Have a training question? Email Rob Shaul, rob@mtnactical.com
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Can You Build Relative Strength Without Carbs?
ATHLETE:
I emailed you a few months ago regarding fitness and nutrition.
My question now is this, do you see military athletes who are able to hit your ideal Bodyweight and strength numbers for bench, Front squat, and deadlift while eating according to your nutrition plan?
I always struggle with strength numbers without carbs, and I am wondering if I just need to give it time, or if I am not doing something right.
Very respectfully,
ROB:
Yes – I have.
Also – there is no restriction on carbs in our nutrition guidelines. The restriction is on bad carbs – sugar and stuff like wheat (bread), potatoes, rice, etc. There are lots of carbs in vegetables and you can eat as much/many veggies as you like.
The focus of the guidelines is bodyfat reduction. There are two ways to increase relative strength … increase max effort strength or cut bodyweight.
A good score on the Relative Strength Assessment is no joke, but doable for most people. These aren’t super high strength standards.
Bigger point is you don’t need sugar and bad carbs to live or perform. You could be addicted to them, but you don’t need them. They are relatively new in human history and we didn’t evolve with access to on demand sugar and complex carbs like bread … which is why they make us fat.
I’m not superhuman. I crave sugar and bad carbs as much as anyone. Put a good cup of coffee and 3,000 calorie cinnamon roll in front of me and it wouldn’t be pretty! It’s a fight not to give in … but it gets easier the longer you do it.
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Will I Still Have Access to the DEVGRU Plan After 8 Weeks?
ATHLETE:
I was just reading through your DEVGRU selection training plan. I have a question about the accessibility of that specific plan.
It‘s an 8-Week-Plan. Do I still have the access to the plan after the eight weeks are over to run it back?
Looking forward to hearing from you.
ROB:
Yes – if you purchase the individual plan you’ll have access to it and all its updates as long as we’re in business.
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My Son Just Finished OSUT. How Should He Train Before RTLI?
ATHLETE:
My son shipped out to Benning June 16 but his training company was stuck in reception for a month.
He graduates from 11B OSUT Dec 12.
Thanks to the MTI Military OnRamp Training plan, He qualified for and signed an RTLI contract.
He expects approximately 4 weeks of leave.
He now weighs 220.
Early Oct AFT: 468/500
Deadlift: 330
Pushups: 39
Sprit Drag Carry: 1:44
Plank: maxed
2-mile: 13:10
Recently ran a 19:15 3-mile.
How should he train over 4-week leave before RTLI?
ROB:
11 weeks until Basic – here’s what I recommend:
Weeks Plan
1-7 Military OnRamp Training Plan
8-11 ACFT Training Plan – First 4 weeks – do this into OSUT
He needs to cut 40+ pounds of weight. He can’t outwork a shitty diet – Here are our recommendations.
If he can cut all sugar and bad carbs he should shed weight. Everything will get better when he does – running, bodyweight exercises, ect.
Email back on the other side of basic. Most likely I’ll prescribe Fortitude to build back some strength – but we’ll see.
Good luck!
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Day to Day Fitness for LE Patrol?
ATHLETE:
I subscribe to the app and have been looking for a new plan. Is there an area of the app or website where new plans are posted.
I work in law enforcement and in the military. In the past I’ve completed Greek Hero, Virtue Series, portions of 3 Stooges along with various Army school plans. I was looking for something new for daily fitness, no specific goals in mind.
ROB:
Options:
1. Daily LE Patrol/Detective Programing Stream – 45 min sessions – “base fitness” for LE Patrol/Detectives
2. Plans/Order in the Spirits Packet – same programming (45 min sessions), just not a stream – individual plans like the Virtue Series
These would be perfect if you’re work patrol/detecive.
For Full Time SWAT/SRT and these will also cover most of your military mission set (include rucking). 60-minute sessions.
3) Daily LE SWAT/SRT Programming Stream
4) Gun Maker Packet Plans for Full Time SWAT/SRT
These cover 90% of the mission direct fitness demands for full time SWAT/SRT.
Questions?
Happy to hop on a call if needed.
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I’m a Skier and Ultra-Runner. How Should I Train Year-Round?
