Q&A 9.29.22

QUESTION

In my home gym I have kettlebells, dumbbells, sandbags, medicine balls, box step, weighted backpack (pack with my climbing gear in it), rowing machine, pull up bar, bands and jump ropes.

In our building, we have a larger traditional gym with ellipticals, bikes, treadmills, weight machines, free weights and dumbbells.

I can run outside at the parks and track.

I can also access the stairs in the building (30 floors) …. but hot.

ANSWER

I’d recommend the plans/order in our limited equipment Tribe Packet, beginning with Apache.

– Rob

QUESTION

In regards to your survey you sent out.

Is the programming working?

Yes the programming is working. I have tried other programming (SOFLETE) but came back to MTI.

– Is the training session flow confusing?

Not confusing as long as you have the app and data accessibility to watch videos on some of the exercises.

– Are you accessing the programming okay?

Yes Have not had a issue. Love the new hyperlinks included in workouts instead of looking exercise up just by name.

– Are you finding the exercise videos for unfamiliar exercises?

Yes. Do you have any videos or articles on how you chose to put workouts together? Any about the science behind it in or consideration with recovery?

ANSWER

Thanks for the feedback.

Over the years I’ve written several articles on program design. Best would be to click the “Knowledge” tab on the website and read the programming articles and the mini-study results. Here’s one on the design behind our “Busy” series of plans: https://mtntactical.com/knowledge/two-time-crunched-training-sessions-and-the-programming-behind-them/

Science? We conduct our own research. Again – read the “mini study” results and you’ll see where a lot of MTI programming comes from. Here’s one we recently completed on the impact of sled pull repeats: https://mtntactical.com/research/mini-study-forward-sled-pulls-maintain-leg-strength-and-work-capacity/

Recovery? Overall, recovery improves as fitness increases. Most of our series plans (Virtue, for example) include an unload/taper in the final week.

– Rob

QUESTION

I have applied to An Garda Siochana (Irish Police) this year and am a good way along the very long application process. All going well, I will be doing the fitness test about 10 weeks from now. and the medical after.

The fitness test involves the following:

Beep Test (Passing score is Level 8.8. My current best is Level 7)

Max Push Ups (Passing score 25, current best is 19)

Max Sit Ups in One Minute (Passing score 35, current best is 30)

Also, For the medical, My BMI must be under 30, which means I must be under 106kg (I am currently 112.5kg), my goal is to be approximately 100kg.

Could you recommend a program/combination of programmes that could help me achieve this?

Additionally, if i were to be unsuccessful, i would be waiting approximately one year before i could apply again. If this were to happen, could you recommend a training plan/packet that could help me prepare if that were to happen?

Thanks in advance and i look forward to hearing from you.

ANSWER

I don’t have a plan for this exact assessment … so you’ll need to combine two plans:

1) Beep Test Training Plan.

2) DEA PTT Training Plan –

Scheduling?

Mon, Wed, Fri – do the DEA PTT Training Plan sessions as prescribed.

Tues/Thurs – Do the Tues/Thurs Sessions from the Beep Test Plan.

First Monday …

Do the DEA PTT Training Plan, but replace the 300m Shuttle with the Beep Test Assessment and use the assessment results for your Tues/Thurs programming.

– Rob

QUESTION

I just bought your monthly subscription as I am training in the hopes of getting my canvass letter for the firefighter academy. I plan on doing the academy prep plan once that happens, but seeing as it could be 6 months to a year or longer what program would you advise working with, now? I know you have the different programs like jaguar, leopard etc. but they are only 7 weeks long. Should they be done in succession or on repeat over and over every 7 weeks? I have been an athlete and strength competitor for forever but this is new territory for me so any guidance and help would be greatly appreciated!

ANSWER

Now … work through the plans/order in the Big Cat Series beginning with Jaguar.

Email back if you work through all 5 Big Cat plans before getting orders for the Fire Academy and I’ll direct you.

If not, once you know your academy report date, drop out of the Big Cat plans 7 weeks before, and complete the Fire Academy plan directly before reporting.

Excited for you!

