QUESTION
I’ve been interested in MTI and like what you guys stand for. Im looking to see if you have a program that might fit my current situation. I have a very small basement and unfortunately I live in Wisconsin so being able to do stuff outdoors is pretty much out of play, I do have a barbell and 500lbs worth of bumper plates, but my ceiling clearance is barely 7ft so I don’t have the ability to do box jumps. I don’t have a pull up bar, and I only have about 20m to run downstairs. Im just looking for something that’ll keep me in shape both conditioning wise and strength wise.
ANSWER
Your equipment and weather restrictions are a challenge and I don’t have a perfect
training plan
for you. From what I do have I’d recommend the
Shipboard Training Plan. I built this plan at the request of a US Marine Platoon Leader who’s unit was set to deploy aboard a Navy ship
for 6 months.
You’ll need to make some exercise substitutions.
For Box Jumps, Substitute
Touch/Jump/Touches. 1x Box Jump = 1 Jump
for the Touch/Jump/Touch.
For 40-Foot Shuttles, Substitute 20-Foot Shuttles.
– Rob
QUESTION
I just purchased the USAF PFT Program and absolutely love the layout! I know it’s a 6 week program but how far out can we perform this program from a PT test? For example, I don’t have a PT test scheduled for another 6 months….
I wanted to use this program in conjunction with my strength training (5/3/1 programming). I just didn’t know if this was only used 6 weeks out from a PT test.
Thanks man!
ANSWER
Best to complete the plan, alone, the 6 weeks directly before your assessment. You can do it now, then something else, then again directly before your assessment.
I don’t recommend you double up on any other training – if you’re most interested in improving your PFT Score.
– Rob
QUESTION
I am a new subscriber and had a few questions.
I am a 17-year-old varsity swimmer training for a Marine ROTC PFT, using your USMC PFT plan to prep (finishing up week 1 tomorrow). However, as a swimmer, I already workout twice per day (am: strength/weights, pm: swim) and am having trouble fitting the program in. I plan on cutting back on swim practices (swimming only three times per week) to fit it all in, but am worried about overreaching or overtraining. Even with cutting back on swim, I will have no days during the week that I will completely rest. Do you have any scheduling suggestions?
Also, my PFT is in 5 weeks, although the USMC PFT prep program lasts for 6. Should I go as far as I can in the program without stopping or should I taper during week 5?
Thank you for your time and help.
ANSWER
This is a difficult one and I’m not sure what to tell you. The obvious answer would be to replace the AM strength/weight work with the sessions from the PFT plan. Have you asked your coach is this is an option for the next 5 weeks.
Doubling up the PFT plan sessions and swimming alone shouldn’t be too much of an issue, but doing the PFT sessions, weights and swimming will be too much. Your swimming won’t help you with the PFT Push Ups, Sit Ups or Run.
You should absolutely try to take one day/week off total rest, at a minimum.
Schedule? Skip week 5 in the plan and go from week 4 to 6.
– Rob
QUESTION
I was just curious on what plan to improve my 2 mile time. I need to knock 2 mins off as fast as I can.
ANSWER
– Rob
QUESTION
Thank you for what you do. I have been doing the Operator Achilles program, and it has definitely improved my strength and military-relevant agility. I am going into week 7.
On Jan. 2, I will have minor eye surgery and will have to stop hard training for 2-3 weeks for recovery. I am concerned about losing the progress I made under the program. Could you recommend a program to use as a re-ramp once I can start training again? I am former active duty and only in the Army Reserve now, but I still try to train at or near Operator level just in case.
ANSWER
– Rob
QUESTION
Thank you for your incredible program — I’m in the best shape I’ve been since ‘militarization’ in basic. I recently smashed my 5k PR by 1m40s at 22:35.
About to wrap up the LE on-ramp and have already purchased the Spirits packet. I’m wondering, after focusing on endurance for most of be year, if I should dedicate time to strength work beforehand. Do you have any guidance on expected strength standards BEFORE starting the regular programming? I’m also pretty underweight (173lbs at 6’1”) — is the Spirits pack designed to help increase body weight?
Grateful for a steer in the right direction!
ANSWER
– Rob
QUESTION
I sent an email to rob@mtntactical.com seeking guidance. I didn’t get a reply and figured I fell through the cracks with the holidays. I’ve been following your programs for a while. Stopped to recover from surgery but I’m back up now. Need some advice on how to plan my training schedule…
I plan to attend Borstar selection sometime around April 1. I’ve been training already and finished a cycle of operator Ugly train up and chassis integrity simultaneously the last a couple weeks ago. 1.5 mile is sub 10:00, pull-ups are 12-15, sit-ups and push-ups are minimum 60 / min…
As of today I have about 5 weeks left, then can start the Borstar program for 9 weeks and have a down week before selection. Diet is good. I normally do two a days: early morning core, work capacity / afternoons strength endurance or something similar, yoga a couple evenings and once on weekend and weekends cardio / mobility.
