Q&A 10.4.18

by SSD

QUESTION

Currently on Humility as part of my train up for CAAS. However my unit is starting to prep for a Diagnostic ACFT in January. I start my final CAAS train up in December and my Selection is on the 29th of January.
Do you have any tips to implement training for the ACFT? Some events I am strong in, such as: max Sprint/Drag/Carry, strong in Deadlift (but not maxing), HR push-ups (Not Maxing), and the power throw (not maxing). I’m weak on the heel touch and will definitely pass my run, but need to work on maxing.

ANSWER

Couple things going on here …. your wish to max the ACFT and your wish to pass/prep for CAAS. These may be conflicted.

We have a training plan specifically for the ACFT here: http://mtntactical.com/shop/army-combat-fitness-test-acft-training-plan/.
What you could do is replace the APFT prep in the CAAS selection plan with the events in the ACFT …. but would this hurt your APFT performance at CAAS?
So I don’t have an obvious answer for you. If/when the Army fully adopts the ACFT, and it replaces the APFT at selections, I’ll update our plans accordingly.
Until then you’ll need to chose what is most important – ACFT performance, or CAAS prep. The answer should be obvious.
– Rob

QUESTION

I just hit six months post op from shoulder labrum repair, the surgeon and PT both cleared me good to go back to normal physical training. I’ve used your operator subscription in the past with great results and am planning to get back to that as soon as possible. My question is which plan you would recommend to start with? I haven’t started lifting much overhead and my bench and pull ups are obviously very weak. Would you recommend sticking to a specific plan and scale as needed? Thanks

ANSWER

I don’t have a post-rehab plan for shoulder surgery, so yes – just be smart. If you’re already lifting overhead and bench, there should be no restriction on your programming – just be smart/conservative with loading.
A good place to start back would be the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I am looking at buying your Country singer training package, but will need some alternative exercises. I tore the long head of my biceps (proximal tendon) a little over three years ago and I am not to sure about rapid pulling exercises like power cleans. What are your recommendations?
Thank you for your time and help.

ANSWER

We like loaded box jumps or loaded jump squats as alternatives to power cleans.
– Rob

QUESTION

If I wanted to incorporate more strength focused training into the Backcountry Hunting Packet, what strength plan would you recommend & where would you insert it in the packet sequence?

ANSWER

– Rob

QUESTION

I’m looking for a three-month training program that focuses on endurance and strength. I currently do Orange Theory five days per week and F45 two days per week, which has improved my running tremendously but hasn’t improved my strength. I have access to a full gym. Please let me know which of your programs might be best for me.

ANSWER

I’m not familiar with Orange Theory or F45. From our stuff I’d recommend Johnny. Johnny is a multi-mode general fitness plan designed for general fitness. It concurrently trains strength, work capacity, chassis integrity (core) and endurance.
Our base fitness cycles are 7 weeks long – not 12 weeks like you request. After Johnny, complete Waylon.
Pls note our cycles are intense – and I wouldn’t recommend doubling them up with additional programming.
– Rob

QUESTION

So I’ve got a few questions I’m hoping you’ll be able to help me out with. I’m a Pararescue trainee out at Kirtland right now. Our team graduates in Oct, and then I’ll be headed to an ST unit down south. I’ve lost a great deal of strength and some mass while negotiating the apprentice course. I was hoping you would be able to point me in the right direction as far as programming cycles for after graduation (when we can finally do our own crap).  I’d like to put back on some mass (currently 5’10” and 173#) and then work towards your strength standards for the big lifts while maintaining operability. My thought was your hypertrophy program, followed by “Greek Hero”. Any input you have would be greatly appreciated. Thanks for your time!

ANSWER

Congrats on graduation!
Your plan is close – the Hypertrophy Program for Skinny Guys but follow it up with the plans/order in the Pirate Series. The Pirate plans include swimming.
– Rob

QUESTION

I am currently using your Work Capacity Cycle and I was wondering what the recommendations are for doing a separate strength based workout a few times a week for upper body. The plan focuses heavily on legs, core, power and endurance but only hits upper body slightly. Would it be too taxing to add additional strength workouts or is it acceptable as long as they are offset to enhance recovery times? Thank you.

Note: I will be going into a training program for RASP II at the end of this program.

ANSWER

In general, I don’t recommend doubling up on programming. If you go ahead, be smart, keep your loading high and your volume (number of reps), low.
– Rob

QUESTION

Suggestion for western hunting guide/packer/wrangler?

