Training question? Email MTI Founder, Rob Shaul: rob@mtntactical.com.
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Short-Term Strength Rebuild With Limited Equipment After Deployment
ATHLETE:
Looking for advice on which plan I can use to maximize strength gains. I can tolerate some loss of endurance and work capacity for goal of strength and hypertrophy. Just finished company command while deployed in Poland today and my fitness has declined significantly. I’ll have some opportunity to rebuild with a better schedule over the next 6 weeks before I redeploy for paternity leave.
Stats:
5’5″ male
145 pounds
recent working sets 3×5… (embarrassingly weak and currently a bit flabby, but just getting back to regular lifting this week and not pushing maximal effort yet.)
Back Squat – 165# (3 sets x 5 reps)
Deadlift – 235# (1×5)
Bench – 135# (3×5)
OH Press – 85# (3×5)
Power Clean – 115# (5×3)
2-mile run ~14:00 (estimated)
12-mile ruck (35# dry) ~ 3hrs 45mins
Gym equipment is a bit austere, but I have access to barbells, hex-bars, some kettlebells, my 60# sandbag, my pairs of 10# and 25# dumbbells, my plate carrier, and my rucksack. No access to other dumbbells.
Looking to train strength 3 or 4 days per week.
First ideas for me were between Rat 6, Big 24, and Big 36.
What are your thoughts?
ROB:
Big 24 Strength. Super intense and all you need is a barbell, rack, bench and pull up bar – and one of my most effective strength progressions ever.
This programming is intense. The sessions at the top of the progression are as close as I’ve ever been to throwing up in the gym …
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Maintaining Run and Ruck Fitness Through a Hip Labral Tear
ATHLETE:
I am a USMC 2ndLt, currently at The Basic School (TBS). I now have a labral tear in my hip, so I have been benched from running or moving under load for a bit (undetermined timeline as of now, but I would assume 4-6 weeks).
I am going to purchase your IOC training plan a little further into January, as that will be roughly 2 months remaining of our POI, and that will give me training before we go to IPP.
For now, I want to pick a plan that will best help me maintain my running and hiking fitness, while protecting my hip.
I have access to, and have been cleared to do the following cross-training activities:
– Stairmaster
– Swimming
– Elliptical
– Cycling
– Lifting (no single-side under weight)
I find it’s the easiest manipulate my HR most similarly to running / hiking, on the stairmaster. The others are a bit more challenging to get into the higher training zones.
As I said, it’s imperative that I maintain my running and hiking fitness as much as possible so I can start building impact training back in, once I’m healthy, and I’m just rebuilding that strength, not starting from zero cardio. Especially since I will go straight into training for IOC.
Before my injury, I was running 5-6 days / week and lifting 3-5 days / week, with the exception of our weeks in the field.
Can you please give me some info on which plan will best suit what I’m looking for, and how to tailor it (should I need to) so that I can train at the same level through my injury?
ROB:
Sorry about the injury. Goal now is not to be stupid and re-injure or impede recovery. Don’t be in a hurry.
Stairmaster is fine and best to try and maintain hiking fitness. I’m not sure how well this fitness will transfer to running … but you do what you can. Stairmaster will transfer better to running than swimming, and cycling. I’m not sure about the elliptical … so I’d stick with the stairmaster as your primary endurance mode.
Programming?
I’m assuming you’ve got a lot of time to train each day, and you’re chomping at the bit to keep busy. If so, I’d recommend combining two MTI plans and training twice a day … strength in the AM, endurance in the PM on Monday / Wednesday / Friday
AM: Complete the sessions in the Leg Injury Training Plan. This includes strength, work capacity, chassis integrity and some endurance. The strength / chassis integrity in the plan trains around our injured side – i.e. 1-side box squats with your good leg. Don’t worry about making your good side stronger … some of that improved strength will xfer to your recovering side. This plan does include endurance modes – usually 1-leg rowing erg, spin bike, or similar. If you can use both legs, do the programming and spin or do the elliptical for the endurance in the plan … just watch the recovering side and don’t use the stairmaster … you’ll be on it plenty already.
