Have a question for Rob? Email him directly, rob@mtntactical.com
Fixing Chronic Ankle Rolls from Trail Running
Athlete:
I keep rolling my ankles during trail runs. What exercises, drills, or protocols from the exercise list can I work in to build up strength and mobility in that area.
Rob:
The DOT Drill.
How to Mix MTI Plans with Mountain Activities
Athlete:
I’ve done a few MTI packets over the years and I’ve always had a question about working in other activities. I’m currently doing SF50 and will downhill and skate ski during the winter. On those days do I substitute the other activity for what’s listed in the packet or do I make up the missed day from the packet later? The same would go for the summer with working in hiking, cycling or paddleboarding.
Rob:
All that matters is outside performance … and you never want your gym-based training to impact your mountain performance because of fatigue or soreness.
Because your outdoor life is fluid – I can’t suggest a perfect weekly schedule – the snow/weather/free time – all this will impact how often and/or what you do in the mountains daily.
So – you somewhat have to self regulate and apply common sense to the programming. If the programming calls for endurance and you’re skate skiing that day, sub in your skate skiing for the endurance in the plan. If the plan calls for strength training and you’re skiing or paddleboarding that day, don’t skip the strength session, but just move it to the right and do it the next day …. or later in the day after your outdoor activity (time allowing).
Strength and it’s maintenance is fairly important for us 50+ athletes (I’m 57). So in general, try to get the strength programming and the Chassis Integrity work in even if you need to move the calendar to the right and or/shorten sessions by cutting the number of rounds and skipping programmed endurance. So … let’s say the programming has 2 strength sessions and 3 endurance sessions that week … and you’re skiing 4 days that week. Skip the endurance work and try to get in the strength sessions – even as 2-a-days after skiing.
Questions?
Happy to hop on a call if needed.
Athlete:
Thanks for the prompt response, it was exactly what I was looking for. I also wanted to let you know that in my opinion you have the best athletic site hands down. The workouts are excellent and have really paid off over the years with the practicality and actually developing muscle and movements that you use in the mountains. On top of that, the articles in the weekly Arete are well chosen and I can relate the essays 100% (I’ve got a “The Mountain Doesn’t Care” sticker on my ski helmet and a couple of other places). Keep up the good work!
Paleo and Fast Metabolisms—Still Worth It?
Athlete:
Rob, saw you encourage eating a paleo diet while training. I have a fast metabolism and can get away with eating a lot of “junk” and still feel fine. On top of that, I do not want to lose weight at all. I feel empty and low-energy when eating a paleo diet (even though I’d love to only that). so I’m hesitant to hop on a new diet.
My question for you is:
1. Do you still recommend the paleo diet for me?
2. How can I feel full and energized on a paleo diet?
Rob:
Answers:
1) Yep. Cutting sugar and eating clean won’t hurt anything.
2) Not sure. Try it yourself and find out. You’re not going to do any damage by going paleo for 4-6 weeks.
Training Soldiers with Limited Equipment
Athlete:
Good evening. . I am looking for workout programs that will allow me and my Soldiers to improve our Army Fitness Test (AFT) scores, strength, endurance, ruck march times, and overall fitness. I have heard many good things about MTI and would like information on the programs it offers. FYSA, we have limited workout equipment, so I am trying to find programs that include workouts with/without equipment. Thank you for your time and assistance!
Rob:
Best would be the plans/order in the Grunt PT Packet.
I specifically designed these plans to be deployed by big Army / Marine Corps Company Commander, Platoon Leaders, Platoon Sergeants, Squad Leaders, etc. to use with their soldiers/Marines. The programming is limited equipment, but professionally programmed and concurrently trains strength, work capacity, military endurance (run, ruck) and chassis integrity.
However, its focus is on mission-direct (combat) fitness, not the AFT. Don’t train for the AFT all the time. It’s best to train for the AFT in a very focused way the 6 weeks directly before your assessment, then drop back into the Grunt PT training as your day to day training.
I’d recommend the AFT Training Plan the 6 weeks prior.
We have both an equipment-based AFT Training Plan and a Limited Equipment AFT Training Plan.
Questions?
Happy to hop on a call if needed.
Training Through Sacroiliitis and Low Back Flare Ups
Athlete:
I’ve been going through the SFAS prep packet starting with Military On Ramp. I got to week 7 but was unable to finish my last two sessions due to a flare up of what my doctor said is Sacroiliitis. My back has since loosened up and I’m feeling better and ready to train but I want to deliberately strengthen my low back as to avoid any more issues.
How do you recommend I continue with the packet? I was planning on taking my rest week this week and then beginning Humility on Monday. Are there any exercises or programs I can do in conjunction to make sure I’m building strength and durability in my lower back?
Rob:
Low backs are a mystery, with issues very personalized and solutions all over the place. As well, solutions can vary, so for example stretching may help a flare up once, but the next time, doesn’t … it’s just super frustrating.
We have had great success for many of our athletes prone to low back issues with the Low Back Complex. You can add this to your daily routine (it’s about 10 minutes), and it might really help. But I can’t guarantee it. Extension training is a key part of all of MTI’s Chassis Integrity work … but I can’t guarantee you’ll avoid low back flare ups – as you’ve been doing our CI programming in the onramp plan.
If running/rucking caused the issue, changing shoes (increase cushioning – Hoka or similar), and/or fixing your running form (Google POSE Running) by primarily shortening your stride and increasing cadence might help.
Another thing that has worked for me is dead hangs from a pull up bar – work up to 5 minutes of dead hangs a day total …. it’s just simple traction. Online are also a bazillion low back stretches and other things you can try.
