Arete 12.27.18

by SSD

Military / National Security

Making Intelligence Work: A Call to Reform and Re-organize the Afghan Intelligence Community, Small Wars Journal
Dunford Addresses Talk of Afghanistan Pullout at Holiday USO Show, Small Wars Journal
Trump, Erdogan Agree to Coordinate U.S. Pullout From Syria, Small Wars Journal
Social media efforts to combat foreign interference, Homeland Security Newswire
How Did Rifles With an American Stamp End Up in the Hands of African Poachers?, NY Times
China exerting “sharp power” influence on American institutions, Homeland Security Newswire
U.S. Navy Asks More of Its Underwater Fleet, RealClearDefense
Good Riddance to America’s Syria Policy, Foreign Policy
International Impediments: A Counterterrorism Strategy Study, Small Wars Journal
Artificial Intelligence and the Military: Technology Is Only Half the Battle, War on the Rocks

 

First Responser / Wildland Firefighter / Homeland Security

FEMA to fund a study of health effects on wildland firefighters, Wildfire Today
A description of Hotshot crews in the 1940s, Wildfire Today
Some federal employees look for other ways to make ends meet during shutdown, Stars and Stripes
Documenting hate in America: What ProPublica found in 2018, Homeland Security Newswire
Ways to stop a rogue drone, Homeland Security Newswire
The IRA and political polarization in the United States, Homeland Security Newswire
Islamic State greater draw for U.S.-born recruits than al Qaeda, Homeland Security Newswire
Suicide rates among first responders 20 percent higher than general public, Law Enforcement Today
If You Don’t Trust Cops, You Don’t Report Crimes?, Law Enforcement Today
New Federal Prison Reform Based on Texas Program, Police Magazine
How Much Border Wall Does $5 Billion Buy?, Officer

 

Fitness / Nutrition / Health

New Office Hours Aim for Well Rested, More Productive Workers, NY Times
HDL Cholesterol: Too Much of a Good Thing?, NY Times
New Study Suggests Exercise is Effective to Treat High Blood Pressure, Interesting Engineering
Scientific Studies That Will Improve Your Running Fitness, Runner’s World
Low on Time? Why Rest-Pause Training Gets You Strong Faster, BarBend
How dietary fiber and gut bacteria protect the cardiovascular system, Science Daily
This Type of Illiteracy Could Hurt You, NY Times
20 Ways to Eat for More Muscle, Muscle & Fitness
Rethink Your Warm Up, Breaking Muscle
The Pyramid of Athletic Development, Breaking Muscle

 

Mountain

Death Valley Hiker Pulls Plug on Solo Crossing, The Adventure Blog
The Insider Guide to North America’s Best Ski Towns, Outside Magazine
First Avalanche Fatality Of 2018-2019 Season Reported In Wyoming, Unofficial Networks
Q&A with Alpinist Assistant Research Editor Anders Ax, Alpinist
Antarctica 2018: Eric Larsen Retrieved From the Ice, Massive Storm Makes Skiing Tough, The Adventure Blog
Adam Ondra onsighting Just Do It at Smith Rock, the uncut video, Planet Mountain
How to Shred Colorado’s Abandoned Ski Resorts, Outside Magazine
The Best Semi-Rad Adventure Charts of 2018, Semi-Rad
Researchers Stash Cameras in Bushes to Show Wolves Are Anglers, Too, Adventure Journal
New Rules Make Everest More Expensive Than Ever, Outside Magazine
NPR’s How I Built This | Burton Snowboards: Jake Carpenter, Unofficial Networks

 

Interesting

Noam Chomsky: Social media is “undermining democracy”, Salon
The inner workings of Vladimir Putin’s state, The Economist
On the Surface, Hungary Is a Democracy. But What Lies Underneath?, NY Times
Indonesian Tsunami: Scenes of Devastation, NY Times
Not very merry: US stocks plunge before Christmas, Stars and Stripes
The Most Popular RAND Research of 2018, RAND
Most Voters Have Positive Views of Their Midterm Voting Experiences, Pew Research Center
How to Build Fireproof Towns, Outside Magazine
There Is A War Between Science And Religion, Science 2.0
Interpreting emotions: A matter of confidence, Science Daily

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Q&A 12.20.18

by SSD

QUESTION

I will be attending Seal Officer Assessment and Selection in the middle of May.  It is one week of physically intense training comparable to the first phase of BUD/S. From what I’m told there will be an intial PST and that is the only official assessment. The other things include  1.5 mile ocean swim, boat and log PT, distance runs on sand, and o-course runs. I am currently working through William Kid and will finish the 2nd week of December which gives me 21 weeks before SOAS.  Which plans should I follow before then?

ANSWER

I’d recommend the BUD/s V2 Training Plan prior to SOAS. It could be overkill – but it’s better to be over prepared than under prepared. Here’s the plan line up.
Weeks    Plan
1-6          US Navy PST Training Plan
7-13        Blackbeard
– Rob

QUESTION

Good morning. I train 3-4 days per week using your programming. In regards to missing a session, what is your recommendation if you miss 1-2 weeks of training due to medical reasons since the training is progressive in nature? Still pickup where you left off per your note under common questions? Cycle back a few days? Currently finishing up Bodyweight Foundaiton before progressing to Military On-Ramp and then possibly Humility.

ANSWER

If you miss one week, start where you left off.
If you miss 2, repeat one week.
– Rob

QUESTION

So I recently read the article on LEO fitness and use of force and it’s got me thinking of getting a new workout routine. Here is my dilemma. I am currently in the Army Reserve on Active Duty orders but I am an LEO on the civilian side. I need a good balance between the two as I will need to be able to pass the current APFT as well as the new Army Fitness Test. I am only on Active Duty for another 6 months then I go back to the PD on Patrol so I believe I need to bulk up again before going back out on the street. What do you suggest? Thanks for the help.

ANSWER

I’d recommend the plans/order in the Spirits Packet of plans for LE Patrol/Detective, beginning with Whiskey.
– Rob

QUESTION

I am deploying soon and would like to take the six months to gain as much strength and muscle as possible. The deployment itself is low threat embassy work so I am not concerned with tactical needs and more gym numbers.

Background is endurance runner and swimmer. 5’11, 150#

What group of plans would you recommend to increase strength over a six month period?

ANSWER

6 Months = 26 Weeks. Here’s what I recommend:
Weeks    Plan
5             Total Rest
6-12        Big 24 Training Plan
– Rob

QUESTION

The training plan is going well so far. I have a quick question. I’d say my weak point is water confidence drills. Are there any other exercises that can help greatly increase my confidence with drills that involve breath holds?

ANSWER

I’d recommend a dryland training application (smart phone) designed for spear fisherman or freedivers. These are breath holding drills you can do safely outside of the pool. Just search the app store for spear fishing or freediving. Many are available.
– Rob

QUESTION

Where do I go after completing ‘Bodyweight Foundation’? Want to focus on further increasing general fitness. ‘Country Singers’ package looks interesting – especially as I will have access to a fully equiped gym for next 6 months, and BW foundation is included into package so I figured it would be a logival next step. How does this this compare to ‘SF45’ package no.1 – considering I am a 40+ athlete? Earlier you also mentioned ‘Humility’. Where would that fit? Thanks in advance for guidance.

ANSWER

With access to the weight room move to the Country Singer Packet I, beginning with Johnny.
– Rob

QUESTION

I just finished up the resilience plan.  I am looking for another plan to build better endurance and more upper body strength prior to starting the SWAT selection program. I would appreciate any recommendation you may have for what would be a good fit to build into the SWAT selection plan.

ANSWER

I’d recommend SWAT/SRT Glock.
– Rob

QUESTION

I started last week and picked the Greek Heroes series. I didn’t know there was an order, so I started with Achilles. What would you recommend I start after I finish this plan? I have no particular goal, and I am doing this in conjunction with squadron PT 3 times a week and karate/kickboxing 4 times a week.

ANSWER

Best to complete the plans in the order listed on the website:
After Achilles, move to Hector, then work through – but skip Achilles after Apollo and go to Ulysses.
 
– Rob

QUESTION

I just started week 4 of the Ruger plan.  Have really been enjoying the plan, and I am seeing steady improvement!  You counseled me on how to better approach the 17:00 EMOM of power cleans and burpees, which I did today with good results.  Thanks again.

Two colleagues have challenged me to join them for a 50 mile run in June 2019.  It looks like they won’t accept no for an answer, so I need to start training for that event.  I am not a naturally talented runner by any means and don’t particularly enjoy it.  However, part of the appeal of the GunMakers series was that it included running events and would force me to include it in my training and make improvements.  And even in three short weeks I have seen good improvements.
Week 1 Session 4.
4 miles @ 35:13.
Avg pace 8:47 mile.  Best pace 7:29 mile.   Avg speed 6.8 mph.  Max speed 8.0 mph.
Week 2 Session 8
4 miles @ 31:39.
Avg pace 7:52 mile.  Best pace 6:04 mile.  Avg speed 7.5 mph.  Max speed 9.88 mph.
Week 3 Session 12.
5 miles @ 38:05.
Avg pace 7:36 mile.  Best pace 6:29 mile.  Avg speed 7.9 mph.  Max speed 9.23 mph.
Despite improvements, however, I am not up to the minimum standard for the 50 mile training plan (baseline capacity of 13 miles nonstop).  Given where I am at, where the longest distance I’ve run recently is 5 miles and you can see my performance numbers, which mountain tactical program(s) would you recommend I pursue to to bridge the gap from where I am at currently to where I need to be to begin the 50 mile program?  Thanks for you advice.
(Sidebar explanation for context).  I’m an FBI agent and have a goal to try out for HRT or HRT’s Mobility Selection in 2020.  I purchased my mountain tactical subscription to utilize your training programs to get me where I need to be over the next 2 years.  My initial strategy was to build a well rounded foundation with the GunMaker series (all 4 programs), and then begin focusing on more Selection specific programming.  I am NOT the kind of guy that normally quits programs mid-stream, so I don’t want you to have that impression of me.  But in this case, I’d like to prepare for the 50 mile run event in June with my colleagues  I’m also not the type to try and re-tool your programing and try and mix and match stuff on my own.  I’ll rely on whatever programming you advise and I’ll follow it as prescribed.  So with my long term 2 year goal of Selection, and a closer June goal of a 50 mile run, if you have any suggestions for which plans to follow and how to calendar them, I’d appreciate any insight you have.  Thank you for your advice and help.

ANSWER

Work back from your 50 mile event.
Do the 50 Mile Ultra Plan the 8 weeks directly before the event.
Do the Ultra Pre-Season Training Plan the 8 weeks directly before the 50 Mile Ultra Plan.
This gives you 4 months of programming before your event. You may want to complete one of the SF45 plans (I’d recommend SF45 Alpha) which have more running, or the last few weeks of the Running Improvement Training Plan to get your mileage up before the Ultra Pre-Season.
Or you can start building mileage now on your own – up to you.
– Rob

QUESTION

I’m really excited about utilizing the tools in your programs, but I’m definitely having trouble figuring out where to start. Here’s a  quick background of my self for where I’m at and where I’m looking to go: 
 
I’m 32, Navy Submarine ITS Station in Hawaii, just finished Navy Scuba Diver School in Panama City Florida. My previous preparation for Navy Scuba diver school was Sealfit for the past 3yrs. My next future objective (3yrs away) is going to SOROC (SpecOps Radio Operators Course) for JCU (Joint Communications Unit) Fort Bragg, NC. I alternate between going to a crossfit gym, pool pt, and utilizing the base gym. My biggest weakness I feel like is relative strength and range of motion, I’m 175lbs with max body weight bench being 175lbs, deadlift 305, back squat 205, and shoulder press 145. I can  work consistently and grind out for long durations, but sprints and heavy loads have burn me fast. Finally I recently tried a couple of triathlons and would like to eventually train up for an iron man. My current work schedule is pretty demanding average 12hr work days 6 days a week and every 3rd day is 24hr day. Any assistance in finding a good direction to start would be awesome,  thanks for you time and support. 

ANSWER

Start our stuff with the MTI Relative Strength Assessment Training Plan, then move into the plans and order in the Pirate Packet of plans. These are designed for tactical athletes with water based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity (core) and tactical agility.
– Rob

QUESTION

What would the best plan be for increasing core and upper body strength without full on leg/cardio workouts during ski season?  Being that I am either touring or skiing inbounds almost everyday.

ANSWER

Our In-Season Ski Maintenance Training Plan. You’ll want to follow the sessions for the ski professional.
– Rob

QUESTION

I just started the mountain base Helen plan. I like that it is well rounded. What plans typically follow that one in a periodized training flow for general mountain athletics?  Summer is my peak season. Goal is multi mode climbing fitness to support variety of mountain activities in cascades.

Also if you have any good links/articles on how to speed recovery time that would rock. 37 year old body doesn’t recover like it used to 😉

ANSWER

After Helen – here’s the order:
Artimes
Danae
Atalanta
However, these are “base fitness” plans for mountain athletes – prior to specific seasons or trips (rock climbing, alpine climbing, mountain biking, etc.) you’ll want to drop out of base fitness programming and into the appropriate sport-specific plan.
For you that would be the Alpine Rock Pre-Season Training Plan – the 6 weeks directly before your season starts next summer.
– Rob

QUESTION

I have been quite happy with the preseason Backcountry Ski program.
2 and 3 years ago, I did the preseason dryland program that Tanya at Terrain here in Bellingham offers. Last year I skipped it because of the high cost of gym membership and then I hurt my back skiing. So, I vowed that this season I would follow a plan. When I started, I didn’t have much for equipment, so I didn’t do the dryland plan.
I have modified the backcountry plan a bit after your blog notes about leg blasters, substituting those for quadzilla. I also had to change the second sets of touch jump touch for lateral sandbag jumps as I was losing too much form. I am one of those people that can’t jump, even at baseline. I also substituted a mountain bike TT and easy rides instead of running as I often get injured running and our mtn biking is awesome here. I also used a 40lb weight vest instead of 25.
A quick background on me so you can help me pick the next plan.
I played college lacrosse, moved to Jackson from ‘94-98. Started mtn biking, obviously ski a ton, moved to Laramie for 4 years, then picked up triathlon, stopped doing that after 12 years because it’s a selfish time suck with kids. Now, I enjoy everything that involves my 10 and 13 year old girls: mtn biking, skiing, waterskiing, coaching their team sports.
I feel strong, not worn out right now. My weight is good. I have a week long backcountry trip the last days of Feb/first days of March that I am training for. I work as an ER doc, so my shifts and sleep are very variable as are my days of alpine skiing. I’d love a plan or two that would continue to prepare me for the trip In February.
I have added to my home gym equipment and have a squat racks, a couple hundred pounds of weight, trx, etc.
Any thoughts?

ANSWER

I’d recommend Mountain Base Artimes – which includes bodyweight strength work, as well as solid endurance work for your uphill fitness (step up intervals). You can skip the climbing day in the plan and replace running with MTB.
– Rob

QUESTION

I subscribed to your Swim Improvement Plan and should start next week. My question is – Do I need to use fins for the “finning”/combat sidestroke? (I’m training just for general physical fitness NOT a specific military program).

ANSWER

If you’re not training for a specific selection or military school you can do a regular swimming stroke.

– Rob

QUESTION

I am a college student of very low weight and rather weak at a 125-140 pound range in recent memory. I am considering EMS work which requires lifts that have a great risk of injury to the back and joints. In addition, I train for self protection and need a regimen with a tactical tailoring. I am looking for pure function in my muscular development, so I am fine with looking scrawny still if it means I have muscle power, strength and endurance (of cardiovascular and muscular variety) far beyond what I would have if I were the average low to moderate activity college student. My meals are dependent on the school but even so nutrition tips would be advantageous if that is of your department. I look forward to hearing back from you with your thoughts.

ANSWER

I’d recommend you begin our stuff with the Hypertrophy Plan for Skinny Guys.
Follow it up with the plans/order in the Big Cat Series of programming for Fire/Rescue. These plans concurrently train strength, work capacity, tactical agility and chassis integrity (core).
– Rob

QUESTION

I am 40 yo male ff in ok shape I have done a similar program at a gym before.
I do have a couple of questions.
A. Which program should I start with.
B. I am doing a stair climb event in March. 69 flights on air in full bunks.  Do you have a program that would train me for that?
C. I enjoy trail running 3-4 miles on Saturdays as a stress reliever. How can Incorporate that into a routine?

ANSWER

1) Plans and order in the Big Cat series for full time firefighters.
3) Yes – just run on an off day.
– Rob

QUESTION

Right now I am planning on attending SFAS I’m January 24. I am in decent shape but not great. I am wondering which of your plans or combination of plans I should do to prepare? Thanks in advance

ANSWER

Ruck Based Selection Training Plan, the 8 weeks directly before SFAS. By my count you’ll start this next week.
– Rob

QUESTION

First off, got to say this, love your group’s programming and vision. You guys do fantastic work and I appreciate it. On to the meat and potatoes.
For years I have eaten a traditional ‘thirds’ diet and started every morning with a Body Armor sport drink. A month ago, I switched to your suggested diet and feel fantastic except for the muscle cramping after cardio sessions like rucks and runs other than intervals. Have any of your other subscribers, coaches, or athletes had this issue when switching to a minimal carb diet? I’d really appreciate some help or suggestions with this problem.

ANSWER

I can be prone to cramping too from longer endurance efforts and take electrolyte tablets prior to the event. This fixes it. I take Hammer Nutrition electrolyte tablets and they work, but simple salt tablets may work too.
– Rob

QUESTION

Thanks for all your plans and all you do! I’ve done quite a lot of your programs, they are awesome and they have set me up to be successful on numerous outdoor mountain climbing, back country skiing, and hunting adventures, as well as general fitness.

I would love to see a cross-country skiing specific pre-season plan. I often find as I get on my cross-country skis early season (both classic and skate), I have deficiencies in various areas (including weak triceps for double-poling, my balance needs work as XC skiing involves often gliding on single leg, general leg strength and endurance, core, etc.). The BC Ski Pre-Season is good for some crossover but there is a lot of XC-ski specific that I need work on.

Thanks if you can add this to your queue of potential new programs to develop!

