QUESTION
I purchased the SWAT/SRT “Gun Maker” Training Packet as I’m wanting to be a competitive applicant and prepare myself for ERT selection in the future, approximately 3 years down the line.
I’m 5’1, 125 lbs female officer. I took the MTI Relative Strength Assessment Scoring and was able to obtain a 4.3.
My plan was to cycle through the training packet and conduct the SWAT Selection Training Plan until I apply for selections. Is this the way to go? Even though I scored a good number for the Strength Assessment, I still believe I need to get stronger and was going to attempt to aim for the Men’s Tactical Strength’s Standards. Is there a certain training plan in the “Gun Maker” packet I should focus more on to reach that goal or something else?
Looking forward to hearing from you.
ANSWER
I’d recommend doing the first plan, Ruger – in the Gun Maker Packet. Then doing the full
SWAT/SRT Selection Training Plan. Doing this plan now will give you a no-shit snapshot of your current mental and physical fitness for selection. Then drop back into the Gun Maker Plans.
Email back when you’ve completed all of the Gun Maker plans.
– Rob
QUESTION
What is the best program to begin
again with access to barbell/260lbs of bumper plates, squat rack, plyo box, and plenty of outside space?
I experienced a lot of success with MTI’s Greek Series in the past, but I am at a bit of a starting point again with fitness.
This past summer I was hospitalized with four surgeries and 35 days in hospital that prohibited ANY physical training for 6 months. My medical issue was a tumor in my colon, colon removal, and significant trauma due to abdominal scarring and not walking.
I am medically cleared to begin training again and started training again after the New Year. My strength is mediocre, core strength is atrocious, and work capacity is dismal.
Some details if it helps.
5 Repetitions Max Weight:
– Power Clean: 135lbs.
– Deadlift: 225 Lbs.
– Squat: 185lbs.
45 year old man, Command Sergeant Major US Army, infantryman
My only other constraint is I need to still complete unit PT daily with varying levels of programming. This is a work in progress and a separate talking point about fitness culture. My unit trains Infantry and Armor Officers, Officer Candidate School, etc.
Thanks in advance.
ANSWER
Scary …. and glad you’re on the mend.
Couple of options:
1)
Bodyweight Foundation – don’t be fooled by
“bodyweight” – this is an intense plan that uses initial assessments and progressions based on your incoming fitness. It also includes some work capacity and running.
Of the two, I’d recommend you start with Bodyweight Foundation, then follow it up with the Big 3 + 2 Mile Run plan.
– Rob
QUESTION
I found MTI, and super excited about getting onboard and training hard.
I’m working towards the NZSAS selection plan (Jan / Feb 2024 or even 2025), but would like to kick start my foundational strength first.
I’ve built a relatively good foundation over the years, competitive swimming and cycling, gym work outs and more recently lots of backpacking. But, the last few years my upper body strength has declined and I’m a pretty skinny guy. Good rucking endurance.
I want to be able to develop strength without full gym equipment – pull up bar, rucking, and sandbags is all good. I feel a mix of intense rucking, and foundational body strength (pull ups, push ups, ..etc) is what I need.
Do you have a recommendation of what plan(s) I should start with?
Thank for your time!
ANSWER
– Rob
QUESTION
I hope that you’re doing well. I have been following you and your programs for a while. I feel like MTN Tactical offers some of the best programs out there for athletes who are seeking to maintain or improve in multiple different areas of fitness simultaneously, which describes my scenario pretty well. I am a longtime strength athlete who has been dabbling in CrossFit for about 6 years now. I am an also a long distance runner who trains for races ranging from half marathons up to 50 milers. I feel like CrossFit does a poor job of training strength and endurance and want to use MTN programming instead to work on strength and endurance.
Do you have any recommendations for a plan that would allow me to concurrently train strength, endurance, and work capacity while still leaving enough in the tank for a couple of 20-30 minute CrossFit sessions a week? I was thinking about the Country Music Singer Packets or BDFG, but I wanted to get some feedback from you too.
