Q&A 11.3.22

QUESTION

Appreciate your programming and the guidance you provide. I have 15 weeks to prep for a 1 day Grand Teton climb objective. What would you have me do? It is flat where I live and step ups can be a substitute. Thank you sir.

ANSWER

Here’s what I recommend:

Weeks    Plan
1-8          Helen – repeat week 6 to stretch this to 8 weeks.
If your fitness is suspect, start with the Mountaineering and Hiking Prep plan.
– Rob

QUESTION

I was just passed the marsoc selection course and currently scheduled to attend ITC next august. Do you have a recommendation for a yearly program to follow? I currently have the full athlete subscription. Thanks in advance.

ANSWER

Congrats on Selection!
Now? Plans/order in the Pirate Packet beginning with Barbossa. These plans are designed as “base” fitness for military and LE SOF with water-based mission sets.
8 weeks out from your first course, drop out of the Pirate Plans and complete the MARSOC ITC Training Plan.
However …. take a least 2 weeks of full rest before beginning Barbossa.
– Rob

QUESTION

I’ve recently started riding peloton more to let some running injuries heal up. I’m enjoying the power zone / ftp rides, and am looking for a complimentary strength program. Can you recommend something that might work well?  Typically ride 3-4 days a week.

ANSWER

– Rob

QUESTION

First off, I want to say thank you for your programming. I am leaving for the FBI academy at the end of this month and believe MTI has not only helped in passing the PT test, but has set me up for success in Quantico. I have ambitions of joining SWAT after graduation and potentially selecting for HRT. My question is this: should I be doing another MTI program while in the academy, and if so, which one, or would it be best to pause on any programming for the next six months until after graduation? Thanks for the help and keep up the good work.

ANSWER

It depends upon your PT load at the Academy. If they’ve got you training daily – don’t add to it. If not, I’d recommend the Big 3 Strength + 3 Mile Run Training Plan to maintain.
– Rob

QUESTION

I am 6 weeks out from heading to FLETC for CITP. Not worried about maxing the PT test; it doesn’t matter for my agency—we have separate PT Tests in our follow on training, but maxing them doesn’t matter either so really more worried and focused on my fitness for CITP/follow on and then entering the real world (and I should be able to easily pass the PT Tests).
I’m currently in a hotel/corporate housing for general orientation. Have a relatively nice hotel gym equivalent (no barbells/plates or sandbags, but do have dumbbells, kettle bells, machines, etc).
Would you recommend trying to follow the LE Academy Plan and modifying given the available equipment? Or better to follow a different plan?

ANSWER

LE Academy Plan … and build your own sandbag.
– Rob

QUESTION

I recently signed up on the Athletes Subscription and am looking for a good program to get me off in the right direction. I am a full time firefighter in Bellevue, Wa. I really enjoyed running half marathons and would like to get back to being able to knock out a 10 mile run but I also want to really increase my strength and get some more muscle. I was looking at programs such as Gladiator, and Hypertrophy for Skinny Guys but was hoping for a more professional opinion on balancing some longer runs (6-10m) plus trying to bulk up.

ANSWER

I’d recommend you start with the Big 3 + 5 Mile Run Training Plan. 
– Rob

QUESTION

First time training for an ultra and I’m finishing up week 7. For about a week I’ve had some questionable metatarsal pain in both feet on/off. Do you have a protocol for training during injury in order to keep up volume or aerobic capacity for race day? For example, what to do if a few days off is required?
Thanks! A bunch of us are using the 50k and 50 mile program right now and we’re having a blast.

ANSWER

I expect athletes to train “injured” but not “hurt”.
The difference: Training “injured” won’t make it worse.
Training “hurt” will.
For you ….. I’d recommend changing up your shoes – going to Hoka One Ones or similar (New Balance and may others make highly cushioned shoes). As well, reading/googling “Chi Running” or “POSE Running” and working on your running form.
Day’s off? Spin bike ….. and double the prescribed distance. Use the same time if time is prescribed. Use the same prescribed intensity.
– Rob

QUESTION

I am looking for a recommendation for off season training for triathlons.  I need a strength base program that I can either do in between running, cycling, or swimming programs.   Or a strength program I can do concurrently with a sport specific program.

I have limited equipment and can dedicate 8-12 hours each week for training.  My end goal is an Olympic distance triathlon in the summer of 2023.

Appreciate any recommendation you can provide.

