Q&A 7.29.23

QUESTION

I noticed recently that in the Montana cycle, HR based running is being implemented for aerobic base building. This is the first time I’ve seen HR based training on MTN tactical. I’ve noticed it gaining widespread popularity over the last couple of years and now to see it pop up here, with the MAF 180 formula and 80/20 mentioned as well. I was wondering what your thoughts were on this sort of training compared to just running by pace (using a running pace calculator) or feel. Especially for military populations who aren’t necessarily training for running races, but maybe just need to be really good at running 5 miles and rucking 12. Is HR based training really necessary?

ANSWER

I’ve used pace to this point primarily because many tactical athletes simply don’t have HR monitors, but everyone has a watch or a phone. Not sure I’ll go away from pace for our tactical programming. And with our pace-calculator, we have an “easy” pace, which should roughly correlate to HR-based zone 1 or 2.

At the same time, I’m always expanding my own learning and programming. A couple years ago I experimented with power-based programming for biking and rowing, and we have a power-based endurance training plan.

Now I’m interested in HR-based endurance, and am experimenting myself and with others. We’re actually testing an assessment now for “aerobic base” … which is where most of my interest is and the endurance coaches of the world have never developed. I think we can do some good work here.

As well, I not only program for tactical athletes – our Mountain side includes ultras, etc. and at athlete’s requests, I’ve also designed Tri plans, etc.

– Rob

QUESTION

I have a torn labrum in my left shoulder I am waiting for surgery on. Is there a fitness program I could be doing until the surgery?

ANSWER

Training Program For Athletes Suffering Arm Injury. We designed this for maintaining fitness around a arm injury. This will work with the shoulder injruy.

QUESTION

I’ve completed the USMC mountain warfare a number of years ago, saw great results with it. Since leaving the military, my fitness has declined significantly. Like I ran a 50k ultra in 2018 and now I doubt I could run a 5k. Making a change and getting back to where I was, but unsure which program would be best. Looking to build a base for a mix of mountain activities: hunting, mountaineering, etc…

ANSWER

I’d recommend getting back started with Bodyweight Foundation, followed by Mountaineering & Hiking Prep. This will establish a solid base of fitness, which you can then use for any sport specific track.

QUESTION

I am active duty military and im a company commander right now. I was wondering if you all do like a subscription for the unit?

ANSWER

We have a mulit-user subscription pricing for units. Price per user depends upon the number of athletes. More info here: https://mtntactical.com/shop/multi-user-subscription/

QUESTION

Looking for guidance on a training plan for a 100K Ultra in the Texas Hill Country. Technical, rocky terrain, with ~2000’ of elevation gain. Appreciate any guidance. Just finished a 60K, so have a solid base of volume. Race is in January 2024, time to build up for the race. Used your Mountain Marathon plan for the recent 60K with success.

ANSWER

1. Ultra Preseason Training Plan
2. 50 Mile Ultra Training Plan
You’ll have to slightly adjust running volume on the 50 mile plan. Essentially adding 10-20% to the overall volume to meet the 100k distance.

QUESTION

I’m a police officer who needs to get in shape. I was going to start with Gin. I’m also in consideration for a patrol k9 in the next year or so, so I’m looking to see what my best path to training for that might be.

ANSWER

Best place to start will be the LE On Ramp, follow by the Spirits Packet.

QUESTION

Hey Rob. Long story short, I’m out of shape but used to be in great shape. I prefer functional fitness and used your plans in the past. I have two questions. 1. Is the max effort strength + aerobic base training a good mix of strength/cardio? Do you have recommendations to look at other plans? 2. Do you have a list of workout substitutes in the event I don’t have the equipment or have injuries that prevent me from the movement? For example, the mentioned plan has sandbag clean and presses, etc. but I only have access to a traditional gym that only has racks, barbells, etc.

ANSWER

Big 3 Strength + 1.5 Mile Run Training Plan. The 800m threshold intervals will suck! … but will snap you back to the right mindset! Plus .. the assessed and progressed strength work won’t let you slack. Good luck!

