QUESTION
Love your plans. I am going to Ranger School in February of next year and wanted to put together a plan for training. I was going to do your ruck based selection plan. But wanted to know how would you put together the plan with only 33-35 weeks left?
ANSWER
Weeks Plan
9-16
Valor (repeat week 6)
25 Total Rest
– Rob
QUESTION
My husband was in the Marine Corps and introduced me to MTI. I love the workouts and was so excited when you created the Country Singer Training program for civilian athletes. I’ve been working my way through Country Singer Training Packet Part 1 and will be starting Willie in two weeks.
Though I’d run quite a bit in the past, I now suffer pain in my knees and ankles if I run beyond 5-6 miles. Is there something I can do instead of the longer 7-9 mile runs (scheduled on Thursdays)?
ANSWER
Options:
1) Drop the run to 5-6 miles.
2) Double the prescribed run distance and bike it.
– Rob
QUESTION
Always enjoy your mini-studies. You’re one of the few programs to openly test their programming and you put all the caveats out there and let people judge which I appreciate. Over the course of a three-week cycle, how much of the improvement do you think is simply “grooving the move” versus actual strength gain? Especially with the new athlete who had limited strength experience. I’ve wondered many times how to tease out neurodevelopment from actual muscle strength. Perhaps it doesn’t really matter as both are components of functional strength but I’m curious. Thanks.
ANSWER
I used to get into arguments with an old coach of mine educated via the typical university BS/MS system. 6 weeks makes sense for the “untrained” athlete, not used to the movements, and new to strength or endurance training.
But, not true for trained athletes. As well, MTI isn’t after publishable research, but rather research which we can quickly deploy, learn from, iterate if necessary, and then apply to our programming.
For the ultra athlete in this study, your point is well taken, but not for the other lab rats.
– Rob
QUESTION
I’ve been working through Quick Operator 1 which has been a good level of challenge for me. I’ll be on leave and away from the full gym for a week or maybe longer.
I’ve got minimal kettlebells and possibly the sandbag (if it gets delivered by my leave dates). Is there a program you’d recommend sliding over to for a week or so before I head back to work and my quick operator schedule?
ANSWER
– Rob
QUESTION
What’s your recommendation on best recovery practices for elbow pain, tennis/golf elbow? Thank you in advance for any help you can give.
ANSWER
– Rob
QUESTION
I’ve been using MTI for a couple months now and absolutely love it. I’m currently deployed overseas and have applied the Grunt PT programming to our platoon PT plan. I’ve also been following the “1 lift per day” plan at night.
…Anyway, myself and a buddy are going to compete in the festivus games in September and we’re hoping to gain some insight into what plan we should be focusing on or altering to reflect these WODs. Any suggestions?
ANSWER
I don’t have programming for fitness competitions like Crossfit. My quick read is these games are very similar to CrossFit competitions.
In general, best would be to focus mostly on strength further away from the comp, and then as you get closer, focus on the work capacity by completing the specific events in the comp. None of MTI’s programming does this well. Closest would be 357 Strength, but it’s work capacity events and strength programming doesn’t match the fitness comp events exactly, and to do your best, you’ll want to train exactly what you’ll see at the event.
– Rob
QUESTION
I am currently training for my 1.5 mile with the running Improvement plan. When I’m done with week 5, should I continue with week 6 or restart at week 1, since the 1.5 mile is my highest priority right now?
ANSWER
Restart Week 1 and stick with the 1.5-mile distance.
– Rob
QUESTION
I recently got the itch for a meaningful career change. I passed for a potential job with the Dayton Fire Department. I have a decent physical ability base. I’m not a super athlete but I can hold my own. I ruck a lot, do a lot of GORUCK events and run quite often. I love OCR’s so I feel like my endurance isn’t complete shit. I’m going to be 35 in September so I’m slower than the kids right out of school but my life experiences have taught me perseverance. I don’t have a date yet to take the actual CPAT and I’ll be moving for the next three weeks or so. My question is training wise should I just jump into your CPAT plan? I have a pretty extensive home gym available to me. Air dyne. Treadmill. 500lbs or so of plate weights. Trap bar. Oly bar. Bench. Squat rack. Adjustable dumbbells. Sandbags. Battle ropes. Pull up ropes. Pull up bar. GR1, a GR Bullet and plates to go in the rucks, 20, 20, and a 30. And my current job has a great selection of gym equipment available.
ANSWER
Ideally, you’ll complete the
CPAT Training Plan the 4 weeks directly before your official CPAT.
Between now and then, work through the plans/order in the
Big Cat Packet of plans for urban firefighters.
– Rob
QUESTION
I completed a few of your programs several years ago when I was active. I am currently looking at getting another one specifically to be able to hit 20 miles a day with weight, in the Colorado high country. This will be for Deer/Elk hunt. I know that your programs are then best in the business for getting legs/back in shape.