ANSWER

Sub the strength Barbell work with Dumbbells or Kettlebells, just make sure that the weight is challenging.
Thanks,
Mintra

QUESTION

I have used some of your hotshots/ smokejumper pre season training plans and have seen good results but this off season I think I need a more dialed rigorous  approach. I have loosely followed Rob Shauls various tactical fitness and training programs and have been inspired by the athletes have benefited from the research and training done by MTI and in Jackson. use your programs. I’m trying to find a good fit for me and my goals. I’m currently waiting to hear if I got accepted into a rookie class for the season of 2023 smokejumper training. I should know in a the next week or two if I am accepted. Smokejumper  Rookie training is a rigorous 5-7 week training that is both physically and mentally challenging. Jump school should begin sometime in April. Dates are dependent on where I get picked up. I have been in fire on hotshot crews for the last 8 years. My baseline is decent and I do know how hard this will be assuming I am accepted. I want to come In with very high minimum scores and do well physically.  This winter I want really up my game and come into rookie training really strong, focused, able to focus as much on learning how to fly and parachute rather than struggling physically. That being said it will be challenging regardless of my fitness. I need to work on fast short distance running, pull ups and very heavy weighted hiking. I have good work capacity and endurance . The minimums for jumpschool are 1.5 mile run in 11:00 minutes, 7 pull-ups 25  push-ups and 40 sit-ups, ( these calisthenics are timed for a max rep in 2 minutes)  Right now I two pull ups shy of 7  ( just coming off of a fire season I havNt been doing pull-ups consistently for months) and my mile and a half time is 11:45. At the beginning of this season in April, I was able to do 9 pull ups, 70 push ups 98 sit-ups and my mile and a half was 11:45.  I live in whitefish Montana and will have access to snowy mountains, a climbing gym and regular gym. Could someone contact me to talk about if your coaching program might me a good fit for me.

ANSWER

Work through our Wildland Fire Training Packet starting with Blackwater.
Then 8 weeks prior to your selection date roll into the Smokejumper Selection Training Plan.
Thanks,
Mintra

QUESTION

I will be attending SFAS in about 180 days and am seeking advice on the programs I should use to ensure I am at a peak level of readiness when I arrive. I will be using the SFAS Ruck Prep program when I am 8 weeks out but wanted to see what I should use leading up to that time frame. I subscribed to MTI this week and can access any plan.

I would consider myself well rounded as far as speed, strength, and endurance goes but not at the higher level that those men operate yet. I.e. I almost maxed the Army’s new fitness test but rucking is not part of my current MOS/Branch at all. If more information is needed to make a determination, please let me know. Thank you for your time.

ANSWER

180 days are roughly 25 weeks by my count.
Weeks  Plan
1-2        Fortitude (First 2 Weeks)
3-9        Valor
10- 16   Resilience
17         Total REST
Good Luck!
Mintra

QUESTION

Good morning Sir or Ma’am,
My name is Capt Justice Cash, and I am an instructor at the USMC’s The Basic School in Quantico, VA. I have been using the Virtue Series Packet, and am nearing completion with the Military OnRamp. Thank you so much for an awesome product.
I am looking to clean up my diet. I had two questions with this.
1. Can I eat peanut butter? I saw that you said we can eat butter, but does peanut butter count? If so, what kinds?
2. I am a single Marine officer with a very busy schedule. I saw that you said we should stay away from processed foods. Do you have any quickly prepared meal/food ideas that can be utilized in bulk? The answer may simply be I need to get more disciplined with my time, and if so, roger that. A follow on question is why should we not eat any processed foods? For example, sometimes I eat Tyson’s chicken nuggets, which seem from the nutrition facts to mainly just be protein and fats.

ANSWER

1. No legumes and beans. Unfortunately Peanuts fall into that category. You can have Almond Butter. See this write up for more information.
2. We have a 4-Week Meal Plan, perhaps this works for you.
Let me know if anything else comes up.
Thanks,
Mintra

QUESTION

I’m looking into purchasing one of your LEO fitness plans. I’m currently serving in the Canadian Army but am hoping to get into our provincial police within the next year. I used to have an excellent foundation but in the past year due to injuries and lack of fucks, I’ve let it slide. Essentially I want a plan that’ll kick my ass back into shape but is scaled properly so that I don’t overdue it right out of the gate. Which would you recommend? 34, female if that matters. Running is my top priority as it has slipped the hardest.

ANSWER

Start with our LE On-Ramp Training Plan this is an assessment based plan that scales to your incoming fitness.
Afterwards, roll into our LE “Spirits” Training Packet.
Thanks,
Mintra

 

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