Q&A 8.4.22

QUESTION

Currently I’m in the U.S Marshall process. as of right now I do not have a date of when I will take the physical. I’m wanting to improve and get a headstart my 1.5 mile, push-ups, sit-ups and I also have to conduct a sit-in-reach. As of right now my results:
1.5 Mile: 11:45
Push-Ups:45 to 50 in a minute
Sit-Ups:30 to 35 in a minute
Sit-in-Reach: No idea
To continue through the process, I must score 70% in all events in my age group 30-39 yrs. Of course, I’m wanting to score in the Superior category as this will aid in me getting onto specialized teams.
I also wanted to find out which plan would be better for me especially if I have the intent to try out for USMS SOG
And will that plan be through your subscription or would I have to buy that one?
Thank you for your time

ANSWER

With a subscription you get access to all our programming.
After? Drop into the Spirit’s Series for full time patrol/detective, starting with Whiskey.
Then repeat the USMS PFT Plan 3-6 weeks directly before your assessment. After selected, do the USMS Academy Training Plan prior to the Academy.
Email back after the academy.
– Rob

QUESTION

I am trying to select the right plan to go meet my current goals and wanted some advice.

I am currently 20 years old in army rotc, I have worked thru many MTN plans precious from the military on ramp all the the way thru the virtue series. I have done the big 24 and big 3 training series along with the Apollo plan and a few other from the Greek hero series. While all these have greatly increased my baseline strength to levels that I haven’t ever reached before.
Now I’m at a cross roads of deciding which way to head next. I thinking about doing the hypotrophy for skinny guys plan as I would like to improve my physique a bit or I’ve also thought about repeating the big 24 however my running has fallen off a bit so I’ve also considered doing the big 3 plus a run program. Wanted to know your thoughts on what I should do. I  have an acft in the fall but it’s not for a while so I do not need to start a acft prep plan yet. I just completed Apollo last week.

ANSWER

I’d recommend you take a break from the barbell and do Apache now, then follow it up with the Big 3 Strength + 5 Mile Run Plan.
– Rob

QUESTION

I am 38 y/o. Love the plans. Been using it for years.
My question is getting for for an assessment late august. Im military 5’9 amd heavy at 205. Need to trim up and get my cardio on point. Need to pass apft and do a couple other physical events. Any recommendations?

ANSWER

Also – clean up your diet. Here are our nutritional recommendations and a 4 week meal plan which I built … but please know I’m no foodie and struggle to make toast!
– Rob

QUESTION

I recently received a tentative offer letter (TOL) for the U.S Marshals Service. According to a handout they gave me at the interview the process from TOL to academy start is 12-16 months.

I wanted to see what plans you recommended for a 12 month lead up to the academy.

I currently have the body weight foundation and sandbag, dumbbell, weight vest plans.

I enjoy the plans & information you put out.

Thank you in advance.

ANSWER

I’d recommend completing the USMS Academy Training Plan now, then following it up with the plans/order in the Spirits Packet for Le Patrol/Detective.
Then re-completing the USMS Academy Training Plan in the weeks directly before the academy starts.
– Rob

QUESTION

I am currently wrapping up week 1 of FBI Special Agent PFT Training Program.
I am a bit concerned about the rigor of the plan. I have found that I am too sore to do my absolute best in the workouts and my cardio is not where I want it to be. (I ended up walking 100m of one of the 800m sprints that was scheduled for today because I just couldn’t run any farther.) Admittedly, I am not in the best shape at the moment; I received failing scores in all events of the mock FBI SA PFT that I took as part of the first session, I currently cannot do a proper push-up (I have been doing half push-ups or push-ups from my knees when the program calls for push-ups), and I have a lot of trouble mentally forcing myself to run the full 300m at max speed. Is this plan unrealistic for me? I anticipated that I would need to run through it more than once before I could get a passing score on the PFT, but I’m starting to wonder if this plan requires a base level of fitness that I just don’t have yet. Is it possible to complete this plan when I’m this physically challenged?
In any case, thank you for providing this plan! I would have no idea where to start if I had to train for the PFT all by myself.
Thanks again,

ANSWER

Is the plan too hard for you? No … the reason being that it deploys an assessment and uses your assessment results for the following progressions. In this way it automatically scales to your incoming fitness.
So … just. keep. grinding. Don’t quit, and follow the programming.
Soreness will decrease as your fitness increases.
– Rob

QUESTION

I’ve followed MTI plans on and off for several years. I was in the army and law enforcement where I was on a SWAT team. I’ve been out of both of those jobs since February, but still wish to maintain the level of fitness required to do those jobs.

Four weeks ago, I hurt my back while tearing down a fence. The pain ramped up rather quickly and did not feel like a pulled muscle. I’ve had one chiropractor tell me I had a herniated disc, though it was never confirmed. I’ve had some adjustments, and the pain has all but completely subsided.
My questions are: do you think this type of issue can be prevented by performing chassis integrity training? Second, and I realize each specific situation is different, but is 4 weeks generally enough time of recovery after low back injury to begin physical activity with the goal of building chassis integrity?
Any advice would be greatly appreciated!

