Have a training question? Email founder Rob Shaul directly – rob@mtntactical.com.
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11-Month Prep for German (SEK) Tactical Team Selection
Athlete:
I’m seeking for advice which training plans of yours would be a fit for upcoming selection and following 6 months training course for joining the full time tac-team of my state (Germany).
I’m relatively fit, but I want to maximise my performance to improve my chances of getting selected.
I’m not sure which training plans to choose for the build up and after that which one for “peak-phase” right before selection. I think I’m going to choose the athletes supscription, but even than I have to chose the right “tool” for the job. The same goes for the training course itself. It would be very kind of you, if you could help me navigating your various plans.
Selection would be in approximately 11 months. Physically there’s a specific physical fitness test, including:
Cooper Test (3000m or more)
Shuttle run (4x9m sprint)
Obstacle Course (includes memory task)
Pull up hang (chin above bar, max time)
Push ups (hands an feet elevated, chest has to go below hands)
Different tasks on different days including scenario training in full kit are also part of selection, as well as psychological assessments and interviews.
After passing that, the real selection starts during the training course. This Training course could start 3 or 9 months after initial selection and consists of learning the basics tactics and techniques of the team. So constant movement under load while learning and performing various forms of arrests, rappelling, climbing, swimming, running. So constant stress, physically and mentally, smoke sessions, martial arts and cqb, while wearing at least full kit. Failure during training (tactical errors, not meeting the standard physically, etc. will get you dropped).
Thank you in advance for your time. I’m a big fan of your programs and your scientific approach.
Greetings from Germany
Rob:
Your age/weight/height?
Any equipment restrictions?
Are the Gate PFT events you sent the only ones? And the Cooper Test – is that just a 3000m run? – not the full Cooper Test?
Selection duration? – 3 days/week/2 weeks?
What is the exact unit (if you can share that)?
Athlete:
Thank you for answering.
I’m 26y, 85kg, 186cm. The exact unit is the Spezialeinsatzkommando (SEK) Hessen. So basically the Main Tac-Team for all of the State Hesse. I’m currently serving as a police officer in Hesse, working in a specialised unit, but want to take the next step.
The Gate PFT test is the only known one. What happens at the training course could differ.
Full Cooper test, but 3000m is the lowest distance to pass. Scoring above is highly recommend and desired.
Selection itself is only one week including medical check ups and the mentioned tests. The better you score during the various tests, the better the chances getting selected for 12-15 open positions in the training course. Only 1/3 – 1/4 of those make it to the end of the course and join the “Kommandos”.
So the goal is to exceed the requirements at selection week and build the base to perform well during the training course.
Rob:
So we’re tracking –
The official Cooper Test includes a 1RM Bench Press, Vertical Jump, Sit Ups, Push Ups, 300m Sprint and 1.5 Mile Run.
Do you know if you’ll be doing a max effort bench press?
Athlete:
I’m sorry. I misunderstood the question. It’s only a max distance 12 min run, afterwards a Shuttle run (4x9m sprint) an Obstacle Course (includes memory task), Pull up hang (chin above bar, max time), Push ups (hands an feet elevated, chest has to go below hands)
So not an official Cooper-Test. The 12min run is often referred to as Cooper-Test in Germany.
Rob:
Got it –
Training? Here’s what I recommend:
Now: MTI SWAT Selection Training Plan – doing this full plan now will give you a no-bullshit snapshot of your current physical and mental fitness and commitment.
Then, take a full week of rest and following drop into either (1) the Plans/Order in the Gun Maker Packet for SWAT/SRT, or (2) Subscribe and complete the LE SWAT/SRT Daily Stream.
Both deploy the same programming which is designed as day to day fitness for full time LE SWAT/SRT and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (functional core) and tactical agility.
Then, 7 Weeks out from Selection, Repeat the SWAT Selection Training Plan but with two modifications:
– 1) Do the pushups with feet elevated and hands on dumbbells or similar to match what you’ll do at selection. Do all the progressions the same.
– 2) Replace the pull ups with a max hold for time with chin above the bar. For the progressions, do 5 Rounds of max effort hold, followed by a 60 second rest.
Questions?
Happy to hop on a zoom or other call if needed.
Athlete:
Sounds good. Thank you for the advice. I really appreciate the time you took answering my questions.
I’ll start with the SWAT Selection Training Plan and evaluate further steps afterwards.
