Training question? Email MTI Founder, Rob Shaul: rob@mtntactical.com.
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Training vs. Sleep: When Long Work Hours Force a Hard Tradeoff
ATHLETE:
Loving the site and the plans.
Question about sleep.
I work about 110 hours a week. I have a certain amount of flex in my duty roster, so I could get 6 hours sleep if I wanted to, but at the sacrifice of my morning strength conditioning.
If I want to condition, I have to live with 3-4 hours sleep, although I can power nap throughout the day.
I read so much contradictory stuff out there saying that there is no such thing as a good workout if you’re sleep deprived, and that you should always choose sleep over the gym.
I could attempt to work out later in the day but it’s super complicated, for various reasons, and I likely wouldn’t be in the gym very much as my days rapidly go to shit.
Thoughts?
ROB:
Train before work and do the Busy Dad Full Gym Series plans or the Busy Dad Full Gym Sessions. 30-45 minute sessions.
Training is just as important as sleep … not only for physical fitness/health, but mental fitness/health as well. It makes everything better.
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Degenerative Disc Disease Doesn’t Mean You’re Done Skiing
ATHLETE:
Hey Rob, longtime on/off MTI user. Now 48, gettting ready for downlhill and sidecountry skiing in Utah and Canada in Feb and March — but have now developed a degenerative disc at l5/S1, which kept me from skiing last year. What plan do you recommend and do you have any mods to save my low back. I was thinking I’d do heli ski program, but probably shouldn’t do things like cleans because of back
ROB:
Dryland Ski Pre-season Training Plan if you’re serious about your skiing. Casual about your skiing? Do the 30-Min Per Day Dryland Ski Plan.
You need to fight to stay in the game – don’t let your back keep you from skiing. Add in the Low Back Complexdaily – even on weekends.
The dryland plan includes core work which should help, and over the years we’ve had a lot of luck with the low back complex for people with low back issues. Will this solve your issue? No idea … but they won’t hurt. If you don’t feel better keep looking and trying different stuff until you find something that helps.
Two years ago I partially tore my tricep from my elbow learning to paddle up on a foil for downwind foiling. The elbow swelled to the size of a golf ball and it was painful. The Ortho Doc wanted to operate – like they all do – but I said no and figured I’d just keep hammering and if it tore away completely I’d get surgery then.
I kept up with my training and the first few reps of paddling, pull ups, etc. were always pretty painful, but the pain diminished as I warmed up. Never did get surgery and the elbow still swells and is painful, but I don’t think about it much anymore. If I had gotten surgery I would have missed a summer of foiling work, and likely a season of backcountry bowhunting. I was 55 years old, and only have so many seasons left – I’d rather deal with the pain than miss a season.
You’re 48, not too many hard skiing seasons left….
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Aging Athletes: Adapting Sports Without Abandoning Strength
ATHLETE:
I always enjoy your writing and am a big fan, as you know. Here are my thoughts as I have aged. I trained and played hard through my 40s and 50s. I started climbing, adventure racing, and then marathon multi-day canoe racing. I later moved into kiteboarding and now enjoy long bike rides and gym workouts several days a week.
Eighteen months ago, I was in La Ventana, Mexico, a kiteboarding mecca, with hundreds of kiteboarders converging from all over the world during winter for the warm weather and predictable winds. I was there with my crew of younger guys in their 30s to late 40s. We had some great sessions and typical adventures, including busted kites and minor accidents. I noticed some older guys further down the beach, probably in their 50s to 70s, who were the fittest older individuals I had ever encountered in one place. They looked like tough MF’s.
I started talking with them and learned they had all transitioned from kiteboarding to wing foiling. They explained that they switched because the injury rate was lower and it was just as much fun. They kept fit by going to the gym and lifting weights.
