QUESTION
My background. I’m 27, I’ve done 9 years in the infantry, much of that
airborne. Completed Ranger school, and one desk tour to Iraq. I’m not
“out-of-shape” but I’m certainly not “in-shape”. I’m seriously lacking
in upper body muscle endurance and core strength. For core lifts, I
maxed about a month ago at 230 bench, 300 squat, and deadlift 315.
What I’m looking for. The ability rock climb again and higher general
fitness to keep performing well in the infantry and lead troops. My
hands and forearms gas out after about a minute of gripping my own body
weight and I generally hurt from Ranger school, to being scrunched
behind a computer screen for months, now years on end.
With all of this being said, what plan do you recommend?
ANSWER
I’d recommend you jump into the plans/order of the
Greek Hero packet – which are designed as day to day programming for military SOF, Infantry, etc.
– Rob
QUESTION
I am a civilian (46 yo male, 195#) who has been a subscriber to MTI for some time with good results. I am planning on training for the Bataan Memorial this coming March. I most likely will enter the heavy civilian division.
I am also an EM Physician with a wife and 4 kids, so training time/sleep is precious. I have 24h access to my local gym and my garage and a hilly (for Indiana) 6mi trail for running/hiking and rucking.
What would be the best progression for training between now and the March? I just completed SF45 Charlie and enjoyed the training. Biggest need for me is endurance to ruck 26.2 mi (never run competitively beyond 10k but have done lots of long hikes with heavy packs including R2R2R in the GC). Want to keep strength and build a solid endurance base before starting the Bataan packet.
Thanks in advance for any information you can provide. Thanks for a great website and providing so many great training options.
ANSWER
By my count, you have 25 weeks between now and the last Sunday in March. Here’s what I recommend:
Weeks Plan
11-17 SF45 Foxtrot
Use the same loading for all the rucks in these plans that you’ll carry at the event.
Training Time? You’ve done our stuff so you know our programming is built to the fitness demands of the event, not the time/fitness limitations of the athlete. Do your best and understand the last plan in the series is the most important. And in that plan, the long rucks are the most important – even if you have to split those into two-a-days.
– Rob
QUESTION
I am active duty Navy, currently stationed in San Diego, CA. I am writing this e-mail to inquire about purchasing a training plan through your website.
However, I am very overwhelmed with where to start. I am an avid CrossFitter (6 years) and I love everything about my gym, and the gains that I have had, however I feel like I need a bit more. Sometimes, I feel like it is just the daily grind of the following:
Come into the gym, do some mobility, do a strength lift, and then do a METCON. Not going to lie, very tired of just doing METCONs all the time. I do not like the typical gym. Meaning, I get bored very quickly doing glamour muscle lifts, or doing any sort of cardio (I know, i’m sure I am not the only one).
I am a Corpsman, and I am currently embedded/assigned to the Marine Corps Unit. I would like to improve my overall fitness, and just maintain a healthy lifestyle, if that makes sense.
What fitness plan, would you recommend for me to purchase. Any help or advice that you would be able to provide would be greatly appreciated!
ANSWER
I’d recommend you complete the plans/order in our
Greek Hero packet of plans for military athletes. These are designed as day-to-day training for SOF, Infantry, etc. These plans concurrently train strength, work capacity, endurance (run, ruck), chassis integrity and tactical agility.
Skip the Military OnRamp Plan and start with
Hector.
– Rob
QUESTION
Two questions. First I have some older purchases that aren’t showing up on my account. Is there a way to get them to sync up? I tried the sync purchases but no luck. I still have the printed PDFs so it’s no big deal. It’s just nice to have the workouts accessible from my phone.
Second. I was just released from PT for a low back injury and now I will be having knee surgery in about 5-6 weeks.
My knee is structurally intact however they want to go in and address the inflammation and scar tissue that’s causing tendonitis. I have discussed with my PT what exercise is appropriate to do with my knee injury so I do know where I need to scale back if needed. I’m currently taking a prescribed anti-inflammatory that has helped with the mobility in my knee.
I wanted to start with a strengthening program to help build a base so I can complete the leg injury program during recovery and then move on to the backcountry pre-season ski program. I’m hoping to be ready to ski by mid to end of January. I was debating between the monster factory strength and the eccentric strength plan. Are either of these appropriate or should I look to a different plan?
