Have a question for MTI Founder Rob Shaul? Email him directly, rob@mtntactical.com
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Post-Surgery Running Comeback and Weight Cut Strategy
ATHLETE:
Good evening,
I found your running calculator and need some advice. My current 1.5 mile time is 14:58 and today was my first run post- foot surgery. So not too bad, but not where I need to be. I need to get it down to anywhere between 12:30-11:30.
How realistic is this in a two month time frame? Can you give me some advice for how to tailor the program from the website to make this time?
https://mtntactical.com/exercises/running-calculator/
ROB:
We already have a 1.5-Mile Run Improvement Training Plan – and is what I’d recommend if you’re focused solely on the 1.5 mile.
However, is this run part of a larger assessment? If so – what is the assessment? We may have a plan for the full assessment which will include training for the 1.5 mile run.
Also – what is your age/weight/height?
ATHLETE:
Thanks for sending that over. I will check it out.
It is part of a larger assessment.
Push ups
300m sprint
Pull ups
1.5 mile run
I’m working on push ups and pull ups now, as well. I’m decent with push ups, but can’t get one pull up yet.
I have a lot of muscle mass on me, but trying to cut ~20 lbs right now. Been training pretty consistently since 2019, but been slowly working back into things since surgery slowed me down this year. With that in mind, I’m 27F, 5’6” and 164 lbs. I’m usually around 135-145.
ROB:
Complete the FBI SA PFT Training Plan – this includes all the events including the run.
Nutrition – at 5’6″, my ideal bodyweight for you is 145#. Dropping 20 pounds will help everything. Here are our diet recommendations. Know that you can’t outwork a shitty diet. Cut sugar and bad carbs and you’ll cut fat.
Questions?
ATHLETE:
Thank you, Rob.
I will check out all of your resources. Sugar has already been cut. Have switched over to complex carbs over simple carbs. Following high protein. Eating around 1500-1700 calories a day. Been doing 10-15k steps a day on top of training, as well. Hoping to make some strides quickly.
Thank you for all of your help.
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Building a High School Cadet Fitness Program with Limited Equipment
ATHLETE:
Good morning! My name is ––––, and I am a retired U.S. Army veteran. I have been a long-time supporter of the programs you offer for the military and have followed your work since my active-duty days. Currently, I serve as a JROTC instructor at Sharyland High School in Mission, Texas.
I would like to request your assistance in recommending a workout program from your website that I can use to train our cadets. Our cadets are high school students, and while many of them are not experienced athletes, they are eager to learn about exercise and maintaining a healthy lifestyle.
In terms of equipment, we have a pull-up bar, a bench press/squat rack station, and about six machines focused mainly on chest and shoulders, along with a few for leg curls and back exercises. Our selection of dumbbells and kettlebells is limited, but I do have a total of 435 pounds available for use with barbells. Additionally, we have access to a track, two soccer fields, large tires, and battle ropes.
Any advice or program recommendations you could provide would be greatly appreciated, especially considering that our largest class consists of 35 cadets.
Thank you for your time, and I look forward to your response!
ROB:
I’m so sorry for the delay, –––.
You’re email got lost in my inbox and I just noticed this this morning.
Training?
To start, I’d recommend the Bodyweight Foundation Training Plan. This way you don’t need to worry about equipment, and the programming is assessment-based – so it will automatically scale to the incoming fitness of each athlete and continue to push them as their fitness improves. Start it now and you should have it mostly done by Christmas.
Post Christmas the plans/order in our Great Plains series for limited equipment to start them training with weight.
I’m not there and can’t design specifically to your equipment, but the Great Plains series is designed to be used for dumbbells and sandbags, and you can use your dumbbells, and if resourceful, build some 40 pound and 60 pound sandbags. Equipment-wise, your big limitation will be pull up space. I’m not sure how many pull up bars you have or what you can manufacturer, but you’re going to need 5+ pull up stations.