When I got home, I sold all my kiteboarding gear and started to learn foiling. However, I found it very hard and did not get the thrill out of it. Around the same time, my 40-year-old son expressed interest in doing the Texas Water Safari canoe race with me. I hadn’t done the race in 18 years but was excited to spend time with him, so I got back into the boat and the community. I discovered that many of my canoeing cohorts from 18 years ago were dead, injured, or out of shape. I was glad I could still paddle non-stop for over 50 hours with a few months of training.
Throughout my career, I’ve tried to learn from both older and younger athletes. My learnings are to be flexible, change sports, and incorporate a bit of yoga for 15 minutes a week. Avoid over-lifting with barbells, as it can tear up the body. Nutrition is key. Biking is probably the best exercise as we age. I rode my old $200 bike from Houston to Denver a few years ago and now do a 50-miler once a week to grab coffee with my bike buddies. Biking won’t destroy your body, but you have to be mindful of vehicles. I spend a lot of time on balance exercises, like sumo squats on an inverted Bosu ball and one-legged, one-armed push presses with a kettlebell.
I still experience pain and need to spend more time on strength training. I share all this as a caution not to destroy your body by overtraining. We don’t want to end up like Earl Campbell. Vary your sports, work on balance, and keep inspiring us with your knowledge and wisdom.
ROB:
Thanks for the note!
I got into downwind foiling a few years ago and am still learning. In my late 30s I visited Kauai on vacation and the 70 year old men surfing in the early AM were the happiest, fittest looking old guys I’d ever seen … and since then knew I’d spend a lot of time in my older years doing water sports. Water is easier it seems, on the body. However, in Jackson, there are plenty of people who ski into their late 70s.
You seem to imply that heavy lifting is ill-advised for older athletes. I’d disagree and argue that heavy, low volume lifting is optimal. It builds/maintains strength without undo joint impact. I’ve always believed that stronger athletes were harder to injure, got injured less severely if something did happen, and recovered faster.
However … if what you’re doing works for you, keep doing it.
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Balancing Strength and Endurance for Tactical Athletes
ATHLETE:
Hey guys, I’m 30, 5 foot 9, currently 198 (cutting down to 185). I’m prior military, prior firefighter, currently in Ukraine. I’m in charge of my fitness so training around a schedule is not a concern. I was originally a powerlifter before I realized I needed endurance. For the past 3 years or so I’ve run Jeff Nichols training programs along with a separate running program. Running has always been my weak spot. Currently I’m dealing with a muscle overuse injury but I should be good to go soon. Current fitness: very strong, good aerobic base. Overall I’m just looking for a few program recommendations as your offering are quite extensive. No timeline. Looking to improve my endurance and improve my running while keeping as much strength as possible.
ROB:
Couple options;
1) Max Effort Strength + 6 Mile Run Training Plan …. best of both – the running programming includes threshold intervals and easy pace work. Lifting is assessment-based and progressive. This will add accountability to your fitness training.
2) Valor – Intense, multi-modal plan from our military side. Work capacity emphasis, but also a unique strength progression around our barbell complex and assessment-based run and ruck endurance. This is the full dose of MTI programming for tactical athletes.
At 5’9″ my ideal bodyweight for you as a tactical athlete is 175# … even if it costs you max effort strength. Losing that much weight will make everything better – joints, endurance, speed over ground, and will likely increase your relative strength (strength per bodyweight). Here are our nutritional recommendations.
Questions?
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Preparing for a Hilly Trail Ruck Race in Your 60s
ATHLETE:
Afternoon coach!
Previously emailed you about the Bataan Memorial Death March. This past weekend I did a 10 mile trail ruck race with 30# at finish. Really enjoyed it and plan to do another in April. I’ve let the Death March go for now.
The course had 2, 5 mile loops with 550′ elevation per loop. That’s a lot for Central Texas. I’ve got 13 weeks until the next one (10 mile trail) and want to be better prepared. Next one will have 1200′ over 1, 10 mile lap. Your program really helped in the race and I’d appreciate your help now. Have been doing the Ruck Improvement Plan but the intermittent anerobic capacity intervals sapped me and the downhills with eccentric quad strength.