ANSWER
Both
Country Singer and
BDFG packets/plans are solid. Will you have “enough in the tank” for crossfit wods too? Depends on your incoming fitness and/or how well you want to do at the wods. I generally don’t advise any additional training to MTI programming.
What you could do is follow the sessions in order, but on crossfit day, do only crossfit, then jump back into the MTI plan where you left off. Don’t skip sessions in the MTI programming, but rather push them to the right so you’re only training once per day.
– Rob
QUESTION
I browsed your plans and there is a lot of good stuff.
I was wondering if you could help me sort through them based off what I’m looking for or just tell me if I’m being unrealistic.
My biggest issue now is Tricep Tendonitis in my left arm. I can work it but gingerly.
I’ve done two Tri’s so far (a sprint and Olympic) and would like to do them again this year. The catch is that I dont want to just train for tri’s.
Is there something in your inventory that will help me get ready for those, but also give general fitness and physique workouts? (So I can get that good look from my wife)
I was hoping to start with body weight workouts (to go easy on my tricep) supplemented by tri events but am not sure.
What are your thoughts?
ANSWER
Our
Sprint Distance and
Olympic Distance Triathlon Training Plans include 1-day/week of strength training – either free weight or
bodyweight – but both plans are designed to be completed directly before your triathlons.
But that doesn’t sound like what you’re looking for now. So for now I’d recommend the
Bodyweight Foundation Training Plan. Don’t be fooled by
“bodyweight” – this is an intense training plan which deploys an initial assessment followed by progressions based on your assessment results. In this way it automatically “scales” to your incoming fitness and adjusts to your fitness as it improves. In addition to strength the plan trains work capacity and endurance (running). It would be the place to start.
– Rob
QUESTION
This is a question on the transfer-ability of your Power-Based Endurance plan, which looks super interesting.
I had to adapt my fitness goals to recent life situations. So, my main sport is still paddle sports in the summer – dragon boat and SUP. But I had to downgrade my access to the gym and time on the water. Though, I managed to jury rig a paddle handle to a C2 row machine. And it does a decent job to mimic the movement pattern. It’s the closest I can get to the real thing while still on dry land. But like you say, at some point, you just get better at rowing on a machine.
That’s why this plan really interests me. It seems just outside of your wheelhouse in terms of ‘Mission Direct’. I get that the results of the mini-study showed improvement of power. But dragon boat is a race sport, around 250m – 500m heats. Is there a relationship between power and speed (over water)?
I plan to use this endurance plan as a ramp up to the actual pre-season cycle when I can get on the water. All your products are top of the line and that’s why I trust them to work. Just wondered how an athlete can deploy this progression to real world performance. Thanks for your thoughts and all you do.
ANSWER
Rowers have been using power training for decades – so yes, there’s a relationship between power and speed over water.
The reason power training is so popular with cyclists is because it can negate the effect of wind/hills – which can effect speed. In other words using power as a effort measure, one can train at the same intensity going downwind as upwind …. whereas if the athlete was using speed as the measure, the efforts in each direction would be significantly different to maintain the same speed.
– Rob
QUESTION
I was looking at the Army Special Forces Selection programs but not sure which I should go for and what equipment I need. I’m not planning to go until next year. Thank you for your time in advance.
ANSWER
Each plan includes a list of required equipment.
The
Packet has several plans … click each for it’s required equipment. All together, these are 52 weeks of programming.
What equipment is needed to complete this program?
- Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
- 60 and 80# Sandbags
- ALICE Ruck or same ruck you will use at selection, 60# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledge hammer or a 10# dumbbell)
- Pair of 25# Dumbbells
- Pull up Bar
- Known course distances for 10 miles, 2 miles, 6 miles, 3 miles and 1 mile for your run and ruck assessments and intervals.
