Have a training question? Email rob@mtntactical.colm.
Returning to Fitness After Surgeries and 30 Pounds Overweight. Where to start?
ATHLETE:
I’ve been out of the military for about ten years. I am 48 y/o and in the last four years, I have a disc replacement in my lower back, a left shoulder surgery to remove arthritic bone, and a disc replacement in my neck. Needless to say, my overall fitness has all but vanished and I want to regain my fitness while not further injuring myself. I am about 30 pounds overweight but am working on cleaning up my diet to help me loose that extra weight.
What program/plan do you suggest I begin with so I can get to a fitness level to move to the SF45 trading plans?
ROB:
Start with Bodyweight Beginner.
Also – clean up your diet. Losing 30 pounds will help everything – including your back and joints. Here are our recommendations.
There are no shortcuts to fitness or nutrition. It takes commitment and time …. but gains/improvement does come. Just. Keep. Grinding.
Email back on the other side of Bodyweight Beginner;
—————–
How to Train for SWAT Selection With a Full Year to Prepare
ATHLETE:
I am training for SWAT, and our tryouts occur every October. Therefore, I have about 11 months to prepare. Should I adjust my schedule, or should I continue maintaining my training from Monday to Saturday until tryouts?
ROB:
You can’t do SWAT Selection Training Plan again and again for 11 months. You’ll plateau and possibly overtrain – the program is very intense and designed to peak you directly before selection.
Have you completed the plan? Are you working through it currently?
ATHLETE:
Thanks for your feedback. I have completed the program once through and I’m looking to keep improving. Given your advice, could you suggest any alternative training plans or specific areas I should focus on over the next few months? I want to ensure I’m making progress without overtraining.
Appreciate your guidance.
ROB:
1) Plans/order in the Gun Maker Packet
2) Follow the Daily SWAT/SRT Programming Stream
Both deploy MTI’s base fitness programming for full time SWAT/SRT and concurrently train strength, work capacity, endurance (run/ruck), chassis integrity, and tactical agility.
However, unlike the selection plan, base fitness programming is designed as sustainable, day-to-day programming built to address 90% of real, on the job, fitness demands. 5 day/week programming, 60 minute sessions.
Programming is no joke, but it’s not as intense as our selection programming.
Then, the 7 weeks directly before selection next October, repeat the SWAT Selection Plan.
Questions?
—————-
Platoon-Level Training With Limited Equipment and Mixed Fitness Levels
ATHLETE:
I’m a team leader in a support MOS PLT looking for a good plan for my guys. Our unit does PT at the platoon level and we have pretty limited access to equipment (8 total racks for BN element, DB only up to 55lbs) and I’m looking to take my guys to the next level in fitness. What plan do you suggest? We’ve got people at all different levels of fitness, but I’ve found most of your plans scale really well.
I’m a huge fan of your work and I’ve personally benefited a lot from your plans, so I’m hoping to instill some of that physical drive in the soldiers in my unit.
ROB:
How many guys exactly, train at a time?
You really can’t count on equipment, correct? Or can you count on having access to racks/barbells/dumbbells 1-2 days week?
Do you have or can you make/get sandbags?
ATHLETE:
Training usually involves approximately ten individuals. We can make/requisition sandbags, but not on hand at the moment. If we do get access to a proper barbell rack in the gym, it’s only 1 at a time for our element, which I rarely if ever deem worthwhile (often turns into a scene out of a high school gym: a dozen or so people crowded around a single rack watching one person do far too many reps).
Incorporation of dumbbells, however, is more frequent: for most exercises, 55lbs and below is sufficient for the fitness level of most of the Soldiers. Ideally, though, the plan would be a majority bodyweight.
Thanks for all the help.
ROB:
Start with Bodyweight Foundation. Assessment-based – so it will automatically scale to each soldier.
ATHLETE:
Thanks again for the help. Your training plans took me to/through Ranger School, allowed me to recover from various TDYs and experiences, and have helped build a solid fitness foundation for my career. I hope that you guys at Mountain Tactical keep up the great work.
ROB:
Appreciate the note!
If you can get 60# sandbags for your guys, it will open up the programming and options and add consistent variety beyond bodyweight.
