QUESTION
Just wondering about how involved “coaches” are when it comes to training. Is this a shoot you an email with goals or what is the extent and type of work you do?
ANSWER
MTI’s programming on our tactical side is based on the fitness demands of mission sets, or individual fitness assessments, military/LE selections, or schools.
On the mountain side, our programming is based on the fitness demands of the sport (ski, sled, paddle, climb), season, or event (Denali, Rainier, Fitz Roy, etc).
We rarely design around the individual fitness goals of the athlete and don’t do individualized programming.
We do answer dozens of questions weekly from athletes like you and others working on through programming.
Do you have a specific question?
– Rob
QUESTION
I love MTI plans and have been using the FBI PFT training program to prep for a similar assessment. I’m about to start at FLETC and follow that up with some follow-on training and I was wondering you had any recommended plans for training while you’re in a “training environment”?
ANSWER
My guess is you’ll be doing regular PT during FLETC, and your performance there takes priority. I further guess that your PT will be
bodyweight/running based. If I’m right, you could perhaps double up with a solid strength plan 2-3x/week in the evenings. From our stuff, I’d recommend
Rat 6 Strength.
– Rob
QUESTION
Hello, I came across your website from an article in lessons learned and am wondering if you have any satellite coaches or a program where I can learn your methods and then teach to groups. I am a wildland firefighter on the Lassen national forest in California. Quite frankly I am fed up with the lack of dedication and direction to physical training exhibited on my district. I understand the need and requirement for a strong functional workforce in this line of work and am personally dedicated to my own fitness for duty. However the lackluster approach and monotonous running/ hiking routines done by most crews here leaves a sour taste in my mouth. The belief that wildland firefighters are professional tactical athletes is not understood by all. I have taken it upon myself to change this on my district. hopefully you guys have a program where I can help my district to be better physically and safer overall I look forward to hearing back from you and hopefully working with you in the future
ANSWER
We held a tactical Advanced Programming Course early this summer, but don’t have another scheduled. We are developing a comprehensive Wildland Firefighter Fitness Assessment – hopefully by the end of October if not sooner – and have already developed the
Wildland Firefighter 3/3/3 Endurance Assessment.
In terms of Tactical Fitness, I feel Wildland Firefighters are perhaps the ultimate example of “Mountain-Tactical” athletes, and your mission-direct fitness demands mirror those of military infantry/SOF. See our
5-Types of Tactical Athletes and their Fitness Demands article.
I have been somewhat surprised by the sit up, push up, run entrenched approach to Wildland Firefighter fitness deployed by most units given the realities of your loading and mission sets. Our own work with actual Wildland Firefighters has been hit and miss. We’ve had two individuals train with us in our Wyoming facility successfully for Smokejumper Selection and usually have 2-3 guys train with our tactical lab rats in the winter.
I’ve also had 2-3 similar individuals like you who wanted to bring our programming to their units, but in the end, were unable to make it happen because of buy-in. Also, we received some puzzling blowback from Wildland guys when we announced our 3/3/3 endurance assessment not over the assessment details, but complaints about running in their Whites firefighting boots.
Moving forward, pls look for our Wildland Firefighter Fitness Assessment and training plan this fall, and perhaps deploy that plan as an option in your district, or the above mentioned Wildland Firefighter Pre-Season Training Plan.
– Rob
QUESTION
I am boxing coach- But i beleive athletic coach are very good to give us advise when it comes to training programmer.
ANSWER
– Rob
QUESTION
I am an infantry leader in the German army and have a question concerning MTIs programs with long workouts.
I’d like to do one of MTIs selection prep programs, for example for Delta or Marsoc, but I have no idea how to fit them into a day.
Being in the infantry, basically every day is a field day. Though I get off around 1700, I can’t fit two-a-days or workouts that go much longer than 1 hour into my workdays.
Any tips on how I can make those harded programs work?
ANSWER
I don’t have a time compress machine or any trick to share with you. Those programs are built around the fitness demands of the selections, not the limitations of the individual athlete. Several of the days in each plan are scheduled 2-a-days.
All I can say is several others in similar positions have found the time to complete the programs.
– Rob
QUESTION
Hello, I was wondering what the best plan would be to get ready for sapper school?
