All posts by Mintra Mattison

Q&A 12.8.22

QUESTION

What programs do you suggest following completion of BW beginner? Primary restrictions (medical) are no running (used bike erg, row erg and walking for BW beginner) and no barbell squats/lunges due to neck/shoulder injuries. If you need an equipment list or anything else, please let me know. As always, appreciate the help.

ANSWER

I’d recommend moving to the first of our limited equipment training plans in the Great Plains Tribe PacketApache.
Substitute running as needed.
– Rob

QUESTION

I just finished up the Ultra Running pre-season plan and am transitioning into the Alpine Running program to train for a couple trail races with some vertical gain.  I am going to be participating in a weeklong selection process the first week of May 2023 that mirrors HRT assessment and selection.  In the intro to the program it says to reach out for guidance if the selection is more than 9 weeks out….so I’m looking for recommendations.

My last scheduled trail race is December 3rd so I have the rest of December through the end of February to fill with a complementary program.  Any thoughts?

ANSWER

By my count you’ll have 12 weeks to train. Here’s what I recommend:
Weeks    Plan
1-3          Fortitude – first 3 weeks.
4-12        FBI HRT Selection Training Plan (9 weeks directly before your event).
– Rob

QUESTION

Thank you that I have confidence you give that I can expect a thoughtful, prompt answer about my training goals.
My plan is to train for the Moloka’i to O’ahu 32 mile paddle race (SUP and/or prone) next year.
It looks like I can use your ultra plans and sub in the paddle.
  • Run improvement
  • Ultra Running Pre-season
  • 50K Ultra
Do you have any suggestions on the strength training sub, since I’ll need more shoulder/arm/chassis focus than legs?
I looked at the strength sessions for kayak and surf pre-seasons, 6 and 5 weeks respectively.
The Ultra packet comes out to 36 weeks; In-season Endurance is 11 weeks and Off-season is 6 weeks.
(Maybe Grease the Grooves, 5wks?)
Thanks again for your time and all the work y’all put in.

ANSWER

I’m a little concerned about doing too much upper body strength work in conjunction with all the paddling you’ll be doing. I’m not sure I’d recommend much high rep (hypertrophy) work –
I’m also concerned about doing these three running plans in a row (substituting SUP/Paddling). Unlike the hips and legs, the shoulders/elbows aren’t necessarily designed for this much volume … and I’m concerned about overuse injury. As well, adding unnecessary upper body mass will only slow you down on the water.
So … what I’d recommend is working through some of our general fitness plans, and subbing SUP/paddling in for the prescribed endurance, until you’re 12 weeks out, then dropping into the 50K Ultra Training Plan directly before your event.
The first week of the 50K plan has you paddling 30K total. So, directly prior to beginning that plan, I’d recommend the 7-Week Big 3 Strength + 5 Mile Run Plan (subbing in paddling for running).
So … this gets you to 19 weeks directly before your event.
Prior to beginning the Big  3 Strength + 5 Mile Run Plan, I’d recommend working through the plans/order in the Country Singer Packet, beginning with Johnny. Sub in paddling for running in these plans, and add in a long 90 minute paddle on Saturdays.
This way you’ll go into the event-specific programming with a solid base of all around strength/work capacity/chassis integrity, but will also have solid base of paddling to begin the more intense paddling work in the Big 3 plan.
– Rob

QUESTION

I’m working up to do a month long remote emt course up in Washington state and was looking for some workout plans that might help me get ready. I do alot of workouts from the Horseman Workout plan focussed on mainly deadlifts, front squats, pull ups, rowing and running. I’m from Texas so not sure I’m ready for the mountains yet. It is a wilderness EMT course. The req’s arnt very clear other than be able to deadlift 250 and be able to handle hiking with steep inclines carrying kit. I think I will be good to go, but wanted to see if there is anything else that would give me a better edge. Open to any suggestions since there are so many workout plans on your site. Also can the full plans be printed out? Im overseas half of the year with limited internet access.

ANSWER

I’d recommend you work through the first 3 plans in our Wilderness Professional Training Packet:
Weeks         Plan
1-5               Jedediah Smith
6-12             Frank Church
13-19           Wrangell – St. Elias (7 weeks directly before your course)
– Rob

QUESTION

I’m working my way through your Max Effort Marathon Plan in advance of running the “Authentic Marathon” (from the battlefield of Marathon to Athens).
I’m wondering if you have any guidance on pacing during the actual race.  From my training runs (now up to 18 miles), it seems I could run a bit faster than the “moderate” pace outlined in the plan for the long training runs.  I’m also wary, however, of blowing out the race by going too fast.  Recognizing there’s variation from course to course, do you have any data that would help plan for the race?
Appreciate any help.

ANSWER

Determine your goal finish time …. i.e. 4 hours. Run that pace the whole time until mile 22 or 23. If you feel good, speed up to the finish. You’ll need a GPS Watch to do this … but you likely already have one.
Don’t have a goal finish time …. I’d use your 18 mile pace, run it to 20 miles, and if you feel good, speed up to the finish.
Biggest mistake is starting out too fast. The adrenaline and natural competition instinct will kick in at the actual event. You’ll have to fight against it and keep to the plan for the first 20-23 miles.
– Rob

QUESTION

I am about 9 months from civil affairs selection. I was wonder what plans you would recommend leading up to actual selection. My weaknesses are running and probably smokers/muscle endurance. Thank you.

ANSWER

9 months = 39 weeks. Here’s my recommendation:
Weeks.      Plan
1-7             Military OnRamp
8-14           Humility
15-22         Valor – Repeat week 6 to stretch to 8 weeks
23-30         Fortitude – Repeat week 6 to stretch to 8 weeks
31-39         Civil Affairs Selection Training Plan – 8 weeks directly before selection
Military OnRamp, Humility, Valor and Fortitude are all part of the Virtue Packet of Plans. Each can also be purchased individually.
– Rob

QUESTION

I am writing with a couple of questions.  For both, myself, and my son. 2 go, you helped me pick a work out plan for him.  You helped adjust the body weight foundation workout for him.  We did it that first year and last year and he was 2nd overall in the series both years. He is now on a team, and has more support at races and is getting more serious.

I was curious about your thoughts as far as a pre-season workout for downhill mtb. I was thinking we would stay with the Body Weight Foundation work out, but he is a little more dedicated and is more willing to work out when it comes to accomplishing his goals for winning the series. He is very curious about lifting.  Which comes from the other kids he rides with, but they are 16 and up. What are your thoughts on lifting at 13? It seems like a highly debatable topic. I want him to get stronger and faster, but more importantly, want him to develop good habits for a whole life of activity. I would appreciate and respect your opinion.

As far as I am concerned, I am 3 weeks from turning 50.  I am looking at one of the SF 50 plans and wondering about moving that direction. I can say that goals of mine aside from general fitness are protecting my lower back, gardening and chopping wood cause more tightness and aches than ever and keeping my thighs strong to protect my knees. I am the director of an outdoor program and teach adventure recreation classes in the P.E. dept.  I am also one of the coaches for the youth downhill team.

ANSWER

I’d recommend SF50 Alpha for both of you. It includes lifting and lots of chassis integrity work, and training together will allow you to watch his lifting and loading. For the sandbag work, I’d recommend starting him out with a 25# sandbag and seeing how he manages. You can increase the load if needed after the first week.
If he does good he can follow you into SF50 Bravo and Charlie.
– Rob

QUESTION

I’ll be subscribing to your athletic subscription package later today. I do not have a military/first responder background. However, I enjoy pushing myself and training like one. I have a lot of military veterans in my life. We like to do tough mudders, runs, training together. I recently started dated a special forces veteran and my goal is to at least be able to hold my own around him.
 He mentioned doing a GORUCK event with me, which I heard is hellish. So I’m in. I’m curious which programs would be best to use in preparation for this event. My fitness level is athletic, but I’m looking for it to become beast mode. Thank you for your time and hanging with me through my back story. Have a great day. I look forward to hearing from you. 🙂

ANSWER

The GoRuck events come in different durations and we have a plan for each. I’d recommend you start our stuff with the GoRuck Challenge Training Plan.
– Rob

QUESTION

v There was a switch for the 3rd segment from Big 24 to Big 3 to 5 mile run.  I was really fast by end of Humility and gaining strength like a mofo. Any suggestions? I’m 42 prior service Marine w 10 year break in service who’s trying to get into the SF pipeline wether it’s in aviation or grunt.

I hold the highest ACFT score in my company and was 2nd fastest in boot cam

ANSWER

Stick with the plan and keep grinding. You could have just had an off day.
– Rob

QUESTION

I plan to go through the SERE Specialist pipeline eventually in about 4-5 months, and this is far greater than the 7 weeks the SERE program is, so I was wondering what other plan would be good to cycle with the program or would it be better to run it back to back?

ANSWER

I’d recommend the SERE Plan now, then a drop into the plans/order in the Greek Hero Series beginning with Hector, then re-do the SERE Plan the 7 weeks directly before your course.
– Rob

QUESTION

I’m currently doing the 30 min ski training program for getting ready for the mountains and it’s been working great! I’m almost done.
I was interested in getting the in season skiing maintenance program for the rest of the season, but my gym doesn’t have sandbags, and I see that they are extensively used.
Would it be possible to replace the sandbag exercises with exercises more common to a regular gym using bars and weights for the same effect ?

ANSWER

Sorry, no. Others build their own sandbag and take it to the gym. Be resourceful.
– Rob

QUESTION

I am looking at getting involved with a Search and Rescue team and was wondering which program(s) you would recommend. This team primarily operates in the mountains and would require hiking, climbing, to include ice, and loaded carries. I was looking at potentially the Alpine Rock Climbing Pre-Season or the Mountain Guide Pre-Season. Thoughts?

