Page 101 – Mountain Tactical Institute

Q&A 9.12.19

by SSD

QUESTION

I purchased the AFSOC PT Prep program and have a question.

There is no weight lifting in the 6 week plan. I am a little concerned about losing strength gains during the program. Is it better to just focus on the PSAT requirements and ignore any losses in strength?

ANSWER

The fitness demands of selection are those trained in the plan. Selection is not a strength event – it’s an endurance/stamina event and this plan focused on these.

Don’t worry about strength and focus on improvements and performance in your run, ruck, swim, calisthenics, tread, water con, etc. you’ll face at selection. Plenty of time to lift after getting selected.

Eye on the ball….

– Rob

QUESTION

Just signed back up for you program. I’ve been using some of your mountain plans to prepare for climbs. Coming up in March I am planning to participate in the Bataan march. I will be doing the civilian heavy which is 26.2 miles carrying a 35 pound. I wanted some advice on which programs you would recommend to do now and which program to use directly before the race?

Any help or thoughts would be greatly appreciated.

ANSWER

By my count there are 29 weeks between now and March 1, 2020 … here’s what I recommend:

Weeks Plan

1-5 1st 5 Weeks of the Ruck Improvement Training Plan – Use 35# for your ruck weight

6-12 Fortitude

13-17 Weeks 6-10 of the Ruck Improvement Training Plan – Use 35# for your ruck weight

18-20 Valor – 1st 3 Weeks

21 Total Rest

22-29 Bataan Death March Training Plan. Use 35# for your ruck load for the rucks in the plan.

– Rob

QUESTION

My son is racing u14 slalom and GS and I’m looking to get him more ski fit and stronger. We live in Ireland so can’t ski on snow as much as we’d like. I was looking at the dryland but he’s currently mid summer season with races/training most weekends so it might be a bit much. Any advice would be appreciated.

ANSWER

30-Min Per Day Dryland Ski Training Plan – this is a streamlined version of our dryland plan and should be manageable.

– Rob

QUESTION

I have an assessed 12 mi ruck @ 35lb full kit with rifle in 9 weeks and an assessed 5 mi run in 7 weeks. Which plan do you recommend?

ANSWER

The Q Course Training Plan includes 12 mile ruck and 5-mile run training.

– Rob

QUESTION

Im hoping that someone would be able to help point me in the direction of a training plan. I do quite a bit of hiking, and mountaineering (soon to be high altitude) but am also looking for weight/bulk gain and strength gaining. I know they don’t really coincide, but I’m hoping you can direct me to one or two plans that I might be able to start working with.

ANSWER

Jedediah Smith from our Wilderness Packet includes both strength training 2 days/week, and focused alpine endurance work including running and a step up progression.

– Rob

QUESTION

Actually I am thinking about 2 Plans.

The first is as a gift for a friend he is just about 18 heavyset (6’2″ 240-lbs) and thinking he wants to go into the Air Force, talked to a recruiter and is targeting going in January 2020, he will have a private pilot license by then, already graduated from high school. Just hanging out spinning his wheels. What would you suggest?

The second would be for me, I am 59 and out of shape, 5’10” 240-lbs) Retired Engineer. Want to get back into shape. Like walking (but don’t do it enough) and have lots of home equipment that never use. What would you suggest?

ANSWER

Friend: Military OnRamp Training Plan.

You: Bodyweight Foundation Training Plan – run/walk the running in the plan as needed, but try to run.

– Rob

QUESTION

I am going to start the Half Marathon plan today in order to train for the Army 10 Miler on October, 9 weeks from today. Do you recommend I do Weeks 1 and 2 twice and then proceed with 3-7 right up to the 10 miler? Or do you recommend repeating two other weeks (ie 3&4 or 5&6) twice?

ANSWER

Repeat weeks 5&6

– Rob

QUESTION

I’ve just taken 6 months off from gym exercise due to surgery. My doctor and physical therapist just cleared me for unrestricted return to activity. I’m looking to get back in to the gym and rebuild my strength, running, and pull ups while concurrently training Brazilian Jiu Jitsu. Basically I’m seeking an on ramp back into the gym and need an assist on which plan is most suitable. What do you recommend?

ANSWER

Bodyweight Foundation Training Plan.

– Rob

QUESTION

I am training on your Selection Prep program and am almost through Fortitude. I sprained my bicep a couple days ago and want to remain in as good as shape as possible over the next ~4wks as I recover. Any recommendations? Should I just run, ruck, and squat alternating days?

ANSWER

Yep, and do one-arm movements for everything else. 1-arm bench press for push ups, 1-arm DB rows for pull ups, sandbag getups on one side, etc.

Stay in the fight.

– Rob

QUESTION

For the named programs, is there a way to see the output of the lab rats so I can gauge where I’m at in a relative sense? Not trying to get into the sport of fitness, but it would be helpful to know after a particularly miserable 45min Grind session that I’m not the only one who got smoked…

Maybe Rob could add a general goal for reps or rounds similar to the scoring for operator ugly?

ANSWER

Sorry no. Just assume some hippy pro skier is kicking your but, and work harder!!

– Rob

QUESTION

I’m about to complete the Military On Ramp Plan, love the work outs and the variety of it. I felt as if some workouts were too easy/not enough days during the week, and I barley made changes to my pull up, box jump, and hand release pull ups max’s. Im currently TAD for about another month and want to take advantage of gym time here to get stronger all around and increase pull ups (my weakness). Are there any plan in particular that could increase pull ups, overall strength, and still maintain a fast 3-mile time?

Thank you for your time and effort.

ANSWER

Big 3 + Run Plan.

– Rob

QUESTION

I found your website through some friends of mine who are mil/leo and through doing some googling.

A small background on me:

Short military service. I shattered my lower back in my 12th week of marine corps boot camp.

3 herniated discs. A displaced vertebrae L3. And a stair stepping neck now. Some nerve pinches and damage here and there.

I’m actually pretty squared away and healed up for the most part, and am now heading to law enforcement. I start the academy in 2 weeks. I am doing night classes so I can work on my business at the same time, so I have ample time before class to workout and eat.

Where I need help with finding the right plan is almost starting from scratch. I lost a bunch of weight in the two years since I was discharged. I’m down to 145 from 170. Lost a lot of muscle mass and endurance. I’m a classic hardgainer too.

What programs or plans do you have that can help me to not injure my lower back again, pack on weight over the course of the next year while I’m in the academy, gain the most functional strength and mass, and endurance too.

Any information is super appreciated.

Looking forward to hearing back from you and stating a program with the right information.

ANSWER

I’d recommend starting our stuff with the Bodyweight Foundation Training Plan and following it up with the Low Back Training Plan, then move into the Spirits Packet which is designed as day to day training for full time LE Patrol/Detective.

– Rob

QUESTION

I don’t have sandbag at my gym. Just wondering any way to use other equipment for sandbag workout?

ANSWER

There’s no good substitute for a sandbag. Others build their own and bring it to the gym with them. Be resourceful.

– Rob

QUESTION

I’m currently recovering from severe shin splints that flare up during sprint workouts. Do you recommend me doing another form of cardio in the mean time?

ANSWER

The issue with another form of cardio is it won’t transfer to the run and there’s a reason you’re doing this plan – to do your best on the test. Better would be to change shoes/running form/ice, ect. to fix the shin splint issue. If this isn’t possible, spinning/biking would be the next best … but don’t expect transfer to your run time.

– Rob

QUESTION

What do you suggest for percentages on the lifts like bench and squat and so forth when it says to do 6 rounds of 5 and to go until it’s heavy? Have you found a percentage of 1RM that’s helpful for this?

ANSWER

The benefit of the “Hard but Doable” is it adjusts to your strength that day. The idea is too increase load “rapidly” until 3x is hard but doable, and ideally be at the “hard but doable” load by round 3 or 4. My max bench press is currently 245#. Here’s how’d I’d likely work through 6×5 of Hard but Doable:

Round Load

1 135

2 165

3 195

4-6 205

– Rob

QUESTION

I am trying to find the right plan. I want to improve my run time, which is my top goal, but I also don’t want to lose too much muscle. What progrma would be the best? I am looking at the running improvement, and 2-mile improvement. I like the look of the work capacity one, but I do not have access to full funticional fitness gym. Is there any other plans that might be better? Thanks for the help again.

ANSWER

Big 3 + Run Training Plan.

– Rob

QUESTION

Just writing to find out some information about your athlete subscription. If I am to subscribe I would be able to access all the training programs?

I’m a 30 year old Marine veteran getting ready to go back in the service for some difficult training and obviously have to kick my ass back into shape. I got your 8 week intensive ruck program from a GB buddy and figured I get a subscription to do a few program before I go in.

I’m curious as to how the subscription plan works and how it differs from me buying and individual program?

I hope that makes sense to you and appreciate your feedback.

ANSWER

Yes – with a subsc. you get access to all the plans.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plans in our library, but lose access if you unsubscribe.

Can I cancel anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

– Rob

QUESTION

Im a Police Officer with the San Diego Police Dept. I recently enlisted into the AIR GUARD with a TACP contract from the 116th ASOS out in WA.

Im currently in the first WEEK of the program.

My question is concerning the downtime after I finish the workouts.

Are there certain motions like deadlifts, rowing etc that you would recommend to add to the day?

