Just finished SFAS, and I can’t thank MTI enough for the prep plan and all of your hard work (lab rats included!) I was selected and can confidently say your ruck based selection prep was a HUGE part of that.
Now that selection is finished, I still have airborne and waiting on Q course dates. I’m looking at 6-8 month window until the Q.
Thanks for everything you guys rock!
QUESTION
I have completed your 8 week kettlebell and your kb strength program (numerous times). I’m hoping you would be able/willing to suggest a new plan?
Thanks,
ANSWER
QUESTION
I am looking for a training plan for PJ Selection. I saw the packaged 44 week plan and it looks great, however I have one big issue. I am currently deployed and do no have access to a pool. What can I do to tailor my workout to better my lung capacity and breathe hold without a pool. My timeline puts into the PAST a few weeks after returning from deployment. Any help you can provide would be great. Thank you!
ANSWER
I’d recommend downloading an app from itunes designed for spearfishermen or freedivers – they’ve developed dryland breathing progressions to be able to increase underwater breath holds.
– Rob
QUESTION
I purchased and have almost completed the fbi hrt program. Thanks to the work I did complete through your program. I have been accepted to sort school. This is my agency’s equivalent to swat. Once I complete your program, I was trying to find something to do before I go to the school. Any suggestions would be appreciated. Thanks again
ANSWER
I’d recommend the plans and order in the
SWAT/SRT Gun Maker packet of plans. These are built as day to day programming
for full-time SWAT/SRT.
– Rob
QUESTION
I recently purchased the push-up pull up plan and like the layout of your workouts. I want to expand into another full-length program but I am having difficulty deciding which is best.
I have limited facilities (few dumbbells, barbell set, set of stairs, and everything else is body weight related. I am going into a second year of wildland fire, those programs seem close to what I need. However the time commitment is a lot for the rucking considering its winter and touring time! Given all these factors what would you recommend for my situation. Thanks and I am really happy with the programming so far. Is there an app for the program as well?
ANSWER
I’d recommend you turn to a strength-focused plan, specifically the MTI Relative Strength Assessment Training Plan.
You should be able to complete this plan with your equipment restrictions.
– Rob
QUESTION
To start off I am currently on a power lifting program 5 times a week. I am looking for another program to add on to it to maintain/improve my Navy PRT scores and possibly try out for a special program we have in the inelegance community.
So what program would you guys recommend that wont focus to much on barbell based strength (more on body weight strength) and would help with endurance and work capacity
ANSWER
I don’t recommend doubling up. Better would be to do a hybrid plan which includes both gym-based strength, body weight work, endurance, work capacity and Chassis Integrity. From our stuff, I’d recommend
Valor.
– Rob
QUESTION
Been using your stuff for a while, could not be more pleased with the results. If I’m just over a year out from my targeted MARSOC A&S date, would you recommend the ruck-based selection training packet with the swim improvement thrown in there, with the A&S prep plan at the end, or is there a better combination of some other plans?
ANSWER
I’d recommend the
BUD/s Selection Packet, and substituting the MARSOC A&S plan
for the final plan in the packet (BUD/s V2).
– Rob
QUESTION
I’m a new subscriber. I have signed up for GoRuck Selection in Sept 2018. Do you have a training sequence that you recommend between now and the event? I need to work all areas equally and have no injuries.
Thanks!
ANSWER
1) Start the packet at the beginning –
Military OnRamp – and continue to work
forward through the plans
2) Working back from your GoRuck event – figure out how many weeks exactly you have.
3) You’ll want to
complete the
GoRuck Selection Training Plan directly before your event … and work through the plans in the packet until you start the GoRuck Selection plan. Take a full week rest before you begin the GoRuck Selection Plan.