3 Days/week PM: Do the endurance/running programming from the 1.5 Mile Run Improvement Plan, but with some changes. Instead of a 1.5 mile run effort for the assessment, do a 1,500 vertical foot assessment on the stairmaster. Instead of running 800m threshold intervals, do 500 vertical foot intervals on the stairmaster. You can still use the running calculator … put in your 1,500 vert foot climb time for your 1.5 mile run value, and then use the calculator’s 800m interval times for your 500 vert feet efforts.
Finally, throw in an easy pace (zone 2 heart rate – i.e. you can speak in full sentences while moving) stairmaster grind on Saturdays … Start at 60 minutes and add 15 minutes each week.
So here will be your weekly schedule:
Monday: AM – Leg Injury Plan, PM – 1.5 mile run plan converted to vertical feet on stair master
Tuesday: AM – Leg Injury Plan
Wednesday: AM – Leg Injury Plan, PM – 1.5 mile run plan converted to vertical feet on stair master
Thursday: AM – Leg Injury Plan
Friday: AM – Leg Injury Plan, PM – 1.5 mile run plan converted to vertical feet on stair master
Saturday: Stairmaster Easy Pace Grind
Saturday Stairmaster Efforts:
Week 1: 60 min
Week 2: 75 min
Week 3: 90 min
Week 4: 105 min
Week 5: 120 min
My only change to this plan depends upon how long it takes you to get to 1,500 ver feet on the stairmaster on your initial assessment. If on your first assessment looks like it’s going to take less than 40 minutes, don’t stop and keep going to 3,000 vertical feet. Then pivot to the 3-Mile Run Improvement Training Plan and do 1,000 vertical feet intervals.
You’re going to be spending a lot of time on the Stairmaster. Get some good books on tape!
Questions?
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Lower-Body Strength vs “Mountain Fitness” Programming—Choosing the Right Tool
ATHLETE:
Trying to find the right program for me. I’m 34 years old, 6 ft and 235 lbs. My current training is crossfit oriented, but my objective is to build lower body and core strength over the winter. I lift weights 4-5x per week and am a competent power and olympic lifter. I liked the look of the dryland skiing and off-season hunting programs, but I don’t have access to sand bags at the gym I work out at. Let me know if you require any additional information.
Thanks in advance.
ROB:
There’s a disconnect between what your training objective is (lower body and core strength) and the plans you’re interested in – dryland ski and BC hunting. Neither of the plans is focused on lower body strength in the classic 1RM context.
At 6 foot, my Ideal Bodyweight for you is 185-190 pounds so you’re packing around 40+ pounds of extra weight. This could be muscle or fat – doesn’t matter – it’ makes you slower in the mountains and isn’t good for your low back, knees and other joints. Losing mass will help everything.
If you’ve been doing alot of crossfit, my guess is your endurance sucks.
Programming?
Lots of ways to go here.
If you’re looking for a significant change and assessment-based accountability in a full on MTI multi-mode (strength, work capacity, chassis integrity, endurance) do Valor.
If you are a skier, and want to take your skiing seriously this year, do the Dryland Ski Training Plan.
Want to combine Max Effort Strength and start training endurance with a significant core component? Max Effort Strength + 3 Mile Ruck Training Plan
Are you a big time Backcountry Hunter and want to professionalize your fitness for that? Backcountry Hunting Base.
Sandbags? Essential to MTI’s chassis integrity programming. Once you use them, you’ll understand. Others make their own sandbag and take it to the gym with them.
Nutrition … not sure if you’re packing around bodyfat or are built like a fire hydrant … but losing 40# will make everthing better. Here are our nutritional guidelines.
Overwhelmed? Valor
Questions?
