Have a training question? Email MTI Founder, Rob Shaul, direct – rob@mtntactical.com
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15 Weeks to RASP. Programming?
ATHLETE:
I was hoping to get your opinion on which courses would be right for me. I leave in roughly 15 weeks and heard you have around 15 weeks till going to rasp. That being said, I was looking for a program that would prepare me for basic and rasp. I’m looking for 2 sessions a day. Helping with bodyweight strength, running, rucking, and some lifting.
ROB:
With 15 weeks, here’s what I’d recommend:
Weeks Plan
1-7 Fortitude
8-15 75th Ranger Regiment RASP 1&2
Fortitude is a military base fitness, multi-modal plan (strength – freeweight, work capacity, chassis integrity, endurance run/ruck). Not a two-a-day plan, but it will prepare you for the volume and intensity of the RASP Plan. Complete the RASP plan the 8 weeks directly before basic.
You’ll lose fitness at basic, but completing the RASP Plan prior will help prepare you mentally and physically for what’s coming and give you a leg up heading into selection.
Questions?
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Wildland Fire Needs Grip Strength Added to Base Fitness
ATHLETE:
Good morning. Happy new year. I am a wildland firefighter with the US Forest Service with over 20 years of service. I enjoy your articles and appreciate our profession’s inclusion in your programming.
I have worked on engines, rappel crews and hand crews. Looking at your chart I would suggest adding “grip strength” to the list of needs for wildland firefighters. We spend all day gripping tools while digging, gripping chainsaws while cutting, carrying 5 gallon “Jerry cans” pulling hoses and more. Sore hands and forearms are common early season.
Thanks again for what you do. We appreciate it.
ROB:
You’re right. Will do.
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Build Upper Body Relative Strength (Tall, Heavy Tactical Athlete)
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?
ATHLETE:
I know there are no shortcuts to hard work and a good diet. I have just consistently struggled with upper body strength exercises and just wonder if there is more to it than just not doing enough.
ROB
I’ve found that male athletes with running/endurance and/or soccer backgrounds struggle with upper body strength as adults. I’m not sure if this describes you?
Another thing working against you is your height and long arms.
You could train upper body hypertrophy for a cycle – then follow it up with upper body strength to see if that makes a difference. In that case, do Ultimate Meathead now, then follow it up with the Max Effort Strength + 2-Mile Run Plan.
No guarantees of course, but if you’ve never done bodybuilding volume (hypertrophy), Ultimate Meathead will be a trip! This plan trains upper body hypertrophy and lower body strength – so mass for the upper, strength for the lower.
ATHLETE:
Thanks for the quick response.
I never played sports except intramural in college. I was around 195 my first semester of college but then haven’t been below 205 since I graduated. I went straight into the Infantry after graduating college and basically was doing calisthenics and running only. Immediately after OSUT went to RASP and got dropped week 7 for failing the PT test by three pushups (upper body waddya know). I didn’t have any issues with the other events it’s been a while but if my memory serves me right, Maxed plank, 36:30 5mi, 8 chin ups.
After that I was around 210/215 and went to a Mech infantry unit where I got up to around 225. I then got married and transitioned to a LE job in the Army that is more of a desk job with spurts of activity. My wife and I just had our first kid in September and after my three months of baby leave I weighed in at 242.
Goal is to get my cardio/run shape back but I want to deal with the lacking upper body strength.
Thanks.
ROB:
Copy. Ultimate Meathead first.
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Coast Guard DSF/TO Screener Guidance
ATHLETE:
I am currently in the Coast Guard. I am planning on attending the DSF / TO screener this year. I have a few buddies that attended last year’s screener and got selected and they highly recommended your program to prepare. They said they had to use the USMC RECON 8 week program to prepare just because the USCG TO plan didn’t exist yet. I was just wondering how you got your data to create this plan? It seems like this plan was just created and I am just trying to figure out which one would best prepare me for this year’s screener. Being that your website says that these plans are “Sport Specific” I just want to know if I’m safe going with the USCG TO program or going with the USMC RECON program being that my buddies that went and got selected from last years screener used the RECON plan and it seemed to have worked. Any info would be greatly appreciated. Thank you for your time.
