Q&A 1.12.23

QUESTION

Retired SOF (age 44) guy here.  Big fan of what you do.  I know you’re busy, so I’ll keep it brief:

ASK:  Based on the below, I would like to get your thoughts on which programs to complete before beginning the Big Game Hunter Package.

ISSUE:  Body is worn down from the military, 3 meniscus operations, 2 labrum repairs, typical VA-diagnosed overuse injuries/arthritis, overweight, deconditioned to the weight room but solid on cycling, need to work on flexibility

END STATE: fat loss & gain strength (lean out), get back into a healthy fitness cycle, hunting ready, get back into lifting in a healthy, progressive manner, ultimately end up in the “mountain professional” category

WHAT I HAVE:  Sandbags, barbell w/ squat rack and bumper plates, box for box jumps, weight vests, 2 x 35# KB, 2 x 53# KB, various medicine balls and slam balls, GHD, pull-up bar, battle ropes

GENERAL COMMENTS: So, the VA may be on to something reference the knees and running.  The right one swells after an easy 20-minute run.  However, before I close the door on running, I want to drop a bunch of weight, strengthen the legs in the weight room, and reassess running at a lighter, healthier weight.  So, I’m curious as to what I should do if a plan calls for running right now.  Regarding the weight room, I’m happy to take your suggestions on what to add.  I put in for New Mexico elk/mule deer hunting and will be doing the backcountry big game hunter package to be ready for the September 1st opener.

I’m happy to discuss this further if needed.  I wanted to keep this relatively brief and not waste your time.  Please let me know if there are any questions.  Thanks again for what you do!

ANSWER

 I’d recommend starting with SF45 Bravo, and following it up with SF45 Alpha prior to starting the BC Hunting plans. I recommend SF45 Bravo first because the strength programming is bodyweight-based – and it will tune you up for the freeweight-based strength in SF45 Alpha.
Weight Loss – 95% of it is diet. You can’t outwork a shitty diet … so if you want to cut fat, you’ve got to give up sugar and cheap carbs. Here are our dietary guidelines:https://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Running? Skip it …. you can do step ups or cycling instead. The SF45 Plans have endurance as an “athletes choice.” – so you can spin/bike.
– Rob

QUESTION

It looks like my timeline for going to Army SFAS has been pushed to the right (Spring of 2024 instead of 2023).  I am currently working through the ruck based selection packet and have completed military on ramp and humility.  I am currently on week one of Big 24.  What do you recommend for continued training after completing Resilience, the final program before the sports-specific ruck program?

ANSWER

Sorry about the schedule change.

After resilience go ahead and complete the Ruck Based Selection Training Plan as prescribed.
Then take a full week off …. and drop into the plans/order in the Greek Hero Series.
Re-complete the Ruck Based Selection Training Plan in the 8 weeks before SFAS in Spring, 2024.
– Rob

QUESTION

First off, I love the programming. I had a question and I was hoping you could direct me to a program you would recommend. I just finished up the TLU strength program, and I’m looking to shift to something with a bit more endurance focus for the upcoming ski touring season. I’m not a professional by any means so all of my programming is done for fun. This is what I’m looking for in a program
1. has an endurance aspect to it, (specific to ski touring)
2. Includes a strength portion with barbell (just because I enjoy it).
Looking through the programs, I was looking at Actaeon V2 as it has an endurance aspect and a strength aspect. I was curious if you had any thoughts on replacing the rucking portions of Actaeon with something more ski-touring specific, say loaded step-ups. Or if there is another program you would recommend all together.

ANSWER

Best would be Wranglell-St. Ellias – which has a significant endurance component. However, it uses dumbbells/kettlebells for the strength programming.
Another option is the Big 3 Strength + 3-Mile Run Training Plan. Replace the 3-mile run assessment with a 900x Step Up assessment @ 25# pack, and replace the 1-mile run intervals with threshold (fastest possible), 300x step up intervals @ 25#. Complete the Saturday run as prescribed.
– Rob

QUESTION

Hope you are well. I wanted to know how you recommend following the inbounds ski programming, if you have more than one ski trip? I’ve completed both the inbounds and back country programs in the past, and love the format and transition to the real thing.
Just curious on how the normal skiers progress and or whether they maintain a baseline through out ski season.

ANSWER

We recommend our In-Season Ski Maintenance plan for mountain professionals or weekend warriors.
If you’ve got two trips planned, and no skiing between, I’d recommend re-completing 3-4 weeks of the Dryland Ski Plan prior to your second trip.
– Rob

QUESTION

I hope this emails finds you doing well. I have a question about making my own training packet. I am in the process of switching from ski instruction to ski patrolling with a start date a year out. In looking over your website I like what I have seen and would like to start building out my physical training plan much like I have built out my educational training plan for the upcoming year.

The Patrol I hope to get on has a ton of uphill movement on control routes, provides backcountry rescues, and the coverage of the traditional ski area. In looking over your website I was thinking of the following progression mountaineering prep -> AMGA ski guide-> One of the wild land fire programs on repeat during the summer season-> and then dry land training in the fall.
Does this progression make sense? If so my only other question is about the balance of training and work on the hill during the ski season would that lead to an over training issue or would I be ok doing both? For reference when I am teaching on the hill I will typically teach for 4-6 hours and ski 20-25k 4 ish days a week.

