Page 129 – Mountain Tactical Institute

Incline Bench Press

by SSD

The angle of the bench isn’t super important – anything close to 45-degrees will do. This exercise can be completed with a barbell as shown, as well as dumbbells/kettlebells.

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Weighted Pull Up

by SSD

Stay strict on these. For loading, we find it simplest to use a backpack and dumbbells and/or weight plates.

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Arete 6.21.18

by SSD

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Hey Rob I’ll make this quick. I’ve followed your programming since you put it out for free. I’m 48yrs old former Force RECON Marine. I’m thinking of entering a 3 day race that covers 60mile ruck, 140m mtb, 30m canoe. I have a monthly membership with you, just trying to choose a plan that best suits the race. There is about 60k of vert, I believe. Also I can’t run due to achilles injury years ago, but I can ruck quickly with no/limited discomfort. I read your article about the Teton traverse. Thinking I may use that as a template, adding in mtb and road cycling and canoeing.

ANSWER

I don’t have an adventure race plan, Jeff. In terms of programming, my guess with your background is the rucking will be the most natural, and the cycling the least.

I’d recommend the Ultra Pre-Season Training Plan with the following changes:

Monday: Rest

Tuesdays: Ruck 1/2 distance of Saturday’s Long Ruck

Wednesday: MTB – 2x the distance prescribed

Thurs: Paddle/Canoe – 60-120 minutes

Friday: Rest

Saturday: Ruck the Prescribed Distance

Sunday: Road Bike 2x the Saturday Ruck Distance

– Rob

QUESTION

Hey coach Im getting prepared to ship for OSUT in 6 weeks, I want to use your APFT program to prepare me however I understand that just doing the program may get me a great PT score but due to the lack of other work in it, wont prepare me completely for OSUT. Is there any strength weight training or extra work I could add to the program without going overboard and increasing my chances of injury? I was thinking of something like heavy deadlifts, pullups, and maybe squat work. Anyway I love your programs and cant wait to hear your opinion.

ANSWER

I’d recommend our Military OnRamp Training Plan instead. It’s a more rounded plan which will better prepare you overall.

– Rob

QUESTION

I was looking into purchasing the alpine running training plan. My PT recommended it, and I was curious if all the plans had running worked into them. I am looking to hit a certain weekly mileage. I saw that the example had a few runs worked in them, but if I wanted to supplement the plan by doing “extra” runs, would this be recommended?

ANSWER

I’m not sure I’m following your question exactly.

The Alpine Running Plan definitely has running included but is designed around FKT and other type alpine events with lots of mileage and vertical gain and loss. It includes loaded uphill hiking, loaded running, etc.

For a running-focused plan, I’d have you look at our Ultra Pre-Season Training Plan.

If you want to share with me more specifically what you’re looking for, I may be able to make a more specific recommendation.

– Rob

QUESTION

I recently Ruck’ed the Bataan Memorial Death March in White Sands, NM. I had a great time at the race, but since I’ve been back home, my old back has been giving me a lot of aches and pains. I plan on doing the “Low Back Training Plan V2” in the very near future in the hopes of rehabbing my lower back.

* My question is, of the Several Core/Abs plans that you offer, which one would you recommend that I do at the same time as the Lower Back training plan? I have the time to do both workouts and since the lower back and core work together, I was hoping for your recommendation on the best plan to complement the lower back workout.

ANSWER

Don’t double up. Complete the low back plan in isolation.

– Rob

QUESTION

I’ve followed your programming since 2008, moving between Operator sessions and special interest programs as the years have progressed. I’m 42, a Special Agent with the USSS, former tactical team member and father of 2 boys with full baseball schedules. I like routine and team atmospheres. I thrive on competition and the energy of high performers around me.

All this to say that I’m now not surrounded by high performers, super busy with admin (as that’s the stage of my career) and listless as far as workout routines are concerned. I’m developing more repetitive injuries (knee pain with squats and the obligatory L4/L5 back pain) and need some direction.

I’m in need of efficient strength programming and metcons with some long runs for enjoyment. I’m thinking SF45, but pride says maybe there’s something more to be had.

Any suggestions would be greatly appreciated and thank you for your thoughtful work over the years.

ANSWER

Yes on the SF45 Packet Plans. Don’t be fooled – these are no joke. You’ll see.

– Rob

QUESTION

I am considering signing up for your monthly plan in which I’d have access to all of the training programs and what not. I am looking to basically to build as much muscle and strength as I can while staying relatively lean. I want to build a very strong foundation in which I can slowly transition to competitive Crossfit training. I want to maintain good endurance for Bodyweight exercises but also do things to increase that capacity as well (muscle ups etc) what programs would you recommend me to follow that will best help me with this endeavor?

ANSWER

I’d recommend you start by focusing on strength. Specifically, the MTI Relative Strength Assessment Training Plan.

Follow it up with Ultimate Work Capacity I.

– Rob

QUESTION

Big fan of your work at MTI, and currently studying to be a physical therapist. Just came across your Garbage Reps article and had a question for you. I’m curious about why you think high volume, low to moderate weighted squatting and lunging are the culprit for your knee issues?

Why those movements in particular, compared with any number of other movements you’ve done over the years?

