Page 124 – Mountain Tactical Institute

Arete 9.20.18

by SSD

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First, I wanted to thank you for all you do (and have done) for our Marines deploying overseas. I was lucky enough to meet a fellow Marine who was using your programming in early 2010 that turned me onto it. I am fully convinced that if the Marine Corps adopted your training principles, we would break far less people and “embrace the suck”.

Second, I want to ask you a question. I am a recently retired Marine with over 20 years of active service and have taken a legit two years off (legit!). I have packed on the weight (overeating and under-training), but still stay active and in good health. I have finally figured out (…only took 44 years) that I’m goal based with my fitness and need a gentle push (no one holding me accountable now).

My son (who learned to surf on the west coast) wants me to surf with him on my 45th birthday (I have 8 months). He and I did some body surfing and boogie boarding this summer.

My question is this: Using your template (base, sport generic, and sport specific) as the model, what programs would you recommend for the base portion of my training? I was thinking bodyweight (which I purchased) first, but then I “gray out” looking at 200+ programs! I was leaning toward Alpha, Bravo, and Charlie for the 45+ year old athletes (…come on, man…I’m close!!).

Also, for my sport generic I was thinking swimming, SUP, and skate or carve boarding. Then for my sport specific, intense paddle sessions, underwater training, etc. If you have any suggestions for this portion as well, I would welcome your expert opinion.

Finally, I like to wish you and your team continued success! You have certainly built a company worthy of the term ATHLETE. Thanks again, Rob…and to all your “lab rats…and I look forward to your response. Take care.

ANSWER

Bodyweight Foundation, followed by the SF45 Packet I plans – Alpha, Beta, Charlie, Delta.

8 Weeks before your trip, complete the Surf Pre-Season Training Plan.

– Rob

QUESTION

I am a surf rescue supervisor in Florida and have used your plans before and loved them. I am trying to find a plan to do this offseason and was looking at the surf preseason plan. I was curious if I am able to paddle and have water nearby can I substitute the swimming for paddling? And if so should I just use the same distances. Any advice would be greatly appreciated!

ANSWER

For a Surf Rescue supervisor I’d consider you a tactical athlete, and rather than the Surf Pre-Season plan, I’d recommend the plans/order in our Pirate Series. These were originally designed as day-to-day programming for LE/Military SOF with water-based mission sets and include swimming, but also include strength, work capacity, chassis integrity, tactical agility and endurance (run, ruck, swim) Start with Barbarossa.

If you’re determined to do the Surf Pre-Season Plan. Yes on the sub, but again, the Pirate Series plans would be better.

– Rob

QUESTION

My SFRE is in Mid November, which puts me about 12 weeks out for tryouts. I want to start training, so, do you recommend I do the 7 week SFRE course as soon as possible or should I delay it until I’m 7 weeks out?

ANSWER

Delay until 7 weeks out. You want to complete the SFRE Training Plan directly before SFRE.

Until then, I’d recommend Fortitude.

– Rob

QUESTION

What program(s) would you suggest for a 22 hour rim to rim hike|trek of the Grand Canyon? No sleep stops. Stomp down then up and a return trip.

ANSWER

Peak Bagger Training Plan. Several others have used this successfully for the R2R.

– Rob

QUESTION

I am new to the grinder style of workout I grew up a power lifter that stopped working out and got comfortable and need to lose 20 pounds on top of needing to increase my pool endurance heavily as I am making a career move from being a firefighter to hopefully getting a diver contract with the navy. Basically what I am asking is what is the best plan you guys have for me to achieve my goal?

ANSWER

I’d recommend you start our stuff with the USAF PAST Training Plan – which includes bodyweight work, running and swimming. This will keep you out of the weight room, help with weight loss, and improve your swimming.

Follow it up with Barbossa from our Pirate Series for LE and Military SOF with water-based mission sets. Barbossa trains strength, work capacity, chassis integrity (core), tactical agility and endurance (run, ruck, swim).

– Rob

QUESTION

I’ve heard some good stuff about the programming you all offer and I’ve decided to give it a whirl. But there is an abundance of different programs and I’m sort of in a weird spot for what I’m looking for.

I ETS out of the National Guard in about a month and intend on re-enlisting into the Active component with an 18x contract. Government work is never fast, so I’m assuming itll be a few months before I ship.

Until then I’m a full time Police Officer attached to SWAT. I’m in pretty good shape right now. Probably 280-290 on the Army PFT and can do the murph in kit in about 50 minutes.

I’m not wanting to get in the best shape of my life before I ship for 18x because I have a feeling that would be damn near impossible to maintain going through TRADOC again. I’m just looking to get a structured plan to ramp up my current level of fitness a few notches without risking injury or going nuts before I ship.

If any plan sticks out that you would suggest. Send it my way please.

ANSWER

I’d recommend you work through the plans and order in the Virtue Series, beginning with Humility. (Skip Military OnRamp).

For others with 18x contracts, I’ve recommended they complete the Ruck Based Selection Training Plan directly before entering the pipeline.

– Rob

QUESTION

I am a midshipman at the United States Naval Academy, and I’m interested in using your program to better prepare myself for a career as a Marine Corps Officer. I want to start the Hypertrophy Program for skinny guys, but I have a few questions first:

1. How flexible can the nutrition plan be? Here at the academy we don’t get much choice of what we get to eat, especially as an underclassman, so most of the time we eat what we get. It’s almost always pretty balanced, I’m just not sure if that fact would make the program not worth doing.

2. Is this a good program to start out on? I’ve looked at the on ramp program as well as the body-weight foundation program, but I think I could benefit from some muscle/weight gain.

3. If this isn’t a good program to start with, which one would most benefit my running ability as well as pure strength for rucking, the PFT, and the CFT?

Thank you for your help.

ANSWER

1. Do your best. The programming is most important.

2. Only if you truly need to improve mass. Better would be the Military OnRamp Training Plan.

3. See above.

QUESTION

I’m looking to purchase a training program for my hiking/mountaineering objectives in the next year. My objectives in the next year will be 2 weeks mountaineering in Ecuador (mid-January), 3 weeks hiking in Patagonia (April), 2 weeks hiking around Mont Blanc (September) and Denali/Logan in 2020. I’m also going to be doing small objectives including climbing Mt. Rainier in mid-June and Mt. Washington (I live in Ottawa, Canada).

What training program do you recommend me to purchase. I noticed you have Denali Training Plan and Big Mountain Climbing Training Program but not sure which one would be best or whether you have another training program you would recommend. I have access to a climbing gym which also has a small crossfit style gym. they also have a sled, rope and GHD.

ANSWER

Focus on Ecuador first.

By my count you have 21 weeks, counting this week, between now and Jan 15, 2019. Here’s what I recommend:

Weeks Plan

1-6 Mountain Base Helen

7-11 Mountain Base Artemis (first 5 weeks)

12-21 Big Mountain Training Plan

The Mountain Base plans will establish your mountain-specific mountain fitness including strength, work capacity, endurance (run, hike uphill under load), chassis integrity (core), and climbing fitness (rock). They will lay a fitness foundation for the mission-specific Big Mountain Training Plan – which you’ll want to complete the 10 weeks directly before your trip.

– Rob

QUESTION

I was introduced to you through a hunting podcast. Since that introduction I have read many of your blog posts and other collateral. Much of what you have written appeals to my ideals and values.

If you have time to respond to the following it would help me in purchasing the right programs from your organization and implementing them in the right order.

Me:

Male 44, 5’10” / 170lbs

Injury free

Live at 6500 ft in the mtn west with plenty of mtn access out my front door (literally) no need for step ups here.

Which would be the optimal programs and periodization of those programs throughout each year to accomplish the following?

