Backcountry Big Game Hunting Fitness Assessment

by SSD
Backcountry Big Game Hunting demands high relative strength, functional work capacity and chassis integrity, mountain endurance, and heavy rucking ability.

By Rob Shaul

The fitness demands of backcountry hunting include high relative strength (strength per bodyweight), high chassis integrity (functional core strength), work capacity for short, loaded bursts, mountain endurance (running, uphill movement under load), heavy load carriage ability (heavy rucking) and overall physical stamina for long days of movement, or multiple hard days.

What truly separates backcountry big game hunting from backpacking is the off-trail travel, and heavy pack out after the kill.

MTI’s Backcountry Big Game Hunter Fitness Assessment is designed to assess these fitness demands and give the hunter a snapshot of his or her backcountry hunting fitness. Below is the fitness assessment, followed by how it is scored and an explanation of why each event was chosen:

Required Equipment

  • Squat Rack with barbell, weight plates, and bench
  • 60-pound Sandbag
  • 15-18″ Bench or Box for Step Ups
  • 3-Mile Flat course for an unloaded run and heavy ruck
  • Back Pack with loads of 40-pounds and 90-pounds
  • Stop Watch

MTI BACKCOUNTRY BIG GAME HUNTER FITNESS ASSESSMENT

Warm Up:

Weigh yourself on a scale to get current bodyweight, then …

3 Rounds

 

Assessment:

(1) Work Up to 1RM Front Squat

Protocol: After the warm up, add 10-30 pounds to the barbell and complete 5 Reps. Then add 10-30# to the barbell and do 3 Reps. Based on how the 3 reps felt, add 10-30# to the barbell and start doing single Reps. Keep adding weight as appropriate and doing single reps until you hit your 1RM (1 Repetition Maximum). Record your result.

*** Rest 3 Minutes

(2) Work Up to 1RM Bench Press

Protocol: After the warm up, add 10-30 pounds to the barbell and complete 5 Reps. Then add 10-30# to the barbell and do 3 Reps. Based on how the 3 reps felt, add 10-30# to the barbell and start doing single Reps. Keep adding weight as appropriate and doing single reps until you hit your 1RM (1 Repetition Maximum). Record your result.

*** Rest 3 Minutes

(3) Max Rep Strict Pull Ups

Protocol: No warm up needed. Grip the barbell and complete as many strict pull ups as possible. No time limit. You can rest in the elbows locked out, “down position” but your feet may not touch the ground or a bench while resting, and both hands have to remain on the bar. Record your max reps.

*** Rest 3 Minutes

(4) 10-Minute Sandbag Getup & Run @ 60# for Max Reps

Protocol: Set two cones to 30 feet apart, and a countdown timer or stopwatch for 10 minutes. The athlete starts in the standing position with a sandbag on his/her shoulder at one end. At “go” the athlete lays down, does a sandbag getup, and then runs, with the sandbag to just past the far cone where he/she does another getup and runs back to start. Every length counts as 1 rep (so down/back = 2 reps). Athlete can switch shoulders as he/she sees fit. Record final reps (only full-lengths count).

 *** Rest 10 Minutes

(5) Run 3 Miles for Time, Flat Course

Record Finish Time

*** Rest 5 Minutes

(6) 40 Minute Step Ups for Reps @ 40# Backpack

Record Reps

*** Rest 5 Minutes

(7) Ruck 3 Miles for Time @ 90#, Flat Course

Record Finish Time

SCORING

Calculate your Sub Scores for Relative Strength, Work Capacity and Endurance, then add them together to get your Overall Assessment Score

(a) Calculate the Relative Strength Score – Front Squat, Bench Press & Pull Ups

Add together your finishing loads for front squat and bench press.

For pulling strength, multiply your max rep pull up times 7% of your bodyweight.

For example, if you weigh 200 pounds, and get 12 pull ups, you’d multiply 7% of 200 (200 x .07 = 14) and 12.

14×12 = 240.

** Note on Pull Ups … the Max Number you can use for scoring for this assessment is 20. So even if you tested at 25x pull ups, the most you can use for your scoring is 20.

Add your pulling strength total to your other 1RM’s, and divide by your bodyweight. The final number is your score.

Example: Male Athlete who weighs 168 Pounds.

Front Squat –  250
Bench Press – 250
Pull Ups – 16

Pull up Score: 7% bodyweight (11.76) x 16 = 188.16, rounded to nearest .5 = 188.

So ….

250+250 +188 = 688
688 divided by 168 (bodyweight) = 4.09

So this athlete’s Relative Strength Score is 4.09. Plug this value into the chart below to get his assessment subscore, which for this athlete, would be 10.

(b) Calculate the Work Capacity and Endurance Sub Scores using the following Charts

 

(c) Add your “Sub Assessment” Scores together to get your overall score and placement:

Continuing the Relative Strength example, above, this athlete achieved a 4.09 Relative Strength Score, and a “10” Assessment subscore.

For this example, here were his scores from the other events, the assessment sub-scores, and his overall assessment score:

 

Event Score:                            Assessment Sub Score

Relative Strength – 4.01                           10

Sandbag Getup & Run – 42 Reps             4

3-Mile Run for Time  – 24:39                     6

40-Minute Step Up Reps – 633                 3

90# Ruck Time – 48:45                               8

Overall Assessment Score                  29

 

 

 

 

 

 

 

 

So this athlete would score “Good” on this assessment.

ASSESSMENT NOTES AND EXPLANATION

The broad fitness demands for backcountry hunting include a high relative strength, functional work capacity, and chassis integrity, and mountain endurance (running, uphill hiking under load), and heavy rucking ability. The events in this assessment test each.

Relative Strength 

What’s important to mountain athletes and backcountry hunters is their “relative strength”  – or strength per bodyweight. The three strength events in this assessment – front squat, bench press and pull ups, are simple, common exercises, which via our calculation, can give us a good snapshot of the athlete’s relative strength.

One of the most interesting things about strength is when an athlete is balanced, his front squat and bench press 1 rep max will be very close together. The same is true for max reps, like this test. With the front squat test, I’m not only testing leg strength, but also strength balance between upper and lower body.

Functional Work Capacity and Chassis Integrity

The 10-minute Sandbag Getup & Run for reps event test both functional work capacity (loaded shuttle sprints) and functional chassis integrity (sandbag get up). This is a no-joke event, which also pre-exhausts the athlete for the coming endurance work, and tests mental fitness and stamina.

Endurance

This fitness assessment tests endurance across three modes – unloaded running, loaded step ups and a heavy ruck. The 3-mile unloaded run tests the athlete’s fast, extended endurance fitness for an extended, fast moving, spot and stalk effort. The loaded step ups test his loaded uphill movement endurance, and the heavy, 3-mile 90-pound ruck test his loaded movement endurance.