ANSWER

The issue from a training perspective is transfer to activity outside the gym. Pure strength (heavy, low volume) has proven transfer in terms of performance and durability. Endurance (running, step ups) directly transfers for loaded and unloaded movement in the field.

High rep wall balls ……. my sense is that early on all these make you better at is high rep wall balls, while at the same time hammering your knees.

– Rob

QUESTION

Currently I am on the last week of the Military On Ramp program, which has been awesome, and I am looking for the next step. It looks like most of the packets have Humility next but I am concerned about jumping from 3 miles to 7 miles for the run. I have a history of IT band issued that I don’t want to flare up. What would you suggest?

ANSWER

Move to the Greek Hero plans, beginning with Hector.

– Rob

QUESTION

Do you have a recommendation for a basketball conditioning program?

ANSWER

Not specific to basketball from my stuff. In general, strength and shuttle-based work capacity is where I’d start here in the offseason. This would be Rat 6 Strength from our stuff.

– Rob

QUESTION

I have been having trouble deciding which plans to do. I was curious if you think the virtue series packet would be my best bet. I am a pretty good runner, but my real issues come in the realm of being a pretty classic hard gainer. I am an Army Officer so I have just been functioning under the assumption that I would be better off focusing on the Virtue series packet rather than moving toward the non-military plans.

ANSWER

I’d recommend the plans/order in the Greek Hero Packet.

– Rob

QUESTION

Do you have a program recommendation for post-pregnancy?

ANSWER

From our stuff, I’d recommend the Bodyweight Foundation Training Plan.

– Rob

QUESTION

Thanks for your time and intel here. Searched your past Q&As to answer this, but conclusion was to ask directly.

And you may find reading a bit between the lines below is helpful.

I work internationally as a civilian (i.e. GCC, LatAm, Europe). And 5 years from now, I’d like to be competitive for a return to USG-status, but as forward-operating, field-based civilian work as I can qualify for. The intellectual, experiential, and other assets are covered; rather, I lack a mentor for the physical part. I’ll be 40 years old by then, so my physicality has to be an equitable asset.

I’m not aware of a set of sport specific standards for this side of OCONUS USG work (are you all?). Unlike FBI/LE or Military, it feels way more defense-based, oscillating between fly-under-the-radar and ah-fuck-body-don’t-fail-me-now. I’ve read through a lot of FBI/LE or Military programs ready to dive in, but can’t shake the feeling they’re training for another world entirely. I haven’t found anyone really writes programming for civilians operating overseas, nor ID’d the sport-specific goals essential to optimal performance in that field. Fitting in overseas is also a factor, so at 5’10”, I cannot worsen things by being, as you say: “built like a fire hydrant.” For context, I’m a female so not really feasible to be a hydrant, but the tatas underscore a more unique reality that physicality for me in this work is both performance and aesthetics.

I’m fit but not an athlete. I train 6x a week, mainly solo, garage or hotel gyms + 1-2x a week combatives training, mostly jiu jitsu and krav. Jits put me in knee surgery a year ago, so strength and endurance losses have humbled me to the point of wanting my training to be from a ground zero perspective. I’m running your Fat Loss program right now to get to a lightest fighting weight – onto which the performance work can be layered. So, if I may, ideally you could consider this question assuming I’m a poor performer across the board? (e.g. sprint endurance, relative strength, etc). I’d like to build my house from the foundation up.

Any mentorship or guidance hugely welcome! Or even just a few successive training programs as a foundation-building progression? I realize 5 years is a ways out, but the long game matters.

Appreciate your time. Willing to crash your gym should you ever have the inclination to experiment 1:1 (unabashed self-invite). Have a great week.

Thanks for all you do for our communities,

ANSWER

After the Fat Loss plan I’d recommend you drop into the plans/order in the Spirit’s Packet for LE – beginning with Whiskey. These plans concurrently train strength, upper body hypertrophy, chassis integrity, and work capacity with a sprint repeat emphasis. My sense is these are the fitness attributes you’ll use now.

– Rob

QUESTION

In week 4 of smokejumper training in Missoula, I definitely feel the selection program helped me prepare for the physical portion of the course.

But now the intensity has definitely dropped and looking for a more in season fire maintenance, what would you recommend ??

ANSWER

Wildland firefighters have same fitness demands as military SOF and infantry under our programming approach. I’d recommend the plans/order in the Greek Hero Packet, beginning with Hector.

– Rob

QUESTION

I am currently working through the USAF Past workout and had a question. Don’t know if it has changed recently but the new requirements are pull ups, push ups, sit ups, 3 mile run, 2x 25m underwater, 1500m swim. The Past workout plan bases the workouts from a 1.5 mile run and 500m swim. What is the best way to tailor/change the workouts?

ANSWER

Here is our plan for the PJ PAST: http://mtntactical.com/shop/usaf-cropj-past-training-plan/

– Rob

QUESTION

A question regarding the Chassis Integrity program. How often (i.e.g, how many times a year) would you recommend running the full 6-week Chassis Integrity block? Interested in just maintaining the benefits from doing the program throughout the year. Would once every 6 months or so be sufficient?

ANSWER

I’d spread it out and do 2 sessions, 2x/week, all the time. This is the minimum we do.

