Email questions directly to MTI Founder, Rob Shaul: rob@mtntactical.com
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Balancing BJJ, Law Enforcement Work, and Fitness Training
ATHLETE:
I am looking for advice for programming. I am in law enforcement and train Brazilian Jiu Jitsu. In an ideal world, I would like to train BJJ in the mornings before work and do an actual workout in the evenings. As it stands I only have the mornings to workout because of my family schedule. That being said, my goal is to train BJJ 3 times a week and do a regular workout 3 days with the final day being a rest/recovery day. Do you have any recommendations for a plan that would allow this?
If it helps, my end fitness goal is to increase my overall athleticism. I’m big (a little overweight) and strong but would like to be more rounded of an athlete. I am in my early 30’s but want to make sure I have the longevity to do the job into my 50’s.
Any help would be greatly appreciated. Thanks.
ROB:
Our Tactical BJJ Packet of Plans is designed specifically for tactical athletes (military/LE/FireRescue) who like you, do BJJ and need supplemental training for work. These are what I’d recommend.
In terms of scheduling … these plans are built to flex around your work and BJJ training schedule.
Questions?
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Only 2.5 Weeks Until the Norwegian Foot March? Here’s How to Prep
ATHLETE:
Hope all is well brother, and that you and your family enjoyed your Thanksgiving weekend.
Wanted to reach out regarding your Norwegian Foot March plan. I just found out that my unit will be hosting this event and the event date is 19Dec. I understand that your plan calls for 6 weeks of execution prior to the event, but I’ve only got about 2.5 weeks to prep. Any advice on how I should go forward with the plan?
Of note, I have been using your guys’ Tactical BJJ plans for the last few months and just started the John Creasy plan a few weeks ago. I’ve been pretty on and off on the training plan with field training during the month of October and leave during the latter half of November.
Overall still in good shape, but haven’t rucked since completing the Casey Ryback plan about a month ago or so.
Any and all advice would be greatly appreciated. Thanks again for always being available for questions and guidance.
ROB:
Do weeks 3, 4 and 6 (taper week) of the Norwegian Foot March Training Plan. Just be smart on the assessment and intervals and make sure you wear the boots/pack that you’ll carry for the event to test/dial these in.
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Strength Training Guidelines for Teens and Kids
ATHLETE:
Thanks for your commitment to coaching military athletes. I began following your programming as a young officer in 2009. Through consistency and discipline, I’ve managed to stay in better shape than most peers.
Now, I have young athletes in my home: son’s ages 15 and 10. Along with personal fitness goals, one of my main goals is to model training discipline for them. They know they are welcome to train with me in our garage gym and often join me. What is your opinion on age appropriate training for teens and kids? When is weight training safe? Should I stick with body weight calisthenics for my 10 year old and keep him away from the barbell?
ROB:
High School Freshman is a good guideline for heavy barbell work (1RM and progression). 14 years old.
Just my opinion and other coaches might differ.
For higher reps, 12 years old is what I’d use as a guideline – i.e sets of 6-10 reps. Again, other coaches might disagree.
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Training Around Injuries After a Career in Tactical Work
ATHLETE:
I am seeking some advice on a recommended workout plan and really appreciate the emails you send regarding the advice provided to others seeking your input.
I am 47 y/o, height 75″, weight 225lbs, and historically I have been in great shape that has tapered off due to age, injuries, over use, and whatever other excuse I can think of.
I am currently in law enforcement and have been for the past 19 years (11 on a SWAT team); prior to that I was an infantry officer, ranger school graduate, and service academy graduate.
Unfortunately, I have suffered some injuries along the way to include torn labrums in both shoulders, torn plantar fascia, and degenerative disk disease which has limited my ability to workout or lift the way I would like to.
I have tried several of your programs and have reinjured myself doing the majority of them ie overuse pull up injury that led to shoulder impingement and lower back strains from hinge lifts.
My current goals are to be able to do 50 consecutive pushups, 45 situps in a minute, run 1.5 miles in 11 mins, 10 pullups, bench press BW 10 times, and squat BW 10 times. I have no deadlift or overhead press goals as that ship has sailed for me with lingering issues.
Currently I have been doing the SF45 modules, which don’t hit on all my current goals.
Do you have a recommended plan adjustment in order to hit my goals and still continue to workout without the fear of reinjury?
ROB:
I don’t have one plan for each of your goals, however, the DEA PTT Training Plan can be made to get at all of them – with some modification.
