Have a question for MTI? Email the founder, Rob Shaul directly … rob@mtntactical.com
SFAS Prep with 6 Months Left
Athlete:
Good Evening,
I am prepping for SFAS I have about 6 months until I go. I just purchased the Athlete subscription and was looking at the ruck based packet plan. But I was unsure how I should go about completing the program because it is 52 weeks long and I only have around 26 weeks to train. What would you recommend?
Rob:
6 Weeks = 26 Weeks. Here’s what I recommend:
Weeks Plan
1-4 Humility (1st 4 weeks)
5-11 Valor
12-18 Foritude
19-26 Ruck-Based Selection Training Plan (SFAS) – you’ll want to complete this plan the 8 weeks directly before selection. Week 8 in the plan is an unload/taper week.
Questions?
Happy to hop on a call if needed.
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SFAS Prep with 6 Months Left
Athlete:
I will be traveling for work for the next month. I planned on utilizing the body weight foundation in anticipation of the hotel not having a very good gym. However the hotel does have a 25 meter lap pool. I enjoy swimming and was wanting to swap some of the running sessions for swimming. For the Day 1 running assessment, what distance would you recommend if I wanted to do a swimming assessment instead of a running assessment? I was wanting to swap one long easy run day for an easy swim day, and swap the run intervals for swim intervals. So my Tuesday, Thursday, Saturday would be:
Tuesday- swim intervals (not running)
Thursday- long run
Saturday- long swim (not run)
Just wanted to get your input on an assessment distance for a swim instead of the run, and what the follow on swim intervals would be, as well as the long distance swim.
Rob:
Assessment? 600m and use 200m intervals. Swim the intervals at threshold pace – fastest possible.
Long run? Use the same time … so a 30 minute swim vs 30 minute run.
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Achilles Soreness: Running vs. Peloton Cycling
Athlete:
Backcountry Hunting Build 2 Plan …. Starting week 3, been having some R achilles soreness, can I sub the running intervals for Peloton cycling?
If so should I just cycle the same amount of time it takes me to do each interval?
Rob:
Yes on the sub …. see how your achilles recovers.
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Post Surgery Training
Athlete:
I hope this email finds you well. I’m reaching out because I recently had lower back surgery (discectomy) and am 20 days post-op. I’ve just been cleared to begin physical therapy, and while my activity has been limited, I’ve already been able to go on longer walks — including a 6-mile walk with minimal pain.
By way of background, I’ve served 13 years in the military and am airborne qualified, so I’m no stranger to physical training, discipline, and pushing through challenges. In addition, I have an endurance background — I swim regularly, cycle, and have been involved in ultra-distance racing.
Looking ahead, I have two major goals:
- A half-marathon on January 3rd, 2026 (with a strong focus on walking/running as tolerated).
- Training for an Ironman in 2026/2027 once I’m fully cleared and progressing.
My top priority right now is to rebuild a strong foundation while minimizing the risk of reinjury. I want to focus on strengthening my core and posterior chain to protect my lower back, while laying the groundwork for sustainable endurance training. I’d love your guidance on:
- Safe and effective programming during this recovery phase.
- How best to balance PT, walking, and light strength work.
- A roadmap for gradually building back toward Ironman-level endurance in a way that prioritizes long-term health and performance.
I want to be smart and patient with this process, making sure I’m setting myself up for success not just for one race, but for years of healthy training and competition.
Thank you for your time and expertise — I’d appreciate any recommendations or programs you think would be the best fit for my situation.
Rob:
You’re question is half medical, and half fitness. I’m not a doctor, and can’t/won’t give medical advice.
Also – your situation is fluid …how you feel day to day may change, and you’ll need to somewhat test/probe what is possible at your daily recovery stage.
Finally – you’re still in PT. I generally don’t recommend a scheduled fitness program until you’re released from PT and cleared by your doctor to begin training. I understand you’re not there now.
Given all that – while still in PT continue walking. One thing you could consider is adding a light backpack. Dr. Stuart McGill – one low back expert – believes simply walking with a backpack is great recovery / fitness for low backs. Start light – 10-15 pounds – and short …. just to see how it feels. Eventually work up to 25# or so.
MTI Training? – when you’re cleared to train start our stuff with Bodyweight Beginner. This will help build back base fitness and your midsection.
Follow it up with the Low Back Fitness Training Plan – this is loaded and more difficult. Be smart/conservative with loading.
