All posts by SSD

Q&A 7.23.20

QUESTION

I am training to be a USAF Operator. I have come a long way, but my fitness level is still average. I recently took a PAST test and was able to hit a little above the mins for push ups and situps, but I failed the pull ups by four, and the 1.5 mile run by 30 seconds.
I have looked over the PJ/CCT Training Packet and plan on starting that soon, but my 5 meter target for the time being is improving my PAST numbers. I’m about to roll into Week 3 of the USAF PAST plan.
I feel confident that your plans are getting my strength endurance up, and I will be able to meet or exceed the pull up mins by the time of my next test, but I struggle with run times. That being said, I’ve been adding in  2 – 3.5 mile runs on top of the programing every weekday. But, I worry about over-training. Is running this much not allowing me enough time to recover? I know A&S is a significant challenge and I want to be ready, but I don’t want to negate the progress of the plan.
Any help or advice you have would be welcomed and appreciated.

ANSWER

Stick to the programming as prescribed. It would be okay to go on an easy 3-5 mile run on Saturdays, but don’t add any extra volume to the weekday programming.
Also – not sure your height/weight, but if you’re carrying extra fat, losing it will make everything better. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob

QUESTION

this time seeking some guidance on how to make the most of a (likely, but not guaranteed) marvelous event next week: the on base gym re-opening!
To recap, I leave for OSUT on October 6th to start the REP63/18X pipeline. This week, I completed the gym closure training plan, and I’m feeling awesome. My work capacity and general muscular endurance are better than they’ve ever been. On top of that, at 178 lbs I’m lighter than I’ve been in awhile, and almost as cut as I was back in the good ol’ days in my early 20’s. Awesome plan. The original recommendation was to start Humility next week, leading into the Ruck Based Selection plan immediately before OSUT. However, since the gym might be re-opening, I figured I’d ask a few questions about how to potentially make the most of that. They are as follows:
1. Should I do a 7 week gym based, strength training plan instead of Humility? If so, which one would you recommend?
2. If I switch to a strength plan, would you recommend doing one of the run/ruck (or the run+ruck) improvement plans concurrently? I’ve made some very solid gains in those events, and I’d like to keep progressing (or at least maintaining) as I build up to the ruck based selection plan. I’m also concerned in pretty much the same way for my gains in push ups + pull ups.
3.How much “extracurricular activity” can I reasonably do without sabotaging gains? What I specifically mean by that, is that I have access to a forest with a permanent land navigation course on it, and I like to occasionally go out there with a heavy ruck on and practice orienteering, in preparation for the STAR course; I’m wondering how aggressively I can pursue that without impeding recovery from working out. In addition to that, the gym also has a pool, and I’d love to do some very light swimming/water competence training as a way to break up the monotony of the remaining months, but worry that any extra activity outside of programmed training is going to ruin gains made.
Looking forward to your thoughts, hope all is well on your end.

ANSWER

Do Fortitude instead of Humility.
Extra? Pull back if you feel you’re overtraining.
– Rob

QUESTION

I am currently enrolled in the Diploma in Mountain Medicine program through WMS.  Kudos to Rob for writing part of the curriculum in the text for this program!
As you know, the 2 field sessions involve not only climbing, but training in rescue, so these aren’t simply climbing trips.
Which program is best for preparation for the rock climbing and high angle rescue course (one week of multi-pitch technical climbing and rope rescue, etc) and which program is best for the glacier and alpine climbing course (Mt Rainier for glacier climbing, crevasse rescue, etc).

ANSWER

I’m not familiar with these courses – but from what we do have.
– Rob

QUESTION

I am a cadet at SCU ROTC and I have a APFT in about 8 weeks. I am trying to max the APFT, since I am want to be an infantry officer.

I am trying to find a plan that’s best for my needs. I always max both the push-ups and sit ups, but I am currently sitting at a 14:15 for the run. I run constantly, but feel like I just can’t seem to get my run down.

What would be the best running-focused plan for trying to cut my 14:15 run to a 13:00 run within 8 weeks?

ANSWER

– Rob

QUESTION

I’m following daily operator, sessions are wicked! Got a few questions though.
I have football training in the mornings, light cardio plus skills and drills, roughly hour and half work. Should I take anything away from the sessions you’re writing because of this?
I’m regards to the programming itself, would you suggest adding assistance/corrective work to help with the lifts and add slightly more volume for putting on a bit of size? My unit is on stand down right now and would be good to put a bit of size back on or is the strictly down to diet?
As for corrective work, I know I’m not a bodybuilder and don’t want to be but my rear delts and upper back I feel is slightly under developed, any suggestions or just stick with the programming you’re writing?
Sorry for the length, appreciate it all rob. Good work mate.

ANSWER

Doubling up? Watch for overtraining. If you’re not recovering pull back.
Not sure what “feel slightly underdeveloped” means – but it sounds like bodybuilding. Cable rows might help.
– Rob

QUESTION

Thank you for your work. On the military side I know you like your 6 ft athletes to be 200lbs-205lbs. Given LE, specifically patrol officers need for extra upper body mass would you still recommend the 200-205lbs range? Would the weight recommendations be the same for your military and SWAT members?

ANSWER

Weight? Hard to answer as it’s so individualized. Issue is not only your own movement (running, jumping, etc.) but also the ability of someone smaller to egress you to safety is you go down.
Military and SWAT would be the same.
– Rob

QUESTION

I tried out last year for USAF TACP Tech School and unfortunately I developed stress fractures and ended up getting reclassed and as of now I’ve been training but I don’t know whether I’m on the right track or not for preparedness for rucking. I have been deadlifting, Squatting, and doing Sled bear crawl drags with 145lbs on it and just doing flutter kicks, iron mikes and mountain climbers. Just looking for input on how I can improve.

ANSWER

The best way to improve rucking is to ruck. I’d recommend the Ruck Improvement Training Plan.
8 Weeks directly before your TACP Course, complete the USAF TACP Course Training Plan.
– Rob

QUESTION

For the rescue swimmer plan could one just repeat the program after the 7 weeks?

ANSWER

I wouldn’t recommend back to back – it’s very intense and could lead to over training.
Best would be to do the USCG Rescue Swimmer Plan, then complete Barbossa from our Pirate Series for SOF with water-based mission sets, the re-complete the Rescue Swimmer Plan directly before your course.
– Rob

QUESTION

In reference to recovery. Should I take a whole week off in between plans? Even if they have total rest days in the plans final week?  Thanks for your time.