Thank you for the help!
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Prepping for BORTAC Selection (1 Year Out) with a History of Back Issues
Athlete:
I’m interested in the BORTAC selection training program. I have a few questions that concern me.
A little context about myself to help frame your answer.
I’ve been a CrossFit “athlete” for about 13 years now. I’ve been in the military for about the same time. My body has its issues as I’m 38. Bulged a disk 2 years ago in my lower back and that is a constant focus of mine. I don’t squat with super heavy weights anymore, and I rarely pick a barbell off the ground. Now, I’m in the SOF community and I still complete my tasks with this injury. I’m much more of a sprint athlete who doesn’t need to work very hard to keep it. On the other hand, I need to consistently work on endurance or I will lose it quickly. I’m still pretty fit and I’m decent at everything but I’m not the best at anything (crossfit). Running for distance is my biggest weakness. 1.5 Mile time right now is probably 10-10:30, 3 mile- maybe 24:00, 5 mile, maybe 41:00.
1: If I have the opportunity to try out, I’m about 1 year from assessing. Are there other programs I should do first to best set me up to take advantage of this program, now knowing my weakness is mainly in endurance events like running for long periods of time at a fast pace?
Thank you in advance.
Rob:
It’s a little unclear what you’re asking for.
BORTAC Selection is loaded and intense – very similar to SFAS. Your back will be stressed. The fitness demands are the same for everyone regardless of incoming age or injury history.
MTI programs to the fitness demands of the mission/event, not the individual athlete.
Generally this far out I’d recommend completing our BORTAC Selection Training Plan now for a no-bullshit snapshot of your physical & mental fitness and overall commitment, then take a full week of rest, then work through the plans order in our Virtue Packet (all intense) until you’re 8 weeks out, then repeat the Selection plan into selection. These plans are multi-modal, and concurrently train strength, work capacity, endurance (run/ruck) and chassis integrity.
Are you asking for that, but somehow modified for your back issues? If so, complete it as prescribed above and just be smart with the loading in the Virtue Packet plans. Some include 1RM Efforts … you know your body and are a veteran functional fitness athlete. BORTAC Selection isn’t a strength contest – it’s an endurance/stamina effort, so you don’t need to be able to deadlift 3x your bodyweight going in. But high relative strength (strength per bodyweight) will help with movement and overall durability – so get as strong as you can without injuring your back.
We do have a Low Back Fitness Training Plan you may consider before the Selection Plan. Low backs are a mystery, and nothing I’ve designed or seen guarantees against future issues, however, my athletes have learned that they can overall increase their lower back durability, and if something does happen, come back from it.
Or … do you just want a running plan to improve your speed over ground and you’ll handle the rest of the training on your own? If that’s the case, I’d recommend our 3-Mile Run Improvement Training Plan. It’s intense and assessment based.
Questions?
Happy to hop on a call if needed.
Athlete:
Sorry if I wasn’t clear with my questions.
I need to try and increase a few things.
1: my running endurance is a weakness currently (The virtue packet takes care of that.)
2: I definitely need to try increase my lower back durability. (you offer that, and thats great to know)
And Rob, no need for a phone call right now. You’ve been a great help. Ill keep you posted if I have any other questions.
Rob:
Copy and good luck!
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Wildland Firefighter (Ultra Runner) Needs Off-Season Strength for Digging, Cutting, and Rucking
Athlete:
I am a wildland firefighter working in Driggs, ID and I have used some of your training plans to build strength in the off-season, but I am looking for a little bit more guidance on which training plan would be the most effective for me.
I have a really strong aerobic base for cardio, but my strength is what I am trying to build up. I am hoping to increase my power and endurance for digging line, swamping, and cutting with the chainsaw specifically. I would also like to be able to carry more weight without as much of a struggle. I am an ultra runner which makes me a pretty strong hiker, but my hiking ability diminishes pretty significantly when I have to carry a lot of weight.
What training plan would you suggest that meet these goals? And what else should I possibly be doing during the off season fitness wise?
Rob:
What is your off season work? How much skiing are you doing and what kind? – Lift or backcountry?
How much running are you doing?
Age/weight/height?
Any equipment restrictions?
Do you know your way around a weightroom – i.e. – do you know how to back squat, bench, clean?
Knowing how much running/skiing you’re doing now, your equipment, and weightroom experience will help me help you with right plan recommendation.
