Training question? Email rob@mtntactical.com
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Training for Longevity: Adjusting Load Without Cutting the Work
ATHLETE:
Hope this finds you well. I want to say thank you for the terrific article “I’m 57. I Train Every Day” you put together and the positive impact it’s had. Y’all are exceptional and have helped me in more ways than I can count.
While not comparable to 57 and the work you put in, I have definitely been feeling the effects of hitting 40 as far as my ability to recover after a training session, joint/low back pain, etc.
Over the past month or so, I’ve transitioned from the daily busy dad stream to the 45+ stream which has allowed me to train more consistently (3-4 sessions per week). Prior to this, among other things, I found myself struggling more and more with recovery between sessions.
The section below from the article really hit home…recognizing the reality of needing to adjust loading ranges (rather than strictly sticking to that which is prescribed), while keeping reps and duration unchanged.
“Few training sessions are exceptional. I listen to how I feel and adjust loading accordingly, but I never shorten the work. The reps and duration stay the same; the load flexes. Overall intensity is mostly moderate. With rare exception, I avoid panic breathing. Ninety percent of the time I grind steadily from one exercise to the next – comfortable, but not easy.”
This simple shift of checking my ego and humbling myself has allowed me to train routinely and recover better. For one, pull-ups have been an issue for a long time due to chronic elbow issues and regular flare ups. Simply allowing myself to break reps if necessary or use the lower end of the rep range in a circuit like the one below has allowed me to continue to train with zero setbacks.
Even this morning my low back was giving me issues, so I used a loading for hinge lift well below the prescribed range. Previously, I would have just blindly powered through leading to a potential setback…instead, I let go of the “I need to have an exceptional session” mentality, and just focused on putting in the work and making progress.
Both you and Emmett have been absolute class with training advice and help along the way. Many thanks Rob.
ROB:
Glad the article resonated and the adjustment is working for you.
The goal for me has transitioned from training for fitness to training for training. The activity itself.
Thing is, show up everyday, set your ego aside, let gravity work – and good things happen.. Consistency = improvement. It’s physics.
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Long-Term Pipeline for IBOLC, Ranger School, and SFAS
ATHLETE:
Good afternoon,
I’ve been using MTNtactical on and off for quite some time… I really love the programs. I’ve done programs like Humility, Big 3 Strength + 5 mile Run, Fortitude, and Valor. Most recently I completed the Army OCS Training… I did well in the course and I appreciate the programs!
I’m 31 years old, and I’ve been in the army for 12 years. Currently I’ve got about 7 months before IBOLC, my goal is to complete Ranger School following IBOLC around Feb 2027. My bigger goal is to attend SFAS asap following PL time. What’s your recommendation?
Thanks for your time!
ROB:
Now? – Complete either the plans/order in the Greek Hero series, or follow the Military Operator Sessions beginning with today’s session.
6 weeks out from IBOLC, stop these and complete the US Army IBOLC Training Plan.
At IBOLC, complete the sessions in the the Military Athlete Full Gym Flex Plan as you get time to train.
Post-IBOLC, and depending upon Ranger School Orders, work backward from your Ranger School Date and begin the appropriate plan in the Ranger School Pipeline series. Time it so you complete the 8 week Ranger School Training Plan directly before reporting.
Questions?
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Staying Fit While Non–Weight Bearing After a Lower-Leg Fracture
ATHLETE:
Good morning. I’m 59 and I’ve been doing the over 45 general fitness plan and it worked great for my diploma in mountain medicine rock rescue course through wilderness medical society in September. I had a skiing accident on January 14th and fractured my Fibula so I’m in a boot non weight bearing for at least six weeks. I’ve figured out how to row with one leg with a slider under my boot, I roll on my scooter, I’ve put together some workouts with bench, shoulder press, seated bungy rows, sit ups. I’m wondering what else I can do to keep some level of fitness until I can use both legs and then how to transition back into workouts.
Thank you
ROB:
Sorry about the injury.
