Page 130 – Mountain Tactical Institute

Q&A 6.7.18

by SSD

QUESTION

So I’m interested in trying some of your programming. My background 44 year old police officer with patrol/SWAT supervisory assignments. I also teach and train BJJ and kickboxing 3-5 times a week. I’ve been using McNamara’s Combat Strength Training model with good results but I’m looking for something more programmed out. I want something that is complimentary to both my work requirements and my growth as a combat sports athlete.

ANSWER

I’d recommend you complete the plans and progressions in the Gun Maker Packet of plans for full-time SWAT/SRT, beginning with Ruger.

These plans concurrently train strength, work capacity, chassis integrity (core), endurance and tactical agility and I recommend them for your day to day training.

If you have an important upcoming BJJ event, I’d recommend dropping out of the Gun Maker plans and spending 6 weeks focused specifically on your grappling fitness by completing our BJJ Training Plan. You’ll want to complete this plan the 6 weeks directly before your event. After the event, drop back into to Gun Maker plans.

– Rob

QUESTION

I’ve suffered an SI joint sprain and was wondering if you have any programs aimed towards recovery to get me back on track. I’m signed up for a half marathon trail running race with 1000m vertical gain/descent in late August but I’m unable to do any running right now let alone walking normally. Weight bearing on my right leg is painful and has caused me to quit all training. I was working on the backcountry ski training program up until the injury. Have you worked with athletes with this injury? Any advice would be helpful.

ANSWER

You may want to take a look at our Low Back Fitness Training Plan after you’ve healed up some. It’s too early now. My only recommendation would be to try an inversion table, some massage/dry needling, and walking with a 20-pound pack … low back injuries are a mystery and individualized, but we’ve had athletes who’ve had success with this stuff.

– Rob

QUESTION

First off let me say thank you for such a great holistic training resource. I am blown away by the number of plans and support the site website has. It really is a great site. I just finished a Spartan 12HR Hurricane heat which is like a goruck challenge. I used your goruck challenge plan and really felt well prepared.

So my question is about Spartan ultra beast training (sept 2018 race). I initially intended to use the MTI alpine running training plan b/c I know from

Past UB experience most of this race lives in your legs and mountain running with significant uphill/downhill. I’ve heard of others using the MTI ultrbeast plan which seems to be more based on whole body exercises, not so much emphasis on uphill climbing/training. Which do you think would be better? Last question. What exercises do you think are most effective for building strength needed for steep uphill running and climbing? I feel like weighted lunges help allot.

Thanks for any input you can provide.

ANSWER

The Alpine Running Plan will prepare you for the running part, which is the majority of these Spartan events – but not as well as our Ultra Beast plan for the obstacles. So you may want to mix the two – and do the running/strength work in the Alpine Running plan, and upper body/other work in the Ultra Beast plan.

We like loaded step ups and leg blasters or quadzilla complexes for vertical-specific leg strength.

– Rob

QUESTION

I’m looking to get into my next phase of training. Quick background, I am already a very well trained, former professional soccer player with a background in Exercise Physiology.

I am a AF/CCT Candidate, finishing the hiring process for the Border Patrol, and am also a Marine OCS poolee. I retired to pursue the opportunity to serve.

I’ve have many injuries from my soccer career, although fixed and healed/no restrictions, having a problem getting medical waivers for my knees… which is why I’m applying to multiple branches/organizations.

Anyway, my numbers for all fitness tests are all well beyond the standards. That being said, I’m looking for a program that will keep me progressing/prepared for all opportunities while not neglecting any aspects. I need to swim, run, caliths, and lift. What program would best prepare me for all aspects. I’m assuming that something for the CCT pipeline would adequately prepare me for all three.

I’m comparing your programs with Jeff Nichol’s BUDs Prep 13 week Program and looking to make a final decision within the next couple days.

Sorry for the lengthy email, looking forward to hearing back!

ANSWER

It seems you’re still undecided about which service/agency you’ll end up pursuing. If I’m right, I’d recommend the plans and order in our Pirate Series of Training Plans – which are designed as day-to-day programming for Military SOF and LE SWAT/SRT with water-based mission sets. These plans concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility. I’d recommend this programming until you’ve locked in on the service/military.

If I’m wrong and you’re set on CCT, I’d recommend our USAF PJ/CCT/CRO Selection Training Plan.

– Rob

QUESTION

I was wondering with the Greek hero program I’ve been doing can I incorporate 2 a days in which I would add power lifting style lifting. Not every day, but have blocked training like a hypertrophy block then a strength block. I want to keep my condition up for the army, but improve my 3 lifts.

ANSWER

No … simply because all the Greek Hero plans include strength training already and you’ll overtrain. What I’d recommend is moving to Achilles – which already has work programmed for the Back Squat and Bench Press and you could sub in the Dead Lift for the prescribed power cleans in the plan.

– Rob

QUESTION

I am wanting to focus on all around fitness. I am an average runner running 20 to 25 mpw now. Nothing crazy fast, just overall running shape. I am wanting to incorporate a more fit regime into my running. I know this will require me to have 2 a days and thats ok. Just not sure if the basic foundation or humility will best suit me. I do have access to a gym for either plan, so thats not an issue. My fitness level now is about a 4ish on a scale from 1-10. Im 44 years old and like most former military dudes, i have become soft on physic.

Can you make a recommendation on the two plans? Once i start, i will stay comitted

ANSWER

I’d recommend SF45 Alpha – which combines heavy, barbell-based gym-based strength, running, work capacity, and chassis integrity.

