Q&A 9.1.22

QUESTION

I love your programs I have done many of them, however I am a State SWAT officer and a father of 3 now. I have had to make some cut backs, all I have at my disposal is a weighted ruck and 2 sand bags. I need a good program suggestion I am only able to workout late at night or early morning.

ANSWER

– Rob

QUESTION

Working my way through week 2 of the Big 3 + 3 Mile program, and I’m noticing that my performance on intervals is worsening over time. Here’s what I’ve done so far:
  1. Initial 3 Mile Assessment: 28:04
  2. Session 4
    1. Mile 1 AVG PACE: 8’14”
    2. Mile 2 AVG PACE: 8’16”
    3. Mile 3 AVG PACE: 8’27”
    4. Mile 4 AVG PACE: 8’58”
  3. Session 8
    1. Mile 1 AVG PACE: 8’11”
    2. Mile 2 AVG PACE: 8’14”
    3. Mile 3 AVG PACE: 8’56”
  4. Session 10
    1. Mile 1 AVG PACE: 8’19”
    2. Mile 2 AVG PACE: 8’49”
    3. Mile 3 AVG PACE: 9’06”
    4. Mile 4 AVG PACE: 9’28”
  5. Other Data
    1. Hit all of my squats (200#), bench (200#), and deadlifts (340#) on monday, session 7. Yesterday, on Session 9, squats were 8,6,4,4,3,4,2; and deadlift was 8,6, 2,3, and did not complete the rest of the deadlifts. Pullups have been fine throughout the entire program.
    2. I do jiujitsu on tuesday, wednesday, and thursday evening.
Just hoping to get some advice. Not sure if this is a common trend and I need to just keep doing the same thing, or should I switch to the 2 mile program at the next assessment, or should I do something else? Any insight would be greatly appreciated. Thanks!

ANSWER

This is an intense program, and it’s not unusual for athletes to be knocked back on their heels for 2-3 weeks, then, as their fitness improves, so catch up and start seeing gains beginning with the reassessment on week 4.
Keep grinding, and trust the programming.
– Rob

QUESTION

I just wanted to follow up with you about the current USMS PFT plan that I’m on. I’m on week 5 and have seen great improvement I began week one at:

Push ups: 50

Sit ups: 35

1.5 mile:  12:15

Currently I am now at:

Push ups:63

Sit ups:43

1.5 miles: 9:30

After this program I’ve been told to start with the Whiskey program. I’m super excited about my numbers especially on the running side of things. I am currently in law enforcement/SWAT

My question is if I start the Whiskey program will I loses the progress that I’ve gained when it comes to running?

ANSWER

Quick answer is yes. You just finishing an event-specific plan with a focus on the 1.5 mile run.
But, while doing this plan, you’ve lost some fitness too – max effort strength. short, multi-modal work capacity, chassis integrity, etc. – all misison-direct fitness demands for LE athletes.
You can’t continue to repeat a plan again and again – eventually you’ll plateau physically, but before that, intellectually the programming will become stale.
If you want to continue focused pushing of your running, and still train strength, instead of Whiskey, complete the Big 3 Strength + 3 Mile Run Training Plan.
– Rob

QUESTION

I’m an old, grey bearded, 44 year old rookie cop that just got onto the SWAT team on my second attempt on the PFT. I was running between 2-6 miles a day and doing a 5×5 workout for strength training. I’m kinda old school but willing to try out a functional fitness routine. I did do some CrossFit like workouts when I was a firefighter and it wasn’t too bad. I’m currently injured with a torn ligament in my calf, and golfers elbow but I want to get after it hard when I’m back as close as possible to 100%. My SWAT team is call out only, I’m a K-9 officer and work Patrol 12 hour shifts, M,Tu,F,Sa,Su type schedule. What’s your recommendation for a workout plan? I was considering the Ruger SRT workout, but I’m injury prone. Please, any advice would be greatly appreciated.

ANSWER

I’d recommend starting with our SF40 programming, beginning with SF40 Alpha.
After the SF40 series, I’d recommend training for the mission-direct fitness demands of your full time job – patrol, and complete the plans/order in the Spirits Packet, beginning with Whiskey. Next best would be the plans/order in the Gun Maker Packet, beginning with Ruger.
The Gun Maker plans are designed for full time SWAT/SRT and there are some significant differences between these and the Spirits packet – including upper body hypertrophy programming in the Spirit’s series (not in Gun Maker), and rucking in the Gun Maker Packet (not in Spirits).
– Rob

QUESTION

I’m checking out weight training plans for a middle aged mountain biker. Expert level racer , stick to more of the longer format races 40 miles and up as well as 12 hour formats. I would like to get more specific in my weight room training as lately the programs I have been following are more geared towards adding mass etc. Not that they are bad but increasing my bench press doesn’t do much when you have to carry that extra bulk back up the hill.  Currently it’s my “off – season” here in AZ. I’m fairly experienced in the weight room as well if that helps, so I’m not starting from scratch. I have access to a full gym, but I do not have an on the bike power meter, just a regular HR meter and gps.  Lastly being 40 I have the dents and dings, that go along with playing outside. Shoulder surgery last year and a lower back that reminds me of all the bump skiing I used to do. If you could point me in the right direction, it would be much appreciated.