Now? – Training Plan for Athletes Suffering a Leg Injury – This plan works your body around the injured leg. Thousands of athletes have used it following surgery – including me when I had my right foot fused.
After your cleared by the PT to fully train, complete the Post Rehab Leg Injury Training Plan to begin the work back.
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Half Marathon Intervals: Pace vs. Completion
ATHLETE:
I’m new to MTI but so far I’m very happy with the workouts. I’m currently training for a half marathon and am using your half marathon prep. On some of the mile intervals i can not complete the mile at the prescribed pace. Is it better to slow down and complete the mile without stopping or is it better to stop, rest, and complete mile at prescribed pace.
This is my third attempt at completing a half marathon in under 2 hours. Thanks for your input on this.
ROB:
Don’t stop and rest. Run the intervals as fast as possible – even if you don’t make the prescribed pace. These are designed to be a threshold effort … and to suck!
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Accessing MTI Programming for a Unit Without PDFs
ATHLETE:
Good afternoon,
I’m wondering if you have a pdf version of the big 24 available for download. I am the ncoic for my eod det’s OJT program and they’ve completed the programs I’ve written for them, I’m looking to shake up the routine for the last month or so I have them before they ship. Thanks!
ROB:
Sorry, no.
All access is via a laptop or our phone app.
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Base Fitness Programming for a 60+ Tactical Games Athlete
ATHLETE:
MTI baseline fitness program that I can use when not specifically training for The Tactical Games (TTG). Male, 5’8″, 165#, DOB 1960-04-05.
Competing as a 60+ Male in TTG
2025: 1st place finish (Reno NV Regionals)
2025: 12th place finish (Burnet TX National Championships); a wee bit disappointing (issues were raw strength and endurance over the three day event)
2026: Two Regional events planned (Kingman AZ; April 11/12 and Missoula MT; July 25/26)
ROB:
SF60+ Plans. Start with SF60 Alpha … if you’re recovering well and having no issues, switch to the SF50+ Plans.
We have the Tactical Shooting Competition Plan to train for your events if you need programming for those.
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Easy Run Heart Rate Too High: What to Prioritize
ATHLETE:
I’m working through the HPA test plan and had a quick question about easy run pacing. I’m able to hit my pace goals for the 800 and 1 mile segments effectively but for the easy runs, my heart rate tends to spike out of the goal range at just about any running pace. I was at a 13:45 pace last week, and my HR still was at about 10 above the goal HR after 5 minutes or so. I interspersed with walking intervals to lower my HR intermittently throughout the run, but was wondering if you would recommend something different. I am aware that my current aerobic capacity is pretty low, which I imagine is what is keeping me from staying at a proper HR. Thanks for all your help.
ROB:
Slow down until your HR comes down. It needs to be easy enough to sustain a conversation. Pace is secondary to HR on easy runs.
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Programming Progression for a USMC PLC College Athlete
ATHLETE:
I am a college student currently going through the USMC Platoon Leadership Course (PLC), working towards becoming a Marine Officer and I am seeking guidance on selecting the most appropriate MTI training plan based on my current fitness level and goals.
For background, I am 5’10” and currently weigh 160 lbs. My current performance metrics are:
Running & Endurance:
– 3-mile run: 19:59
– 2-mile run: 14:08
– 1.5-mile run: 9:55
Calisthenics:
– Pull-ups: 21
– Push-ups: 67
– Sit-ups: 80
– Plank: 3:45
Water Confidence
– Swim: 500m Combat Side Stroke (CSS): 8:45
Rucking: At least once per week
– 35 lbs for speed-focused rucks
– 65 lbs for longer movements
– Distances averaging 3–12 miles
Strength (Recent PRs)
– Back squat: 145 lbs
– Bench press: 155 lbs
– Deadlift: 220 lbs
I have been reviewing several MTI plans, specifically:
– Military Athlete Flex Full Gym
– Military On-Ramp Training Plan
– Marine Corps OCS Training Plan
– USMC The Basic School (TBS) Training Plan
Moving forward, I want to focus on improving my running speed, endurance, and consistency, while also building greater overall strength—especially in foundational lifts like the squat, bench, deadlift, and snatch—to support load-bearing tasks and reduce injury risk. I also aim to increase my muscular endurance for push-ups and sit-ups, enhance my rucking performance, and continue developing my swimming efficiency and water confidence to build a more stable foundation for OCS and TBS.