– Rob

QUESTION

I love you’re packages, and have used the Big Mountain V2 in the past. (Worked out great for a 14 day sheep hunting trip last summer). Unfortunately, no hunting trips scheduled for me this year, but is there a plan that you recommend for off season hockey players? I’m 55, so keep that in mind.

ANSWER

I’d recommend the plans from the SF45 Packet – beginning with SF45 Alpha.

– Rob

QUESTION

I used this workout with great success for downhill skiing…….do you guys recommend this for road cyclists or is the lactic acid buildup too much?

ANSWER

Leg blasters are simply great leg-strength programming. We’ve used them with mountain bikers before – Rob

QUESTION

I’m a huge fan of your plans. I am a 31 year old who will be enlisting in the Army for the first time this fall (a little non-traditional). I’m about to begin the APFT plan for the second time, but I have a question for you.

I’ve been focusing lately on hypertrophy and putting on some muscle (primarily bench press, shoulder press, weighted dips, weighted lunges, weighted pull ups)* in an old school periodization / progression fashion.

I’d like to work on my APFT score with your plan, but also stick with at least some of my hypertrophy training. Do you have any tips/recommendations on folding in some hypertrophy that won’t interfere with your APFT plan? My score is the priority, if I had to choose one over the other.

*I’ve been avoiding olympic style lifts for hypertrophy due to an L4-L5 bulging disk injury I sustained a few years ago. Gun shy.

Any insight or recommendations would be greatly appreciated. Thanks for your time.

ANSWER

Bad idea – as the volume needed for upper body hypertophy work will act against the high volume push ups you’re doing for the APFT plan. Also – the volume needed for lower body hypertrophy work will act against the running in the APFT plan.

I’d recommend you look at the Military OnRamp Training Plan. You may need to modify exercises around your low back- but it sounds like you know your way around a weight room enough to do so – and you can also ask me.

– Rob

QUESTION

I emailed you a few months ago about strength training recommendations while training for a half marathon. I just completed the half marathon and during training I used the sessions from the In-season Strength Training for Endurance Athletes. Prior to that I did the Military On Ramp. Those are great by the way. I am looking for guidance on where to go from here as far as training plans. I am a 34 year old military pilot and want to build a solid all round fitness base and work toward your military athlete strength standards. I have done long endurance events in the past but about 1.5 years ago I started focusing solely on strength training using the starting strength routine. Training for the half marathon made me realize how much of my running ability I had lost. What series of plans do you recommend to get me going? I was originally thinking Humility to start but do you think it would be better to roll straight into the Greek Hero series?

ANSWER

Your plan is Solid – Humility, then Greek Hero.

– Rob

QUESTION

I have been using your programs on and off for about 8 months now. I started with your On Ramp and then transitioned to the Virtue series. Now that I am finishing up the series I am curious if in your opinion if it is advantageous to transition to one of the general strength programs before going back into a series like the Greek God series? I am an Armor officer who is about to be assigned to an Armored Brigade Combat Team in Fort Riley Kansas. I feel that my functional strength is where I would like it to be but my raw strength is not quite where I would like it to be before I head to my next unit. Thanks.

ANSWER

Absolutely you can work in a strength-focused plan. I’d recommend Big 24.

– Rob

QUESTION

I attended a course from your company back in 2016 and was interested in using your company to help me an upcoming selection. I was looking for a training plan for the US Army’s 160th Special Operations Aviation Regiment’s selection (Green Platoon) but I didn’t notice anything that resembles it, although I imagine it’s not too different from SFAS or any other selection so I understand I could probably sub out some exercises or routine in the programming. I was interested in knowing if any of your coaches or programmers were familiar with 160th or would recommend a program to prepare?

ANSWER

Other have used our Ruck Based Selection Training Plan successfully for SOAR.

– Rob

*Note: After we received this question, we released the 160th SOAR (A) Assessment & Training Course Plan

QUESTION

I’ve recently made the decision to enlist in the Army National Guard, I already have my ship date to infantry OSUT: august 27th. Because I am also working on an economics and math double major, I haven’t had much time to train up and prepare until now. My APFT scores are 52 pushups in two minutes, 60 sit-ups in two minutes and 16:30 on the run (nothing too impressive with a particularly weak run time). Since I began at university I haven’t been able to train and work out much, so I’ve also lost some muscle mass (weighing in at 139lbs, 6’0″). I have no particular engagements from today until my ship date (barring a week long academic seminar in June), and I was wondering what you would suggest to be best prepared for OSUT.

ANSWER

I’d recommend the Military OnRamp Training Plan.

– Rob

QUESTION

First, I wanted to thank you for all your programs that I have used throughout the years. I used the Ruck Based program and completed SFAS then utilized the Q Course Plan to get ready for SFQC, which I completed last year. I continue to use your program on a daily basis.

I have a question about a program for my daughter, who is 16, will be completing for an ROTC scholarship this year. She is also plays lacrosse and would like to work on her speed while increasing her overall strength. Any suggestions would be greatly appreciated.

ANSWER

Start with strength – MTI Relative Strength Assessment Training Plan is a great place to begin.

