Q&A 5.10.18

by SSD

QUESTION

So I have been online with MTI for about three or four months. Great site!!!  I’m in law enforcement in Canada and really like the variety available from your site. I was looking through the many programs you offer and couldn’t locate anything that included some fitness with firearms stress training etc. I did find the carbine 100 yard training but I’m wondering if you have anything similar but with firearms. I’ve found that a lot of officers just go to the range and stand there with resting heart rate of a guy eating is fruit loops and reading the paper in the morning. The carbine training gets the heart rate up, but we don’t always have the 100 yard range to work with. I train with both carbine and a glock, and glock shooting is usually at our indoor range that’s 25 meters only. I’ve looked all over the internet for programs that combine fitness with guns and can’t find anything. Maybe it’s on your site already and I just haven’t located it. I know for tactical applicants that this is huge aspect and being able to shoot etc under high heart rate. If you had a course that tied firearms shooting in at least twice a week that would be awesome. In addition to that, adding a cognitive element to the fitness and firearms would encompass everything. I’m just not creative enough to put something together and love following a template laid out in front of me. Basically read something, run around and get heart rate up, shoot something and then write down what you read/memorized. Let me know if you have something like that.

ANSWER

MTI’s “Range Fitness” system can be used for any type of firearm – and we’ve used it for pistols, as well as carbines at various ranges.
Importantly, MTI’s Range Fitness system isn’t “PT at the range” – it’s a system specifically designed to train accurate marksmanship under stress.
The system is built around “training sessions” each of which includes specific Range Fitness stress events, as well as basic fundamentals training. The overall goal is to improve performance in the Range Fitness events, but we learned early on that just practicing the events again and again ultimately leads to a plateau in performance.
The events do a great job of identify shooting fundamental shortcomings. But we found we had to take a step back from the events to work on fundamentals, and then apply those improved fundamentals to the stress events to see improvement.
In terms of fundaments, trigger control and follow through are everything!
We apply 4 stressors during the Range Fitness events –
– Physical (burpees or shuttle sprints)
– Time Limit
– Ammo Limit
– Competition (we often have athletes perform the events side by side – to add to the stress)
Below is a Pistol Range Fitness training session we’ve deployed. Each Part (1-4) is completed, and each completed sequentially.
Parts (1) and Parts (4) are individual range fitness events (the session starts with one out of the gate).
Parts (2) and (3) train fundamentals. Part (3) is a ball and dummy drill. We found that the ball and dummy drill, by far, is the most effective drill for training trigger control.
Email any questions.
– Rob

QUESTION

I am interested in the CDQC training program, is there any way to check what fitness level is required in order to start this program?

ANSWER

At the product page (http://mtntactical.com/shop/cdqc-training-plan/), click the “Sample Training” tab to see the entire first week of programming. You can complete this and see how you fare.
– Rob

QUESTION

Quick question: I understand why you want to stay away from bad carbs like processed sugars and bread, but what’s wrong with complex carbs such as brown rice and quinoa? I saw where y’all recommend lean meat, nuts, fruit but stay away from rice. Why is this?

ANSWER

I don’t get into detailed arguments about nutrition/diet. In general, according to “Why We Get Fat,” seeds are okay … but I’d recommend you read Taubes’ book and decide what’s best for you.
– Rob

QUESTION

Looking ahead to the Big 24v4 in the PJ/CRO packet, and noted there are no deadlifts. Searching around your site, it looks like you generally dislike deadlifts for their injury potential and prefer the hinge lift.

I’m the poster child for poor deadlift form, with tight hamstrings generally leading to a rounded back. I have been using a trap bar with handles, and the couple extra inches of height lets me execute the lift properly.

What is your current thinking on deadlifting generally and on trap bar deadlifts specifically? Noticed that you stated you avoid trap bar lifts as most people do not have access to one. This aside, any issues using one?

ANSWER

We prefer the Hinge Lift to the deadlift and often prescribe in our programming. I find it a little safer and feel it does a better job of training the butt/hamstrings.
In Big 24 I prescribe the walking lunge for posterior chain work – it’s my favorite posterior chain exercise – more so than the Hinge Lift.
Trap Bar Dead Lifts? Okay … and safer than the regular deadlift. In Big 24, you could replace the lunges with this exercise or the dead lift if you wanted.
In general, I don’t get into exercise arguments. If you have success with the deadlift, do it.
– Rob

QUESTION

I am a fairly fit 57-year-old male, 5 11, 170#. I am a hiker and a skier. I have not been in the gym for quite a while and although I am pretty active physically, I feel like I need to get back in the gym and build strength and stamina before I get on a ski-specific exercise regimen before the next ski season. Which plan or plans would you recommend as a starting point and pre-season?

