Send training questions to rob@mtntactical.com
Improving Army AFT Performance With Limited Equipment and Limited Time Before ALC
ATHLETE:
I’m currently shopping through some of your plans, and wanted to reach out with the questions I have. For background, I’m currently in the National Guard and pass my AFT but I’m out of shape. I don’t have access to a sled at my gym, or reliable access a plowed area to run that isn’t a treadmill. I was considering the Out of Shape AD AFT Plan, but I do not have 13 weeks before I attend 11C ALC and I’m trying to improve my score by then. The Limited Equipment plan seems to fit my gym best, but I’m not sure what to do about the space needed for the sandbag drag. I’m also looking to improve my 5 mile time for ALC. Is it possible to run the plans together, or should one be done before the other? I can provide more detail as necessary, and appreciate your time.
ROB:
How many weeks do you have before 11C ALC?
Is there a Gate PFT at it …. i.e. do you do the AFT first day?
What else is involved? – Rucking, Field exercises?
Equipment restrictions?
Current age/weight/bodyweight?
ATHLETE:
I have 10 weeks and 5 days before the start of Phase I of ALC, which is the virtual week at home. Assuming the AFT is Day One of Phase II (which is in-person), I have 11 weeks and 6 days. What I don’t know yet is when the AFT is. When I attended BLC it was on Day Two, but I have not received a Welcome Letter for ALC yet.
It is a Gate Event in the sense that it is required to complete the whole course and failure means dismissal.
According to my former Section Leader there is no rucking. I do not believe that there are any field exercises other than land nav and some outdoor classes/ live fire. I’ll call tomorrow and see if I can get a copy of the Welcome Letter.
Equipment Restrictions: No sled/area big enough for the sled drag, mostly limited to treadmills/bikes for cardio (will double check the local track)
27, 5’11, 275 (fat 275, not muscular 275)
ROB:
Use the plans/order in the Army Out-of-Shape, Active Duty packet. Here’s your schedule:
Weeks Plan
1-4 Out of Shape Active Duty Army Plan – first 4 weeks
5-11 Army AFT Training Plan
Big issue here is your weight. My ideal bodyweight for you at 5’11” is 185# —- you’re 90 pounds away. At just 27 you need to get this fixed or heart disease will come for you in your 40s. You can’t outwork a shitty diet … here are my nutritional guidelines. Cut sugar and bad carbs and you’ll shed fat.
You can do the running in the plan on a treadmill if needed, but get outside if you can.
Be patient, but consistent with your training strict with your diet. Trust the programming.
Questions?
ATHLETE:
Sounds good. I’ll start the plan tonight after work. My weight is my biggest issue/limiting factor and is something I’ve struggled with for a time now. I’ll give the nutrition guidelines a lookover.
What would you recommend to replace the sled drag if I can’t get the space to do it? I’m guessing I can do any shuttle runs on a treadmill as long as I can work out my 25M time.
I’ll likely have more questions as I get into it.
ROB:
Steep incline on the treadmill is my best sub.
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Building Speed, Power, and Explosiveness With Limited Equipment as an Infantry Officer
ATHLETE:
Hello, I’m currently serving as Marine Corps Infantry Officer. I have always been really good endurance but lacking in things like speed, agility, explosiveness, power, etc. I would be very much thankful if you could point me towards an optimal plan that I can execute with limited time and limited equipment.
Thank you very much for taking the time to read this.
ROB:
By “limited equipment” I’m assuming sandbags and dumbbells.
If so – options….
1) Humility – full on, no joke, intense, sessions are 60 min long – comes from our tactical library.
2) Plans in the Great Plains Tribe series starting with Apache. All limited equipment, sessions are 60 minutes long.
3) Busy Dad Limited Equipment Series – 45 min sessions.
Another option, if you can get to a gym, are the Busy Operator plans. Tactical programming in 45 min sessions – but require a gym.
Questions?
