Q&A 10.17.19

QUESTION

I am a Family Practice Army Physician very interested in exercise physiology and Sports Medicine. I currently do a lot of HIT/Crossfit training and am excited to start taking the ACFT. However, my patients/soldiers are not so excited.

I was looking at your recent study that compared hinge lifting versus KB swings to increase deadlift and think this will be very helpful when talking to soldiers on how to improve their deadlift score. Is there anyway you could tell me a little more about the hinge lift progression exercises that were used?

ANSWER

We used a 1RM Hinge Lift, and then a percentage based progression based on the 1RM for the lab rats who did the hinge progression.
For the Swing group, we did a 90 Second Max Rep Swings @  35/55# Dumbbell or 16/24kg Kettlebell. (lower load for women).
The follow on progression was weekly ….
Week 1: 5 Rounds, 40% Max Swing Reps every 90 seconds
Week 2: 5 Rounds, 50% Max Swing Reps every 90 seconds
Week 3: 5 Rounds, 60% Max Swing Reps every 90 seconds
Know that our study found only a 5% increase in 1RM Hinge for the swing group …. so I’m not sure swings work – and they definitely don’t work as well as doing hinge lifts.
– Rob

QUESTION

I may have missed it but do you have a list of competitive target times/reps for LE Athletes somewhere? Specifically, I’m using the HRT program and looking for competitive times for the ruck and timed runs as well as the PT portion.

ANSWER

I’m not privy to the FBI’s numbers – so take the below with that in mind:
80+ Push Ups (strict)
90+ Sit Ups
16+ Pull Ups (strict)
13:30 min 2-mile
80 min 10-mile
50 min ruck @ 45#
– Rob

QUESTION

Can you share your dimensions or equipment list for the benches you have made for your step ups?

ANSWER

17″ high, 8-feet long, 16″ wide.
– Rob

QUESTION

I’m having trouble understanding the difference between the “Spirits” and “Cop Movie” plan packets. Would focusing on one be better, or would doing one and moving onto the other be better?

ANSWER

No significant difference as both deploy day-to-day programming for LE Patrol/Detectives.
We designed the Spirits Packet first, then added the Cop Movie Packet, but I just updated the Spirits packet this Spring …. so for the most recent – do the Spirits Plans …
Sorry for the confusion!
– Rob

QUESTION

What would you recommend for a Basic Training Company?

I am gathering products, plans, and tips from multiple sources with the goal to create a 9 and 16 week program with the focus of taking non to zero athletic individuals with minimal equipment to a passing score in the black category after 9 weeks. 6 days a week with the 7th built for active recovery.
Any feedback would be greatly appreciated.

ANSWER

From our stuff, I’d recommend beginning with the Bodyweight Foundation Training Plan (7 Weeks) and following it up with the Military OnRamp Training Plan.
– Rob

QUESTION

I am trying to decide where to take my programming and I am a little stuck for what to do. I am not training for anything in particular which is making it difficult to choose what program to go to for now. I have done one of the Big Cat plans and one of the run plans and seen great improvements (hence I want to stay with you guys as your programs work).
What I need
  • Strong core and back (previous parachute injury to lower back, have come a long way deadlifting 215kg). 
  • Work capacity (I tend to fatigue during AMRAP type sessions rapidly at the 15min mark). 
  • Strong legs for rucking in mountainous terrain 
  • Better 1.5mil run (aiming for sub 10min, currently at around 12).
  • Nothing to injury my shoulder (dislocated and fractured only a few months back).
I am not training for any selections at the moment as I am already exactly where I want to be, but I have since had injuries and don’t want to fall off the perch. My method of training to get where I got to was poorly planned and left my body with injuries and constantly in pain. After 9 years of this I cannot keep up and must follow a program to prevent going in a negative direction.
 
Any help would be greatly appreciated. 

ANSWER

I’d recommend the plans from Country Singer Packet I… start with Waylon as it has focused programming for the 1.5-mile run.
– Rob

QUESTION

I have been reviewing some of the LE plans you offer, and I noticed that most of the weighted exercises are free-weight based. I have not had an extensive amount of training with free-weights, so I was curious to know if the exercises you list in those programs can be completed on machines (plate loaded or pin) with the same results. I realize some exercises are exclusively free weight, however I am referring to the exercises that have machine-based equivalents. Thanks for any feedback, I look forward to hearing from you.

ANSWER

I imagine you could do machine equivalents of some of the exercises, but better would be to teach yourself the free-weight exercises. Believe me – they are not that complicated if I can do them! Be smart/conservative with loading at first and dive in.
– Rob

QUESTION

Perusing your website today and saw a lot of SWART/HRT plans but I was wondering if you have any specific plans for the Riot Control Officer?
The needs of Riot officers are different than that of a SWAT officer.
Thank you in advance for your help.