But here’s the issue … you might be fighting low back flare ups throughout the programming train up, and even at selection. Life’s not fair … but others have had similar issues and been selected. What you need to do is get a toolbox with the Low Back Complex, Dead Hangs, stretches, foam rolling, massages .. and whatever else you can find, and then when things flare up, systematicially work throught the tools until you find what works so you can get back to training as soon as possible.
If you were to consult with 8 different doctors or low back experts you might get 8 different recommendations … but if there is one thing most low back experts recommend is to limit rest … i.e. get back to moving as soon as possible even is the reps/load are decreased.
Training? Get back to it and do your best.
Athlete:
That’s a lot of great insight, I’ve never thought about the importance of staying moving through a lower black lock up but it makes a lot of sense. I also just looked into the POSE running method and I think that could help me a lot, I definitely overstride. I’ll implement the low back complex and the dead hangs and keep you posted.
Ideal Bodyweight at 6’3” and the Path to 200lbs
Athlete:
I have recently discovered your articles on ideal body weights for different types of athletes and heights. This came at perfect timing as I have been wanting to make a body composition change but do not know really how.
I am 32 years old, 6’3″ and floating around 230 lbs. Now that I have crossed the 30-year-old mark, I have always wanted to try to get my weight down and improve my relative strength. I think that is a more ideal body type as I get older.
What programs or strategies do you recommend to start targeting some of these lower ideal weights? I do not know my current body weight percentage, but I do wear a size 34″ pant waist. I could lose some fluff, but I don’t think it would account for 30 lbs worth, so I would have to lose some muscle mass, I think. I have always had large muscular legs and a skinny upper body. But I did gain a lot of muscle mass from college sports that i still carry around.
Love what you do and thanks ahead of time.
Rob:
You can’t outwork a shitty diet – and at 6’3″, I’d like you at 200#. Cutting 30# will help everything – your movement, relative strength, joints, the way you feel about yourself, etc.
But … 95% of it is diet related. Here are my nutrition guidelines.
These guidelines are aimed at cutting fat. It could be you’re carrying around 20# of extra muscle in your butt and thighs, but it could also be that’s where you put on the fat first. For most men, it’s belly fat where we collect it first, but not all.
Regardless, the place to start is with nutrition – esp. cutting processed sugar.
Training? I’d recommend focusing on Max Effort Strength and Speed over Ground to start. From our programming, specifically the Max Effort Strength + 1.5 Mile Run Training Plan.
The strength programming isn’t hypertrophy – so hopefully we won’t add mass to your legs/butt, it will strengthen your upper body, and the 800m intervals you’ll do will help with speed over ground and are simply great work capacity training to help cut fat.
Finally, the programming in this plan is assessment-based. It will automatically scale to your incoming fitness, and contiue to push you and hold you accountable as your fitness improves.
Questions?
Happy to hop on a call if needed.
Athlete:
Very helpful. I will check out the nutritional guidelines and see if I can start making some changes!
Canadian SOF Coxswain Prep: A Full-Year Plan
Athlete:
I am a member of the Canadian Armed Forces looking to prepare for Canadian Special Operation Coxswain selection, I have attached links to the description of the trade and the gateway test known as PFSE 2.
A friend of mine is a military athlete who is subscribed to your programs and has walked me through your programming and packages, I am highly interested and before I commit to subscribing, I would like to know which programs you would recommend.
Looking through your sight I could not find something specific to Coxswain and I do not know what the US military equivalent is.
I have almost exactly one year ahead of me, and I am looking for guidance as to what programs you would recommend leading up to a gateway test prep or selection prep program for SO coxswain?
I look forward to hearing from you and thank you for your help and time,
Rob:
We have a J2F selection plan, but none for Coxswain – you’re the first to ask.
What do you know about selection? Duration? Water confidence? Gate PFT? Work Cap Smokers? Rucking?
anything you can share will be helpful.
PFSE2? We can definitely design a plan for this. Copied here is Emmett. Emmett – pls investigate this assessment and design a plan for it..
Emmett:
I have created the CANSOFCOM PFSE 2 Training Plan, you can find it here: https://mtntactical.com/shop/cansofcom-pfse-2-training-plan/?highlight=pfse
Please let me know if you have any questions regarding the training plan.
Athlete:
Good afternoon,
Thank you Emmett for the PFSE2 program! It is greatly appreciated and I look forward to it.
Rob, as for selection it is my understanding that it is a lot like the JTF2 selection in duration, very similar events, and an emphasis on water confidence training and team events involving a zodiac/recce boat.
I was intending on doing the PFSE 2 plan and then JTF2 preparation plan the last 7 weeks prior to attending selection. My question was more so what do I do for the 45 weeks leading up to that?
Coxswain being a boarding party and boat operator, I was thinking of doing the pirate series to get enough time in the water until it was time to focus on the selection aspect, would that be something you would recommend or something closer to the Valor series?
Thanks again for your time. I know emails like this can be tedious and I’m surely not the only one who has questions, but it is of great help, and I want to do this right.
Rob:
I can do that for you.
How fit are you now?
Age/weight/height?
What training are you currently doing?
Athlete:
Right now I’d say I’m fit, or more accurately I’m at the level where I could take on an intense program.
Age: 32
Height: 5ft9
Weight: 195lbs
Last year I ran my second ultra (80k) around this time then after that I took a little break, followed that up with a hypertrophy program through winter and in the spring a strength/compound lift program. This summer I decided to go back to basics, an overall well-rounded plan with cardio, intervals, strength, and circuits from our trainers and noticed I was weak in bodyweight exercises and VO2 max.
