Fort Hood Visit: Emmett and I will be teaching a Programming Course to students from 1st Army Division West at Fort Hood, Texas, this week, Tues-Thursday, Feb 17-19. Most of our day will be spent teaching the course, but we will be available for a quick hello and introduction in the afternoons after the class ends. Please email me, rob@mtntactical.com, if you’re at Fort Hood and interested.
This week’s Q&As are below. Training question? Email me, rob@mtntactical.com – Rob Shaul
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Cold Weather Cardio Substitutions and the Real Driver of Fat Loss
ATHLETE:
First of all thank you for what you are doing. I am a veteran myself and I think your program looks awesome. Admittedly as an attorney now I am a little more sedentary and I need to lose like 40 pounds. I purchased your fat burner and it looks great.
Question, I live in Vermont where it is now -16F. I have a home gyms with basically everything I need and a treadmill for running. The shuttle runs are a little bit of a challenge. I was thinking of substituting some kind of rowing machine version (I have a concept 2) but was curious of your thoughts. I consider myself a relatively tough old Marine but I am not running outside in -16 lol I could lie but no….
ROB:
Weight loss? You can’t outwork a shitty diet – even doing my Fat Loss Training Plan.
95+% of fat loss is diet related. Here are our nutritional guidelines. Cut sugar and bad carbs and you’ll start shedding fat. Note that these guidelines have no caloric restriction – i.e. you can eat as much meat and vegetables as you want – just avoid the bad stuff. Know that you’ll crave sugar and bad carbs and it will take time for the cravings to lessen. I satisfy them with diet coke and salted chicken thighs!
Sprinting sub? – Yes, you can sub the sprints in the plan for rowing intervals. As you do the conversion, 400m running = 500m rowing … so use that 4:5 ratio for your rowing distance conversions.
Questions?
ATHLETE:
I appreciate you. I will certainly look over the nutritional guidelines. I absolutely understand eating clean. I was doing the OMAD for the last two weeks with a refeed day and a cheat day or meal once a week.
I also try to be protein heavy. Strangely enough I almost never crave sugar.
Thank you so much for the row conversion, that will help a TON.
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No-Run Strength Progression for an Older Athlete Rebuilding Muscle
ATHLETE:
I am a 67 year old woman, 120 lb. I used to run but suffered an insufficiency fracture in my knee due to osteoporosis so I’ve been advised against running. I’m active but my muscle mass is not great. Work out at gym classes and with a trainer online but feel I need something more challenging to really see a change in my strength and fitness levels. Which program do you recommend.
ROB:
Do you know your way around a weightroom? – i.e. can you strength train on your own doing barbell and dumbbell exercises?
Any equipment restrictions?
ATHLETE:
I do and have a set of barbells at home. I can definitely train on my own at home and also have a gym membership.
No restrictions other than no running and needing to start at the beginning to build myself up.
ROB:
Start with the Bodyweight Beginner Training Plan.
This plan is deceptively intense – it’s assessment-based, and will automatically scale to your incoming fitness. Bodyweight strength a good place to start before moving to free weights.
Follow it up with the plans/order in the SF60 Series starting with SF60 Alpha. SF60 Alpha uses freeweights for strength – barbells and dumbbells.
You can sub any running in the plans with other modes – step ups, spinning, rowing, rucking or fast walking. Work around your bad leg as needed.
Questions?
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Older Mountain Athlete: Build Uphill Capacity, Reduce Load, Cut Bodyweight
ATHLETE:
Job: Retired ortho PA Age: 70 Ht: 6’1”. Wt: 202 lbs
Timeline: It’s not dark yet but it’s getting there. Running out of time. Starting to think twice about solo trips in backcountry. Have to actively not let the old man in every day
Equipment Restrictions: Have garage gym + commercial gym
Current fitness: overall fitness above avg. for age, I guess. active, (climbed Mt Warren in MT on 70th Bday 21 mile trip in one day) work out nearly daily, but now live in MT and need mountain fitness with more steep sustained hiking, scrambling, Cross country+downhill skiing, biking mtn+ gravel, need more aerobic endurance. No major health issues just old man soreness. Thinking I got 5-7 good ones in me. Help.
