Q&A 9.23.21

QUESTION

I’m a Fireman, I just subscribed to your program and I am very excited. I am in a bind though, at my fire station I do not have a treadmill/elliptical and I do not have enough distance to run for some of the workouts on the program I am starting with (fat loss). I do have a rowing machine and I have a “push/pull bike” with resistance adjustment, also the bike has no way to monitor distance. I’m a year out of Academy and not terribly out of shape but is there anyway I can substitute the runs using any of the items I do have? I want to do this right and any help would be great.

ANSWER

You can do the rower. For the conversion row 500m for every 400m of a run. So if the plan calls for a 1-mile run, row 2000m.

– Rob

QUESTION

Just completed a second run-through of Johnny while following a more keto version of the nutritional guidelines. I went from 175# at the beginning, to 158# at my absolute lightest so far. I’m 6’0” and am nearly 30# under the weight for a tactical athlete. However my strength has improved quite a bit. Went from 275 to 295# front squat. Im wondering if you recommend I hop on the Hypertrophy plan. Im a hard-gainer as it is and I’ve grown to dislike some of the meathead training, however (this may be vanity) I don’t fill out my clothes quite as well. But if the body seeks to rid itself of unnecessary weight anyway, it’s almost like “what would be the point.” Would like to hear what you think.

ANSWER

Take the MTI Relative Strength Assessment and report back.

– Rob

QUESTION

I am looking to attend MARSOC A&S in either April or August of 2022 and wanted to inquire into what MTI can provide in regards to training plans beyond the 11-Week pre-built program. Additionally, between now and then, I plan to attend Marine Corps Water Instructor Water Survival course in January of 2022. Thank you for your time and consideration on this matter and any information you can provide would be greatly appreciated.

ANSWER

I’d recommend ….

Now – MARSOC A&S Selection Training Plan – full 11 week program….

Then drop into the plans/order in the Pirate Packet 1, These plans are desgined as day to day programming for SOF with water-based mission sets and include swimming.

Then, 11 weeks before selection, repeat the MARSOC A&S Selection Plan.

The one kicker is your January course …. I’m not sure the Pirate Plans have enough swimming for those. If not, complete the USCG Rescue Swimmer Plan the 7 weeks before your course.

– Rob

QUESTION

I have an observation to make and a question on moving forward.

I’ve tried a few times to do the big 3+5 or Rat 6 plus running and I always seem to pull my left calf. I have an old back injury from soccer and I think the lifting tightens it up and then my mechanics get out of whack and something gives. I finished a 25k in late May, then did Rat 6 (sub rowing for running) and started the Big 3+5 only to pull my calf on the first run. I switched to biking and it was doing ok, tried to run again and pulled it again.

On the other hand, I’ve done your 25k training plan 2x (without the calf injury) and have been able to run no problem and complete my 25k races.

I’m coming to the conclusion that some lifting (not sure which) is exacerbating some injury (likely low back/hip). I really enjoy lifting, but I also really enjoy running and biking. I don’t think I can keep doing leg blasters forever without getting bored.

Also, important to note, I’m 46. I’ve looked at the SF45 plans (specifically Bravo) and am intrigued, but I don’t have sandbags. I do have otherwise a “full“ home gym, including a rowing machine, squat rack, pull up bar, box jump, kettlebells and dumbbells, treadmill.

I’m not training for anything in particular, but I do an occasional 5k, mountain and road bike when I can, play soccer with my kids. I’ve been considering another 25k for this fall, but was hoping to build some strength before I started that training. Any thoughts? SF45 the right choice?

ANSWER

I have no idea what is causing this calf issue. You’ve correlated it to lifting, but it could be that you get away from running, then get back to it and it occurs. The first run on the Big 3 + 5 is a 5-mile threshold assessment – so perhaps a more gentle running “onramp” may have helped. In other words, it may not be related to lifting at all.

I do know that as I’ve gotten older I’ve enjoyed heavy lifting less and less (I’m 53) – and the main reason is joint pain, esp. knees.

That being said, working with sandbags really works the midsection – including the low back.

So again, I have no idea. That it’s just your 1 calf tells me it’s some kind of injury.

You can do SF45 Bravo – and just be smart with loading. The plan deploys sandbags for the chassis integrity work.

Wish I could be more helpful.

– Rob

QUESTION

Hope the week is off to a meaningful and enjoyable start and y’all are doing your best with the above average temps out West.

Wondering if you could offer up a few suggestions for what plan I can tackle next.

I am wrapping up Ultimate Meathead this week, which I decided to do after a few months on the road sapped me of some muscle mass. The Meathead did its job, and I’ve tacked on all the muscle I lost and more.

That said, I’m hoping to ID a plan that can get the endurace pumping a bit more, while also maintaining muscle (understanding that I might lose a bit not Meatheading it all day everyday). Have no physical issue with rucks, have access to a fully equipped gym, and have been mixing in a swim 3/4 times a week during this Meathead cycle.

As always, appreciate all y’all do there to keep folks like me rollin along!

ANSWER

Options:

1) Waylon – multi modal plan that includes work capacity and chassis integrity in addition to strength and speed over ground focused endurance around the 1.5 mile assessment.

2) Big 3 + 5 Mile Run Plan – focused on strength and the 5 mile run

– Rob

QUESTION

I recently came across your company and I am trying to chose a strength program. I am in ROTC and trying to gain strength and weight (muscle) to serve in a combat arms branch. I recently have been doing the CrossFit football program but I want to switch to something else. I found your 357 and TLU programs, however I’m having difficulty distinguishing the difference between the two. Could you elaborate the differences and which one would be best for me?

ANSWER

The difference is the way strength is programmed.

