Q&A 3.17.22

by Mintra Mattison

QUESTION

Brief intro, I’m a member with the RCMP. I’m prepping for ERT selection. My deadline is a year from now. I was in recovery mode after a CQC incident for a few months; my dominant arm’s shoulder got messed up during practice. I’ve since regained full mobility, so it wasn’t a major incident. Now, here we are.
I’ve been looking around for a plan, and while I hadn’t heard of MTI until recently, I’ve really liked what I’ve seen on your site. You guys seem to tailor your approach and put apt consideration into both environment and task versatility.
Would the SWAT plan be a relevant choice, and if so, how could it be translated into my timeline? The plan summary stated 7 weeks prep time. If not, what do you recommend?

ANSWER

I’d recommend the SWAT Selection Training Plan now, then follow it up with the plans/order in the Gun Maker Plans. These are designed as day-to-day fitness for full time SWAT/SRT.
Then, re-complete the SWAT Selection Plan the 7 weeks directly before selection.
– Rob

QUESTION

I (33 M) have fallen off consistent exercising and at my lowest level of fitness in well over 6 months. I have decided to rejoin a gym after at home MTI plans for the past several years of simply getting tired of using the same 3 in rotation, fire academy prep, humility, courage. I want to be back at a high level overall fitness. I am a volunteer firefighter now with ambitions of getting to the academy. Which plan?

ANSWER

– Rob

QUESTION

My wife is planning on training up for a volunteer mountain rescue position in Alaska. She is currently ~135 lbs and I see your mountain professional body weight recommendation is about 150-155 for 5’-8”. What plan/plans do you recommend and how do you recommend getting up in weight?

She has been riding a bike to get her cardio base back up and general bodyweight fitness stuff. Nothing super structured. She would be considered close to moderately fit.

ANSWER

Have her start with Mountain Base Helen.

– Rob

QUESTION

Rob, currently doing Busy Dad Full Gym 1.  Thanks for those by the way, really fitting the bill atm.  Has to switch gyms recently and now have very little floor space.  Any good substitutions for the sprints/shuttles.  Maybe 10 to 15 feet of space available.  Icy conditions outside.  Thanks for your time!

ANSWER

Touch/Jump/Touch Intervals.
Jingle Jangles
Box Jump Intervals
Row Intervals
Spin Intervals
Etc …..
– Rob

QUESTION

60 year old in decent shape, building back up from eye surgery last year. Need to improve strength and I would like to run some 5ks this season.
Help picking a plan would be appreciated.

ANSWER

Plans/Order in the SF60 Packet, beginning with SF60 Alpha.
– Rob

QUESTION

50 years old. Retired Army. No gym membership. No equipment. Haven’t really exercised consistently since I retired in 2017.
I used your programs back in 2009 during an Iraq deployment before you guys even set up the pay wall. It was dope. I want to get started again but need the right program and advice. Where to begin?

ANSWER

– Rob

QUESTION

I’m a male federal law enforcement officer and AF reserve EOD tech who fell off the fitness bandwagon over the last year and a half and have started with the LE on ramp program. I’ve had to scale push-ups and pull-ups back because I was really struggling with the volume. I ended up repeating week 1 and week 2 twice each but I am still having a hard time with pull-up progression. Do I keep repeating while trying to get back into the prescribed rep scheme, continue moving forward while scaling pull ups, or stop the upper body portion and sub it for the push/pull improvement plan?

ANSWER

Continue moving forward. Do negative pull ups if necessary.
– Rob

QUESTION

First off thank you for your wonderful plans, I have completed the fat loss and am in the middle of the half marathon training, I really appreciate the effort you guys do to make quality programs.
I am getting ready to mentor a soldier through the fat loss program, this individual cannot run or jump. What would be a reasonable substitution for the 40meter sprints and any long runs. Could we utilize a bike and what would be the goal duration and time for it? Thank you!

ANSWER

If he/she is that overweight, Fat Loss is too intense. Have him/her start with Bodyweight Beginner.
– Rob

QUESTION

How do I know if I am ready to move forward with a more vigorous programs? Do I stop after the current ones gets too easy? Or do I stay with them and continue until it’s effortless? And which one should I do next?

ANSWER

After Military OnRamp you’re ready to move to the plans in the Virtue Packet – starting with Humility.
– Rob

QUESTION

I graduate EMT school and then want to immediately start training for the Florida smoke divers class in January of 2023. I will have a little more than 9 months to get into the best possible shape for this 6 day course. Could you make a plan that suits my timeline? I’d like as many gear workouts as possible too!

ANSWER

Now … Smoke Diver Training Plan, then ….
Drop into the plans/order in the Big Cat Series, then…
Repeat the Smokediver Plan directly before your course.
– Rob

QUESTION

Sorry to bother you. So I’m a police officer & I train BJJ. I’ve been doing the spirits pack. I’m thinking if switching to the action hero pack. Do you think this would be more conducive to a guide me that trains BJJ but also wants to work out in addition? I’m trying to decide if I should just stick with the spirits or if the action hero would be a better fit for me. Thanks a lot!

ANSWER

Action Hero Pack includes focused BJJ training elements. It’s designed for guys just like you.
– Rob

QUESTION

I purchased your gym closed 1 yesterday. Done the first training today and was only able to do one pull up at a time. Would you suggest continuing with one pull up? Bands? Or I have rings as well. I can do around 4 straight up with legs close to a 90?

ANSWER

Do one positive, followed by 3x negative pull ups. 

– Rob

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