Q&A 11.25.21

QUESTION

I wanted to drop a line and say how much I am loving the programming and the amazing performance gains I am achieving. I am a civilian construction business owner and father of three and am really just training to be great at my career, highly capable, and overall fit for my life and family.
I am over halfway through humility and it was crazy to see my improvements in all areas through the halfway point. I train out of my garage and would love to stay with the same needed equipment. Was seeking advice on where to go after humility. Should I do another round of humility or go right in to the tribes packet in order? Something else? Thank you much for the great programming and advice. I am as fit and ready as I have ever been.

ANSWER

Awesome on you with your construction work, getting in to train also!

I’d advise not to repeat Humility … yes on moving to the Tribes packet starting with Apache.
– Rob

QUESTION

I’m currently a student at The Basic School and I am having trouble deciding on a fitness routine. I did the MTI TBS plan leading up to the start of TBS and I have the IOC plan slated for the last month, regardless of me going infantry or not. I am indecisive because the schedule here is always fluctuating and the gym capacity is a gamble. If you have a plan that helps with muscular endurance or just being an overall athlete and is flexible, I am all for any suggestions. Thanks!

ANSWER

Just do the sessions in order, as you get time.
– Rob

QUESTION

First, thanks for the phenomenal work that y’all do with all of your programs.  I’ve been using them for some time, and they have never failed me.
Quick background (if it matters).  I am a 49-year-old retired Army Special Forces guy now in rural law enforcement.  I am relatively injury-free, though I could stand to lose a few pounds.  I used your SWAT Selection plan a few years ago to make my local SWAT team.  I have since changed agencies and have SWAT try-outs (again) in February.
Due to laziness and a few obstacles I got away from training for about 6 months and have been clawing my way back.  I am just finishing up the LE OnRamp Plan this week.  My plan going forward is to start “Whiskey” next week, then to go right back into the “SWAT Selection V2” plan starting in January to get ready for try-outs in mid-February.
Does this progression make sense?  Do you have any other suggestions?  My biggest weakness right now is running (VO2) endurance.  I am using a C2 rowing machine to supplement workouts to try to address that issue.

ANSWER

Your plan is solid. Good luck at selection!
– Rob

QUESTION

I am a new backpacker(age 62) and recently did a 4 mile each way hike with pack at 9500 ft elevation with 1000 ft elevation gain (first backpacking trip)  and was wiped out. Am trying to figure out what do to prepare for hiking uphill with 40 lb pack and not be dying.

ANSWER

– Rob

QUESTION

I am a cadet at west point, and I am training to cross commission into the Air Force as a STO. I am well into Pirate Training Pack 2, but being at an academy, there are some diet and time constraints that are tough to get around. Are there any diet tips you all have for trying to get enough calories to keep up with training? Also, because of my limited time, sometimes I’ll have to cut a workout short (skip things like the TAC SEPA Pro Agility Drill) to make a hit time. Is there a way that I can make up for this when I have more time later that day?

ANSWER

Diet – just do your best. You don’t have much choice – just when possible, start all meals with protein.
Breaking up sessions? You can do this if needed. If you ever need to shorten sessions for time, cut the number of rounds.
– Rob

QUESTION

I am a 43 year old LEO that needs to get back in shape.
I have been working out but not following any particular plan, therefore getting nowhere.
I have limited to no experience with Olympic lifts.
I have access to a decent garage style gym with a rower, assault bike, dumbbells, plates, pull-up bars, slam balls, etc.
Is there a program you recommend to provide a solid foundation so I can continue with other programs?

ANSWER

– Rob

QUESTION

I have recently started on your MARSOC prep guide. I read on your website that if there are any questions about the length of training not perfectly lining up with A&S to reach out. I chose to start the program early, to ensure I’d be prepared for game time. I will hopefully be attending in April and will be starting the program tomorrow, so nearly November. So I have give or take 5 months to train with a program that is just shy of 3 months, how do you recommend I go forward with training after an early completion? Thank you for your time and help.

ANSWER

Complete with the MARSOC Selection Training Training Plan, then take a full week of rest, and drop into the plans/order in the Pirate Packet – which is designed as day to day programming for SOF with water-based mission sets.
The, re-complete the MARSOC Selection Training Plan the 8 weeks directly before selection.
– Rob

QUESTION

If I’ve completed the military on ramp/humility programs and have 15 weeks until the SFRE, which plans would be most effective with that amount of time to train? I was thinking the 7 week sfre plan and the 8 week ruck selection plan. I wasn’t sure if this would be too much on my body and if there might be a better strategy. Any suggestions would be appreciated! Thank you!