ANSWER

I’d recommend our Backcountry Big Game Training Plan the 8 weeks before your hunting season.
After the season, I recommend the Country Singer Plans as your day to day base fitness training.
– Rob

QUESTION

Just wanted to say I’m loving the programming so far and appreciate how you make everything mission focused. I’m just curious as to why you use the same methodology every workout. For example, the navy pst program utilizes your density EMOM protocol every session. Wouldn’t the law accommodation lead you to believe that one day of density, one day of volume, and one day of weighted progressions would be superior or does your research suggest sticking to one methodology for a six week block for every session is more optimal?

ANSWER

Six weeks and we see accommodation. We still see improvement over 6 weeks – most come in the first 3 weeks, then a smaller jump in the second 3 weeks. But after 6, I’d want to change methodologies. I have plans where we deploy different bodyweight methodologies in the same cycle but have not compared it’s improvement to one like this where only one methodology is deployed. Might be a future mini-study!!
– Rob

QUESTION

I have started the Military OnRamp and I am really enjoying it so far. I am on week 3. My times are not fantastic but I am able to get through them all. Should I just jump on the Daily operator sessions after this? Or do you have a new one starting? I want to also slowly up my Ruck and Coupon Ruck miles as well.

ANSWER

Couple options – you can certainly jump into the Operator Sessions.
Another option is to complete Fortitude next – this plan hammers endurance (running, rucking) and strength, while also training chassis integrity.
– Rob

QUESTION

Hello, I was referred to your programs by a friend who has used the “mixed ice alpine” program for the last decade.  I’m active via biking, running, hiking, kayaking, and climbing.  I’m a public school teacher without a family so I have ample time for training.  I eat well but like beer and ice cream.  Who doesn’t?  I’m 42 years old, 6’4″ 183 lbs and started climbing 20 years ago.  I took 10 years off and have been back at it for about a year or so.  I’m back at the level I was before I stopped, but I have noticed that between age and lack of climbing specific training, I’m weaker than I’d like.  My shoulders become sore after a 15 hour day with a 20 lb pack and my legs retain soreness after car to car pushes on mountains like Dragontail in the Leavenworth, WA, area.  I recently climbed the North Ridge of Mt Stuart in WA, a 2000+ route with a lot of hiking in and out and lots of simul and a few roped pitches of climbing to 5.9 in 22 hours and I took 3 days to fully recover.  I can climb up to 5.10-5.11 but lack the endurance to do this for multiple pitches.

My goals are to get stronger, climb harder, go faster (and therefore safer) and recover more quickly.  It seems that a program like yours might help me achieve these goals. I’m not accustomed to “training” and have never been a weight lifter.  I trained for marathons over the past few years and completed a few including some runs in the 30-40 mile range.
Would you please recommend a program?  It seems to me that one of the Alpinist programs would be best but I’m not sure which will most closely fit my goals.  If you need more info from me, please just ask.
Thank you for your time and thank you for creating programs for mountain athletes.

ANSWER

I’d recommend you begin our stuff with the Alpinists Fitness Assessment Training Plan.
I developed the Alpinists Fitness Assessment in 2015 and feel it’s the best current assessment of the all-around fitness demands for Alpinists. It specifically assesses strength, work capacity, climbing fitness, and technical ability, endurance (uphill hiking under load), and overall stamina … the entire test takes 3.5-4 hours.
– Rob

QUESTION

I am from Australia and will be entering the Australian military early next year (infantry with aim to go to SF later on), i am also completing a marathon in 6 weeks and a 50km spartan ultra in November
I am just asking for guidance as to which program would suit me?
Currently I am quite in shape but always looking to improve ;
5’10 84kg
55 push-ups in 2 min
180kg Deadlift for 5 reps
90min half marathon
18 pull ups max
6min 40 2km
Hope you can help, can do 2 a days.

ANSWER

You’re current training for the marathon and spartan ultra are endurance focused.
I’d recommend you use our stuff for strength now, via two-a-days. Specifically, the MTI Relative Strength Assessment Training Plan.
On the other side of your spartan race, I’d recommend Fortitude, followed by Valor.
– Rob

QUESTION

I enjoy your programming and I’m interested in your general approaching to programming for the running specific programs you have (I’m currently working through Running Improvement).

I notice that in Running Improvement you schedule two (same distance) interval sessions at the start of the week (often Days 1 +3 ) with a longer one on Day 5 (moderately-paced) and longer still on Day 6 (Longest run, slower pace).
In your more recent running programs (2 mile and 5 mile) you’ve changed that third run (Day 5) to a session of slightly longer intervals (than days 1+3) instead of a moderately paced longer one.

Does this reflect a change in your broader programming in which you’ve seen better results, thus putting it into the new running programs? If so, is this likely to be reflected if/when you review the Running Improvement packet? Or is it something else entirely?