Athlete:
Thank you for the quick response.
My off season work will be snow shoveling up at Grand Targhee, but that doesn’t start until late January, so I won’t be working until then. As far as skiing, I am originally from Florida, so I just started putting my downhill ski set-up together. Most of my skiing will be downhill this season, but if things are going really well I might get into backcountry towards the end of the season.
I’ll be doing a decent amount of running, probably 30-50 miles a week. I am 25 years old/135 lbs/5’6″.
I have done some lifting on and off over the last several years, but equipment wise I am definitely still a beginner. I can squat, bench and do other not as technical lifts; but I don’t know how to clean and my ability to deadlift definitely needs some work.
I hope this information helps! Let me know if you need to know anything else.
Thank you so much for your help,
Rob:
Now? Blackwater – first plan in our series of base fitness for Wildand Firefighters. Concurrently trains strength, work capacity, chassis integrity, mountain endurance. Great intro to MTI and professional-grade programming for tactical athletes.
January? This is a little more tricky and depends upon how physical your job at Targhee is, and how much you’re skiing. Email back on the other side of Blackwater and hopefully by then, given the Holidays – you’ll have a better idea of your daily job and ski related physical demands.
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15-Week Off-Season Plan for an Experienced Wildland Firefighter (Hand Crew Supervisor)
Athlete:
I have used several of your programs over the last 4 winters to train as a wildland firefighter. Up until last year, I used the “killer fire” plans and last winter I used the Daily Fire programming. I was planning on using Daily Fire again but can’t find it on your website. It got me thinking though that perhaps there would be a better, more focused approach I could be taking.
My goals are the following: increase flexibility and durability, improve hiking under load and running (aerobic) performance, and increase strength.
I will have about 15 weeks to train with minimal interruptions and after that it will be less consistent as we move into March prescribed fire season. My current plan is to start with Big 24, continue to Yarnell Hill, and conclude with a shortened Wildland Fire Pre Season. I will lengthen the runs in these programs and will be going on long ski tours most of my weekend days.
I like that Big 24 has more of a focus on strength and I feel that starting with that plan will give me a good foundation to move toward an endurance/work capacity focus as the winter progresses. I lose a lot of muscle through the fire season.
What are your thoughts?
Is it possible to purchase only one or two of the “killer fire” programs rather than purchasing the whole packet?
Rob:
Best would be Max Effort Strength + Aerobic Base Training Plan – this will push strength, but also help maintain endurance. At heart, wildland firefighters are endurance athletes.
Then, drop into Wildland Firefighter Packet Plans – you can now purchase them individually. Complete these before completing the Pre-Season Wildland Firefighter or Hotshot/Smokejumper Pre-Season Plan directly before reporting for duty in the Spring.
Questions?
Athlete:
Thanks so much for your response.
I checked out the Max Effort Strength + Aerobic Base Training Plan and my hesitation is 1) I have moved away from training 1RM and felt benefits personally (joint soreness and whatnot), and 2) I think I can handle more volume.
I supervise a hand crew and hike with weight a ton but my upper body doesn’t get as much work as it used to from running a saw.
Do you think it would be workable to do Big 24 but with a 90 minute zone 2 run on Wednesdays and a 60 minute zone 2 run on Saturdays?
Rob:
Sorry for the delay – I missed your final question. Your runs should be okay.
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Alpine Climbing Off-Season Training
Athlete:
Was curious on your training plans. I don’t have any big objectives line up yet for 2026. This year I did do Rainier, Whitney (rock climb), and a couple other alpine climbs.
I want to utilize this ‘off season’ with rock climbing and prepare for alpine climbs.
Which programs do you suggest? Why your programs over Uphill Athlete? Do you have veteran discounts?
Rob:
You’re current Age/Weight/Height?
Any equipment restrictions? Access to a rock or boulder gym?
Are you skiing this winter? If so – how many days/week and what kind (lift or backcountry)?
Know your way around a weightroom? Have you done any functional training previously? Know how to squat, bench and clean?
With these answers I can better steer you in the right MTI plan.
Uphill Athlete? I have a lot of respect for Johnson and House, but I’m a strength and conditioning coach, not a salesman and can’t compare our programming as I’m not familiar with their latest work.
Veteran discount? Sorry no. Same price for everyone.