ANSWER

No – you can add stuff if you want, but if you are not making the progressions in the plan, pull back. The TACP course is not a strength event – it’s an endurance/stamina event.

– Rob

QUESTION

Recent word from OCS graduates is that the rucks are slow – about 2.8 – 3mph. However, the running continues to be intense including trail runs.

My rucking ability seems to exceed this pace quite easily. However, my running ability continues to be at the bottom of the totem pole despite some improvement.

Would you prescribe extra mileage for running? Whether it be an additional interval or easy aerobic run session to help improve my running time and more readily ensure induction into OCS?

ANSWER

You could certainly add a long, easy to moderate paced run on Saturdays – 5-10 miles, however, cut it back if you’re not making the progressions in the plan.

– Rob

QUESTION

Any substitute for normal BW squats in training due to an ongoing hip issue aggravated by the movement?

ANSWER

Hard to find a squatting movement less impactful than the bodyweight squat. You could decrease the range of movement and see if that helps.

– Rob

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Arete 9.5.19

by SSD

Subscribe to MTI's Newsletter - BETA

Q&A 9.5.19

by SSD

QUESTION

I have a question on what plan might be best for me. I enjoy doing the basic lifts with some sort of METCON at the end. However, I’m open to anything new and exciting. My biggest limiting factor is the squadron gym I workout at. It’s essentially an oversized garage gym. I do get some serious workout boredom if I’m doing the same workout 6 weeks in a row. I’m not training for anything specific besides just overall health. I’m an F16 pilot so being physical fit is important. Back in 2015 I did the daily MTI workouts for awhile but pilot training took the majority of my time. Any advice to point me in the right direction would be greatly appreciated. Please feel free to ask me any questions.

ANSWER

I built Busy Operator V last week, and it’s what I’d recommend for you. This is a balanced training plan which concurrently trains strength, work capacity, chassis integrity and endurance. This plan has lots of variety, including two different methodologies for strength training, a 2-mile run assessment and follow-on intervals, multiple work capacity events, and a variety of chassis integrity circuits. Sessions are designed to last 35-45 minutes.

– Rob

QUESTION

What would be the best plan route for me?

I’m planning on becoming a firefighter within a year, and I also want to do (and pass) a GORUCK Selection and be SFAS fit. I’m guessing training for SFAS would be more intense than and cover FF, but I don’t know.

I’m not completely out of shape physically and have worked out before, but I think I’m starting more from the floor level since it’s been a while (doing more than 10 push-ups isn’t easy and I don’t think I can do 20 in a row).

ANSWER

I’d recommend the plans and order in the Virtue Packet. This begins with the Military OnRamp Training Plan, which will jumpstart your fitness, and lay a great foundation for all of these events. As you get closer to the next big event, email back and I’ll recommend one of our event-specific training plans.

– Rob

QUESTION

I’m just getting out of OSUT. Currently in hold over with gym access for this week and some of next.

Then starting airborne school and then to pre selection and selection.

I had purchased the programs to find something to train as a double for some of the weeks in airborne. Rucking isn’t a big limiter for me right now. Mainly push ups.

I’ve been a competitive CrossFit athlete for a long time and own four facilities. I was trying to mesh my program along with any extra that I could narrow down but I had trouble finding something for that. I would like to add in some training specifics to my current program. Mainly for push ups, running, and a small amount of rucking. The problem I’m having is inserting anything and not doing to much currently with mandatory training days.

ANSWER

I don’t have a plan which covers just those three events – but you could modify the Army IBOLC Training Plan.

Do the push up assessment and 2 mile run assessment from Session 1, and then the pushup and run progression on the Mondays in the plan.

Do the 6 Mile Ruck Assessment from SESSION 5 in the plan, then the follow on Friday Ruck progressions. If 6 miles is further than you need, do a 3-mile Ruck Assessment, and 3x 1-mile intervals for the progression.

– Rob

QUESTION

I saw your FBI SPECIAL AGENT PFT TRAINING PROGRAM Course and have some questions regarding that. Do you happen to have trainers that can train the clients instead of the clients reading and doing everything on their own?

ANSWER

Sorry, no. Our only location is here in Wyoming and we don’t do any personal training.

But the programming is simple, and over 500 aspiring FBI agents have used this programming to prepare for the FBI SA PFT.

– Rob

QUESTION

I was just wondering on how you decided on 800 meters being the distance chosen as the “speed over ground”?

ANSWER

The distance for the SOG intervals are determined by the distance of the assessment. They are 25-50% of the assessment distance, with 1/3 the assessment distance being the most common.

How did I determine these and the paces? A decade of hard work and trial an error.

– Rob

QUESTION

Thanks for the earlier recommendation of the Riker Program and the simple snacks for weight gain. Improved Bench-press to 215 up from 205 and am closing in on 225. Gained 6-8 lbs so up to about 178 from about 170.

On the 10lbs bottom sample drills for Barbossa, I was curious what depth is intended for the drill. A lot of triathletes in my area so felt like working to improve my swimming this next cycle.

ANSWER

No set depth as most won’t have a choice of pools. Use whatever is easiest for you in terms of pool access – but it should be 10+ feet if possible.

– Rob

QUESTION

I am retired Army with 30 years of service mostly in Army Special Forces and other parts of the Army Special Operations community. I am 65 years old and have continued physical fitness training since my retirement in 2006. I, like most older active people, am prone to joint injuries related to the wear and tear of military service. Without going into a laundry list of my injuries (back, shoulder, knee, elbow, hand) that periodically pop up, I would like to know if you have any fitness programs for older folks other than those that I see geared for the 45-55 demographic? My overall fitness goals are basically to maintain strength, cardio fitness, flexibility, and balance.

ANSWER

Several in their 60s and even 70s have completed our event/season specific plans on the mountainside – dryland ski, etc. with modifications for range of movement, impact, etc., but I haven’t any personal experience coaching athletes in your age group for day to day fitness.

Much of our programming automatically “scales” to the incoming strength/fitness of the athlete – for example, strength progressions based your 1RM or running progressions based on a timed 1.5 mile run. My concern is impact from some of our work capacity events and recovery overall .. i.e. you may very well need more rest between sessions.

Given all that, from what I’ve read, strength training can really benefit athletes in your age group. I’m assuming you know your way around the weight room … and from our stuff, I’d recommend you begin with the Big 3 + Run Plan.

This plan is focused on raw strength and running endurance. The strength work focuses on the back squat, hinge lift, bench press and pull ups, and the endurance work focuses on a 2-mile run. Both the strength and endurance work begin with assessments … so the plan “scales” to your incoming fitness.

If running is an issue, you could replace the 2-mile run effort with a spin or cycle. Rather than an assessment, I’d have you go for 30-60 minute efforts at a moderate pace (comfortable but not easy).

As designed this is a 6 day/week plan, but you can stretch it out take extra rest days. Just follow the programming in order.

– Rob

QUESTION

I’ve been training for about a year going for an SO contract. My PST numbers are as follows…

Swim-8:30-9:00

Push-75-80

Sit-70-75

Pull-14-16

Run-10:27-11:00

Obviously my run is very weak. I’ve been stuck at this time for months now. My athletic background includes baseball and some hockey, but neither of those really require a great deal of endurance. Would you suggest going straight to a PST specific program such as the PST or BUD/S program? Or start with something like the Run Improvement plan? My next PST is October or November I plan on getting in touch w/ a recruiter.

ANSWER

I’d recommend working though Captain Morgan from our Pirate Plans until you’re 6 weeks out from the official PST, then completing the Navy PST Training Plan directly before your test.

Captain Morgan has a strong endurance emphasis, including long swims and a progression built around a 6-mile run to improve running fitness. The Pirate Plans are designed as day to day programming for tactical units with water-based mission sets.

– Rob

QUESTION

I was hoping for some guidance. I have been looking at your site for awhile now as well as reading your articles. I am about to start back at a fully equipped gym after doing garage wods for the past few years, (crossfit style).

I am looking for something more specific to my needs and my hobbies. I am currently employed as a Correctional Officer but am about to start the process of hopefully transitioning to a Firefighter. I am hoping for a plan that is geared toward firefighters but also my hobbies include Trail running and Snowboarding, so I am hoping for something that compliments all 3.

Thank you for your time, I look forward to the workouts!

ANSWER

I’d recommend you train for your tactical job first, and use 2-a-days or the weeks prior to your sport season to train up for your sport.

To that end, since you’re currently a corrections officer, I’d recommend training for that now – much of it will transfer to our programming for firefighters. Our Notorious Prison packet of plans are designed as day-to-day programming for correctional officers and concurrently train strength, work capacity, chassis integrity (core), upper body hypertrophy and grip strength. Start with Rikers.

You could also complete our Fire/Rescue Programming, found in the Big Cat series of plans. These concurrently train strength, work capacity, chassis integrity, tactical agility, and overall stamina. Start with Jaguar.

Trail Running? Not sure your weekly mileage now, but look to increase overall mileage 10-20% week to build.

Snowboarding? Seven weeks prior to your season drop out of the tactical programming and complete our Dryland Ski Preseason Training Plan. Our pro snowboarders train alongside our pro skiers – doing this programming. It’s intense and will prepare you sport-specifically for the season. Once the season starts, drop back into the tactical programming.

