Q&A 3.15.18

by SSD

QUESTION

I am looking to run through the Greek Hero Series.  Ultimately, I would like to start with one and progress through the remaining ones.  What order would you recommend?

ANSWER

The order listed in the packet – beginning with the Military OnRamp Training Plan, if you’re new to our stuff. If you’ve done our programming before, start with Hector.
– Rob

QUESTION

Hey Rob, what would a good substitute for swimming? I’m an airborne hold right now and I don’t have access to a pool.

ANSWER

No real good substitute for the pool – closest would be rowing on an erg.
– Rob

QUESTION

I have had really good success this year using the ski workout plans, but am beginning to transition to my mountain bike. I just have a quick question about the plan. On days where there is both a gym and a cycling component should I do those both at the same time, or am I good to do the gym in the morning and the cycling in the evening?

ANSWER

You can split the sessions, AM and PM.
– Rob

QUESTION

I’m 47, and neither in LE, Armed forces or other “tactical” professions. However, I like to stay fit, and am motivated by the various tests and standards used in these professions.

My UBRR is 1150-1200, and I am happy with that. My 1 RM strength is some way below the standards MTI operate with: typically 25-30% below.

My aim is to increase my PR to somewhere near the standards you use for tactical athletes, preferably without getting much bigger and heavier (80 kg now).

Which program do you recommend as a “quick-fix”?

And after that, which program do you recommend as a longer term training cycle to maintain both absolute strength and the more calisthenics based fitness level I am at now?

 

ANSWER

I’d recommend beginning with the MTI Relative Strength Assessment Training Plan, and following it up with the plans and order in the SF45 packet. The SF45 plans are designed as day-to-day training for tactical athletes ages 45-55.
– Rob

QUESTION

I am a 23 year old woman, and I am looking to build overall strength and increase body tone. In addition, I would like to maintain a cardio routine. I like aspects of both the Big 24 V4and the Athena program, and was thus thinking of combining them to create a hybrid plan. I was wondering if you had any insight into combining these programs. For example, is there any exercises that you recommend keeping or removing, based on my goals. For the Athena program, I am not entirely interested in the shuttle runs or hop-over-cone drills. However, I do like the squat jump and quadzzila exercises. I like many aspects of the Big 24 V4 plan to build strength, but would like more than just lifts in my program. I will be completing the program in a general exercise gym.

Looking forward to hearing any insight or recommendations you may have.

ANSWER

Best not to combine elements of different training plans. Also not best from a fitness/athlete perspective to pick and choose exercises you like, instead of what you need. What happens is you end up doing what you’re good at, or what you’ve always done, which is usually what you’re good at.
I’d recommend you complete our new 1-Lift Per Day Training Plan, and do the programming as prescribed. Follow it up with SF45 Delta.
– Rob

QUESTION

Good afternoon, I had a grade V ac joint separation about a week ago from a fall playing football(non-competitive). Unfortunately, the injury will need surgery and will be non-weight bearing for about three months.

I have been a big fan of the 357 strength program and have used it almost exclusively for about a year now. Do you offer any programs that are made specifically for those with non-weight bearing shoulder injuries? Possibly that have the same goals in mind as 357 strength.

Thanks for everything you and your team do there.

ANSWER

Our Training Plan for Athletes Suffering Arm Injury is designed for athletes like you. The plan isn’t a rehab plan for your injured shoulder, but instead trains the rest of your body around your injury.
– Rob

QUESTION

I’m an 18-Xray leaving for OSUT (then Airborne, then SOPC, then SFAS, etc.) in December. What kind of programming should I use before I leave? What would you recommend during holdover(s)?

ANSWER

We recommend athletes with 18x contracts complete the plans and order in the Ruck Based Selection Training Packet prior to basic.
– Rob

QUESTION

I am an active duty Force Recon Marine.  I am looking for another training program.  I have completed the virtue series a couple of times and I am looking for something to take me Further.  My main goals are increase my 3mile run time, My 12 mile ruck time, and maintain a good balance with everything else.  I have two bulged discs in my back that occasionally cause me discomfort.  Since starting your programming it has been less of an issue but anything to improve my resilience and durability is crucial.  Please let me know if you have any suggestions.  Thanks for what you guys do.

ANSWER

Move to the plans/order in the Greek Hero packet, beginning with Hector.
– Rob

QUESTION

What can be substituted for dead lift, hang cleans, power cleans, and the liking???
I have a lower back issue and honestly don’t wanna make things worse.
Any thoughts?

ANSWER

Start with the Bodyweight Foundation Training Plan, then follow it up with the Low Back Fitness Training Plan.
– Rob

QUESTION

I just got done with the Military Onramp and am moving into USAF PAST program. I don’t have a strong history in swimming and have been trying to work on swimming some during the Onramp program. I have no problem putting my heart into this and not getting out of the pool until the session is complete. What do I do if I can’t complete the 500’s or 250’s in the pool without stopping? I don’t know if I should break it down to 50’s and progress upwards or go as long as I can without stopping. I noticed that if I try to go as long as I can my form becomes horrible. Thanks for your help.