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40-Year-Old Career Fireman: Addressing Gaps in Work Capacity Under Load, Shoulder, and Grip Strength
Athlete:
Hi Coach Rob and/or the MTI Coach staff,
I’m a career fireman with Puget Sound Fire in WA and Air Force Reservist (desk jockey), USAFA ‘09. My USAFA SOF classmates loved your programming back in their deployment days circa 2009-2016 and I remember getting roped into their training and doing barbell complexes in 2010.
I have a few training and programming questions, but first I’ll give you a quick and dirty snapshot of where I am at. I took these assessments on 10/21 and 10/22:
-40 years old / 5’ 6” / 156 lbs. At 19% body fat, I have a little fat I could lose and a little muscle I could gain. I don’t think my 155 lbs is as efficient as it could be.
-Relative strength assessment score: 5.89: pullups 17 / hinge 255 / front squat 205 / bench 195
-Work capacity assessment: 40 (13, 14, 13)
-Urban Fire Fitness Assessment score: 71. (Sb burpee 12 / 17 pullups / Sb step over 36 / 1.5 mile run 11:11)
-VO2Max: 63.3 (estimated from stress test taken at work yesterday).
-In the summers I trail run a lot of vertical in the Cascade Mountains. Maybe not directly applicable to fire, but it is huge for my mental health. In the winters I ski a lot of resort with my wife and kids.
-Holes in my fitness: a) work capacity under load b) shoulder strength and endurance (especially pulling ceiling during overhaul) c) grip strength. I sense that the best thing to address my gaps is to do a ton of power clean & presses coupled with farmers carries in a grind or work capacity fashion, but I don’t know how that would fit with the Big Cat training I am eyeing.
-Relative strength is good, but my work capacity tanks as soon as I put on my 70 lb gear, which is 45% of my bodyweight.
-I plan on going through all Big Cat training programs in your recommended sequence, starting with Jaguar. I’ll add some of your Ski training program pre/during ski season, but only as able, as my skiing is purely recreational, but we do take it pretty seriously and my kids are finally starting to join me in some technical terrain.
-I really would love to tackle your Greek Hero series, but the fire-specific and 4-day/week Big Cat programs seem to be what I need.
Questions:
1. Will each of the Big Cat programs adequately address my shoulders and grip strength, or should I make a concerted effort to train these additionally, since I have identified they need more work? Or maybe some of the programs address them adequately and others I would need to supplement?
2a. To address my need to develop my work capacity under load, should I put on a weight vest to simulate job gear (box jumps, shuttle runs, etc), or should I only wear a weight vest when prescribed and trust the programming? I appreciate your podcast concerns on knees by training under load over time, and maybe your sandbag work capacity programming is the answer here, not requiring a weight vest in order to save my knees?
2b. To address work capacity, and train for something specifically applicable, can/should I incorporate sled drags? I have a sled at both my station gym and at home. If so, where would I put these? They seem to fit both work capacity and tactical agility.
3. Looking ahead, if I was to take a 12 week break in the Spring/Summer to do your 50k Ultra training plan, how much strength and work capacity can I expect to lose in my assessments, and when complete, should I pick back up where I left off with Big Cat or start over with the on-ramp or Jaguar? How long should I expect to get back to the same level of strength and work capacity from where I left off?
Thanks for all your work. I’ve enjoyed listening to your podcasts and reading your articles and Q&A.
Godspeed,
Rob:
Thanks for the note and the background. Answers:
1) These sessions have a grip strength component and like all MTI base fitness programming, it’s designed to address 90% of the grip strength demands you’ll face fighting an actual fire. However, you can always supplement. Easiest is dead hangs from a pull up bar for time. Wear a pack with 25# in it and do 5 Rounds: Max Effort Dead Hang, 1 minute rest.
2a) Up to you. You already have high relative strength so just be smart. I’m 57, did a lot of loaded work, including a lot of running down mountains, garbage reps, etc. and I have constant knee pain now. I look like an 80 year old when I have to get up off the ground. I’m pretty sure the cartilage in both knees is gone. I started feeling my knees at 44 and for a few years it would go away as I warmed up. No more … and the pain is so bad no I can’t even unloaded walking lunges. It could be shitty genetics … could be being stupid when I was your age.
2b) Sled drags are work capacity. You can substitute them in for any work capacity exercise or event. I like pushes over drags because the transition is faster – but it’s up to you.