– Rob

QUESTION

Im looking to improve my overall military fitness and be more functional and well rounded. Is there any plans for that? Im not looking for specific cft or pft based plan. Im currently with the marines and im not as fit as I would like to be. Im still running first class pft and cfts but would like to get better in both but trying to be more functional instead of just lifting heavy.

ANSWER

I’d recommend the plans and order in the Greek Hero Packet – these are designed as day-to-day programming for full time Military Infantry and SOF. Start with Hector.

– Rob

QUESTION

I’ve looked through most of your plans and can’t seem to find one that fits quite what I’m looking for. I primarily run trail races ranging in distance from 5k to 50k. I’ve done both the big mountain training plan and the ultra preseason training plan. I’m looking for something in the middle of the two plans. I was thinking Helen and extending the run segments or a plan from the virtue series and also extending the runs. Or maybe there’s a strength plan I could do concurrently with the ultra preaseason plan. Thanks for your input.

ANSWER

Nothing perfect for you – you’re essentially asking for an In-Season trail run racing plan – but from what I do have I’d recommend the Alpine Running Training Plan. This plan covers the distance and strength work.

You’ll want to complete the prescribed vertical gain and running work unloaded – not loaded as completed in the plan.

– Rob

QUESTION

I am currently working through the Low Back Training Program. I hurt my back in Afghanistan in 2010 and since then it has been a roller coaster of exercise and injury, exercise and injury. I am on week 5 of this program and that is the longest streak I have been able to accomplish in years without injuring myself. Once I finish this program I’d like to continue the success. Every other time I have attempted to get in shape I’ve injured my back. What plan would you recommend I do next? I am an ICU Registered Nurse on the civilian side.Not a tactical athlete right now but I want to get back to that level.

ANSWER

Next I’d recommend the plans/order in the Spirit’s Packet for LE, starting with Whiskey. Be smart and cautious.

– Rob

QUESTION

I use your USMC PFT and CFT programs to great effect before each event. However, I am really struggling most of the year to have a focus for my training program. Seeing as I am expected to perform on both those events once a year, I would like to use a routine that keeps me at a solid baseline year round before beginning those specific programs. I love your programs, but I am no where close to being able to do full operator sessions. Do you have any suggestions on which programs to use in between training for the CFT/PFT? I welcome any suggestions/advice.

ANSWER

The plans in our Greek Hero series are designed as day-to-day programming for Military Infantry and SOF. These are what I recommend.

– Rob

Next I’d recommend the plans/order in the Spirit’s Packet for LE, starting with Whiskey. Be smart and cautious.

– Rob

QUESTION

Just to give you a bit of a history. I’ve spent the last 13 years as an armoured reconnaissance soldier in the Canadian Armed Forces. I’ve been in decent shape for most of those 13 years especially when instructing on leadership courses which put the candidates through a lot of PT, and therefore the instructors as well.

I’m used to long slow distance work in terms of running and cycling.I recently transferred to the air force to be a pilot and have spent the last year in a classroom at university working towards getting my bachelor’s degree

I had once contemplated going the JTF2 route but was not mature enough at the time. Now in my early 30’s, I have the maturity and the time to work towards possibly putting my name in for selection in a couple of years.

What would you recommend as a good base building plan towards a future possible selection in 2 to 3 years? Being paid to go to school I have a LOT of time and access to a decent gym and pool.

I don’t currently have a coherent training plan. I vest (30#) run 2-3 times a week (6.5km in 45 minutes), swim twice a week (800m), and do a basic 5×5 barbell workout 3 times a week (bench 150#, push press 75#, squat 185#, row 125#, deadlift 200#). I weigh around 165# but haven’t measured my % body fat.

ANSWER

I’d recommend you start our stuff with the Virtue Packet of training plans.

– Rob

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Mini Study: 8 Second Dead Hang Work Intervals “May” Outperform 4 Second Dead Hang Work Intervals for Increasing Finger Strength

by SSD

The 8:24 group fights for 8 seconds on the small campus board ledge.

By Rob Shaul

BLUF

We conducted a 4-Week Mini study comparing the effectiveness of two hang board dead hang duration intervals (4 seconds vs. 8 seconds) to increase finger strength assessed by a dead hang for time. Results “seem” to indicate the 8-second intervals were more effective, but they are suspect because the 4-second results varied widely.

Background

During the Spring 2018 Rock Climbing Pre-Season Training Cycle we deployed 20:40 hang board intervals (20 seconds work, 40 seconds rest) but did not see the level of strength improvement post-cycle I’d hoped for.

Post-cycle I did some research and was unable to find material which searched for the best hang board training work. Other coaches deploy work intervals ranging from 3 to 15 seconds, with varying rest intervals.

I did find a study analyzing movement patterns and work at elite bouldering competitions. The researchers found that the average time per handhold over the course of the competition was 8 seconds and it appears this durations is what many hang board interval protocols are based on.

The goal of this study was to begin the work to identify the optimal dead hang work interval and work to rest interval for increasing rock-climb specific finger strength.

Study Design/Deployment

This study compared to dead hang work intervals, each with a 1:3 work to rest ratio:

(1) 4:12 (4 second dead hang, 12 second rest)
(2) 8:24 (8 second dead hang, 24 second rest)

Prior to the cycle, each athlete completed a dead hang for time assessment on MTI’s hardest campus board – an edge with of approximately 1 inch. Post cycle, each athlete reassessed his/her dead hang time.