– Rob

QUESTION

First off, I’ve been using MTI’s programs at random for about 4 years after being introduced by a friend of mine who is a MARSOC Marine, and I love what you all do. I’m 26 and have been a LEO for about 3 years now. I had been training for the past 8 months and cutting weight for a 2 day SWAT selection process, which I unfortunately came up short during the PT test on day two; I hit muscle failure and didn’t pass the pull-up iteration by 1 pull-up (failing any iteration was an automatic disqualification, which was unfortunate because I was 1 of 4 left out of the 8 original candidates). Obviously this was highly frustrating because going in I was actually comfortable with pull-ups even as a bigger guy 6’2/230lbs. The PT test is a 2 mile run in less than 18 minutes, minimum of 10 strict pull-ups in 90 seconds, 50 push-ups in less than 90 seconds, 50 sit-ups in less than 90 seconds, a 100 ft dummy drag timed, a 100 ft sprint in full gear in less than 20 seconds, and after this is the obstacle course in under 20 minutes; all of this is at the beginning of day two. Day one consisted of mind games, random PT, range time to qualify, then multiple scenarios using simunitions with random PT, being gassed, and then day one ended with a 4 mile trail run mostly uphill. I was informed by one of the final guys who made it through day two that the last thing they did was a 3.7 mile hike in the local national park with a 50lb sand bag, but he said he was able to pass it off to the other candidate during the hike. Anyways, I am seeking a plan that I can stick to and not “wing” or jump around on that would help me meet these qualifications and make me more than prepared when going in to the next selection process. Also any dietary insights would greatly be appreciated; I am currently doing intermittent fasting daily with a consumption time of 1400-2100 hours. I look forward to hearing back from you all.

ANSWER

I’d recommend the SWAT/SRT Selection Training Plan.

Diet? Here are our recommendations.

– Rob

QUESTION

I hope all is well. First of all, thanks for all that you and folks do for our Service Members, LEOs and Firefighters. Also, I thoroughly enjoyed your recent interviews on the AoM podcast. I have a quick training question. I’m planning to run my first marathon in December of this year and wanted to see what training plans you recommend. I’ve looked at the Meathead Marathon plan, but I’m still several months away from when you suggest starting. I’m in decent running shape right now, but I’m nowhere close to marathon ready. I would like to focus on keeping my strength(as much as possible), but improving my work capacity prior to starting the Meathead Marathon Plan. I would appreciate any advice.

ANSWER

Couple Options:

Ultra Pre-Season Training Plan – Running and bodyweight-focused strength. It’s a great marathon prep plan.

SF45 Alpha – Gym Based Strength, Work Cap, Core, and running 3 days/week including a 6-mile assessment and 2-mile intervals, and long runs Friday and Saturday.

– Rob

QUESTION

I hope everything is going well for you. I have recently run into some medical issues which have been prohibiting me from doing weightlifting circuits using a barbell or heavy free weights. Basically the nervous system that controls my heart rate, blood pressure, and senses like touch is malfunctioning and I am in danger of passing out and hurting myself when I use any of those things during a work capacity or heavy strength workout. However, body weight workouts are ok.

I am almost done with your leg blaster body weight workout from a couple of years ago and was looking to buy another body weight workout set from your website and was wondering on what your recommendation would be? You guys have put together what looks like a ton of great training plans, its just a bit overwhelming for me to know where to start.

Any advice would be greatly appreciated.

ANSWER

Sorry about the medical stuff. I’d recommend Bodyweight Foundation.

– Rob

QUESTION

ANSWER

I’d recommend you complete the plans and progressions in the Gun Maker Packet of plans for full-time SWAT/SRT, beginning with Ruger.

These plans concurrently train strength, work capacity, chassis integrity (core), endurance and tactical agility and I recommend them for your day to day training.

– Rob

QUESTION

So I’ve been out of the fitness life for a few years now (mid-2015) when I left the Reserves. I’m trying to get back in shape now because I wish to reenlist. My goal is to either complete the “Rookie” series or the “Ruck-Based” series, which both start with On-Ramp.

Now, On-Ramp recommends starting with Bodyweight Foundation if there a question of being able to complete the exercises. Sounds good to me. Problem is, I just completed the Foundation Day 1 assessment, or rather attempted it. I breezed through the warm-up comfortably, and then 30 seconds into the Max Air Squats my quads charlie-horsed on me and by the time I finished a Max Set of Horizontal Pull Ups, I was fully burnt out and cramping worse. I rested a few minutes and then forced myself through the full 1.5 miles in 19:43. (That’s more than double what I used to run it in 45lbs ago!)

I went into this rested and well hydrated. Though not over-hydrated. I also had not eaten in ~5 hours, just in case. I’m so angry at how far I have let myself go, but also motivated by it, too. My question is: Should I re-attempt the assessment a different day, or push on to the next day subbing “1” for my failed reps? I don’t know if my fitness is really that sorry, or if it was a horrible day for some reason.

Thanks in advance; and sorry if I’m too wordy.

ANSWER

Continue with the plan and use your yesterday assessment numbers for the progressions. Be patient with yourself. You’ll get to re-assess in a couple weeks.

– Rob

QUESTION

I discovered your gym while on vacation in Jackson last spring and switched over to your programming from CrossFit. I am 41 years old and a 20 year veteran state trooper in Missouri. I am finishing up patrol/detective spirits series and want your recommendation on what I should do next. I prefer to try to keep my workouts to an hour or less most days because of family obligations. If you would give me some suggestions I would appreciate it.

I also wanted to let you know I have really enjoyed the workouts and wanted to tell you thanks for developing programs for the military and first responders.

ANSWER

Best would be to subscribe and complete the plans and order in the “Cop Movie” packet – or, completing the Officer Sessions daily programming. All this programming follows the same fluid periodization priorities as the Spirits Packet, and sessions are designed to last 45-60 minutes. This programming can’t be purchased separately.

Another option would be the Busy Operator plans which you can purchase. Here is the link to Busy Operator I. We also have Busy Operator II and III.

– Rob

QUESTION

Excited to have subscribed and looking forward to work. I’m about to deploy but my goals are to pass SFRE in Feb 19 and then Selection after . I’m in good shape and have done a few GoRuck events. But I haven’t tucked in a couple months….

Question: should I jump right in to the 60# prescribed weight for the 10mile assessment? Or would it be smarter to start lighter? Injury prevention is my top priority.

