Training question? Email rob@mtntactical.com
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Houston Firefighter: Which plan fits my schedule and goals (strength + endurance + future wildland)?
ATHLETE:
I appreciate you taking the time to respond. I am a firefighter paramedic for Houston Fire. I am 6’1″ and 190 lbs. I am in good shape strength wise. lift 4-5 times a week doing basic compound and bodybuilding style lifts. 15+ pull ups, 9 min 1.5 mile, squat 315. Was regular at crossfit gym until recently I moved and switched to Lifetime gym nearby. Looking to build mass/strength and improve my endurance base. Really want to find a plan that correlates to work and life functionality. Plan to do wildland in the future. Want to train hard. I have a good foundation, but can’t decide which plan fits. HFD schedule is 24 on/24 off/24 on/5 days off.
ROB:
Zach –
Take a cycle and focus initially on max effort strength and endurance with Max Effort Strength + 3-Mile Run Training Plan.
This plan is assessment based, and will add in intense focus and accountability to your lifting and running.
Follow it up with the plans/order in the Big Cat series or the Daily Urban Fire Sessions.
Both are multi-modal, Base Fitness programming for full time urban firefighters and concurrently train strength, work capacity, chassis integrity (functional core), tactical agility and short endurance. The programming is designed to prepare you for 90% of the mission-direct fitness demands of urban firefighting.
Wildand Fire has a much greater endurance demand, so if/when you go to make that switch you’ll want to drop out of the Urban Fire programming and into MTI’s wildland fire plans. If/when you get there email back and I’ll help with programming into your first wildland season.
Questions?
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Low Back History: Are sit-ups safe, and what’s the best substitute if needed?
ATHLETE
Hello Coach Rob. Sit-ups are an integral part of several MTI programs (bodyweight, SF60, etc.). In your opinion based on your experience for athletes with history of low back issues, would you say that sit-ups are safe, or should a sub exercise be used instead, e.g. toes to bar?
I’ve read (and saved) most of what you’ve written on low back issues and much of it was eye-opening, i.e. mysterious, unexplainable, docs really can’t help all that much, structured PT is a lot of guesswork. I even had a RPT admit to me sheepishly that they are guessing most of the time when they develop a low back rehab program.
I did SF60 for two years with no sit-up issues, then during one of the final SF60 sessions, I blew out my back doing sandbag C&P and was off-line for 6 weeks. No clue what happened, form was perfect, SB weight was only 60 lb.
Thanks for any thoughts and insight.
ROB:
Are sit ups safe for athlete with low back issues? This totally depends on the athlete, and their low back that day.
One of the mistakes athletes make with low back issues make is when something happens, blaming what they were doing for the flare up. I’ve just experienced and met too many people who’ve had low back issues flare up doing a variety of different things. One of the most disconcerting elements of low back problems is sometimes there is simply no rhyme or reason to the cause.
I’m not sure low back flare ups are a product of weakness or mobility. They could be a central nervous system issue – where the nerves get out of wack and fire the muscles out of order. There is a theory that for many of us this central nervous system confusion is caused by all the sitting we do driving and at work. Our body’s simply forget how to fire muscles when we’re moving.
In terms of MTI, sit ups aren’t a significant exercise in our Base Fitness programming as our Chassis Integrity programming mostly uses exercises from standing or kneeling. However, some tactical fitness assessments have sit ups as an event and our plans for those assessments reflect that by intensely training sit ups.
ATHLETE:
Thanks Rob. Appreciate your thoughts and can confirm 100% in my case that low back flare-ups don’t seem to be related to anything at all. I’ve had back episodes kicked off by such mundane activities as getting out of bed, pulling weeds, or putting on shoes. I can say I never had any pain or stiffness at all through two years of SF60 until the very end.
At age 65, I am thinking that any trained low back movements more and more need to parallel what I do out of the gym because with aging comes loss of strength and flexibility and there’s no getting around that (trust me, I’ve tried). With that in mind, since my back is currently OK I am considering subbing SBGU with 20# SB for the sit-ups in Bodyweight Beginner. In my view a SBGU is a more exportable movement to real life vs a straight sit-up, but I would welcome your thoughts. SBGU mimics most of a sit-up then adds a lot more. The assessment could be run the same, i.e. max reps in 90 seconds.
ROB:
That’ll work.
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Fan Dance Redemption: 7-month build for a heavier, flatland athlete (strength, stamina, big weight loss)
ATHLETE:
Hi Rob…I’m a 58 y/o male 71″ tall and 240lbs. I’m running Fan Dance in early September. I have everything you can imagine in a home gym including a Matrix Stair Mill. I ran Fan Dance a year ago and was not allowed to finish at the halfway due to time. As an above average athlete my entire life including finishing an Ironman at 50 in just over 12 hrs I was devasted how out of shape I was for a mountain ruck march. I live in flat Toronto but born in Wales. My weight needs to drop significantly and my legs must build more strength and stamina among other things. Last race I was 255 lbs plus pack, so nearly 300lbs. My goal is <200lbs and mountain strong. My wife is not happy and asks but why…my only response is I haven’t failed till I quit!
Anyways, is there a custom plan/training I can buy as I have 7 months to train vs your 7 week program for fit military people?
ROB:
What training are you doing now? How are your joints – hips/knees?
