Q&A 8.19.21

QUESTION

I am about to complete the Atalanta program and have completed all the heroic programs.

What should I go to next, looking at other programs it seems like I won’t progress as well when it comes to a base fitness program. I will complete the big game hunting program before my guide season begins but what programming will help me increase the amazing progress the Heroic series has led me to achieve.

ANSWER

I’d recommend the plans/order in the Wilderness Professional Training Packet –  these plans are designed as “base fitness” for Wilderness Professionals – guides, SAR, rangers, etc.
– Rob

QUESTION

My tentative date for A & S is January 12, 2022, I was curious if there was a specific plan you would recommend for me that would maximize my training time.

ANSWER

By my count, you have 30 weeks. Here’s what I’d recommend … I’m assuming you’re currently fit:
Weeks.     Plan
12-19       Barbossa – first plan in the Pirate Packet for SOF with water-based mission sets
20-30       Repeat the MARSOC A&S Selection Training Plan directly before selection
– Rob

QUESTION

I’ve been looking through old Q&As, and I hope I’m not repeating an earlier question. I’m a 23 year-old wildland firefighter on an engine in western Montana. I’m hoping to go to a hotshot or active helitack crew next season. The job, project work, and crew PT keep me physical during the season, but not at the consistent intensity where the job becomes my training, so to speak. My main focus is basic mountain-region hotshot fitness, especially 6-8 mile run speed with significant elevation change, circuit/calisthenics endurance for crew PT sessions, and hiking uphill with weight. As of now, my instinct is to set myself up for next season by following the general ruck-based SFAS prep packet but substitute the hotshot pre-season plan at the end for the SFAS plan. Does this seem like a good idea?
I have some complicating factors and questions about those, as well:
* semi-regular  2-3 week out-of-district assignments and in-district fires mean that my training schedule can easily get thrown off bya  couple of weeks at random. In addition, I’ll be doing wilderness EMT training at a facility with no real gym for a month starting in late November. Should I just pick up where I left off in my scheduled training after these blocks or try to substitute bodyweight when I can?
* I’m a recreational rock climber and, while obviously the job takes priority and I have no real big trips planned, I’d like to keep doing that and improving while training. How could I do this without stretching myself too thin?

Thank you very much for your time.

ANSWER

I’d recommend the plans/order in the Wildland Fire Training Packet during your off-season, and then the Hotshot/Smokejumper Pre-season Training Plan directly before reporting to base in 2022.
During this season … and your training/travel/firefighting schedule, it’s best to use a bodyweight or limited equipment training plan where you can take your equipment with you and train when you can. From our stuff I’d recommend Apache from the Tribe Limited Equipment Training Packet … then, once the season ends, dropping into the Wildland Fire Training Packet plans.
– Rob

QUESTION

I was looking into your athlete subscription, but didn’t know which programs to start looking into as there are a lot of them. I’m also fairly new to Tactical S&C and would like to learn more through testing out some of your programs.
Is there a time we could talk through some possible options in the near future?

ANSWER

I’m not sure I understand your question … but I think I understand you are a strength and conditioning coach?
If you want a good example of MTI’s approach to Base Fitness, the answer depends on the population you’re working with.
Military SOF/Infantry?  Hector
MIlitary or LE SOF with water-based mission sets? Barbossa
Fire/Rescue? Jaguar
LE Patrol? Whiskey
LE SWAT/SRT? Ruger
WIldland Fire? Blackwater
Did that answer your question?
– Rob
FOLLOW UP QUESTION
Yes, I am currently a NSCA TSAC-F working on CSCS with a MS in Strength and Conditioning. I just graduated my grad program last December and am now in Flight School at Fort Rucker. I graduated Ranger school class 06-13 and was with the 82nd before transitioning to Aviation, so I have some experience in train-ups for that.
What I lack is broad experience in training/coaching these populations. Your programs and research articles caught my attention as a friend of mine recommended me check some of them out.
What I would like to do is run programs for myself from your selection that would fit my current goals (ACFT 600 without losing too much maximal strength in the big 3 lifts). I’d also love to go through some of your articles for continuing education if that’s available with the subscription.
I’d use this info and trial of my own program to help assist me be a better coach in the future.
I also understand personalization and the need for sport specificity in programming, so I’m not looking for a one-size-fits-all approach. That’s why I’d like to follow your programming for a while to broaden my tools in my kit bag.
My idea is that every good coach has a good coach.
Does that all make sense?
ANSWER
Sorry – not really understanding – but I am a dumb strength coach!
Congrats on Ranger and flight school!
I can’t design a program that will keep you fit for everything, all the time. So, MTI has two general types of programming … “Base Fitness” which is mission-direct, day to day fitness, and “event-specific” or “sport-specific” fitness which is completed directly before a specific fitness event.
In our case, right now, from our stuff and your interests on keeping strong, I’d recommend the Big 3 Strength + 2 Mile Run Training Plan – which will give you a really unique programming solution on how we program to train both max effort strength and running endurance, concurrently. The 2-mile in the plan will help with the ACFT.
Then, the 7 weeks directly before the ACFT, complete the ACFT Limited Equipment Training Plan. After your ACFT, return to base fitness.
Articles? You don’t need a subscription to read any of our articles.
Does that help?
– Rob

QUESTION

Two-part question:

  1. i) One of my jobs is Nightclub Security (Bouncer/Doorman). As such, I train in unarmed combat/martial arts, but I am also working through your Prison Packet (as I think this is the closely related to club security in a sense?). I also want to get a lot fitter, as in I want to be able to do several miles runs, etc. Would you recommend I complete the Spirits Packet (which includes strength, hypertrophy, and distance running) or continue the Prison Packet and add something else to it–if so what?
  2. ii) Many LE programs I have seen include hypertrophy training for the upper body, but don’t include lower body hypertrophy. Is this because the size of one’s legs could be an impediment to LE individuals or another reason?