ANSWER

If the plans you’re completing have a week 7 unload/taper week, you can run them back to back.
– Rob

QUESTION

I’m wondering if you could give me some advice. I’m an alpine climber and skier and having used your plans in the past to prepare for the ski season I am now looking for a plan to keep my fitness for alpine climbing consistent over the next 12 months as a I look forward to trips to the french alps to hopefully do some 4000m peaks next year. The catch being that with the current situation I am unable to use my gym and even when the open I feel I will be reluctant to for a while at least.
With this in mind I’d just like your advice on what would be the best program for me at the moment.

ANSWER

Couple options:
1) Mountain Base Artimes – bodyweight strength, step ups, running – limited equipment. You’ll need a pull up bar and a 60# sandbag.
2) Peak Bagger Training Plan – intense and focused. Limited equipment. You’ll need a 60# sandbag, pull up bar and pair of 25# dumbbells.
However …. this all somewhat depends on what you’re currently doing in the mountains. If you’re getting out every weekend, don’t let this fitness programming interfere … i.e. do an easy run Thursday and rest Friday so you’re not sore/fatigued from the programming.
– Rob

QUESTION

Took your recommendation, the bodyweight foundations plan was great. I’m getting back into the SOF workouts, and am doing military on ramp. I’ve been diagnosed with 3 bulging disks that are causing a pretty bad case of sciatica in my left leg but with physical therapy and pain management it’s workable.
One issue I’m having though is with the craig special. I can’t hang clean a lot of weight, even trying to catch 95lbs is causing a sharp pain in my leg. I haven’t had any issues though doing cleans and other movements with a 60lbs sand bag (box jumps and jumping lunges with 25lb dumbbells are okay as well).
As I do military on ramp and get back into the SOF workouts, should I keep my craig specials light enough (around 65, maybe 95lbs on a good day) so that I can do them or split them up somehow so I’m still increasing my loading with the front squat and either taking the hang clean out entirely or separating them somehow so one doesn’t hold back the other? I don’t want to exacerbate my injury but need to keep training and love all the other parts about the workouts, just wondering what the best way forward with that one issue is.

ANSWER

Replace craig specials with 2x front squats.
– Rob

QUESTION

I have been looking at your Mountain programs, but cant seem to decide and really see the big differences in emphasis/volume/specificity regarding the following programs. Could you elaborate?

Mountain Guide pre season

Backpacker pre season
Big Mountain
What are the differences in recommended prior skill/fitness level for example?

ANSWER

All these plans share an emphasis on mountain endurance – especially uphill hiking under load, eccentric leg strength for the downhills, and some elements of general strength and conditioning.
The differences are primarily in intensity:
The Mountain Guide (Alpine) Pre-season training plan is the most physically intense as it’s designed for professional mountain guides. As well, it is the only training plan that includes specific, focused rock climbing training Alpine guides need for their trad lead climbing – you’ll need access to a bouldering gym or rock gym.
The Big Mountain Training Plan is the longest and is also very intense. It has the most focus on mountain endurance. It’s specifically designed to train athletes for long, multi-week expeditions up high alpine peaks – think the Himilaya or similar where much technical climbing (ice tools, alpine rock) is not required.
The Backpacking Pre-Season Training Plan is the least physically intense of the three – and designed to train regular folks for a 7-day backpacking trip where you’re moving 7-10 miles/day.
– Rob Shaul

QUESTION

I have completed the six weeks pst programming. It looks like the airforce isn’t gonna happen and I am now looking towards navy eod.
My pst scores are as follows
Test in scores for the 6 week program
Swim:10:30
Run: 13:02
Pull-up  10
Sit-up 47
Push-up 55
Test out scores for 6 week pst program
Swim 9:11
Run 11:15
Sit-up 90
Push-up 94
Pull ups 22
I have no time line as of yet for navy eod.
Thanks for the awesome programming and me
Programming and membership option. Excited to hear what you think

ANSWER

I’d recommend pivoting to strength while maintaining your running fitness until your plans firm up. Specifically I’d recommend the Big 3 + 5 Mile Run plan next, then follow it up with Fortitude to introduce rucking.
– Rob

QUESTION

Do you have any recommendations for a good warm up for an RPFT? (pushups, sit-ups, 5 mile run and chin ups)

ANSWER

See our Ranger School Training Plan which includes specific programming for the RPFT.
– Rob

QUESTION

I’ve been enjoying your Big Cat series of Fire/Rescue programs – it’s great to follow a program that combines Strength, Endurance, and Chassis Integrity.  I’ve noticed that you’ve updated your own Strength training to a different approach based on 1RM max percentages.  Do you plan on using these new protocols in your older programs?

ANSWER

All of the plans in the Big Cat series deploy different strength progression methodology. Three deploy methodologies which include 1RM efforts  and follow-on progressions: Leopard, Lion and Tiger. Jaguar deploys a 3RM effort and follow on progressions. Panther deploys bodyweight programming which is driving by max rep assessments.
Here is a link to MTI’s 8 Different Strength Progressions. I need to update this as I’ve added at least one more (efficient strength).
My own current strength programming is similar to the TLU Methodology. Leopard and Lion also deploy TLU.
I will be updating the Big Cat plans soon – but already several deploy 1RM efforts.
– Rob

Arete 7.23.20

Military / National Security / Foreign Policy

US Air Force threatens to nationalize aircraft manufacturing, War is Boring
Who Gets a Brown Beret? Rethinking Assignments to the Security Force Assistance Brigades, Modern War Institute
Promotion packet photos are out. Name and sex could be next. Military Times
2,410 airmen selected for transfer to Space Force, more to follow, Defense News
Taming the Lawless Void: Tracking the Evolution of International Law Rules for Cyberspace, Texas National Security Review
Protect Those Protecting Us The National Guard, Real Clear Defense
US Navy orders General Dynamics NASSCO to stop work after fire on USS Kearsarge, Navy Times

Homeland Security / First Responder / Wildland Fire

Why Should the U.S. Care about a renewed Iran-Venezuela Relationship? The Cipher Brief
Azerbaijan threatens to strike Armenian nuclear power plant, PravdaReport
Fire ventilation tactics based on structure type, FireRescue1 Daily
More Than Just a Fire: The Implications of the Bonhomme Richard Catastrophe, War on the Rocks
How to select the right-size hose for fire attack, FireRescue1 Daily
Firefighters making progress on Elephant Butte Fire near Evergreen, Colorado, Wildfire Today
Oregon sues feds over Portland protests as unrest continues, Stars and Stripes

 