Potentially Conflicting Goals:

Gain lean mass (get to ~180lbs) & maintain as I age. (I’m a hardgainer even at age 44)
Longevity
Redevelop / improve cycling & backpacking capacity
Improve / optimize mobility.
Peak for my backcountry hunt beginning the last Saturday of August each year.
Maximize wattage (for the casual rider) for a spring and fall gran fondo

Injuries:

Right shoulder seems impinged, can’t shake it. Flares up with dips and similar exercises but by getting the scapula positioned right I can bench, overhead press and other exercises w/o pain. Doesn’t keep me from shooting archery and playing golf.

History:

Participated in endurance type events through my 30s, weighed ~162 lbs age 18-43.

Didn’t train specifically for anything, just stayed active. Consistently ran sub 3:30 marathons “off the couch”. Rim 2 Rim 2 Rim, Olympic distance triathlons with a couple gran fondo bike rides each year because my wife likes cycling.

Focus each year is a 9-14 day backcountry hunt that I have been doing for 14 years. Sometimes solo, sometimes with companions but base camp is generally at 12K feet and 10 miles (all day hike) somewhere into Colorado Wilderness.

Aside from the work hiatus into the backcountry and a couple of scouting trips each summer I enjoy skiing in the winter, mtn biking and cycling in the summer and occasional round of golf (2.3 hcp index).

Last September after exiting the backcountry at ~155 lbs I decided to stop any running in order to minimize joint damage long term. Along with that I stopped cycling and all “cardio”. Focused on core lifts of squat, deadlift, bench and overhead press with some box jumps, pull-ups etc mixed in. No programming, just did what I felt like doing 4-6 days a week, doing lower and upper body each workout. For first time ever I eclipsed 170 lbs and maintained it. Most of this coming in lower body. I don’t max but I do 5×5 squats with 275-295, deadlift sets 225-250 bench 175. I could go heavier with each exercise but don’t want to risk injury.

Thanks for your time and the quality content you have out there.

ANSWER

I don’t have one plan which will make you good at everything at any time. Our approach is first to use “base fitness” programming to establish a solid, well-rounded fitness foundation, then, directly before the season or event, drop out of the base fitness programming and into the sport-specific training plan for that event – for example, 8 weeks directly before your hunting season, complete the Backcountry Big Game Training Plan.

Please know we don’t have a road-cycling training plan and I’ve little to no experience working with road cyclists. Road cycling seems to be a major part of your fitness goals, and I can’t help there.

In terms of Base Fitness programming, for you I’d recommend our SF45 Programming, beginning with the plans/order in the SF45 Packet I. These plans are designed for high impact mountain and tactical athletes ages 45-55 (44 is close enough), and chose exercises and programming more appropriate for athletes in this age group. These plans, in general, have a greater endurance emphasis than our other base fitness programming, avoid heavy loaded squatting movements to minimize the impact on aging knees, etc. It would be possible for you to replace the endurance work in these plans with road cycling.

Specific to your question about bodyweight – any endurance work will impact your bodyweight. My guess is once you start your base programming for cycling you’ll end up burning off muscle. I would add, however, that a focus only on bodyweight is myopic. Better would be to focus on your relative strength – or strength per bodyweight. You want to have a high relative strength.

– Rob

QUESTION

I’m considering a subscription. Particularly interested in the Helen plan since I have easy access to a bouldering gym and it seems like a good off-season plan. Could you provide some thoughts on the below questions for me? (Apologies if I missed an article on any of this on your website):

1- How would other cardio activities (2-3 hr long bike rides, 1-2 hr top-rope climbing, 1-hr yoga, a beach volleyball game) fit with the Helen plan or other plans? Should those be on break days? Avoided?

2- Would you say Helen is a good choice if body comp is also a goal? (Assume this would be an incidental benefit as long as dieting is right. I see you have body comp-focused plans but my read is that those are for folks coming from a lower baseline.)

3- Do Helen and the other plans involve a strength assessment or is there a recommendation for how to scale certain workouts up or down? (I see there are running assessments built into the samples, but nothing on what’s the, say, right Scotty Bob weight.)

Thanks for your thoughts. Really like your website.

ANSWER

Before I get to answering your questions know that you don’t need to subscribe to purchase Mountain Base Helen. You can purchase the plan individually.

Also – know that the entire first week of Helen’s programming is published behind the “Sample Training” Tab – so you can try the programming before purchase.

Now to the answers:

1. Depends upon your incoming fitness. Helen is a no-joke, 6-day/week training plan which includes endurance, climbing, strength, etc. Watch for overtraining.

2. 80-90% of bodyfat is diet related. You can’t outwork a shitty diet. Eat clean and your bodycomp will improve, regardless of the programming. Helen is not a body-comp plan. It’s focus is on improving mountain sport performance.

3. The strength specific work in Helen is assessment based, or deploys our “hard but usable” loading – so to a large extent, it scales to your incoming strength. We do make some strength assumptions with the program loading – work capacity efforts for example. Be cautious and use common sense – if the prescribed load is too heavy, drop it.

– Rob

QUESTION

Question about running with a ruck on, both specifically as it relates to your Ruck Based Selection plan. For the interval rucks, is that intended to be a true “ruck run” with a 60lb ruck, or is that a walking pace?

Separate from that, what studies have you done on the effects of running with a ruck on during training over the long term? I am just curious to see how weight/speed/elevation etc effect overall health of knees/hips/back/ankles.

Thanks.

ANSWER

Intervals are based on your long ruck assessment – so are faster than your long ruck. Most run/fast walk the long ruck – so it could be possible you run with the ruck.

Don’t have any long-term studies, but here’s the functional reality: On the battlefield, and likely at SFAS, and definitely at SFOD-D, you’ll be forced to run with the ruck – perhaps your orienteering gets messed up and you have to make up time. Our programming is designed to respect the realities of the real thing. We want you to experience ruck running in training – so when you have to do it in battle or at selection, you’ve experienced it before.

Good luck if you think you can walk fast enough and still meet the standard.

– Rob

QUESTION

I am a 41 year old male (ex-military since 2006). My current fitness level is not great as I am just getting back into running and working out after about a 2 year break due to several injuries (torn calf / Broken Ankle). I am planning to train up to complete the Bataan Death March next Spring but need to determine which training plan is the best to start with to improve my overall fitness and probably drop some weight before really training hard on the Ruck March. Any help would be greatly appreciated.

ANSWER

Start with the Bodyweight Foundation Plan. Follow it up with the Military OnRamp Training Plan.

– Rob

QUESTION

I’m looking for a program on the list to get lean and strength. Looking to drop some fat in the midsection my BMI is about 17.6%

ANSWER

I’d recommend our Fat Loss Training Plan.

– Rob

QUESTION

You gave me a program and helped me crush the selection at NSWDG back in 2014. Hope all is well.

I’m having wrist surgery and want to work out around my hand being in a cast. I remember you had some ideas but I didn’t see it on your website. Can you please assist. I appreciate it. Thanks.

ANSWER

Training Plan for Athletes Suffering Arm Injury.

– Rob

QUESTION

I was curious if you offered a military discount.

At what point is it better to buy a single program versus paying for a subscription. Would I be able to pay the subscription, plan my program and cancel the subscription? $30 will add up pretty quick I think. Thanks!

ANSWER

1) Sorry, no military discount.

2) Below is the difference between purchase options:

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

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

3) “Would I be able to pay the subscription, plan my program and cancel the subscription? $30 will add up pretty quick I think.”

Nothing in our system would prevent you from doing this, but it would be a douche bag move.

– Rob

QUESTION

I would like to purchase a program similar to Off-Season Strength Training for Endurance Athletes, however I do not have access to a “functional” gym. I have access to a basic gym with barbells and free weights, no boxes or sandbags.

My specific needs are rebuilding strength over the winter after coming off a knee-injury, so heavy on strength, low-to-no impact exercises (running or jumping). My sport is Obstacle Course Racing and Trail Running.

Is there a program you could recommend to fit my needs?

