Q&A 12.9.21

QUESTION

Thanks for all you do and I hope your endeavors continue to be as successful as they appear to be!!

Need some assistance selecting a plan for a young man I’m mentoring. He’s in the process of getting his paperwork completed to join the Army’s (Texas National Guard) ROTC program. Basic training may start as early as June / July 2022 prior to him starting an ROTC program in Texas in Sept. 2022.

Background of Athlete:

Graduated High School this past May

6’-3”, 240 lbs (built like a typical large high school lineman without the strength. Kinda soft but a big frame). No sports growing up. Was big in JROTC and just focused on PT minimum requirements Mentally strong, committed to do the work. Has been working out / coached in MTI workouts for approx. 2 months. Core strength is slowly coming along.

Goals of Athlete:

Prepare for basic training. Not just to survive but to be able to thrive. Lose weight. Be able to do pull ups (none at this time)

Thanks for the time. Looking forward to your direction.

ANSWER

Plans/order in the Virtue Packet, beginning with Military OnRamp.

And have him follow our dietary recommendations.

– Rob

QUESTION

I wanted to reach out in regard to the 3 mile run plan I recently purchased. I have some questions on the strength days. Would replacing these days with a high rep weight training routine impact the run plan at all? My main focus is running but I would like to maintain strength as much as I possibly can.

Any information is greatly appreciated.

ANSWER

Not sure. Best to follow the programming. As well, don’t pooh-pooh the strength training in the plan – esp. the leg blasters. Out research has found leg blasters to be as effective as improving 1RM leg strength as heavy front squats.

Best to follow the programming as prescribed.

– Rob

QUESTION

I’ve got a monhly athelete subscription and I’m an SFQC grad/new Army SF guy– currently in language school. I completed SERE school a little over two months ago and came out underweight and severely understrength. I started your BIG 3 + Run in order to get some basic strength back and it has worked very well. I’m trying to decide what program to go with next. I have an ACFT in +/- 3 months that I want to make sure I’m maxing, but beyond that I’m particularly keen on maintaining/improving strength (specifically in my upper body/chest where I tend to lose strength fastest) while increasing my run speed. I’ve considered your ACFT programming but it’s a bit specific when contrasted with your other tactical athletic programming. Any suggestions would be appreciated. Thank you.

ANSWER

Plans/order in the Greek Hero Packet starting with Hector.

ACFT? – best is to train specifically for this event the weeks leading up to the assessment. I’d recommend the first 3-4 weeks of the ACFT Training Plan directly before your test, then drop back into the Greek Hero plans.

– Rob

QUESTION

I am 58 years young. I snowboard, hike and I run the Pikes Peak Ascent, I also want to get into bicycling.

I am in ok shape but not great. One Nov 15th I will have my left knee replaced. I need something that will have me

get back into shape. Pikes Peak is my main goal and it will be Sept 17, Any thoughts

ANSWER

After surgery, when you’re competent on crunches, complete the Training Program for Athletes Suffering Leg Injury. This isn’t a rehap program for your recovering leg, but will work the rest of your body around the leg while you’re in PT.

I’ve not personally worked with someone who’s had a knee replacement – so I’m not sure what’s possible once you clear PT and are green lighted to train.

I built the Post-Rehab Leg Injury Training Plan for athletes recovering from knee/ankle/foot surgery, and I’d direct you there to start. You’ll want to look at the sample training prior to purchase to see if you are cleared to do the prescribed movements with your knee.

After the Post Re-hab plan, complete the Mountaineering/Hiking Prep Training Plan, then email back for the next steps.

– Rob

QUESTION

First…at some point I will write a more full testimonial, but I can put it simply…MTI has changed my life. Prior to discovering MTI I was undisciplined, out of shape, and let the “challenge” of getting physically fit dissuaded me from pursuing what I really want to do (Federal LE). After finding MTI, it eliminated so many excuses because the programming is so simple. Difficult, but simple. Sure, new exercises I wasn’t familiar with and had to learn…the resources are there though. Everything is so clearly laid out it completely eliminates all excuses and really helps to enable discipline because you know exactly what you need to do each day and it’s just up to you to do it. I’m sure I’m not the first person to provide feedback like this because it seems so obvious and yet, for whatever reason, the fitness industry seems intent on going the opposite direction and making things complicated and exclusive. I think a lot of people are with me in saying, “just tell me what I need to do today to get to where I want to be.” And your programming answers that, whatever someone’s fitness goals are. Thank you for showing me I can actually pursue my career goals and fitness isn’t the barrier.

Second…I’m in the hiring process for DSS and can currently pass their PRT (2min push ups and sit ups, and 1.5 mi run). My biggest area for improvement is the run. Ideally I’d like to crush the PRT and be able to crush FLETC’s test too. I have an unclear timeline…final interview hasn’t been scheduled yet then there’s background check so between one to two years to actually attending FLETC, assuming I get an offer. What plans in the meantime to progress as much as possible?
The complicating factor to all this is there’s obviously no guarantee I get an offer and, if I don’t, I’m planning on enlisting 18X or trying to join a reserve SF unit, depending on where I’m at in my civilian career at that time. Can you recommend a sequence of plans given the timeline ambiguity. Regardless of the “final destination” I’m planning to do the relevant prep plan in the 6 weeks before (be that DSS/FLETC or SFRE/SFAS); just want to pursue the best route possible for base fitness as I’m waiting.

ANSWER

Thanks for the note and I’m glad our programming has worked for you!

Programming?

You don’t want to keep training again and again for the PT test. It will get stale and you’ll plateau.

Start now with the LE Academy Training Plan, then drop into the plans/order in the Spirits Packetfor LE Patrol/Detectives.