ANSWER

Quick answer is no …. first time I’ve been asked this.
Our SWAT/SRT found in the Gun Maker Packet is designed for full time SWAT/SRT officers …. are there full time Riot Control officers? If not, I’d recommend training for your primary job. This is what I recommend for Patrol Officers who are part time SWAT … that they train for their primary job (Patrol) using our LE Patrol/Detective programming.
If there are full time Riot Control Officers – can you give me an idea of their fitness demands? They may be similar to that of Correctional Officers and we’ve designed a packet of plans for Correctional Officers – here: https://mtntactical.com/shop/notorious-prison-packet/
– Rob

QUESTION

Thank you for your attention to this message, as I’m sure you receive many of these such emails asking for help choosing the right plan. As a bit of background, I’m a former trail runner, climber, cyclist that now finds himself 40lbs above my ideal weight and with a goal of joining our local volunteer search and rescue team. the mission of this team is to help find and rescue individuals who go missing in the Maryland, D.C., Virginia area. We obviously don’t have as many big mountains as out West, but the areas out towards West Virginia can get a bit hilly. This team will generally work to local folks in the woods and may have a couple multi-day assignments which required spending a couple nights camping, and there may be some (but not much) work on the Potomac River and Chesapeake Bay.
I’d like to start by losing some of the excess poundage quickly through some intensive cardio work, but I also really enjoying lifting and calisthenics. Thank you again for your assistance with this, and I look forward to your response.

ANSWER

I’d recommend the plans/order in our Wilderness Packet of plans for wilderness professionals (game wardens, rangers, field biologists, Mountain SAR). These concurrently train strength, work capacity, chassis integrity (functional core) and mountain endurance (running, trail running, uphill hiking under load).
– Rob

QUESTION

I am looking for help in selecting the most appropriate training programme for me in the build up to attempting the British Army “All Arms Pre Parachute Selection Course” AAPPS early next year. The test week comprises a diverse mix of “events” from a 20 mile tab (ruck) carrying 45lb, 10 mile speed march in 1:45 carrying 35lb, 2 mile best effort wearing belt kit and rifle, stretcher race, assault course amongst others. With this diverse testing, what series of programmes would you recommend to cover the 4-5 month build up to testing?

ANSWER

5 months = 22 weeks. Here’s what I recommend:
Weeks    Plan
1-7          Valor
8-14        Fortitude
– Rob

QUESTION

So I want to start the Operator Ugly train up, and the first step is to take the Ugly test. However, I know that currently I’m not strong enough to use the listed weights. What’s the best way to scale this to my strength level?

ANSWER

Use 135# for the front squat and bench press, 185# for the dead lift / hinge lift, 60# for the sandbag.
– Rob

QUESTION

Do you already or would you guys be interested programming for CrossFit Athletes. Preferably competition programming. Possibly for experimental reason? If it does not work with the programming that you guys have there or you do not have any interest in it than that is ok. I know myself and a co-worker would be willing to do it.

ANSWER

I did some programming for a local athlete here years ago for the CrossFit comps, but moved away from it to focus on mountain/tactical athletes. I understand there are many other resources out there who program specifically for these.
I’m sorry.
Respectfully,
– Rob

QUESTION

Do you have / recommend any programming for recovery after a major event? Specifically a 100-mile ultra, completed this past Saturday.

ANSWER

Congrats on the ultra finish!
Recovery? I’d need to know more about what you’re looking for moving forward before I know if we have any programming for you. More ultras? Back to general fitness?
– Rob

QUESTION

I have a couple of questions regarding picking the perfect training plan for me at this point in my life. I am about to get  back into the Army after having nearly a 2-year hiatus where I lost a lot of my cardiovascular conditioning in this time. I have focuses a lot on strongman and powerlifting events in my time off, and I do not want to sacrifice too much of my muscle mass or strength that I have gained. I understand that any plan I choose, especially if I want to lose 40-60 pounds by March for a deployment I am hoping to go on. I am currently doing BJJ 4 days a week and still strength training almost daily, but I am wondering if you can suggest a plan or plan that I can follow or mix to get the most optimal and quickest results. In the past, I have done the APFT program and I plan on following parts of that to get my running up, but I was not sure if I should pick the Fat Loss plan under the military athlete page or if you could guide to me to a better choice.

ANSWER

You’ve got a lot going on, BJJ, powerlifting, and the need to lose 40-60 pounds …. perhaps too much!
If you want to continue to do BJJ, and lift, what I’d recommend from our stuff is the Big 3 + Running Training Plan. Replace your current lifting with the lifting in this plan, and the running will help cut mass and add endurance.
You can continue to do your BJJ, but you’ll have to double up – do both the prescribed training session and your BJJ session… this will add to the burn.
I’m not sure if you need to lose 40-60 pounds of muscle, fat or a mix, but regardless, tighten up your diet – here are our recommendations … the only change to these for you is to cut out the cheat day.
– Rob

QUESTION

I recently signed up to Mountain Tactical and im chasing some advice re what plan to do.