ANSWER

I’d recommend the strength sessions from the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

I’m super interested in the backcountry skiing pre-season program. I’m giving the sample workouts a try. Day 1 was great. Humbling, which is excellent!

2 Questions:

Do you have recommended substitutions if I don’t have access to sandbags? The gym where I work out has most things (including kettlebells which is where my mind went but the get up would be a very different exercise) but not sandbags.
What substitution do you recommend if I don’t run? I’m a runner at heart but after too many injuries, I haven’t run a step in 3 years. My body is good with most cardio machines–stepmill, elliptical, bike, etc.

ANSWER

1. There is really no substitute for the sandbag or its exercises. Others have built their own and taken it to their gym. Do the same.

2. Best would be spinning on a bike. Assume you would run 10-minute miles and make the sub based on time. So if the plan calls for a 5 mile run, bike/spin for 50 minutes.

– Rob

QUESTION

I just wanted to share with you my results from the MTI Relative Strength plan. All my 1RM’s increased from week 1 to week 5, and I gained about 5 pounds.

Week 1:
Bodyweight- 171
FS- 175
PU- 14
PC- 155
BP- 175

Week 5:
Bodyweight-176
FS- 225
PU-16
PC-185
BP- 195

Really enjoyed working through this plan!

Next, I’m thinking about either doing Fortitude or BIG 24 before the USMC TBS plan. My goal is to get stronger so that my numbers are closer to the MTI tactical athlete strength standards but I also want to set my self up for success at TBS. What plan do you recommend I complete before the TBS plan?

ANSWER

Awesome on the improvements.

Fortitude next.

– Rob

QUESTION

I dig your approach but am not sure which plan to go with. I spent my 20s working on a Hotshot crew and enjoy mountain sports specifically climbing and mountain biking. However, I have a fairly demanding job and family life and need to keep my training to about an hour a day. I try to incorporate longer sessions with mountain biking twice a week. I have been doing CrossFit for five years due to the condensed nature of it. This I try to fit in 3-5 days a week although recently have regressed to 1-2 due to moving and needing to work on the new house. With life settling, I need to ramp it up. I was thinking a CrossFit style program with more endurance built into it would be ideal. I do enjoy the weights but want my workouts to benefit my mountain biking. Let me know your thoughts.

ANSWER

I’d recommend SF45 Bravo, which has you in the gym training 2 days/week training strength and core (Monday) or strength and work capacity (Wednesday), and training endurance 3-4 days/week.

– Rob

QUESTION

I am trying to decide on a plan to purchase and was hoping to get some idea what you think is best.

I am a current SWAT officer and in good shape (50+ situps and pushups in a min, 10 pullups, 9:30 mile and a half time). I am considering either the DEA or HRT selection plans mainly for the challenge of them. I like to make sure i still hit weights to maintain/improve my relative strength. I wasn’t sure if either of those plans include lifts for that?

Is there different plans you would reccomend that could be challenging and further my fitness/strength? My other thought was that in place of swimming days on the HRT plan, because i have no pool access, i would just do weights.

Thanks for your time.

ANSWER

The selection training plans are focused on the events in the selection. To that affect, the DEA FAST Plan does not include any gym-based strength training – there is some, 1-day/week built around front squats and bench press, in the FBI HRT Selection Training Plan.

So of these two, I’d recommend the FBI HRT Plan. But Prior, I’d recommend you 1-2 plans from our Gun Maker series which are designed for full time SWAT/SRT. Begin with Ruger – the first plan in the packet.

– Rob

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Sandbag Trilogy of Plans

by SSD

These plans deploy the sandbag as the primary piece of training equipment. Sandbag Ethos, Logos, and Pathos are a trilogy of plans which can be completed in a row or individually. All plans deploy our most recent fluid periodization and are intense, 6-7 week, 5 days/week training plans, designed for fit athletes.

FITNESS ATTRIBUTES AND WEEKLY SCHEDULE

REQUIRED EQUIPMENT

3x Sandbags (40/60/80# – Men; 20/40/60# – Women)
Foam Roller
Open space for shuttle sprints
Watch with repeating, countdown interval timer
30-Foot rope for pulling
15-18″ Bench, box or step for steps
25# Back Pack
Pull Up Bar

LEARN MORE ABOUT EACH PLAN

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3 Things We’re Working To Improve

by SSD

4-Time Olympian Resi Stiegler and Pro Freeskiers Sam Schwartz and Forrest Jillson grind through a work capacity effort.

By Rob Shaul

1. Programming Delivery via App

We developed our mobile app for fitness programming delivery last year and we’re working to improve it. It took us quite some time to get our current app custom built. Prior to building a custom app, I searched hard for an existing app or platform to host our programming – but was unable to find one which worked.

Online fitness programming is a crowded field, and many of our competitors point first to the bells and whistles of their phone applications. Long ago I decided MTI’s primary focus on the fitness side should be the quality, mission-directness, and continuous improvement of our programming driven by coaching observation, athlete field report, and internal research. This dedication to programming is the one key to our longevity and accomplishment.

But – it’s hard for the athlete to do our programming if the delivery system (app) doesn’t exist or is clunky. I wanted our initial app to be as austere, and simple as possible, give it some time to test/churn, and then carefully add features as needed.

A couple things we understand about our athletes – most come to us experienced – either via CrossFit or something similar – and thus quickly grasp our training session design and flow.

Some come to us without much weight room experience, lifting experience, or functional training experience. It’s more difficult for these athletes to understand and learn the flow/design of our session programming. But for most, a week or at most two weeks of training sessions and they understand.

Our app design goal was to thread the needle between these two populations:

keep it clean and quick for the experienced athletes who knew most the exercises and understood the sessions design intuitively;
have links/tools available for new athletes who would be lost initially, but would quickly catch on.

In addition, there are a couple of improvements to the app we’re currently working on with our app developer:

(1) in-app exercise videos, and (2) some type of note-taking ability, inside the app; (3) listing packet purchase plans together, in order.

2. Session Design Built Around Common Functional Fitness Equipment and Real-World Time Limits

We’ve done a fair job of this thus far, but can improve. I’ve been asked several times why our programming does not include sled pushes or drags. I love sled pushes, especially, as a work capacity training tool and we often program them in for our local lab rats, but I’m not sure sleds and space to push/drag them are readily available for many of the line unit military, LE, fire rescue and mountain athletes who complete our programming.

One “unusual” piece of equipment we do program frequently is sandbag work – and many gyms don’t have sandbags. Unfortunately, there is no good substitute for sandbag exercises – and many of our long time, committed athletes actually build their own sandbags and bring them to the gym to train.

However, beyond sandbags, I’ve worked hard to update and design new programming around equipment readily available in most functional fitness facilities.

Another issue that arises is when we design strength or work capacity circuits with exercises which deploy several different types of equipment. I understand the issues that can come up in a crowded base or gym – and over the years I’ve gotten better about thinking of this ahead of time in program design. For example, I’m careful not to design a circuit which includes two barbell exercises of different loads so an athlete will have to use two barbells – and piss everyone else in the gym off.

But … again, in some of our older programmings I make this mistake, and even now, I can mess up. If you have run into this issue in a specific program, please email me, and I’ll work to get it fixed.

As well, time to complete sessions can be an issue. Our gym-based sessions in the base fitness category for mountain, military, LE SWAT/SRT, and fire/rescue athletes are all designed to last 60 minutes, or less. The endurance based sessions can and often extend past 60 minutes – but this is unavoidable to develop the endurance fitness attribute for running, rucking and uphill movement under load.

All of the training sessions for our LE Patrol/Detectives, including the daily LE Officer Sessions are designed to last 50 minutes or less to acknowledge the reality that many LE athletes train on their own time, often before or after long shifts.

Many athletes new to our programming run long initially, as they learn the training session flow. Often, they stretch too long within circuits or take rest between circuits when it’s not needed. Most figure this out as they learn our session flow and self-correct – others email me and I tell them not to stretch so long!