ANSWER

Break the swims as need. Also, spend some money and get some swimming lessons – form will make a huge difference.
– Rob

QUESTION

So my overall goal is to go to SFAS after this deployment working with an ODA overseas on this deployment. My PT score isn’t the best. I have the capacity to do very well. My best run time is a 13:12 2 mile and I always max my sit-ups during a PT Test. Push ups, Pull ups, and upper body strength are my weakness.

I was doing Strong lifts 5×5 and made some very good strength gains but I always struggled with bench press.

My overall goal is to go to selection, but in the mean time I need to have a much better PT score to confidently go for one, and be in better shape than I am currently. I am a very strong with a Ruck on my back and have no problem ducking at all.

Goals: 1) Max a Army PT test
2) improve on strength gains ( 3 foundational lifts such as squat, bench, deadlift)

The problem I have is how do I find a good medium? Do I focus on one goal? Because SFAS prep is much different than strength improvement.

What do you guys suggest? My buddy used your SF prep guide for selection both times and on the 2nd time he made it and is now in the Delta course at Bragg.

ANSWER

I’d recommend the plans and progression in the Ruck Based Selection Training Packet.
– Rob

QUESTION

Real quick, I decided to give your hypertrophy for skinny guys a go just for fun and I have to say that it tested me more than my usual 10×10 back squats. I really like that program, although I didn’t need it.
I’m looking for some insight as to what direction I should go next. I am going into the last week of the hypertrophy program. I am doing the Spartan race, the one after the sprint and before the beast on July 28th with no running base as of now, but I have a good running background and just started running small for the routine aspect of it.
I want to try your ultimate work capacity program, but nowhere close due to conditioning level. I was wondering what I could do condition wise to do prepare for that program?
I appreciate your time!

ANSWER

I’d recommend you complete Spartan Sprint Training Plan.
– Rob

QUESTION

I’m unsure where to pick up my training at the moment. I have completed a few of your plans with success such as the APFT improvement, Military on ramp and Bataan Death March training regiments but I find myself lacking in a few areas, particularly upper / lower body strength and power.

Right now I’m a serving Troop commander in the 101st Airborne, weighting in a 190 pds and standing 6’4. I feel adequately fit in the cardio and work capacity department but find myself lagging behind my peers in overall strength and power. It is embarrassing not being able to to put up the same weight as my XO / 1SG in the Bench, Squat or my real nemesis the deadlift. I have a deadlifting injury from two years ago that still bothers me if I’m not very careful with form and weight on that exercise.

I currently score a 272 on the APFT with my best events being the Run (14:00) and the sit ups (77). My weakest event is the push ups. I’d like to find a plan that focuses on increasing strength and work capacity but also maintains my cardio ability. Particularly one that incorporates IBA / Rucks into the program as my unit is currently building up to a 20 mile and 25 mile ruck march competition in late April.

Any suggestions or modifications on the current plans I own (APFT, Bataan, On Ramp, SFAS, hypertrophy for Skinny guys), or how I could  progress thru these programs to achieve my desired end state would be greatly appreciated.

ANSWER

I’d recommend you complete Fortitude. This plan combines gym-based barbell strength, chassis integrity, and military endurance – running, rucking.
– Rob

QUESTION

I am searching for the right plan, perhaps you could help me out? I’m a climber (alpine, rock, ice, etc.) and am currently doing regular strength training, but am not sure that I’m maximizing my time in the gym. I’m looking for a plan to help me continue to get as strong as possible but I don’t want to bulk up (I want to stay light and fast). I have access to a commercial gym, but not a climbing gym. I usually like to work out 5 days a week in the gym and if I’m out climbing, its either on the weekend or I drop a day at the gym (don’t want to over-train). Do you have a good base-strength program that you recommend to maximize my overall strength? Thanks for your time.

ANSWER

I’d recommend the MTI Relative Strength Assessment Training Plan to focus on increasing just your strength. The plan is super focused, and super efficient.
But, as an alpinist, this plan won’t give you the endurance you need. Better would be to do a hybrid plan from our Mountain Base programming – plans which concurrently train relative strength (total strength per bodyweight), mountain endurance (running, uphill movement under load), chassis integrity (core), climbing fitness (rock – grip/finger in a climbing gym), and work capacity. Mountain Base Atalanta is my most focused and intense on the strength side, and deploys a strength progression called “Super Squats.”
– Rob

QUESTION

I’ve been looking over your training plans and trying to decide which one will suit me best.
I have recently started my career in Urban Firefighting.  I am also a weekend warrior rock and ice climber (and sometimes mountaineer).  In terms of workout routine, I have been trying different programs, but nothing has stuck.  I’m definitely looking to build strength and cardio.  I’m no spring chicken at 38 years old but consider myself fit.  I have access to a commercial gym as well as a climbing gym. I have very limited experience with weight training (barbells, squats, deadlifts, etc).  Most of my exercise has been bodyweight or limited weight high intensity circuits.
Any help would be appreciated.