After the first couple Spirits Plan, drop in the FLETC PEB Training Plan then drop back into the Spirits plans.

Re-complete the LE Academy Training Plan in the weeks directly before attending FLETC.

– Rob

QUESTION

Do you have any articles on using theragun rather than/ in addition to foam rollers for the recovery portions of the work outs?

Any thoughts on the theragun as an effective recovery tool in general?

A search of theragun on the site had one link to an article that talked about which one to buy.

ANSWER

No …. never studied these and have not read any research. On the surface seems like another gimmick gizmo.

Our work on foam rollers found there was a difference, but you had to foam roll A LOT! – like 30-45 minutes in one session.

I’m really not a believer in any of this comfort/recovery stuff including supplements, hot showers, ice baths, massages, yoga, acupuncture, etc….

The research I’ve read has found little to no real effect.

That being said, when an athlete comes in and says the’ve found an amazing masseuse, great yoga instructor, or life-changing supplement, my response is always, “if it’s working for you, keep doing it.”

But … I don’t endorse any of this stuff. We include a little foam rolling in our programming simply because athletes like it.

Specifically to the theragun, I’d recommend you search google scholar to see if anything pops up.

– Rob

QUESTION

I’m a longtime subscriber to MTI and I’m getting back into mountain races (alpine ultramarathons) now that COVID restrictions are lifting in my area. Your Ultra preseason and 50 mile training plans prescribe lifting before running, but my schedule often can’t support that. What are the trade offs for swapping the timing of workouts? Are there significant effects to running in the morning and hitting the gym in the afternoon?

Thanks for all you guys do!

ANSWER

Not enough to worry about. Your schedule will work.

– Rob

QUESTION

I’d love you read your insights on this program. I enjoyed and mostly agree with your essays on THOR and FMS?

I read this article off last weeks Arete.

Thanks.

ANSWER

Tried the FMS and this line of thinking. Don’t believe in it. See below …

Read here: “The Tyranny of the FMS”

– Rob

QUESTION

Does the Spirits packet complement the programs such as Greek Hero?

I work in law enforcement and also in the National Guard. In the past I have focused more on the MTI programs designed for the military such as Greek Hero and Valor. This was due mainly to the fact that since I am not the strongest runner I didn’t wanted to avoid the extra weight from the hypertrophy that many of the LE programs emphasize.

I looked over the Spirits packet and noticed that it included a lot of the same programming as Greek Hero. Overall do you think it would be a good idea to folllw the Spirits packet and then jump into military based one if I have a school/event that gets scheduled?

Thank you

ANSWER

There are some significant differences between our Base Fitness for the military (Greek Hero) and Base Fitness for LE Patrol/Detective (Spirits).

The biggest difference is endurance. The Greek Hero plans have more emphasis, and more endurance programming to reflect the greater endurance fitness demand for soldiers. So – more running, and rucking. The Spirits plans have short endurance (1-3 miles) – and no rucking.

Next is upper body hypertrophy – which is included in the Spirits packets. Big arms and chest can be a deterrent to bad guys – so program it in for these plans.

As per your question – the programming will complement each other.

– Rob

QUESTION

I’ve been looking at your guys plans for a while now and was planning on buying the Bodyweight Foundation Training Plan today to start getting myself into shape for my upcoming soccer season in the spring. I looked over your website and found the Soccer Prep Plans and would rather do that, but I don’t have 21 weeks to complete all three plans. What would you recommend as far as getting in to shape for the season? My thought was either do the Bodyweight Foundation plan and then jump into the Boys Soccer Preseason Peak or do the first two training plans of the soccer plan, I’ve got about 16 weeks until tryouts on February 28th. Again what do you think would be the best approach? I am planning on doing the In-Season Strength Training Plan once the season starts. Thanks, I can’t wait to start your training plans!

ANSWER

You’ll want to start with Soccer Base.

– Rob

QUESTION

Thanks for the great stuff you put out. Top notch.

I’m planning for the winter training season down here in Tucson, AZ for the summer fire season on a hotshot crew. I’d like to complete the Big 24, Humility, and hotshot preseason. Which order would you recommend? Or any other plan progressions to gain strength, lose fat, then focus on fire training? Timeline is from October to the end of March. Thanks for any advice.

ANSWER

Best would be to complete the plans/order in our Wildfire Packet of plans named for killer fires.

These plans are purpose-built as off-season programming for wildland fire. Start with Blackwater.

You can run these plans up to when you report in the spring if you’ve already completed our Smoke Jumper / Hotshot Preseason Training PLan. If you haven’t completed this plan, drop out of the packet plans the 7 weeks directly before reporting and complete this plan.

If you want to do a pure strength focused plan before starting this work, do Big 24 now, then drop into Blackwater.

– Rob

QUESTION

I set a lofty goal of trying to max this new acft in the next 18 months. My question is should I just keep running the acft improvement plan over and over again or switch to other plans that focus on my weaker areas and switch back to the acft improvement 6 weeks out from the test? Right now I have an over all I have a raw score of 536 with the following

Deadlift 340lbs / 100 points

Standing power throw 10.6 / 87 points

Hand release push ups 44 / 84 points

Sprint drag carry 1:45 / 95 points

Leg tuck 15 / 90 points

2 mile run 16:30 / 80 points

Do you have any suggestions on what program to run to focus on my weak areas prior to switch back to the acft improvement? Thank you for the time and the help.

ANSWER

I wouldn’t recommend re-completing the plan over and over …. you’ll eventually plateau and training will become stale.

That being said, the best way to train specifically for the test is to train these specific movements.

All that being said …. I’d recommend you switch to the Big 3 Strength + 2-Mile Run Plan to switch it up while still working on your run.

– Rob

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