ANSWER

I build the Wilderness Professional Packet of plans specifically for Wilderness SAR, Rangers, Wardens, etc. Start with Jedediah Smith.
– Rob

 

Q&A 12.1.22

QUESTION

I’m a 19 yr old male looking to be a 75th Ranger. I plan on joining within the next 3-4 months if possible. I came across Mtntactical and purchased the monthly subscription. However, I am emailing you to ask for your guidance and which course to get ready for Basic & RASP. For context, I am not in the best shape really just out of shape. So what would be the best place to start? Any advice helps honestly.

ANSWER

I’d recommend beginning with the Military OnRamp Training Plan, and following it up with the RASP 1&2 Training Plan before Basic.
Email any questions that come up.
– Rob

QUESTION

I just joined as a subscriber and wanted some advice on which fitness plan to use? I have an APFT on in 5 weeks  and a goal of 55 push-ups, 65 sit-ups, and a 15:00 two-mile. I’m coming off a long layoff due to injury and work 3 days on (1.5 gym time available only) and 3 days off (can work out as much as needed).

ANSWER

Work through the first 5 weeks of the APFT Training Plan, then take 2 days of total rest before your APFT.
This training plan is assessment-based – so it will automatically scale to your incoming fitness then continue to push you as your fitness improves.
– Rob

QUESTION

I reached out to you right after completing the Minneapolis GoRuck Tough event regarding carrying heavy sandbags during the event.  For the last 7 weeks I changed it up and completed your Ultimate Meathead training plan and really enjoyed doing some strength training in the gym.
I’m now preparing for my first GoRuck Heavy in November.  I would love to continue doing some strength training in addition to the ruck training.  Do you have a strength program that one can supplement while ruck training?

ANSWER

I’d recommend the Strength Sessions from the TLU Strength Training Plan.
– Rob

QUESTION

Thank you for all of the resources you write/post! They are extremely encouraging and insightful!
I’m currently beginning training to climb Acongagua within the next year, but I also am preparing for an ironman triathlon.
Would the triathlon training be sufficient for the climb?
Additionally I’m trying to get my wife to climb as well, would the Denali plan be sufficient for her? She recently came off of a badly broken leg and her 1-mile run time is about 11 minutes (she’s a civilian, so not much experience with rucking/hiking/extreme fitness events).
Should she ease into it with a different plan? And if so which plan(s) do you suggest?
Thank you so much for always answering my questions!

ANSWER

Tri for climb? Certainly there will be some transfer, but best not to train for both at the same time. Depending upon the climb – whether your self supported or guided – this will impact your pack weight and thus strength needed. I’d recommend focusing on the triathlon now (assuming that event is first) – then giving yourself 4 weeks to prepare for the climb. Use our Big Mountain Training Plan for Aconcagua (first 4 weeks).
Wife? Start her with the Mountaineering and Hiking Prep Plan. Follow it up with the Big Mountain Training Plan the 8 weeks directly before the climb.
– Rob

QUESTION

I’m looking for a plan the help me get back into shape I’m a bigger guy at my peak I was 250lbs some back story I am a prior army 19D was 4-23 as part of there Recon/sniper platoon. During COVID I let myself go as we didn’t do group PT ended up busting tape and being kicked out in Feb of 2021 Since then life has been life and I’ve been lazy Re working out lol I’m now working as a lvl2 FF in central Ohio and just got my red card. I’ve always been great at rucking so you can imagine the disappointment I felt when I barely made the time hack for the pack test. I was hoping you could point me in the right direction for a plan you might have to help me get back into shape just something to allow me to be more at the level to use outher plans in the wildland and possibly back to the military plans you have provided on MTN. Thanks for taking the time to respond to me. My end goal it to be a hotshot type 1 crew but I need to be on par with my type 2IA crew this upcoming fire season. I don’t have easy access to a gym but I can make an effort to get to one or find alternative ways to workout if necessary.

ANSWER

Start our stuff with the Bodyweight Beginner Training Plan. 
Follow it up with the Military OnRamp Training Plan. 
Email back after you’ve completed Military OnRamp.
– Rob

QUESTION

I am an athlete subscriber to the MTI app and have a trip scheduled to climb kilimanjaro in early January 2023.
Is there a specific program in the app you’d recommend in preparation for the climb?
I am 5′ 11′ and 200 lbs. Moderately active working out 4-5x per week and just completed ‘The Gladiator’ program.

ANSWER

Many others climbing Kili have completed the Peakbagger Training Plan – and it’s what I recommend.
– Rob

QUESTION

Just bought a few more plans – I now have four of your plans.

My Winter:

Start of ski season at local resort – Whitefish Mountain – 12/10
New Years – 4 day heli trip – BC
Mid Jan – 5 day ski touring/skinning trip – BC
End of Jan – 4 day cat trip – BC
End of Feb – Europe trip – chair and touring – France
Early April – 4 days heli in Alaska

My plan:  I’m going to start pre-season training 11/1 ish – once I complete plan – will stay in shape by downhill skiing and skinning until trips. I own the in season training but have preferred to ski mid week then train.

Questions:

Which pre season plan?- was gonna do the backcountry with the step ups given the proximity of the touring trip and that should give me plenty of strength for the slightly earlier heli trip – thoughts?

Do you mostly agree that after completing a pre season workout, skinning up the mtn 2-3 times a week and downhill skiing 2-3 times should keep up enough of the fitness from pre season training for my trips?

FYI – I’m 51 years old, genetically on average I’m the bottom of the top third in most things, I have reasonably good endurance but I’ve never been fast at anything that involves cardio and my fitness weakness is my anaerobic cardio ability. Re weakness that is more genetic than unwillingness to train at that level.  It is no excuse and I try to maximize what I have been given and try as hard as I can; however,  I’m realistic as over the years it has proven to be the case vs my friends.  That comes into play while doing Touch jump touches and leg blaster re rest interval.

Touch jump touch – in the heli prep its prescribed as a % of max and in the other plans its a progression of seconds with fixed rest.  Which do you feel is better? I could do the % of max in the touring pre season or keep as prescribed.  FYI – in past years when doing touch jump touch – I can get to 20 rounds of 20 seconds with 30 second rest and then 25 seconds I’ve had to increase my rest to 35 – 40 seconds I and max there and do not do the 30 seconds as I am not able to recover cardio vascually enough

Similarly – on the leg blasters – no problem on the 10 mini’s with 30 second rest but as I move to the full blasters – in the past to get 5 fulls – I’ve had to increase the rest interval to 40  – 45 seconds rest.

Any comments on how I’ve adapted the rest periods?

ANSWER

I’d recommend the Heliski Presason Plan prior to your Jan season because of the Heliski BC Trip. Heliski runs are so long, being able to power through them will mean more skiing for you each day.
Yes on maintenance – with your ski/skin schedule. however, I would definitely recommend t/j/t intervals, at least, before your AK Heliski trip …. or training on the Hill with long runs and no stopping.
Rest intervals changes – these are fine.  T/j/t intervals are near the most intense work capacity we’ve ever done. I’ve seen US Ski Team members and former Olympians smoked by these.
– Rob

QUESTION

I feel like I’ve emailed you a bunch in the last week.

I saw that you had prenatal fitness plans, but I was curious if you had a postpartum training plan. I didn’t see one in the app. My wife is approaching 6 weeks postpartum and wants to start working out again, and I was hoping maybe you had a plan or maybe a recommendation for an existing plan.

ANSWER

Congrats!
I’d recommend Bodyweight Beginner.
– Rob

QUESTION

I am completing the back country program and looking tk progress into a more rounding program.

Do you have a program that is strength focus but is able to completed with a barbell without a rack?

ANSWER

– Rob

QUESTION

I hope you’re doing well. I am in the FBI Special Agent pipeline and have a fit test coming up in 60 days.
My diagnostic test went very poorly (I scored 0 points). I broke my shoulder four months or so ago and have been rehabbing it and am cleared for full activity, so it’s not much of a surprise that my pushups and sit-ups sucked. I’ve been running because it’s about the only thing I could do for the past four months, but I just totally gassed myself for that portion and ended up running the 1.5 a full two minutes slower than my usual pace.
Needless to say, I need to improve a lot. I am not trying to shoot for the minimum and want to shoot for getting as high a score as possible. What would you suggest for training over the next 60 days? I just bought the FBI SA PFT plan, but it’s six weeks (assuming the six weeks immediately prior to the official test). Any thoughts on the few weeks before then? Any advice will be very helpful.
I have lost 35 pounds this year (probably still have 60 or so to go, I was a 300# powerlifter type until I applied for the Bureau) from following your nutritional guidelines and running and I know that will help as I keep losing as well. Thanks for all you do.

ANSWER

Go with the FBI SA PFT Training Plan, and repeat weeks 2 and 4 to push it to 8x week. So you’ll do …
Week 1
Week 2
Week 2
Week 3
Week 4
Week 4
Week 5
Week 6
… the plan is assessment-based which means it will automatically “scale” to your incoming fitness and continue you to push you as your fitness improves.
– Rob

QUESTION

Need some counsel.  I’ll be completing SF60 Charlie in 3 weeks so I am planning for next cycle.
My initial thought is to run SF60 back again, all three phases, with increased weight or reps as appropriate.  I would also like to mix in some TAC SEPA elements to train that capability but I am unsure how to approach that.  The additional time needed per workout will be fine.
I have reviewed other base fitness plans e.g. Grunt PT, 3 Stooges, Humility etc. and Apache etc. that incorporate TAC SEPA but all those have movements that will light up my knees.  So I think those are all out.
I’d appreciate any thoughts, direction or counsel.  Thanks in advance Coach.