As well, there is a reason endurance has a priority in this assessment, as mountain and loaded endurance is the major fitness demand of backcountry big game hunting.

Overall Stamina

All three endurance events, combined, can add up to a 2+ hour effort for slower athletes, and then, added to the earlier strength and work capacity testing, can push this overall assessment to nearly 3 hours. This is by design and is intended to test the overall physical and mental stamina of the athlete.

 

 

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

 

 

 

You Might Also Like MTI’s Backcountry Big Game Hunting Packet

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MTI’s Top Selling Training Plans for November 2018

by SSD

MTI’s Top Selling Training Plans for November 2018

 

  1. Athlete’s Subscription
  2. 30 Minutes per Day Dryland Ski Training Plan
  3. Bodyweight Foundation Training Plan
  4. Running Improvement Training Plan
  5. APFT Training Plan
  6. Army Combat Fitness Test (ACFT) Training Plan
  7. Core Strength Bodyweight Only
  8. Dryland Skiing Training Plan
  9. Backcountry Ski Pre-Season Training Plan
  10. Humility
  11. FBI Special Agent PFT Training Plan
  12. Fat-Loss Training Programm
  13. 2-Mile Run Improvement
  14. Hypertrophy for Skinny Guys
  15. Military On-Ramp Training Plan
  16. Low Back Fitness Training Program
  17. Big 24 Strength Training Program
  18. Chassis Integrity Training Plan
  19. Ranger School Training Plan
  20. Operator Achilles

 

Learn more about our Plans and Subscription HERE

 

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Arete 12.6.18

by SSD

Military / National Defense / Homeland

What are U.S. Soldiers Dying for in Afghanistan?, The National Interest
The Risk to the U.S. in Abandoning Afghanistan, Small Wars Journal
The US has dropped more munitions in 2018 in Afghanistan than it has in any year in over a decade, Stars and Stripes
‘Stop Drawing Dicks,’ A CO Told His Airmen. They Didn’t. Then He Was Fired, Task & Purpose
Ulysses S. Grant, Command and Control, and the Multi-Domain Battlespace of the Future, MWI
Islamic Extremists Now Using Drones in Nigeria, President Muhammadu Buhari Says, Small Wars Journal
Navy 5th Fleet commander found dead in his home, Navy Times
5 Times America Used Military Force (And It Backfired), The National Interest
U.S. Setting Up Observation Posts in Syria to Keep ISIS From Entering Turkey, DefenseGov News
US government plans background checks on Chinese students over espionage fears, intelNews.org
US military against targets Shabaab in central Somalia, Long War Journal
Mammoth earthquake strikes near Alaska military base, Military Times

 

First Responder / Wildland Fire

California Bar Gunman Was Prepared to Ambush Officers After Mass Shooting, Officer.com
Officers are Still on the Beat in Fire-Ravaged Ghost Town, Officer.com
How to shoot like John Wick, PoliceOne Daily News
U.S. Marshal Fatally Shot Serving Warrant, Officer.com
The Art of Fire, Wildfire Today
Calif. officials launch large rescue response on unfounded report, Firerescue1 Daily News
Quantitative charcoal reflectance measurements better link to regrowth potential than ground-based fire-severity assessments following a recent heathland wildfire at Carn Brea, Cornwall, UK International Journal of Wildland Fire
With tears and resolve, Paradise police patrol city that no longer exists, PoliceOne Daily News
Looking at fire through the eyes of the Eldorado Hotshots, Wildfire Today
 

Mountain

Travis Rice Will Compete On The Freeride World Tour 2019 As A Wildcard, Unofficial Networks
The Nerdiest, Most Important Sleeping-Pad News Ever, Outside
Backyard Manifesto, Freeskier
14 Books That Will Change the Way You Hunt, Outdoor Life
Top Picks For Oregon Fall & Winter Camping, REI
SUN VALLEY: Season Pass Holders From Any Resort Get 40% Off Lift Tickets, Unofficial Networks
How to Run a Small Ski Company, Outside
World’s First Electric Adventure Vehicle Debuted At LA Auto Show, Unofficial Networks
Arc’teryx Gear Library Will Now Lend You Some of Their Gear—For Free, Adventure Journal
VIDEO: Here’s What Mountain Bikes Will Look Like In A Decade, Unofficial Networks
Amy Irvine Takes Ed Abbey to Task in ‘Desert Cabal’, Outside
Has it Become a Political Statement to Wear Certain Outdoor Brands?, Adventure Journal
The Grand Canyon Speed Record Has Fallen. Again., Outside

 

Fitness / Nutrition / Health

You Don’t Want French Fries With That, NY Times
The 25 Best Coffee Roasters in America, Gear Patrol
These Are the Pillars of Modern Sports Nutrition, Outside
As Measles Surges, ‘Decades of Progress’ Are in Jeopardy, NY Times
Pilot Study Suggests Pedal Desks Could Address Health Risks of Sedentary Workplace, UMass
What Strava Tells Us About the State of Running in 2018, Outside
Want To Build Climbing Skills? Quit Maxing Out Every Training Session, REI
Study: 1 Energy Drink Might Harm Blood Vessels, WebMD
A Journey to Discover Fitness Age – VO2 Max and Muscle Testing, Muscle & Fitness
Cannabis abstinence tied to memory improvement in adolescents, young adults, Reuters
I quit Instagram and Facebook and it made me happier — and that’s a big problem for social media, CNBC

 

Interesting

More than one-in-ten U.S. parents are also caring for an adult, Pew Research
China orders halt to gene-editing after outcry over babies, Reuters
Millennials are killing countless industries — but the Fed says it’s mostly just because they’re poor, Business Insider
How Duct Tape Can Help You Survive Almost Anything, Outdoor Life
Could the 2020 Jeep Gladiator Be the Best Pickup Ever?, Outside
news analysis: Genetically Modified People Are Walking Among Us, NY Times
The Youngest Captain on the Bering Sea, Outside
Why do we keep panicking over tech?, Washington Post

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Q&A 12.6.18

by SSD

QUESTION

I am interested in starting a subscription. As a physically active Hospital Corpsman in the USN I am interested in becoming a Special Amphibious Recon Corpsman in the future. Committing myself to training these next two years my aim is to pass the initial test and get into the pipeline as soon as I am pushed through FMTB. My main question is; after completing the “Military On Ramp” should I proceed with the “Greek Hero” course then “Pirate” course or visa-versa? I would like some input on which course to start with. Thank you for your time, I am looking forward to your response.

