Q&A 4.9.20

QUESTION

I am a police officer and I train Brazilian Jiu Jitsu. I am coming off a disc injury in my neck too.
When I cleared to exercise again, I plan on doing your LE on-ramp plan and moving into the LE spirits package after that. I also wish to train BJJ 3 days per week. How do you recommend I schedule the training for both, assuming I can only train once per day – either lifting or BJJ.

ANSWER

Follow the MTI sessions in order, (don’t skip around) but alternate training days with your BJJ … so Day 1 – MTI, Day 2 – BJJ, Day 3 – MTI, etc. Train 5 days/week, try to take 2 days off from formal training per week.
– Rob

QUESTION

A friend of mine recently introduced me to Mountain Tactical Institute, and I’ve spent the past few days perusing training plans on your website.  I’m considering a subscription but I have a few questions/concerns.
I’m currently in the US Navy (Surface Warfare Officer) and within the next year I’ll be either transferring to the Coast Guard or transitioning out of the military, probably either to law enforcement or fire rescue/EMT.  For most of that year, I’ll be deployed on an aircraft carrier and would like to spend that time getting in shape for whatever life has in store for me after I get home.  I several of your plans that don’t involve tons of equipment and can be done on a ship (Humility , Shipboard, and Achilles all caught my eye).
The main question I have is if I purchase one of these or a subscription, how do I access it on the ship?  And what can I use besides YouTube to learn how to perform the unfamiliar movements?  You may know from your experience in the USCG that internet at sea is incredibly unreliable, and there’s no cell phone or mobile internet service at all.
Thank you for your time. I look forward to hearing from you.

ANSWER

I was on a world war II area buoy tender in the early 90s, there was no internet period?
As you know already, all programming is accessed online via the app or desktop. You can print out a plan a week at a time – and take it on the ship with you. Nothing else I can do for you.
– Rob

QUESTION

I was trying to reach out to find a training plan based on what equipment I have available. I only have a barbell about with 160 lbs in bumper plates, a squat rack and a pull up bar. I can do calisthenics and run as well.

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan. 
– Rob

QUESTION

I would like direct your attention to the newly released NTOA PFQ.
This is a newly developed PT test for SWAT officers.  I hope that you can review it and put your thoughts about it up.  Certainly, having an across the board standard test can be a good thing.  However, I know that our team would require some training changes.
I’m interested to read your thoughts.

ANSWER

Good:
– It’s hard. Lots of work capacity and panic breathing
– Upper body (press, pull) and lower body strength endurance are tested
Bad:
– work capacity and strength endurance-focused. Max effort strength/relative strength, and endurance aren’t tested
– The 800m, 400m and 3 min burpee efforts are all work cap focused.
– The 3-minute burpees, air squats, and pull ups – with the “anything goes after 5 reps” will get sloppy
– 400m run in a mask? Why the mask?
– 400m with 25# in each hand …. what is carried should be standardized. Much easier to carry 25# dumbbells then 25# iron plates
Is this being used widespread? If so I can build a plan for it. The plan will suck!!
Here’s our current SWAT/SRT assessment: https://mtntactical.com/knowledge/swat-srt-assessment/
– Rob

QUESTION

I hope my email finds you well.

My friend bought your denali 9 week training program. She showed me the first week and I really liked it! I’ve already signed up this month to train with Uphill Athletes. I’ll see how it goes, but I may switch to your program. Would that work if I decide to do so? Also, do you offer personalized programs?

ANSWER

The issue on our side is that the program is progressive … ie it gets harder as you work through it. I’m not sure when your climb is, but you want to begin this program the 9 weeks directly before. What this means if your climb is in 9 weeks, and you do 4 weeks of another program, you can’t stop it and drop into our plan at week 5 …. you’ll get crushed.
– Rob

QUESTION

I am a 50 year old man in good shape. I do at least one Tough Mudder and one Goruck every year (one in the spring and one in the fall) to make sure I stay in shape all year. I am used to pushing myself and am always interested in getting stronger, faster, and better in my endurance. I’ve appreciated the variety in your workouts and the way they help me grow in different ways.

I recently completed your Big 24 workout because I wanted to increase my strength. I was wondering what you would suggest for the next workout. I am prepping for a Tough Mudder in May, but am interested in hearing what you think is a good follow-up to the Big 24. Thank you for your time.