ROB:
If you’re asking if we have any insiders telling us details about the screener the answer is no. For all of the selection plans we design – including the USMC Basic RECON Course Plan, we learn all we can from official sources, and unofficial ones (Reddit, etc.), then ask our community – including guys who are going or have gone to selection. We combine what we learn with the nearly 20 years of selection programming we’ve done to design the plan, then update/iterate it when events change and/or we receive feedback.
I will say we’ve never received feedback from guys who’ve used MTI programming for a selection, didn’t get selected, and blamed us. As you know, candidates can make it through selection physically and still not get selected.
For you? I’d recommend the USCG Tactical Operator Screener Training Plan. It shares the water confidence, treading, swimming, rucking and mini events from the USMC Basic RECON Course and other water-based selection plans we’ve built, and also event-specific training for the gate PFT.
However, you’re responsible for your preparation and if you go with the RECON plan, that’s fine too and you know it works.
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Smoke Diver Training Year: How to Build Toward Selection + Class
ATHLETE:
I am writing to request guidance on the best training progression for my upcoming goals. I recently purchased your “Smoke Diver Training Plan” to prepare for the Florida Smoke Divers program.
I am scheduled for selection in August 2026, and the class itself will be held during the second week of January 2027. Since the plan I purchased is a 7-week program, I have a few questions regarding my preparation:
– Given the timeline for my selection in August, do you recommend that I prolong the current 7-week plan or integrate other programs leading up to that date?
– What training plan would you recommend I follow during the window between selection in August and the start of the class in January?
I want to ensure I am physically prepared for the specific demands of this program and would appreciate any professional recommendations you can provide.
Thank you for your time and assistance.
ROB:
What do you know about the selection? Duration? Gate PFT? Largest cause of attrition? Any known fitness events?
ATHLETE:
Thank you for the follow-up. Here are the details regarding the Florida Smoke Divers selection process:
Day 1: PT Test
Selection is based on the top 40 scores moving on to the second day.
– Push-ups: AMRAP in 2 minutes (rest in up position only; elbows must break 90 degrees).
– Sit-ups: AMRAP in 2 minutes (fingers interlaced behind head; elbows to knees).
– 1.5 Mile Run: As fast as possible. Recommended to be at least 11:15 mins.
Scores are calculated based on total reps plus points for the fastest run times.
Day 2: Obstacle Course
The top 30 scores from this day are granted entrance to the class. Candidates perform the course in full PPE and on air until they run out of air. If the course is finished, the candidate restarts until the air supply is depleted. Recommended at least 3 rounds.
The course includes:
– Wood Chop
– Hose Drag
– Pull-ups
– Stair Climb
– Hose Hoist
– Stair Climb (down)
– Ladder Raise
Regarding your questions about the selection, the program is modeled after European smoke diver programs from Sweden and Denmark. It is a highly intensive 30-hour course condensed into a single week to ensure maximum participation and stress in a short timeframe.
The selection focuses on identifying elite firefighters with exceptional stamina and experience. The primary objective is to prepare personnel for interior firefighting under heavy smoke conditions, which are the most demanding aspects of the job.
From what I’ve been told, the largest cause of attrition in the class is due to mental stress. I’ve been told that if you make it into the class you’re probably fit enough to finish it just depends on your ability to be mentally strong enough to keep going. As far as attrition from the selection process, I have been told from people that have taken it that they cramped while doing the sit ups just after the run and it hindered their ability to perform. Also I’ve been told being able to do pull ups in full gear while “on air” (wearing and using an scba) is a major stand out as most can’t complete many.
The duration of the class is 6 days.
The Florida Smoke Diver program is designed to be both physically and mentally demanding, specifically targeting elite firefighters. The training emphasizes reaching the “dark moment of the soul” to identify and overcome the urge to quit when reaching perceived limits.
The goal is to build physical and mental callouses so that, in life-or-death situations, participants have the strength to silence the voice telling them to stop. Essentially, the program focuses on extreme mental toughness and physical resilience under stress.