ANSWER

Proceed to the Pirate Packet 1 of plans after Military Onramp. These plans include swimming, which you’ll need for selection.
– Rob

QUESTION

I’m reaching out on behalf of my wife.  She is applying to be an FBI agent and today she took her pft.  She did fine until the 1.5 mile run and something happened to the posterior part of her heel to where she was limping around the track at the very end.  (She failed by 2 points.) No worries on that, we’ll see what the doc has to say, get her plenty of rest, and let her heal up for the next go around.  My concern, and this is why I’m reaching out to you, is because she was doing Stew Smith’s FBI course to get ready and I’m wondering if there was too much volume and she over-trained.
I would like her to look for another training plan to go on and I wanted to reach out to you to kinda feel out where your training was at to make sure this doesn’t happen again (over-training – if that’s what it truly was) if we purchase your pdf.
Thanks.  I understand that this email is vague in its goals in reaching out to you, but I want to see her succeed next time.

ANSWER

I’m not sure you can blame overtraining on your wife’s running performance – could be some type of injury, could be the stress from the assessment – so I’m not sure.
Here is our FBI SA PFT Training Plan, which is what I’d recommend from our programming. Complete it the 6 weeks directly before her next assessment.
– Rob

QUESTION

I am planning on conducting a Rim-Rim multi-day trip this Winter and would love to know which program(s) you recommend. I’m an Army infantry vet with broad experience in endurance activities and currently have a solid baseline in fitness overall. The plan is to complete the hike in 3 days, 2 nights. Thank you so much for your time.

ANSWER

Others have used the Peak Bagger Training Plan successfully for the Rim to Rim.
– Rob

QUESTION

I recently had my first ruck march this past weekend and it got my knee acting up (an old injury) and I have another one coming up this weekend. Is there anything I can do to minimize the pain and/or to not make it worse?

Also, I’m 4’11 and I’m having a hard time keeping up with the rest of my troop. Are you able to give me tips on how to keep up?

ANSWER

I can’t help much with the injury – you may try wrapping the knee.
Ruck Improvement? No secret here – you need practice and ruck-specific programming. I’d recommend our Rucking Improvement Training Plan.
– Rob

QUESTION

I have been a member on and off for a few years, thanks for your hard work.

Quick question, for the Mountain Base Charlie program I know there are many complex exercises and I’m new to the plan, but are any working the “chest” or pushing? If not, should I add in some pushups?

The bottom line is I’m trying to keep my strength, and some size, up as much as possible while actively climbing at the gym multiple days a week. Also, I have a subscription so if you think I should be doing another plan please let me know.

ANSWER

Mountain Base Charlie includes general strength training, which includes pushing exercises.
Understand unneeded weight gain (extra muscle) will negatively impact your climbing. MB Charlie’s pressing work is designed to train strength, not add mass.
– Rob

QUESTION

I have a little less than 2 years and preparing for SOF selection for Croatian special forces and am currently looking for a program to help me. I’m bad at running and need to work on that. My PFTscore is 246/300 consisting of 2 mile run, push ups and sit ups in 2 minutes. Which program should I choose?

ANSWER

Here’s what I recommend –
Now … start our stuff with the APFT Training Plan, then drop into the Greek Hero Packet of Plans.
52 weeks before your selection, complete the Ruck Based Selection Training Packet – this is the program we recommend for the US SOF.
– Rob

QUESTION

I was a subscriber for years and have been back in the crossfit box for the past three years.  It has been great, to be in a group, but I “tweaked” my knee doing cleans and have decided to go back to my old standby.  I’m 49 now, but not a big runner, so the 45+ doesn’t excite me.  Should I do it anyway at my age and scale the miles??? Or pick and choose the various plans and swap things around in the “packets?

ANSWER

Take a look at our Country Singer Plans – these are designed as general fitness programming, still have endurance, but not as much as the SF45 plans.
We’ve split the 8 plans into two packets – Country Singer 1 and Country Singer 2.
– Rob

QUESTION

Loving the new version of the Backcountry program. Feel plenty tired but way less “beat up” than V2. I feel I may have been a little over excited with my start date (2 weeks ago) with most of my bigger trips planned for February and March. Would it be suitable transitioning to the Ski guide program after the BC ski program is done. Is there an update coming for the ski guide program?
From the Firefighter training to the ski training I will forever be referring people to your programs and you work. Thank you for your contribution to the fitness landscape. You are a net covering what was once a gaping hole.

ANSWER

Ski guide will likely be redundant – but that’s an option. Best would be to drop into the Mountain Base programming found in the Greek Heroine Plans and actually ski 2-4x/week.
Next best is to complete the BC plan now, then re-do the last 4 weeks before your trips in Feb/March.
No current plans for an update to the ski guide plan.
– Rob

QUESTION

I’m on Session 3 of the BW Foundation. I have access to an assisted pull up and dip machine. What do you think about using it instead of bench dips and horizontal pullups?

ANSWER

Just do the max rep assessment on the machine and your progressions on the machine. But when you re-asses, try unassisted pull ups.

– Rob

QUESTION

I just found your website and I want to excel on the USAF PAST, I was wondering what the best program is for my situation.  I usualy get up at 0430 and don’t have to be into work until 0800.  That time I usualy spend in the gym and reading my scriptures.  I have access to a 25meter pool as well as a full gym.  I normally do not workout in the evenings as I use that time to go to an Arabic class and do my subsequent homework.  As far as events in the PAST I am sitting at 67 pushups, 6 pullups 100 situps12:18 on the 500 meter swim and a 10:43 on the 1.5 mile run.  I am have a difficult time doing the underwater swim as well.  Please let me know what would be the best program or sets of programs for my situation.  Thank you for your time and I look forward to hearing from you.

ANSWER

– Rob

QUESTION

I was recommended to your programming by a friend to help me prep for basic / OCS in the Army coming this January and March respectively.

I’m looking to be in the best possible shape before heading in, however I’m not sure which plan would be best for these next two months.

I currently run around a 13 minute 2-mile, and hit 74 push ups and 77 sit ups for the 2 minute testing as well.

Any feedback and recommendations would be greatly appreciated!

ANSWER

– Rob

QUESTION

I’m really interested in MTI. I discovered it while listening to a “Quiet Professional” Podcast by Mr. Rob Shaul, followed the link out of curiosity and I’m intrigued.