ANSWER

You could switch it up with the SF55 plans … or re-do the SF60. The Humility and other plans will hit your joints.
– Rob

QUESTION

What’s the difference between Greek Packet & Virtue Packet? I’m contemplating which packet to start. Does one emphasize something over the other? They both seem like balanced workouts. Should virtue packet be done before doing Greek packet?

ANSWER

Both packets have similar goals. The Virtue Plans were originally designed first (most have been updated, however) – but in general, the primary emphasis of the virtue plans is a little heavier. Plan by plan, the Greek Hero plans are more “balanced.”
Do the Virtue Plans first.
– Rob

 

Q&A 11.24.22

QUESTION

Two questions for you:

  • What would you suggest replacing the sandbag exercises with if I don’t have one handy? (Thought my gym had one but was wrong)
  • Can additional running be successfully integrated to the program? I’d like to run 3-4 times a week to build cardio but don’t want it to impede the success of this program

ANSWER

No sub for the sandbag exercises. Others make their own and take it to the gym. Be resourceful.
Extra running? This is an endurance-intensive program. Perhaps, depending on your fitness, but only after the first 4 weeks of the plan as prescribed.
– Rob

QUESTION

I’m going to start training for RASP selection next year. I am currently a civilian, with plans to enlist in September of 2023. Your website said to email with questions about training plans longer than 8 weeks. I have a year, or 50 weeks, to prepare. I currently sit at 6’4”, 260 lbs, 22% BF, 29 years old. I have been strength training consistently for 2 years now, but have not started to train for endurance/cardio. I currently deadlift 495, squat 365, bench 295. I realize that I will lose a considerable amount of size/weight over this training program and strength with that.

ANSWER

I’d recommend you complete the plans/order in the Virtue Packet of plans, beginning with Military OnRamp, then complete the RASP plan directly before reporting to Basic.
Timing should be just about right with your enlistment plans.
– Rob

QUESTION

I was interested in starting a few of your programs and wanted some advice on the timeline and layering of the programs.
I recently, in the last month, successfully completed a SFRE and an SFCP only a couple of weeks apart. I took a rest/deload week after the SFCP and am looking to ramp the training back up. I have been doing a custom program from a coach for a while now, but wanted to try some of your programs as I work my way into another SFCP and officially start my 18x contract.
SFCP is special forces candidate preparation. It’s a training weekend or series of weekends after a successful SFRE to test physical preparedness and used as a mock Star Course land navigation type test similar to SFAS. As for me, I am not sure what my timeline to basic would be after this next SFCP. I will need to taper for the event so I can perform optimally. Basic for me would probably be 3-5 months if I do not start my paperwork before the next SFCP.
I am currently 6′ 1″ 225-230lbs my current PT score are: 53 hand release push ups, 73 sit ups (both 2 mins max), 13:30 2 mile, 17 pull ups after the 2 mile. Both of my past 5 mile times on a road course have been in the 41-42 minute range after long days of training. My rucking has been solid. My goals are to shave as much time off the 5 mile as possible, but would like to maintain as much strength as possible. I am interested in dropping some weight as well to hopefully help with day in and day out endurance output.
I have 19 weeks from this upcoming monday till the weekend I start my next SFCP event. So that 19 weeks will need to include some taper into the event.
I was looking at completing the Big 3 Strength + 5-Mile Run Training Plan to focus on the 5 mile run time and then work into some progression of the Fortitude and Valor training plans. Leaving the potential to work in the Resilience and Ruck bases SFAS final plan before I leave for basic.
How would you structure the programs with the 19 weeks including a taper*** as I progress towards my next SFCP event? The SFCP will have all of the gate event, PT test, 5 Mile, timed Ruck, along with atleast 1 day of land navigation where the total mileage on a student is 25-30 miles.
I am open to any and all recommendations. If I can provide any further information please let me know.

ANSWER

Here’s what I Recommend:
Weeks.        Plan
1-7               Big 3 Strength + 5 Mile Run
8-14             Fortitude
15-19           Valor – first 3.5 weeks.
Taper? …. Take 2-3 days total rest before your next SFCP.
– Rob

QUESTION

I’m currently on week 4 of Ultimate Work Capacity I, and I’m really enjoying it. I’m not finding Part 2 on your website. Am I doing something wrong, or there is no part 2?

I wouldn’t mind just repeating the program again if there is not a part 2, but I would like to mix in some TAC SEPA. Any suggestions for which days to do that?  I’m assuming I would do at the beginning of the day before the conditioning. Thank y

ANSWER

This is the only Ultimate Work Capacity Plan I’ve built so far.
You can repeat the plan, but better would be to shift away from all work capacity for a cycle. I’d recommend a shift to strength and endurance – Options include Fortitude or the Big 3 + 5 Mile Run Training Plan.
Adding Tac Sepa? – Yes, after the warm up and before the intense work cap stuff.
– Rob

QUESTION

I emailed you before about k9 selection.
Over the summer i completed swat selection and swat beretta i believe the heavy endurance one. I did my knee in from the heavy endurance and had to take a couple weeks off to not do any more damage. What plan do you recommend now to get me to selection. I have made huge progress on the swat plans and love them but dont want to be too banged up for selection.

As far as the k9 selection: No rucking, there is not fitness test either, ive completed the only fitness test. Each k9 guy makes up a workout for the candidates so they will mostly be body weight exercises and running is my guess. All they want to see is that you dont give up not that ur the fastest or strongest. The workouts can last up to two hours.

ANSWER

I’d recommend Humility. Take 2-3 days total rest before the event..
– Rob

QUESTION

I just wanted to touch base with you I recently just got finished doing the whiskey program and also completed US marshal prep. I’m still in the Marshall process. Wanted to see what plan you could recommend for me to complete next? Thanks for your time.

ANSWER

Continue to work through the plans in the Spirits Packet following Whiskey.
Next up is Tequila.
– Rob

QUESTION

I’ve used multiple MTI plans in the past with success. I’m planning an attempt on “The Shiled” on Huascaran Sur, which is a technical 22k mountain this summer. Suggestions on which plan might be best? I’ve already purchased Exped ice/mixed and was thinking of using that and maybe augmenting some of the lungs/legs bit.

ANSWER

Looks gnarly. Be safe!
– Rob

QUESTION

I am currently using the Mountain Tactical plan to train for the FBI Special Agent PFT.
I just completed week 2 of the plan. I have 6 months until the official PFT.
The two areas that I need more focus on is the 300m sprint and pushups. During my last practice PFT, I ran the 300m in 58 seconds, and only did 13 push-ups. For your information, I am 25 years old and 122 pounds.
Do you have any tips or exercises that I can do to supplement the PFT plan in these two areas? Any advice or guidance will be greatly appreciated. Thank you for your support, and I look forward to hearing from you!

ANSWER

I’d recommend completing the plan as prescribed. The push up volume is substantial, and the sprint time will develop with both fitness and technique improvement – which comes naturally from threshold running.
Not sure your height/weight, but if you’re carrying around extra fat, losing with will help with both push ups and 300 run speed. Here are our recommended bodyweights based on height, and here are our nutritional guidelines. If you’re not eating “clean” now, do so.
See how you do on next Monday’s Re-assessment, then again on week 5.
– Rob

QUESTION

I am a 54 year old male. Active lifestyle (Ops Mgr at pest control company, already doing light load of resistance training, endurance runner for 10+ years), but ectomorph, and definitely fit the “skinny guy” category. 5’8″ and 130 lbs. Dexa Scan a month ago, and registering 9.6 % body fat.
Diet situation. Read your review of Ted Naiman’s diet protocols. Already following a very similar diet regimen. Currently zero alcohol (for 2 months) and consuming zero carb bread but about to ditch that shortly. Otherwise, I have been through various forms of low carb since 2004, including the Protein Power Lifeplan, Keto, Carnivore, Paleo/Mediterranean, and now a P:E – ish diet.
My objective with the resistance training part of my overall training is to add muscle before too much more time goes by and it becomes a super limited prospect.
I am very interested in the Skinny Guy Hypertrophy program. However, before going forward, I have a couple of questions:
1) How does the program work? I think I understand the description on the website, but is there a coaching or accountability element? In other words, after ordering, what exactly do I receive and how does it work?
2) Already putting in a significant volume of workload in my occupation, do you have any recommendations for how to pull off 60-70 minutes a day when it’s already a grind and long hours at work? Do most people do better in the morning or evening, or does it matter? I understand this is more of a personal matter, but is it necessary to spend that much time to realize reasonable muscle gain? I don’t mind the investment of time, and whatever program I dive into, I will make it happen. But I also don’t want to spend more time than is necessary.
3) Joint stress. Being 54 brings up injury concerns, especially in the joints, for me. I’m used to a certain volume of pushups, pull-ups, etc, but don’t want to enter a scenario where I’m sidelined due to injury. Is this program I’m looking at the right one for me considering my age and current activities?
Any insights would be much appreciated.

ANSWER

1) Purchase is the programming – no additional coaching/accountability. I answer dozens of email questions daily – so you can always email, but we don’t hold your hand through the training. The programming is solid, and has been proven, and it’s not complicated. It just takes commitment and work. Also – if you’ve never done a hypertrophy plan before, plan on being sore as hell for while as you adapt. You’ll never make fun of bodybuilders again …
2) Train first thing in the morning, before work. The volume in the plan is a lot … and it takes time to do all the reps.
3) I’m 54 and my joints hurt too … but high rep, moderate load is the way to increase muscle mass.This plan is full body hypertrophy – including the low body, so expect sets of squats/lunges in the 6-15 rep range. It will stress your joints and plan on sore knees, elbows and shoulders, esp. initially. However, not sure your weekly running mileage, but if your joints are doing okay with that, they might be in better shape than mine and you won’t suffer as bad. I’ll take some advil before training, suffer through the warm up, and my joints warm up and I’m usually ready to go.
Couple notes …. (1) endurance running will absolutely limit any mass gains from this programming. Stop your running while completing the plan.
(2) We’re actually starting a mini study Monday where 1/2 the lab rats are drinking 1/2 gallon of whole milk/day during the plan. I’m 5’7″, 155# – so I’ve got 25# on you – but have always had a stocky build. I’d recommend, if your digestive system can take it, drinking 1/2 gallon of whole milk/day for the training days … and seeing if the extra calories, protein and fat help you put on some mass.
– Rob

QUESTION

I have been enjoying working through the AMGA Mountain Guide
Pre-Season program, but I had a few questions about the programming if
you had a minute or two?