Given these demands and the focus on mental and physical endurance, how would you recommend I structure my training leading up to the August selection and the January class?
ROB:
So for selection Day 1, it’s just the PFT? Or do they haze and work you for the rest of the day, then sleep deprive you that night?
ATHLETE:
As far as I understand the selection is just the PFT on day one. Day two runs the same way just the test then your done. It will be August in Ocala, Florida so I’m sure the heat will play a factor. Some people commute back and fourth for the selection days, I’ll ask around but that is my understanding.
ROB:
You’ve got 27 weeks until August. Here’s what I recommend:
Weeks Plan
1-7 Smoke Diver Training Plan – As Prescribed – doing this plan now will raise your fitness bar
8 Total Rest
9-15 Urban Fire Sessions or Jaguar
16-20 Urban Fire Sessions or Leopard
21-27 Smoke Diver Training Plan with some changes …. Do this the 7 weeks directly before your August events.
Smoke Diver changes before the August Event …
1) Replace the prescribed Wednesday Session with Monday … so do Monday twice – Mondays and Wednesday.
2) Skip the Saturday Mini Event
3) If possible, replace the Devil Dog Circuit with the actual (or as close as you can) event from selection. Whichever you do – if possible, do the events on air. Fitness is only part of your performance on this event, pacing is important too and this takes practice.
The Smoke Diver Plan’s PFT matches what you’ll face in August.
Post August drop into the Urban Fire Sessions until you’re 7 weeks out from Smoke Diver, then repeat the Smoke Diver plan as prescribed.
Questions?
– Rob
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Retiring Navy, BJJ, and Being Out of Shape: Rebuild Base First
ATHLETE:
Good Afternoon from Florida.
I am a 54 year old male. 5’8” 205 and will finally retire after a 35 year Navy career (been trying to retire for a few years now).
I’m wicked out of shape as you can tell from my height and weight. I finished BODY WEIGHT BEGINNER prior to the holidays without watching my diet and haven’t trained in a few weeks.
I will be training BJJ 2-4 times a week and am now looking for a plan to help get re-conditioned.
I was looking at repeating Bodyweight beginner, SF45+ monthly programming, or POLAR GEN X to get my base down. I have the time for 2 a day training but with the BJJ didn’t want to over do it. Looking forward to any recommendation you might make.
Thanks for what you do! I’ve been a member for years.
ROB:
Polar GenX to start. Strength plus aerobic base training, 2-a-days to keep you busy in retirement and is doable with BJJ.
At 54 you can’t outwork a shitty diet. Here are our nutrition recommendations. Cut sugar and bad carbs and you’ll shed fat. I’m 57 and am 90% carnivore now – and am able to keep fat down that way, but I get punished if I cheat even a little.
Also – get your blood checked for testosterone levels if you haven’t already. TRT is pretty awesome if you’re low.
Post Polar GenX, SF45+ Sessions. 45 minute, sessions, and multi-modal to bring in work capacity and chassis integrity.
Questions?
ATHLETE:
You’re such a freakin’ ace Rob! Thanks for the reply! Should I count the bjj days as my cardio for polar x? or just additional?
thanks again brother!
ROB:
Depends on how good you are at BJJ. If you’re good, you’re not working that hard tea-bagging white belts. If you suck, you’re working hard not to get tea-bagged! (that would be me …).
Overall, you don’t want fitness training to negatively impact your BJJ training … the strength work won’t, and the endurance shouldn’t, but it might. So at first, count BJJ toward the endurance and then add in the endurance work if you’re BJJ isn’t being affected.
ATHLETE:
Aces…. thanks Rob!
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Stacking Training Plans: Heliski + Pushup Improvement
ATHLETE:
Hi Rob, I’m set to complete Johnny tomorrow. Great program—I picked up 10-30 pounds in all of my big lifts!
I’m starting the heliski prep this week. Is this something that could be combined with the pushup improvement plan?
After the heli trip. I plan to pick up Waylon.
Does that make sense? I’m open to any feedback/ guidance.
ROB:
Hell yeah on Johnny! Awesome programming.