Again, if you have any specific cycles/programs where equipment or time is an issue, please email me and I’ll take a look and work to fix.

3. Program Overload

One of the things that separate MTI and makes us valuable to our athletes is the breadth of our programming. But one of the things that can make us difficult to use is that we have 200+ individual programs plus dozens of cycles found in our daily LE and Operator sessions – and athletes can be easily overwhelmed and not know where to start or go next.

I’ve struggled with this one and have consciously worked to limit new program design to mission-direct cycles or to address specific needs. It seems everytime we “hide” a program the next day I get an email from an athlete who has been using it or wants to purchase.

One change I’m considering is creating different ways to sort the programming – for example, based on general fitness categories like strength, work capacity, endurance, core, etc. I’m initially hesitant to do this as it doesn’t reflect our Fluid Periodization approach but will consider it.

I answer dozens of emails daily from new and current athletes with programming questions, which clears up programming overload from the source – but I know many don’t email, and can get frustrated.

Any suggestions here would be appreciated.

Question, Comments, Feedback? Email: rob@mtntactical.com

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MTI Athlete Spends 2 Weeks Mountaineering, Climbs 50 Peaks and Comes Back Stronger?

by SSD

By Rob Shaul

Yep ….. and I can’t explain it.

Ryan Burke, one of Jackson Hole’s most accomplished local mountain endurance athletes and a long-time MTI athlete and lab rat, set out on August 24th to complete the first-ever traverse of all the peaks on the continental divide in Wyoming’s Wind River Range and Bridger Wilderness.

Along with his partner, Ryan climbed 50 peaks, covered 144 miles, and completed 126,000 total vertical feet of gain and loss. The traverse was self-supported – so he carried a pack with camping gear, and ahead of time set up caches of food to re-supply on the way.

We were interested in the impacts this extended, mountaineering and endurance event would have on Ryan’s relative strength, so put him through MTI’s Relative Strength Assessment pre and post trip.

He completed the strength assessment 2 days before departing, and two days after returning.

Below are the results:

Completing his post-trip strength assessment.

On his bodyweight above, Ryan noted before weighing himself post-trip he had been eating heavily since returning from his traverse and likely weighed at least 5 pounds less the day of his return.

The other suspect score above is his Power Clean 1RM (1 Repetition Maximum). Most of his increase here can be attributed to better technique post-trip than pre-trip. He simply had an off power clean day pre-trip.

His maintenance of front squat and bench press strength is surprising given the intense endurance volume from his traverse and I don’t have an explanation for it.

His drop in max rep pull ups (11.7% decline) is more representative of what I expected from all of his scores post-trip. This didn’t happen.

While Ryan max effort strength only increased on his power clean, his more important Relative Strength (strength per bodyweight) increased from 4.4 to 4.52, or 2.7%. This is not what I would have predicted.

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

You Might Also Like My 3 Most Dangerous Mountain Mistakes

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Arete 9.13.18

by SSD

Military / National Security

Here’s the Blueprint for Erik Prince’s $5 Billion Plan to Privatize the Afghanistan War, Small Wars Journal
Kim Jong-un Says He Wants Denuclearization Before Trump’s Current Term Ends, NY Times
Reforming Security Assistance: Why the State Department Can’t Lead from Behind, RAND Corp
Air Force Battlefield Airmen To Be Renamed Special Warfare, Soldier Systems
Is the F-35 Really Just Another F-4 Phantom?, The National Interest
After 20 Years, the U.S. Navy Finally Buys a Carrier Drone, War is Boring
A Flying-Only Track for Air Force Pilots?, Real Clear Defense
Mattis Says U.S. Ready to Ink Defense Technology Pact With India, Real Clear Defense
How the US Military Misleads the Public on Afghanistan, NY Times
CIA Drone Mission, Curtailed by Obama, Is Expanded in Africa Under Trump, Small Wars Journal
24th Marine Expeditionary Unit will head to Norway to join 40,000 troops strong NATO exercise, Defense News
The Coming Swarm Might Be Dead on Arrival, War on the Rocks
A 10-degree shift in Syria strategy, Brookings Institute
U.S. Commandos Want Lighter Machine Gun Ammo, The National Interest

Homeland Security / First Responder / Wildland Fire

Widow of Fallen Officer Writes Letter to Nike Over Kaepernick Ad, POLICE Magazine
FOP Issues Statement in Response to Nike’s Kaepernick Ad Campaign, POLICE Magazine
The Overwhelming Number of Police Shootings Involve Armed Suspects, LE Today
MAN DRIVES CAR AT 2 FIREFIGHTERS, STRIKING ONE, Firefighter Close Calls
How Laquan McDonald Shooting Video Changed Chicago’s Policing Policies, LE Today
Blue Lives Matter Calls for Nike Boycott Over Kaepernick Ad,POLICE Magazine
Oregon firefighter dies after returning from a fire, Wildfire Today
The Patrol Athlete, POLICE Magazine
Why Do We Operate In The Hazard Zone With No Ppe? Firefighter Close Calls
Colin Kaepernick Donated $25K to Group Honoring Convicted Cop Killer, POLICE Magazine
Tijuana’s Morgue Is Overflowing, War is Boring
Warriors, Servant, Leaders: Got some?, LE Today

Mountain

The Suicide Clusters That Threaten Mountain Towns, Outside
Should Helmets Be Required At All Ski Resorts?, Unofficial Networks
5 Ski Superstitions That Are 100% True, Unofficial Networks
Leave No Trace Also Means Your Food, Adventure Journal
Americans and Belgian make first ascents of two 6000m peaks in Pakistan, Alpinist Newswire
Jakob Schubert crowned 2018 Lead Climbing World Champion, Planetmountain.com
Amazon and the Local Gear Store Conundrum, Outside
The Best Mountain Bike Pedals by OutdoorGearLab, Outdoor Gear Lab
How wolf predation shapes elk antler evolution, Science Daily
Coming to Grips With Year-Round Wildfires, Adventure Journal
Blood Moon, Brits climb new route up Tsaranoro Atsimo in Madagascar, Planetmountain.com
Why Trump’s Tariffs Could Be Bad For Skiers – A new round of tariffs could put some winter sports brands in deep financial trouble, Powder Magazine
What I Learned from Watching My First Ultra, Outside
The Best New Outdoor and Fitness Gear Coming This Fall, Gear Patrol
Has Commercial Climbing Ruined K2?, Adventure Journal
12 Outdoor Ed Courses—for Adults, Outside

Fitness / Nutrition

Fish oil supplement in pregnancy is linked to increase in lean and bone mass by age 6 years, Science Daily
Airport Security Trays Carry More Cold Germs Than Toilets, Study Finds, NY Times
This New Research Can Help You Decide How Much to Lift, Outside
5 Ways to Use Leftover Bacon Grease, Outside
Five Steps To Help You Wind Down And Get To Sleep Faster, Men’s Health
Phys Ed: The Best Sport for a Longer Life? Try Tennis, NY Times
Does Lifting Position Matter?, Breaking Muscle
What We Know About Vitamin D and Performance, Outside
It’s Okay to Curl, Biceps Are Still Cool, Breaking Muscle
My Supplement Routine: What I Take, When I Take It, and Why, Mark’s Daily Apple
Check Out These Tips About Cardio From Groundbreaking Studies, Men’s Health
Squat Anthropometry, The Barbell Physio
Will a low carb diet shorten your life? Robbwolf.com
“CrossFit is my church”, Vox
Riding 1,000 Mountains in 100 Days, Adventure Journal

