Q&A 4.16.20

QUESTION

Been reading the site and trying to wrap my head around what the difference between the daily programming and the programs is.
At a high level it would appear that the individual programs, are specialized highly crafted high intensity more suitable for a few months if you say do one of packets.
The daily programming from the samples online seems to read a little less intense and is there fore the long haul day in day out for next however long…more sustainable…you could also switch to a specific program if you had something on your horizon be it selection a race or really just wanted a focus on one fitness domain for a bit.
Is that the correct way to view these in your opinion? (Short termed focused versus Long Term general)

ANSWER

It’s not quite that complicated.
We began 13 years ago with daily training for mountain athletes, then after many requests from deployed service personnel, began daily programming for military athletes (Operator Sessions).
I’ve continued the Operator Sessions and added the Officer Sessions as daily programming for LE.
But …. from a macro view, MTI has 2 types of programming, “Base Fitness” which is designed as day to day programming, and “Event or Sport-Specific Fitness” – which is programming designed to prepare athletes for a specific event (selection, climb, PFT) or to improve a specific fitness attribute (general endurance, strength, Hypertrophy, running, swimming, etc.)
The daily Operator Sessions (military) and Officer Sessions (LE) fall into the “Base Fitness” category. But these are not the only Base Fitness programming for military and LE on the site …. on the military side the Greek Hero (Infantry/SOF), Pirate (SOF with water-based mission sets) and Virtue (Infantry/SOF) packets of plans are all “base fitness” for military athletes.
On the LE side the Spirits (Officer/Patrol), Gun Maker (SWAT/SRT), Notorious Prison (Correction) are all “base fitness” for LE Athletes.
On the mountainside, the Greek Heroine (multi-sport mountain athletes) and Wilderness (Wilderness professional – warden, ranger, SAR) are “base fitness” for mountain athletes.
What’s the difference between the Daily Operator Sessions and the Greek Hero or Virtue Packet of plans? The Greek Hero and Virtue Packet of plans all started as a Daily Operator Sessions cycle …. and I broke them out into individual plans and packets.
In general, the Daily Operator Sessions and Daily Officer sessions represent the most recent evolution of MTI’s “base fitness” programming approach. It’s where I “test” ideas …. for example, the most recent Daily Operator sessions are testing 30-45 minute gym-based sessions, some of which skip a warm up and go directly into a chassis integrity circuit to save time.
Many of the ideas I test with the daily sessions make it to plan updates with the packet plans …. but many don’t. MTI is always testing, pushing, trying new things in pursuit of constant improvement.
I know it can be overwhelming to athletes new to MTI. This is why I answer dozens of emails daily from MTI newbies and vets on what plan to do next.
What are you training for?
– Rob

QUESTION

Hi I was wondering if you can show me which plan you would use for jtf2 selection prep.

ANSWER

I haven’t been able to find out enough about JTF2 selection to confidently design a selection program with it. For others who’ve asked, I’ve recommended the DEVGRU Selection Training Plan. 
– Rob

QUESTION

First, I would like to say that I have been following your site for close to a decade and love it.
I am one of those people emailing to ask what plan would be most appropriate for a new group of special operation paramedic recruits that will be joining a unit at our municipal ambulance service that is responsible for a wide number of mandates including: public order, CBRNE response, immediate action rapid deployment to active killer/hostile events, and search and rescue (urban and semi willderness environs).
Candidates are also required to run a job specific test for this unit that includes wearing a level 4 body armor while:
– performing push ups
-climbing flights of  stairs with a 40lb backpack and Talon collapsible stretcher
-running 500m
-using the START triage principle to triage 3 patients
-dragging a mannequin while wearing an APR  for 72m doing job specific skills: CAT tourniquet placement on a leg, starting a intravaneous cannulation on an arm
All of this is performed for time.
I have looked through your catalog of exercises, but would like to get your opinion of what programs to recommend to these new recruits to better prepare them for their taskings and job specific test.