I’m injury prone and worried about breaking in selection so I want to be as prepared as possible.
What do you recommend I do program wise? I have an athlete subscription so I can do any program you recommend. Time to train is a non-issue. I can do two programs at once or swim / ruck in afternoons. I was going to do Humility, then Borstar and the timing would be perfect.
Please advise – I want to suffer now so I don’t suffer later. Thanks!
ANSWER
I’m generally very diligent with email replies but I don’t remember seeing your email at my other email address. I get dozens of emails/day so I certainly could have filed it mistakenly without reading it. Regardless, my apologies.
Programming? I’d recommend Barbossa from our Pirate Series of
training plans –
simply because it includes swimming in the mix. Follow this plan until you start the BORSTAR Train up directly before selection. Here’s the link to Barbossa:
http://mtntactical.com/shop/barbossa/Good luck!
– Rob
QUESTION
I’m really curious to learn more about the training / coaching / nutrition programs offered through Mountain Tactical Institute. You were recommend to us by a student and friend who is a whitewater kayaker and avid ice climber. I wanted to email because our lifestyle, fitness, and needs are perhaps a little more specific and unconventional than the average Jane.
My husband and I teach whitewater kayaking year round by running a full time small business,
H2o Dreams Paddling School, based out of Saluda, North Carolina. While we spend a lot of each day, particularly in our high season, active, we aren’t necessarily taking the best care of ourselves beyond an absolute base fitness. This type of day to day active work certainly does not allow us to perform at higher levels or even mitigate effectiveness or injury. Chris, my husband, has raced Class V whitewater in the past and continues to pursue high level racing in whitewater while I dabble in somewhat more accessible whitewater racing. In my off time, I am a very amateur runner, having trained
for and
completed my first half and full marathons in 2016 with intentions to
complete my first ultra in 2018.
In short, we don’t really need guidance in our paddling performance- I think we’ve got that covered- but are more so interested in improving our all around strength and fitness to stay at an elevated level of performance in multiple areas, and certainly my interests also cross over in to ultra running. We’re busy, small business owners that often cut corners in nutrition and could really use guidance through some parameters of training and planning to keep us function at the highest possible level of efficacy both for our students and for our own personal pursuits.
I guess my question would be what would be the best next step for us? Is an athlete subscription the most appropriate? Do you have individual coaching for specific needs? Looking to stay strong, healthy, and effective in more than one niche sport in the coming year, and would love some feedback.
Thanks so much!
ANSWER
Next Step? – Try one of our programs, see if our stuff works for you given your goals and schedule.
Athlete Subscription? You can either purchase an individual plan or subscribe. It’s up to you and new athletes do both. Most of our plans show the first week of programming – so you can test it before deciding. This is what I’d recommend before deciding.
Individual coaching? Sorry, no. We program for the season, sport, objective, mission and job – not for the individual athlete.
Plans?
For you I’d recommend starting with the
Running Improvement Training Plan, beginning at week 6 with the 3 mile assessment. This plan includes focused assessment-based, running progression but also strength
training for lower body, upper body, and mid-section. Also – it’s a limited equipment
training plan – all you’ll need is a pair of 15# dumbbells, pull up bar, stopwatch and foam roller. Following Running Improvement, I’d recommend you move on to the
Ultra Pre-Season Training Plan.
For your husband, I’d recommend he start with a solid, efficient, focused free-weight based strength training plan, primarily for overall durability. We’ve found stronger athletes are harder to injure, don’t get injured as bad if something does happen, and recover faster from injury.
From our stuff, I’d recommend he start with the
MTI Relative Strength Assessment Training Plan. This plan does require a fully-equipped gym. If you don’t have access to a gym, and/or it’s not convenient
for your schedule, I’d recommend he start with the
Bodyweight Foundation Training Plan. Both these plans are assessment based – which means they will automatically “scale” to his incoming strength/fitness.
After Bodyweight Foundation or the MTI Relative Strength Assessment
Training Plan, I recommend he
complete the plans and progression in the
SF45 Training Packet.
Questions?