Training for BORTAC While Still in the Border Patrol Academy
ATHLETE:
My name is —- and I am currently in the Border Patrol academy. I’ve been here for a month and graduate in May. I am interested in BORTAC and plan on dropping my package after the academy. I spoke to my BP PT instructors and they approve my decision to train on my own on top of their PT program. I currently meet the standards for BORTAC, however, I plan on being more competitive. Would you recommend the BORTAC program? Or should I do a different program while I am in the academy? Thank you for your time.
ROB:
Do you still need to be in the Border Patrol 2 years before selecting BORTAC?
Are you looking for programming on top of what you’re doing at the academy now?
What PT are you doing at the academy?
ATHLETE:
Thank you for your response. No we do not. As long as we finish our probational period and get the support of our station then we’re able to drop a package for screening. We were briefed by the BORTAC/BORSTAR chief that it’s possible after graduation to start prepping.
I am interested in a program on top of the academy. Our PT has been a combination of runs,cals, and some weights. My PT instructors are in support and said that with my current physical conditioning that my personal PT won’t effect their programming. They’ll notify me a day before so I can make adjustments if necessary.
ROB:
Copy.
I’d recommend Fortitude while at the Academy. You can complete the programming as a two-a-day with your academy training/PT.
Post graduation, I’d recommend either the Operator Sessions or the Greek Hero Plans until you get a solid date for BORTAC Selection. Then email back and I’ll put together a training calendar into selection for you.
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Building Toward Law Enforcement Academy Fitness With Hypermobility
ATHLETE:
Hello, Coach. I was just offered a job as a Park Ranger in TN. I’m currently a Park Ranger in another state, but the new job will be law enforcement (which I am not). I was told they will likely send me to the police academy in January if there are spots available, or next summer if not. I’ll be doing all park duties except LE until then.
I have hypermobility issues (EDS) and get injured more than the average person, but I do love fitness. I’m 33 and 155lb. I’ve put on nearly 20lb of muscle in the past year and feel much better and I’m the strongest I’ve ever been, though my strength is relatively low compared to peers (given my connective tissue issues). I do have some fears of my body being able to handle the academy, but I know I can push through. I’d just like to minimize the damage. I currently do prescribed fire and various other physical tasks, which I’ve been fine with, and I do a lot of hiking in addition to weight training.
My question for you is: what plans do you recommend to build me up to the police standards? Looking at the sample schedule on the academy plan, I’m not at that volume yet. Should I scale back that plan and work it for a few months? Or is there a safer progression for me? I know EDS throws a curveball in there, so no worries if you aren’t familiar or comfortable making suggestions. Just wanted to ask.
ROB:
The fitness demands of the academy will be the same for everyone … and 7 weeks directly prior to the Academy complete the Law Enforcement Academy Training Plan.
Where you start now is the question. What training are you currently doing? Any equipment issues?
ATHLETE:
I have a small home gym with dumbbells through 60lb, a barbell, a squat rack/pullup bar, and a few kettlebells, bands, etc. Once I move at the end of this month I can join a gym up there with more equipment. I’ve been doing a strength and conditioning program from Whealth, they are trainers who have similar hypermobility issues. I started with their program that is specifically for hypermobility and then graduated to the strength program for regular people. It’s 6 days a week (45min-1.5 hrs per session), 4 strength and conditioning days , 1 metabolic conditioning, and 1 active recovery. It’s a three month program that spends the 1st month focusing on strength endurance, 2nd month on hypertrophy, and 3rd on maximal strength. It’s not Crossfit but blends some of that style in. I’ve gone through that program twice now. That’s how I’ve gained the 20lb so far. I love the program but want to make sure I’m getting the specificity I’ll need.
ROB:
With your training and fitness I’d recommend you do the LE Academy Academy Training Plan now.
Much of the plan is assessment-based – so it automatically adjusts to your incoming fitness.
Let’s see how you do. I suspect you’ll be fine. Email back on the other side of this plan.