In terms of running sessions, It’s okay to split the kids in 2 (If you have help) and run one section of the training session with the A group, the other section with the B Group, and then, mid-session, swap. This will help you stretch your equipment.
Long term, think 3 kids per rack to really do strength training. So – at 35 Kids, with a split session (half of them on the racks), you’re looking at 6x Racks each with a barbell and plates. You’ll need pull up bars separate – don’t use the pull up bars on the racks as these will be busy. You’ll want moveable racks (not stations), so you can push them to the side of the space — this is best and cheapest. If you get to that point, I can help with specific equipment recommendations. Even $200 racks from amazon.com work fine.
Training Time — after Bodyweight foundation, if you only have 45 min or so to train, instead of the Great Plains series, do the Busy Dad Limited Equipment plans. These are 45-min sessions.
Questions?
Happy to hop on a call if needed.
Again, my apologies for the late reply.
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Shoulder Restriction? Substitution for “The Exercise” in Resilience Plan
ATHLETE:
Good evening,
I am a long time subscriber and had a question about substituting an exercise. I am currently in week 1 of the Resilience program. I have a range of motion restriction in my left shoulder and do not do overhead squats. Could you please recommend an exercise substitution for “The Exercise”? I see the program is basically alternating through The Exercise, Thruster, Curtis P, and Craig special. The rest of those movements are fine for me. I just have issues with my shoulder ROM squatting OH.
ROB:
Hi ––– –
Do Craig Specials instead.
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Adjusting a 26-Week SFAS Prep Model After Injury and Lost Time
ATHLETE:
Good morning,
I emailed you a few months ago about an SFAS prep plan. I had 26 weeks until selection and you had given me this model
Weeks Plan
1-4 Humility (1st 4 weeks)
5-11 Valor
12-18 Foritude
19-26 Ruck-Based Selection Training Plan (SFAS) – you’ll want to complete this plan the 8 weeks directly before selection. Week 8 in the plan is an unload/taper week.
I unfortunately had a knee injury and am just starting “Humility” right now I’m on week 1 Day 2
I only have about 15 weeks left to prep as I am going through the March selection class. What should the next steps be after “Humility” now that I only have about 15 weeks left.
ROB:
Do Humility – full 7 weeks, then complete the Ruck-Based Selection Training Plan the 8 weeks directly before selection.
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Barbell Complex Max Load – How Long to Rest Between Rounds?
ATHLETE:
Hello quick question! if you have the time. For the barbell complex section, do you rest as needed between rounds when you’re finding your barbell complex max load? What are your recommendations? Thank you for your time.
ROB:
Yes. Rest 1-2 minutes or until you’re ready to hit it.
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Firefighter Training Gaps, Grip Strength, and Balancing Big Cat Programming
ATHLETE:
Hi Coach Rob and/or the MTI Coach staff,
I’m a career fireman with Puget Sound Fire in WA and Air Force Reservist (desk jockey), USAFA ‘09. My USAFA SOF classmates loved your programming back in their deployment days circa 2009-2016 and I remember getting roped into their training and doing barbell complexes in 2010.
I have a few training and programming questions, but first I’ll give you a quick and dirty snapshot of where I am at. I took these assessments on 10/21 and 10/22:
-40 years old / 5’ 6” / 156 lbs. At 19% body fat, I have a little fat I could lose and a little muscle I could gain. I don’t think my 155 lbs is as efficient as it could be.
-Relative strength assessment score: 5.89: pullups 17 / hinge 255 / front squat 205 / bench 195
-Work capacity assessment: 40 (13, 14, 13)
-Urban Fire Fitness Assessment score: 71. (Sb burpee 12 / 17 pullups / Sb step over 36 / 1.5 mile run 11:11)
-VO2Max: 63.3 (estimated from stress test taken at work yesterday).
-In the summers I trail run a lot of vertical in the Cascade Mountains. Maybe not directly applicable to fire, but it is huge for my mental health. In the winters I ski a lot of resort with my wife and kids.