ROB:
I’d recommend starting our stuff with the Mountaineering and Hiking Prep Training Plan.
Modify the plan by decreasing the step up height to 12″ and using 15# for the load.
As prescribed this is a 5 day/week plan. Change that schedule to 2 days 1, 1 day off. Don’t skip any sessions, but rather push the calendar to the right and just take longer to complete the plan.
Also – at 6’1″, my ideal bodyweight for you is 175#. Cutting 25 pounds will have a huge difference on your mountain movement and extend your backcountry years. Here are our nutrition guidelines. Cut sugar and bad carbs and you’ll shed fat.
Email back on the other side of the Mountaineering and Hiking Prep plan.
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MARSOC A&S: Year-Out Plan Sequencing and Swim Priority
ATHLETE:
I was reviewing MTN tactical training plans for MARSOC. It says if training so more than 8 weeks out to reach out via email. I am a USMC Officer, my window to submit for A&S is in about a year. Trying to get well ahead of training and preparation while time allows!
ROB:
Current age/weight/height?
Any equipment issues?
Pool access?
What training are you doing now?
ATHLETE:
What’s up brother.
I’m 5’11, 175lbs
Full gym access
25m pool access.
Current training, 6x day weight lifting
I run 6 days a week. 1 long run 5-6 miles, 1 interval day 6x400m intervals then threshold run 2-3 miles. Repeat.
Minimal swim which is where I need the most focused and structure right now.
ROB:
Here’s what I recommend:
Weeks Plan
1-7 Madame Cheng
19 Total Rest
20-26 Barbossa
27-34 Black Beard – repeat week 6 in this plan to stretch it to 8 weeks
35-41 Captain Morgan
42-52 MARSOC A&S Training Plan – 11 weeks directly before A&S
– Madam Cheng, Barbossa, Black Beard and Captain Morgan are the plans in the Pirate Series – which are designed as day to day programming for tactical athletes with water-based mission sets. They concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
– Doing the MARSOC A&S Plan early will give you a no-bullshit assessment of your current selection mental and physical fitness, and allow you to gain more from the programming when you repeat it directly before selection.
My only caveat here is how good or bad of a swimmer you are. If you need some focused work, start with the Swimming Improvement Training Plan, then Madame Cheng, then the MARSOC A&S Plan …. and skip Barbossa.
Questions?
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Hard Enduro: Off-Season Base, In-Season Maintenance, and Peaking for Long Rides
ATHLETE:
Hi, my training objective is to optimize my fitness levels for enduro dirt biking. I’m specifically planning to race in the Silver Kings Hard Enduro 2027. I am 39, 5’10, and 155. I am currently slightly out of shape due to the recent birth of my son. I can currently do 5 bodyweight pull-ups, back squat 225 for 5 reps, and I completed a 4 hour moderately difficult ride this weekend. I did not feel winded during the ride but I did start to get weaker and feel discomfort in my upper trapezius region near the end of my ride and the 2 days after. I was looking at your snowmobiling downhill MTB plans but was hoping to get some advice or input on which plan to purchase. Thank you in advance for your time.
ROB:
The Downhill MTB Training Plan will transfer well to dirt bike riding. The plan is assessment based and no joke. That your riding now, this is what I’d recommend now.
You’re a ways out from your event – over a year.
What I’d recommend is the Downhill MTB Training Plan now, and follow it up with or the Busy Dad Sessions until you are riding 3-4x/week. Then switch to the Mountain Athlete In-Season Flex sessions through the summer/fall riding season.