Already the plan addresses push ups, pull ups, sit ups and 1.5 mile run. Complete the plan as prescribed, but replace the 300m sprint with a pull up assessment and follow the same progression for pull ups as is programmed for push ups and sit ups. This will address 4 of your goals.
To address BW Bench Press, on week 1 of the plan, replace Wednesday’s push up intervals with a max rep bodyweight bench press assessment, and then in the plan, replace Friday’s push up intervals with bodyweight bench press intervals – follow the same percentage programming – just use your bodyweight bench press reps as the assessment.
Squat? 10x Back Squats at bodyweight isn’t a very high standard … but if you want to do it, add Bodyweight Back Squat assessment on Day 1 of the plan and then follow the same progression as the push ups in the plan – it’s percentage based on your max reps. Then do progression squat intervals on Mon/Wed/Fri. However, better would be to do a max rep front squat at bodyweight effort and use front squat reps.
Overall, however, best might be to do the bodyweight stuff only, and wait until the next cycle for loaded squats and bench press.
Fear of injury? That’s an interesting question and it implies that training is dangerous. Statistically, playing pick up basketball, pickleball, soccer or just about any other sport is far more dangerous than gym-based training.
The DEA PTT program is assessment-based, so it will automatically “scale” to your incoming fitness and the progressions are based on your assessment results. The programming is intense, but because it’s assessment-based, you should be able to complete the progressions.
Questions?
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Condensing the Dryland Ski Plan When Weekdays Are Tight
ATHLETE:
For unforeseeable reasons I’m on a very tight schedule in the week right now. Trying to get in 2-3 Days of 30 min/day Dryland Ski Plan on weekdays and doing the rest on Saturday and Sunday, where I’m able to upgrade to 1h a day.
What would you ramp up first for lift assisted Skiing coming from 30 min/day dryland ski plan if there is spare time? Going from 10 to 20 EMOM TJT to Box would be my first guess but what next? More core, upper body?
Slashers feel pretty easy with prescribed weights and reps, good mornings on the other hand are challenging to keep good posture with 10 reps so I’d guess I lack endurance in the core/back. Bad sitting habits, too…
ROB:
Yes – if you have time, increasing the rounds of the T/J/T to Box intervals to 15 or ideally, 20, would be the ramp up.
For skiing, leg blasters and T/J/T intervals are our primary sport-specific training tools.
Slashers and other chassis integrity exercises … if the loading is light and not challenging, increase it. Same if it is too challenging – you can drop it. The goal is to make each set “hard, but doable.”
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Training for a Vertical-Heavy 50K Ultra? Use This Plan
ATHLETE:
I signed up for a 50k race today with approximately 8000′ of climbing mostly in 2 big climbs (about 2000′ each) and two smaller climbs (about 900′ each). I have hiked these trails numerous times but never done this race where you are doing the entire trail system twice in less than 11 hours. Which training plan would you recommend? I’ll less concerned about the distance (I ran a 50k and 50 miler this year) and more about the sustained climbing. I used your Grand Canyon hiking plan to great success a few years back, so I know you make good plans for these types of events.
ROB:
I’d recommend the Rut 50K Training Plan.
The Rut has over 10K of vertical.
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Strength Goals with Heart History? What to Train and How
ATHLETE:
I am a 53yo M in Beginner-Intermediate fitness level.
My goal is to attain my bodyweight (155#) bench x 10 reps, and the relative equivalent in back squat and other areas.
I have access to full gym and have limited time (40-60min sessions0, 3x week.
I’m not so much interested in cardio – I had open heart surgery last year and my endurance is very rudimentary, and I have to keep my heartrate in Zone 2-3.
Can you recommend a plan for me? I’ve purchased other MTI plans and love them, but now am at an older, more injured stage of life.
ROB:
From our stuff I’d recommend the MTI Relative Strength Assessment Training Plan.
Bench pressing is included but as prescribed as a 1RM effort and focus (max you can lift in 1 effort). If you wanted to do bodyweight reps, you can do a bodyweight bench press for reps assessment, then follow the same programming as the pull ups in the plan (rep based as well).
As prescribed the plan deploys the front squat, but you can change it to Back Squat if you want.
Also assessed are hinge lifts (dead lifts).
Questions?
ATHLETE:
That’s very helpful – thanks Rob. I appreciate how you still answer the emails personally!