Mountain

Iconic Horstman T-Bar Removed Due to Glacier Melt, POWDER Magazine
NEWS: John Kelly Breaks Pennine Way Fastest Known Time UKClimbing.com
Winter Weather Forecast | Outlook | Prediction For 2020 / 2021, Unofficial Networks
3 Dead After Glacier Tour Bus Rolls Over in Canadian Rockies, NYT
How to Safely Rent an RV This Summer, Outside Magazine
Why Has Crossbow Hunting Become So Popular? Bowhunting Blog
Video: 120 Miles Alone on the Tour du Mont Blanc Loop, The Adventure Blog

 

Fitness / Health / Nutrition

Decreasing Inflammation and Oxidation After Meals, NutritionFacts.org
What Is Sarcopenia and How Can You Defeat It? Mark’s Daily Apple
The Difference Between Effort and Pain, Outside Magazine
High Blood Pressure May Lead to Low Brain Volume, NutritionFacts.org
Fasting diet could boost breast cancer therapy, Science Daily

 

Arete 7.16.20

Military / National Security / Foreign Policy

F-16 crashes at Holloman; pilot successfully ejects, Air Force Times
US Air Force gears up for first flight test of Golden Horde munition swarms, Air Force Times
Army, Air Force Meet Numbers for Basic Trainees Despite COVID-19, Defense.gov
Congress skeptical of Navy’s unmanned vessels plans, Military Times
The Army Needs a Better Solution for its Pilot Shortage, Modern War Institue
General Praises U.K.’s Partnership With U.S. in Space Operations, Defense.gov
In major victory over Pentagon, CIA is authorized to expand offensive cyber operations, intelNews.org

Homeland Security / First Responder / Wildland Fire

U.S. Weighs Sweeping Travel Ban on Chinese Communist Party Members, Homeland Security Department
EFF Launches Searchable Database of Police Use of Surveillance Technologies, Homeland Security Newswire
Would the US Get Involved in a War Between China and Taiwan? Homeland Security
Firefighters battle to keep Bonhomme Richard’s flames away from fuel, Marine Corps Times
Pay for California state firefighters cut by 7.5%, Wildfire Today
BUSIEST PHOENIX FIRE STATIONS SEEING INCREASE IN COVID-19 CALLS, MORE FIREFIGHTERS TESTING POSITIVE, Firefighter Close Calls

 

Mountain

How Three Random Words Just Might Save Your Life, Adventure Journal
Carbon Monoxide Poisoning in the Mountains, American Alpine Institute
Arizona Trail Closed for Border Wall Construction Within Coronado Nat Monument, Adventure Journal
Incroyable on Red Pillar of Brouillard, a dream climb by Della Bordella, Cazzanelli, Ratti, Planetmountain.com
Revelstoke Skiers Are Farming Food to Feed Their Town, POWDER Magazine
Will the Fall Himalayan Climbing Season Happen? The Adventure Blog
Tool Users: Crack Climbing Gloves, Alpinist Weekly

 

Fitness / Health / Nutrition

How to Administer and Analyze a Heart Rate Drift Test, Uphill Athlete
A New Theory on Exercise’s Anti-Cancer Effect, Outside Magazine
The Right Way to Lose Fat: How to Exercise, Breaking Muscle
5 Reasons You Can’t Quit Sugar, Mark’s Daily Apple
The Most Effective Stretches to Prepare You for the Trail, Men’s Journal Latest
What Does Drinking Soy Milk Do to Hormone Levels? NutritionFacts.org
Your Fitness Tracker Might Be Able to Predict COVID-19, Outside Magazin

Q&A 7.16.20

QUESTION

I stumbled across your website while searching for workouts to better prepare me for the Georgia Smoke Divers class. I am very impressed with how each of your training plans are geared towards a certain discipline or an athletes needs. I’ve been a fireman for 7 years and consider myself to be in decent shape. I workout and maintain a healthy diet. But as you know training for something as intense as smoke divers requires a new level of commitment and training. I am interested in your program but I’m curious about a few things. The first is the timing….the Georgia Smoke Divers class that I’m attempting to qualify for is being held in November this year. Signups will open this week more than likely and the qualification test will be held sometime in September. So given the amount of time until the qualification and then the class, when would you recommend beginning this plan? And what to do leading up to this?
For about the past month or so I’ve been doing the workouts that they suggest on their website. Mainly running and calisthenics with a few gym days.
Thanks for any advice that you can provide and thank you for putting together the training programs that are tailored to these specifics needs.

ANSWER

I’d recommend doing the Smoke Diver Plan now, then dropping in to the plans/order in the Big Cat Series, then re-completing the Smoke Diver Plan directly before your course in November.
– Rob

QUESTION

My wife is seriously considering the Navy’s Aviation Search and Rescue pipeline and I was wondering which package would be the most benificial to her. Thanks for your help

ANSWER

It somewhat depends how far away she is from the course ….
Right now I’d recommend she begin with the US Navy PST Training Plan for basic fitness, then, assuming she knows her way around a swimming pool, following it up with the USCG Rescue Swimmer Course Training Plan and completing it before basic.
If, after basic, she has the time and liberty, re-completing the Rescue Swimmer plan directly before her course.
– Rob

QUESTION

Hey so I have a question which I assume is fairly common. My unit does fairly heavy PT however I want to prepare for a SOF selection and out PT doesn’t really translate to that. How could I incorporate your programs into my already fairly rigorous PT program? Thank you!

ANSWER

No good answer for this. Best would be to ask your unit to give you the liberty to train on our own for selection and skip PT. If not, you’ll have to do 2-a-days and manage the best you can. You can look for redundancy in your Unit PT and our programming, and avoid it as you go along.
– Rob

QUESTION

I have 11 weeks until my 50k Trail Run on September 5th.  Would you recommend I start at week one of the 50k training plan and just move my taper week up or should I start on week two?

ANSWER

Start at week 1, and skip week 11, finishing week 12 the week before your race.
Good luck!
– Rob

QUESTION

I had few questions about the single limb strength routine.  Are the kettlebell swings alternating sides or 1 side at a time?  What’s a good substitute for the rope climb as I don’t have a rope to climb.  Thanks,

ANSWER

The swings are 2 hands.
3x Tarzan Pull Ups as a sub for the Rope Climb.
– Rob

QUESTION

I’m looking forward to training the law enforcement training plans however I’m unsure where to start with all the options. Any advice would be helpful.  I’m currently an officer. My current fitness needs improvement. I’ll follow a plan for a bit but it wanes pretty quickly. I’ve built a full home gym and have access to pretty much everything but a rower.