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Improving Run Speed Before a Fixed Academy Date
ATHLETE:
Hey, coach. I got my academy date this week and I’ll go on 3/29. I’ve completed the program all the way though, with a few restarts due to sickness, moving, and job training. This last round I did consecutively without any gaps. I’ve made a lot of progress, all I have to scale back is the running. My main issue is speed, when I’m running nearly all out I’m in the 7 minute mile range, and I can’t hold that for long. The fastest pace I can hold for 1.5 miles is about a 9 min mile and that’s hard. Never been a runner so I’m assuming it’s a form issue. I’ve got an appointment with a running coach in a couple of weeks to see what I’m doing wrong. I’ll take what I learn from that and apply it to the rest of my training runs.
My question is, since I have 3 months before I leave, do I continue doing this plan in cycles and keep increasing my numbers? Or should I try anything else and circle back around to this one right before the academy?
ROB:
You’ve got 14 Weeks until March 29. Here’s What I recommend
Weeks. Plan
1-6 1.5 Mile Run Improvement training Plan – included bodyweight total body and core strength training
7 Total Rest
8-14 LE Academy Training Plan – complete the 7 weeks directly before the Academy.
Questions?
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Rebuilding Deployed Fitness Before Ranger School
ATHLETE:
I ended up getting slotted for Ranger School for 14 June 2026. This gives me about 20 weeks until I report.
My plan right now is to do the Ranger School prep plan when I am 8 weeks out from that but for the 12 weeks leading up to that I am trying to decide how to proceed.
In short I have been deployed for the last 7 months and my fitness has taken a hit with the optempo of our mission and inconsistent schedule. I’m wondering what you would recommend to do leading up to starting the Ranger Prep program? Overall I have seen a slight decrease in my run times(I can still meet the Ranger 4×32 standard but not as easily as previously) and my gym based lifting strength has seen a drop as well.
My initial thought is Hector and Apollo but am also wondering if I should just do the Military On Ramp again?
ROB:
Here’s what I recommend:
Weeks Plan
1-7 Valor
8-12 Fortitude
13-20 Ranger School Training Plan – I weeks directly prior to reporting
Valor is assessment-based … so it will automatically scale to your incoming fitness across several modes (strength, endurance, work cap) and continue to push you as your fitness improves.
Fortitude continues to train these multiple modes – but isn’t assessment-based, so it will give you a break from the intensity before beginning the Ranger School Plan – which is assessment-based and 8-weeks long.
Get to work and trust the programming.
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Strength Training for High-Volume Endurance Athletes
ATHLETE:
Hello. I follow Gordo Byrn and he references your plans often. I am predominantly a cyclist, age 58, desk job 9-5. My cycling volume is in the order of 10-16 hours a week. Looking for a strength-endurance plan to protect/enhance my muscle mass, ability to move well and injury prevention. I have a good set of weights, rack, dumbbells, bands, bench in my garage.
ROB:
I’d recommend the In-Season Strength Training Plan for Endurance Athletes.
Complete 1-3 sessions/week, depending on your training time and fatigue from cycling.
Questions?
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Why MTI Uses Moderate-Paced Endurance Instead of Polarized Training
ATHLETE:
Quick question. I am about to start the ruck based selection packet as you told me to for SFRE, and I have a few questions regarding the running philosophy in your workout plans.
I am very used to HR Zones running, with most of the running I’ve ever done was polarized with fast paced intervals and long easy zone 2 runs. I see that you use a different terminology, more similar to RPE. The one that pick my interest is the “comfortable but not easy” runs. I have a hard time picturing what those are supposed to look like pace wise and HR zone wise. Could
they be compared to zone 3 runs? Threshold sessions? Endurance sessions? What are the benefits of those runs compared to the more mainstream programming fast interval and slow long runs?
I have always been told that working out in those mid range ranges was detrimental to recovery and progression, is there any truth to this?
Also, in this case, does Ruck marching “acts” as a Zone 2 long run cardio wise?