ANSWER

I can’t advise you here. I don’t know how fit you are or your rucking experience.

I would say you’re a tactical athlete with aims at selection, and looking at deployment. Rucking with load like this is part of the job description.

– Rob

Subscribe to MTI's Newsletter - BETA

Mini-Study: Endurance Training Doing Step Ups Does Transfer To Running, but Only Half As Well

by SSD

MTI Lab Rats hammering through 266x Step Up Intervals…

By Rob Shaul

BLUF

We conducted a short, 4-Week Mini-Study to test the transferability of one mode of endurance training (step ups) to another (running). Results found assessment improvement in both modes, but the improvement in step ups was twice as great.

Background

Does swimming make you a better runner? Does running make you a better cyclist? Does cycling make you better at hiking uphill? These are common questions which come up often by athletes who have equipment and/or space limitations and can’t follow our programming as prescribed.

More generally, does work in one endurance mode transfer to improvement in another endurance mode. If so, how much?

Our goal with this Mini-Study was to get an answer to this question, starting with two modes: step ups and running.

Study Design/Deployment

This was a 4 week study. Week 1, MTI Lab Rats completed a 3-mile run time trial, and an 800x Step Up effort for time. Why these two assessments? Anecdotally based on completion times, we find most athletes finish these two efforts in approximately the same completion time.

For the next three weeks, on Tuesdays, Lab Rats completed three, 266x step up intervals at a pace 20% faster than their assessment pace.

On Thursdays, the athletes completed 1,000 step ups at a “moderate” pace – comfortable but not easy.

On Week 4, the 3-mile run and 800x step ups for time were re-assessed. Week 1 and Week 4 assessment times were compared.

Weekly Schedule

	Monday	Tuesday	Wednesay	Thursday	Friday
Week 1	Strength Training	3-Mile Run Assessment	Strength Training	800x Step Up Assessment	Rest
Week 2	Strength Training	3x, Hard, Fast 266x Step Up Intervals	Strength Training	1,000x Step Ups at a moderate pace	Rest
Week 3	Strength Training	3x, Hard, Fast 266x Step Up Intervals	Strength Training	1,000x Step Ups at a moderate pace	Rest
Week 4	Strength Training	3-Mile Run Re-Assessment	Strength Training	800x Step Up Re-Assessment	Rest

The study hoped to answer three questions:

(1) Does training in one mode (step ups) improve performance in another mode (running)?

(2) If so, how much?

(3) If so, how much does the improvement in running compare to the improvement in step ups?

Results/Discussion

Multiple MTI Lab Rats began the study, but only four athletes completed all 4 weeks of the programming without missing a session or assessment. Their results are below:

All but one Lab Rat improved in assessment performance for both the step ups and the run, and 3 of the 4, had a significantly greater improvement in the step ups – which is what would be expected given the step up focused work between assessments.

That they also improved in the run to some extent is also not a surprise. Part of this improvement can be attributed to knowing what to expect and doing a better job of pacing for the second assessment. As well, part of the improvement can be attributed to general cardio improvement gains doing the step up intervals and long 1,000x step up efforts on Thursdays.

What is interesting and significant is the greater improvement in step ups.

Here are the answers to the initial study questions:

(1) Does training in one mode (step ups) improve performance in another mode (running)?
Yes – three of the four lab rats improved their running assessment times, despite doing only step up endurance training between assessments.

(2) If so, how much?
On average, 5.25%.

(3) If so, how much does the improvement in running compare to the improvement in step ups?
In general, running improved one half as much (5.25%) as step up improvement (11.6 %).

From a training and programming perspective, perhaps the more pertinent question is will training in one endurance mode help me in another mode? The answer, based on this limited mini-study, is yes, but not nearly as much as if you had training in the first mode.

More directly, sport-specificity matters. If you need to get better running, it’s best to run. Need to improve step up performance? Do step ups. Need to improve swimming? Swim.

Next Steps

Clearly, the results here were limited by the small sample size. We had 8 Lab Rats begin the study, but just 4 complete all the assessments and training sessions.

We did split out four Lab Rats, separate from those above, and also have these four complete both assessments, but instead of following a step up progression, follow a similar running progression. We hoped to be able to compare their results to the step up group. We hoped to see if perhaps running transferred to step ups better than step ups transferred to running. However, none of these Lab Rats completed all the assessments and progressions so we weren’t able to make this comparison.

This is worth knowing and will hopefully result in a future Mini-Study.

As well, we’d like to know the transfer from biking to running, and ruck running. Often athletes recovering from injuries can’t run or ruck, but can bike, and I’ll often prescribe biking/spinning as a substitution mode while they recover. Knowing the extent of the transfer from biking to running and/or rucking would be valuable. Again, this hopefully will result in a future Mini-Study.

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

Subscribe to MTI's Newsletter - BETA

Plan Focus: 160th SOAR (A) Assessment & Training Course Plan

by SSD

By Rob Shaul

This is a sport-specific 7-week program designed to prepare athletes for the U.S. Army 160th SOAR Green Platoon Assessment & Training Course. The plan includes a 1-week taper and is designed to be completed the 7 weeks directly prior to your Green Platoon start week.

It is a very intense, 6-day a week training program with high levels of volume and stress. Be safe and smart about your training as you work through the program and don’t be afraid to cut down sessions, or if necessary take an extra rest day if needed.