ANSWER
1. Yes – but we need to see email receipts to verify the purchase. Please don’t be offended by this – we require this from everyone – others have received copies of plans or poached copies without purchase and asked for them to be added. Still, others have misremembered what plans they had. Copied here is Mintra – email her your receipts and she’ll get the plans added to your account.
2. Do Monster Factory Strength – and modify based on your knee. I’m not a doctor – and will not be in the gym with you – so be smart and conservative with loading.
– Rob
QUESTION
I followed your plan for my August GORUCK Tough and feel like it prepared me very well. I would say that my shortcomings during the event were due to an inability to exactly follow the schedule due to time constraints with work/school/whatever.
First question: I have another event upcoming, either early December in NYC or mid-January in Boston. Are there any modifications to be made for training in very cold/inclement weather from an injury prevention standpoint? I’ve never really done any extensive training or competing outdoors during the winter.
Second question: I’m thinking of training for a Heavy, probably next spring/early summer. Admittedly, I was probably not quite at the level I needed to be when starting the Tough plan but I gutted it and the event out. Is there a baseline level of fitness (standardized PT test I should be able to pass) prior to beginning training for a heavy, following your GORUCK Heavy plan?
ANSWER
1. No programming changes – just do your training outside in the cold so you’re used to i.
– Rob
QUESTION
I’m looking for a training plan(s) for the fall and winter.
Winter goals: (70% skiing, 30% climbing)
General: I’d like to be able to backcountry ski 5-8K (vert) on Saturday and ice climb on Sunday (3-4 pitches of WI4 in addition to 5-10 miles RT of approach skiing).
Specific trips: A backcountry/resort ski trip to Japan in Feb is on the agenda, as well as an Alaskan hut to hut ski traverse and maybe a social spring rock trip. Note for the spring rock trip, I would be content not sending at my max, but just strong enough to have fun and not injure myself.
My personal strengths:
-endurance – I can keep trucking under heavy loads for long periods of time, although it might not be as fast as I would like.
-strength – I build strength quickly
Personal weaknesses:
-Work cap!/speed
-My uphill loading hiking is deconditioned
-Eccentric leg strength
About me:
I’m 33, live in Alaska. Climbed Ham and Eggs (WI4) in 2014; West Buttress of Denali in 2015, was cragging WI5 winter of 2015. Climb 5.10 sport, 5.11 gym. Been doing more backcountry skiing the past few winters with leading some WI 3-4 thrown in. I’ve followed Steve House’s Mountain Athlete plans as well as your Ice Cragging, Alpine/Mixed Training and Base Fitness programs in the past. Spent this summer running and rock climbing. Weekend warrior, I work banker’s hours.
Equipment:
Full gym, and climbing/bouldering gym. Instead of using a dry tool wall I’d prefer to use the rock gym because: 1.) I like that rock climbing trains a variety of grips while still strengthening forearms. My climbing partner spent a winter training exclusively with ice tools on the system board and tweaked his fingers the next spring when he returned to rock. I’d also like to have the finger strength for a spring rock trip. 2.) I like the social atmosphere of the rock gym instead of toiling away in my garage alone.
I get back from climbing in Yosemite October 10, looking for the fall/winter plan to begin late October; this gives me 6-8 weeks of preseason before the good snow and ice (hopefully!) in December. What plan(s) do you recommend for pre-season and for in-season?
ANSWER
I don’t have a perfect plan for you.
What I would recommend is our
Expedition Ice/Mixed Training Plan – which has a significant endurance component (uphill movement under load) as well as focused programming for ice/mixed climbing.
– Rob
QUESTION
I have recently purchased the Bodyweight Foundation plan and the Country Singers (Men) packet. I have only this week started the training this week (Bodyweight) an like the format so far. I ha planned to move on to the Country Singers after I have completed the first program but i have just purchase the SF packet. I am 46 years old, an trying to get back in shape after a long while of quite random training, that hasn’t really include any proper strength training.
Am I right to assume I should move to the SF45 packet after the Bodyweight program rather than the Country Singer?
New to Mountain Tactical Institute but I really like the what I have seen so far an look forward to progressing through the plans.