ATHLETE:
A co-worker told me about your programming. I have been browsing through and still feel somewhat conflicted on the best option(s) for me. In the winter I am primarily a backcountry and downhill skier, then in the summer an ultra-runner (several 50-100km per season). I am most interested in developing a solid strength foundation to avoid injury, build strength and power, and improve performance. What guidance can you give me?
Thanks!
ROB:
How serious do you take your skiing?
How many days/week do you ski during the season?
What’s the split between bc and resort?
Where are you located?
ATHLETE
Skiing is hands down my favorite thing to do, so I’d say I take it quite seriously. I had lived in Tahoe for 10+ years before moving to Alaska. My background was in freeride and now am trying to explore as much of AK and remote areas as I can! My partner is a patroller and we have an avy rescue dog. He also had a very bad ski injury several years ago, so I am quite motivated to do as much as I can to keep my body strong and injury-free.
I tour 3-4 days per week, often aiming for 6-10k of climbing (gotta get to the areas of good skiing!!). I do lift assist less now than when living in Tahoe, but at least 30 days a year. I XC ski often after work. Then if not XC skiing after work I am running primarily.
(I know running was not asked about, but in case it’s helpful for the breakdown since there was a note on the website about transitioning between activities, which I’m not sure how that works. But run 4-5 days a week during summer with 1-2 days of strength. Mileage 40-70 on average. Some nagging injuries, as most female runners have. 2-3 ultras a year.)
ROB:
Now? Backcountry Ski Pre-Season Training Plan
This isn’t a general fitness plan, but is specifically designed to prepare you for the primary fitness demands of BC skiing – uphill movement under load and eccentric leg strength and strength endurance for the downhill.
The best way to prevent injury for any activity is to be sport-specifically fit for that activity – esp. at the beginning of the season. This plan will do that for you. Even though you’re an experienced endurance athlete, I think you’ll be surprised how intense this programming is.
In-Season … given your skiing/nordic/running schedule, I’d recommend the In-Season Strength Training Plan for Endurance Athletes. You’ll want to complete these sessions 1-2x/week depending on your mountain schedule. Don’t let gym-based training negatively effect on-mountain performance because of soreness or fatigue. So if you have a light day, or an off day, and you’re body feels recovered, you can do one of these sessions. Be smart.
Questions?
Happy to hop on a call if needed.
Again, my apologies for the delayed response.
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How Should I Train Between Now and Smokejumper Selection?
ATHLETE:
I work as a Wildland firefighter on a Hotshot crew, and I used your Hotshot / Smokejumper preseason training plan last year and found great success in it. coming on as one of the fittest guys on the crew.
now I am looking at doing your guys smokejumper selection plan to just increase my training and eventually look at the opportunity to rappelling or smokejumping in future seasons. So, my question is, do you have any recommendations for what training plans I should follow or do between the months of Oct-Feb to train up to the smokejumper selection training program?
ROB:
5 months – 21 weeks.
Weeks Plan
1-7 Blackwater
8-13 Mann Gulch – first 6 weeks of this 7-week plan
14-21 SmokeJumper Selection Training Plan – the 8 weeks directly prior to selection
“Flex” the weeks of Mann Gulch as needed to start the selection plan the 8 weeks before selection.
Blackwater and Mann Gulch come from our Wildland FIre Training Packet.
Questions?
Happy to hop on a call if needed.
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CBP SRT Selection Is a Year Away. What’s the Long-Term Plan?
ATHLETE:
Good Morning, I am current athlete subscriber and before that I did the FBI HRT training plan. I am a current CBP officer looking to join our SRT team tryouts and selection are a year from now. I know I need to improve on my endurance, 1.5 time, and lose fat. What would be a good program for me to do now and other programs to do leading up to selection? Thank You
ROB:
Age/Weight/Height?
What training are you doing now?
Any equipment restrictions?
What specific selection? – What team?