BUY NOW

This plan is “sport specific” to the specific fitness demands you’ll face at the Green Platoon Assessment and Training Course – specifically rucking, running, work capacity “smokers,” grip strength, etc. You’ll ruck 2 days/week and run 3 days/week. It also includes:

Testing and progressive training for the APFT events (run, sit ups, push ups) plus pull ups.
Extended, multi-modal work capacity events
Grip strength training.
Loaded runs and carries
Intense core training for durability

The plan includes 42 Total Training Sessions. It is intended that you’ll train Monday-Thursday with a long ruck on Saturday. Friday and Sunday are rest days.

WEEKLY SCHEDULE

Monday 2-a-day: AM: APFT Work; PM: Ruck Run Intervals

Tuesday: Work Capacity, Chassis Integrity

Wednesday: 2-Mile Run Intervals for a 6-Mile Run Improvement

Thursday 2-a-day: AM: APFT Work; PM: Easy Distance Run

Friday: Rest

Saturday: Long Ruck

ASSESSMENTS

The plan includes 4 specific assessments and follow-on progressions. You’ll take these assessments three times over the7 weeks – beginning, middle and end. The progressions are percentage based on your assessment results, automatically scaling to your current level of fitness.

APFT+ – Max Sit ups (2 minutes), Max Push ups (2 minutes), Max Pull Ups and 2 Mile Run
8 Mile Ruck for Time – 45# Ruck, 10lb Rubber Rifle or Sledge Hammer, Full Cammies/Boots
6 Mile Run for Time, shorts and t-shirt
Multi-Modal Work Capacity for Time

COMMON QUESTIONS

What equipment is needed to complete this program?

Stop Watch with Repeating Countdown Timer – Timex Ironman is best.
40# Sandbag (women); 60# Sandbag (men)
ALICE Ruck or same ruck you will use at selection, 45# of filler, 10# Rubber Rifle (No rifle? Use a 10 lb sledgehammer or a 10# dumbbell)
Pull up Bar
Foam Roller
Highly Recommended – GPS-enabled Stop Watch with repeating countdown timer (Garmin Forerunner 10 is recommended ) A GPS enabled watch will make measuring run and ruck distances much easier.

What if I have less then 7 weeks before I start the Selection Course?
Still start at the beginning of this training plan anyway. Skip ahead to Week 7 in this plan the week directly before Selection begins in order to deload.

What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Selection course. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.

What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for the rucks or runs?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.

What Does 5x Sandbag Getups @ 40/60# Mean?
Women use a 40# sandbag for their getups, and men use a 60# sandbag.

What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.

What about nutrition?
See our Nutritional Guidelines HERE.

What do you mean by 15 Minute “Grind”?
You should work your way through these circuits briskly not frantically.

Can I see sample training?
Yes. On the Plan Product Page, click the “Sample Training” tab to see the entire first week of programming.

How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.

Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time

More Questions? Email: coach@mtntactical.com

Subscribe to MTI's Newsletter - BETA

How “Good for Them” Change My Life

by SSD

By Rob Shaul, Founder

Years ago when I first left the service, I moved to a small town in my home state of Wyoming and started a newspaper.

It’s not like I hired 10 reporters, bought a printing press, and opened a big office. No … this was a true “bootstrap” story – I began in a spare bedroom, with one computer and one laser printer. I had no journalism experience, absolutely no desktop publishing experience, no one to sell ads, no business experience, etc.

I was a green 27-year-old and had a wife and two kids to support.

Every week I had to drive 90 miles to another town to get the newspaper printed, then I had to personally stuff inserts, stick-on mailing labels, fill newspaper machines – the classic 1-man small business operation. We went to press on Wednesdays, and every Tuesday for ten years was an all-nighter.

I wasn’t the only game in town. The old newspaper in the community had been around nearly 100 years and was a well-oiled machine. Its staff laughed and yawned at my first few weekly efforts, and I was determined to crush them.

I was a hard worker and quick learner, and within 3 years had taken the government ads from my older competition, and at 5 years, bought them outright. It was a true “minnow who swallowed the whale” story.

But things weren’t gravy. The old newspaper had been losing money hand over fist, and I had to borrow nearly $400,000 at 11% interested from the local bank, to make the purchase. When I combined the newspapers, I had to let several staff members go.

I lived in the office, literally, for two years, barely making payroll each week, and in general, was terrified all the time.

About 6 months after I’d purchased the old newspaper and combined efforts, some of the laid-off staff decided to start their own newspaper!

Unlike before, when I was the minnow, now I was the whale – with the burden of a hefty loan payment due monthly, a bigger staff, office rent, etc.

The night I heard the news about the new newspaper, I didn’t sleep.

I laid down and tossed and turned, worried, scared; full of self-pity.

At 4 am or so I finally gave in, got out of bed, took a shower, brewed up some nasty Folgers, and sat down at my desk, exhausted.

Then something remarkable happened. Somewhere from inside me – a wiser voice crawled up and whispered, “Good for them” about my new competitors.

That voice and those words changed everything.

Gone immediately was my scowl, replaced by a soft, but, ironic smile. Yes …. “Good for them,” I repeated, sincerely wishing my new competitors the best of luck, knowing first hand what it took to start from scratch.

All that bitter effort and angry emotion were gone. “Good for them” gave me the mental space to realize the best thing always for me to do, no matter the outside distraction, was focus on what I could control, and have faith that things would work out.

Me and my new competitors competed back and forth for 5 years before I left the business. I can honestly report that at least for me, it was a healthy competition.

That soft “Good for them” changed my life for the better back then, and has continued to work its wonders in the years since when I’ve found myself in some manufactured pissing contest with another company or individual over this or that issue.

Competition, no matter the area of life, can be healthy. But being over competitive can easily devolve to vindictive small-minded thinking, pettiness, and self-pity. It can become a huge distraction from what you can control and improve.