ANSWER

Start with a strength plan – I’d recommend the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I have started to do some bouldering to get ready for summer. I am a beginning climber and get to the wall at 5 am and have the place to myself
How long should I rest between attempts as I don’t have to share?
Also I can only comfortably do V1s and maybe a V2 if I am lucky.  What would be a normal progression of difficulty if I am bouldering once a week?
Thanks

ANSWER

We don’t prescribe rest between V-Sum attempts. Developing your V-Sum strategy is actually part of the training power of the V-Sum. You have to get 8 problems, but only your top 8 count.
Should you try your more difficult problems first, with more rest between – to get the highest points? Should you knock out a couple easier problems first to work toward your minimum 8 problems, then try the harder ones, even though you may be a little fatigued?
After you go through it a couple times you’ll see.
Progression Pace? Can’t answer for you – everyone is different. In general, however, you’ll get better fast initially – but then the gains will come harder. So initially you may be able to improve your V-Sum score by 5 or more points over the previous effort, but a few weeks in it will be all you can to get 1-2 points higher.
– Rob

QUESTION

One week ago I suffered a grade 2-3 AC joint separation in my right shoulder after going over my handlebars during police mountain bike training.  I’ve elected not to do surgery and start physical therapy next week.  Does the arm injury training plan also avoid an injured shoulder and if not are there certain exercises I should mod/skip?

ANSWER

The Training Program for Athletes Suffering Arm Injury is not a rehab plan for your injured shoulder – it trains the rest of your body around your injured shoulder while you recover.
Others have used it for shoulder injuries – but know the plan does include jumping and running, etc. and for some shoulder injuries can’t take this jostling around. I don’t know in your case.
– Rob

QUESTION

I’m looking for a new workout and I’m having trouble finding the “perfect one”. I’m currently active duty Army Infantry so I’m looking for something I can do in addition to day-to-day PT that really focuses on building overall strength and endurance. I have done the Work Capacity 1 Plan and the Ranger Prep in the past. Any recommendations would be greatly appreciated.

ANSWER

– Rob

QUESTION

About a year ago I suffered a fall while on rope (I teach High Angle Rescue) which resulted in an Open Reduction Internal Fixation surgery on my right ankle. It has taken a long time to recover; I was on the couch for 3 months. I suffered a significant pulled groin at the 5 month recovery mark which set me back even further. I’m looking for a recommendation that can get me back in the game. I’m very active outdoors and am looking to begin BJJ. I’d like to focus on rebuilding muscle, increasing endurance, and injury prevention for the long term. I don’t mind paying for a private coaching session, but thought I’d reach out and see if MTI had anything that would help. Thanks much.

ANSWER

From our stuff, I’d recommend you start back the Military OnRamp Training Plan.
– Rob

QUESTION

I was on your website looking at workouts and was trying to find one that would work for me. I’m looking at getting back into competing at a high level of wrestling and training. I saw you had a BJJ workout but didn’t know if you had any other recommendations on other workouts that might work.

ANSWER

The BJJ Plan is our only sport-specific plan for grappling and is what I’d recommend.
– Rob

QUESTION

I tore my ACL about 2 weeks ago and haven’t yet had my surgery.  I am currently inure-had to ensure my knee is in good enough shape to get the surgery.  Regardless, I’d expect that I am about 2-4 weeks away from surgery.
While I am working with my doctor and a PT to both pre-had and rehab (post surgery) my knee, I want to make sure I stay as strong as possible for my climbing and mountaineering activities. I was curious which of the two programs you would recommend and why?
While I will be unable to exercise for likely 2 weeks after my surgery and will have to be very careful within the first 3 months of my surgery, it seems like either could be an option, which is why I was looking for a recommendation.  Let me know if there is anything else I should consider.
Thanks!

ANSWER

You’ll want to use the Leg Injury Training Plan. This isn’t a rehab plan for your injured leg – but trains the rest of your body around your injury.
The Post-Rehab Plan is to be completed after you’ve recovered, and are released from physical therapy.
– Rob

QUESTION

I have about six months to prep for National Guard SFAS, which is a three day  “mini selection”. (Hopefully) immediately following that I will go to regular army SFAS. Would you recommend just doing the last 6 months of your SFAS packet, or cherry pick a few that would be most beneficial with my time? If the latter, which would you recommend with a 6 month timeline?