The athletes were randomly split into two groups 4/12 and 8/24, and after a 5-7 minute warm up, completed the below protocol two times each week:

3 Sets ….

8 Rounds
4 seconds hang, 12 seconds rest …. or …. 8 seconds hang, 24 seconds rest

Rest 2 minutes between 8 Round efforts.

The dead hangs are being completed, as much as possible, on the same ledge as the assessment. When athletes failed an interval, they are moved to a wider ledge.

Likewise, if athletes are able to make it through all their prescribed dead hang sets on the assessment ledge unloaded, weight was added in for the form of a backpack an initial 20-pound jump, and then 10 pound jumps for follow-on progressions.

The study hoped to answer one specific question:

Which dead hang work interval performs better – 4 second or 8 second – to improve rock-climb specific finger strength measured by a dead hang for time on a 1-inch ledge.

Results/Discussion

Results are below:

What we did learn is that the 8-second work to rest interval improves dead hang performance an average of 28%. This is significant.

Next Steps

Clearly, the results here were limited by the small sample size for both groups. As well, the inconsistent 4/12 group results are difficult to explain.

Moving forward, however, we did find that the 8-second work intervals improved dead hang for time performance. Next would be to test the work to rest interval. For this study, we deployed a 1:3 work to rest interval for each effort – 8 seconds work, 24 seconds rest.

An obvious next step test would be to test 1:2 and 1:4 work to rest intervals against these 1:3 results using an 8-second work interval, – so test the effectiveness of 8:16, and 8:32 versus these results for 8:24.

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

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Arete 6.14.18

by SSD

Military

War is Having an Identity Crisis, Small Wars Journal
Tank vs. tank, Defense News
Exclusive: CENTCOM reveals scope of Yemen air campaign, Long War Journal
Analysis: The Islamic State is far from dead; it is regrouping and rebranding itself, intelNews.org
Light attack for special ops? Defense News
What a Small ISIS Cell in Trinidad is Teaching SOUTHCOM, Small Wars Journal
Wanted: New Analytical Tools for the Defense Department, Modern War Institute
Infinite War, War is Boring
Here Are 10 Contenders for the Army’s New Sub Compact Weapon, Tactical-Life.com
Elite Gurkhas From Nepal Deployed To Secure Trump-Kim Summit, In Homeland Security
Army to Acquire New Nano Drones, National Defense Magazine

Homeland Security/LE/First Responder

Most government hackers now target cell phones, not computers, experts say, intelNews.org
Near real-time monitoring of post-fire erosion after storm events: a case study in Warrumbungle National Park, Australia, International Journal of Wildland Fire
Cops, Contacts and Conviction Histories, Law Enforcement Today
NYPD Mounted Unit Graduates Horses Named for Fallen Officers, Officer
New Jersey State Trooper Pulls Over Driver Who Delivered Him 27 Years Ago, Law Enforcement Today
Engineer who worked on plans for nuclear-powered airplane later developed the fire spread model, Wildfire Today
Inside The NYPD’s Neighborhood Policing Initiative, Law Enforcement
Trump Signals Support For States Deciding If Pot Is Legal, In Homeland Security
Border Arrests Exceed 50,000 For Third Month In A Row, In Homeland Security
South Dakota sheriff loses re-election bid to deputy, then fires him, LE Today

Mountain

Best Ultralight Tents and Shelters of 2018, Outdoor Gear Lab
Our First Time Bikepacking, Adventure Lab
Skiing amongst legends: Exploring the Chugach with Points-North Heli and Dash Longe, Freeskier.com
Men? Mountaineer Miriam O’Brien Underhill Don’t Need No Stinkin’ Men, Adventure Lab
The AT’s Fairy Godmother Makes Ingenious Tents, Outside
Is #VanLife Ruining Camping?, Outside
Returning to Shasta: How a mountain created a loyal following of world-class guides, Backcountry Magazine
In Depth: The Evolution of the Nose Speed Record, Climbing Magazine
Ringlock Ranch: Mason Earle Makes the FA of Remote Desert Finger Crack, Climbing Magazine
Summertime shred: Six South American ski trips that make yearlong winter a reality, Freeskier.com
Nat Geo Celebrates 65th Anniversary of First Ascent of Mt. Everest, The Adventure Blog
DEET Will Kill Your Gore-Tex Jacket, Outside
Know When It’s Time to Replace Your Water Filter, Outside
The 11 Best Hunts of Summer, Outdoor Life
Rethink Your Wilderness Survival Kit: One Expert Explains Why, GearJunkie

Fitness/Nutrition

Keto? Paleo? Slow Carb? Vegan? How to Determine the Perfect Diet For You. Nerd Fitness
Running Drills to Cure Heel Striking and Shin Splints, Breaking Muscle
Why Perfectionists Get More Shin Splints, Outside
Looser Hips = Bigger Lifts, Here Are The 4 Moves To Help You Unlock Peak Performance, Men’s Fitness
Caloric intake and muscle mass at high altitude, Science Daily
Supplements For Brain Health: What Nutrients and Supplemental Foods Make the Most Difference, Mark’s Daily Apple
The Best Strength Workout for Swimmers, Men’s Journal
Keto confusion: When people suck at math. And Thinking. Robbwolf.com
The Perfect Breakfast Sandwich Recipe, Outside
U.S. pigs consume nearly as many antibiotics as people do, Homeland Security Newswire
Coffee May Do Your Liver Good, WebMD
Nonfiction: Is Our Obsession With Wellness Doing Us In?, NY Times
What to Do When a Loved One Is Severely Depressed, NY Times