– Rob

QUESTION

I am very interested in the LE Spirits Plan for $137. I was wondering if this plan has a lot of “clean and jerk” or “snatch” movements in it. I have a frontal ligament tear on my left shoulder and those specific movements, with a barbell, will cause a catastrophic shoulder dislocation.

If so, perhaps you could recommend a different plan. I am LEO and needing a long term strength and conditioning plan at the intermediate level.

Thanks for all you do!

ANSWER

None of the plans in those packets include snatches or clean and jerks. You should be good.

– Rob

QUESTION

Do you have a program you’d recommend that incorporates primary strength (DL, Squat, Bench, Press) with work capacity and….arms.

I’ve done a ton of your programming, but was wondering if you have one in mind that meets mid way with those attributes.

ANSWER

Big 3 + Run Training Plan with one change and one addition:

Change: Replace the pull ups in the plan with a 1RM Press and follow the same progression as the bench press.

Addition: Add the 4 Rounds of the Gorilla Complex – increasing weight each round until it’s hard but doable – at the end of every strength session.

– Rob

QUESTION

I’m reaching out today to get your opinion on the program I should go with in preparation for CBP academy. I have time to prep but want to pick a program that I can really focus on to enable mission success. Your guidance will be greatly appreciated. Thanks in advance.

ANSWER

LE Academy Training Plan.

Good luck!

– Rob

QUESTION

I am 53 and reasonably fit and reasonably strong. Do a little bit of everything. Looking for a hybrid strength run row general fitness program. Have done spartan triathlons. Not training for anything specific. Looking for a suggested intro plan to try for a month. Like to be ready to sign up for events on short notice. Ordered an athletes subscription.

ANSWER

SF45 Bravo – plan concurrently train strength, endurance, chassis integrity (functional core) and work capacity.

The SF45 Plans are designed for mountain and tactical athletes ages 45-55.

– Rob

QUESTION

I recently subscribed and have been looking through the different programs. It can be a little overwhelming and I’m hoping you can help.

I am currently in the National Guard and I recently became full-time. I have a future goal of becoming a Warrant Officer. At the moment I have become slightly out of shape. My fitness background is in power-lifting. I am pretty strong but I don’t have much endurance.

I need to start focusing more on military appropriate training which isn’t just lifting heavy and gorging on food. I have this fear of losing all of my strength (which will come with dieting and fat loss, I understand this). I want to continue to lift but I need to prioritize on conditioning.

Any suggestions. Five days a week is best for my schedule but I can make six days work.

ANSWER

Best Option: Military OnRamp Training Plan – initial focus is on bodyweight strength training and endurance (run, ruck), and later in the plan, free weight strength is included.

Next Best: Big 3 + Run Plan – Bench, Squat, Dead and Pull Ups, plus a running progression.

– Rob

QUESTION

Do you do any direct arm work ie curls, triceps extensions etc? Or are your swole biceps and triceps due strictly to the MTI workouts?

ANSWER

Not since I was in my 20s!

– Rob

QUESTION

I was trying to find a program you were working on for the older tactical athlete. Do you still have it? I am 48 years old and still active duty.

ANSWER

SF45 Packet I

SF45 Packet II

– Rob

QUESTION

I was looking at the USAF Phase II CRO/STO program, and it looks like something I want to subscribe to. I’m currently AD USAF, and I’m planning on attending the AF SpecWar Phase II early next year. I’m currently working through some of Jeff Nichols’s strength (then power/speed, then PJ prep) programming; perhaps you’ve heard of him.

What program would you recommend as a stepping stone to your Phase II program? I’ve been doing some short distance work with the majority of my training focused on high volume strength work. I’m currently enlisted, but I want to stand out AND be harder than any of these other dudes I’ll be competing with.

I appreciate your work and it has helped me immensely in the past!

Thanks for your time!

ANSWER

I’d recommend you roll right into the USAF CRO/STO Phase II Selection Training Plan now. Doing it now will give you direct feedback about your weaknesses – which are likely endurance and swimming based on your note.

After, roll into the plans/order in the Pirates Package of Plans which are designed as day to day programming for SOF with water-based mission sets. They will maintain your fitness while not overtraining you. These plans concurrently train strength, work capacity, chassis integrity (core), tactical agility and endurance (run/ruck/swim).

Eight weeks out, re-do the USAF CRO/STO Phase II Selection Training Plan.

– Rob

QUESTION

First thank you for the amazing and constantly adapting fitness programs and information. Your programs are top notch.

My background: I’m a mid 30’s former collegiate athlete with some military experience. I’ve had neck, low back injuries, as well as a full cartilage tear – and arthroscopic surgery- for my knee (thanks football). Your low back programming and the founders have significantly helped me. To give additional info, my previously hurt knee is only at around 70% of my good knee (even after PT) but slowly progressing. Recently I’m about midway through your “Operator Achilles” program and it’s exceeded my expectations. Definitely a great mental grinder with the sandbags.

My question: Just was given an amazing opportunity to go to SFRE with SF group in my area… but it’s in less than 5 weeks. Mentally I’m all in, but physically given my previously injured back and knee – and limited rucking – I have a bit of work to get prepared in short notice. * I’ve gone through SOF selections before* My question is should I begin your ruck based (I purchased your GR selection plan a few years ago and still have it) programming for week 1 or jump ahead to the correct week leading up to my Sept date? How should I incorporate the tapering period the week before?

ANSWER

Thanks for the kind words and congrats on getting the SFRE slot.

SFRE Selection Training Plan – beginning at week 1. The plan is progressive … so you can’t jump ahead.

One week before attending, skip ahead to week 7 in the plan – which is an unload/taper week.

Good luck!

– Rob

QUESTION

I first wanted to say thank you for always responding to my emails about your programming suggestions! It has been super helpful.

I have been working with a high school male athlete who just completed the super squat strength program with great success. He is going into golf season this fall but wants to continue to build for winter hockey. He was hoping to change things up a bit. Do you have recommendations on which of your programs would be a good transition for him?

Thank you!

ANSWER

Our hockey players train alongside our skiers for their pre-season work. The transfer has worked well for both pro and semi-pro hockey players.

Dryland Ski Training Plan

– Rob

QUESTION

I’m currently deployed and to complete one of your programs. I’m finishing up with TLU strength, next week is my last week. I have a few questions;

1 – should I take any time off between programs for rest or jump right into the next

2 – I’m looking for a good plan that combines cardio and strength training. Due to a recent ankle surgery, I’m trying to run as minimal as possible, especially with the terrain where I am now. I do have a stationary bike and a concept 2 rower at my disposal here, as well as a ruck with as much weight as I can put into it. Any recommendations?

Thanks for everything. I love the gains I have seen off of the program I am wrapping up. While I hate the way my legs feel… I love it at the same time.

ANSWER

1. The last week in our “Base Fitness” plans are an unload week, so no need to take any more time off before the next. However, TLU Strength is a strength plan and not an “base fitness” plan – so yes, you’ll want to take a week off before starting another.

2. Big 3 Plus Run Training Plan … Ruck @ 45# instead of the prescribed runs in the plan.

– Rob

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MTI’s Top Selling Training Plans for August 2019

by SSD

MTI’s Top Selling Training Plans for August 2019

Learn more about our Plans and Subscription HERE

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Arete 8.29.19

by SSD

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Building Better Soldiers, Army Magazine
Inside Russia’s Special Forces Aviation Training Squadron, Real Clear Defense
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Why the CIA doesn’t spy on the UAE, Reuters
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U.S. and Venezuela Hold Secret Talks, Small Wars Journal
‘There’s no one to help’: Russian mercenary industry’s toll on families, The Guardian
Danish Ex-PM Attacks Trump For Comments On Defense Spending, In Homeland Security
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How I learned to constantly test my OODA loop, Police One
“Back The Blue” act would turn attacks on police into federal crime, LE Today
Don’t be afraid of the dark: A look at night vision technology made with cops in mind, Police One
Stripping down strip mall fires, Fire Rescue 1
Home of fallen Pittsburgh police officer again targeted by vandals, LE Today
This is why you don’t want to be under a retardant drop, Wildfire Today
Increasing Wildfires Threaten to Turn Northern Hemisphere’s Boreal Forests from Vital Carbon Stores into Climate Heaters, Homeland Security Newswire
Young Commanders’ Mistakes, Officer.com
We lost five heroes in two days. Today we remember their sacrifice., LE Today
Sheriff: Deputy lied about being ambushed by sniper, LE Today
3 FIREFIGHTERS TREATED AFTER METH LAB EXPLOSION IN WV, Firefighter Close Calls

Mountain / Adventure

New Regulations Could Limit the Number Of Climbers On Everest, Unofficial Networks
10 Best Survival Books In 2019, Globosurf
112 Miles: Women Set the Wind River High Route FKT Record, Gearjunkie
The Best Bang for Your Buck Gear, Gear Patrol
Is Alaska Surfing’s Greatest Frontier? Unofficial Networks
Colorado Mountain Biker Creates Phony Signs After Getting Singled Out For Bad Behaviour, Unofficial Networks
Man Paddles from San Francisco to Honolulu, Unofficial Networks
Does Bear Spray Work? , Outside
The Big Picture: How I Found My Grit on a Semester in Baja, NOLS
70-Year Old Rider Wins ‘World’s Toughest Horse Race’, Adventure Blog
The Ten Sleep Route Manufacturing Controversy Explained, Climbing Magazine
A Mountain Bike Guide to Responsible Trail Etiquette, Osprey Packs
What Happened When a Wolf Attacked a Family in Banff, Outside
39 Supportive Things You Can Say To The Climber You’re Belaying, Semi-rad.com
Ski Instructors Salaries – How Much Do Ski Schoolers Make?, Unofficial Networks