That’s where I discussed with my friend, he showed me bodyweight foundations that he was about to start, and he let me train with him and now we have a week left.
Air squat: 65
Hand release push ups: 39
Heel taps: 15
Inplace lunges: 60
Pull-ups: 15
EO: 35
Dips: 30
3 mile assessment: 23:17
1 mile intervals I’ve been doing in 6:45 for the 3.
Rob:
Here’s what I’d recommend:
Weeks Plan
1-7 JTF2 Selection Training Plan
8 Total Rest
9-16 Fortitude
17-23 Humility
24-30 Barbossa
31-37 Valor
38-45 Captain Morgan – Repeat week 6 in this plan to stretch it to 8 weeks
Then into the PSFE2 Plan and repeat the JTF2 Selection Plan the 7 weeks directly before selection.
Doing the JTF2 Plan now will give you a no-bullshit snapshot of your current physical and mental fitness.
Questions? Good luck!
Athlete:
This is exactly what I was looking for! Thank you for your work and time.
To you and your whole team; you make a great product and all the time and effort that is put in is much appreciated.
No questions, thank you.
Motivated but Overweight: Where to Start?
Athlete:
I recenlly purchased the Mountain/Wilderness Professional program.
A short premise of myself. I volunteer with Team Rubicon as a Sawyer and I also volunteer as a SAR Responder with TEXSAR here in Texas. I’m 5’10, at about 250 lbs.
I struggle with finding motivation but am trying to use these volunteer activities as a means to be in better shape and find the self discipline I once had.
How would I go about modifying my approach to this program so that I can achieve a level of fitness that gives me strength and endurance for someone my age? Or do you recommend a on-ramp and does MTI offer that so that I can start with that? I considered the Wildland Fire program as a sawyer I can carrying and using a chainsaw in all types of environments.
I am excited and NEED this to springboard my mental strength to where I can have consistency and self discipline to do this.
Appreciate your guidance in advance.
Rob:
Are you doing any training now?
Any equipment limitations?
Athlete:
I do go rucking with weight and some level of kettlebell and sandbag workouts, but nothing with organization and frequency.
Rob:
Got it.
At 5’10, my ideal bodyweight for you is 175#. Especially at 50 years old, cutting 50-75# will make a huge different in performance – speed, work capacity, relative strength, and on your joints – knees, hips, low back.
By far, the best you can do for your performance and confidence is cut fat. You can’t outwork a shitty diet. HERE are my nutritional guidelines. Cut all sugar and bad carbs, and you’ll shed fat. Never be hungry – just eat clean.
Training?
Option 1: Start the plans/order in the Wilderness Professional packet but stretch out the programming. I.e. train 2 days on, 1 day rest. You’re going to need the extra day rest initially until your fitness catches up. Don’t skip sessions, just push the calendar to the right.
Option 2: Start with the Bodyweight Foundation Training Plan, then move to the Wilderness Profesional Packet.
If you weren’t on a SAR Team I’d have you do our SF50 Training Packet plans – but you chose the job and if you’re on the team you got to meet the fitness demands of the job – and they are the same for everyone regardless of age.
There are no shortcuts. Clean up your diet. Start training. Stay consistent … .and progress will come.
Questions?
Happy to hop on a call if needed.
Athlete:
This is good info, thank you for that!
Even at my size currently, I have good mobility, Strength and some endurance.
As far as nutrition, I have been following heart&soil animal based nutrition. I’ve cut out the sugars, only Eating complex carbs, such a sweet potatoes, And white rice as an example. Proteins consist mostly of Wild game, Chicken and grass fed beef.
Injury and Subscription: What to Do?
Athlete:
My renewal is up today for The 6th month, however, I sustain an injury that is keeping me from training for the next 6 weeks minimum. Am I able to pause my renewal until I am cleared to work out again?
Rob:
Sorry, no Mike. Best to cancel, then come back when you’re ready to train.
What surgery? We do have some arm and leg injury plans and recover plans for hip surgery and knee surgery.
Athlete:
Broken foot..I didn’t know you had programs for such things. I’ll take a look then!
Rob:
The Injured Leg plan isn’t a rehab plan for your recovering foot – but rather trains the rest of your body around your injury. I’ve done this plan myself following foot fusion surgery.
Once you’re through recovery and done with PT, we also have a Post-Rehab Leg Injury Training Plan – which does train everything.
Athlete:
Sounds great. I started it this week. However, I do have a question about the one-armed dumbbell bench press. Is it x5 each arm or just the arm that’s not on the injured side?
Rob:
Just the un-injured arm.
Athlete:
Sorry I wasn’t specific. On the leg injury program, do we do both arms or just the side that the leg is un-injured? I ask since we are planting with both feet for stability. Wasn’t sure how that affects the exercise.
Rob:
Both arms.
Why is Rice on the “Avoid” List in MTI’s Diet Guide?
Athlete:
Ton of practical, easily applicable goodness in your recent nutritional guidelines article.
Question- I was surprised to find rice on the “avoid” list. I haven’t walked away from your article thinking “rob is a low carb guy”, so I think I’m missing something. Where should a carb-needy daily athlete turn to for a carb source?
Rob:
Lots of carbs in vegetables.