Interesting

Americans are changing their relationship with Facebook, Pew Research Center
U.S. adults are more religious than Western Europeans, Pew Research Center
The American middle class is stable in size, but losing ground financially to upper-income families, Pew Research Center
MIT Energy Initiative study reports on the future of nuclear energy, Homeland Security Newswire
Nike has made billions selling rebellion to young people, Vox
Not if but when: After a diagnosis of brain cancer, a young dad and his family grapple with the uncertain time he has left, STAT
Why You Should Stop Yelling at Your Kids, NY Times
How The Great Recession Turned America’s Student-Loan Problem Into A $1.5 Trillion Crisis, Hoover Institution
Sweden’s Centrists Prevail Even as Far Right Has Its Best Showing Ever, NY Times
Victims of Sexual Violence Often Stay in Touch With Their Abusers. Here’s Why., NY Times
100 Years of John Deere: How Its Waterloo Boy Tractor Changed America, Wall Street Journal

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Q&A 9.13.18

by SSD

QUESTION

I’ve written before about what kind of program you would suggest and you said sf45 delta. It’s taken some time but I’m down 30 or so lbs and will finally make it through the program in a few weeks. I was looking into the next step for me and thought about “humility” and was wondering what you thought? I’m 38, 6’5″ and 306lbs. Still dropping weight. Ex NFL lineman and also ex weightlifter so I’m pretty beat up and done with the heavy lifting. With your programming I’m feeling much better in my joints, not trashed like when I hit crossfit hard. I’m looking forward to continuing your programming just looking for advice.

ANSWER

Yes on Humility. You’ll be tested.

– Rob

QUESTION

I have been in Ranger Regiment for 13 years and recently decided to become a pilot. I am done with flight school and due to studying and flying I wasn’t able to work out like I should or like. I am looking for a plan that is along the lines of HIT training (to smoke myself and lose weight) and also incorporates running (I’ve never been a GREAT runner plus I have horrible knees) I also wouldn’t mind a few swims. Also in about a year I plan on dropping a 160th pilot packet. Basically I want to become a better runner and be in a great all around shape. Any advice on plans would be greatly Appreciated.

ANSWER

I’d recommend starting our stuff with Barbossa from our Pirate Series of plans for Military and LE SOF with water based mission sets. These plans concurrently train strength, work capacity, endurance (run, swim) and tactical agility.

– Rob

QUESTION

I’m currently in week 4 of Fortitude and will be starting Humility next. I’m debating starting intermittent fasting to help lower my BMI. Would you recommend intermittent fasting with the volume of work of the programming (Due to schedule I will have to do the training during my fasting period) And if so would you recommend a 13 or 16 hour fast?

ANSWER

Can’t make a recommendation on intermittent fasting. I personally don’t have experience with it.

My only comment is I don’t think it, like most diet hacks, is sustainable. We’ve found our recommendations are, which is why they haven’t changed in about a decade.

– Rob

QUESTION

I just want a bit of help picking out a plan. I’m a decently fit guy going into my senior year of college. After I graduate, I plan on joining the Army with the ambition to become SF. While I don’t know the specific logistics yet, I plan on having roughly a year to train to get into that kind of shape. Which programs/packet do you think I should select? Thanks for all your help.

ANSWER

I’d recommend the Ruck Based Selection Training Packet. The plans and order in this packet are designed to prepare guys for SFAS.

– Rob

QUESTION

First off I just wanted to compliment the program itself so far. It’s lower volume than I’m used to (which is to be expected in a ramp up week) but still has enough to kick my butt if I push myself. I really appreciate the incorporated stretching as well.

My question is somewhat lengthy, and really has two parts. First off, I love BJJ, and have half-assed pursued a blue belt for a cumulative year of training. I keep getting distracted by new training goals, but mostly got derailed during a deployment. So question 1: would I be able to incorporate BJJ maybe 3ish nights a week once the volume of this program begins to increase, or am I biting off more than I can chew in terms of making meaningful progression? It would only be for about 6 months to finally earn my bluebelt.

Following that, I’m interested in becoming a recon corpsman. I prepared for BRC before, and am consequently a good swimmer, but definitely out of practice. I have two years until I resubmit my package for the program; what would you recommend after I complete Greek gods? While I’m working through Greek God’s should I add the swimming improvement plan? Once completed should I switch plans or stay the course until I’m nine weeks out and then just complete the BRC package?

I understand this is lengthy but let me see if I can summarize…

1) Can I add BJJ for 6 months and still make progress in Greek gods

2) Can I add the swimming improvement plan following those initial 6 months of BJJ to Greek gods (I would stop attending BJJ at this point)

3) Finally, what program would you recommend in the interim year after completing Greek gods if I want to be successful in BRC?

Thanks for your time and patience, I really do appreciate it

ANSWER

1) Not sure – it depends upon your fitness and the intensity of your BJJ work.

2) Possibly – as a 2-a-day or alternating training sessions …. i.e. greek god Monday, swimming tues, greek god Wed, etc.

3) Water confidence is the major cause of attrition at the BRC. Once done with the greek god plans, I’d recommend you complete the USMC Basic Recon Course Training Plan – this will give you a great snapshot of your current physical deficits and mental strength. Next, complete the plans/order in the Pirate Series of training plans. These are designed as day to day training for LE and Military SOF with water-based mission sets and include swimming in the endurance work. Then re-do the USMC Basic Recon Course Training Plan the 9 weeks directly before your course.

– Rob

QUESTION

I plan on using your programming for the miami dade srt school coming up in January. The 9 week programming. I was wondering if you had any other programming for between now and then or could recommend any programming.

ANSWER

Work through the plans and order in the Gun Maker packet for full time SWAT/SRT until you begin the FBI HRT Training Plan.

The Gun Maker plans concurrently train strength, work capacity, endurance, tactical agility and chassis integrity – and will lay a solid fitness base upon which to complete the HRT plan.

Good luck!

– Rob

QUESTION

I am a former army sof guy been out a few years now. I work out daily with a mix of lifting and running. I previously did a packet of yours with a service buddy not sure the name but was valor, etc. He turned me into your training and now I am looking to see where to start. I want to remain military fit I ruck and hike often. However I would like to improve my running somewhat as well. I looked at the Greek hero and running plans not sure i can do the Greek plans because i work out in a gym and would have to drive home the 25 minutes to then do the tac sepa etc. Also I’m use to lifting 5 or 6 days a week and running 5 so the running plan seemed light to me on the weights. I’m lost and confused where to begin please help

ANSWER

I’d recommend starting our stuff with Fortitude.

– Rob

QUESTION

I am going to be attending SFRE on Feb 22. I am currently a LEO with a moderate fitness level (60 Push Ups in 2 min, 50 sit ups in 2 min, and approx 14:30 2 mile run time. I have also been rucking (max distance I’ve done is 4 miles in 65 minutes with 45-50# ruck). I have approximately 6 months till SFRE. What do you recommend from your programming for these 6 months?

ANSWER

6 months = 26 weeks. Here’s what I recommend:

Weeks Plan

1-7 Military OnRamp Training Plan

8-14 Humility

15-18 Fortitude (1st 3 weeks)

19 Total Rest

20-26 SFRE Training Plan

Respectfully,

– Rob

QUESTION

I had gotten started on your “Fundamental Four Strength Cycle” before deploying. I am currently embarked aboard a US Naval ship.

The routine obviously uses the hinge lift as the “lower body pull” exercise. However, due to the ship’s movement, I am concerned about the safety of doing this exercise (I previously strained my back pretty badly doing hinge lifts while the ship was rolling the last cruise).

Do you have a recommended substitute “lower body pull” exercise for this strength cycle?

ANSWER

Walking Lunge with dumbbells.

– Rob

QUESTION

Paralysis by analysis. I really enjoy kettlebell workouts (looking at 3 stooges) but I’m 52 yo( looking at SF45 but surprised at the squat aversion).

Goals: lose some fat; get better endurance and core strength for BJJ (blue belt)and paddle boarding; build up endurance for back country hunting trips; long term goal – stay strong and healthy until I drop dead at age 85.

Limitation – can’t run. Have an assault bike and rower in the basement gym but Achilles’ tendonitis prevents me from running. Working on it.