1.  During the training sessions, several separate multi-round
doublets/triplets are programmed – but no mention is made of the rest
time between these.  What is the intent here?   Move directly into the
next event?   Or rest between events?

2.  When stretches are programmed immediately following a movement as
part of a doublet/triplet, how long is the stretch intended to be held?
Or is the intent to do more of a dynamic stretch for reps?

Any information you could provide would be helpful,

Thanks.

ANSWER

1- move directly to the next event or “Part” … i.e. (1), (2), (3)
2 – 30-60 seconds. The stretch is “working rest” between efforts.
– Rob

QUESTION

I’m about to complete the final week of the military on ramp program, I’ve really enjoyed it and I feel like I’ve made significant progress. My goal is to retrain into TACP from aircraft maintenance, with a rough timeframe of completing a competitive IFT in the summer of next year and leaving for the schoolhouse in May 2024 (my DEROS). I’d like some guidance on some plans that I could do after On-Ramp that I  could feasibly complete while also working full time on the flight line. I will also be deploying to Poland for a unspecified length of time during the winter, and will be signing up for a membership at a commercial gym when I get there so I can keep training. I’d rate my fitness as being able to easily pass an IFT (albeit not with competitive numbers) right now, except for the run which I still need to knock another 45-60 seconds off of to even make the minimum score. MTI programs all seem excellent, there are just so many I can’t decide which ones are best for my progression. Any help pointing me in the right direction for my training would be greatly appreciated!

ANSWER

Now …. follow up the Military OnRamp Plan with HumilityFortitude, then Valor from the Virtue Packet of plans.
Email back as you get closer to next summer and your schoolhouse date and get a better idea of your training equipment available in Poland.
– Rob

QUESTION

A few years back I purchased your big mountain program and used to get in shape for event to cross Ireland from coast to coast in 24 hours by running , biking , kayaking , biking then the last 35km was across the mountains of mourne to the waterline on the east coast , I found it a great help , I felt I got stronger as the event went on !  I have used it a few times since but had recently lost my iPad I had it stored on and was looking to find the program again
Last year I undertook the 7 peak challenge in the mourne mountains, not high by your mountains in any sense but it’s a challenge the mountains rise from the shore line so you climb from the beach,  all the peaks are 700m and above you must reach its 35km in length it took me 11.5 hours it was great but exhausting, I know I can do better , train better, I’d like to be better prepared,  it is not till august 2023 , I was wondering if you could advise me on a good program that may help ?
Iam 52 years old , commercial diver , ex police diver , Royal Irish rangers etc etc so used to a bit of suffering and hard work  , I have access to a gym and live local to some little hills and woods that I use as my outdoor gym , I road bike , sea kayak , dive and hike when ever I can
Looking forward to hear your advice
Many thanks for your time

ANSWER

For your day-to-day training, I’d recommend our SF50 Programming … beginning with SF50 Alpha.
For your 7 peak challenge, I’d recommend the Peak Bagger Training Plan – complete it the 7 weeks directly before the event.
– Rob

 

Q&A 11.17.22

QUESTION

Thanks for the amazing plans you have. I used the fat burner, and the Navy PT twice and I got outstanding scores on both! I was wondering what is the progression you would recommend for the body weight training plans you have? I was doing a 5×5 program and I feel like I need to give my body a little rest, not too much of course. Thanks in advance for your advice.

ANSWER

If you’re fit do the Bodyweight Foundation Plan, if not do Bodyweight Beginner.
Thanks,
Mintra

QUESTION

I am trying to find the right plan for me. I am 36 y/o M, 265 lb at 6’1” so very overweight. I can maybe run 400-800m without stopping. Probably do 1-2 pull-ups. All my lifts are max upper 200s-low 300s. So I am overweight, weak & my cardio is garbage. I am wanting to join National Guard before I get too old. I’ve tried doing my own thing with zero results. What plan(s) would you recommend I do for the next 6-12 months? I know I need in my diet to get my weight down to like 190#.

ANSWER

Start our stuff with the Bodyweight Beginner Training Plan.
And … fix your diet. You can’t outwork a shitty diet. Here are our nutritional guidelines: https://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Email back on the other side of Bodyweight Beginner.
– Rob

QUESTION

Can the individual Push Up and Pull Up Improvement Training Packets be done simultaneously if I alternate days between the two or would it be more efficient to train one to completion before starting the other?

ANSWER

Yes – you could even do two-a days – i.e. push ups in the AM, Pull Ups in PM.
– Rob

QUESTION

Looking for the best plan to hike Kilimanjaro at the end of the year.
50 year old dad and 13 year old daughter.
Was thinking about the Backpacker Preseason training.

ANSWER

I’d recommend the Peak Bagger Training Plan.
– Rob

QUESTION

I am really enjoying the plan so far. I come from more of a powerlifting bodybuilding background, however, needed this high intensity for the academy. Thanks!

My question is that what type of supplemental plan would you recommend while attending the academy? I am looking to maintain strength and size if possible while doing their runs and smoke sessions. Any help or advise would be appreciated.

ANSWER

TLU Strength Training Plan – as you have time to train.
– Rob

QUESTION

I’m currently using your website to get in shape for law enforcement (just got the on-ramp training program).  My question is: which of your programs are designed to be used consistently?  It seems with all your programs, it’s only for a certain number of weeks and then that’s it.  Is that how it works, or are they meant to be started from the beginning again?  Do they advance past the allotted time at all?

ANSWER

For Law Enforcement, the plans in the Spirits Packet are designed to be run concurrently, back to back.
– Rob

QUESTION

I plan to attend sapper school in May. What programs should I use leading up to Sapper if I plan to start 1 October. I took a pt test and I did, 49 pu-59 su- 33:30 4 mile.

ANSWER

You’ve got 32 weeks until mid-May. Here’s what I recommend:
Weeks.    Plan
9              Total Rest
10-16       Valor
17-23       Fortitude
24            Total Rest
25-32       Repeat the Sapper Leaders Course Training Plan
– Rob

QUESTION

I am preparing for two different potential career routes. I’m a current LEO who has just been cleared to start working out again after 7 months of recovery from an injury that left me doing minimal physical activity, such as walking and light jogging on occasion. I am in the hiring process with the US Marshals, have a tentative offer from them, and now awaiting a PFT date. I am also in the recruitment process with the US Army to try and get on with Special Forces with either an 18x contract or to try out after enlisting in the infantry. What plan(s) should I be doing or focusing on? I ran 1.5 mi for the first time in 7 months two days ago in 15:00mins. Not sure what my pull-ups, push-ups, and situps are at right now.

ANSWER

I’d recommend starting with the Military OnRamp Training Plan to build back fitness and as you await your career direction.
– Rob

QUESTION

I’m interested in getting into shape to join a WildFire crew. Which workout program do you recommend.

ANSWER

Plans/order in the Wildland Fire Packet starting with the Wildand Fire Assessment Fitness Training Plan.
Then complete the Wildland Fire Pre-Season plan prior to reporting to service next Spring.
– Rob

QUESTION

I love your programming and it’s done wonders for me.  With that, I’m looking for some programming for my 13 year old son who plays lacrosse.  He’s a big kid and plays defense so I’m looking for something with a speed and endurance component, but also strength for blocking and bodying opponents.  Any ideas?

ANSWER

Football Base from our Prep Strength pogramming.
– Rob

QUESTION

I’m a cadet at BYU ROTC trying to secure a slot for next summer’s pre-scuba school for CDQC. I’m airborne and air assault qualified and pretty fit, but I’m coming off a disc bulge at the start of August, so I’m trying to build back up to my fitness level. I also don’t have much of a swimming background.
I’ve got 30 weeks and four days until spring semester ends, so about 5 times the courses recommended length, which I’ve already purchased. I’m willing and able to train 6 days a week, every week until then. Should I just do the plan 5 times, taking the diagnostics as scheduled and amping up the intensity on each iteration as my fitness improves? Or should I modify it to fit over the longer period I have?
I’m willing to do whatever it takes, I’ve been obsessed with CDQC for months now, and I want to show up ready to crush pre-scuba to earn a spot at the actual course in Florida. If you could give me any tips or recommendations, I would gladly implement them.

ANSWER

No … don’t repeat the course 5x. You’ll burn out/plateau.
What I’d recommend is you do the CDQC Plan now, then drop into the plans/order in the Pirate Packet, beginning with Barbossa. The Pirate Plans are designed as day to day fitness for full time military SOF with water-based mission sets, which concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (functional core) and tactical agility.
Then, the six weeks directly prior to reporting for CDQC, repeat the CDQC Plan.
– Rob

QUESTION

Was wondering if I had a year to train for 100m ultra what kind of plan progression would you reccomend looking at?