ANSWER

i’ll consider it – but in the meantime, our Running Improvement Plan would be awesome – just sub XC Skiing for the running assessments, intervals, and long distance work in the plan.
It includes strength training as well – which would transfer.
-Rob

QUESTION

Do you have a Sprint to Assault bike conversion? example: 150m = 20 Calories

 

ANSWER

We don’t use the assault bike enough to have ever developed a distance to calories conversion. You may want to search the crossfit world – as they use it much more. Our single bike us used only for injured athletes who can’t run or sprint. Sprinting is much more transferable to the real world – which is why it is likely the most frequent mode of our work capacity efforts.
For our injured athletes stuck on the assault bike, I use time to convert. So 400m run = 2 min on the assault bike.
– Rob

QUESTION

Hello coaches!
Thank you for the quick response last month. I really appreciated it and the elbow seems like it healed up nicely. As a type A personality, I really enjoy long term planning so I can line up my fitness goals with life. I am currently working on RAT 6 and don’t know where I should go from there.
A little background: I am a National Guard Field Artillery officer currently serving in a relatively physically intensive position. There are three major life events in the next 6 months. I  will be taking 2 weeks of leave to hike the Andes and see Machu Picchu in April (don’t know how physically intensive that will actually be), I will have annual training during the last three weeks of May ( I probably will not have a lot of exercise time/ability in the field), and immediately after I get back I am attempting the German Armed Forces Proficiency Badge (I know you guys have a four week plan).
Is there a plan progression that you suggest leading up to these months? Should I revisit once I conduct a Relative Strentgh Assesment? I truly don’t know where to go once I reach Week 9 of RAT 6.
Thank you for all of your support. I am a big fan of your organization.
ANSWER
It’s best to follow  “base” fitness programming as your day to day fitness, then drop out of it the weeks directly prior to the event, and complete a sport-specific plan. Once the event is over, drop back into base fitness programming.
I’d recommend our Country Singer plans as your base fitness, beginning with Johnny.
Prior to your trip to the Andes, complete the Peak Bagger Training Plan. It will be overkill – but you’ll enjoy it.
Prior to your annual training, do the Urban Conflict Training Plan. Again, likely overkill, but you’ll enjoy it.
And do our badge plan prior to the badge test.
If you have time between, continue working through the plans in the Country Singer Packet
– Rob
QUESTION
What would you say is the minimum acceptable time for the 3 mile run for a tactical athlete?
ANSWER
I’d refer you to the age-based standards of the USMC and the USMC PFT.
– Rob
QUESTION
I’m currently an 18X awaiting a slot at Airborne, which I will start early January. Before I left for OSUT, I completed your SFAS packet, which helped put me into stellar shape, but I was put into the new 22-week OSUT program, and despite working out all I could in what little free time I had, I’m not where I was six months ago. I should have access to a full gym between now and Selection (roughly April depending on class availability). Is there a plan or series that I should look to work through to help get me back to where I should be? I can find a way to get under a ruck throughout airborne and in hold if need be. I’m also looking to work on my push up score.
Thank you for any help,
ANSWER
Restart the Ruck Based Selection Training Plan, and work through as much of it as you can between now and Airborne School … then as much as you can at school.
-Rob
QUESTION
I have heard amazing things about your program. I have stated doing some of the exercise and I love therm.  I am very interested in possibly doing the off season strength program for ultra runners.  I am not the strongest chic on the block and struggle with the world of push ups and pull ups.  Do you have modifications for these exercises?  What do you recommend if a person is not quite strong enough to complete some of the exercises?
I just finished my first 100 mile trail run and of course I need to do another one.  My friend trains with your program and she is amazing and so much stronger.
Thank you so much!!
ANSWER
You can do knee push ups and horizontal pull ups as needed. Don’t overthink this …. just start training.
– Rob
QUESTION
I have the FBI PFT and the running improvement program. Which part for running should I use? I have not run in a very long time, and I’m looking to get back into it, in a few months? I’m looking to take a pft for local law enforcement in Jan 2020. I’m having should surgery on 30 Jan 2018. I’ve heard possible 4 months until I can start slowly doing pt. The running portion concerns me the most. The pft has the 300-meter run, and a 1.5-mile run, which the FBI pft will cover, but should I just use the run improvement?
ANSWER
Use the FBI PFT Plan to start.
– Rob
QUESTION

I hope this email finds you well, I saw after signing up that with the subscription we could contact you about training advice if need be.

Just some background I have a deep background in training, as I am already a personal trainer and at 22 years old I have been seriously lifting for about 8 years. I don’t consider myself anything special, but knowledgeable and capable.

Anyways, I finish my degree this year at school and have made the choice to pursue and 18X contract with the Army. I have about 9-10 months to prepare before I plan to head off to basic and then everything else that follows. I currently am on more of a power split right now focusing on heavier compound movements. I eventually want to tailor into the program that tapers into selection that you have but was wondering where I should begin right now, and if you had any ideas on a particular order if programs to follow for the next 9-10 months. Any help is appreciated and I am so excited to dig into what you have available!

ANSWER
Complete the plans/order in the Ruck Based Selection Training Packet, timing it so you finish the Ruck Based Selection Training Plan – the last plan in the packet, directly before basic training.
I’m assuming you’re fit, so skip the Military OnRamp plan and start the Packet with Humility.
– Rob
QUESTION
I was medically retired from the Marine Corps 6 months ago but I am still able to train most days.  Over the last 6 months I’ve focused on strength training (Squat, Bench, Deads) and have done zero endurance training.  Two weeks ago I ordered your LE on ramp program because I’ve been presented an opportunity to join the local Sheriff’s office.  The Police Academy is approximately 9 months long and has a lot of endurance and calisthenic work so I feel as though the LE on ramp program is a good step towards getting back in shape.  I’m looking for a follow on training program to roll in to after I finish the LE on ramp.  I personally like the looks of your Busy Operator program but I’d like your guidance.  I have an at home gym with barbells, DB’s, kettlebells, pull-up bars, step ups, weight sled, prowler, and plenty of room to run.  I do not have access to anywhere to swim. Please let me know what program you believe would be most beneficial.
 Several years ago I ran your ruck based program while in Afghanistan (as consistently as I could) with the intentions of going to A&S but never made it due to unforeseen circumstances.  Nevertheless, I was in amazing shape when I came home from that deployment largely due to your program.
Thanks in advance.
ANSWER
Follow LE OnRamp with the plans/order in the Spirits Packet – beginning with Whiskey. Then 6 weeks directly prior to the LE Academy, complete the LE Academy Training Plan.
Good luck!
– Rob
QUESTION
I started the ruck based selection packet (SFAS) a while back and successively completed the military on ramp program. I was about three weeks into humility before I started another more gym based program due to the cold Wisconsin weather. Could I do the Big 24 during the winter and then go back to humility at the beginning of spring. My goal is to attend selection around October/November 2019.
ANSWER
Yes.
– Rob
QUESTION
I’m currently undergoing the Selection program for CAAS. My Selection Date is Jan29. However I will have to be traveling unexpectedly during the holidays. My two issues are: 1) I have limited space so I can’t bring my Ruck, would a 45lb best be a good substitute? 2) I will be in a heavily congested area and will not have the open unobstructed trails that I’ve been using in VA. Additionally are there any subs you would recommend? Thank you for your insight!
ANSWER
Yes on the vest – but if you can bring a vest, I don’t understand why you can’t bring an empty backpack and fill it with weight at your travel location.
As well – I’m not sure why you can’t run/ruck where you are traveling. Be resourceful, or use a treadmill. Get the mileage in.
– Rob
QUESTION
hey rob
yes i feel as though the training is working and im feeling great. i have been doing the dry land backcountry ski plan and i do have some questions:
this seems to be more overall fitness specific while the dry land inbounds ski plan seems more weights etc. what is the difference from a preparation standpoint? i will be doing more backcountry, but there will be days im inbounds skinning up, so not sure if you would favor one over the other.
I am almost done with it and we are clearly in ski season, what would you recommend for in-season training? just the inseason ski maintenance?
thanks so much and really enjoying the workouts
cheers
ANSWER
The Backcountry ski plans has a focused and significant uphill endurance component – step ups, etc. The Backcountry ski plan also trains for downhill work – so I’d recommend the Backcountry Ski Plan for you.
– Rob
QUESTION

I’m a big fan of MTI, and have been heavily influenced by a lot of your work, especially your TLU program and emphasis on military training. A lot of your articles have resonated with me, in particular your interview with the Marine Capt explaining how Crossfit didn’t do an adequate job repairing him for military training, and that MTI was a better fit. As a former Navy rescue swimmer and now infantry officer in the National Guard, I couldn’t agree more.

I currently run a mixed modal/OCR program in Oregon, and we are really working at separating ourselves from the 20 CrossFit gyms in the area. I was wondering if you had any recommendations for a year-long program as it relates to OCR and basic military prep? Are there any series of MTI programs you would recommend I purchase and string together, or would you be willing to work with us at creating a year-long program that has off-season strength, preseason, and race season cycles?

I appreciate any advice you might have, and would love the opportunity to collaborate with MTI on this. I think you and MTI offer something really unique and special, and I’d love to incorporate that in my programming and my gym.

Please let me know what you think.

ANSWER
I’d recommend the plans/order in our Country Singer Packets I and II as your base fitness programming, perhaps Humility as your pre-season tune up, and one of our sport-specific Obstacle Course Racing Plans (short distance, medium distance, long distance) as your direct sport-specific prep before the event, depending upon the event length.
– Rob
QUESTION
I bought the mountain athlete plan this summer and did the entire program in prep for  a back pack hunt in Canada and another in Montana and hells canyon in Idaho.  The plan was great and felt good.   But after a long season with a lot of hiking and no weight training I feel like I have lost a ton of muscle and weak!  Plus 2-3 weeks later with doing nothing I am putting weight back on!   Can you give me your opinion on a plan I should try that would accomplish the following
1. Lean up and add muscle back to my body
2. Somwhat maintain the cardio I have from the hunting season to this point
3. Take about 5-10 holiday pounds back off me!
I started the mountain plan at 237 cut to 217 and felt great . Ended the season  about 212-215 and now have crept back up to 220-222 and feel like I need to cut and add muscle again then crank up the mountain cardio later this spring!
Any suggestions would be appreciated
ANSWER
I’d recommend Johnny, from our Country Singer Packet of plans. These are designed as base fitness for recreational athletes and concurrently train strength, work capacity, chassis integrity and endurance.
– Rob
QUESTION

Hello Rob,

I have a couple of questions regarding what plans I should be starting. I am in the Marine Corps and will be leaving on a 6 month deployment in April – May time frame. When I come back from the deployment I am thinking about going to A&S. If time permits I would like to go through your workout plan prior to leaving. In the meantime I am looking into what plans I should be doing. I have access to a pool 6 days a week and would like to continually improve on that aspect as I will not have consistent access over the deployment. I am also looking to increase my skeletal muscle so that I can handle the challenges of A&S.
Your advice and guidance is much appreciated.
ANSWER
Since your timeline isn’t set, I’d recommend you complete the MARSOC A&S training plan now, take a week off, then complete Barbossa from Pirate Series directly before deployment.
Barbossa comes from our “Pirate” series of plans which are designed as day to day programming for tactical athletes with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity.
– Rob
QUESTION
I am looking into your program for strengthening my lower back. I had three ribs removed on my right side due to cancer and have four screws in my spine. I am up and about walking and lifting g my 5 year old daughter but obviously I am limited to what I can do.  I want to know if this program is too intense for my back.  I am a police officer and soldier so pt is not something I am foreign to.
Thanks for the great work you do.
ANSWER

Adam –

Yes – it’s too intense. I’d recommend you start with our Core Strength, Bodyweight Only Training Plan – in a week or two.
– Rob

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Arete 12.20.18

by SSD

Military / National Security

Before the Engagement: Mapping Social Media for Civil Military Operations, Small Wars Journal
Retired admiral was a ‘top shelf’ friend to ‘Fat Leonard,’ Navy says, Stars & Stripes
Ukraine Asserts Major Russian Military Buildup on Eastern Border, NY Times
2 female suicide bombers die in northern Cameroon attack, Stars & Stripes
Is This the Beginning of a New Cold War?, Rand
U.S. Coast Guard Turns Down Arctic Exercise, Real Clear Defense
Turkey Resists Accusations It’s Threatening US Troops in Syria, CNBC
Erdogan: Positive Answers in Call with Trump, But Says Turkey Could Act Against U.S.-Backed Syrian Kurds ‘Anytime’, Small Wars Journal
A Retired Marine Colonel Took His Life At A Florida VA. He’s The 5th Vet To Do So Since 2013, Task & Purpose
The US Army is Wrong on Future War, Modern War Institute

 

First Responser / Wildland Firefighter / Homeland Security

Railroad only pays half of cost of fires caused by their steam engines, Wildfire Today
Multi-Disciplinary & Multi-Agency Approaches to Preventing & Countering Violent Extremism: An Emerging P/CVE Success Story?, The Prevention Project
Emergency 911: America’s Dispatcher Crisis, Law Enforcement Today
U.S. missile defense system hackable; surge in foreign-influence prosecutions; bump stock ban, and more, Homeland Security Newswire
Former Detective Sues Netflix Over “Making a Murderer” Documentary, Police Magazine
Vanishing Act: 5 Tips for Surviving a Kidnapping, Recoil
Can I Carry? Flying Armed, Law Enforcement Today
50 states, 50 police heroes: How cops across the US made an impact in 2018, PoliceOne Daily News
Factors that affect the timing of the dispatch of initial attack resources to forest fires in northeastern Ontario, Canada, International Journal of Wildland Fire

 

Fitness / Nutrition / Health

Fitness instructors’ comments shape women’s body satisfaction, Science Daily
How personalized medicine is transforming your health care, National Geographic
Decoding muscle-building potential, Telangana Today
The Best Fitness Moments of 2018, Muscle & Fitness
Why the Incredible Benefits of Jump Training Go Far Beyond a Higher Vertical, Stack News
Should Flu Vaccine Be Mandatory for Medical Staff?, WebMD Health
5 Workout Mistakes Only Men Make, Breaking Muscle
Is There an Optimal Diet for Humans?, NY Times
Boys with good motor skills excel at problem-solving, too, Science Daily
When Your Body Says No, Outside Magazine

 

Mountain

Webcam Captures Absolutely Massive Avalanche in Zermatt, Unofficial Networks
The PNW + Canada Extend Their Lead | Top 15 Deepest Snowpacks In North America, Unofficial Networks
Mountain Skills: The dos and don’ts of quick pits, Backcountry Magazine
OutdoorGearLab Updates Ski and Snowboard Helmet Award Winners, OutdoorGearLab
Antarctica 2018: It’s All Down Hill for Rudd and O’Brady, The Adventure Blog
The Best Adventure Podcasts on the Internet, The Adventure Blog
Why I Always Wear My Climbing Helmet, REI Co-op Journal
Is Counting Inches Killing Deer Hunting?, Bowhunting
8 Principles for Living a More Adventurous Life, Outside Magazine

 

Interesting

How McKinsey Has Helped Raise the Stature of Authoritarian Governments, NY Times
Afghan President Slaps Aide After Elite Guards Assault Petitioner, NY Times
18 striking findings from 2018, Pew
The Best Security Cameras for Your Home, NY Times
The most buzzed-about science findings of 2018 include advice on dieting, drinking, and saving the planet. Here are the top 10., Business Insider
Billionaire Bond Guru Dalio Says Conflict Gauge Is at Highest Since WWII, Bloomberg
More Americans are making no weekly purchases with cash, Pew
Enlarged Tongues and Extra Vertebrae: The Unintended Consequences of Animal Gene Editing, WSJ
The world this year, The Economist

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Q&A 12.13.18

by SSD

QUESTION

I’m a student in an outdoor college program in Upstate NY that trains it’s students to become guides/instructors in various disciplines. At the end of our time in the program our Senior Capstone, or Senior Expedition as we call it, must be done which includes planning and executing an expedition relevant to our studies. I am at the point where I am now planning my trip, part of which includes defining a training plan to prepare me for the physical demands of the trip. Physical fitness and consistently training is obviously suggested by our professors, but I failed to heed their advice and did not consistently train. When I was in high school I routinely worked out with my sports teams, mainly the football team I was on, so I’m not a stranger to the gym or working out, but it’s been awhile since I was consistent. I am 22 now, and noticing the effect that minimal-no training is having on my performance, and I’m realizing how much more I could do if I was better prepared physically.
That being said I am emailing you to seek out guidance on how to restart my training and become a better athlete. I looked through your website and was astounded at the many training options, but I wanted to seek out more specific advice on what would be appropriate for me. I want to be adequately ready for the ski season (80% resort 20% touring), and I need to prepare for my expedition which will be roughly 1.5 – 2 weeks of whitewater kayaking next August/September. On top of that I also mountain bike a fair amount, but it isn’t my number 1 focus right now. The training programs seem pretty intense, so I don’t know how my body would respond coming from low levels of activity. So I guess I’m not sure where to start since my current base-level of fitness is poor, and I have a couple different sport-specific training goals with different timing. What do you recommend?

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan, the drop into the Dryland Ski Training Plan.
– Rob

QUESTION

Was looking at the MTI Relative strength assessment and had a question regarding the exercises, specifically on using bench as one of the tested lifts.

While I understand the assessment as a whole I wanted to inquire 2 things.

1. Would it be more prudent to use an athletes military or push press number to gauge upper body strength better? I don’t mean to disregard the merits of the flat bench, however, in our line of work I think pressing weight over your head seems more functional being that our shoulders and upper chest are key in load bearing plus the fact of not being on your back but rather standing engages the core as well, etc. (things you know of course). I know generally athletes won’t have as “sexy” of a number in this movement, but since the implied task is that our bench and front squat should be the same it feels redundant to test both. And more importantly, wouldn’t identifying the overhead pressing in an assessment give incentive to athletes to train it more? In my opinion it is an undertrained movement, while it doesn’t take much to motivate a guy to improve their bench. Just curious your thoughts on this logic?

2. Is it possible to substitute mil or push press in this assessment and score it in the same manner as you would for bench to get results that would correlate as it normally would?

Hope I’m not coming off as adversary, just wanted to hear your thoughts on this.

Thanks for your hard work, you and your crew are definitely an asset to our service members.