Training Plan Runway for IBOLC & Ranger School
Athlete:
I am in a bind. I have been in the green to gold program for roughly 2 years now and I just found out I’m going back to the infantry I do not have my ranger tab so I know I need to prep for that. I’m 30 I have a decent fitness background. AFT to follow
Deadlift: 340
Push-up: 55
SDC: 1:42
Plank:3:40
Run: 16:59
I need to improve my running overall my legs get tired and slow fast in runs that push over 2 miles I have until may 2026 till IBOLC and another 3 months after that till ranger school. I just need some help navigating all of the different programs and your opinion if I should do the “run improvement” that is 15 weeks or start somewhere else given my overall fitness is fairly good.
Rob:
Do you want a plan just to improve your running, or a full runway of programming recommendations into IBOLC?
Athlete:
If you have a recommendation for both? But primarily a full programming.
Rob:
Copy.
Running: 5-Mile Run Improvement Training Plan.
This plan includes 2-mile threshold intervals and should improve that distance for you as well as overall improving your running. Please know that a lot of running is form related …. research POSE running on youtube and work on your running form – esp. the quick cadence. This will make a huge difference in speed and impact.
Full Runway:
You have 27 weeks until first Monday in May, 2026. Here’s what I recommend:
Weeks Plan
1-7 Humility
8-14 Valor
15-21 Fortitude
22-27 US Army IBOLC Training Plan – the 6 weeks directly before starting IBOLC
Each of these plans is multi-modal – you’ll concurrently train strength, work capacity, endurance (run/ruck) and chassis integrity.
All of the plans include running, and all but Fortitude include a running assessment and follow on speed over ground intervals.
You’ll need to “flex’ Fortitude as needed (add or subtract weeks) to align with you IBOLC entrance date. If you need to add a week or two, repeat weeks 5 and 6. If you need to subtract a week or two, leave week 7 and cut weeks 5/6.
Questions?
Happy to hop on a call if needed.
Athlete:
Awesome thank you sir! By chance you have a weight vest you guys recommend before I go down a rabbit hole.
Rob:
I’ve been using this one personally, but there are lots of good and cheaper options on amazon.
Leg Blasters vs. Classic Barbell Strength Work
Athlete:
I’m currently in the final week of MTI’s Ranger School Training Plan as I prepare to report to IBOLC on November 6th. During my last PT test in April, I was able to max the deadlift event without difficulty. I was wondering whether the combination of leg blasters and the cumulative lower-body training in the Ranger School Plan will allow me to continue maxing the deadlift.
Looking ahead, I’d also like your recommendation on how to best balance continued strength development with rucking and running endurance throughout the 18-week IBOLC course. With PT being conducted each morning, I want to make sure I’m improving in these areas without overtraining.
For context, I’m 5’11” and 175 lbs.
Rob:
Deadlift? No … to keep strong you’ll need to deadlift. You’ll need to add that in, or replace the leg blasters in the Ranger School with 8×3 set/reps of deadlifts. Increase load each round until 3x is hard but doable. Be heavy for the last 4 rounds.
IBOLC? This is tricky because you don’t know your schedule or PT load every day … but we just build a plan for this Military Athlete Flex.
This is a multi-modal plan where you’ll train strength, work capacity, endurance (run/ruck) and chassis integrity, but the sessions aren’t progressive – so each session can stand alone and you can plug it in when time/fatigue allows. follow the sessions in order, however – so you’re getting the full breadth of programming.
Questions?
Athlete:
Thank you for the response, Rob. I appreciate the insight. Just out of curiosity, what are the major differences in adaptions/stimulus that leg blasters give you vs. classic barbell movements like deadlifts and squats?
Rob:
Leg Blasters –
– Train both strength and strength endurance
– Bodyweight only, which means you can only get so strong doing them. At some point, to increase strength gains you need to increase load.
– Train eccentric strength – which is the lowering strength, not the extending strength. Leg Blasters force the athlete to slow his descent on the lunges, jumping lunges, jump squats, etc. and are MTI’s primary training exercise for training downhill hiking and skiing – which deploy eccentric strength primarily. One of my biggest programming mistakes was trying to use deadlifts and back squats to train for ski season – and they didn’t work because they don’t train eccentric strength.
– Leg Blasters do train concentric strength as well – and we’ve completed research that has compared leg blasters to heavy front squats and found leg blasters, at least for the first 4 weeks, are just as effective at increasing concentric strength, but long term, loaded movements will be better.
– We used to load Leg Blasters with dumbbells and call them the “Quadzilla Complex” but don’t any more because of my concern over Garbage Reps and impacts on knee cartilage long term.
– Bodyweight = no equipment … and we program in Leg Blasters as our primary bodyweight leg strengthing tool for bodyweight and limited equipment programming. They are super effective for this.
Loaded lower body barbell movements –
– Primarily train concentric strength
– Best way to train max effort strength – if you want to get really strong, you need to keep the reps per set low and keep increasing the load. With a traditional barbell, you can increase load in 5 pounds increments – which helps to continually push progression and strength.
– Train the midsection … the midsection always fails before the legs … so your body will fold (for most athletes) on an heavy back squat, dead lift or front squat, before your legs can’t push any more. Leg Blasters don’t train the core.
– All of these lifts are different and one you didn’t mention is loaded walking lunges – which are also great and feel hammer the butt and hammies as well as the deadlift.
– I consider the deadlift and loaded walking lunges posterior chain exercises, and the front squat a anterior (quad) primary exercise.
– Trap Bar Deadlifts and Back Squats hit both – posterior and anterior leg muscles and are great all-around lower body training exercises.