Heliski Training Plan and Pushup Improvement? Kinda …. the Heliski plan does include upper body pressing work, but you could run the Grease the Groove Push Up / Pull Up Plan along side it … we’ve have good luck with that. You can just do the push ups in the plan if you want.
Waylon? Possibly …. do you have any hiking/climbing trips planned in June? If not – yes on Waylon to build up your multi-sport mountain athlete base fitness.
The Heliski Plan is no joke! Hope you get great snow for your trip!
Questions?
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Fan Dance Redemption: You Need a Coach-Like Plan and Weight Loss
ATHLETE:
Hi Rob…I’m a 58 y/o male 71″ tall and 240lbs. I’m running Fan Dance in early September. I have everything you can imagine in a home gym including a Matrix Stair Mill. I ran Fan Dance a year ago and was not allowed to finish at the halfway due to time. As an above average athlete my entire life including finishing an Ironman at 50 in just over 12 hrs I was devasted how out of shape I was for a mountain ruck march. I live in flat Toronto but born in Wales. My weight needs to drop significantly and my legs must build more strength and stamina among other things. Last race I was 255 lbs plus pack, so nearly 300lbs. My goal is <200lbs and mountain strong. My wife is not happy and asks but why…my only response is I haven’t failed till I quit!
Anyways, is there a custom plan/training I can buy as I have 7 months to train vs your 7 week program for fit military people?
Cheers!
ROB:
What training are you doing now? How are your joints – hips/knees?
ATHLETE:
Hey…I am doing min 10,000 steps at 125-130 HR at 8% incline and 2.8-3 speed spread over 2 workouts on treadmill. Freezing here in Toronto. I do 20 mins on stair mill at 80 steps per minute pace after 2nd treadmill workout. Plan is to increase daily a little more every day.
Joints/hips/knees awesome. But knees have always been a sore point thus I’ve been taking it slow.
I do 5 days in gym mainly bench, squat, dead lift, shoulder press and bent over rows. Each workout I add accessory lifts. I have lat pull down, leg extension, leg press etc machines. I’m Trying to lift heavy 5×5 bench press one workout in the week then volume on the next workout for example. I’m trying to build step ups, lunges and planks. Always avoided in my past, so I’m weak there.
I’m the guy that needs to know I’m doing the right thing (not wasting my effort) and feel accountable to a mento/coach. Wake up do that day’s program and repeat. Never look past the day or worry about the week or month. That’s how I went from couch to Ironman. Hired a pro Ironman coach and never missed a workout in 10 months. Literally.
I gave Garmin HR chest strap and Fenix watch. I have boxing equipment, sled, Peleton treadmill & bike, as well as assault bike and stair mill (I mentioned)
All sounds great but I’m only in my 3rd week. Feel great but I’m concerned I have so much time I screw it up anyways. LOL
I will add I am naturally strong. I started back on weights 3 weeks ago after 9 months of nothing and I could bench 225 for 5. Legs are strong but so weak climbing. Meaning the lactate builds nearly immediately.
ROB:
You’ve got 33 weeks until Sept 11. Here’s what I recommend:
Weeks Plan
1-6 Bodyweight Beginner – Don’t be fooled by “bodyweight” – this is an assessment-based, 6 day/week plan.
7-14 Polar GenX – Max Effort Strength and Aerobic Base. – Hike or step ups for the endurance
15-22 SF55 Charlie – Multi-modal Plan with a slight endurance emphasis – run/hike for the endurance in the plan and push the time to 90 minutes. Repeat week 6 to stretch this 7 week plan to 8 weeks.
23-26 Mountaineering and Hiking Prep
27-33 Fan Dance Training Plan – 7 weeks directly before the event
You’re too heavy, especially for 58. At 71″ I’d like you at around 180 pounds. Losing 60 pounds will make a huge difference and make everything better – joint impact, low back fitness, uphill movement, endurance, bodyweight, etc. You can’t outwork a shitty diet. Here are our nutritional guidelines. Cut sugar and bad carbs and you should shed fat and start cutting mass. No caloric restriction, but if you are hungry, eat meat (protein) – chicken, steak, hamburger. Don’t drink calories. Artificial sweetenters aren’t the best for you, but they are better than sugar.