Whenever I feel this darkness descending over me I reach for “Good for them” and it magically lights the way out. Soon I’m back to working on my own responsibilities, and not worrying about what others are doing.

There’s a scene in the movie “Seven Years in Tibet” where Brad Pitt’s character, Heinrich, is upset because his best friend got the girl, and he didn’t. The girl sees Heinrich is upset, and confronts him, “A friend’s good fortune is a blessing” she says.

I’d offer too, that a competitor’s good fortune is also a blessing, and sincerely saying to yourself, “Good for them” can change your life, as it did mine.

You Might Also Like What Does it mean to be a Quiet Professional?

Subscribe to MTI's Newsletter - BETA

Q&A 5.31.18

by SSD

QUESTION

I am interested in trying mointain tactical but do not know which program is right for me. I am a park ranger at mount Rainier. My fitness level took a huge dive over the winter and Im trying to get back into the swing of things.

Equipment available is dumbbells, barbell and bench with a few plates, a few sandbags and resistance bands. Willing to pick up a few things if necessary. Weighted Rucks are important to me because we often haul gear unto the back country during search and rescue or while on wildland fire operations. Also, internet on the mountain is limited, so a program would have to be downloaded or printed out.

Any help would be appreciated. Ill be passing through Jackson in a week or so and could possibly stop in briefly to chat or over email is great too.

ANSWER

Couple Options:

I’d recommend the Mountain Warfare School Training Plan from our tactical side.

This will hit all your bases … limited equipment, focused leg work for uphill and down hill, upper body strength endurance and a little running. Leg strength work for the downhill, and rucking.

– Rob

QUESTION

I have stepped away from military athlete for about 6 months to do more conventional training. I am wanting to get back into it. I used to do the operator sessions, however didn’t like all the rucking.

I am in law Enforcement on a specialty response team. I love working out and enjoy running and trail running. I can usually dedicate an hour -90min a day if needed. Any suggestions would be great.

Thanks and look forward to starting back with MA.

ANSWER

I’d recommend the plans and order in the Gun Maker Packet. These are purposely designed for full-time SWAT/SRT. For endurance, the plans deploy gym-based endurance and running.

Start with Glock.

– Rob

QUESTION

I’m currently looking for a plan to help prep for attending the Marine Combatant Diver’s Course this coming September. I’m currently working through the Pirate Series plans, and have started looking at the CDQC plan. Do you have any recommendations based on previous athlete’s experiences?

ANSWER

No. You’re plan is solid.

– Rob

QUESTION

I’ve been on a crossfit-esque plan for the past few months and, after a pretty bad back injury, concluded that there’s too much risk in crossfit for a guy that’s not training for anything in particular/isn’t a professional athlete. I decided to do a cardio-centric plan (2 days cardio: 1 day strength) that incorporates mostly compound strength training because cardio is my priority but I don’t want to neglect strength either. I chose compound lifts and a strength, as opposed to size, in order to balance out the reduction in strength that comes with more cardio. I’ve been working on my own plan, but I was wondering if y’all have any plans that might better accomplish my goal. I’ve attached my workout plan (which is still somewhat of a work in progress) to give you an idea of what I’m talking about.

ANSWER

From what we have I’d recommend SF45 Alpha – which combines heavy barbell-based strength, work capacity, chassis integrity and endurance.

– Rob

QUESTION

I got about 14-15 months to get up to standard to being a royal marine. I’ve seen your PRMC training plan and it looks quality and am going to use it going into basic training but I would like some help with choosing which of your plans to use leading up to that.

ANSWER

I’d recommend the plans and order in the Virtue Packet – starting with the Military OnRamp Training plan.

– Rob

QUESTION

A coworker of mine recently completed your mountaineering training program and highly recommended it. I am going to have ACL reconstruction surgery this coming Friday and am interested in your leg injury training program. Having gone through this surgery before, I can attest to how important it is to try to keep the rest of you fit and strong during the long rehab process, and I know how much I benefit from following a program rather than trying to come up with one myself.

My questions are: how soon after my surgery should I start this program, and could I use the equipment in my PT facility (it’s very good; I live in a mtn town where there are lots of sports injuries so PTs are kept busy), or do I need to use a gym? I ask because it’s easier for me to work out around other injured people rather than be the only injured one. Also, is there a way I could see a sample of one day of the program, so that I can run it by my PT and get a better sense of how well it might meet my needs?

ANSWER

The Training Program for Athletes Suffering Leg Injury is not a rehab plan for your injured leg. Rather, the plan works the rest of your body around your injured limb. I’ve had people on crutches do the plan before – but you will be moving around … so I’m thinking a week or two after your surgery. You just want to be steady enough not to fall somehow and knock your recovering leg.

Sample training? Click the “Sample Training” tab at the link above.

– Rob

QUESTION

I am a retired Special Forces officer teaching High School JROTC. I have limited equipment and limited time to work out and also to get the most workout for my raider team. Raider competitions for the cadets consist of usually some version of the APFT, pull ups and other strength/short endurance events (vehicle pull, litter carry etc.) I am looking for a solid workout plan for a team of HS kids at differing levels of fitness. I have almost no equipment other than a pull up bar.

For me I am somewhat broken but would like to get in shape to lead the cadets workouts by example but during the school year I am really pressed for time. I have at the house a squat rack, universal bar bell set, kettle bell and just put together a duffle bag size sand bag. I also have a TRX. I can’t run the distance that I use to but I do still use a 30-40lbs ruck when I walk the dogs. I am looking for a 20-30 minute daily workout to get back in shape and maintain.

I really like your articles on rucking and it answered a lot of things from my past. I was always on the light side but could ruck well. I did however always max my APFT and I new I had to stay above a certain weight to keep the 60-100# ruck sack from beating me up. A lot of great information on your site and I will continue to look around and read.