I would greatly appreciate your recommendation on which plan would be the best fit for me at this time, or if there is a specific progression you would suggest based on my background and goals. Thank you for your time and for the work MTI does in supporting military athletes.
Thank you for your time and for the work MTI does in supporting military athletes.
ROB:
Do you have any military events scheduled – i.e. OCS, summer ROTC program?
Are you in ROTC now?
ATHLETE:
I am currently a sophomore in college and will not attend OCS until next year. I am enrolled in the USMC Platoon Leadership Course (PLC), which functions similarly to ROTC in terms of commissioning track, but places a much greater responsibility on the individual to self-manage physical preparation—especially fitness development outside of structured training.
ROB:
Got it.
You’re calisthenic and running numbers are good, but you need to increase max effort strength and add some bodymass – my ideal bodyweight for you is 180#. You’re young and will fill out soon, so I don’t want to do a hypertrophy plan with you, but strength is different.
I’d recommend you start our stuff with Fortitude, followed by Valor.
After Valor, drop into the Military Operator Sessions as your base fitness programming.
Understand there is a difference between maximizing PFT scores (push ups) and mission-direct fitness (combat). Occasionally the Operator Sessions will feature bodyweight strength, but mostly of the time the strength is freeweight based. This means that if you’re caught up on keeping your high push up numbers at all times, MTI Base Fitness programming isn’t for you.
The way we address this is to pivot from Base Fitness programming to event-specific programming in the weeks directly before the event. The event fitness programming like the USMC PFT Plan and the USMC OCS Plan do include PFT-focused bodyweight programming, then after the event, pivot back to mission-direct fitness.
So … if you have an upcoming PFT, and definitely before OCS, you’ll want to pivot to an event-specific plan. I can help when you get to that point.
Fortitude and Valor are both mulit-modal – strength, work capacity, endurance (run/ruck) and chassis integrity. Valor is more intense as it’s assessment-based. Do Foritude first.
Questions?
ATHLETE:
Roger that—just want to confirm I’m tracking your recommendation correctly.
I should start with Fortitude, then move into Valor. After completing Valor, I transition into the Military Operator Sessions as my base fitness programming.
When I have an upcoming event (PFT, CFT, OCS, or TBS), I should temporarily pivot from the Operator Sessions to the appropriate event-specific plan in the weeks leading up to that event, then return to the Operator Sessions afterward.
If that’s correct, I’ll proceed accordingly.
Thank you again for the guidance.
ROB:That’s correct … just understand the event-specific plans differ in length and ideally if you get enough heads up, you’ll be able to complete the entire event-specific plan prior to the event.
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Gifting Training Plans for a Future National Guard Medic
ATHLETE:
Want to gift a couple of plans to a buddy’s son who is joining the Utah Army National Guard as a medic. He begins training in 17 July. Thinking Military On Ramp and some operator plans before finishing with the AFT plan. I asked what his fitness level is, since I’m not certain. I’m assuming not much, but he is 17 and fit but not a great runner (dad was one of my best friends growing up and threw javelin at Weber State- so he’s athletic).
Let me know how I can purchase this for him and I’ll get him set up. His dad, 50 y/o, is also a police officer in Salt Lake City, so it may be a great opportunity for them to bond in shared suffering, too.
Thanks, brother.
ROB:
Here is the link to the MTI Gift Card – where you can go up to $150.
He’ll use the gift card to purchase the plans on the site. This will get them in his account based on his email and access.