Time allowing, next winter drop into the plans/order in the Country Singer Series to continue to build your base fitness, beginning with Johnny. If you don’t have the training time (60 min day), stick with the Busy Dad programming until you’re 5 weeks out from beginning to ride next Spring, then re-complete the Downhill MTB Plan the weeks before your season starts.
Note – this is before your season starts – not before the event – so likely about this time next year.
Once you can get on the bike and ride, you’ll want to focus on maintenance for your fitness training using the Mountain Athlete In-Season Flex sessions, and spend as much time riding as possible. Your riding performance is part fitness, part technique. The better your technique, the less the fitness demands.
Be deliberate and intentional about your riding and work up to back to back days of 6+ hour technical rides as you “peak” for the event. Schedule in a taper week and get at least two full days total rest before the Thursday of the event.
Questions?
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24-Month Return to Selection: Base Fitness + Timed Selection Peaks
ATHLETE:
Funnily enough, I was one of your rats a few years back, fell off the map for a little bit, bad motorcycle accident. I do apologize about that. However after 3 years of physio/surgeries everything is largely back into place.
My primary objective is to rebuild myself to a high tactical standard over a 24-month runway, with the long-term goal of being competitive for a JTF2-level selection environment. I’m not chasing quick results — I want durability, work capacity, mental resilience, and chassis integrity that will hold up under real stress.
Background: former infantry/recce, previously attempted selection. My primary physical failure point was core durability during high-volume calisthenics (100/100s, plank holds under fatigue), which led to lower back blow-up. Mentally, I struggled with self-doubt at the time. That piece is now significantly stronger — stable home life, long-term focus, etc.
Current training: just finishing MTI Rat 6 for base strength. I’ve recently returned to structured strength and endurance training after time away. I train 6 days/week.
Injury history: ankle and hip reconstruction (pilon fracture, 2022). Fully cleared for all activity. Limitation is reduced dorsiflexion (right ankle) and some residual lumbar tightness under high volume. I actively train mobility and am prioritizing chassis integrity.
Current stats:
– 30 years old
– 5’10”
– 195 lbs
– Strong strength base returning, endurance rebuilding
Work schedule: Tuesday–Saturday, 1500–2300. I can train mornings and have 2–3 hours available most days.
Equipment access:
– Commercial gym (CrossFit-esque, fully equipped)
– Home: ruck, plate carrier, kettlebells
– Able to ruck outdoors
Timeline: 24 months to rebuild progressively toward selection-specific capacity.
I’m looking for your recommendation on how you would sequence plans across that window — prioritizing durability, chassis integrity, work capacity, and mental grind before moving into highly specific selection prep.
Appreciate your time.
ROB:
Glad to hear you’re back training after the accident. Sorry for the delay – your note got lost in my inbox.
My recommendation would be use our Base Fitness programming for military athletes as your baseline, and interperse three times over the next 24 months with a selection plan.
Months Programming
1-4 Fortitude, then Humility, then Valor from our Virtue Series
5-6 Ruck-Based Selection Training Plan – + 1 week’s rest, then ….
7-11 Military Operator Sessions or Hector then Apollo then Achilles then Perseus , from the Greek Hero Series
12-14 Canadian JTF-2 Selection Training Plan + 1 Weeks Rest, then …
15-22 Military Operator Sessions, then
23-24. Canadian JTF-2 Selection Training Plan – the 7 weeks directly before selection.
Notes:
– Don’t be insulted by Base Fitness. MTI Base Fitness programming is intense, and concurrently trains strength, work capacity, endurance, chassis integrity and tactical agility. It’s 5 days/week, and mostly 60 minute sessions, so it will build you into the selection plans, and build back your foundation after completing them.
– The selection plans are very intense, 6 days/week, multiple two-a-days and high volume. They are designed for you to “peak” before selection, and can’t be run over and over – they are too intense.
– Doing the JTF-2 Plan a year early will give you a good snapshot of your physical and mental fitness prior, and really help you gain from the plan when you run it again directly before selection.