ANSWER

1. Bench press is less technical, and there for a more basic upper body strength assessment.
2. Most men bench press already.
3. In our experience, a bench press 1RM and Front Squat 1RM in a balanced athlete (upper body and lower body strength) should be the same or close – so this gives a great gauge of strength balance.
Military or Push Press? Sure, but I’m not sure how to score it. I’d recommend completing the programming as prescribe.
What may be interesting is during the assessment, do both the bench and military press 1RM, then re-assess both at the end of the plan, and see if the bench press work impacted your military press 1RM.
– Rob

QUESTION

I signed up for a 6 month Athletes Subscription a few days ago and I’m looking for some guidance on the fitness plan or plans to go with.
I’m 49 and in relatively good shape. My typical weight for the past 20 years has ranged from 205-212. Over the last 2 years I have been 215-225. I haven’t been  consistent with both eating properly and exercising properly during this time.  Even the previously 18-20 years I was not as consistent as I could be, but I have really dropped off this past two years.
I am usually in my best shape for ski season. I live in Oklahoma, but take a couple of trips to Alta/Snowbird and another trip to Snowmass/Aspen. So I get about 15-20 days a year. I have done numerous ski camps with ex pro skiers at Alta and Snowbird, learning how to ski steep terrain. Most of my training has been strength and cardio circuit based. I’ve used kettlebells, TRX, Rip Trainer, bands, balance trading on Bosu’s and Stability Balls, plyometics as well as typical powerlifting and Olympic lifting exercise as well. I’ve also done research and work to improve my flexibility and mobility. I want to be in good shape, but most of my training has centered around dry land training to become a better skier and maximize the small amount of days I get to ski each winter. However, I  have lacked consistency and this comes from not having a real plan of attack.
I believe I saw a ski leg circuit (I think this is the Quadzilla complex)  on the Backcountry.com app quite a few years ago from Mountain Athlete. I started my Google search here and found you now as Mountain Tatical. I have short term goal and long term goal.
My short term goal is to improve my over all fitness and mobility while preparing for my family ski trip on December 27th. This gives me 6 weeks before Christmas week. I would then like to continue my training and improving my fitness and performance for ski trips at the end of January and middle of February.
My long term goal is to lose fat and get my weight back to 205 and then see what my body composition is like at the time and then drop to 200 and then maybe 195. My blood pressure has been in the pre-hypertensive state averaging around 130/86. All of my other “numbers” are good. I want to get this number below the 120/80. I want to do this while improving my abilities to become a better skier.
As I have looked at the plans, it looks like the Dryland Ski Training V4 is a 6 or 7 week program and would be good. Because I’m in worse overall shape/heavier than I’ve been I also thought that may one of the general fitness plans is a better way to go. This will allow me to build a foundation and be in better shape going into the ski trip, while maybe not being in as good ski specific shape. My thought is the Big 24 V4. Am I better just to spend this “year” buliding a good foundation and then go into next ski season and use the ski specific plans?
I hope this inormation helps and is not too confusing or rambling.
Thank you in advance for the assistance.

ANSWER

Focus on your December ski trip now and jump into the Dryland Ski Training Plan.
This plan is no joke, but it’s progressive – it increases in difficulty as you work through the plan.
After your December trip, I’d recommend you move into the plans/order in our SF45 programming, beginning with SF45 Alpha.
SF45 programming is designed for mountain and tactical athletes ages 45-50 – it’s plenty intense and has a strong endurance component which will help with your weight.
– Rob

QUESTION

I’m a huge fan of your programming. I recently completed the preseason mountain bike plan and saw significant strength and aerobic gains, and am very proud and excited about those improvements. I was especially happy with the progression of work capacity and eccentric strength circuits using the leg blasters. What recommendations do you have for a plan/programming that would help me continue to progress, or at least maintain what I gained?
A side note, the time commitment and structure of the plan helped keep me sane through my deployment, so a big thanks for that!

ANSWER

I’d recommend the In-Season Ski Maintenance Training Plan specifically to maintain eccentric strength.
But better would be to move to a base fitness training plan. I’d recommend Waylon.
– Rob

QUESTION

I will begin police academy in 8 weeks.  I am training Brazilian Jiu Jitsu and MMA Fighting three days a week, running a 5 miler per week, and am 4 weeks into the BJJ Fitness plan.  I have completed the CPAT fitness plan and smoked the CPAT prior to this.  I am 43 years old and your plans have made all the difference in the world.  Thank you!!

My fitness is going great so far, but I wondered if you would recommend adding/changing anything to my routine in preparation for police academy January 7?  It seems what I am doing is tougher than the Law Enforcement academy plan, so I have been sticking with the above.  Just wanted you to weigh in if you get a chance .

ANSWER

Train specifically for the academy with the LE Academy Training Plan.
– Rob

QUESTION

For the pushup & pullup improvement plans, is it ok to do assisted pullups? I cannot do a normal pullup, I need to use a band or chair or something.
Same question on the pushups, I can do maybe 5 normal pushups until I need to use my knees.  Which ones would you recommend I use for your improvement plans?
What plan would you recommend for Mt. Rainier via Liberty Ridge, which has about 5 pitches of ice climbing, carrying a full pack up and over the summit, 3-4 days.  Your standard Mt. Rainier plan, or something different as this is a more demanding route compared to the standard DC route?
And finally, what about a climb of Denali using skis, do you have a simple way to integrate ski training into your Denali Training Plan?

ANSWER

We have not had good luck with assisted pull ups – we prefer negative pull ups- jump up, let yourself down slow to full elbow extension on a 5 second count.
Push ups – do the initial assessment on your knees. Do the second assessment on your toes.
Denali – Skin with a pack instead of ruck for the Saturday programming.
– Rob

QUESTION

I’m looking at your Ruck Based Selection Packet for SFAS and I have some questions regarding modification.
I’m joining the Army as part of the Rep 63 program. I’m hoping to leave in Spring, roughly 4-5 months from now, although that’s just a preference – nothing is set in stone yet. I could leave earlier or later if necessary.
I recently completed Humility for the second time and saw great results, although I had to skip a good portion of the runs due to nagging hip alignment issues that I’m still addressing.
Physically, I’m built similarly to you (I’ve seen your videos) – 5’10”, ~185lbs, densely muscled and generally athletic (though not exceptional in any one area). I’ve worked out pretty much my whole life. I’m 31 years old, but have seen very little if any loss of fitness associated with getting older. I guess I get tired earlier in the evening, but that’s it.
My questions are:
  • Do you think that I could skip one (or more) of the plans in the packet in order to ship in March/April 2019? Or would it be better to push my ship date and complete them all?
  • Do you know of anyone that has trained up with your material and then went into Army Basic Training (en route to SFAS) and maintained their fitness? Wondering if I really even should try to do the packet if I am going to spend 4ish months in the Army with very little freedom before I even get to go to Selection, thus losing much of what I’ve worked for.
Thanks, Rob – love your work!

ANSWER

1. You could skip. Work backward from your ship date and complete the Ruck-Based Selection Training Plan directly before Basic.
2. Several have done this, and I don’t have any direct feedback on if they were able to maintain their fitness. My sense is it would be difficult, but understand the training power of the Ruck Based Selection Training Plan is not limited to it’s fitness improvement. There’s a strong mental element – not only mental fitness, but conditioning your mind and body to that much volume, long rucking events, etc.
– Rob

QUESTION

I’m enlisting in the Army (35F Intelligence Analyst) and will be shipping out in mid-January. Running is the hardest for me (19 minute 2 mile time) but I also don’t do the best with pushups (20/2mins) and sit-ups (40/2mins). Should I just follow the APFT training program or do the running improvement plan for a few weeks first?

ANSWER

Follow the APFT Training Plan. It includes focused running work.
– Rob

QUESTION

I have recently purchased the Marine PFT plan and I love it, but I do also have some questions on it as well.
Can I continue to lift weights later in the day once the set session is done? And is a track or treadmill preferred for this plan?
Thank you very much and I look forward to completing this plan!

ANSWER

Extra lifting? Okay as long as you’re making the progressions in the plan. If you’re not making the progressions, stop the extra work.
Run on a track.
– Rob

QUESTION

I recently became a subscriber based off of a recommendation from a friend. I’m looking through the plans and feel a bit over-whelmed. I like a lot of elements from several plans, but I can’t find one that hits everything I want. I am a military male that is in relativity good shape. I am not training for a specific school at the moment. I would like to do high volume lifts that include mostly barbell work, but I am not against dumbbells or kettlebells. I would like the plan to primarily have unloaded running or even rucking. My overall goal is to build muscle endurance, definition, and burn a little fat along the way. Thanks in advance for your recommendation.

ANSWER

I’d recommend you move to our base fitness programming for military athletes. There are a couple places to access this – either the plans in the Greek Hero Packet, or the daily operator sessions.
Specifically, I’d recommend Hector – the first plan in the Greek Hero Packet. Hector is a balanced training plan which includes gym-based strength training via our TLU progression, work capacity, chassis integrity, tactical agility and endurance (both unloaded running and rucking.)
– Rob

QUESTION

I’m a big fan of the Mountain Tactical Institute. I’ve got a six day mountain biking trip coming up next October (averaging about 30 miles a day) and I was looking to see what mountain bike specific plans you had. I found the Mountain Bike Pre-Season plan, but was wondering if you would recommend any of your other plans that would help get me ready for the trip.
If it help at all I’m a 35 year old male who is in decent shape with a home gym and I’ve used periodized training plans before with success. I used to mountain bike a ton and I climbed Denali in 2016 and ran the Grand Canyon Rim-To-Rim ~22.5 miles in 2017.

ANSWER

You’ll want to complete the Mountain Bike Pre-Season Training Plan directly before your trip.
Between now and then, complete our Mountain Base programming – which is designed as day to day programming for all around mountain athletes, and includes strength, work capacity, endurance, chassis integrity (core) and climb training. Complete the plans and order in the Greek Heroine Packet of plans, beginning with Helen.
– Rob

QUESTION

I am a Civil Air Patrol Cadet Master Sergeant working on becoming a U.S Air Force Pararescuemen, I am also a search and rescue technician now. I have started the Military on ramp plan, what plan do you advise for me? Also for my initial question, the military on ramp plan on Wednesday for the “ruck run,” is it a run or a very fast walk? My mile and a half is a 16:30min at 25 pounds. Thank you so much have a blessed day!

ANSWER

After Military OnRamp, move to the plans/order in the Pirate Packet of plans. These are designed as day to day programming for military SOF with water-based mission sets, and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
Ruck run = run.
– Rob

QUESTION

I’m thinking of returning to Security Forces with the RAAF.
Whilst most of my training is cross fit based ; I welcome your thoughts in getting myself back up to entry standard.
Also can you advise on when you will have t shirts restocked??

ANSWER

I’d recommend the plans/order in our Spirits Packet of plans for LE/Patrol, beginning with whiskey.
I’ll look into the t-shirts.
– Rob

QUESTION

Looking at starting into big 24 strength program but looking to keep my running workouts
Up. Is this feasible? Or is there another program that might support 3-4 additional runs per week while still getting strength work in?

ANSWER

It would be better to complete a plan which already integrated running – I’d recommend Willie which deploys our super squat progression and already includes endurance work.
– Rob

QUESTION

I see that you no longer offer the Cop Movie Packet on your website, was it removed on purpose?

Do you have other similar packets in the works?

ANSWER

We removed it to limit the confusion for new athletes. The packet plans are still available with a subscription.
Another option with similar programming is the Spirits Packet of plans for LE Patrol/Detective.
– Rob

QUESTION

I was wondering if you could give me advice on what programs to follow, I will be going to Air Force Special Operations Selection here in about a year. I am in more weightlifting/powerlifting shape, than cardio vascular shape. What programs should I do before I go? Was waiting till I am closer to do the PJ/CCT selection prep? Thank you

ANSWER

I’d recommend the USAF CCT/PJ/CRO Selection Training Packet – this packet of plans encompasses 53 weeks of programming and finishes with the selection plan.
– Rob

QUESTION

I am writing in regards to your programming. I’m a 32 year school teacher and am looking for a new approach to training. I do not have any specific goals in mind such as races or things of that nature. I’m more burnt out from powerlifting routines and have been getting more involved in hiking and paddle boarding. I was wondering what advice you might give in terms of programs that would be good for someone in my position. In terms of equipment I built a gym in my garage so I just have the most basic of equipment. Thank you for your time.

ANSWER

I’d recommend the plans and order in the Country Singer Packet I. I built this programming after years of requests from civilian athletes, and it deploys MTI’s approach to general fitness programming.
These plans concurrently train strength, work capacity, chassis integrity (core) and endurance. This is awesome all-around fitness training, at a high level.
Start with Johnny.
– Rob

QUESTION

I recently signed up for a monthly subscription to your service after reading through many of the sample plans you have to offer.  I am currently preparing for the FBI PFT, however I am much further out than 6 weeks.  Do you recommend just running the FBI PFT program back to back with a rest period between resets, or do you recommend another program that might be longer in duration and then begin the FBI PFT training plan 6 weeks before the actual test?  My application coordinator felt that the range of possible dates for a PFT could be between 18 weeks and 24 weeks away for me.

ANSWER

I’d recommend the FBI SA PFT Training Plan now, then drop into the plans/order in the Spirits Packet for LE Patrol/Detective beginning with Whiskey.
Follow these plans until your 6 weeks out, then repeat the PFT plan directly before your assessment.
– Rob

QUESTION

Two separate questions.

1. In your recent essay about law enforcement PT standards and the use of the Cooper template you laid out your own assessment but did not include the standards. Squat for reps – # of reps/time? Bench press – # of reps/time? Etc.
2. Have you or any of your mountain athletes done an essay on cold weather acclimation or have suggested reading on the subject?

ANSWER

1. Not true. Our LE Athlete Fitness Assessment does include overall scoring. It’s fairly simple to see how scores on individual events will impact overall placement.
2. What Doesn’t Kill Us, by Scott Carney is an interesting book on this.
– Rob

 

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The Programming Holy Grail: Progression – Part (2) Work Capacity

by SSD
Shuttle Sprint Repeats are one of MTI’s favorite modes of training work capacity for mountain and tactical athletes.

By Rob Shaul

Vern Gambetta, and his book, Athletic Development, opened my eyes to the concept and potential of progressing work capacity efforts.

First – what is “work capacity”?

MTI defines Work Capacity as “Extended bouts of cardiorespiratory and muscular stress at high, but submaximal levels.” In terms of duration, we program work capacity efforts to be 30 minutes or less. 

Greg Glassman and Crossfit popularized multi-modal, gym-based work capacity efforts, often combining a loaded lift, with a calisthenic exercise, and a run or similar.  These gym-based,  multi-modal, intense events combine Aerobic Base + Aerobic Power + Muscular Strength + Muscular Endurance – or the ability to perform at a high percentage of VO2 max, with a high percentage of muscular strength.

MTI’s work capacity efforts can include multi-modal gym-based efforts, but also single-mode efforts like shuttle sprint repeats. Indeed, my favorite work capacity “mode” is sprinting and shuttle sprints. The longer I coach, the more simple my work capacity event design evolves.

 

Progression & Work Capacity

“Progression” applied to work capacity programming has the same goal as progression applied to strength programming – progressive overload – or continually increasing the intensity/difficulty of the effort over time, so the athlete “adapts” and in the process, improves his or her fitness.

Three simple ways to program work capacity progression are:

(1) Keep the work the same, and decrease the rest

(2) Keep the rest the same, and increase the work

(3) Density efforts – which keep the overall interval the same, but simultaneously increase the work and decrease the rest

 

I’ll use 25m shuttles, and provide examples of how each of these work.

(1) Keeping the work the same, but decreasing the rest: 

Progression 1
8 Rounds
1 minute 25m Shuttles
Rest 40 Seconds

Progression 2
8 Rounds
1 minute 25m Shuttles
Rest 30 Seconds

Progression 3
8 Rounds
1 minute 25m Shuttles
Rest 20 Seconds

**Note the decrease in rest interval between rounds as we move from Progression 1 to 3

(2) Keeping the rest the same, but increasing the work

Progression 1
8 Rounds
8x 25m Shuttles
Rest 30 Seconds

Progression 2
8 Rounds
9x 25m Shuttles
Rest 30 Seconds

Progression 3
8 Rounds
10x 25m Shuttles
Rest 30 Seconds

**Note the increase in shuttles per round as we move from Progression 1 to 3

(3) Density Effort

Progression 1
8 Rounds
8x 25m Shuttles every 1:20

Progression 2
8 Rounds
9x 25m Shuttles every 1:20

Progression 3
8 Rounds
10x 25m Shuttles every 1:20

**Note the increase in shuttles per round as we move from Progression 1 to 3 … but because the interval is set for each progression at 1:20, the rest also decreases. In Progression 1, the athlete has 1:20 to complete 8x 25m shuttles. The faster he finishes, the more rest he gets before round 2 starts. In Progression 2, the athlete now has 1:20 to complete 9x 25m shuttles. Again, the faster he finishes, the more rest he gets before round 2 starts. It’s safe to assume this will take him longer to complete 9x 25m shuttles than it did to complete 8x 25m shuttles (Progression 1), so not only does he do more work in Progression 2, but he gets less rest between rounds. Density efforts are brutal!

 

Below are the same progressions using a multi-modal, gym-based work capacity event instead of 25m shuttles.

(1) Keeping the work the same, but decreasing the rest: 

Progression 1
8 Rounds
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″
Rest 30 Seconds

Progression 2
8 Rounds
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″
Rest 20 Seconds

Progression 3
8 Rounds
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″
Rest 10 Seconds

**Note the decrease in rest interval between rounds as we move from Progression 1 to 3

(2) Keeping the rest the same, but increasing the work

Progression 1
8 Rounds
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″
Rest 30 Seconds

Progression 2
8 Rounds
9x Hinge Lift @ 135/185#
11x Box Jumps @ 24″
Rest 30 Seconds

Progression 3
8 Rounds
10x Hinge Lift @ 135/185#
12x Box Jumps @ 24″
Rest 30 Seconds

**Note the increase in shuttles per round as we move from Progression 1 to 3

(3) Density Effort

Progression 1
8 Rounds, Every 2 Minutes ….
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″

Progression 2
8 Rounds, Every 2 Minutes ….
9x Hinge Lift @ 135/185#
11x Box Jumps @ 24″

Progression 3
8 Rounds, Every 2 Minutes ….
10x Hinge Lift @ 135/185#
12x Box Jumps @ 24″

**Note the increase in reps per round for both the hinge lift and box jumps as we move from Progression 1 to 3 … but because the interval is set for each progression at 2 minutes, the rest also decreases.

 

Careful Not To Progress More than One Element at a Time

One of the mistakes I sometimes make in designing work capacity progressions is progressing more than one element at a time. Most often, this means increasing the work and decreasing the rest at the same time.

