Training question? Email MTI Founder, Rob Shaul: rob@mtntactical.com.
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You Don’t Need Bigger Lifts — You Need Selection Fitness
ATHLETE:
I’ve been an MTI follower for a few years now, I’ve appreciated your programming and advice. I see guys in your Q&A all the time asking about their prep for USMC A&S — here I am as another potential candidate asking for specific advice to my situation. My tentative date to go to selection is January 2027, so I’ve got the full year to get to where I want to be.
Some of my background:
I’ve always been the stereotypical junior infantry officer who’s good at running/calisthenics and can ruck well, but generally sucks at lifting. In 2025 I did Crossfit for 9 months to build my confidence with a barbell and I think it achieved that goal, but I’m still not where I need to be in terms of hitting solid numbers with squat/bench/deadlift/etc (though I still feel “in shape”). I’m currently 6’ and 170lbs, in Crossfit I was sitting at about 180lbs but I’m a typical skinny guy who struggles to keep the weight on. With A&S in a year and now a more relaxed work schedule that allows me to easily have time for two-a-day workouts, I’m trying to see how I can structure my year into phases where I can increase strength, maybe put on weight, while still getting into good ruck/running/swim shape. I’ve dabbled with your “hypertrophy for skinny guys” plan in the past, and have appreciated your operator ugly assessment (though back then I was never strong enough to get a remotely respectable score). Looking for your recommendation here for how I can optimize training over the course of the year. If I went to A&S next month I think I would do ok in terms of ruck/run/calisthenics/swim, but I’m in a position now with time to train where I can hopefully get into peak shape in ALL areas, rather than focusing solely on prep for A&S, if I can structure it intentionally. Let me know what you think.
Thanks for what you do.
ROB:
You’re asking two things.
1) Get me bigger and stronger
2) Prepare me for A&S
They might be the same, and they might not. A&S is an endurance event, not a strength event. The biggest strength demand will be rucking, stamina and surviving the pool … which is not strength dependent.
There is little to no lifting in our selection plan for A&S … because there’s none at selection. My point here is that your concern about bench and squat numbers might be a distraction. At 6′, I’d like you at 190# … so you’ve got room to gain. At the same time, if you’re one of those stringy muscle fuckers guys pick on in bars then regret it – it could be a good thing! Point is, all that matters is selection performance.
Be more concerned with relative strength and rucking performance than mass. Strength correlates to rucking performance, so it’s important.
Given that, there’s plenty of strength training in my programming recommendation below.
Weeks Plan
12 Total Rest
13-20 Max Effort Strength + Aerobic Base Fitness – Build back strength and base endurance from the intensity of the selection plan. Also – mental unload.
21-26 Barbossa – Pirate Plan
27-32 Black Beard – Pirate Plan
33-38 Captain Morgan – Pirate Plan
39-41 Madame Cheng – Pirate Plan
42-52 MARSOC A&S Training Plan
Why the A&S plan now? It will give you a no-bullshit snapshot of your current physical/mental fitness, and commitment, plus you have the training time.
The Pirate Series plans are multi-modal base fitness, and include pool work.
You’ve been doing MTI stuff for a while, so let me know how this looks. I’m open to adjust if you see something and along the way if you see deficiencies.
Questions?
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How to Train for a Half Ironman, Followed by a 50-Mile Ultra after Just 4 Weeks?
ATHLETE:
Hey I’ve been doing your programs on and off for about 3 years now! I am curious about what route to take for my upcoming events. I have Ironman Boulder 70.3 in June and then exactly 1 month from that race I will be running the silver rush 50 in Leadville. I am uncertain about how to program for both of these events because I want a sub 5 hour 70.3 and to finish the 50miler in a respectable time. Thank you!