62 yo (soon to be 63), 5’10”, 187 lbs. Hope to drop 5 lbs up to race day. Have full gym access.
ROB:
Weeks 1-13 of the Rucking Improvement Training Plan is what I’d recommend – this is assuming your goal is to ruck the 10 mile race as fast as possible (for you).
The intervals in the plan will increase your speed over ground, and the eccentric leg strength work will help you with the downhills during your race.
To make the plan easier you can cut the strength work in half by cutting rounds, and just do the ruck intervals at a moderate pace – but still put the mileage in.
Another Option is the Max Effort Strength + 12-Mile Ruck Training Plan – but this one is also assessment-based. You can be smart with the strength work, and again, do the ruck intervals at a moderate pace. As prescribed this is a 6 day/week plan, but you could do 4 days/week – still completing all the sessions – and push the calendar to the right to stretch it to around 13 weeks.
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Mountaineering Prep Without Running: How to Modify the Training
ATHLETE:
Dear Coach, Hope all is well.
Question. I’m training for a late spring Mount Shasta trek and looking for a new program. I’ve done Kilimanjaro, Baker, Adams, Mont Blanc, Cotopaxi and Everest Base Cakp Trek. This year I want to use a program instead of training on my own or using the freebie program I’ve used in the past. I have heard amazing things about Mtn Tactical, and am interested in purchasing a program.
One thing I noticed is that some of your programs are very run heavy. I have three pins in my right foot from a surgery in 2021 and running is miserable for me. Hiking is fine, so is stairmaster, elliptical etc.
Would I be able to swap out the runs for rowing, stairmaster, incline walks on the treadmill or long walks with my weighted vest (I have the rogue brand tactical vest)? Or on the long run days could I go hiking instead? I love to hike and as I live in NYC driving upstate on Saturdays and hiking for hours brings me such joy.
Please do let me know and thank you so much!
ROB:
Peak Bagger is the training plan I recommend for Shasta. It’s mostly leg blasters and step ups, but you can sub any running in the plan for step ups or a stairmaster.
Peak Bagger is intense. Depending on your fitness, you may need to do the Mountaineering and Hiking Prep Plan prior. Do the step up assessment and you’ll know.
12-weeks out, complete the step up assessment, and if needed, do the Mountaineering & Hiking Prep Plan followed immediately by Peak Bagger.
If you pass the step up assessment, complete Peak Bagger the 7 weeks directly before your trip.
Questions?
ATHLETE:
Okay great!
I’ll do the assessment or maybe I’ll just go ahead and do both, I’m excited. As long as I can sub running for stair master, rowing or hiking etc.
Thank you for your response and for responding so quickly!
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Transitioning From Team Life to Staff Duty Without Losing Fitness
ATHLETE:
Good Evening MTI,
I am a 45 yr old Green Beret. Just read one of your articles about age and fitness. I have worked out consistently for the past 20+ years but looking to do something a little different. I am coming off a team this summer and will go work a staff job. What plan do you recommend for this transition time and isnt super boring.
I have an advanced sere course in March and running a half marathon in May. For additional context.
ROB:
Now … Plans in the Busy Operator series until you’re 4 weeks out from SERE, then complete the SERE Course Training Plan the 4 weeks directly before the course.
After SERE, either complete the Half Marathon Training Plan or the Max Effort Strength + Aerobic Base Training Plan the 7 or 8 weeks directly before your May race. Drop back into the Busy Operator plans if you have time before starting one of these train ups.
Complete the Half Marathon Plan if you want to do your best on the race – If you’re running it for fun, complete the Max Effort Strength + Aerobic Base plan.
Following the Half Marathon Plan, transition to the SF45+ Sessions as you move into your staff job.
Then use MTI event-specific programming for any specific fitness events you have lined up – marathon, triathlon, mountaineering, ski, etc. Email for guidance if needed.