ANSWER

Cadets … I’d recommend our Bodyweight Foundation Training Plan.

You? We don’t have any 20-minute/day training plans. Closest would be Busy Operator I – these sessions are designed to last around 45 minutes.

– Rob

QUESTION

I did the Virtue series plan and then the ruck based selection for SFAS this past April. I felt great physically and no injuries throughout the selection and put up personal bests while I was out there. However I was a 21 day non select. I received a return date in August and intend on going back. My goal is to increase my ruck and run times if possible, and strength wise I felt pretty great and want to maintain, I hope that my endurance will increase as well. I’ll do the Ruck based selection 8 weeks prior but what should I do in the mean time? Start the virtue series again at whatever point it would be at for the prep? I have about 16 weeks to prepare again. Thanks again, your programs always deliver.

ANSWER

Good for you to return. Stay in the fight!

Here’s what I recommend:

Weeks Plan

1-7 Fortitude

8 Total Rest

9-16 Ruck Based Selection Training Plan

Good luck!

– Rob

QUESTION

My agency’s special ops team should be hosting their week-long pre-academy in 13 weeks. If you score well, interview well, and survive the smoke session(s), etc. you’ll be allowed to go to selections in October.

I’ll be using the appropriate selection prep plan you have for us eight weeks out from selections. Where I’m having a little trouble is figuring out which plan to do between now and that pre-academy.

A little birdie told me to concentrate on maximizing my test scores for the pre-academy, i.e. push-ups, sit-ups, pull-ups, 1.5mi run, and 300m sprint… maybe some “water confidence”, but nothing available seems to encompass all of that. Should I just do something like the Army or FBI PFT prep and perhaps add in swimming from the selection prep plan?

ANSWER

I’d recommend the selection plan prior to both pre academy and the Selection. Between now and starting that program, I’d recommend Barbarossa plans from the Pirate Series – which include swimming.

– Rob

QUESTION

First off, thanks for all you do, I used your programs off and on from 2009 to present, successfully completing OCS, TBS, and eventually getting selected at MARSOC A&S.

I’m curious what weight you would recommend for a guy who’s just over 5’11”. I currently fluctuate from 195-200, I can usually run about a 19 minute 3-mile but my calisthenics numbers aren’t great (15-ish pullups, 65-70 pushups, etc.). Do you think bodyweight might be affecting this?

Thanks again for all you do, I’m currently doing your pushup/pullup improvement plan and hoping it will really help.

ANSWER

Your weight is about right, and your run is smoking, so my guess is you don’t have a lot of background in upper body strength work. You might want to pull off of the pull-up/push up plan and take some time training pure strength. I’d recommend the MTI Relative Strength Assessment Training Plan for its efficiency – even if you did just 3-4 weeks. It does include pull-ups but also bench press, front squat and power clean.

– Rob

QUESTION

I am very interested in your programs and am interested in any advice/recommendations you might have for my situation.

Currently, I am a Senior Army ROTC cadet and will be commissioning as an Active Duty Officer in December. I hope to achieve my top branch choice of Infantry and thus, I am looking ahead to IBOLC & Ranger School. Upon Commissioning, I have requested to attend my BOLC as soon as possible, and if IBOLC then Ranger School following that. Overall, this gives me this summer and next fall/winter to maximize training preparation.

I am already pretty fit. I consistently score 300’s on the APFT and have partaken in different CrossFit programs as well as competitions throughout college/ROTC to include Ranger Challenges, Bataan Death March, Norwegian Foot March, GAFPB, which have given me a good base of preparation. However, I want nothing more than to go into these schools in the absolute best shape of my life physically prepared. Of the many program(s) that you offer, which would you recommend for me to make the most out of the available time that I have left given my current state of fitness. Any advice/recommendation is appreciated. Thanks in advance!

ANSWER

Complete the IBOLC Training Plan 6 weeks directly before IBOLC.

Between now and then complete the plans and order in the Virtue Packet – beginning with Military OnRamp.

– Rob

QUESTION

With all your programs I’m struggling to find a good fit for my current goals.

Fat loss, while maintaining or gaining strength…summer is upon us. I’m relatively fit already with a decent CrossFit background and I eat well. 170#, 5’8. Not sure if that helps.

If there’s a program you can suggest I would appreciate it.

ANSWER

I’d recommend Hector from our Greek Hero Series for Military SOF and Infantry.

– Rob

QUESTION

I’m very interested in starting a plan, I just have no idea where to start. I know what I want to achieve and I know where I’m at currently.

Here’s where I’m at currently: 26y/o F 147# 17-20% bf. First off, I’m healing from a stress fracture in my femur and serious tendinitis in the surrounding area(I believe the ladder the worse of the injuries) I’m on the better side of the healing process though (yay, just started running again at 70% bw. No pain during or after. Running at 100% causes discomfort and some compensation. Tightness in muscles.) I have a varied, solid knowledge base of different styles of weightlifting. Been lifting/CrossFit for years. But I do feel like I’m starting all over again because of my injury, slowly adding weight to the basic moves.

What I’m looking for: I want to be an all around better military athlete. That includes what your programs offer verbatim; relative strength, work capacity, tac sepa, chassis, endurance. And swimming, I really want to improve my swim, which is mediocre at best. I’m hoping to get orders to fmtb/FMF soon. And I would also like to drop a packet for special operations, within the year, at most. I’ve heard great things, have done one of your lab rat programs(improving women’s performance for SF selection, ruck/rope climbs/pull ups-which was great) and one of the guys at my last gym (CrossFit 719 in Co springs) has worked with MTI as well. Hopefully we can get something that works!