ANSWER

1) Yes on the Prison Packet.
2) Excess bodyweight without purpose is not needed and just slows the athlete down. We like upper body hypertrophy for LE Patrol/Detectives and Correction Officers because big arms and chest can be.a good deterrent  to bad guys. But .. bad guys can’t see your legs … so extra weight there would just be extra mass to carry around.
– Rob

QUESTION

I’m a longtime reader of the MTI site and have paid for (and used) a couple of your programs over the years. Have learned a ton from MTI.

I recently had an unexpected ACL surgery (skiing accident at Big Sky) and am in the early days of rehab. I’m also a Marine veteran, current Guardsman, and want to continue to do physically challenging stuff in the military at the ripe old age of 39 and on.

Does Rob do phone consults? I’m not necessarily interested in a full, bespoke program, but would be interested in picking his brain about knee rehab and leg strengthening, so I can get back to skiing, rucking, and lifting with long-term goals in mind.

ANSWER

I’ll answer calls over the phone from time to time for athletes – it depends on the uniqueness of the situation.
For your right now, I’d recommend our Leg Injury Training Program – which trains your body around your injury while you recover, do PT. Once done with PT and released to train from the doctor, I’d recommend our Post-Rehab Leg Injury Training Plan.
After Post-Rehab, I’d recommend the plans/order in the Country Singer Packet – which are designed as day to day, multi-modal (strength, work capacity, endurance, Chassis Integrity) for civilian athletes.
Any specific questions?
– Rob

QUESTION

I’ll try and make this as succinct as possible.  I’m a busy executive about to turn 45.  I can manage about 30-45 minutes per day of working out (belong to a gym near home, have one at work that is not as robust but has the generic crossfit tools such as kettlebells, plyo boxes, etc).  I have the subscription and have spent the last few weeks trying to find a plan that would work, when I decided it was easier to just ask.  I looked at SF45 Alpha and as soon as I saw 8 rounds of X, I realized based on my previous attempts at working through your plans, that I’m can’t achieve that in 45 minutes.
    Alternatively, is there a methodology for downscoping existing plans to meet time requirements?  Something like subtracting two sets of reps from each group of exercises to get through the program?  I like your plans and prefer them to aimlessly lifting, but I’ve always had a hard time establishing a pace where my limited time and admittedly less than stellar work capacity are sufficient to complete the full daily cycle.
    Thanks for your time.

ANSWER

SF45’s gym-based sessions are designed to last 45-60 minutes, but the endurance in those plans will go longer.
I’d recommend our Busy Operator Plans. These sessions are designed to last 45-50 minutes.
– Rob

QUESTION

There is no leg work in the Q course plan. Is the running and rucking enough to strengthen legs?

ANSWER

The Q Course plan is specifically designed to prepare you for the events in the course – esp. the first week. The leg strength you’ll need is for rucking and running and the best way to train for that strength is to ruck and run.
– Rob

QUESTION

Just got out of Army BCT and now I’m stuck in OCS hold over for 4 months. Only have access to a barbell and plates on Tuesday and Thursday. Monday, Wednesday and Friday are run days.  What plan can I follow to gain strength 2x a week, do some body weight a few times a week and possibly supplement the running, if there’s not enough here. Possibly ruck once a week on my own. Preparing for IBolc and ranger school immediately following OCS.
Thank you

ANSWER

– Rob

QUESTION

I’m currently looking at attending a pre-SFAS drill weekend circa March 2022, with an actual SFAS date of 1-3 months after that.  I would like to use the ruck based training packet, however I don’t have a full 52 weeks before I attend the pre-SFAS drill weekend.  Which programs do you recommend I execute and in which order?  Thanks and I appreciate what you guys do.

ANSWER

You’ve got 36 weeks until March 1, 2022. Here’s what I recommend … I’m assuming your relatively fit now:
Weeks.   Plan
1-7          Humility
8-14       SFRE Training Plan
15-21       Valor
22-29      Fortitude (Repeat Week 6 to stretch to 8 weeks)
30-36     Repeat SFRE Training Plan directly before SFRE.
Email back after SFRE.
– Rob

QUESTION

I feel dumb for asking this but I’d like some clarification. For the Ruck Runs, (example 25#, 3.5 miles) is it expected that I run the whole time, or is it more of a shuttle/interval?

Should I be wearing sneakers or boots?

Am I cheating myself if I just stride it out the whole time (walk)?

ANSWER

Run = run.
We wear trail runners, but it’s up to you.
– Rob

QUESTION

I am a member or have a subscription to MTI and have used your training programs for years and love them.
I am about to do the Decaman in October 2021 and I am doing the Triple Deca so I was wondering what training plans you may have for me to better train for that as it is going to be 30 days of back-to-back full Ironmans and I want to be able to rest and recover and perform optimally.
Please let me know ASAP what you would recommend.

ANSWER

I’m sorry. I’ve built a Half Ironman Tri Plan, but not a Full Ironman – plus my approach to tri programming is unorthodox.
This, plus you doing two close together like that … I’d recommend you fire me and find yourself a professional tri coach with Ironman coaching experience.
I’d hate to wing it and mess it up for you.
– Rob

 

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