Below is what this would look like from the multi-modal event above:

Progression 1
8 Rounds, Every 2 Minutes ….
8x Hinge Lift @ 135/185#
10x Box Jumps @ 24″

Progression 2
8 Rounds, Every 1:50 Minutes ….
9x Hinge Lift @ 135/185#
11x Box Jumps @ 24″

Progression 3
8 Rounds, Every 1:40 Minutes ….
10x Hinge Lift @ 135/185#
12x Box Jumps @ 24″

Note above how not only is the work increased each progression, but the density interval is also decreased?  Increasing the work while also decreasing the work interval – thus accelerating the decrease in rest – compounds the difficulty and the efforts quickly move beyond “progressive overload” to “impossible to complete.” As in all programming, simple is better and generally, most effective.

 

Nut Still To Crack – Work Capacity Progression Between Modes using Power

The examples above demonstrate how to easily deploy progression for the same work capacity event. What I haven’t figured out yet is how to progress work capacity efforts between events.

For example, in terms of basic work capacity fitness, how many 25m shuttles equal one round of 8x Hinge Lift @ 185# plus 10x Box Jumps @ 24″?

The want to do this comes from the unpredictable mission demands of the mountain and tactical athletes we work with.

For example, one of the work capacity modes we train mountain guides for is hard, short, rapid uphill efforts under load … think ski mountaineering guide boot packing up 1,000 vertical feet with a 40-pound pack, in 30 minutes. This is something relatively predictable for a ski mountaineering guide.

However, let’s say on the ski down three of the ski guide’s clients were buried in an avalanche, and he/she had to rapidly find, and dig out each client in 5 minutes. This is a full-on, stressful, multi-modal sprint effort including sprinting through deep snow and shoveling.

In a pre-season ski guide program, I could possibly design specific gym-based work capacity efforts for each event, but what if the ski guide also had to carry one of the clients out? Or skin/sprint up to a nearby ridge to call for help?

At some point, I can’t predict and prepare the athlete for every possible scenario. This, having one standard measure of work capacity to program and progress would be very useful. So, instead of cutting rest periods for the same event, I could use multiple events, and progress using power. Progression 1 could be 200 Watts. Progression 2 could be 250 watts. Progression 3 could be 300 watts.

Rowers and cyclists use power now to progress endurance training to great effect, and recent smartphone applications and fitness monitors have begun to do the same for running.

But, for multi-modal events calculating power output is much more complicated. Take just one exercise – a power clean + push press at 135#. To calculate power not only would I need to know the weight of the barbell, but also the travel of the barbell and the speed of travel. The travel of the barbell would not be the same for each athlete – the barbell would travel farther for a taller athlete. So I would also have to know the athlete’s height, with arms outstretched.

This can also be complicated for events or exercises which don’t include equipment.  The power calculation for a simple down-back 50m shuttle, for example, must not only take into account the distance and time but also the individual athlete’s body weight. If a heavy athlete and a light athlete complete the shuttle in the same time, the heavy athlete would have done more work.

On the plus side, this type of progression is by definition, personalized to the athlete. On the minus side, this can get really complicated, and almost impossible to program for any type of group training.

As you can see, I’m still working on this…

Questions, Comments, Feedback? Email rob@mtntactical.com

 

 

You Might Also Like MTI’s Ultimate Work Capacity I Training Plan

 

 

 

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Arete 12.13.18

by SSD

Military / National Security

Mattis calls for help in ending war in Afghanistan: ‘40 years is enough’, The Hill
A Commanding Problem: Historical Insights for Military Organizational Reform, War on the Rocks
This Generation Of Military Servicemembers Has The Opportunity Of A Lifetime, Forbes
US Army Awards Barrett .50 Caliber Sniper Rifle Contract, Tactical Life
Artificial Intelligence: Forget The Terminator For Future Army: LTG Wesley, In Homeland Security
Questions Remain Over Pentagon’s Strategy to Pivot Towards a Large-Scale Conventional Conflict, Small Wars Journal

 

Homeland Security / First Responder / Wildland Fire

Europe’s Five Strategies for Coping with Migration Pressure, Rand Corp.
Portland to Hire Unarmed Officers, Officer.com
‘El Chapo’ Trial Gives Inside Look At His Rise To Power, In Homeland Security
Apple launches online store with discounts for veterans and those in the military, Stars & Stripes
Florida Sergeant Disciplined for Wearing Patch While Greeting Vice President at Airport, Officer.com
November Border Arrests Jump To Highest In Trump Presidency, In Homeland Security
How is the shooting accuracy at your agency?, Law Enforcement Today
Philly firefighters explain why mealtime is ‘secret sauce’ of firehouse, Fire Rescue 1
Machine learning masters the fingerprint to fool biometric systems, Homeland Security Newswire
Police job applications decrease at most U.S. departments, Police One
Atmospheric scientists find causes of firenado in deadly Carr Fire, Science Daily
Marijuana education or illegal drug-selling? Instagram’s not sure., Washington Post
San Antonio Police Department Announces First Female SWAT Team Member, LE Today

 

Mountain

Can GoPro Make Me an Influencer in Three Days?, Outside
Mikaela Shiffrin Just Cannot Be Stopped Right Now | Expands Season Lead, Wins First Ever Super-G, Unofficial Networks
The Toughest Ski Runs in North America – Part One [Presented by Liftopia], Unofficial Networks
Off Piste: Tragedy in the Alps, AAI
Skiers Stuck On Lift As Chairs Swing Nearly Inverted From High Winds, Unofficial Networks
54 Avalanches In 5 Days Across Colorado | Snowpack ‘Teetering On The Edge’, Unofficial Networks
The Best Trekking Poles, Outside
What Women Want In Skis – A round-table conversation with Elyse Saugstad, Jackie Paaso, and Keely Kelleher about the gear and the support for women in the ski industry, Powder
How To Be A Better Ice Climber, Outdoor Research
Alpine Skiing Meets Big Mountain Freeriding, Red Bull

Fitness / Nutrition / Health

The Flow State of Strength Training, Breaking Muscle
We have two ages and your health and diet determines one, study reveals, Body & Soul
9 Ways Weed Can Help (or Hurt) Athletic Performance, Muscle & Fitness
Third-time national recognition for professor who unlocks music’s power for gym-goers and goal-scorers, Brunel University News
The science behind the perfect breakfast, Sydney Morning Herald
The Sweat Science Holiday Book List, Outside
Fitness Boom Energizes Free Market, Newsmax
I spent years hating running, until I changed my routine — here’s how I learned to love it, Business Insider
Almost Half of U.S. Adults to Skip Flu Shot, WebMD
5 Habits That Annoy Your Spouse the Most, According to Science, Fatherly
Office workers who stand at their desk to lose weight only burn nine calories an hour more, Daily Mail
How Elite Athletes Respond to Extreme Heat, Outside

Interesting

10 cool facts about the Army astronaut at the International Space Station, Stars & Stripes
The CEO of one of America’s biggest homebuilders sounds the alarm on a ‘housing slowdown’ (TOB), Business Insider
Australia dispatch: Were Killings at an Australian Cliff a ‘Massacre’? And Who Gets to Decide?, NY Times
The Deadliest Snowstorm In History Dropped 26 Feet of Snow in 7 Days | 4,000 Killed, Unofficial Networks
A bit of a stretch… material that thickens as it’s pulled, Science Daily
The New Old Age: Older Americans Are Flocking to Medical Marijuana, NY Times
The 10 Best Science Books of 2018, Smithsonian
Largest continuous oil and gas resource potential ever, Science Daily
How Are Food Influencers Changing The Restaurant World?, Forbes
The best STEM toys you can buy for kids, Business Insider
Social media outpaces print newspapers in the U.S. as a news source, Pew
Liberals Like What Patagonia Has Been Doing Lately, Forbes
2018 was a rough year for many retailers. Here are the messiest stores we visited this year., Business Insider

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Q&A 1.3.19

by SSD

QUESTION

Hi, I’m a Coast Guardsmen my goals are pretty simple, I’m very interested in your training programs. Looking for the one that suits my needs. I’m trying to be a Company Commander ( drill instructor ) very competitive it requires you not only to be physically fit but they also look into cosmetic qualities on you as well because they only take the best of the best. After this I am trying to apply to be a deep sea diver in the Coast Guard which is the same technical school as the Navy. If that helps. Can you recommend me a training packet that not only work on my strength, but help me gain mass and cosmetically look fit as well.

ANSWER

I’d recommend the plans/order in the Pirate Series of plans. These are designed as day to day programming for tactical athletes with water-based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
– Rob
QUESTION

I am a 59 year old gentlemen

6’2 235 pounds, some djd of neck

Fair physical condition for a flatlander with more than  full time  job

Former offensive lineman…….

Thoughts on  a training program for guided/outfitter mainly horse/yak hunt for Kyrgyzstan for November 2019?

Also  my wife and I are going to Machu pichu 5/19 for 5 day hike

Porters to carry our gear so  just a day pack

ANSWER

Machu Pichu – Backpacking Pre-Season Training Plan. Use a 25# for the pack loading in the plan. Complete the plan directly before the trip.
Kyrgystan Hunt? Peakbagger Training Plan. Complete the plan directly before the trip.
Also – I’d like to see you lose 25-35 pounds. Losing this weight will make everything better. I’d encourage you to look at our SF45 programming as your day to day programming – it has a strong endurance emphasis.
– Rob
QUESTION
Im looking for a training program for sport climbing to be fit and ready for April and next climbing season. I see all the programs you offer.  Ive been doing crossfit and i really enjoy it is it possible to combine the program you provide into the mix or would i just follow the program for sport climbing
ANSWER
This plan does include some general fitness work – but you could double up with your crossfit stuff if you’re fit enough and have enough training time.
– Rob
QUESTION

I had a quick question regarding the IBA runs in the Ruck-based selection packet. What is the reasoning behind including the IBA runs on top of rucking and running? Are IBA runs a part of SFAS or is it to just build further endurance with weight on? Do you think it would be detrimental to substitute the IBA runs with unloaded running? I ask for injury prevention reasons.

Thank you guys for all that you do and please continue the great work!

ANSWER
Our understanding is many of the team and other events are loaded, but not to the timed ruck weight. The IBA runs help prepare you for these events.
Detrimental to substitute with unloaded running? Yes – as moving unloaded is not the same in terms of strength demand, cardio hit, or mental preparation for the loaded efforts you’ll face at SFAS.
– Rob
QUESTION

Happy New Year, Rob.

Simple question for you: Are the women country singer workouts designed specifically for female athletes, and vice versa for the men? Just curious if there is more behind the naming scheme than just paying homage to great country singers of both genders.

ANSWER
No – the Country Singer plans are for all athletes. The names pay homage to great country singers of both genders.
– Rob
QUESTION
Thx for your gray work I’m preparing for selection and I needed to start with body weight foundation- my problem is what to do if I can’t even do the 800m Intervalls in the Speed prescriped i did 22m for 2mile and Intervall 800m 0430-457 i can’t keep it yet
ANSWER
Just run the 800m intervals as fast as possible.
– Rob
QUESTION
Howdy, names David, I’m 24 and I am planning on doing an 18X contract with the army. I was supposed to take my ASVAB this month and try and leave in January however I have been fighting a bad case of plantar fasciitis which was a result of my previous running program. So that’s kept me out of the recruiters office. I have rested it 3 months and its slowing getting better, another 1-2 months and it should be 100% and I’ll go do all the red tape and go to basic as soon as possible. I want to subscribe and pick a program to get me ready for SFAS. I’m not worried about basic, I’m in good shape, have an athletic background and have spend extensive time in rough terrain hunting, camping and backpacking. I’m 196lbs, 13% body fat, 6ft. What would you suggest I start with considering the 18x pipeline? And can you do the SFAS ruck based program while I’m at basic/AIT/airborne at fort Benning? I know you’ve designed to be completed about 8 weeks in advance of SFAS, and I’ve heard its hard to get your own workouts in while in basic/AIT/airborne.
ANSWER
You’ll want to complete the Ruck Based Selection Training Plan directly before basic. Several with 18x contracts have done this.
– Rob
QUESTION
Hello. My name is Christopher Ransome. I am interested in getting back in top shape, but I don’t know where to start. I am 28 years old. I am 5’7″. I weigh 130 pounds. I am currently not training right now. I am a armed forces member.
ANSWER
– Rob

QUESTION

I’m prepping for a private climb of Mt Logan in late May/early June. I am planning on completing the Big Mountain Training Plan for the 10 weeks prior to the trip (week 1 would be approx. March 10), and am wondering what training plan(s) would be best to start now for the 10 weeks prior to commencing the Big Mountain plan.

I live in Seattle, am doing weekly hikes in the Cascades (start at 2-3k gain, 25-30# pack and increasing to 55-60# pack prior to the trip). I currently do 2x/week strength/core workouts and run 3x/week. (currently about 15mi/wk), and gym climb 1-2x/wk. My current fitness is above what it normally is this time of year, but well below where I like to be in the summer climbing season. My goal is to build up strength and endurance consistently but be conservative enough to avoid injury through overuse or overtraining.
I’ve climbed Rainer 3x but don’t have experience above that elevation or on a trip longer than 3 days. I am 30 year old female.
ANSWER
Work through Helen and Artimes from the Green Heroine Packet prior to starting the Big Mountain Training Plan. Both are 6 week plans and should line up about right for timing.
– Rob
QUESTION

Just starting “Fortitude” – in days that call for a strength and run session (such as those found in session 1) should they be done back to back or should there be a few hours in between to fully recover?

Thanks!

ANSWER
Back to back.
– Rob
QUESTION
A couple of months ago you suggested my daughter do the strength based assessment plan. However, shortly after your email she came down with a bad case of the flu. Shortly after recovering from the flu, she came down with appendicitis and had her appendix removed during Thanksgiving. She was not released until today to start working out and the dr said easy with weights. I purchased the Bodyweight Foundation plan for her to heal and prepare her for what’s to come. She started today and cried when she saw her gains completely devolve. If she is accepted to the Naval Academy she begins her training sometime in June. After BW Foundation, what plans should she do to get prepared? Thank you for any guidance you can give.
ANSWER
Follow up Bodyweight Foundation with the plans/order in the Virtue Packet.
– Rob
QUESTION
I’m a new member of MntTac, and I was wondering if you guys offer anything as far as nutrition plans go. Or if you can point me in the right direction.
I’m currently in the Army, stationed in Italy, and am trying to gauge my front site focus on EFMB, Ranger School, and eventually SF selection and SOCOM. I love your fitness plans and have compounded three of them daily (pull up improvement, swimming, and full body strength) but still feel I’m missing the mark as far as nutrition goes.
ANSWER
QUESTION
Long time user of your programs. I am coming off of a three month period of high mileage, endurance only training while preparing for several long trail races. I am a skinny guy by nature (45 y/o, 5-11/155) and have loss even more muscle mass after these three months. My priority for the next three months is to put strength and mass back on. I’m interested in RAT6, 357, or Big24 for strength, and Ultimate Meathead or Hypertrophy Skinny Guys for mass. My question is which program should I do first? A strength one or a mass building one. Thanks.
ANSWER
Start with mass and the Hypertrophy Plan for Skinny Guys. Follow it up with Big 24.
– Rob
QUESTION
Hi! I recently passed the PAST, going for one week assessment for Special Warfare careers for those already in the Air Force. I’m being told to be confident in the water, without many other details. Which plan should I use? I recently read a survey that many are quitting in water confidence events. I’m going for Special Ops Weather. I weigh 160lbs I’m 70 inches. I would like to do a plan that includes rucking. The more prepared I am, the better. If I pass this assessment, I don’t have any idea when I’d be inserted into the training pipeline.
ANSWER
This plan includes rucking, running, extensive swimming, work capacity, etc.
– Rob
QUESTION
I just signed for monthly programing.
I would like to start with  Greek Series.I’m wonder should I follow all programs from Achilles to Ulysses or
they are individual with no connection between and  following any periodization ?
Thank you !!
ANSWER
The plans in the Greek Hero Series are not progressive in terms specific exercises or work capacity events, but are in terms of emphasis as they move between being balanced, to a slight emphasis on work capacity and endurance, to a slight emphasis on strength, etc.
Each plan can stand alone, but as a whole packet it’s best to follow them in the order listed, beginning with Hector.
– Rob
QUESTION
I’d like to thank you all for the Big Mountain Program you guys have. It helped me with my Aconcagua expedition.
In 8 months, I’m heading to Kyrgyzstan/Tajikistan to attempt to scale Lenin Peak (7134 meters). Should I stick to the same program, do a different one or mix several programs?
ANSWER
Move to general fitness via the plans and order in our Country Singer Packet until 8 weeks out from your trip, then repeat the Big Mountain Training Plan directly before your climb.
– Rob
QUESTION
I just recently order your app and the monthly service and was wondering what program/programs would be best for endurance running(summer) backcountry skiing (winter) bouldering(winter) and sport/trad climbing(summer) along with peak bagging in the summer. I have powerlifted/oly and done Crossfit for years and was also hoping to kee my strength numbers as high as possible. I’ve noticed many of your programs cover these different aspect but was wondering if one covered them all? Thanks in advance
ANSWER
Our programming approach deploys two types of fitness programming … “Base” fitness, and “sport-specific” fitness. In general, the further away from your season or event, you’ll want to complete base fitness programming. Then, directly before your season or event, you’ll want to complete a sport specific plan for that activity.
The “base fitness” programming for mountain and tactical athletes is tailored to the athlete type.
As a mountain athletes, for base fitness you’ll want to complete the plans/order in the Greek Heroine series of plans, beginning with Helen. These plans concurrently train strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (core), and climbing fitness (rock).
I’d recommend you start with Helen and follow these plans in order until 6 weeks out from your summer trad/peak season start, then switch to the Alpine Rock Climbing Pre-Season Training Plan which will train your for the trad climbing, and also hammer your legs/lungs for the approaches.
– Rob
QUESTION

I’ve found that the DEVGRU section plan best suits my overall fitness needs. That being said I don’t want to keep just repeating it. I typically work through it to completion then kinda mess around for a few weeks to give my body a break then find myself back into it again. I come from a triathlon background so I love the volume. Any suggestions as to another program?

Thank you for your time.

ANSWER
– Rob
QUESTION

I used your programming when I was deployed and I enjoyed the variety and challenge of the workouts. I had some great gains and it gave something to do to take my mind off the boredom between excitement. I am back stateside and now I have several members of my flight that are not passing their PT tests. I think a primary driving factor is lack of frequent conditioning. When I was on the athlete subscription 2 years ago, I remember a group PT for military that I don’t see now. Is it a buy the program and then utilize for the group? Just trying to make sure.

