Q&A 4.28.22

by Mintra Mattison

QUESTION

Previously emailed you for some training plan advice but have since added another goal this year to train for. I’m a full time firefighter currently cycling through the Big Cat Packet (let me just say nothing beats the direct gym to real life application of your programming). I’m planning a two week camping/hiking trip that will have a Grand Canyon rim-to-rim hike on day 4 of the trip and then some light-moderate hiking on the other days. I have six months from now to train for it and transition my training from F/R to mountain fitness. Then a Goruck 50 mile star course 6 weeks from the end of the road trip. Looking for training advice in building up to the hiking trip and then prepping for star course. Thank You!

ANSWER

Grand Canyon Rim to Rim Training Plan the 8 weeks directly before your trip.
Then the 50-Mile Ultra Plan – as much as possible, before your goruck event. Run during the weekdays, and ruck the prescribed Saturday and Sunday mileage.
– Rob

QUESTION

I am very interested in working with you for a september 2022 Mt Blanc climb. I’ve done Mt Rainier, Mt Baker, now in my late 50’s and looking to be as efficient as possible – also active but have some physical limitations due to injury and lots of miles….

Greatly appreciate it if you could point in the best direction to work together, ideally it’s either a 1) private coaching option, or 2) a program I can follow with periodic check in’s.
For Mt Baker (June of 2021), I did more purpose built training (lots of hills, carrying weight) and felt great, Mt Rainier I leveraged cycling, general fitness – I really noticed the difference, therefore thinking about the right program to get the best results.
Taking the Gouter Route, guided.
In the summer leading up tp Mt Blanc, I’ve got some oversea’s trip to UK and netherlands for work, then cape cod (good access for swimming and paddleboarding), then mostly outside philly. in terms of training for mt blanc, plan to do weight training during the week, long hikes on weekends, some yoga, mountain biking – stick with whatever program is best. Was going to do some jiu jitsu – but not sure that fits and don’t want to risk injury.

ANSWER

Peak Bagger Training Plan specifically for Mt Blanc. Complete Peak Bagger the 7 weeks directly before your trip.
Prior to Peak Bagger, I’d recommend Mountain Base Helen.
– Rob

QUESTION

I just recently left the Army and have entered the much softer role of medical sales. In the interim I’ve completed a marathon and a variation of different plans revolving around strength and power. I’m not in near as good of shape as I used to be, but I would still say I am adequate.
I recently joined a volunteer technical search and rescue team and one of our specialties is Dive, both rescue and recovery. I have to take the IADRS watermanship test in a few months prior to starting my dive training.
I would describe my level of proficiency in the water as comfortably inadequate since I have a very high tendency to sink. My goals are (1) increase comfort in the water, (2) increase aerobic base (3) maintain some level of strength.
I’ve never been a strong swimmer- but I’ve always wanted to be a Search and Rescue diver and I’m not giving up on that. Which plans should I pursue?

ANSWER

Plans/Order in the Pirate Packet of plans, beginning with Barbossa. These plans are designed for SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity and endurance (run, ruck, swim).
I don’t have a specific  IADRS watermanship plan, but looking at the test, the 15-minute tread is the event to be concerned with. I can’t remember if the Pirate Plans include treading intervals, but if not, add them to your training leading up to your test.
– Rob

QUESTION

It’s been a while and I hope this email finds you and the MTI team healthy and well.
Was wondering if you had any suggestions regarding program selection for an upcoming event I’m interested in. Looking at doing a GoRuck Heavy in June. Would you suggest one of the rucking improvement programs or perhaps something like hiking or mountaineering prep? The event is in an urban environment. As always, I really appreciate your thoughts and assistance. All my continued best regards.

ANSWER

– Rob

QUESTION

I’m not exactly sure when swat position will open back up at my department. My question is, could I do the 7 week protocol continuously with like a week break (deload week) in between each protocol block or do you advise doing something else? My plan is to be always is top shape so I’m ready whenever the position opens back up.

ANSWER

No, you’ll plateau and the programming will become stale for you.
Do SWAT selection now, then drop into the plans/order in the Gun Maker Series – these are designed as day to day fitness for full time swat/srt. Then re-complete SWAT selection directly before selection.
– Rob

QUESTION

I’m about to buy a subscription from you guys and i would like to get your opinion on which program to start off with.

My backround:
I’m a former SÄK-soldier in the swedish armed forces. Sort of equivalent to US ranger. I’ve been training bodybuilding, powerlifting and olympic weightlifting for many years.
I’m currently studying at the swedish police academy and i’m graduating this summer.
I’m also currently following the swedish paratroopers training program however i find that it has way to much cardio and endurance training for a patrolling officer.

So what am i looking for?
A training program that cover all the basics of Strength, power, endurance etcetera but with main focus on strength and power. I’ve been interested in crossfit for a long time and its something similar to that that i am looking for. However crossfit seems too random for me and some of the exercises seem rather pointless (muscle ups, handstand walking etcetera). NFL-style of training also seems very appealing to me. Lots of squats, bench, power cleans and bursts of running etcetera.

I saw that you had a training program called whiskey. Is that a program that you would recommend for a future patrol officer?

ANSWER

The plan/order in the Spirits Packet are designed as day to day fitness for full time Law Enforcement Patrol/Detectives. Start with Whiskey. These plans concurrently train strength, work capacity (sprint based), upper body hypertrophy, chassis integrity (functional core) and short endurance.
– Rob

QUESTION

I’m a UK Royal Marine Veteran of 11years. I left the Corps to study physiotherapy, and my ultimate goal is to fix veterans. Whilst I have left the Corps 3.5 years ago, but the Corps hasn’t left me (OARMAARM). 

