QUESTION
BLUF: I’ve got longer than 8 weeks before RASP and would love some recommendations.
I’m a Ranger Qualified National Guard Armor Officer. I just read the new National Defense Authorization Act, and it states that they’re standing up the very first NG Ranger Battalion! More details will come March apparently, so there is some time before NG is able to go to RASP.
A little about me. I’m in good shape at the moment, but I’ve been in better shape. I just got off a deployment where running wasn’t much of an option, so getting my 5 mile time back down will be a big focus. Am able to run in the 8 mile ranger comfortably though, just very slowly. I was able to power lift though and get my numbers up to 1110 lbs for the big three, and have about a 550 ACFT. I trained twice per day leading up to ranger school in 2019, and prefer to only do that when necessary. For my own body and lifestyle, I find that twice per day isn’t sustainable for more than a couple of months at a time.
Well, that’s about it! What do y’all recommend I do between now and the 3-6 months from now when I can go to RASP and join this brand-new (and probably highly competitive) team?
ANSWER
I’d recommend the plans/order in the
Virtue Packet, beginning with
Humility. These plans are designed as day to day fitness for military athletes and concurrently train strength, work capacity, endurance (run, ruck) and chassis integrity (functional core). Each is a 7-weeks plan, 5 days/week. 8 weeks out, drop out of the virtue plans and complete the
RASP 1&2 Training Plan directly before selection.
– Rob
QUESTION
I am going to climb Kilimanjaro in 40 weeks. I am planning on following the Big Mountain plan and I will start about 12 weeks early to allow for my crazy schedule. Between now and then, I was planning on following SF50. Do you think that is a good plan, or would you recommend something else?
Also, I will be skiing in Jackson Hole in February, can I work out at Mountain Athlete?
ANSWER
Your plan, with SF50 is solid … however, 4 weeks before beginning the Big Mountain Plan, complete the assessment in our
Mountaineering and Hiking Prep plan. If you score under 400x step ups, drop out of the SF50 programming and complete this plan the 4 weeks before beginning the Big Mountain Plan.
Sorry – no on Jackson. I’m away for the winter.
– Rob
QUESTION
I am hoping to get into triathlon in the spring and summer of 2023 but am overweight. I am a female at 5’7 191lbs. I tend to build muscle pretty easily. I have a desk job so core is weak and hips are tight. I was wondering what would be the best plan to get ready for training for triathlon and getting the weight down? I currently can jog/walk for 40mins, can bike for at least a couple of hours and can swim 50yds at a time.
ANSWER
And, fix your diet. You can’t outwork a shitty diet.
Here are our recommendations.
Email back on the other side of Bodyweight Beginner
There are no shortcuts, secrets or hacks. Clean up your diet, start training, and you’ll shed fat and gain fitness.
– Rob
QUESTION
I am headed to AK to climb in the Ruth Gorge in mid April, with Ham and Eggs as the main objective.
What plan or plans would you recommend?
ANSWER
– Rob
QUESTION
What are your thoughts on squat depth for the general military athlete? ATG vs parallel. I know each has a pro and a con and I am interested in your opinion.
ANSWER
I have none. Up to the athlete. For our strength assessments, parallel is required.
– Rob
QUESTION
I just purchased the Alpine Running training plan to get some of your training ideas in preparation for the Cruel Jewel 100 ultramarathon. The race has about 33,000 feet of elevation gain and the same amount of loss. I successfully completed Pinhoti 100 three weeks ago and felt pretty strong (11,000 feet of gain). My question is do you have any history preparing guys for 100 milers with that type of elevation (Cruel Jewel, Hardrock, etc.)? Do you have any interest in sending me training ideas? For background, I’ve done 2x 100 milers and a bunch of every shorter ultra distance events. I’m an Army SF soldier, 42 years young… my main training concerns are mixing enough vertical gain into a normal 100 mile training program.
ANSWER
Yes – others have used MTI ultra programming for similar events.
No – there’s nothing extra I’d add to the programming. The solution is to do as much vertical as possible on your long weekend runs. The issue with adding in step ups and leg blasters to this plan is training time and recovery from it’s regular volume – esp. training time.
To add vertical, most efficient would be to find a loop with lots of vertical and run laps for the long run – even if you need to drive to get there.
From a fitness perspective, most impactful will be the downhills – because of the eccentric hit to your legs.
Wish I had a better answer for you, but you chose a 100 mile race, and the mileage you need to put in to complete a long event like this is substantial.
