Q&A 12.28.17

KUDOS TO THE 50 MILE ULTRA RUNNING TRAINING PLAN

Coach Rob,

I stopped into the gym to meet you this past summer with my wife, when we were on our honeymoon in Jackson; she still jokes with people that meeting you and visiting the gym was the highlight of my trip.

I completed my second ultramarathon this past weekend and wanted to thank you for helping me accomplish my goal once again. Last year, I used your preseason ultra/50 mile ultra plans for my first 50 mile race in Vermont, and I followed the same programming this year. This year, I broke ten hours at the JFK 50 (9:56:42), which was my goal. On the Appalachian Trail, my legs felt strong, and my cardio was spot on. I entered the trail behind a large portion of the pack, and it turned into a nightmare. The trail was too tight to pass a lot of people, and it bottlenecked at many points. Upon exiting the mountain portion after about 15 miles, I was behind on my pacing to break 10 hours but had plenty of fuel in the tank. After, I passed upwards of 450-500 people. In the final 10 miles of the race, my HR was steady, my legs/hips/body were strong, and I dropped the hammer even more, swallowing a handful of people who were trudging. Part of me wishes there were five more miles on the race because my body felt good enough to crank it up even more. With some more experience racing, I know that my times can continue to drop.

The race was on Saturday, and while my legs are sore, I have recovered incredibly well. Your programming is unbelievable, and I would like to thank you for helping me accomplish my goals.

QUESTION

First off, I want to congratulate you all on morphing what you originally started with into one of the most useful and respected fitness organizations in the country (world?). I have been following your programming on and off since the beginning, and it is incredible how you have adapted not just the programming, but the entire organization to meet the needs of so many groups in such a unique and beneficial way. MTI seems like the most logical culmination of all of the work you have all put in.

Now for my question. I’m in a spot that is fairly new to me and would like some advice on how to proceed. I have historically been in pretty decent shape throughout my life, but within the past two years, as I began taking more and more demanding desk jobs, my ability to make time for the gym has seen a sharp decline. It’s sad to say, but I can almost count on just two hands the number of honest workouts that I completed this calendar year. Sadder still, each time that I worked out I was crushed by the volume or injured myself and had to put off working out for a while after each one. I took a lot of time off to just let my body heal itself and get to a point where I can wake up in the morning and not feel like a stiff board.

I’m finally at the point where I am making getting back on the horse a priority, but I know that I simply don’t have the capacity to complete 90% of the workouts as written (or I could complete one as written, and then I would start the cycle all over again of working out and having to rest for a week…). Moreover, I don’t know how to get there (completing the full workouts) from here (looking at the workout as written and curling into a fetal position). What is the best way for me to get back into your programming starting from a much lower ability level? Can I adjust the written workouts in a way that I will be able to make it manageable, and then what is the best way of scaling it back up to the prescribed sessions?

I’ve never been smart at programming for myself, so any advice you can throw my way would be great. I’ve always loved your programming, and I’m looking to get back into top notch climbing shape!

ANSWER

Thanks for the note about MTI …. we continue to evolve and, hopefully, improve.

I’d recommend you look at the Bodyweight Foundation Training Plan. This plan deploys an initial assessment, and then uses your assessment results for the follow-on progressions. In this way, the plan automatically “scales” to your incoming fitness.

– Rob

QUESTION

1st off, thanks for taking the time just to answer this! 2nd, thanks for everything you guys do!

I’m forward deployed with a contracted chow hall (lucky!), eggs : scrambled, fried, whites, and hard boiled. Random lunches: grilled cheese, chicken tenders, cheeseburgers and the like, dinner : grilled chicken, rice is fairly consistent and then other random foods, wings, ribs, steak night, bang bang chicken.

Sometimes we’re gone for a bit on MRE’s and packaged food etc.

I’m looking for suggestions on a meal plan prior to starting Hector. I was doing intermittent fasting, which was alright as long as morning tasks were limited, however it’s not sustainable. A no carb approach killed me the first 2 days, mostly because I just can’t eat enough due to lack of options.

Any help is much appreciated.

ANSWER

MRE’s aside, there’s no reason you can’t follow our dietary recommendations (http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition) in the chow hall.

– Rob

QUESTION

Hi, I had a quick question about how well the program works with active duty military that still need to participate in morning PT. Every morning we will generally have a calisthenics based strength and endurance event, a run, or a ruck march. I’ve been supplementing my PT for awhile now but it was with a heavy gym based strength focus. Do any of the programs account for this and would I be able to still do the operator sessions or would I be safer sticking with a specific workout program?

ANSWER

I don’t have a good answer for you as it depends upon your fitness and the intensity of your morning PT.

You know you’re not getting any strength or work capacity training at your morning PT, but are getting endurance and bodyweight work.