We’ve crowned the Back Squat the “King” of total body exercises following a research study which compared them to deadlifts and thrusters. If you can only get into the gym once per week and can only do one exercise, do Back Squats. And more specifically, do MTI’s Super Squat progression – Killer!
Every strength coach you ask will have a different answer for this … so don’t take this as gospel. It’s just my opinion and it won’t hurt my feelings if you disagree!
Post-Big 24: Maintain Strength & Add Endurance
Athlete:
Finishing up Big 24, which I’m running concurrently with your chassis integrity plan, next week.
I am hoping to maintain core lift strength and add some more consistent work capacity/endurance back in.
Cardio base is decent but could always be better.
Which plans would you recommend?
Full time Fugitive Task Force TL and part time EOD tech.
Rob:
Option 1: Max Effort Strength + 1.5 Mile Run – 6 day/week plan focused with assessment-based progressions for both strength and the 1.5 mile run. It’s a different progression on the strength side than Big 24 … so the strength work will be heavy, but not redundant for you.
The progression for the 1.5 mile run is 800m threshold intervals – which are not only great endurance, but also great work capacity training. Greg Glassman (crossfit founder) considered the 800m sprint as a foundational work capacity effort.
Option 2: Whiskey – first plan in the Spirits Packet for LE Patrol/Detective, and more multi-modal. Includes assessed/progressed strength, work capacity, chassis integrity, upper body hypertrophy, tactical agility and endurance (moderate runs). More balanced than Option 1, and 5 days/week.
Of the two, I’d recommend Whiskey next.
Questions?
Happy to hop on a call if needed.
Daily Chassis Integrity Work for Life?
Athlete:
Some background: my wife is working through PT now for a herniated disc and a slipped disc. Her PT says that once she heals, she’ll need to be extremely diligent about keeping her core strong to compensate for the loose ligaments and tendons that run along the spine.
I know there is the Chassis Integrity plan; is that varied enough for daily use for life? Are there key exercises that are must-do’s every day?
- Sport Specific Warm Up/Cool Down – Martial Arts?
- I just started Tenshin Shoden Katori Shinto Ryu (short summary: a Japanese martial art focused on weapon forms vice physical contact); and as a now over 40 athlete, I’ve found warm ups and cool downs mandatory.
- Any thoughts on warm ups and cool downs that can be performed in the dojo? Typical pain points after class are elbows, knees and low back.
- Elbows: chopping-style motions from swinging the sword
- Knees: deep lunges, some explosive movements
- Back: likely a “newbie” issue – being way too tense
Any thoughts/ advice?
Countering post military retirement weight gain?
Apparently 20 years of cortisol buildup is a thing. I retired in July of this year and almost instantly put on 20 lbs. No significant changes to diet over the course of that time or the preceding year (considering most of the last year was on ship food which is horrific; my diet improved on FF&V alone) and, if anything, I was working out more regularly upon retirement to counter this sort of thing. Currently I’m 6ft and 203lbs – whereas back in the spring I was at 183-185lbs.
Diet: I do a fair to less than stellar job of following the MTI nutrition guidelines. Eliminated processed sugars a while ago; probably eat a bit more fruit than veg (generally per day); no real alcohol consumption to speak of (1 whisky a month; maybe); processed stuff is fairly limited (pretzels with peanut butter is a go to snack of late).
Exercise: Just started martial arts (2x a week for 2-2.5hrs per session); endurance is rowing or running; strength is less routine – some bodyweight exercises
Rob:
Answers:
1) Sure … or our Core Strength Bodyweight Only Plan. Think movements, not exercise, a 4 Round circuit of 4 exercises:
– Total (sandbag clean & press or similar)
– Rotation (EOs, keg lift, russian twist)
– Anti-Rotation or Carry – farmers carry, sandbag zercher carry
– Extension – sandbag good mornings, face down back extensions
2) Burpees, walking lunges, Instep Stretch and Lat + Pec Stretch for a warm up. Instep, Toe Touch Complex and lat + Pec for a warm down.
3) Follow the diet. Cut fruit, cut bad carbs, cut peanut butter. You can’t outwork a shitty diet and all these “extras” your doing go right to your belly fat. Tighten up.
Balancing Climbing Plans with MTI Lower Body Work
Athlete:
Training season has started- yay! (I’m sure you’re getting a lot of emails.)
I’m in a situation where I just started this training program for my rocking climbing performance, and I’d also to begin a lower body plan through MTI, and I’d like help choosing which one.
Climb 5.12 | Proven Training Plan for Rock Climbers (Power Company Climbing (PCC))
I’m reaching out to learn which plan you might suggest and how to integrate it with currently doing 3 days of climbing through that plan.
I was thinking of something like one of the following:
1. Following MTIs ‘Alpine rock’ plan, which has climbing days, and then trade out those days for the PCC days, and just follow the lower body days of MTIs program
2. Do either the backcountry ski or the mountaineering MTI program, and just do those workouts in the morning and the PCC workouts in the evening.
3. Only do one training program at a time?
Do you have any suggestions either way? I don’t want to minimize the benefits of the plan (or potentially hurt myself) by not taking the proper rest, but I’d love to improve my uphill performance while also improving my climbing.
Rob:
It’s a little unclear what you’re asking.
Is the climbing plan you’re doing only climbing/upper body? Any other training?
Athlete:
Yes, the climbing plan is only climbing/upper body/hangboarding. No lower body.
Rob:
Are you a skier? Prepping for ski season? If so – lift assist or backcountry?
Athlete:
I’m a skier, backcountry. I care more about non-ski objectives, and just happen to do some backcountry in the winter.