Many thanks and keep up the great work.

ANSWER

Some endurance coaches claim “moderate” paced running is a dead end for overall running performance – or any endurance mode – improvement. Either go short and fast or long and slow, they argue.
I haven’t run our own mini study to compare the two approaches. I do know that most people run at a “moderate” pace if it isn’t dictated. It’s mentally difficult to run at the prescribed “slow” pace – most feel they aren’t working hard enough!
Specific to these two plans, we’ve had great success with both.
Specific to your question, we use many tools to achieve a goal, and I haven’t thrown out moderate-paced running as one of these tools.
– Rob

QUESTION

I am putting in an application with the FBI and DEA and I was wondering which program I should get. Would either be good choices to get me ready?

ANSWER

Since you don’t know which agency you’re headed to, I’d recommend the LE Academy Training Plan. 
– Rob

QUESTION

I was wondering which LE plan would be best to prepare for the AZ POPAT? Thanks!

ANSWER

I don’t have a specific plan or this assessment, and based on the assessment, several of the events – wall climb, fence climb, are those where technique is important and you’ll want to practice ahead of time.
Fitness-wise, it seems the most important event is the 500m sprint. For this, and overall fitness, I’d recommend the LE Academy Training Plan.
– Rob

QUESTION

I’m going to be training for an ultra and was going to use your preseason plan followed by the 100 mi plan. A few questions on execution:

  1. Do you recommend a break between finishing the preseason plan and starting the ultra plan?
  2. It doesn’t seem like there’s much taper on the ultra plan. Is that intentional? I can’t imagine I’m really supposed to run 10 miles the day prior to a race.
  3. Since this is a long term training effort, I imagine there may be some illness, injury, or tough work schedules to work around. How do you recommend coming back from a week off? Pick up where I left off? Repeat the last week completed prior to moving on?

ANSWER

1) I’d recommend the Ultra Pre-Season, then 50 Mile Ultra plan, then 100-mile Ultra Plan – if you have time. Yes on the break – 4-7 days.
2) We assume athletes will take 2-3 days full rest after the completion of the plan before the actual event.
3) This depends upon how long you take off. Use your best judgement.
– Rob

QUESTION

I’m thinking about purchasing the backcountry skiing preseason plan. About how much time per session would I need to plan on?

ANSWER

60 minutes for the Mon-Wed gym-based sessions.
60-90 minutes for the Thurs/Fri endurance sessions.
– Rob

QUESTION

I am a big fan of your programs. I used them when i was in the military for better pt scores. I am now out of the Army amd I’ve gained A LOT of weight. I am wanting to join border patrol and go into one of their special units. What track of your plans should i take to accomplish that. Also i only have access to a regular gym.

ANSWER

QUESTION

So I stepped in to MTI at the 30 MINUTES PER DAY DRYLAND SKI TRAINING PLAN. In the program description it says “specifically designed to be completed the 4 weeks directly before your ski season.” We’re probably about 10 to 12 weeks from the start of the season here in the Lake Tahoe area, any comments on starting the plan now this early?

ANSWER

If you complete it now, and take 6-8 weeks off, you’ll lose all the ski-specific fitness before the season.
Options –
1) Complete the 30-min/day plan now, complete the Monster Factory Strength Plan, then re-do the 30-min/day plan directly before your season.
2) Complete Monster Factory Strength now, take a week off, then complete the full 7-Week Dryland Ski Training Plan directly before your season.
– Rob

QUESTION

I am a rock climber based in France (from the US originally but living here for work). 

I am recovering from a finger injury and I am interested in developing or starting a strength training plan that I can focus on in the meantime, and eventually work into my climbing training.  I am currently climbing 3 days a week (or training for climbing specifically) and doing simple bodyweight circuits (core exercises, pull-ups, dips, handstand progressions, push ups etc) and a fair amount of mobility work about 6 days a week.  Do you have an existing program or something that you think would be helpful?  I am hoping to increase my general strength and fitness levels as well as eventually increase my climbing abilities once I am fully recovered.  I’m imagining that adding back some weight training would probably be the best way but not sure what would be best.

Any advice would be much appreciated.

Thanks, and keep up the good work!

ANSWER

I’d recommend Johnny – one of our new general fitness training plans. I’m not sure if you are intending two-a-days where you train general strength and climbing fitness in the same day, or if you plan on alternating climbing fitness and general fitness training on successive days.
Johnny will work for both. If you intend to alternate, I’d recommend the Monday/Wed/Friday sessions from Johnny.
– Rob

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