Could you do the Operator Sessions too? I can’t answer – but what you can do is look at Hector (http://mtntactical.com/shop/operator-hector-2/), click the “Sample Training” tab and you’ll see the first week of programming. Hector is akin to our Operator Sessions and you can try it for free – to see how you do.

If it’s too much, I’d recommend looking at 357 Strength as a way to supplement your morning PT 2-4 times/week. (http://mtntactical.com/shop/operator-hector-2/)

– Rob

QUESTION

Will the programs like the Dryland Ski Training Plan v4, In-season Ski Maintenance, the Backcountry Ski v2 or 30min/day dry ski training plan also work for snowboarders?

ANSWER

Yes. Our pro snowboarders train alongside the skiers.

– Rob

QUESTION

What program would you recommend to prepare for the British Army’s p-company pre-para selection course?

ANSWER

First time I’ve been asked this. Please email me all you know about the selection …. “gate” fitness assessment, primary fitness demands, duration, etc.

– Rob

FOLLOW UP

This is actually for the reserve regiment.

There are essentially two stages. The first one is a 3-4 day ‘interview’ consisting of 1.5m run (under 9:30), Jerry can (farmers) walk, picking a 40kg weight and putting it onto a shelf (easy), 4 mile run, pushups, situps, pullups.

Then about 6m later, following every other weekend of training and one night per week, a 2 week infantry skills course followed immediately by a week of tests, including:

1. 10 miler with 35lbs + weapon in 1:50

2. Assault course

3. 8 men carrying 60kg log over 2m (run)

4. 2 miler with 35lbs + weapon in 18m

5. 16 men carrying 175lbs stretched over 5 miles (no more than 4 carrying at same time)

It would be great to hear your recommendations for both. Also bearing in mind that between stage one and two you would have the extra training with your unit.

Thanks !

ANSWER

I’d recommend the Army OCS Training Plan for your “Interview”. (http://mtntactical.com/shop/army-ocs-training-plan/)

Skills Course? I’d recommend the Air Assault School Training Plan: http://mtntactical.com/shop/air-assault-school-training-plan/.

Neither is perfect, but both are close. To the air assault training plan you need to add some focused grip/farmer’s carry work. Three time/week, add in farmer’s carries at 32kg … start at 5 rounds of 45 seconds carry, 1 minute rest, and increase every 3rd effort by 15 seconds until you get to 2 min carry, 1 min rest.

– Rob

QUESTION

I was browsing through your plans. I have always been a big fan. My drill sergeant (ranger) spoke highly of your plans. That’s back when you guys were strong, Swift, durable.

I am currently deployed in Honduras. I have always wanted to try out for SF and I plan to do so when I get home in April. It’s kind of a no brainer which plan would work best but I’ll still ask.

My goal of training is not only to improve my ruck, but I also want to bring myself to a new level of fitness. I am capable of scoring 300+ on PT tests and I just completed the Norwegian ruck march (18.6 miles, 30#, 3 hours 41 min) but I still want to put on weight and build myself. What would your recommendation be?

Eagerly waiting your response.

ANSWER

Follow the plans and order in the Ruck Based Selection Training Packet – until 9 weeks out from selection. Take a full week off, then complete the last plan in the packet – the Ruck Based Selection Training Plan directly before selection.

Good luck!

– Rob

QUESTION

I’m a medic in the Canadian Armed Forces currently looking at going to selection for CANSOFCOM (specifically, CJIRU, the CBRN arm of our SOF command) in February.

I’m currently on the Valor plan week 2. In the past I’ve completed the Rat 6 plan with significant gains across the board, and additionally, the Falcon plan with some good gains as well.

My weakness has always been running, and the season right now here in Alberta has turned to cold (regular -20 degrees celcius days). And so, I am having problems getting good improvement on my running. I’m mostly looking at improving my 5k/3 mile times. I’m carrying a 210-215lbs body and while my relative strength is above average, my cardio is lacking despite efforts.

I suppose I am looking for some guidance in improving my cardio. I’ve noticed that Valor only includes 2 days of running each week, one of those being a ruck run.

Any tips on implementing more running in Valor? And any tips on improving on my run times despite running on snowy, uneven, and hilly terrain?

Thanks,

ANSWER

I’d recommend you complete the Ruck Based Selection Training Plan the 8 weeks directly before your February Selection. This plan includes focused programming for a 2-mile, plus additional running.

I’m not sure your exact start date, but my guess is you should start this plan in the next 2-3 weeks.

Between now and then, stick with Valor, but replace the ruck run day in the plan with another run, or alternately, pivot to the Running Improvement Training Plan for 3 weeks, and start on Week 6.

Cold? Snow? The best way to improve at running is to run. I don’t have a good answer for you here – except run outside when you can, and inside on a treadmill when you can’t.