Fitness / Nutrition / Health

The rise of digital fitness: can the new wave of high-intensity home workouts replace the gym? The Guardian
Cross-Adaptation for High Altitude: Can Heat Training and Cold Exposure Help with Hypoxia? Uphill Athlete
Mikaela Shiffrin talks gender equality and cycling vs. skiing, SNEWS
The 5 Best Bodyweight Training Exercises, Muscle & Fitness
Concussions linked to erectile dysfunction in former NFL players, EurekAlert
The Atlantic Says We’re Fatter Today than in the ’80s Because of Chemicals, Antidepressants, Microbiome. True? American Council of Science and Health
How to practice safer sunscreening, Science Daily
Suicide is a leading cause of death in the U.S. Here’s how Warren, Sanders, and other candidates want to help change that, STAT
Arms race between parasites and their victims, Science Daily
12 Health & Fitness Trends That Are Actually Worth Your Time And Money, Men’s Health
Paleo vs Keto vs Low-Carb Diets, Self
7 Steps to Barbell Etiquette, Breaking Muscle
A nutrition group sees portion control as the next diet movement, Quartz
These melatonin gummies are now my go-to sleep aid — they cut my nighttime restlessness in half and help me relax, Business Insider
The Truth Behind Fasted Cardio and Calorie Burn, Inverse

Interesting

Amazon under fire for new packaging that cannot be recycled, The Guardian
Some of the Brand-New Cars We’re Still Excited to Meet This Year, Gear Patrol
The New Ford Bronco: What You Need to Know, Gear Patrol
Saving sage-grouse by relocation, Science Daily
NFL Season Preview: The Best-Case Scenario For All 32 Teams, Forbes
The Future Of LinkedIn: 14 Experts Predict The Platform’s Next Big Feature, Forbes
Here’s how we get broadband Internet to rural America, Washington Post
Do plastic bag taxes or bans curb waste? 400 cities and states tried it out., Vox

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Q&A 8.29.19

by SSD

QUESTION

I recently purchased the coast guard rescue swimming program. I have only recently been practicing my swimmer, so I was just looking for some tips as someone just starting out, for example I get tired before able to complete the entire 450m swim, also do you recommend ear plugs while doing this? My next question would just be how to alternate using fins vs not, and for the 25m underwater swim, do you get to use fins for this ? If not, how can you practice to get better at this? I can do the 25m underwater the first time but I fail the final three times.

ANSWER

450m Swim? …. Practice and technique. Your swimming fitness will improve with more swimming. If you are attending the Rescue Swimming Course, improved technique will make a huge difference – Many hire a swim coach for an hour or two to work on the basics.

25m Underwaters … Do your best. More practice will lead to improvement. No fins.

– Rob

QUESTION

I’m purchasing your 5 mile plan (already been using the APFT plan and love it), to prep for IBOLC. Do you still suggest going 6 days a week without carbs, if my goal is to work primarily on endurance? Thanks I really appreciate all the work you guys put in to help out guys like me.

ANSWER

There are plenty of carbs in veggies and fruits. You don’t need wheat, oats, rice, sugar, pasta, potatoes, pizza, granola, etc.

Follow the guidelines. Cutting fat will make you faster.

– Rob

QUESTION

I am an outdoor enthusiast who in the past has always followed a Crossfit program of some sort. However, I have lost my enthusiasm/luster for this training. At the fundamental level, I enjoy the functional training but just can’t find a program that makes sense for me or my goals.

Right now I am in no way a competitive athlete in Crossfit or anything else. I would like general training that is going to prepare me to be the best outdoor enthusiast/athlete I can be. I am a newer climber and I am starting to dabble in mountaineering. I would like to continue to participate and improve at both. So I would like to find a general program that keeps those things in mind.

I like to train for no more than an hour a day 4-6 days per week. I have access to all equipment and do like the occasional barbell work.

Is there a plan that you think would be best suited for me?

Thank you in advance!

ANSWER

Our Greek Heroine Series is designed as “Base Fitness” for mulit-sport mountain athletes. These plans concurrently train strength, work capacity, chassis integrity (core), climbing fitness (rock), and mountain endurance (run, uphill hiking under load).

Start with Helen.

– Rob

QUESTION

I’m pretty interested in your alpine and backcountry ski training plans. My primary goal is to get in shape to ski hard next season as soon as there’s snow on the ground (so fingers crossed for late October).

I looked at the Dryland ski training plans and they sound good but the issue is that I ride my mountain bike hard, uphill, on technical trails, at least 2-3 times a week for 2-3 hours per session. I wonder how that will fit into a leg-intensive training plan. Looking at your 30-minutes per day dryland ski plan, do you think it would work out ok to start that plan and continue mountain biking or would something have to be adjusted? I’d have to do the program on ride days so as not to mess up recovery, right?

I also run a little, hike, climb and do yoga but I’m assuming that won’t affect anything.

Thanks for your help.

ANSWER

Our dryland ski programming is intense? Will you be able to do both MTB and the dryland work? If you’re super fit, but likely not, esp. at long 2-3 hours MTB sessions.

What MTB won’t give you is eccentric leg strength. As you ski, gravity bounces you down the hill, and with each bounce (turn), your legs must absorb this downward force. This takes eccentric strength, which is opposite and different than the concentric strength you use to push down on the bike pedals.

What I’d recommend is you do the Monday and Thursday sessions from the 30-Minutes Per Day Dryland Ski Training Plan. You should be able to work these in with your current work load, though expect to be sore. These sessions specifically train eccentric leg strength.

– Rob

QUESTION

I successfully completed the IBOLC training Plan and started IBOLC. The plan definitely improved my 5-mile run time and has prepared me for the heavy amount of Loaded movement we do during Field Operations. I am slotted for the 6 January Ranger Class, which gives me a full 8 weeks between IBOLC graduation and my start date to complete the Ranger School prep plan.

For the next 15 weeks of IBOLC, I am not sure how to train. IBOLC alternates between high and low tempo weeks. During the low tempo weeks, we have PT Mon-Fri, which includes bodyweight training and running intervals based on the Army’s PRT, and ample time (45-60 mins) to train on our own in the evenings. But then our high tempo weeks are entirely in the field, carrying a 45-60lb ruck continuously, which leaves time for only one or two training sessions on the weekends without limiting full recovery for the next week.

Is there a specific plan you would recommend I use during IBOLC? I want to be able to maintain the level of fitness I had coming into IBOLC so that I can complete the Pre-Ranger Program in November/December.

ANSWER

It seems the running and bodyweight strength work you’re doing on the low tempo weeks will keep you reasonably fit for similar work in our Ranger School Training Plan, and the rucking in the field will do the same.

What you’re missing is focused strength work, short work capacity, and chassis integrity work. I’d recommend you work through the sessions in the TLU Strength Plan for the times you have to train. These alternate between strength work, and work capacity/chassis integrity, for the most part, and the sessions aren’t terribly progressive … so you can have some time between efforts.

Make sure you’re getting one full day’s rest per week.

– Rob

QUESTION

I’m planning for a Himalaya backpacking trip with some friends. I’m an active duty service member, and have been hitting your Operator sessions for several years now. The obstacle I’m encountering is finding a plan for the rest of the group that is typically a hair to the right of sedentary. Our timeline is roughly a year out. Which plan would you recommend for them?

Thanks for all you do!

ANSWER

Backpacking Pre-Season Training Plan

– Rob

QUESTION

I was just included in a backpacking trip short notice, and I noticed that most of your hiking/ backpacking plans are seven weeks long. What do you suggest If I only have four weeks to prepare?

For context – we are doing the Ruby Crest trail which will include four 10 + mile days with 40 + pound packs.

ANSWER

Backpacking Pre-Season Training Plan.

The progressive – so start at week 1 and work through as much of the plan as possible in the time you have.

– Rob

QUESTION

I am trying to find a balance between triathlon and strength training. Are you able to create individual programming tailored to the previously stated? If you can, we can go into the specifics (age, exper, time, job, etc..)

ANSWER

Sorry, I don’t have the time to do any individualized programming, but our In-Season Strength Plan for Endurance Athletes is what you want. This is a 2-day/week plan, and each session trains strength, and chassis integrity (core) – what you’re missing with your high volume tri training.

– Rob

QUESTION

And I wanted to reach out to see if you could help

I want to do a pure bodyweight ‘bodybuilding’ program for the next 6-12weeks
I’m going to add chains / weight to the basics
But I’m staying away for barbells DBs etc

Is there a specific Program that could help
– that I missed?

ANSWER

Bodyweight Foundation Training Plan

– Rob

QUESTION

I’m a 53 year old urban firefighter with 21 years of service, I also started BJJ 2 years ago. Wondering which program you would suggest, SF 45 or BJJ program?

I used your ruck program for a trek in Spain and was well prepared, thanks!

ANSWER

SF45 Programming.

– Rob

QUESTION

Couple quick ones, if/when you can:

(1) I like to fuel with gels and Stingers when hiking and scouting in the mountains, but these are not allowed during the 6 days of the week. Is there a rule about ignoring the clean eating while in the mountains, even if its, not the main event I am training for? Rule of thumb here?

