QUESTION
I am curious on what plan you would recommend to increase power to weight ratio.
ANSWER
Sure, the MTI Relative Strength Assessment Training Plan is geared directly for that purpose
QUESTION
Do you have a fitness assessment for those of usin the SF60 group? If not what would one look like? Theoretically.
Thanks
ANSWER
No … honestly never thought about it.
Just wing it here …. this would be a place to start:
1) Max Rep Hand Release Push Ups in 2 minutes
2) 1RM Hinge Lift
3) Max Rep Pull Ups
4) Max Rep Sandbag Cross Clean @ 40/60# in 2 Minutes (1 minute each side)
5) 30 Minute Run/Spin/Row or KB Snatch for Distance Reps
In terms of standards … we could use the USMC upper age standards to get an idea for the push ups and pull ups. I’d be looking at a 1.5x Bodyweight (men) and 1.0 x Bodyweight (women) for the Hinge Lift.
No idea yet on the Cross Clean or endurance mode reps/distance.
– Rob
QUESTION
I am so far enjoying the Mountain Tactical FBI PFT course. I have a few questions that have come up since starting the program.
If I can’t do 800m at time for my 1.5 run, do you recommend cutting it to 400m? Or how do you recommend breaking it down?
For doing sit-ups outside, is there equipment you recommend to hold down my feet?
Lastly, if there is major rain or a heat advisory and I am unable to run outside, what do you recommend doing on the treadmill?
ANSWER
Run? – continue with the 800m repeats and just run as fast as possible.
Situps? Pair of dumbbells, sandbag, etc. Be resourceful.
Inside? Do the same prescribed running session – just on a treadmill. You can run 800m repeats on a treadmill.
– Rob
QUESTION
I am 39, looking to reenlist in the Army, and then go to SFAS. I spoke with an SF recruiter who basically said I have 7 months (40th birthday) to get in shape. I have 60lbs to lose (yeah, I know) and I really need to take my conditioning from “couch” to “Army” to “SFAS.” I have a pretty good strength base from lifting, but I really need to work on running, rucking, grip, and calisthenics. Losing weight won’t be an issue – I am aware of my capabilities even with having slipped into complacency. It’s the timeline that concerns me.
Normally I would do the following:
– Fat-Loss Training Program
– Ruck-Based Selection (SFAS) Training Packet
But that’s 59 weeks aka 13.5 months. I have half that time. All of that said, if you have any guidance you can provide regarding your existing programs I would very much appreciate it.
ANSWER
7 months = 30 weeks. Here’s what I’d recommend:
Weeks Plan
12-18 Fortitude
19-22 Valor – First 4 Weeks
Good luck!
– Rob
QUESTION
Quick question, do any of the programs you offer blend other training such as shooting into it? Kind of a – 20 push ups, 10 rds at 5y, 20 more, 10rds at 10y? Didn’t find any, but figured asking can’t hurt.
Thanks for all you do, I just got a new team at work and we’re going through Quiet Professional together. It’s become a staple in my world. Onward!
ANSWER
Good for you and your team!
Yes – our Tactical Games Training Plan does this, but for even more focused, stress-marksmanship only programming, I’d recommend our Range Fitness Plan.
Also – we’re looking for paid “Research Teams” … if you’re interested.
– Rob
QUESTION
Starting the BJJ training plan. I have a sprained MCL from practicing BJJ that I’m working around. Just wondering if there is a substitute for the shuttle runs. Also, my gym doesn’t have sand bags, can I substitute that with a kettle bell Turkish get up? Any recommendation is appreciated. Thanks and looking forward to getting after it!
ANSWER
Shuttle Sub? Do 30 second hard spin intervals on a stationary or assault bike.
SB Sub? No …. no sub for a sandbag. Others build their own and bring it to the gym. Be resourceful.
– Rob
QUESTION
My current age is 24, I’m 5 feet and 5 inches tall and I weight 150lbs. My training right now was focused on the Navy PRT so not much rucking nor weight lifting, primarily focused on running and calisthenics/cardio and my current access to equipment is basically a full loadout gym with pool, track, weights, machines the whole nine yards in addition to a rucksack, BDUs and such.
ANSWER
I’d recommend you begin MTI programming with the plans/order in the Virtue Packet, beginning with Humility.
Work through Humility, Valor and Fortitude, then complete the USMC Infantry Officer Course / CET Training Plan.
After this plan, drop back into the Virtue Packet and complete Resilience and Gratitude … then repeat the USMC Infantry Officer Course / CET Training Plan. directly before your course.
When you get a firm course date email back and I’ll provide you with a week by week training schedule.
– Rob
QUESTION
I am training to hike the Grand Canyon Rim to Rim in about 3 months. I am currently doing kickboxing 3 days a week and weights the other 3 days. I alternate between upper and lower body for weights and lift 45 min per session.
I purchased your rim to rim training plan to add in more specific training the 8 weeks leading up to the hike. I would like to keep doing my 3 days a week of weightlifting and add in your rim to rim training plan. Do you think it would be ok to not do the sand bag exercises as long as I am lifting 3x a week? I would plan to do everything else on your training plan.
Let me know your thoughts. Thanks so much!
ANSWER
Depends on your fitness … you can try, but if it’s too much, pull back on one or the other. Just be smart. From an event perspective, the step ups and leg blasters and running in the plan are more important.