Guessing you’ve heard this before: I’m out of shape and I really need to do something about it.
In my case it’s the truth, but I have questions/concerns and I’m hoping you can help convince me MTI is the right way to go.
Background:
  •  I used to play Ice Hockey and be relatively fit. I’ve climbed the highest peaks in Hawaii (where I went to college) and surfed and experienced a lot of intense outdoor activities. That was when I was 6′ 0″,190 lbs, and outside a lot. I walked/roller-bladed everywhere.
  •  Now, I’m a 230 lb Engineer with a desk job who has less and less time in the day. I don’t like this trend.
Concerns:
  •  I run out of steam around the 1 mile mark while running. It’s probably a weight thing. I used to run 2/3 miles consistently, but my heart rate goes right through the roof at half a mile and I push it to finish the mile
  •  I have zero equipment
  •  I have very little indoor space to work out (think, prison cell workouts, ha!, I have room mates and no extra rooms).
  •  I now live in North Dakota and we’re facing either -20 deg. F or +95 deg. F outside, working out in these conditions makes it tricky to measure any day against any other day and tricky to not freeze your nose off.
  •  Self motivation is hard, but I can find it.
What I’m looking For:
  •  I want to get in shape, but obviously I can’t just start with expecting to get a perfect Marine Core PFT Score (I’ve never been able to do 20 chin ups, but I want to be there). Do you have recommendations for going from out of shape to fit and from fit to awesome again?
  • I want to start by purchasing like no gear at all. So I’ve got 2x 35 lb dumbbells, running shoes, and that’s it. Where do I start if I want to purchase zero gear? If you can’t recommend something that uses zero gear, what gear do I NEED to get started? (links to where I can buy it?). I want to prove to myself that I’m working out consistently before I get too excited about buying anything expensive. I can get a gym membership to access lots of gear, fast, but I’m concerned that if I don’t have a plan, the membership will be useless, and I’d really like to get a little bit ahead of completely out of shape before I start paying for that type of subscription, as well.
  • For getting started, what sort of metrics should I track to measure this journey (weight, max distance, max chin-ups, max push ups, etc. come to mind)? I want to keep a journal and track my progress, I’ll share my notes if it amounts to something.
  • Do you guys have any recommended meal plans/food choices? I don’t like to cook, I can barely stand salads, I don’t like buying expensive and hard to find ingredients, but I can be convinced, and I can eat anything if it’s necessary (no allergies, and my drive to be better is greater than my need for happiness related to food). For example: I currently use Huel (https://huel.com/) as a replacement for going out to eat every lunch. I like it because it’s not pizza, it takes zero time, and I can order it on a scheduled basis so it takes zero prep work/shopping.
Any advice you can give would be great.

ANSWER

Begin our stuff with the Bodyweight Foundation Training Plan.
Diet? Here are our nutritional guidelines.
Don’t overthink training or eating. Just follow the programming.
– Rob

QUESTION

I am currently active duty Navy and work at a pool teaching water survival and go to college full time. I graduate and will be applying for a Navy EOD officer and to Army OCS in May when I graduate. I do not have time to work, study and use the gym. I have time to workout at work but usually cannot leave the building for very long. I can swim and we have pull up bars, weight vest, 50lb and 25lb dumbbells, kettlebell,  60lb sandbag and a tire thats about 20” tall. I am looking to run a few months of programs using these materials and would like some suggestions on how I should run them. I just completed the Military on ramp and was thinking of doing the sandbag/weightvest/dumbell plan, followed by humility and then the PST program. I would like to add swimming into the sb/wv/db plan and humility, how do I do this? I would like to run the pirate packet but it is not possible, equiptment and time wise until after I graduate. Are there any packets that use just bodyweight and the few tools I have available right now, and how do I add in more swimming?

ANSWER

I don’t have a plan that’s perfect for you.
Swimming to sandbag/weight vest/dumbbell and Humility? Replace 1/2 of the running with swimming, and go for time, not distance. Likely 60 minutes.
You could also do the BUDs V2 Training Plan – just use the weight vest for the rucks.
– Rob

QUESTION

I’m an AFROTC cadet applying for the TACP Officer career field. Recently, I made the mistake of increasing my training volume too quickly and have developed mild stress fractures in both of my shins. I’ve been ordered off running/impact exercises until cleared by an orthopedic doctor as a result. I’m probably looking at 6 weeks before I’m cleared to run again, but I don’t want to lose fitness between now and then. I was hoping y’all could recommend a plan to maintain fitness while recovering. If swimming is what y’all recommend it would have to be a beginner level plan, because I’m not a great swimmer.
Thank y’all for the help. I’ve had an athlete’s subscription for about a year now and I love it. Y’all put out great products and have really helped me improve my physical fitness.

ANSWER

I’d recommend working on some strength via the MTI Relative Strength Assessment Training Plan.
For Tuesday’s work capacity efforts I’d recommend 10 rounds of 30/30 rowing or spinning. Go hard for 30 seconds, rest for 30 seconds.
For Thursday’s running, – just go to the pool and swim for an hour.
– Rob

QUESTION

I have been training on one of your older plans a buddy gave me. It was a great start and now I’m looking to move forward. I need guidance. I do have access to gym but I also love doing cardio/endurance workouts.
Currently, I am 5’6″ at 175lbs. I have decent endurance built from your workout and a full drive to keep improving. I want to maintain my endurance but need to gain some strength/muscle now. I was an infantryman and looking to become a Special Agent with the FBI in a few years. So I like that military endurance and mindset although I need that added strength to my chasis.
Any help you can give me will be greatly appreciated. Once I hear from you I fully intend to subscribe and use your workouts. At this point I need that experienced guide to help me reach my goals.

ANSWER

I’d recommend you drop into the Spirits Packet of Plans for LE. Start with Whiskey.
– Rob

QUESTION

What should I be doing for recovery the week after a GoRuck Heavy?

ANSWER

A couple of days total rest, then start back with strength via the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I was wanting to start prepping for the ACFT. But I am on a profile. Basically not in as good a shape as I once was and can only swim, lift weights, possibly bike and/or row pending pain. Profile for bad case of shin splints in right leg. Recommendations for non-impact plan? Burpees are out due to pain level.

ANSWER

I don’t have a perfect plan for you.
From what I do have I’d recommend the Bodyweight Foundation Training Plan – specifically the Monday/Wednesday/Friday sessions.
Tuesdays – skip the running and just do the core work.
Thursdays – swim.
– Rob

QUESTION

I just signed up for your Athlete subscription. I’m hoping to get some advice on where to start.

I’m a 37 year old army national guard captain. Currently I’m a flight surgeon in an ARB but I have aspirations to switch to the SF group in our state after putting in 3 years in my current position.  That will involve going to dive medical officer school (eventually will need to do water training but not a priority now).

I just finished training for and completing the Wasatch 100 under my goal time and now I want to transition to more general fitness and improving upper body strength.

My big deficiency is upper body and core strength. To make it in SF I need to be maxing my APFT (and the ACFT when that happens) for the next few years. Right now I’m doing 50 push ups and 55 sit ups. I’ve been a mountain endurance athlete for a while and have no problem doing well on the run. I figure I’ll switch to your APFT training plan 6 weeks before a test, but what’s the best plan to generally improve upper body strength will all of the above in mind?