Which program would you suggest that I get for this? My hunt is October 19-27.
ANSWER
Between now and then work through the plans/order in the
Wilderness Packet of plans for wilderness professionals (rangers, guides, wardens, etc.)
– Rob
QUESTION
I purchased your ACFT workout plan. In reviewing it, a few questions came to mind.
Question 1, How to progress through this plan without readily access to a gym, i.e. mainly using bodyweight resistance to train.
Question 2, How to complete a basic assessment when unable to complete the ACFT, i.e. leg tuck.
Since I first joined the Army in 1985, the emphasis has been push-up, sit-ups, and 2-mile run. With the addition of new tests, new muscle groups are being tested. As a 51-year-old in the medical field, there has been little to no emphasis on upper body pull strength. How does one train these groups when faced with the natural physiologic decline associated with aging.
ANSWER
1) I don’t have a bodyweight only plan to prepare for this assessment. The reason is the assessment itself uses the equipment. This is the problem with the ACFT.
– Rob
QUESTION
Tweaked my shoulder pretty bad doing Valor Wk 1 Day 2 last week. Rested, got better, and restarted this week with same result. Think it’s the Mr Spectaculars. Can you recommend an alternate exercise until I heal up? Still want to do valor but will just substitute that one exercise in the program.
ANSWER
10x Box Jumps @ 24″. Heal up.
– Rob
QUESTION
I recently purchased the “Bodyweight Build” program. I’m finding my current training situation makes EOs externally uncomfortable (scraping my back from uneven concrete). Is there a suitable replacement exercise that activates the same muscles?
ANSWER
– Rob
QUESTION
I am taking my Alpine Guide Course in August and I am wanting to prepare for it as it has been several months since I have deployed any of those skills or level of conditioning. Your online courses seem great, however I am wondering if you have any partner trainers situated in other locations that use your program to help train athletes? I am recovering from some injuries and am getting back into normal functioning and I also am interested in individualized help around my nutrition being mostly vegan and gluten free and needing to retain sustainable levels of energy for endurance and performance. I guess I am just looking for some mentorship here rather than just a course that isn’t necessarily catered to me and where I am at.
Do you either 1: have advice for how I can go about this and get what I am looking for?
2: do you have one on one training locations?
Thanks so much for your time reading this! It means a lot! I am an iranian woman striving for my alpine guide cert and it is hard not to already have imposter syndrome all the time, worried that they are just admitting me to fill a quota on their courses and that my skill level or fitness level doesn’t measure up. I have tried to tackle this alone as finances have been a barrier, but I am realizing that this is what has lead to my injuries and burnout (which then makes my imposter syndrome worse. I know i know I need to work on my mindset too) and I am finally open to biting the bullet to financially invest in my own success by having some actual support and intentional plan.
Any guidance or advice would be so appreciated!
ANSWER
It seems you’re asking for two things: (1) Technical/Alpine mentorship and (2) Fitness Programming.
MTI’s programming is only fitness …. not technical/alpine mentorship – ie. mountaineering skills, climbing fundamentals, mountain awareness, etc. I can’t help you there – and I’d recommend you reach out to the AMGA for help. Angela Hawse – the current president of the AMGA – has trained with us and could be a great resource for you to find a mentor.
MTI only has one training location – in Jackson Wyoming.
Thousands of athletes around the world – both on the mountain and tactical sides – follow MTI programming. From the fitness perspective, you don’t need a personalized training plan. You need to get to work. The
AMGA Alpine Guide Course Training Plan is designed specifically to prepare you for the fitness demands of the course.
– Rob
QUESTION
I’m looking at your plans and one caught my eye in the limited equipment packet. It is the Sandbag/ Weight Vest/ Dumbbell training plan. I’ve searched for it on your website, but I can’t seem to fine it as it’s own program. Do you sell that as a program and I simply can’t find it, or do you not sell that as its own program?
ANSWER
Sorry, this plan is only available through the packet or with a subscription.
– Rob
QUESTION
How much “downside” is there to using “squat rack on rails” vs true free barbell for squats? I know it is cheating regarding balance/proprioception (sp?) or at least that is my understanding.
Asking because nearest gym is Planet Fitness….no heavy free barbells. I’m 60, ex-runner and not a previous lifter so not using a lot of weight.
Considering dryland ski training program or maybe a general fitness program to start first then ski training. Live too close to sea level. Goal is better skiing. Still ski pretty hard for up to 2 weeks at JH or Canada, some bootpacking at Silverton but not a great skier….blacks, get down some double black
thanks. Enjoyed your website.
ANSWER
Better to do freeweight, but if all you have is the slider squat rack, that will work.