– Rob
QUESTION
I am a mid-career military physician in small army hospital with no access to a proper gym at work, and no time to get to one after duty hours because of family demands. Though I’m not expected to function at the same physical level as line guys and operators, I want to do my best to be ready for the physical rigors expected of all soldiers. Currently I mostly maintain my fitness with bodyweight exercises, HIIT, and jump rope. What would you recommend for someone like me who does not have access to an adequate gym and has only minimal time for training, but aiming to achieve a well-rounded tactical fitness?
Thanks!
ANSWER
QUESTION
I have been an active user of your military athlete programs however I have admittedly fallen off the wagon. Which program would you recommend as a “starter” program to regain my foundation? Right now, with being a new father and transitioning out of the military, I am aiming for 3-4 training sessions a week and focusing on keeping track of macros. Any help is greatly appreciated. Thank you.
ANSWER
This plan is more than 3 days/week …. but you can still progress through it at that pace – just do the sessions in order – don’t skip ahead.
– Rob
QUESTION
I’ve been using your programming for the past few years and it has made a huge difference in my fitness and stamina on the mountain.
I was wondering what you recommend when your athletes get sick in the middle of a program. I had to take about a week off in the middle of the dryland ski training program and was wondering how to start back into it. Do you just have them start where they left off?
ANSWER
Repeat the last week you were able to finish, then proceed ahead.
– Rob
QUESTION
I am seeking advice for a new program. I had been consistently training for 2-3 years, but because of some work changes over the last 6 months, my training has been on the back burner. I am also coming off a recovery from an appendectomy. The only gym I have access to is a “globo gym”. Can you recommend a good program for me to get back into a training routine?
ANSWER
I recommend you start our stuff with the
Bodyweight Foundation Training Plan. Don’t be fooled by “bodyweight” – this plan is no joke and a great way to kickstart your fitness.
If you’re determined to train in the gym, start back with strength and the
Rat 6 Strength plan.
– Rob
QUESTION
First, your plans really work. Although I have ways to go, I went from being a couch potato to scoring 13 points on the FBI SA PFT. And that is where my question comes in…
I’m just about 4 weeks into the six week SA PFT program – I’ve also supplemented it with the 30 minute dry land ski training since the season is upon us. I split them up morning/evening so my legs aren’t totally drained by the time I start the PFT runs.
I’d like to continue to build on my gains as I’m processing with the FBI and other federal law enforcement agencies, but I’d like to continue to build a general basis of fitness and keep training for a weeklong ski trip to Canada in February.
Any guidance you can give is greatly appreciated.
ANSWER
Watch for overtraining, but you can continue with the 30-Min Dryland sessions on Tuesdays and Thursdays.
– Rob
QUESTION
Hi Rob, the last two years my boys and I went to Colorado and did a self guided elk hunt. It was a dream come true and since it is something we always wanted to do we studied hard and extensive for premium equipment; To name a few of the items we took, we bought Kifaru packs and sleeping bags, a tepi and sawtooth, Kenetrek boots and Kuiu clothing. To date we have not killed anything but we have closed an awesome gap; after what I hope has been ample learning curves we all think we should score well next year. Our first trip I spent nearly a year searching and preparing to make sure we had good and proper gear; last year I was kind of lazy in several things because we prepared & got along well enough in 16 that the subtle fear of the unknown dissipated.
Not sure how I got onto your program but with the emails you send I picked up a workout my youngest son and I started last July (something like “a summary of the best workouts for high country hunting”; since then I lost the link). I did feel considerably better when I got out west this fall then the previous; 2016 I was running a 10K a few times a week before we left, 2017 I focused more on the training program, couldn’t run the distance as comfortable but certainly had more endurance this past year. In 16 we covered 49 mile (I logged the distance daily with my Iphone) this past year we covered over 80, Next year with the different areas we intend to hit I could well see covering another 80 but our approach will be more on a move in move out to key areas as opposed to covering and combing extensively the same areas.
We have a construction company in Ohio and my boys are all in the field daily; their ages are 22-21 & 17. I spend the majority of my time with customers checking jobs and selling work, as a consequence they kick my butt with a fraction of the effort I put forth. For what it is worth I am 49 I have no intention of becoming a couch potato & am even considering training for a 50 mile/50 yr old challenge unfortunately training doesn’t get easier but I do want to stay in shape and as the saying goes getting old isn’t for sissy’s. Next year I want to be able to hold the pace of my boys
My 17 year old is into working out and is the one who I trained with last summer, him and I are considering the “Back country big game hunting packet”. I’m looking for advice, most of the packets I view encourage an athlete subscription; where do I begin.