I’m 57 and am 90% carnivore. My metabolism has slowed so much if I look at a cookie I gain fat!
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Half Ironman + Tactical Fitness
ATHLETE:
Looking for some advice on planning part of my training year. I feel I’m a bit of a smorgasbord when it comes to training. My full time job is a paramedic in support of a SWAT team. I’m also a Reserve Medic in the Army. So I’ve always maintained some decent ruck and running fitness as well as focused on a good strength base.
Recently I’ve been interested in doing a Half Ironman targeting early July 2026. Im looking at how to structure my training over the next 23ish weeks to complete the half Ironman and maintain my level of strength.
Currently I life 3x per week focusing on the Big 3 + some accessories and run zone 2 (conversationally) 3 times a week. Plus using the Chassis Integrity Plan. My rough one max for lifts are 300 Bench, 430 Trap Bar Deadlift, 350 Back Squat, and BW + 90 pull-up. (I haven’t tested maxes since early October post half marathon and have used a trailing max. My half marathon time was 1:37. I cycle recreationally in the summer (usually a couple 120-150km rides a year) and although haven’t swam much in the past couple years did swim competitively in high school.
I’m 34 years old 220 Pounds, 6 feet. Another challenge for me is that I work a rotating shift schedule (12 hour shifts of days and nights with a general pattern of 4 on 5 off 5 on 4 off, always ending on nights 2/3)
Appreciate any insight into the training and how to match MTN Tactical plans.
ROB:
It’s a little unclear what you’re asking for, but I don’t have a plan that trains for both a Half Ironman and Tactical Fitness concurrently. I do have a Half Ironman Training Plan, and it’s designed to do your best possible on that event. It does include some strength training, but appropriately, mostly your running, biking and swimming.
You’re numbers are interesting. At 6′, 220 pounds you’re too heavy in my book. My Ideal Bodyweight for you as a tactical athlete is 190 pounds. At 190 pounds, your strength numbers are good, but not so much at 220.
However, a 1:37 half marathon is no joke at 220 pounds, so you’ve got a natural endurance base, obviously, plus your long bike ride. I can’t imagine how fast you’d be at 190 lbs!
GIven all that, here’s what I’d recommend if you want to do your best on the Half Marathon.
First – Fix your diet. Either you’re packing bodyfat or you’re built like a fire hydrant! But regardless – cutting 30 pounds will help everything, relative strength, joint impact, run/bike/swim performance. Here are my nutrition recommendations. Cut sugar and bad carbs and you’ll cut fat.
Programming:
Weeks Plan
1-7 Humility
8-12 Beretta (First 5 Weeks)
13-23 Half Ironman Training Plan – 11 weeks into your race.
Humility comes from our military side, and Beretta from our SWAT programming side.
Another option, if you’re confident doing your own endurance programming, you can replace the Half Ironman Training Plan with Polar GenX. These are two-a-day sessions, short 30 minute gym (mostly max effort strength) and athlete’s choice endurance.
Training Time? There might be a Half Ironman Training on 30 minutes per day plan out there somewhere, but I didn’t write it. I’ve learned the hard way you need to train long to go long.
Either direction above will include a lot of training time and there’s no easy answer for you. Even on 12 hour days, you’ll need to train. I always recommend training before work.
One thing to consider over 1RM strength is relative strength. Your strength numbers can drop a little and your relative strength (strength per bodyweight) still increases if you drop weight. Here is our Relative Strength Assessment – which is my answer to the “Am I Strong Enough?” question.
Questions?
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Tactical Games Programming
ATHLETE:
I’m looking for training programs to prepare myself and my husband for competition in the Tactical Games. I’ve scoured your website and really like what I see but I’m trying to figure out which plan is best for us.
Obviously, we would like to use the Tactical Shooting Competition Training Plan. However, is this plan included in the “Athlete Subscription” or only as an individual plan? According to your athlete subscription breakdown, it’s not included in any of the “Training Plan Tree’s”.
Would just appreciate some clarification so we purchase the correct programming for our training needs.
Thanks much and looking forward to training!