ANSWER

I don’t have an off-season strength training plan specifically for mountain bikers – though that’s an interesting programming problem for me to solve.
From what I do have, I’d have a couple recommendations:
1) MTI Relative Strength Assessment Training Plan – focused on the hinge lift (dead lift), front squat, bench press and max rep pull ups. Programming is max-effort focused – not mass – so heavy weight, few reps. Simple, solid, heavy strength work.
2) Off-Season Strength Training for Endurance Athletes – again, focused on strength, not hypertrophy.
– Rob

QUESTION

I purchased on of your plans about a year ago. I can’t remember the name of it but it was for MSRT selection. I just graduated coast guard boot camp and will continue to use that program because it worked wonders for me at bootcamp. I was wondering though if your company offers any programs dedicated to just strength? And of so which one would you recommend? I am not sure what kind of gyms are in my new area I am going to Vicksburg Mississippi so I am assuming there are just your standard gyms around.

Thank you for your time have a great day!

ANSWER

We have multiple strength plans. I’d recommend starting with the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I’m a former infantryman and have been a fan of your plans, especially the virtue series, for years. I just completed a thru-hike of the Appalachian Trail and am eager to get back in the gym. I’ve lost about 30 lbs and a lot of upper body muscle mass over the last 4.5 months while hiking. Hoping you could tell me what the safest, most efficient way would be to recover and get my strength back would be. Can I just start rolling through the virtue progression again? Or should I do something else like bodyweight first?

ANSWER

– Rob

QUESTION

I currently am on week 2 of the military on-ramp but want to go to AASLT within the next year (more like 5-7 months if I can). I cannot do any pull-ups without assistance but it has been a goal of mine to complete them unassisted and build the upper body strength necessary for the obstacle course. Which pull-up plan would you recommend that I try?

ANSWER

First – complete the Military OnRamp Training Plan.
You can concurrently complete the Eccentric Pull Up Progression from the Pull Up Improvement Training Plan.
– Rob

QUESTION

I have an 10 dag, expedition style, unsupported backpack style hunt in early 2023.
I’m hunting with guys 10 years younger than me and I’m keen to do well, not be dragging at the rear.
Any recommendations for a programme? I have access to a limited gym with very limited free weights, no cages or racks.
I have completed both Jedidiah Smith and Frank Church previously.

ANSWER

Backcountry Hunting Pre-Season Training Plan – the 8 weeks directly before your trip.
Before starting this plan you could re-complete JS and FC.
– Rob

QUESTION

I know you respond to dozens of questions per week so I hope you can give me some recommendations too.

By way of introduction, I’ve just turned 50 and have no military or mountain athlete background. Been mostly fit in my life but after my 45th I gradually let myself down. I started to do CrossFit about a year and half back regularly, 4-6 times a week, focusing intensely on cardiovascular fitness first, then moving into weights and more specialized programming. While I do like the benefits of CrossFit, especially the variety, I realized after a year that it makes me only slowly and incrementally improve in most aspects of my fitness, but it doesn’t really focus on any particular weak areas.

That’s when I came across MTN Tactical (recommendation came from an ex special ops coach) and subscribed to your whole program after a trial. In April/May I competed your legacy Murph programming and did Murph easily on Memorial Day. Then right after that I stated and completed Big 24 and seen notable improvement on my back squats and cleans in particular (about 10-15% increase in 1RM for both).

Why I’m asking for your advice is this: I realized that my endurance and work capacity is still subpar on high intensity, high volume workouts (like doing a chipper of box jumps, barbell lunges, kettlebell swings, followed by handstand push-ups and finishing with thrusters, from 60 reps down to 20, done back to back in 14-15 mins). By the end of such a workout I usually have to scale back on weights and/or reps and take short breaks as I am running out of steam. So I’d like to pick a program that helps me with this kind of intensity while also maintaining focus on strength.

On a broader context my ultimate goal is a Denali climb. As of now it looks like that’s for ‘23 or quite possibly for ‘24 as I need to complete a few mountaineering courses first.

Having looked at your plans, which one would you recommend to go next with the above in mind? One of your ultimate work capacity plans? Or something else?

Thank you and apologies for the long email… I truly like your insights and the overall MTN experience.

ANSWER

Ultimate Work Capacity I is what I’d recommend for your work cap fitness.
Understand, however, for guys your age and mine (I’m 54) I recommend pulling back significantly on loaded squatting movements and other programming changes. As well – this type of short, intense work cap fitness won’t prepare you for Denali – but you’re a ways out.
– Rob

QUESTION

I’ve been working through the sf45 program again after originally buying it about 18 months ago. I noticed that the program (version 2) seems quite a bit different when compared to the first version. Is there any way I can access version 1? I really enjoyed aspects of that programming.

ANSWER

Sorry Sir, no. We overwrite the old with the new.

I’d recommend the Tribe Series plans.

– Rob

QUESTION

Do you have old retired people with high blood pressure plans to resume training to get fit?

ANSWER

Our most basic plan is Bodyweight Beginner.
– Rob

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