ROB:
You’ve got 21 weeks until the Boulder half Ironman and 25 weeks until the Leadvile 50. Here’s what I’d recommend:
Weeks Plan
1-20 Ironman Training Plan weeks 1-20 as prescribed
21. Skip ahead to Week 21 of the Ironman Plan – this is a taper into your Boulder event
22 Total Rest
23-24 Weeks 5 and 6 of the 50-Mile Ultra Training Plan
25 Week 10 (unload) of the 50 Mile Ultra Plan – you race that Saturday
Week 18 of the Ironman Training Plan includes a long triathlon on Saturday – actually a little longer than a half ironman:
2,700m Swim
120k Bike
27k Run
But because your stacking on the 50 miler in short order, this extra work will help prep you for the quick turn around. Weeks 19 is an unload and 20 is manageable.
Weeks 5 and 6 of the 50-Mile Ultra should be doable in terms of running volume for you, and skipping ahead to week 10 the week of your ultra should allow you to recover.
The one issue you’ll need to consider is the 8K vertical gain/loss during the Ultra. Given the volume you’re going to push I can’t recommend leg blasters and step ups … but what I would recommend is for your Ironman training runs, try to do at least one each week on trails with vertical gain/loss.
Good luck! Questions?
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The Mountain Doesn’t Care — Train for the Event Anyway
ATHLETE:
My wife and I are both 60. We have been training using the SF45+ for approximately 1 year and thus far keeping pace. We do have to modify the recommended loading at times (i.e. using a 40lb sandbag vs 60).
We have a trip planned for Yosemite the last week of April 2026. We would like to tackle Half Dome (17 miles, 5500 ft gain) and Upper Yosemite Falls (7 miles, 3300 ft gain). I am looking at your Peak Bagger training plan but not sure our knees will take that kind of volume.
Any recommendations?
Thanks for all you do.
ROB:
The fitness demands of Half Dome are the same for everyone – including 60 year olds. MTI Mission/Event-Specific fitness is based on the fitness demands of the event, not the incoming fitness or age of the athlete. If your knees struggle with the programming, they are not going to magically do any better during the actual event.
Don’t mean to lecture you, but you already know that the Mountain Doesn’t Care.
At the same time, I’m 57 and my knees couldn’t take Peak Bagger volume as it’s prescribed.
So … 2 ways to address this: (1) More rest, and; (2) Restrict movement.
See below … for my answer to giving you more rest while completing these plans.
Restrict movement? If necessary modify the lunges, jumping lunges and step up box height in the plan to accommodate knee pain.
You’ve got 17 weeks. Here’s what I recommend:
Weeks Plan
1-5 Mountaineering and Hiking Prep – Train 4 days/week vs the prescribed 5 days/week and move the calendar to the right. This will stretch this plan to 5 weeks.
5-10 Peak Bagger Weeks 1-4, but train 4 days/week vice the prescribed 6 days/week.
11-17 Peak Bagger Weeks 5-7 but train 3 days/week vice the prescribed 6 days/week.
Questions?
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Rebuilding After Injury: Winter Strength First, Then Hunting-Specific
ATHLETE:
Hi, I just finished Busy Dad Limited Equipment and had significant improvements in the
assessments. (I ended up doing Busy Dad light as I only have #30 set of dumbbells) I have done Hunting Base and 30 min Dryland training in the past.
Age 61, Height 5’9’’ -, weight # 175.
I was injured of and on ( knees, achilles tendon) or sick (respiratory) for close to 3 years. Since fall of 2024 I have been back on track active, backpacking, BC skiing, Nordic, archery hunting, mountain biking. Though active I did not train and got significantly out of shape. Since June I have dropped #25 and I am planning on another #10 in the next 2 months. Still #10 heavier than my prime but a reasonable goal. Diet is good when I focus on it. I have pretty much settled into Mark Sissions’ Primal eating. Paleo to limiting and keto doesn’t agree with me after a couple of weeks. Pretty close to your recommendations.
Equipment: sold pretty much everything 5 years ago due to chronic elbow tendinitis. Still have about#170 and 1 inch barbell, 30# adjustable dumbbells, step up bench, 2 sandbags and a stationary bike.