ANSWER

Maintain strength and build endurance with SF45 Bravo.
– Rob

QUESTION

Great website man. I like what you’ve created here.

Just curious to know why the GoRuck Selection plan has so many pull-ups?  It’s one thing I don’t see in any of the goruck events.
I’m decent at pull-ups but lousy at grip strength. I was thinking of swapping pull-ups for heavy KB farmer carry’s of some type.
Curious to know your thoughts.

ANSWER

Pulling balance to the bench press and push ups in the plan. You won’t get that with farmers carries.
– Rob

QUESTION

It has been quite a while since I have been in any sort of training routine.  I am 48 and am out of shape.  6’1″ and around 240.  I would like to get tactically fit.

ANSWER

– Rob

QUESTION

I’m thinking about starting one of your plans. I want to incorporate it into a more skills based climbing regime I’ve been doing (climbing about 3-4 hours a week). My goals mostly relate to alpine objectives with a strong endurance component but I also enjoy the more tactical training stuff. I enjoy putting my body and mind in uncomfortable situations and am inspired by the military survival stuff I see online. I’m not looking to gain any mass as keeping a good strength to weight ratio is important for climbing. I also have strong endurance and do a couple of zone 2 runs a week. Any ideas what plan I could benefit from? The alpine one? I’m a big fan of uphill athlete but I find there stuff less challenging and they really don’t focus on the tactical side.

Hope I’m making sense. I greatly appreciate any feedback you can give me.

ANSWER

I’m reading you want to complement the climbing you’re doing with one of our plans. From our stuff, assuming you’re fit and know your way around a weight room, I’d recommend Jedediah Smith. This plan comes from our Wilderness Packet of plans designed as day-to-day programming for wilderness professionals: SAR, wardens, rangers, etc, and concurrently trains strength, work capacity, chassis integrity (funcitonal core) and mountain endurance (run, ruck, uphill movement under load).
This is a 5 day-week, 7-week plan. How you incorporate it with your current climbing depends on your fitness and how much time you have to train. If you’re fit, and have lots of time, do 2-a-days. If you don’t have enough time to train 2-3 hours/day, or need to work on your fitness, alternate sessions … Day 1 – JS, Day 2 – Climbing, Day 3 – JS, Day 4 – Climbing, etc.
– Rob

QUESTION

I am preparing to leave for the Army and go to SFAS between July and September. I am currently finishing up my training to do a 50k. I’m a well rounded athlete, stronger on the endurance side. With little experience rucking. I am looking to do the subscription but I’m stuck on where to start and what would work best for me. Thank you in advance.

ANSWER

No matter what, you’ll want to complete the Ruck Based Selection Training Plan the 8 weeks before selection. You’ve got a wide spread of possible dates … here

By my count, you’ve got 16 weeks until July 1. Here’s what I recommend:
Weeks   Plan
1-7         Fortitude
8            Total Rest
You’ve got 25 weeks until Sept 1. Here’s what I recommend:
Weeks    Plan
1-7         Valor
8-14       Fortitude
15-16     Humility (First 2 weeks)
17          Total rest
– Rob

QUESTION

I’m going to the Army Jungle Operations Training Course at Hawaii in September.
From what I know so far, the biggest athletic demand will be rucking everywhere through jungle terrain. Besides that, swimming/treading water, completing a 2.5K jungle run and the “green mile” ( a long course of obstacles and carrying equipment and stretchers etc.)
I’d like to build a program to follow for the next 6 months. Any suggestions or MTI plan recommendations?

ANSWER

I’d recommend the plans/order in the Pirate Series of plans, beginning with Barbossa. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (functional core), and tactical agility. There are 4 Pirate plans in this packet – 28 weeks of training – should take you right to school.
– Rob

QUESTION

I am 58 and in good shape for my age. I run three days a week and lift three days a week.  I did adventure racing between for five years, but stopped that about two years ago.  My friends and I would like to climb Mt. Whitney or Mt Williamson in the Sierra Nevada. They have experience out there I do not.  I was born, raised, and live in Florida.  While these are reasonably easy mountains, the elevation does concern me as a flatlander, actually swamp rat.  I have read about  your training and it looks like something I would enjoy.  We would be doing the hikes in late July or Early August.  Do you have have a suggestion for a plan?  Can your plan help flatlanders like me get ready elevation gain?