The subject passionnates me and I just want to pick your brain on the why behind the method.
Thank you!
ROB:
I’m very familiar with traditional endurance programming and the polar approach. Like many areas of MTI programming, our approach to endurance programming is contrarian to conventional wisdom.
1) I’ve found athletes can recover from moderate intensity endurance work.
Specifically concerning Polar programming, my understanding of the traditional endurance programming avoidance of moderate pacing isn’t because it wasn’t effective on increasing fitness, but because endurance coaches found their athletes couldn’t recover from this intensity.
Zone 1 / Zone 2 “base” pacing is seen as a way to keep athlete’s moving, steadily build mode-specific fitness, and be able to put in lots of volume because athletes could recover from the easy intensity.
I specifically remember reading a paragraph in Joe Friel’s book, “Total Heart Rate Training” where he said moderate pacing was the most efficient way to increase fitness but recovery was the issue.
I haven’t found this to be the case. Myself, my lab rats, and thousands of military athletes, especially, who have used MTI programming have used moderate pacing for fitness improvement very effectively.
Understand that MTI doesn’t work with year-round endurance athletes. The endurance work we do for military athletes is usually event-based – peaking speed over ground for a selection, or PFT. Also – they have multiple fitness attributes that need to be trained concurrently – strength, work capacity, tactical agility, chassis integrity.
Even on the mountain side, the mountain athletes who find and use MTI are generally multi-sport mountain athletes – there is always a level of base mountain endurance needed, but we’re generally not working with year-round competing ultra runners. We have Ultra Running plans, but these are mostly used by mulit-sport mountain athletes who have a 50k – 100-mile ultra running event goal, then after, fall back into multi-sport mode.
So it could be that year-round, especially competing, endurance athletes wouldn’t be able to recover from moderate intensity … but to my current knowledge, I haven’t seen this tested. If athletes are doing moderate intensity work, they also don’t need to go as long or as far – as it’s more efficient training than base building. It seems all the endurance coaches think alike, and if anything, even more extreme polar training has been pushed … i.e. more and more high volume (hours and hours), low intensity work.
I recently wrote a research review on a study that looked at polar training and found it worked best for high level elite athletes, but more intense training was just as effective for lower level endurance athletes.
2) When is Adequate Aerobic Base Achieved?
Overall, MTI programming has a strong assessment-based foundation, and one of the problems I have with polar endurance programming is I can’t find any program that assesses aerobic base development, and I’ve only found two published assessments of what “adequate” aerobic base is. Joe Friel said athletes had a good-enough level of aerobic base when they could do 4-hours in the mode at a zone 2 heart rate. Johnston and House of Uphill Athlete have their Heart Rate Drift Test which too me seems super complicated
However, in conventional endurance programming, the “base building” period or programming is based on time, not an assessment, and it is also decoupled from the actual duration of the event. So, what if an athlete does the Heart Rate Drift Test, and scores well … does he really need to do 12 weeks of “base work” prior to beginning more intense endurance programming?
And what about an athlete who does do the 12 weeks, and scores poorly, is he then not ready to do the more intense work?
Finally, does every endurance event really require 8-12 weeks (or whatever) of base building despite the duration of the event? You’ll see this in other ultra programming … the base period is the same for a 30K ultra as it is for a 100-mile ultra … and this doesn’t make sense.
For more on this, read our article Defining the Nebulous Aerobic Base.
3) Training Time
This is an issue for especially the tactical athletes I work with who simply don’t have 30-40 hours a week to do zone 2 training for 8 weeks before starting the more intense work. It’s also an issue for most people with jobs and kids and life. It could be (though I’m not convinced) that the traditional polar endurance training model is best from a performance perspective, but simply not deployable for most athletes because of the prescribed training time requirements.
MTI programming for long events – tactical selections, ultras, long mountain events – does have significant time commitments – but is overall short duration – so 10 weeks for SFOD-D selection for example. It’s a peaking plan … and we assume athletes can commit to this training volume for the event, then pull back after.
