QUESTION
Just finishing up Big 24 this week and it’s a phenomenal plan. Now I have 14 weeks to prepare for a 6 day 72 mile trip in the Sierras and was seeking your advice on a plan progression. Is diving into the Greek Heroine plans next week a bad idea?
ANSWER
Here’s what I recommend:
Weeks Plan
8 Total Rest
– Rob
QUESTION
I have done a few of your programs and I just love them. I have done the ski dry land, ski in season program, weight loss program. I am looking for something to be an all round athlete. I love to mtn bike and run in the summer time but I do also like to hit the gym. I like to aim for three days weight training per week and a two or three days of cardio. I’m feeling a little lost right now if what to do as I would like to loose a little weight so I can be faster on my bike. If you have any suggestions. Oh and I’m 35 years old.
ANSWER
I’d recommend
SF45 Alpha – you’ll be in the gym 3x/week training strength, chassis integrity and work capacity, and doing endurance 3 days/week. The programmed endurance is running – but you could sub in biking.
– Rob
QUESTION
I’m active duty Air Force, my career field is in civil engineering though I’m currently assigned to RED HORSE – the AF’s heavy ops construction unit. I’ve been active duty for 13 years and within that time have had 7 surgeries on both my calves; two of which I had muscle removed from around the popliteal artery in my legs. For a short time now I’ve been back to running, but the endurance I used to have is severely weakened and I’m currently seeing the professionals at the base HAWC for stretching exercises. The last time I was able to run for my PT test, I struggled to get a passing time (just over 15 minutes, within seconds of failing). My next PT test will be due this August and I don’t ever want to cut it close to failing again.
My fitness goals. I’ve been in construction since I was 13, so I’m open to manual labor, and played soccer for 12 years…so I know my body can more than handle endurance. I don’t care about body weight…I’m more focused on lowering my body fat %, toning the muscle I have, and rebuilding my run endurance. A co-worker told me about your site just a few days ago and I couldn’t wait to reach out. I’ve read through a lot of your plans and they all look like incredible challenges.
With my fitness history and still dealing with long-term scarring from the surgeries…I have no idea where to start. My primary focus is going to be running, with muscle toning as a close second. What plan(s) would you recommend for me? Any advice, assistance, or direction would be greatly appreciated. Although I have mandatory PT 5 days week, I feel I need something a bit more structured and customized for my fitness level, something that’s going to push me harder and help me recover.
ANSWER
Watch for overtraining with your unit PT …. if you’re not making the progressions in the OnRamp Plan, take more rest. OnRamp includes bodyweight work, running, gym-based strength, work capacity, running and rucking.
– Rob
QUESTION
I have been looking around the MTN Tactical site and browsing through the fitness plans for a while now and I’m having a hard time deciding on what plan to start next. I have previously completed the Big 24 as well as the Hypertrophy plans and they where both great but I am now looking for a more general, holistic plan now. I am looking for a plan that includes elements of strength but has a focus on endurance. I would like to become more healthy and overall fit as opposed to my previous goal of just getting big. I am 18 years old and live in Colorado and I would like to have better overall fitness for hiking, backpacking, and adventuring. What plans would you recommend for me to reach these goals? Thank you very much!
ANSWER
These plans are designed as day-to-day programming for all-around mountain athletes and concurrently train strength, work capacity, endurance, chassis integrity, and climbing (rock) fitness.
– Rob
QUESTION
Wanted to touch base with a question, but I first wanted to tell you that I just finished up Rat 6, and here were the results:
Bench – added 50 lbs
Front Squat – added 95 lbs
Squat clean – added 40 lbs
Power clean – added 50 lbs
Military – added 20 lbs
Hinge lift – added 55 lbs
Extremely pleased with my results!
The question is regarding diet, and forgive me if I’m asking something that has been asked a million times: I watched your video on diet, and am wondering about fat loss. I have lost weight on the keto diet in the past, and have a significant amount to lose (6’1”, currently 272 lbs, goal is 210-220), but have been bouncing on and off keto, so the simplicity of your advice is appealing. Would you go ahead and count calories if the goal is that much loss? Or do you think I’d be good to just eat to satiation and focus more on eating clean? Rat 6 has helped me look, perform, and feel much better, and I’d love to protect my gains, if not get stronger, while cutting weight.