ATHLETE:
Hey…I am doing min 10,000 steps at 125-130 HR at 8% incline and 2.8-3 speed spread over 2 workouts on treadmill. Freezing here in Toronto. I do 20 mins on stair mill at 80 steps per minute pace after 2nd treadmill workout. Plan is to increase daily a little more every day.
Joints/hips/knees awesome. But knees have always been a sore point thus I’ve been taking it slow.
I do 5 days in gym mainly bench, squat, dead lift, shoulder press and bent over rows. Each workout I add accessory lifts. I have lat pull down, leg extension, leg press etc machines. I’m Trying to lift heavy 5×5 bench press one workout in the week then volume on the next workout for example. I’m trying to build step ups, lunges and planks. Always avoided in my past, so I’m weak there.
I’m the guy that needs to know I’m doing the right thing (not wasting my effort) and feel accountable to a mento/coach. Wake up do that day’s program and repeat. Never look past the day or worry about the week or month. That’s how I went from couch to Ironman. Hired a pro Ironman coach and never missed a workout in 10 months. Literally.
I gave Garmin HR chest strap and Fenix watch. I have boxing equipment, sled, Peleton treadmill & bike, as well as assault bike and stair mill (I mentioned)
All sounds great but I’m only in my 3rd week. Feel great but I’m concerned I have so much time I screw it up anyways. LOL
I will add I am naturally strong. I started back on weights 3 weeks ago after 9 months of nothing and I could bench 225 for 5. Legs are strong but so weak climbing. Meaning the lactate builds nearly immediately.
ROB:
You’ve got 33 weeks until Sept 11. Here’s what I recommend:
Weeks Plan
1-6 Bodyweight Beginner – Don’t be fooled by “bodyweight” – this is an assessment-based, 6 day/week plan.
7-14 Polar GenX – Max Effort Strength and Aerobic Base. – Hike or step ups for the endurance
15-22 SF55 Charlie – Multi-modal Plan with a slight endurance emphasis – run/hike for the endurance in the plan and push the time to 90 minutes. Repeat week 6 to stretch this 7 week plan to 8 weeks.
23-26 Mountaineering and Hiking Prep
27-33 Fan Dance Training Plan – 7 weeks directly before the event
You’re too heavy, especially for 58. At 71″ I’d like you at around 180 pounds. Losing 60 pounds will make a huge difference and make everything better – joint impact, low back fitness, uphill movement, endurance, bodyweight, etc. You can’t outwork a shitty diet. Here are our nutritional guidelines. Cut sugar and bad carbs and you should shed fat and start cutting mass. No caloric restriction, but if you are hungry, eat meat (protein) – chicken, steak, hamburger. Don’t drink calories. Artificial sweetenters aren’t the best for you, but they are better than sugar.
I’m 57 and am 90% carnivore. My metabolism has slowed so much if I look at a cookie I gain fat!
ATHLETE:
Amazing!! Thanks Rob.
My only question is Metabolism. You mentioned yours is super slow. I thought the goal was to have a fast metabolism in the end. I understand a long weight loss journey requires a steady reduction of calories as your metabolism slows in order to continue at a deficit. Do you then not reverse diet to slowly increase calories as metabolism increases? Rule of thumb being if you diet 30 weeks you likely have to reverse diet 30 weeks.
I am very concerned I do nutient correctly as well…you mentioned the obvious…I need to drop neatly 2lbs per week for 30+ weeks.
ROB:
You’re overthinking it.
Cut sugar, bad carbs and fruit. Stop drinking calories (beer, soda, milk), prioritize real food protein – chicken, beef, steak, eggs, and you’ll shed fat. No caloric restriction. You can eat as much chicken as you want. At your weight, sorry, but no cheat day.
Certain calories (sugar/bad carbs) go to your fat cells. Stop eating them.
Sweet tooth? Satisfy it with artificial sweeteners – Diet Coke, sugar free bbq sauce, no-sugar dark chocolate, etc.
The first 2-4 weeks are going to suck ass as you fight cravings. Embrace the journey.
Your metabolism isn’t going to speed up. You can’t eat like you’re 25. And … it’s getting slower.
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Coast Guard MSRT Return: Base fitness plan selection with chronic low back issues + PFT focus
ATHLETE
Hey Rob. I’ve been in the Coast Guard for 12 years now. Entered into the Academy from 2014 to 2018, then was on a ship from 2018 to 2020. In 2020, i assessed and screened for the Coast Guard’s counter terrorism unit (MSRT) and was an operator for 4 years on the teams, and worked a mostly desk job my last year in 2025. I’ve been working a desk job since the start of 2025.
I’ve been dealing with back pain and issues since my early 20s, mostly which was initially caused by college football. It got even worse after i got to the teams and had to deal with long 10+ hour training days wearing 70+ lbs of gear daily while riding in boats, climbing, and fast roping. I’ve been going to PT for about a year and have minimized lower back centric lifts like deadlift/bb bent over rows.
I recently got an opportunity to return back to the teams this summer. I’m looking for the best program that MTI has to help me get back into “fighting shape”, strengthen the ancillary muscles that support my back, while also letting me max out the Coast Guard’s PFT tests: Pushups, planks, cardio (option of run/swim/rower, i prefer to swim or row). request your help in finding the best MTI program for my needs.
ROB:
Age/Weight/Height?
What training have you been doing this past year?
Any equipment restrictions?
ATHLETE:
I’m 30 years old, 6’2”, and 220 lbs right now.