January Half Marathon? Work up to 8-10 miles walking or so – and running if it feels okay, but I wouldn’t prioritize or put too much weight on this event. Neither you nor I know how you’ll feel in January and it would be stupid to target this event as a must-do. See how you feel when you get there.
Long Term? My experience with back issues is they are somewhat of a mystery. Every expert had a different diagnosis/solution. There are even peer reviewed studies that suggest back pain can be stress related.
Also – because they are so complicated, no one can guarantee you’ll never suffer a setback in the future. This seems to be the tone of your long-term question – how can I train to never have to experience this again? …. and my answer/experience is … you can’t.
What I’ve seen is instead of trying to make the athlete low-back durable indefinitely (which can’t be done), rather to do the best we can via our chassis integrity programming, and then prove to the athlete that if they do have a set back, they can come back from it. This is the way strength works …. strong athletes (core in this case) don’t get injured as much, if they do get injured don’t get injured as bad, and if they do get injured, come back faster.
Triathlons? Biking and swimming will test your low back more than running. At some point you’ll need to work these activities in slowly to see how your low back takes them. You can do this by swapping them in for running in the Low Back Fitness and Bodyweight Beginner plans.
Post the Low Back Fitness Plan, from our stuff, do the Polar GenX Plan. This will get you lifting, but also give you the opportunity to build back aerobic base for running, swimming and biking.
Tri Training? From our stuff, the Sprint Triathlon Training Plan to start, then the Olympic Tri Plan, Half Ironman, Ironman, etc. working your way back up to the Ironman Plan. MTI’s Ironman Programming isn’t like the typical Ironman training you’ll get from traditional coaches – it’s assessment based – which means max effort tests. You’ll need to have been swimming, running and biking before starting it.
One thing I recommend to all my athletes with low back issues, is regardless of the training you’re completing, do the Low Back Complex 2-3x/week. For many, this complex has made a difference – it takes 10-15 minutes.
Athlete:
Thank you for taking the time to write such a detailed response. I really appreciate your honesty and the straightforward approach — especially around being realistic about setbacks and building strength as a way to come back faster if they do happen.
I’ll continue following my PT program and focus on walking for now, gradually adding a light backpack as you suggested. Once I’m cleared to start training, I’ll begin with the Bodyweight Beginner plan, move into the Low Back Fitness Training Plan, and make sure to consistently include the Low Back Complex 2–3 times per week. I’ll also keep in mind your advice to approach the January half marathon conservatively and not treat it as a must-do.
Your long-term progression outline makes a lot of sense — from building back my base fitness through the Polar GenX Plan, to easing into triathlon-specific programming, and eventually working toward Ironman training when my body is ready. I’ll follow this path and be patient with the process.
Thanks again for your guidance and for laying out a clear, smart roadmap. I’ll be sure to keep your advice at the forefront as I move forward.
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Training for Hiking with a Baby Carrier
Athlete:
Just had a newborn and as she gets older we’d like to take her hiking. What would be the best program for getting into shape to tackle a 14ner while carrying up to a 50 pound kid in a backpack carrier?
Rob:
Congrats!!
Training? Peak Bagger Training Plan.
– Rob
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PT Programming for Tankers Transitioning to Infantry
Athlete:
So my armored company is transitioning to Infantry. I was an FO and Infantryman before I commissioned so I’m all about it. My guys are not. Tankers just want to tank and they are so happy when they do. In garrison they bitch and moan but in the field, when days stretch past 20 hours with maintenance and prep and ops, I’ve never heard less complaining in 18 years. On top of that the BC is mandating PT every drill. I’m also all about that. The CO is leaving it to us PLs to develop PT programs within our platoon to execute during white space. I anticipate no more than an hour and likely 45 minutes. There’s a couple workouts I do when I’m in the field that are all body weight and endurance based but I’m in pretty good shape. I would like your guidance in developing practical, quick, PT that is actually going to motivate them to work out when they aren’t at Drill and will simulate movements in combat. I was going to start with that 3 minute 25yard dash thing (if I remember right) you tested out. A lot of trunk exercises with KBs and plates. It’s gotta be grueling without being completely exhausting. If I make some stuff can I send it to you for critiquing?
Rob:
Happy to look.
From out stuff – Bodyweight Flow Training Plan or Sandbag Ethos.