I’m going to pull the trigger on my first plan with MTI, which one should it be?

Thank you for your time and consideration.

ANSWER

1) Kettlebell Strength – Working Strength Progression – but …. substitute a 6,000m Row for the 3-mile run assessment in the plan and complete 2x 2000m rows at threshold pace instead of the 1-mile run intervals in the plan.

2) Brazilian Jiu Jitsu Training Plan.

– Rob

QUESTION

I am looking at doing the humility cycle next to prepare for Selection and to improve my run and endurance events. I have been following by the other cycles (close to finishing Fortitude) and I still want to try to maintain 1 Ruck a week (to not loose body awareness and speed with

Rucking). Is it a good idea to add rucking to humility or to follow the program strictly? This will carry me to October and I’ll have two months to work with before I start my final Pre Selection plan in December.

ANSWER

Humility includes 25# runs – in a weight vest or IBA. These are good – you won’t need extra rucking.

– Rob

QUESTION

Long time fan of Mtn Athlete, have worked a number of your programs with great success. I am a Climbing instructor/Guide, guide peak ascents and big ridge traverses, am a technical and avalanche mountain rescue professional, mountain bike, ski, and climb for my own fun and work EMS for my full time job.

We work 48 hours on and 96 hours off. At some stations, I have access to basic work out equipment, but that is dependent on the station and what the call volume looks like for that shift. How do I navigate some of the training plans when I may have 48 hour without being able to work out, but don’t have the 5 days that most plans entail? (My past plans have been the Hypertrophy for Skinny Guys and the Rock Climbing Preseason) Id like to redo the hypertrophy this fall (or a base build program) before moving into either a Ski or Ice program.

Second question. As a mountain biker, I’m typically riding 20-40 mile rides with lots of climbing above 10k feet. How much is that hurting my strength gains in other areas and what is the ideal way to balance and push both aerobic gains from riding and strength gains needed for my other pursuits.

Thanks for your reply and for these awesome programs designed for mountain athletes.

ANSWER

1) Train at the station or at your gym the morning before your shift starts, and then immediately after your shift ends (morning also). So – If your shift is Monday 0800 to Wed 0800, train Monday at 0700 and Wednesday at 0800 – this means you’ll get in at least 2 sessions in the 48 hours, and not be on duty while you do it.

2) Do the training sessions in order – even if you can’t do them in a row as prescribed. What is really important is doing them in order and not skipping around.

3) It will affect your strength gains – based on fatigue and overall energy. Best would be to use your mountain biking for the endurance in the programming and not double up on endurance work.

– Rob

QUESTION

A little background on why I needed to find this program. I am a Master At Arms in the U.S. Navy, and have been attached to NAVSTA Guantanamo Bay for about a 20 months. I will be here for another 10. I am not apart of the actual prison side, I am apart of the NAVSTA Security side. Basically I am a Law Enforcement officer on the base.

Sadly, this place creates a basis of complacency, and not many people notice it. I recently did when due to multiple factors I took about 2 months off of training. I need to get back into it, and your site will help me do that. Looking through it, it is clear that I have a lot of options here. As I said my current job is almost a mix of Law Enforcement and Military. I also plan on getting out and becoming a cop for the city of Pittsburgh. Eventually getting into S.W.A.T. I would like to build up all aspects of fitness to be able to effectively do these jobs for years to come. Any suggestions are welcome, as at this point anything will help. Thank you.

ANSWER

I’d recommend you begin our stuff with the Military OnRamp Training Plan, then drop into the Spirits Series of plans for full time LE Patrol and Detective. After Spirits, drop into the Gun Maker series for full time SWAT/SRT.

– Rob

QUESTION

I am seeking more information regarding Sandbag workouts, my workouts have become rather stale lately and I am in need of a change. A little background on me, I am a former fire fighter and love to lift weights but cardio is very important to me as well. I dabbled in cross fit with some of my comrades at the station but on my own time I stayed away from it, it never took with me. I live in Colorado and love to climb mountains and backpack as well. My core certainly needs some attention as I have let it slip.

Ultimately, I would like to maintain/build a little functional strength while keeping up with my cardio. (I try to run a few times a week, as well as, climb stairs and row).

Can sandbags offer me an all inclusive workout with specific workouts? I currently go to the gym 2 or 3 times a week, do a body weight workout once a week with my wife and go running once a week. I would love to workout once a day even if it is only for 30 minutes a hit.

Any info. or ideas on where I can do a little research would be greatly appreciated.

ANSWER

We have three plans specifically built around sandbag training. Begin with Sandbag Ethos.

– Rob

QUESTION

I am looking for a plan to prepare for lift access Alpine ski racing. I’m heading out in November for a training camp with the military to prepare to race all downhill disciplines in Late Jan and early Feb.

I have limited time each day as a Doctor working a shift pattern as well as a father of 1 baby and 1 toddler. I can’t get to a gym and have limited weights, kettle bells at home.

Can you recommend anything to get me ready for the race season?

ANSWER

Best: Dryland Ski Training Plan

Next Best: 30-Minutes Per Day Dryland Ski Training Plan

– Rob

QUESTION

I know you probably get a ton of questions but I’m kind of in a bind right now. I follow most of the daily operator series within the military tab, but I am unable to do the ruck runs out here in Afghanistan. I’m restricted to some pretty crappy places but I’ve got access to great gym equipment . I just finished the 3-31 legacy program… loved it. My question is; what can I do on a treadmill in lieu of the rucks for Vega? Thanks!

ANSWER

1) Run on the treadmill wearing a 25# pack, weight vest or your body armor – do the prescribed distance.

2) Substitute step ups for the rucks – wear a 35# pack and 200x step ups for every mile ruck.

– Rob

QUESTION

I am 2 weeks into the PAST training program,having started it with a general idea of when I was going to be taking it (in the fall). I am now told it will most likely be at the end of October. Should I scale back the workouts and focus on weak areas, picking up the training when the timeline matches the program or should I simply continue on the current course trajectory?

ANSWER

By my count you should have enough time (or close) to continue with the plan to completion, take a week off, then complete it again before your PAST. Do that.

– Rob

QUESTION

Do you make personalized fitness plans?

I am looking to do STO and currently my fitness level is very low. Timeline for training is I am looking for a ~2 year workout plan.

I am also looking for very hard workouts (2 a days etc)

ANSWER

No.

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan, then follow it up with the plans/order in the Virtue Packet.

Email back on the other side of the Virtue Packet.

– Rob

QUESTION

Hey Rob, Former member here that is about to sign back up. I am a 38 year old Soldier that just had inquinal hernia surgery and want to know of you have any advice on what program I should start with. I go to the drill sergeant academy in January and I feel like everything right now is so weak. Any guidance would be helpful in selecting the best plans.
Thank you

ANSWER

I’d recommend you start with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I’ve picked up rucking a bit. I’m thinking about doing a Goruck light event later this year and maybe doing it once or twice a week. Nothing crazy, longest I’ve gone is 6 miles with 40lbs. Is there a way in incorporate this into the Country Singer packet? Maybe as a 6th day?

ANSWER

I don’t recommend adding an extra ruck day.

If you want to add rucking – do Patsy. You’ll ruck once a week during this plan.

Patsy is part of the Country Singer Packet: The Women

– Rob

QUESTION

There are so many plans available it is a little overwhelming, I’m not sure what the best plan is to follow. What can you reccomend?

I’m report to Armor BOLC September and my class begins October.

I’ve been just doing the APFT PREP to get back in shape the past few weeks from not working out for two months as I worked construction. I’m taking the rest of my time off to focus on getting back in shape so I have time to workout everyday.

What plan or plans would you recommend doing?

I want to improve all across the board, I’m in shape but there’s plenty of room for improvement.

ANSWER

I don’t have a plan for Armor BOLC, but do for Army IBOLC. I’d recommend you complete it between now and reporting in September.