Rob:
Do you have a climbing trip planned? Can you climb year round?
Age/weight/height?
If climbing is a focus, reducing your bodyweight will make a huge difference and this will somewhat impact the plan I recommend.
Do you have time for 2-a-day training (legs first, climbing in the evenings)?
Athlete:
31, 5’6”, 147. I live in Washington state, so not year round, but I have access to a climbing/weight gym.
I’d say climbing in the alpine is a big focus, which is why I started with that training plan. However, really my intention is to get my body into better shape doing climbs like Baker/Rainier. I think to some extent I do alpine rock climbs over glacier climbs because my body feels better with less weight compared to the longer glacier approaches.
I don’t have any specific trips planned, but I tend to get out most weekends in the year doing alpine climbs/mountains/backcountry.
I do have time for a 2-a-day training if you think that makes the most sense. My questions with that are around body fatigue with increased # sessions or if because the workouts target different things, it shouldn’t be a problem?
Rob:
I’d recommend the sessions/order in the Backcountry Ski Pre-Season Training Plan. Lots of step ups in this plan – which will help with both your bc skiing and approaches for your climbs.
Overall, you don’t want your gym training to negatively impact your on-mountain performance because of soreness or fatigue – either legs or grip. So …. you want to schedule/modify your gym training as necessary – i.e. full day rest before a weekend climbing trip, and if needed, and full day recovery after before getting back to training.
Complete the sessions in the BC Ski Training Plan in order – don’t skip ahead. They are progressive … just shift the calendar to the right as needed for your weekend climbing and rock training.
The BC Ski sessions are lower-body focused, so conceivably you could do 2-a-days with your rock gym stuff … the issue is just training time. As your fitness improves your ability to tolerate 2-a-days also improves. Just be smart and perhaps start without them, then add 1 per week, then 2 per week, then perhaps up to 3 per week, depending on our weekend mountain schedule. At 31, you’re young enough to recover from 2-a-days once you get up to speed mentally and physically.
Questions?
Athlete:
Awesome, thanks for the suggestion!
Do you have any recommendations on how to balance gym training and on-mountain performance? For instance, do you tell folks not to do weekend outings while on the program? Or do you say it’s OK to skip 2 of the 6 workouts per week if you do a wknd outing?
Rob:
Mountain time is more important. Skip gym training to be ready for the mountain. From my programming, don’t skip …. just delay – and move the calendar to the right. Still follow the sessions in order.
Athlete:
Sounds good. And when you say move the calendar, do you mean by week or by day? Like it’s OK if week one spills into two spills into three type thing?
Rob:
If you skip a session because of rest or climbing, do it the next day.
Best Hybrid Program for Military Security Forces Athlete
Athlete:
I am in the military and looking for a new training program. I was wondering what would be best for a hybrid or tactical athlete. I know there are a lot of programs but I want a good mixture of strength training and running. I am in pretty good shape. I just want some suggestions for some programs you might recommend.
Thank you!
Rob:
Are you currently a tactical athlete? If so – LE or Military – or Fire? Please be specific as our programming is different based on specific job.
Age/Weight/Height?
Any equipment restrictions?
What training are you currently doing?
Athlete:
Yes I am, I’m in the Air Force and I am Security Forces.
I am 37, 210 lbs, and 5’10”
I have access to a full gym.
Currently I am more focused on running but prior I have done workouts that include power cleans, squats, some deadlifts, bench, and pull ups.
I am not very strong at pull ups but I would like to get better at them and a little stronger as a whole. I want to lose some weight and get stronger and faster in the process.
Thank you!
Rob:
Got it.
Training?
Start our stuff with Fortitude, then follow it up with Valor.
Both are multi-modal training tools that concurrently train strength, work capacity, endurance (run/ruck) and chassis integrity. Both are intense, and will kickstart your fitness down a professional path.
Email back on the other side of Valor.
At 5’10, my ideal bodyweight for you is 175#. You need to lose 25-40 pounds. Losing this weight will help everything – running, rucking, relative strength, help your joints, you’ll just feel better. You can’t outwork a shitty diet – here are MTI’s Nutritional Guidelines.
Cut sugar and bad carbs and you’ll shed bodyfat.
No shortcuts to fitness or you’re ideal bodyweight. Just keep grinding on the training, and clean up your diet. Be patient … gains will come slowly at first, but pick up pace.
Questions?
Happy to hop on a call if needed.
Ranger School Date Uncertain: What Now?
Athlete:
I’m Chris currently a Drill at Ft Benning. I bought your program not knowing when my school date will get confirmed. It was supposed to be the class in November but now it’s getting pushed so I have no idea (might be January). Is there a longer plan I can follow to get myself there prior to starting the 8 week program. Thank you.
Rob:
What plan did you buy? – What School/selection are you headed to?
Any equipment restrictions currently?
Age/weight/height?
Athlete:
Sorry, Ranger school prep 8 weeks
I’ve got a full home gym with 375lbs of plates with a cable attachment
I don’t have a sled but I’m working on getting one
I also don’t have a 68“ platform
23/195/69 in
Rob:
Got it:
Now … work through these plans in order until you get a date. Email back when you do and I’ll help with scheduling into starting the Ranger School Prep Plan.
If something comes up fast – and you get a date 8 or less weeks out, drop the plan you’re doing and start the Ranger School plan.
Weeks Plan
1-7 Valor
8-14 Fortitude
If you still don’t have a date after Fortitude, email back.
Athlete:
Sounds good, thank you!
New to Polo After Army Retirement—What Plan?