Follow-on question: I’m interested in trying intermittent fasting but have a slight issue – I’m a graveyard cop, and work out at 0600 before going home. With IF, i would be fasting from 0000-1600, eating from 1600-0000, 3-4 times a week. Any experience with IF? My concern is lifting heavy 6 hours into a fast.
Thanks, and have a great day.
ANSWER
Fat loss and caloric restriction? I’m not an expert here – as our focus is outside performance, but what I’d recommend is our diet and a different program with an endurance/work capacity focus. Understand from a strength perspective, we’re interested in your relative strength (strength per bodyweight), not your max effort strength. So by losing weight alone, you’re relative strength will increase.
The issues I’ve seen with the Keto diet, intermittent fasting, etc., is no one can stay on them long. It’s fine to try this kind of stuff for the short term, then fall back to our recommendations. But for you, I’d recommend only one change – the program, and really eating clean except for your cheat day.
Programming – pivot to our LE Patrol/Detective specific programming in the “Spirits” series, specifically
Vodka. Complete the optional Friday run in the plan.
Email back on the other side of Vodka.
– Rob
QUESTION
Lookin to get back in shape after training and completing 50k. Want to keep my endurance and gain strength and muscle with functional movements. I’m a tree climber by day. Have been looking at your stuff for a while, any suggestions?
ANSWER
I’d recommend
SF45 Alpha, which combines gym-based strength, chassis integrity, sprint-based work capacity, and running including a 6-mile assessment and 2-mile repeats, and two long trail runs/week.
– Rob
QUESTION
I am from Croatia. I train a lot and in april edition of Men’s health magazine in Croatia i found out the program Operator Ugly and found out a Mountain Tactical Insitute. I read about Rob Shaul and his training philosophy and i very liked because in my training i”m having an accent on functional moves. I found out that Operator Ugly is excelent,very good training program and from now one i will take it in my regular training schedules.I want to ask just one question if you could help me. When i”m doing training as an example – if i”M doing today a bench press, front squats, pulll ups and sprints, should i do the warm up just like on test – 4 rounds of 8/10 goblet squats, 8 push ups, 8 sit ups and instep stretch or i can do something else . I would like to hear what you recommending?
ANSWER
I’m not sure if I understand the question … but if you are going to do the Operator Ugly assessment, yes, follow the prescribed warm up.
– Rob
QUESTION
I will be climbing Mt. Rainier in mid July with a team as part of Climb for a Cause (raising money for our National Parks). I’ve been doing some research on training programs to get in shape. I noticed you have a Mt Rainier climbing program as well as a Big Mountain climbing program. The sample workouts look quite different from each other and the length of the program is different. I have the time to do the 10 week program like the Big Mountain but I also like the specificity of the Rainier Program. Can you provide some guidance as to which one you think would be best? I’m fairly athletic but have a non physical job and very much need to strength train and get my cardiovascular system in shape. Any insight would be greatly appreciated.
ANSWER
You’ll want to do the
Rainier Plan – it’s built specifically to the vertical gain of Rainier.
– Rob
QUESTION
Hello sir, I have recently discovered your programs and have some questions. I have a goal of entering the Air Force Pararescue program which if you’re unfamiliar consists of Airborne and Water skills. I am not a great swimmer and I’m not exactly sure how to improve my fitness in a targeted manner that will better my odds of success both in the pool and on land. Also I am not entirely sure I understand the difference between buying a program and subscribing. Correct me if I’m wrong but subscribing allows me access to everything in all programs, instead of just one if I bought it, for the life of my subscription?
If that is the case then I would likely subscribe and use your plans as a guide to better my abilities throughout the duration of my career. I am not currently enlisted as I want to go into Pararescuse directly and do well. My first obstacle will be the PAST test or something similar. This is just to get in the door and minimum standards won’t do. My second obstacle will be indoc which will focus a lot on my water confidence and ability to perform as a combat rescue swimmer/diver.
ANSWER
I’d recommend you start with an individual plan – specifically the
USAF PAST Training Plan. This plan will give you a great intro to MTI programming, and kickstart your swimming improvement.
You are right about the difference between the subscription and individual plan.