ANSWER

Weeks.       Plan
16              Total Rest
26              Total Rest
27-36.        50-Mile Ultra Training Plan
37              Total Rest
38-54         100-Mile Ultra Training Plan – 17 weeks directly before your ultra.
– Rob

Q&A 11.10.22

QUESTION

I was wondering if it was possible to obtain the SFOD-D V1 training plan that includes training specific to improve the Army PFT? I am in the process of attending the enabler selection and it was recommended that I obtain the V1 training program to specifically improve my PFT score as I will be expected to run this test when I get there.

ANSWER

Our SFOD-D Selection Training Plan V2 has been updated to include the ACFT.  Unfortunately V1 is no longer available.
I suggest you substitute the Monday (ACFT) Sessions with the Monday Sessions from our APFT Plan.
Thanks,
Mintra

QUESTION

I just completed the Chassis integrity training plan and am looking for a good follow on plan. My training focus is overall strength cardio and endurance improvement. The ultimate goal is to roll into a selection prep program in March of 2023. If you can recommend some plans we can roll through till March it would be greatly appreciated.

ANSWER

Follow it up on with the Plans from the Ruck Based Selection Training Packet.
Then 8 Weeks out from your selection date, roll into the Ruck-Based Selection Training Plan
Thanks,
Mintra

QUESTION

I’m looking to start my fitness journey to eventually pass and exceed
the Secret Service’s fitness assessments (APAT, FLETC, JJRTC).  I
don’t come from a fitness background and would need to pretty much
start from scratch.  I’m not overweight but struggle with muscular
strength, endurance, anaerobic power, and aerobic power.  Would it be
possible to provide an outline of which fitness plans are recommended
to achieve this goal?

ANSWER

Start with the LE On-Ramp Training Program and follow it up with the FBI Special Agent PFT Training Program, this plan covers all the APAT events except the Illinois Agility Run.
I recommend you substitute the Tuesday Sessions from the PFT Plan with the Ilinois Agility Sessions from the FLETC PEB Training Plan.
Let me know if you habe any questions.
Thanks,
Mintra
FOLLOW UP QUESTION
Thank you for the plan and for being astute enough to realize I was talking about the special agent position rather than the uniformed officer position.  My apologies for not making that clear in my initial email.
A few questions if it’s okay.  I won’t be applying to the agency right away—I’m only 21 and have to get my degree—so what type of plan or program can I follow up and until I do apply?  Should I cycle between the FBI and FLETC ones, or do another one entirely after I finish them the first time around?  Maybe the “Spirits” program since I intend on being a state trooper before I apply at the Secret Service?
ANSWER
Start off with the LE On-Ramp, then follow the plans in the Spirits Packet.
Once you know you apply and have a date roll into the FBI SA PFT Plan.
Good luck and let me know if you have any questions.
Thanks,
Mintra

QUESTION

I’m looking for a training plan to fit my schedule and goals and was wondering if you’d have any suggestions. I’m a paramedic, I’m also on the SWAT team as a tac medic, and enjoy doing Jiu Jitsu and mountain biking on my free time. Our swat team pt requirements are being updated to include runs while carrying weights (farmers carry) with a gas mask on, burpees, air squats with a vest, pull ups and maybe a couple other things. My schedule will be switching to a modified Kelly schedule which means I’ll be working (in 24 hour shifts) one on, one off, one on, one off, one on, four off. That makes for a 9 day rotating schedule. Our 911 system is busy which makes getting a full workout during my shift unpredictable. I’ve been enjoying the 5×5 strong lifts supplemented with running ~5k once or twice a week. I have stopped progressing my weights and instead occasionally take my reps to failure. I have swapped the deadlift for a clean to push press. And also swapped the barbell row for pull ups. The swaps are in an effort to not reinjure my back. This seems to be working as I can pass the swat pt requirements and my strength, cardio, and grips during BJJ seem to be good. My concern is that when this new modified Kelly schedule starts I will not be able to maintain any sort of regular exercise schedule. Can you recommend any of your plans?

ANSWER

SWAT NTOA PFQ Test Training Plan should include all the updates.
In addition I recommend Gun Maker Training Packet designed for full time LE SWAT Officers. You can lay out the training days fit your schedule as long as you don’t skip around and follow the session in order as each session builds upon the prior session.
Thanks,
Mintra

QUESTION

I just purchased SOF-D Selection Packet, my only question is, if while training for selection and a ranger seat becomes available during the training year; will this program facilitate the switch in gears or would I need to stop and turn to the 8 week ranger program?

ANSWER

The build up training in the Packet transfers but if your ranger seat comes up switch to the Ranger School Training Plan as this plan is specifically designed for the physical requirements of Ranger School. If needed, use the Ranger School Recover Plan afterwards before you start picking up training for SFOD Selection again.
Good luck!
Mintra

QUESTION

I’m a PJ in the air force and we’re going to be doing some alpine touring in january around jackson hole, WY. Do you have any workout programs you suggest i follow to prepare for that type of work?

ANSWER

If you’re fit, do the Teton Grand Traverse Training Plan.
If you need to improve your mountain fitness start with the Mountaineering & Hiking Prep prior to the Plan.
Thanks,
Mintra

QUESTION

I have always aspired of becoming an 18D, and at one point was on the right track. As a 6’7 235# collegiate basketball athlete, I was in pretty amazing shape, and then it went all downhill. I had a torn labrum in my right shoulder, and then I herniated a disc in my lower back, had 2 pilonidal cysts that required surgery, had a kid and gained sympathy weight, COVID-19, and so on. I went from being in great shape to the worst shape of my life. I’m thankfully in the process of being deployed (don’t tell the wife I said that), and have already gone from 280# to 264# this past month in training simply due to watching how much I eat (the DFAC’s offering me the same portion as someone who’s 120# and 5’2 helps also). Long story short, I have roughly a year overseas where I will have an ample amount of time to get my fitness back on track, and I was wondering what plan(s) you would recommend to take me from being a couch potato to being able to go crush SFRE when I get back in a year and hopefully SFAS shortly after.

ANSWER

Plans in Order
Make sure to give your body some rest between the plans.
Then, 8 Weeks out from your Selection Date do the Ruck Based Selection Training Plan.
Let me know if you have any questions.
Thanks,
Mintra

QUESTION

After having my PT recommend your plans and looking at your website I’m reaching out with some questions.

I’m 55 recovering from biceps tendinosis and a partial rotator cuff tear.  I ski instruct in the Winter and climb and mountain bike in the summer.  I’m also a member in Everett Mountain Rescue and working on my diploma in mountain medicine with the wilderness medical society.  I’ve always felt crossfit kept me in shape generally but I didn’t always have the tank for longer objectives and would often turn around rather than push on when we got behind schedule.
So I’m looking for some direction to better achieve my goals.  There are volcanoes to ski ice to climb etc.
Any suggestions?

ANSWER

If you’re still injured and can’t use your arm in training, start off with our Athlete’s Suffering from Arm Injury Program.
Follow it up with the Greek Heroine Series, these training plans were developed as “base fitness” training mountain athletes. 7 weeks out from Ski Season drop into the Dryland Skiing Training Plan.
Thanks,
Mintra

QUESTION

I just turned 68 this month. i’m fairly fit for  my age. i would like to incorporate civilian lite mountain training to increase my fitness level. i have a comprehensive fitness program. my recommendations ..?

ANSWER

Closest we have is our SF60 Packet.  “SF560” is an acronym for “Strength and Fitness 60” and is age-appropriate for all high-impact athletes in the 60-65 age range. The programming in this plan is specifically designed for civilian athletes, and/or tactical athletes, that no longer need to perform at the “tip of the spear” in their profession.
Thanks,
Mintra

QUESTION

I recently purchased the FBI HRT selection program and was curious if you had a plan or additional considerations for prepping for the 300m sprint as well. I didn’t see anything in the program design that focused on that area. I appreciate what you guys do and look forward to hearing from you and the progress from the program!

ANSWER

The FBI SA PFT Plan includes the 300m sprint progressions.
Thanks,
Mintra

QUESTION

I appreciated reading your results from your recent 6 Mile Study. My main criticism is that it takes 20 weeks for an aerobic change to occur. 9 weeks for neurological (i.e. alactic or anaerobic) changes to occur. Four weeks isn’t enough time to see scientifically relevant results in a diverse population group. There are a lot of ways to success and your short study, I believe shows that. Take that for what it’s worth- it’s free advices, so worth just that.
Understanding you may not have the time nor invested lab rats to undertake a 20-week study, I would still be interested to see what tactical athletes could gain from a focused approach. Of course, we coaches do see results in various methodologies of high school, college, and professional running programs. Not necessarily what you’re getting at, as those programs are focused on improving running performance versus holistic and/or tactical fitness.
Keep up the great work. I always enjoy seeing the results that come from your intellectual curiosity.

ANSWER

Sorry – I disagree. Those figures come from typical collegiate academic studies using untrained athletes.
Our athletes are trained.
As well – the focus of MTI research is programming improvement, and through intense trial and error over 15 years, I’ve learned we can determine more effective programming approaches using much shorter studies.
More here on our Mission Direct Research.
– Rob

QUESTION

I have some issues and I was wondering if you could point me in the right direction.

1) I have been doing your plans for a while and I love them.

2) I am a recon marine, and going on deployment next year June.
3) I am not very good (due to my lack of focus) but I like to do powerlifting, Olympic lifting, aquathon/ open water swim, sport/trad climbing events
Would like to make your training a year around event and was wondering what plans you would suggest for the interests I am aiming for?