Athlete:
I was a subscriber until about three years ago, but an old knee injury forced me to medically retire from the army and I had to put my subscription on hold as I figured out my next chapter in life. Your plans and knowledge made a huge difference while I was in uniform. I think I’m ready to purchase some individual plans.
Now that I’m settling into my new reality, I’ve started looking into whatever physical endeavors I can. With absolutely no horseback experience at all, I started learning polo about a month ago. In all honesty, the riding posture is surprisingly similar to how I used to stand as a goaltender in ice hockey – so I took to it much faster than intended. I’ve also found that the adductor work of sitting a horse has done more to recoup the atrophy in my bad leg than any physical therapy or barbell work I’ve ever done. It’s inspired me to maybe give hockey another try.
I realize that riding (and polo, especially) is not a huge market for you, and I don’t expect you to develop any kind of “Steppe Emperor Buzkashi” plan for polo athletes; of your existing plans, what would you recommend for a new rider trying to get in shape for a season that (in my part of the world) starts in ~11 months?
I’m 6’0”, 190#, athletic but detrained with an ACL recon and revision plus considerable damage to the meniscus in my left knee. I’ve only been riding for a month – I can walk a well-trained mount on my own, and will start trotting hopefully this weekend (polo is generally played at a canter – I’m riding for about two hours per week). Beyond the gym, my only other exercise is the occasional hiking trip.
Rob:
Any equipment restrictions?
What training are you doing now?
Athlete:
Fully equipped gym and access to plenty of grassy parks.
Currently, my training is:
Lifting (squat, deadlift, press, bench, clean) & running on Monday & Friday
Just running on Tuesday, Thursday, Saturday
Ruck on Wednesday & Sunday
Outside of the gym, I’m in the dojo (nothing too strenuous) 2x/week and riding/polo 2x/week.
Often, my knee pain limits my lifting/running and my numbers aren’t impressive, but I’m gradually working through it.
Rob:
Multi–modal base fitness for civilians is what I’d recommend. The chassis integrity work we do should xfer to the unique core/hip/leg interface of polo.
At 6’0, my ideal bodyweight for you is 185# – so you’re right in there at 190.
Programming Options:
1) Plans/Order in the Busy Dad Full Gym Packet or a subscription to the Daily Busy Dad Programming Stream.
5 day/week multi-modal programming using MTI’s Fluid Periodization – you’ll concurrently train strength, work capacity, endurance and chassis integrity. What II see missing from your current training is work cap and focused chassis integrity.
These are super tight/efficient sessions – 45 minutes.
2) Plans/Order in the Country Singer Packet I – same idea, just longer sessions, so overall a little more intense and fatiguing.
You’ll need to modify as needed for your knee. Obviously, don’t be dumb. But with your current squatting, running and rucking, I’m not seeing too much impact yet … this may change as you age.
Are Visual Training Tools Like VizualEdge Worth It?
Athlete:
Thank you for everything you do for the community!
I was watching an NHL hockey game and they talked about a 3D visual system that a goalie used for 15 minutes everyday and claimed it made him a better goalie.
I looked into it as a potential use for situational awareness and they actually have sometime for this–for situational awareness as well as shooting:
https://www.vizualedge.com/tactical
I wonder if you or anyone else in your organization is aware of it? I am usually skeptical of these sorts of things but can see that there is some realistic opportunities for use.
Any other thoughts?
Rob:
Quick answer is I have no idea – and I’d be skeptical. At some point, doing the game will simply improve your ability in the game, not actual shooting.
Also – actual shooting will always be better.
Simple test/study with two groups – one shoots, the other does the game, and have a pre-study assessment and a post-study assessment – then see the results. Goal wouldn’t be so to see if the game matched actual shooting, but to see if it improved the assessment and how close the improvement came to shooting.
Better would be airsoft, for sure.
Low-Impact Substitutes for Leg Blasters at Age 75
Athlete:
I’ve been using MTI Leg Blasters for years as my go-to pre-ski season training workout.
But at age 75 with significant degenerative disc disease, I have been advised to skip the jump lunges and jump squats, especially if I’m using a weighted vest.
So, I’ve substituted rear lunges and lateral lunges.
Can you offer any additional guidance as to substitutes for the jump moves?
Thank you very much.
Rob:
We use leg blasters to train eccentric strength – the “braking” you do when skiing as gravity bounces you down the hill.
Jumping requires “braking” for the catch and stop … rear lunges definitely don’t do this, and I doubt lateral lunges do either.
You can do long, slow eccentric goblet squats … so a slow 5-second drop, then set the dumbbell/kettlebell down and up, and pick it back up (don’t squat back up with the load). Adjust kb/db weight to get as heavy as you can for a 5 second drop and if you can’t find a db heavy enough, increase the drop time to 10 seconds.
Another option is to shorten the jump height … so do the jumping lunges/squats but just don’t go as deep.
Finally – we don’t use a vest or any load for the leg blasters.
SF60: Substitutes for Running and Shuttles
Athlete:
SF60–First week Friday workout has 40 ft shuttle with sandbag. I think I read shuttle runs in later workouts. I plan to work through all 3 of the SF60 plans. Step ups are fine. I just can’t take the pounding of running. Rucking is also fine as I walk vs run. I was thinking of subbing rowing for anything that demanded running but wanted your thoughts. I will ruck the 45 min endurance workouts.