ANSWER
– Rob
QUESTION
I’ve signed a Rep 63 contract so I will be heading to SFAS soon after OSUT. I’m projected to ship to out Jan 2018 for basic, which doesn’t give me much time to train. I’m trying to push it to April, but may not be able to. What do you suggest given the two possibilities:
- Ship out Jan 2018 (~18 weeks out)
- Resilience then Ruck-based Selection Training Plan?
- Ship out Apr 2018 (~30 weeks out)
- Ruck-based Selection Training Packet starting at Fortitude?
ANSWER
Both plans are solid. You definitely want to finish the RBSTP prior to Basic.
Good luck!
– Rob
QUESTION
Stumbled across your website and I’m so glad I did. I’m 56 years old and my joints are pretty banged up (shoulders, knees, hips, back) as I have been weight training for 44 years.
Looked at the SF45Alpha and that seems to be the right direction. I certainly would have to modify as I don’t have access to sandbags at the moment and there is no way I could run 6miles.
I’m wondering if you have several programs I could purchase and I could kind of morph them together for my particular circumstance.
I really need to do shore up my conditioning as I let it slip away due to joint pain and also keep up what strength I have left.
My heart says yes, but my body keeps fighting me!!
ANSWER
The
SF45 Packet contains all 4 of our SF45 Training plans.
– Rob
QUESTION
I’m a second lieutenant in Canadian Army preparing for my infantry officer course next summer. I have 32 weeks to prepare.
About the course: it’s ruck intensive (10 miles with 55# ruck, plates, and platoon weapons weighing up to 40# is fairly standard) with field exercises lasting up to two weeks. We conduct patrolling on a 72 hour on 6 hour off tempo. The terrain includes very thick forest and lots of uneven, swampy ground with tank ruts. In the past I’ve found the ligaments in my knees feel quite hard done by when constantly stepping over fallen trees etc. Most guys fail due to injury, so I want to be durable.
About me: background in football, powerlifting and Crossfit. Decent engine but I feel a drained and overly reliant on caffeine and stimulants. I was removed from the aforementioned course this summer due to an infection in my knee. I would say my weakest areas are mobility and single modal endurance like running and rucking. I have a detailed spreadsheet with all my workouts in the last couple years which I can attach if needed.
I am going to be in the field for the next couple months, so I figured your Humility program would be a good place to start as it gives me a bit of a break and I don’t need much equipment.
Can you give me your opinion on which training packages I should follow up with and which order I should complete them in. I love tough training and my goal is to be stupidly overprepared physically for this summer.
ANSWER
I’d recommend the plans and progression in the
Ruck Based Selection Training Packet. You’ll want to modify/cut the plans so you complete the final plan in the packet – the Ruck Based Selection Training Plan, directly before your infantry officer course. My recommendation would be to skip Resilience.
Good luck at your course!
– Rob
QUESTION
i’m an Italian Mountain Rescue Istructor.
In January I have to support the Alpine Guide selection exam, and the mountain rescue Level Passing .
exam program : – rock climbing (trad and sport)- ice climbing- ski mountanering ( race at time ad descent piste and freeride).
should I buy the different training plans separately or can I combine it together?
ANSWER
I don’t have one plan that combines rock climbing, ice climbing and backcountry ski fitness all together.
I recommend you complete the
Backcountry Ski Training Plan now, prior to you getting on the snow in November and December. Then, November 1, let your actual skiing maintain your ski fitness and transition your non-ski fitness to your climbing work. It’s not clear from your note, but my guess is you should complete the
Ice/Mixed Pre-Season Training Plan prior to your exam.
– Rob
QUESTION
I am a wildland firefighter on an AD crew (administratively determined) which means that I am on call depending on the needs of the forest and the fires going on at the time. I also work for a search and rescue team here in my area and I am also on call with them 24/7. I am a multisport athlete where my sports vary from surfing, rock climbing, long distance trail running/ultras, hiking, skiing/snowboarding and triathlons. At any one time I want to be in good physical condition to respond to a fire or a rescue in the mountains but at the same time perform well in my sports. I have been doing the ultra-pre season packet since I want to keep my endurance and cardio performance high and since it also involves leg blasters for leg strength. I was wondering if I should be looking at this in a different way, if there was a plan that you have already created that covers all of these bases and what you would recommend.