—————–
Prepping for US Marshals SOG Selection With 11 Weeks to Go
ATHLETE:
I’m getting ready to head down to SOG selection in Feb which will be more than 8 weeks out. I just wanted to know if you guys have had success with other people using this program for SOG selection? Also, if I complete the program and still have four weeks left, do I just restarted that last four weeks of the program?
ROB:
No feedback on this plan. Guys have used it, but I just haven’t heard back. This isn’t unusual as the selection likely has an NDA, but also, a lot of time’s I’ll hear back months or years later when guys email and write … “I used you selection plan and now want to add some muscle….”
No one who purchased the plan has emailed back angry that they weren’t prepared physically.
Training? By my count you have 11 weeks until mid-Feb.
Option 1:
Weeks 1-3 First 3 Weeks of Valor
Weeks 4-11 US Marshals SOG Selection Training Plan
Option 2:
Complete the selection plan, but repeat weeks 3, 5 and 6:
Actual Week. Plan Week
1 1
2 2
3 3
4 3
5 4
6 5
7 5
8 6
9 6
10 7
11 8
You can flex either of these options into your actual selection start date – you just want to complete week 8 of the selection plan the week directly before selection.
Questions?
ATHLETE:
Thank you, I appreciate it! I do have another question. I know the swim requirements for pass or fail aren’t the hardest, but I’m not the best at treading. Is there a swim plan/ routine I can add to those 11 weeks to get better at swimming and treading overall? Just in case there’s a pool day!
ROB:
The US Marshalls SOG Selection Training Plan does include the swimming assessment – you’ll do the 5 min tread and 50m swim three times during the plan – beginning, middle and end, but no swimming beyond the assessment.
You’ll need to watch overtraining, but once a week you could add in treading and swimming in BDUs. I wouldn’t go longer than 30 min for the session. I’d recommend something like this:
(1) 3 Rounds
5 min tread in BDUs
1 Minute Rest
(2) Swim 150m
—————–
Rebuilding Endurance After Elbow Surgery While Training BJJ
ATHLETE:
Hi Rob- I have used your programs to train for a 50 miler and your BJJ program to prep for a tournament last year- Me my goal for the 50 and won the tournament- great stuff, Thanks.
I am 51, have been doing Jiu Jitsu for 2 years and have been mixing that up with weight training for the past two years. I am just coming off of 10 weeks of being out with an elbow surgery- while off, mostly all I did was weighted walks daily. I went back to jiu jitsu today and feel like I have completely lost any endurance I had.
What program would you recommend to increase overall endurance? I have full access to a gym. I also want to make sure I allow for enough recovery. I do have access to a full gym. I plan to train jiu jitsu 3 days a week.
Any advice would be appreciated.
ROB:
Glad the programming worked for you and congrats on our ultra and tourney!
Overall Endurance? Polar GenX – which trains heavy strength and easy-pace endurance to increase aerobic base.
The only issue here is whether the single-mode endurance listed in the plan will transfer to BJJ. But, because you’ll be doing BJJ 3x/week, I’m hesitant to prescribe anything else.
The sessions in the Polar GenX plan are designed as 2-a-Days. A short, 30m Strength session and a longer, single-mode endurance session. On your Bjj Days, just choose one … and if you’re focus is endurance, do the endurance session.
————-
3-Year Plan to Prepare for NZSAS Selection From Scratch
ATHLETE:
I’m looking to getting back into shape. While researching fitness plans for my goals I found out about this organization, and am curious what could be recommended specifically for my goals.
Late next year I’ll be moving to New Zealand, and plan to apply to NZSAS once I have residency two years later. So roughly 3 years from now, I’m hoping to go through selection. In the meantime, I’m looking to build and improve a solid tactical fitness foundation for the next 18 months or so. After that, for about 6 months before application to NZDF I’m hoping for a more SOF based plan, and then 10-12 weeks transitioning into the NZSAS specific plan I know you guys have.
Could you provide any recommendations? Or should I look elsewhere for a tactical fitness base, then come back for the SOF based plan and NZSAS selection specific plan?
ROB:
Age/Weight/Height?
What training are you doing now?
Any equipment restrictions?
ATHLETE:
I’m currently 28, Approximately 205lbs about 5′ 8″.
Currently not doing any training, so need to get back into it. I have a limited gym available to me at work, and have several gym options in my immediate area so have access to a full gym if needed.