ANSWER

MTI climbing-specific programming will help prepare for elevation gain, but you’ll still get hit with the altitude. There’s no shortcut for that except to be as sport-specifically fit as possible when you get to the bottom of the mountain.
In terms of programming, I’d recommend the plans/order in the Wilderness Packet of Plans until you’re 6 weeks out from your climb. The Wildnerness plans are designed for wilderness professionals and concurrently train strength, work capacity, chassis integrity and mountain endurance (run, uphill hiking under load). Start with Jedediah Smith.
Exactly 7 weeks out from your trip, drop out of the wilderness plans and complete the Peak Bagger Training Plan. 
– Rob

QUESTION

I’m doing with your Low Back Training Program. I’ve just completed week 3 and am loving it. I have an old L4,5 disc injury that has become a problem over the past few years. I was feeling good and decided to go skiing for my 60th birthday after taking 20 years off from the sport. I did your 30-day dry land ski prep program and it really worked well. I had very little soreness after skiing each day. Leg’s were strong and recovery time was fast. My back was the weak spot. I felt vulnerable and tweaked it hard at least once everyday skiing.
I started the low back program 5 days after my ski trip.  I had swelling and pressure around the disc and was feeling some discomfort most of the time. My envelope for pain free movement was quite narrow. Getting through week 1 was challenging but I was able to do all of the exercises and prescribed reps. Week 2 was transformational and by Friday’s session I was doing all of the exercises with lots of vigor. Week 3 has been solid with me working up to 50# on goblet squats and 70# on walking lunges with no low back discomfort. This is amazing as I could barely do the body weight work in week 1.
The transition from early in week one to late week 3 has been remarkable Rob. Almost no low back pain now. Moving really well, dealing with torsional loads without issue, and gaining lots of hip mobility from the range of stretches prescribed.
The training session plan is easy to understand and follow.
I’m using the app and can’t always find my training program. I’ve got it bookmarked but can’t find it any other way.
The exercise videos and descriptions are fantastic. I can stop/start and review each exercise as needed.
Do you have follow up program that you would recommend for me after I complete Low Back Training? My intention is to work your programs continuously until ski season 20/21.
Also, I see 40# getups are prescribed week 6. I don’t have sandbags at my gym. Is there a replacement for the sandbags?

ANSWER

Thanks for the note and am glad the program is working for you.
Sandbag? No replacement …. build your own and take it to the gym – this is what others do. My first was an old duffle bag, duct tape and gravel.
Next? The issue is your age. I’m finishing up a study project on developing day to day programming for Masters Age athletes, but it’s not complete yet, and I haven’t committed to build out the programming after. I need to get the final study results and see if I’m confident doing it. So, short answer is I don’t have age specific base fitness programming for you at this time, and there’s a good chance the base fitness programming I have now will be too much volume and/or too intense.
So, give than, next I’d recommend the plans/order in the Wilderness Packet – starting with Jedidiah Smith. Follow the sessions in order, but not the schedule. I’d recommend training Mon/Tue, Wednesday off, then Thurs/Fri, and Sat/Sun off from training. Cut down on the individual sessions if you’re not recovering, and use the female loading for the work capacity and chassis integrity events.
– Rob

QUESTION

I just finished Phase 2 CRO/STO And the training program. Which one would you recommend to do next?

ANSWER

After a full week’s rest, drop into the plans/order in the Pirate Series of plans. These are designed as day to day programming for military and LE SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity, endurance (run, ruck, swim) and tactical agility. Start with Barbossa.
– Rob

QUESTION

Was doing urban FF plan (full time city FF) then was doing one arm injury plan while recovering from elbow surgery (cleared last week). No back to work but in two weeks going to army (national guard) senior leaders course which will be long days in a class room. Not sure if organized physical fitness will be required but will assume I’ll need to fill the mornings with some sorta of PT. I will also attempt to mountain bike on Sunday’s and starting to prepare for that season. On May 5 I’ll start Afghan preparation for a course I’m attending in July.
What plan should I plug in now with the anticipated lack of time to work out coming up?

ANSWER

– Rob

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