Q&A 9.2.21

QUESTION

Good afternoon, I am looking to sign up for your monthly subscription plan but don’t know where to start in regards to what plan to start with. I have been out of the military for 6 years and want to get into PJ shape, even though I am unable to become a PJ. I was thinking of starting with your daily exercise program and when I build up my strength and endurance needed switching to the 53 week PJ/CCT program you offer. If you have any suggestions that would be great that way I can get signed up and started. Thank you for your time and I look forward to hearing from you. Again thank you and have a great evening.

ANSWER

I’d recommend the PJ/CCT Packet – the first plan in the packet is the Military OnRamp Plan – which is a good place to start and build fitness as you prepare for the follow on plans in the packet.
– Rob

QUESTION

I would like to purchase the Smoke Diver Training Plan but your website states that if I have more than 9 weeks before selection, to email and notify you before purchase. I am 11 weeks out.

ANSWER

Here’s what I recommend:

Weeks.     Plan
1-4            Humility (1st 4 weeks)
5-11          Smoke Diver Training Plan
– Rob

QUESTION

Do you have a guide or any personal guidance you can give regarding how to choose between different programs that seem to be similar?
i.e. the military Greek Hero, Pirate, and Virtue Series… are they meant to be run in sequence, i.e. as listed, or can you run them in any order, and if so, how should I go about deciding which one to run?
Also, what are the differences between the various series, (greek hero vs pirate vs virtue)?
Some of them are clear in their purposes, but I’ve been a little confused as to how to choose between certain programs that are seemingly similar (even after reading through some of the plan overviews).
Any guidance and help would be greatly appreciated!

ANSWER

Pirate is for Military and/or LE SOF with water-based mission sets. These plans include pull/swim work.
Virtue and Greek Hero are in the same family, but different generations. The plans in both packets are designed as day to day training/programming for ground based military infantry and SOF.
Virtue is the first generation of these plans. Without getting too geeky, the Virtue Plans have sharper edges in terms of programming goals than the Greek Hero Plans. Valor, for example, has a work capacity emphasis – and the emphasis is significant. When I have athletes training for a specific selection or school where fitness is key, I’ll prescribe the Virtue Plans.
The Greek Hero plans are the second generation, and represent the latest iteration of my Fluid Periodzation. The programming goals and still there, but the edges are less sharp. For athletes already the infantry / SOF, but not training up for a specific school or selection, these are the plans I usually prescribe. These are great day-to-day fitness for these types of athletes. Another difference is these plans include programming for tactical agility – whereas the Virtue Plans don’t.
In terms of how to complete the plans in the packets – unless you have a specific fitness need, it’s best to follow them in the order listed. There is a rmacro-level reason behind this ordering – it’s not random. Nothing MTI does is random.
– Rob

QUESTION

Wanted to get another opinion from you.  Btw… kept pressing with intervals and such.  Improvement is there.  Just slow.  A friend of mine recently went through FBI HRT selection and made it through.  We both work in the same agency and he said his success (physical portion) came from the grinder/capacity work programs you suggested for him about 9 or so months out from selection.  So my question is what would you suggest I do in terms of your programs?  Selection type: FBI HRT.  Recommended attributes are good upper body strength-endurance and above average running.  Thank you for all that you do.  I really appreciate your time to answer my dumb questions.  Have a great day.

ANSWER

By my count, you have 32 weeks. Here’s what I recommend:
Weeks.   Plan
18-.23    Valor (1st 6 weeks)
24-32      Repeat the FBI HRT Selection Training Plan directly before selection.
– Rob

QUESTION

I’m starting my big mountain training program next week. I’m going to be doing most of it at home to begin. However I don’t have barbells. Can you suggest something else I can do?

