Q&A 10.7.23

QUESTION

I hope you are well. Just reaching out per your instructions on the MTI app. I was anticipating heading to the FBI HRT selection process in April 2025, but there may be a possibility of March/April 2024.

I have access to the gunmaker packet as well as the HRT selection prep program. Any advice on how to work the programming with the two potential timelines would be appreciated.

ANSWER

If you get the March/April 2024 slot, I’d recommend the following plan progression:

Big 3 Strength + 5-Mile Run Training Plan – Classic, heavy, barbell strength and focused 5-mile Run Improvement (7 weeks)
Fortitude – Gym based strength, distance running and rucking (7 weeks)
Valor – Gym based work capacity, short, intense running and rucking intervals (7 weeks)
SFOD-D Build – Endurance focus and purpose-built to prepare athletes for the running and rucking volume in the final plan (7 weeks)
FBI HRT Selection Training Plan (9 weeks) (Total: 37 weeks)
That sequence should take you right until your potential selection. Since you don’t have an exact date, make sure you’re completing the HRT Selection plan the 9 weeks directly before.

If you’re selection date isn’t until April 2025, focus on base fitness programming such as the Gun Maker Packet or our Daily Operator Sessions. Once you’re 37 weeks out from the selection, complete the same sequence of plans as above. Don’t hesitate if you have any other questions!

QUESTION

I am 38 years old, 200lb, Army Infantry Officer. I still perform at a “decent” level, recently scoring 563 on the Army Combat Fit Test. Recently I’ve developed shoulder and knee injuries trying to continue training, patellar tendinitis.

I want to lose ten pounds, maintain my strength gains, and increase my running endurance. Do you have recommendations on a plan?

ANSWER

The best long-term option is going to our daily Operator Sessions that’s part of the Athlete Subscription. This is base fitness programming for Military Athletes and will train strength, endurance, work capacity, etc. Start with this, and you can always bump to another plan if you have a specific event/school/deployment coming up.

QUESTION

Been a user of the programming for awhile now.

I am currently close to getting a date for the FBI academy either late October or late January. I have now done the FBI Academy Prep program twice with 4 weeks of other programming in-between and made some solid progress both times. I don’t mind running that program again, but would like to switch it up if possible.

My PFT scores are high but mainly looking to bring down my 1.5 mile run time while maintaining my push ups, sit-ups and pull ups or adding more reps if possible. I am a former powerlifter/Olympic weightlifter who also played college football. My run time is down between 9:30-10 depending on the day, so the programming absolutely works, but looking to max with a sub-9.

I also have an interest in eventually trying to join the swat team then possibly HRT but I also understand that without a special forces/tactical background, that’s gonna be a tough one. But I know that’s years down the road so probably not relevant to training selection right now.

Any suggestions on what to run between now and late October or late January?

Thank you for the great programming!

ANSWER

I’d recommend the plans/order in the Gun Maker Packet now, until you get a firm Academy date, then repeat the Academy plan directly before reporting.

Continuing to do the academy/PFT plan now again and again will just lead to a plateau and staleness … drop out of this programming then return to it.

– Rob

QUESTION

Tore my right rotator cuff on Week 6 of Busy Operator – on my first set of 90% 1 Repetition Max bench press. Guess I should have gone with Busy Dad!

Had MRI Friday and waiting to see if it will be surgery or Growth Hormone – either way my upper body training options seem dismal for the next six months. I’ve been rucking three days a week and running 2 days a week – do you have any ideas for a training plan until my shoulder is back up?

ANSWER

Dang! So sorry!!

Arm Injury Training Plan.

– Rob

QUESTION

I am a 41YOF looking to continue with a program, I just finished the 25K Ultra training program and had great success with my race. I have completed several sport specific programs – 25K Ultra Backcountry ski pre-season, Nordic skiing 50K and Ultra running preseason. I am looking for something that will be a little easier on my body for the between seasons and was thinking one of the SF40 plans or the Greek Heroine Helen plan. Can you point me in the right direction? Happy to check out other options as well.

ANSWER

Congrats on your race!

Absolutely roll into SF40 Alpha. Email back on the other side.

– Rob

QUESTION

Former Marine, 41m, 5’11” 180lbs and have week left of SF40 Alpha. I am joining a SAR team in late September and would like to show up prepared. I live in the Pacific Northwest so it would be a lot of mountainous terrain.

I was thinking of doing Backcountry Hunting Base but wasn’t sure.

ANSWER

Peak Bagger. First couple weeks might suck…. sorry about that!

– Rob

QUESTION

I am a 22 year old male soldier in the Army National Guard. I am interested in trying out for the 19th SF Group and I am curious about the proper MTN tactical plans to help me prepare. I have completed the bodyweight foundation plan and consider myself in decent shape. My stats are as follows –

4 pull-ups, 30 push-ups in one minute. 50 sit-ups in one minute and a 17:30 2 mile time. I understand I have work to do before attempting SFRE.