Emmett:
I believe you are using SF60 Alpha currently, the shuttles you are referring to are all in the Chassis Integrity/Work Capacity portions of the training plan. Week 1: Do 8x Sandbag Toss and Chase instead of the 40ft SB Shuttle Week 2: For the Sandbag Clean and Run, walk with the sandbag instead of run with it. Week 3: Instead of Prone to Sprint, 8x SB Toss and Chase Week 4: Do 8x Sandbag Toss and Chase instead of the 40ft SB Shuttle Week 5: For the Sandbag Clean and Run, walk with the sandbag instead of run with it. Contact me again when you complete this training plan and move onto the next, I will be able to assist you with substitutions. Let me know if you have any questions.
Pre-50K Ultra Plan: Lifting + Running?
Athlete:
Do you have any recommendations for a program to start that blends lifting and running? I am schedule to run a 50k Ultra on 02/21/26 which is about 17 weeks away. I am hoping for something to hold me over before I start the 50k training plan. I have access to a full gym but I am currently living in a hotel until November 7. I have been doing the Stuck in a Motel plan.
Emmett:
We offer a 50k Ultra Training Plan which is 12 weeks in length, you can find it here: https://mtntactical.com/shop/50k-ultra-training-plan/?highlight=50k
As for a recommendation for a program that blends lifting and running, I would recommend one of our Max Effort Strength + Run Training plans. Here are the options and links to the following plans, all of the plans blend lifting and running, but the running distance is different in them all:
Max Effort Strength + Aerobic Base: https://mtntactical.com/shop/max-effort-strength-aerobic-base-training-plan/?highlight=max%20effort%20strength
Max Effort Strength + 2 Mile Run Training Plan: https://mtntactical.com/shop/max-effort-strength-run-training-plan/?highlight=max%20effort%20strength
Max Effort Strength + 5 Mile Run Training Plan: https://mtntactical.com/shop/max-effort-strength-5-mile-run-training-plan/?highlight=max%20effort%20strength
Max Effort Strength + 3 Mile Training Plan: https://mtntactical.com/shop/big-3-strength-3-mile-run-training-plan/?highlight=max%20effort%20strength
Max Effort Strength + 6 Mile Training Plan: https://mtntactical.com/shop/max-effort-strength-6-mile-run-training-plan-copy/?highlight=max%20effort%20strength I am happy to hop on a call if needed.
OCS Plan: Does It Improve the 3-Mile Run?
Athlete:
Hello, for the marine corps OCS training plan, is the running portions of the plan designed to help you get faster at the three mile or maintain your current time? My goal is to shave off a couple minutes to a sub 20 minute 3 mile before attending OCS but I also recognize the importance of practicing the CFT, rope climbs, and rucking. I imagine its pretty tough to see improvements on all of those at the same time. I’m curious if the program prioritizes one activity over the others?
Emmett:
The training plan includes 3 different running training, and 6 mile Ruck training. Regarding the Running, this is how it is trained:
1.) 3 Mile Run: 3 Mile assessment and Speed Over Ground Intervals designed to increase your overall 3 Mile run time.
2.) Moderate Pace Runs: Designed to increase your aerobic base
3.) 880yd Sprint: Sprint work to improve your 880yd Sprint.
Quick answer, the training plan is designed to get you faster in your 3 Mile Run. The training plan trains all aspects of OCS: – USMC PFT – USMC CFT – Obstacle Course & Rope Climb – High Intensity Work Capacity Haze Sessions – 6 Mile Ruck @ 45# – Running in sneakers and boots These are all trained in relatively equal proportions and the sole objective of the training plan is to prepare athletes for the specific demands of OCS. I am happy to hop on a call if needed.
Can You Buy the Out-of-Shape Plan Separately?
Athlete:
Hi, my question is, the out of shape program is only as a package of eventually can be purchase separately?
Emmett:
You can only buy the packet as it includes the Out Of Shape On-Ramp specifically designed for the AFT. In other words, the On-Ramp is designed to increase your fitness to a level where you can complete our more intense AFT Training Plan – which is also included. The On-Ramp does not specifically train athletes for the AFT, but increases their fitness to a level where they can complete the AFT Training Plan. If needed, I can assist you with choosing an On Ramp training plan, such as our Military On Ramp, that can be purchased independently. I am happy to hop on a call if needed.
Athlete:
The military on ramp is different?
Emmett:
Correct, the AFT On Ramp is designed for athlete’s with little to no fitness who wants to specifically train for the AFT. Our Military On Ramp is more of a general training plan to improve an athletes fitness to complete all of our Military Training Plans.
Are you specifically training towards the AFT? Or are you looking for a general On Ramp Training plan.
Two recommendations include:
1.) Military On Ramp found here: https://mtntactical.com/shop/on-ramp-training-plan/?highlight=on-ramp
2.) Bodyweight Foundation found here: https://mtntactical.com/shop/bodyweight-foundation-training-plan/ These two training plans are more intense than the AFT On Ramp training plan.
Athlete:
Got it, Inlooking to improve my over all fitness. I can’t do the SDC and the running for the AFT until I get cleared. My Squadron S&C coach recommends me to start with Bodyweight for 6 to 8 week and start lifting twice a week focusing in strength and aerobic capacity or base. BW foundation look like it and after Military on-ramp, is a good idea?
Emmett:
Begin with Bodyweight Beginner found here: https://mtntactical.com/shop/bodyweight-beginner-training-plan/?highlight=bodyweight%20beginner Then, Military On Ramp.
Unless you are specifically training up for the AFT, then I would recommend the Bodyweight Beginner then AFT Training plan when you are 7 weeks out from your AFT.
Athlete:
Rgr, thank you and have a great weekend
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