ANSWER
You should be good with the Country Singer Packet. Move to SF45 stuff after.
– Rob
QUESTION
I’ve been doing crossfit for 4 years and found you on Instangram. Can you send me a sample program for 1 week? Would like to see what you are programming particularly in terms of space and equipment. I also realize you have many focuses or endurance, strength etc but please if you can send your most general “fitness” program I’d really love it.
ANSWER
The first plan in the packet is
Johnny. Click this link, then the “sample training” tab to see the entire first week of programming.
– Rob
QUESTION
I have about a year and a half left in the navy and am getting out to join the air force and put in a package for CCT. I am 5’ 8” and weigh about 163. I used to be a runner and a swimmer but now just lift weights and go hiking. I was wondering which plans you would recommend for me to gain weight. muscle and endurance.
ANSWER
I recommend you complete the plans and order in the Pirate Series of plans – which are designed as day to day programming for SOF with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (core) and tactical agility.
– Rob
QUESTION
I happened about your site as I was looking for spartan ultra training programs. I recently completed my first spartan sprint at West Point in august (1h04), and then the beast at Killington (4h04). I was using an interesting workout plan to train for the beast but am now at the end of it so looking for the next thing. I understand that to prepare for something like that I’ll need to build up different parts of my fitness, which is why your approach to mesocycles is pretty interesting! I just was wondering what your recommendation to what the best package would be? Subscription, or ultra, or something else? I have a super in jersey on 10/27 and a stadium sprint 11/10. Then off until possibly a sprint March or an ultra in April.
ANSWER
We don’t have a “super” plan – but we do have a
Spartan Beast Training Plan – which I’d recommend you start immediately. The plan is 7 weeks long, and by my count you’ve got 6 weeks until your 10/27 event. Complete weeks 1-5, then skip ahead and complete week 7 directly before the event.
Take 3-4 days off after your super, then I’d recommend re-completing week 7 in the plan before your 11/10 event.
After, drop into the
Country Singer Packet of plans – this is designed as general fitness for non-tactical or mountain athletes – and concurrently train strength, work capacity, endurance and chassis integrity.
– Rob
QUESTION
Is this program for military or civillian? Do you have a discount for us or is it the same price? Will it work for our regime of training, rucking, pullups, weighted vests, etc? Thanks for your help.
ANSWER
Our programming is mostly used by tactical athletes (military, LE, Fire/Rescue), but we do offer specific programming for civilian mountain athletes, and many civilians (non tactical, non mountain) also use our programming.
Same price for everyone.
I’m not sure what type of programming you’re looking for – but
Humility is a great plan to start our stuff if you are fit. If your fitness is subject, begin with the
Military OnRamp Training Plan.
– Rob
QUESTION
What plan would you suggest an out of shape person start with initially
ANSWER
– Rob
QUESTION
Hi, is there any plans which are similar to CrossFit style workouts? Olylifts and MetCons?
ANSWER
We’re not a CrossFit affiliate and I don’t deploy CrossFit programming. We have developed a series of general fitness programming for civilian athletes – our
Country Singer Series. These plans concurrently train strength, work capacity, endurance and chassis integrity (core).
Start with
Johnny. Click the “sample training” tab to see/try the first week of programming.
– Rob
QUESTION
I could use a bit of advice on finding the right plan for me. I’m a Lieutenant in the National Guard and I just got back from 8 months at Fort Benning having gone through ABOLC, RTAC, ARC, and Airborne schools. My unit is sending me back to Ranger School in November of this year. My first attempt at ranger did not go as planned when I basically didn’t run my race for the five miler and ran a six minute mile pace for the first mile and a half then burnt out.
I’m currently in a situation where I’m job hunting for full time employment, simultaneously getting ready for Ranger, and I have the desire to become as physically fit as humanly possible between now and then. I absolutely love to be in the gym but I also know the importance of hitting the trails for a run or a ruck. I’ve been using an old program of mine that got me in great shape but doesn’t account for rucking. My issue is that without a hard plan to follow that incorporates rucking with a strength and conditioning training routine I err on the side of not rucking at all and just adding a little more conditioning and strengthening to whatever I’m doing that day with the notion that it will just buff out. I know that’s not the right answer but that is the honest fact of the matter. Hope to hear from y’all soon. Thank you.