My only caution here is your current endurance fitness. It’s unclear from your note if you’ve been running or rucking. If not, start with the Military OnRamp Training Plan and just push the calendar to the right until you’re 7-weeks out from selection.
Questions?
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30-Week Operator Assessment Prep: What to Cut, What Not to Cut
ATHLETE:
Planning for fall operator assessment attendance, from what I gather this is typically conducted mid-September. Therefore, I’m looking at about 30 weeks of prep and can’t fit the whole 52wk plan in.
Asking for your recommendations on where to cut time; I’ve been on staff time for a bit but still reasonably fit with a 490 on my last AFT. Appreciate any guidance you can provide!
ROB:
Weeks Plan
1-7 Fortitude
8-13 Valor – Do weeks 1-5, then skip 6 and complete 7 to shorting this plan to 6 weeks
14-20 SFOD-D Build
21-30 SFOD-D Selection Training Plan – the 10 weeks directly before selection.
Notes:
– most important is the selection plan the 10 weeks directly before selection. Flex Valor as needed to make this work.
– Orienteering/route finding skills …. others have worked with professional orienteering competitors to level up and had success. Consider it.
Questions?
Excited for you!
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SWAT/Bomb Tech: Return to Gym Fitness While Rebuilding Running
ATHLETE:
Your program was recommended to be by a fellow SWAT guy in my office. I wanted to see what you would suggest for a good starting point. I’m 46, been on the San Francisco SWAT team for 14 years, and currently lead the bomb squad. I ski/back country ski and mountain, however I haven’t been dedicated to the gym much lately and I’d like to get back into a routine. I’m currently working on building my running base after a calf tear, so I’m looking for a more gym oriented routine.
Thanks for any suggestions you may have, as there are a lot of options on your site.
ROB:
Weight and Height?
Full time SWAT Team?
Any equipment issues?
Joints still good? Back squat okay, etc?
ATHLETE:
Thank for the quick reply:
Weight and Height? 5′ 10″ 195
Full time SWAT Team? Part time SWAT, Full time Bomb Tech
Any equipment issues? I have all the basic equipment at my work gym. Bars, bumpers, standard plates, kettle bells, boxes, squat rack, dumbbells, and cardio equipment.
ROB:
I recommend you start our stuff with the Efficient Strength Training Plan.
5 day/week plan, with 3 strength days, 1 Chassis Integrity day (core), and 1 day of endurance – where you could work in your run programming.
Be smart with the loading and your back – but there are no max effort attempts in this plan.
Follow Efficient Strength by turning to training for your job, and from our stuff, that would be either the Plans Order in the SWAT/SRT Gun Maker Series or the LE SWAT/SRT Sessions.
Both concurrently train strength, work capacity, short endurance, chassis integrity and tactical agility and are designed to prepare you for 90% of the mission-direct fitness demands of the job.
Next Fall, drop out of the SWAT/SRT programming and complete the MTI Backcountry Ski Pre-Season Training Plan the 7 weeks directly before your season starts, then drop back into the SWAT/SRT programming.
Also – my ideal bodyweight for you at 5/10″ is 180 pounds. Losing 15 pounds will make everything better – joints, uphill skinning speed, relative strength, etc. Here are our Nutritional Guidelines. Cut sugar and bad carbs and you’ll shed fat.
Questions?
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38-Week Build to a 50-Mile Mountain Event: Strength → Ultra Base → Specificity
ATHLETE:
I’m looking for your recommendation on an ideal sequence of MTI training plans to prepare wisely and comprehensively for the mountain masochist 50 mile event in Virginia on November 7, 2026.
I just wrapped up the “Military On-Ramp” plan to shake the dust off and handled it very well. I’d like to orient my training toward my November event now and follow a smart progression from here through race day.
Would you suggest an MTI plan sequence (and approximate timing) that would best prepare me for the demands of this sort of mtn race scenario? I’d greatly value your guidance.