(2) Building a basement gym. Going to follow your recommendations on thick rubber mats for the barbells and kettlebells, but what about for the shuttles and floor work? I see you use the green grass-like mats. What are those and do you recommend them?

I tried to search these up on your site but failed to find them.

Finished Jedidiah and just started the Backcountry Big Game hunting plan. Kind of scared.

Appreciated!

ANSWER

1) “Event Nutrition” is different. So it’s okay to use gels, etc. during long endurance events.

2) We have turf. Not sure this is practical for a garage gym. We went for years just with a concrete floor … others go outside on a sidewalk and/or grass. Keep it simple.

– Rob

QUESTION

I’m looking for an all around gym based fitness program. I’m currently at IBOLC and have been using your APFT program attached to a weight lifting routine. I had recently tried the military on-ramp training program and loved the mix of barbell workouts (like bench press, squats, and cleans) with bodyweight, sandbag and free weight workouts. It was a lot of fun and great workouts! To be more specific for what I’m looking for I want something that will keep me in great shape for infantry and help improve for upcoming ranger school. I was also looking for a program that I could carry on and continue passed completion. To continue improving and building on the muscle that program created. Anything you would reccomend?

ANSWER

The Plans and order of the Greek Hero Packet are designed as day to day fitness for full time Military/SOF. They are the next step in our programming after spooling up with the military OnRamp training plan, and concurrently train strength, work capacity, chassis integrity (core), military endurance (run, ruck run), and tactical agility.

Start with Hector.

– Rob

QUESTION

First I just want to thank you for your hard work, I really enjoy your training plans and have found them greatly beneficial to my individual fitness.

I’m currently on Division Staff at Fort Drum but moving to take command of an infantry company in the next 6 months. Our commanding general is very passionate about physical training, but also mandates a fairly strict weekly outline to PT. It’s very “classic” army.

Monday-Long Run
Tuesday- ACFT/Strength Focus
Wednesday- Two mile improvement
Thursday- High Intensity Circuit type workouts
Friday- Ruck march.

I initially looked to your Greek Hero series (at least for the more fit soldiers in the formation to use as a foundation) but I feel I would have to alter them so drastically they would lose their effectiveness. I’m just curious what you suggest as a program to use that falls into this general outline. Additionally if you have any good arguments as to why we simply adopt your training program I’d love to hear them to build my own case for moving away from the above framework.

In general 10th Mountain has pretty good equipment at the Company level, and there are always plenty of sandbags to be made.

I appreciate any and all feedback, thanks for your time.

ANSWER

Congrats on your command!

Our Grunt PT Packet of plans is specifically designed as day-to-day fitness for line unit company. These plans use relatively little equipment and deploy our fluid periodization programming. The way it’s designed is each of your platoon would train a different fitness daily: one would train strength, one work capacity/chassis integrity, and one endurance.

The schedule doesn’t exactly follow what your general has laid out … so you’d want to ask permission later….

– Rob

QUESTION

I have been doing Tammy, and I really like it. I want to move on to something that still incorporates the sandbag movements, (toss and chase, get ups, presses, etc.) along with tac serpa, and hypertrophy work. I’m transitioning out of the guards but will still be in law enforcement and want to add some size but keep my strength. What do you recommend?

ANSWER

The plans in our Spirits Packet are designed for full-time LE and include sandbag work, strength, work cap, tactical agility, chassis integrity (sandbag), and upper body hypertrophy.

Start with Whiskey.

– Rob

QUESTION

m looking to lose weight (about 20-25#) and then gain back about 10-15# of lean muscle. I currently weigh around 195 and would like to get down to 165/170, and then build back up to 180/185 and then maintain that weight/strength.

I already have purchased the Backcountry Big Game Plan Packet that takes up the 7 months before an actual hunt so I am looking for a few other workouts to fill in the remainder of the year.

I was thinking to purchase:

Fat Loss

357

That leaves about 12 weeks for a couple more plans, but can’t really decide, or really know what I am looking for so do you have some suggestions? I hunt/hike, but I don’t want to be super skinny. I want more functional strength and to be able to hike 10 miles with 40# daily type strength. I have no desire to compete in Spartan Races or Crossfit games, but would like that type of physique/strength/endurance capacity.

Can you help me determine the best way to execute these plans as well?

I was thinking

1. Fat Loss

2. 357

3. ?

4. ?

5. Bodyweight

6. Resilience

7. Humility

8. Backcountry Big Game (ending before my first hunt of the season)

Would you scratch Bodyweight Foundation completely out? Move it to the first program?

Would this be a plan/schedule that I could repeat year after year in the same order?

ANSWER

Frank Church and Wrangell St. Elias from the Wilderness Professional Packet – these are multi-modal plans designed for game wardens, forest rangers, etc. and include a mountain endurance element (run, uphill hiking under load).

– Rob

QUESTION

A coworker recommended that I check out your training plans. I took a look at your website, but I’m not sure that any of the plans will work for me. I’m 56 y.o female. I recently had foot surgery and I can no longer run. I do row and bike. I like olympic lifting and have crossfit and HITT experience. I am in the Army, so I need to keep up with sit ups. I can no longer do standard push ups or lunges due to foot injuries.

What do you think, is there a plan that will work for me?

ANSWER

Our SF45 Packet of plans is designed for tactical athletes ages 45-55 – and from what we have, this is what I’d recommend for you. You’d need to sub the running in the programming for rowing/cycling, and make some other subs around your injuries … but this is what I’d recommend. SF45 Alpha is the first plan, click the “Sample Training” tab to see the first week of programming. I’d recommend you try it before purchasing.

Even though it’s for older athletes, this programming is intense.

– Rob

QUESTION

Wanted to let y’all know I’ve really enjoyed your workout plans and they’ve really helped me in a lot of areas of my fitness. I’m a combat Medic preparing for RASP and I’ve completed both the On-Ramp training plan and the RASP plan and have seen big gains in my chassis strength and endurance, especially with ruck marching. I’m 6’4” and was 194 and have gone up to 209 now. But I can’t seem to crack 50 push ups in my 2 min assessment! I’ve done all your recommended push up drills and seemed to have plateaud, much to my frustration. I have a month and half till RASP and I was wondering if you had any suggestions on what I should be doing to improve my push ups?

Thanks so much for all the help!

ANSWER

I’m assuming you’ve done all the different progressions in the Push Up Improvement Training Plan?

If so, you may want to try/test the “grease the groove” approach put forward by Pavel and the kettlebell guys. The idea here is that you do several hundred push ups during the day, but in multiple sets of low reps … never get close to failure – generally half the number of reps each set that you’re capable of.

More here: https://www.youtube.com/watch?v=JmOEgK5o2yg, and here: https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove/

– Rob

QUESTION

Good Morning Coach,

So I have recently purchased your programming because it is solid and the Athlete pack has the variety of training programs that I know work well. My game plan as of now is to do the Chassis program while preparing for my September 13th APFT and after doing the 6 week program transition to the day to day programming until I start the Air Assault Training program and at that point I hope to be back in the Regular Army (I am currently a US Army Recruiter but I’ll be heading to Fort Campbell and I need to prepare physically.) So coach I think that’s a decent program for the next 90-120 days. The chassis programming should help with lower back strengthening correct?

APFT/Chassis Prep

Day to Day Programming

Air Assault prep

ANSWER

Your plan is solid. The Chassis Integrity circuits in that specific plan are around 20-minutes long.

– Rob

QUESTION

I’m getting ready to finish up Waylon and really enjoyed the strength bias. I was thinking of staying on that path and starting either the Big 3 with Run or Super Squat. Gym based work capacity has grown stale so the idea of sprint & endurance work appeals more to me plus I’d like to take advantage of the northeast weather. Would I have better success staying with the density based progressions or would the switch to super squat make more sense? Thanks in advance for your advice.

ANSWER

Move to Big 24 – “everything works but nothing works forever” is the one truth of strength and conditioning. Switching up progressions will help you continue to gain strength.

– Rob

QUESTION

I’m sort of lost at the moment on what training plan to choose. I’m currently in the army national guard, and I’m getting out and going active duty army to attend RASP. That’s in one year. I’ve let myself go a bit as far as endurance and strength goes. I know you have a rasp selection prep, but wasn’t sure if I should just do that program on repeat until I attend Selection or if there was some sort of specific plan I could do to keep me in shape and up to that level of fitness until I needed the selection prep program. Just needed some guidance.

ANSWER

I’d recommend you begin our stuff with the Military OnRamp Training Plan, then follow it up with the plans/order in the Greek Hero Packet of Plans. These are designed as day-to-day programming for military SOF and Infantry and concurrently train strength, work capacity, endurance (run/ruck), tactical agility and chassis integrity.

Six weeks directly before RASP, drop out of the Greek Hero Plans and complete the RASP I&II Training Plan.

– Rob

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Stuff I’ve Learned, Part 2

by SSD

By Rob Shaul

(7) If what you are doing is wrong, stop doing it.

Often people find themselves in a “rut” – they know what they are doing isn’t right, but it doesn’t hurt enough to quit.

Know that a “rut” is a grave open at both ends. Staying in these situations past their due – job, relationship, whatever – will lead to bitterness and deepening discontent. Some do this for decades.