ATHLETE:
Thanks Rob,
I just ordered busy operator I. Ill start the sere workout 4 weeks out from start date.
I am 12 weeks out from shoulder surgery so for pull ups and hand release push ups, what would you recommend? For bench, I’ll just go lighter with dumbells.
ROB:
Lean against a wall for push ups … the closer your feet are to the wall, the easier it will be to do them.
Pull Ups? Bent over 1-arm dumbbell rows – load arms separately.
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From Shoulder Surgery While Staying on a Military Program
ATHLETE:
Hey MTI.
I am interested in a regimented fitness program that has associated goals. At the end of the program, I would like to be able to score very competitively on the Ranger Fitness Test. I am doing this for my own personal development and accountability. I understand I have a significant amount of work to do based on my current level of fitness/weight. Looking forward to hearing from you.
Current stats:
42 yr old male, no injuries.
5’11 – 235lbs
two mile time: 27 minutes
pushups: 18
pullups: 1
situps:22
ROB:
It’s unclear if you just want to increase your 2-mile run, push ups, pull ups and situps, or if you want to prepare for the Ranger Physical Assessment – which is a different test:
Uniform: Cammies and Boots
- Run 1 Mile
- 6x Strict Chin Ups (Palms toward face)
- 100m Farmer’s Carry with 2x 40# kettlebells or dumbbells
- 100m Individual Movement Techniques**
- 100m Skedco Drag @ 185#
- Run 2 Miles
RECORD FINISH TIME. PASSING IS UNDER 27 MINUTES.
If you’re looking to improve your 2 mile, push ups, sit ups and pull ups, complete the APFT Training Plan and add Pull Ups to the assessment then follow the same progression for the pull ups as you do for the push ups.. This is the old Army fitness test (has since been replaced a couple of times).
If you want to complete the official Ranger Physical Assessment, complete the Ranger RPA 2.0 Training Plan.
At 5’11” my ideal bodyweight for you is 185 pounds. You can’t outwork a shitty diet. Cut sugar and bad carbs and you’ll shed bodyfat. Here are our nutritional guidelines.
Questions?
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Training From Scratch for the Ranger Physical Assessment
ATHLETE:
Rob,
So far I’ve used the Smokejumper rookie training program, the hotshot/jumper preseason program, and the BLM fire fitness challenge program. I’ve been a big fan of all of them.
One thing I immediately noticed after making the transition from hotshotting to jumping, is how much more gym access I have during the fire season. I was curious what sort of program you’d recommend for a jumper during the summer.
While still pretty busy, it is not quite 14-21 days in the field, 3 at home in the same way that hotshotting was. A realistic month might be 14 days at the base, jump a 6 day fire, 1 day off, jump a 13 day fire, 6 days at the base… etc.
Thanks for everything you guys do.
ROB:
We’re currently building a Wildland Firefighter In-Season Maintenance plan which will flex around your summer firefighting deployments. It will be done this month. Copied here is Emmett.
Emmett – pls email Garrett when the plan is completed.
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Blending Martial Arts, Surfing, and Structured Strength Training
ATHLETE:
Hope everyone enjoyed a safe and relaxing holiday break, and are now ready to attack 2026 in style.
I’m a longtime MTI adherent looking to switch things up for the new year. I’ll be doing martial arts 2x/week (Mondays & Fridays) and surfing 1-2x/week. I’d like to supplement these with functional training workouts 3-4x/week—what programming would you recommend?
Something to note – I turned 45 last year and am experiencing the typical decline in energy and increase in inflammation that comes with aging. I want to keep wear and tear manageable while still working to perform at my best. As always, I appreciate your help & guidance.
ROB:
Do the sessions in SF45 Alpha. Follow the sessions in order as you come to your gym training sessions each week. I.e. – don’t pay attention to the schedule in the plan – but don’t skip sessions.