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Programming the Final 22-Week Train-Up After Tier-1 Selection Success
ATHLETE:
I have been a follower of your programming off and on for many many years dating back to the Military Athlete days. Recently, I attended selection for a tier 1 special missions unit and was successful. My training for selection was adequate but not ideal due to my travel/work schedule, thus I loosely followed your SFRE prep with extra mountainous rucking and the Delta Selection plan. I now have approximately 22 weeks before reporting to the operator training pipeline. I am looking for plans/programming advice for the train up. The entirety of the training pipeline will be physical, however, I am pretty certain an old school AFT (pushups, situps, 2 mile run) and UBRR will be assessed.
I did good enough at selection but had definite shortfalls. My rucking speed and endurance was adequate, however, I feel my 5 mile run could be faster. My 2 mile run was decent, but I’d always like to be faster. Upper body endurance was fine (pushups, dips, etc) but could also be improved. My biggest issue was grip endurance which caused problems with pullups, carries, ropes, obstacles, etc. after many days of suffering. My running and long distance endurance is fine, but my leg strength (squat, DL, etc) is not where it used to be.
My initial plan was to run the UBRR training plan followed by the daily operator sessions until I was 7 weeks out, while adding in grip endurance training. I would then run the SFQC plan or something similar up until my report date. I am in my mid 30s, thus I am trying to push as hard as possible without injury. I am curious if you believe other plans (virtue series, etc) would be a better fit as opposed to the daily operator sessions, or if I should do something other than the SFQC plan. Any guidance you can provide on how I should better utilize the 20-22 weeks I have, would be very appreciated.
ROB:
Congrats on selection! Here’s what I’d recommend for your course.
Weeks. Plan
1-7 Fortitude – multi-modal, military endurance emphasis, but also heavy strength. Not assessment-based, which will give you a mental break from the intensity of selection.
8-14 Valor – significant increase in intensity for strength and endurance – both are assessed and progressed. Endurance work is short – 1.5 milie run, 3 mile ruck run – and the intervals are work-capacity-esq.
15-21 Special Forces Qualification Course Training Plan – focused training for the AFT, 5-mile Run and long ruck. Limited equipment and assessed/progressed. Add a max rep pull up assessment to the AFT and follow the same progression as for the push ups.
Extra Grip Strength Training? Most efficient is assessment-based dead hangs from a pull up bar either unloaded or wearing a 25# back pack. I’d recommend the “sinister” progression from this mini study … no calculation needed.
APFT / UBBR? Unless it’s a gate, pass/fail assessment – and since you don’t know which it is – I wouldn’t train specifically for either and rely on the AFT training in the SFQC plan to prepare adequately.
Excited for you!
Questions?
ATHLETE:
This all sounds great. I truly appreciate the quick response and help. I will follow this plan and am sure I will arrive stronger, faster, and healthier. I will follow up after I finish the initial operator training course in 10-12 months.
Thank you again. It means a lot.
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Adapting Half-Marathon Training to a Heavy Military Commute Schedule
ATHLETE:
I’ve got 17 weeks until my next half-marathon, and I’m starting battalion/brigade staff course at the Royal Danish Military Academy in mid-January, commuting to/from 4 days a week (approx. 3 hours of commute by public transport pr day).
I have access to your 15 weeks Run Improvement plan, and I’m wondering if that can be tweaked to fit with 3 days of running, and possibly 1 day of strength training to not lose all progress there.
I currently run 15-20 km pr week.
I’m 182 cm and weighs 80 kg.
I ran my last half marathon in 1h53m (May 2025) and run 10k comfortably around 52m.
I would like to finish under 1h50m, however, with the limited time, my main goal is to finish without getting injured.
ROB:
Here’s how you can adjust the Running Improvement plan for solid effort in a half marathon.
1) Start the Running Improvement Plan with week 8 and follow all the sessions in order except Thursdays. This should give you 1 strength session every programming week. Week 8 begins with a 3-mile run assessment and follow on 1-mile intense intervals. Weekly you’ll also be getting in easy, longer runs.