ROB:
You can purchase the Tactical Shooting Competition Training Plan individually.
This plan is designed to be completed directly before the season or event.
I can help with programming if you have longer to train, and also if you’ll send my your ages, weight, height, what training you’re doing now, and your equipment availability.
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Subscription Simplification: Daily Plans Are Still There, Just Bundled
ATHLETE:
Just wondering if y’all got rid of your daily training subscriptions, the $15/ month one. Thanks.
ROB:
Yes Gil. With all the individual plans and Athlete’s Subscription it was out of hand and we needed to simplify.
We still have 8 or so different daily sessions, but you need an Athlete’s Subscription to access them.
(2) Daily Programming Streams
Also included with Athlete’s Subscription is access to our eight, ongoing daily programming streams. Each stream trains Base Fitness for the specific athlete type, and includes 4-5 Training Sessions per week. The cycles follow a monthly calendar – each cycle is 4-5 weeks long depending on the month. Click the links below for more information and detail for each stream.
- Military Operator Sessions: The daily Operator Sessions are our day-to-day training answer for military special forces personnel, high-achieving regular soldiers, and others aspiring to this level of tactical fitness.
- LE SWAT/SRT Sessions: Designed for full and part-time SWAT/SRT at the local, state, and federal level or those in Law Enforcement who need a fitness solution for physical high performance.
- LE Patrol Detective: For frontline LEOs, targeted fitness to ensure the highest performance and durability for a long career.
- Urban Fire/Rescue Sessions: Built to the task of preparation for the highest demands of the Fire Service, or those seeking a solution to prepare for a career in fire.
- MTI GPP Sessions: The MTI GPP (General Physical Preparedness) sessions are designed for non-tactical athletes who want to pursue a high degree of performance-driven fitness.
- Busy Dad Sessions: 30-45 minute sessions for those with a general fitness requirement, in a time-constrained format.
- Wildland Fire Sessions: Periodized programming based on wildland season start and end dates for a year round fitness solution
- 45+ Sessions: Fitness training for older (45-55), high-mileage, high-impact athletes for performance and long-term durability
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Bodyweight Plan Progression Order
ATHLETE:
Can you tell me the order i should perform your bodyweight exercise plans?
ROB:
You can work in Bodyweight Flow anytime after Bodyweight Beginner.
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Barbell Complex Mobility Fix: Rack It If You Need To
ATHLETE:
Just purchased your Busy Dad Full equipment program. Very excited to give it a try. My home gym has about 95% of the required equipment. The barbell complex just gave me fits. I lack wrist and shoulder mobility to 1) go from front squat rack position directly into over head press (pinkie and ring slide off the bar when on my chest) and 2) go from over head press to back squat. Is racking the bar between those movements counter productive? Should I keep the weight super light until I build up the mobility? Or should I substitute a different exercise(s)?
I have read some of your studies on the complex so know it is a tried and true exercise, but want to make sure I am getting the most out of my limited time in the gym.
Thanks for the guidance!
ROB:
You can rack the barbell as needed to get your grip right. Not a big deal … just don’t milk it to rest!!
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Tactical BJJ Programming: Follow the Sessions in Order
ATHLETE:
I am a current full-time LEO and a part of my department SWAT Team. I also train BJJ and have been looking for a program that fits my needs. My biggest focus is always strength first (heavy squats/ heavy TBDL/ heavy bench) with endurance and cardio as a second priority. I saw the Tactical BJJ John Wick program and it seems to fit best what I need, but I am confused on how to choose what sessions to do when I train BJJ 1-2 days a week with an MMA training day here and there as well, so I train martial arts a total of 1-3 days per week depending on my schedule and work load.
I typically train Tuesdays and Thursdays for BJJ, but it can change. Looking at the the sample workout for the John Wick program, what workouts should I prioritize?
ROB:
Don’t prioritize John Wick training sessions or skip around. Follow the John Wick training sessions in order whenever you train fitness. The programming is progressive and multi-modal and skipping around will leave holes in fitness and negates the purpose of doing MTI programming.