ANSWER

As a tactical athlete, your fitness training should be focused on work-related fitness demands, not recreation. Our Big Cat series of plans for Fire/Rescue athletes are designed as day-to-day training for urban firefighters – and is what I’d recommend for you.
Train these sessions during your on-duty days.
The Big Cat plans include strength-focused barbell work. This stuff isn’t complicated. I taught myself in the 1980s before youtube and you can now. Be smart and patient and it’ll come. These plans are not designed to add bodyweight but increase relative strength.
Off duty … you can mix in some climbing work. Specifically, given the season, I’d recommend the Rock Climbing Pre-Season Training Plan.
– Rob

QUESTION

I’m working off shore in oil & gas at the moment – 3weeks on 3weeks off – just hit the 50 years of age mark and trying to unlock the mysteries of Olympic lifting for some time.
Was a rock climber in my younger days with running, hiking and some mountaineering before work and family life took over.  However, skiing is the family sport that gets us all together out and about in the winter.
To keep the dream alive and eventually get back out to play in an age appropriate way, I am looking for supplementary programs that helps conditioning me for these outdoor pursuits wether I’m at work or at home where it needs to tie in with the lifting.
One of my nemesis’ is my upper back posture where I tend to drop my head forward giving me some grief there and a type 1 Spondylolisthesis in my lumbar spine which I have managed over decades now and tend to keep it that way for the next 50 years of my life 😉.
Your advise and recommendations are definitely welcome.

ANSWER

Not sure I can help with your posture, but I can help with skiing fitness – esp. when you’re on the rig. Look at our 30-min Per Day Dryland Ski Training Plan.
Also – more generally, look at SF45 programming for stuff when you’re on land, and if you have a spin bike, step up bench, tread mill – even when you’re on the rig. SF45 Delta may work.
– Rob

QUESTION

I am MIDN 3/C Tapia, I am here at the Naval Academy and I am currently in charge of the fitness for the Naval Academy Judo Program.
I have been looking for a good program to have my judoka follow, as I come from a kick-boxing/wrestling background and wish to follow a tried and true program first before delving into my own sessions and workouts.
I saw the BJJ program on MTN Tactical (I am a monthly subscriber) and was wondering if it could easily be applied to Judo? My initial guess would be yes, but I am unsure if this program was designed strictly for BJJ or if other grappling arts could also benefit or if it would be wasted energy.
Thanks in advance, I look forward to hearing back!

ANSWER

The Bjj Plan would be awesome for Judo.
– Rob

QUESTION

I am competing for the German Armed Forces Badge for Military Proficiency. The physical portions of the test include the following. Which plan would you recommend for preparation?

11x10m sprint
1000m run
Flex arm hang
12 km ruck (15 kg)
100m swim (in uniform)

Thanks!

ANSWER

I don’t have a good plan for this assessment. We’re working on building one, but don’t have one built yet. From what I do have, I’d recommend Valor.
– Rob

QUESTION

I recently branched into the Infantry upon graduation. My date to attend IBOLC is early June, with Ranger school to follow more than likely in October. I want to improve my rucking times to be sub 2:30:00  in the 12 mile. As well as lower my two-mile time from a consistent 14:00 down to a 12:30. I have these goals in mind as well as improving my strength movements in order to handle the rigors of the Infantry. If I was to subscribe to your programs should I be doing the “Humility”, the ruck improvement, Ranger, the Greek hero series, or a combination of the plans? Thank you for your help.

ANSWER

I’d recommend starting with the Military On-Ramp Training Plan, and then the Army Air Assault Training Plan to focus on these running and rucking goals.
After the Air Assault Plan, move to the Greek Hero series of plans to build your overall fitness for the infantry.
– Rob

QUESTION

I have been looking at you site and trying to determine the best program to get me to the next level.  I tried one of your programs several years ago with a friend and he is starting SF45.  Can you help me fine tune the best program

Goal- summer 2018 the Appalachian 4 state challenge in one day (45 miles on the trail)

Goal- keep strengthening and loose some flab in my waist

I have been a life long long distance runner.  At 46 I still can squeeze in 15 to 20 miles per week at an 8 1/2 minute pace

I’ve completed one GoRuck 4 Years ago and several Tough Mudders

I currently do a lot of Beechbody 21 day fix or T25 routines so free weights, kettle bells is not an issue

Challenge, I have a demanding professional and family life that leaves me about 45 minutes available Monday to Thursday.  Weekend I have plenty of time for a much longer routine.

I appreciate your suggestions on what would be a good place to start?

ANSWER

Start with a focus on strength, and the MTI Relative Strength Assessment Training Plan, and then roll into the SF45 Packet of Plans, beginning with SF45 Alpha.
– Rob

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