-Holes in my fitness: a) work capacity under load b) shoulder strength and endurance (especially pulling ceiling during overhaul) c) grip strength. I sense that the best thing to address my gaps is to do a ton of power clean & presses coupled with farmers carries in a grind or work capacity fashion, but I don’t know how that would fit with the Big Cat training I am eyeing.
-Relative strength is good, but my work capacity tanks as soon as I put on my 70 lb gear, which is 45% of my bodyweight.
-I plan on going through all Big Cat training programs in your recommended sequence, starting with Jaguar. I’ll add some of your Ski training program pre/during ski season, but only as able, as my skiing is purely recreational, but we do take it pretty seriously and my kids are finally starting to join me in some technical terrain.
-I really would love to tackle your Greek Hero series, but the fire-specific and 4-day/week Big Cat programs seem to be what I need.
Questions:
1. Will each of the Big Cat programs adequately address my shoulders and grip strength, or should I make a concerted effort to train these additionally, since I have identified they need more work? Or maybe some of the programs address them adequately and others I would need to supplement?
2a. To address my need to develop my work capacity under load, should I put on a weight vest to simulate job gear (box jumps, shuttle runs, etc), or should I only wear a weight vest when prescribed and trust the programming? I appreciate your podcast concerns on knees by training under load over time, and maybe your sandbag work capacity programming is the answer here, not requiring a weight vest in order to save my knees?
2b. To address work capacity, and train for something specifically applicable, can/should I incorporate sled drags? I have a sled at both my station gym and at home. If so, where would I put these? They seem to fit both work capacity and tactical agility.
3. Looking ahead, if I was to take a 12 week break in the Spring/Summer to do your 50k Ultra training plan, how much strength and work capacity can I expect to lose in my assessments, and when complete, should I pick back up where I left off with Big Cat or start over with the on-ramp or Jaguar? How long should I expect to get back to the same level of strength and work capacity from where I left off?
Thanks for all your work. I’ve enjoyed listening to your podcasts and reading your articles and Q&A.
ROB:
Thanks for the note and the background. Answers:
1) These sessions have a grip strength component and like all MTI base fitness programming, it’s designed to address 90% of the grip strength demands you’ll face fighting an actual fire. However, you can always supplement. Easiest is dead hangs from a pull up bar for time. Wear a pack with 25# in it and do 5 Rounds: Max Effort Dead Hang, 1 minute rest.
2a) Up to you. You already have high relative strength so just be smart. I’m 57, did a lot of loaded work, including a lot of running down mountains, garbage reps, etc. and I have constant knee pain now. I look like an 80 year old when I have to get up off the ground. I’m pretty sure the cartilage in both knees is gone. I started feeling my knees at 44 and for a few years it would go away as I warmed up. No more … and the pain is so bad no I can’t even unloaded walking lunges. It could be shitty genetics … could be being stupid when I was your age.
2b) Sled drags are work capacity. You can substitute them in for any work capacity exercise or event. I like pushes over drags because the transition is faster – but it’s up to you.
3) Don’t Know and Don’t Know. I can’t give you numbers – as everyone is different. I will say your strength will come back fast – a cycle or 2. A good place to start back would be Leopard. Overall, don’t worry about it too much and enjoy the journey of training for and completing the ultra. I’m jealous! (knees would never allow it)
Questions?
Happy to hop on a call if needed.
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Improving Work Capacity and Sandbag Get-Up Benchmarks
ATHLETE:
Hi Rob,
I can’t thank you enough for your response and answers.
I have a few follow up questions, and I’m happy to jump on a call as well–my questions and cell phone are below. I will default to your preference of correspondence.
1. Yesterday, on Jaguar day 2, I performed 35 reps of 60# sandbag getups in 10 minutes. Besides having an inkling that 35 reps is piss-poor, I can’t find a chart that indicates standards for what is a decent number for a fireman or for my bodyweight. Can you give me a framework for that?
