beat an ALICE Pack. We used these for years … these are a small, but external frame pack, and really do a great job of keeping the load high on your pack. Another option is the 36L Kelty Redwing – proven, bomber, internal frame pack – and affordable.
Questions?
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Q&A: Bodyweight Options for BJJ & Tactical Fitness
Athlete:
Do you have a bjj plan you’d recommend that’s bodyweight only? Nothing except maybe pull up bar and weight vest required?
And what would you recommend for a military fitness plan that’s bodyweight only?
Rob:
BJJ Bodyweight Only? No … closest I have is John Creasy – which uses bodyweights, dumbbells and sandbags.
Bodyweight Tactical? Bodyweight Foundation – this plan is assessment-based, so automatically “scales” to your incoming fitness. Mid-cycle re-assessments mean the plan increases in difficulty as your fitness improves.
This is also the first plan in our Bodyweight Training Packet.
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Q&A: Rock Climbing Plan: High-Rep Sandbag Get-Ups
Athlete:
Doing the Rock Climbing Preseason Training Plan, promising gains, too early to tell. One question, regarding Tuesdays “45x Sandbag Getups, 60 lbs” I didn’t copy all of it, but it’s 3 rnds… 135 get ups seems almost ridiculous.. is that the correct Rx? I adjusted, to lower weight, 10lbs, but Im old…. also seems to lead to repetitive stress on stability hand… just curious
Rob:
The programming is correct. 45x SBGU @ 60# should take 5-7 minutes for a male athlete if you’re hustling. No more than 10. Sorry ….
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Q&A: Using OCS Train-Up Plans for SFRE Preparation
Athlete:
This is an odd question but with these plans leading up to the April assessment could these plans (minus the OCS prep plan) be used to prepare for a late spring – early summer SFRE session? I am bouncing back and forth between attending the OCS assessment or attending an SFRE drill and would like to train for either selection. Thank you for your help.
Rob:
I’m not sure I understand your question or your timeline, but all the plans will work for SFRE except the OCS Plan.
If you’re going to SFRE, you’ll want to complete the SFRE Training Plan the 7 weeks directly before SFRE.
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