ANSWER
Our approach: The closer you get to a specific “season” (fire season, ski season, climbing season, ultra season) or event (specific climb, rando race, spring desert climbing trip, etc.), the more sport-specific you fitness programming should be.
The further away from your season or event, the more general your fitness programming can be.
To get your best performance in any season or event, you should train sport specifically for that event directly before it.
On our mountain side, we call the “general” fitness Mountain Base. This programming isn’t random – but is designed to lay a solid “base” of mountain fitness on top of which to build sport-specific fitness using a sport-specific plan. Mountain Base programming concurrently trains relative strength (strength per
bodyweight), work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (our approach to core strength) and climbing fitness (rock specific). Our “Mountain Base” programming would be as close as I can come to preparing you for all your activities at any one time. See the plans in
Greek Heroine packet for our Mountain Base focus.
Even though you say you want to be prepared for each activity you list at any one time, unless you live someplace which has both winter and summer at the same time, you have seasons or events you can train around.
The best way to use our programming is to plan for these seasons and complete the sport-specific programming the weeks directly before. Of the activities you listed, most important are wildland fire season and SAR.
Are these during the same season? Chose the plan for the activity which is most likely.
In an ideal world, you’d complete sport-specific programming like above before your seasons, and complete programming from the Mountain Base plans between sport-specific plans.
– Rob
QUESTION
Got any specific plan for Motocross and/or Hard Enduro Training Plan? Im a weekend warrior looking to train hard at work for a while in this specific discipline.
ANSWER
We have built one of these in the past but don’t have it up on the site right now. Also – if I remember right, it was aimed at motocross pro-riders who could ride during the weekday.
From what we do have I’d recommend the
Mountain Sledding Training Plan. I’ve done a little of both, and feel there would be significant transfer from the grip strength, upper body strength and strength endurance, lower strength endurance and power, and chassis integrity work (mid-section) in the Mountain Sled plan to your sport. We’ve worked with world champion sledders and have had great success with out programming.
– Rob
QUESTION
I’m new to your site and looking at joining the Australian defence force, I was just wondering what programs you would recommend me trying.
ANSWER
– Rob
QUESTION
I’m a 50 year-old avid skier getting ready for a busy ski year. I’ve been running and doing “ski exercises” I’ve found on-line…then I found your site. I’m interested in an exercise plan, program or subscription but I’m not sure which one is best. I have a few limitations, mainly in selection of gyms. I live in Europe and the gym I have access to is limited in space and equipment. I have a small room I use for working out in my apartment. I’ve looked at other gyms in my area and most are tailored for more typical training. I have to fight for space to do what I’m working on now and can accomplish some of your exercises that I’ve looked at. However, there are no boxes, sandbags, and limited space so no running.
I also broke my ankle last year skiing and am still working on flexibility and strength.
Are there alternatives I can use when I don’t have equipment or space? I read through your products and couldn’t determine if you subscription service would provide this type of assistance or not.
Looking forward to hearing from you.
ANSWER
– Rob
QUESTION
I’ve been using your plans for several years for backcountry skiing training and have seen great results. I live at sea level (New York) and work at a desk 50-60 hours/week. I make it out to the mountains (mostly Jackson area) 2-3 weeks/winter. Before training with your plans, completing a slow, 3,000 ft skin at altitude was a struggle. After working through your plans, the last couple of years I’ve been able to manage 5-6,000 ft days, far more efficiently and comfortably. Thank you.
The AMGA Ski Guide Training Course is the plan I’ve used most heavily. It’s been very effective but I’m looking to go bit beyond it in terms of training to be able to comfortably handle days of up to ~7,000 ft (one of my goals is to ski the Grand) and also increase my speed. 2 main constraints I have: 1) I probably do not much much incremental time I can dedicate to training and 2) I can’t run- knee issues (but have no trouble with the uphill treadmill work/step ups). Do you have an existing plan that would make sense for this? If not, would my paying you for a custom plan (or extension of an existing plan) be something you’d consider? Any suggestions appreciated.