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Returning From Thailand Cycling Tour—What Plan Next?
ATHLETE:
You sent the confirmation e-mail regarding my cancelled plan and asked that I send a reason why…..so here it is!
I have thoroughly enjoyed using your resources to figure out and reach my fitness goals for a long time. I am a recently retired firefighter and ex-bike racer trying to retain my health and fitness for the rest of my life ….
You have such great, motivating, and valuable information and have almost too many plans to choose from! I have learned a lot and feel good about my fitness now. I am only cancelling for now because on January 5th I am going on an almost month long trip to Thailand, half of it consisting of a bike tour of 550 miles from Bangkok to Phuket. I will be training all the way up to our departure. The riding days will be my “vacation” and when we do not ride I will do body weight exercises. I think I’ll be ok!
I hope to return to a program when I return.
I have been doing the daily 45+ training program, after doing the in-season endurance training plan over the summer. What do you advise that I do when I return? I will be trying to squeeze in some skiing, biking, hiking, before I leave on another bike tour in Spain of similar duration but more elevation gain than Thailand.
I am a 55 yo female, just under 5’10” (sounds better than 5’9.5”) and 145 lbs.
Thanks again for your great plans and content.
ROB:
Copy all and I’m excited for your trip! What an adventure!!
On Return?
Options – depending upon how many days/week you’re recreating.
(1) Polar GenX …. maintain your aerobic base and build back strength. I’m 57 – so a fellow GenX’er.
(2) Physical Job & High Volume Recreation Maintenance Training Plan – If you’re getting after it recreationally, this plan is your go-to. It will help build back the strength, work cap and chassis integrity you used during your bike trip, and maintain your aerobic base.
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Wildland Fire Hopeful Seeks Softer On-Ramp Into Training
ATHLETE:
I came upon this training program. I saw the sample and had some concerns. I am training for wildland firefighting and am active but am nowhere near the physical readiness. Is there a softer on ramp program or would you suggest just to go in and do your best? I am 33 female and have a good base but still struggle with running and general endurance (not to mention just the mental grit hahah).
ROB:
Height and Weight?
What training are. you doing now?
Have you already completed one or more fire seasons?
Any equipment restrictions?
ATHLETE:
Thank for getting back to me!
I’m 5’7 and about 160. I go to small group training three times a week with a mix of HIIT and strength. I am also trying to get a run in a day practicing my mile. I had one roll last season so not much experience. Sending apps in now so fingers crossed for next season. I have a gym membership so any equipment that’s there.
ROB:
You have 18 weeks until mid-April – which is when I’m assuming you report to your unit. Here’s what I recommend:
Weeks Plan
1-4 Mountaineering and Hiking Prep
5-11 Blackwater
12-18 Wildland Firefighting Pre-Season Training Plan – complete the 7 weeks directly before reporting
If you’ll share your actual reporting date and can tweak this ramp up further.
Also – at 5’7″ my ideal bodyweight for you is 145 pounds. Cutting 15 pounds will help everything – especially uphill endurance. You can’t outwork a shitty diet – here are our nutrition guidelines.
Questions?
ATHLETE:
Thank you for this! I don’t have an exact date yet as I am still applying places, but I want to be ready. What equipment substitute is recommended if I don’t have a sandbag?
ROB:
None – you need a sandbag. We sell them here, and amazon.com has many options.
Others get their own and take it to the gym. Be resourceful.
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Barbell Loading?
ATHLETE:
Good evening! We spoke a bit ago, and I decided to sign up for your athlete subscription, and it was absolutely worth it! I have recommended a ton of friends to you guys!
I do have a question when it mentions something like “good morning’s 45/65 or “Craig special 45/65” does that mean I add 65 extra lbs on top of a barbell or it’s 65 lbs including to include the barbell. I tried looking through a couple of plans to see if there was an answer but couldn’t find one clear enough.
I want to thank you again for making all of these plans!
ROB:
45/65 = female and male loading, so 10x Good Mornings @ 45/65# means women use 45#, men use 65#.
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33-Week SFRE Train-Up With Injuries and Strong Work Base
ATHLETE:
I am currently working on a running program until Jan 1st and I plan to attend SFRE in August 2026, so roughly 33 weeks from then. What plans should I do in order to get ready properly?