3) Don’t Know and Don’t Know. I can’t give you numbers – as everyone is different. I will say your strength will come back fast – a cycle or 2. A good place to start back would be Leopard. Overall, don’t worry about it too much and enjoy the journey of training for and completing the ultra. I’m jealous! (knees would never allow it)
Questions?
Happy to hop on a call if needed.
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Balancing Short-Term AFT Goals with 18-Week Prep for “The Long Walk”
Athlete:
Long time fan/user of your programming, thanks for everything you & your team do.
I’ve got about 4.5 months/18 weeks to train up for the Long Walk. I also need to improve my Hand-release PU by 10-15 reps and cut 2-mile run by 20-30 seconds by end of November. I shaved 1 minute off run and added 10 hand-release push-ups in the last two weeks, so I should be in decent shape if I can keep trending in same direction.
Any suggestions on where to start since I don’t have time to do your full 12-month build-up?
Rob:
Now: AFT Training Plan. Start at week 1 … the plan is assessment-based, so it will automatically scale to your incoming fitness. Take 2 days complete rest before taking the assessment.
Starting Dec. 1, by my count, you’ll have 15 weeks. Here’s what I recommend:
Weeks Plan
1-5 SFOD-D Build – first 5 weeks of this 7 week plan
6-16 SFOD-D Selection Training Plan – complete the 10 weeks directly before selection.
Questions?
Happy to hop on a call if needed.
Excited for you!
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Rapid PFT Improvement: Realistic Goals for Pushups and Running in 30-60 Days?
Athlete:
Practiced the PFT yesterday but am still not where I want to be:
39 situps
52.9 300-meter
23 pushups (not sure why I’m struggling to this degree)
13:01 1.5 mile
My question, if I continue to work my ass off, do you think I can get to the following in 30-60 days?:
45 situps
48 sec 300 meter
40 pushups
11:30 1.5 mile
If so, what (if-anything) could I add? The situps and sprint feel very doable, but doubling the pushups and cutting the 1.5 miler down feel more like a challenge. I’m all in, so would be willing to go to 2-a-days or add some more miles if it would help.
Rob:
Can you get to where you want? Not sure … it depends on how fit you were to start in relation to your genetic potential. So, the less fit you were, the more you’ll improve.
I’m not sure you height/bodyweight, but if you’re packing extra fat, losing it will help everything – esp. the run. You can’t outwork a shitty diet – you have to eat clean. Here are our guidelines – avoid all sugar (including fruit), bad carbs (bread, pasta, ect.) and eat as much meat as you want with a few vegetables. You’ll shed fat.
Extra training? You don’t increase fitness by training more, you increase it by resting after training. So you have to be careful.
You could add in a moderate, 4-8 mile run on the Saturday, and grease the groove push ups on the non-push-up days in the plan.
For GTG Push ups, do 50% of your max reps, 8x a day – so about 12 reps … 8 sets of 12 reps spread out through the day. – but only on the days you’re not doing push ups in the plan. These sets should be easy to do – you shouldn’t be pushed – if you are, cut the reps to 10.
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Question on Bataan Death March Plan: Why is the Longest Ruck Only 14 Miles?
Athlete:
I recently purchased Bataan death march training plan and noted that longest ruck is only 14 miles vs 18 miles in earlier plans. Why did you change the length of the long ruck?
Thanks,
Rob:
Actually increased the overall long ruck by doing 5 miles on Saturday and 14 on Sunday for 19x total.
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Female (135lbs) Prepping for Hotshot Crew: Concerns about Male-Focused Plans and Hiking with a 75lb Pack
Athlete:
Hello!
I was just recommended your training program as a way to get ready to join a hotshot crew and am both interested and have some questions.
I am about a 135lbs woman and I am going to try to get on a hotshot crew this upcoming summer. My PT fitness score (as part of a Type II IA crew) last year was:
1.5 timed run: 9:32min
Max pull ups: 15
Max push ups: 45
Plank hold time: 4:22
I found that I was pretty prepared for the job, except for hiking with weight (we carry ~75 lbs on some hikes), which I hadn’t trained with/didn’t know about prior to the start of the job.
This year, my goal is:
1.5 timed run: sub 9 min
Max pull ups: 20
Max push ups: 80
Plank hold time: 5:00
I also need to be able to hike 75# up a 1mi hill in about 21 minutes.