My thoughts was to start with the Rookie training packet to get back into it, then transition into the Ruck based Selection packet but swap out the Ruck based Selection training plan for the NZSAS selection training plan, about a year before planning to be at selection. In the time in between the two packets, see if I could find an appropriate plan to keep up that level of fitness before starting the next program.
As I know little about attaining this level of fitness, I defer to your experience and look forward to your feedback.
ROB:
Start with Bodyweight Foundation, then follow it up with the Plans/Order in the Virtue Series packet – beginning with Military OnRamp.
After the virtue series, either complete the plans/order in the Greek Hero Packet beginning with Hector, or follow the Daily Operator Sessions.
Then a year before selection, follow the plans/order in the Ruck-Based Selection Training Packet and as you note, finish with the NZSAS Selection Training Plan.
Diet …. at 5’8″, my ideal bodyweight for you is 165-175#. Losing 30-40 pounds will make everything better. You can’t outwork a shitty diet – stop eating sugar and bad carbs and you’ll shed weight. Here are our nutritional guidelines.
Train. Fix your diet. Be patient, and gains will some … slowly at first, then fast.
—————
Is the Low Back Fitness Plan Right for Herniated Disc Recovery?
ATHLETE:
I’ve been a big fan of your centre for a long while (ever since I saw it in a climbing movie maybe 10 years ago!), and have bought a few of your programs over the years.
I’m currently fully out with an externally herniated disc and daydreaming about my return to fitness again. While I’m still a way off – and I’ll seek sign off from my doctor/PT before getting into the gym again – I wanted to ask if your lower back fitness program would be suitable for someone recovering from this type of injury?
ROB:
The Low Back Fitness Training Plan isn’t designed for people recovering from an injury … by that I mean you need to be recovered to the point that you can still train again.
It’s a “fitness” program, not a “recovery” program … so it’s not physical therapy. Low back issues are so individualized I can’t build a recovery plan without directly working with the athlete.
Our Low Back Fitness Plan is designed to help people with a history of low back issues build low-back focused fitness. Low back injuries are largely a mystery and the theories on what causes them ranges from “it’s all in your head” to chronic seating to overuse to tight hamstring muscles, etc. In my own experience with athletes the issues are very personalized, and can actually vary from one issue to another.
What I will say is that our plan, and no other I’ve seen, can prevent low back issues from occurring. Instead, what I’ve seen with our plan is that one of the major issues for athletes who return to training from a low back issue is fear and confidence. Our plan helps with both. It’s obviously low back focused and thus intense fitness program for the low back and trunk and people who complete it see strength improvements which greatly helps with confidence. Also – it ensures for them that if a low back injury or issue occurs again, they can recover from it.
So the goal of the plan is to increase overall low back durability and athlete’s mental game and confidence with low back issues. Will completing the plan cure your low back issues forever? No … but it will lesson the impact of a future issue, and give the athlete the confidence that they can come back from it.
I’m not sure if that answers your question, but overall you need to be ready and cleared to return to training before completing this plan. It’s not a “recovery” plan – it’s a “fitness” plan.
If you haven’t been cleared to train, and are still recovering, what we have had pretty good success with is the Low Back Complex every other day to start, and walking with a 25# backpack. These two exercises haven’t worked for everyone, but have helped with most.
For the low back complex, start with 2 Rounds of a 10 second hold in each position. If this feels good, work up to 4 rounds at 10 seconds, then progress to 4 rounds at 15 seconds and finally, 4 rounds at 20 seconds.
———–
Should You Combine Chassis Integrity With Low Back Training?
ATHLETE:
I want to build more core and lower back strength ! I have plenty of equipment should i do the chassis integrity or combat seems like it covers alot ? or mix chassis integrity with the lower back and buy both ?
ROB:
Most mid-section issues are low-back issues. If you’re cleared to train, start with the Low Back Fitness Training Plan then follow it up with the Chassis Integrity Training Plan.
The Low Back Fitness Training Plan is designed to be completed alone – with no other training.
The Chassis Integrity Plan/sessions are a supplement, which you can do in addition to other training you may be doing now. This plan is designed for people who aren’t doing other MTI programming.