I aim to go for SF Reserves and purchased the relevant allied UK selection program. I’m currently training for Plymouth (UK) half marathon (Sun 19th Jun 2022) heart-rate based but was wondering if you could suggest a power/strength/endurance program to run alongside my half marathon training. After the Plymouth-Half, I plan to Strat your SF program. 

 I live coastally and rural, which means I have only got 1km of level ground before some pretty cheeky inclines/declines but I do have a functional gym set up at home – barbell and lifting rack, dumbbells, sandbags, 15ft rope to climb I train whatever the weather. I’m looking to increase all-around functional strength, but I’m open to options. I did. See the Strength & Honour” program, but I wasn’t sure if that was the appropriate purchase?

Age – 39

Hight – 183cm

weight – 90kg

run 7min mile 

All routes coastal cliffs 

5km – 22.5

10km – 50.

10km + 10kg plate carrier – 55.01

Half marathon – 1:52

Coastal Half marathon carrying 50lb Ruck. – 2:58.42

ANSWER

– Rob

QUESTION

I reached out to you all several years ago and, unfortunately, never followed through with purchasing access to your program.  However, I just subscribed and have access now and would appreciate some perspective on which program to take.
I’m 40 years old and actually own a self-defense and fitness facility.  I would like to train here and have access to most functional equipment (kettlebells, dumbbells, sandbag, box jumps, battle ropes, hex bar, etc.).  However, I do not have a straight bar for olympic lifts.
I am a current Army reservist and have a passion for being in shape  and strong, but I do not need to focus on hypertrophy.  I have a full time job and run my facility in the evenings so I am quite busy.  That being said, I do like to work hard and push myself.
This will be my first time training in your modality and would love your insight to which program(s) to start with.
I’m 5’7″ and about 165#.  Athletically built.

ANSWER

I’d recommend the plans/order in the Limited Equipment Great Plains Tribe Packet, starting with Apache.
– Rob

QUESTION

Getting ready to start the max effort marathon program and had a quick question.

For the assessment runs labeled ‘for time’ I just wanted to make sure I’m on the right track for effort level. My thinking is those are to be ran at a threshold or race type pace for that distance. So 3 mile assessment would be ran at roughly a 5K race pace. Do I have that about right? Longer assessment runs later in programming are likely to be ran at something closer to a goal marathon pace right?

I’m probably overthinking this but I have a history of probably running too many of my training runs at a threshold or high effort pace. I’ve been poor at sticking to a recovery type run pace on runs prescribed at that type of pacing and I’m trying to get better about following the programming.

Thanks.

ANSWER

“For Time” = fastest possible.
You’re overthinking it.
– Rob

QUESTION

Before I ask a couple questions I want to make sure I spread the good will and thank you for the effective training plans. Following your max effort marathon and some of your military specific plans (humility, gratitude) this past year I’ve knocked out a couple of lifelong goals of mine. One being to run my first marathon (I came in at 3:44:36), the other to make it into air national guard pararescue. Now I’m still only at the beginning of my training pipeline in the air force, but without the programming offered at MTI my journey into the career field would likely have been far longer than it has been.
I’m currently following a PJ/CCT development program I bought from MTI a while ago.

Now questions!
I’ve been getting some significant rub rash and bruising from the frame of my ruck, do you have any recommendations for treating the injuries and/or manipulating the frame so that they happen less often? (I’ve been using the classic ALICE pack)

I follow your nutrition guidelines pretty loyally and have noticed visible changes in my body composition from them (thank you). Do you have any recommendations for nutrition while at Basic training? To a certain extent I think it is out of my control, but I’ll try anything I can do to minimize my losses.

And finally, longevity wise, do you have any advice for injury prevention and mobility work while I’m in the pipeline?

Thanks for any help you can offer.

ANSWER

Pack Rash? Use a different pack.
Basic Nutrition? No … you won’t get to choose.
Injury prevention? Go into the pipeline courses as event-specifically fit as possible.
– Rob

QUESTION

I have 22 weeks before my A&S class, what does the MTI team recommend?
I was planning on running the A&S program twice.

ANSWER

This plan is too intense to run back to back. What I’d recommend is ….
1-4          First 4 Weeks of the MARSOC A&S Training Plan
5-11        Barbossa – from the Pirate Series of base fitness plans for water-based SOF
12-22     All 11 Weeks of the MARSOC A&S Training Plan directly before selection
– Rob

QUESTION

I really enjoy your programming.
I like that I can either choose a program myself to work toward a goal, or fall into the “Daily Operator Sessions” to follow a program chosen for me.  I also enjoy how you categorize your programming to easily find the one that I want.
I’ve yet to figure out how to effectively use the notes section of the app.  It is awkward and I end up using apple notes to record my workouts.  It would be helpful on programs with assessments and follow on sessions referencing those assessments for it to record/access the data easier.I do have two questions.

1) My wife is getting back into the gym and asked if I could recommend a plan.  She has hired a personal trainer in the past (with a circuit weight training focus), but now she wants to go it alone (we live in Italy and she isn’t comfortable in her italian yet).  Her biggest complaint without a personal trainer is, she gets to the gym and doesn’t know what to do.  Is there a program that you recommend for a more novice user? (Additionally, she is very impressed with the exercise descriptions/videos function on both the site and the app).
 2) I’m stationed with the Italian Alpini Infantry Brigade, I am fully in charge of my fitness planning, and I want to transition to a more mountain focused program.  What do you reccomend?

ANSWER

Thanks for the feedback.
Answers:
1) Bodyweight Beginner for your wife.
2) You … follow the plans/order in the Wildland Fire Training Packet – the fitness demands mirror a mountain-based military unit. Start with the Wildland Fire Fitness Assessment Training Plan.
– Rob

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