Our ‘Ask Rob’ series is a direct line to MTI’s Founder, Rob Shaul. We’ll provide in-depth answers on training, coaching, gear, and mountain/tactical topics of any kind (within reason).
If you sent a question this week and don’t see a response, don’t fret. We’ll publish the answer to your question next week.
Question for Rob? Click the button below to submit. See below for Rob’s responses this week.
”I was medically retired a little over two years ago, largely due to an injury I sustained almost 20 years prior. For those two decades I was able to meet PT standards, run, ruck, fight, and deploy. I’m still not certain why I was forced out following my last surgery, but it is what it is….
Like many vets, I spent far too long looking for answers at the bottom of a bottle. I’ve gradually (3 steps forward, 2 steps back) tried to get back into fighting shape – despite my injury, I still think I could work in law enforcement or personal protection, or at least get back into hockey (I was a goalie) or some other hobby because civilian life is boring me to death.
The majority of my disability is due to a torn left ACL and meniscal tear followed by a failed ACL reconstruction and an ACL revision, along with too many minor surgeries to count. I can still run and ruck and lift, but it’s no longer as easy as it used to be. I realize you’re not a doctor and I don’t want to put you in a compromising position – but ever ortho/PT the VA has sent me to just wants me to be lazy and get fat until I’m old enough to justify a total knee replacement. In this respect, the VA can eat a bag of dicks.
I tried kendo about two months ago, for the first time since my initial injury. I made it through the whole session but, as kendo involves constantly kicking off your left knee, I ended up with a baker’s cyst for two days and a stiff knee for about three weeks.
My knee is back to its ugly norm, but I’m not sure how to proceed. Should I try to see if I can get back into hockey (I haven’t been on skates since the initial injury)? Should I try kendo again and just wait three weeks between classes? Should I focus on just basic conditioning (I can squat and deadlift and have been since retirement, but squats aren’t what they used to be – lunges are painful and uneven)?
Doctors have been useless, and I’m not expecting a perfect answer. What would you do in my shoes?”
I obviously can’t help with medical advice. It seems you’re able to lift (squats, dead lifts), but it’s the active stuff that is limiting – running, kicking, etc.
I’m not sure where you live, but biking or rowing are obvious options – you can train the legs, work your lungs, and do it in a low-knee impact way. From my programming, the Power Based Endurance Training Plan can be done on a spin bike or rowing erg, and is intense programming. It’s a great way to explore another fitness mode. It’s also great, progressed, and intense programming – which will help with your emotions if nothing else.
The other option is swimming – and we have a swim improvement training plan.
Point is, fitness-wise, you have options. And on the biking side, if you move to mountain biking, you have a great, action-packed recreational option too.
Skating? No idea … it should be less impactful on the knee than running. It’s not unusual for pro hockey players to have 20+ year careers, and I’ve always attributed that to fewer knee injuries than football and other contact sports.
Concerning the knee, one non-medical option may be the “knees over toes guy” – search YouTube to see this coache’s exercises. I’ve tried these for my knee arthritis and they haven’t solved my issues, but do seem to make things marginally better. You may have more luck with them.
”Rob, I am planning to Climb Granite peak next August. What plan would prepare me for the 5 day expedition? along the same lines would would best prepare me for that plan (and maybe what would prepare me for that plan). I have concerns about being in shape enough to start some of the plans. I currently work out 6 days a week, 3 total body weight workout, three 30-60 min cardio workouts (run, bike or ruck). For example I can do 100 steps up with 30lbs vest as part of my workout but I am not ready to do 500. I am 48 years old and love working out but also have history of over doing it (any thing worth doing is worth overdoing, right?) and get injured so I need a slow progression. Thanks for the help. “
Sir/Ma’am –
You’ve got 40 weeks until August 14, 2025.
Start now with the 4-week Mountaineering & Hiking Prep Trainining Plan. This plan will jumpstart your uphill fitness and prepare you for more intense MTI programming.
Following it, drop into the Daily 45+ Stream until you’re 7 weeks out from your trip, then compete the 7 weeks out from the trip I’d recommend the Peak Bagger Training Plan with one change. Use a 40# pack for all the step ups in the plan.
”Optimal way to train for a mile and a half with a max time limit of 9:30. At a shorter height of 5’4.”
1.5 Mile Run Improvement Training Plan. Your height has no impact on your running speed.