He has 23 weeks until July 17. Here’s what I recommend assuming he’s relatively fit and knows his way around a weightroom.
Weeks Plan
1-8 Military OnRamp (Repeat week 6 in this plan to stretch it to 8 weeks)
9-16 Fortitude (Repeat week 6 in this plan to stretch it to 8 weeks)
17-23 AFT Training Plan (7 weeks directly before basic).
Questions?
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Building Max Strength Without Excess Wear and Tear
ATHLETE:
I have about another two months training to beat my PFT scores below, but after that, my Marines and I want to focus on powerlifting (bench press, back squat, dead lift). My buddy showed me the RAT 6, but I still think it’s not focused enough to reach my powerlifting goals of 1 rep 250lb bench, 325 back squat, and 425 deadlift (1000lbs total).
Do y’all have something to support this training objective? We’ve used the 12-week Strength Studio TT program in the past, but that was too specialized and caused wear and tear injuries.
Appreciate y’all.
Semper Fi,
ROB:
MTI Relative Strength Assessment Training Plan, and replace the Front Squat in the plan with the Back Squat.
The plan is 5 weeks long and assessment-based. You can run it back to back for 10 weeks before needed to change the progression method if you don’t reach your goal.
If that happens, I’d private to Big 24 and do just these 3 lifts.
Will this get you to your goal? I can’t guarantee it … as this depends somewhat on your genetics, age and extra training. Understand that as you get closer and closer to your genetic potential, gains will come harder and slower. Changing progression methods will help stimulate gains.
ATHLETE:
Thanks so much for your quick response and guidance. I’ll review the suggested programs asap.
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Managing Injuries and Volume Creep in Mid-Cycle Training
ATHLETE:
I’ve been on Helen for the last five weeks and Im starting to develop some chronic injuries, and some more acute ones. Specifically Ive been experiencing calf cramps on my right leg during the runs (all running not just the endurance sessions) and the step ups, which have gotten bad enough to end the session early occasionally and linger for days afterwards, forcing substitutions or reduced intensity.
Additionally, when the program switched from the front squat to the hinge lift, I injured my back on the first day, the max test, though I wasn’t struggling with the weight or the lift (not sure how to convey that it didn’t feel heavy and it moved fast, but some smaller muscles in my lower back just freaked out afterwards). Id had no issues with the high volume hinge lifts in the previous weeks, and the front squat test went really well, and the hinge test was not much heavier.
I sleep 8-10 hours a night consistently, and my weight has remained stable or increased slightly (half a pound over the last two months). Weekdays i work a desk job. My weekends are spent mostly piloting aircraft and driving to the airport, so not sure if that counts as rest or is worse than idling at home.
Do you have any suggestions? I seem to be struggling to handle the volume at this point in the program.
ROB:
How old are you now? Height and weight?
ATHLETE:
Just turned 39. I’m 178lbs and 72 inches. A bit on the light side for my height I believe. I track my intake and to consistently gain weight I need to eat 3500-4000 calories, which just requires a lot of time.
ROB:
I don’t have a clean answer for you.
That you’re cramping in your right calf only points to an injury, however in general, cramping is nutrition-related.
One way to test it would be to take an electrolyte tablet prior to a bunch of step ups, and see if it prevents cramping.
If it doesn’t, then that points to some injury in your calf. I’m not a doctor and can’t diagnose you remotely. I can’t tell you how concerned you should be. At 39, I will tell you the “dings” that used to happen and go away in your 20s and 30s just start accumulating now, and you either learn to train through them, or you don’t. I’ve always chosen to train through them and eventually they get better, but never completely go away.
Others let it affect them, pull back on their training, and eventually turn to yoga, etc. and never get after it again. You simply can’t stop aging and this is part of it.
Most recent for me is an MRI-confirmed partially torn triceps tendon from my elbow. that left caused golf-ball size swelling. The surgeon wanted to do surgery (like they always do), but I decided to train through it. It did cost me a bow season (I couldn’t draw a bow), but eventually I got better and now It’s not healed, and still hurts on occasion, but is no big deal.