2. My work capacity clearly sucks. Can you help me pinpoint the problem? My relative strength is decent, my VO2max is great. Maybe I don’t know enough about what drives work capacity, but I would have thought it is strength applied in a high-heart rate environment, or strength plus VO2max. Or power application for an extended duration? I don’t know how to get better at it other than training hard, especially on work capacity programmed days.
3. Given the numbers I sent in my first email, is Jaguar where I need to be? I admittedly skipped the on-ramp because I was 2 weeks into your MTI Relative Strength program and I just couldn’t keep up with a 5-day/week program given some constraints of my job. I really want to keep pushing with Jaguar, but if my work capacity needs more work before I begin, I would entertain some other route that you recommend. Just a sanity check that I am in the right program given my numbers.
4. Not a question, and not that you care if I have fun with the programming or not, but I freaking loved doing the 20 minute grind in Jaguar day 2. All of it, but especially the sandbag toss and chase.
ROB:
1. For operator ugly, a score of 70+ using an 80# bag is good. You’ll get better … but not impressive. Sorry.
2. Keep training and be patient. There are no shortcuts. Also – part of it is mode-specificity. You’re mental fitness will improve on these efforts, and you’ll learn to push hard with more exposure to them.
3. See #2. Stick with it and trust the programming.
4. Great! I like grinds too!
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ATF PTT Prep When the Test Date Is Unknown
ATHLETE:
Hey Rob,
I’m sure you’ve answered this question and I tried to find it in your archives with no luck.
I’m waiting for a date to take the ATF PTT but I have no date right now and it could be in a couple weeks or months away. Do you recommend I work through the ATF PTT fitness plan now and if I still don’t have a date go back to the daily LE Program and start up the PTT plan once I get a solid date?
Appreciate it as always!
ROB:
Do it now, then go back to the Daily LE Stream.
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Post-Selection “Reset” Programming After Non-Selection
ATHLETE:
I emailed you a few months ago about selection prep. I wanted to let you know that while I don’t get selected for other reasons, physically I was able to crush the events. So thank you!
Right now I’m looking for a plan that will help me hit the reset button and just focus on continuing to build a base. What plans would you recommend?
God bless,
ROB:
Congrats on completing selection – and am sorry you didn’t get selected.
MTI’s base fitness for military athletes concurrently trains work capacity, strength, chassis integrity, endurance (run/ruck) and tactical agility.
Options:
1) Subscribe to the Daily Operator Sessions
2) Complete the Plans/Order in the Greek Hero Packet
3) Get access to everything with an Athlete’s Subscription
Questions?
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Fitting MTI’s Daily General Fitness into a 3–4 Day Schedule
ATHLETE:
Today I activated the daily general fitness program. I wanted a daily programming to follow for a long time in stead of always buying a new plan every 2 months.
I now see that november consists of 5 training days per week but honestly I can only train 3-4 days (full time job, 2 toddlers and I do indoor climbing once or twice per week).
My goal is general fitness for longevity and tackle what life throws at me.
How do I approach the daily programming in 3-4 workout days?
Do I just continue every workout as planned but do the 5 workouts in 1,5 week and thus complete november in mid december to then start december from session 1.
Or do I choose 3-4 workouts per week to finish by the end of each month?
And since I started mid november, do I start with session 1 for this month or do I start with session 11 in week 3?
Obviously tell me straight if this is not the right daily programming for me…
ROB:
– Start with the first session in order.
– Follow the sessions in order … don’t chose or pick which ones you do each week. The programming is progressive – i.e. it builds upon itself, so don’t skip sessions or skip around.
– You can do 3-4 sessions/week, you’ll just be pushing the calendar to the right … so it might take you 6 weeks to complete 4 weeks of programming.
Questions?
Happy to hop on a call if needed.