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AFT Diagnostic vs. Official Test Timing
Athlete:
I am running your AFT test. Week 7 starts with another AFT diagnostic…..should I plan on that being my “for record” test….or plan to take the test after the 2 total rest days of the final week. I am currently planning the latter, but slightly concerned with taking a diagnostic 5 days prior to the for record event.
Rob:
No – the final week 7 assessment is not your record test. Plan to take your official test after the 2 total rest days in the plan.
Taking the diagnostic lets you know exactly where you’re at going into the official assessment and will help you deal with test stress. You’ll have plenty of physical rest before the official assessment.
Athlete:
Wow. Thanks for the very timely and rapid response!
Appreciate the assist.
Let’s go!
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Daily SWAT vs. SOG Selection Prep
Athlete:
Good afternoon,
I have been using your Daily Swat program and have been enjoying it.
I am anticipating to use the SOG Slection prep starting in January.
I like the Daily Swat program but feel like maybe there is a better lead up to the SOG Selection Prep or would yall consider the daily swat training is what I should be doing going into the SOG prep?
I considered using one of the other selection programs ahead of the SOG prep but not sure if I would start to be over training at that point.
I have been through selection processes in the past and did well but I was also not 40 years old going into them.
Thanks in advance for any advice.
Rob:
The Daily SWAT stream would be good, but if you’re concerned, it matters and you should increase the intensity. The mental game is important.
If you want to increase the intensity before you start the SOG Selection Prep do Humility, then Valor prior to starting the 8-Week USMS SOG Selection Training Plan.
Athlete:
Awesome, I will check those out!
Thank you for getting back to me.
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Training with Extra Time Before BORSTAR
Athlete:
I just ordered the training plan for BORSTAR. The plan is for 9 weeks out however I’m 16 weeks out. Is there a method you’d recommend to either ease into the plan or add more intensity after the 9 weeks?
Rob:
Now I’d recommend you do Barbossa – which is the first plan in our Pirate Packet for SOF with water-based mission sets. It concurrently trains strength, work capacity, chassis integrity (core), tactical agility and endurance (run/ruck/swim). This is a 7 week plan, and will prepare you for the BORSTAR Plan. At 9 weeks out, regardless of where you are in the Barbossa plan, drop into the selection plan. You want to complete the selection plan the 9 weeks directly before selection.
Good luck!
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What Does “IBA Run” Mean?
Athlete:
What does IBA run refer to? I couldn’t find it on the exercises page. Thanks!
Rob:
“IBA” = Individual Body Armor – plate vest or weight vest run.
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Ranger School Prep with 6 Months Out
Athlete:
I’m currently a little over 6 months out of Ranger school and just purchased the Ranger School prep program. Should I just do the program and cycle a deload then do the program again? Also what program would you recommend for SFAS.
Rob:
No. You don’t want to recycle the plan 3 times in a row. It’s too intense – but you could do the plan twice with a break in between.
Assuming you’re fit now … you could do this:
Months 1-2: Ranger School Training Plan
Months 3-4: Fortitude (Repeat week 5 to stretch this 7-week plan to 8 weeks)
Months 5-6: Ranger School Training Plan – 8 weeks directly before RTAC.
SFAS? Ruck-Based Selection Training Plan
Questions?
Happy to hop on a call if needed.
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Civilian SFAS Prep with 80–100 Hour Work Weeks
Athlete:
I am wanting to train for SFAS as a civilian. I currently work 6 on, 8 off so when I work, I’m working 80-100 hr a week. I get up at 5am and get home at 8:30-9p so if I’m lucky, I can get 7 hours of sleep if I do nothing else. On my off weeks, I’m totally free so can do longer workouts. I was thinking of doing the Ruck Based Selection Training Packet on my off weeks then doing Busy Operator Training Packet on work week. I’m an ICU/ER nurse so I would like 6-7 hours of sleep so I’m not so tired that I make a mistake and kill someone. I’ve tried doing longer workouts while working this much and I get so tired that I feel I become dangerous. Any tips would be appreciated.
Rob:
I don’t have a good answer for you. SFAS is an endurance event, and there are no shortcuts – to do your best you need to train long to go long.
You can’t skip weeks on the Ruck-Based Selection Training Packet Plans, except Fortitude, because the programming is progressive – it builds on prior sessions and a week’s break won’t allow you to make your numbers. Fortitude is intense, but it’s programming isn’t assessment-based.