Interesting

Unnecessarily difficult: Physical activity resources for adults are loaded with jargon, Science Daily
Kitchen Towels Laden With Bacteria, WebMD
Space tourism? Majority of Americans say they wouldn’t be interested, Pew Research
Watch: An SUP Spearfishing Adventure in Baja, GearJunkie
These 10 Books Might Just Save Your Life, Outside
Researchers reverse cognitive impairments in mice with dementia, Science Daily

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Q&A 6.14.18

by SSD

QUESTION

I am trying to pick the right plan for me out of the options provided. I have the Athlete’s Subscription. I am having a hard time picking out the right plan do to the training I am already doing. I am currently in the military and I am in a training cycle where we do intense workouts every morning and on every Thursday afternoon we get smoked from anywhere from 2 – 6 hours. The morning workouts are generally a 5 mile run one day, a ruck another, or some sort of workout like Murph, and the smoke session every Thursday. To give you an idea of the workouts we do here is one from a few days ago; 10 rounds of: One lap around 1/4 mile track in under 1 min 37 sec., 20 push ups, 30 sit-ups. Thursdays its usually the same 1/4 lap in under 1 min 37 sec., bear crawls 100m down and back, buddy carry 100m down and back, flutter kicks for 30+ min, all done for an undetermined amount of rounds and time.I need something to do in the afternoons and weekends that will help supplement my work capacity and strength without being so worked that I can’t perform. I appreciate any advice that you can give me.

ANSWER

Best would be to stop your current training and do one of our plans in isolation. To begin, I’d recommend Fortitude.

If you’re determined to continue with your current stuff, it lacks strength training, and I’d recommend one of our strength plans to supplement, specifically the MTI Relative Strength Assessment Training Plan.

– Rob

QUESTION

Long story short, I look at lots of stuff on your website and direct other tactical athletes – fire and LE to your site for programming. I have used various programs as well (older programs that you have since updated or replaced, it seems, back when you were sending out password protected pdf’s).

I am an LEO for the USFS. As a side gig I struggle to bring to Law Enforcement and Investigations “Comprehensive Well-Being and Resiliency” (I’ve read your opinion piece on merging “wellness” and “fitness” and believe some open discussion and debate on this would change both our minds). The group is a hard one to convince on this stuff. Most are sold on physical fitness – or at least give lip service to the importance – but can’t or don’t want to grasp the “soft skills” of resiliency, mindfulness, stress management and the like.

Fitness is my gateway. Since I have my days filled with regular work and I aim to – in your words – not stray too far from the mission, I don’t have much time to program. That’s where your site comes in. Since I have found your programming effective and “simple but not easy,” I can evaluate people’s fitness levels, strengths, weaknesses, and goals, and then point them towards you for solutions. So, for all those that have benefitted, I’ll say thanks for what you are doing.

On a personal note, I’m curious how you would program – an annual (periodized?) program for different “land management law enforcement officers?” There are several different types – BLM, NPS, USFS, USF&W and each has some varied fitness needs based on a few differences in duties. USFS for example does law enforcement in remote rural environments and may have to travel relatively long distances on patrol (hunting, fishing, marijuana cultivation enforcement, fire origin and cause investigations), also have the urban cop problem of long stints of little to no activity in a patrol car with the possibility of a fight for your life with every traffic stop or violator contact. NPS performs law enforcement in semi-urban environments (Yosemite Valley) or full urban environments (Golden Gate National Recreation area) or remote rural environments (wilderness patrol of Denali or Yellowstone by foot or horseback), they also do structural and wildland fire, technical search and rescue… These jobs are, at their most basic, a blending of various levels of LE, Fire (structural and wildland), EMS/SAR, and wilderness skill sets. How would you program for all of it? Multi-modal, sure but certainly not as simple as doing 4-8 weeks of a wildland firefighter plan, then 4-8 weeks of an LE plan, then 4-8 weeks of a rock climbing or hunting or skiing or ? plan, right??

A complex problem – at least to me. Would love to hear your thoughts,

ANSWER

The driving issue from a programming perspective on my side is the endurance demand – primarily determined by the rucking/hiking mission sets for the athletes.

For context, I’d refer you back to our break down of the 5 Types of Tactical Athletes and Their Fitness Demands.

If there is a significant and frequent rucking mission set, I’d recommend officers deploy our “Green” programming – which is also recommended for Infantry, Military SOF, and Wildland Fire.

If not, I’d recommend officers deploy our Gray programming – for full-time SWAT/SRT – this programming also includes some endurance training, – not as much as the Green programming, but more than the Black – which is for LE Patrol/Detective.

I’ll consider a packet of plans for Land Management LE if I can determine there’s a need which can’t fit well into our existing programming.

