Q&A 11.27.20

QUESTION

I am starting week 7 of the ACFT limited equipment program. The only deviation I did was take a full ACFT.

An immediate benefit of your program, besides focused improvement, is reducing test anxiety. I found myself mentally prepared to execute all components of the test.

First background:

42 years old
US Army Infantryman
CSM
74 inches
238 lbs
17% BF (Ref: AR 600-9)

Deadlift: 340 lbs
Power Throw: 12.2 m
HRP: 55
SDC: 1:32
Leg Tuck: 10
Run: 14:27

At the conclusion of this week, what is a good subsequent program?

My weakest event is by far the run and leg tuck.

I have available a full beaverfit gym, all components of the ACFT, and I am assigned to Hawai’i and 1.5 miles from the ocean.

Thanks again for a great program and enabling me to set the right example.

ANSWER

Thanks for the feedback and glad the program worked for you!
Next? Plans/order in the Greek Hero Series starting with Hector. These are designed as day-to-day programming for full-time SOF/Infantry and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (functional core), and tactical agility.
– Rob

QUESTION

I was looking through the MTI training programs earlier today and think I want to give it a try, but had a few questions first.
I’d like to get back into trail running, which I was doing a lot of about 2-3 years ago and had a blast doing. Unfortunately, I’ve spent most of my time in the gym since then, and while I’m relatively strong I’ve lost my aerobic endurance, and with the help of some really bad dietary choices have gained about 30 pounds of bad weight. I’m not trying to run an ultra in 6 weeks or anything, I realize this is going to be a long process. I guess my question is – how would you approach and select the training plans to get back into running and lose some weight, with the end goal of running a 50 miler one year from now?
I really appreciate any feedback you can give. Thanks!

ANSWER

Start by completing the full Running Improvement Training Plan. This plan is progressive both in terms of distance and strength training and will build back your running fitness.
Depending on your timeline, follow it up with the Ultra Pre-season Training Plan, the complete the 8-Week 50-Mile Ultra Training Plan the 8 weeks before your race.
Next – fix your diet. Here are our nutritional guidelines.
– Rob

QUESTION

Plan to jump on the 50-mile plan in late November — 8 weeks prior to my event.
Which means, I have about 7 weeks between now and then.  How should I fill that space?  This event in January is just for fun to complete it — I’ll be spending the rest of winter alpine / backcountry skiing.

ANSWER

The first 7 weeks of the Ultra Pre-Season Training Plan.
– Rob

QUESTION

I think this is the third or fourth time I’ve come back to your training programs. I’m a 36/M, a former military officer turned corporate operations manager, with three young sons and busy life.
I have been training for 20+ years, and don’t have specific goals other than being hard to kill. I started playing rec league hockey last year (never played hockey prior) and I was doing 3-4 Spartan races a year prior to Covid. Oh, I’ve recently restarted BJJ with my family (I trained for about 3 years prior to having kids).
Should I just stick with Operator Sessions? Or do you recommend something else?

ANSWER

If you’re close to your Hockey Season, I’d recommend the Dryland Ski Training Plan – our hockey players train alongside our skiers and this programming’s focus on leg strength and leg lactate tolerance transfers well to Hockey.
I think you’ll enjoy the focus and intensity of this sport-specific programming.
– Rob

QUESTION

Just bought the subscription and I’m excited to start training, but I need a little direction on where to start.
I’m a 23 male, 6’1, somewhere between 200-210 lbs., not entirely sure. I’m not obese but over 20% body fat. I’m in the Army and can do fine with the ACFT but I want improvements.  I would consider myself a novice at exercise and lifting weights. I’ve been to the gym but was never a “gym rat” or consistent with it. Basic was pretty easy and didn’t really teach me much, same with the PT I do now.
I don’t have a particular event or selection course coming up but I have desires in the future; for now my focus is hypertrophy, losing body fat, and increasing my running speed.  I had looked at another plan that focused on a hybrid plan like that, but I chose MTI instead for the wide range of workouts and selection specific plans.
I have access to a full gym, a 45 lb. ruck, pull up bars, and an 80 lb. sandbag.
Initial subscription email told me to reach out with training questions.  Would appreciate any insights and help.  Thanks you for your time

ANSWER


QUESTION

I’m on the last two weeks of Operator Hector right now. This programming is awesome. I improved my ruck pace by a minute so far.
What would be the next program to use? I still need a heavy ruck focus for the competition I’m training for in January.
Thank you!

ANSWER

– Rob

QUESTION

I recently purchased the Marine PFT training program and had a couple of questions.  First, on Mondays and Wednesdays I have PT with my platoon in the mornings.  Should I still follow the program days or move things around?  Secondly, the PFT now has Planks instead of Crunches.  Should I adjust my crunches percentage to the time I got on the PFT?  Please let me know what you recommend.

ANSWER

Do two-a-days on Monday/Wed – do your unit PT in the AM, and the prescribed training session in the PM.
As I understand it, you can do either a plank or crunch, correct? Crunches haven’t been replaced – a plank option has been added. To train the plan I’d recommend 3 rounds of a max effort plank time, with 60 seconds rest between.
– Rob

QUESTION

I hope all is well.  Two questions;

  1. Is there a good substitute for EOs?  I must not be doing them correctly, but every time I try them, I end up causing some back pain.
  2. Are there any benchmarks that you recommend before embarking on Humility?  For example, a certain score on the Tactical Athlete assessment, number of pull-ups, etc.?  I don’t want to bite off more than I can chew (too early).