ANSWER

Then move to the plans/order in the Spirits Packet of plans which are designed as day to day training for full time LE Patrol/Detectives. These plans concurrently train strength, work capacity, short endurance, chassis integrity (core), upper body hypertrophy (mass), and tactical agility. Start with Whiskey.
– Rob

QUESTION

Your day to day programming whether it’s the country singer packet, big cat, or greek hero series is amazing. But I’m curious about something. When following your day to day programming (whichever one) how would you add hiking 14ers into that? The programming can be intense and the rest days are needed so I’m curious on if you would replace a day with a 14er hike..or what exactly you’d do. I’ve been thinking about summiting all 58 colorado 14ers.

ANSWER

In general, fitness training should not interfere with mountain missions/objectives. What that means is when you start knocking out 14ers, being rested for and recovering from these objectives take precedence over gym-based fitness.
My guess given snow melt, is you’ll be able to start hammering out the 14’s at the end of July.
Now I’d recommend you drop out of Base programming and complete the Alpine Running Training Plan. This plan will sport-specifically prepare you for your 14ers.
When you start your 14ers, assuming you’re doing these on weekends, I’d recommend taking Fridays and Monday’s off as total rest. Friday so your rested for your climb. Monday so you can recover.
T/W/Th? – Tue + Thur – short gym-based sessions that focus on chassis integrity and strength. Look at the Monday/Wednesday sessions from “Leather” under the daily operator sessions. These are perfect.
Wednesday – I’d recommend a 5-8 mile, easy paced trail run.
So here would be your weekly schedule:
Mon – Rest
Tues – Gym Strength/Chassis Integrity (40 minute session)
Wed – Easy Trail Run
Thur – Tues – Gym Strength/Chassis Integrity (40 minute session)
Fri – Rest
Sat/Sun – 14’ers.
– Rob

QUESTION

Hello my ultimate goal is to be able to become a ranger, however i’m honestly in shitty physical condition i was wondering if i should start with apft training and then move onto rasp 1 and 2. Should i even do apft training plan or increase my running times and pushups and situps rep. currently im able to do 35 pushups and about 60 situps however my running is complete shit. Should i come back to this program once i’m able to do it and what reps and what time would you recommend that i would be able to run before i start apft. Thank you very much

ANSWER

The run program in the APFT automatically scales to your incoming fitness – so no need to wait. I’d recommend starting with the APFT Training Plan.
– Rob

QUESTION

I’ve just started the body weight foundation program and it’s working fine,
I just commissioned as a 2lt in the army and looking for ways to stay fit during this pandemic/quarantine.
My question is, after this six week program, what other program would you recommend?
I’m getting ready for Chemical Basic Officer Leaders Course and Airborne school.

ANSWER

Humility – it requires a 60# sandbag, 25# weight vest or your IBA, and a  pair of 25# dumbbells.
– Rob

QUESTION

What’s your hardest bodyweight program? To get really good at push ups, flutter kicks, Pull ups, smokings that will happen in selections such as ASFAB or RASP.

ANSWER

I’d recommend our RASP 1&2 Training Plan to prepare specifically for RASP.
If you want to do a bodyweight plan, I’d recommend Bodyweight Foundation – replace the EOs in the plan with flutter kicks if you expect to face those at your course.
– Rob

QUESTION

I am wondering if I can incorporate APFT strength endurance sessions into the Big 24 program. I will leave for basic training around august and I need to boost my pushups and situps. Should I just wait and add more APFT work as I get closer to shipping or can I add some in addition to max strength work? Thanks for your programming so far. I dropped 2 minutes off my 2 mile time (11:21), increased my bench so far to 180, and feel like an overall stronger and more capable athlete.

ANSWER

Not into Big 24 and make your progressions. Big 24 is too intense.
Best would be to drop out of Big 24 and drop into a multi-modal military plan that uses bodyweight for it’s strength programming. I’d recommend Achilles.
– Rob

QUESTION

I started with military on ramp because that’s what I know being prior service but I was curious if there was a better program to get a base general level of fitness to progress into a stronger leaner form. Also, what would you recommend as a year-long plan of plans to get to a stronger leaner form?

ANSWER

“Stronger leaner form” – are two things. Strength is different than lean. You can get really strong and still be fat.
90% of leanness/bodyfat is diet related. Fix your diet, and you’ll lean up no matter what programming you’re completing. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Military OnRamp is a great place to start any MTI programming. First two weeks are bodyweight – then you’ll move to lifting.
After Military OnRamp I’d recommend our Country Singer Packet of plans which concurrently train strength, work capacity, endurance and chassis integrity (core). Start with Johnny.
If you’re interested just in looks and not concerned with work capacity and endurance, I’d recommend the Ultimate Meathead Cycle after Military OnRamp – which trains upper body hypertrophy (mass) and lower body strength.
– Rob

Q&A 7.9.20

QUESTION

I was subscribed to MTI when I was in the military doing military programs and have since unsubscribed since leaving the military. I saw great results from the programs I was using and would like to subscribe again but I don’t see any boxing specific programs, is there anything I could use in place of a boxing specific program or is there any chance of that program being created in the future?

ANSWER

Sorry – I don’t have a boxing-specific training plan. Closest we’d have would be a BJJ Plan.
No current plans to build one – I simply am not familiar enough with the specifics of the sport.
– Rob

QUESTION

I’ve recently started your run improvement programming and my second strength session absolutely destroyed my legs to the point where I had a very hard time walking. What do you recommend for recover?

ANSWER

Soreness decreases as fitness increases. There’s no shortcut .
Options:
– Stick with the program as prescribed and do your best. Most accommodate in a couple weeks.
– Take an extra day off
– cut the prescribed rounds of the leg blaster progression in half.
– Rob

QUESTION

For the times provided by the run calculator, if I’m able to run the prescribed interval set quicker than the time prescribed on that set should I try to do so or should I focus on staying within those time frame provided?

If I should stay within the time frame, for personal knowledge and understanding, why that instead of completing the interval quicker? Thanks.

ANSWER

These should be hard … so either you didn’t run your best assessment (which would make these easier since they are base on your assessment results) or misread the calculator. But regardless, don’t slow down on the threshold intervals … if you can run them faster than prescribed, do so.
– Rob

QUESTION

I just had a question regarding the Big 24 training plan mentioned above in the subject. First off I am currently a squad leader in the Army Infantry and was wondering if running in the morning and or doing calisthenics on top of doing the sessions in this plan would be too much or overdoing it and would result in me injuring my self and doing more harm than good. Would there be room to change stuff around in the schedule if it is too much?

ANSWER

Others have completed Big 24 as a 2-a-day with their Army PT.
– Rob

QUESTION

I want to join swat within the next year so I want a plan that will not only get me in shape and ready for swat school and swat PFT but a plan that will help me excel in the physical fitness portion of this endeavor. I want to go in there and be in superior shape then the guys that are already part of swat. I humbly ask for your guidance and expertise in this area in order to accomplish the mentioned goals, thank you.