Activity level without MTI programing –
I work 4 10 hour days and I’m in the office by 7:30 am or 6:45. Sun, Tues, Thurs 5am 1.5 hour hike/walk hike leisurely Mon, Wed after work Mountain Bike when daylight, Fall speed hike 1,200’ ridge jog switchbacks down, winter skin the local ski hill or skate ski, but we don’t have snow in town so I have stayed on the fast hike on the ridge. I do push ups and squats in the office. On weekends I engage in whatever outdoor activity the weather allows. Now it is BC skiing, Nordic or hiking local “peaks”.
MTI goal- Archery hunting is my only activity that has a start/ end date and I want to be as fit as possible for September. I will start Hunting Base beginning of June and I want to get the most out of it I can. Realistically with biking, backpacking trips, archery shoots it will be at least a 10 week cycle. My running is pathic right now. I am working on it slowly and feel that if I push it at all I will have constant nagging injuries. Rucking is fine.
What programing would you suggest from February to June?
I have been looking at 30 min dryland, Mountaineer, Hiking prep ( dread the run parts) and backpacking preseason. Or should I just continue with the BDLE series. If the programming includes shuttles what can I use for substitutions? The few “Grind” days I couldn’t train outside I did mountain climbers, step ups or slacked and road the bike.
Long term Goal – I retire in 2 years and want to do more of everything I do now. I feel significant pressure to reclaim, develop strength before retiring as I want to go into retirement as strong as possible.
Thank you for your time and great programing.
ROB:
17 weeks between Feb 1 and June 1, 2026. Here’s what I recommend:
Weeks Plan
1-8 Polar GenX Training Plan – Hike, skate ski, bike or ruck (athlete’s choice) for endurance. You don’t need to run. Winter is a good time to work on strength. If you run out barbell weight with your equipment, increase the prescribed reps or go to a gym.
9-15 SF60 Charlie
16-17 Bodyweight Flow – First 2 Weeks
You can add in additional endurance during SF60 Charlie and Bodyweight flow as 2-a-days, and/or on weekends, given your recovery and available training time.
This assumes you’re roll into Backcountry Hunting Build 1 on June 1 and use June-August as your train up for September hunting.
Questions?
ATHLETE:
Hi Rob, Thank you for your quick response. The recommended planning is not what I was expecting..so since I asked I just ordered Polar GenX. It will fit in my schedule rather nicely. I checked out a few gyms this morning and I’m not sure I am up for the noise level. I will hunt around for a bench and few more plates in the next week. Looking forward to getting started on a new program.
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Post-Surgery Comeback Plan: Rebuild, Then Train for Hunting
ATHLETE:
Hello Rob. I am 65 years old, and have fought a year long battle following a hip replacement. I ended up having five surgeries due to staff infection, and will have my final titanium hip replacement hopefully infection free in March. Also, I’ve had right knee replacement. I am just looking for direction in what type of program to do to get myself back in decent physical condition. I have no great aspirations, other than being able to live a normal life, including Golf 4 to 5 times a week. Part of my issue, is I have had to spend the last three months sitting in a La-Z-Boy without any exercise at all, while a temporary hip replacement, hopefully kills my staff infection from the inside out. I’ve also received daily injections. I am unable to run, but can bike, utilize an elliptical machine, and have access to all free weights and many weight machines. I live in the country, and can’t walk and ruck as much as needed. I also plan to continue my archery elk hunting yearly in Colorado, which is at a ranch that is not extremely difficult to hunt. I look forward to hearing from you.
ROB:
That’s a hell of a year you’ve had. Congrats on getting close to the end of it.
Training?
I’m assuming your talking about training post your March surgery? If so, start back with the 7-week Post Hip Surgery Recovery Plan.
This will get you to mid-May, and finishes strong.
Follow it up with the Backcounty Big Game Hunting Base Training Plan and follow it up with Backcountry Hunting Build 1 into your hunting season.
Post hunting, drop into the plans/order in the SF60 Series.
In all plans, you can replace any prescribed running with rucking or step ups/hiking.
Questions?
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Strength + Endurance Without Compromise: A Focused 17-Week Run-Up
ATHLETE:
I am traditionally an endurance athlete (running/cycling) with a low level of weight lifting. I want to be more consistent and add strength without compromising on endurance.