ATHLETE:
27
195
5’8
Currently I’m doing the 1.5mile improvement plan
No equipment restrictions
It’s the CBP SRT which is our SWAT similar to BORTAC or HSI SRT
ROB:
Complete the 1.5 Mile Run Improvement Plan, then …
MTI SWAT/SRT Fitness Assessment Training Plan, followed by the plans/order in the Gun Maker Packet for SWAT/SRT beginning with
Ruger or by following the Daily SWAT/SRT Programming Stream.
Continue with these until your 7 weeks out from selection, then complete the MTI SWAT/SRT Selection Training Plan … unless we have a plan specifically for the CPB SRT selection.
Copied here is Emmett … Emmett, please reach out to Brian and do your own research and see what can find out about this selection. If possible, build a 7 week specific train up for it. Please report back to me and Brian.
Brian – at 5-8″ I’d like to down around 165-175#. Here are our nutritional guidelines.
Questions?
Happy to hop on a call if needed.
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DIY Alaska Caribou Hunt in 2027. Where Should I Start?
ATHLETE
I am looking at all the training programs you guys offer and felt a little overwhelmed and wanted to get advice at a good place to start.
My goal: Be in shape for a 4 man DIY Alaska Caribou hunt in September 2027.
Current situation: I am 44 years old, 5’9″ 205lbs. I have fat to lose, my ideal body weight is probably closer to 170 lbs. No major health issues, just high cholesterol controlled by medication. Minor shoulder injury currently being seen for. Cardio shape isn’t great, I go on walks with my dog for a mile or two a few times a week, but haven’t run in a long time. I’ve been lifting weights 2-3 times a week for the last several months, just focusing on complex lifts, 3 sets of 8-10, increasing by 5 lbs each time I can get 3 sets of 8. Back squat (125lb) bench (125lb), deadlift (160lb) pull ups still working towards 3 sets of 8 with a band for assistance, probably at 1-2 max unassisted, rows, OH press (20 lb dumbbells).
Limitations: I work a demanding schedule at a gold mine in the middle of NV, I do 10-12 hour days M-Th and occasionally F and commute almost 4 hours round trip.each day. Usually up at 3:45 am and home around 6pm. I am a geology superintendent, my job is sedentary but mentally exhausting and I struggle with energy to do much when I get home.
I looked at the Backcountry Hunt Base as a possible starting point, but wasn’t sure if it would be too intense for where I currently am physically. Would love to hear what you think and any advice on where to get started with my goal.
ROB:
40 weeks until Sept 1, 2026. Here’s what I recommend:
Weeks Plan
14-20 Backcountry Hunting Build 1
21-27 Backcountry Hunting Build 2
28-32 Backcountry Hunting Fitness Assessment Training Plan
33-40 Backcountry Hunting Pre-Season Training Plan
Bodyweight/Diet – At 5’9″, I’d like you at 165-170 pounds. Losing 30+ pounds will help everything – running, joints, the way you feel about yourself, uphill movement, mountain movement, mobility, etc. Here are our diet guidelines. Cut sugar and bad carbs and you’ll shed weight.
When to train? You’ve got no choice given your commute – you’ve got to train at lunch at work. Most of these plans are limited equipment, find a shed or your truck and get a sandbag or two, ruck, etc. Be resourceful and make it work.
Understand that the mountain doesn’t care about your job or your commute or how mentally demanding your job is. To be prepared for your hunt, you’ve got to put in the work. Backcountry hunting is an endurance sport … and to go long you need to train long. This will really come into play during the last plan in the schedule I’ve outlined for you.
Excited for your and jealous! What an adventure!!
Questions?
Happy to hop on a call if needed.
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Training AFSPECWAR Selection?
ATHLETE:
My name is –––– I was recommended to reach out to you for some questions on developing a workout plan.
I’m going to training for AFSPECWAR assessment and selection. I have at least a couple months before I ship to basic.
My background is a fairly high level power athlete, highschool football, basketball, and track, and then college track where I was top 5 freshman discus throwers in the Midwest.
I then unfortunately went into cardiac arrest the end of my freshman year, had open heart surgery and all.
It’s now about 3 years post op, my cardiologist and surgeon have signed off on my pursuing special forces, and have given me no limitations.