4) Training Distance vs. Time
Another area MTI endurance programming differs significantly from traditional endurance programming is we primarily use distance to program endurance work and not training time. And the distance we use is based on the actual event. For example, I’ve seen many traditional endurance, “polar” training plans for marathons that never prescribe mileage. Instead, all programming is time based – i.e. “90 minute run at Zone 2.” As a dumb strength & conditioning coach, this never made sense to me and I’ve always felt the programming should reflect the actual event if I was to properly prepare my athletes. So … someone running a marathon should probably know what it feels like to run 26+ miles over two days and at least 18-miles in one effort.
There’s more to endurance performance than just your aerobic base fitness … there’s the joint, muscle and ligament strength and “toughening” that needs to be trained in the run up to the event. As well, it’s important the athlete knows what it “feels like” prior to the event. I’ve failed as a s&c coach if an athlete who uses one of my programs to prepare for an event, then gets there, and is hit with something he’s never felt before. We’ve found that mental fitness is mode-specific and a lot of this is stress inoculation …. so hitting the “wall” at mile 18 during a marathon always sucks, but it sucks less if you know what it feels like and have been there before. This is why our tactical selection programs have long (mulit-hour) weekend “mini events” and our triathlon training has actual weekend triathlons.
4) Programming Focus + Intensity
Overall, we’ve found assessment-based, threshold intervals are by far the most effective and efficient way to train speed over ground for a specific event up to 12 miles. Again, most MTI endurance programming would be considered “peaking” programming by traditional endurance coaches … the difference is we don’t have the months of aerobic base building prior.
In conclusion … Traditional, conventional-thinking, endurance programming has not worked for MTI and the athletes we serve primarily because of required training time (both per week and months ahead), but also because it’s primary assumption hasn’t rung true for us – that athletes can’t recover from moderate pacing.
Also – the whole touchy-feely, non-assessment-based approach to “adequate aerobic base fitness” doesn’t work for me. For a while we tried to create our own assessment – 60 minute run for distance at Zone 2, and age-based. But even this is too general – would a good score on this be adequate for a 100-mile ultra?
Clearly, other coaches working with competing, committed full-time (almost) endurance athletes have had success with the polar model – which is likely why it dominates programming in that world now. However, accomodation is universal, and experienced endurance athletes who’ve trained polar for years, at some point, will find significant diminishing returns from hours and hours of zone 2 work. It seems the traditional endurance coach answer is even more Zone 2 training …. ?
ATHLETE:
Good Morning Coach,
Awesome read, really interesting to hear your train of thought. I’ve been doing mostly polarized for a bit so I cannot wait to start training the MTI way for the next 8 months. Thank you so much for your time and explanations.
Merry Christmas and a Happy new year to you and your family
Amicallly,
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Restarting Fitness After Years of Inactivity and a Spinal Injury
ATHLETE:
My name is ——, and I am a member of the Italian military. I have previously purchased and followed some of your programs, and I must say I was very impressed with the results.
Unfortunately, a few years ago, due to various personal and work-related issues, I almost completely stopped training. I transitioned from an operational role to an office role, which requires me to spend many hours sitting at a computer with very little free time. I leave home at 6:00 a.m. and return at 7:00 p.m., at which point I still have household chores to attend to.
I am looking for a program to help me resume training effectively, reach a decent level of general physical preparedness, and lose the weight I’ve gained during these years of inactivity. I was considering the “Busy Dad Limited Equipment” bundle, but I am not sure if I should start with something more basic.
Most importantly, I want to avoid further injuries at all costs. A few months ago, I suffered a vertebral fracture during a parachute jump at work, which resulted in a four-month recovery period.
What would you recommend as the best starting point given my schedule and physical history?
ROB:
Start with Bodyweight Beginner, then move to the Busy Dad Limited Equipment plans.