– Rob

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MTI’s Top Selling Training Plans for August 2018

by SSD

MTI’s Top Selling Training Plans for August 2018

Learn more about our Plans and Subscription HERE

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Q&A 9.6.18

by SSD

QUESTION

I have finished CPAT training plan and looks like It may be three weeks till the test. They haven’t even scheduled it test but I’m told it will be later this month.

Here is my question:

1. I’d like to maintain sport specific CPAT strength and skill over these next three weeks but would like another equally (more?) challenging program so that I don’t plateau.

Btw I am required to attend police (Sept) and fire academies (after Jan 1)so upper body hypertrophy is in my future, I’m just not sure if I the extra pounds from muscle mass would help me in the short run at Fire academy. Your thoughts?

2. I have a stair machine at the gym. I want to replace shuttles and step ups with stair machine. ( can’t really do shuttles in gym. Step ups are fine they are just a lot easier for me than stair machine) How would I substitute stair machine for step ups and shuttles?
It’s also a mental thing for me to use the stair climber.

Example:
When plan calls for 40% max reps step ups in 75 sec. how do I translate that to a step up machine?
If it helps, I can do 289 steps in 3 min 20 sec.
So that’s 115 steps (40%) in 75 sec.
Can’t go that fast on a stair climber. Takes it forever to get up to speed and 75 sec is gone way before I get to the 115 steps.

Thanks for the help and for all your work. Finding MYI has been a game changer for me.

ANSWER

1) Pivot to Jaguar from our Big Cat Plans for Fire/Rescue.

2) Can’t help here – you would need to do the assessment on a stair master, and then base the progressions on it.

– Rob

QUESTION

Can you clarify what I would receive for a monthly subscription? I noticed the monthly subscription is $29, but some programs that state I would receive it with a subscription cost $50 individually. Do you receive different content if you purchase the Subscription vs Individual programs? An example is the Sapper leader program.

Secondly I am looking for a longterm program that focuses on aerobic endurance (run, ruck, and swim) but also builds strength (squat, deadlift, etc). Which of your programs would you most recommend for this? I am interested in Canadian JTF2 if you have had any other clients with similar interests.

ANSWER

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

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

2) Pirate Series of Plans. These plans are designed as day-to-day programming for LE and Military SOF with water-based mission sets, and concurrently train strength, work capacity, endurance (run, ruck, swim), tactical agility and chassis integrity.

Selection? I have not been able to find enough out about JTF2 selection to design a training plan specifically for that unit. We’ve been able to build one for CSOR – but not JTF2. You seem to indicate the selection includes water confidence – if so, I’d recommend our USMC Basic Recon Course Training Plan directly before selection.

– Rob

QUESTION

I’m a female NROTC midshipman who previously used your 6 week Marine OCS program to prep for OCS this summer. I was at OCS for 4 (out of 6) weeks and found PT events there challenging, but didn’t really fail or fall behind on anything except for one run through of the o course on a very wet day. Unfortunately I was sent home after getting heatstroke, but can come back next summer (in 10 months). I have 2 questions:

1) What are your training recommendations for athletes who must work in very hot/humid environments? I ran routinely in similar conditions before OCS and hydrated adequately–do you have any additional tips?

2) What programs should I follow in those 10 months before OCS? I’ll be medically cleared to start exercising again soon, and usually max all areas of the PFT except the 3 mile run (I average around 22:45-23 mins). I also definitely lost a significant amount of upper body strength while at OCS, and lost 10lbs as well, putting me near the minimum weight standard for my height.

ANSWER

1) No tips here other than trying to train in the same environment prior. I.e. – do your training session at the hottest time of the day.

2) Start back with the MTI Relative Strength Training Plan, then drop into the Military OnRamp Training and follow it with the plans and order in the Greek Hero series for military athletes. Complete the USMC OCS Training Plan directly before OCS.

– Rob

QUESTION

Is it appropriate to substitute the running/biking portions of the SF45 with rucking a weighted pack?

I compete in Centerfire Biathlons and have to carry about 25lbs of gear over obstacles and woodland terrain. I’m 56 and been on strength program consisting of deadlifts, squats, overhead press, and bench press for a couple years (I’m bored with it).

ANSWER

Sure – but I’d recommend cutting the prescribed distance by 1/3 to 1/2.

– Rob

QUESTION

I’m one week away from completing “Hypertrophy fro Skinny Guys” program, any recommendations on a good followup routine; I was considering “357 Strength”.

ANSWER

357 Strength would be perfect. Email any questions that come up.

– Rob

QUESTION

I have been looking through all your plans and they all look great I cant decide what to do my goals are to improve my strength, legs, arms, back and core. I am a skinny guy my endurance is decent but I would like to continue to ruck/run. Thank you for your time and help

ANSWER

I’d recommend Fortitude, which concurrently trains strength, endurance (run, ruck run), and chassis integrity (mid-section strength).

– Rob

QUESTION

Good morning I was recommended by several people from work to look at your training regiment. I’m currently a law enforcement officer. I was looking for a new type of training. During the week I work out at my gym at work. It’s not great but it does the job. I’ve worked out and played sports my entire life and now looking for a new regiment to spark my training. I’m tired of the same lifts. Do you recommend a certain fitness plan? Thx you

ANSWER

I’d recommend the plans and order in our Spirits Packet of plans for full time LE patrol and detectives. These plans concurrently train strength, upper body hypertrophy (mass), work capacity with a sprint focus, tactical agility and chassis integrity (core).

Start with Whiskey.

– Rob

QUESTION

I am interested in subscribing to MTI for your CCT workout plans, however, I want to make sure that I have access to the proper equipment for the types of exercises that are prescribed. I was wondering if you could send me a sample day from the workout so I can see what its like. Thank you.

ANSWER

Click the “Sample Training” at the USAF CCT/PJ/CRO Training Plan product page HERE, to see the first 2 weeks of training sessions from the plan.

– Rob

QUESTION

I recently purchased the Spartan Ultra training plan and I have a few questions:

1) The plan is 7 weeks long and my race is about 15 weeks away, would you recommend that I run through the program twice? Or simply continue training as I am and then start your program 7 weeks out from race day?

2) How many days should I put in between race day and the 35th and final workout of the plan?

ANSWER

1) Up to you, but definitely complete the plan the 7 weeks directly before your event.

2) 2-3 days total rest.

– Rob

QUESTION

I’m a 21 year old college student presently trying to get into shape for an 18X Army Special Forces contract. I’m hoping to enlist by February or March, but my running and rucking are subpar. I’m just starting to get back into running shape (1.5 miles in around 12 minutes) and my best ruck is 6 miles in 1:24:00 at 25#.

I’ve looked over the sample training for the Ruck-Based Selection Program, and I recognize I’m not in good enough shape to start it. I was hoping to do the Running and Rucking Improvement Plans concurrently before starting the Ruck-Based Program. Would this be possible, and if so, how should I combine the programs?

If it’s not possible, how should I go about preparing for the Ruck-Based Selection Program? Would the On-Ramp Training be sufficient before starting?

Thank you for your time and the amazing work you do.

ANSWER

I’d recommend beginning with the Military OnRamp Training Plan, then following it up with Humility, then the Ruck Based Selection Training Plan.

– Rob

QUESTION

I can’t decide which of these plans (or maybe there’s another one entirely) is right for me. I live in the mountains and regularly trail run, scramble, mountain bike, and in the winter am skinning or lift access skiing every weekend day and many days after work. I have been crossfitting for six or so years, but just moved away from my gym and want to try something different instead of a different crossfit gym, as my old gym understood that I use crossfit only to train to play outside.

I don’t have a specific training goal in mind right now; it’s more that I like to be able to look at the map and pick an adventure and go for it.