– Rob

QUESTION

I have Achilles tendonitis in both legs, so use of my legs during works is severely limited while it heals. I’m working with a physical therapist for my legs, but I was wondering if you had a without program that was either upper body and core only or could be modified to that?

ANSWER

3 Week Pull Up and Push Up Improvement Training Plan.

– Rob

QUESTION

I’m a 24-year-old guy about to start a career as a paramedic. I’m hoping to spend a few years in the British military and was wondering what plan would be good for me? My fitness is about a 3/10 (shocking, I know) and I’m 177cm weighing in at 77 Kg.

My goals are really to improve my cardiovascular capacity (run/march for longer distances) as well as develop strength.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I was completing the Ruck Based Selection Plan at 56 days out from my 18X ship date, which would have put me right on the mark to finish exactly on time, but only four days into it, I tore a ligament in my foot while doing some light BJJ sparring. The doc said no running, jumping, or rucking for at least a couple of weeks until it heals, and it’s painful to walk on it right now, which blows a big hole through my preparation plan and timeline. My running and rucking times have always been solidly above average, and I’m not too worried about retaining my ability there, however I do seriously need work on my push up numbers. I was planning on working on the Push Up Improvement Packet or a similar upper body strength packet while my foot heals, and then picking up on the Ruck Based Selection Plan where I left off and completing as much as I can until I ship out. What do you recommend? Should I also look to do some non-foot-strenuous cardio plan as well?

ANSWER

I’d recommend our Training Plan for Athletes Suffering Leg Injury until your foot heals.

– Rob

QUESTION

SWAT Selection Plan: Where in the plan do you start if you don’t have a full 7 weeks before the selection test? Thanks!

ANSWER

Still at the beginning of the plan. Get as far as you can, but for your final week before selection skip ahead in the plan and complete it’s final week.

– Rob

QUESTION

I used to be a personal trainer and was looking at your programming. I have a selection coming up in a year and a half. I will be 42ish. I bounced off a plane during a jump and that cracked a vertebrae. I also have a couple torn rotators.

That hasn’t kept me down too much. I was using info from Supple Leopard and focusing on mobility drills.

In addition to looking at your programming training, I had checked out your older operator training.

I was considering doing the lower back training as a precursor and prep to begin building up to the other, more advanced training programs.

ANSWER

Yes – start with the Low Back Fitness Training Plan, then move to the plans/order in the Greek Hero Packet. Directly prior to selection, you’ll want to drop out of the Greek Hero plans and complete the appropriate selection plan.

– Rob

QUESTION

I wanted to give you feedback on your Peakbagger as a prep tool for hiking the Grand Canyon rim to rim to rim in a single day (45 miles). Actually we did it in 17 hrs, including test, with a 12 pound running pack.

The program kicked ass in preparation for the base of the canyon and the downhills off of the North and South rims. We flew down the declines and had no pain at all when done. We actually ran down the North Rim. Thumbs up!

Next, I am from NJ, sleeping at 1000ft. The South rim is at about 7000 ft and the North Rim is at ~8600 ft. In both cases the ascents are full of endless switchbacks at very high incline. Needless to say, the last part of the ascent, especially on the North Rim, kicked my ass. It was tough and I had to really slow down to reach the top of the North Rim without excessively suffering. My brother, who sleeps at 7000 ft fared better. Clearly, acclimation is key. But let’s say I have limited vacation days!

So, next year (my brother lives in Flagstaff), I would like to try again. Is there a way to adapt Peak Bagger, or is there another plan in your quiver that may better prepare for the uphills and the altitude? Also, a second question, what you recommend for training for the 40-50 weeks before peak bagger, etc. ?

ANSWER

Thanks for the feedback, and congrats!!

There’s no way I’ve seen to short cut the impact of altitude other than purchasing and sleeping in one of those expensive chambers. If not that, the best you can do is be a sport-specifically fit as possible.

You could try the Alpine Running Plan in preparation next year.

Between now and then work through the plans and order in the Greek Heroine Packet of Mountain Base plans.

– Rob

QUESTION

I am currently in the process for the New Mexico State Police, and the academy starts in July. I am a former US Army Infantryman; I did that for 13 years. My workout plans are similar to the ones I conducted while in the military and for the most part are the same as the ones I did to prepare for schools like Air Assualt, Ranger, and Mountian Warfare. Those plans were great, but my heavy rucking days are over for the most part. What would you suggest for a fitness/nutrition plan for the last 7 weeks prior to 6 month academy? Ia currently doing 73 push ups in 1-minute and running my 1.5 mile in 10:00.

ANSWER

I’d recommend our LE Academy Training Plan.

– Rob

QUESTION

Just had a quick question regarding which plan I should do next. I am a pilot and currently deployed. I would consider myself in great shape. I just finished the UBRR program and had good results. I am looking for a plan that has 60-90 minute sessions that requires minimal equipment and focuses heavily on muscular endurance and work capacity. Any advice is greatly appreciated. Thanks for your time.

ANSWER

I’d recommend Humility.

– Rob

QUESTION

I’ve been a lurker for quite a while, and have scoured your site for knowledge and greatly admire your work. I haven’t bought anything — yet — but have slowly been working (and saving!) my way to that point.