ANSWER

Weeks.    Plan
1-7          Valor
8             Total Rest
9-15        SFRE Training Plan.
Good luck!
– Rob

QUESTION

had such a great start to the year and lost a lot of weight and felt stronger. I made huge strides with my fitness and diet. I did about 5 different MTI plans.

I came back full time with EMS in July and now I am in paramedic school. I went from working out hard 5 days a week and following the nutritional guidelines to maybe 3 times a week “trying to eat clean.”

I was wondering if you had a plan to help get back into things. Looking to lose fat and gain lean muscle mass.

Here is where I am strength wise right now:

1 RM Deadlift 275
1 RM Back Squat 275
1 RM Bench Press 185
Pull Ups (1 Max Effort Set) 1
Sit Ups in 2 minutes 59
3 Mile Run 0:24:59

I really can’t spend more than an hour in the gym at a time. Just with crazy hours.

What would you recommend?

ANSWER

I’d recommend starting back with Jedediah Smith from our Wilderness Professional packet.
Assessment-based bodyweight strength and endurance. Solid-all around programming.
– Rob

QUESTION

My brother is an MTI subscriber/member and highly recommends you. I’ve signed up to climb Ama Dablam in November 2022. It’s my first 6,000 meter peak and I want to put together a training plan for the next 12 months. I’m ready to get an MTI subscription but want some advice on plan progression so I can prepare for intermediated climbing/training goals next summer but don’t burn out before the big expedition in November.  Do you offer personalized support to cover these types of questions. Also, My son Jack will be doing the expedition with me so he’ll be getting a plan as well. He’s a fireman in Bozeman, Mt.

ANSWER

Here’s what I’d recommend:
Weeks.       Plan
1-4             Mountaineering/Hiking Prep
5-11           Mountain Base Helen
17-23       Mountain Base Artimes
24-29        Alpine Rock Pre-Season Training Plan – This should take you to June 1 – directly before your summer season
30-36     Mountain Base Danae ….. Not sure how much you’ll be climbing during the summer season … This will help you maintain between mountain missions
37-43      Mountain Base Atalanta – Again – use for maintenance
44-53       Big Mountain Climbing Training Plan – 10 weeks directly before your trip
– Rob

QUESTION

I’ve subscribed to MT for about 5 months to help prepare for a hunt in WY.  Felt fit going into the hunt so thank you for the plan(s)!

Now that I’m done with backcountry hunting for 2021, I want to focus on maintaining and improvement.  Looking for a few suggestions.
I’m fairly solid on the endurance stuff (ran cross country in college-albeit that was 20 years ago).
However, I’ve never been really good at strength stuff.
I don’t have anything that I’m specifically training for over the next few months so I wanted to get some advice on plans that would be good for strength (i.e., upper body, core, back).  I can mix in the endurance stuff as well.
Thanks for any thoughts or suggestions!

ANSWER

I’d recommend the plans/order in the Wilderness Professional Training Packet – which are multi-modal training (strength, work cap, chassis integrity, mountain endurance) – and will build all-around mountain fitness and mountain endurance.
– Rob

QUESTION

I recently completed the USAF PFT – V2 for my PT Test (Active Duty Air Force).

The plan worked great, I passed my test and now I am looking to advance past what I have achieved, but I am having trouble finding the right plan.
Goal of mine are:
Longer Lung endurance
Stronger arms, legs and core
Faster run time (increase in mileage)
Overall better hiking/climbing endurance
The reason I am having trouble choosing a plan is my sciatic nerve is pinched due to an anterior pelvic tilt. This causes pain behind my hip and down my leg with movements like dead lifts, heavy ruck (30# and over, longer than 2mi), etc. But I dont want to be limited due to this.
I love the outline for the GoRuck Plan but I wonder if I should do a hip rehabilitation Plan prior? What are your thoughts?
Thank you for your time. I look forward to hearing from you.

ANSWER

You’re asking me a medical question (sciatic nerve) and I can’t answer. I’m not a doctor.
I have no idea if the Hip Replacement Training Plan will help with your condition. It does include a lot of hinge/dead lifts.
I’m sorry – I wish I could offer more.
– Rob

 

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