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Bataan Death March Plan Updates – Ruck Mileage and Programming Evolution
ATHLETE:
I recently purchased Bataan death march training plan and noted that longest ruck is only 14 miles vs 18 miles in earlier plans. Why did you change the length of the long ruck?
ROB:
Actually increased the overall long ruck by doing 5 miles on Saturday and 14 on Sunday for 19x total.
ATHLETE:
Thanks Rob,
It seems like version three has less total mileage per week than the prior plan. What was your reasoning for decreasing overall ruck mileage? Quality over quantity?
ROB:
Yes – constant improvement. In updating the plan I felt it had too much volume based on what we’ve learned in the years programming for ultra runs since I first designed the bataan plan.
ATHLETE:
Thanks Rob. I will let you know how it goes. I am also 57 like you. I am going to purchase your Mt Ranier training plan as I will attempt to hike it next July.
ROB:
Copy Chris – email any questions and good luck on the march/climb!
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Training for Mount Rainier from Flat Ground and Using Altitude Tools
ATHLETE:
I am planning on purchasing your Mount Ranier training plan for a planned climb in July. I had a few questions I wanted your input on:
I live in Houston Texas area so not a lot of hills for hilly terrain. What I do have is a treadmill with ability for high elevation (up to 40% grade). In addition I have a Hypoxico altitude system which I do sleep training. I was thinking on my shorter ruck hike to do it on treadmill with elevation and I could also incorporate Hypoxico machine to simulate lower oxygen levels. I could continue to do long Ruck march outside using whatever hills we have. Thoughts?
My pack weight per my guide will be upwards of 50lbs. Should I increase my stepup weight (35#?) and ruck weight (50#?)
ROB:
No on the step up weight – stick with 35# and 16-18″ box, but yes on the ruck weight – increase to 50#.
Okay on the shorter rucks on the treadmill – it’s just drudgery is all … I can’t speak to the Hypoxico or it’s effectiveness. Can’t hurt.
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Returning Fire/EMS Professional Rebuilding Fitness at 57
ATHLETE:
My name is –––––––. Doubt Rob would remember me, but I’ve followed his work for almost 15 years. I attended the RKC training he attended years ago and used to occasionally correspond via email. Also former Coast Guard.
A few years ago I made a huge career shift from coach/gym owner to EMS. I’ll soon be starting a new job as a medic at a fire-based service. The past 2 years my focus on fitness has suffered while shifting careers and attending medical school the past year.
One of my co-workers, on the fire side, follows the Fire/Rescue program and is getting solid results.
I’m 57 now, looking to get back up to speed and be mission ready. While I could create my own program, I’ve always thought highly of Rob’s programs and decided it made more sense to keep my focus on my job and trust a pro to do the coaching for this chapter of my life.
I just purchased the Fire/Rescue subscription. However, I’m now wondering if another program might be a smarter approach to build a more solid base before jumping into this program. Or, would modifying the F/R program make more sense.
Sorry for being so long winded
Appreciate your time and any input you can offer.
ROB:
Sure I remember you and thanks for reaching out.
Training? Stick with the Fire/Rescue stream. It might suck for a few weeks as you get back up to speed, but what dictates MTI programming choice is the job, not the athlete … and if you’re and EMS at a busy Fire Service, this is the appropriate programming – even at 57. To start, you may want to do a 2:1 schedule – 2 days on, 1 day off .. for more recovery. Be smart about loading and drop load if needed as your strength increases … you’ll work your way back up.
Don’t skip sessions … if you go 2:1 or need an extra day off for recovery, don’t skip the session, but push the calendar to the right and complete the sessions in order.
Bodyweight? – Here are our ideal bodyweights – this is esp. important for older guys. Not sure where you’re at, but cleaning up your diet and cutting fat will help everything. Here are our nutritional guidelines.
Testosterone? Not sure if you’re getting TRT now, but if not I’d recommend asking your doctor for a blood draw and a look at your tesosterone levels. If you’re low, TRT will make a huge difference in performance and recovery.