– Rob

QUESTION

Thanks again for your help, your Run Improvement Program + WOD’s really kept and exceeded my peak goals. I am moving and unfortunately have to leave my very great CF gym behind; CF culture varies and with time/money at a premium the odds are against finding a CF gym as independent as my current one (SF owner, so no surprise there). I like to grind and get out, period. That being said my goals are to hit that 290-300 APFT, maintain that, and generally keep to a strength/endurance program. I was looking at purchasing Fortitude, my current state of fitness is generally very good, not where I was a year ago, but improving fast. What would you recommend?

Thanks Again,

ANSWER

First, I’d drop your goal of continuously maintaining your high APFT score. There’s a cost to this … – you can’t always be doing push ups, sit ups and 2 mile runs without losing out on another area of tactical fitness (strength, work capacity, rucking, etc). As well, rarely if ever, do Army guys face “snap” APFTs … these are scheduled well ahead of time and you know it’s coming. Our approach is to train specifically for the APFT the 6 weeks directly before, and train mission-direct fitness before starting the train up, and after the assessment.

Fortitude is a great training plan with a gym-based strength, chassis integrity and endurance (running, ruck running focus). In terms of the APFT – no push ups or sit up emphasis in this plan.

– Rob

QUESTION

I am currently working my way thought Mountain Base Alpha. Only issues that I have is that I don’t have access to a climbing gym. Do you have any suggestion what I could substitute the fingerboard and walls with? I like the program because it has been a good mix to allow me to still put some miles in trail running and helping with FD Sar unit fitness.

ANSWER

Quick answer is no – not to train for climbing fitness. Climbing fitness is so specific to finger and forearm strength, we long ago discovered general fitness training didn’t transfer. If you just want something to do on those training days, I’d recommend working through increasing rounds of the “Prisoner Circuit” “

5x Pull Ups

10x Dips

15x Pull Ups

– Start at 5 rounds and work up to 10.

– Rob

QUESTION

I just started the big 24 program and so far it’s great, only question is how long should I rest in between sets?

ANSWER

Each circuit includes a stretch or mobility drill. This is your “working rest” between rounds.

At the beginning of Big 24, you should finish the sessions in 50-60 minutes. At the end of the progressions you’ll push to 70-75 minutes. The compounding load will require you to take more rest to get the sets unbroken.

Big 24 is the most intense strength cycle I’ve designed, and completing it one time a few years ago was the closest I’ve come to puking in the gym.

– Rob

QUESTION

I am currently in Pre-Rasp, but have about 7 weeks before I begin RASP. I was wondering which program would be best for me to do to prepare as I do not have enough time to be able to do long rucks or long ruck intervals more than once a week. Also I do have access to a gym, but it is missing certain equipment like sandbags. I was wondering which program would be better between the Bodyweight build program, and Humility V2 as I have the required equipment for both.

ANSWER

Best would be our RASP 1&2 Training Plan.

Between Bodyweight Foundation and Humility, complete Humility.

– Rob

QUESTION

I just signed up, I love the format. It reminds me of CrossFit’s whiteboard, takes the guess work out of what I should do for the day. Well not all of the guess work… I’m going to use your lift assisted ski program, Dry land V4. I don’t see a lot of cardio based, interval training, work. Are we able to do so? Or is it built in (amraps, intensity work)? Should I be pairing this plan with another program?

ANSWER

Eccentric leg strength and leg lactate tolerance are the primary fitness demands of lift assisted skiing, Both will have a work capacity (interval) heart/lung hit when you complete the sessions.

Endurance cardio (easy to moderate intensity heart/lung hit), under my programming, is not a huge fitness demand of lift assisted skiing. Strength endurance is a hit – but even the longest tram run at Jackson, is maybe a 20 minute effort, not stop and most runs will be broken up into 2-5 minute efforts, followed by a short rest, repeat (interval on the cardio side). You’ll get this in the plan.

If endurance cardio is something you want for general fitness – you can run on your own on the weekend, or perhaps switch to the Backcountry Ski Preseason Training Program. Endurance cardio – especially in the uphill movement mode, is a huge fitness demand for bc skiing.

– Rob

QUESTION

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.

Any suggestions for post selection recovery? What plans should I hit immediately after and what should I do before the Q course plan?

Thanks for everything you guys rock,

ANSWER

Congrats on selection! Excited for you!

Now – take 1 week off, total rest, then roll into a strength plan – specifically the MTI Relative Strength Assessment Training Plan.

After this plan, drop into the Operator Sessions (starting at the beginning of the most recent cycle) or the plans in the Greek Hero Series – beginning with Hector.

Six weeks out from the Q-Course, complete the Special Forces Qualification Course Training Plan.