– Rob
QUESTION
The new year is coming and I am looking to try and set up 2023 on my continued fitness journey.
I have been deployed in the Pacific and have been having phenomenal weather so I took advantage of that and cut weight to get me back to my normal maintenance weight.
From now on I am looking to phase out my 2023 training to match up with the seasons. I prefer to work out outside but during the colder months, I am forced to work out inside.
My question for guidance is which plans would you recommend me to jump on to meet my goals in 2023.
Jan – Feb: Strength Focus
Mar – May: Reduce Body Fat
Jun – Sept: Maintaining
Oct – Dec: Strenght Focus
During the Maintaining period, I was thinking of Sandbag stuff would be fun.
If I am out of wack here please point me in the right direction. Thanks in advance.
ANSWER
Here’s what I’d recommend based on what you’ve asked.
– Rob
QUESTION
I have been a DSS agent for the past seven years and will be starting at Quantico with the FBI this coming weekend. I have been using that MTN Tactical FBI PFT and Pre-Quantico plans for a while and have really enjoyed them. I’m reaching out because I’m curious if you all recommend any specific programs while at the academy, or if you recommend sticking with whatever the day-to-day is? I like the idea of supplementing wherever appropriate as I did back at FLETC/BSAC, but am curious if you have programs geared for this circumstance.
ANSWER
This question comes up quite a bit and there is no set answer – as you will be doing PT at the Academy, and I’m unsure of the intensity plus how much time you’ll have to train on your own.
My guess is the PT will be running and
bodyweight-based strength … so if you do get time to train, my recommendation would be focus on lifting and short work capacity. From our programming, the strength sessions in
357 Strength fit the bill and are what I’d recommend – again if you get time to train.
– Rob
QUESTION
I am currently looking at the SFOD-D selection packet for a year out from assessment in the Spring of 2024.
I have experience with your programs, I did the CCT prep prior to going into the pipeline.
My question is do you recommend the progression of the SFOD-D selection packet for someone who is already at a high level of physical fitness or would you tailor it at all? I am on a reconnaissance team so I do a lot of long distance rucking, strength and hypertrophy training. However, I don’t run often at all and only calisthenics I perform are pull ups. If you require OFT numbers to make a better assessment I would be more than happy to.
Thank you for your time.
ANSWER
You likely don’t need the full packet of prep, but to be sure, what I’d recommend is completing the
SFOD-D Selection Training Plan 6-9 months out, and seeing how you preform. If you do okay, drop back into your regular programming then re-complete the selection plan directly before selection.
If not … work back in the packet and complete the lead up plans.
– Rob
QUESTION
I’m a 52 year old former triathlete female. I keep running into injuries when I try to get back into shape. I currently am healing planter fasciitis in my left foot. I am prone to shoulder and foot injuries. I would like to get back into better overall fitness, lose 10 lbs and improve my overall strength.
Can you recommend a plan for me?
ANSWER
– Rob
QUESTION
I am an Army ROTC cadet commissioning as an Infantry officer in May. Your programs came highly recommended from another cadet I met at training this summer. I was hoping you would be able to point me toward a program to start with. I am hoping to prepare for IBOLC and ranger school afterward. I am a football player with a background in powerlifting but am looking to lean out from 260 lbs to around 225. I also tore my pec during the season and am about a month out of surgery. I am cleared to cycle and walk as well as some low-impact lower-body training. Thanks for any help and I am excited to start with MTI.
ANSWER
You’ll want to continue with that plan during recovery – until you’re cleared to train post PT.
– Rob
QUESTION
I am writing you for guidance on selecting a fitness plan from MTI.
I recently left the Army after a decade of service- previously I used MTI plans to prepare for combat deployments, selection schools, and other events. I have a history as a competitive swimmer before the Army and dabbled in every part of fitness including body building, CrossFit, powerlifting, ultramarathons and more.
I left the Army with 2 herniated disks and a messed up back, unfortunately the combination of pain and being a civilian for the first time has led to a dramatic decrease in my overall fitness.
I want to get back into shape, loose some of my DD214 weight and feel strong without living in constant pain. At this point the ego is out of the equation, I don’t care about numbers on a chalkboard or max lifts, I just want to be able to move again and return to a healthier lifestyle.
I appreciate any guidance on a plan to follow. My initial thought is the low back recovery plan followed by one of the named series with chassis integrity run concurrently. If you have additional advice I would love to hear a professional’s opinion.
Thank you for everything MTI does, I owe much of my success in the Army to your programs.
ANSWER
– Rob
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