ANSWER
Complete our
Ranger School Training Plan the 8 weeks directly before reporting for Ranger School. This plan is specifically built to
prepare you for Ranger School and has been used by many successfully.
– Rob
QUESTION
I am trying to figure out what program to subscribe to. But I have a few questions..
1) I absolutely can not run anymore. I have two major injuries and running is just not in my repertoire anymore. I can bike, hike, do step ups… but I just can’t run. Are there modifications for the running days?
2) My short term goal is to be able to climb 5.12…. by Thanksgiving. I am currently climbing 5.11. can get up 12s with a few hangs.
3) long term I like long mountain alpine days. Want to climb 5.12 sport but be comfortable on 5.10 trad….
What program should I do?
ANSWER
1) If the plan calls for running – you’ll have to modify yourself. Biking, step ups, etc. – whatever you are most comfortable with. Do the conversion with time … if the plan calls for a 3 mile run, assume 10 min/mile and do 30 minutes of biking, step ups, etc.
– Rob
QUESTION
I am interested in purchasing a plan but still don’t know which one would suit me, I hope you can help. Some back ground about my fitness level, until about 3 years ago I was working out about 5 days a week, did some triathlons, hiked and participated in some GORUCK events. Long story short got a new job started a family and exercise went to the bottom of the priority list. Now I am out of shape and overweight. Winter is coming and I ski at least once a week if not more, and I would really like to get back in total body shape not just gym shape. I have a membership at a local gym (free weights, machines, indoor track, pool). I am basically starting from scratch again. I looked at the Fat Loss plan and that seems it might be up my alley but didn’t know if that would be the best one. Thanks for your time in advance. I look forward to hearing from you.
ANSWER
– Rob
QUESTION
1. What equipment do I need to perform your daily military operator sessions?.
2. As a generally non active teenager, will I be able to Perform the operator sessions?.
3. I need to build up my fitness level so i can do your daily sessions, as I doubt I will be able to finish one.
Where do you recommend i start?.
ANSWER
1) Fully equipped functional fitness gym including barbells, dumbbells, bumpers, plyo boxes, pull up bar, sandbags, ruck, etc.
2) Not out of the gate.
– Rob
QUESTION
Been using your various sites for a while now on and off back to the military athlete and SSD days. Currently an NSW member and am at a 9 month course with lots of classroom time usually from 0900-1700ish. I’m in the fifth week of Achilles and have been happy with the progress.
Basically was hoping for some guidance on what to move to next? Definitely trying to workout 5-6days a week. Trying to put on size here before showing up to a team officially while maintaining mobility. Develop a strong chassis and some explosive power. Typically been a skinny swimmer kid. Have water access but don’t necessarily need to be swimming that much currently. Most my runs anymore I try to do in kit and boots. Worried about my posture and my joints with the heavy classroom setting. Just figured I’d hit you up, y’all have been awesome in the past. If you need more from me let me know man, appreciate it.
ANSWER
Obvious answer is
Ulysses – the next plan in the Greek Hero series, unless you want to do something completely different for a while. If so, I’d recommend the
Ultimate Meathead Training Plan – lower body strength and power, upper body hypertrophy. Fun!
– Rob
QUESTION
I am going into the TACP pipeline in January and I was wondering what plans should I do in order to prepare for it?
ANSWER
By my count there are 16 weeks until your course (Jan 15 start). Here’s what I recommend:
Weeks Plan
8 Total Rest
You’ll want to complete the TACP Course Training Plan the 8 weeks directly before your course.
– Rob
QUESTION
I’ve recently purchased the Military On-Ramp training plan and I have a
couple of questions.
1. A few exercises call for a 60# sandbag but my current gym only has a
44# (20kg) sandbag. I plan on building my own bag but, for the mean
time, should I increase the number of reps in each exercise to make up
for the weight difference or should I just do the exercise normally?
2. In several of your plan packets, you include a 1-week rest between
plans. I’m currently on the final week of the Bodyweight Foundation plan
(which I’m very happy with) and I’m wondering if the pause is necessary
or can I start the new plan right away?
ANSWER
1) Do the exercise normally with the 20kg bag until you get yours built.
2) If you’re feeling good – start right away.
– Rob
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