Q&A 3.12.20

QUESTION

I am about to complete TLU, and I previously completed Big 24.  I was wondering what you would recommend next.  I am currently deployed, but it is easier to do gym-based workouts then incorporating any rucking, due to space on storing our rucks in our rooms.

ANSWER

Options:
1) Ultimate Work Capacity – you may need to modify/cut the Saturday endurance work depending on your location.
– Rob

QUESTION

I am in the military and I am a comm dude in the community I need something that will maintain my cardio but I need to build my all around strength, my rucking could be faster, my running Is good but I really need to work on my strength I have started a better diet to support something to work on my strength I just don’t know what exercise to do could you please point me in the right direction please, thank you

ANSWER

I’d recommend beginning our stuff with Apollo. This is a multi-modal training plan designed for military athletes but has a slight strength emphasis. This should help build your strength while maintaining your running/endurance fitness.
– Rob

QUESTION

I do heavy back squats once a week
5X5 and after the back squats I do three 3X10 front squats for a burn
out. Not sure if doing back squats then front squats is beneficial.

ANSWER

Difficult to answer you question without seeing the overall program – as this isn’t mine.
I will say that training to burn out with the 3×10 front squats is what I’d call hypertrophy (mass building) rather than strength training and will work to add mass to your legs.
– Rob

QUESTION

I just read your Programming Holy Grail post and it mentions the idea of hybrid training- the example was a tactical/mountain athlete I believe.
When I am done the backcountry hunter packet and heading into October/November this year I’ll want to head into a strength/hypertrophy biased program I’m thinking for a period of time.

I am a firefighter so figure maybe a hybrid approach might be good??

What program(s) would you point a fella in for that type of programming?  Obviously not in a hurry but curious as I like to do my research ahead of time!

ANSWER

We don’t recommend hypertrophy training for most tactical, and all-mountain athletes. Extra mass, possibly without more strength, is just more weight to move around. The exception is for certain LE athletes – patrol/detectives and corrections – where a bigger upper body can be an intimidating factor to bad guys. That said … here are your options from MTI programming:
1) Ultimate Meathead Cycle – gym-based, 4 day/week plan with 3 days focused on strength (lower/total) and hypertrophy (upper body). Think heavy sets of 3 reps of back squats supersetted with sets of 10 reps of dumbbell flys. This plan most closely matches what you ask for.
2) Plans/Order in the Notorious Prison Packet beginning with Rikers – these plans concurrently train strength, work capacity, grip strength, upper body hypertrophy, chassis integrity (core) and tactical agility. Great, multi-modal programming.
3) Plans/Order in the Big Cat Series for Fire Rescue, beginning with Jaguar. Mission-Direct for Fire Rescue (strength, work capacity, chassis integrity, tactical agility) – but no hypertrophy.
– Rob

QUESTION

I did the body weight program and I participated in the trap bar deadlift trail. I’m getting over a pretty bad back injury that lasted for years. I just want to improve my overall strength and fitness level. I feel like an out of shape disgusting pig. I’m Marine Arty guy, so I don’t necessarily have to be SOF level but I would like to get back to above the average Marine. Any suggestions?

ANSWER

1) Plans/order in the Greek Hero Packet beginning with Hector. These are designed or military infantry/SOF and concurrently train strength, work capacity, chassis integrity (core), endurance (running, ruck), and tactical agility.
2) Plans/order in the Country Singer Packet beginning with Johnny. These apply MTI base fitness programming for athletes who are not tactical or mountain and concurrently train strength, work capacity, chassis integrity and endurance (running).
Both options are high level programming.
– Rob

QUESTION

I’m an active duty Marine stationed aboard MCAS Miramar in San Diego. I was an avid bodybuilder my first few years in and just last year I started feeling burnt out and lost interest in the sport. Not to mention that being “big” didn’t help my functional fitness or PFT scores. I’ve been looking for a program that is more conducive to my career as a Marine and I found out about MTI after doing some research.

I’m interested in your Greek Hero series, but I can’t afford the entire packet right now. What would be the best program in the series to improve speed and endurance? That’s my biggest weakness. Would it be Actaeon?

I look forward to hearing from you!

ANSWER

Yes on Actaeon. Enjoy the 800m ruck run repeats …
– Rob

QUESTION

I’m working on the bodyweight programs (currently on week two of bodyweight I) and I have some renovations at my home gym so I had to take down my pull up bar and not every gym I go to has a pull up bar. Any suggestions for a good substitute for pull ups in the short term? Obviously pull ups are the best but I’ve been doing rows with a barbell and some weight and rows hanging from a barbell on a bench press rack (body almost horizontal). I’m open to suggestions though.

ANSWER

Horizontal Pull Ups — Hanging from a barbell on a bench press rack.
– Rob

QUESTION

Hope all is well-I thought I remember reading awhile back that MTI had started a programming site for young athletes, but can’t seem to find it. Was I hallucinating?