I am a Marine intelligence officer and will be going to an infantry unit this summer. I am 72″, 177#, and am decently strong for my weight (365# BS, 315# FS, 430# DL, 255# BP, 270# power clean, 175# strict press, +120# weighted pull-ups). I am also a relatively fast sprinter (sub-12 second 100 meters). I lack pretty much everything else, especially running, work capacity, and rucking; as an example, my three-mile run time for the PFT is around 24 minutes. I’d like to improve rucking, work capacity, and running, in that order, while maintaining or improving my strength in all lifts. I know that your programs are designed to improve relative strength, and that you view it as a key element of durability, but I’ve historically been a hard gainer and lose strength very quickly if I sideline strength training. I also have secondary personal goals of 405# BS, 295# BP, and 475# DL. I’m content enough with my current strength to let those gains come slowly — as long as they do keep coming.

Given this background, I’m stuck between purchasing the some (or all) of the Virtue or some of the Greek Hero series of plans. I’ve read the FAQ differences between the two many times, and am leaning towards the Virtue plans, but your weekly Q&A seems to recommend the Greek Hero more often, which gives me pause. Fortitude and Gratitude caught my eye because of their endurance focus. Bottom line — which plans, of either series, would you recommend?

ANSWER

For your specific goals, I’d recommend Valor, followed by Fortitude.

Understand that my programming is built around relative strength, and my guess is based on you’re weight you’re relative strength is far above “good” based on our Relative Strength Assessment. What this means is unless you are a serious mutant, you’re going to lose strength when you start training endurance and work capacity. I’m being direct with you here with the reality of fitness programming.

– Rob

QUESTION

I need advise on the best approach for SF45Alpha.

I have athletic attributes, upper body strength isn’t my biggest virtue. I’ve always struggle in the gym, just don’t have the strength and then desire lacked to keep with it. I had to get a waiver to get into the Air Force, I was too skinny.

Now at 50 I’m determined to slowly reach my goals. I love your expertise plans and what it did for me skiing. I know they work.

Challenge with SF45, load/duration/sets are just too much for me. Will the plan be effective if I modify the loads so that I push myslelf, as well adjust duration/sets? The goal would be to push myself, but within my fitness level. Additionally, I would increase load/duration/set proportionately as the plan moves alone.

My end goal is improve my strength and endurance.

ANSWER

SF45 programming and loading is designed for older, but still active, tactical athletes. The programming is no joke, and I’ve often recommended individual SF45 plans or much younger athletes who were looking to train specific fitness attributes.

Certainly, you can adjust loading and programming as needed to be safe and smart.

– Rob

QUESTION

This week I finish Humility and am looking for a program/series to continue my progress. I looking to work on total body strength and saw the TLU program. I like to swim and run and am looking for a program that will allow to continue this morning cardio routine. Would the TLU be a good suggestion or do you have a couple of programs that I could combine that would give me this same sort of effect. Anything that can be done in a commercial type gym would be best but I can figure out ways around that for certain training sessions. Thank you for the help and the great programing.

ANSWER

I’d recommend Barbossa – from our series of plans designed for military SOF with water-based mission sets. This plan concurrently trains strength (TLU progression), endurance (swim, run), work capacity, chassis integrity and tactical agility.

– Rob

QUESTION

In the program “Bodyweight Foundation” under assessment there is some running.

What kind of running do you recommend, track, terrain or?

ANSWER

Bodyweight Foundation includes running assessments, fast, short, progressed intervals based on the assessment pace, and longer “easy” runs..

Use a track if possible for the assessments and hard, fast intervals, and terrain, or just the regular road for the easy-paced longer runs.

– Rob

QUESTION

A mentor recommended I check you guys out! Have been creating my own training plans, and could use some guidance.

I’m applying for BUDS on the O side. Currently a USMCR 1stLt. Still working on PST scores (passing but barely: 8:42 500 yd swim, 55 push, 104 sit, 12 pull, 10:28 1.5 mi run). Looks like the BUDS package is only for guys already contracted / 8 weeks out.

Any advice on which program to follow? Appreciate the help!

ANSWER

Follow the plans an progression in our Pirate Packet of plans. These are designed as day to day training for Military SOF and LE SRT with water based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility. Start with Barbossa.

– Rob

QUESTION

3 Questions:

On the “Hybrid Push-up Improvement Plan” how much rest should I take between the bench press sets?
How long should I be holding the stretches? (ex. Hip Flexor + Instep Stretch + Pigeon Stretch)
I’m close to meeting (or have met) my goals for Pushups (75 in 2 mins) Situps (82 in 2 mins) and pull-ups (23). What, and how many, workouts do you recommend I perform each week to maintain these numbers? Note: I’m only interested in the minimum/most efficient workouts to maintain these numbers, not increasing them further. I would rather dedicate my time to improving other areas of my fitness.

Lastly, Thank you guys for your excellent programming and responsiveness! I always recommend your site to my Soldiers.

ANSWER

1. 60-90 seconds

2. 60 seconds total

3. l-2x week.

– Rob

QUESTION

Good afternoon! First of all, I’m loving the site and all the programs. I am preparing to take the FBI PFT around early mid July. I have spent the winter/spring hitting the weights and have put on some nice muscle just in time for my upcoming beach vacation! Lots of olympic lifting so I’m feeling strong and explosive.

