Q&A 1.27.22

QUESTION

I’m looking for a program that’ll be a good fit for me. I surf, train bjj, hike, run and swim, I’ve been looking around for a program that can help me improve mostly strength, endurance and work capacity simultaneously if it’s at all possible. Nothing sport specific just a program that can help me all around. Any suggestions?

ANSWER

Limited Equipment? Busy Dad Limited Equipment 1
New programming and great, efficient, all around base fitness which concurrently trains strength, work capacity, endurance and chassis integrity (functional core).
– Rob

QUESTION

I am going to start an athlete’s subscription next week and I have ~5 weeks to try and maximize my APFT. I know that’s not a lot of time but I have a good base of fitness and just need to try and max my APFT in that time frame. Would you recommend stacking anything with the APFT improvement plan or focusing only on that plan as well as active recovery/mobility?

ANSWER

Focus just on the APFT plan. Don’t double up.
– Rob

QUESTION

The leg injury training plan is working great for me after my achilles surgery. I have noticed some significant gains in my total upper body strength. I have always been lacking in upper body size so putting on size has been fun!
I was looking into your post-rehab leg injury plan; however, per my doctors orders I am not allowed to run/jump until I can do 50 full extension calf raises on the injured leg (and that’s a long ways to go) – then I would start the doctors running/jumping program.  I have been out of my boot for a little while and been doing most of the injury-plan exercises with both feet, minding not to jump.
If I were to start the post-rehab plan what would you substitute for the Plyos/jumping? Step-ups and plyos without leaving the ground? Or Would you still recommend doing the leg-injury program again? Or a different plan?
I appreciate your insight and all the hard work MTN Tactical does!

ANSWER

I’d be concerned that stepping down from a box might be an issue. Just do the plan without the jumping.
– Rob

QUESTION

I could use some help in finding a program.
I’ve been in touch with you a few times over the years. You sent me your Afghanistan predeployment training program for my Marine rifle company when we were getting ready to deploy circa 2009, and sent me the updated one when I took a Police Advisor Team back in 2012 (those Marines hated me, but we smoked the then-new Combat Fitness Test before we deployed). When I was CO of Force Recon company, you came out and did some “range fitness” training with my guys, although I wasn’t there that day—I wanted to have you come back for some longer training, but about that time the contracting office started making a fuss about me paying for physical training support (because, you know, all you need is pull-ups, crunches, and a three-mile run to be ready for war).
After I got out of the Marine Corps, I kept things up for a while, pursued some fitness and mountaineering goals, and even subscribed to your all-you-can-eat plan for a while; I was in better shape a year after I got out than I was when I was in uniform, but a combination of injury and desk-jockey lifestyle (and probably, I have to admit, some general laziness) have seen me get increasingly sedentary.
I’m almost 50, and I want to get back into serious shape. I don’t eat like crap so at least I never got fat, and I switched to a ketogenic diet to actually get lean again. My health is good, heart is in good shape, or so my doctors tell me.
I don’t have sports-specific goals—it’s all recreational, but I like skiing (both cross-country and downhill) in the winter and rock climbing in the summer, and cycling year round (I’m in upstate New York so that involves studded tires). I want to build up whole-body fitness that can be the foundation for future specific training if I want to focus more on something like climbing. A while back I bought your “Chassis Integrity” program and I’d like something like this (or that builds upon it) that would go beyond the “chassis.” Right now, I’m in a position where I am so generally out of shape that I hate to do most of the exercises I know because I feel like they are too specific and will lead to imbalance and injury unless I am really careful to balance everything.
I have access to a gym with typical weights and cardio equipment as well as a decent selection of functional/crossfitty equipment like plyoboxes, ropes, kettlebells, tires to flip.
Any suggestions?

ANSWER

It’s a little unclear from your note in how bad of shape you are.
If you have not been training at all, start with the Bodyweight Foundation Training Plan.
I’ve you’ve been training, but without direction, start with Helen. Helen is the first plan in the Greek Heroine series for mulit-sport mountain athletes. These plans concurrently train strength, work capacity, mountain endurance (uphill, running), chassis integrity (core) and rock climbing fitness.
– Rob

QUESTION

Im currently looking into your swat selection prep course, however I have about a year on my department before I will be eligible to test.  Im reaching out for any advice to best prepare for selection, given the extended period of time before hand.  Initially I was planning of working the 7-week plan on reappear for the next year, but decided I’d reach out to see you have any other advice.

ANSWER

You don’t want to repeat the SWAT Selection plan again and again for a year. You’ll overtrain and plateau.
Here’s what I recommend:
Now – SWAT Selection Training Plan,
Full week rest, then ….
Plans/order in the Gun Maker Packet, which are designed as day to day fitness for full time SWAT/SRT.
Repeat the SWAT Selection Training Plan the 7 weeks directly before selection.
– Rob

QUESTION

Hey coach, quick question. I was an LEO for 3 years before the military. I am currently being out processed from the military, it could be as fast as 1 month, could be as slow as 3 for this process to finish. Currently, I am working through big 24, and running long and slow on Wednesdays and Saturdays. I got patellar tendonitis a bit ago and I am working the running back up little by little.