So, if you get to the gym 3 times in week one, do SF45 Sessions #1, #2 and #3..
If you get to the gym 4 times in week two, do SF45 Sessions 4, 5, 6, 7 … etc.
Questions?
ATHLETE:
Thanks for getting back to me Rob.
My only question is if the workout could be sustainable indefinitely. I’m not sure how long I want to maintain this new schedule, but I’m planning on at least the next 4 months. I used to just move between MTI workouts after each concluded over the natural course of 7 weeks but I wasn’t planning on doing so this time around. Thanks again.
ROB:
No.
No one is immune to accommodation – neither physically nor mentally. Keep doing the same thing over and over and the programming stops increasing fitness and you’ll begin to lose some, and mentally it becomes stale.
We have several more plans in the SF45 Series (Beta, Charlie, Delta) – as well as ongoing SF45+ programming on a monthly cycle via the SF45 Sessions.
ATHLETE:
Understood, thank you again for the insights and great workouts Rob. I’ll be in touch.
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Structuring a Longer Run-Up to MARSOC A&S
ATHLETE:
Good day Coach!
I had a few questions in regards to the fitness plan for A&S.
– Does this plan include weight training?
– No access to an o-course, is there something else we can do to substitute that?
– I leave april 17th 2026 for A&S, so I have more than 8 weeks….
I appreciate your time and support
ROB:
Strength Training? Not free weight strength – the strength training in the plan is built about the Gate PFT so is all bodyweight/calisthenic. The plan has a significant endurance (swim, run ruck) and stamina (long sessions including multi-modal work capacity) – and is built around the fitness demands of selection.
For the O-course, substitute in MTI’s Devil Dog Complex.
By my count you have 14 weeks until selection. Here’s what I’d recommend:
Weeks Plan
1-6 Barbossa – First 6 weeks of this plan
7-14 MARSOC A&S Training Plan
Barbossa comes from our Pirate Series of plans for SOF with water-based mission sets. This is a balanced, multi-modal plan which concurrently trains max effort strength (barbell/dumbbell), work capacity and endurance (run, swim).
Excited for you!
Questions?
ATHLETE:
Very helpful, thank you! I appreciate the speedy reply…Last couple of questions.
I have access to a pool. But it’s not deep enough for treading water, unfortunately..
Do you recommend signing up monthly since I would need 2 plans?
ROB:
Subscribing? Totally up to you. Plans can be purchased individually or accessed through a subscription. If you purchase individually you’ll have access to them forever. Subscription? … you’ll lose access when you cancel.
Treading? Might be a big part of the water confidence at selection and it’s as much skill as fitness … you’ll want to find a pool you can use.
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A Long-Term Fitness Progression for Coast Guard MSST/MSRT
ATHLETE:
I’m about to enter Coast Guard boot camp. I’m able to pass their prt standards. But after I graduate I wanted to really start training hard to get into their MSST/MSRT units. I’m entering as an ME to get there. After graduation I was thinking a 24wk program would help me to prepare for the pipeline.
Age:36
Height: 5 10
Weight: 200ish
HR push-up: 38 in 2 min
Sit-ups: 50 in 2 min
Pullups: 21
1.5mile: 12:22
I know I need to fix up my diet n lose some pounds. I also need to get back in the pool. I would’ve gone AST but my form in the water sucked. Anything else needed just ask
ROB:
Congrats on entering boot camp. Good call on the diet. Here are our nutrition guidelines.
For MSST/MSRT prep after graduation, I’d suggest the following progression:
Weeks Plan
1-7 Barbossa
8-14 Black Beard
15-23 Coast Guard Tactical Operator Screening Training Plan
Barbossa and Black Beard come from our Pirate Series of plans which are designed as day-to-day fitness for LE and military SOF with water based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck swim), chassis integrity and tactical agility.
The Tactical Operator Screening Plan is designed to be completed the 9 weeks directly before your screener.
Questions?