My question to you is this: looking at the PFT program you have, I know it’ll get me ready for my PFT -no question. However, I’m afraid that because its mostly bodyweight and running, I’m going to lose some of my muscle. How can I minimize that loss? The PFT program looks pretty comprehensive so I’m hesitant to add weightlifting to it. Any thoughts or ideas how I can maintain the muscle gains I’ve worked so hard over the last 6 months? Lift on the run days perhaps? Would that be too much? Thanks and I look forward to hearing from you!

ANSWER

Best to do the plan in isolation – 6 weeks out from your assessment. You can do what you want between now and starting this plan.

If you’re stubborn and want to continue lifting – lift high weight, low reps , in the evenings, after doing the FBI plan session. If you stop making the progressions in the FBI plan, stop the extra work.

– Rob

QUESTION

Is there a point of soreness where it is not beneficial to work out a sore muscle, and should instead let it rest? Or am I able to still get results by working through the extreme soreness?

ANSWER

Everyone is different in terms of their tolerance for soreness. Push yourself, but also be smart. Soreness will decrease as your fitness improves.

– Rob

QUESTION

I hope this message finds you well. I have what seems to be a simple yet perplexing question in regards to the Big 24 plan. How much rest do you recommend taking between sets and should this rest period progress as the weight progresses? Thank you!

ANSWER

Each circuit includes a mobility stretch – this is your “working rest” between sets. By the time you stretch, re-chalk, etc – it’s 60-90 seconds or less, usually – at the beginning of the progression.

As the cycle progresses, it gets super intense, and you’ll need more rest. At the beginning of the cycle, we would finish a session in 50-60 minutes. At the end of the progression, we were finishing at around 75 minutes … we needed that much more rest to make the prescribed reps.

– Rob

QUESTION

I’m currently on week 5 of Humility in the SFOD-D Selection Packet. I have roughly 18-20 weeks left before I leave. If I can cut out any weeks//programs, where do you suggest I focus in this short time frame?

Thank you so much for your help and all that you and your team are doing!

ANSWER

Here’s what I recommend.

Weeks Plan

1-2 Humility Weeks 6-7

3-9 Resilience

10-11 Valor – Weeks 1-2

12 Total Rest

13-20 SFOD-D Selection Training Plan

– Rob

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MTI’s Top Selling Training Plans for May 2018

by SSD

MTI’s Top Selling Training Plans for May 2018

Learn more about our Plans and Subscription HERE

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MTI’s Most Influential Articles

by SSD

By Rob Shaul

We have been working with mountain and tactical athletes for well over a decade, and early on established MTI as a thought leader both within and without of mountain and tactical athlete fitness.

Below are our most influential articles over the years.

1) What Does It Mean To Be a Quiet Professional?

I first penned these ideas in 2015, and early on surprised at how they were received and their impact outside our small world. The impact has extended beyond the mountain and tactical fields, as I’ve had multiple business executives and other business leaders ask permission to share these thoughts with their companies either as a post on the bulletin board or in a leadership course. Our work here continues, and I’ve been invited to speak/present to the Denver Fire Department on Quiet Professionalism. We have more work to do here, but it’s been very encouraging to see the principles of Quiet Professionalism be of interest to a large audience. You can read some of the responses here, or listen to a podcast on Quiet Professionalism here.

2) First Responders, Why Do You Tolerate Unfit Police and Firemen?

I knew our approach to First Responder fitness would be controversial, but I was not prepared for the response (here and here) to this article first published in 2016. Most of the response has been positive, but also, a significant part has been negative. First Responders face many more obstacles to establishing a culture of fitness than military units including no high jeopardy fitness assessments, older athletes, no time on duty to train, often no place to train, and very stressful and demanding work schedules. Regardless, we strongly feel mission-direct fitness is a high priority safety concern and issue for fireman and police.

3) 5 Types of Tactical Athletes and Their Fitness Demands

Programming is everything when it comes to strength and conditioning for tactical athletes – far more important than fancy equipment, fancy exercises, celebrity strength coaches, or highly refined science food. MTI’s programming evolution over the years had led us to identify 5 types of tactical athletes, and design mission-direct, day to day programming for each type. Other tactical strength coaches have followed our lead – to the benefit of all tactical athletes.

4) 7 Obstacles to Implementing Functional Fitness in the “Big Army”

I receive an email from a new or incoming battalion commander at least once a week who has seen this article and been influenced by its ideas and suggestions. Turning the big Army is like turning a fleet of massive oil tankers, but we’re working to do it one battalion commander at a time!

5) Garbage Reps

Our turn away from moderately loaded, high rep deep squatting movements, mostly used in work capacity events, has had influence deep into the functional fitness strength and conditioning world …. hopefully cutting back on this type of activity and saving knees from arthritis in the process! I’ll often receive emails with questions from long-time CrossFit coaches asking for our reasoning and also for ways we’ve replaced garbage reps in our programming.

6) Tyranny of the FMS

Our contrarian thinking toward the Functional Movement Screen and the entire fitness sub-industry of mobility, pre-hab, re-hab, and other questionable movements and activities has caught the attention of the major fitness media and other coaches who’ve seen similar non-results from this stuff with their athletes.

You Might Also Be Interested In Why MTI? Fitness Solutions Built from the Ground Up

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