ANSWER

Looks good with the exception of of the pre-season plan. Do the Backcountry Ski Pre-Season Plan prior to the season start.
In-Season? You don’t need any ski-specific training in-season. If you do have time to train I’d recommend in the In-Season Strength Training Plan for Endurance Athletes.
– Rob

QUESTION

I’m wondering what the key differences are in the 1.5 vs 2 mile run improvement training plans.
I’m in the midst of police recruitment but I got a bad case of Covid that destroyed my lungs and has made it hell to get my cardio back up. I’m active service military currently so it was at a decent level before.
The main goals I need to hit as soon as possible to keep my file active are the shuttle run and a 1.5 mile as well as mobility since mine is terrible in general.
Thank you for any insight you can give. I was partially through the LE OnRamp training before I got sick and look forwarding to getting back to it soon.

ANSWER

Other than the running distances, the plans are essentially the same. Each is assessment-based, and deploy’s threshold interveral repeats as a primary tool to increase assessment speed.
Do the 1.5 mile plan to train for that assessment.
– Rob

QUESTION

I’m interested in the HRT program but have a few questions.
I won’t be starting this HRT venture until 24 months from now.
How should my weekly workouts be in order to maintain muscle potential and improve my cardiovascular stamina with such a far out venture?
A few fitness details for your consideration:
I’m an army Veteran.
Male
195lbs
5’11
10% BMI
3- mile run time: 22min
Bench 225lb
Back Squat 280lb
Deadlift 300lb
1min sit-ups: 50
1 minute Push-ups: 50

ANSWER

We have 3 types of programming: (1) Base, (2) Event and/or Mission-Specific, and (3) Fitness-specific.
This far out, your focus should be primarily on building your multi-modal “base” fitness level. And, if you have any weaknesses, or areas you want to work on, using a fitness-specific plan to improve that area.
On the LE Side for Base, I’d recommend the plans/order in our Gun Maker Packet for full time SWAT/SRT. These are intense, multi-modal plans which concurrently train strength, work capacity (sprint emphasis), endurance (run, ruck), chassis integrity (functional core) and tactical agility. Start with Ruger.
After completing the Gun Maker Plans,  I’d recommend you complete the FBI HRT Selection Training Plan. You’ll end up doing the plan again directly before selection, and doing it first this far out will give you a solid gut check on your current mental and physical abilities.
After the initial selection plan run-through, I’d recommend either repeating the Gun Maker Plans or completing the Greek Hero plans, until you’re 9 weeks out from selection, then turning again to the FBI HRT Selection plan and re-completing it the 9 weeks directly before selection.
– Rob

QUESTION

I am attending RASP2 NLT in 12-16 weeks. I was wondering if there’s a recommendation you had for when to start. Should I start now and then recycle the last week prior to attending selection, or is there another plan I should do before then? Any feedback helps!

ANSWER

I’d recommend you start with Valor – and do 4-7 weeks of it (It’s a 7 week plan), until you get more clarity on your RASP date. Then, 8 weeks out, drop out of Valor and complete the RASP 1+2 plan.
– Rob

QUESTION

To the MTI Team, I am curious if there’s an option for custom training plans. I’ve trained for military selections over the last 7 years and found lots of success in that arena, but I have switched it up and am now training to be strong and durable for firefighting. I come from a heavy endurance background and want to balance my endurance with my strength goals but haven’t quite found the balance yet and am looking for some direct guidance.

Hope to speak soon.

ANSWER

I’d recommend you start with the Big 3 Strength + 5 Mile Run Training Plan. This is a brutally efficient program which will push your endurance, while also building fundamental strength.
Follow it up with Jaguar. Jaguar is the first plan in the Big Cat series of base fitness plans for fire/rescue. Designed as mission-direct, day-to-day programming for full time fire fighters, these plans concurrently train strength, work capacity, short endurance, chassis integrity (functional core) and tactical agility.
– Rob

QUESTION

I’m a prior customer who has used your Preseason Ski Conditioning program (from Backcountry) in the past.
My question: I’m a pretty fit 49 year old who trains three times a week, and boxes twice a week.
To avoid crushing my legs, I’m looking at doing the program 2x weekly for six weeks, instead.
Any thoughts / issues?

ANSWER

The BC Ski plan is 7 weeks, 6 days/week, so there’s no way you can do it 2x/week and achieve the same level of fitness – but I’m guessing you know that. There’s no shortcut to fitness.
If you proceed, I’d recommend the Monday and Wednesdays sessions – leg blasters and step ups.
– Rob

2 thoughts on “Q&A 1.12.23

  1. My question is on the running calculator. Why do the longer distances have a faster 800/1 mile pace than shorter distances? Example: a 10 minute mile has 4:39-4:45 800m and a 20 minute 2 mile has a 4:09-4:15 800m. It keeps scaling from there

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