I do not have a current time limit on SFRE. All I know is I’m interested in speaking to the groups recruiters and getting the process started once I’m physically ready. Any guidance on a MTN tactical plan pipeline would be greatly appreciated.

ANSWER

Start with the Virtue Series Training Packet in order (Military On-Ramp Training Plan first). Then, 7 weeks before your SFRE, switch to the SFRE Selection Training Plan. This plan is specifically designed to prepare you for the physical demands of SFRE.

You can find the Virtue Series here: https://mtntactical.com/shop/virtue-series-packet/ And the SFRE Selection Training Plan here: https://mtntactical.com/shop/sfre-training-plan/

QUESTION

Hey coach, I’m a subscriber trying to decide on a program. I’m 40 years old, firefighter, I’ve done your goruck selection program before and loved it, have some back issues, love step ups and short but brisk rucks, and do enjoy push ups, pull ups, sit ups do to limited equipment. Dr said stay away from swing, box jumps, and plyo work.

In 9 weeks I’m heading to Indy to take a very physical 3 days firefighter training course and wondering which program might recommend?

Load carriage all day, crawling, some dragging, lots of forcing or breaching doors. It’s not a smoke diver. I have done those. It will have a feel similar to it from.an amount of work I’m hot environments standpoint but less time hacks and no go/no go evolutions. It’s taught by a lot of fdny guys.

ANSWER

Copy, from a fitness perspective it sounds like it will be a similar course. I’d recommend the Smoke Diver Training Plan in order to prep.

QUESTION

I’ve been using your plans successfully for going on five years now, and I had a question about what you would suggest in my situation.

I’ve been running ultras for about 3 years now between 50 and 100k with anywhere up to 12,000 feet of elevation. Usually when I’m ultra training, I mix in swimming, calisthenics, and chassis integrity stuff to maintain base fitness for SWAT but focus on the mileage.

This spring I did Valor and the HRT prep successfully before I got back into more ultra focused stuff and I’m between 30 and 65 miles per week right now depending on if I’m unloading or not. I plan on keeping this up until mid-October when I was going to start Fortitude, Valor, SFOD-D build, and the HRT prep again finishing up in mid-April. I am planning on hitting a 50 mile ultra in May and a 100 miler in May, so I’d like to maintain as much aerobic base as possible.

My question is how would you recommend supplementing Fortitude and Valor to maintain my base over that ~3-month period?

My initial thought was just to supplement with longer zone 2 runs on Saturdays through Fortitude and Valor, then unloaded running after the shorter rucks at the beginning of SFOD-D build, but I wanted to check with the experts. The HRT prep had plenty of volume for me last go around, and running it right before selection I think it’s good to go without supplementation

ANSWER

I think that’s a good plan with your running experience and if you’re set on maintaining a very high running aerobic capacity. Just watch your overall volume and potential overtraining. Rucking is obviously high impact and is featured heavily in SFOD-D Build and the HRT selection. Take care of those joints!

QUESTION

First – really love MTI’s programming and am back for more.

Next – just turned 50 (how did I get this old!?!?). I’m in very good shape for my age and, based on my work, usually focus on operator fitness. However, I’m in an office job for a bit and want to use Sep/Oct/Nov for a “vanity” cycle to put size on for a beach vacation in December (lame I know…but I’m a hardgainer and want to try size-building).

Is the Ultimate Meathead Cycle appropriate for a 50-year old? Anything better?

Thank you for your time.

ANSWER

Definitely appropriate for a fit 50-year-old! Get after it.

QUESTION

I have been getting back into running but prefer training and running on trails. I am interested in competing in a trail half marathon in April 2024. That would solve a bucket list of completing a half marathon. What programs would be a good buildup to the event and should I follow the regular running improvement plans? Thank you

ANSWER

You’re preaching to the choir on trail running versus road. Are you looking for running-only training, or want to balance your strength and work capacity until you start to prep for the event next year? I’d recommend balancing it over the next 6 months, but I’m not sure of your equipment access and desire to train gym-based strength/workcap in addition to running endurance.

Follow Up QUESTION
Thank you for getting back to me! I need something to train for and i am looking to balance things out. I have 25 # dumbbells, sandbags, pullup bar, a heavy bag and a 20# and 35# KB. Should I do Humility into Great Plains packet or is there a better option? As for running, I am slowly going to increase my mileage. I still play soccer at 54 years old so I have a good endurance base, although my knees are always sore. Keep grinding though. Thank you for your time

Follow Up ANWSER
Humility + Great Plans would be a great selection based on your fitness goals and on-hand equipment! Once you’re 7 weeks out from the race next year, drop into our Half Marathon Training Plan.

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