ANSWER

Now – complete the SWAT Selection Training Plan. 
Then …. drop into the plans/order in the Gun Maker Packet – these are specifically designed as day to day programming for full time SWAT/SRT, then ….
Re-do the SWAT Selection Training Plan the 7 weeks directly before selection.
– Rob

QUESTION

I am a longtime fan of both your training plans and articles (your failure resume really impressed me as it takes quite a bit of ownership for someone to admit their mistakes particularly in public.) I have used Rat 6/357 Strength and various others over the years to stay in shape in the Marine Corps and am currently using your Big 3 + Running program. Anyway, long story short I am thinking about competing in the USA Bobsled Combine this summer and figured who better to ask to help me come up with a training program than you. The combine consists of sprints (0-15 meters, 0-30 meters, 0-45 meters and 30-45 meter on the “fly”), as well as a shot toss and and a broad jump both for distance. If a person succeeds at the combine they are invited to attend a training camp that consists of a 1RM power clean and a 3 RM Back squat . Is this something that you would consider writing a program for? I would happily pay whatever you think is appropriate. In either event thank you for all the awesome programming and the hours of strength training that you have created! Truly you have made me stronger.

ANSWER

Sorry – can’t help with this one.
The issue is the sport-specicificity of the short sprints. My guess is technique is huge with these and I have no experience with that type of track-specific technique or fitness coaching. My understanding is most those athletes come from high level track/sprint backgrounds.
– Rob

QUESTION

I’d like to start off by saying I have been training with MTI for about three years now and my fitness level far outshines my peers at all training I have attended. Currently, I am at IBOLC and looking to find a training program that fits the in and out of the field schedule I have while setting a strong foundation for Ranger School. Some weeks I will be in garrison and will be out by 1700 each day. Other weeks I will be in and out of the field or in the field all week. I always have weekends off. Any suggestions?

ANSWER

No easy answer for you here. For those attending Ranger immediately after IBOLC, I generally suggest they complete the Ranger School Plan prior to IBOLC, knowing the mixed up schedule – then do their best to maintain fitness at IBOLC.
In general, if you are attending Ranger directly after, the “crux” events at the first week are the strict push ups, the 5 mile run, and the long ruck. I’d look at our Ranger School Plan and as time permits, follow the programming focusing on those events.
If you’ve got time between IBOLC and Ranger, where you’ll be able to train specifically for Ranger, and now you’ve got gym access, I’d recommend the sessions in 357 Strength while in garrison.
– Rob

QUESTION

Can you suggest a course(s) for an ageing climber (60) considering a guided big mountain (Ama Dablam, Himalaya) in November? With only 5 months to train, the training factor will force my decision soon.
I’m not sure whether your Big Mountain program or Alpine Assessment or other choice would be best. Looking over the Alpine Assessmnet, I will need a ramp-up program. If I were to run 15km today, I would not manage within your time rankings.
A few facts on the climb:
  • 6812 meters (23,346) summit
  • All vertical sections use fixed rope with ascender pull (lots of upper body work)
  • Sustained steep climbing to summit
  • Rappel technique for descent
A few local crag climbs will be part of my plan, but I would mostly appreciate any suggestions or thoughts on your conditioning courses.

ANSWER

5 Months – 21 weeks. Here’s what I’d recommend:
Weeks.    Plan
1-7           Helen
8-11         Artimes
– Rob

QUESTION

Thanks for the great work at MTI. I have a question about concurrent training for urban firefighting and backcountry hunting.

I’m working my way through Jaguar and will continue through the rest of the Big Cat series.  I work at a 6-station full-time fire department running about 11,000 calls a year in a city of about 200,000.  I staff an engine and a USAR heavy unit.  I have found immediate translation from the training into structure fires in our area. Particularly in chassis integrity.

However, I’d like to also train for weekend-long backcountry hunting trips from sea-level to about 3,000 ft of elevation.  I’m hunting pig and mule deer in the central coast area of CA, so relatively  low elevation and low animal weight.  I am a regular hiker and spend a few weeks a year on wildland fires.

How would you suggest I incorporate some backcountry hunting work to hunt in August and September while continuing my base programming for urban fire?  For obvious reasons, the urban fire programming and its benefits are the priority.

Just saw your email about your personal hunting programming and loved it.  What are your thoughts?

ANSWER

The biggest bang for your buck would be to get in 1-3 hours vertical/week … loaded or unloaded vertical hike uphill and run down. You can do laps on shorter, steep hill, or do a longer effort on a tall hill. Not sure your terrain, but it’s not important.
For load – I use water so I can dump it at the top. Not sure your daypack size, but 24-32# (3-4 gallons should be all you need). Hike up, dump, run down, and repeat for a short hill. When I’ve done laps I’ve just keep extra gallons of water at the truck and made the transition quick.
If you get more than 2x/week to train for the hunt, add in a long trail run on day 3 …. 60-120 minutes.
– Rob

QUESTION

I was looking into your athlete subscription and had a quick question. I’m currently a Engineer PL with a background in MMA and weightlifting. Running track and cross country while I was younger I generally had no problem with endurance events, running 11min 2 miles and an 18min 5k. However, as I’ve gotten more muscle it’s definitely tapered off. Still can run 5mi under 40min and did a 2:37 on Sapper 12 Mile ruck but not where I’d like to be. My strength isn’t an issue. At 165 BW I’ve got a 410 Squat and 445 Deadlift but rucking I feel is my biggest Achilles heel since I’m a shorter guy. I plan on going to selection late next year or the year after but waS curious as to which program would be most conducive to addressing my weaknesses while still allowing me to do AM PT with my guys. I have no equipment limitations, nor do I mind large investments of time. In Hawaii, so ocean swims and beach runs/rucks are a viable option as well. Saw Selection program but wasn’t sure if that was the best avenue as I have plenty of time to prep. Ranger end of this year as well. Sorry for the long winded email.

ANSWER

It’s a little unclear from your note exactly what you’re looking for – A multi-modal program that includes rucking/running or a plan focused just on running or rucking?

Here are some options:

Multi-Modal, Day to Day: Plans/order in the Greek Hero packet of plans, beginning with Hector. These plans are designed as day-to-day training for military infantry/SOF and concurrently train strength, work capacity, chassis integrity, tactical agility and endurance (run/ruck). Another option would be Valor.
It’s too early to drop into a specific selection training plan until you know your schedule.
– Rob

QUESTION

I’m looking for my next challenge.
And after a long time. I want your advice.
I’m in great fit, I think I can handle these training programs.
sfod-d, basic recon v2, recon challenge, ruch based, devgru.
Can you please tell me about what each program puts emphasis on?
And which of them is the most hardest and intense?