My current fitness level is pretty good overall,I’m getting close to the running standards, I do well on short distances but lack of endurance on longer races. I have not rucked in years and am Dealing with some injuries (bulging C6 somewhat under control and knees are a bit banged up). I am still currently able to get 20 to 25mi of running a week and feel somewhat good. I am used to work under heavy load as I work as a firefighter and perform task with 75lbs + very often.
I have the athlete subscription.
Let me know, thank you for your help.
ROB:
See below:
Weeks Plan
1-8 Humility – repeat week 5 in this plan to stretch it to 8 weeks
9-16 Valor – repeat week 5 in this plan to stretch it to 8 weeks
17-24 Fortitude– repeat week 5 in this plan to stretch it to 8 weeks
25-33 SFRE Training Plan – repeat weeks 5 and 6 in this plan to stretch it to 9 weeks
Most important is you complete the SFRE Plan directly before selection.
Excited for you!
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Firefighter … What Plan and Load Tracking?
ATHLETE:
I’m a firefighter for a city department, had lumbar discectomy surgery a year ago, and working through low back training plan now. It’s great – thank you. I’ve shared it with friends already.
Looking at other plans to begin after I finish this one, I’ve started ultimate meathead cycle before but had to stop due to flare ups. Thinking about starting that one back up but using lighter weights to build strength foundation. I weigh 185, and my (post-surgery) strength is currently below standards for tactical athletes on your website. Do you have other suggestions for firefighters with low back issues?
Also, I’m sure you get this question about the app but I haven’t seen an answer on the website. How do you suggest weight tracking for daily lifts? I see there’s performance tracking for assessment / 1RMs. But for everything else, do you recommend tracking by paper or third party app? Or in your opinion, are the daily lifts just something challenging you work up to and don’t pay too much attention to the numbers? I’ve believed that periodization is one of the main pillars of building strength, which to me means daily tracking. But I’m interested to hear your take on that. I’m bad at remembering what weights I used last, so I’ll end up just doing the same weight as last time for each exercise.
I hope that makes sense. Sorry for the long email but I appreciate any feedback.
ROB:
Training? Always Mission First and for you that means either the plans/order in the Big Cat series or theDaily Urban Firefighter Programming Stream.
All of these plans have some type of strength training – so that won’t be neglected, but they are multi modal and will also train your work capacity, chassis integrity, endurance and tactical agility. They are MTI’s Base Fitness (day to day) programming for Urban Firefighters and are designed to prepare you for 90% of your mission-direct fitness demands.
Complete a couple of these cycles and then you can and do Ultimate Meathead for a cycle … but Ultimate Meathead isn’t a tactical fitness training plan and after completing it, you’ll need to go back the base fitness programming for firefighters.
Tracking?
I think you’re referring to our “hard but doable” strength loading like for the upper body hypertrophy work in Ultimate Meathead. Hard but doable loading is designed to flex with the athlete’s incoming performance ability daily, and if you apply it, you’ll see load progression. I’ve always kept a notebook, or better, a folded up piece of paper and a pencil in a zip lock bag – for those numbers I think are important to remember – however, I’ve never tracked my HBD loading finishing loads. But everyone is different and you can be as detailed as you like. You can enter a note in our app, use a notebook, or whatever other solution you choose and is easiest. For me, it’s paper and pencil.
Questions?
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Adjusting the 100-Mile Ultra Packet to Fit Race Timeline
ATHLETE:
My name is —-, and I bought the 54-week 100 miler training plan a couple of months ago. I am planning on running Run Rabbit Run 100 miler in Steamboat Springs on September 16th (My first 100-miler). I’ve been working through the initial run improvement, but I did some backplanning and unless I start the ultra pre-season training plan right now plus skip the last week, I won’t have enough time to work through everything before my race. I’ll be finishing week five of initial run improvement on Sunday this week. Would you recommend finishing the initial run improvement plan and skipping the ultra pre-season sessions necessary to start the 50-miler training plan on time, starting the ultra pre-season once I finish this week and skip the rest of the initial run improvement plan, or something else? Thank you so much!
ROB:
Start the Ultra Run Pre-Season Training Plan now and skip the rest of the Run Improvement Training Plan.
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Sapper Then Ranger—How to Sequence the Right Plans
ATHLETE:
What’s up man ! Commissioned this year . Looking to go into the Sof world within the next couple of years . I have sapper school coming up and then Ranger school towards the end of next year . Have strength but need a better motor when it comes to running and endurance because this world is way different than football ! Any recs for plans and order i should follow to get faster and keep strength and i know i should probably lose some weight ?