– Rob

QUESTION

I’m looking over the RPFT plan and there isn’t any rucking. How would I add that in? I’m a little concerned about the running volume, should I replace one of the running workouts with a ruck? Or do that every other week? My rucking is pretty good so I don’t need to improve, just maintain.

ANSWER

There’s no rucking event in the Ranger PFT, unless I’ve got it wrong … and I assume you’re using this plan to prepare just for the PFT.

If that’s the case, then follow the programming as prescribed.

If you’re using the plan to prepare for Ranger School, you’re doing the wrong plan, and should be doing the Ranger School Training Plan.

– Rob

QUESTION

Could you suggest an appropriate training plan with the following?

My goals are to work my overall body strength with limited time.

I have limited equipment:

2x ajustable dumbell

1x flat bench with olympic bar

1x squat rack

1x 80# sand bag

ANSWER

To just work on strength, I’d recommend the MTI Relative Strength Training Plan. I assume you have or can find a pull up bar.

If you’re working on overall fitness, I’d recommend the Busy Dad Full Gym 1 training plan.

– Rob

QUESTION

I am currently completing the Military On-Ramp training plan, and then will be starting on the Virtue series. Is there a specific order the virtue series should be completed in?

ANSWER

This order:

– Rob

QUESTION

I’m a 31 year old female law enforcement officer from Canada looking to start your training programs. I work out irregularly and have done some strength training and conditioning. Im currently training in MMA about 3 times a week. I weigh about 190lbs and am struggling to lose weight. Just looking to see what kind of programming you would recommend starting with.

I do have a home gym with a squat rack/bench/trap bar/dumbbells/plates/sandbag/assault bike/chin up bar and multiple bands.

ANSWER

Our Tactical BJJ plans are specifically designed for tactical athletes who train MMA/BJJ 2-3 times a week. Follow the plans in order, beginning with Casy Ryback.

Weight Loss? 95% of weight loss is diet-related. Clean up your diet and you should shed fat … if it’s fat and not muscle you’re carrying around. Here are our guidelines.

– Rob

QUESTION

I am currently in the Army and have an interest in joining HSI after completing my degree. I am currently working as Military Police and will transition into civilian law enforcement while I complete school. Do you have any advice or knowledge that you can share that would aid my journey to becoming an HSI special agent? Thank you in advance.

ANSWER

It seems like you’re asking career advice … i.e. how to apply and the process. I’m sorry, I can’t help with that and I’d recommend you contact the federal jobs website or the Department of Homeland Security.

– Rob

QUESTION

I have a couple of questions for you. Do you still use barbell complexes in your programs? I’m thinking of enlisting in the Army as a combat engineer with the hopes of going to RASP. I have a lot of muscle mass and the hardest things for me to accomplish as an athlete are running longer distances and calisthenics. Running endurance and speed have always been hard for me. I’m good for a PFT but for RASP I know I definitely need to up my game in those areas. I’ve cut back significantly on weight training but I still lift some weights (typically only 2 strength exercises per day) but I feel I need to focus more on calisthenics. Should I completely stop weight training and strictly just focus on calisthenics, running, rucking, and swimming?

ANSWER

Barbell Complexes? Yes.

You on lifting? Won’t hurt to cut back on lifting some just to see if you can cut muscle. For some, it’s hard.

From our programming, I’d recommend the Military Athlete Endurance Training Plan. You can add swimming to this plan on the weekends.

Here are our Ideal Bodyweights based on athlete height. Some mesomorphs have trouble with these – but overall, they are a good guideline.

– Rob

QUESTION

I am 34 years old. I predominantly climb, but I re-started lifting about a month ago. I do have access to a gym but I was looking/hoping to be able to do most stuff at home as it gives me the most flexibility so I don’t miss a day. At home I have gymnastic rings, a small climbing wall, a campus board, kettlebells ranging from 16kg-36 kg (I have doubles going up to 24), a jump rope, a 10lb med ball, a weight vest, and parallettes.

ANSWER

I’d recommend you start with our Bodyweight Foundation Training Plan. Don’t be fooled by “bodyweight” – this is an intense plan and a great place to start MTI programming.

As well – clean up your diet. Here are our nutritional guidelines.

Email back on the other side of Bodyweight Foundation.

– Rob

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