– Rob
QUESTION
What did you find was the most effective training plan for Rucking?
I run and organise the COPS30MILER event in the UK.
ANSWER
For up to 12 miles we like to combine assessment base intervals 1/3 the assessment distance, and longer rucks (20% or more) than the assessment distance at an easy pace.
For a 30 miler, however, doing a 30 mile assessment and 10 mile intervals woudn’t work, so I’d do a 6 mile assessment, 2 mile intervals, and combine that with steadily increasing distance rucks at a moderate pace – up to 40 miles over 2 days …. so at the top of a progression you’d do a 15 miler at moderate pace followed the next day by a 25 miler at moderate pace.
QUESTION
I am a 28 year old tactical athlete who attended SFAS in the Army last June. I sustained a torn meniscus while on the course and had it surgically repaired (five stitches in the posterior horn) last August. I have recovered and rehabbed well. I asked for a conditional release to go active duty and was granted it starting July 24th. I am very familiar with MTI programming. I will be going through the school of Infantry in July/August and have signed a volunteer for RASP. Given the strictness of AIT for Infantry reclass I doubt I will be able to get a train up like the RASP program before I attend post infantry OSUT. My question is what program should I use prior to Infantry school with longevity to RASP in mind? Just curious about the recommendation for an athlete post injury with some mileage on the body. I appreciate the time and consideration in the matter.
ANSWER
Do the
RASP I&II Plan …. will it carry over? Not sure, but there’s not much choice and it will at least familiarize you with the assessment/events.
– Rob
QUESTION
I’m a law enforcement officer currently on aesthetics based programming which utilized almost completely bodybuilding exercises (dumbbell, barbell, kettlebell etc) in addition to your regular pull-ups, pushups and sit-ups.
I’m not currently trying out for any tactical teams, but plan to in the future. So would probably be looking for more everyday programming. I really enjoy lifting and bodybuilding type training.
I have been looking at Mountain Tactical programming for a while now and am curious about how it will change my aesthetics and if the programming is more performance based than aesthetics based or if you have programming that you recommend for both?
ANSWER
Programming? Plans/order in the
Spirits Packet of plans designed as day to day programming for LE Patrol/Detectives.
Aesthetics change? I’m not an aesthetics coach but I assume you’ll lose mass and gain work capacity/cardio/endurance, plus greatly improve your mission-direct fitness. The Spirits Packet does include some upper body hypertrophy work, but not to the extent you’re likely used to.
– Rob
QUESTION
I’m just recovered from a prolapsed disk at L4/5 in my lower back. Its been 13 weeks since it first happened, I’ve been swimming for the last 4 weeks and this has really helped. I’m interested in the lower back fitness plan.
Just a question about the first sample week, it doesn’t have any warm ups included like the other plans I have purchased.
1) Should I do my own warm up or is it intended to be completed as is written?
I was planning on going through the bodyweight foundation afterwards, but I was going to replace the runs with swims because I feel brilliant after a good swim session, so basically following the BW strength progression.
2) Any plans that are BW/Swim focused?
3) What would be a sensible plan of action after that to stay in good health and protect my back?
I don’t have any sport specific needs just to keep myself healthy and strong. I would prefer swimming as my choice of cardio if possible.
ANSWER
1. You need to do the warm up prescribed. You can do your own warm up prior to the prescribed warm up, but you need to do the one prescribed.
2. None without included running. But some that do have bodyweight/swimming are the USCG Rescue Swimmer Plan, USAF PAST Training Plan, BUDs V2 Plan.
3. Our experience with low backs is that our low back fitness plan will help increase overall functional low back strength & durability, increase mental and physical confidence, and speed up recovery from further issues, but not always prevent future tweaks from athletes susceptible to low back issues.
Low backs are a mystery, and no one approach seems to work for every person. Many in the low backfield differ on what are the causes of issues – everything from stress to sitting, to too much lifting, to too little lifting, super geeky movement stuff, etc. The goal of the
Low Back Fitness Training Plan is to increase an athlete’s low back/core strength in a functional/transferable to the real world manner, improve the athlete’s physical and mental confidence, increase durability, but also let him/her know that if the back injuries if the future, there’s a way back.
– Rob
QUESTION
I really enjoy the articles on your site. I’m a contract LEO instructor and I’m interested in extended endurance events like the GORUCK HTL. I completed my first HTL in November and want to do another at the end of August – in Texas. I’m a pretty stocky guy and would definitely be more efficient if I lost some weight, but moreover, I want to focus on a plan that would require minimal equipment (I’m living out of a hotel until September at least). I have a ruck and two sandbags. Interested in any recommendations you could provide.
ANSWER
I don’t have an HTL plan, but do have a
GoRuck Selection Plan – which is what I’ve recommended for others. It’s a limited equipment plan.
– Rob
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