ROB:
By my count you have 38 weeks until November 7. Here’s what I recommend:
Weeks Plan
1-8 Max Effort Strength & Aerobic Base Training Plan
9-17 Ultra Pre-Season Training Plan
18 Total Rest
19-27 Mountain Marathon
28 Total Rest
29-38 50-Mile Ultra Training Plan
Bodyweight … not sure your height or bodyweight, but getting to the MTI Ideal Bodyweight for Mountain Athletes at your height (if you’re not there already) will make everything better. Here are our Nutritional Guidelines.
Questions?
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Three Years Out From Elite LE Selection: Build Base, Add Swimming, Then Peak
ATHLETE:
My name is G, 23 years old and a police officer in Stockholm, Sweden. I work on the field as a regular officer. I have a plan to go to selection for NI (Nationella Insatsstyrkan, in English, National Taskforce, in around 3 years. They have a rigorous selection. It is not known what exactly the tests are. But you need to be mentally and physically strong, as well as perfect conditioning. The National Taskforce main objectives are The main tasks of the unit includes: Counter terrorism Hostage rescue, Special reconnaissance High risk arrests, Maritime operations, Negotiation in crisis situations, Reinforced close protection, Securing evidence in complex or high risk situations.
I have a short military background and have been a officer for 1,5 years.
I’ve been exercising basically my whole youth and I’ve been a good hockey player.
I have access to basically all gym equipment. Right now I bench 120kg, squat 170kg, deadlift 200kg. 5 strict chins with 25kg, and run 10km in 50 minutes.
190cm, 85kg.
I want to be as strong, fast, and most conditioned as possible. Endurance minded.
ROB:
NI is similar to the United States FBI HRT (Hostage Rescue Team). We have a selection plan for that unit.
Here’s what I recommend for you at 3 years out from selection.
Weeks Plan
1-7 Ruger
8-14 Glock
15-21 MTI SWAT/SRT Fitness Assessment Training Plan
22-28 Beretta
29-35 H&K
36-42 FBI SWAT Selection Training Plan
23- on LE SWAT/SRT Sessions
Ruger, Glock, Beretta and H&K are 4 of the plans in the Gun Maker Series for LE SWAT/SRT. These are Base Fitness programming for full time SWAT/SRT officers and concurrently train strength, work capacity, chassis integrity, endurance (run, ruck) and tactical agility.
The FBI SWAT Selection Training Plan isn’t for the HRT, but rather for the regional FBI SWAT teams.
When you are 37 weeks away from selection, pivot to the Pirate Series plans first, then complete the FBI HRT Selection Training Plan the 9 weeks directly before selection.
All of these plans add swimming to your programming.
Things might change between now and then – feel free to email me as you get closer for up to date recommendations.
Questions?
ATHLETE:
Nice to know that they add swimming, as that’s a main part of selection. Are you able to pivot directly onto the LE SWAT/SRT Sessions or is it a much better alternative to do as you have proposed, with the Gun Maker series first, do build a stronger foundation.
Also, what differentiates the Gun Maker series from the LE SWAT/SRT Sessions?
And, according to your proposed plan. Am I understanding it correctly that after the Gun Maker series and FBI SWAT Selection, I continue with the LE SWAT/SRT Sessions until im 37 weeks from selection. After that the Pirate Series and lastly the FBI HRT Selection Training Plan 9 weeks before.
Thanks again for your time.
ROB:
Gun Maker vs LE SWAT/SRT Sessions? – No difference Programming goal is the same. LE SWAT/SRT Sessions are programmed by the month and 4-5 weeks cycles. Gun Maker are 7 week cycles.
Yes – your understanding of my recommendation is correct.
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Adding a 3-Mile Run to Big Cat: Fine If It Doesn’t Interfere
ATHLETE:
Sorry for the question and thank you for your time. Just wanted to see what your opinions are on adding a 3 mile run to the big cat programs once a week if it’s not interfering with training.