Questions?
Happy to hop on a call if needed.
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Programming for Rucking, Back Pain, and Future Ranger Prep
ATHLETE:
I am active duty in the US Army and want to prepare for upcoming training and schools. I am currently subscribed to the Athlete Subscription but I am struggling to decide which programs to run now and later.
Im used to bodybuilding style training and would like to build muscle and strength but my biggest weakness right now is back pain, and my rucking performance.
I have a Spur ride upcoming in December that I have been rucking weekly in preparation for but I would like a more structured plan.
I will be in the field for 45 days in January-February and was wondering if there was a plan I could use in the woods (I can still do pullups on my tank). For contest I will be doing ESB immediately after the field.
The ultimate goal is Ranger School, my commander is planning to send me around September-November of 2026.
Please let me know your recommendations for programs I should run and what order. Thank you!
ROB:
Spur ride? – not familiar with that one. What is the event and how long is the ruck and the load?
Can you take a sandbag to the field with you in January?
ATHLETE:
The Spur Ride is an Army Cavalry tradition that consists of roughly 40 miles of rucking with frequent smoke sessions over the course of 2.5 days. For the field I can bring a ruck and have other heavy objects I can lift like 50. Cal barrels, water jugs and ammo cans.
ROB:
Training:
Start with Fortitude. Multi-modal plan with a slight endurance emphasis. You’ll concurrently train strength, work capacity, chassis integrity and endurance (run/ruck). This should prepare you for the Spur.
Following Fortitude and into January – Expert Soldier Badge Training Plan. This is a limited equipment training plan which will train you up for the ESB.
Please email back after your field time. Hopefully you’ll have a better idea of your Ranger School date and I can recommend programming to guide you in.
Questions?
Happy to hop on a call if needed.
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Improving Rucking Speed and Endurance for 24-Hour and Bataan Events
ATHLETE:
I need some help with picking a training plan. I’m wanting to improve my rucking. I’m not very fast and need some work. Just did 13 mile ruck in 3.5 hrs. Looking to do a 24 hour ruck in Feb and Bataan in March. Did a 24 ruck last month.
ROB:
I’d recommend doing and assessment and threshold intervals. Options from MTI programming:
1) Rucking Improvement Training Plan – Start at week 6 with the 6-mile ruck assessment. This plan includes 2 days of bodyweight and sandbag strength training, and 4-days of rucking, including threshold, 2-mile intervals.
2) Max Effort Strength + 6-Mile Ruck Improvement Training Plan – similar rucking to the above plan, but the strength is a notch up with barbells and free-weight.
Questions?
Happy to hop on a call if needed.
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Poor Relative Strength—Start with Military On-Ramp or Strength First?
ATHLETE:
I’m an infantryman in the Army and I’ve been researching your programming. I’m trying to decide between a couple plans of yours. I was reading an article about the Relative Strength assessment and realized my score would be in the poor range. I’m trying to decide if I should do the relative strength training plan first and then the military on-ramp plan or just do the military on-ramp plan. My goal is to get into shape to do your hero series or virtue series plans.
For context I’m 5’10” 185lbs 33yo. My barbell lifts havent been great for a long time (max bench and front squat are around 185lbs) and I’ve been primarily doing kettlebell work since it helps me move a little better. Any advice would be appreciated. Thanks!
ROB:
What exactly are you doing for training? How much per week? Any work capacity or endurance?
ATHLETE:
I’m currently doing zone 2 runs twice per week, sprints once per week, snatches/swings and get ups twice per week, and Tactical Barbells fighter template twice per week with bench, trap bar deadlift, and pull ups.
I try to keep it balanced because I’m in charge of squad PT but I’ll have about 6 weeks starting in December to do whatever I need individually.
If you need more info let me know!
ROB:
You can star tthe Virtue Series with Humility.
Questions?
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