– Rob
QUESTION
I need some guidance on how to tackle my fitness for the next 6 months. In May I will commission as an USA Active Infantry Officer and most likely head to IBOLC in late June. Currently I max my PT most of the time, can run a sub 35 minute 5 mile, and can do a 12 mile ruck with 35lb pack, helmet, FLC, weapon in 2 hr 30 min (sometimes quicker). I want to get to the point of being able to max my PT on any given day, at any given time, and multiple days in a row. Pushups is my weakest event, always right around the max of 75 for my age (it goes up to 78 next year), but inconsistent on maxing it every time. My initial thoughts is to complete a plan or plans that build overall strength while able to maintain my running ability and then hit the IBOLC or Ranger school plan directly before IBOLC (most likely will only have 2 weeks before Ranger School if I get my late June IBOLC orders). I am not worried about my rucking abilities because I will be doing plenty of that during Ranger Challenge training (we are going to Sandhurst in April and rucking has always been fun/enjoyable/somewhat easier thing for me to do).
Any guidance and thoughts would be much appreciated on the progression of plans given the above situation. I have aspirations on joining the SOF community down the road and fitness is very important to me and I take it very seriously. Willing to do whatever it takes to maximize my fitness potential.
Thanks for your time. You all do great work and I have seen results from your plans.
ANSWER
Directly prior to IBOLC, if you do indeed just get 2 weeks post IBOLC before Ranger School, I’d recommend the
Ranger School Training Plan. The Ranger School plan has focused
training/progression
for the Ranger PFT which includes push ups.
Between now and starting the Ranger School Plan, I’d recommend
Humility first, then
Fortitude.
Push Ups and APFT focus – understand there is a cost to being APFT excellent all the time – the cost is in mission-direct fitness attributes such as strength, work capacity (especially sprint repeats under load), chassis integrity, tactical agility, etc.
Unless you get “surprise” APFT’s frequently – which for most is not the case – I’d recommend a significant change in the way you think about tactical fitness and instead of constantly training for a perfect APFT score, train for the APFT directly before the actual assessment, and then back off and train other attributes when you don’t have an APFT looming.
– Rob
QUESTION
I have been a firefighter for the past eight years and currently work DOD on a rescue squad. Im trying to decide between the On-Ramp or the Big Cat, any help would be great.
Thanks,
ANSWER
Not sure? Do the first week of programming of Jaguar (it’s free …. click the “sample training” tab at the product page) and see how you do. If it’s manageable – continue with Jaguar. If you get crushed, pivot to the Fire Rescue On Ramp plan.
– Rob
QUESTION
I have decided on buying the Fire/Rescue On-Ramp plan. But I don’t understand what the athlete’s subscription that is available with it is? Is that required to purchase along with it? What is the athlete’s subscription? I have read on the website but still not sure what it is. Also is the required equipment listed, the only equipment needed for that plan? I just want to make sure I have it all before I begin. Thanks for your help and time.
ANSWER
There are 3 ways to access MTI Programming:
1) Purchase and Individual Training Plan – in this case the Fire/Rescue On Ramp Training Plan. This is a one-time purchase – and you have access to the plan and any updates to it as long as MTI is in business. This would be like purchasing the first Star Wars Movie DVD.
2) Purchase a “Packet” of
training plans – we have one on the Fire/Rescue side – the “
Big Cat” series of plans. This is a one-time purchase and you get access to all the plans in the packet and all their updates as long as MTI is in business. This would be like purchasing a DVD set of all the Star Wars movies.
3) Purchase and
Athlete’s Subscription to the website. This is a monthly recurring fee of $29 and with it you get access to all MTI programming – 200+ plans – across all disciplines, plus our online programming courses. But once you cancel your subscription, you lose access to the plans. This would be like purchasing a subscription to Netflix.
Required Equipment? This is listed by individual training plan.
– Rob
QUESTION
Just finished watching your diet/nutrition video from the website, enjoyed it, thanks. But I have a question…you said no potatoes (carb), but at the end say you can eat sweet potatoes on the diet. I, also, love them, but have shied away due to the carb component. I have a pretty active lifestyle (fairly obvious since I found your website), to include work, and find that i get a little slow and lethargic without carbs. I tend to pick up a protein bar (the “best” ones I can find, no-to-low sugar) to help. So, I can eat sweet potatoes as a mid-morning or afternoon (pre-workout) snack to help pick me up, a bit?