I’m 6’4, 240lbs, and I have a decent foundation of strength. But I burn out fast due to my lower cardio strength. Bench 250, squat 495 dead lift 550. 35 pushups in a minute, 50 sit ups in a minute, mile run time 8:45, 5 mile run time 48 minutes.
I need to build up my lactic acid threshold, increase my pushups, and sit ups over time and reduce my run time.
What would you recommend me starting out now?
ROB:
Given your age and current fitness, start our stuff with Humility.
This is an intense plan, with a strength endurance and overall endurance emphasis. It will help kickstart your work cap and build endurance. It’s also one of the plans I often recommend as part of a selection trainup.
It’s a 7 week plan, so you should be able to complete it before basic – and it will overprepare you for basic.
At 6’4″, my ideal bodyweight for you is 205#. Dropping 30 pounds will help everything – relative strength, calisthenic numbers, run times, etc. Here are our nutritional guidelines. Know that you can’t outwork a shitty diet. Cut sugar and bad carbs and you’ll shed fat.
Post-basic, email back with your selection schedule and schools, and I’ll help you with programming into selection.
Excited for you!
Questions?
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Base Fitness Programming for SOF?
ATHLETE:
Wanting to get back on programming after a hiatus from doing super structured or hard training. Completed the 17 week of the SFOD programming for a similar selection and was in kick ass shape for my assessment. Haven’t really done much besides hypertrophy and strength training since May/June. Trying to get back into kick ass shape that is sustainable and not going to burn me out.
ROB:
Plans/order in the Greek Hero Packet or follow the Daily Operator Sessions Stream.
Both are base fitness for military athletes, and designed to cover 90% of mission-direct fitness demands. 5 days/week, 60 minute sessions (mostly, some endurance might go longer).
This programming is designed as sustainable, day-to-day programming for SOF and military athletes aspiring to professional fitness.
Questions?
Happy to hop on a call if needed.
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After Hypertrophy Training, Back to Tactical Base Fitness – What Plans?
ATHLETE:
Thank you for the excellent programming! I have used MTI programs for the last seven years while on active duty in the Navy. I wanted to reach out for some guidance, though. I am currently training using the Hypertrophy For Skinny Guys program. The program is fun and is a bit of a break from my regular physical training. My question is, what programs would you follow up the current program I am on with? After completing the skinny guy program, I plan to return to being a well-rounded tactical athlete, with an emphasis on being both strong and able to run and move with weight. My fitness goals are as mentioned above, with a heavy focus on mobility and injury prevention. Below, I have added my current fitness data. Please feel free to reach out with any questions that you might have. Thank you for your time!
Age: 31
Height: 6’1″
Weight: 189 lbs.
3 Mile Run: 21:19 min.
3 Mile Ruck: 28:35 min.
800 Meter Swim – with fins: 10:12 min.
Push-Ups: 82
Sit-Ups: 87
Pull-Ups: 18
Respectfully,
ROB:
After the Skinny Guy programming you’ll need to go back to training multi-modal base fitness.
Two options depending on your mission set … both are our Base Fitness programming for military athletes. MTI’s Base Fitness programming is designed as day-to-day programming and is designed to address 90% of your mission-direct fitness demands. The programming concurrently trains strength, work capacity, chassis integrity (functional core), endurance (run/ruck/swim-if applicable), and tactical agility.
If you’re mission set includes water – scuba, etc, the plans/order in the Pirate Packet. These plans are designed as Base Fitness, day-to-day fitness for tactical athletes with water-based mission sets (SEALs, BORSTAR, ODA Dive Teams, etc.). The endurance component of this programming includes swimming, treading, finning, etc.
No water? Two options: (1) Plans/Order in the Greek Hero Packet, or (2) Subscription to the Daily Operator Stream.
Questions?
Happy to hop on a call if needed.
ATHLETE:
Thank you for the quick response. I will look at getting into the Pirate series as we are going to be in and out of the water quite regularly for the next few months. Thanks again for your help and Happy Thanksgiving!
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Best MTI Plan for The Tactical Games?
ATHLETE:
Do you have a plan specifically for The Tactical Games or one that would be a suitable substitute? I’m a civilian athlete, not law enforcement.