However, if you move on from the Low Back Fitness Training to just about any other MTI programming, Chassis Integrity is already integrated. Chassis Integrity is a huge part of MTI programming and fully integrated in all of our base fitness (day to day) programming for every occupation (military, LE, Fire/Rescue, Mountain, General Fitness). Resilience, for example, is a military base fitness program which concurrently trains strength, work capacity, endurance and chassis integrity – but has a chassis integrity emphasis.
Sorry if this is confusing. Fitness programming, done well, can be complicated.
Questions?
ATHLETE:
It be sir i get ok i only have wildland fire pre seasoning training does that have the chassis integrity included
ROB:
Yes, it does.
————-
Mammoth Sniper Challenge Prep: Best Plan and Event-Specific Modifications
ATHLETE:
I’m doing the Mammoth Sniper Challenge in April 2026. It’s three days of shooting and timed rucks, 1-6miles. The “Max Effort + 6 mile Ruck Training Plan” seems to be the obvious choice. Would MTI suggest a different program?
Also, does MTI offer pricing for veterans or active LEO? Thanks!
ROB:
Training? You’ve got 21 weeks until April 24. Here’s what I recommend:
Weeks Plan
1-7 Humility
8-14 Fortitude
9-21 SFOD-D Selection Training Plan – First 6 weeks, then skip to week 10 (taper/unload) for the final week before your event.
Humility is no joke and I’m assuming you’re fit. If your current fitness is suspect, start with the Military OnRamp Training Plan, then Fortitude, then SFOD-D.
For the SFOD-D plan Saturday rucking – use the same load/pack/uniform/boots you’ll wear during the event. Also, – if possible, split up the long rucks into 3rds and shoot 3x – after completing a 3rd of the distance. So, if the Saturday Ruck Distance is 21 miles, shoot at 7, 14, and 21 miles. It’s not clear from the event description if you need to orienteer … .but if so, do that also on the long Saturday rucks. Treat these as “mini-comps” – and practice the way you’ll play.
Pricing? Sorry – same price for everyone.
Questions?
Happy to hop on a call if needed.
ATHLETE:
Thank you for the quick response! Those plans look solid.
————
Best Long-Term Plan for SFRE Prep With a Year to Train
ATHLETE:
I am a Infantry Marine in the Marine Reserves and a fire fighter. I am looking at leaving the reserves to try Army try one contract and was wondering what is the best program to prepare me for selection.
ROB:
Specifically for SFRE, the SFRE Selection Training Plan.
This is a 7 week training plan, designed to be completed the 7 weeks directly before selection.
If you have more time, and are fit, I’d recommend completing Fortitude (7-week plan) prior to beginning the SFRE plan – so start 14 weeks out.
If you’re fitness is suspect, complete the Military On-Ramp Training Plan (7-week-plan) prior.
Questions?
ATHLETE:
Thanks for the response, so do the 7 week one first and then the sfre plan after, i have alot of time
ROB:
You need to do the 7 week SFRE plan the 7 weeks directly before selection.
How much time do you have … do you know?
ATHLETE:
Prob about a year or so
ROB:
Do Fortitude (or Military On-Ramp depending on your fitness) followed by the SFRE Selection Training Plan now.
Then take a full week’s rest, and drop into the Daily Operator Sessions until you’re 7 weeks out from SFRE, then re-complete the SFRE Selection Plan the 7 weeks directly before selection.
Doing the SFRE Plan once this far out from selection will give you a no-bullshit assessment of your current physical and mental fitness, and get your commitment right for the next year of work.
ATHLETE:
Thankyou much appreciated, i am 37yrs old, been to Basic Reconnaissance course twice with the Marines but missed 1 land nav point on last go around. Recovering from broken collar bone!! NFQ tho
ROB:
BRC is no joke. Good luck with SFRE!
——————-
Desk Job, Still Want to Run 10–15 Miles/Week? Options for GPP
ATHLETE:
I’ve done several of your specific programs over the years, but I’m a desk jockey now just looking to stay generally fit. I enjoy running and want to keep up with 10-15 miles a week. How much volume can I expect in the Operator Session subscription?
Any other recommendations for GPP with that run volume?
ROB:
No … it depends on the cycle. The Operator Sessions are designed for active duty SOF/Infantry, and often the endurance programming is rucking or a mix of rucking and running. As well, the balance between the fitness attributes changes … so some cycles have a strength emphasis with 1 day of endurance. Some have an endurance emphasis with 3 days of endurance.