ANSWER

No easy answer for you here – you could purchase a set of adjustible dumbbells and do the dumbbell equivalents of the exercises (better), or purchase a couple sandbags, make one 40 and the other 60# and do the sandbag equivalents of the exercises (okay), or get a gym membership and do the strength work in a gym (best).
– Rob

QUESTION

Looking to start a new training plan. I’m active duty in the seal teams and currently trying to lose about 10-15lbs. I’m 5’9 190 trying to get to 180/175ish. In the past I have followed ultimate work capacity, TLU strength, and the rat6 but we just finished a 9 months deployment work up and didn’t have time to really follow a daily program which is probably why I put on about 10lbs, but now I have the time. Based on the MTI relative strength assessment I’m scoring a 6.3, and on the endurance assessment i scored a 22. I started following your nutrition guidelines about 3 weeks ago as well. I was leaning towards starting operator ugly or one of the work capacity tracks to gain fitness while losing lbs but wanted to get your input on what you think is best. I appreciate your help!

ANSWER

Valor plus the nutrition guidelines and you should shed weight – 95% of it will be the diet. If you don’t cut the cheat day ….
– Rob

QUESTION

I heard about your programing from a guy I know who just passed csor selection and is moving onto phase 3.

My goal Is to go for selection aswell and right now I’m approximately 1 year out. I believe they are held every spring.

Looking for some help finding the right program to follow and maybe how I should plan my training all the way up until game day.

I am 23 years old and 162lbs. General fitness is pretty solid I think. I have a background in rowing in highschool, and I’ve bounced around between crossfit, oly and powerlifting style training. Currently just programing for myself becuase I actually do enjoy learning alot and just trying different things.

Fitness prs:
Pullups 19
Pushups 63
Plank 8:03
Deadlift 405
Bench 235
Squat 320
5km run 23:50
10km run 57:20

Hope this helps a bit with showing where I am at but let me know if there’s anything you would like to know.
Thanks and I’m super excited to tryout a program.

ANSWER

I’d recommend the plans/order in the Ruck-Based Selection Training Packet, but replacing the final plan in the packet, with the CSOR Selection Training Plan, and completing the Gateway Fitness Plan directly before you take that assessment in the process.
– Rob

QUESTION

I just wanted to update you and seek more guidance. On 07/01 I ran my final PFT before selection boards and PRed my pull ups for 13, maxed crunches (137, 105 is a max score), and ran slower than My best at 21:42 for a total score of 295 out of 300!
I did a bit of both the PFT training plan and fortitude for the week prior (I usually try to hit around 40 pull ups 5x a week).
Now that I’m just waiting for the board of selection to occur and then convene with results, I’m just re-evaluating.
Looking to see if I am still on track.
I plan to continue fortitude (I did week 1 and 2 twice due to a setback and family dealing with flood aftermath) so I’ll get on back for week 3 and push to finish the weeks. Six weeks prior to my supposed (depending on selection) ship date (September 11th) is the beginning of August, which, at that point I can start the OCS prep.
Is there anything I should compound with these plans? I’m running more on my own and against the typical cardio set up that is listed for fortitude (today I ran 7 miles, tomorrow with the heat I’m doing speed work, etc, we ruck on Saturdays as a pool so distance is varying between 3-12miles). I want to not only ensure I continue to meet standards but also excel past them. So if that means running two plans together, I’m committed.

ANSWER

I’m generally opposed to doubling up on plans – it’s easy to overtrain. You could add in an easy Saturday long run (8-12 miles) to Fortitude, and perhaps add 20% to the prescribed running and rucking distance in the plan, but no more. Take at least one day full rest, every week.
Many of our selection plans include 2-a-day sessions – but these are focused train ups with a limited duration – not long term, day to day programming.
The issue is overtraining or burnout.
Not sure your diet, but if you haven’t already – start following our guidelines. My guess is you’re pretty lean already,  but cutting even a couple pounds of fat will help everything.
– Rob