This brings me to my questions:
– My ex boyfriend became a smokejumper and I watched him train over the course of the offseason. He did a lot of calisthenics and uphill running. I have chatted with other men about their training program for a hotshot crew and it follows along those lines, repeated pull ups/push ups/running. I don’t know if its because I am a woman or just my body, but that training plan would not have worked for me. I have found that I need more time to make gains and I need to add weight (strictly calisthenics wouldn’t cut it for me, I would just plateau). This brings me to my first question, have other women used the hotshot training program and do you think it would actually work for my body? I know that I can reach my fitness goals, I don’t know if I can reach them by following a male-researched/focused training plan. Do you think your plan would work for me?
– My second question is that the program mentions in the description that this is a 7 week program designed to start right before joining the crew. As I mentioned above, my body seems to need more time to reach fitness goals so I probably would start this in December and see how far it takes me. Would that work for this training plan? If I found it to be successful, would it make sense to do it a second time before the season?
– There aren’t any sandbags in my gym/I’m not sure they would allow me to bring one, would it work to use a plate or do you have any suggestions about alternatives?
– I have been doing two workouts a day 4 days/week and one workout for 2days/week, with one rest day. I would be nervous to go back to just one workout a day. Can I add workouts on to any of the shorter workouts days or do you advise against that?
I am really interested in the program and I really respect your work. My questions and hesitations are only from my nervousness about trying something new and losing progress and the time I need to get ready. Right now I am working with a coach to design my workouts and it has been great, however her background is in professional crossfit so I worry she might miss some of the job-specific strength goals/fitness requirements.
Thank you for your patience with this email and I am interested to hear your thoughts!
Rob:
Answers.
1) Plan work for you? I design programming based on the fitness demands of the event, not the incoming fitness or size of the athlete. The Fitness Demands of a Hotshot crew are the same for everyone. At 135#, completing MTI’s programming is gonna suck – esp. the rucking – but this is what you’ll need to do on the fire line. To make it, you’re gonna have to get extremely fit. It may take you longer to complete the programming because you won’t be able to match the male loading first time through – so doing it twice might be the way to go … but I won’t change the programming to match you … just like the crew won’t change the standards and more importantly, the fire doesn’t care. I can confidently say MTI’s programming is likely more structured, but also more intense than what you’ve seen deployed by others.
2) Yes … do it once, full week rest, do it again the 7 weeks directly before reporting. If you let me know the exact weeks you have, I can help with scheduling/training.
3) No alternatives to the sandbag. Others make their own and bring it to the gym. If they forbid it, find another gym. Once you start training with a sandbag you’ll understand. Be resourceful.
4) Complete the programming as prescribed. Don’t add anything. It is intense.
The primary fitness demand for Wildand Fire is mountain endurance – esp. uphill movement under load, and long durations of it.
The only question I have for you is the PFT. Is the PFT you describe the one you take when your report? Is your placement on the HS Crew dependent on your score? If so – I’ll needed to send you modifications to the Hotshot/Smokejumper Pre-Season Training Plan. It has an assessment, but not this exact one.
You can do this. I knew a female smokejumper … she was a badass like you.
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Is ‘Monster Factory Strength’ the Right Plan for Pre-Season Ski Prep?
Athlete:
I’m very interested in the monster factory strength program but had the following questions before purchasing:
- How many training sessions a week
- Approximately how long does each training session take
Rob:
4x per week. 60 min/session …
However, Monster Factory Strength is an offseason strength plan for skiers, not a pre-season plan to deploy right before the snow flies. For example, it doesn’t train eccentric leg strength.
If you’re prepping for this year’s skiing, (4-6 weeks away), do the Dryland Ski Training Plan.
Athlete:
Thanks for the advice here, I’ll look at the Dryland Ski Training plan you mentioned.
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Training to Set a World Record: Fastest Mile with a 200lb Ruck
Athlete:
Good afternoon,
Love the research deep dive studies you guys have done over at MTI. I keep up with all of the research and case studies you have posted on your site but it never crossed my mind to actually reach out.
Currently training to establish the world record for fastest mile with a 200lb ruck sack and as a science nerd, I’ve yet to see any relative conclusive studies or guidance on “heavy rucking” for the more advanced athletes that are capable (120lbs+). Whether the topic is focused on muscular or skeletal adaptation, training programs, etc I think it would be beneficial for those of us crazy enough to push the standard.