Goals:
– Drop some bodyweight. I want to be 185 without losing muscle (194 current; started monthly Inbody scans)
– Increase raw strength (1000 lbs club)
– Maintain endurance in the short term (34 minute 5-mile run, cycling endurance)
– Get faster over the longer term (30 minute 5 mile by end of the year)
– Build healthy, sustainable habits
I know you prefer the hinge lift and front squat, but here are my numbers:
Back squat: 290
Bench: 205
Deadlift: 335×3
Clean: 165×5
5 mile run: 34:31
Age: 34
Height: 5′ 11″
Weight: 194
Army infantry officer
I have 17 weeks in my current assignment where I have ample time and flexibility to design and execute my own fitness plans. I can train as much or as little as I want. I can train twice a day and do long bike rides. For the following two years, I will have less time to train (one to two hours a day) but will still be able to design my own training plan. I’ve purchased and used your ACFT improvement plan and military base plan in the past. Looking for some help choosing a sequence of plans to achieve my goals.
ROB:
Here’s What I recommend:
Weeks Plan
1-6 Max Effort Strength + 5 Mile Run Training Plan – Repeat weeks 4 and 5 in this plan to stretch it to 8 weeks
7-13 Valor – Assessment-based multi-modal base fitness plan for military athletes – strength, work capacity, endurance (run/ruck) and chassis integrity. Strength work is built around an assessment and progression for the MTI Barbell Complex.
14-17 TLU Strength + Power-Based Endurance Training Plan, Weeks 1-4 of both plans. Run as 2-a-days … TLU in the AM, Power Endurance in the PM.
No biking for weeks 1-13, unless you want to replace the ruck assessment and intervals in Valor with a 9-mile Bike Assessment and 3-mile intervals.
I get you back on the bike weeks 14-17 with the Power-Based Endurance Training Plan. The strength in TLU Strength is assessment-based, but not progressed like the first two plans … so you won’t be prevented from making your strength progressions by your time on the bike.
ME Strength + 5 Mile Run and Valor are both assessment-based plans, and very intense.
The Power-Based Endurance Training Plan is assessment-based, and assessment-progressed – it’s also intense. I’m assuming you already have a power meter on your bike and/or have pelaton or similar.
Questions?
ATHLETE:
Thanks for the quick reply.
Two questions:
1. For the first plan, you want me to stretch it to 8 weeks. Should that overlap with Valor, when I start in week 7?
2. Do you offer any discount if I purchase all four plans at the same time?
Thanks again. Looking forward to getting after it. I plan to start on Monday.
ROB:
1. Sorry – just do the 6 weeks as prescribed.
2. Sorry, no. You can purchase individual plans and have them forever, or subscribe to get access to all of our plans.
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Build Base Fitness Now, Then Shift to Ranger-Specific Prep
ATHLETE:
I’m a brand new LT just getting started with my unit and I feel like I’m at a plateau. I’m maxing the fitness test but I still feel like I’m just not getting anywhere. I also spoke with my commander and he’s on board with me going to Ranger this year. That’s gonna be a while from now, summer at the earliest, and I feel like I’m at a stand still with my training. I also aim to go to selection, but that won’t be for another year and a half at least. I’ve been looking at the Greek Hero Packet and the packet with Fortitude and Virtue and those plans. Not sure where to go from here. Do you have any recommendations for me?
ROB:
Virtue Series starting with Humility into your orders for Ranger School.
8 Weeks out, drop out of the Virtue Plans and into the Ranger School Training Plan.
The Virtue Plans are multi-modal, base fitness programming, and concurrently train strength, work capacity, endurance (run/ruck), and chassis integrity. Most include assessments and assessment-based progressions. These will push you.
Questions?
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Six Months to Fix Fireground Fitness: Build a Bigger Engine
ATHLETE:
I have heard good things about your training plans but am having trouble selecting the plan that would work best for me.