- Repeating countdown interval timer – smartphone application will work
- Highly Recommended – GPS Watch for your long Saturday rucks
– Rob
QUESTION
I’m retired mil, did a bunch of go rucks to Heavy in past, now
training for long ascent in snow of 14k’+ peaks with 60+ lb pack. I’ve
used uphill athlete mountaineering plan, but doesn’t seem to prepare
me for pain of heavy uphill pack at altitude…
ANSWER
There’s no shortcut to adjust to altitude. The best we can do is prepare the athlete as well as possible for the fitness demands he/she will face during the event. The Afghan Plan includes thousands of loaded step ups for this.
– Rob
QUESTION
I’m one week in to my new training plan and having a blast. I have already identified areas that I was lacking in and this is helping build those areas.
My only question thought is how long should rest periods be between exercise groups? Sometimes it say specifically, but for some it doesn’t.
Example: Going from (1) sandbag front squats & squat jumps to (2) AMRAP sandbag – how long a rest between those?
ANSWER
No programmed rest. Move from one circuit to the next. It will take a little time to transition equipment, exercises, etc.
– Rob
QUESTION
I’ve enjoyed reading the content on your website. I really like the idea of evidence based practice and your workouts follow that.
I’m trying to come up with a plan for my physical fitness.
I work as a special education assistant and my main concern is keeping my energy and focus up all day. Situational awareness is key for me. If I need to use strength or speed, then I have not managed the situation correctly. But in an emergency, being strong and fast would be a great asset.
I’m not in horrible shape but I’m not in great shape either. I am 34 years old and 6 feet tall.
Right now I’m doing zone 2 cardio work and heavy hand walking.
I am working out every day. I either do 45 minutes in zone 2 on an elliptical machine or 30 minutes heavy hand walking outside.
I started the year at 226 and I’m down to 219. My mood and energy are better. I’m also seeing some muscular development in my arms.
Once I get below 200 I want to try your beginner bodyweight weight program.
Does this sound like a good plan or would you take a different path?
ANSWER
– Rob
QUESTION
I am currently in the hiring process with the USMS and was interested in your training plan. I do not have a timeline on when prospectively I would attend the academy but estimate it would be in excess of 5-6 months. Additionally, I was curious if the training plan is based on the actual USMS academy daily PT? Thank you for your time.
ANSWER
6 months is 26 weeks. Here’s what I’d recommend:
Weeks Plan
16-19
Tequila – 2nd plan in the Spirits Packet – 1st 4 weeks
Yes – the Academy Plan is based on the fitness demands you’ll see at the Academy.
– Rob
QUESTION
I am a military athlete and have been committed to smart, well-programmed CrossFit and olympic weightlifting exercise for the past 5 years. I am coming off of three weeks of rest after suffering a temporary but pretty debilitating low back injury. My wife put my pants and shoes on me for three days after the initial injury, and x-rays and MRI showed a Grade 1 spondylitis of my L-5.
My sports PT is not overly concerned about recovery to full activity, but I would like to take my time and bulletproof my back and posterior chain before I really get going again. I have gotten a few 30-minute swim sessions in this past week and managed some bodyweight accessory work (banded good morning, banded pallof press, rear-elevated single leg lunge, etc.).
Do you have any recommendations for the next six months of training?
ANSWER
Sorry about the set back.
Once you feel you’re ready to start full training again I’d recommend our
Low Back Fitness Training Plan. We’ve had great luck with this over the years with athletes like yourself coming back from low back issues.
In general what we’ve found is we can’t prevent setbacks from occurring again, but we can hopefully minimize the set back and give the athlete confidence that they can come back from it.
Overall, I really believe in our Chassis Integrity programming for overall functional mid section/low back strength, strength endurance and durability.
After the Low Back Fitness Plan, you’ve got a couple options: 1) Drop into the plans/order in our
Greek Hero Packet, which include Chassis Integrity programming, or (2) go back to your own programming and add in the circuits from our
Chassis Integrity Training Plan.
– Rob
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