I’ve been mostly doing gym bro split type workouts (PPL) in the last year with a lot of swimming mixed in for cardio. When I was operational on the teams, I did a lot of kettle bell work, compound lifts, load boarding (carries/rucks), and a mix of all kinds of cardio and high intensity.
No training equipment restrictions.
Appreciate the quick reply.
ROB:
I’m guessing you’re mission set could involve swimming?
If so – I’d recommend the programming from our Pirate Series of Base Fitness for military/LE SOF with water-based mission sets. These are multi-modal plans and concurrently train strength, work capacity, chassis integrity (functional core), endurance (run/ruck/swim) and tactical agility. Base Fitness programming is designed to prepare you for 90% of the mission-direct fitness demands for your job.
You’ve got 21 weeks until July. Here’s what I recommend:
Weeks Plan
1-7 Barbossa
8-14 Black Beard
15-21 Captain Morgan
If your mission set doesn’t involve swimming – couple options, both Base Fitness for full time SWAT/SRT. These concurrently train the same fitness attributes as the Pirate series, but don’t include any swimming.
Option (1) LE SWAT / SRT Sessions
Option (2) Plans from the Gun Maker Series:
Weeks Plan
1-7 Ruger
8-14 Glock
15-21 Beretta
Low Back? I don’t have a solution or good answer for you. If you want to go back to the teams, you know already the load that is coming to your low back and avoiding rucking/running/lifting now as you prepare to return is guaranteeing an issue.
Low backs are a mystery. Our Chassis Integrity mid-section programming is unique, and many athletes with low back issues have reported fewer issues following MTI programming. However, not zero issues. Nobody can guarantee any operation, surgery or PT program will solve low back issues. Too often they have no rhyme or reason. Our goal is to make the combat chassis as strong as possible for mission-direct fitness demands via the chassis integrity and other programming (strength, rucking, etc.).
Overall our low back and core programming has helped people with low back issues gain confidence in their low backs and know that they can return to function if something does happen.
Several have used our Low Back Fitness Training Plan with success following an issue. You could start with that if you’re super concerned, then roll into the plans above.
Questions?
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50-Year-Old, Beaten Up: Improve strength/fitness but actually recover (and drop weight)
ATHLETE:
I’m 50 years old and struggling to recover from my workouts. I still deadlift, squat, split squat, clean and press, thrusters (Using the land mine), press bench, dips, and hike mountains. And have a well kitted out home gym, proper rack, cables, kettle bells, sand bags, and bands. But I’m trying to figure out a workout program that will help me improve on my lifts, general fitness, and mobility and that I can, most importantly–recover from. I could certainly lose a few pounds as well. Currently stand 6’1″ at 248, but would like to get down to 215. Find a proper program/coach has been a struggle to say the least. Any guidance would be much appreciated.
ROB:
At 6’1″ my ideal bodyweight for you is 195# – 20 pounds less than your own target. Losing 40-50 pounds will make everything better – joints, movement, recovery, fatigue. You can’t outwork a shitty diet. Here are our nutritional guidelines. Cut sugar and bad carbs and you’ll shed fat. At 50 (I’m 57), your metabolism is slow and slowing – you can’t eat like you were 30.
Recovery improves with increasing fitness, but it also declines with advancing age. So – cutting weight and improving overall fitness will help to a point.
Programming? 2 Options from our intentful programming for 45+
Option (1) is SF50 series beginning with SF50 Alpha.
Option (2) is the SF45+ Sessions
The programming for both is similar and mulit-modal – you’ll concurrently train strength, work capacity, endurance and chassis integrity. The sessions are 45 minutes long.
If you haven’t already, I’d recommend a blood draw and getting your testosterone level checked. Low testosterone could be part of the issue. I recommend all men age 45+ get a blood draw.
Questions?
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Wants “Bodybuilding” Strength + 5-Mile Run: Minimal Olympic lifts, optional ruck
ATHLETE:
I’m looking for a great program and struggle with a lot of other programming out there (ie. SOFLETE).
I’m looking to get the following:
– Strength Training akin to Bodybuilding: Is there a program that minimizes Olympic Weightlifting Movements?
– Conditioning: 5 mile Run maintain at 8min/mile pace or do better
– Optional: Rucking, I comfortable doing this programming on my own if there isn’t one already.
I tried the Greek Hero series, currently on HECTOR and the complex barbell movements are for a lack of better word getting difficult due to multiple reasons (space, complexity of movement).
Looking to hearing recommendations.
ROB:
Max Effort Strength + 5 Mile Run Training Plan
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Daily Operator vs Military Operator: What’s the difference?
ATHLETE:
I am a new subscriber, a member of the CA Army National Guard, and I am looking for general continuous fitness from your plans. What is the difference between the daily operator and military operator training plans?
ROB:
No difference … what used to be called the Operator Sessions are now called the Military Operator Sessions.
We also have daily programming for LE SWAT/Patrol, LE Patrol Detective, etc. and felt adding “military” would help identify the operator sessions as intended for full time military.
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Busy Dad Programming: Do I need to finish each month and can I skip a month?
ATHLETE:
Hello,
I’ve been doing the busy Dad programming, I love it. Should I finish an entire month before starting the next? Does it matter if I skip an entire month of programming and go from Novemeber then start January’s skipping Decemembers program?
ROB:
In general, it’s better not to skip sessions.
Month to month programming isn’t necessarily progressive, but it’s not totally disconnected. For example, we pay attention to overall load and occasionally program in a cycle that deploys bodyweight strength training, etc.