ANSWER

– Rob

QUESTION

Long time follower of your work. Recently Im just finishing up Ironman training and looking to move back into the Daily Operator cycle. Before I do, I wanted to double check my understanding-
The plan is to again go from Bodyweight Base, to Ramp Up, to the Daily Operator Hector through Actaeon.
Lets say though that loaded runs and ruck running isn’t what I’m looking for. Does it affect the goal of this cycle to exchange it with running or cycling? In addition, adding the swimming in the morning is another thing I’m interested in.
All in all, would you recommend my combination of ideas or should I look at spacing things out a bit smarter~
Regardless, love your plans. I added +100lbs to every compound the last time I ran your cycles and am hoping for the same effect.

ANSWER

Replace rucking with running or cycling?  – Yes, it will affect the goal of our military programming as one of the fitness demands of all military athletes is movement under load. The most mission-direct method we’ve found to train for rucking is to ruck – which is why it’s in our programming.
We understand from a long term durability perspective rucking may not be the best on the body, but that’s part of the job you chose, and the last thing I want as a coach is to have you arrive at a deployment or some other mission where rucking is a daily reality, and not have you physically prepared. This is the path to injury.
But, you’re a professional athlete, and inescapably responsible for your physical job preparation.
Swimming? Best not to double up with our programming. Better would be, after Military OnRamp if your current fitness is suspect, to drop into the Pirate Series of plans designed for military/LE units with water-based mission sets. These programs include swimming.
– Rob

QUESTION

I’ve purchased a few programs in the past and I decided to humble myself and start with your body weight foundation followed by the body weight build. I was wondering, what was your opinion on doing the ultimate work capacity immediately after? Is it too ambitious?

ANSWER

You could try – the only thing I’m not sure about is some of the prescribed loading in the Ultimate Work Capacity events – which you may need to scale down.
Best would be to do a multimodal program first, which includes free weight strength, work capacity, endurance, and loaded chassis integrity – then do UMC.
So, after Bodyweight Foundation, I’d recommend Johnny, then Ultimate Work Capacity if you want to focus just on work cap for a cycle.
– Rob

QUESTION

I’m 44, airport police and firefighter and just completed police Academy as well as Fire Recert. (Cpat was a breeze thanks to your program). I will recommend your CPAT plan for the upcoming potential recruits. Best anywhere and well worth the nominal price.

I am switching over to SF45 due to knee problems. I work two jobs and though the time to work out is not the problem but enough rest is.  I’ve found that when I kill it with the Humility plan or the Hypertrophy for Skinny guys  I can’t get enough rest and still work my 2 jobs, kids, etc.

Is SF 45 the right choice and should I start with Alpha or skip to packet 2 Echo?

Just trying to keep my weight down,  tone up and keep some good cardio fitness going.

ANSWER

Start with SF45 Alpha.
– Rob

QUESTION

Just finished week 4 of Jaguar.  I was wondering if you have a standard or an average of how many reps your athletes normally get on the 80# SB Get up and on the step over assessment.
Thanks.  I absolutely love this program!!

ANSWER

The plan and assessment calls for a 60# sandbag, not an 80. I had some lab rats do the full assessment years ago and can’t remember what the scores were for this event … but they completed it after all the other events prior … so that would push their scores down quite a bit.
But … use a 60#.
– Rob

QUESTION

I love what you guys are doing and thank you for providing a hard program. I’ve seen the bullshit programs from other sites (military.com or passranger.com) and none give me the confidence nor challenge me enough.
So I’m finishing up week 2 and I’m trying to follow the program to the T, but I had a question. On days where it’s 35% or 40% Max push up or sit-ups based off the RPFT. I typically start hitting muscle failure around the end of the third set. If I can’t do a push up with solid form, I begin to finish out the set doing modified push ups.
Is it more beneficial to take a knee,  and knock them out in mini sets of 2 or 3 until I finish the set. OR should I continue with doing modified until I hit that number for the set?
Also, is this typical to hit MF Midway through?
Thanks for your help.

ANSWER

Everyone is different on the push ups, but it’s not uncommon to have trouble with these  by the 3rd rounds, esp. later in the cycle. It’s okay to go to your knees to finish the prescribed reps. I have to.
– Rob

QUESTION

I’m not in Army yet but I’m training to enter and to go through SFAS and I was just curious what programs I should do and what order I should do them before I do the ruck based training. Thanks.

ANSWER

Follow the plans/order in the Ruck Based Selection Training Packet.
– Rob

QUESTION

I’m interested in getting back into good all around shape and feeling overwhelmed by the volume of plans at MTN Tactical.

I’m not overweight and in average shape. That said I haven’t been active since last May when I ran a marathon (4:21:34).

I live out west in the mountains so the game hunting plans sounded interesting but might be too much for me until I’m more fit.

Can you recommend any mountain beginner trainings to get into overall good shape before progressing to another plan?

ANSWER

I’d recommend starting our stuff with the Bodyweight Foundation Training Plan. Don’t be fooled by “bodyweight” – this plan is no joke and will lay a good foundation for follow-on MTI programming.
– Rob

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