Have a training question? Email MTI Founder Rob Shaul, rob@mtntactical.com.
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Training Plan Sequence for Sapper, Ranger, and Long-Term SOF Goals
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 Plan the 8 weeks directly before.
Questions?
Happy to hop on a call if needed.
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Should You Do the RASP Plan Before OSUT on an 11X Contract?
ATHLETE:
Good Evening. My name is Jaylend. I ship out to the Army in February on a 11x Contract and was hoping to volunteer for RASP at OSUT. Im physically fit but wanted to purchase your RASP 1 & 2 Pre Plan. Should i get this now? Because i seen your recommendation in the description to buy the program when a candidate is 8 weeks out. Look forward to hearing from you.
ROB:
For guys with 18x contracts and Ranger contracts, I do recommend they do our SFAS or RASP 1&2 plan prior to OSUT for a couple reasons:
1) Mental and physical accommodation and hardening. For most, it’s a new level training and it helps prepare them for what’s coming both mentally and physically.
2) Commitment practice … the programming is lots of volume, 6 days/week, two-a days and there’s no one there making the athlete get up, push, etc. You’re doing it alone and this takes significant commitment not only to complete the programming, but to arrange your schedule around work/family, etc. so you can.
Know that most likely, athletes who complete the selection plan prior to OSUT lose fitness there … but it will come back fast and the self-learning done completing the programming alone is invaluable.
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No 25# Plate for Humility? Here’s What to Use Instead
ATHLETE:
I’m starting the humility soon and i’m struggling to find plates for the plate carriers that equal 25 with the vest. what do you recommend?
ROB:
Use a backpack instead of a vest or get as close to you can to 25#.
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FBI PFT Prep With a History of Injury and Push-Up Plateau
ATHLETE:
I have been training for the FBI PFT since September 1st. I started with the FBI PFT Training plan, however, just prior to the actual PFT date I had a hamstring injury, that stopped my training until this week at the advice of a physical therapist. I have slowly ramped back up with strengthening and running.
While I was in physical therapy, I decided to really focus on pull-ups and pushups – as well as dropping weight. I completed the Hybrid push-up improvement plan and half of the weighted pull-up improvement plan before switching to the volume plan, as I was starting to get some elbow pain. I have seen a good amount of improvement but seem to have plateaued on the pushups.
My plan now that I have cleared PT is to launch back into the fbi pft training plan. I have two questions for you:
1) whether or not I should alter the pull-ups and pushup training, as I have been working through similar plans for the past several months?
2) Would you have any recommendations for working in some leg strengthening exercises into the program? My thought being that strengthening will help prevent reinjury.
Stats for reference height 6’8”, weight 245 (down from 265 in September, so still some work to do there). Currently hitting 14 pull-ups, 300m in 51 sec, 45 pushups, 12:10 1.5mile.
Appreciate your help in advance – I have used your programming for all kinds of activities and have always seen great results!
ROB:
How long until you take the actual PFT?
ATHLETE:
Nothing formally scheduled yet but I would anticipate January/Early February time range.
ROB:
Copy.
Yes on the FBI SA PFT Training Plan. This is a 6 week plan, and you’ve got 7 weeks until Feb 1.
Run the plan until your PFT …. but be sure to take at least 2 full days’ rest before the official assessment. If you get work your official assessment is past Feb 1, email back and I’ll help with scheduling.
Push ups/pull ups. Yes … you should switch up the programming for 3-4 weeks. Replace the FBI SA PFT pushup and pull up programming with programming from the Grease the Groove Pull-Up / Push-Up Training Plan. Again, don’t do both, just the programming from the Grease the Groove plan for 3-4 weeks, then re-do an assessment and complete the programming from the SA PFT Plan.
Leg Strength? I’m not sure the reason for your hamstring injury and so I’m not sure you could blame lack of strength. There is no leg strength test in the PFT, but there is the run assessment. The problem with adding strength work is it might impact your ability to hit your running intervals.
That being said, the way to train strength while minimizing fatigue is to lift heavy with few reps. This sounds counter-intuitive, but this is the way to do it.