Please let me know if I can assist in anyway! As an advocate for the advancement of science, I’d love to contribute some sort of role in the science/research work you’re accomplishing if possible!
Rob:
It would seem that the bodyweight of the athlete would matter – as rucking with 200lbs and weighing 250 would be a lot different than doing it as a 150-lb athlete.
Overall – from a programming perspective, I’d first try our standard assessment and interval approach for this effort. In general, the best way to ruck fast is to ruck fast.
But next, given the load, is total body max effort strength. The unique element of rucking is your upper body plays a role in carrying the load.
From our current programming, the Max Effort Strength + 1 Mile Run Training Plan would be the study I’d start with – and of course ruck with 200 lbs instead of run for all the prescribed running in the plan.
This would train both, concurrently. I’d start with this, see how fast you can get, then fine-tune programming from there to squeeze more speed.
Athlete:
Thanks for getting back! Appreciate the programming guidance as well.
What’s the heaviest overall ruck you guys have done a study or research review with? Additionally, what about the ratio of weight to bodyweight (anything close or more than the athletes bodyweight)?
Agree on the bodyweight note, I’m sitting at around 210lbs now, by time I’m setting the record I’d imagine 195-200lbs potentially.
Rob:
75-lbs, if I remember. No … and in the field a 200lb pack would be really rare. A 1:1 ratio would likely only occur for female Ranger School and SOF candidates.
My guess, based on what we’ve seen, is you’d be faster at 225-250 pounds of bodyweight.
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In-Season Ski Maintenance for Big Spring Objectives (Whitney, Shasta, Rainier)
Athlete:
Hello Coach Shaul,
Longtime user of your stellar programming here. I’m currently midway through the MTI BC Ski preseason plan for the first time after completing the dryland inbounds preseason program a number of times. Your programs have always been seriously effective and I would like to push to the next level.
In brief:
I work for a ski school and spend most days of the ski season (mid Nov – mid April) inbounds on the hill and ski nearly every day. On my off days each week I ski hard or ski tour, averaging a tour each week December-February, and from March through May or June I get out 3-4 times per week to get local laps in or go for longer tours. I live at 8000′ and spend my workday between 9,000′ and 11,000′. I intend to ski Mt. Whitney in April and then in mid May head up to ski Shasta, Baker, Adams, and Rainier in the Cascade Chain (over the course of about 1.5-2 weeks of time). What approach or plan would you recommend to maintain my current fitness level after finishing the BC Preseason plan and then be strong up & down the big peaks in the spring?
Thank you for your time and consideration,
Michael
Rob:
The In-Season Ski Maintenance Training Plan … it “flexes” to accommodate your skiing schedule.
My assumption here is that you’ll be doing bc skiing also during the season – and I understand you’ll be doing this on the weekend. What you might want to do, if possible, is to do a hike and ski mid-week. If you can’t do this, than I’d recommend 40-60 minutes of step ups @ 30# pack, 1x/week.
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59-Year-Old Female Athlete: Hip Replacement Post-Surgery Plan and Pre-Hab
Athlete:
I am having hip replacement surgery on Dec 9th and want to recover safely and effectively so I can get back into my mountain biking and hiking as soon as possible.
I purchased your recovery plan because I think it will be more athlete-centered compared to the usual rehab exercises.
I am a 59 year old female who is relatively fit and healthy- I lift weights (heavy for me), have good nutrition except struggle with getting enough protein (I am vegan which helps me manage Crohn’s disease), and am active daily with biking or walking.
Are there updates to your plan or adjustments for older women other than the amount of weight lifted?
As long as I am making adjustments for my own capabilities then hopefully your plan will get me literally back on my feet again soon.
If you have other helpful suggestions I would greatly appreciate them!
Rob:
The programming in the Hip Replacement Post-Surgery Recovery Plan already scales for women – and there are no other modifications.
The only thing I’d recommend is to dial in your pre-surgery training and be as strong as possible going in. I used the Hip Replacement Pre-Surgery Training Plan going in. You don’t have to buy this – but I’d recommend you take a look at the programming and make sure you’re hitting similar stuff with your current training.
I’m 57 and had my left hip replaced about 3-4 years ago.
Questions?
Happy to hop on a call if needed.
Athlete:
Thanks so much!
I am already dialing in my strength but will certainly check out your recommendations.
I can’t wait to get to moving around without pain for the first time in over 30 years!
I appreciate your getting back to me!
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