Understand that John Wick will likely make you train stuff you wouldn’t naturally do or don’t like – shuttle sprint repeats for example (work capacity). This is on purpose. When we program for ourselves we either do what we’ve always done or do what we’re good at – which is usually the same stuff. John Wick has some BJJ-specific programming, but it’s intermixed with mission-direct programming for your job as a tactical athlete – which includes work capacity.
Working in with BJJ/MMA? Options …
– You can do a 2-a-day, both the MTI Training Session and your BJJ/MMA the same day. This depends on our BJJ level. The higher the belt, the more technical BJJ is for you and the less fitness demand. Black belts simply don’t have to work as hard as white belts. However, you don’t want MTI training to negatively impact your BJJ time because of fatigue or soreness. So …. if you can’t do both the same day because of fatigue, fitness, or training time, do your scheduled BJJ, and push the MTI training session to the right on the calendar (don’t skip it, just do it the next time you fitness train). – see below.
– Alternate John Wick Sessions with BJJ …and try to take at least one full days’ rest per week. So if you have BJJ on Tues and Thurs …. this could be your schedule:
Mon – John Wick Session 1
Tue – BJJ
Wed – John Wick Session 2
Thu – BJJ
Fri – John Wick Session 3
Sat – John Wick Session 4
Sun – Total Rest
Questions?
ATHLETE:
Awesome, thanks for the info!
So then according to that schedule you sent, would I just continue session 5 on Monday and session one Wednesday and so on?
ROB:
I don’t understand your question. Follow the sessions in order …. I think there are 35 of them. Don’t skip ahead.
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Infantry Officer Course Prep: Build Work Capacity and Ruck Fitness Now
ATHLETE:
All goes well I’m slated to be going on my Infantry Officer DP1.1 – dismounted infantry commander course in Gagetown which is a lot of running, lot of rucking, and a long time in the field. I reckon I’ve got about 4 months – graduation is 14 May. The course is about 2.5 months. I’m 3rd year RMC where the only mandatory PT are runs on Tuesday and Thursday 0600 6k about 6:00m/km. Admittedly, because of the runs, and weather, I’ve been fucking off the cardio in the plans.
Current training since coming off my course last summer I’ve worked through On-Ramp to recover, Fortitude, and now entering the 4th week of Valor where the barbell complex has kicked my ass. Numbers are 21/6’3/225lbs. Barbell Complex: 125 – mostly lacking wrist mobility, Bench: 225×1, Back Squat: 325×5, Deadlift: 405×2, Pullups: 9. Been a while since testing pushups but usually around 35. Got myself a rogue sandbag 2.0 which is just fantastic so no equipment limitations.
My current thinking is to finish Valor and move to Hector. I would like to incorporate one of the improvement plans in and maybe 2 a day but not sure how I’ll hold up. Additionally, probably because of the extra mass, keeping up a 3:38 pace over 800m is killer and I start to falter at about 400.
Any advice is appreciated!
ROB:
Is there a Gate PFT at the course? If so, what are the events? Is there a week 1 long ruck or run that is scored?
ATHLETE:
Not sure, we’ll hear more details on MOSID weekend which was 28-30 March last year. I think there will be a quick baseline at the start – there was on my course there last year: Grip strength, vertical on force plates, mid thigh pull, pullups, and a 2.4km run. Didn’t do a ruck assessment last time but you ruck out to the ranges which are about 6-10km away. I like to pack heavy in the field with about 70lbs because I like dry clothes. Daily will be in FFO with frag vest, plates, tac vest, helmet, rifle – possibly c6 or c9 LMG. I’ve heard that the course motto is “Learn to puke and run”. Reached out to a buddy of mine who just did it and he’s saying no ruck eval but fight just have to do the FORCE Test.
Good health,
ROB:
When do you go to the course – exactly?
ATHLETE:
Closest estimate I can get is May 20th.
ROB:
You’ve got 16 weeks until May 20th. Here’s what I recommend:
Weeks Plan
1-7 Fortitude (Repeat week 6 in this plan to stretch it to 8 weeks)
9-16 Sapper Leaders Course Training Plan – 8 weeks directly into your course
Questions?