Additionally, I’m deployed now but when I get back I’ll be doing jiujitsu regularly as well as backcountry skiing and big game hunting (I live in Evanston, WY not to far from you guys). What do you recommend as far as incorporating those other activities into your training plans?

ANSWER

Out of the gate I’d recommend you begin with strength, specifically the MTI Relative Strength Training Plan.
Follow it up with the plans/order in the Greek Hero packet of plans – starting with Hector. These plans are designed as day to day programming for Infantry/land based SOF and concurrently train strength, work capacity, endurance (run/ruck), tactical agility, and chassis integrity. Start with Hector.
Prior to military event – APFT, ACFT, Selection, drop out the Greek Hero programming and into the sport-specific plan for the event – including selection. I’d likely recommend the Combat Diver Qualification Course Training Plan for your Dive Medical Officer School.
Jui Jitsu – do 2-a-days with your military programming. Take an extra rest day as needed.
BC Skiing, hunting? Best to train for these season sport-specifically, so again, prior to these seasons, drop out of the Greek Hero programming and complete the appropriate plan from our library – Backcountry Ski Preseason Training Plan and/or the Backcountry Big Game Training Plan.
Then drop back into the Greek Hero programming as your day to day programming.
– Rob

QUESTION

I have been having my squad, and now the platoon working through the Grunt PT sessions and a few of your other series. Is there a way to make things flow smoothly? At times, I dont get through the workouts due to time or the ability to set things up quickly?

ANSWER

Split the platoon up into squads, and have one squad do the strength session, one do the work capacity/chassis integrity session, and one do the endurance session. This will maximize your equipment availability.
– Rob

QUESTION

I’m looking for training plan recs. I patrol full-time in Taos, which is an area that includes some hike-to terrain, biggest walk being about 60 mins. Current goals include basic strength, stability, etc for the ski season, but with an aim to ski bigger lines in the Tetons in April. Maybe compete recreationally in a skimo race or two in February and March. Pre-season training has been fairly limited in terms of focus. Fair bit of mountain biking, including a month-long bike packing trip that’s just concluded. Thanks for any direction you can provide!

ANSWER

– Rob

 

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Arete 11.29.18

by SSD

Military / National Defense

India and Australia Move to Tighten Bonds to Counter China’s Rise, NY Times
Donald Trump’s Border Deployment Doesn’t Make American Safer, War is Boring
It’s Thanksgiving, and You Know What? I’m Thankful for the Army., Modern War Institute
The Army Wants To Modify Their Rifles So They Can’t Miss, Task & Purpose
Let Women Be Warriors, NY Times
Five Challenges Facing Trump’s Military, Real Clear Defense
What Other Countries’ Experience Tells America About Its Decline, Defense One
America’s Forgotten War in Syria Isn’t Stopping, Small Wars Journal
Wars in All but Name, Small Wars Journal
Three U.S. Troops Killed, Three Others Wounded in IED Blast in Afghanistan, Small Wars Journal
When Booty Calls: A Vermont Air Guard Commander Allegedly Used An F-16 For A Romantic Getaway, Task & Purpose

 

Homeland Security / First Responder / Wildland Fire

FBI Announces Launch of National Use-Of-Force Data Collection, Police Mag
Would-Be Car Thieves Thwarted By Stick Shift, Officer.com
Warmer winter temperatures linked to increased crime, Homeland Security Newswire
Firefighters rescue 7 from sinking boat during training exercise, Fire Rescue 1
Former Florida police chief headed to prison for framing black youth, LE Today

 

Mountain

5 Tips To Ski More This Winter (*And Work Less), Unofficial Networks
There Are No Shortcuts to Feeling Good at Altitude, Outside
Murder on a Mountain Bike, Outside
The Secret Geniuses Behind Your Favorite Gear, Outside
Light, Not Lame: As construction advances, skis drop weight and keep the fun factor, Backcountry Magazine
The State of Climbing Gyms in 2018, Climbing Magazine
Come Along on a Thrilling First Ascent of a 22,600-foot Himalayan Peak, Adventure Journal
The American Alpine Club calls for applications for climbing and splitboard grants, Backcountry Magazine

Fitness / Nutrition / Health

Coffee Can Be A Great Pre-Workout — If You Drink It At The Right Time, Men’s Health
How To Step Out of Our Own Mental Traps, Psychology Today
So You Tore Your ACL, Now What?., Breaking Muscle
5 Ways to Tell You’ve Bulked Too Much and How to Fix It, Muscle & Fitness
This Coffee Is Nice, It Just Needs More Butter, Wall Street Journal
Physical Fitness Performance of Young Professional Soccer Players Does not Change During Several Training Seasons in a Spanish Elite Reserve Team: Club Study, 1996–2013 Erratum, JSCR
Teens who are constantly online are just as likely to socialize with their friends offline, Pew Research
The Best Foods for Athletes, NY Times
Why older women are less healthy than older men, Fitness News
Stress Is Growth, Breaking Muscle

 

Interesting

Facebook should heed the lessons of internet history, Business Week
German Growth Slows More Than Expected to Four-Year Low, Bloomberg
More Than 140 Whales Die in New Zealand After Mass Beaching, NY Times
Battered Bitcoin Miners May Start Shutting Down, Bloomberg
Volvo’s self-driving trucks will haul limestone from a mine, Endgadget

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MTI’s 3 Favorite Upper Body “Press” Exercises

by SSD
The Mighty Bench Press – King of Upper Body Exercises!

By Rob Shaul

 

1. Bench Press

I’ve received several emails over the years from CrossFit and other athletes questioning why MTI programmed the Bench Press in its strength sessions. Perhaps it’s my age (50), but I grew up in a weight room long before the functional fitness craze started, and in the old days, the Bench Press was KING!

Forget trying to find an open bench and rack on Mondays after work! All the monster meatheads were doing their heavy sets and if you were a short, skinny, kid like me, asking to “work in” was akin to suicide.

So I’ll admit right up front, one reason the classic Bench Press is one of MTI’s favorite upper body “press” exercise is weight room tradition. And today, even at MTI, the other old guys I train with daily – all in their 40s – enjoy bench press days.

But tradition isn’t the only reason. Many coaches consider the Bench Press the “King” of upper body exercises – with its unique ability to isolate chest, shoulders, and triceps, and allow heavy loading for these muscle groups. I’m one of these coaches.

Watch this video for my 5-6 “Super Secret” Bench Press Secrets ….

 

As well, from a coaching perspective, it’s pretty darn hard to mess up the bench press technique-wise for new athletes. Certainly, for veteran athletes pushing bench press personal records after years of training, detailed technique can make a huge difference. But for new athletes or the “industrial” athletes I program for, perhaps no other exercise is as simple to complete. The more I coach and program, the more I come to love “simple” – and the bench press fits this bill for upper body strength training.