Also I was reading through the sample workouts for it, and the strength workout is not on the sample. What type of gear and exercises are in the work outs? Will it need to be at the base gym or can it be done on the track with minimal gear? Fitness through a shoe-string budget.

Thanks for the help and happy New Years.

ANSWER

It’s a little unclear what you’re asking about here.
You could be referring to our Grunt PT programming. As a subscription service, that didn’t work out. We do have that programming for purchase as a packet, however, HERE.
In terms of equipment – Here’s the required equipment list:

Below is a Grunt PT Equipment List for a Company of 100-120 Soldiers.

This equipment list would assume the Company would be broken up into 3x groups of 30-40 soldier: Black, Gray and Green

Squat Stands/Barbells/Plates:

    • 5x Squat Stands
    • 5x Barbells with set of collars
    • Bumper Plates per barbell. 2 each of … 45s, 35s, 25s, 15s, 10s
    • Metal Plates per barbeel: 2 each of 10s, 5s, 2.5s
    • 2x Pairs of Extra 45# Bumpers

Dumbbells:

    • 10x Pairs of 25#
    • 4x Pairs of 35#
    • 4x Pairs of 45#
    • 4x Pairs of 55#
    • 4x Pairs of 65#
    • 3x Pairs of 75#

Conditioning/Work Capacity

    • 12x 20/24/30 Plyo Boxes
    • 15x 60# Sandbags

Misc:

      • 30x Foam rollers (36″ cut down into 12″)
      • 18 Cones
      • 30x Exercise Mats
      • 15x Pieces of PVC
      • 1x 5 Gallon Bucket for collar/PVC Storage
      • 1x Bucket and Chalk

We also assume soldiers could use their Individual Body Armor for Agility and Work Capacity.

But you could also be referring to our USAF PFT Training Plan. If so – this plan does include some weightroom work on Fridays which will require a rack, barbell, plates, and set of dumbbells.  
– Rob
QUESTION
If you have time, I would like to hear your opinion and recommendation for my situation. I have been following MTI programming for several years with temporary venturing out in Soflete but always coming back to MTI. In May 2018 I woke up with pain in my right upper back that became the worst pain of my life within hours, and that is saying something taking into consideration multiple broken bones (downhill all my youth until the army, thousands of jumps out of airplanes, LE on-duty injuries, etc). The pain lasted for three weeks nonstop and then went away, either by itself or as a result of anti-inflammatories, muscle relaxers, and a bunch of other stuff.
During that time I found out that I have significantly degenerated disks at C4-C5, C5-C6, and C6-C7. Spinal cord compression, both vertical and lateral stenosis, etc. Obviously, the immediate recommendation by three out of four neurosurgeons that I saw was 3 level ACDF. After reading and doing a ton of research I settled on going to Barcelona to have one of the leading neurosurgeons in Europe do 3 level disk replacement, which has been practised in Europe for over a decade but still not allowed by the fabulous FDA in the US. Before I left for Europe, I saw the fourth neurosurgeon here in Tulsa, where I live, who has been doing spinal neurosurgery for over three decades. After spending an hour in his office, with him examining me, going through MRIs and X Rays, he looked me in the eyes and said, if you were my son,  would tell you not to do the surgery. The pain was long gone by then, I was and still am relatively asymptomatic, so I listened to him and decided against being cut.
I obviously have been extremely careful with my workouts and have not touched the bar since May, simply because I don’t know if something triggered it then. I was at the end of the cycle of MTI Relative Strength Assesment program.
Sorry for the long email, but I wanted to make sure that I explained the situation adequately. What would be your recommendation and advice as far as getting back into structured and programmed training?
Thank you for your time.
ANSWER
Understand I’m not a doctor – so take my recommendation here with that knowledge.
From our stuff I’d recommend starting with Core strength, Bodyweight Only. Following it up with the Bodyweight Foundation Training Plan, followed by the Low Back Fitness Training Plan.
You could supplement Core Strength, Bodyweight Only with some light, easy cardio – unloaded step ups, or swimming. See how you recover and feel.
Bodyweight Foundation will get you running.
The Low Back Fitness plan will get you lifting.
– Rob
QUESTION
Good morning,
I have a couple questions on what is possibly the right plan for me. I have used your programming in the past and am looking to start back up. I am currently a LEO on the southern border and work on a fast paced team. A little about me. I have a weight lifting background. I have recently started Jiu Jitsu and really love it. I train 3 days a week on the mats. I also enjoy running and continue to lift weights as much as I can a week. I’m wondering what if any programming you might suggest? Look forward to hearing back.
ANSWER
I’d recommend the plans/order in the Gun Maker series for full time LE SWAT and SRT. These plans concurrently train strength, work capacity with a sprinting emphasis, endurance (running), tactical agility, and chassis integrity (core).
Start with Ruger.
– Rob
QUESTION
I’m having some trouble finding a plan that fits my schedule and I was wondering if you could make a couple suggestions.
Essentially I’m looking to increase my strength and work capacity but I’m extremely limited on time/days I can train. I do endurance sports (run, mtb, bc ski) 2-3 days a week so I’m looking for a ~40min gym workout that I can do 3 days a week on my lunch breaks to supplement this. Any thoughts or recommendations would be greatly appreciated.
ANSWER
So sorry for the delay. I lost your message in my email box.
Training plan? I’d recommend Busy Operator 3 which concurrently trains strength, work capacity, chassis integrity and endurance. You could skip the endurance programming in the plan. Sessions are designed to last 45-50 minutes.
Another option would be to focus on strength and complete the MTI Relative Strength Assessment Training Plan. It’s focus is strength, but the plans does include some work capacity and core training.
– Rob
QUESTION
I will be participating in a 50-mile race on Apr 28.  I plan on starting the Ultra Pre-season program (8 weeks) on Jan. 1, immediately followed by the 50-mile Ultra plan (also 8 weeks).  Since will have 17 weeks between Jan 1 and Apr 28, do you recommend I utilize the extra week as a transition week between the pre-season and ultra program, or utilize it for extra taper immediately before the race, meaning I jump right into the ultra plan after I complete the pre-season?
Btw, I used these programs two years ago for both the Park City and San Diego ultras and was very happy with them. Hence the repeat!
ANSWER
The 50-Mile Ultra Plan includes a taper week. Use the extra week between the plans for total rest.
– Rob
QUESTION
I’ve been in PT for achilles tendonitis for a year, I’m finally recovering but finding that my strength in my lower body (quads, hamstrings, and glutes) is unbalanced with the rest of my body and rather weak.  Do you have a workout program that will help me rebuild strength and fitness in my whole body and help me balance things out so that I can move on to things like the military on ramp program or valor?
ANSWER
– Rob
QUESTION
Quick question. I’m currently in the process of applying to two different fire departments (both run their own academies). For the first one, I took their physical test in mid December and I’m now in the background phase waiting to see if I get an interview. The second one technically opens up applications next week. Both have stated that their academies will start early or late April. My question is, since I’m training on 2 different timelines (I haven’t even taken the physical test for the second department, which will more than likely be in February) how should I go about purchasing plans for the second physical assessment and then preparing myself to enter one of the academies in April?
Here is the assessment:
Task 1: Dry Hose Deployment
Candidate advances 150 feet of pre-connected 1.75-inch dry hose line for 150 feet. (Each dry 50-foot section weighs approximately 20 pounds, for approximately 60 pounds of dry weight.)
Applicable Job Duty
Removes pre-connected dry hose line from transverse hose bed, extends to designated area, waits for hose line to become charged, and advances charged hose line to attack fire
Task 2: Charged Hose Deployment
Candidate advances 100 feet of pre-connected 1.75-inch charged hose line for 70 feet. (Each charged 50-foot section weighs approximately 38 pounds, for an approximate total of 76 pounds of charged weight.)
Applicable Job Duty
Removes pre-connected dry hose line from transverse hose bed, extends to designated area, waits for hose line to become charged, and advances charged hose line to attack fire
Task 3: Ladder Removal/Carry
Candidate removes a 72-pound, 24-foot aluminum extension ladder from mounted hooks, carries the ladder 54 feet around a diamond shaped course, and replaces the ladder to mounted hooks.
Applicable Job Duty
Removes and/or replaces extension ladders and straight ladders from apparatus
Carries straight or extension ladders from the apparatus to the site of use
Task 4: Halyard Raise
Candidate raises and lowers the fly section of a 24-foot aluminum extension ladder with a halyard. Applicable Job Duty
Extends the fly section of an extension ladder with a halyard
Task 5: Victim Removal
Candidate carries or drags a 165-pound dummy for 26 feet.
Applicable Job Duty
Carries a conscious, unconscious, injured, or deceased victim up or down stairs or across grounds without the use of equipment such as stretcher, backboard and straps, and/or other improvised equipment, to an area of safety
Drags an unconscious, injured, or deceased victim up or down stairs or across grounds to an area of safety (with or without equipment)
Task 6: Roof Ventilation
Candidate ascends and descends an 11-foot distance walking/crawling on the rungs of a 12-foot roof ladder while carrying a simulated 20-pound chain saw. Candidate stands on a flat rooftop and strikes a tire 30 times with an 8-pound sledgehammer.
Applicable Job Duty
Climbs, works from, and descends ladders
Climbs, works from, and descends ladders while carrying equipment such as chain saw, axe, pike pole, and/or sledgehammer
Creates ventilation openings in ceilings and roofs (either flat or pitched), using tools such as rotary or chain power saw, prying tool, axe, rubbish hook, pike pole, and/or sledge hammer
Task 7: Attic Crawl
Candidate crawls a distance of 21 feet across a simulated attic area while carrying a simulated flashlight in his/her hands.
Applicable Job Duty
Searches for extension of fire while walking or crawling in areas with restricted heights and joisted walkways (such as an attic)
Task 8: Stair Climb with Hose
Candidate climbs four flights of stairs with a 50-pound hose bundle and places bundle on the landing of the fourth floor.
Applicable Job Duty
Climbs stairs with a hose bundle/pack or other necessary equipment, in order to facilitate the extinguishment of fires in multi-story structures.
Task 9: Crawling Search/Stair Descent
Candidate crawls on the platform of the fourth floor for a distance of 60 feet. Candidate places the hose bundle on his/her shoulder and takes it back down the four flights of stairs. Candidate places bundle down at the bottom floor.
Applicable Job Duty
Searches for extension of fire while walking or crawling in areas with restricted heights and joisted walkways (such as an attic).
Task 10: Stair Climb with Equipment/Hose Hoist
Candidate picks up two air bottles (with shoulder strap), places air bottles over shoulder, and returns up the stairs to the third floor. On the third floor, the candidate places the air bottles on the ground and hoists a 100-foot section of an extended hose line up, and over the balcony rail. The candidate must then return both bottles back to the first floor.
Applicable Job Duty
Hoists tools (such as chain saw, hose line, and/or roof kit) up multiple stories or other elevated areas, using ropes
Climbs stairs with hose bundle/pack or other necessary equipment, in order to facilitate the extinguishment of fires in multi-story structures
ANSWER
I don’t have a specific plan for this assessment. Given that, what I’d recommend is performing a trial run or two of this assessment prior, and for fitness, completing the MTI Urban Fire Rescue Fitness Assessment Training Plan directly prior.
Complete the Fire Academy Training Plan directly prior to your academy.
– Rob
QUESTION
I am loving all of your stuff as I read daily your content and have follow some of your programs in the past. I was curious out of which programs you have would be best to use while training for a 5k? I want to maintain as much muscle as possible (I know I will lose some and strength in the process) but will cycle slowly throughout  the next few months and slowly work my way up to 10k/half marathon training. The strength in my gluteus and legs have made running so much more bearable and easier and I want to maintain maintain much of that as possible!
Thank you for everything you do!
ANSWER
Start at Week 6 of our Running Improvement Training Plan – which begins with a 3-mile assessment- closest we’ve got to a 5K.
– Rob

QUESTION

First of all, just want to say that I love your programming and how carefully you think it through and refine it based on your research. I’ve used a few of your plans to great advantage already.
Second, I was wondering what you might recommend for a plan to improve rucking over rough terrain/to a small summit. I can go for hours even with a pretty heavy load over flattish ground, but yesterday I did a 3000ft climb mostly over rocks and it smoked me. Can’t have that happen again – it was embarrassing as hell.
Also, just to complicate things further, I compete at strongwoman and powerlifting. My next meet is for strongwoman in January, so I need room to train for that at least three days a week.
Looking forward to hearing from you when you’ve got a chance. And again, I really appreciate all your material. You send out the only newsletter-type email I actually read.

ANSWER

Complete the Monday and Thursday, step up-intensive, training sessions in the Peak Bagger Training Plan on the days you don’t lift.
– Rob

QUESTION

I just finished the Hector training and i must say it’s the kind of workout I needed to boost my performances on the field. It helped me a lot The workout was hard but doable, except for one part where i was never able to complete the exercise like it was specified or else I puked or was on the verge of passing out.I find it strange because for the other work capacity exercises I was able to do them all good. Even if I got better at doing it since the begining, I think it is not normal I am not able to do the exercise poperly and that’s why I’m seeking your help. Here is the exercise im talking about:

17 Rounds, Every Minute on the Minute ….

Rounds 1-5: 6x Power Clean @ 75/115#, then 6x Burpees

Round 6 – Total Rest

(Up to round 17…)

As I understand it, I have to do each round (6 power clean + 6 burpees) within one minute and repeat it as soon as the minute end’s. I tried to identify what were my weakness’s. So first i’ve tried to do the 17 rounds with the prescribed load (115#) but do it at a pace I could support. It was easier but still abnormally hard. So I tried to put less weight (75#) but complete the 17 rounds with the time restrictions. It was also too hard. I’ve noticed a huge difficulty increase for both try after the first 5 rounds. So here are my questions:

–  What do I need to improve if I want to complete this exercise as it is meant to be?

–  I plan to do the Ultimate work capacity I as my next workout and I noticed this exercise is present, what should I do when comes the time to do the exercise? (since I am able to do the other work capacity exercise)

P.S. My first language is French, i’m sorry if you had a hard time reading this.

ANSWER

You’ve performed the session correctly – you …
– work for 5 minutes on one minute intervals, rest 1 minute
– work for 5 minutes on one minute intervals, rest 1 minute
– work for 5 minutes on one minute intervals
This event is no joke. My guess is to improve you need to get stronger – so the 115# power cleans were not so taxing.
From our programming, I’d recommend you next complete a strength plan – specifically the MTI Relative Strength Assessment Training Plan – before you try Ultimate Work Capacity.
– Rob

QUESTION

I’m going to be deployed for a mission to an embassy in an environment where I will not be able to run around and pt like I normally would. I am worried because I am the kind of person if I don’t run several times a week my run time skyrockets. Do you have a pt plan for my situation? I was going to pack a single 53 lb kettlebell and a few bands. If no such plan exists, I’m all ears for general recommendations on equipment and exercise.

ANSWER

We have multiple limited equipment training plans, and you can use a treadmill, rower, step ups, and our gym-based endurance circuits to train endurance …. but until you get there and know more about your equipment and other restrictions, it’s hard for me to recommend a plan.
Based on what you have sent, I’d recommend Bodyweight Foundation, and doing the runs in the plan on a treadmill.
– Rob

QUESTION

I have just finished Dolly and am looking fo a suggestion on the next plan.

This year I have completed:
Bodyweight foundation
Military on-ramp
MTI relative strength
Dolly

I currently have a corporate desk job but am applying to law enforcement agencies. My goal is keeping a solid fitness foundation during the application period until I have a better idea of when I may be attending an academy.

ANSWER

Tequila from the Spirits Packet to for LE Patrol/Detective.
– Rob

QUESTION

Hi Rob long time subscriber now love the workouts. Im looking for some advice I just finished doing big 24 and the 2 mile run improvement loved it by the way. Im looking to do the ruck based selection pack and psyop a & s ( I am former psyop and like to stay equal to this level of training) this spring but currently since I am in northern Indiana right off Lake Michigan I am stuck without long distance runs and rucks outside for the winter with all the deep snow we get. I have done greek hero pack a few months back. Im looking to keep the gains in running i just made with the 2 mile run improvement but will not be able to run distances over 4 miles (after that treadmill kills my knees). Not sure what to do was looking at ultimate work capacity, or MTI strength coupled with the 5 mile or the run improvement plan making adjustments and breaking up the long easy runs? also glanced at the SF workout series for older athletes I am 34 but some previous knee issues. Curious what your thoughts are. Thanks again Rob keep getting after it!

ANSWER

– Rob

QUESTION

I’m a relatively fit and active 40 yrs young and am roughly 6 weeks into a pretty intense obsession with BJJ (had my first comp this weekend). I’m coming to this from a relatively advanced strength background (hit lifetime PRs in April of 505 DL; 405 squat; 335 bench; 355 front squat; 215 press (at a BW of 198#).

Since the spring, I’ve quit drinking pretty much entirely (was a daily drinker (2-3 beers) for the past decade), dropped my weight to a lean 175# (~8%bodyfat), ran three half marathons back to back in Utah/AZ/NV a few months ago, and am now laser-focused on BJJ and plan to compete at 169 – 175 depending on the organization/weight classes in the coming weeks and months.

Recent/current status: 
 
I entered a no-time limit, sub-only tournament this weekend and had no problems muscling guys around and probably would have placed well if it had been a time-limited points tournament as I scored takedowns and had good position throughout both of my matches. But my lack (for now) of submissions hurt me, I didn’t manage my fatigue well/pacing, and I had to tap after a 13 min (no-gi) and 8 min (gi) match, respectively. Not discouraged, actually, because I learned a TON, not only about the “game” and pacing required for a sub-only tournament (I see where the Royce Gracie guard-pull strategy pays off massively in such cases…guys went straight to guard on me), but also have a keener sense for what I think my go-to subs will be for the near-term.
My question is: How should I plan my programming? Right now I’m lucky to fit squat and press (day 1) and DL and bench (day 2), usually on Tuesdays and Fridays, weekly, working to a heavy set of five on each then tossing in some chins, dips and the occasional 15-20 min grind from your excellent running improvement program (loved it!).  I toss in a long run on weekends — usually 4-6 miles, but have been rolling or going to wrestling class pretty much every day of the week save for Friday and Sunday.  I know this level of volume with the rolling is unsustainable (this is the first sport that has really made me feel 40) and I feel beat the F up most days — ribs, fingers, shoulders, etc…already got cauli-ear, etc (ENT drained today and now with throbbing stitches in my ear).  Am also keeping the “leg blasters” in my repertoire so i’m not gassed for skiing this winter (I live in DC, but head to CO and WY several times each winter).
Welcome any thoughts you have and, after looking at the BJJ Program, what I could substitute for the sandbag work (don’t have those at my fitness gym).  The rest of the program looks pretty accessible.  My goals are the occasional competition, but I’m also planning for the next decade in BJJ so will keep an eye on the orthopedic risks and probably cut back on the rolling (especially the wrestling) here soon.