You could add in a strength session 1-2x week (1x would be better). For it, I’d recommend 8 Rounds of 5x Trap Bar Dead Lifts (if you have access to a trap bar), including the warm up. Work up to your hard-but-doable load by round 5 or 6. No trap bar, do the same with Hinge or Dead Lifts (barbell) followed by Front Squats – so instead of 1x exercise, you’ll have to do 2 exercises.
Nutrition? Here are our recommendations. Continue to cut fat … getting lean will help everything.
Questions?
ATHLETE:
Thanks so much for your help. I’ll give the leg exercises a go once a week and cut them out if they seem like they are impacting intervals. I’m probably overthinking the leg strength needs, sprinting is not a discipline that come naturally to me.
Really appreciate your help.
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Limited Time, High-Stress Leadership Role: What Plan Fits Best?
ATHLETE:
First and foremost, thank you for all that you and your team do.
I am scheduled to go to the High North in the future and am wanting to maintain my fitness knowing that I will not be on shift work for the first time in my career and am in a serious leadership billet (expecting late nights and early mornings).
I am anticipating limited training time and do not have a high physical demand but want to maintain my fitness while also having fun with it (no more than 45 minutes). I’m not looking at improving numbers unless it is bodyweight exercises or running. It is unknown at this time if there will be a fully-equipped gym or not where I will be working at.
Would you recommend your training plans from the Busy Operator, SWAT Gun-Maker, LE Spirits (modified for double the running distance), or Busy Dad (Full Gym or Limited Equipment) training packets? The variety is both a blessing and a curse.
Thank you for your feedback.
ROB:
Busy Dad Limited Equipment is the best fit for your constraints to start until you get in billet and know better about your available training time / equipment.
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Dialing in a Long-Term Training Pipeline for 50K and 50-Miler Races
ATHLETE:
I have a two part training question – I have a long term goal of completing a mountain 50 miler for which I am allowing myself 18 months to build up to it (I have done many 50Ks). I also have a steep 50K (13K feet of elevation gain) coming up in a few months. I have done the race twice before but am looking to improve over past performances where I trained doing my own thing. The 50K is more hike-able than runnable terrain and has a cut off to match. I am running your Mountain and Hiking Prep Plan now. Would the below be a logical training lay out:
For Steep 50K
Mountain/Hiking Prep -> Helen -> Peak Bagger –> 50K
For 50 miler (after 50K)
Off season Strength for Endurance athletes (deload) -> Complete remaining Greek Heroine packet -> 100 Mile Ultra Training Packet (leaving out the 100 Mile Plan) -> 50 miler
ROB:
Steep 50K? I’d recommend The Rut 50K Training Plan the final 10 weeks into your race.
50 miler pipeline looks solid!
ATHLETE:
For the 50K there will be a 4 week gap between when I finish the Mountain and Hiking Prep plan I’m currently doing and when I should start the Rut 50 plan. Any recommendations on how to best use that time? Repeat weeks of the Rut 50 plan? Part of Peak Bagger?
ROB:
I’d recommend weeks 6-9 of the Run Improvement Training Plan.
If not, repeat weeks 1-4 of the Rut 50 plan … so do 1,1, 2,2, 3,3, 4,4 … then 5, 6, 7 ….
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SFRE to SFCP: How to Improve Scores Before the Next Gate
ATHLETE:
I just completed an SFRE and was selected to move on to 3/20’s SFCP course with an 18x contract. My scores this weekend were as follows:
230# Bodyweight
13:56 2 Mile Run
44 HRPU
14 Pull Ups
3:40 Plank
40:23 5 MIle Run
1:56 8 Mile Ruck
8:30 O Course
I Know I need to focus on driving my run and ruck times down so that I can smoke the standards when I’m not fresh. I need to beat my current scores when I report to SFCP at the end of March, and my goal is to attend selection around this time in 2026. Where should I start within the MTI Ecosystem?
ROB:
Congrats on SFRE!
Why do you need to beat these scores in March? Is there another gate PFT there?
This is important for programming. The goal is to pass SFAS next year … and you want to first recover from SFRE, then build and peak for SFAS. You can’t train for peak fitness all year long … it’s too intense at least the way I program … and you’ll over train.
How long ago was SFRE for you? If a while, what have you been doing for training?
Age/Height?
ATHLETE:
Thanks for the quick response!