Finally – the way the endurance is programmed changes. For example, if the endurance in the cycle is a 3-mile run assessment, the follow on progressions will be 2 days of 2x 1-mile threshold intervals. So still running, but not meeting the volume you want.
I can’t guarantee that any of our base fitness daily streams will always have running as we switch endurance modes – depending on the cycle between running, rucking and step ups. However, you can always swap out the prescribed endurance for running and add in a weekend easy run.
If you want to do a specific plan you can pick and chose one with that volume of running. Two options are the Max Effort Strength + 5-Mile Run Training Plan or the Max Effort Strength + Aerobic Base Training Plan.
Another Option is Willie – which is a general fitness, multi-modal base fitness plan that includes a 6-mile run assessment and a weekly 7-9 mile easy run.
Questions?
ATHLETE:
Thanks for the reply. I’ll check out the sessions and just add some additional run volume.
—————–
Backpacking With a History of Spinal Issues?
ATHLETE:
I hope this finds you well. I am a 39 year old male who resides in Greensboro, NC. I am writing to inquire about a consultation as my closest friend recommended you to me. Specifically, I am looking for some assistance as I would like to improve my overall fitness, functionality, core strength, and endurance. I am the father of two young children. I love the outdoors and try to go backpacking as frequently as I can. I am wanting to find a program that will help improve my backpacking ability of endurance, stability, strength, etc. Currently, I do a combination of stationary biking with light rucking/walking. I workout daily anywhere from 30 minutes to 45 on my own. I do it before my family wakes up because it is the only time I have and I am highly susceptible to melanoma as I lost my mother to it.
Growing up I played multiple sports such as basketball, soccer, track and field, and baseball. I started specializing more in soccer in the 4 th grade by playing year round. After high school, I transitioned to running. I became a more consistent runner up until about three years ago. At that time, I developed some pretty significant spinal problems as evidenced by spinal stenosis, and some significant compressions in my spine. I had a laminectomy done when I was 21. Three years ago I was on the brink of having a double spinal fusion, however I was able to avoid it due to PT, and massage therapy. My surgeon at the time, highly recommended that I move away from running regularly due to my back issues. He recommended stationary biking, swimming, and walking. I am hoping to return to running in the near future or add it to my training.
That being said, again, I also recognize that I need to add other stuff to work on overall functionality, and mountain related activities such as backpacking and rock climbing.
I would again love the opportunity to consult with someone and get their input. I can make myself available at any time for a phone call if necessary. Thank you for taking your time to read this and I look forward to hearing from someone. Have a wonderful day and weekend
ROB:
From what you sent you’re not doing any strength training now – not even bodyweight work. You’re doing only aerobic work – bike/ruck.
I’d recommend you start our stuff with the Bodyweight Beginner Training Plan. This will introduce you to bodyweight strength, including core work. It also includes endurance and work capacity.
Don’t be fooled by “bodyweight” or “beginner.” This plan is assessment-based, so it automatically scales to your incoming fitness, and will continue to push you as your fitness improves. The endurance in the plan is the athlete’s choice … for you I’d recommend brisk walking with a pack – 25# or heavier. I am doubtful of the transfer of spinning to backpacking.
Understand that I’m not a doctor, and can’t advise you one way or the other on running. But you don’t need to run to backpack – rucking and step ups with a pack will prepare you.
The mountains don’t care about your health issues, work schedule, how little time you have to train, etc. It’s fitness demands are the same for everyone – and it’s on the athlete to over prepare. To get after it in the mountains backpacking, start by getting after it in the gym.
Also – fix you’re diet if you’re not already eating clean. Here are our nutrition guidelines. You can’t outwork a shitty diet and losing excess bodyfat will make everything better – including your back issues, uphill movement, etc.
This plan will get you started with MTI and multi-modal training and strength. Email back on the other side of Bodyweight Beginner with your summer backpacking plans and I can guide you in with programming.
Questions?
Happy to hop on a call if needed.
—————
Hypertrophy With Limited Equipment?
ATHLETE:
Finishing up BDLE 4. Great block as always. Cut my 3 mile down 2:00 to 21:30 on the final test. Smoked all the mile intervals at around 6:30.