However, if you do decide to skip, start back at the beginning of the month. I.e. don’t skip from November to mid-January. Start January’s cycle at the beginning and work forward from there.
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Fan Dance July 4: What baseline fitness is needed and how to structure prep 24 weeks out?
ATHLETE:
Hi there,
I came across your Fan Dance Training plan — looking to do it July 4th this year.
What level of fitness should I have before embarking on this specific plan? I’m assuming it’s not something I could jump into straight away.
Some background on me if helpful…
45M with ok level of fitness (compared to other office workers!).
Have trained inconsistently for a number of years but more seriously over the last 3-4 yrs.
Enjoy lifting but nothing to boast about.
Front squat at BW of 73kg
Trap bar deadlift at 1.5 BW
DB bench at 60kg 1RM.
Ran Tactical Barbell’s Basebuilding last autumn and the aerobic elements kicked my ass.
Enjoyed getting back into LSS running but haven’t done more than 60mins/8km in years.
Moved on to TB Operator since then and just come out of a 12 week block.
Not run much for last 6 weeks.
Now looking to 4th July event which is 24 weeks away and wondering how to structure my training.
I’ve seen great reviews of your plans but they all say it’s quite tough and expect a decent base already, so it feels like something I need to work towards.
I have come across a 12 week Capacity Block in the book TB Green Protocol focused on running (3x per week), working up to being able to run for 2 hours fairly regularly, alongside strength training 3x per week.
Does this sound like adequate prep to then take on your Fan Dance plan?
Any advice much appreciated!
ROB:
You’re not new to training and if click the “sample training” tap at the Fan Dance page you can see the first week of programming so get a quick look at where it begins. The plan is progressive, and only gets harder from there.
It is endurance and uphill movement under load, focused. Day 1 begins with leg blasters and 600x step ups.
See below for what I recommend from MTI programming for you this far out.
Weeks Plan
1-8 Mountain Base Atalanta – Repeat week 6 to stretch this plan to 8 weeks
9-16 Mountain Base Artimes – Repeat week 6 to stretch this plan to 8 weeks
17-23 Fan Dance Training Plan – 7 weeks directly before the event
Atalanta and Artimes come from our Greek Heroine series for mountain base programming. These are multi-modal plans and concurrently train strength, work capacity, chassis integrity and mountain endurance (run, uphill movement under load).
If you want to do other programming before the Fan Dance plan, I would recommend start 11 weeks out with the Mountaineering and Hiking Prep Plan directly prior to the Fan Dance plan.
Questions?
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Vermont Police Academy PT Test: How to modify the plan for run/pushups/situps/500m row
ATHLETE:
I just purchased your police academy program and i am beyond excited to get started. However, i do have a question. The specific academy in Vermont does not do the sprint or bench press as part of the pt test. They have a timed 1.5 mile run, push ups, situps, and a 500 meter row. How should I go about modifying the program to fit this standard?
Thank you for your assistance with this matter.
ROB:
Pull these events from the Law Enforcement Academy Training Plan, Day 1 PFT and follow-on programming:
– Vertical Jump
– 1RM Bench Press and all the following bench press programming
– Leave in the pull ups. Won’t hurt you to do these.
Replace the 300m Sprint assessment in the plan’s PFT with your 500m Row and all the 300m Sprints in the plan with a 500m row.
For the push ups, and sit ups, as prescribed in the MTI plan, the assessment time is 60 seconds. Verify the assessment time for your assessment in Vermont. If it is 2 minutes, do two minutes for your assessments. The assessment time doesn’t matter for the follow on programming and you should be good.
Questions?
ATHLETE:
Thank you for the quick response! Should I replace the bench press with something like tbar rows/ bent over rows/ seated cable rows?
Again I appreciate your expert feedback.
ROB:
No … just skip it and keep the pull ups.
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Big 24 Repeat: Do I need a deload week before running it again?
ATHLETE:
I’m wrapping up the last week of Big 24 and would like to continue the strength training for another round. Do I need a de-load week or can I consider the last week of the program a de-load?
*Made decent progress on all lifts.
ROB:
The last week of the Big 24 is the deload week. You can run another cycle right after. You can use your final week re-assessments to reset the progression.
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Part-Time SWAT: Should day-to-day training be SWAT or Patrol/Detective base fitness?
ATHLETE:
Thanks in large part to your programming (I did a hybrid combo of SWAT Selection and Ruck Improvement Plans), I made it through my agency’s selection for our SWAT team (part-time).
Currently prepping for a half marathon, but will transition back to base fitness in a month or so. Given it’s a part time SWAT Team, should I use the SWAT programming or the LE Detective/Patrol programming as my day to day is similar to a typical detective desk + field work?
I’d love to stay in great shape for SWAT purposes, but also really enjoy upper body hypertrophy work and would like to improve upper body mass (hence a desire to maybe complete some of the detective plans).
Currently thinking about switching every cycle between the two base plans but please tell me if that’s a bad idea.
Would appreciate any thoughts/advice you’d have.
ROB:
Congrats on selection! Excited for you!
Your day-to-day training should be for your primary job – so the LE Patrol/Detective Base Fitness programming – either the plans in Spirits Plans or the LE Patrol / Detective Sessions.
No – don’t swap back and forth … stick with the Patrol/Detective programming. The cycles are designed to work together and while they aren’t progressive, per se, there is thought into how they are ordered and you’ll mess this up if you swap in and out with SWAT/SRT programming.