ANSWER

First you should train for your job.
From our programming I’d recommend the plans/order in the Pirate Packet as your main, day-to-day training source. These plans are mission-direct designed for the military SOF with water-based mission sets and simultaneously train strength, work capacity, endurance (run, ruck swim), tactical agility and chassis integrity (functional core).
As you’re working through these plans you can drop in other plans from our menu to focus on different elements of fitness and to add variety. For example, after the first plan in the Pirate Packet, Barbossa, you could complete the the Big 3 Strength + 5 Mile Run Training Plan or the Swimming Improvement Training Plan , then after drop into the next plan in the Pirate Packet to maintain all around fitness. You could even work in sessions from our Rock Climbing Pre-Season Training Plan as a 2-a-day depending on your access to a climbing gym/bouldering gym.
Then, directly prior to deployment, you could complete our Urban Combat Pre-Deployment Training Plan if you’re deploying to Syria or similar.
The main point here is the Pirate Plans should be the core of your yearly programming.
– Rob

Q&A 11.3.22

QUESTION

Appreciate your programming and the guidance you provide. I have 15 weeks to prep for a 1 day Grand Teton climb objective. What would you have me do? It is flat where I live and step ups can be a substitute. Thank you sir.

ANSWER

Here’s what I recommend:

Weeks    Plan
1-8          Helen – repeat week 6 to stretch this to 8 weeks.
If your fitness is suspect, start with the Mountaineering and Hiking Prep plan.
– Rob

QUESTION

I was just passed the marsoc selection course and currently scheduled to attend ITC next august. Do you have a recommendation for a yearly program to follow? I currently have the full athlete subscription. Thanks in advance.

ANSWER

Congrats on Selection!
Now? Plans/order in the Pirate Packet beginning with Barbossa. These plans are designed as “base” fitness for military and LE SOF with water-based mission sets.
8 weeks out from your first course, drop out of the Pirate Plans and complete the MARSOC ITC Training Plan.
However …. take a least 2 weeks of full rest before beginning Barbossa.
– Rob

QUESTION

I’ve recently started riding peloton more to let some running injuries heal up. I’m enjoying the power zone / ftp rides, and am looking for a complimentary strength program. Can you recommend something that might work well?  Typically ride 3-4 days a week.

ANSWER

– Rob

QUESTION

First off, I want to say thank you for your programming. I am leaving for the FBI academy at the end of this month and believe MTI has not only helped in passing the PT test, but has set me up for success in Quantico. I have ambitions of joining SWAT after graduation and potentially selecting for HRT. My question is this: should I be doing another MTI program while in the academy, and if so, which one, or would it be best to pause on any programming for the next six months until after graduation? Thanks for the help and keep up the good work.

ANSWER

It depends upon your PT load at the Academy. If they’ve got you training daily – don’t add to it. If not, I’d recommend the Big 3 Strength + 3 Mile Run Training Plan to maintain.
– Rob

QUESTION

I am 6 weeks out from heading to FLETC for CITP. Not worried about maxing the PT test; it doesn’t matter for my agency—we have separate PT Tests in our follow on training, but maxing them doesn’t matter either so really more worried and focused on my fitness for CITP/follow on and then entering the real world (and I should be able to easily pass the PT Tests).
I’m currently in a hotel/corporate housing for general orientation. Have a relatively nice hotel gym equivalent (no barbells/plates or sandbags, but do have dumbbells, kettle bells, machines, etc).
Would you recommend trying to follow the LE Academy Plan and modifying given the available equipment? Or better to follow a different plan?

ANSWER

LE Academy Plan … and build your own sandbag.
– Rob

QUESTION

I recently signed up on the Athletes Subscription and am looking for a good program to get me off in the right direction. I am a full time firefighter in Bellevue, Wa. I really enjoyed running half marathons and would like to get back to being able to knock out a 10 mile run but I also want to really increase my strength and get some more muscle. I was looking at programs such as Gladiator, and Hypertrophy for Skinny Guys but was hoping for a more professional opinion on balancing some longer runs (6-10m) plus trying to bulk up.

ANSWER

I’d recommend you start with the Big 3 + 5 Mile Run Training Plan. 
– Rob

QUESTION

First time training for an ultra and I’m finishing up week 7. For about a week I’ve had some questionable metatarsal pain in both feet on/off. Do you have a protocol for training during injury in order to keep up volume or aerobic capacity for race day? For example, what to do if a few days off is required?
Thanks! A bunch of us are using the 50k and 50 mile program right now and we’re having a blast.

ANSWER

I expect athletes to train “injured” but not “hurt”.
The difference: Training “injured” won’t make it worse.
Training “hurt” will.
For you ….. I’d recommend changing up your shoes – going to Hoka One Ones or similar (New Balance and may others make highly cushioned shoes). As well, reading/googling “Chi Running” or “POSE Running” and working on your running form.
Day’s off? Spin bike ….. and double the prescribed distance. Use the same time if time is prescribed. Use the same prescribed intensity.
– Rob

QUESTION

I am looking for a recommendation for off season training for triathlons.  I need a strength base program that I can either do in between running, cycling, or swimming programs.   Or a strength program I can do concurrently with a sport specific program.

I have limited equipment and can dedicate 8-12 hours each week for training.  My end goal is an Olympic distance triathlon in the summer of 2023.

Appreciate any recommendation you can provide.

ANSWER

Sub the strength Barbell work with Dumbbells or Kettlebells, just make sure that the weight is challenging.
Thanks,
Mintra

QUESTION

I have used some of your hotshots/ smokejumper pre season training plans and have seen good results but this off season I think I need a more dialed rigorous  approach. I have loosely followed Rob Shauls various tactical fitness and training programs and have been inspired by the athletes have benefited from the research and training done by MTI and in Jackson. use your programs. I’m trying to find a good fit for me and my goals. I’m currently waiting to hear if I got accepted into a rookie class for the season of 2023 smokejumper training. I should know in a the next week or two if I am accepted. Smokejumper  Rookie training is a rigorous 5-7 week training that is both physically and mentally challenging. Jump school should begin sometime in April. Dates are dependent on where I get picked up. I have been in fire on hotshot crews for the last 8 years. My baseline is decent and I do know how hard this will be assuming I am accepted. I want to come In with very high minimum scores and do well physically.  This winter I want really up my game and come into rookie training really strong, focused, able to focus as much on learning how to fly and parachute rather than struggling physically. That being said it will be challenging regardless of my fitness. I need to work on fast short distance running, pull ups and very heavy weighted hiking. I have good work capacity and endurance . The minimums for jumpschool are 1.5 mile run in 11:00 minutes, 7 pull-ups 25  push-ups and 40 sit-ups, ( these calisthenics are timed for a max rep in 2 minutes)  Right now I two pull ups shy of 7  ( just coming off of a fire season I havNt been doing pull-ups consistently for months) and my mile and a half time is 11:45. At the beginning of this season in April, I was able to do 9 pull ups, 70 push ups 98 sit-ups and my mile and a half was 11:45.  I live in whitefish Montana and will have access to snowy mountains, a climbing gym and regular gym. Could someone contact me to talk about if your coaching program might me a good fit for me.

ANSWER

Work through our Wildland Fire Training Packet starting with Blackwater.
Then 8 weeks prior to your selection date roll into the Smokejumper Selection Training Plan.
Thanks,
Mintra

QUESTION

I will be attending SFAS in about 180 days and am seeking advice on the programs I should use to ensure I am at a peak level of readiness when I arrive. I will be using the SFAS Ruck Prep program when I am 8 weeks out but wanted to see what I should use leading up to that time frame. I subscribed to MTI this week and can access any plan.

I would consider myself well rounded as far as speed, strength, and endurance goes but not at the higher level that those men operate yet. I.e. I almost maxed the Army’s new fitness test but rucking is not part of my current MOS/Branch at all. If more information is needed to make a determination, please let me know. Thank you for your time.

ANSWER

180 days are roughly 25 weeks by my count.
Weeks  Plan
1-2        Fortitude (First 2 Weeks)
3-9        Valor
10- 16   Resilience
17         Total REST
Good Luck!
Mintra

QUESTION

Good morning Sir or Ma’am,
My name is Capt Justice Cash, and I am an instructor at the USMC’s The Basic School in Quantico, VA. I have been using the Virtue Series Packet, and am nearing completion with the Military OnRamp. Thank you so much for an awesome product.
I am looking to clean up my diet. I had two questions with this.
1. Can I eat peanut butter? I saw that you said we can eat butter, but does peanut butter count? If so, what kinds?
2. I am a single Marine officer with a very busy schedule. I saw that you said we should stay away from processed foods. Do you have any quickly prepared meal/food ideas that can be utilized in bulk? The answer may simply be I need to get more disciplined with my time, and if so, roger that. A follow on question is why should we not eat any processed foods? For example, sometimes I eat Tyson’s chicken nuggets, which seem from the nutrition facts to mainly just be protein and fats.

ANSWER

1. No legumes and beans. Unfortunately Peanuts fall into that category. You can have Almond Butter. See this write up for more information.
2. We have a 4-Week Meal Plan, perhaps this works for you.
Let me know if anything else comes up.
Thanks,
Mintra

QUESTION

I’m looking into purchasing one of your LEO fitness plans. I’m currently serving in the Canadian Army but am hoping to get into our provincial police within the next year. I used to have an excellent foundation but in the past year due to injuries and lack of fucks, I’ve let it slide. Essentially I want a plan that’ll kick my ass back into shape but is scaled properly so that I don’t overdue it right out of the gate. Which would you recommend? 34, female if that matters. Running is my top priority as it has slipped the hardest.

ANSWER

Start with our LE On-Ramp Training Plan this is an assessment based plan that scales to your incoming fitness.
Afterwards, roll into our LE “Spirits” Training Packet.
Thanks,
Mintra

 

Q&A 10.27.22

QUESTION

I just finished reading your blog post: “The Type of Athlete Who Thrives in MTI Programming” and found myself feeling guilty. How do you recommend developing the discipline to stick with your programming and cultivating that professional mindset? I have followed several of your training plans and found a lot of success when I have, but recently I stepped away from MTI plans to train with friends, solely to give myself accountability. I have achieved my “dream job” of being a federal agent, but feel like I don’t have the seriousness about my fitness I need to (as you point out in your article, it very realistically could be a matter of survival and yet, I don’t take it that seriously usually). It seems like a matter of logical assessment, my fitness could directly impact my survival in a situation, vs discipline, “I don’t have time to workout today… blah blah excuse.”
 