2) I’m going to assume you can train 4 days/week. – once during a work/commute day and three days when you don’t commute. From the plan you’ll Train Mondays, Tuesdays, Fridays and Saturdays … it will look like this:
Plan Day Your Weekly Training Day
Monday Day 1 – Assessment or threshold running intervals (work/commute day)
Tuesday Day 2 – Strength
Friday Day 3 – Long easy run
Saturday Day 4. – Long easy run
3) Strength days … this is a little tricky but the strength programming in the plan is progressive and you don’t want to jump in at week 8 … so on the first day you train strength, you’ll want to start wtih Tuesday of Week 1 in the plan, then Tuesday of Week 2, etc.
As written it is a 6 day/week plan. You’ll be training 4 days/week – which should work out just about right with your half marathon starting at week 8 in the plan. This also aligns with your current running volume.
Questions?
ATHLETE:
Thank you for your input.
To clarify, I will be commuting daily approx. 3-4 hours, on Mondays, Tuesdays, Wednesdays, and Thursdays.
I should be able to find the time for strength on Tuesdays before classes in the morning or evenings.
Should I start with week 8 on Monday 5th Jan and do weeks 8-15 twice or wait until I’m 8 weeks out from the HM?
ROB:
My apologies … I got confused thinking you could run the sessions in order vice skip certain sessions per week.
Start at Week 1 … and follow the schedule as prescribed. What days you train given your schedule is up to you … but try to skip to that 4 day per week schedule. Follow the Tuesday strength sessions week 1 all the way through.
Extra two weeks? Repeat weeks 9 and 13 … so you week 9, then do it again. Do week 13, then do it again.
This should take you into your race.
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Building Antarctica Hiking Fitness After Long-Term Military Retirement
ATHLETE:
I’m traveling to Antarctica in February 2027 and will be hiking 2-4 hours a day with moderate ascents/descents. I’m a 47 year old male and am 6’0 and 255 lbs. I retired from the Air Force in March after 23 years as C-130 navigator and have not done any dedicated fitness training since then. I have limited equipment at home.
ROB:
Start with Bodyweight Beginner.
Follow it up with either the SF45 Plans or follow the SF45+ Sessions until you’re 7 weeks out from your trip, then complete the Backpacking Pre-Season Training Plan the 7 weeks directly before you depart. Use the same load in the step ups for this plan as you expect to carry on your trip.
At 6’0 my ideal bodyweight for you is 180-190 pounds. Shedding weight will help everything. Here are my nutrition guidelines. Cut sugar and bad carbs and you’ll shed bodyfat.
Questions?
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Maintaining Mountain Athlete Fitness Between Objectives Overseas
ATHLETE:
I’m looking for some help picking the right plan to follow while I’m in between outdoor objectives. Id consider myself a mountain athlete and my goal is to maintain my fitness so that I can feel strong carrying a pack of about 40 lbs up relatively steep mountains, distances up to maybe 12 miles a day (I’m in Pakistan right now, so think Himalayas, Hindu Kush). I also rock climb outdoors here at least once a week, and want to maintain my fitness for that- while still feeling like a well rounded athlete. After finishing Rainer earlier this year (followed MTI for Rainer and felt great!), and moving to Pak, I have been trying to find the right hybrid program (or programs) to work though. I completed the max-effort strength and 5 mile plan and liked that for the most part, but missed some of the more nuanced strength training. At the end I felt stronger in my squats and running, but at the expense of say, pull ups. Right now I’m working through the daily general, but on the step up days I do 1-1.5 hours (always weighted), and I have added a 6th day in for a longish run (6-10miles). I have a fully outfitted gym with anything I need. Can you have me narrow down some plans to take a look at? Thank you!
ROB:
Pivot to out base fitness programming for Mountain Athletes in the Greek Heroine series, or the Mountain Elite sessions.
These are multi-modal training plans designed as day-to-day base fitness for multi-sport mountain athletes and are designed to maintain build fitness between pre-season or event-specific plans.
They concurrently train strength, work capacity, climbing fitness (rock), chassis integrity and mountain endurance (run, uphill movement under load).