ROB:
Yes … the Tactical Shooting Competition Training Plan.
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Gym Doesn’t Have Sandbags—Now What?
ATHLETE:
I’m about to start dryland ski conditioning version six next week. My current gym does not have sandbags. Can you provide a substitute exercise?
ROB:
I’m sorry no. There is no sub for the sandbag. Once you use it, you’ll understand.
Others get their own sandbags and take it to the gym. You can order one through amazon.com, buy one of ours HERE, or build your own using a contractor bag, sand, duct tape and putting it in an old duffle bag or backpack.
Be resourceful.
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ROTC Cadets Training for CST—What’s the Progression?
ATHLETE:
Reaching back out because I was told I can take the cadets at my university who are going to CST next summer and break off and run our own PT. I see that you guys have a CST prep program, but with Jun being 6 months out when the school year starts again, what other programs do you think I should run them through before CST. I was thinking Valor or Fortitude and then run the CST one right before June? Again, thank you for all the help!
ROB:
Fortitude, then Valor then the ROTC Cadet Summer Training Prep Plan if they are fit now.
If not, Military On-Ramp, then Fortitude, then the CST Plan.
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Ranger School Prep While on Active Duty—How to Make It Work?
ATHLETE:
I’m currently active duty Army and preparing for Ranger School. I’m looking at the MTI Ranger Training Plan and wanted to ask a few questions before starting so that I can integrate it correctly into my weekly schedule.
My main questions are:
- Expected session duration:
Approximately how long should I plan for each training session in the program (strength, work capacity, rucks, runs, etc.)? - Scheduling guidance:
Do you have recommendations for how to implement the plan while working a standard Army schedule (PT in the morning, duty day 0900–1700)?- Should I aim to complete sessions in one block?
- Or is it acceptable to split training across morning PT, lunch, or evenings?
- Facilities and terrain requirements:
What equipment or terrain is ideal for completing the plan? - Can most of the sessions be done on a standard Army post (track, gym, roads, trails), or are there certain components I should prepare alternative options for?
I want to make sure I’m following the plan as intended and not over- or under-training while still meeting unit requirements.
Any guidance you can provide would be a huge help.
Thank you for your time and everything MTI puts out.
ROB:
Answers:
1. Depends upon the day, how fast you ruck, etc. Gym-based sessions are designed to take 60 minutes, but endurance (Run and Ruck) intervals and weekend efforts and assessment will take longer. The plan. also includes 2-a-days where you might do a gym based or calisthic session in the morning and an endurance session in the evening. Overall, the time commitment is significant. Ranger School and RAP is an endurance event – and you have to train long to go long.
2. Ideally, work with your command to substitute the plans programming and or AM session for your morning PT – so you’ll train on your own. If you can’t train at lunch, you’ll have to train after work. Some of the days are split by design – with specific AM and PM sessions. You can split more or other sessions if necessary. The point is to get in all of the volume. You may have to awake at 3AM to train early, or train in the dark after work.
3. Required Equipment
– Ruck you will use at Ranger School
– 60# of filler
– 10# Rubber Rifle, 10# Sledge Hammer, or 10# Dumbbell to carry while you ruck
– 5-mile track or trail
– 12-mile track or trail
– 60# Sandbag. You can purchase one from us HERE, amazon.com or make your own. Be resourceful
– Sled/Tire to Drag
Recommended Equipment
– GPS Watch for rucking and running distances
– Iphone App for intervals (any free one will work)
If you can’t get out of unit PT during the trainup you’ll need to apply common sense to the programming and your fatique/recovery as you work through the plan. I can’t be there for you and do this … but for example, if you’re unit pt is a bunch of push ups and pull ups, you can probably skip those in the Ranger Programming if they are scheduled on the same day. MTI’s Ranger School Training Plan is intense and there’s a lot of volume … ideally it’s completed in isolation without any additional training.
Also – it’s designed to be completed the 8 weeks directly before RAP week. Email back if you have more time to prepare and need programming.
Questions?
– Rob
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Ultra in January, SFOD-D Selection Next Fall—How to Program/Balance?
ATHLETE:
Coach rob! I have a question on programming. I’m struggling to find a program and honestly I may have my fingers in too many pies.