ANSWER

I don’t have a perfect plan for this, but given the long day that follows, I’d recommend the SWAT Selection Training Plan, which I just updated this week. The PFT in this plan is close – your guys will just need to weir their body armor for the whole thing.
– Rob

QUESTION

I will be starting the Bravo 45 next week and was wondering if there is a substitute exercise for the push press. I have a very low ceiling in my basement so I can’t do a standing push press, unless I use dumbbells and lift them between the beams (I’ve been doing Mr. Spectaculars down there). If the weather gets better, I’ll be able to go outside, but until then, do you have any suggestions? Thanks.

ANSWER

Do a seated military press.

– Rob

QUESTION

I’m going to summit Mt Rainier at the beginning of May, then plan on doing a marathon 2 weeks afterward.
My current plan is to do the Rainier Training plan and incorporate as many of the runs from the Meathead Marathon Plan starting two weeks after I begin the Rainier plan.
Any thoughts or advice would be appreciated.

ANSWER

I’d recommend replacing the Tuesday Strength sessions in the Rainier Plan with easy to moderate paced runs … progressing to 12-14 miles.  You’ll need a break after your climb, and then only have a few days to run before you need to taper into your marathon … so you won’t have much time to catch up on running after.
– Rob

QUESTION

I am a 54 year old guy in very good shape, prior military, and have used your plans over the years with great results (thanks!). I live in Colorado and am outdoors in all seasons – lots hiking and snowshoeing long distances at high elevations.  Planning to celebrate my 55th bday in the fall by doing a Grand Canyon rim to rim to rim run/walk.  Between now and then plan to do lots of hiking and backpacking.  Just finished the Bodyweight program (which I have done a few times over the years).  My plan is to next do Peak Bagger.  Make sense?  After that?

ANSWER

Hold on Peak Bagger and do it right before your rim to rim in the fall.
Now I’d recommend the plans/order in SF45 Packet 1, beginning with SF45 Alpha.
These plans are designed for athletes 45-55 and have an endurance emphasis which will complement your hiking this summer.
– Rob

QUESTION

I’m a new subscriber but I’ve done several of your plans with other people. Looking for a recommendation. I am headed to the National Training Center in Fort Irwin, CA for about a month. During the first two weeks I hope to have access to a gym but for at least 12 days in the desert, I will not have access to anything besides what I bring. I have a sandbag and rings that I normally bring with me but since I will not have access to showers, I’m not looking to get completely gross during a workout.

I’ve found that normally where I’m the most untrained after a month rotation is in my squat (4 days of torture after just trying to get some light working sets in). My goal would not be to put strength on, but just maintain work capacity and not be wrecked after my first lower body day post-rotation.

Appreciate any advice you have. Thanks in advance.

ANSWER

I’d recommend the strength sessions from SF45 Delta. These are all bodyweight, but include our mini blaster progression, which we’ve studied and found to produce the same lower body strength gains as a percentage-based, heavy, front squat progression.
The plan includes chassis integrity work, so you can use your sandbag.
Another option is the Sandbag/Weight Vest / Dumbbell Training Plan – which uses your weight vest and body armor for strength training.
But for both, you’re going to sweat …
– Rob

QUESTION

I have recently paid for a subscription and saw the amount of work out plans. I couldn’t find what i was looking for. I am wanting to go for USAF TACP, but I’m not in a good enough shape to hop straight into that workout plan. Is there a plan where it helps you get to that point? I am in a decent fitness shape, but don’t want to risk myself getting hurt because of the lack of fitness required for that. Also do you guys recommend any diet regiment for your programs?

ANSWER

– Rob

QUESTION

For the last 3-4 months I have been training to go skiing this weekend. Unfortunately with the Coronavirus situation I had to cancel. I have done body weight foundation, sandbag/weight vest training and dry land ski training. I would like to continue training with a plan to go skiing next season. I have sandbags, dumbbells and it is better for me to work out at home. Any suggestions are appreciated.  Thank you for all your help.

ANSWER

– Rob

QUESTION

I am expecting to try out for our SWAT team this summer/fall. I currently do strength training, bjj, and run occasionally. My 3 mile averages 9/min pace and I would like to get faster and have better cardio for bjj/school while still having muscle.
Since I don’t know when I will have SWAT tryouts, should I still do a cycle of the plan or two before it or would you all recommend something else?
Thank you.