So perhaps for now you could do Busy Operator Packet plans during your work weeks, and Fortitude during your off weeks.
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LE Officer Returning After Meniscus Tear
Wellness Coordinator:
Hello,
I am a social worker in a police department, and my primary role is to help officers with their overall wellness. I am trained in Mental Health but only have personal experience in fitness. I found your website and love the variety of programs you offer.
I had an officer reach out for an overall physical wellness plan after coming off of light duty for a torn meniscus. He has been cleared by his doctor for full duty/activity, but he is nervous about overdoing it on his knee and wanted a more specific plan. I browsed through your plans and see a 6 day workout plan, but he is a busy father and hasn’t consistently worked out in a long time so was hoping to start with 2-3 days per week. Do you have any plans that he could try that are shorter or modified? His overall, long-term goals are knee strength, lose some weight, and increase strength and conditioning. He has a well-rounded life and focuses a lot on family so his main goals are for them, but also wants to do his job effectively and painlessly. Any advice or plans would be appreciated.
I also read the mini-study: Lab Rats… article, and it seemed promising, but only one of the Results/Discussion people talked about meniscus and it seemed sort of helpful for him. I am wondering if you have any additional results seeing that it was posted in March of 2024.
I hope you are able to help or provide any additional resources that may benefit him.
Rob:
Options:
1) Post-Rehab Leg Injury Training Plan – plan specifically designed for athletes coming back from leg injuries and the one I’d recommend. However, sessions are designed to be 60 minutes long and a weight room is needed. He could spread them out and do 2-3 week, if needed.
2) However – If he’d decondioned, I’d recommend he start our stuff with the Bodyweight Beginner Training Plan, then move to the Post-Rehab plan.
Questions?
– Rob
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Surf Pre-Season: Adding Canoe Paddling
Athlete:
I am using the Surf Pre-Season Training Plan. I live in a place that gets pretty consistent surf year round, and I have an OC-1 (a one man outrigger) that I like to take out as well. How do I incorporate paddling the canoe and surfing into this plan – i.e. if there happens to be surf on a training day. Thanks for your time,
Rob:
This is a tricky question because of shoulder fatigue. I’m just not sure if the paddling will impact you shoulders like swimming does. I’ve never paddled so you’ll need to decide for yourself. As designed and on purpose, my Surf Pre-Season Plan is shoulder intense.
If paddling hits your shoulders like swimming, then you can replace the swimming in the plan with paddling – but you’ll need to do the sprint and moderate-paced work – I.e. follow the programming in the plan.
If paddling is more core focused, you can keep in the swimming and replace the recovery runs with easy paddling.
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Training for SOF Screener
Athlete:
I am training for a SOF Screener. I am tracking there is the following: 5 mi run, 12 mi ruck and a upper body strength related events. I am free for a chat after 1500 today and tomorrow or open to suggestion on best train up. I appreciate your time and feedback.
Rob:
I know Emmett answered your chat question but I wanted to follow up. My sense is the full Delta Packet might be overkill for your screener.
It’s been a while since we’ve been asked your specific question …so to make sure we set you up with the right programming – what do you know about the screener?
Is there a Gate PFT (AFT or similar)?
Long rucking event?
Work capacity hazers? Team events?
Duration? – how long is it?
My recollection is that in the past I’ve had athletes do our Ruck-Based Selection Training Plan to prepare – but it’s been a while since I’ve been asked and the events/duration could have changed.
Without knowing more I’d recommend the Ranger School Training Plan – it includes focused work for the 5-mile run, 12 mile ruck, and upper body work (push ups, pull ups, etc.).
I’m hunting this week so am not around a phone much. I can try calling you when I get a chance.
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DEA PT Test: Breaking Training Plateaus
Athlete:
Hi I’m preparing for the DEA PT test. The events are push ups- unlimited time no stopping, Sit ups- 1 min, 300meter sprint, and 1.5 mile run.
I bought the DEA PTT program and did it twice. I also bought the DEA academy prep program and I’m on my second round of that one right now.
I’m still a little bit away from the full test (I already did the abbreviated one at the beginning of the process and passed) I’m wondering since I’m more than 5 weeks out if you recommend a different program or programs within MTT to utilize to get better at each of the specific events. Thanks!
Rob:
You need to switch it up … you’ll either plateau or the programming will become stale.