Looking forward to your thoughts. 

ANSWER

No pep speech or mind trick I can offer.
It takes work and commitment to make fitness a habit, but once achieved, there’s no decision to make. You just do it.
– Rob

QUESTION

I’ve recently found out I have a herniated lumbar disc and am trying to find programming I can do while I recover- I’m in PT, but am cleared to train with limitstions. Prior to this I’d been working my through the Greek Hero series, but am now told to steer clear of axial loading, deadlifts, and explosive movement such as running.
I was wondering if you have any recommendations on where to head as much of the programming I already have has a lot of rucking,  deadlifts, etc.
I’m also primarily a martial artist in karate and was looking at your BJJ specific programs, but am unsure if the carry over would be useful for stand up arts and how much altering I’d need to do of the programming in order to make it safe while I heal up.
Any ideas and recommendations you may have are welcome.

ANSWER

All I can recommend is our Bodyweight Foundation Plan, and replacing the running with step ups, or better, rucking (walk only) with a 25# pack. Avoid burpees, etc. as per doctor’s instructions.
BJJ plans to Karate? Certainly not in the striking/kicking, but perhaps core/grip strength.
– Rob

QUESTION

I had a question on the Greek hero series, would they be completed in the order they are in or is there a specific order to complete them in?
If they weren’t designed that way, would it be better to start with the Operator Achilles V2 before any other programs?
I returned from deployment 3 weeks ago and did not lift a lot of weights. I’m 30 years old and weigh around 215 pounds with around 20% body fat.
Any information would be greatly appreciated.

ANSWER

Yes – the Greek Hero Plans are designed to be completed in order …. for you I’d recommend beginning with the Military OnRamp Training Plan, then moving onto Hector.
– Rob

QUESTION

44 Year old father that just had his third kid and has limited time to workout. Looking for a program recommendation for limited equipment and keep it under an hour.
I have access to a garage style gym.
Looking to build strength and cardio.

ANSWER

SF40 Packet Plans beginning with SF40 Alpha

– Rob

QUESTION

Is there an optimal way to split the daily training sessions within a program? For example, if I’ve only got 30 mins in the morning and another 30 mins in the afternoon what’s the best way to split, including warmup (since most daily sessions are 60-75 mins)? I know there’s the busy dads program, but that’s not all I’m looking to accomplish over the year.

Any thoughts or advice?

ANSWER

Because not every training session is the same, there’s no perfect answer for you.
Best is to train in the AM, and get up early enough to complete the session, entirely, first thing. This will save time as it means dressing for training, going to the gym, etc., just once per day.
If not … Just use common sense based on that day’s session and your training time.
– Rob

QUESTION

I am an active LEO. I will be trying out for our SWAT team in March 2023. I want to start training now so I am not playing catch up when it gets closer to tryouts. I’m not the biggest dude and have struggled with some shoulder and lower back pains/injuries. I’m 45 years old, 6’1” at 179lbs. My shoulder is pretty much back to normal but it set me back quite a bit with my lifting progress. I have found myself struggling with putting on muscle and increasing weight. During the academy, I actually lost a lot of weight and muscle due to the high volume of calisthenics and running.
I say all this to say that I want to find a good training program that will set me up for success with our tryouts without losing a bunch of weight in the process.
One of the biggest challenges I know of for our tryouts is a 1.5 mile run followed by a 250lbs 50 yard dummy drag followed by another 1.5 mile run. My current 1 rep max back squat max is around 155lbs. That’s also about where I’m at now with my bench and deadlifts.
It’s a 3 day event that is sometime in the beginning of March but they have not announced the dates yet. They run it all day and you can not have a watch on you during the selection. I know there are smoke sessions and the following minimums:

13:30 1.5 mile run

5 pull up

5 chin up

38 push up

40 sit up

100 yard swim in pants and shoes

1.5 mile run

50 yard 250lbs dummy drag

1.5 mile run

Obstacle course

Everything is in full kit I believe. My biggest concerns are the 250lbs dummy drag and making it through whatever beatdowns they plan to dish out. All the minimums listed above are no issues.

ANSWER

Here’s what I recommend:
Weeks.    Plan
1-7           SWAT Selection Training Plan
8-14         Ruger
15-18       Glock (1st 3 weeks)
19            Total Rest
20-26       Repeat the SWAT Selection Training Plan the 7 weeks directly before selection.
Ruger and Glock are the first two plans in the Gun Maker Packet for full time SWAT/SRT. Flex the weeks in Glock as needed when you get the selection date.
Good luck!
– Rob

QUESTION

Headed to RTAC/Ranger in February. Should I keep running the ranger work up until then or do you have a recommendation? I’m coming off of strongman training so I’m slightly bigger at 245 and need to cut the weight.  Diet is on point, I count macros —

Semper Fidelis

ANSWER

Here’s what I recommend:
Weeks            Plan
1-7                  Humility
8-14                Valor
15                   Total Rest
16-23              Ranger School Training Plan – 8 weeks directly before reporting
– Rob

QUESTION

I have about 10-weeks before I start the Q-Course and was hoping for some plan guidance.

For context I just finished the big 3 + 2-mile improvement plan and am looking for something to maintain general fitness before starting the 6-week Q-Course prep plan.

What do you recommend for the next 3-4 weeks that will help me maintain strength ahead of the Q-Course plan?

ANSWER

– Rob

QUESTION

I am a newcomer to the fire service. Your training plans and articles have been incredibly helpful in tailoring my physical training to match the requirements of fire and rescue.

Now, as I continue in the performance improvement journey, I know diet is the next part of the equation. I have been reviewing your diet guidelines and weight recommendations for athletes. Overall, your plan is very simple and easy to follow, and I appreciate having hard numbers to target for weight.

However, I am 10-13 pounds lighter than your recommendation for tactical athletes (currently 5’-10” at ~163 lbs). I have been stuck at this weight for ~2 years even with increased protein consumption (lean protein shakes), with only a brief increase when intentionally eating high calories, including processed foods, and 2-3 protein shakes a day. This extra weight disappeared once I returned to a “normal” eating routine. I have also followed a brief period of Whole30, which seems to be in line with your guidelines, and that results in a weight decrease of 8-10 pounds over 3.5 weeks.

So, in addition to MTI’s general nutritional guidelines, do you have any specific guidance for athletes looking to increase weight? Or is it as simple as trust the general guidelines and the weight will come with time?

I am 25.

My father is 5’-10” at 230 pounds.

I appreciate the great content. Keep it coming!

ANSWER

My guess is you’ll fill out before you’re 30 and not to worry about it too much now.
But, if you do want to do an experiment, complete the Hypertrophy Plan for Skinny Guys, and every day, drink a 1/2 gallon of whole milk.
Email back and let me know the results!
But, know that when you return to mission-direct programming, you’ll lose some muscle.
– Rob

QUESTION

I watched your youtube videos on prepping for the CFA, and I was thoroughly impressed.

My daughter is applying for the Air Force Academy and needs to take the assessment in about a month. Do you have plans that would specifically prep her for the CFA?

ANSWER

Have her complete the Service Academy CFA Training Plan leading up to the Assessment.
The Plan is 6-Week long but she can utilize it for the remaining month. She shoud start with Session 1 and follow the plan until the date of the Assessment.
Thanks,
Mintra

QUESTION

I’m in the USMC reserves as a 0311 (rifleman). I live in the midwest where we have all four seasons if this helps at all. I am wanting to go to OCS this coming summer of 2023. I am a college student and I have started going back to the gym right now I’m doing boxing 2-3 times a week to help get started. I need to get in shape this fall to winter and then proceed to get specifically in shape for OCS during the Winter to Spring to be fully prepared for OCS in the Summer at Quantico.

I am stuck as to what to work on now to start the OCS training plan that MTI has to offer come this winter/spring. I have noticed the Military On-Ramp packet and the USMC Grunt packet, but still don’t know what to choose. What do you recommend to start getting back into shape for overall improved performance than going into the OCS Packet?

ANSWER

Complete the Geek Hero Packet starting with Military On-Ramp.
Then, 7-Weeks before your OCS date, drop out of the Greek Hero Series and roll into the USMC OCS Training Plan.
Thanks,
Mintra

QUESTION

Recently registered for your monthly membership.  Looking to get training suggestions as I have four very different personal training goals i have over the next 12 months.
  1.  Kilimanjaro – Will be doing a climb of Kilimanjaro in November 22.  To that end, I have started and am on week two of your Big Mountain V2 program.  Finding the program challenging but fun.
  2. Canadian Indoor Rowing Championship – Feb 25/26 2023.  Following my Kili Climb I am looking to do an Indoor Rowing Event.  Will be upfront and say I have little erg experience beyond doing 2000m rows for warmups while training.  Following Kili, i would have 13 weeks available for training.  Is there a particular training program or set of training programs you would suggest i use?
  3. 2CMBG Iron Warrior Competition – This is a military competition. Date varies between end of Aug and mid Sep 2023.  Event calls for a 36km ruck with 40lbs, a 4km portage with ruck +55lb canoe, a 8 km canoe trip and a final 6km ruck with 40lbs (50km total). I have done the event twice before with the last time being 2021.  Following the Indoor Rowing Event, i would have 25-27 weeks to train.  Is ther a particular training program or set of training programs you would suggest i use?  I have a fair amount of rucking experience (30+yrs military) but generally have a medium to slower pace (5-5.5km/hr).
  4. Ongoning maintenance – Following the IW competition i would like to stay at a “maintenance” level of fitness.  Like to know what training programs you would suggest.
Love to have your professional input.
Thank you in advance.  If you need any more information, please let me know.