ANSWER

Each of these plans is specific to that unit’s selection. Pls know that the Basic Recon Course Training and DEVGRU Plans require swimming pool access – which is difficult now.
I’d recommend the Ruck-Based Selection Training Plan, if you are indeed fit and up to a challenge.
– Rob

QUESTION

I’m looking for a beginning strength and conditioning plan for hiking, backpacking, and archery hunting.  I have visited your website and read a lot of the training plans, but I’m a bit confused as to where to start.
I’m late 40’s, in decent physical shape, with an old right knee injury that is sore from time to time so running and barbell squats are a no-no (rucking and adjustable dumbbells work well, though).  I lift weights with dumbbells 3-4 times per week.  For cardio, I have a GORUCK backpack that I use with 20 pounds twice per week on hikes ranging in length from 2-6 miles in varying terrain.  I recently started to learn how to shoot a compound bow, and look forward to hunting turkey, deer, antelope, and elk, in the near future (hopefully this season).  My diet is strict and clean with lean meat (mostly bison, ground turkey, wild fish), lots of vegetables, fruit, some grains, and about 90 ozs of filtered water per day.  I take supplements such as a multi, VD3, and a very clean protein powder mixed in my daily smoothies, all from top of the line companies.
I live here in California, and the Sierra’s can really kick your ass if you are not prepared.  I have read over your Peak Bagger and Backpacking Preseason training plans and thought that they may be a good starting point, but I figured I should reach out to you guys and get your advice.  Ultimately, after I have built a solid base of strength and conditioning, I would probably need to move on to the Backcountry Hunting Base plans to take the strength and conditioning to another level.
Final question.  If I purchase a plan, are they mine to keep, or do I have access to them only for a set amount of time on your website?
Thank you for all of your help.  Really appreciate it.

ANSWER

Given your equipment and exercise restrictions, I’d recommend Backcountry Hunting Base to begin. The strength work is all bodyweight based, so you’re covered there. You will need to build a 60-pound sandbag – an old duffle bag or back pack filled with dirt/sand will work (put it first in a contractor’s bag).
This plan does include a 3-mile run assessment and follow on intervals. Replace the running with a steep, loaded hike approximately 30min long, with a 30# backpack, and do it at threshold pace (fast as possible), weekly.
Once you purchase an individual training plan, you have access to it as long as we’re in business. Access is online via a desktop or our app.
– Rob

 

Arete 7.9.20

Military / National Security / Foreign Policy

New Shaw Air Force Base leader talks readiness amid pandemic, Air Force Times
US Navy deploys 2 carrier groups to South China Sea, War is Boring
Strengthening Maritime Capability, RealClearDefense
Army on path to use space sensors to help guns on the ground see farther, Defense News
Strategy is a Journey: Thoughts on Strategy and Stability in an Evolving World, Small Wars Journal
Military Experience Inspires Harvard Nanofiber Body Armor Research, RealClearDefense
Trump nominates 4 Air Force generals for new commands including NORTHCOM, Air Force Academy, Defense News
Germany spent over $1B to cover costs linked to US troops, Military Times

 

Homeland Security / First Responder / Wildland Fire

China Becoming Concern for U.S. Commanders in Europe, U.S. Navy News
The Next American Terrorist, The Cipher Brief
The Message in Russia’s New Nuclear Weapons Strategy: Don’t Mess With Us, but Let’s Talk, Hudson Institute
Protecting Undersea Cables Must Be Made a National Security Priority, Hudson Institute
‘WE’RE ALREADY OVERTAXED AS A SYSTEM’, Firefighter Close Calls
Wildland firefighters’ invisible injuries can be life-threatening, Wildfire Today
AOC: $1 billion budget cut to NYPD not enough; ‘Defund the police means defund the police’ Law Enforcement Today
It’s a felony to assault a police officer. Virginia lawmakers are trying to change that – and much more. Law Enforcement Today

 

Mountain

Carbon Dioxide Poisoning in the Mountains, American Alpine Institute
Here’s how to (safely) enjoy summer activities at resorts across America, FREESKIER
21 Perfect Solo Hikes to Get Away From Everyone, Backpacker
When Alpinists Go Rogue, Outside Magazine
How to Survive a Treestand Accident, Bowhunting Blog
The Best Multisport Gear for Big Adventure Days, Powder Magazine
Detours Worth Taking along Your Drive to the Yukon or Alaska, The Outbound Collective
4 Ways to Make Your Bouldering Sessions More Deliberate, Training Beta

 

Fitness / Health / Nutrition

How to Set Up Your Training Intensity Zones, Uphill Athlete
Use Your Brain to Get Flexible Fast, Breaking Muscle
People with high cholesterol should eliminate carbs, not saturated fat, study suggests, Science Daily
Epigenetics, or What I Mean by “Reprogram Your Genes” Mark’s Daily Apple
These 19 Vegetables Are Surprising Sources of Protein, Men’s Health
The Best Exercises to Activate Muscles, According to Physical Therapists, Men’s Journal
The Benefits of Heat Training, Reconsidered, Outside Magazine

Arete 7.2.20

Military / National Security / Foreign Policy

Space Force launches third GPS III satellite, Air Force Times
Despite pandemic, Air Force continues long-range Bomber Task Force missions in Europe, Air Force Times
Trump approves plan to withdraw 9,500 US troops from Germany, BBC News
Congress moves to block Trump’s Germany troop withdrawal plans, Defense News
Pentagon to increase control over nuclear weapons funding under Senate proposal, Defense News
China Becoming Concern for U.S. Commanders in Europe, defense.gov
Proposals would make extremist activity a military crime, create DOD oversight office for racial issues, Military Times
Unmanned, Lethal, and Organic: The Future of Air Support for Ground Combat Forces, Modern War Institute

 

Homeland Security / First Responder / Wildland Fire

What do Firefighting Ability Tests Tell Us About Firefighter Physical Fitness? A Systematic Review of the Current Evidence, Journal of Strength and Conditioning
10,000 officers respond to policing poll: Only 7% would recommend becoming a cop, PoliceOne Daily News
Should Cops Get ‘Qualified Immunity’? Hoover Institution
8 tactics to prevent or survive gunfire at a demonstration, PoliceOne Daily News
1,200 extra Chicago cops to be deployed over July 4 weekend, PoliceOne Daily News
Annual National Fallen Firefighters Memorial Weekend postponed due to pandemic, FireRescue 1 Daily News