ANSWER

Now I’d recommend you complete the SWAT Selection Training Plan.
After …. work through the plans/order in the Gun Maker Packet – which is designed as day to day training for full-time SWAT/SRT. Start with Ruger.
Then, 7 weeks before selection, re-do the SWAT Selection Training Plan.
– Rob

QUESTION

I will be running my first 50k on May 9. I am familiar with some of your programs that I’ve used in the past, but with this beginning my first run of this distance I was curious of what you’d recommend. I am currently running 20-30 miles a week with at least one long run. The longest beginning 13 miles to date over the past 2 months. I see you offer a pre season and 50 mile program, but wondering how you would attack this.

ANSWER

Ultra Running Pre-Season Plan. Complete it as prescribed but add 3 miles to the Saturday long runs. Trail run these if possible.
– Rob

QUESTION

With the Coronavirus outbreak, my TDY to RASP2 next weekend was cancelled and I will not be attending the course until October if I do end up going. That being said, I am not sure where I should go from here. I have completed the On-Ramp and then the RASP program however, I do feel a little imbalanced (mostly with the amount of time I have spent focusing on rucking/running). My goals until my potential re-attendance are:
1. Correct imbalance
2. I need to get stronger period but I love running and don’t want to stop doing that for a strength only focus (plus I still need a good general level of fitness to do my job as a soldier).
3. I plan on re-attacking the RASP plan when I get closer to my new date which is at least six months out.
I have been looking at working through the valor series but I wasn’t sure if that would be the best for me and wanted your input.

ANSWER

Work through the Greek Hero plans, starting with Hector.
My guess is your gyms will get shut down …. so I’d recommend building a 60# sandbag and picking up a pair of 25# dumbbells. If so, pivot to Humility.
– Rob

QUESTION

Back again for another question with the experts. I appreciated the programming you gave me through finishing the SFQC and prepping for dive. I have received word from my future unit and now know that I’ll be going to a mountain specialty ODA. With the recent coronavirus outbreak, I won’t be getting there until mid-May, which leaves me for time to start prepping more. For overall strength and endurance required for work within a detachment, which program would you recommend?

Thanks again for everything,

ANSWER

Plans/order in the Wilderness Packet of plans, beginning with Jedediah Smith. These are designed for wilderness professionals including rangers, SAR, wardens, etc.
– Rob

QUESTION

I purchased your Mountain Tactical Fitness Backpacking PreSeason program a few weeks ago.
I’ll give you a brief scenario of myself and my goals. I’m 59 years old, 6′ 0′ 200lbs. The first of January I wieghed 222 lbs. I went on a diet, for first 2 weeks I walked 2 miles a day,then 3 3 miles a day  for 3 weeks then 4 miles a day til present. I have been rucking twice a week with 30 lbs pack and doing  session 1 and 2 backpacking warm up rounds daily. I have a 14 day Yukon Territory Stone sheep , moose and Mountain Caribou hunt starting August 15. It is a combination horseback/ backpack hunt.
I would greatly appreciate your input on best plans and approach to be the best physically fit and prepared for this hunt. I consider myself to be in decent shape and  have a commitment to be in the best  physical and mental shape I can be in.

ANSWER

By my count you have 21 weeks, 5 days until your hunt
I’d recommend you complete your current week of the Backpacking Pre-Season Training Plan, but next week, pivot to the plans/order in the Backcountry Big Game Training Packet.
The entire packet of plans is 29 weeks, so next week, start with Backcountry Build 1, and follow the programming right into your August hunt.
– Rob

QUESTION

I want to add an extra run to the  NAVY PST. First of all I did an 12:49 1.5 mile looking to bring it down to 11:30-11:55 , is it possible to achieve that with the program?

Second I am not training for spec war so can I replace the swim day for a easy 3 mile run ?
Third: I bought this program and it’s winter here in Chicago, does winter affects running time?
Thanks in advance,  really looking forward to start my training!

ANSWER

Improvement? We’ll see anywhere between 10-30% improvement for our PFT plans. It depends upon the incoming fitness of the individual. The more fit guys won’t improve as much. The less fit will see the most improvement.
Okay on the replacement.
Winter? Only if the surface is slippery. Most run faster in colder air.
– Rob

 

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