ANSWER

Understand while we have a BJJ Pre-Season Plan, I’m not a MMA strength coach – so know that when you consider my advice.
Right now at your stage in the sport, you don’t want to do any outside programming which will negatively affect the mat work you’re doing daily – esp.. through fatigue. As your technical expertise improves, the amount of effort to compete will decrease.
So – I’d let your BJJ training handle your sport-specific work capacity, and focused any gym work on total body max effort strength, and possibly do a little endurance 1-2x/week. From our stuff, I’d recommend the MTI Relative Strength Assessment Training Plan, but replacing the work capacity days with some running endurance. This plan has really focused and efficient strength programming – in about 45 min sessions.
If you want to do the BJJ plan, I wouldn’t double it up with training on the mat …. it’s no joke and the fitness training will leave you fatigued for the mat work – which shouldn’t happen. You could alternate days – one day fitness, one day BJJ, etc. – that would work. However, there is no substitute for the sandbag work in the BJJ plan. Bring a sandbag to the gym – this is what others do.
– Rob

QUESTION

Been using your plans for years, thanks for the good work.  You have always been a part of me reaching my goals.  I am starting to focus on a goal that is 1.5-2 years out.  I plan to be trying out for CAT in that time period.
Can you paint a road map that you would recommend?
If you need stats to determine where I’m currently at please advise how you’d like me to benchmark.
By the way I’m still in USAF Reserve as an EOD tech.

ANSWER

I’d recommend the plan/order in the Gun Maker Plans for LE SWAT/SRT until you’re 7 weeks out from the CAT selection, then complete the USSS CAT Selection Training Plan.
– Rob

QUESTION

Just trying to figure out the best way to test my fitness as a backcountry hunter over the long term.  The Operator and the Mountain tests have some stuff that isn’t sport specific… if you take it out through the standards you give get harder to apply.
Any thoughts on evaluating mountain fitness without a climbing component?

ANSWER

Thanks for the question. I’ve been working on a Backcountry Big Game Hunting Assessment … and your email pushed me to finish it: https://mtntactical.com/knowledge/backcountry-big-game-hunting-fitness-assessment/
– Rob

QUESTION

I’m looking for programs or strategies & advice that can help me train to be in an elite special forces group such as becoming a Navy seal or joining the green berets or the night stalkers I’m going to class in 150. I want to refine and learn as much skills as possible in order to be successful in my career. I’m just starting off and I’m 17 so any advice or information such as training routines or programs I can be referred to would be greatly appreciated.

ANSWER

I’d recommend you begin our programming with the plans/order in the Virtue Series, beginning with the Military OnRamp Training Plan.
– Rob

QUESTION

I enjoy training jiu jitsu.
On non 2-a-days and recovery days, would it be dangerous to train jiu jitsu in addition to the SFRE training program?
Thank you for your help.

ANSWER

I’m not sure “dangerous” is the right word, but you’d likely overtrain.
– Rob

QUESTION

I have a few question for you:

  1. I’m currently in week 5 of the Military On-Ramp program and for the first time I failed to complete a session. I was doing the Quadzilla Complex from session 22 when I began to feel dizzy during the 5th round. I tried doing a couple of laps to see if I could recover but I didn’t so I decided to end it there. How should I go from here? Do I repeat the session tomorrow or do I continue with the program? I should note that I did not train last week and tried to pick up this week where i left off. This is not the first time I missed a week; When I first started the program I got sick during the 3rd week but that time I decided to just restart the program.
  2. I’ve been using a treadmill for the run and ruck run set at a 2% incline and  at 12km/h for the run and 8km/h for the ruck. What I am noticing is that after the run on Friday I start walking funny. I feel myself landing more on my heels and I begin to feel soreness on my knees. This becomes more noticeable during the shuttle sprints on Monday. However I do not have that problem after the ruck runs. Do you have any advice?
  3. I’ve been looking at your plans for a few months and I decided that I want to graduate to your Greek Hero plans. Based on your plan packets and what you recommend on your Q&As I’ve come up with the following schedule: Bodyweight Foundation > Military On-Ramp > Humility > Rat 6 > Greek Hero (I normally see you recommend the Big 24 instead of the Rat 6 but I chose that because of my inexperience with barbell exercises). I already completed the BWF and am in the middle of the MOR. My question is: should I do the Rat 6 before Humility? I ask this because I feel that my strength is not level with my other attributes and wonder if it would be better to make increasing strength my main goal. I’m a 23 yo male, 5’7” and 143#.

ANSWER

1. Re-start Week 5.
2. Run/ruck outside, don’t use a treadmill if possible. If not, research Chi or POSE running for proper running form.
3. After Military On-Ramp, move right to the Greek Hero plans.
– Rob

QUESTION

I am seeking advice on which program(s) to focus on as I am planning 2 specific goals within the next 2 -3 months. First goal is my USAF PFT test in Jan ’19 and second goal is Goruck Heavy in mid February ’19. I am 40 yrs old and have always scored in the 90+ percentil on my PT test but I want to crush it this year. Also, I want to revisit Goruck events and the Bragg Heavy has  escaped me over the years.

Any advice on recommended programming and timelines?

ANSWER

First the USAF PFT Training Plan directly before your PFT.
Then drop into the Goruck Heavy Training Plan leading into your event.
– Rob

QUESTION

Long time subscriber here and big fan of your programming. I’m about 20 weeks out from SFAS and I have just completed all of the 52 week ruck based selection packet minus the final 8 week portion (the ruck based selection program itself). So I’ve just finished resilience I’m thinking I should move into the RBSP program, take a week off and do it once more before I attend selection. Thoughts?

ANSWER

Do the RBSTP now, take a full week’s rest, do two weeks of Fortitude, take a week full rest, then repeat the RBSTP directly into SFAS.
– Rob

QUESTION

I am still in the process of joining the Royal Marines in the UK.

I have completed Humility (great plan) and am now 6 weeks out from taking my pre-joining running test (1.5 mile best effort), after which I should have another 6 weeks or so until PRMC.
I was thinking of embarking on the 2-mile run improvement plan now to nail the running test (am completing the 1.5 mile run in 10 minutes now but would like to get the time down closer to 9:30) and then switch to the PRMC program to get ready for PRMC.
Does this sound like a good plan or would you recommend to do the APFT with added pull-ups instead of the 2-mile plan to already start working more specifically on improving max calisthenics numbers.
Many thanks

ANSWER

I recommend the 2-Mile Run Improvement plan, then the PRMC … The issue with doing 12 weeks straight of calisthenics is you’ll plateau.
– Rob

QUESTION

My friend pointed me your direction. Attached is a description of a climb I am planning to make this coming May-June. I thought I would see if I could use your services to get a training program for this effort. I have also attached my ‘climbing resume’ as it is, should help you with some background on me.
A bit of background info.
Stats 6′ 1″ 185, fat content runs between 5 and 10%. Endurance athlete, trail running, biking, skiing, etc. 58 years old. Live at 6200′ west of Denver. Mountains are literally out my back door, have 10 miles of trails in adjoining open space. Full hip replacement at age 42, just wore it out. Never missed a beat. Love my 2+ hours runs up and down the mountains.
Work out at a downtown gym, typical, none of the cool shit in your place. try to make 1-2 spin classes a week. I did cut myself a 75 lb log section that I carry up and down the hillside behind my house when I get bored.
Member of 4 person ultra Ragnar trail running team, we are in top 3-4 teams the three years we have competed, Snowmass, Zion, Rainier. Kicked the two 31 year olds asses this year on the 4.5 mile, 3000′ trail elevation gain trail at Crystal Mountain on Rainer, they simply don’t run mountains.

ANSWER

By my count you have 23 weeks until May 18. Here’s What I recommend:
Weeks     Plan
1-5           Alpinist Fitness Assessment Training Plan – Skip the V-Sum if you don’t have access to a bouldering wall, and during the program, repace Thursday’s V-Sum Work with a long,
                easy run, 6-9 miles.
6              Total Rest
7-13         Patsy – You can skip the ruck/ruck run if you want – and replace the assessment with a 3 mile run assessment and the intervals with 1-mile run intervals, using the MTI Running Calculator
14            Total Rest
15-23       Denali Training Plan
– Rob

QUESTION

I am having a difficult time figuring out my next training program and was wondering if you help! I am looking for something that will physically as well as mentally push me! I’m looking to pack on as much strength and muscle as possible! Be super durable as well! Any help is and would be appreciated!

ANSWER

– Rob

QUESTION

I am in Military Special Forces. Im trying to find a plan to improve my cardio endurance and build overall full body strength. I need a plan with a balance of both. Recommendations?

ANSWER

– Rob

QUESTION

I am a Trooper with the Massachusetts State Police looking to chose one of your LE Fitness Plans that would best suit my needs.

I was wondering which one of your Law Enforcement plans incorporates the most Crossfit type workouts and routines?  I understand that you differ greatly from CF, but I am looking for that style and type of workout.

My goal is to overall improve strength, stamina, gain muscle, and loose weight.

I have kettlebells, all gym weight equipment, plyoboxes, wallballs, etc.  needed for the fitness plans.

Thanks for all that you do and I look forward to choosing the right plan!

Also, If you could suggest a paleo type meal plan as well for weight loss.

ANSWER

I’d recommend you begin our stuff with Glock.
– Rob

QUESTION

I’m a prior service line medic who currently works an engineering desk job. I was recently selected for reserve OCS and will be leaving in May (Approximately 22 weeks from last Monday).
I am currently following the Military On-Ramp Plan (7 weeks), plan to take one week rest and then preform either Hector (6 weeks) or Humility (7 weeks) and then complete the Army OCS Training Plan (6 weeks) before I leave. (21 or 22 weeks total if I do Hector I’ll probably add another rest week before starting the OCS Training Plan).
My question is which of those two (Hector or Humility) should I complete before starting the OCS Training Plan?

ANSWER

– Rob

QUESTION

I am active duty Air Force and love your plans.  I have done the hypertrophy for skinny guys (not that I’m skinny, but I was doing it with a friend), ultimate meathead, and busy operator 1/2.  As with anyone, I do best with goals, so I would like to devote the next year to cutting body fat percentage and building mass.  Do you have a plan/plans, diets, and/or recommendations to help achieve those goals over a 1-year period?  I am just in the beginning stages of researching a year-long program to follow to get a body I’m proud of and you were my first stop.

ANSWER

It sounds from your note you are interested in a year-long body-building plan …. other than the Hypertrophy Plan for Skinny Guys – I don’t do that type of programming – So I’m not sure I’m the best resource for you.
From what we do have, our LE Patrol/Detective Programming does include upper body hypertrophy work – these are the plans found in the Spirits Packet or the Daily Officer Sessions with a subscription. This programming also includes strength, work capacity, chassis integrity, and tactical agility.
– Rob

 

Subscribe to MTI's Newsletter - BETA

Q&A 12.27.18

by SSD

QUESTION

If you have an opportunity, I would love to discuss some concepts that I can translate back to my work. I work in the SOF community, and most mission sets you can translate to the gym/ work out time. One item I have found that hasn’t been crossed over is performing operations in full CBRNE gear (gas mask and APPe suit).  I have seen some of the toughest people in the world have issues.  Over than wearing the gear and perform tasks in 100+ degrees, is there a way you see how this style of fitness can be crossed over?
I have been following you all for a while. I really appreciate your input of work and output of information.

ANSWER

Do fitness training in the suit. Any other way to approximate the suit wouldn’t be guaranteed to transfer.
– Rob

QUESTION

I wanted to thank you for helping me choose the SFRE training plan earlier this year. It was immensely helpful in preparing me for the Vermont Spartan Agoge this year. Now that the winter season is near, I would like some advice for my goals.

I currently weigh around 200 lbs. I want to achieve 1 RM benchmarks for the following: Squat 1.4 times my bodyweight, bench press my entire bodyweight, strict press .7 times my bodyweight, power clean my entire bodyweight, clean and jerk .9 times my bodyweight, and snatch .7 times my bodyweight. What plan do I use?

ANSWER

– Rob

QUESTION

I have been very pleased with my subscription to MTI. I’d even go to say I’m a little overwhelmed by the vast options of programs offered. I find that to be a good problem. Thank you for that.

I do have one dilemma. I’m coming up on a month post inguinal hernia surgery. No complications of any kind, but of course I’ve been extremely cautious.

What would be the best program to follow to safely regain strength?

Lastly, I’m currently in backgrounds with a fire Department. When chosen, I’ll begin a fire academy in April. So in all, that’s my goal and timeline. Trying to get beach into great shape by April.

I’m hoping you can guide me in the right direction so I can get started. I’ll be given the okay by my physician at the end of this month to start exercising again. I’m looking forward to getting back in shape. Thank you for your time and effort. I hope to hear from you soon.

ANSWER

I’d recommend starting our stuff with Core Strength Bodyweight Only. Complete the first 2 weeks of this plan, and if you are recovering well, move to the Bodyweight Foundation Training Plan.
6 Weeks before your fire academy, complete the Fire Academy Training Plan.
– Rob

QUESTION

Good evening coach, I’ve had success with your programs in the past so I would like to use them again. I just don’t know which program would be best for my situation. I’m currently in AIT and have about 30-45 minutes to workout in the evenings Monday-Friday, but I won’t have access to weights. Saturday’s and Sunday’s I have about 3-4 hours to workout and I have access to a small globo gym. For PT we typically do runs on Monday, Wednesday, and Friday, and Muscular Endurance on Tuesday and Thursday. None of the workouts are that challenging and I feel as though I’m losing fitness which is why I want to start working out in the evenings. Any suggestions would be greatly appreciated.

ANSWER

I’d recommend the Bodyweight Foundation Training Plan for the evening training, and the MTI Relative Strength Assessment Training Plan for the weekends.
Watch for overtraining.
– Rob

QUESTION

Looking for the right training plan.
I’m a professional sailor and looking for the right training plan.  I just finished the big 24 v4 plan which was great! I liked the easy template to follow with the same lifts each week. It was easy for me to keep up with workouts when traveling, but completed it mainly during an off season stretch of time.  I race on big 50’-70’ sailboats with heavy load.  A mix of day racing and off shore 3-9 days off shore.  I currently have another 7 weeks to fit in a solid training block.  After that, my season is in full swing with lots of travel and sailing, and inconsistent periods of time at home ranging from 4 days to 3 weeks where I can get solid rest and training in.

ANSWER

I’d recommend you work through the plans in the Country Singer Packet 1 – I designed these plans this summer after many requests for general fitness programming. Each plan is 7 weeks long. Start with Johnny.
– Rob

QUESTION

I am looking at your BJJ training plan and I have questions about equipment. I have a home gym equipped with a squat rack (incl. pull-up bar), bench, barbell, iron plates (500lbs), and a set of rings. The floor is 3/4” thick horse stall mats to offer some protection if weights are dropped, but I try not to drop the bar if I can possibly avoid it. I do not currently have any dumbbells or kettlebells, or a sandbag, although I can probably make one pretty easily with an old army duffel bag. Would I be able to complete the BJJ training plan with the equipment I have on hand?

ANSWER

You’ll need a pull up bar, 80# sandbag, and to make some exercise changes/substitutions.
At the plan product page HERE, click the sample training page to see the first week of programming. I’d recommend working through it before purchase to see if you want to continue.
– Rob

QUESTION

If have completed the pre-season BC touring program (and combined with the others, my pants are fitting snugly in the legs, wish I had taken measurements, BF is way down and up about 10 lbs all in legs, impressive!).  Now that I will be skiing 4-6 days a week, typically a 65/35 split touring/resort what training should I do in season to keep the gain I have made in leg strength and endurance?  Planning to do Rainier in spring but that’s a long way out.

ANSWER

– Rob

QUESTION

I am an officer in the USAF Security Forces. I am looking to increase my physical fitness. I am currently in good shape and do bodyweight exercises. I am looking to increase multiple areas and incorporate various exercises such as Push ups, Sit ups, Pull Ups, sand bags, running, and rucking. Also would it be better to do a subscription or buy multiple plans? I considered just purchasing a TACP plan just to use it to hit all areas. Any suggestions? Also is there a nutrition guide?

ANSWER

I’d recommend the plans/order in the Spirits Packet of plans for LE Patrol/Detective. These plans concurrently train strength, work capacity, endurance and chassis integrity (core). Start with Whiskey.
– Rob

QUESTION

Good morning, I am a second lieutenant in the U.S. Army.  I am writing to you today for some guidance on getting back into the gym, building strength, and reconditioning my body in a smart and tactical way.
I graduated from Ranger School less than two weeks ago and needless to say, my body is still recovering from three months of sleep and food deprivation.  However, I feel less aches and pains each day and I am eager to get back in the gym.  I have followed MTI for over a year now and have used pieces of your programming, but I am unsure how to approach this transition my body is going through without pushing it too hard too early or potentially missing an opportunity to maximize my time.  What do you suggest is my best course of action moving forward?
I look forward to hearing from you soon.

ANSWER

Congrats on Ranger!
I recommend guys coming back from Ranger School start back with strength – specifically the MTI Relative Strength Assessment Training Plan.
This plan deploys an initial assessment – and automatically “scales” to your incoming fitness. Its density programming is super efficient. The plan also includes work capacity and chassis integrity.
– Rob

QUESTION

I was thinking of joining i am a wildland fire engine capt and i was more looking for a day to day workout plane and not the 6 week smoke jumper or hotshot one. What would be a good program for me and would it be the 20 something a month ?

ANSWER

I consider Wildland Firefighters to have the same fitness demands as military infantry and SOF (read more here), so for your day to day programming, there are a couple options.
1) Plans/Order in the Greek Hero Packet, beginning with Hector.
2) Subscribe – which will give you access to the Greek Hero Plans, as well as our daily Operator Sessions – which are also day to day base fitness for military infantry/SOF.
Email questions.
– Rob

QUESTION

I am about a year out from testing for police departments, which program is good for me? I’m gonna have shoulder surgery in Jan,6 month recovery. Then start training for the push ups, sit ups, 300 meter run and 1.5 mile run. I wanna get as in shape by Jan 2020,then i will start testing out.