Here’s my Half Marathon Plan if you need one.
Questions?
ATHLETE:
No need to respond again, but much appreciate all your work and programming specifically around the tactical athlete. I hope you are sometimes able to sit back and reflect on the impact you and MTI has had… you’ve not only impacted hundreds/thousands of tactical athletes helping them achieve their goals, but you’ve also impacted our country and local communities by helping said athletes be better prepared for the job. Thank you for continuing to grind for the rest of us.
ROB:
Thanks for the kind words!
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Back to Fitness for Motocross/Hare Scrambles: Best re-entry plan with limited time
ATHLETE:
Good Morning,
I utilized some of y’all’s plans back when I was in the Army and really enjoyed them. I’m not in anymore but am getting back into doing some endurance type events such as tough mudders but mostly Hare Scramble racing and Motocross. Could you point me in the right direction in what plan of yours would work best?
In the past I really got a lot of benefit from the sandbag and kettle bell workouts and really enjoyed the powerlifting type exercises. I generally work 12-13 hours a day so gym time would be around 1.5 hours max if not an hour.
I haven’t been very active in the gym the last 6 months so I definitely need to build a base again and strength but my cardio generally comes back pretty quick. Thanks for your help
ROB:
Age/Weight/Height?
Please be more specific on what training you’ve been doing in the past few months.
ATHLETE:
32, 180lbs, 6’
Haven’t been doing any training the last few months, just manual labor and stretching in the morning.
ROB:
Start with Johnny from our Country Singer series.
Multi-modal training plan and concurrently trains strength, work capacity, chassis integrity and endurance. No joke, and great place to start building base fitness.
With your work schedule, train before work to stay consistent. The first couple weeks will be brutal, but week 3 you’ll thank me.
Questions?
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SF45+ Access: Is it subscription-only and where to buy?
ATHLETE:
Big fan of your institute. I have the body weight foundation and the lift assist ski programs. I am looking to maintain/increase my overall strength and endurance through a consistent training program. My occupation is in higher education in an administrative role. My timeline is ongoing I currently exercise between 5-6 days a week for roughly 30-45 minutes in both cardio and weights. I would say that my current fitness is still poor compared to some of the assessments that you have on your website. I am definitely not starting from scratch but no where near good or excellent. I am an active downhill skier, hiker/backpacker. I am 48, 6’2″, 225LB. I look forward to hearing from you on what potential training programs would best suit me. For context I did look at the SF45 Alpha and that looked appropriate. Take care
ROB:
Hi Paul –
I recoomend either SF45 Alpha and the following plans in the SF45 Series or the SF45+ Sessions.
You’re too heavy. At 6’2″ I’d like you at 190-200#. Loosing 25# will help everything – skiing, hiking, endurance, relative strength, joints, low back, etc.
You can’t outwork a shitty diet. Here are my nutrtitional guidelines. Cut sugar and bad carbs and you’ll cut fat. Fixing your diet/losing weight is as important as fitness. You’ll start to see the difference in 2-3 weeks.
Questions?
ATHLETE:
Thanks Rob, that all makes sense. One question I didn’t see where I could purchase the SF45+ program, is that part of the Athlete Subscription? For now I am going to order the SF45 Alpha and hone in on diet.
ROB:
You need an Athlete Subscription to access the SF45+ Daily Sessions and you’ll also get access to all the SF45 Plans including SF45 Alpha.
You can purchase the SF45 Plans individually without a subscription.
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Ultra Runner + SOCOM Part-Timer: Best 6-week bridge plan when you’re not running much
ATHLETE:
After a little hiatus, I came back (again) to the Mil Athlete training – it’s just the best out there, at least for me. Anyway, I’m hoping you could point me to a good regimen/routine for my goals. I’m an ultra runner, but also still a part timer in the army (SOCOM), and need to maintain both sides (strength/conditioning for the military, and endurance / conditioning for running). Can you recommend a set of plans to help me push myself physically and get where I want to be?
I don’t have any competitive races until 4/25, just a half marathon on the road in March. That being said, I was planning either the operator sessions or the endurance athlete off season plan, then move into a running plan when the weather gets better for it. I hate running in snow, and where I live, it’s hard to get miles in when there’s snow on the ground due to plowing and blocked roads/sidewalks.
ROB:
It’s a little unclear from your note if you’re doing any running now? And also if you want to do any running until spring?
Just about all of our military plans have endurance – either running or rucking – so they’ll take you outside.
Are you just looking for a strength program until running is possible?
In terms of running, do you want to do your own programming – or MTI programming?
ATHLETE:
I’m okay with not running until March, maybe a couple indoor runs on the track at my gym before my half marathon just to get the cobwebs out.
Once I start training running again, I plan on doing one of the ultra programs on the app. The past few weeks I’ve dabbled more than anything between the operator sessions and the endurance off season program. I prefer the operator sessions right now, but wanted to see if you had any ideas for a more appropriate program for the next 6 weeks or so. So yeah, looking for a solid program that kinda fits the goals until I can start the ultra program in earnest.
ROB:
Options:
1) MTI Relative Strength Assessment Training Plan. Repeat week 4 in this plan to stretch it to 6 weeks
3 days/week max effort strength, 1 day/week of work cap + chassis integrity and 1 day of easy endurance. You can do step ups @ 25# for endurance. Do the prescribed time and put on a podcast.