Often we keep doing the “wrong” thing because we don’t have the next thing decided or lined up. It doesn’t matter – stop doing the wrong thing, even if the next thing isn’t lined up. Stopping the wrong will force you to begin the journey to discover the right.

As you move on, the next thing doesn’t have to be perfect – it likely won’t be. But it must be a step in the “right” direction.

(8) Always work on the product.

Ever been to a restaurant with a great atmosphere, quality staff, beautiful furnishings, but mediocre food? Did you ever return?

Every bought a shirt based on its style, material, and flashy advertising only to put it on and have it not fit? Did you ever buy another from that brand?

Marketing, customer service, etc. are important, but are far down the priority list of the performance of the main product.

This principle applies to public service also – where your “product” is the primary function of your job description. Without a solid mastery of the fundamentals for this primary function, you’ll lose.

Businesses fail, and careers end when we stop working on the product.

(9) If it comes down to your “Head” vs. your “Heart,” go with your Heart.

I’ve yet to meet someone who when faced with a big decision went with their “heart” – and regretted it. This is true even if the decision ultimately didn’t work out. They started a business and it failed, for example, or started a relationship that ended.

But I’ve met many who went with their “head” in those situations and do feel regret, regardless of the ultimate decision outcome. They didn’t quit their job to start a business and went on to have a good career, for example. But in the back of their mind, they can never shake the regret of not going for it with the business.

Always go with your heart.

(10) Fix It.

See something that’s broken or needs to be done? Fix it.

“Fixing It” is the single most liberating and centering tool I’ve ever experienced.

The scale does not matter. Garbage in the parking lot while you’re walking into the grocery store? Pick it up and throw it away.

See an issue in another’s area of responsibility at work? Fix it.

Most see something that needs to be done but do nothing because they feel it’s beneath them or “not my job.”

Positioning yourself above another or above the mission …. both involve internal conflict and a decision.

Right before you decide to not “fix it,” part of you knows that you should. This is the virtuous part of you, and you must consciously push this part of you aside to arrive at “Not my job.” This shove wounds you. It’s a self-inflicted wound.

“Fixing it” avoids this conflict, avoids this wound, and is incredibly liberating. As well, “Fixing it” is humility in action. Nothing kills self-righteousness like humility and centers you to what is important.

(11) No one is thinking about you.

In my 20s and 30s, I worried about what others thought about me.

In my 40s, I knew they were thinking about me, but I didn’t care what they thought.

In my 50s, I finally realized they were never thinking about me in the first place.

Under 50? This should save you some trouble.

Note: I didn’t come up with this one. I read it years ago, somewhere …

(12) You don’t want to be bitter, at 70.

We all know senior citizens – folks in their 70’s or older – who are bitter, impatient, angry, petty, unhappy … just plain miserable. You don’t want to end up like that.

How to avoid it?

Learn from your mistakes. This takes acknowledgment that you made a mistake, reflection and analysis as to what happened, and a commitment to do better next time.

Forgive. Both yourself and others. The Stoics say, “forgive, then forgive again.” Forgiveness is a gift to yourself.

Be tolerant. As we age we should learn that the differences which made us intolerant in our youth are unimportant in the big scheme of life. The happiest and wisest older people I know are also the most tolerant of others. Learn from them.

Embrace death. Not only the final lights out, but also the diminished capacity that comes before. Fully accepting your aging and mortality will crystalize that time is precious, and cause you to spend what you have on the truly important commitments and relationships. It will help you do the most difficult of all things – truly live in the present and count your blessings.

Have you learned Stuff? Willing to share? If so, email it to rob@mtntactical.com and we’ll compile it for others.

You Might Also Like Stuff I’ve Wish I’d Learned

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Stuff I’ve Learned, Part 1

by SSD

By Rob Shaul

(1) There are no shortcuts.

Tim Ferris started the “Life Hack” movement with his book, the “4-Hour Work Week.” I remember reading his book when it was all the rage, and wondering to myself if I was the only one who thought a man who sold private-labeled nutritional supplements (a dirty business) for a living and cheated his way to winning a Tango dancing and sumo wrestling contest, was a douche bag.

Life hacks, and short cuts in work, relationships, nutrition, fitness, education, etc. are distracting dead ends.

The quicker you stop looking for short cuts, and get to work, the sooner you’ll find fulfillment.

(2) You don’t want to take the shortcut anyway.

If you shortcut or cheat your way to a position, relationship or success in any life arena, it will haunt you.

Others may admire your “accomplishment” but you’ll know the truth, and this knowledge will dog your mind and chew down your self-worth.

Shortcuts never end well.

You want to earn it.

(3) 3 Things Make You Happy …

Work You Love
Living in a Place You Love
Being Around People You Love

Two out of three and you’re doing better than 90%.

Three out of 3 and you’ve hit the jackpot.

One out of three and something isn’t right … you’re unsettled.

Zero out of three and life is miserable.

Of all three, living in a place you love is perhaps the easiest to nail. Most are most comfortable where they grew up, but other factors include the weather, culture, and what you like to do recreationally. I always knew I wanted to live in a place where I could hunt and fish, and other than my time at college back East, the only places I’ve lived are Oregon, Alaska, and Wyoming. When other areas in my life were dark – family, work – I could always escape to the mountains or sea.

Being around people you love is the one you can least control. Relationships end. Kids move away. Couples divorce. Parents age.

Doing work you love is the most slippery because it’s not obvious, and often, changes.

The reality of paying the bills often makes choices for us.

It takes time to align the reality of our talents with work that meets them.

Work you love today, may not be work you love tomorrow. I loved being a military officer until I didn’t. I loved being a journalist and publisher until I didn’t. I love being a strength and conditioning coach …. until I won’t.

Know that as you age and grow, you’ll change and your work may need to change too. If this happens, embrace it.

Career change is invigorating!

(4) Social skills are overrated.

I’m a textbook introvert. Crowds, bars, parties – make me uncomfortable, even at 51.

In my youth, I was convinced something was wrong with me and marveled at the social butterflies who sought out these social encounters and excelled in them. Eventually, I noticed that the best people at parties were not solid people outside.

To a person, they never followed through. When help was needed, it was always the quiet people who arrived to lend a hand.

I observed that the men who were best with women, were often not very good men. And the women who were the most popular at parties, were empty shells one-on-one.

Much is written about the importance of networking, first impressions, appearance, communication skills, etc.

Whatever.

I’ll take a socially awkward, quiet, hard-working grinder who keeps promises, and follows through any day of the week over the “life of the party” everybody likes.

(5) Heaven is full of 3-year olds …

And 4-year olds, 5-year olds … and 26-year olds, it doesn’t matter, as long as they are your children. Nothing in life brings me joy like spending time with my children and playing. It doesn’t matter what we’re doing … and I’ve got kids from 26 old to 1 week. No work accomplishment or accolade, personal relationship, time with friends or beautiful women compares to wrestling with my 3-year old, bench pressing with my 24-year old, fishing with my 26-year old, or rocking with my brand new week-old daughter.

I don’t write this to be altruistic, nor do I claim to be a great father.

This is purely selfish. I’m not sure my kids enjoy the time they spend with me as much as I enjoy the time I spend with them. It doesn’t matter … I’ll take all I can get.

(6) Play is Dessert. Building is Protein.

Living on cookies and ice cream would be awesome at first, but won’t sustain you and eventually, you’ll grow soft, weak and unhealthy. The same is true for play or recreation. I often read, and hear people dream of quitting work and surfing for a year, or climbing for a year, or hunting year-round, and ache for them.

Play won’t sustain you. Good hard work – which is worthy of your talents, challenges you, and brings pride and satisfaction, is the protein which makes us strong.

I’ve met many who bought into the “play” fairytale and have moved here to Jackson to live it. All have big smiles … and sad eyes. They rotate from service job to service job, and play activities to play activities … skiing to mountain biking to surfing to paragliding to climbing to kayaking, and on and on.

“Happy” on Instagram is not happy in real life.

The problem with constant play is you’re not building anything. You’re just consuming.

Humans are builders – a company, a career, a community, a family. Building sustains us in a way play never can.

Play is important. I went 10 years without taking a vacation … and there were some dark periods in that time – so I know. But play will not sustain you.

Always be building.

Have you learned Stuff? Willing to share? If so, email it to rob@mtntactical.com and we’ll compile it for others.