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Clarifying What “Ruck Run” Actually Means
ATHLETE:
Good day.
When it says Ruck Run on a program, does it mean you run the whole 3 miles?
ROB:
Yes, you run the whole 3 miles with the ruck on. The weight is specified in the plan.
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Space Force HPA vs. Air Force PFT: Does the Programming Differ?
ATHLETE:
I was wondering if there are any differences between the “Space Force HPA Training Plan” and the “US Air Force PFT Training Program.” It seems like the only difference in the tests themselves is that the HPA doesn’t include the BCA as a graded event (but still has its own standards), so it’s only scored out of 80 instead of 100. Other than that, the cardiorespiratory and muscular fitness score charts look to be the same between the HPA and PFT. Are the two plans you offer any different, or use different exercises? I just transitioned from the Air Force to the Space Force and was curious if there are any differences I should be aware of before purchasing one or the other. Thanks!
ROB:
The assessments are damn near identical and the programming for each PFT reflects that. However, since you’re in the Space Force I’d recommend getting that plan. Any changes to the Space Force HPA down the road will be updated only to that plan.
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Tapering and Recovery Before Multiple Graded Military PT Events
ATHLETE:
Good Morning Rob! I am a 40 yr old USMC Reservist going to Active in the first weeks of Marine Combat Instructor Course on the East coast in NC. I have been really enjoying the new version of the ruck Improvement plan and that is what I have been training to prep for this course (on session 35 tomorrow). I have been training with a 60# ruck the past few weeks since that is about the max weight pack we are carrying for the course graded rucks.
Next week, we have a Monday PFT, Wednesday CFT, Friday 5k Ruck Run & 2x O course. Beyond that we are doing PT most days of the course that we aren’t in the field. We have weekends off.
My question is to do with tapering off for recovery prior to those graded PT events listed, and what you recommend for recovery best practices throughout the course.
ROB:
I like two days rest before PFTs … so don’t train this weekend, then rest Tuesday, then rest Thursday.
Recovery? Not sure your question here … I’m personally not an advocate of any trendy recovery methods – massage, foam rolling, saunas, cold baths, stretching …. or any supplements. Research on all of this stuff has demonstrated that it doesn’t make much difference. However, whenever an athlete comes to me praising something like this, my response is, “if it works for you, keep doing it.”
In general, soreness decreases when fitness increases, so the best thing you can do for your recovery going into the course is to be as event-specifically prepared as possible.
Other than that – be disciplined with your sleep hygiene, (go to sleep at the same time every night), and watch your diet. Here are our nutritional guidelines.
Good luck on the course!
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Strength-Focused Programming for Law Enforcement With Limited Time
ATHLETE:
Hey so currently I am with HSI and looking for a plan that I can use M-F.
Currently I am 36, 198lbs, athletic build but not defined. My goal is to build strength over just looking muscular, if that makes sense. I run around 10 miles a week. I do that M/W/F and sometimes extra on the weekend too.
I have a full gym as well to use in our building. Any guidance would be super helpful! Thanks!
ROB:
A couple options. Best for your job in LE are the plans/order in the Spirits Series for LE Patrol/Detective or the LE Patrol/Detective Sessions. Both are multi-modal programming designed to address 90% of the misson-direct fitness demands for front line LE and concurrently train strength, work capacity, short endurance, chassis integrity and upper body hypertrophy.
These are 5 day/week plans, 45 minute sessions and designed to be completed before work or at lunch.If you’re working a desk primarily and want to push strength and running, I’d recommend the Max Effort Strength + 3-Mile Run Training Plan or the Max Effort Strength + 6-Mile Run Training Plan. Assessment-based, either of these plans will bring intention and progression to your current training. You just need to choose the running distance. We’ve currently got a January Special on this series of plans (see below).
Some of these plans can be 6 days/week – with a run on Saturdays. Strength sessions are 60 minutes long, but endurance work can be longer depending on the distance and your running pace. Questions?