QUESTION

First off thanks for your awesome programming! Last winter I can honestly say I was in the best ice climbing shape I’ve ever been in to start a season! It’s also the only climbing season I’ve ever had where I was in better shape to start the season than when it wrapped up.
So I’ve been steadily purchasing your plans over the past two years. I was going to buy the full Greek Heroine Packet for solid and varied base periods. As soon as the banks open from the long weekend I’ll be purchasing! I was looking at the sample training and noticed it has a bouldering V sum day on Thursdays. I don’t have access to a bouldering wall or anything similar. Which doesn’t really bother me because I’m mostly training for ice and mixed climbing off tools anyways. I already have the ice preseason and ice/mixed expedition plans, and built an angle adjustable system board for my tools with old door hinges as holds.
So my question is, I’d like to substitute some ice tool climbing work in there instead of the rock bouldering. Is that advisable? If so, what programming would you recommend? I’m thinking the ice climbing stamina workouts (with dead hangs too) since it calls for 50 minutes of climbing! Plus I seem to have the most trouble with the stamina workouts and seem to be better with the work capacity ones anyways. But maybe that just boils down to efficiency of movement while I climb for extended periods. Anyways I digress. Let me know what you guys brainstorm about this! I’m very curious if my gut is right on this hunch.
Thanks again for your hard work. You guys are amazing! I’m a dedicated follower/customer as long as you guys are up and running the internet stuff. Any advice or insights you have would be greatly appreciated

ANSWER

Your plan is solid for the ice climb stamina/work cap sessions in place of the V-Sum.
– Rob

QUESTION

Looking for some assistance. I’m a firefighter looking for a program that keeps me in good shape for work, I also like to golf, as well as I like bodybuilding. I’m really looking for a good variety in about 3 or 4 days per week. Can’t seem to find anything I like or can stay on track cause I get bored.

ANSWER

I’d recommend the plans/order in our Big Cat series for structural firefighters. Start with Jaguar.
 These deploy mission-direct, fire/rescue programming including strength, work capacity, short endurance, chassis integrity (core) and tactical agility.
– Rob

QUESTION

I am a 38 y.o. man ~4 weeks out from a backpacking trip through the Wind Rivers with my dad, wife, and two daughters.
I’m have been doing MTI plans for the past 16 months (Johnny, SF45 Alpha, Big 3 + 5 mile run, Gladiator) and in relatively good shape based on MTI assessments. I’m just finishing up Bodyweight Foundations with my wife and need to bridge the next 3.5 weeks until the trip. Would love something that would incrementally help the pieces of conditioning that will be helpful for backpacking, even if I just complete part of the plan.

ANSWER

– Rob

QUESTION

I am a retired  Captain Firefighter from the United States Forest Service. The government sent me on a few hills in my career.  I was glancing at your training for Wildland  Firefighter  and must say you are spot on.  Endurance cant be valued enough in our occupation. I am retired now but reflect often. There is a big mental component as well.  Pushing thru walls of doubt and what seems impossible  in some of the most uncomfortable  environments.   Mind conditioning is valuable because the body will perform and follow.  I really like your platform,  I stumbled across it and was able to find your page from a refreshing article from a Retired Air Force  Colonel.  It was so spot on, and made me realize  something very valued.   We are not alone.  Great Stuff.  Thank you for all your hard work, commitment  and dedication for a variety of communities.   I was very impressed.   I will be passing your page on to others that are currently Serving  today in Leadership roles in our Fire Community.   If I can be any assistance for impute please feel free to contact me.   Knee and back are the top injuries just due to the brutality of the ever changing vertical environment and physical demands.   I had 18 knee surgeries and 3 total knee replacements in one leg.  Many Dr.’s are amazed,  I was able to loose 185lbs in 8 months after being immobilized to a wheelchair for 1.5 years.  learning how to walk again took some time.   I was able to do it without  running.   I will never be able to run again.  We did a ton of running. I told many puzzled Dr.’s  that we as Firefighters learn quickly how to be well tuned to our bodies and the personal mental component is such a powerful  force.

ANSWER

Thanks for your note and email.
From a programming perspective, Wildland Firefighters’ mission-direct fitness demands are on par with ground-based military SOF.
Respectfully,
 – Rob Shaul

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