2) Operator Ulysses – Skip week 6 in the plan to shorten it to 6 weeks.
Slight, work capacity emphasis. Replace the rucks with step ups. You can do a 600x Step Up assessment at 25# and follow-on 200x Step up intervals. For the step up progression do 3 Rounds of 200x Step Ups at threshold pace, rest 8 minutes between efforts. The step ups will do some transfer to your ultra uphills.
Questions?
ATHLETE:
Great – thank you. I’m gonna go with Ulysses, timely since my daughter is studying Ancient Greek in her school right now… have a good one!
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New Zealand Firefighter Combat Challenge: Sport-specific programming vs technique/strategy approach
ATHLETE:
Hi there,
I am training for the firefighter combat challenge season in New Zealand and I’m looking for some sport specific training guidance. Is this something you would be able to help me with?
I have a provincial level comp (generally not full tower) coming up at the end of February, then South Islands on the 7th of March and Nationals over the 1st and 2nd of May.
My aim is to get my run time to under 3 minutes. My most recent full tower time was 3:38. This time is from last weekend (24th of January), and was after a long period of not doing any specific training due to work. I was happy with this time for a first blow-out-the-cobwebs run but I know I have a lot of efficiencies I can work on both in terms of technical aspects and strength aspects of the competition.
A little bit about me – I am a 28 year old female volunteer firefighter in Swannanoa, New Zealand. Last year was my first season doing FFC comps. The FFC season in NZ seems very different to the American season, with most regional level comps using smaller towers and often only having South Islands, North Islands and Nationals as full tower courses, and the only courses where you can achieve Lions Den. Being a volunteer firefighter, I have a seasonal full time job that is unrelated to firefighting. The work season has just finished up, so I haven’t been able to do sport specific training for the last few months, but will be able to get back into it now. There is a group training held every Sunday with other local competitors where we have access to most of the course equipment.
Hopefully this gives you enough of an idea of my current capabilities, my intentions, and if you’ll be able to help me find a training solution to help me accomplish these goals.
Let me know if there is any other info you need from me. I look forward to hearing from you.
ROB:
There are a couple elements to the Firefighter Combat Challenge: (1) event-specific fitness and, (2) technique/strategy.
The two work in conjunction at the beginning of training for this event, but at a certain level, technique & strategy become more important. Your access to on every other Sunday to the course and equipment is where you want to practice technique and strategy – not train fitness.
Now, going into your February event, I’d recommend the 4 Week MTI Firefighter Combat Challenge Training Plan. You can repeat weeks in the plan to match your training time. I’m not sure your work schedule, but you want to ensure you’re fully rested for the Sundays when you get access to the course.
Post your February event, you’ll need to do an analysis on your event performance, and break it down to see where you need the most work, and if that work is fitness or technique.
You can continue to run this plan which trains both, but at some point repeating this plan over and over you’ll plateau. At that point, I’d recommend Humility – which isn’t sport specific to the event, but will push your fitness and you can continue to train event technique in conjunction and on the Sunday group sessions.
Good luck!
Questions?
ATHLETE:
Thank you so much for coming back to me so quickly.
That sounds great. No questions, you’ve done a very thorough job of explaining! I’ll be sure to be in touch if any pop up though.
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Dryland Ski Plan: No ability to do sandbag drags (or sled)—what’s the replacement?
ATHLETE:
I’ve started your Dryland Ski Training Plan V6, and I do not have a gym/ setup that allows me to do Sandbag drags. I’ve switched the Goodmornings and Clean Press exercises to be with bars/ weights, but I do not know an alternative movement/ weight to the Sandbag drags. I’ve got a full gym setup with free weights, dumbbells, ropes, etc. (but no sled either, sadly). I’d love to know a different activity for this movement. Please let me know.
ROB:
There is no sub for the Sandbag Getups. Closest is a Turkish Getup with a dumbbell or a kettlebell – but you’ll need to go much lighter and often shoulder fatigue becomes an issue.
Others get their own sandbag and take it to the gym. We sell MTI sandbags, and amazon/rogue have dozens of sandbag options.
When you get a bag and start doing getups, you’ll understand.
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FBI New-Standards PFT Plateau: Which plan now, and do non-test exercises still matter?
ATHLETE:
I’ve been struggling to progress during my training for the new-standards FBI PFT. Over the last half a year, I’ve struggled to make improvements across the board, and even started to decline a little (which is a bit demotivating). I found your plan online and want to try something new as a hail mary to try and get my back on track.
For background, I am a 27 year old endurance runner, so anything upper body is new territory for me. As of a test today, I was able to get 7 pullups, 51.4sprint, 24pushups, and a 10:45 1.5mile.
I have to take the PFT again prior to reporting to academy, and need to improve my pushups to over the minimum standard (30) and want a little bit of wiggle room as well – just in case.
I ended up purchasing the Academy Training Plan as it appeared to be based upon someone with a -pre established- physical fitness level (even though my ultimate goal is to pass the PFT prior to, and after, reporting to the Academy). My only fear is that this plan appears to have less traditional cardio – and I don’t want to lose some of the aerobic capacity. Is there any supplementary aerobic (warmups/cooldowns/high aerobic) activities I can include on top of the plan? Or is the workload in these categories already sufficient?
Lastly, this plan also appears to have a focus on some -non test specific – exercises (Sandbag Getups, Prone to Sprints) which are new exercises I’m not typically accustomed to. Do these help translate over to the PFT components? Or are these focused more on overall strength/endurance for academy physical activities? If not, would I be better served with the FBI PFT plan instead?