From our stuff, if you want to stay with the LE Focus – Options:
1) Subscription to the Daily LE Patrol/Detective Stream
2) Plan’s and Order in the Spirits Packet – starting with Whiskey
Two ways to buy – same programming approach – multi-modal programming designed to meet 80% of the mission-direct demands of tip of the spear LE patrol officers and detectives. Strength, Work Capacity, Chassis Integrity, Tactical Agility, Upper Body Hypertrophy and short Endurance are concurrently trained.
If you want to step out and do some civilian programming – I’d recommend Busy Dad Daily Subscription Stream or the plans/order in the Busy Dad packet.
Then, 5 weeks directly before your DEA PTT, repeat the DEA PTT Training Plan.
While you step away from the DEA PTT training, your event scores will drop a little. Don’t worry about it – they will come back and may improve when you come back to the DEA PTT specific training.
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24-Hour Nonstop AT Hike Prep
Athlete:
I was recommended by Shane (Tulsa, OK) to get in touch with you. I am preparing for an event in 2026, a 24hr, non-stop hike on the AT. I am 53, 6’3”, currently weight 225 and workout 4-5 days a week and have started rucking 4 days a week. I wanted to get better prepared for this, lose some weight and build more muscle, get on a non-confusing realistic meal plan and was not sure if the Thru hike Training Plan or Peak Bagger would be best, or maybe something altogether different. Tall order, and any advise is greatly appreciated. Thank you.
Rob:
Is there distance you have to hike? If not – how many miles do you plan to hike?
Elevation gain/loss?
Pack weight?
Is it an official event? If so – can I get the name and the website and I’ll take a look.
Athlete:
Thanks so much for the return email. This will be with the 3 of 7 Project – Rite of Passage https://www.3of7project.com/train?tab=rop. It’s 24hrs nonstop and go as far possible, I’d guess about 50-55 miles. This will be on the Pinhoti Trail and elevation gain/loss is roughly 7,440’. The pack weight should be light as there is no need to carry over night or food prep equip, so 10lbs +/-. After I complete this I am determined to continue with difficult thru hiking trips. Thanks again.
Rob:
Thru-Hike Training Plan is what I’d recommend.
You can hike/run the distance … and many/most ultra runners actually walk the uphills. For this event you can use a 10 pound pack … but if you want to use this plan to train for an actual thru-hike, and just do the event as a train up … you can use your thru-hike pack weight.
Important here is getting in the volume. The top of the progression in this plan is a 59-mile week including 44 miles in a Friday-Sunday span.
Diet? Here are our nutritional guidelines. Not complicated. Start with protein and cut all sugar (including sugar in condiments), bad carbs (bread, rice, potatoes) and most fruit and you’ll shed bodyfat. 1 cheat/day week if you’re under 40.
Questions?
Happy to hop on a call if needed.
Athlete:
Thank you so much. I’ll read through everything and if needed, I’ll give you a buzz
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Law Enforcement Officer Needing Weight Loss
Athlete:
Hello. Looking for a good plan recommendation to start with the following facts in mind. 40 year old male in law enforcement/Army Reserves who needs to lose 50-60lbs and has been off strict fitness for several months. I need to have a program with a slight endurance bent that helps me get back into shape and lose weight so I can move back into more tactical programming in the future. I was looking at SF40 Bravo: Slight Endurance Emphasis to start. Thoughts?
Emmett:
I apologize in advance if this is harsh, but you will need to fix your diet. 90% of weight loss is found in the diet and you can’t outwork a shitty diet. Here is a link to our nutritional guidelines to assist you: https://mtntactical.com/knowledge/nutritional-guidelines/?highlight=nutritional%20guidelines
At the bottom of the page you will see the recommendations for athletes 40 years or older, it is the same recommendations, just no cheat day!
SF40 Bravo is a good starting point, the endurance emphasis will assist in losing the weight (remember, diet is 90% of the challenge).
Another option is our Fat Loss program – but is more of a time commitment and involves two-a-days. You can find the Fat Loss training program here: https://mtntactical.com/shop/fat-loss-training-program/?highlight=fat%20loss
Once you complete either the SF40 Bravo or Fat Loss program, depending on your available training time, send me a status update and we will continue to the next program.
In case you forget to, the next program you will want to complete is our Military On-Ramp Training plan, this plan will get your fitness in gear to complete our more intense Tactical Programming. You can find the On-Ramp plan here: https://mtntactical.com/shop/on-ramp-training-plan/?highlight=military%20on%20ramp
If you have additional questions or want a more in depth response, I am happy to hop on a call if needed.