A bit of background:
I was recently in a big city fire department academy on the west coast where I failed out due to repetitive skills failures. I constantly felt like I was gassed out and couldn’t keep up with the endurance demands needed during fireground operations. I felt my strength failed me soon after my cardio did. I made it 15 weeks and established a good base level of fitness but couldn’t keep up.
I have at least 6 months before a next academy and want to use my time wisely.
I see that the Fire Academy Training Program is only seven weeks. What program do you recommend in the meantime to keep building from where I’m at post-academy?
Thank you for your time and consideration,
ROB:
Age/Weight/Height?
Any equipment limitations?
How long has it been since you left the Academy?
Are you training now? If so- what are you doing?
ATHLETE:
Age 23
Height: 5′ 10″
Weight: 200 pounds, approximately 20% body fat
No equipment limitations.
The academy ended 3 weeks ago and since then I have since slowed my training down, weightlifting 2x per week and running 3x per week. Looking to ramp things up again.
Thank you!
ROB:
There are 26 weeks in 6 months … here’s what I recommend.
Weeks Plan
1-7 Fire/Rescue On-Ramp Training Plan
8-14 Jaguar
15-19 Leopard – first 5 weeks of this 7 week plan
20-26 Fire Academy Training Plan – the 7 weeks directly before the Academy
Jaguar and Leopard are the first two plans in the Big Cat series of base fitness programming for firefighters.
If the timeline gets pushed, continue with the Big Cat Series plans until you start the Fire Academy plan 7 weeks out.
Also – at 5’10” my ideal bodyweight for you is 180 pounds. Cutting 20 pounds will help with push ups, pull ups, running, etc. Here are my nutritional guidelines. Cut sugar and bad carbs and you’ll shed weight.
Questions?
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Stacking an Ironman and a 50-Miler: One Build, Two Peaks
ATHLETE:
Hey I’ve been doing your programs on and off for about 3 years now! I am curious about what route to take for my upcoming events. I have Ironman Boulder 70.3 in June and then exactly 1 month from that race I will be running the silver rush 50 in Leadville. I am uncertain about how to program for both of these events because I want a sub 5 hour 70.3 and to finish the 50 miler in a respectable time. Thank you!
ROB:
You’ve got 21 weeks until the Boulder half Ironman and 25 weeks until the Leadvile 50. Here’s what I’d recommend:
Weeks Plan
1-20 Ironman Training Plan weeks 1-20 as prescribed
21. Skip ahead to Week 21 of the Ironman Plan – this is a taper into your Boulder event
22 Total Rest
23-24 Weeks 5 and 6 of the 50-Mile Ultra Training Plan
25 Week 10 (unload) of the 50 Mile Ultra Plan – you race that Saturday
Week 18 of the Ironman Training Plan includes a long triathlon on Saturday – actually a little longer than a half ironman:
2,700m Swim
120k Bike
27k Run
But because your stacking on the 50 miler in short order, this extra work will help prep you for the quick turn around. Weeks 19 is an unload and 20 is manageable.
Weeks 5 and 6 of the 50-Mile Ultra should be doable in terms of running volume for you, and skipping ahead to week 10 the week of your ultra should allow you to recover.
The one issue you’ll need to consider is the 8K vertical gain/loss during the Ultra. Given the volume you’re going to push I can’t recommend leg blasters and step ups … but what I would recommend is for your Ironman training runs, try to do at least one each week on trails with vertical gain/loss.
Good luck!
Questions?
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Climbing-First Base Fitness: Stay Strong Without Losing the Mountain Edge
ATHLETE:
I’ve been following Mountain Athlete for a long time, leveraging your plans and I’m reaching out for a recommendation on a base fitness plan. I’m 52 and consider myself a mountain athlete and climbing (trad/ice/sport) has been my primary activity for the last 25+ years, I’ve run marathons/ultra’s in the past, and I hike and backpack frequently now with my kids. Due to work and family obligations I’m primarily a gym climber at this point, 2-3 days a week, and maintaining some level of climbing fitness is important to me.