 

Mountain

5 Ways To Improve: Jackson Hole Mountain Resort, Unofficial Networks
Unsent: 100 Free Replacement Route Names, Climbing Magazine
Uncut: Anak Verhoeven Makes the First Ascent of Belgium’s Hardest Route, Climbing Magazine
The 18 New Rules of Camping, Outside
Become a Better Skier Through Rock Climbing This Summer, POWDER Magazine
How A Girl From A Remote Nepali Village Became a World-Class Trail Runner | The Way Of The Wildcard, Red Bull

 

Fitness / Health / Nutrition

How We Get Stronger, NYT
Reexamining the Mythology of the Tarahumara Runners, Outside Magazine
Measuring Ketones: What, When, Why, and How, Mark’s Daily Apple
15 Lessons Learned for Lifters From the Great Lockdown, Breaking Muscle
Effect of Ibuprofen on Muscle, Hematological and Renal Function, Hydric Balance, Pain, and Performance During Intense Long-Distance Running, Journal of Strength and Conditioning
Carolyn Parker Shares Lessons from 25 Years of Breaking Trail for Female Athletes and Coaches, Uphill Athlete
Running Tracks and GPS Watches, Uphill Athlete
We Can No Longer Take Breathing for Granted, Outside Magazine

 

Interesting

No one wants to go back to lockdown. Is there a middle ground for containing Covid-19?, STAT
Geologists identify deep-earth structures that may signal hidden metal lodes, Science Daily
Marine training may take more mental than physical grit, Science Daily
The Tour de France Goes Virtual, Outside Magazine
Unemployment rate is higher than officially recorded, more so for women and certain other groups
, Fact Tank
PETA wants the Air Force Academy to stop using live falcon mascots, Air Force Times
‘Chasing the virus’: How India’s largest slum overcame a pandemic, Al Jazeera

Q&A 7.2.20

QUESTION

I’m interested in the fat loss and strength training program, but I don’t have a sandbag. I have a dumbbell set (20kg), a physioball, and just ordered a plyobox. I’m 42 years old, 5’7″, 170 lbs, and have about 25% body fat. I’m try to strengthen and tone, but to also continue to play in the mountains (ski, bike, climb). Oh and I live in Jakarta, Indonesia. What do you suggest?

ANSWER

I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan, then follow it up with Moe – the first of our dumbbell/kettlebell training plans.
Also – fix your diet. You can’t outwork a shitty diet and nutrition is 90% of fat loss. Here are our recommendations:
– Rob

QUESTION

I’m inquiring to see what plan would work best for me. I’ve asked before but, I specifically need to get my run times down and keep my strength.  I am on SWAT and leave for 19th SFG in October and have SFAS probably near January don’t have the exact date yet.

ANSWER

Right now, based on your email, I’d recommend the Big 3 + Run Training Plan.
– Rob

QUESTION

Long time MTN Athlete here coming from the U.S. Army.  Looking for a recommendation for a summertime training plan with some specific caveats.

I’m on the tail end of recovery for a 2-year injury to my glute/IT band that has landed me in PT for the past month and a half.  As a result, I recently invested in a Gorilla Bow as a means back to physical fitness relying on resistance training, especially while all the gyms remained closed.  I also have a 60 lbs sandbag I can employ.

Any plan you would recommend that can be readily modified for resistance training?  Looking for all around fitness with emphasis on chassis integrity, high rep-to-set ratio.

ANSWER

I’d recommend the Gym Closure Training Plan II and using your 60# sandbag instead of the 45# ruck for the exercises prescribed.
– Rob

QUESTION

How do you develop progression throughout a program? Does it progress day to day or week to week? For instance in the Sandbag programs will Monday’s strength progress to the next strength day or to the following Monday?
Do you think an athlete could meet the relative strength standards without using barbell training? Using body weight, sandbag, or dumbell?
Do you have a relative strength standard for non-barbell exercises?

ANSWER

1. 30 second burpees, 30 seconds rest
2. Progression depends on the program and the details can’t be answered in an email. I’d recommend you consider our programming courses to learn more about MTI Programming.
3. No.
4. No
– Rob

QUESTION

I want to start off by saying that I’m really enjoying this ON RAMP program. The one question I have is; what do you recommend for someone deployed that doesn’t have a sweet ass workout sandbag? I tried using the standard army green ones but the durability of those, as we all know, is goshdangmuthafu***** terrible. I’ve supplemented the sandbag clean and toss with standard clean and jerks(cant exactly throw the expensive ass rogue bar and plates the army is letting me use), and the keg lifts with  50lb plates. Any ideas that would get me close to the sandbag experience would be awesome.

ANSWER

You can use a ruck, and avoid the throw sandbag exercises to minimize damage  …. or lots of duct tape.
– Rob

QUESTION

Are there any exercises to replace the dumbbell and sandbag elements of the backcountry ski pre-season program?
I’ve purchased the plan to get ready for the Australian snow season but gyms won’t open for two weeks and equipment is either sold out or stupidly expensive.
I ask with the understanding that this may compromise results.
The plans you produce are excellent; thank you for your consideration and hard work.

ANSWER

You can use an old backpack for the sandbag. No good sub for the dumbbells – but you can replace with similar sandbag exercises and bodyweight exercises.
– Rob

QUESTION

I have question regarding the second half of the training portion for session 2 of fortitude. Is there rest between the sets in the round i.e. 3x bench press straight to walking lunge or is it 3x bench, rest 30 seconds, and go into walking lunge. Thank you for the help.

ANSWER

It’s not a crossfit wod done at frantic pace. Work steadily, not frantically, through the circuit. It’s okay to take rests between exercises. Most important is getting heavy, fast.
– Rob

QUESTION

I recently graduated and completed an Army ROTC program and commissioned active duty as an Infantry Officer. From my understanding of the profession, physical fitness, specifically the 2 mile run for the APFT as well as the 5 mile event for the RPFT, are the biggest indicators for high performers. I was referred to your programs by a ranger battalion guy, and I figured if it worked for him I need to get on the program too.
I have 16 weeks until IBOLC begins for me at Ft. Benning, and I wanted to make sure I’m doing the right things in preparation for IBOLC and Ranger School, as my previous attempts to get in the best shape possible have gotten me in decent shape, but nowhere near where I’d like to be.
Where I’m at now:
After increasing my training load a little to quickly and probably improperly, I was diagnosed with medial tibial stress syndrome and am seeing a physical therapist to rehabilitate my legs to avoid future injury. In the meantime I have been biking and rowing to keep my cardio up without further injuring my legs and have been doing calisthenics workouts in addition to the physical therapy. I’ve also started the low carb/sugar diet from your nutrition page.
My Current COA:
Once I am cleared by my physical therapist, presumably in the next two to three weeks, I plan on starting your Post Rehab Leg Injury Training Plan. After that program I’m planning on doing the Army IBOLC Training Plan in the 6 weeks leading up to my IBOLC class.
Until I am cleared to run/ruck again, I was planning on doing a modified Body Weight Foundation plan, substituting the running for biking or rowing.
Please let me know if this COA is sound, or if there is anything else you would recommend I do in order to get into fighting shape for IBOLC and eventually Ranger School and beyond.
Thank you for these resources and training plans, I’m looking forward to completing them.