I finished SFRE this past weekend. Yes there will be another set of the same gates in March and I am expected to come back and beat my current scores on everything, as I was effectively on the margin for almost all events. This was direct feedback from the board at SFRE when I was selected to move on.
33 / 6’0 – I take recovery seriously and have a D1 Athletic Background, if that is worth anything.
ROB:
This week? Take a full weeks rest, or if you need to do something, do the Sample Training week from our Bodyweight Flow Training Plan.
You have 14 weeks until Monday, March 23. Here’s what I recommend;
Week Plan
1 Total Rest or the Sample Training Week from the the Bodyweight Flow Training Plan
2-7 Fortitude – this is a 7 week plan. Do weeks 1-5 as prescribed, skip week 6, and do week 7 (taper/unload)
8-14 SFRE Training Plan – Do the training plan as prescribed, but skip Saturday’s Mini event and do a 60-90 minute recovery run instead.
At 6’0″, my ideal bodyweight for you is 185#. Losing 20-40 pounds will improve everything – PFT results, rucking/run times, etc. and also help your joints. Here are our nutritional guidelines. Cut sugar and bad carbs and you’ll shed bodyfat. As well, if you’re packing a lot of muscle, the endurance in MTI programming will hopefully eat up some of your excess muscle mass.
Questions?
ATHLETE:
Tracking, thank you very much for the detailed feedback. I was planning on cutting weight going into this already. I think 205 is a realistic target for me over the next 4 months.
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Post-Military and Out of Shape — Where to Restart?
ATHLETE:
Hi, I’m just starting to work out again. I stopped for nearly a year after getting out of the Marines. I want to be fit again. What plans do you recommend to start my fitness journey again?
ROB:
Age/weight/height?
Are you doing any training now?
Any equipment restrictions?
ATHLETE
28yrs, 235lbs, 5′ 7″
Some hiking from time to time but nothing consistent.
I have some access to a gym: standard weights, bench, treadmills, squat rack.
ROB:
Got it.
Start with Bodyweight Beginner.
Don’t be fooled by “Bodyweight” or “Beginner” – this plan is assessment-based, and will automatically scale to your incoming fitness. Mid-cycle re-assessment will continue to push you as your fitness improves.
Also – the plan is multi-modal – and concurrently trains strength, core, work capacity and endurance. It’s a great plan to get back to it.
At 5’7″, my ideal bodyweight for you is 160#. You’ve got some work to do and you can’t outwork a shitty diet. Cut sugar and bad carbs and you’ll shed bodyfat. Dropping weight will help everything – performance, running, joints, etc. Here are our nutritional guidelines.
Email back on the other side of Bodyweight Beginner.
Questions?
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Building Toward CAF FORCE Gold/Platinum With Tactical Baseline Gaps
ATHLETE:
Big fan from when I tapped into your Athlete’s Subscription + Daily Operator plans in 2024. Adjusted my training to meet specific goals (endurance-focused) and now back into a strength building phase. Would really appreciate your guidance on how best to approach the next 2-8 months with 2 uniquely different yet somewhat similar goals. Attached a sample snapshot of my current custom program.
Background:
- 35yo male
- 6’0″ tall 195lb
- since 2015 most of my training has been HIIT/endurance, running/rucking, with sprinkled short-term strength/hypertrophy phases
- RegF (full-time) CAF member since 2024 and individual PT has been a challenge balancing with unit PT
- Overall, my lower body strength/endurance is disproportionately stronger than upper, although overall body strength lacking compared to run/ruck endurance
- Max push-ups likely in the 20-25 range now, can barely do 1-2 quality pull-ups, and have been doing a 2-a-day every other day custom fitness plan aimed at improving my “baseline tactical fitness”
Upcoming Goals:
- February 2026: before the end of this month I’m planning to aim for Gold on the CAF FORCE test, although my mindset is willing to grind it out for Platinum. I’d like to start focusing my training towards achieving Plat, which so far from some expert feedback will need better cardio endurance, significantly better upper body power (for the 20m rushes, very weak getting off the ground), and maintain if not slightly increase leg/hip/core strength and endurance.