ANSWER

Now I’d recommend the LE OnRamp Training Plan prior to surgery.
After surgery, I’d recommend the Training Plan for Athletes Suffering Arm Injury.
Once you’re cleared to train again, complete the FBI SA PFT Training Plan. The FBI SA  PFT matches the events in your PT test.
– Rob

QUESTION

Looking to complete a strength cycle and planning on doing your Big 24 Plan, but also need to maintain a base of cardio (Active Duty Army). How do you recommend incorporating cardio into the program?

ANSWER

Big 24 does include work capacity. You can add in a long run on the weekend.
– Rob

QUESTION

I am going to Senior leader course in march and plan on going ti sapper school in may. I need to score high on my apft at both. I will have 8 weeks at slc to prepare for sapper school also. Right now i am recovering from my first back injury ever. I wanted to know what your suggestiong would be as far as a sequence in training plans leading up to sapper school. I have 6 months before game day. I want to build a solid foundation and preven injuries.

ANSWER

By my count you have 26 weeks before the Sapper Leaders Course. Here’s what I recommend.
Weeks    Plan
1-6          Bodyweight Foundation Plan
7-13        Fortitude
13-18      APFT Training Plan (First 5 weeks, directly before your Senior Leaders Course)
19-26      Sapper Leaders Course Training Plan (at the senior course)
– Rob

QUESTION

I’m an 8404 Corpsman that is stuck at a desk job in D.C. at the moment. We have a HITT gym with classes, but it doesn’t do enough for me. Before I start buying, I’d like to ask what you would suggest to start with. Thank you for your time.

ANSWER

‘d recommend the plans/order in the Greek Hero Packet. If you’re fit, skip the Military OnRamp Plan and start with Hector.
These plans are designed as day-to-day programming for military infantry, SOF, etc., and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (core), and tactical agility.
– Rob

QUESTION

I am training for green beret selection. I bought the military on ramp program with the plan or slowly buying every plan in the ruck based selection packet. It’s unconfirmed so far but the recruiting process is moving faster than I thought. Looking like 3 months unconfirmed. I’m joining through the 18x contract so I will be going to army basic then infantry school straight into airborne then the preseason course for 18x candidates. Then hopefully right in to selection . What do you think I should do up until I leave currently I do about 100 pushups in 2 mins 85-90 sit ups and 30 pull ups . My run is my weak point and I don’t have much experience with a ruck.  Thanks for your time sorry for the long winded email.

ANSWER

Many others like you have gone the 18x route, and I always recommend completing the Ruck Based Selection Training Plan directly before basic. You just can’t count on your training time once you go to basic and this is the best way to prepare in this less than ideal situation. The RBSTP includes specific programming for the APFT.
The RBSTP is 8 weeks long – so you’ve got 4 weeks before the start. Do the first 4 weeks of Fortitude now.
Good luck!
– Rob

QUESTION

I’m recreational athlete who is currently rehabing from an ACL reconstruction surgery.  I’m going to start training around the injury using your training plan. But, I dont know if I can do a pull-up or a chin-up.  Do you have a pull up progression plan?  And do you have recommendations for scaling if I’m not able to do a pull-up?

ANSWER

Sorry about your knee.
Go with the Training Plan for Athletes Suffering Leg Injury, and substitute Horizontal Pull Ups for pull ups.
– Rob

QUESTION

wrote you an e-mail about two months ago, inquiring about what program to start with.  You advised that I start the Hector program.  I made it to week three of the program, and I had to stop the program(modifying some portions of the program) until I had to stop due to a Right knee injury.
At the present time, I am suffering from a Right knee meniscal injury.  Running for long periods of time/distances seems to bother me. However, lifting weights, such as back squatting, performing power cleans, and deadlifting does not seem to bother me.
I have been thinking about adding a swimming component to my workout, while continuing to perform weight lifting component of my training program. I also don’t mind, using a rower, stationary bike, or another piece of cardiovascular equipment in order to get the cardiovascular response.
Do you have a recommended training program that I should start? Please keep in mind that I am not a special operator, and that most of my background has been CrossFit for the past 8 years. I recently just stopped doing CrossFit because the gym that I was at, kept on programming a high volume of exercises and I was constantly sore, and I felt like I was hurting myself a lot of the time.
Any help that you would be able to provide, would be greatly appreciated!

ANSWER

I’m not sure you need another program – you can just replace the running in Hector with other modes – spinning, step ups, rowing, etc.
If you want a plan that integrates swimming, I’d recommend Barbossa from our Pirate Packet plans for SOF with water-based Mission Sets.
Replace the Friday runs in Barbossa with spinning/cycling or another mode.
– Rob

QUESTION

I was wondering what a good program to run for 6-8 months out from the Q course.

ANSWER

Plans and order in the Greek Hero Packet until 6 weeks out from the course start, then complete the Special Forces Qualification Course Training Plan directly before reporting.
– Rob

QUESTION

I’m looking for a plan that will prepare me for my elk hunting trip in September. I am a coach at a local CrossFit gym and have access to all equipment. I’m just looking for a program that will prepare me to the best of its ability! I wasn’t sure if you have had clients with success stories from the East before and possibly would want to use me as a tester! Would love to speak more with you for options. Everything I have read on you guys seems great! Have a blessed day!

ANSWER

Plans order in the Backcountry Big Game Training Packet. Schedule it so you complete the final plan in the packet directly before your trip.
– Rob

QUESTION

I just had an ankle reconstructed last week and I’m trying to create a meaningful program for the next year that will help me to rehab appropriately, rebuild cardiovascular fitness, and  build functional strength so that can reduce chance of future injury and play in the mountains a lot. I also have first child due in February so time is a thing.

As for goals, I know that I’d like to track body fat as it correlates to overall health and I’d like to be snow kiting December 2019. A range of motion goal would also be interesting; never done that and I think it might be a good indicator. I’m also 40 years old and would like to be setting up for a few more decades of being active  in the mountains with my family.  I don’t have an event goal which used to be great motivation and guidance through the year.
3
I’m also a big proponent of clear training phases throughout a year. I understand there are pros and cons.  Im a former college athlete and age group racer but no military or law enforcement background.

FYI – I picked up a tactical sandbag from you guys about three years ago as I went back into Graduate School. That thing was my fitness program and a big part of my sanity during time and resource scarcity. I Finally wore it out last October.

That help? Thanks for your thoughts on a program. As you might be able to tell, this is important for me.

ANSWER

During your ankle recovery … Training Plan for Athletes Suffering Leg Injury.
Once you’re released from PT and cleared to train, Post-Rehab Leg Injury Training Plan.
After the post-rehab plan, drop into the plans/order in the Country Singer Packet 1, until your 6 weeks out from your ski season start, then complete the Dryland Ski Training Plan the 6 weeks directly before the season.
– Rob
QUESTION
Looking for a plan that will allow me work on all  elements of fitness: strength, endurance, speed, agility, stamina, etc… Humility? 357?
ANSWER
– Rob
QUESTION
Hey Coach,

Hope you had a nice holiday. Can you explain the difference here? When I’m doing a grind, I’m definitely still trying to hit as many reps as possible.
ANSWER
Sir –

Don’t overthink this or read into the prescription more than what’s stated.
Grind = work steadily, not frantically. The goal isn’t to get as many rounds a possible. The goal is to work steadily.
AMRAP = Work as hard and fast as possible to get in as many rounds as possible in the time allotted.
– Rob
QUESTION
Coach,

I want to start the Jaguar plan but we only have one box.

Do you have any substitutions for the Box Jump Complex?

Thank you,

ANSWER
Replace it with the TAC SEPA – 4 Corner Plus Agility Drill: https://mtntactical.com/exercises/4-corner-plus-drill/
– Rob
QUESTION
I was looking for a strength plan that also would not increase my fat, something that would increase my strength but also keep me lean if possible. I’m an Army National Guard 19D as well.
ANSWER
Sir –

I’d recommend Humility.
As well – 80-90% of body fat is diet related. Fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
I’m a combat Infantry vet who has dealt with lower back issues for years. I have gained a lot of weight since I left the Army. I have tried crossfit and training for half marathons and long truck events, but can’t find something to stick with so far. I see there’s an injury recovery program for lower back at $39. Is the recommended plan to complete that 6 week program and then move to a specific training like military? Any guidance is appreciated.
COACH QUESTION BACK
What is your current weight and height? Are you training at all, now?
ATHLETE ANSWER
I’m not currently training. About to start lifting again after about 7 months off  height 6’3″ 304lbs (yes that’s 30+% bodyfat). I’m 45 and have been out of the Army since 2009. Mantained around 235 while in the Infantry and performed well. Always hated running but it drops my weight pretty quickly if I keep up about 2-3 5ks a week. I want to be fit, and take advantage of the hiking and tactical training available in the Ozarks of Arkansas. Injury prevention is critical. Hurt my low back in Iraq but it didnt become a real problem until the weight came on years later.
COACH RECOMMENDATION
My concern is our most our stuff would be too intense for you at your current bodyweight. My other guess is losing 70 pounds would do wonders for your low back.
From what we do have I’d recommend the Low Back Fitness Training Plan, which does include some loaded rucking and step ups. At the product page, click the “sample training” tab to see the entire first week of programming. Try it before purchase – to make sure it is not too intense.
If it goes well, continue with the plan. I’d have  you add an hour of light cardio – running, walking, rucking, on Saturdays to the plan.
As well – fix your diet. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
– Rob
QUESTION
Wondering if you have an efficient running program that are for beginners?  I mean I haven’t utilized that muscle system in a while and looking to get to 18-21 min 3 mile from starting at running half mile at a moderate pace. I can keep up with the physical aspects eg. Push ups pull ups weight lifting etc but the endurance cardio is a weakness of mine. I’d like to improve dramatically an I’m located in Afghanistan Helmand province. Thanks
ANSWER
I’d recommend the Running Improvement Training Plan – it starts with a 1.5 mile assessment and 800m intervals. Run/walk the assessment as needed.
QUESTION
My name’s Robbie.  I’ve just purchased your ‘dryland 30 minutes per day ski programme’.
Bit about me:  34 years old.  Relatively fit.  Work a pretty demanding desk job (lawyer).  I go on two ski trips per year:  a two weeker and a three/four weeker.  During these trips I spend most of the time skiing:  touring, heli, cat, boot-packing (not sure if you know about the New Zealand club fields?  If so, they are where I go each year), resort skiing.  The rest of the time I ski our indoor slope on the weekends when I can (just a small park).  I plan to move to Queenstown in three years so I can be a true weekend-warrior! haha.
I’m just wondering what you think would be best for me in terms of programming?
I don’t like gyms, so I work out at home.  I have basic stuff (dumb-bells, spin bike, foam roller, box – for step-ups etc), but no barbells, squat racks etc.
I really like the 30-minute dryland programme, and add on a 20-30 minute HIIT spin session straight after.
I’m not a full-on charger (skiing wise), but I am also not a mellow skier.  I love big mountains, high speed, long and big turns, and am just learning some freestyle and cliff-hucking.  In my last few trips I’ve found my legs just dying super early-on, and, that I cannot last on long steep runs – my legs just give out.  We are not talking about massive vert either as I’m in NZ.  Also, on the boot-packs, my endurance SUUUUCCCKKKKSSS.  I’m a naturally strong guy – 5.10′ and hover around 93KG, but I can’t seem to get my endurance right.
I’d really value your comments/suggestions mate!  I have a trip to Japan in late-February where I am planning at least 3 days (non-consecutive most likely) touring for good lines, cat skiing and resort skiing (for a total of 10 ski days).  I’d love to be in excellent shape for this, so I can ski as much as possible without my legs dying!
I hope to hear from you.
ANSWER
You should complete the Backcountry Ski Training Plan the 7 weeks directly before your first trip.
This training plan not only trains you for the downhill – but also the uphill. It has a significant uphill endurance component.
More on the theory behind the programming HERE.
Note – there is no shortcut to endurance. To go long, you have to train long. There’s a reason you purchased the 30-min-per day plan, either you don’t have the time to commit to training, or you don’t have the will. The BC Ski plan sessions are all 60 min and many are 60 minute plus. This programming is intense – it’s no joke, and what I deploy with my pro freeskiers here in Wyoming.
It is a limited equipment plan. You’ll need to make yourself a 60-pound sandbag, and box for touch/jump/touch intervals.
– Rob
QUESTION
I have been cleared for exercise and I am on a short deadline for my APFT. However, I do still have diastis recti but it is functional. My run and situps are really bad right now, where I can make my pushups requirement.

I was looking at doing the Core Strength Body Weight only along with the APFT program but feel for someone just coming back from maternity this would be alot.

Will the Core program meet my sit up and pushup needs and do the 2 mile run program or should I just look at the APFT program?

Thank you for your help
ANSWER
Just stick with the APFT Training Plan.
Be safe and smart.

QUESTION
I’ve had great success with MTI programming.

50 y/o Army guy with 20 years in SF with plans to remain for 8 more years before retirement.

As you know I’m required to take the ACFT bi-annually (MTI ACFT program purchased for prep).

I want to begin training for Triathlon sprints with the goal of completing an Ironman in 36 months.

Q: What strategy would you employ to progress at both the ACFT and Triathlons?

Thanks in advance for your time and great products!

ANSWER

6 weeks directly prior to a scheduled ACFT, cut back and/or drop out of your triathlon training and complete the ACFT Training Plan.
Drop back into your triathlon training after your ACFT.
– Rob
QUESTION
I enlisted into the Army National Guard last year as an Infantryman, I shipped out on August 27th and was in decent shape but not the greatest. Unfortunately, I fractured my foot during the 2 mile run on my second APFT so I couldn’t do a lot of the training. My scores on the second APFT were 52 pushups, 65 situps, and a 16:55 two mile (with a broken foot). I’m currently home for block leave until January 4th at which point I’ll return to Fort Benning for physical therapy until the end of January and then I’ll be recycled to week 7 with another Company in a 14 week cycle.
I’m writing this email because I had been trying to obtain a Rep 63/18X slot, but my injury has made it difficult for me to train. At the moment I have a CAM Boot and can walk at a normal pace, but I can’t really do much else. Currently I have access to a small home gym and a pool, so I’ve been doing high volume upper body work with dumbells, intense ab work and some pool work in order to work out my legs. Every day I do pretty much the same workout, dumbell press/row superset (40lb dumbells, 15 reps x 3 sets) followed by dumbell shoulder press/shrugs superset (25lb dumbells, 15 reps x 3 sets). After that I’ll do about 15 minutes of ab work, flutter kicks, ab destroyers, planks, Russian twists, what have you and then I’ll jump in the pool for about 30 minutes.
I was just wondering if you had any suggestions. I’m limited quite a bit by my injury here at home; in January I’ll be able to start running again but I’m not sure what equipment I’ll have access to at the physical therapy unit. Then I’ll start up Infantry training again midway through a cycle. I don’t really have the best of circumstances, but I am trying to get in the best shape possible in order to get a slot for SFAS after Basic.
I appreciate any information or suggestions you may have,
Warm Regards,
ANSWER
QUESTION
I am a Correctional Officer. I do not see any training geared to my career. Which program do you suggest or is there one in the making?
ANSWER
I’m working on a 4-5 plan packet of plans specifically for correction officers. Should be completed by mid-January.
Until then, I recommend Whiskey from out Spirits Packet of plans for LE Patrtol/Detectives.
– Rob
QUESTION
Hi! When you have 40# you mean kg or pound?
ANSWER
“40#” = 40 pounds
– Rob
QUESTION
I am wanting to work on my rucking, in preparation for the marine corps scout sniper indoc, currently I run and lift almost everyday. I have ran with weight a lot in the past, I don’t for see it being a problem to pick up where I left off, but I am looking for something that would get my body conditioned for the indoc, so I don’t break my legs after one hard ruck run. I was thinking I could maybe ruck for distance every other day, start out around 3-4 miles and build my way up. And on days in between I could do sprints or hills with a ruck, in order to rest my shins but still get a workout in with the ruck. Any advice would be appreciated. Thanks!
ANSWER
So sorry for the delay – your email got lost in my inbox.
I’d recommend our Rucking Improvement Training Plan, which uses an assessment and hard fast intervals based on the assessment results.
– Rob
QUESTION
I’m an active duty Army Officer looking to go to Ranger School. A few people from my unit have used your programming and have had great results. Right now, I’m having trouble with my 2-mile, 5-mile, and 12-mile ruck times. My 2-mile is around 15 minutes, 5-mile at 41 minutes, and 12-mile ruck at 2:53:00 (without any running). I’ve had success with my unit’s pre-Ranger program getting my run time down to 38:13, but my 2-mile time would still suffer. I’d like to be able to max my APFT run, as well as get my 5-mile down to sub-38 and my 12-mile to below 2:45:00. Any advice as to where to begin with the plethora of programs you have to offer for these events? Thank you.
ANSWER
Complete the 2 mile, 5 mile and 12 mile ruck assessments and progressions in the Ranger School Training Plan. Or better yet, complete this full plan the 8 weeks directly before reporting.
– Rob
QUESTION
First off, thanks for the great work you do. I used your programming to great success in my time as an LEO and saw terrific results both in the gym and (more importantly) in the field.
Since leaving LEO work about a year ago, I have trained heavily in power lifting in order to see how strong I could get for a meet (kind of a bucket list-type thing, now that my career wasn’t very demanding physically). As a result, I gained a bunch of weight (good and bad) and have become very one-dimensional. Now that the meet is over I’m looking to get back into a more balanced lifestyle. I am 6’1″, and currently am about 250 (up from 215 when I was on the streets), so I’ve got a bit of weight I should lose. What are your thoughts on an optimal weight? I’m trying to stay as healthy for as long as possible, which was easier when I was chasing down bad guys all night (except for some knee injuries) instead of riding a desk. My barbell numbers are pretty high (535 squat, 360 bench, 580 deadlift, 245 press), so I was thinking about dropping into a work cap or endurance phase to start off, but definitely wanted to get your thoughts first. Again, all-around health and durability are my long-term KPI’s, hopefully keeping age-related illnesses and afflictions at bay for a few more decades. Any help you can provide will be much appreciated. Thank you again for all that you do!
ANSWER
‘d recommend the plans/order in the Country Singer Packet of plans, which deploy my Fluid Periodization to programming for civilian athletes – and concurrently train strength,work capacity, chassis integrity and endurance.
Start with Johnny.
– Rob

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The Programming Holy Grail: Progression Part (1) – Strength

by SSD

 

By Rob Shaul

My first direct experience with the concept of “Progression” happened when I was a sophomore in High School – I was attending school in Rock Springs, Wyoming -a “big” school by Wyoming Standards, – big enough in 1984 or so to have a before-school strength and conditioning program.