ROB:
When is your next official PFT?
Is it directly before the academy or upon arrival?
ATHLETE:
Due to not meeting the minimum requirements yet in all categories (pushups) I have not selected a pre-academy date to test yet. They run the tests out here the first friday of every month (weather permitting in Milwaukee). Upon passing, id be slated for the next class (which could be anywhere from .5-3 months from that point depending on when I take it, and when the next one starts).
ROB:
Got it.
You’ll want to do the FBI Special Agent PFT Training Plan now.
The PFT is laser focused on the PFT events.
Once you pass the pre-academy PFT, pivot to the FBI Academy Training Plan plan into your Academy date.
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Lost Track of Daily Operator Month: Can I access older months beyond the last two?
ATHLETE:
I was doing the Daily Operator Monthly Sessions but I got injured and stopped the program. Now I can’t remember if it was the one from September or October. Is there a way to find the older Daily Operator sessions on the website or app? I only see the last 2 months there.
ROB:
Sorry, no.
Only the current and previous month’s Operator Sessions are available.
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Extending Off-Season Strength for Endurance Athletes: How to stretch it past 6 weeks
ATHLETE:
If I wanted to extend the Off-Season Strength Training Plan for Endurance Athletes Plan beyond six weeks, is there a suggested method to do so? I was thinking about potentially doubling up on a few weeks. I would like to utilize this program until April when the weather gets warmer and my running volume increases.
ROB:
The rep volume per exercise decreases and the weight per rep increases as the plan proceeds … so, especially as your run volume increases, you’ll want to repeat the last two weeks of the plan if you do this programming.
Better would be to pivot to the In-Season Strength Training Plan for Endurance Athletes when running becomes your priority.
– Rob
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How MTI Updates Plans: What drives revisions and what data informs changes
ATHLETE:
Hey, wanted to say keep up the training plans. Been using one of them for the last year, was well prepared for the course and got selected.
How do you update plans and what data do you pull from to do it?
ROB:
Congrats on Selection!
Updates are driven by one or more of the following:
– programming evolution at MTI … we’re always testing and improving and we find a method that works better we implement it.
– feedback … athletes like yourself who use MTI programming for selection and write back. In almost 20 years we’ve never had someone use MTI programming, fail to get selected, and blame us … usually the feedback is that they got selected, but would recommend more grip strength training in the plan, or something similar.
– Event changes … for example, a change to the selection’s Gate PFT. When we see this happen, we update the plan.
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20 Weeks to Air Force BMT with PJ Contract: What programming before ship date?
ATHLETE:
Hey Rob, I have roughly 20 weeks until I ship out for Air Force BMT. I am currently in the process of getting a Pararescue contract with my recruiter since finishing my most recent IFT. I have seen your Pararescue selection packet and am wondering what my programming should look like for these next 20 weeks or until ship date which is in mid July. To give you some background, my most recent IFT scores were, Pullups: 25, Pushups: 70, Situps: 82, 1.5 Mile Run: 10:10, 500M Swim: 8:26. Thank You.
ROB:
Do you have any vision on the time between finishing BMT and when you’ll head to selection?
ATHLETE:
Hey Rob, Air Force BMT lasts 7.5 weeks and after graduation from BMT there is a 7 week Special Warfare Candidate Course which leads into the 4 week Assessment and Selection. So there would be 7 weeks after BMT until selection started.
ROB:
Here’s what I recommend:
Weeks Plan
1-7 Barbossa
9-11 Black Beard – first 9 weeks
12-20 USAF CCT/PJ/SRO Selection Training Plan – 9 weeks directly before BMT
Barbossa and Black Beard are two of the plans in the Pirate Series – which is MTI’s Base Fitness programming for military SOF with water based mission sets. These plans concurrently train strength, work capacity, chassis integrity (functional core), endurance (run/ruck/swim) and tactical agility.
The strength work in Barossa and Black Beard is free weight driven, and Black Beard’s is assessed and progressed using our Density progression. This will increase your relative strength without adding much, if any, bodyweight. The increase in strength will help with overall durability. Both plans also assessment-based pool work, and at selection, the major source of attrition will be the pool.
Finally, the selection plan is no joke, and these two plans will prepare you for it.
Doing our selection plan prior to BMT will harden you physically and mentally. You’ll lose fitness at BMT – but all training is cumulative and you will come out ahead going into the 7-week USAF prep. BMT will be a nice unload as I hope the prep is intense.
Questions?
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Shipboard Detachment for 6 Months: What to do after the Shipboard plan for GPP + backpacking shape
ATHLETE:
I’m on a shipboard detachment and have been going through the “Shipboard” program with Hero WODs sprinkled in on the weekends. Great stuff there, but it’s only six weeks long and I’ll be on board roughly 6 months. The gym on board is relatively well stocked with a full set of dumbbells, a bar/plates/rack, sandbag, a few kettlebells, and a rower. What would you suggest after completing the shipboard plan with the goal of GPP and being in backpacking shape for summer? Looking forward to your response, thank you.
ROB:
Plans order in the Wildland Fire Series beginning with Blackwater or the Wildland Fire Daily Sessions.
Wildland Firefighters share many of the fitness demands of military infantry/Marines – including rucking – but they also have a higher mountain endurance fitness demand – running and uphill movement under load. This programming will keep up your Base Fitness for your full time job, and also add in uphill endurance for backpacking.