Email back on the other side of the PAST plan.
– Rob
QUESTION
I am planning to climb Mt Everest in 2019. I am new to mountain tactical and just completed your bodyweight foundation plan. I am a 25 yr old 160lb male who actively rock climbs as a main source of fitness. I have approximately 12 months remaining before the big climb and am looking for guidance in the best suited plans for this. Thank you very much!
ANSWER
Between now and then work through the plans and order in the
Greek Heroine Packet of Mountain Base training plans, beginning with
Helen.
The Mountain Base plans concurrently train strength, work capacity, chassis integrity, climbing fitness and mountain endurance (running, uphill hiking under load).
– Rob
QUESTION
I have signed up at a new gym which has limited equipment. Good dumbbell selection one flat bench and a smith machine, pull-up and dip station few kettle bells and some machines and indoor small track. I’m trying to find a plan that i can do. Im not really sure what my focus is just yet i need to work on pull-ups for sure. Im thinking a strength plan. Can you give me a recommendation any thing would help thank you
ANSWER
– Rob
QUESTION
A few questions so please bear with me:
1. I am currently doing the military on ramp plan and up to week 5. Due to a new job within the unit my opportunities to train has been cut dramatically. Right now training only 3-4 times a week is feasible. Would love any advice you could offer on how to continue this 5 day a week program with 3-4 training days per week.
2. At the completion of the military on ramp program I will be about 2 weeks from deploying, and then about 7-10 days of transit time before I will be able to routinely train again. Any advice for some “maintenance workouts” to do until I can reliable train again.
3. Upon reaching my deployment destination I plan on completing military on ramp from the beginning 1 more time before moving on to humility. I am doing this for a couple of reasons. First of all, I absolutely love the program so hats off to you for building it. Secondly, I replaced wednesdays rucks with light recovery runs to ease back in to the mileage (I plan on doing the rucks the second time around).
Thank you again for running an incredible website, great training programs, and the new mobile app is greatly appreciated.
ANSWER
1. Do the sessions in order whenever you get to train. Don’t skip sessions.
3. Up to you, but I’d recommend moving on to
Humility.
– Rob
QUESTION
I’ve recently finished a large chunk of military training that was about 14 weeks of carrying heavy load and not getting much food or sleep in. I’m sure y’all have had experience with others in the same situation. My question is: where is the best place to start as far as getting back on track physically and nutritionally?
ANSWER
Nutrition? Eat anything you want for a week, then start cleaning up your diet. Within 2 weeks be following
our nutritional guidelines.
– Rob
QUESTION
I purchased an athlete membership after looking at the plans. I am a recreational intermediate skier who was looking for a plan to help build leg capacity so I don’t feel like I am dying after 3 days of skiing in powder, etc.
I am active and fit and working on losing 20 pounds of pregnancy weight that has stuck around (I lost 30 recently). I have a small garage gym with weights and like to lift heavy.
I also do cross fit or work with a personal trainer (2-3xs a week). With the personal trainer, I usually work on my weaknesses (sprints, single leg work, working towards pull ups, etc.) along with lifting. I do not want to give up CF 2-3 xs a week but wonder what you would recommend to add into my week.
I have been looking at the run enhancement, pull up plan, and one lift per day but the recommended schedule doesn’t look like it would work in addition to CF. I plan to do the dry land ski plan in the fall.
Thanks for your input! I appreciate any advise you might have.
ANSWER
Most of our plans are full on and given the work you’re already doing with the trainer and CrossFit, you could quickly overtrain. My recommendation would be to let your personal trainer and CrossFit handle your gym-based work, and use our stuff for endurance. Specifically, the
Running Improvement Training Plan – except skip the gym-based strength work in the plan and just do the running assessments, intervals, and longer runs. Start at the beginning with the 1.5 mile assessment.
Good luck!
– Rob
QUESTION
I just purchased the athletes subscription and I have about 22 week until I
report for ranger school. I was just wondering which programs you recommend I
complete besides the 7 week ranger school training plan with the time I have.
ANSWER
Here’s what I recommend:
Weeks Plan
Good Luck!
– Rob
QUESTION
I need some advice on a training plan this upcoming summer. I am an Army National Guard soldier and a ROTC cadet with the intention to commission in 2020. I am 24, female, and rather small at 5’2″.