I am leaning toward the greek heroine series, except that I am not a climber. Also, I love barbell work. Do all the greek heroine plans have the option of subbing upper body strength work for the bouldering days? Or would the country singer series be a better choice?

Come mid-october, I’ll probably switch over to monster factory or one of the pre-season skiing plans, so this is only for 6-10 weeks.

ANSWER

I’d recommend the Willie, from the Country Singer series prior to beginning the Dryland Ski Training Plan before the snow flies. Willie is a multi-modal plan but has a strong endurance emphasis – which is more transferable to the mountain.

– Rob

QUESTION

I was running KB Strength-Working Strength and throwing in a fun park training session on Sundays (sandbag work/misc KB work/ crawling, whatever-just something fun). Recently traded that for 70 hour work weeks. I work in construction so it’s 70 hard hours. Can you recommend a plan for guys short on time and energy? I’m specifically looking for something utilizing limited equipment with programming for GPP and upper body mass and strength.
Thank you for the great programming.

ANSWER

I’d recommend Moe from our dumbbell/kettlebell 3 Stooges series.

– Rob

QUESTION

Finished up Hector about a week ago. Took a week off. Really needed it too. Great challenge. Now it’s time for something new. Looking to pack on a little more muscle, but still keep it semi lean with some cardio as I’m also a police officer and need to remain somewhat functional. What can you suggest for that?

ANSWER

Whiskey from the Spirits Series for LE.

– Rob

QUESTION

I apologize in advance as I know you must be inundated with “which plan” questions, but here goes. I am currently active duty LE, patrol/general duty. I intend to try out for tactical on an unknown date sometime in the next year.

Tryouts begin a one day test involving a scored shooting test and a fitness test which is basically an obstacle run with some carries etc completed mostly in IBA. Run must be completed in 11 minutes or less. 9 minutes would be a solid goal time.

After that would be a 4 day selection later followed by the full course for successful candidates.

I am 3 weeks in to the LE on ramp program and am managing the volume alright. Monday and Friday sessions are a grind, but very doable.

I am unsure whether to complete the on ramp or to consider the gun maker package, or something else entirely. The difficulty is there is usually very little advance notice for the one day tryout so it’s more of a be ready than a get ready scenario. Your thoughts would be greatly appreciated.

ANSWER

Directly prior to your department’s SWAT Selection you’ll want to complete our SWAT Selection Training Plan. This is a 7-week training plan.

It’s not clear how much warning you’ll get about the selection date. If you don’t get 7 weeks, what I’d recommend is you finish the OnRamp Training Plan, and then follow it up with the SWAT Selection Training Plan, then after this drop into the plans in the Gun Maker Series … but alternate the SWAT Selection Training Plan with the Gun Maker Plans … so Gun Maker Plan (Beretta), SWAT Selection, Gun Maker Plan (Glock), SWAT Selection, etc.

– Rob

QUESTION

I just got back from Cadet Summer Training (Basic Training for ROTC Cadets). I plan on branching Infantry which guarantees a slot into Ranger School and eventually I want to go through the Army Special Forces pipeline . I am reasonably fit and want to start building my overall fitness now while I still have time.

I was wondering what series would you recommend to attain this goal?

What is the difference between the Virtue series and the Greek series?

I know the APFT is not an accurate tool for overall fitness but here are my scores. I have don’t have a max APFT but manage to out-ruck, out-sprint and endure more than those who do…which confuses me.

I also have exceptional mobility and flexibility because of my Taekwondo background.

APFT:

65 Pushups
90 Sit-ups
13:07 2-mile run

175 lbs.
5’9’’

Hope this description helps paint a picture of my overall physical condition.

ANSWER

1) Virtue Packet is what I recommend.

2) The difference with Greek Hero? Each of the Virtue Packet Plans has distinct fitness emphasis and are a great fit for a young tactical athlete building tactical fitness. They also lay a great base prior to the Greek Hero plans which are more fluid.

Skip the Military OnRamp Training Plan and start with Humility.

– Rob

QUESTION

I will complete a 50 mile Ruck event on August 31. I am interested in a 50 mile trail race on October 15. That is basically 6 weeks total from one event to the other. My training for the Ruck has included tons of miles with a ruck ranging from 20-55#, several step up workouts ranging from 300-500 reps, and body weight movements including push ups, pull ups, squats and lunges. Lots and lots of those. I probably havent run five miles during this training period. I have several road and trail marathons and one 39 miler under my belt. My question is in regard to your 50 Mile training plan. Would you suggest this plan for this 50 mile race? This Ruck training has me feeling like I can put one foot in front of the other forever. I’m not sure how to go from the Ruck event to training for the 50 mile trail race.

ANSWER

Yes on the 50 Mile Ultra Training Plan. There will be some transfer from rucking to running, but it isn’t direct.

The 50-Mile Ultra Plan is an 8-week plan – do the first 5 weeks as prescribed, then skip forward to week 8 (which is an unload) for the week directly prior to your race.

– Rob

QUESTION

I have been using your LE programs, and they have been great. I have told guys at my National Guard unit about you all, and one guy is wondering what program to buy… he is about to go active and is getting a RASP contract, but he is not going to attend for another 6 months to a year. What should he use besides the RASP program to build up before then?

ANSWER

I’d recommend he start with the Military OnRamp Training Plan, follow it up with Humility, then do the RASP plan directly before RASP.

– Rob

QUESTION

I am kinda trying to train for a number of things all at the same time and looking for my best option.

I live in Alaska and I am a Structure firefighter, sheep, and goat hunter, wanting to run an 100 miler in Jan in the lower 48, and clime Denali next April. You have a number of programs for each of those things. I am looking for a program that could get me ready for all of them.

ANSWER

I’m sorry, but I’m simply not smart enough to design a perfect, do-it-all strength and conditioning program which will do a good job at preparing you to do anything well, at any time.

What I’d offer is that as a professional tactical athlete, your primary fitness responsibility is to your work as a structural firefighter – and this programming and the fitness demands of that job, should be your first concern. Firefighting fitness demands include high relative strength, multi-mode work capacity, chassis integrity and tactical agility – this is found in our BIg Cat packet of training plans.

With this covered, it entirely appropriate to use our focused, event/sport specific programming to compare for your recreational seasons – for example, the 6 weeks before your hunting season, complete the first 6 weeks of the Backcountry Big Game Training Plan. After hunting, start work preparing for your 100-miler by working in the long running days from the 100-Mile Ultra training plan with your firefighting-focused programming.

Properly alternating back and forth between your professional fitness programming, and recreational fitness programming takes some work and planning. As well, it means you won’t be as well prepared for your recreational events as you could be …. but again, your first fitness responsibility is to your profession.

– Rob

QUESTION

I was on your website and was looking at the training programs. I was really interested in the hunting ones because I am designing a Hunter Preparation Course that is designed to incorporate all of the aspects of hunting. I like the program, but I noticed that it was not for people going on guided hunts or out of shape people…and that is most of what our clients are. So I wanted to have another program that would be less intense, but would be good for those who are not as in shape and are going on guided hunts with outfitters.

I am/was a huge Military Athlete junkie and even did some stuff with Rob, so I know that you guys have a solid system and it works, I am just looking to tailor it to our clients.

ANSWER

It’s not clear what you’re asking for here. I don’t design custom programming but will consider designing a plan for outfitted hunters – who don’t have the pack-out demands of DIY hunters.

Until then, for these hunters, I’d recommend our Backpacking Pre-Season Training Plan.

– Rob

QUESTION

I’m reaching out in order to find the right training plan for myself. I am an ROTC cadet in my senior year and have always been an athlete. I used to do Crossfit and I really liked that atmosphere. I’m looking for a plan that I can build strength without compromising my endurance for PT testing and all of the running I do. I also need to work on my push up form and getting to a point where I can do unsupported pull ups. Thank you.

ANSWER

I’d recommend you start our programming with the Military OnRamp Training Plan. Email back on the other side of this plan.

– Rob