Low back? Those are a mystery and no-one will have a good answer for you. Go light on hinge lifts and increase load as your back lets you. Be safe, and not in a hurry.
I wish I could be more help.
ATHLETE:
The honest answer is actually very helpful. That gives me a good sense of where and how to focus my energies, thank you. I think I’d prefer to be able to do cool stuff as long as possible, even if it hurts sometimes, than just walk away from it all. I’ll talk to a doctor if the calf doesn’t abate. And make friends with my low back which it seems will just be a high maintenance part.
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Managing Injuries and Volume Creep in Mid-Cycle Training
ATHLETE:
I’m looking for the right plan to get stuck into. Advice appreciated.
I’m 59 (M) in law enforcement. 5’11”, solidly built at about 107kg (not sure what that is in pounds sorry). I’ve followed MTI for some years, and previously bought your Obstacle Race Training Plan – Long Distance, to get me up to scratch for Spartan Races, which I’ve been doing for nearly 10 years. I also run trails and do events typically from 10km to upwards of 50km. Not a fast runner (not at my weight), but I’m naturally strong, and I love compound lifting, as well as doing obstacle course-specific training and sandbag work. I need to return to high-intensity training finally, as that helps me feel (and weigh) my best all round. I’ve not focused on higher intensity training consistently for several years, but I want to incorporate it into my regimen.
I’ve had plenty of injuries over the years with no ongoing issues. Now, I have a knee issue for the first time ever, coming from a gym session doing squats and lunges a few months ago. It’s possibly a partially torn meniscus which is a real drag. This has been problematic in recent months, affecting my recovery after a longer run, and I haven’t touched a barbell for a few months for various reasons including the injury. I haven’t trusted my ability to squat deeply with much of a load because of the knee, which I’m now getting treatment on.
After this weekend, I once again will have daily access to a pretty good gym, which is great as I’ve been out of the gym since injuring my knee a few months ago.
What am I looking for………
- I’ve been training for trail running events, with three pending – 23km, 26km, 32km, typically with plenty of elevation.
- I’m back into Spartan racing in May, and keen to get my OCR-specific fitness back. Typically, I struggle with grip endurance, and I find my strength reduces if I’m racing on consecutive days. For example, my rope climbing/suspension obstacle ability and grip weaken on day 2, as does my explosive jumping. Running not so affected.
- I have the flexibility of a brick. Always good to chip away and work at that, though I’ll never be a rubber band.
- My keenness to get back to both a solid strength base and high-intensity work capacity typically helps me drop a few kg and get back where I feel at my best – that’s about 95kg. I likely need to build up muscle, joint, ligament strength again too.
- I want to keep regular running in my training regimen. It seems to be good for me to do some running.
- The other thing is, I’m sometimes working around the Pacific (I’m based in New Zealand but travel to Pacific countries), where my ability to access gym equipment and even reasonable running areas is diminished. A bodyweight training option is always a helpful option for me to have handy.
- Overall, I always pursue functional fitness for everything from my job to just overall usefulness in life. No change there.
I’ve looked around the MTI suite of programs again lately. I noted your SF Programming / Older Athletes Age 55-60 plans with some interest, and wonder whether that’s a good place to start for what I want now. The Alpha plan looks appealing. I’ve looked at some other plans, but I think I need to resist temptation to go too hard after it at my age, because my ability to recover will likely be compromised if I do that, and I have the knee to try and improve rather than wear it out by overdoing it.
Really keen for any advice from you guys on how to approach this. Keep up the good work.
ROB:
Some thoughts …
– I can’t design a training plan that will prepare you for everything at all times.
– As a Law Enforcement Officer your fitness training priority should be preparation for your job, not general fitness or recreation. It’s okay to step away from tactical fitness for a period to train for a specific event (ultra run), or supplement your tactical fitness with specialized training, but you should never move far from training for your job. This can change if you’re now in a leadership and/or staff position and no longer on the front lines, and I’m not sure your situation.