ANSWER

Answers below:

1. Yes on the Big Mountain Plan
2. Follow it up with the 2,000m Row Improvement Plan for the Indoor Rowing Championship
3. From what we have I recommend the Best Ranger Training Plan, adjust the ruck weight to the weight used in the Iron Warrior Competition.
4. After that, drop into the Virtue Series, starting with Humilty.
Good Luck!
Mintra

Q&A 10.20.22

QUESTION

33 y/o Deputy US Marshal and reserve EOD tech. After a real stressful year I put on 35 pounds and ended up in abysmal shape. I am finishing week 5 of bodyweight beginner, looking for direction with limited equipment plans. My running base isn’t where I would like so I was looking at the running improvement plan, but my base isn’t back up to those long easy run mileages yet. During BWB I broke the endurance sections down into run/rest intervals and am currently at 14 min run 1 walk. I was looking at bodyweight foundations but am looking for a second opinion. I have a pull up bar, some dumbbells, and a ruck. I’m not opposed to buying a sandbag or some kettlebells. Unfortunately a full gym isn’t available. I’ve tuned in my diet and am already down around 15 pounds.

ANSWER

Apache – from the limited equipment Great Plains Tribe plans.
You’ll need a pair of dumbbells and a sandbag.
– Rob

QUESTION

How would you think would be the best protocol for improving the Burpee Beep lader?

ANSWER

8 Rounds …. every 90 seconds.
20% max rep burpees from the assessment.
Do this 2-3x, then increase to 25%, then 30%, then re-assess.
– Rob

QUESTION

I was wondering what your opinion is on the MTI Nutrition Guidelines and how they relate to vegetables like tomatoes and onions; as well as meats like pork (loin, porkchops, ribs, etc.) and dark cuts of chicken (leg, thigh). Thanks.

ANSWER

Don’t read anything into our guidelines – avoid sugar and wheat/rice, etc. and you’re good.
– Rob

QUESTION

I am a commissioned marine officer awaiting orders to TBS. I will be reporting in either March or June of 2023. I am currently training for a marathon that will take place in October, but after that I would like to put all my training focus on TBS prep. I assume you would recommend the TBS plan prior to reporting, but what else from your stuff would be helpful in the meantime?

ANSWER

Complete plans/order in the Virtue Packet until your 6 weeks out from TBS, then complete the first 6 weeks of the USMC TBS/IOC Training Packet.
– Rob

QUESTION

I have been doing your programs while I was in the 75th RAnger Regiment, and I have recently got out of the service. I liked your obstacle race programs along with your virtue series because I focused mainly on being an endurance athlete. I am currently doing fortitude. But I am looking for a program that has Olympic lifts (power cleans, hang powers cleans, and others like these), step ups, and speed training for short to medium distance endurance training. I am transitioning to firefighting and don’t need to be as much of an endurance athlete for longer stuff.

As a single dad my time is limited and am look to try and find a program that will allow me to focus on short full effort speed and endurance with a long run here and there because I find them relaxing and fun, while getting strong (strength and power) with Olympic lifting, with step ups/stair stepper work outs, pull ups, and training under load.
I am always a tactical athlete, but realize I don’t need to be the type of endurance athlete from my special operations time. If you have a program like this or can give me a recommendation, that would be greatly appreciated. Thank you.

ANSWER

Plans/Order in the Big Cat Series, beginning with Jaguar.
These are our day-to-day programming for full time Fire/Rescue.
Good luck with your new career!
– Rob

QUESTION

First, I’d like to begin with some kudos. I started MTI programming a little over a year ago to supplement my training throughout Army BCT -> OCS -> IBOLC -> Ranger. I began your programming just as I was starting OCS, and tried my best to keep it up throughout the rest of my Army training. Where it paid dividends was the lead up to IBOLC. I completed Humility just as IBOLC was getting started, and it put me at the front of my class for our RPAs (Ranger Physical Assessment). Humility took my 5 mile from low 34s down to 30:15, finishing consistently top 3 in my class. All of my peers throughout OCS and IBOLC would hear me rave about MTI programming, and a few said they hopped on board as well.

Here I am, post Ranger School, having graduated August 19th after going 62 and through. I’m currently in week 2 of airborne school, and when I graduate Airborne next week I’ll have about 3 more weeks here on Benning before I PCS to Fort Campbell to become a PL. Aside from Air Assault and Pathfinder schools when I show up to Campbell, I shouldn’t have many interferences with my daily workouts like I’ve had the past year and a half of initial entry training. What should my current course of action be? I’d like to hop back into your base programming, whether that be Daily Operator Sessions, Virtue, Greek, etc.

Please advise what my next steps should be. My Athlete Subscription is reactivated and I’m ready to get to work!

ANSWER

Thanks for the note and glad we’ve been able to partner with you as you’ve worked through your schools/courses!
Programming? Start with the Greek Hero Series and Hector.
– Rob

QUESTION

I’ve been doing the LEO On Ramp program and my (already not great) knees are having trouble all the lunges.

Do you have an alternate movement/substitute recommendation?

ANSWER

Reduce the range of motion …i.e. don’t go all the way down – and see if that helps.
– Rob

QUESTION

First I want to thank you and your team for what you do. I have been searching for a long time for a training methodology that builds and maintains the fitness I need for my job and competitions and I believe MTI is that system.
I am an athletic trainer for a small high school in rural Indiana and compete a few times a year in 5Ks, Spartan races, and various CrossFit events.
My goals are to run a sub-20 minute 5K and finish my next Spartan Sprint in under an hour. Eventually I want to be in a place where I can win these events and be able to lift at least my bodyweight (175 pounds at 5’10”) in the major lifts.
Also, how can I learn more about MTI’s methods? Your material that I have found on Youtube about Strong Swift Durable, nutrition, and Base Fitness have been intriguing.

ANSWER

It’s a little unclear is you’re asking for a programming recommendation?
If so, I’d recommend starting with the Big 3 Strength + 3 Mile Run Training Plan. This hits directly at your goal of strength and 5K improvement.
In terms of methods, much can be cleaned from our online articles and resources. And, from time to time I’ll teach a programming course which we’ll advertise in Beta – our weekly newsletter. Subscribe if you haven’t already.
– Rob

QUESTION

I am going to purchase a plan from mtn tactical, and would like some advice.
Currently I am currently not up to selectional par aerobically, strength and endurance wise. I am looking for a “good place to start” to build back up. I’m currently 6’ 195lbs with close to 20% BF.
My end goal is functional fitness and durability (I am preparing to enlist in the Navy as an EOD), I’m currently 29 so I have about a year and half until I won’t meet the age requirement.
I’ve been in decent shape before, and I feel that I am a lot better at listening to my body and preventing injury than before too.
Any advice would be greatly appreciated.

ANSWER

I’d recommend the plans/order in the Virtue Packet – beginning with Military OnRamp.
– Rob

QUESTION

First of all, let me say I really enjoy your thought-provoking essays and approach to your work. And, I like the multi-faceted approach to fitness you have.

I am a 56 year old male currently training by making up my own stuff. Usually mostly bodyweight but I have kettlebells and a sandbag I just bought from Mtn Tactical. I’m not necessarily “fit” but I do something most every day even if it’s just a 30 min walk.

As far as MTI programs to try, I’m stuck between Bodyweight Beginner and SF55. I don’t have access to a full gym and currently workout outside at the nearby track/soccer field. So, SF55 won’t really work. But I’m not sure 6 days/week of Bodyweight Beginner would treat me well as I seem to need a little more recovery.

Would using workouts from Bodyweight Beginner on an SF55 weekly schedule (Strength M,Th; Conditioning/Chassis T; Endurance F) be a useful adaptation?

Also, I’m currently dealing with some elbow tendonitis, is there a substitution you recommend for pull-ups? That’s why I’m mostly bodyweight/calisthenics right now but I hope to move on to KBs/Sandbags, etc. by the time winter arrives here in NE Ohio.

Thanks in advance for your input, keep up the inspiring work!

ANSWER

I’d recommend you try the first week of SF55 Alpha. Click the ‘Sample Training’ Tab and you can see the entire first week for free – so you can try it without purchasing it.
See how it goes … and if it goes good, purchase and complete that plan.
If it doesn’t go well and you get smoked, do Bodyweight Beginner first.
Pull up sub? No good sub that won’t also hit your elbow … so Just skip them.
– Rob

QUESTION

Currently training to climb Mt Shuksan in about 2 weeks. I’ve been use the Big Mountain V.2 program to prepare(which has been really good). Once I get back I will be looking to prepare for a guided Everest base Camp trek. Total trip time is about 18 days of travel. I believe the total distance is about 80 miles from Lukla to EBC and back to Lukla. I’m told its about 3-5 miles per day with total elevation gain during the trek of 8200ft. In addition, I will also be climbing Lobuche on the way back from EBC which adds an additional 3k ft of elevation climbing. Pack load should be light- no more than 25 pounds I beleive.

Thoughts on what program and timing?

ANSWER

– Rob

QUESTION

Loving the Half Marathon plan right now. But life has got in the way a few times so I am slightly behind.
Race is 25th September, today I finished session 19 in Week 4 (which would normally have been Monday this week).
As I approach race week, what should I do?
Carry on with plan as normal, but have 3 days taper before the race? Carry on until the last week, then jump forward to taper week? or something else like drop the odd session each week maybe?

ANSWER

Carry on to the last week, then jump forward to the taper week.
– Rob