Wondering if you could recommend my next program. I want to put on a little muscle. I’m 5’11, 165, 44 yo. I have DB pairs up to 60, ez curl bars up to 120, KBs @ 35, 55, and 70, pull up/dip station, belt for weighted pull-ups and dips, rowing machine, and a bunch of machines. Typical bare gym in the basement of my office building.
Was thinking about skinny hypertrophy and just mess with the negative rep portion if my weights aren’t heavy enough but thought I would run it by you first.
Let me know if you get a chance. Thank you!
ROB:
Awesome on Busy Dad Limited Equipment 4 (BDLE 4)! Mile intervals at 6:30 = no joke!
Yes on the Hypertrophy Plan for Skinny Guys. You should be able to find similar exercises for those that are prescribed. The trick might be in the loading. In general, you want 8-15 reps per set for hypertrophy … and the final rep on the set should be very difficult. These days people poo-poo bodybuilders, but done right, bodybuilding is very intense and painful … like close to puke painful, esp. on leg days!
Your issue will be finding load heavy enough to make it hurt at the end of every set. From the equipment list you gave me upper body pressing (bench) and squatting might be tricky. For squatting – machines will work … so any leg press machine. Bench pressing? hopefully you have a machine … if not, you may need to do sets of 12-15 reps of dumbbell bench press or flys to get to the “hard but doable” feeling at the end. Another way to increase bench press intensity is to do them at an incline – so do incline bench presses if needed to get the intensity right.
At 44 you’ve been around a weight room … so just use common sense on any needed exercise subs. Focus on the movement not the exercise when finding subs … upper body horizontal press, upper body vertical press, upper body horizontal pull, upper body vertical pull, etc. I can help with tricky subs if needed.
Enjoy pushing the iron!!
Questions?
—————-
60-Year-Old Marathon Comeback: Best Plan With Arthritis Considerations
ATHLETE:
Hi! I’m probably not your usual reader, but I love MTI! I’m a 60 year old mom of an enlisted army sergeant but I pride myself in being his first running coach – he has successfully completed Ranger, Airborne, Jungle schools following your plans.
My question is: I ran seven marathons in my 40s (Boston qualifier). Although I continued running through my 50s, I didn’t do a marathon (plenty of half’s) Now that I’m 60, I’m determined to complete a marathon in October.
My plan is to do a lot of core and stability training this winter and then get my mileage up to 20miles/week March-April-May and then start a marathon training plan. My knees both have arthritis but a cortisone shot has helped.
What plan do you have that I can adjust for my age and gender, and what adjustment should I make? And, does my general plan make sense?
Thanks so much, and thank you for presenting so many different perspectives on military policies, etc.
ROB:
Now? Plans order in the SF60 Training Packet. This programming is designed for athletes still getting after at ages 60-65.
The programming is multi-modal and concurrently trains strength, work capacity, chassis integrity and endurance. It’s a 2:1 schedule – two days on, one day off, with outdoor rec planned for weekends. You can use the endurance sessions and the weekends to begin to build your running volume. I would recommend you start running now and continue to build into the Spring – not wait until March to start running again. It will be good to know earlier than later how your joints will react and be able to find ways to mitigate / help if needed (shoes, running form, etc.)
Questions?
Happy to hop on a call if needed.
ATHLETE:
This is great! Thank you so much.
One question: is there a substitute for a sandbag? My gym is fully equipped, short of sandbags!
Looking forward to getting to work.
ROB:
Sorry – no sub for the sandbag. You’ll understand when you start using one.
Others build their own and bring it to the gym. We sell them here, and there are many choices on amazon.com.
—————-
Back on Track with Just 3 Days/Week?
ATHLETE:
It’s been a few years now since I got out of the Air Force, and I loved and followed MTI’s training plans while I was in.
I’m 32 now, and have had my first kid. Haven’t been running or to the gym in about 9 months now and it’s been brutal haha, I have an office job now and work a ton of hours.
In the past year I lost about 9 lbs, tried getting back into the gym, but just short on time. Was looking at buying the busy dad limited equipment plan, but probably only able to do 3 days a week right now. Or would you suggest another plan?
ROB:
Busy Dad Limited Equipment is good.
You can do 3 days/week … just don’t skip sessions and push the calendar to the right. Do the sessions in order.
STAY UPDATED
Sign-up for our BETA newsletter. Training tips, research updates, videos and articles - and we’ll never sell your info.