ROB:
If it’s easy and not interfering, go for it.
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Year-Round Mountain Athlete Subscription: Base → Pre-Season → In-Season Maintenance
ATHLETE:
I am a recreational athlete who takes my sports/fitness seriously. My primary activities are backcountry and alpine skiing in the winter with big ski mountaineering objectives in the spring and mostly mountain biking with some trail running/scrambling in the summer.
If you were to purchase your subscription service, how would you structure a training program for year round performance and preparation? Would you just piece together your pre prepared programs or do something else?
Of note, I plan on doing a 3 day mountain bike race in August summer and skiing volcanoes for 7 days in chile in October.
Thanks!
ROB:
MTI has three types of programming you could deploy depending on your sport schedule and work schedule.
1) Mountain Athlete Base Fitness Training – day-to-day programming between seasons and season train ups. Full on, 5-day/week progressive programming.
These are the plans in the Greek Heroine Series and concurrently train strength, work capacity, mountain endurance (run, uphill), chassis integrity and climbing fitness.
2) Sport-specific pre-season training ups like the Backcountry Skiing Pre-season or MTB Pre-Season plans. Focused, Intense 5-6 day/week progressive programming designed to be completed directly before the season or the trip.
3) In-Season maintenance – if you’re BC skiing 3-4 days/week, this programming helps maintain max effort strength, chassis integrity, etc. Not progressive – so it can flex with your sport schedule. Examples are In-Season Ski Maintenance and Mountain Athlete In-Season Flex.
As a general rule, fitness training should support your mountain time and not negatively impact it through fatigue or soreness.
Questions to ask yourself –
– Are there any periods of several weeks between sport seasons when you’re not frequently in the mountains doing a sport? Trail running for fitness doesn’t count as a sport. If so- Greek Heroine Plans.
– Do you have a block of time before ski season to dedicate to sport-specifc prep? If so – Backcountry Ski Pre-season the 7 weeks directly before the season.
– In season? Are skiing or MTB 4 days/week? If not – Mountain Athlete In-Season Flex
From what you’ve described your primary sport is BC Skiing. You could really benefit from the BC Ski Preseason Plan in the Fall prior in general and especially for your October trip to Chile. The pre-season plan will send you into the season fit, so the first few weeks won’t be spent building fitness. Do the Flex plan’s sessions during the season. These are designed to fill in fitness gaps (strength/core) which will degrade during endurance-dominant ski season. Upper body and core will get weak, for example. You can drop these sessions in between ski tours.
Spring is trickier – esp. if you’re very active BC skiing through May. It also depends on how serious you are about your MTB.
If May is open, and you’re serious about MTB, do the MTB Pre-Season Training Plan. It’s Intense, and will send you into June’s MTB season start strong. Then, in-season, do the Flex Plan sessions if you’re biking 4 days/week.
So this is the cadence:
– Base Fitness (Greek Heroine) when you’re not hammering a mountain sport 3-4 days/week.
– Appropriate sport pre-season plan to prep for the sports you’re serious about. These are full on – 5-6 days/week programming and intense.
– Flex in-season when you’re doing the sport in the mountains 2-3 days/week.
What if you’re doing the sport 4-5 days/week? Rest during your off days. Again, fitness training shouldn’t negatively impact mountain performance because of fatigue/soreness.
Again – trail running for fitness in the summer isn’t considered a sport. The Greek Heroine and Flex plans include endurance, and you can sub in trail running for the prescribed endurance.
August MTB Race? Too late then to do the MTB Pre-Season Training Plan, but if you’re serious about your performance and the race is extended, look at the programming in the 100-Mile MTB Race Training Plan. This plan will structure your prep prior and change your MTB from fun to training.
Questions?