Finally, I’ve found the bench press and front squat surprising siblings when it comes to comparing an individual athlete’s upper body vs. lower body strength balance. For a balanced athlete, his 1 Repetition Maximum (1RM) Bench press, and 1RM Front squat will be within 10 pounds of each other.

I can always tell who has been a bodybuilding meathead, and who has been a skinny endurance athlete when athletes email me with programming questions and I ask for their 1RM bench press and front squat. The bodybuilder’s bench is always significantly greater than his front squat, and vice versa for the endurance athletes.

This balanced relationship between bench press and front squat 1RM and bench press 1RM also extends to max reps at the same load. For example, our Operator Ugly Fitness Assessment tests bench press max reps and front squat max reps at the same 185-pound load for men, and with balanced athletes, these numbers are very close, if not the same.

 

2. Push Press

The Push Press is perhaps the most “functional” of all upper body press strength exercises. At work and in daily life, we often have to take something heavy from the floor or ground and push it up onto a shelf, vehicle, etc., high above our heads. If it’s really heavy, we push press it.

Working through heavy Push Press sets.

Indeed, it’s probably not completely accurate to call the Push Press an upper body press exercise – it could be fairly considered a total body exercise in the way it uses the legs for more push and the core for stability.

One downside to this exercise is it is more “technical” than it seems. It’s not quite as technical as the Jerk, but it’s not a brainless exercise like the Bench Press nearly is. The dip and push need to be timed correctly, and the bar ideally resting on the shoulders in the “rack” position to maximize the force from the legs. This takes technique, and wrist flexibility many of the industrial athletes I work with struggle at.  I struggle with it too….

Ideally, the bar travels straight up from the chest on the push – if it doesn’t, and travels a little forward of the athlete, the exercise is much more difficult.

Another issue is that the “sticking point” of the push press, a few inches above the head, can put a lot of stress on the low back. For this reason, when programming, I try not to program push presses and hinge lifts (our version of the deadlift) in the same training session – simply because of the work the low back gets with both exercises.

Why do I favor the Push Press over the strict Military Press? I’ve found it difficult for athletes, when they get heavy with the Military Press, not to use their legs … so I decided not to fight it, and just have them do push presses.

 

3. Scotty Bob

A tactical athlete visiting the gym taught me this exercise years ago, and at first, the Scotty Bob doesn’t look like a strength exercise. Rarely, if ever, do I adjust loading – women are always at 15-pound dumbbells and men at 25-pound dumbbells.

 

Knocking out some Scotty Bobs …

Why not increase the load? Because the difficulty comes not from raising each dumbbell in the row, but rather knocking out the push ups between row reps.

Scotty Bobs require athletes to do push ups with their hands elevated off the flow on dumbbells and thus increase the range of motion of the push up a couple inches. It doesn’t seem like much, but just try to complete 6 rounds of 5x Scotty Bobs (10 push ups each round) without breaking the final couple sets. Scotty Bobs are no joke!!

Years ago, before I implemented our Garbage Reps exercise restrictions, we had this stupid workout I called the “Fuckin’ 400” – which was 400x total loaded squatting movements – for example, 10 rounds of 10x Front Squats @ 95#. I often programmed 5x Scotty Bobs @ 25# as the “rest” exercise between squat sets, and we came to dread the Scotty Bobs more than the squats!

Scotty Bobs are no joke!

 

Questions? Email coach@mtntactical.com

Comments? Please enter your comment below.

 

 

You Might Also Like MTI’s Favorite Lower Body Pull Strength Exercises

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Q&A 11.29.18

by SSD

QUESTION

Just got back from selection and was selected. Thanks for what you do. Your ruck based plan truly helped me be physically ready and allowed me to focus on the mental aspect of the course.
My question is, I have from now until January before I start the pipeline. What plans should I do between now and then?  Thanks again for all that you do

ANSWER

Congrats on Selection!

– Rob

QUESTION

I have a slightly above average level of fitness. I am looking to go through the process in the UK to join the SAS Reserves. I don’t have an military experience so rucking is new to me.  What program would you recommend to break me in and get me on the road ?!

ANSWER

– Rob

QUESTION

I’m 67 with two older knee prosthetics and can’t run. I can ruck with 35 pounds for 4 miles. I want to get complete the Bataan march in March. I also want to improve my fitness.
Most of your programs include running. I’m a member of Planet Fitness and have some equipment limits. What do you suggest?

ANSWER

I’m concerned our programming would be too intense for you. From what I do have, I’d recommend the Bodyweight Foundation Training Plan now. You can replace the running in the plan with rucking.
Be smart and take extra days of recovery if needed. At the link above click the “sample training” tab – this shows the first week of programming. Do it and see how you recover before purchase.
– Rob

QUESTION

I’ve just started the Military On-ramp program, but currently don’t have a sandbag to use. In the meantime, what are some possible exercises I can do in place of exercises like the sandbag toss & chase and the sandbad keg lift?

ANSWER

There’s no real sub for the sandbag. Others build their own and bring them to the gym. You could sub light power clean and push press for the toss and chase – 95#, but once you build your sandbag, you’ll see how much heavier a 60 pound sandbag is than a 60 pound barbell.
– Rob

QUESTION

I have been following your MTI training programs as a subscriber and love everything that has been coming of it. I am much stronger by far since I have started and its been amazing. I am emailing you as a Crossfit Athlete looking to slightly increase my ability to crank out higher rep “sets” with heavier weights and was wondering what strength or even metabolic conditioning plans you may have to help this? I know you are more military athlete driven but I have never seen such impressive results in my crossfit performances because of the type of training I have been doing while following your programming. What I am basically looking for is almost like a hybrid hypertrophy/conditioning strength program that will increase my ability as mentioned earlier to cycle a barbell in front squats, dumbells, power cleans, snatches, thrusters and deadlifts. I am past really trying to increase my absolute and 1RM strength and more looking for that previously mentioned hypertrophy lactic acid threshold increase. I am sorry if this was a lot but I cant tell you enough how much I appreciate your programming and want to continue. I am just stalling a bit and am a little lost on what to do.
Thank you for your time and everything you do!

ANSWER

I don’t have a specific plan for you as I don’t do CrossFit programming, but for general approach, to increase that type of fitness density programming would work best. I’d apply the theory behind the push up and sit up work in the APFT Training Plan to the specific exercises and loading you’re looking to improve.
– Rob

QUESTION

I’m a tele skier who lives in Santa Cruz California.

No snow year round.  mostly road ride mnt bike ride, roller ski and do some CrossFit.