QUESTION

I have about 18 weeks until a 4 day backcountry elk hunt in Colorado. I’m currently in good shape but have not done a lot of rucking this year. I see your big game hunting program is a 6 month progression. Should I jump in somewhere in the big game series or go with a different plan entirely based on my shorter timeline?

ANSWER

Here’s what I’d recommend:

Weeks Plan

1-9 Backcountry Hunting Build 2 (Repeat weeks 3 and 6 to stretch this 7-week plan to 9 weeks)

10 Total Rest

11-18 Backcountry Hunting Pre-Season Training Plan (8 weeks directly before your trip)

Good luck!

– Rob

QUESTION

I was curious to see if you sold sandbags at MTI

ANSWER

We do, Collin. Click HERE.

– Rob

QUESTION

I’m planning to do big 24 and another strength program after it as my strength is lacking more than anything else, however I’d also like to do humility again to get in good all round shape again.

From your experience does it usually work out better doing strength first or second? Or even strength – humility – strength again? I mean this in terms of maintaining the fitness I’ve developed through one program while completing the next.

ANSWER

You can’t not train heavy strength for 7 weeks and expect to maintain it …. and the same is true of work capacity or endurance. This is why many of our “base fitness” plans are multi modal. Options:

1) Do Big 24 now, then follow it up with Fortitude, which includes heavy strength, work capacity, endurance and chassis integrity.

2) Do Valor, then Fortitude … both have a significant strength component.

– Rob

QUESTION

I’m reaching out to seek advice on whether or not to start the USMS PFT training plan. I’m in the hiring process to be a Deputy Marshal and have received my tentative offer. I’ve just recently completed my medical exam and have my drug test and PFT left. I am unsure of an accurate timeframe until my PFT.

ANSWER

Safest would be to do the USMS PFT Training Plan now …. then you’ll be relatively prepared if the PFT get’s scheduled unexpectedly …. if not, complete the plan, drop into other training, then repeat the plan in the 6 weeks before the PFT. You don’t want to do it again and again, until you get a PFT date, but doing it this way will work. Tracking?

– Rob

QUESTION

I wanted to reach out and determine which workout program of yours would be best suited for me? A colleague directed me to your website and it worked for him, so I wanted to reach out and see what would be best for me. I am a police officer preparing for entrance physical assessment come later this year. I have about 4-5 months. I’m in decent physical shape, but I’m not at goal yet. My body overall is not up to standard and I’m getting quite frustrated and anxious.

I’ve attached the requirements for the unit I am applying for. (Please see attached-edited to protect agency)
I’m 5’10” with a weight of about 172lbs.

Please help…I greatly appreciate any advice.

ANSWER

This is an interesting assessment … and some of the events are not fitness related – the beam walk, for example, and the chainsaw takedown.

From a programming/fitness perspective, our SWAT Selection Training Plan will prepare you for the fitness demands including the push ups, sit ups and 1.5 mile run.

4.5 months = 19 weeks. Here’s what I recommend:

Weeks Plan

1-6 Big 3 Strength + 3 Mile Run Training Plan – Skip week 6 to make this a 6 week plan.

6-12 Humility

13-19 SWAT Selection Training Plan – 7 weeks directly before selection

Notes:

– Because of the specificity of the events, if possible, practice them ahead of time. It’s not clear if you’ll get access to the event equipment or not prior, but if so, running through the entire test several times before selection will help. Many of these will benefit from technique … and familiarity.

– Nothing in the programming includes swimming. The swimming portion of the assessment – 8 pool lengths and 10 min of treading is not significant … but you want to be sure you can complete it. So … find time in weeks 2, 4 and 6 of the SWAT Selection Training Plan to get to a pool, do the swim, and the 10 minute tread. Also – it wasn’t clear from the document if these were to be completed in swim trunks or cammies. If cammies – practice in cammies.

Good luck!

– Rob

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