Long story short, I am attempting to go the long walk next year (fall class) and I have a last man standing race in January (ultra)
I currently run 40-70 mile weeks depending on my work schedule
My recent AFT is a 480/500 with a 13:50 2 mile time.
My goals are to shave a minute off of my 2 mile time in the next year, in order to be invited to selection.
I understand the selection is primarily ruck focused and I know you have several ruck intensive plans but what should I do with my run mileage considering this race in January?
I find myself wanting to blend two of your programs however I know that’s not smart.
Appreciate any input you have on this
ROB:
I’d recommend you not do two endurance-focused plans – esp. given your current running volume. So … one thing at a time and now your focus should be on the Ultra.
However, you can dual-track strength training to maintain strength somewhat into your ultra. From our programming – the strength sessions from the In-Season Strength Training Plan for Endurance Athletes. You can do these session 1-3x/week depending on your running load and training time.
Once you’re through the ultra, turn to selection.
You’ll have 32 weeks between Feb 1 and Sept 15. Here’s what I recommend from our SFOD-D Selection Training Packet:
Weeks Plan
1-7 Fortitude
8-14 Valor
15-22 SFOD-D Build (repeat week 6 to stretch this plan to 8 weeks)
23-32 SFOD-D Selection Course Training Plan
Most important is to complete the final plan – the selection course training plan – the 10 weeks directly before selection. “Flex” the other plans accordingly. I can help as you get closer – just send an email .
Questions?
Happy to hop on a call if needed.
ATHLETE:
Awesome. Thank you so much. I appreciate that and I’ll reach back out following the ultra
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Ruck/Run Warm Up?
ATHLETE:
I am in the best shape of my life thanks to CAAS prep v2. For the first time ever I’m pulling 320-340 deadlift with zero back pain, and I’ve decreased my 2MR by 50 sec and my 5MR by about 5-6min.
I’m headed to selection in about a week, one thing that I have been wondering about is for the strength training you included warm up and cool down exercises/stretches. But for the run and ruck movements there aren’t any. Do you have any recommendations for warm-up/recovery for those activities?
Also, as I am pulling more weight and moving longer distances with more weight in my ruck, my knees are taking longer to recover from residual pain/strain. Any recommendations on strengthening my knees?
Thanks again for the solid program.
ROB:
Run/Ruck Warm Up? We include those for threshold intervals, but for moderate and easy pace, we generally don’t include a warm up. Most people just start a little slow, and increase pace as they warm up. However – if you want one, here is a simple one we use for threshold intervals:
3 Rounds:
5x In-Place Lunges
5x Hand-Release Push Ups
Run 200m (down 50m, back 50m)
Instep Stretch
Knees?
Check out the Knees over Toes Guy on youtube. We’ve done a study on his stuff with limited success … but according to him, lots have benefited from his approach and I’ve not come across another.
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45-Year-Old CrossFitter Prepping for a Heli-Ski Trip
ATHLETE:
Hi, I’m 45, male, been doing CrossFit 4-5 times a week for the past 10 years.
I have a heliski trip coming up in early March and am planning to use your Heliski prep program in the 5 week lead up.
I’m looking for your recommendation on programming from 12/1 to mid/end-January when I’ll start on the heli plan. I have about 60-70 mins/ 4-5 days per week to workout/ full gym access and am trying to decide between Johnny, SF40/45, or the busy dad series.
I’d appreciate any guidance you can provide.
ROB:
Height and Weight?
How are your joints? Any knee arthritis? Low back solid?
Do you do any endurance currently?
Equipment limitations?
ATHLETE:
6’1”, 185
Overall joints good, a little arthritis in right ankle. Otherwise solid—currently squatting, deadlifts heavy without issue.
Typically 20-25 min metcons 3-4 times a week. No real extended running, rowing like I’ve seen in your programs.
Other than a pool gym is fully stocked. Barbells, dumbbells, sandbags, assault bikes, rowers, ski ergs, rigs, rings, boxes, etc.
ROB:
I’d recommend Helen – the first plan in the Greek Heroine series of base fitness for mountain athletes.