- September 2026: I’m going through a course that needs overall high baseline fitness (similar to JTF-2/CSOR standards but not as insane/known), Some of the things I’ve been recommended to focus on include grip/core strength, and more frequent yoga/mobility to maintain injury-free status. This course will likely include moving quickly under weight (tac vests, multiple firearms, transitions, HIIT, endurance, and a mix of everything really).
My current mentality is to spend 1-2 months focusing on strength (3-5 rep ranges) for AM workouts, and cardio (either HIIT or zone 2) PM, every other day, with off-days including low-impact cardio (bike rower etc) and/or mobility work. Then 4-6 weeks pre-FORCE to shift focus back into endurance with weekly FORCE practice tests. Open to any advice regarding pre-FORCE and pre-course training focus. Planning to re-subscribe to the Athlete’s Subscription unless you suggest specific packets.
Really appreciate your input thank you!
ROB:
You’re currently required to do Unit PT, correct? How hard is it? What specifically is the PT like?
ATHLETE:
Appreciate the quick response. Unit PT is usually as follows:
Mon: cardio (usually 5km run/winter own cardio workout in gym)
Tues: Yoga
Wed: HIIT full body circuit (lift KBs run 200m indoor track etc)
Thurs: own workout (I usually do strength)
Fri: unit sports (soccer, flag football, dodgeball, something fun etc)
Good news is 1) for most of Jan the unit is busy with exercises/operational training so most of the week will be individual PT and 2) my CoC will grant me unit PT exemption likely around Feb/March to prep for the Sep course; I might still have to join the Friday sports day which I’ll accept as some active recovery if needed.
Thanks for your guidance!
ROB:
You’ve got 6 weeks until January 26, 2026 (last Monday in Jan) when you’ll want to start and complete the Canadian Armed Forces FORCE Evaluation Training Plan. This is a 4-week plan, and you’ll want to complete it the 4 weeks directly before your assessment.
Starting Monday, complete Achilles. Multi-modal plan, but strength is bodyweight focused including push ups and pull ups. It will help you build these. This is a 7 week plan … skip week 7 if needed to get in the full FORCE plan before your assessment.
September?
Can you share the name of the unit and any other details? We might be able to build a specific plan for it. If not, I’d recommend the plan’s order in the Ruck-Based Selection Pipeline to prepare. There are 26 weeks between March 1 and September, here’s what I’d recommend:
Weeks Plan
1-7 Humility
8-14 Valor
15-18 Fortitude
19-26 Ruck-Based Selection Training Plan
Questions?
ATHLETE:
Thanks so much Rob, really appreciate you giving me prompt, free and sound guidance! Gonna tackle what you recommended ASAP.
If it’s cool I might reach out again for a “premium” 1-on-1 private check-in as I get closer to the September phase.
Thanks again and stay frosty!
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Machu Picchu Prep for a Time-Crunched, Inexperienced Hiker
ATHLETE:
My girlfriend and I are starting to plan a trip to Machu Picchu for October 2026. I have been to 20k ft on Aconcagua and went to Everest Base camp in 2023 and am confident in my ability to get ready for Machu Picchu via the 5 day Salkantay route (non standard route gives more scenery) . My girlfriend has not done anything like this. This was actually her idea and she wants to do this. She works for the airlines and has a very crazy schedule (yesterday she had to be in the office at 3am and today 6am and this inconsistency in start times is normal). I’m trying to figure out a time efficient program for her to use to get ready. She used to work out consistently but the last couple of years has severly limited her time for training. Her knees really bothered her this last summer on the one hike we did. Granted, it was very intense (Manitou Springs Incline). I believe putting her straight to leg blasters would be too much too soon and would it really be necessary? I don’t want to injure her trying to get ready nor do I want to overwhelm her either. We live in Colorado so I figured we could build up to a couple of 14ers before we went in October. I figured the aerobic work for her could gradually increase at a relatively easy pace using a treadmill and rucking by increasing incline, pace, and weight over time.
Do you have any recommendations for her? I have an athletic subscription for MTI and a 40# sandbag she can use.
ROB:
Your timeline is a little tricky for the October trek – just because we’re so far out.
To start – I’d recommend starting with Bodyweight Flow and following it up with Bodyweight Beginner. The sessions are 30-45 minutes long.