I’ve been loosely cycling through the Mountain Base Helen plan and tend to focus on the strength portions of the workout. At this point in my life I see maintaining or building strength, given how quickly I lose it, to be a higher priority than work capacity or endurance. I also have your alpine rock climbing plan, but I haven’t looked at it for years at this point since I’m no longer alpine climbing. I have a decent home gym with a set of plates and dumbbells, hangboard, etc, and access to a full gym at the climbing gym I go to.
Given all of this, what base fitness plan(s) would you recommend?
Thanks!
ROB:
How are your joints? Arthritis? Knees good?
Any Spring Break climbing trips planned?
Bodyweight?
ATHLETE:
My joints are great, no arthritis or pain at all, and the only issues my body has is the occasional lower back pain, which I mitigate by keeping my chassis strong and stretching. I’m 5′ 10″ and weigh 180 lbs. No climbing trips planned yet, but I suspect a sport climbing trip the Red River Gorge will happen in April as things warm up here.
ROB:
Options:
1) Plans/Order in the SF50 Series. 45 minute sessions, multi-modal and concurrently train work capacity, endurance (athlete’s choice), strength and chassis integrity (core). Similar to Helen, but shorter sessions, and no structured climb training.
2) Polar GenX – interesting programming. 8 weeks total, and 2-a-days with max effort strength (one lift per day), 30-minute gym sessions, and aerobic base endurance (mode is the athlete’s choice). 3 days on, 1 day off.
3) Artemis – second plan in the Greek Heroine series of base fitness programming for multi-sport mountain athletes.
For the SF50 and Polar GenX plans I recommend you go to the bouldering gym and do the Bouldering V-Sum, 2x/week. The V-Sum is an incredible training tool and will push both your climbing fitness and technique, and add intensity/focus to your climbing sessions.
Questions?
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Prepping for USMC Boot Camp After Injury: On-Ramp and Lean Down
ATHLETE:
Hi, I am wanting to train to go into the USMC. I was at OCS and ended up with a hip injury, which I have been cleared from. I am looking to be more prepared this time around, and I am going the enlisted route. I currently run 2 days a week, ruck once a week and weights 2-3 days a week. I am 5’1” , 147lbs.
ROB:
Do you have a timeline yet? A date you’re scheduled for boot camp?
An equipment limitations?
ATHLETE:
I do not have an exact time line or scheduled date yet. It’s estimated that I may leave in March for boot camp.
ROB:
Got it.
I’d recommend the Military On-Ramp Training Plan.
Multi-modal plan that concurrently trains strength, work capacity, chassis integrity and endurance (run/ruck).
It’s a 7 week plan and you have 7 weeks until mid March. It should line up about perfect for you.
At 5’1″, my ideal bodyweight for you is 125 pounds. Cutting 20 pounds will help everything – push ups, pull ups, running, rucking, etc. You can’t outwork a shitty diet. Cut sugar and bad carbs and you’ll shed fat. Here are our nutritional guidelines.
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We Already Built the App
ATHLETE:
Hi! I just purchased the “Out of Shape Active Duty Navy PRT Training Packet”, since I need to get in shape and I’ve been out on limdu.
I’ve been using the Hevy App to track my exercises and such, and just wanted to ask if there’s any way for you guys to create routines for the Hevy app?
While looking for a workout schedule, I found this website: “https://app.proximafitness.com/workout“
I saw “AI” so I ‘noped’ outta there, but it grants access to the app via an API key, which lets you import routines from their website to your Hevy session.
It’s kinda a pain in the ass to type in every single workout, and that would really be the only thing holding me back from a subscription. If you guys were able to setup routines/workouts via mobile apps, (for me specifically Hevy) then that would be a MASSIVE QoL shift that would encourage me to definitely return to MTI in the future.
Just some food for thought. Thank you guys!
ROB:
We have our own App and have for several years.
Click HERE.
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No Date Yet: Cycle PFT Plans With Base Fitness In Between
ATHLETE:
I am preparing for the USMS PFT but do not have a set date yet. It is safe to assume that is well in excess of 6 weeks. For the time being, I’ve been running with my garmin coach. Is there a recommended plan for my needs since the one available is only 6 weeks? https://mtntactical.com/shop/usms-pft-training-plan/
ROB:
You can repeat the plan, just not back to back.