You Might Also Like Stuff I’ve Learned, Part 2

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Arete 8.22.19

by SSD

Military / Foreign Affairs

Italy government crisis: Fate of coalition to be decided as PM faces removal, BBC

Army study recommends more sleep for recruits at basic, which drill sergeants will absolutely not disregard or anything, Task & Purpose
US progresses F-16 sale to Taiwan, Janes 360
Navy in the process of developing an unmanned “Ghost Fleet”, War is Boring
Army announces more deployments, sending two brigades to Afghanistan & Europe, War is Boring
A Guide to Becoming an Admiral in the Russian Navy, War on the Rocks
US Southern Command head focused on ‘day after’ in Venezuela, Stars & Stripes
The US Just Launched a Long-Outlawed Missile. Welcome to the Post-INF World, Defense One
Syria Changed the Iranian Way of War, Rand Corp
Millions more will be soon be allowed to shop on military bases. But some veterans wonder how they’ll get access., Marine Corps Times
Trade Dependence and Politicization: Lessons From the Japan-Korea Conflict, The Diplomat
The US Army Is Struggling to Staff Its Cyber Units: GAO, Defense One
Japan Officially Selects F-35B for Its STOVL Fighter, The Diplomat
Russia’s New Arms Give the U.S. Room for Pause, Real Clear Defense
Why Vanguard Bank and Why Now? Explaining Chinese Behavior in the South China Sea, Rand Corp
It Matters If Americans Call Afghanistan a Defeat, The Atlantic

First Responder / Homeland Security / Wildland Fire

Spain’s Worst Fire This Year Engulfs 25,000 Acres on a Canary Island, NY Times
California adopts country’s strictest law to curb police killings, The Guardian
French Police Suicide Rate Climbs, French Govt Is Flummoxed, In Homeland Security
What the data says about gun deaths in the U.S., Pew Research Center
Cops: We can’t fix everything. We have limits. Now it’s time for the public to step up., LE Today
California Police Deploy Knightscope Robot to Monitor Public Areas, Officer.com
New rules require Phoenix cops to report every time they point their firearm at someone, LE Today
8 firefighters, 2 residents hospitalized after garage fire spreads into Pa. home, Fire Rescue 1
Missouri Youth Football Team Choose “Thin Blue Line” Uniforms, Police One
The True Story of the Pulaski Fire Tool, Wildfire Today
Oops: Fake cop pulls over unmarked van full of real detectives, LE Today
AG Barr: “We Must Have Zero Tolerance for Resisting Police”, Police Mag
Spending on illicit drugs in US nears $150 billion annually, Science Daily

Mountain

New Regulations Could Limit the Number Of Climbers On Everest, Unofficial Networks
Seven Ways to Explore Patagonia, Outbound Collective
Hoka One One’s New Hikers Helped This Foot Pain Sufferer Enjoy Trails Again, Adventure Journal
Industry Buzz: Everest rules, Jeremy Renner, POW, OutsidePR, deadly rockfall, and more, SNEWS
The Nine Circles of Hiker Hell, Outside
prAna Offers $100K to Quit Your Day Job and Chase Your Dream, SNEWS
In The Land of Happiness, There Should Be No Tears, Arcteryx
Best Rain Jackets for 2019, Outdoor Gear Lab
The Burrito Manifesto, Freeskier

Fitness / Nutrition / Health

The rise of digital fitness: can the new wave of high-intensity home workouts replace the gym?, The Guardian
Form Swim Goggles Review: Fitness Tracking at the Pool, Gear Latest
Garmin 45: Dollar-For-Dollar This Is the Best Garmin GPS Watch For Runners, Gear Institute
Is It More Important to Run Faster or Run Longer?, Outside
Tired of Feeling Tired? Boost Your Brain Power With This All-in-One Brain Training Bundle, Futureism
Japanese Weightlifter Eishiro ‘The Tank’ Murakami Lives Up to His Nickname, Muscle & Fitness
Children Make You Happier — Once They’ve Left Home, WebMD
The Keto Diet Is Popular, but Is It Good for You?, NY Times
Regular Exercising Improves the Quality of Your Sleep In More Ways Than You Think, Science Times
Need a mental break? Avoid your cellphone, Science Daily
Kevin Hart Reminds Us that You Don’t Need a Gym to Stay Fit, Muscle & Fitness

Interesting

Amazon under fire for new packaging that cannot be recycled, The Guardian
How Life Became an Endless, Terrible Competition, Real Clear Politics
A Guide to Not Killing or Mutilating Artificial Intelligence Research, Homeland Security Newswire
RAND’s Summer Reading List for Congress, Rand Corp
Why You Should Never Borrow Someone Else’s Charging Cable, In Homeland Security
FedEx’s visionary founder is a disrupter at risk of disruption, The Economist
CAKE ‘Kalk&’: E-Moto Brand Launches 1st Street-Legal Model, Gear Patrol
Pirates, Slavers and Poachers: Violence on the High Seas, NY Times

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Q&A 8.22.19

by SSD

QUESTION

Is it feasible to perform the ACFT Improvement Plan in the morning in conjunction with the Rucking Improvement Plan in the evening after work (more specifically the block of weeks which train the 6 mile ruck assessment)? I’m relatively fit and want to ensure that I’m training all aspects of military fitness, but want to minimize injury. Any advice would be appreciated.

ANSWER

It depends upon your fitness. If you stop making the progressions on either plan, pull back from one.

– Rob

QUESTION

I am a cop in Philadelphia, having trouble putting on size. I had the same issue in the army. I have a super fast metabolism. I want a plan that will add size but still keep my core tight , because we fight a lot with bad guys in Philly. So I guess what I’m asking is what would you recommend to but on size but still maintain endurance?

ANSWER

I’d recommend focusing on hypertrophy for a cycle, then moving to a mission-direct training plan.

Start with our Hypertrophy Plan for Skinny Guys. This plan is laser-focused on adding mass. Be sure to increase your protein intake while completing this plan – drinking whole milk is an easy way to do this.

Follow it up with Whiskey, which is the first plan in our Spirits Packet of plans for full time LE Patrol and Detectives. These plans concurrently train strength, work capacity, short endurance, chassis integrity (core), tactical agility and upper body hypertrophy.

– Rob

QUESTION

I am greatly interested in the monthly subscription but, have many questions! First I am not 100
5 sure where to start. Im a 30 year old Active Duty Marine in OK physical condition.i have tried SEALFit for a number of years and haven’t worked past the first few week preliminary plan to even start the 8 week program. What I need is a better base I need to slow down and develope better roots of fitness and strength. So my question is where do I star? I see “base” workout plans with many sub catagories and not sure what road to take. My end goal is to Prep for A&S / MARSOC 2-2.5 years down the road (with an actual goal of SOCS attached to MARSOC not actually a Raider- shooting for stars hoping to land on clouds). One last question, are the work out plans printable, or PDF downloadable, or does it require internet access? How compatible is it with apple? Thank you so much for your time all info is greatly appreciated.

ANSWER

I recommend our the plans and order in our Pirate Packet of plans. These are designed for LE/Military SOF with water-based mission sets, and include swimming/pool work.

Plans are all online, accessed via a computer online or smartphone via our app.

– Rob

QUESTION

I’m just about to start Week 2 Build phase (Everest Training Plan). I feel healthy and strong. I was wondering if the easy pace per mile was programmed as a maximum or minimum pace for the longer runs. I’ve been running faster than recommended but understand that this could cause more fatigue or potential injury, etc. Is it ok to run as fast as I feel comfortable? should I make myself slow down and stick to the advised paces?

ANSWER

Easy Per Mile Pace is the maximum pace. It should feel really slow. Don’t go faster … we’re training aerobic base with this slow stuff.

– Rob

FOLLOWUP

Also, I suffered an injury during box squats yesterday. It was a sharp pain in my adductor area that reached its most severe pain when I was low and pressing up. Since then it’s radiated around my ham and quad and caused discomfort in the back of my knee. I seem to remember something similar that came and went a few years ago when climbing. After my self diagnosis from internet research 😉 it seems like it could be a minor impingement.

As you know, I’m on a tight training schedule. Given that, would you rest a day (more – until it subsides)? Or continue with the program and avoid exercises that antagonize it?

I want to push through – in my previous experiences most injuries will sort themselves out.

What do you recommend?

ANSWER

I expect athletes to train hurt, but not injured. The difference? Training hurt won’t make it worse. Training injured will.

Use your best judgment.

– Rob

QUESTION

I’m nearing the end of a trail running program and I’m looking for a program to start to get ready for ski season and gain overall body strength again. I haven’t been in the gym in quite some time and will be looking to do backcountry skiing but I’m not starting from a strong gym base. Where should I start and how should I progress later into the preseason?

ANSWER

I’d recommend starting back at strength with the MTI Relative Strength Assessment Training Plan.

After, complete Wrangell St. Elias, then Bob Marshall form our Wilderness Packet of plans.

7 weeks out from your ski season, drop into and complete the Backcountry Ski Preseason Training Plan the 7 weeks directly before your season starts.

– Rob

QUESTION

I used your Afghan training plan prior to deployment in 2010 – thank you for sending it to me. It got me in great shape to run up and down mountains made of lose shale with a bunch of Army 18-25 year olds (I was 41). Since then my son has gifted me your Combat Dive training plan (I dive for work) and he has bought a few of your plans for himself (he gets commissioned and goes active duty Army in December.)

I turn 51 in November and have a question about age. I have found very little research on the body’s changing nutrition and supplement needs as it ages – specifically goes over 50. What I have found on the internet says that generically the substances that help when you are younger (protein (from food and/or powder), creatine, beta alanine, etc) keep on helping performance as you get older. It is hard for me to believe that supplement companies have not or are not specifically looking at aging athletes and what they need for their bodies to keep performing at a high ability level. The folks I know at 50+ have a LOT more money now that they could spend on supplements and quality food than they had when they were younger.

Have you and MTI looked at this issue – nutritional and supplement needs of 50+ athletes?

ANSWER

We don’t recommend any nutritional supplements. Eat real food. I would say that you’ll need to get super strict on your diet … HERE are our guidelines. Not in terms of caloric intake, but avoiding bad carbs and all sugar. I’m 51 and in January cut out my cheat day. It’s made a huge difference in my weight and fitness performance. Older I get, the more my metabolism slows down, and less I can get away with diet cheating.