As prescribed these are 5 day/week plans, but she can do 3 or even 2 days/week with her schedule, follow the sessions in order, and just push the completion date to the right on the calendar. These plans should get her through to April.
In terms of climbing/hiking specific fitness, I’d not target your trip for fitness, but rather the beginning of your summer hiking, then let the summer hiking with some maintenance if necessary, prepare her for Machu Picchu.
In Wyoming, high-country hiking starts at the beginning of July to allow for snowmelt. Working back from there I’d recommend two plans beginning the week of April 13, 2026:
Weeks Plan
1-4 Mountaineering & Hiking Prep
5-11 Peak Bagger Training Plan
Then, depending on your summer activity, re-do the first 4-5 weeks of Peak Bagger if necessary beginning Sept 1 into your trip.
Questions?
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Can the BORTAC PAT Plan Get Me to an 11-Minute 1.5 Mile?
ATHLETE:
Good morning I am 48, and want to try out bortac. I purchased BORTAC PAT will it get me to 11 min 1.5 miles with doing the training I’m currently at 13 min. Try out in a year.
ROB:
I certainly can’t guarantee it.
First, you could be carrying around extra bodyfat. And losing even 5 pounds will make a big difference in your running speed. If you’re carrying around 15-30 pounds of extra fat and you are unwilling to clean up your diet, you’ll gain, but may not make the time you want. (Here are our nutritional guidelines).
Second, you could be close to your genetic potential right now for your 1.5 mile run time. First time through our PFT plans most athletes will see a 5-20% score improvement. Those athletes who come to the programming more fit, will see less of an improvement. Those who come to our programming less fit, will see more improvement.
Third …. Running form … you’re running form could suck and this could be costing you. You could be overstriding, or striking your heel first, or having a cadence that is too slow …. all which slow you down. Research POSE running or youtube for proper running form.
Fourth … You could dog the assessments in the plan. This plan is assessment-based, and the follow-on progressions are based on your most recent assessment. If you don’t push on the assessments (which you’ll be doing alone with no coach or cadre to push you), your follow-on threshold 800m intervals won’t significantly push you and you won’t gain as much from the plan as you could.
Fifth … You could half-ass the training – either skip sessions, not push during training, etc. No one is holding your hand. MTI programming is designed for mountain and tactical professionals who are professional about their fitness. Not all are and you may not be.
Finally, you could choke when you get to the real thing. This happens a lot – which is one reason much of our programming is assessment-based. This helps with stress inoculation.
Sorry if this isn’t what you wanted to hear.
Questions?
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Long-Term Prep for STAR Group Selection in South Australia
ATHLETE:
Good morning, I am 32 years old, a current state Police officer in South Australia. I want to try out for our tactical unit which is called STAR group, the selection is likely going to be in 2027 mid year. The physical selection consists of multiple assessments conducting over the course of 8 hours including a 2.4km run pass time is 11 mins, 10 pull ups and an 11 min 400m swim. It also tests an obstacle course, max pushups, body carry, 400m run, 1km run as well as mutliple other tests. Over the course of 8 hours its likely one could run 30-40km. Successful applicants who pass the one day then move onto a four day selection course that consists of multiple activities and ruck marching. What would be an adequate program to follow in lead up to the selection.
ROB:
From our programing library, the FBI HRT Selection Training Plan is what I’d recommend the 9 weeks directly prior to selection. You’re a ways out … so below is my long term recommendation.
Now or after the Holidays: MTI SWAT/SRT Fitness Assessment Training Plan – 7 weeks. This plan will give you a snapshot of your current fitness, and introduce you to the MTI method.
After … Subscribe and follow the SWAT/SRT Sessions, or complete the Gun Maker Plans – Ruger, Glock, H&K, etc. Both are Base Fitness for LE SWAT/SRT and concurrently train strength, work capacity, tactical agility, chassis integrity (functional core) and endurance (run, ruck).
After several months of SWAT/SRT Base Fitness … mid-2026, Complete the FBI HRT Selection Training Plan. Doing it early will give you a no-bullshit snapshot of your physical and mental fitness and commitment.
After … drop back into SWAT/SRT Base Fitness – Gun Maker Plans or the SWAT/SRT Sessions.
Then, 9 weeks directly before selection, complete the FBI HRT Selection Training Plan.
Questions?
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