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Post-SFRE Programming to Drive Down Run and Ruck Times
ATHLETE:
I just completed an SFRE and was selected to move on to 3/20’s SFCP course with an 18x contract. My scores this weekend were as follows:
230# Bodyweight
13:56 2 Mile Run
44 HRPU
14 Pull Ups
3:40 Plank
40:23 5 MIle Run
1:56 8 Mile Ruck
8:30 O Course
I Know I need to focus on driving my run and ruck times down so that I can smoke the standards when I’m not fresh. I need to beat my current scores when I report to SFCP at the end of March, and my goal is to attend selection around this time in 2026. Where should I start within the MTI Ecosystem?
ROB:
Congrats on SFRE!
Why do you need to beat these scores in March? Is there another gate PFT there?
This is important for programming. The goal is to pass SFAS next year … and you want to first recover from SFRE, then build and peak for SFAS. You can’t train for peak fitness all year long … it’s too intense at least the way I program … and you’ll over train.
How long ago was SFRE for you? If a while, what have you been doing for training?
Age/Height?
ATHLETE:
Thanks for the quick response!
I finished SFRE this past weekend. Yes there will be another set of the same gates in March and I am expected to come back and beat my current scores on everything, as I was effectively on the margin for almost all events. This was direct feedback from the board at SFRE when I was selected to move on.
33 / 6’0 – I take recovery seriously and have a D1 Athletic Background, if that is worth anything.
ROB:
This week? Take a full weeks rest, or if you need to do something, do the Sample Training week from our Bodyweight Flow Training Plan.
You have 14 weeks until Monday, March 23. Here’s what I recommend;
Week Plan
1 Total Rest or the Sample Training Week from the the Bodyweight Flow Training Plan
2-7 Fortitude – this is a 7 week plan. Do weeks 1-5 as prescribed, skip week 6, and do week 7 (taper/unload)
8-14 SFRE Training Plan – Do the training plan as prescribed, but skip Saturday’s Mini event and do a 60-90 minute recovery run instead.
At 6’0″, my ideal bodyweight for you is 185#. Losing 20-40 pounds will improve everything – PFT results, rucking/run times, etc. and also help your joints. Here are our nutritional guidelines. Cut sugar and bad carbs and you’ll shed bodyfat. As well, if you’re packing a lot of muscle, the endurance in MTI programming will hopefully eat up some of your excess muscle mass.
Questions?
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Choosing Programming When Training Days Are Unpredictable
ATHLETE:
Good evening. I’m revisiting an old question that I asked earlier this month or back in November with new information.
While my job will remain the same with some flexibility, I will be in hardened structures with access to a full gym. Would you still recommend the Busy Operator training plans, or would the Military Athlete Flex Full Gym Training Plan be better suited for the certainly limited time / potential loss in training days due to constrained scheduling that I know I will experience (training limited to less than 5 days per week)?
Thank you for your feedback and all that you do.
ROB:
Military Athlete Flex Full Gym if your training schedule is uncertain. Many of the Busy Operator plans have progression … which is difficult to maintain without a set training schedule.
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Building Continuous Running Capacity While Keeping Strength
ATHLETE:
Hoping to get your advice on the following:
What is the best plan or sequence of plans to build running capacity while maintaining regular strength work?
What do I mean by “running capacity”? I can run about a mile right now and have in the past competed in 10ks and Olympic triathlons. At the height of my fitness I ran a 3 mile in 19:48. I would like to get back to comfortably running 5-10k distances. I have been doing run/walk off an on, but this does not seem to scale well and does not meet the goal of actually being able to continuously run the distances I’m targeting.
I am interested in the max strength + n distance plans, but these seem to be about dialing in performance at an already achievable distance. My initial thought was to do the 1 mile and then progress to the 3, etc…
A little about me:
30 yrs, 220 lbs currently (so I also need to lose weight)
Day job is in tech, I have no professional fitness requirements.