– Bodyweight is a huge issue. 107KG is 236 pounds, and my Ideal Bodyweight for tactical at 5’10” is 180 pounds … so you’re packing around 55+ extra pounds (25kg). Not sure if this is fat or muscle, but it doesn’t matter – the impact on your joints, low back and performance is the same.
– At 59 you’re blessed in that just now you’re having knee issues. I’m 57, already have a hip replacement, foot fusion, and arthritic knees! I’m jealous.
Recommendations …
DIet. Losing weight should be you’re number 1 priority, and you can’t outwork a shitty diet. HIIT, Running, lifting, etc. can’t cut the weight for you if you are eating and drinking sugar and eating bad carbs. As we age our metabolisms slow down and this means at our age we must be even more strict with our diets. HERE are my dietary recommendations. No cheat day for you. Cut sugar (including all fruit), prioritize protein, and cure your sweet tooth with diet soda, sugar-free condiments and sugar free dark chocolate. I’m personally about 90% carnivore now with my diet, and if I cheat even a little, I gain fat. Losing weight will help everything, immediately – you’ll feel better, be more mobile, help joints, run faster and feel better doing it, etc.
Training.
Yes with the SF55 Series, as your day-to-day Base Fitness starting with SF55 Alpha – if your job is in leadership. If not and you’re on the streets working, the plans/order in the Spirits Series or the LE Patrol/Detective sessions as your Base Fitness.
Events? It’s a little unclear where you are at in your event schedule. You mention trail races, but also Spartan racing in May.
Trail Running? To best prepare for these events and/or the trail race season is to drop out of Base Fitness and train specifically for trail running in the weeks directly before your event or season. From MTI programming, I’d recommend the Alpine Running Training Plan, but do all the step ups and running unloaded.
Spartans? You’ll want to match the plan to the distance of the race you’re competing in. You already have MTI’s Obstacle Race Training Plan – Long Distance, we also have Medium and Short and Ultra Distance plans. To do your best at the May race, complete the appropriate plan in the weeks directly before.
Limited Equipment? A couple options, (1) use common sense and sub exercises with available equipment when you’re away from the gym and doing one of the above plans. (2) Use the Bodyweight Flow Training Plan when you’re away from the gym.
Grip strength? – There’s plenty in the Obstacle Race Plans and in the LE programming. Not so much in the SF55 programming. The easiest way to add grip strength training is dead hang intervals from a pull up bar. Just do 5 max effort dead hangs, with 60 second rest between efforts. This will take about 10 minutes … do it 2-3x week.
Questions?
ATHLETE:
Appreciate your response.
My thinking is that it’s time to prioritise strength training and overall conditioning again. I’m happy with the running – I’ve been doing plenty and getting from A to B is my running goal these days. But good to keep it in the mix, because I do like to do the occasional running event in a range of distances – trails.
As for weight, I’m built big, so overall just a solid muscular build. Definitely could drop some though, and I would say 92-95kg is my best range. I can’t really see myself lower than that, because of my natural amount of muscle mass (hope that makes some sense!). Since I was last around that weight, there’s been age, high stress load at work, often sedentary roles in leadership, and things of that type come in which have kept me on the back foot a bit.
Diet is pretty good. Haven’t touched a soda in probably 40 years, and not big on processed carbs overall. Bit of a sweet tooth for sure, which I need to get more disciplined on, and probably could focus more on caloric deficit for a bit. I had a period of going full carnivore, and it seemed to work really well for me. I felt lean, sharp, and just overall fucken great on it. I’m about to go back to it. It’s not really possible when I’m travelling for work, but I can do what I can do. I definitely prioritise protein – meat, eggs, quality beef protein powder are my staples. Best thing to do now is reduce what’s going on around those, and I think that it will be a good combination with the right training regimen now. I’ll drop fruit altogether again, and see what that does for me. With good discipline, I think I can drop a few kg in the coming months. Oh, but don’t ask me to give up a quiet single malt a couple of times a week whatever you do!