Look forward to hearing from you.
ANSWER
Start the first plan in the packet, the Bodyweight Foundation Training Plan, exactly 29 weeks (approx 7 months) before your season begins. You’ll want to finish the last plan in the packet directly before your trip to Colorado.
Understand we program for the fitness demands of the event or season, not the individual athlete. The plans in this packet are no joke, and reflect the fitness demands of backcountry big game hunting – overall endurance, leg and core strength, uphill hiking under load endurance, ability to hike out with 75#-100# in loading, etc.
I recommend you purchase the packet, and not a subscription since your focus is on backcountry big game hunting. See below for the differences, but in general, you’ll always have access to the plans in this packet and all the updates/improvements we make to them moving ahead.
What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?
- Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
- Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
- Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.
– Rob
QUESTION
I’m a 37 year old soldier leaving for Afghanistan mid Jan for nine months. I’ ve taken the last two months off so I’m not 100%. My last completed program was fortitude back in October and I plan on starting the virtue package all over after I complete the on-ramp to get some oil over the joints. I recently started indoor rock climbing and would like to train for that while I’m gone. I understand at my age and my op tempo, recovery is essential. Do you have any recommendations for not only combining the operator training with the rock climbing but tips on recovery??
ANSWER
Because training for Rock Climbing is so focused on finger, and grip strength, you can double up 2-4x/week with our tactical training. You’ll want to do the tactical fitness first (AM) and the rock stuff later (PM).
I’m not
sure what types of facilities you have downrange
for rock climbing, but by far, the biggest bang
for your buck is
completing the
V-Sum 2 days/week.
Recovery tips? Nothing beyond the obvious of eating clean and getting as much sleep as possible. Some push extensive foam rolling, massages, expensive supplements, hot yoga, etc., but I’m not one of them. Some of that stuff certainly feels good, but does it actually do good? Not in my experience. Sometimes times I’ll have a lab rat come in singing the praises of massage or yoga. A month of two later I’ll ask them how it’s going, and to a person, they have stopped. The stuff just doesn’t stick. I wish I had a magic pill or stretch for you, but I don’t.
I’m 49 and it gets worse when knee and other arthritis kicks in.
– Rob
QUESTION
Hey rob i was wondering if you guys had a military program that i could do at the same time as my krav maga training. I go to krav on mon,tues,wed,thurs. I started doing the rookie packet but found i was overtraining myself.
ANSWER
– Rob
QUESTION
My class Date for A&S in January 2019. I dont know where to start, can you help me?
ANSWER
These plans represent 52 weeks of programming taking you into selection.
– Rob
QUESTION
I trust this finds you well.A buddy of mine recommended you folks and I thought I would try one of your plans. The problem is that you have so many choices. I was wondering if you could help me sort out the best one to start with.
Thankyou here is some info that might be helpful:
I work overseas for a non-profit.I love to run, It is hot here in the desert and the only time I can run when it us cool and not many people are in the road is at 0500.
I usually have an hour block of time.
Getting traditional gym equipment is very hard. I have used TRX in the past(still with me) and anything bodyweight so I don’t have to haul things over.
I am currently 190,6′ 32 years old and am running at a pace of 0830 about 10 miles a week. Honestly I am bored with just running and need to improve my running time and overall fitness. My cardio is great, but overall I need more strength.
I had looked at the bodyweight foundation as maybe a good starting point. What do you think or is there something else you might recommend?
Thanks,
ANSWER
– Rob
QUESTION
I have taken four months off running in an effort to recover from patellar tendenosis. I would like to start SF45, but the running volume and distance worries me. I was planning on Bodyweight Foundation, then Running Improvement. Will that build up be adequate? I assume throwing 357 Strength in the middle to break things up will not be a problem?
ANSWER
Bodyweight Foundation to
357 will work. No need
for the Running Improvement Plan. Bodyweight Foundation includes running.
– Rob
QUESTION
I recently purchased your GoRuck Selection training program. Selection 2018 is still a ways out, so I won’t be on your program until early June.
What would you recommend for training prior to starting your program? Currently I’m lifting about four days a week, and doing cardio about the same amount. My cardio consists of stairclimber exercises, 4 – 5 mile runs, and lots of biking.
A concern I have is overtraining; I intend to follow your program to the letter, and any input you have on pre-training would be appreciated.
Thanks,
ANSWER
By my count you’ve got 32 weeks until the first week of June and when you start the GoRuck Selection Training Plan.
Here’s what I recommend until then:
Weeks Plan
8 Total Rest
23 Total Rest
– Rob
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