Also, completely different subject, but what’s your position on intermittent fasting (16/8)?
Really appreciate your sharing of your internet content, time, and response.
ANSWER
Yes on Sweet Potatoes.
Intermittent Fasting? No opinion. Never tried it …. but I would say, long run it’s likely not sustainable, and we’re in it for the long run.
– Rob
QUESTION
I am currently in the process for joining the Canadian military (infantry)
My goal and my sights are set on CANSOF. Obviously that’s a little time away but I’m joining with the intention that everything I do is leading me to that. I was wondering for workouts is there a specific one in your mind I should follow. Should I focus on the things I will be doing in basic training and similar for the first year do that excel at that and then bring in the specialty training for CSOR/JTF? So I guess proper wording, should I do one then the other? Or a mix of multiple programs. Thank you, I look forward to hearing back
ANSWER
– Rob
QUESTION
Quick question. Im looking for a program that will primarily improve my big lifts. PC/Jerk, Snatch, Squat/ Deadlift. Which program would you recommend?
ANSWER
– Rob
QUESTION
I’m 18 years old and currently preparing for Bud/s. I have a history in both powerlifting and weightlifting since the age of 12. I’m planning on both gaining work capacity and strength, while maintaining weight since I’m lean at 180 pounds. I was wondering if you could look over my program and tell me if it is applicable to special operations selection. Currently I’m running strength and volume phases, 2 months on. So for two months I will focus on lots of work capacity training with 30-40 high rep sets for each of traditional strength movements, this is when I do a lot of my sprinting and running. After that I do two months of bulgarian style high intensity low volume high frequency olympic weightlifting training to build absolute strength and power, with stamina and endurance work on weekends. Than week to a month of deload, would all of this work to prepare for Seal selection. Sorry about the whole essay Im kind of desperate and couldn’t shorten it. Thank you.
ANSWER
Understand that absolute strength at selection is not a priority … think of strength as a buffer against industry – but understand your
training history and bias could make you spend too much on strength. There’s a cost – specifically
training time which could be focused on endurance/work capacity. I’d recommend you take the MTI Relative Strength Assessment (
http://mtntactical.com/knowledge/strong-enough-take-mti-relative-strength-assessment/) and see how you stack up.
Looking ahead – I can’t evaluate your programming based on what you sent. I’d recommend you take a look at the plans and progression in our BUD/s
Training Packet and
compare these to your plan. This packet represents our current recommendation
for programming into selection. (
http://mtntactical.com/shop/buds-training-packet/).
Swimming … you’ll see in our packet. You’ve got to get comfortable in the water. I didn’t see this mentioned in your note.
– Rob
QUESTION
I just graduated from Sapper school yesterday and will be attending SFAS at the end of March. I’m looking for something to help me recover while prepping for SFAS. I lost 13lbs at Sapper school but I am feeling healthy and have no injuries. What is your advice for where I should start/how I should progress into selection.
Thanks!
ANSWER
By my count you have approximately 16 weeks until selection.
Good luck!
– Rob
QUESTION
I’m currently looking at doing Australian commando selection in October 2018 and am just curious as to how alcohol affects training performance and muscle recovery.
Do you have any knowledge on the subject and also in regards to October selection, when would be a good time to completely stop drinking?
Thanks, Ben
ANSWER
I haven’t seen a full study on this Ben, but common sense tells me drinking during training won’t help – but you know this already.
I’d recommend stopping drinking at least 8 weeks before selection.
– Rob
QUESTION
I have completed the FBI SA Pft program, rested a week, and begun the rookie training packet. I am on week 2 of the on-ramp program.
I am 31 y/o prior service with 6 years infantry time in the Marine Corps. I recently finished college and am looking for my next step.