ATHLETE:
Very helpful. Thank you for your thoughtful response. Below is a proposed training schedule with my activities and your training programs based on your above recommendations. Let me know if you think this makes sense. The program splits are when the month is split based on where one activity ends and the other begins.
| 2026 | Sport | Trips/Goals | Training Program |
| January | Resort/BC Ski | In Season Ski Maintenance | |
| February | Resort/BC Ski | In Season Ski Maintenance | |
| March | Resort/BC Ski | In Season Ski Maintenance | |
| April | BC Ski | Big Mountain Objectives | In Season Ski Maintenance |
| May | BC Ski/MTB | Big Mountain Objectives | In Season Ski Maintenance/MTB Pre Season |
| June | MTB/Run/Scramble | MTB Pre-Season/MTN Athlete In-season | |
| July | MTB/Run/Scramble | MTB Endurance Training/MTN Athlete In-season | |
| August | MTB/Run/Scramble | 8/10-8/13 Breck Epic | MTB Training/MTN Athlete In-season/Backcountry Pre-Season |
| September | MTB/Run/Scramble | Backcountry Pre-Season | |
| October | MTB/Strength | 10/3-10/12 Chile Volcanoes | Greek Heroine |
| November | Strength | Greek Heroine | |
| December | Strength | Backcountry Pre-Season | |
| 2027 | Sport | Trips/Goals | Training Program |
| January | Resort/BC Ski | PO4/GT Training/In Season Ski Maintenance | |
| February | Resort/BC Ski | Power of Four | PO4/GT Training/In Season Ski Maintenance |
| March | Resort/BC Ski | Grand Traverse? | PO4/GT Training VS Heli Skiing Prep/In Season Ski Maintenance |
| April | BC Ski | Heli Skiing Alaska | In Season Ski Maintenance |
| May | BC Ski/MTB | Big Mountain Objectives | In Season Ski Maintenance/MTB Pre Season |
| June | MTB/Run/Scramble | MTB Endurance Training/MTN Athlete In-season | |
| July | MTB/Run/Scramble | MTB Endurance Training/MTN Athlete In-season | |
| August | MTB/Run/Scramble | MTB Endurance Training/MTN Athlete In-season | |
| September | MTB/Run/Scramble | Leadville 100 MTB? | MTB Endurance Training/MTN Athlete In-season |
| October | MTB/Strength | MTB Training/Greek Heroine | |
| November | Strength | Greek Heroine/Backcountry Pre-Season | |
| December | Strength | Backcountry Pre-Season |
Thanks again,
ROB:
Yes … you’ll rotate between In-Season Maintenance (endurance/flex), Pre-Season Prep and focused, off-season work (Greek Heroine) as your sport life and season dictate.
The one consideration is big mountain events – like the Leadville 100MTB Race. Completing our 100-Mile MTB Plan in the weeks before won’t be nearly as fun as going out and just increasing your normal riding volume and thinking that will prepare you for Leadville. For example this plan includes threshold uphill repeats and volume-dictated weekend rides. Doing the plan in the weeks prior will cost you prime recreational MTB time in July and August.
But – it will take your riding capacity to a whole other level in addition to maximizing your performance on the race. This professional prep will continue to pay dividends for your mountain performance far after Leadville. All of our pre-season and event-specific plans are like this.
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Busy Dad + Back Pain: Keep the Work, Swap the Squat, Build Strength-Endurance
ATHLETE:
I am a completed the ultimate meathead cycle and really enjoyed it, but find the workouts are too long for my family life.
I have a home gym with just everything I need. I am working through some injuries specifically a lower back injury. I like the limited time busy dad programs, but find they either lack any barbell work or rely on barbell squats which I struggle ti do without pain.
I’m looking for a plan to maintain my strong endurance base and improve strength/ work capacity.
Thanks!
ROB:
Options:
(1) Busy Dad Full Gym 3 – Efficient Strength, 4-Mile Run assessment and progressions, rucking.