My training goals for the summer are:
-Be able to score a 300 on my APFT for the Fall (lastest score was 46 PU/79 SU/18:40 run)
-Train for Army Ten Miler on October 7 (team try outs are in August)
-start rucking so I can complete 12 miles under 3 hours with 35lbs by the end of my fall semester
My dilemma is that in mid-February I suffered anterior tibialis tendonitis in my left ankle from running too much too soon after a long winter of inactivity. Running has never been my strong suite and it’s something I want to and need to improve.
However, I still have tendonitis and it hurts too much to run after 10-15 min. I’m currently on a walk/run progression from my physical therapist, and 1 min jog / 3-5 min walk for 30 min is this current week’s schedule, along with other exercises given to me to restrengthen my ankle.
After I complete my physical therapy, what training plans should I start with at MTI to meet my goals? I have considered the Body Weight Foundation followed by the Military Onramp.
ANSWER
Next, move to the
Army IBOLC Training Plan. This plan includes focused work for the APFT, assessed and progressed running based on a 5-mile assessment, and rucking – based on a 6 mile Ruck Assessment and should set you up well for your Fall APFT, rucking progression, and give you a head start on your 10 mile run.
I don’t have a plan which specifically trains for a 10 miler, but after the IBOLC Plan, you could modify our Running Improvement Training Plan, completing weeks 11-15 in the plan, and conducting a 9 mile assessment instead of the prescribed 6-mile assessment, and completing 3-mile repeats instead of the prescribed 2-mile repeats.
After your 10 mile tryout, move to
Fortitude.
– Rob
QUESTION
I am looking to prepare myself for marine OCS. I really need to lower my 3 mile time and max out the pull-ups for the pft (a score of at least 275 is the goal) for my application. Which plan would you reccomend for me?
ANSWER
– Rob
QUESTION
Long time fan searching for more training and diversity with my programming.
I’m the Recruit fitness coordinator for the Fort Worth Fire Department and I’ve purchased plans from MTI in the past. The Big Mountain program from Mountain Athlete. The first Fire/Rescue from StrongSwiftDurable. not to mention many of the fun functional movements that I use everyday of my training and many more that I know our recruits despise. I’d like your opinion on which program would be best or if you have a specific program for increasing run times for PFTs. I have used Hal Higdon training programs and similar other training to work on running but I’d like to see what you guys have. Perhaps a mix between the Fat-Loss program and the Running Improvement program? I program for twelve weeks of running and recruits are supposed to arrive on the first day, ready to comply with our running standards (9 min/mile), but there are always those that fail.
I’d love to hear your opinion on running improvement. thanks
ANSWER
Our
Fire Academy Training Plan includes a 3-mile run assessment and follow-on intervals based on the assessment results. The progression deployed is the same as our Running Improvement plan, and this plans also includes all the other stuff needed for a successful academy.
– Rob
QUESTION
I am an 18x who has recently completed sfas. I made it all the way through but was not selected and was given 6 months in which to prepare to go again. I have been looking at your programs and just wanted to know what would be the optimal order in which to do your sfas plans.
ANSWER
6 months = 26 weeks. Here’s What I Recommend:
Weeks Plan
15-17
Valor (first 3 weeks)
18 Total Rest
– Rob
QUESTION
I’ve been researching MTI and reading about your programming methodology and training plans. I like your work, and I have a question about which plans might work best for me.
I’m not sure if you need this information, but it might help indicate what I’m looking for. I’m a police officer. I have a fit but not very muscular appearance. I’d like to emphasize upper body hypertrophy without completely overlooking the other relevant fitness attributes. I don’t have an interest in endurance activities or any rucking or swimming. Also, in regards to the Cop Movie and Spirits packages, could you tell me if and how they are different?
I appreciate your time and any suggestions/information that you can provide. Thank you.
ANSWER
Our LE Patrol/Detective programming includes upper body hypertrophy (mass) programming on purpose – upper body mass, as you know, can act as a deterrent.
Cop Movie and Spirit Packets? Both deploy our programming methodology for LE Patrol/Detective – the Cop Movie is just a series of plans which are more recent.
– Rob
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