– Rob

QUESTION

So im an officer attending RASP 2 november 2018. Im 33 yr old 5’9 178 lb male. Just took operator ugly assessment. Front squat 3 reps, bench 5 reps, 9 deadlift, 10 pullups, 40 points in sprint and 36 sbgu. I score 290s for pt test. My 5 mile run is 38:30 or so. Im currently doing wendler 5/3/1 to work on some of my strength stuff. Im trying to get advice on some macro/micro advice to prepare. My goals are 300 on army pt test. Run 5 miles in 36 to 36:30. And looking at top score in operator ugly. Any advice would be appreciated.

ANSWER

I’d recommend you complete the Operator Ugly Train Up now – since you just took Operator Ugly.

After, drop into the Operator Sessions or complete the plans in the Greek Hero Packet.

Six Weeks out from RASP, complete the RASP 1&2 Training Plan.

– Rob

QUESTION

I am interested in the Ultra Beast training plan you guys offer. I was wondering what the max mileage is for the long run over the course the program.

ANSWER

16 miles for the long run, week 6.

– Rob

QUESTION

I have recently completed the dry land ski training 6 week program. My question is this; I am really a road cyclist year round and only able to ski maybe 20 days what do I do now? I won’t be skiing until the end of December. What program do you recommend to maintain my newly acquired fitness yet transition back to cycling?

ANSWER

I’d recommend the In-Season Ski Maintenance Training Plan. Do the “ski professional” programming in the plan – and you’ll have time for your spinning.

– Rob

QUESTION

I’ve got distances in my plan from 600 steps to 3000k feet. Do y’all have standards on how long climbs should take in steps or feet?

ANSWER

A moderately fast step up pace is 50 steps every 2 minutes.

– Rob

QUESTION

I am looking at signing up for the Athletes Subscription to try it out. I have three quick questions:

1. I have problems with being able to run all the time due to recurring sciatica from a herniated disk in my low back. I currently use rowing and an assault bike for cardio. Is it easy to sub those two machines in for a cardio component in your programming?

2. As a follow up to question one, I see you have a low back pain plan. What kind of issues is this designed to treat/ address?

3. I am torn as to what program I should maybe start with. My two primary sports are climbing ( gym only for now) and karate / striking sports. I am also an avid backpacker. Could you maybe point me in a general direction?

Thank you in advance for your help.

ANSWER

Running sub? I’d prefer the bike and as you make your substitutions, think time, not distance. So if the plan calls for a 5 mile trail run, assume 9 minute miles and bike for 45 minutes.

Our Low Back Fitness Training Plan is designed for athletes with consistent low back weakness or vulnerability. It’s not a rehab plan but rather designed for folks who simply want to strength their low backs.

I’d recommend the plans in the Greek Heroine Series, beginning with Helen. These plans are our “base fitness” programming for mountain athletes – designed as day to day programming in between sport-specific pre-season train ups. They concurrently train gym-based strength, work capacity, endurance (running, uphill movement under load), chassis integrity (core) and climbing fitness (rock).

– Rob

QUESTION

I started Big 24 yesterday, deciding that I wanted to follow the RBSTB packet as closely as possible. I read thorough the Big 24 course offered with the subscription prior to starting, noting that they standard is technical failure rather than completely missing a lift. Ran into a problem right out of the gate: my back squat is trash. My wife pointed out, during the warm up for session one, that my butt dips on my back squat. I spent the next 30min taking videos of myself doing a back squat at 95lbs with various form modifications and she’s right: I can’t reach proper depth without my pelvis tilting and my back rounding. I don’t even realize I’m doing it. I also have a noticeable forward lean. Having injured my back a year ago squatting, I’ve adopted the “do it right or don’t do it” philosophy. I do not have access to a professional coach to identify and correct my deficiencies and ensure I’m doing the exercise safely.

I went ahead and conducted the session using a front squat, as I can maintain correct form all the way through. By the end of the session I was wondering if front squats and hang squat cleans might be a little redundant. My quads were trashed but my hamstrings felt alright, and they still do this morning. My final load for the front squat and the hang squat clean were the same at the end of the session. I don’t want to get imbalanced, and I understand that the posterior chain is the last thing that should be neglected. I still want to do Big 24. Should I stick with the front squat or do you think I could substitute something like the hinge lift in place of the back squat?

ANSWER

Hang Squat Clean and Front Squats are redundant.

Back Squat? Couple options:

1) Use a pair of 10# Iron Plates and elevate your heels – this will make a difference

2) Switch to the Box Squat.

– Rob

QUESTION

So I’m a week post Sapper school. I leave for Ranger school on April 9th. What program do you recommend I do for now? I want to work on my lower body, back, and core strength, but have to avoid rucking until doing the Ranger program before hand. Thanks for any guidance you can offer!

ANSWER

I’d recommend you train strength – specifically Resilience.

Replace the Friday ruck run with an unloaded runl.

Contrats on Sapper and good luck at Ranger!

– Rob

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