Once I am processed out, I have a security job lined up to do until I can get hired on with a local LE agency. Once I am hired, I may go right into field training, but I may also have to complete a partial lateral academy before then. I am used to the “suck” of your programming and besides working the mileage back up, my body feels ready.

Given this situation, What programming would you suggest I follow over the next few months?

Thanks so much for your help,

ANSWER

Plans/order in the Spirits Packet for LE Patrol/Detective.
– Rob

QUESTION

I will finish up the Ultimate Meathead Program on Friday. I’m looking for what program you suggest I do next.   In the summer I do a lot of alpine hiking (high miles, low weight) so was planning on starting your Peak Bagger program in May,  In September and October I do a lot of big game hunting so was planning on starting a hunt specific program in July-August.  Is there a program/progression you would recommend for me to follow until I start the peak bagger in May?  Am I missing anything in my thinking?  Thanks as always for your help.

ANSWER

Move to the plans/order in the Wildland Fire Packet, starting with Blackwater. There are multi-modal programs that concurrently train strength, work capacity, mountain endurance (uphill, running + rucking), and chassis integrity.
– Rob

QUESTION

I am 59 years old and had a total knee replacement 5 years ago. A result of a few jumps during 22 years in the Army. I also had open heart surgery last year to fix an aFib. I live in Colorado and hike, ski, bike and climb fairly regularly when not on travel for work.
I was wondering what program is best for me to maintain strong general fitness given my age and limitations.
I have been using your programs for years and recently started the country western series but am finding a bit challenged by the volume.
Thanks for years of fitness!

ANSWER

I’m in the midst of designing multiple base fitness plans for older athletes (40+) … they should be completed over the next couple weeks.
Until then, I’d recommend Busy Dad Full Gym 1 – and taking additional rest days as needed.
– Rob
UPDATE:

QUESTION

I have been looking Max Effort Strength program, and was wondering how you would suggest incoporating some endurance training?

Should I put in a day of endurance after each two-day strength modules followed by a rest day for example? Forgetting about weeks and just number of days.

fx:

Strength
Strength
Endurance
Rest
-Repeat?

And just a follow up on the program itself, why didnt you put any endurance or chassi integrity in the program, it seems they are always in your other programs, just in different emphasis?

ANSWER

This is a strength plan, not a multi-modal training plan. Focus is heavy on strength – which is why there is little chassis integrity and endurance.
You could add in endurance as you describe – but know endurance work will somewhat retard your strength gains from the plan if your intent is to focus on strength.
If you want a mulit-modal plan, look at our Busy Dad Full Gym or Country Singer Plans. 
– Rob

QUESTION

I am currently undergoing ‘pre-police academy’ training here in Ontario, Canada.
Our fitness unit has use doing a mixture of anaerobic, aerobic runs and metabolic conditioning.
We go by our qualification standard; PIN TEST (a link will be provided for an example):
My current stats are (if needed):
I’m testing in the Male criteria.
Push ups: 50
Trunk forward and flexion 35cm
Core endurance: 3:00 min
Beep test: Level 8.0 **We do not run the 1.5 mile. We do the beep test; a level 8.0 is 35 points**
 
total score: 83/100
While at the academy. Due to covid, our workouts will be on us to keep up on.
Are there any programs that have a balance of aerobic/anaerobic running + metcon?

ANSWER

If you don’t have access to equipment, do the Bodyweight Foundation Training Plan. 
If you do have access to equipment, do the LE Academy Training Plan.
– Rob

QUESTION

I’m contacting you on behalf of my wife. She has started down the fitness and personal defense road but it’s been a little bumpy. She had a bit of a tough childhood that resulted in a bad back. Recently, she suffered an injury, or two, during BJJ. The first was to her foot but it is on the mend. The second was to her back, probably a herniated disk, recovery has been slow and painful. My question is this, what plan would you suggest for a 39 year old, stubborn as hell female with a back prone to injury who is training in BJJ, kick boxing/boxing and probably Muay Thai in the future. Oh, I failed to mention she also wants to also start competing with me in Run n Gun 5K, 10K and 15K competitions.

ANSWER

Have her start with the Low Back Fitness Training Plan, and follow it up with the plans/order in theTactical BJJ Training Packet.
– Rob

QUESTION

Do you have a program suited for ama dablam? I need to start a program ASAP! Do you fo individual specific programs for say my fitness level, size, location?n I leave for the climb one April 23rd, 2022. I have a good base fitness level at the moment. I’m a 5’6” 132lb athletic female.

ANSWER

You have 17 weeks until your climb. Here’s what I recommend:
Weeks.    Plan
1-7           Mountain Base Artimes
8-17        Big Mountain Training Plan – several have used this successfully for Ama Dablam.
– Rob

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