I was way too small to play football but liked to train, so I jumped in with the football team. The lifts I remember were bench press and box squat – and we did a simple 5-3-1 percentage-based progression based on our 1RMs (1 Repetition Max – or the most weight you can lift for 1 rep).

My guess is the cycle length was 4-6 weeks, but I do remember my initial bench press 1RM was 95 pounds …. so light that there were two females who trained with us, and though I lifted more than them, I was placed with them as lifting partners for the next 6 weeks!

No matter, at the end of the cycle, my 1RM had increased to a respectable 135#! Other than the programming, not much coaching occurred during those sessions that I remember. It was the simple progression in the programming that made me stronger.

This idea of progression in programming is so simple and straightforward, you’d think every strength and conditioning coach, or even personal trainer, would deploy it – but that’s not the case. Now, when I look at other coaches’ programming I don’t pay any attention to the exercises – I only look for how the loading, work capacity, or endurance training is progressed. Most often, it isn’t – or, worse, the progression doesn’t make any sense.

I’ve tortured assistant coaches and interns with progression detail questions over the years, and today, as part of any coach or intern hiring process, I have the applicants design a programming cycle, and the first thing I look for his how he or she progressed the training.

None of MTI’s programming is “random” and if you’ve completed at least three weeks of any of our cycles, you’ve experienced some type of progression – either in the strength work, work capacity, endurance, or chassis integrity, and more likely, more than one.

It’s so key to our work now, that when I make a progression mistake, athletes call me on it. Multiple times I’ve made a typo, or simply made a mistake and received an email from an athlete completing the programming remotely, asking me if what they were reading was wrong.

 

Strength Progression and MTI

When I opened Mountain Athlete in 2007 (to later evolve into MTI), I began my strength programming using the Bigger Faster Stronger progression I’d seen in high school. Years and experience passed, and today, MTI has 8 separate strength progression methodologies in our programming toolbox that I rotate through when designing training cycles.

The most effective of these deploy some type of initial repetition maximum – either a 1RM or a 3RM – and base the follow-on progressions on these loads.

Our “Rat 6” Strength Progression is one that deploys an initial 1RM effort, followed by a simple progression based on this loading. Each progression below is completed two times. For this example, let’s say the exercise we used was the Back Squat:

Progression 1:
5 Rounds
3x Back Squat @ 80% 1RM

Progression 2:
5 Rounds
3x Back Squat @ 85% 1RM

Progression 3:
5 Rounds
3x Back Squat @ 90% 1RM

Re-Test 1RM, and re-set the progression.

Notice above how in designing this progression we had two components to chose from to progress – (1)  the number of reps per round, and, (2) the loading. What I’ve learned the hard way over the years, is it’s generally best to progress just one element. So here, instead of progressing both the rep per round count and the loading, I just progressed the loading.

An example from MTI’s programming where the reps, rather than loading, are progressed comes from most of our bodyweight strength programming – including all of our military and LE PFT training plans. Again, for most of these cycles, I deploy an initial assessment and then base the progression on that assessment.

For example, using Push-Ups, let’s use an initial assessment of max push ups in 2 minutes. Each of the following progressions would be completed twice, before moving to the next progression:

Progression 1:
6 Rounds, every 75 seconds …
30% Max Rep Push-Ups

Progression 2:
6 Rounds, every 75 seconds …
35% Max Rep Push-Ups

Progression 3:
6 Rounds, every 75 seconds …
40% Max Rep Push-Ups

Then re-test max rep push ups in 2 minutes and re-set the progression.

Perhaps the most brutal, and most effective, strength progression methodology we’ve developed over the years is our Big 24 progression. Like Rat 6, our Big 24 progression keeps the reps the same and progresses loading, but instead of using a percentage-based progression, it uses simple math.

Big 24’s progression is built upon a modified 3RM (3 Repetition Max – or the most weight you can lift for 3 reps). Each progression below is completed two-three times. Again for this example, let’s say the exercise we used was the Back Squat:

Progression 1:
5 Rounds
3x Back Squat @ 3RM Load minus 10 pounds

Progression 2:
5 Rounds
3x Back Squat @ 3RM Load minus 5 pounds

Progression 3:
5 Rounds
3x Back Squat @ 3RM Load

Re-Test 3RM, and re-set the progression.

So let’s say the athlete’s 3RM Back Squat was 225#. Below would be his loading for each progression:

Progression 1:
5 Rounds
3x Back Squat @ 215#

Progression 2:
5 Rounds
3x Back Squat @ 220#

Progression 3:
5 Rounds
3x Back Squat @ 225#

 

Max Effort Strength vs. Strength Endurance vs. Working Strength

The Rat 6 and Big 24 progressions from above are designed to build an athlete’s Max Effort strength – or the most he or she can lift for 1 repetition. In contrast, the Push-Up example from above is designed to improve Strength Endurance.

Importantly, Max Effort strength is different than strength endurance, and programming specifically for one rarely improves performance in the other. For example, doing a Rat 6 progression for Bench Press likely won’t significantly improve your max Push-Up in two minutes effort. Likewise, completing the Push-Up progression above won’t significantly improve your Bench Press 1RM. For whatever reason, the two types of strength, and the fitness needed to improve each, are different.

Somewhere between Max Effort Strength and Strength Endurance is what I call “Working Strength.” I define “Working Strength” as the ability to lift a high percentage of your 1RM in any one exercise for multiple reps. The loading is too heavy, and generally, reps too few for this to be called “strength endurance.”

Working Strength is my youngest strength progression – I just developed it in 2018, and ideally, I would have a specific rep range defined for “Working Strength” – but I’m still working with this concept and fitness and haven’t one defined yet. Two of our cycles currently deploy Working Strength progression:  SF45 Foxtrot and County Singer Tammy.

Unlike Rat 6 and Big 24, Working Strength Progression aims to increase the reps under the same load. Unlike Strength Endurance, however, the Working Strength Loading is heavier.

For example, let’s again use back squats, and have the athlete work up to a 5RM (5 Repetition Max – or the most weight you can lift for 5 reps). Each progression below is completed two-three times:

Progression 1:
5 Rounds
4x Back Squat @ 5RM Load

Progression 2:
5 Rounds
5x Back Squat @ 5RM Load

Progression 3:
5 Rounds
6x Back Squat @ 5RM Load

Re-Test 5RM and re-set the progression.

You may ask from above how come the first progression has the athlete completing just 4x Back Squats at the 5RM load – instead of 5. The reason is the athlete initially found his 5RM for just one set or round … not 5 rounds! He wouldn’t be able to complete 5 rounds of 5 reps at his initial 5RM load – hence the 4x reps for the first progression.
 

TLU Strength Progression is the Outlier

MTI’s “TLU” Strength Progression is one of my favorites but also doesn’t follow a strict progression based on loading or reps. TLU strength sessions aim to train a total body, lower body and upper body strength exercise each training session but modulate the intensity (loading) of each exercise between Heavy, Moderate and Light.

Strength Session 1, for example, the athlete would train a total body strength exercise with heavy loading, a lower body strength exercise with moderate loading, and an upper body strength exercise with light loading.

We dictate the loading for the Total Body exercise in this example via an initial 1RM effort, and percentage-based set/reps directly following.

We dictate the loading for the lower and upper body exercises in this example using reps per round, or total volume. The higher reps per round, the lower weight the athlete will be able to put on the barbell. Below is a bare-bones example of a TLU Strength session:

Warm Up:

3 Rounds

  • Barbell Complex @ 45/65#
  • Instep Stretch

Training:

(1) Work Up to 1RM Power Clean + Push Press (Total Body Strength Exercise)

(2) 5 Rounds

  • 2x Power Clean + Push Press @ 85% 1RM (from your effort above)
  • Stretch

(3) 6 Rounds

  • 5x Front Squat (Lower Body Strength Exercise) – increase load each round until 5x is hard, but doable
  • Stretch

(4) 6 Rounds

  • 8x Bench Press (Upper Body Strength Exercise) – increase load each round until 8x is hard, but doable
  • Stretch

From above you’ll see the total reps completed (volume), minus the reps to get to 1RM, for the Power Clean + Push Press to be 5 Rounds x 2 Reps per round or 10x total reps – at a “heavy,” 85% 1RM load or intensity.

The volume for Part (3)’s Front Squats is 6 Rounds of 5 reps per round, or 30x total reps. By dictating the reps per set, we can manipulate the barbell loading or intensity of the effort, without needing to have him complete a 1RM effort. I’ve found over the years that a lower and upper body total volume of 30 reps, and 5 reps per round, results in “moderate” loading or intensity of around 70-80% of the athlete’s 1RM.

Think about it this way. If we were to dictate for Part (3), 6 Rounds of 2x Front Squat – increasing load each round until 2x was hard but doable, his final load for two reps would be much heavier than his final load doing 5 reps.

This principle holds true for part (4)’s, 6 Rounds of 8 reps per round of Bench Press – for a final total volume of 48 reps.

Our TLU design rotates which exercise type is heavy, moderate or light, each session. So for a LUT session, the lower body strength exercise would be heavy, upper body strength exercise moderate, and total body exercise light in terms of loading.

A UTL session would have upper body heavy, total body moderate and lower body light.

Overall, TLU Strength Progression is “loser” than progressions like Rat 6 and Big 24, which have strict progression rules, and accordingly, doesn’t achieve the same type of strength gains.

So why is TLU one of my favorites? For Hybrid Athletes – those with multiple fitness demands like tactical and mountain athletes, TLU design ensures that each strength day, the athlete trains strength for the full body. As well, because TLU progression isn’t quite as strict, the athlete doesn’t need to get out his or her calculator to determine the loading for each lift, each part of the session.

Finally, TLU strength sessions, with all their variety, are simply fun! They are fun to coach, and complete.

Questions, Comments,Feedback? Email rob@mtntactical.com

 

 

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Using Time Under Tension as a Basis for Rock and Ice Climb Program Design

by SSD
MTI Lab Rats Training Strength via short, 10-second dead hang intervals on the campus board.

By Rob Shaul

A decade ago when I began programming for climbers I bought every book on climbing training in print, read like crazy, and tried to apply the programming other coaches described.

It was a disaster. Vague terms like “power,” “power endurance,” “strength,” and “endurance” were defined around a hard to quantify measurement tool called “hand movements.” For example, the effort was considered a strength effort if it involved six or less hand movements and pushed the athlete to near failure.

When I tried to deploy this programming at the local rock gym many issues arose. Bouldering problems and top-roped climbing routes with the same climbing rating could have vastly different actual levels of difficulty. As well, once we seemed to be able to get a group of problems identified which would work for our programming goals, the gym’s route setters would change or move one or more of the routes, causing us to start all over from scratch.

Without a way to clearly quantify training load, volume, and intensity, I was programming blind, and as a result, the training did not result in measurable improvement for my athletes.

I needed a new approach to climbing training, and a new method of measuring training load and intensity. I went to my notebook and developed time under tension as a basis for MTI’s rock and ice climbing program design.

 

The Barbell Comparison

Imagine you’re in my gym and standing before a barbell resting on the floor. We’re doing deadlifts, and I ask you to begin loading the barbell and work up to your 12RM – or highest load you can lift 12 reps for.

After, I ask you to now find your 6RM – the most load you can lift 6 reps for.

Finally, I ask you to find your 1RM – the most load you can lift 1 rep for.

For each final effort (12RM, 6RM and 1RM) I secretly time you – to see how long it takes you to complete the actual reps. The chart below is your loading and time to complete the effort:

Effort   Load     Time to Complete

12RM     225#         16 seconds
6RM       275#         10 seconds
1RM       315            3 seconds

What you’ll see here is that the higher the load, the less time it took you to complete the required reps. Another way to say this is the higher the intensity (load), the shorter your “time under tension.”

This idea of “time under tension” is used by some coaches for free weight-based strength training, where instead of prescribing reps, they will prescribe a load and ask the athlete to complete the maximum number of repetitions possible in a certain amount of time.

In applying this “time under tension” concept to rock and ice climbing training, and to keep it simple, I developed three categories of training based on duration, (1) strength, (2) work capacity and, (3) stamina, and based on my experience, assigned durations to each.

Below are the simple training charts I developed years ago that still serve me today. As you look at these charts notice the difference in work capacity and stamina durations for ice climbing. This is because ice tools with their ergonomic handles are simply easier to hang on to than rock holds.

Rock Climbing:

Category              Duration
Strength               <1 Minute
Work Capacity       1-4 Minutes
Stamina                  4+ Minutes

Ice Climbing:

Category           Duration
Strength               <2 Minute
Work Capacity       2-6 Minutes
Stamina                  6+ Minutes

Above – Ice Climbers training Work Capacity (5-minute intervals) on our “tech board.”

 

Back to the Rock Gym – and more Failure!

Armed with these new training categories, and corresponding training durations, I was able to develop focused training sessions built around the categories – for example, a strength session build around short, loaded hang board dead hangs, or long “stamina” sessions build around extended efforts (4+ minutes) on the traverse wall. However, with the exception of the hang board dead hangs, I found the dynamic climbing route situation at the rock gym too hard to manage, and eventually built four types of “system” boards inside my own facility.

Before I describe the system boards, it’s important to understand how I applied the duration and training categories in my programming.

My goal for the strength and work capacity categories was to have the athletes at near failure, a couple intervals in. For example, if I had athletes completing 6 Rounds of 1 Minute dead hang intervals on a hangboard, by the third round, I wanted them barely hanging on at the end of the minute-long interval.

Continuing with the hang board example, if I had the athletes begin hanging on the board’s “sloper” holds, and they were making the intervals easily, I would have them move to the 2-finger pockets for the next interval – a smaller, harder hold. By having the athlete move to the smaller holds, I essentially added weight to their barbell, and made the effort more difficult while keeping the interval the same.

This idea is what I built into MTI’s initial system boards – a way to quickly increase intensity while using the same interval.

In climb train programming, there are 6 ways to increase intensity under the same duration:

(1) Same Holds, Increase wall angle

(2) Same Wall Angle, Decrease Hold Size

(3) Same Wall Angle and Hold Size – Add Weight to the Athlete in a backpack

(4) Same Wall Angle and Hold Size – But Don’t allow the Athlete to shake (both hands must be on the wall or tool at all times)

(5) Same Wall Angle and Hold Size – But make the Athlete have constant movement (no shaking and no hanging on in one place)

Ultimately, for rock climbing, we ended up building four types of “system” boards:

(1) Shallow (10-degree) board with easy holds used primarily for stamina efforts (4+minutes)

(2) Tech Board (20-degree) with moderate holds used primarily for work capacity efforts (1-4 minutes)

(3) HIIT Board (45-degree) with easy holds for strength efforts (<1minute)

(4) Campus Board (10-degree) with hard (small) holds for strength efforts. (<1minute)

Importantly, these “system” boards did not have climbing routes designated – they are not bouldering walls. Rather, they had the same, uniform holds throughout – so our work would focus purely on fitness, not climbing technique.

 

We can use the 45-degree HIIT Board to train strength for rock climbers, and work capacity (2-6 minute intervals) for ice climbers.

 

Programming and Progression

The time under tension programming methodology, and our four types of system boards, gave me the ability to finally build simple training cycles and individual training sessions, which included straightforward progressions.

Our training cycles evolved to be multi-duration, in the sense that in the same 6 week training cycle, we would concurrently train strength, work capacity and stamina often using our fluid periodization methodology.

We could build individual training sessions focused purely on short durations and strength, medium durations and work capacity, or long durations and stamina. Or … we could design individual training sessions which trained two or more durations. The 60-minute training session example below hits all three:

Warm Up:

  • 5 Minutes easy system board

Training :

(1) 8 Rounds (strength)

  • 1 Minute Campus Board (feet on), Constant Movement
  • 1 Minute Rest

(2) 4 Rounds (work capacity)

  • 3 Minutes HIIT Board
  • 1 Minute Rest

(3) 2 Rounds (stamina)

  • 10 Minutes Shallow Board
  • 2 Minutes Rest

In terms of Progression, using this time under tension approach I can easily “progress” this session … for example:

Warm Up:

  • 5 Minutes easy system board

Training :

(1) 8 Rounds (strength)

  • 1 Minute Campus Board (feet on), Constant Movement
  • 30 Seconds Rest

** Note the decrease in rest between Campus Board intervals.

(2) 4 Rounds (work capacity)

  • 4 Minutes HIIT Board
  • 1 Minute Rest

** Note the Increase to 4 Minutes for the HIIT Board intervals

(3) 1 Round (stamina)

  • 20 Minutes Shallow Board

** Note the increase to 20 minutes for a single effort.

Above: Campus Board Lock & Reaches for training strength

 

The Moon Board and Our Latest Programming

Late this November, we completed a 7-Week Rock Climbing cycle where I tested some new programming which included two new Moon Boards we put in the gym last Spring. Moon Boards have been around for some time, and are super-efficient bouldering walls.

Essentially you purchase a set of holds, a set of LED lights for each hod, and build your own climbing wall from three sheets of plywood at a designated angle. Moon Board has a smartphone application that connects to the climbing wall via your smartphone and bluetooth, and allows you to chose different bouldering problems based on grade. When chosen, the blue LED lights for the problem light up on the Moon Board.  The genius of the Moon Boards is they offer literally thousands of bouldering problems without changing or moving climbing holds – all on one 8×12 climbing wall.

MTI’s old system boards were great for training climbing fitness, but not for training climbing technique. The Moon Board, with its easily changeable bouldering problems based on rating, essentially gives us an entire bouldering gym full of routes on a single wall – where we can use the problem difficulties to train technique using the V-Sum efforts.

For this most recent cycle, I used short campus board working intervals and lock and reach efforts to train strength, V-Sum efforts on the Moon Board to train work capacity, and long efforts (up to 40 minutes) on our shallow system board to train stamina. We’ve only received a little feedback from the field, but my climbers report they are climbing at their highest levels ever. More to follow …

Questions? Email coach@mtntactical.com

Comment? Use the form below

Climbing Lat Rats training the V-Sum on one of MTI’s two Moon Boards

 

 

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