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Ryan Larkin Adventure Race (3 days / 62 miles): Is Teton Trail a fit and how to prep smart at 58?
ATHLETE:
I recently subscribed to one of your training plans and downloaded the Teton Trail plan. I’m preparing for an upcoming adventure race in June — the Ryan Larkin Adventure Race. It’s a three-day, 62-mile event that runs along the mountains from Montrose, CO down into Telluride and is a Navy SEAL–sponsored event.
I was hoping to get your thoughts on whether the Teton Trail plan is a good fit for this race and for my background.
For context, I do have some mountain and endurance experience. I’ve summited Mt. Whitney, and I train consistently. I just completed the Badwater 267 VR yesterday, so running volume and long endurance efforts are a regular part of my training. I’ve also completed the NYC SEAL Swim five times.
I’m 58 years old and generally recover well, but I want to be smart about balancing volume, strength, and durability leading into a three-day race.
I’d really appreciate any advice you might have on how to best use the Teton Trail plan for this event, or whether you would recommend any adjustments.
ROB:
You have 18 weeks until June 10. Here’s what I recommend:
Weeks Plan
1-7 Backcountry Hunting Build 2
8-18 Thru Hike Training Plan – 11 weeks directly into your event
The Thru hike training plan is just about perfect for this event, and will build you up to 20+ miles per day for multiple days in a row.
For both plans, you’ll want to use the same load for the rucking, hiking and step ups that you plan to carry on the event. Ideally you’ll use the same boots, and pack as well. It’s unclear from the event if you have to carry a weapon, but if so, you’ll want to do that too – I’d recommend a 8-lb sledge hammer or 10-lb dumbbell in hand for at least one long ruck each week.
I’m not sure your current fitness, but your incoming fitness and age at 58 doesn’t matter – as the event distance and timeline is set. If you’re currently unfit for mountain endurance, the first couple of weeks are gonna suck.
The Thru-hike plan is no joke, and high volume. Much of your free time and weekends will be spent training. I don’t believe in short cuts, and to go long you need to train long.
This event is uphill and downhill and cross country rucking, for miles and hours, under load, every day. This programming is the same. It’s progressive …. but focused. Same thing, only harder, as you move through weeks.
The Thru Hike plan has a taper, so you can do it directly into the event.
Good luck!
Questions?
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Park Ranger PEB: Will Wilderness Professional plans improve my PEB scores?
ATHLETE:
Hello! I was initially looking into purchasing your FLETC PEB workout plan, but then I saw your Wilderness Professional Trainer series. I am U.S. Park Ranger, as such we are evaluated annually with the PEB. My question is, will the Wilderness Pro workout plans help me with my PEB scores?
ROB:
Not directly.
The Wilderness Professional Plans are built to prepare you for 90% of your mission-direct fitness demands as a Ranger and are built to be your day-to-day fitness programming. For example, they have a significant mountain endurance component – running and uphill hiking under load.
MTI has two type of programming, Base Fitness like the Wilderness Professional Plans, and Mission/Event-specific fitness, like the FLETC PEB Training plan.
Base fitness is your day-to-day. Then, when you have an upcoming event – like the PEB, drop out of the base fitness programming and do the event-specific plan in the weeks directly prior to the event – 6 weeks in this case.
Then, after the event, drop back into the base fitness programming. So for you, to score best on the PEB, do the Wilderness Professional Plans until your 6 weeks out from the PEB. At 6 weeks, stop the Wilderness Professional programming and do the PEB Plan, then return to them after the assessment.
Questions?
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Humility + Mandatory Unit PT: How to handle forced rucks without breaking the plan
ATHLETE:
I started Humility and am in week 2. I had to do a 12 mile ruck for my unit on Wednesday and then I pushed into the burpee workout and then 2×2 mile interval Thursday and Friday. I’m feeling a bit shattered at the moment. How should I deal with these mandatory PT events like this in the future? I want to keep training but I’m feeling diminishing returns due to the ruck.
ROB:
Depends on the event. In this case, smart thing to do would have been to take at least 1 rest day, and maybe 2 days, after the ruck, before jumping back into Humility.
If the mandatory PT event had been easier, you could have just used it as that day’s training session and proceeded with Humility programming the next day as you did in this case.
I can’t be there to listen to your body for you. This is all part of learning as an athlete.
In terms of Humility and all MTI programming. Most often it is progressive, so when you do return to it, don’t skip any sessions. Start back where you left off and push the calendar to the right.
Questions?
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BJJ + Strength Recovery Problem: A minimalist 3x/week option that works with 3 BJJ classes
ATHLETE:
53 year old BJJ blue belt here. Any plans to make a 3X week minimalist BJJ program? I just can’t recover from any more than 2-3 strength training sessions a week to go along with 3 BJJ classes.
Or do you have another program in your library that can be adapted?
ROB:
Option 1:
Plans/Order in the Tactical BJJ Series beginning with Casey Ryback. These are 30-45 minute multi-modal sessions designed for military and LE who also train BJJ 2-3x week and designed to “flex” around your BJJ load … so you can complete the the sessions 2-4 days/week depending on your BJJ schedule and recovery.
Option 2:
Plans/Order in the SF50 Series, beginning with SF50 Alpha.
Again, complete the sessions in order, but pull back to 2-3 days/week and just push the calendar to the right as you work through the plan.
Questions?