Best,
ANSWER
– Rob
QUESTION
I just started working as a college recruiter, and I’m on the road for work. I start my travel next week, but I’m not in a hotel every week. I know that the program itself is six weeks long, but I’m only in a hotel five weeks. I’m also not on the road six weeks straight, so should I do the program when I’m back in town? Just thought I’d ask to see what y’all thought I should do.
ANSWER
Best for you might be to complete one of our Dumbbell/Kettlebell Training plans – which you can do at either location as long as you stay in a motel with a set of dumbbells.
– Rob
QUESTION
Big fan of Military Athlete, followed your programs on and off over the past 8 years. I’ve recently been doing the Fortitude series, version one, followed by a short break, and then onto series 2. Currently on week 4 and I’ve noticed what might be hip bursitis. It’s been nagging me now for about 4 months, slightly bothersome especially during squats. I usually just work through it, but do you have any recommendations or programs i could do which might help alleviate or prevent this from getting worse?
I’m an 18 series officer with about 13 years in, currently working overseas. Just wanted to provide some context for any recommendations you may have. Thanks again, keep up the great work!
ANSWER
I’m not a doctor and can’t offer medical advice or help diagnose your hip(s) with any authority.
Somethings I have picked up over the years …. ff it is both hips, it’s generally either an overuse or a fitness issue.
If it’s one hip, it’s likely an injury. I’d be more concerned if it was one hip.
Programming? If it’s deep squatting that’s causing the issue, switch to
SF45 Bravo from our series for high impact athletes ages 45-55 – deep squats are mostly avoided in this program but you still get to train strength. Take a look and email back questions.
– Rob
QUESTION
Hello, I’m looking to purchase a training and meal plan (not sure if you offer that). I’m a police detective and in desperate need of some guidance I’m 42 years old and 6′, 370 lbs. I am a former wrestler and kickboxer and enjoy those types of workouts but my work hours do not allow me to make those classes. I’m looking to lose 150 lbs and complete an adventure race
Not sure what other info you may need about me to get started. Let me know if you can offer any help. Thank you in advance.
ANSWER
I don’t have any good plan for someone in your condition. At 150# overweight, I’m afraid all our stuff would be too intense.
You could try the
LE OnRamp Training Plan …. and train every other day, rather than day’s in a row as prescribed. Be smart.
Diet/Nutrition? Do you seriously need a focused plan to tell you not to eat crap? Sorry for the directness, but at 42 years old certainly you know drinking sugar and eating high carbs and more sugar isn’t helping you lose weight.
We feel eating well doesn’t take rocket science, but rather discipline.
HERE are our nutritional recommendations. Note …. there is no caloric restriction on this diet. You should never be hungry – you just can’t eat crap on other than your cheat day.
I’m 49, and even fit guys our age with high stress jobs die all the time. Time to get it under control and get healthy.
Sorry for the tough love.
– Rob
QUESTION
Thanks for offering the free push/pull 3 week plan. I just started the plan today and have a couple questions.
I’m unable to do full push ups for the 2 minutes so finished the two minutes wth knee push ups. Do I include the number that I did on my knees in that two minutes when calculating the %max used for the subsequent workouts or just calculate based on number of full push ups? Same for pull ups: do I include the number of eccentrics from the two minutes in calculating my % of max for the rest of the training?
Thanks again for offering this plan. I’m looking forward to seeing improvement and to hopefully doing your backcountry ski pre-season plan this fall.
ANSWER
1. Yes – count the knee push ups.
2. Yes – count the eccentrics.
– Rob
QUESTION
I very much enjoy your newsletter and have been able to keep up with one of you programs that prepare for trail races. But I’m 67 years old now and don’t see much advice for the older athlete. Seems like we can get hurt a bit easier and recovery in general takes longer. I’m worried that trying to keep up with your recommendations for a younger crowd is eventually going to set me back. But I love a plan, and you are putting some good ones out there. How do I decide how to dial back a plan so it won’t be too much?
ANSWER
In general, we don’t program for the athlete. We program for the event … and the demands of the event are the equalizers. Our program objectives reflect this. There is no “special” summit of Rainier for 67 year olds …. there is just one summit – the same for everyone.
The difference perhaps then isn’t the fitness program objectives, but the pacing to get you there. Finish our Rainier plan in 12 weeks, for example, vice 8 – to allow for slower recovery and adaptation.
– Rob
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