Plan to hit the snow in January (Tahoe and Whistler) Looking for a specific tele training program.  I have a decent home gym in my garage.

ANSWER

Our Tele Skiers train alongside our pro freeskiers and pro snowboarders – all do the Dryland Ski Pre-Season Training Plan.
– Rob

QUESTION

Hey rob. Love your stuff. Congrats.

What would be the pro/con of:
6 rds bench then
6 rds squat then
6 rds DL

Versus
1 set Bench
1 set Squat
1 set DL
Done 6 times.

In your opinion, is there a benefit or drawback of doing it one way vs the other?

ANSWER

The 1 rep sequence will get you stronger as the intensity (loading) will be higher.
The 6 rep sequence is moderately loaded, so won’t lead to as much max effort strength gain but will help with work capacity/working strength.
– Rob

QUESTION

I am 55 year old male and who has been out of the Marine Corp for 30 years. Have had a lower back fusion and just lost 50 lbs.
My doctor recommended you as a good way to get back in shape. I hope you can help me.
Thank You

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan.
– Rob

QUESTION

I have been training for my whole life, was an Olympic Trial qualifying swimmer, always an athlete.
Since then I’ve transitioned more to lifting weights and strength.
I spent this last year and a half focusing on SFAS prep and have a few retired Green Berets training me. Of course I’m asking them the same question now but I’ve used your programs in the past all the way back to 2010…
I overdid it with the Rucking and Running and developed Sesmoiditis and can’t run or ruck for 6 weeks while I’m in a boot.
Currently still lifting and using my swimming background + cycling for cardio..
I’m looking at getting your SFAS program however I know most of them focus on rucking and running. Do yours also include detailed workouts similar to the PT that’ll be done at SFAS or not so much?
I don’t have it in me to stop training so I’m looking for all alternatives I can.
I’m 6ft, 195lbs @ 11% body fat last I checked.
Any advice or direction helps and is truly appreciated, feel free to refer me to a plan and I’d be happy to subscribe and utilize it to the fullest!

ANSWER

The Ruck Based Selection Training Plan includes focused training for the APFT and the work capacity events (smokers) you’ll face at SFAS.
It’s unclear what your physical limitations are, but to focus on strength, I’d recommend the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I am an active duty SOF soldier (PSYOP) that was just introduced to the THOR program offered at my Battalion to SF, PSYOP, and Civil Affairs soldiers. It was highly recommended to me to utilize THOR and I start their program on Monday.

I was wondering as to your opinion about THOR, and if it would be a waste of time. My physical goals include Ranger School and SFAS.

ANSWER

I don’t have a specific answer for you. I’m not a fan of the general THOR programming, but as I understand it, each individual THOR shop has the liberty to tweak/program so the quality of the programming comes down to the quality of the individual coaches at your unit.
– Rob

QUESTION

So…I see by reading through some of the published material and the Pull Up specific training on the site that eccentric training seems to be key for going from 0 reps to capable of performing a full Pull Up.

One of Adam Scott’s articles for his Pull Up study mentions training via assisted reps as having little backing evidence.  But I find it hard to believe that bands can’t help bridge the gap from pure eccentric reps to full ROM reps, and then to full BW reps.
Wouldn’t bands provide the abilitly to activate muscles through both concentric and eccentric phases, allowing work during full ROM?  How can this not be a benefit for training leading up to full BW reps?  After full BW reps are achieved, the only fuction I see for bands would be to provide either resistance or allow forced reps, which are of questionable benefit in my book.
Any thoughts?  Or did I not read enough and bands are a recommended thing?

ANSWER

We studied this and found bands don’t work as well as eccentrics. Prior to the study, this was my anecdotal observation as well – people who used bands didn’t improve their unassisted pull up strength.
Not sure why – as it would seem to make sends as you write, but results are results.
Your experience with bands may be different.
– Rob

QUESTION

I have been part of the MTI program/family for about a year now. I have been working as a Police officer in New Mexico for approximately three years and I have never seen more progress than before the MTI programs. I worked through the  LEO Spirit programs and moved onto the Dirty Harry program. This August I received a long awaited call to report to the DEA academy. I started the Academy and of course it is like any normal “police” academy where there is the usual PT. AS I am sure you know it is a live in academy so most of the weekends, and there are also a lot of holidays during my time here, where we have the time to ourselves to do what we want to. I normally choose to work out because we are given access to the FBI academy gym that is a full gym with everything that you can think of inside of it. I will PT on my own during the week when I can, debating on the weekly PT and defensive tactics (DT), but most days start at 0700 and end around 1900 hours so time can be an issue for sleep and there being a curfew. The main question that I have is that I am not sure what workout to do from the MTI program that would benefit me the most…and at the same time would not cause me to decline in class PT effort and/or cause injury to my self from over exertion.

The PT for the class consists of runs, body weight circuit workouts/ WODS that include running around a track, as well as the normal “smoke” sessions that we get as a class. On top of this we do DT sessions which are normal take downs and also boxing as well as ground fighting. PT and DT are consistently occur 3 times a week. I am not concerned about my PT scores here because we have to pass three test while we are here at the academy, and there must be improvement in the score over each test. In the field I was scoring around a 26 to  a 30 while doing the LEO Spirit series from MTI. Once I arrived at the academy my score dropped to an 18, which is normal per the staff here due to standards being very strict for each exercise. We are now a month into the academy and I am still stuck in this place where, when I do have time, I am not sure what workout to use.

Other concerns that I have is that during my PD academy I lost about 25 pounds in it due to all the running that we did and I felt very “weak” and I was no where near what “police fitness” that is needed for someone out on the streets. I took me a long time to gain that weight back and get my base strength back from that academy and it was not until I  started the MTI program that I truly knew how well of shape I could be in for police work. The goals that I have for DEA is to be part of my SRT team back in Albuquerque as well as (way down the road) hopefully join the DEA FAST team if it comes back to the agency. My plan, while here at the academy, was to start working on the SRT/SWAT Gun series on MTI, but it has been very difficult to get the workouts done in a consistent manner and I do not want to be skipping days or skipping around different workout plans. For the mean time I returned to the Dirty Harry program and have been trying to grind that plan for about a two weeks but have only done about one weeks worth of work for that program. The main goal I  have to, at the very least, maintain what I have and/or work towards SRT fitness for my team back home.

If there are any suggestions of MTI workouts that exist that you recommend or if you think I am going along the right path please let me know coach. The last thing I want is to lose the progress that I have gained. Like I said I have never seen the improvement to my life, career, and workouts before MTI and I owe a lot to you guys over there. Thank you very much and if you can help I would greatly appreciate it sir.