I’d recommend doing the USMC PFT plan now, then dropping into the Greek Hero Series or the Military Operator Sessions until you’re 6 weeks out from your assessment, then repeating the PFT Plan into your assessment.
Questions?
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Relative Strength Problem: Get Structured Progression and Drop Weight
ATHLETE:
I am on active duty. Been using MTN Tactical plans off and on for a few years. I am currently at a school house for 4 months with a lot of time to train. I am also coming off 3months of baby leave with sporadic training.
Something I have had trouble with for a long time is upper body relative strength. I’m not really interested in chasing maxes, more just being capable. I am currently 6’5” 240lbs relatively lean, around 21/22% bodyfat. Before baby leave I was 225-230lbs. I have only once ever been able to get 225 up for 1 rep. I also struggle with doing more than 8 strict pull-ups on a good day.
I am not doing a plan right now but have been running one of your old kettlebell programs and trying to hit 100 pushups a day while running around 10mi a week.
I’m considering running the Big Three+2mi in addition to daily PT at the schoolhouse. I am also looking at another plan from another company that I have used previously.
ROB:
Little unclear what you’re asking … but the Max Effort Strength + 2 Mile Run Plan includes strength assessments and progressions for the Back Squat, Dead/Hinge Lift, Bench Press and Max Rep Pull Ups. It’s a great plan that will add structure and progression to both your strength and endurance training.
Only issue here is how much of an impact your unit PT will have. If you’re not making the progressions in the plan, you’ll need to add in rest days.
At 6’5″, my ideal bodyweight for you is 215 pounds. Losing 15 pounds will certainly help with pull ups, and increase relative strength (strength per bodyweight) – it will also help you run faster.
You can’t outwork a shitty diet. Here are our nutrition recommendations. Cut sugar and bad carbs and you’ll shed bodyfat.
Questions?
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Coming Off a Run Plan: Roll Into Base Fitness, Don’t Stop Training
ATHLETE:
Hi there! I’m nearing completion of the max effort strength + 6 mile run training plan and I loved it!
I report to green platoon in June and was considering doing another full on training program before beginning the green platoon program you have.
How long do you recommend I rest before I transition to another training program? Looking for the sweet spot so I don’t over train but also don’t lose progress. Is repeating the same program a good idea if my goals still remain the same? Thanks in advance!
ROB:
Shift to base fitness programming via either the Greek Hero plans. This programming concurrently trains strength, work capacity, chassis integrity, endurance (run, ruck) and tactical agility.
You’ve got 21 weeks until June, here’s what I recommend:
Weeks Plan
1-7 Hector
8-14 Achilles
9-21 Ulysses
Another option is to follow the Military Operator Sessions – same programming, but 4 or 5 week cycles.
Rest between cycles? None – the final week in the plan you just completed and these plans is an unload/taper.
Questions?
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Stop Doubling Plans: One Program, Strict Diet, Big Weight Loss
ATHLETE:
I am an Army Reservist. Currently 5’11 3/4 (on a bad day 6’0). I weigh 237 LBS. I am athletic and according to the Army single sight tape test, 17% body fat. My full time gig, I am a State Trooper. I am concurrently working on the AFT training program and the 2 mi. Improvement program. I have a few questions.
I am working on dropping weight and read on a recent QA where it was suggested that the Athlete who was preparing for ALC uses a steep incline on a treadmill.
I was wondering, should I do the same to drop down to about 185#-190#? (I have tightened up my diet and removed sugars and processed carbs.)
Should I change anything on the programs?
Should I focus on the AFT training program only? (Will my run improve as I lower body weight?)
Thank you MTI team!
ROB:
One plan at a time. The Army Fitness Test Plan (AFT) includes training for the 2-mile. Don’t double up.
Your question suggests using extra cardio to drop weight. But 95% of fat is diet related. Adding extra cardio won’t hurt, but the impact will be small. Changing your diet will cut fat.