ANSWER

2) Humility is a gut check program … it’s intense. Best way to know if you’re fit for it is to do the first week of programming and see if you survive. If so … keep grinding!
 – Rob

QUESTION

Quick question.  I’ve been browsing your programs.   Can’t seem to find what I am looking for. I am deployed to Iraq and have been doing 5//3/1 for last three months.  I feel like I ve plateau on this and my conditioning just fits in whenever.

We have limited time (50) mins to use the gym because of Covid.   I am looking for strength program but also conditioning.

ANSWER

Options:
(1) MTI Relative Strength Assessment Training Plan – focused, intense plan which trains strength 3 days/week, work capacity/core 1 day/week and endurance 1 day/week.
(2) Busy Operator I – Balanced Plan which trains multiple attributes concurrently, including strength (2 days/week).
– Rob

QUESTION

I have enjoyed the hypertrophy for skinny guys excercise program and completed 4 weeks of it. I am 43 years old and weigh 165 lbs and am 6’1 ft tall. I have been eating protein a few short minutes after each work out and cutting down on carbs.
My question is where to go next. I am trying to increase size of my upper body and continue to build muscle. Do you have a recommendation about next excercise program I should do?
Thank you so much for any feedback. I am really enjoying being a member of mountain tactical institute.

ANSWER

Ultimate Meathead Cycle – upper body mass, lower body strength, plus 2 days of short work cap and chassis integrity (core). I just updated the plan last week.
– Rob

QUESTION

I am an infantry Marine currently deployed right now. I am headed to Marsoc a&s August 2021. I bought the program for the Marsoc prep. I have access to a full gym, a hit box,and plenty of room to ruck and run. I do not have access to a pool where im currently located is the issue. Should I use a different program till I get back from deployment or blend together different programs? Looking for which MTN TACTICAL program is best for my current situation. Thank you

ANSWER

I’d recommend completing the MARSOC A&S Plan now – as prescribed, but obviously skipping the swimming. In its place on Tuesdays, complete a 5-8 mile easy-paced recovery run.
After completing this plan, if you’re back where you have pool access, work through the plans/order in the Pirate Series of plans beginning with Barbossa. These plans are designed as day to day programming for SOF with water-based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity, and tactical agility.
If you’re still deployed with no pool access after completing your first run through the MARSOC A&S plan and don’t have pool access, instead of the Pirate Series Plans, drop into the Greek Hero Series Plans, beginning with Hector. These are designed for SOF without water-based mission sets and don’t include swimming. Then, back stateside when you get a pool, switch to the Pirate Plans.
Finally, 9 weeks before selection, re-complete the full MARSOC A&S plan.
– Rob

QUESTION

I’m participating in the “Crossing” next June, 80 mile SUP race from Bahamas to Florida.  15-16 hours straight on the board.  I’m fine on the water based/on the board training but want to participate in a strength/core training program as well.  Also-  I’ve got permanent nerve damage from a ski accident 8 yrs ago in my left shoulder so lifts above parallel can be challenging.  Training my serratus and making sure it’s strong is a good way to compensate for weakness in my left deltoid.  Either way i usually need to modify some upper body training exercises.    Any recommendations on which MTI programs to choose?

ANSWER

You’ll need to make exercise subs for the lifts irritate your left shoulder. Likely horizontal press subs, for example, doing bench presses if you can’t do military presses.
– Rob

QUESTION

Until further notice I am not allowed to run.
This is to ask what your rules of thumb/ math for substitutions are instead of running for either rowing or the assault bike.

ANSWER

400m running = 500m rowing.
Assault Bike? Time conversion – so if the plan calls for a 3 mile run, assume a 9 min/mile and get on the bike for 27 minutes.
– Rob

QUESTION

Just got your subscription and had a question about your plans.

I finished my first year of hotshotting in September and wanted to know which plan I should use to prepare for next fire season. I know you have plans for hotshot/smoke jumpers but wanted to know if it’s too early to use that plan since they’re only 6-7 week programs and I begin next season in the middle of March, so do you recommend another plan prior into doing the specific plan for the job. Hope to hear back from you.

ANSWER

Too early.
Now I’d recommend you work through the plans/order in the Wilderness Packet, beginning with Jedediah Smith. These plans concurrently train strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity. Each plan is 7 weeks, 5 days/week, and are designed as day-to-day fitness programming for Mountain Professionals. Then, the 6 weeks before reporting for next fire season, drop out of the Wilderness plans and complete the Hotshot/Smokejumper Preseason Training Plan. 
– Rob

QUESTION

I’m eyeing the MTI Strength packet and have a follow some questions I couldn’t find direct answers to on the website.
I’m two weeks out of working through a cycle of your Big 24 plan again with some solid improvements. I would like to continue with a strength focus, and I feel like the strength packet is the way to go. My questions are as follows:
1. Since I will be coming out of Big24, should I just start at the top (TLU Strength) and work my way down as listed?
2. Do I plan for a one week reset in between plans as I progress through the different training plans?
3. Is there any training I should supplement in to not lose out in other areas (cardio/speed, mobility, etc.) since this is about a years worth of strength focused training? I’m still active duty Army and a jiujitsu athlete; although currently I’m working on staff (a desk job), and time on the mats has been non-existent since COVID kicked off in March (and for the foreseeable future due to Army restrictions).
As always thank you very much for your time, and everything you do.

ANSWER

1. Yes

2. Up to you, but I’d recommend it as it’s nice to unload and get away from the barbell for a spell.

3. You shouldn’t do these plans in order unless you want to focus just on strength. Yes … other fitness attributes, especially endurance, will erode. Rather, as a soldier, you should complete the plans/order in the Greek Hero Series, which concurrently train strength, work capacity, chassis integrity (core), endurance (run, ruck), and tactical agility. Start with Hector.
– Rob

 

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