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Improving Brick Tows for Michigan State Police
Athlete:
Good morning, I am currently doing the law enforcement and swimming improvement program as I get ready for the Michigan State Police Recruit School in January. I’ve been incorporating brick tows (25m at a time) as I know we do those frequently for tank PT at Recruit School. I’ve been really struggling with these and am wondering if you have any suggestions/exercises/techniques I could focus on to help me improve.
Emmett:
Could you please explain more on what the Brick Tow encompasses? Is it a side stroke holding a 10# brick out of the water for 25m? How many 25m lengths are required?
I am happy to hop on a call if needed.
Athlete:
Yes, it is a side stroke while you hold a 10 pound brick out of the water
with your trail hand. From what I understand we will eventually build up to
doing a 50m continuous tow.
Emmett:
Your main focus should be the Side Stroke technique – a majority of swimming is tied to technique due to the resistance of water, you need to be able to move as smoothly and efficiently as possible. You can youtube some videos on how to improve your technique, we also have a video found here: https://fitness.mtntactical.com/exercises/details.php?id=combat-sidestroke
Focus on your powerful scissor kick as this will be what propels you forward and maintains the brick out of water.
A good way to improve your scissor kick would be to do the following:
10 Rounds:
15 Sec. Tread water with hands using scissor kick
15 sec. Tread water hands out of water using scissor kick
15 Sec. Tread water with hands using scissor kick
15 sec. Tread water hands out of water using scissor kick
Do this for 2x sessions, then increase durations to 20 seconds for 2x sessions, then 25 seconds for 2x, then finally 30 seconds for 2x sessions.
Once you are comfortable with your technique, incorporate the 10# brick – once again, look for videos on the best technique. Start by doing 6 Rounds of 25m continuous with a rest between rounds. Then, 3 Rounds of 50m continuous with a rest between rounds.
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Spur Ride Prep
Athlete:
Hello, I am training for my brigades Spur Ride with the Cavalry Troop. My current routine is mostly strength training so I am underprepared for the 3 days of non-stop high volume smoke sessions, running, and rucking I will be doing. I have 11 weeks to prepare and want to know which program(s) you would recommend for me.
Emmett:
What is your current height and weight?
Could you give me some more information on the Spur Ride?
What is the longest ruck, and at how much weight?
Is their a timed run? If so how far?
I would recommend you complete our Ruck Based Selection Training Plan – it’s built around rucking, running, bodyweight work, and work capacity smokers involving sandbags and dumbbells. Simple, but hard.
You can find the plan here: https://mtntactical.com/shop/ruck-based-selection-training-plan/?highlight=ruck%20based%20selection
This is an 8 week training plan, but you will be able to stretch it to 11 weeks by doing the following:
Do weeks 1 – 3 and repeat week 3. (weeks 1 – 4)
Take a week off. (week 5)
Complete weeks 4 – 6 and repeat week 6 (weeks 6 – 9)
Complete weeks 7 and 8 (weeks 10 – 11)
We may need to make adjustments on the Rucks/Runs depending on the weight and distance required for the Spur Ride.
I am happy to hop on a call if needed.
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FBI PFT Update: Pull-Ups Replacing Sit-Ups
Athlete:
Hi, I am currently in the process of becoming an FBI special agent. I am looking into your fitness program to help me pass the physical fitness test. I have taken it already the beginning of September and did not pass. I am looking to take it again in November but this time the test will have the ‘pull ups’ in place of the sit ups. My question is, will you be updating your current training program for the FBI physical fitness test by incorporating the pull ups?
Emmett:
Our current FBI SA PFT plan incorporates both Sit Ups and Pull Ups, we will be updating the training plan as we get closer to the November update as some will still need the sit up training.
You can still use the current plan, just skip the Sit up portions of the training plan as the only update we will be making is removing the Sit Ups.
Once the update goes live, you will automatically have your plan updated an have access to the new updated plan.
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Post-Surgery Mountain Elite Daily Training
Athlete:
Hey there. I am about to begin the mountain elite daily sessions and I noticed that the run assessment is a 4 mile run. I just got back from a 7 month bicep/shoulder surgery and don’t think I can run 4 miles. What would you suggest?
Rob:
Run/Walk the 4 miles as needed. Just do your best.
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