ANSWER

6 months is 26 Weeks. Here’s what I’d recommend:
Weeks  Plan
1-3        Military OnRamp – First 3 Weeks
4-10      Fortitude
11-17    Valor
18         Total Rest
– Rob

QUESTION

I was  checking out your kettlebell workouts.
I’m a 46 y/o fire fighter. I’ve been lifting weights  for a long time , I played college football. I’m thinking of starting a kettlebell workout. I seem to always tweak something from either  deadlifts  and squatting. I also don’t do any distance running, but I did start Hills. I notice there is a lot of running in your programs. Just checking to see if it’s a good fit.
Thanks coach.

ANSWER

I’d recommend you train specifically for your job as a professional Fire/Rescue Athlete and complete the plans and order in our Big Cat Series of Plans for Fire/Rescue. These plans concurrently train strength, work capacity, chassis integrity (core) and tactical agility.
Start with Jaguar.
– Rob

QUESTION

A friend of mine pointed me to your site, and I’ve been looking through the basic starter plans, but not quite finding anything that fits a bit of a unique situation.

I’m 32, Male, and about 140 pounds. I’m not looking to massively bulk up or go for numbers bragging rights. I just want to develop a foundation of general fitness, starting with cardiovascular health. At present, I do 30-45 min straight every day on a bike trainer, ranging from 65-85 rpm depending on where in the workout I am.

I’m just not sure where to go from there, and that’s why my friend pointed me here. In looking through your programs, however, most tend to be heavily running oriented. I have a hard time with endurance running due to the high impact on a knee and a shoulder I’ve had surgeries on, hence I started with cycling. Short sprints are okay.

Can you help me to understand how running and cycling compare, and if cycling could be substituted into some of the basic programs?

Thank you for your time,

ANSWER

Our focus is mountain and tactical athletes – who, with the exception of mountain biking, use their feet for movement.
For you, I’d recommend starting with our Bodyweight Foundation Training Plan. You can sub biking for the running in the plan – think time, not distance. So, if the plan calls for a 3 mile run, assume you’d run 10 minute miles and bike for 30 minutes.
– Rob

QUESTION

I’m currently in the Army and I’m preparing to go to SFAS in August. I have done the valor program before which was my first introduction to MTI. So my first question is where I should start within the progression to eventually do ruck based selection. Second, I have to do pt every morning which at times is unpredictable, which makes following a program pretty hard. I can get into more detail if need be. Also, I’m in the infantry so I go to the field a lot. So what should I do if I miss a week?  In advance, Thank you for your time.

ANSWER

By my count you have 16 weeks until August.

Weeks  Plan
1-7     Fortitude
8         Total Rest
Morning PT?
Do your MTI programming in the evening/afternoon as a 2-a-day. When they conflict, do your best.
Miss a week? Start back where you left off.
– Rob

QUESTION

Hey coach- ultra preseason week 6 Tuesday says:
 (3) 10-8-6-4-2 for time

Scotty Bobs @ 15/25# (each push-up is a rep)

Squat Jumps”
What should look like? What does for time mean? I get the exercises themselves.
Love this plan! Noticing huge difference in my strength and durability. Moving on to ultra plan after this.  I have a 16.2 mile trail race in two weeks, any thoughts on how I should taper for this or do you think I should just continue with the preseason plan as scheduled?  The rest of the season will have ultra races rather than a shorter race such as this.
 Thanks very much for your help!

ANSWER

10x Scotty Bobs
10x Squat Jumps, then …
8x Scotty Bobs
8x Squat Jumps, then …
All the way down to 2x of both exercises.
Trail Race?
Short and fast 2 days before, total rest day before.
– Rob

QUESTION

I’m a 18B at 3rd SFG I also getting in to the sport of 3-gun. I have a membership and would like to know is there some plans that you have that can help me in the sport and at the sametime keep me in good Army PT shape. I was thinking Work Cap would be the way to go but I wanted to ask before I just go and start. Thank you.

ANSWER

I’d recommend Valor.
– Rob

QUESTION

I am currently looking to improve my Powerclean 1RM, and I’m wondering if you have a training plan you would recommend I use to improve my 1RM for this lift?
Thanks,

ANSWER

I’d recommend the MTI Relative Strength Assessment Training Plan. The Power Clean is one of the assessment exercises.
– Rob

QUESTION

I just got myself into climbing and want to start the mountain base fitness program, which also includes some climbing. I know this has been answered somewhere, but I can’t find it. What order do I do them in? Also, I’m doing the Spartan Super in July. What little extra stuff can I do in this program to help prepare for it?

ANSWER

Complete the Greek Heroine Plans in the order listed in the packet, beginning with Helen.
Spartan Super? Best would be to train sport-specifically for this race in the 6 weeks prior. We don’t have a Spartan Super Plan, but do have a Spartan Beast plan – which as I understand it, is longer.
– Rob

 

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