Stats :
5’10 199
2mi : 14:45
5mi: 40:23
6mi ruck : 1:18
ROB:
When is your Sapper School report date?
ATHLETE:
In the Spring.
ROB:
You have 18 weeks until Mid-April. See below:
Weeks Plan
1-7 Valor
9-10 Fortitude – First 3 Weeks
11-18 Sapper Leaders Course Training Plan
Because you didn’t provide a specific date, I can’t go granular with my recommendation. But most important is you complete the Sapper Leaders Course Plan the 8 weeks directly before the course. If you have a specific report date I can better lead you in.
Post Sapper, re-do Fortitude, the drop into either the plans/order in the Greek Hero Packet or the Operator Sessions Daily Stream until you’re 8 weeks from Ranger, then complete the Ranger School Training Planthe 8 weeks directly before.
Questions?
Happy to hop on a call if needed.
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Coming Back From Injury and Dropping Weight—Where to Start
ATHLETE:
Majorly out of shape and over weight right now, but I have gotten myself from 295 power lifting to 240 more athletic. 43 year old female former Rugby player. L4-L5, L5-S1 disc issue in process of solving. What is a good plan moving forward?
ROB:
Bodyweight Beginner to start.
Don’t be fooled by “bodyweight” or “beginner” – this is an assessment-based program, so it will automatically scale to your incoming fitness.
Nutrition … if not already, start eating clean. Here are our guidelines. Cut sugar and bad carbs and you’ll cut weight.
Email back on the other side of bodyweight beginner.
Email training questions to MTI Founder, Rob Shaul, rob@mtntactical.com
ATHLETE:
I am looking for advice for programming. I am in law enforcement and train Brazilian Jiu Jitsu. In an ideal world, I would like to train BJJ in the mornings before work and do an actual workout in the evenings. As it stands I only have the mornings to workout because of my family schedule. That being said, my goal is to train BJJ 3 times a week and do a regular workout 3 days with the final day being a rest/recovery day. Do you have any recommendations for a plan that would allow this?
If it helps, my end fitness goal is to increase my overall athleticism. I’m big (a little overweight) and strong but would like to be more rounded of an athlete. I am in my early 30’s but want to make sure I have the longevity to do the job into my 50’s.
Any help would be greatly appreciated. Thanks.
ROB:
Our Tactical BJJ Packet of Plans is designed specifically for tactical athletes (military/LE/FireRescue) who like you, do BJJ and need supplemental training for work. These are what I’d recommend.
In terms of scheduling … these plans are built to flex around your work and BJJ training schedule.
Questions?
ATHLETE:
Hope all is well brother, and that you and your family enjoyed your Thanksgiving weekend.
Wanted to reach out regarding your Norwegian Foot March plan. I just found out that my unit will be hosting this event and the event date is 19Dec. I understand that your plan calls for 6 weeks of execution prior to the event, but I’ve only got about 2.5 weeks to prep. Any advice on how I should go forward with the plan?
Of note, I have been using your guys’ Tactical BJJ plans for the last few months and just started the John Creasy plan a few weeks ago. I’ve been pretty on and off on the training plan with field training during the month of October and leave during the latter half of November.
Overall still in good shape, but haven’t rucked since completing the Casey Ryback plan about a month ago or so.
Any and all advice would be greatly appreciated. Thanks again for always being available for questions and guidance.
ROB:
Do weeks 3, 4 and 6 (taper week) of the Norwegian Foot March Training Plan. Just be smart on the assessment and intervals and make sure you wear the boots/pack that you’ll carry for the event to test/dial these in.
ATHLETE:
Thanks for your commitment to coaching military athletes. I began following your programming as a young officer in 2009. Through consistency and discipline, I’ve managed to stay in better shape than most peers.
Now, I have young athletes in my home: son’s ages 15 and 10. Along with personal fitness goals, one of my main goals is to model training discipline for them. They know they are welcome to train with me in our garage gym and often join me. What is your opinion on age appropriate training for teens and kids? When is weight training safe? Should I stick with body weight calisthenics for my 10 year old and keep him away from the barbell?
ROB:
High School Freshman is a good guideline for heavy barbell work (1RM and progression). 14 years old.
Just my opinion and other coaches might differ.
For higher reps, 12 years old is what I’d use as a guideline – i.e sets of 6-10 reps. Again, other coaches might disagree.
ATHLETE:
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