Based on what you say, I’ll grab the SF55 plan first, and get that underway. I have the Obstacle Rave Long Distance plan and may then go back to that. When I do Spartans, I do the trifecta weekends, so I do the sprint/super/beast races over the weekend. Because of that, I think the OCR Long Distance plan is sprobably the best catch-all plan for that. Like you say, I can add dead hangs, and I do like working on those for sure.
I do like the Bodyweight Flow Training Plan option too, so I’ll check that out and may grab it as well.
ROB:
Copy all.
Good luck – and email any questions.
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Choosing Daily Programming for Dual SOF and Federal LE Careers
ATHLETE:
I have recently secured two jobs: Special Forces National Guard 18 series and Homeland Security Investigations Special Agent. I have used your plans extensively in the past to prepare and maintain fitness throughout my career. I am looking into using your daily programming for either Daily Operator or Daily SWAT/SRT. Since these are closely related career fields and training requirements, which daily programming should I go for, or should I switch off every month due to competing work priorities?
ROB:
Good for you!!
The LE SWAT/SRT Sessions are the best fit for both paths. Pay attention to the Army’s event schedule, and drop into an event-specific plan as needed … for example the AFT Training Plan if you have it scheduled, or a special school like Mountain Warfare.
Questions?
ATHLETE:
Sounds great, Rob. I’ll stick with the LE SWAT/SRT sessions then. Thank you for the quick help! I owe a great amount of my success in my career to your plans and I’ll do whatever I can to keep supporting.
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Gaining Size Without Losing Tactical Performance
ATHLETE:
My goal is to be in good enough shape to become a us marshal and still put on some size. I am a 5’5 140 pound male. I think 155-160 would still be a good weight without sacrificing too much athletic ability. I am a law enforcement officer on graveyards.
ROB:
How old are you?
Any equipment restrictions?
What training are you doing now?
ATHLETE:
I am 24. I have access to a full gym so I do not have equipment restrictions or would be able to make a variation change if needed.
I currently am just on a routine I made that consist of weightlifting, hiit, and steady state cardio
ROB:
That you’re both short (I’m 5’4″) and light (140#) in your LE job has me concerned just from a presence factor with criminals. At 5’5″, my Ideal Bodyweight for you is 155#.
It could be you’re just a hard gainer, or that at 24, you just haven’t filled out yet. Many men “fill out” in their late 20s … I did.
However, it won’t hurt you to do a hypertrophy cycle now.
So … start MTI programming with the Hypertrophy Program for Skinny Guys, and follow it up with either the plans/order in the Spirits Series beginning with Whiskey, or the LE Patrol/Detective Sessions.
Both the Spirits plans and LE Sessions are MTI’s Base Fitness programming for LE Patrol/Detectives and concurrently train strength, work capacity, tactical agility, short endurance and upper body hypertrophy. This programming is engineered as day-to-day programming for LE and designed to address 90% of your mission-direct fitness demands.
Nutrition? – Here are our Nutrition Guidelines. Prioritize meat and avoid sugar and bad carbs.
Hypertrophy plan …. if you’ve never trained hypertrophy before, it’s intense. Enjoy it!
Questions?
ATHLETE:
I see the worry and thanks for your concern. That is part of the reason I wanted to bulk. I’ve always been a hard gainer but I have decent relative strength. My bench is currently 225 x 5-6. Squat is 315 x 5-6 (90 degrees not ATG) and deadlift is 315 for 8-10. I have recently stopped back squatting and now front squat for mobility and I just go RDL for 315×6 instead of deadlifting now.
Thanks for the recommendations on what programs to do.
ROB:
Your relative strength is super high.
You’re a beast!
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MTI Meal Plans?
ATHLETE:
I’ve been doing one one your plans for Secret Service and I am loving it. I was curious if you had any meal plans?
ROB:
Just one. MTI’s 4-Week Meal Plan.