Q&A 5.2.19

QUESTION

Does MTI have a police version of the Busy Operator series? One that would train those attributes essential for law enforcement in a short training session.

Thanks for what you guys do and the training you provide. Keep on getting it!

ANSWER

No – but the training sessions in our day-to-day plans for LE Patrol/Detective are all designed to last 45-50 minutes. These are found in the Spirits Packet of plans.
– Rob

QUESTION

I’ve just discovered MTI, have read a few articles from you and about what you’re doing, and like the sound of it.
About me: I’m a UK firefighter (what you might call urban) and like spending my free time outdoors. I’ve summited the majority of the tall mountains here, some wearing a weighted vest, and have dabbled to varying degrees in different mountain sports. (Running/hiking/mountain biking/skiing/snowboarding/climbing)
On discovering CrossFit a few years ago it made perfect sense to me in improving my fitness and has indeed done so – to a point.
I’ve climbed sporadically, but have started going to the local gym more regularly and realised how bad my finger/grip strength is.
I would also like to train more actively/specifically for my job – I took part in the ‘British Firefighter Challenge’ last year and again where I thought I was pretty competant found myself wanting. Specifically in grip strength and odd object movements such as equipment carries and dummy drags.
I’m 6’3 and have always been on the skinnier side, around 160-170lb. I’m currently focusing on some core powerlifts along with CrossFit WODs and some running/rowing.
You guys offer 200+ programms, and I could follow multiple ones for each of the areas that I’m looking to improve. I guess my question is how do I get the most out of what you have to offer? How do you envisage someone like me best using your platform?
Look forward to hearing from you,

ANSWER

We believe tactical athletes should train for their job first. Our Big Cat series of plans are designed as day to day programming for full time urban firefighters – and these are what I’d recommend. These plans concurrently train:
  • Relative Strength – strength per bodyweight
  • Work Capacity – horse power for short, intense, dangerous events
  • Chassis Integrity – mission-direct midsection training which transfers to the job
  • TAC SEPA – Tactical Speed, Explosive Power and Agility
  • Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day. 
Start with Jaguar.
 
You can supplement this programming with time in bouldering gym. To start, I’d recommend completing a Bouldering V-Sum twice per week. More on the V-Sum, Here.
– Rob

QUESTION

I heard about your company through the Art of Manliness podcast a while back, and had some questions about getting back into fitness after a period of, uh, reduced activity.
I have a pretty robust fitness background- playing football in highschool, and was part of ROTC in college until I had to leave due to medical concerns. I stayed in shape mostly by lifting, swimming, rucking, and the basic conditioning we did for ROTC. I’ve never really had good cardio (linemen, after all), and have been away from regular lifting for a while and it been hard to find time to get to the gym. Due to a busy schedule, I haven’t been able to make working out a routine as much as I used to, and my fitness has definitely suffered.
To rectify this, I’m hoping to train for a pair of upcoming obligations- a GORuck Tough Challenge in May, and summer work at a boy scout camp that will be incredibly intensive with lots of rucking and labor. I’m somewhat lost as to what is a good way to orient my workouts, however- should I focus simply on rucking, or would a more well-rounded type of plan be suitable? I have somewhat limited time, and very much limited money, and want to really pick a plan that would work best for my near term goals.
Thanks for having a coaching contact available, and looking forward to getting back to the grind!

ANSWER

The 5 weeks directly before your GoRuck event, complete the GoRuck Challenge Training Plan.
Between now and beginning the GoRuck plan, work through the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I recently injured my low back, most likely a disc issue.  I see that you offer a low back injury plan for people like me.  My question is at what point should I jump into the plan? I still am in pain from the injury so I assume I should wait until the pain subsides significantly.  If waiting is the best option, is there anything I can do physically in the meantime? My plan was just to do some lower intensity stationary biking and yoga/stretching.

ANSWER

Yes – wait until the pain is gone and you’re back to normal activity.
Now? The only thing I would add is some easy walking with a 25# backpack.
– Rob

QUESTION

I have done several of your workouts and really enjoy them. I was wondering if you had recommendations or an ab workout to do in addition to your main plans. I am a 42 year old state trooper and as I get older it’s hard to maintain my mid section. Thanks

ANSWER

– Rob

QUESTION

Quick question about Operation Hector:

On strength days when doing workouts like 5 rounds of 2x power clean + push press @ 85% rep max, what would be a good average rest time between rounds?

ANSWER

Each circuit – including these, has a mobility drill or stretch. This is your “working rest” between rounds. Work steadily, not frantcially, but at the same time, this isn’t powerlifting – you don’t need 5 minutes between sets.
– Rob

QUESTION

Thanks for your guidance in the past.  Coming out of winter training and looking for suggestions.