ANSWER

Plan is solid.
– Rob

QUESTION

I just subscribed to your service and am ready to start the training in hopes that i will be more fit for my Colorado Elk hunt in September.  I have previously had -2- L5/S1 discectomies (5 years ago) which do not bother me anymore but my doctor suggested that i find other cardio options outside of running to avoid any unneeded stress on my back.  Is there a substitution you would recommend for running in the training plans?  I’m ok to try shorter distances of running but would like some other options if running doesn’t work out for me..

ANSWER

Rucking (walking with pack) or cycling (double the distance) … the plans include running to build event-specific mountain performance, but decrease the impact from excessive rucking.
Cycling is okay, but does not transfer best to hiking/rucking – which is what you’ll do while hunting. At some point, you’ll stop adding to your mountain endurance and just improve your cycling.
– Rob

QUESTION

I’m doing Humility.  I trained to be a tactical athlete for a eight years and dropped down to a much lower intensity level three years ago.  I was not severely deconditioned, but I was pretty complacently degraded.
I’ve seen good results with Humility.  Progression from Test Series 1 to Test Series 2 averages about >25% improvement in raw scores and a minute off the 2 mile time.  My work capacity has definitely improved, and I feel better.  I realize how far I’ve fallen though.
I’ve seen your emails warning against individualizing plans, the dangers of gravitating towards what you’re good at and not meeting mission requirements.  Since my purpose in doing Humility is to get strong enough for Peak Bagger and given that Humlity is a general fitness plan, I felt comfortable swapping some events to better suit that goal.  I add weights to the weeks with step ups and swap the burpees in the work capacity session for heavy step ups when there are no step-ups that week.  Quadzilla is working out great, and I think that I will be ready for the leg blasters.  Also, weighted running seems like a bad idea for my joint health and I have no need of it, so I swap it out for a ruck.
Program access is all good.  The only other thing I have a question on is the Founder type exercises.  Are you supposed to contract the back to tilt the hips forward?  I got out of PT a while ago and opt to use the Founder type exercises to practice a protective, neutral spine by engaging the deep core.

ANSWER

Humility is actually one of our tactical plans.
Founder – these are isometric strength exercises for the low back. You don’t contract the back to tilt the hips forward. Rather, you contract the back, then hinge forward …. and you’ll feel an increased intensity in your back.
– Rob

QUESTION

I’ve just finished the run improvement plan and my results are insane.

I’m looking to now complete the ruck improvement plan but I’m concerned about rucking 4 times a week and overdoing it and getting injured.

How can I combat this? Shall I swap an impact session for a non impact or just maintain mobility and recovery to combat injury?

ANSWER

I’m not sure there’s a problem to begin with … but you could replace one of the interval rucking days with interval running. Just do the same distance at a threshold pace – as fast as possible.
– Rob

QUESTION

I am looking into buying a low impact cardio machine and wanted to know your opinion on the 3 listed machines. Do you have an opinion on these and the functional transfer of training with them as a tactical athlete?

ANSWER

My thoughts about these –
Assault Bike – only seen it used for short events – not for longer efforts – 60 minutes … not sure how that would work – transfer is limited as you’re not supporting your weight.
Rower – I’ve gone up to 5K on one – 20 minutes – transfer is limited – as you’re not supporting you’re weight.
Ski Erg – If it’s the arms only, no good.
Best low impact cardio that transfers? My recommendation right now would be unloaded step ups. Cheap too!
– R

 

Strength Training Plans

 

1) HYPERTROPHY FOR SKINNY GUYS

Who is this plan for?
I rarely, if ever, recommend the plan for mountain athletes. Often I’ll recommend it for young men already in or heading to the military who have some obvious need to add muscle – think 6-footers who weigh 160 pounds. It can also be a great plan for high school athletes – not only does it increase mass, but because of the high reps, athletes get lots of practice with the exercises.

Finally, several veteran tactical athletes who don’t really need the mass, but simply like to train body-builder style will complete the plan from time to time because they miss simply throwing iron around in the weight room. Many have repeated the plan several times.

Overall, this plan is a focused, direct, super-efficient, and “fun” training plan on our general fitness side.

BUY HYPERTROPHY PLAN 

2) BIG 24 STRENGTH TRAINING PLAN

Completing the final two training sessions of a Big 24 cycle is the closest Rob has ever come to puking in the gym. Big 24 is intense and full on … simple and hard.

Instead of working up to 1RM, in Big 24 athletes work up to 3RM – or 3x repetition maximum in 6 classic strength exercises … Back Squat, Walking Lunge, Hang Squat Clean (Day 1) and Bench Press, Pull Ups (max reps), and Push Press (Day 2).

Follow-on set rep schemes are 8 Rounds of 3 reps (8×3 – 24, hence the name). In the first follow-on progression, the athlete drops 10# from his/her 3RM and completes rounds 4-8 at that load (5 Rounds total). In the second progression, the athlete drops just 5# from his/her 3RM and completes rounds 4-8 at that load. In the final progression, the athlete completes rounds 4-8 at his/her 3RM… then they re-assess and start the progression all over again.

BUY BIG 24

 

2) SUPER SQUAT STRENGTH TRAINING PLAN

MTI’s “Super Squat” progression is our implementation of the famous book, “Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks” by Dr. Randall Strossen.

Dr. Strossen’s original Super Squat progression is classic, old-school strength training.

MTI’s version of the Super Squat strength progression uses percentages based on your 1-Rep Max and the completion of 1 Round of 20x reps of the Back Squat and Bench Press. The round will be completed without racking the bar, and with 2-3 big breaths between each rep.

BUY SUPER SQUAT 

 

ALL STRENGTH PLANS

In addition, we offer several other plans (that each focus on different strength training methodologies).

Below is a list of all our current strength training plans and packets:

 

 

 

Not sure which plan? Email rob@mtntactical.com