I’m currently training about 4-5 days a week with an emphasis on
– rucking (#45 over short, fast distances 1-3 miles and longer time-based efforts. I’m comfortable doing 3 miles at a 16:45 pace);
– strength (maintaining squat/dead/bench with minimal additions. Current 1 RM Squat 240, Bench 225, Dead 300)
Existing issues: over the last few years, I have started to develop foot numbness when running longer distances. I have ruled out spinal issues with a couple of PTs, and so my main suspect is weight and ramping too quickly. Hence being conservative on running volume.
Would appreciate any direction.
ROB:
Start with the Max Effort Strength + 1.5 Mile Run Training Plan. Run/walk as needed, but push to run the full time for all the running in the plan. Don’t discount that part of the issue could simply be mental. I like this plan for you over the Max Effort Strength + 1 Mile Plan because of the required 800m repeats.
This plan is assessment-based … so it will scale to your incoming fitness and continue to push you as your fitness improves.
Be consistent – just show up and grind. Trust the programming and don’t judge yourself. Embrace the suck and the journey.
Nutrition – Here are our recommendations. Cut sugar and bad carbs and you’ll cut fat. Again … be consistent and trust the programming.
Email back on the other side of this plan.
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Training After Hernia Surgery Without Making Things Worse
ATHLETE:
Have been using your program for years. Unfortunately just had hernia surgery, any suggestions on what you programs you offer that I can do for the 6-8 week recovery period.
ROB:
I’m not a doctor, and am no expert on hernias – so keep that in mind.
But – when you’re cleared to train from your doctor, start back with Bodyweight Beginner.
Between now and then, watch your diet closely – and walk a lot.
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Final Month Preparation for a 18,491-Foot Summit Attempt
ATHLETE:
Good morning. I am doing a trip Feb 4-8 to summit Pico de Orizaba in Mexico. That’s 18491 feet. For background, I am 49, former military, have stayed in decent shape most of my life. Have run 6 marathons. I recently did a 13000 foot peak. Strength and endurance seemed fine. No issues other than lightheaded once we got above 10k. This was done with zero acclimatization.
I was wondering if you recommend a plan for me to use over the next month to dial in the training . I do get to the gym 3-4 times per week and do a mix of functional strength and more traditional lifts .
ROB:
Pls tell me more about the trip.
Days?
Pack weight?
Guided?
Total elevation gain / loss and total distance for the summit push?
ATHLETE:
Thanks for the quick response. I also forgot to mention, I did your 30 min step up challenge . I was able to do about 630 step ups in 30 mins.
I am attaching the itinerary for the trip. This is a guided trip .
ROB:
Peak Bagger Training Plan – do as much as possible until you depart for your trip.
For the step ups in the plan, use the same load you’ll expect to carry on your summit attempts.
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Time-Constrained Law Enforcement Fitness Without Injury Risk
ATHLETE:
I wanted to reach out because I have hit an inflection point in my training and am trying to figure out the best program for future training.
I used MTI to dramatically improve upper body and core strength for Academy PFTs and kept up with Crossfit and Muay Thai post federal law enforcement academy
I’ve had some physical setbacks this past year that ended with a fall from the rig that resulted in a fracture of the humerus that is likely to keep me our if the field for at least another two months.
I am trying to figure out the best programming for primarily time constrained (I can do one longer day a week but with a toddler and high case load I’ve got about 60-76 minutes a day max to work with). I’m not patrol but do work regular cases with violent crime elements in an urban setting, so strength and cardio are important. I’m just looking to do all of this without intense gymnastics movements that put me at risk of injuries I can’t afford while on the job.
Any help sorting through all the programming would be very much appreciated!
Thank you and happy holiday season
ROB:
I’d recommend our Busy Dad Full Gym programming – 2 options:
1) Busy Dad Full Gym Plans – can be purchased individually and also available with a subscription
2) Busy Dad Sessions – require subscription
Multi-modal training, 30-45 minute sessions.
Questions?