My FBI pft scores: pullup 20/ situps 44/ 300m sprint 46.7/ 1.5 mile run 11:12
My whole life I have struggled with situps and or crunches. Where other Marines would easily crank out 100 crunches I had to fight for each one. My best tactic was to bang out sets of 25 with rests for 2-3 breaths then i could get a 100. Otherwise i would do 50 crunches in 50 seconds then my stomach would be fatigued and i would slow dramatically, ending up with 80 or 90.
The fbi situp experience was different because it was 1 minute instead of 2, so i did not fatigue but i still did not perform well. I started the program doing 42 and only increased to 44. I am very active and rarely take days off, so i am frustrated for having such difficulty with such a simple exercise.
As i am creating a package for Marine Corps reserve officer I now need to get 115 crunches in 2 minutes, i am not worried about the pullups or run, just the crunches.
I am reaching out to you to see if there is something i can add to the on-ramp program in order to drastically improve my crunches. Yesterday i got 81 in 2 minutes because I died out after 50. Today I tried again and did worse, 71.
ANSWER
The progression in our training plan has worked for the vast majority of athletes, but everyone is different. Unlike push ups or pull ups, you can’t really add loading to sit ups, so you’re left with trying different progressions. The progression in this plan is based on an assessment, and combines a hard sprint, with cumulative volume training.
Perhaps you could try something from the kettlebell guys called “grease the groove” – where every hour or so you do 20-25 sit ups, but never come close to failure. This is high volume training over the course of the day, and they swear by it.
I wish I had more for you.
– Rob
QUESTION
On the Dryland Ski Traininh Program: I would like to know which muscle groups are mostly concentrated on in this program? Is it generalized enough?
I used to be skiing at semi-professional level and had to quit due to studies and ACL trauma, though I want to get back. Although I worry about my overall fitness. Is it balanced enough to get me back into intensive training or should I begin with an all-around program and the get back to this one 7 weeks before going for the mountains?
ANSWER
The Dryland Ski Training Program is intense and focused on improving the fitness attributes needed for alpine skiing primarily eccentric leg strength and leg lactate tolerance.
All MTI’s programs are designed around the fitness demands of the event or season, not the individual athlete.
Are you ready for the program? Couple things to consider here.
First – this plan is designed to be completed directly before your ski season … which should be close. If it is close – you should do this program.
– Rob
QUESTION
I’m a former Infantry officer who’s decided to get into Wildland Firefighting. It’s been several years since I was in the military and, though I’ve stayed fit through CrossFit, I haven’t rucked or done much hiking in the past few years. I want to be in the absolute best shape for this season so that I stand out a bit. My plan is, in the next few years, to apply to the Smokejumpers.
I’m intending to narrow my focus over the next six months using your plans, but I’m not really sure how to proceed. My first thought is to just start with your Wildland Firefighting Pre-Season plan, work through the Hotshots Pre-Season Plan, and then the Smokejumper Selection plan. I’d certainly be in excellent condition for the season, but I’m not sure if that’s the most effective way to proceed. Do you guys have any suggestions for starting pre-season training so far out?
ANSWER
– Rob
QUESTION
I’m looking for a training plan recommendation. I’m 7 months out from starting the Navy EOD pipeline and have 4.5 months left of the deployment I’m currently on. I’m on my last week of Humility and was considering working my way through the Greek Hero series throughout the rest of deployment, culminating in the BUDS V2 plan for the final 8 weeks before I start the pipeline. I don’t have a pool out here, so unfortunately I won’t be swimming until I return home. Do you think this is a good plan or do you recommend other training plans for the rest of deployment?
I’m not sure if it’s relevant but a little about me: I’m 6’4”, 195 pounds. Current two mile is 14:15, 1.5 mile is 10:20, and 4 mile is 30:30. I would like to get stronger, especially in my legs, to help with the swimming, treading, and running that I know will be coming, and wouldn’t mind increasing muscle mass as long as I can maintain my current running pace. The last PST I took, and the one I got an EOD contract with was 9:18 swim, 74 push-ups, 84 sit-ups, 17 pull-ups, and a 10:20 1.5 mile run.
Thank you in advance for any help and recommendations you may have.
ANSWER
– Rob
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