ANSWER

You’re asking me a specific medical question and I’m not a doctor. I’m not sure your back issue – and only an MRI would verify the issue.
What I can tell you is low backs are a mystery – even for doctors – and there’s no simple solution to fix them or train them to prevent future injuries.
What we have learned is that with our programming we’ve been able to build back fitness and confidence in athletes. Our low back programming hasn’t prevented future issues, but has let the athlete know they can recover them them and move on.
For you, I’d recommend our Low Back Fitness Training Plan to start.
– Rob

QUESTION

I just completed Session #19 of the 5k rowing improvement plan in preparation for my upcoming Marine Corps physical fitness test (PFT). I have to take a test in 4 weeks.
Do you recommend testing on Session #31, the final 5k for this program or should I rest a few days before taking the graded PFT? My 5K row has improved from 22:07 to 20:51. I hope to make more progress in the next two weeks. I had a double inguinal hernia repair in March. Your 5K improvement plan has done wonders for my mental and physical state.
I am a 47-year-old LtCol screening for Col this year. I want to get the best score that I can. I experienced great results from the rowing program last year. This year is similar. I look forward to completing the PFT so I can transition over to your 1-lift per day plan. I got strong with that plan.
I am standing by for your feedback.
Thanks for your attention and advice in advance.

ANSWER

I’d go with #31, but cut the Saturday easy row to 4,000m.
Good luck!
– Rob
FOLLOW UP
Coach,

I scored a 298 of a possible 300 points on my PFT.
My final scores were:
19 pull ups – 100 points
105 crunches in 2:00 – 100 points
5k row in 19:54 – 98 points
Thanks very much for your programming and wisdom.
I’m shifting to the 1-lift per day general strength training next. I need to mount a half squat rack to my garage wall. More to follow.

QUESTION

I have completed several of you running training plans to great
success, both the 25km and half marathon, especially coupled with
programming my own lifting. However, I would like to align my training
objectives a bit better. Is there a training plan (or series) you
would recommend for someone that is very active outdoors on weekends,
but also progressing strength on key lifts? My activities consist of
trail running, hiking, skiing, eventually backcountry skiing and
hunting, and backpacking. I would like to be able to  run a
half-marathon with only a few extra long runs on weekends, and be able
to tackle 25 mile plus one day peak ascents.  I know this request is
probably a bit silly, given the diverse range of activities I am
trying to be prepared for. Currently, I cannot quite achieve the MTI
strength standard, but I am not far off.  Is it better to run activity
specific plans, or to work through the Greek heroine series?

ANSWER

Best for what you describe would be the Greek Heroine Series.
– Rob

QUESTION

I am on week six of the FBI PFT plan and plan to transition to the FBI Academy plan at the beginning of next month. However, I have an unknown amount of months (4-12mo) to prepare and didn’t know if you had a series of workout plans that would be more helpful (or if repeating the FBI plan would be best)?

I am already adding three days of weight training to the current plan and feel with these extra sessions the FBI PFT plan pushes me pretty well, but I feel I need some diversity and progression in my training as well.

I appreciate the help.

ANSWER

I’d recommend the plans/order in the Spirits Packet beginning with Whisky after you complete the FBI PFT Plan until you’re 7 weeks out from the Academy, then complete the FBI Academy Training Plan the 7 weeks directly before reporting.
The Spirit’s Packet plans are designed as day-to-day training for full time patrol/detective and concurrently train strength, upper body hypertrophy, work capacity, chassis integrity (functional core), short endurance and tactical agility.
– Rob

QUESTION

I live in Anchorage and spend 3-4 a week in the mountains on day objectives, most of which include 3-6k’ vertical a day.

Its usually about this time of the summer that I start dropping body weight and muscle while cutting gym workouts due to not wanting to be sore or limit my mountain potential.

This leaves me constantly trying to figure out a training approach that better fits my mountain lifestyle and allows me to maintain strength through the summer.

Any thoughts? I have looked at the peakbagger training plan but it looks like a strength building plan that would impact my mountain time.

ANSWER

Plans/order in the Greek Heroine plans, starting with Helen. Do the sessions in order, but rest Fridays as needed for your long weekend missions. Rest on Mondays also if needed for recovery.
The plans in this series are designed as day to day fitness for multi-sport mountain athletes. These are multi-modal plans, which concurrently train strength, work capacity, mountain endurance (run, uphill movement under load), chassis integrity and climbing (rock) fitness. Overall, these plans have a significant endurance element.
– Rob
FOLLOW UP QUESTION
Ok, I will check it out.

The challenge is that set day training plans & recovery isnt realistic to my lifestyle…which involves being in the mountains on any given day. Im not weekend warrior, i have significant days in the mountains tue/thu/sat/sun…but can fluctuate from morning climbs to hikes getting back at 2am. Often hitting 15k-20k+ of vertical gain a week.
This is the struggle once I get to this point in the summer.
FOLLOW UP ANSWER
Copy – That much time in the mountains means you don’t need to train for mountain endurance. You’re like an ultra-runner in-season.
What I’d recommend is you use your gym time to train strength – and try to maintain that through the summer. Not so much for mountain performance, but more for overall durability. Stronger athletes are simply harder to injure, get hurt less when something does happen, and recover faster.
– Rob

QUESTION

I am a Marine officer getting ready to take infantry company command on the west coast. I am interested in a fitness program and I came across the Mountain Tactical website. The issue I have right now is that I have fitness goals but I am having difficulty finding the right program. For SA, I have a crossfit and powerlifting background. I have never been a great runner.
In a nutshell, my goal is to become stronger than I currently am (powerlifting lifts), better conditioned (muscular endurance), and lower my 3 mile run time (~22:30). I don’t necessarily care for greater size, other than bigger biceps would be nice. Below are some metrics to consider. Please provide any recommendation when convenient.
Age: 29
Height: 67 in
Weight: 185 lbs
Weekly mileage: 7-10 miles for roughly 1.5 months.
Recent lifts as of 18 June 2022:
Barbell Bench Press: 305 lbs
Barbell Back Squat: 405 lbs
Barbell Deadlift: 475 lbs

ANSWER

– Rob

 

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