(2) Max Effort Strength + 3-Mile Run Training Plan
There will be squats in both plans, and squats in most MTI plans – the back squat is pretty fundamental to strength. Rather than avoid plans with back squat, either just stay light or change the exercise – I’d recommend the Trap Bar Dead Lift. We recently completed a case study and found it transferred to back squat strength improvements.
Both the options above will push your endurance with an assessment-based endurance programming. If you don’t want to be that aggressive, option 3 is the Max Effort Strength + Aerobic Base Training Plan.
Questions?
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BJJ Tactical Fitness + Size: Use the Tactical BJJ Series
ATHLETE:
Hello! I’m a 47yo BJJ blue belt that I want to improve my over all fitness/injury prevention. I was wondering what program would be best? I have looked through them and I’m just not sure!
ROB:
Are you looking for BJJ-specific fitness or general fitness?
Height & weight?
Any equipment or time restrictions?
ATHLETE:
Bjj fitness/muscle growth
I’m 6’1” 210.
I have a gym membership so most equipment should be available.
ROB:
The plans/order in the Tactical BJJ series are designed for tactical athletes who also do BJJ 2-3 times per week. They concurrently train tactical fitness with some added in BJJ-specific elements. These are what I’d recommend, beginning with Casey Ryback.
Questions?
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57-Year-Old Weight Loss: Diet First, Then SF55 for Base Fitness
ATHLETE:
I am a 57 year old former Infantry NCO who current ly wrks as a stunt man. I gained a bunch of weight for a job, and now I can’t seem to drop it. I would like to lose 50 pounds, without breaking anything.
ROB:
My apologies for the delay. Your note got buried in my in box.
95+% of fat loss is diet-related. Cut sugar and bad carbs (rice, bread, potatoes, etc.) and you’ll shed fat. You can’t outwork a shitty diet. Here are our nutritional guidelines. Note there is no caloric restrictions. You can eat as much meat and vegetables as you want … but no sugar.
I’m also 57 and am 90% carnivore. If I look at a piece of bread or piece of fruit I gain fat! Us older guys with slowing metabolisms just can’t cheat!
Also – if you haven’t already, get a blood test and see where your testosterone level is. Lot’s of online resources for this now, but TRT could make a huge difference in weight and performance.
Training? Start with the plans and order in the SF55 Series, beginning with SF55 Alpha.
Questions?
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Fan Dance: 18-Week Ramp to the 7-Week Plan + Bodyweight Reality
ATHLETE:
Sir- hope all is well with you and yours. I have your training plan for the Fan Dance. I will be participating in it on Sunday 21JUN26. I am a retired CSM; a grunt my entire career with 11 years active federal service and 18 years with the Army National Guard. Additionally I retired as a Deportation Officer with ICE in 2021. Still in good shape as a soon-to-be 62 year old; biggest challenge is the knees. I am 6’3” 210 lbs and ruck and cycle regularly; do KBs and body weight. Bottom line, I am motivated to do your training program but want to start now and work my way up to the required amount of reps in order to prepare for the 7-weeks out window as per the training. Could use some guidance my friend…!
ROB:
Start with your bodyweight. At 6’3″ my Ideal bodyweight for you is 185-190 pounds. Cutting 20+ pounds is the best thing you can do. Here are our nutritional recommendations. You can’t outwork a shitty diet and at 62 your metabolism is slow and slowing. Get strict with your diet.
Training?
18 weeks until the event. Here’s what I recommend:
Weeks Plan
1-7 SF60 Alpha
8-11 Mountaineering and Hiking Prep
12-18 Fan Dance Training Plan
Notes:
SF60 – Use rucking for the endurance mode. Moderate pace, and use the same load you’ll carry at the Fan Dance.
Mountaineering and Hiking Prep – Use a 12″ step for the step ups and the same load you’ll carry at the fan dance. Replace the 3 mile run assessment with a 3-mile ruck assessment, and do 1-mile ruck intervals. Replace the long runs in the plan with long rounds.
Questions?