357 deploys short, intense, complimentary work capacity efforts following the strength work.

If you are interested in building strength, primarily, I’d recommend the Big 24 Strength Plan.

– Rob

QUESTION

I’m a general mountain town athlete that spends the summers mountain biking and hiking, and the winters splitboarding and sledding.

I love weight lifting and notice increased injuries and a slower recovery when I get slack about it.

I’ve been mostly following the “ In-Season strength training for Endurance athletes” plan and have been enjoying the workouts.

I’m looking for suggestions to either modify this plan or maybe a complimentary plan for more mass building work as I’d like to pack on a few pounds before the snow flies again. I’m currently 6’0 and 185# but feel much more durable around 195-200# when it comes to biking and sledding when things go sideways.

Curious to hear your thoughts,

ANSWER

I’d recommend the strength work from the Ultimate Meathead Cycle. This plan trains upper body mass, lower body strength.

– Rob

QUESTION

I’m looking for some advice on which plan(s) to pursue. I’m 23, 5’10” 192 lbs, and I’d describe myself as “skinny fat”- I can pass for skinny or in shape, but I definitely have some extra padding. I’m in the US Navy and generally do well on PRTs. Would like to do better, but that isn’t my primary motivation either. Ultimately I want to become the best overall, functional athlete that I possibly can be, with a secondary motivation of just shredding away the padding I’m carrying around. I just completed Military On-Ramp and definitely saw improvement along the way. If there was any area in that plan that I need to improve still it’s definitely endurance running- I have always been a fairly weak runner and want to change that, while also increasing functional strength. I’m deployed right now (land based) and I’m slightly limited with equipment depending on where I am, but generally I at least have access to bench/barbell/squat rack, pull up bar, kettlebells and/or dumbbells. Sandbags have been the hardest to come by, but I’ve done my best to find alternatives. Any advice you could give would be helpful. I’m trying to become a better asset to my team, my family, and myself- and I also want to be smokin hot when I get home to my wife in a few months! If you need any more info please feel free to reach out. Thanks for all you do, I’ve loved your stuff so far!

ANSWER

I’d recommend Johnny next.

Also – 95% of fat is diet related. Follow our diet and you’ll cut fat fast.

– Rob

QUESTION

Looking to put a little muscle on here in Estonia as I don’t really have access to most of the functional equipment/space I normally have. What plan would you recommend that focuses on a traditional weight room set up?

ANSWER

Ultimate Meathead Cycle.

– Rob

QUESTION

I’m interested in some guidance as to which programs to follow this year at school. I am a big fan of MTI and have been using your exercise library and articles for a while now. I would like to have a rigid workout plan for this year that I can follow while I finish out my senior year of college.

My short, medium, and long term goals for fitness are to get more explosive power/ work capacity, do well at TBS, and eventually try out for the more high speed units in the Marine Corps like Infantry, Recon, and Marsoc.

My last PFT I scored 291 (23 pull ups, 4:20 plank, 19:29 run), I can bench 225, squat 325, swim a 10:00 CSS 500m, and I most recently hit 70 sand bag get ups in 10 minutes to paint a picture of my current physical fitness.

My TBS report date is in June and I will be taking a two week break for Christmas, but beyond that I would like to know the best training layout for the next year of my life to get in the best shape possible and lay a strong foundation to succeed in the Marine Corps.

Thank you for your time, please let me know if I can answer any further questions to help out.

ANSWER

Now …

USMC TBS/IOC Training Packet – both plans, back to back with a week rest between them.

Followed by the plans/order in the Virtue Packet, starting with Humility, then 6 weeks before departing to TBS, repeat the TBS plan from the packet.

– Rob

QUESTION

Can you recommend a set of plans that would optimize my performance in Service Rifle competitions?

Service Rifle competitions are primarily stationary and very un-tactical. We shoot 16lb rifles from 3 positions: standing, sitting, and prone. The competitions involve 20 minutes of slow fire from in the standing position, two sets of rapid fire sitting and prone in 1 minute periods, and then 20 minutes of slow fire in the prone position. The biggest energy expenditure is walking to the pits and pulling the targets up and down. The competitions run from 2 hours to the more normal 6 hour length. The rapid fire portions start from the standing position and then we drop into the sitting and prone positions all on the clock.

I’m 60 years old and been doing your plans for many years. Generally I’m fit and presently in the middle of Body Weight Foundations. I have only a couple years to achieve my goal: earning a Distinguished Rifleman badge. I want to make sure I’m a complete competitor and to have no regrets.

ANSWER

I’ve yet to design a fitness plan for a stationary activity and am not sure I’ve got one for this.

My guess is a general fitness plan, and long practice sessions doing your actual event will help prepare you best.

From my stuff, and your age, I’d recommend the Tribe Packet Plans next – and training 2 days on, 1 day off, or 1 day on, 1 day off – depending on your recovery.

– Rob

QUESTION

I’m currently in the military and have been looking heavily into prepping for ranger school, I’ve mostly done my own programming and prepping for the last year and a half but I really want to bump it up a notch and take it to the next level! Recently I’ve fallen off the training path between having to attend training and family life but I need to get back into training! I plan to either attend Ranger School around Mid October or Mid to End of November and just needed guidance on which plan you recommend I get? I saw the 8 week Ranger School Training Plan but I figured before getting it, I should reach out to see what y’all recommend? I’ve got a decent baseline in strength/endurance but I just want to make sure I get the right level of training to be prepared to handle the physical demands of the school! Thank you again for any help you can provide!

ANSWER

By my count, you have 10 weeks

I’d recommend the Ranger School Training Plan – repeat weeks 3 and 6 to stretch it to 10 weeks.

– Rob

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