ANSWER

Thanks for the note and glad our stuff has worked out for you.
For  your weekend programming, I’d focus on strength – specifically, the strength sessions in the TLU Strength Training Plan. These strength sessions are comprehensive and super efficient. Do a session only on Saturday … take Sunday off total rest.
While at the Academy, focus on the academy standards and don’t worry too much about losing weight/strength. It will come back fast when you get to your unit.
– Rob

QUESTION

The plan I purchased is for ten weeks prior to GORUCK Selection, which isn’t until October 2019 (i.e., much longer than 10 weeks).

I want to start doing the training plan now. Should I just repeat it every 10 weeks or what would be the best strategy?

ANSWER

I’d recommend completing the plan now, then working through the plans/order in the Virtue Packet of training plans – then repeat the GoRuck Selection Training Plan directly before your October event.
– Rob

QUESTION

I have a few questions about the programs. I ‘was’ an avid rock climber, alpine skier and backpacker. After a few injuries and having a baby and building a house, I took two years off pretty much everything. I want to jumpstart myself back into the world with a full body and core that might have some supplemental climbing/trail running in it. I am currently “old man strong” After building my house I can lift a 90lb bag of concrete no problem, but winded if I need to carry it up a flight of stairs.

I’m Male, 34, probably 10-15lbs overweight and have had tendinitis in both shoulders from slalom kayaking and numerous problems with my elbows from overdoing it while climbing. I would say that my core is beyond weak and my current aerobic level is pretty sad.  I have access to a rock gym which has a pretty extensive workout area, as well as trails for running.

With all this in mind, I am trying to cull down the best program to start with. I was interested in the “Greek Heroine” packet (is there an order of programs within the packet?), or maybe the bodyweight foundation. There are so many others too choose from as well. I was hoping for a little guidance to get started. I really want to kick my ass.

I’d also like to work in a yoga/flexibility day, which could work as a 2-a-day or off day, what is the best way to do this?

I have previously done a few rounds of p90x/p90x3 to jumpstart my overall fitness during lulls a few+ years ago, but get really bored of the recycling routines and the the guy running the videos. Also they are not sport specific in the long run.

Thank you for your time, I am eagerly anticipating getting started on one of your programs ASAP.

ANSWER

I’m not super familiar with PX90, but understand it’s bodyweight focused – so for you I’d go with plans in the Greek Heroine Series, beginning with Helen.
The order is Helen, Artemes, Danae, Atalanta.
– Rob

QUESTION

I am looking at progression for Ranger School and I don’t have time to hit
all the recommended progressions within the packet.
I am currently finishing up a block of PT prep (Test 16 Nov) and am TDY.
19 November would be the start date for the program.
12 May would be finish which would give me a week in between when class
would start on the 20th of May.

Coming from a sedentary/broadening assignment I am shedding some excess
weight and trying to shore up some weaknesses in my level of fitness.  I am
wanting to work on building up my durability as this is not the optimum age
to hit this course (I’ll be 39).  I am not currently hitting the 5 mile
numbers (hell my 4 mile right now is about 38 minutes). So my focus is
initially passing the RPFT so I can secure a slot and then crush those
numbers.
I was looking at Humility and Ranger program as the bookends but I’m not
sure which in-between based off having to choose.  Would love your insight.

ANSWER

By my count you have 28 weeks until May 20. The Ranger School Plan includes a taper – so you don’t need to take a full week off.
Weeks    Plan
1-7          Humility
8-14        Fortitude
15-19      Valor (first 6 weeks)
20           Total Rest
– Rob

QUESTION

I’m a 31 y/o male currently looking for a plan that will help me to establish general overall fitness, and then transition to more specific objectives such as downhill skiing, ski mountaineering, and general mountaineering.
Working consistent training in around my job and family life has been a challenge in the past but is something I’m committed to building as a habit. At present I would consider myself as being in an “untrained” state.
My current garage gym equipment includes a barbell and plates, squat rack/pull up bar, an Airdyne, a plyometric box, a prowler-style sled, a 20 lb slam ball, and 10/25/35 lb kettlebells.
Would you suggest starting with the “Country Singer” packet to establish base fitness?
To be successful with whichever plan is recommended, are their other pieces of equipment that MTI consistently uses that should be acquired? Or is it permissible to substitute exercises based on the tools at hand?

ANSWER

Where to start depends upon your definition of “untrained” … if you’re 20# or more overweight, and have been a couch potato for 6 or more months, start with Bodyweight Foundation, then move to the Country Singer Plans.
If you’re in relatively good shape and have been active, just not training, jump into Johnny from the Country Singer Packet 1.
Equipment? You’ll need sandbags – likely just a 60 at first.
– Rob

QUESTION

I completed your LE spirits programs this summer and thought it was great. I’m looking to transition to a strength/hypertrophy focused program. I’ve read the descriptions, but I’m struggling to choose a program. Rat 6, big 24, and TLU are on my radar but I’m open to other ideas.
Do you have any suggestions or words of wisdom?

ANSWER

Strength and power for lower body.
Hypertrophy for Upper Body.
– Rob

QUESTION

My boss is allowing me to attend Ranger School this summer. However, I will just be coming off a month long field training exercise where I will have minimal sleep, horrible/minimal diet, and no workout time. I believe I will have up to two weeks from the time we return to the day I have to report in.
I plan on using the Ranger School plan, but am wondering how I should time it. Should I knock out all 8 weeks prior to the start of my field exercise? If so, should I repeat some weeks prior to showing up?
Also, do you recommend completing the program twice in a row?
Your help is greatly appreciated.

ANSWER

Yes – complete the Ranger School Training Plan the 8 weeks prior to your field exercise. After the exercise, repeat weeks 7-8.
No on doing it twice in a row. I’d recommend Fortitude prior to the Ranger School Plan.
– Rob

QUESTION

I’m in the Air Force. I’ve been using your training plans on and off for about a year now, and I just have to say they’ve been super clutch when I’m in a pinch and don’t have the time to draw out a session while TDY or working 12 hour shifts.
I wanted to reach out to you because I’m also a member of the All-Air Force Rugby 7’s team. We’re currently in our off-season and I’ve been wanting to follow a more rugby-centric training plan. I love what you’ve been able to do with the other focus areas, and just wondering if you had any ideas for an applicable training program. Sure, I could go look anywhere through Google University and find someone else’s plan, but I’m really fond of your training mindset and enjoy your plans. Any direction you might be able to point me, either with what you already have available or a new plan, would be greatly appreciated.

ANSWER

I’d recommend Waylon, Hank and Willie, in that order, from the Country Singer Packet 1.
– Rob

QUESTION

Some questions on Big 24- Recommend rest time between sets?

ANSWER

Each circuit includes a stretch or mobility drill. This is your “working rest” between sets.
– Rob

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