– Rob
QUESTION
I’m starting your 100 mile training plan for a race on 4 November. I have a few questions about the upcoming ultra season:
- I’ve always run one race after a training plan and then had an extended break before I start training for another event. But I’m curious about staying in ultra shape and running a couple 100 milers this fall. How do you recommend working that? What kind of training between races? Assuming no injuries, how much recovery time between?
- Seems like running some shorter ultras would be good practice (and fun) in the training plan. On week 14, the weekend calls for 60 miles total (40 on Saturday, 20 on Sunday). What do you think about running a 100K? Or would running the 60 miles in one go be overloading?
- Work/family may inhibit getting out on a single 30-40 mile run later in the plan. I assume it would be acceptable (but not ideal) to spread out the runs throughout the week as long as I log the total volume directed?
Thanks as usual for your help!
ANSWER
1) I’d suspect at least a full week, perhaps more, off of running after a 100-miler – if nothing else just to let your feet recover. Duration between races? – this has to be super individualized, but I’d suspect 30 days, minimum. Volume Between? In general, the idea is once that you’ve achieved a fitness standard, you only need to train 50% as much to maintain it …so my first guess would be 50-60 mile weeks. From my 100-mile plan, dropping back in at week 5 as a gentle on ramp, than back up to 50+ mile weeks with week 6 moving forward.
2) Always good … you could cut back on some of the mileage in the week prior to the event.
3) No … the experience and fitness development (physical and mental) of the longer runs is important.
– Rob
QUESTION
I’m a Marine Infantry Officer going to Special Forces Assessment and Selection (SFAS). I was originally planning to go to selection this October, and as a result I haven’t started the MTI phase of my overall programming yet. I’ve been focusing heavily on weightlifting and calisthenics, and gained 10lbs of muscle since last January.
However, my battalion commander just told me that my opportunity to go earlier, which puts me at a little over 5 weeks out. Additionally, I will be spending one of those weeks on a field exercise without the time or equipment to follow the workouts.
Do you have any advice on how to best follow the program if I only have effectively 4 weeks? Should I start from day 1, or week 4?
ANSWER
Week 1 of Ruck Based Selection Training Plan… and it’s going to suck for a couple weeks, but you need to take a hard fitness shift from lifting/strength to endurance.
Good luck!
– Rob
QUESTION
I have until the last week of 2.5 to train for civil affairs selection. I am coming off surgery so I am going to take it slow, if I can’t get ready in time I’ll be looking at next year but I would like to see if I can. My weakest part is running since I just got cleared from PT. Do you think I can get ready in 2 and a half months? If so what plans?
ANSWER
Can you get ready in 2.5 months? Depends on your current fitness. If you’re deconditioned, it will be tough. If not – and you’re committed – you should be fine.
By my count you’ve got 14 weeks until Monday, 10/23. Here’s what I’d recommend:
Weeks Plan
1-3 Bodyweight Foundation – First 3 Weeks
4-6 Fortitude – First 3 Weeks
– Rob
QUESTION
I’m a big fan of MTI content and have used the in-season ski maintenance plan in the past with good results.
Background: In general I am a relatively active 33yo male, former collegiate rower but 5-10 hours of physical activity / week through a mix of yoga 1x week, trail running running 2x week (usually total of 5-10 miles at 8:00-8:30 pace), strength training 1x week (usually lower body / chassis focus, following Uphill Athlete methodology such as weighted box step-ups, back squats, front squats, pushups/pullups, core work, etc.), swimming 1x week and cycling 1x week. In the winter I backcountry ski as much as I can (25 days / year) and so training shifts more towards strength in the fall to get ready for that. I do recognize i should probably up my time in the gym from 1 to 2-3x week for more discipline / results but I am somewhat time constrained with a 16month old at home.
Situation: 4 weeks ago i crashed while road biking, fracturing 4 ribs, puncturing a lung and breaking my clavicle (repaired with metal plate via surgery). 4 weeks out from the crash, i am recovering slowly but still only walking (not jogging) and not ready for level of physical activity I was doing before the crash. I am starting PT this week for my shoulder / ribs which will be helpful to restore range of motion / flexibility but I’d like to start planning for getting back into physical shape and ideally come back stronger than I was. Fall is the time to hit the gym in combination with trail running prior to ski season and so I’d like to do a plan that builds functional strength (doesn’t have to be ski specific – I view myself as a “functional athlete” and I would like to improve upon that so certainly not focused on any particular goals. The kind of fitness where if someone says hey do you want to go do a 12-14 mi day with 5k elevation gain at altitude in the eastern sierras i have no problem doing so. I have olympic lifting experience from high school / college and access to a full gym so no issues or restrictions on movements. No other major injuries, i was pretty durable until this accident.
Any particular plan you would recommend?
ANSWER
Best once you’re cleared to fully train would be the plans/order in our Greek Heroine Series for multi-sport mountain athletes beginning with Helen.
These are mulit-modal plans that concurrently train strength, short work capacity, chassis integrity, optional climbing fitness (rock) and mountain endurance (trail running, uphill movement under load).
However, there will some transition between being able to be more active and risking any loading. For that period I’d recommend our bodyweight Foundation Training Plan – which is assessment-based and will push you, but doesn’t deploy any loading.
Sorry about your crash and good luck with your recovery.
– Rob