The only supplement I recommend and am prescribed for, is testosterone. This will make a huge difference for you. If you haven’t already, have your doc get you a blood test for this.

Finally, in terms of programming, our SF45 Programming is specifically built for tactical athletes ages 45-55, and makes allowances for knees, etc.

– Rob

QUESTION

Just signed up for MTI and I’m looking for a good plan to fit my needs, I like strength and hypertrophy training but I’m also trying to lose weight and enjoy some short endurance cardio or circuit type training to assist with that as well as help with just getting in overall better shape. I’ve looked at the officer sessions and those have some good training points that appeal to me but I am not a LEO, what would you recommend ?

ANSWER

Yes on the LE Programming. It includes upper body hypertrophy, plus strength, work capacity, short distance endurance, chassis integrity, and tactical agility.

Start with Whiskey.

Lots of civilians do our tactical programming. No worries.

– Rob

QUESTION

Not sure which plan is best for me? 16 year SR NCO of the ARSOF community. I recently did a 40 minute grass drill team PT event with some Co workers and realized how far i have dropped off; i was the anchor limiting our success. Current ball park times: 2000m row-6:55, 2 mi run-16:30, 5 mi run-49:00, 12 mi ruck-2:50:00. Goals: increase overall aerobic capacity with some lifting mixed in to keep my sanity (just finished 12 week conjugate lifting block). At first i was drawn to the ultimate work capacity plan, but also saw benefits of the valor plan. The plan was to do one of these then jump on a running plan, thoughts?

ANSWER

Go right to our Greek Hero plans designed for full-time soldiers and military SOF. Start with Hector.

These plans concurrently train strength, work capacity, chassis integrity, tactical agility and military endurance (run/ruck).

– Rob

QUESTION

I spent some time browsing through your plans and have been having issues narrowing down the options- hoping you can help me out. Specifically I was looking at your backcountry big game program- I guide in Southwest Montana and am looking to get better conditioned for the upcoming season. I am not sure how to gauge my current conditioning level so I am struggling with whether that plan is right for me or if I need to look at something else, also due to the fact that the season opens in just a little over a month- so I realize I may be behind but I guide through December so would need to keep the fitness level up.

ANSWER

You’ll want to do as much of the Backcountry Big Game Hunting Training Plan as possible before your season starts.

The plan is progressive – it gets harder as you work through it.

– Rob

QUESTION

I bought the program for my son, he is going to try and become a Navy Seal or SARC

( Special Amphibious Recon Corpsman), just wondering what program he should be using? He is going to boot camp in November. He is going to try and get a Corpsman in order to go SARC. But if that doesn’t happen he is going to try fo Seals.

ANSWER

I’d recommend he start with the Military OnRamp Training Plan, then follow it up with Barbossa from our Pirates Packet of plans. These plans are designed for LE and Military SOF with water-based mission sets and concurrently train strength, work capacity, chassis integrity (core), endurance (run, ruck, swim), and tactical agility.

– Rob

QUESTION

I’ve been doing the LE officer sessions and was wondering what are your thoughts about adding an extra strength workout 2x a week to bring up my bench or DL?

ANSWER

Better would be to drop out of the LE Sessions for a cycle and focus on strength with one of our strength plans, then move back to the Officer Sessions.

Options:

1) Big 24 Strength – awesome programming. Replace the Walking Lunges in the plan with the Dead Lift and follow the same progression for the dead lift as does the Back Squat in the plan.

2) Big 3 + Run – focuses on the Back Squat, DL and BP, plus running!

– Rob

QUESTION

Do you know when you will be holding the next Advanced Tactical Programming course?

ANSWER

Looking at the first week of November. We’ll announce it in our newsletter, Beta.

– Rob

QUESTION

I have a question regarding the strength portion of the Big 3 + Run plan. From what I can see in the sample training, this program is strictly working percentage-based progressions for the 3 lifts throughout the plan. Is that correct, or do auxiliary lifts get incorporated along the way?

ANSWER

Plan deploys what we call “density” training, which combines a percentage based work and a clock.

Focus is on the Big 3, plus pull ups only. No auxiliary strength work. Strength sessions will run 50-60 minutes as designed.

– Rob

QUESTION

I am a trooper in MD and a K9 handler. We are thinking about adding dogs to our SWAT team. I am wondering do you have a daily swat workout and what plans you would suggest for passing the initial PT test. Thank you in advance.

The test is one day. Below are the details:

Timed 22 mins

1.5 mile run

Weighted rope climb 25 lbs

62 sit ups

30 push ups

5 weighted pull ups 25 lbs

2 sets of stairs run. Approx 15-20 steps

All exercises completed in under 22 mins

ANSWER

SWAT Selection Training Plan

Do the pull up assessment, and follow on progressions, in a 25# weight vest. The plan doesn’t include a rope climb … so make sure you can do that. Technique is key for doing it in a vest.

– Rob

QUESTION

I am a TAC at the United States Military Academy Prep School and was recently put in charge of the Sandhurst Team for this upcoming year. This year there is an informal Sandhurst competition at the end of OCT and then the actual international competition is in April.

I can begin training August 5^th and will have to approximately October 26-27^th for the fall competition. And then I will have from post fall competition until April to train for the international competition.

My original thought was to do 2 weeks of the Ramp-up program and then the 8 week Sandhurst prep for the fall competition and then continue the build from there.

Looking for your recommendations on how to properly program with the endstate of being ready for the Spring Competition but the fall one is mandatory for us to participate in.

ANSWER

Your plan is solid. After the Oct event, drop into the plans/order in the Virtue Packet (skip OnRamp and start with Humility) until you’re 8 weeks out from the April Comp, then re-do the Sandhurst Prep Plan.

– Rob

QUESTION

Quick questions for you- is there a big difference between the busy operator plans? If so, how do they differ? Thanks for the info! If it helps, I’m going to Civil Affairs selection October.

ANSWER

Each Busy Operator Plan has the same general goal – multi-mode training for SOF where strength, work capacity endurance (ruck/run) and chassis integrity (core) are trained concurrently.

The specific way each individual plan trains strength, work capacity and endurance are different, but the overall goals are the same and the plans can be completed in any order.

Busy Operator I

– 6 weeks, 5 days/week

– Weeks 1-2 have a strength emphasis

– Weeks 3-4 have a work capacity emphasis

– Weeks 5-6 have an endurance emphasis

Busy Operator II

– 6 Weeks, 6 Days/week

– Weeks 1-2 have a strength emphasis

– Weeks 3-4 have a work capacity emphasis

– Weeks 5-6 have an endurance emphasis

Busy Operator III

– 6 Weeks, 5 days/week

– Every week is relatively balanced and includes 2x strength sessions.

– Rob

QUESTION

I had surgery to repair torn quadricep tendon on my left knee. I am in a brace from my hip to my knee and currently have to keep my left leg straight. I looked at the MTI leg injury program but several of the exercises require the injured leg to bend. Do you have any additional suggestions?

ANSWER

You could do most of the exercises in the Leg Injury Training Plan. Some would be awkward, but it could be done. This is the plan from our stuff I recommend.

– Rob

QUESTION

I am currently deployed and was referred to you by my XO and DET Commander. I purchased a subscription and have been browsing over the last two days, I have to say your programs look to be top notch but the selection is a bit overwhelming and I cant seem to pin point which one I want to start with, I was hoping you would be willing to take the time to help me out.

Currently, I am aboard the airfield in Kuwait so I have access to a decent amount of equipment and nutrition (which can be supplemented if necessary)

A little about me

Current stats 31 years old 73” 215lbs average build, approximately 29% BF

Initial goals 190 @ 10% BF with an overall improved fitness level.

Up until about 5 months ago I was very active with biking, snowboarding, running and two a days in the gym. I am not a stranger to putting out but also listening to my body and not over training (too much too soon). If we could work towards a program to get me back on my feet, in the gym, motivated and moving in the right direction I will be eternally grateful.

I have 6 months to dedicate to reaching my goals of (PFT and CFT high scores and possible competitions upon returning to the states. My XO also wants me to join him for a Marathon a few months after returning but that isn’t my focus right now.

ANSWER

Start with our Military OnRamp Training Plan.

As well, fix your diet. HERE are our dietary recommendations. You can’t outwork a shitty diet – clean it up and you’ll shed fat.

Email back after completing the OnRamp Plan.

– Rob

QUESTION

I am in the Army SF Q-Course. I have been doing the bodyweight training plan, however I feel like my overall strength is declining. I was wondering if you have a plan that includes bodyweight training (mostly for apft’s), endurance training (rucks/runs), as well as gym based strength training? I guess I’m looking for one that hits it all. Any recommendations?

ANSWER

Instead of trying to train for everything at the same time, we’d rather have you train the mission-direct fitness demands of a soldier (“base fitness”) until your 3-6 weeks from the next APFT, then drop into a focused APFT Training Plan into the assessment. After the assessment, go back to base fitness programming.

However, our Airborne School Training Plan includes focused training for the APFT, as well as weight-room based strength work, multi-modal work capacity (think sandbag cleans to a 200m run), and chassis integrity (core).

Better for you now would be to do Hector from our Greek Hero Packet now. This plan concurrently trains strength, work capacity, chassis integrity (core), tactical agility and military endurance (run, ruck run), then use the APFT Training Plan directly before your next scheduled APFT.

– Rob