I need a plan for a K9 Squad (police) down here in Australia.

Priority being running, push ups, weight carrying, obstacle climbing.

Would you recommend a particular program?

ANSWER

I’d recommend starting with Whiskey – the first plan in our Spirits Packet of plans for full-time LE Patrol/Detectives. Follow it up by moving to the Daily LE Sessions. Our programming for LE Patrol/Detectives concurrently trains strength, work capacity (sprint-based), Chassis Integrity (functional mid-section), short endurance (running) and tactical agility.
I don’t have a set of day to day plans specifically for K9 officers, but I have created a K9 Officer Fitness Assessment you may be interested in. It does include work with your dog.
– Rob

QUESTION

I did have a question. I purchased the training plan for SF selection. I noticed you now have a SFRE training program and its 7weeks opposed to the longer one I have. I am planning on going to an SFRE event. I just wanted yo ask if there is a big difference to these 2 programs or is the SFRE just a consolidated version of the longer one. 
 
Probably a dumb question I was just curious. in the long run they both get you where you need to be for the same job.

ANSWER

SFRE is not as intense as SFAS, and the Ruck-Based Selection Training Plan is longer and more intense than the SFRE Plan …. that being said, you can use the Ruck Based Selection Training Plan for SFRE, and then again for SFAS.
– Rob

QUESTION

I just attended SFAS, and unfortunately I was not picked up to attend the Q Course. I found that I was one of the best there at running and ruck running with medium weight (60-80 lbs), but when it came to moving heavy weight during team week (100+ lbs), I was out of my depth to some of bigger guys, seeing as I’m only about 150 lbs. I’ve also lost some strength and weight throughout the selection course.
I received a 2-year return date which I plan to accept, but in the mean time I have the opportunity to pick up a RASP contract. As with all things Army, my timeline is tenuous at best, and I won’t have an exact date until further down the line. I understand that I should start the Rasp I & II Training Program six weeks out from when I get my class date, but before then, what plans do you recommend I follow as much as I can before that six-week mark? Should I follow the plans of the Ruck Based Selection Packet or Ranger School Packet? Also, should I look to do more strength or hypertrophy work to make up for my strength/size deficit?
Thank you for all the help in advance!

ANSWER

I’d recommend starting back with strength – specifically the MTI Relative Strength Assessment Training Plan.
Follow it up with the plans/order in the Greek Hero Series – until you’re 6 weeks out from RASP – then complete the RASP I&II Training Plan.
The Greek Hero Plans concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility.
Size? I wouldn’t advise bulking up … to do so you’d sacrifice a lot of endurance (run/ruck). We’ve found relative strength (strength per bodyweight) is the most mission-direct measure of strength for tactical athletes.
– Rob

QUESTION

I will be attending SFAS one of three dates next year. The first is in late March. The second is in late April. And the third is in late May. I won’t know my actual date for sure until just after the new year in January. Obviously I plan to complete the ruck based selection plan immediately prior to reporting for SFAS. Which other programs should I use in which order to fill the time between now and starting the final ruck based selection phase?

ANSWER

Our Ruck Based Selection Training Packet outlines a 52 week build up to SFAS.
In your case, with the unknown start date, it’s best to plan for the first date – late March. By my count, you’ve got 27 weeks. Here’s what I recommend ….
Weeks    Plan
1-7          Fortitude
8-14        Valor
15-18      Resilience (first 4 weeks)
19           Total Rest
Good luck!
– Rob

QUESTION

I’m browsing through the programs right now and I’m wondering which one would be most beneficial for obtaining a 3/4/5 lift with a sub 40min 5mile.

ANSWER

– Rob

QUESTION

My wife isn’t very active, but she’d like to be.  Both for weight loss and general health.

She’s in a bind though because she’s had several knee issues/surgery, plus 2 kids, and a demanding job.  Plus we’re pushing 40 and staying fit takes a bit more effort.

She’s frustrated because she’s starting at square one, with a few years of inactivity to overcome, plus has an injury history that rules out running and makes cardio difficult. I think she’s reluctant to start because the road to where she’d like to be looks so daunting.

Any plan suggestions?  Most of the MTI plans seem to cater to people that already have a decent baseline fitness, but this would have to be a very beginner plan accommodating to a busy schedule.

We have a decent home gym setup.  Free weights, squat rack, sand bag, and treadmill available.

ANSWER

I don’t have a plan for deconditioned people. I simply don’t have any coaching experience with this population.
Our Bodyweight Foundation Training Plan is where I send most who come unfit … not because it’s easy, but because it deploys an initial assessment, and then scales the following progressions based on the assessment results. In this way, the bodyweight strength work in the plan automatically “scales” to the incoming strength/fitness of the athletes.
This plan does include running … if your wife wanted to attempt it, I’d have her walk the prescribed running distance at first.
– Rob

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