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Modifying Denali Training for Offshore Shift Work and Limited Equipment
ATHLETE:
Objective: Denali
Job: Wellsite supervisor offshore drillship. I work 3 weeks on/3 weeks off. While I’m at work, my hours are minimum 13 hours per day working. Many days 14-15
Timeline-no timeline yet but Denali 2027 is current plan
Current fitness level/training- lifting 3 days per week. Rucking/cardio 1-2
Age/height/weight- 38/ 5’6”/ 130 lbs
My big question is how can I adjust the training schedule for the Denali program when I’m at work? I am not sure two a day workouts are sustainable. And since I’m on a ship, some equipment limitations. Like no tire drags will be possible
ROB:
You can’t take 3 weeks off of training between efforts while at see …. you’ll lose fitness … so you’re going to need to train underway.
The primary fitness demand for Denali is uphill endurance – and little equipment is needed.
What equipment do you have to train with at sea? Does the ship have a treadmill?
ATHLETE:
I didn’t mean to imply I can’t workout at all. I just don’t think I can put in 3 hours or more per day of exercise while on the ship. We have treadmills and weightlifting areas-dumbbells, machines, and a couple squat racks. And lots of stairs.
ROB:
Seems like the only issue will be the tire drag – which is the first part of the denali trip …. the ski from the landing zone to base camp. Big ship? You can’t drag a sandbag on deck? You’ll need to get resourceful … the main issue with the drag is the impact it has on hip flexors. Step ups with ankle weights will work if you can’t drag.
Everything else in the Denali Plan you can do aboard using a treadmill.
You’re over a year out … any other training questions for between now and then?
ATHLETE:
Thanks for the feedback! Might be a possibility to do laps around the Heli deck while dragging a sandbag or possibly space on the bow—I’ll check! I’ll be starting with the mountaineering/hiking prep plan. No other questions at the moment, but I’ll reach out if anything comes up!
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Bridging the Gap Between Air Force PAST and Heavy Ruck Selection Training
ATHLETE:
I wasn’t sure who to direct this to, but I currently bought the military on ramp, air force past and air force cct/pj/sr selection training plans, which I was planning to complete in that order. Just going through the plans, especially the AF cct/pj/sr plan, it seems like it would make sense to place another more ruck based plan between the AF past and AF cct/pj/sr plans. I was wondering if you have a suggestion for another program to place between those two plans, just to ensure my body is more prepped for the heavy ruck based selection packet.
I look forward to hearing from you and I hope you have a happy new year!
ROB:
Fortitude.
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When Programming Works—and Why We’re Still Trying to Make It Better
ATHLETE:
You guys are seriously the best in the world. This is the only company I can reliantly go back to time and time again and get in the best shape of my life. I can’t thank you enough for what you provide for us consumers, adventure seekers. I have used several programs and compared them with others and they just don’t hold a candle.
I am an asthmatic, but an athlete nonetheless and I’ve used tactical barbell, soflete, and other programming and they don’t really come close to the way you program. Just off the wildland fire fighter program alone I was able to complete my first ultra marathon. The meathead cycle gave me nice size and stronger legs, and I keep coming back for me which I’ll confess I don’t really do that. So I wanted to say thank you for the time and attention you give athletes across the country and the world because it really works and I’m grateful this company is around.
ROB:
Thanks for the note and kind words. I’m glad MTI programming has worked for you.
We can do better. In January, Emmett is running the Jackson lab rats through a “geek cycle” – where we’ll assess the transfer of trap/hex bar strength to back squat and dead lift strength, the transfer of military press strength to bench press strength, and try to develop a work capacity programming protocol for sled pushes.
ATHLETE:
Well from where I stand sir you could do better is better than most. I have gone through a lot in my life and your programs have transformed my thought processes because of the intensity of your programs and my fitness as well. I just really appreciate truth when I discover it and your company is a fitness truth I wish many would discover themselves. I spread the word as often I as I can. Have a blessed weekend!
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Programming for Middle-Aged Tactical Athletes After Service
ATHLETE:
t’s a providential circle… I was an avid participant in the Military Athlete program outside Fort Carson, CO in 2010 (Dave Hageman was one of the coaches) and I learned paleo there. I built some unbelievable strength there… but more importantly… a foundation that allowed me to lead others to that same level of fitness in my follow on roles as a S3 and XO. I left Fort Carson and arrived a Fort Leavenworth for CGSC as one of the strongest guys there.