The plan includes assessment-based strength, multi-mode work cap and chassis integrity.
But also 2 types of endurance – running intervals and step ups.
Coming from 10 years of Crossfit, the programming should be really interesting and new to you.
The plan includes bouldering, but there’s a non-climbing option on the bouldering days – if you dont’ want to mess around with that element.
Questions?
Happy to hop on a call if needed.
ATHLETE:
Thanks, this looks great—I’ll do it!. I haven’t climbed in a long time, but there is a climbing gym in town so I can mix that in a few weeks.
Out of curiosity, why did you recommend the mountain athlete path instead of the general fitness plans I mentioned below?
ROB:
This is a question for you. Are you a multi-sport mountain athlete? If so – yes, the Greek Heroine plans.
Understand that if you are a multi-sport mountain athlete your sport changes with each season. The Greek Heroine plans are designed as the “fill in” day-to-day fitness between sport-specific train ups.
So … every lat fall you’ll do the Dryland Ski Training Plan to prep for skiing, then late winter you’d do the Rock Climb Season Pre-Season, or MTB Pre-Season plan in prep for the spring break visit to Moab or similar. Then every May you’ll do the Backpacking Prep or Alpine Rock Climbing Prep Plan for your summer. Then, mid-Summer you’ll do the Backcountry Hunting Pre-Season Training Plan for the Sept. 1 opener …
Between these train up starts is where the Greek Heroine plans fit in.
If you’re not a multi-sport mountain athlete, then the Country Singer plans are more appropriate.
The main difference between the Greek Heroine Plans (mountain base fitness) and Country Singer (general fitness base fitness) is that overall the Greek Heroine plans have more endurance (run, uphill) and include climbing sessions.
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Carnivore vs. Keto for Muscle Gain at Age 68?
ATHLETE:
I recently read your article “You Can’t Outrun A Shitty Diet” and have a few questions please?Regarding gaining muscle mass(I’m 68) there seems to an opinion that you need carbohydrates to gain muscle mass,what’s your opinion please?The lack of consuming fiber eating a carnivore diet does give me some concern especially at my more advanced age,what do you think.Carnivore vs.Keto,doe you see an advantage of one diet over the other?Thank you for your help,I appreciate it.
ROB:
Most important to gaining muscle is the set/rep scheme of your lifts. You need to be doing at least 8 reps per set, and 10-12 would be better.
This is proven and classic hypertrophy exercise science and is what’s deployed in our Hypertrophy Program for Skinny Guys. I’ve not done any hypertrophy programming personally for years … so I’m not sure how well this would work on you at 28 vs 68 – but I’d expect some muscle gain, just not as much as when you were younger.
Diet? Our dietary recommendations are based on reducing bodyfat, not building muscle. For the athletes I work with (tactical and mountain), excess muscle has the same effect as excess fat – slows them down.
Fiber and Carbs? Our nutrition recommendations don’t restrict fiber or carbs. You can eat as much vegetables as you want. There is plenty of carbs in veggies. There is lots of fiber in veggies.
When I get questions like yours I can see the struggle. People can’t imagine giving up bread, potatoes, rice, tortillas, desserts, most fruit, processed sugar. Know that our addiction to sugar and carbs is just that – an addiction. We won’t die if we give these things up. We’ll just lose fat and feel better.
Carnivore? My current diet is 90% carnivore – and I’ve not seen any issues with constipation, bonking, etc. It’s simple and it works for me. I haven’t lost any muscle mass (I’m 57).
I think people overthink a couple things when it comes to diet and nutrition. First – they look to justify their addiction to bad carbs and sugar (I know, I’ve been there.) I can tell you that cutting this stuff will be super difficult. But once you start, like all good habits, it gets easier and easier.
Second, you can try any diet for 4-6 weeks and test it yourself – if you are disciplined. I’ve done this several times with many diets and have always learned something – the biggest lesson being that we all have a weird relationship with food and drink … and understanding and working to control it is healthy. No diet/nutrition approach will work if it’s not sustainable. This is the beauty of testing these on yourself … a 4-week test on yourself will give you enough time to see the health impacts and know if it’s sustainable for you.