If you are serious about cutting weight, get even more strict with the diet. No bad carbs at all (bread, chips, potatoes, tortillas), eat as much meat as you can, and more than you want. No fruit. No sugar – even in condiments like ketchup, etc. No milk. Only diet soda, coffee/tea and water to drink. No alcohol. Drinking not only adds carbs, but lowers discipline and pretty soon two beers leads to binging on ice cream. No cheat days.
Don’t restrict calories – i.e. you should never be hungry – but do restrict what you can eat. Chicken thighs are a great snack. Bake a sheet at a time and whenever you are hungry or have cravings 1 or 2 chicken thighs with sugar free BBQ sauce will help. Artificial sweeteners aren’t the best for you, but they are better than real sugar.
Losing 50# will make a huge difference in your life.
Married? She’s not going to like the diet … not only because it might impact what she’ll cook for you, but she’ll think you’re judging her weight also. She may or may not support you … I will say that having sweets in the fridge/house doesn’t help.
Be strict and patient.
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Hybrid Athlete With Time Limits: Base Fitness Built for Tactical Readiness
ATHLETE:
Hey Rob, I’ve recently been trying out training programs and used one of your old programs a long time ago (7 years ago) while I was training coming into the military. Flash forward to these past two-three years, I was hitting Nick Bare’s hybrid athlete programs pretty hard in preparation for my current role in SOF. I love the hybrid programs and how I was able to really fine tune the running, but now I’m struggling with time constraints and the fact that BPN hasn’t hit any sort of tactical readiness. What do you recommend for a guy like me looking to improve strength, HITT training, & endurance, and/or that tactical readiness for my job all within 60-90 minutes. Appreciate you.
ROB:
MTI’s Base Fitness programming for military athletes is multi-modal and concurrently trains strength, work capacity, chassis integrity (functional core), endurance (run/ruck) and tactical agility. These are designed as date-to-day programming for military athletes and address 90% of your mission-direct fitness demands. Gym sessions (strength, work cap, chassis integrity, agility) are 60 minutes long. Some endurance sessions can extend to 90 minutes, but most are 60 minute sessions. This is what I’d recommend for you.
Two options – both deploy the same programming:
1) Plans/Order in the Greek Hero Series beginning with Hector.
2) Follow the Military Operator Sessions.
The Greek Hero Plans are 7-week cycles. The Military Operator Sessions run on a monthly calendar and are 4 or 5 months long depending on the month.
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After Hypertrophy: Choose Strength — But Don’t Sacrifice Endurance
ATHLETE:
Next week I’ll finish the hypertrophy program. Which mountain tactical would you recommend for maximal strength or deload?
ROB:
For Max Strength something from the Hypertrophy Plan for Skinny Guys I’d recommend the MTI Relative Strength Assessment Training Plan.
But, doing these plans back to back will cost you work capacity and endurance. Better would be Fortitude – a balanced plan which trains strength, work capacity, chassis integrity and military endurance – run/ruck.
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Back Issues but Still Operational: Train Base Fitness With Smart Progression
ATHLETE:
I’ve been a customer so long that my body is starting to not feel so invincible as it once did. Namely my back. I’ve got some disc bulging and compression due to military wear and tear. It’s usually fine, but I can throw it out if I’m not careful. Something as simple as picking up a sock can put me on the ground.
But I still want to be strong and fit. Got any program recs?
ROB:
Current age, weight and height?
What training are you doing now?
Still operational?
ATHLETE:
I’m 31. 6’1″ 200. I’m still in the Army and I do normal Army PT…carefully.
ROB:
MTI’s Base Fitness programming for military athletes concurrently trains strength, work capacity, chassis integrity (functional core), endurance (run/ruck) and tactical agility.
Two options – both the same programming:
1) Plans/Order in the Greek Hero Series beginning with Hector.
2) Follow the Military Operator Sessions.
The Greek Hero Plans are 7-week cycles. The Military Operator Sessions run on a monthly calendar and are 4 or 5 months long depending on the month.
Questions?