So… today… I retired from the Army two years ago after 21 years. I’m still pushing with olympic and powerlifts, weightlifting and running, although the reps and sets are a bit different. I’m fighting the post-retirement weight gain. I’ve always been taped while in the military, so there isn’t a lot of wiggle room. I started zepbound a month ago and am now looking for programming that targets a dude my age (46) and on a GLP-1 because I want to preserve and build muscle mass to hedge against age and then GLP-1 related muscle loss.
Grok directed me to MTI… where my true fitness journey really began.
So… AI can be schizophrenic and confidently wrong. Do you program for the middle-aged retired army vet crew as well as the folks serving?
ROB:
I’d recommend a multi-modal program – and here are three options from our Library:
1) Plans in the SF45+ Series or the SF45+ Sessions – 45 minute sessions with some modifications for older athletes including avoiding super intense work capacity efforts. Multi-modal – so concurrently train strength, work capacity, endurance and chassis integrity (core).
2) Busy Dad Full Gym Series or Busy Dad Full Gym Sessions – 30-45 min sessions, multi-modal, but no old guy modifications. If your joints are good, and you’re ready to hammer, but time constrained – use these.
3) Max Effort Strength + 3-Mile Run Training Plan – Focused on your current strengths, but adds assessments and progressions, which significantly increases intensity. Trains strength and endurance concurrently in a professionally-programmed way.
Questions?
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How to Load “Hard but Doable” Strength Work During Ski Season
ATHLETE:
I hope you’re doing well and the holidays have been good to you.
I’m just coming off SF45 Charlie V2 which and heading into In Season Ski Maintenance – V2. 14 days of skiing so far and I’m looking to have a long, healthy season.
I’m trying to get a handle on the statement in the workout Rx, “increase load each round until 5x is hard but doable”. Should I be aiming for a progression throughout the sets by percentage of my max as was the case in SF45 Charlie V2 or is there another process I should be using here? I hadn’t noticed this discrepancy between the plans as I’ve previously come off of SF45 Delta V2 which is not specific on the loading progression either.
On another note, is adding low intensity endurance training ok on the rest days? I’m talking about Z1 training, e.g., 1 hour walking at 3 mph and a 8-12% grade? I’m trying to lean up a bit and also keep my head straight. Movement every day helps with both of those goals.
To be clear, I’ve gone through the SF45 programs 3-4 times in the last 3-4 years as well as the In Season Ski Maintenance, Mountain Athlete In-Season Training for my specific Ski and MTB seasons respectively. I’m really happy with the progress and durability I’ve gained with your programs. I’m trying to hold onto and improve my fitness to keep up with my soon to be teenagers and the 30-something year old friends who I foolishly join for fun in the mountains.
Have a great start to the year and I look forward to your feedback.
ROB:
Don’t overthink the programming. “Hard but Doable” is just that … and ideally, you’ll want to increase the load rapidly, fo lets say my hard but doable back squat load is 200# and I’ve got 5 rounds – here would be my ideal loading after the warm up:
Round Load
1 165
2 185
3-5 200
This is strength programming without an assessment-based progression. The reason it’s deployed in the Ski Maintenance Training Plan is I’m not sure how fatigued you are from skiing when you get the gym to train … and even if we did do and assessment for this plan, because of your skiing load you may not be able to make your progressed loads. “Hard but Doable” allows you to maintain strength, given your focus should be on skiing.
Adding Intensity to Endurance? Sure … again, however, the aim ski maintenance plan is to maintain skiing and general fitness during your ski season when your focus should be on skiing.
Overall, gym-based training – whether lifting or endurance – should not negatively impact your on-mountain performance (skiing) because of soreness or fatique. The reason you use MTI programming is to get fit for skiing … so don’t be dumb on your off-skiing days and hammer yourself so when you do go skiing, you on-mountain skiing is impacted. We’re not trying to build fitness, here, but maintain it without negatively impacting your on-mountain performance.
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Training Around Joint Replacements and Chronic Injuries Without Quitting
ATHLETE:
I am a long time follower, occasional subscriber, and purchaser of your plans. Its great to see your ongoing commitment and success.