Carnivore vs. Keto? I tried Keto and it didn’t work for me because I couldn’t eat enough fat. Carnivore has been easier for me personally – it’s just more simple. I take a daily multivitamin.
However, if you’re not doing any restriction now, our guidelines are where I’d start. Prioritize protein, but there are no caloric restrictions. You can eat as much protein and veggies as you want. Cut sugar, bad carbs (bread, rice, spuds) and all fruit (which is sugar). Use artificial sweeteners to address your cravings (sugar free chocolate, diet sodas, splenda in coffee, etc.) … and see how it goes.
Our guidelines and hypertrophy? Again – the set/rep scheme is more important than diet and in terms of diet, protein consumption is most important. So eat lots of protein, veggies for carbs, use hypertrophy programming and you should gain muscle.
Give any diet an honest effort for 4 weeks. You won’t hurt anything, and you will learn something. It’s just not that complicated.
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SWAT Selection Is 11 Months Away—How Should I Train Until Then?
ATHLETE:
I am training for SWAT, and our tryouts occur every October. Therefore, I have about 11 months to prepare. Should I adjust my schedule, or should I continue maintaining my training from Monday to Saturday until tryouts?
ROB:
You can’t do SWAT Selection Training Plan again and again for 11 months. You’ll plateau and possibly overtrain – the program is very intense and designed to peak you directly before selection.
Have you completed the plan? Are you working through it currently?
ATHLETE:
Thanks for your feedback. I have completed the program once through and I’m looking to keep improving. Given your advice, could you suggest any alternative training plans or specific areas I should focus on over the next few months? I want to ensure I’m making progress without overtraining.
Appreciate your guidance.
ROB:
2 Options:
1) Plans/order in the Gun Maker Packet
2) Follow the Daily SWAT/SRT Programming Stream
Both deploy MTI’s base fitness programming for full time SWAT/SRT and concurrently train strength, work capacity, endurance (run/ruck), chassis integrity, and tactical agility.
However, unlike the selection plan, base fitness programming is designed as sustainable, day-to-day programming built to address 90% of real, on the job, fitness demands. 5 day/week programming, 60 minute sessions.
Programming is no joke, but it’s not as intense as our selection programming.
Then, the 7 weeks directly before selection next October, repeat the SWAT Selection Plan.
Questions?
ATHLETE:
I appreciate the feedback. I went ahead and just purchased all the SWAT programs you have available, and I will take your advice. Thank you very much!
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Training Plan for a Small Platoon With Minimal Equipment?
ATHLETE:
I’m a team leader in a support MOS PLT looking for a good plan for my guys. Our unit does PT at the platoon level and we have pretty limited access to equipment (8 total racks for BN element, DB only up to 55lbs) and I’m looking to take my guys to the next level in fitness. What plan do you suggest? We’ve got people at all different levels of fitness, but I’ve found most of your plans scale really well.
I’m a huge fan of your work and I’ve personally benefited a lot from your plans, so I’m hoping to instill some of that physical drive in the soldiers in my unit.
ROB:
How many guys exactly, train at a time?
You really can’t count on equipment, correct? Or can you count on having access to racks/barbells/dumbbells 1-2 days week?
Do you have or can you make/get sandbags?
ATHLETE:
Training usually involves approximately ten individuals. We can make/requisition sandbags, but not on hand at the moment. If we do get access to a proper barbell rack in the gym, it’s only 1 at a time for our element, which I rarely if ever deem worthwhile (often turns into a scene out of a high school gym: a dozen or so people crowded around a single rack watching one person do far too many reps).
Incorporation of dumbbells, however, is more frequent: for most exercises, 55lbs and below is sufficient for the fitness level of most of the Soldiers. Ideally, though, the plan would be a majority bodyweight.
Thanks for all the help.
ROB:
Start with Bodyweight Foundation. Assessment-based – so it will automatically scale to each soldier.
ATHLETE:
Thanks again for the help. Your training plans took me to/through Ranger School, allowed me to recover from various TDYs and experiences, and have helped build a solid fitness foundation for my career. I hope that you guys at Mountain Tactical keep up the great work.
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