Latest assessments:

5k Run – 24:20
Back Squat – 215lb
Deadlift – 280lb
Bench – 185lb
Press – 110lb
Height: 6’2
Weight: 180lb
Age: 34

Goals:

Injury prevention and resilience to carry me through the first few years of starting a company
Half marathon in fall 2019
Rainier summit in June 2020

I took a stab at a sequence:

MTI Relative Strength
Whiskey V2
Run improvement
Wilderness Packet
Rainier Plan

Thanks for any input!

ANSWER

Plan is solid, but better would be use Country Singer Packet (1 & 2) plans as your day to day programming, then do the Half Marathon Training Plan, and then off again to do the Rainier-Plan prior to that climb.
– Rob

QUESTION

Where would I use the Running and Rucking Improvement plans if I am on track with using the USAF CCT/PJ/CRO Selection Packet? I would like to improve my running and rucking but I am unsure if I need to vary away from the Packet to complete the Running and Rucking improvement plans first.

ANSWER

Not sure you need to add these plans, but if you do – right at the beginning, skipping the Military OnRamp Training Plan.
– Rob

QUESTION

Future (re)subscriber here looking for some plan advice. I just finished up the peak bagger plan to prepare for a 5 day, 3 peak mountaineering trip to Mexico (Nevado de Toluca, Iztaciuattl, Pico De Orizaba). The trip went off without a hitch, and my group smashed each of our objectives in great time, and with almost no soreness or recovery. Much of the trip was at or above 5000m and with no time to acclimatize it was important for everything else to be dialed. Needless to say I am very happy with my progress and the results of the preparation. I took a week off (ski trip) and now im ready to get back in the gym.
I need some help choosing a new plan. I am going to be leading a group (classmates, im not a guide) up several WA Cascade volcanoes over the next 2 months culminating with at least 1 climb of Rainier in mid June (have climbed all before). At the same time I have some (rock/alpine) climbing objectives im working toward and need to be able to work in some climbing training to prepare me for some easy/mod <5.8 multi pitch alpine climbing through the summer. (havent climbed in months to focus on peak bagger). So, essentially I want to maintain my current mountaineering fitness and be able to start working in some regular climbing/training. I am familiar with most of your plans but not sure which one might be best for this case.
Thanks in advance for the help and I look forward to more successful training. PS everyone who I have referred to MTN Tactical is super happy with their workouts and results.

ANSWER

I’d recommend the Alpine Rock Preseason Climbing Plan. This plan includes both climbing-focused training for finger strength/endurance, and aerobic work for approaches.
– Rob

QUESTION

I have started the army ocs application process but don’t have a ship date. I’m not out of shape, but compared to most of your programs I’m not exactly in shape. What program would you recommend to build a solid foundation before I go to basic training?

ANSWER

– Rob

QUESTION

I came across your website today. I am wondering which workout plan would be the best for me to start with.
1. I am essentially sedentary, but have begun rucking in the last month. I can do an 18 minute mile for 2 miles with a 5 lb ruck.
2. I have several goals…I want to do the GoRuck Light around September.
3. I am interested in disaster response and want to be able to do search and rescue and wilderness paramedic training.
4. I am about 100lbs overweight.
5. I do not currently have access to a gym, but may in a few months.
Thank you so much.

ANSWER

I’m sorry, but I’m afraid all our plans would be too intense for you at your current level of fitness. Our entry-level plan is the Bodyweight Foundation Training Plan, but even it could be too much to start out.
At the link above, click the “sample training” tab to see the first week of training. I’d recommend you try it out and see how you do before purchase. If it’s too much, come back to us after your fitness has improved and you’ve been able to cut weight.
– Rob

QUESTION

I am really loving the Bodyweight Foundation Plan.  I am totally new at strength training and it is kicking my ass proper.
One question: if the point of the session is strength endurance and I can’t complete the number of reps calculated in a particular set, would you recommend that I try to finish with eccentric or isometric movements to exhaustion (assuming I can do it in a controlled and safe manner) or to stop and rest until I can complete the set with the full movement of the reps?  I ask because when I stop to rest, it lowers my heart rate which makes it feel like I won’t get as much benefit from pushing myself to expand strength endurance and work capacity.
Thanks for your time!

ANSWER

Go to your knees for the push ups when you fail there, and do negative pull ups as needed. Stop and rest for the other efforts.
Let the running and work capacity in the plan address your heart rate and cardio.
– Rob

QUESTION

I was wondering what a good follow on program would be to the Body Weight Foundation?

I am on week 4 if it now and wanted your opinion on what to do next.

I am 40, former Marine, Fed LEO in NYC. I have limited experience with Olympic lifts and an irregular schedule. (Have access to a gym but can’t always make it there and have to make due with limited equipment).