I am a 56 y/o, retired Marine infantry officer with all the expected wear and tear. In addition, I had a complete right shoulder replacement this past April after 20 years and 2 prior surgeries that originated from a labral tear in Iraq. My overhead mobility is limited. In addition, Drs continue to recommend I do not put excessive strain on the artificial joint. This includes no pull-ups and limited push up and bench type work.
In addition I have chronic tendinopathy in my right calf which flares up whenever my running volume exceeds 3x week; risk of it flaring increases when I run more than 2 miles or in the hills on the down slope.
I work out 4-6 days / week with little programming direction at this point. I row ( 800,000m last year despite surgery recovery), squat, deadlift, and do some light circuit work for work capacity.
I am looking to improve work capacity, chassis integrity, maintain strength, and not get fat.
My functional goals include being able to surf and swim post surgery, participate in backcountry hunts here in Oregon, downhill ski again, and ideally get back into old man BJJ and striking training.
stats:
Age: 56
Wt: 190#
Back Sqt: Worksets 300-330#
DL: Worksets currently at 275-300#
Bench: not benching regularly.
ROB:
I’d recommend starting our stuff with SF55 Alpha from our SF55 Series. These are designed for guys our age, (I’m 57) with high mileage – but who still want to get after it.
Shoulder? I can’t give you all the substitute exercises you’re going to need for your shoulder … however, if you’re wanting to surf and bjj in the future, you need to figure it out and start training it. Best way is to convert any two-limb upper body exercise to a single limb upper body exercise … so if the plan calls for bench press, do 1-arm dumbbell bench presses and load each limb separately. Don’t go easy on your good side – don’t worry about becoming overly strong on one side.
Endurance … if you’ve been able to row all that time, your shoulder at least can pull. However, rowing is okay general fitness, but a dead end to transfer to the real world … so your endurance should be running, step ups/hiking, or rucking if your goal is backcountry hunting. Sell the rower, and buy a ruck and start pushing for the mountains.
Bodyweight? Really hard not to gain fat at our age. I’m currently 90% carnivore diet and if I cheat even a little – I notice it. Sucks for us, but it’s a reality. Point is, you can’t outwork a shitty diet – no matter how much you train. Here are my dietary recommendations. If you still have body fat following these start cutting out vegetables …. sorry.
Calf? Not sure what to tell you there except you’ve got to figure it out, learn a work around, or simply suffer. Backcountry hunting is out if you can’t walk more than 2-3 miles. I’m not a doctor, but in my experience, rarely can they help with most of this stuff. Good thing about switching to step ups, hiking, running and rucking during your training is you’ve got lots of opportunity to try different solutions … and don’t discount mechanical … like shorter, but higher cadence steps, boots/shoes/orthotics, etc.
Questions?
ATHLETE:
This is all great Rob. Thanks for your quick reply. I’ll check out SF55 Alpha.
And yes, I have got a ruck! a few of them… I dont strap it on enough, but will start doing so today.
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Prioritizing Rucking for Mountain and Backcountry Fitness
ATHLETE:
I’ll go an a ski touring weekend on April 9th with around 1500 m elevation a day. From Feb 16th on I’ll do the Backcountry Pre Season Plan but what to train in the 6 weeks up until then?
Leg strength helped with knee pain in the past, so I’d like to improve it further while training step up speed concurrently before doing the stamina-based backcountry plan.
My thoughts: Alpinist Fitness Assessment Plan with Thursdays V-Sum swapped for ATG-Like Leg Strength.
Concerns:
- Recovery with additional Leg Strength while doing AFA-Plan.
- Too much overall intensity with 2 such intense plans back to back.
Age: 34
Height: 190 cm
Weight: 87 kg
Do you have any recommendations?
ROB:
I agree with the intensity concern – both the Alpinist Fitness Assessment Plan and the Backcountry Ski Pre-Season plan are assessment-based, and the progressions are intense.
I’d recommend Bob Marshall from our Wilderness Professional series for these 6 weeks. Do weeks 1-6.