ANSWER

Spirit’s Packet for full time LE Patrol/Detective. Start with Whiskey.
If you are full time SWAT/SRT, do the Gun Maker Packet.
– Rob

QUESTION

I’m currently in the middle of Ruck based selection.
My 2 mile time is regressing.  I’m good with the ruck times (13:30/mile).
I was thinking for the work capacity days I should just do the 200m runs without the sandbag.  Would that work to help my unweighted run time?  Any advice would be appreciated.
I can fit in workouts whenever I need to throughout the day.
Sleep 8-10hrs a night
Eat 2800-3300 cal a day.

ANSWER

No. Follow the programming as prescribed. Your body is likely responding to the high volume. It will accommodate.
– Rob

QUESTION

Thank you for your detailed and thorough workout plans. I work at Virginia Military Institute with the Army ROTC program and just utilized your Sandhurst Competition plan to prepare a team of cadets for the Sandhurst Competition next week at West Point. I will let you know how they perform.
I am a member of the National Guard, training for the Best Ranger Competition in April of 2020. As you probably know, the National Guard holds a tryout to assess potential competitors in the fall of year prior to the competition. So, for instance, I will go to Fort Benning in November of this year to tryout. The tryout consists of the RPFT, Obstacle Course, Land navigation, 2 mile run, Unknown Distance Ruck March and Land Navigation day/night. Its 36 hours for the tryout. From what I have been told, it is considered a point based, “mini-event”, with rucking and land-navigation the highest weighted events.
I have purchased your workout package and have access to the Best ranger Training Plan. I am wondering if you would recommend utilizing it in preparation for the tryout? If so, would you make any adjustments? If not, what program of yours would your recommend?
Thank you for your time and for equipping us to become the most physically prepared warriors for this Nation.

ANSWER

1) Add pull ups to the APFT.
2) Add a 3 mile night navigation rucking event to Saturdays – making these a 2-a-day.
– Rob

QUESTION

Just started Hector( I like the way it sucks lol) but I was curious if the stretches are part of the rounds or meant to be completed after all rounds are finished. Also if not prescribed, what’s a good hold count for the stretches per side? Thanks.

ANSWER

15-20 seconds.
– Rob

QUESTION
Seeking your expertise. I am currently in week 5 of BW foundation and struggling mightily with the strength progressions as of late. I have
been pushing through to get in all the prescribed reps, however, my recent strength sessions are eclipsing 1.5 hrs. Week 5, day 1 took about a 1 hr, 40 min this morning with many of the sets being completed in 1, 2, or 3 rep segments with long breaks (upwards of 1-2 min) in between.

Should I stick with the sessions in their current state and extend the workouts past 1.5 hrs? Cycle back a week or two? Change to modified versions (as possible) once

I cannot complete more than 1-2 reps at a time – pushups (go to knees), pull-up bar heel taps (situps), and pull-ups (negatives), etc. – to keep it moving? Thanks.
ANSWER
Push ups – go to knees
Pull ups – negatives
Pull Up Bar Heel Taps – Pull up your feet as high as possible
– Rob

QUESTION
I’m ready to start the dryland ski program, but need to buy sandbags. Where did you buy yours?  I searched google but couldn’t find any with the two handles.
ANSWER
We build and sell our own. Purchase here: https://gear.mtntactical.com/collections/gear/products/sandbag
– Rob

QUESTION
I am currently serving as an Army recruiter in New Jersey. I am 33 years old and have been in the Army for 11 years. I am currently working with a Special Forces recruiter to go to SFAS and I am looking into starting a training plan to prepare for it. I want to build my over all strength and get better at rucking and running. I have spoken with people who have gone through SFAS and have an idea on what needs to be done but I do not know where to start. I came across your website and was wondering which programs you would recommend for me? Thank you for any advice you can provide.
ANSWER
– Rob

QUESTION
I am starting the Big 24 cycle, but I am not comfortable enough with the squat clean movement. Would you suggest substituting it with either a straight or hex bar deadlift while keeping the squat clean rep scheme?
ANSWER
Hex bar dead lift. But it would be best to do the Hang Squat Clean as prescribed. You’ll get lots of hang squat clean practice during Big 24.
– Rob

QUESTION
Enjoying the On ramp course!  Wondering about rest periods during the the workout.  For example 6 rounds of squat clean, squat, the kneeling curl to press…increasing load as I go.  Should there be a rest period between rounds or is everything as fast as possible?
ANSWER
Each strength circuit includes a mobility drill or a stretch – this is your “working rest”. Work steadily through these circuits, not frantically. Goal is to lift as heavy weight as possible, but still be efficient with the time.
– Rob

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