Thanks for your time, looking forward to hearing from you.

ANSWER

I’d recommend you start with the Military OnRamp Training Plan, and follow it up with the plans/order the Pirate Packet – which is designed for SOF/LE with water-based mission sets and includes swimming work.

– Rob

QUESTION

I have ran across multiple suggestions for pathways to follow, but maybe they are unique to the individual asking….
Heres mine:
Im mid 30’s in the NG Infantry wanting to go to SFAS.
My PT score isn’t great, I struggle with my run mainly. And my Rucking is not on par either. Given either a 6 to12 months timeline, what would be my best bet for programs to follow/stack to have the greatest chance of success at SFAS? (I would assume the APFT program and SFRE would likely be recommended)

ANSWER

I’d recommend the plans and order in the Ruck Based Selection Training Packet.

– Rob

QUESTION

Hi, coach. Currently I am an ROTC cadet at my university. I was wondering what kind of program should I do next after I max my APFT. My goal is to build up my fitness up to Operator level fitness but don’t know which program I should do next.

ANSWER

Work through the plans and order in the Virtue Packet.

– Rob

QUESTION

I started your APFT plan last week. Just wanted to see what all I can do in addition to that workout.

I would like to see maximum results when I take my APFT but fell like I need to do more for the next 5 weeks than just push-ups, sit-ups, and some running.

Is it OK to do other bodyweight workouts in the evenings or work out other muscle groups (cleans, curls, squats, mil press etc.)?

Thank you for your time!

ANSWER

No more bodyweight stuff for sure – but you could lift heavy. However, stop if you start not making the progressions in the APFT Plan.

– Rob

QUESTION

Hope that all is well. So in the near future, I’ll be heading to the TACP schoolhouse. Currently enlisted and in moderately decent shape but I want to go in knowing I’m going to destroy it. Any recommendations for a gearing up to complete the TACP program prior to going? Thanks a lot.

ANSWER

I’d recommend the plans and order in the Virtue Packet.

– Rob

QUESTION

I’m interested in a Mtn tactical training plans. My outdoor interests mainly lie in peak bagging/mountaineering/rock climbing, but I also love CrossFit/strength training… and having the physique to prove it.

Do you have any suggestions on training plans?

Also do you implement stretching/mobility training with these plans?

ANSWER

Couple Options –

1) Mountain Base Helen – an all around Mountain “Base” plan that concurrently trains strength, work capacity, climbing fitness (rock), mountain endurance and chassis integrity (core).

2) Alpine Rock Climbing Pre-Season Training Plan – season-specific training plan laser focused on preparing you for the summer climbing season. Includes climbing training, uphill hiking under load endurance, eccentric leg strength, etc.

– Rob

QUESTION

I would like to conduct several programs at one time over the next few months. Would you advise against this?

The programs would be

Hypertrophy for skinny guys
Sandbag Ethos
Ranger School Preparation

I have the equipment and proper facilities/locations to complete the plans.

Any advice would be very appreciated.

ANSWER

Bad Idea. You’ll overtrain. Do the Ranger School Plan alone.

– Rob

QUESTION

I had a question about rest time on the Big 24 pan. I didn’t see anything about rest in the overview. How much time should I take between each of the sets of 3?

ANSWER

Each set includes a stretch or mobility drill. This is your “working rest” between sets. usually 60-90 seconds. As you proceed through Big 24, the loading increases and you’ll need more rest. At the beginning of the progression we’ll be able to complete a session in 50-60 minutes. By the end of the progression it will take 70-75 minutes to complete a session. We simply need more rest between sets.

– Rob

Subscribe to MTI's Newsletter - BETA

Arete 5.31.18

by SSD

Subscribe to MTI's Newsletter - BETA

Arete 5.24.18

by SSD

Military

How the Army Is Equipping Cyber Warriors in (Near) Real Time, Fifth Domain
How the Submarine Force Can Reach Its Warfighting Potential, CIMSEC
Project Mentor: A Case for Broadening Within U.S. Army Cadet Command, Small Wars Journal
The US is running out of bombs — and it may soon struggle to make more, Defense News
America’s industrial base is at risk, and the military may feel the consequences, Defense News
Spy collection program using fake mobile phone apps linked to Pakistani military, Intel News
Soldiers Beat Marines at USMC Scout Sniper Course, Tactical-Life.com
Germany’s Leopard II Tank Was Considered A Killer Until It Went to Syria, The National Journal
Prepare the Army for Future Urban Battlefield, Modern War Institute
Why the Corps Wants to Fight With Fewer Marines, Real Clear Defense

Homeland Security/First Responder/Law Enforcement

Forget the Deep State–This Is the Trump State, American Prospect
America is changing demographically. Here’s how your county compares, Pew Research Center
Homeland Security Secretary Was Close to Resigning After Trump Berated Her, Homeland Security Department
Do You Trust Cops? Do Cops Trust You? Law Enforcement Today
Teen Who Started Eagle Creek Fire to Pay $36.6 Million, Wildfire Today
New Border Policy Could Have Unintended Consequences, Rand Corp.
Terror attacks: how psychological research can help improve the emergency response, Homeland Security News
Education, Entertainment & MMOs, Officer
New Tool Predicts Eye, Hair, and Skin Color From DNA Sample, Police Magazine
The War on Police Nationwide, Law Enforcement Today
NC Trooper Killed in Crash During Pursuit, Police One

Mountain

The Science of Why We Fall on Mountain Trails, Outside Magazine
How Much Will West Coast Snowfall Decrease In The Next 80 Years? Powder Magazine
You’ve Never Seen a Mountaineering Movie Like This, Outside
10 Books Every Skier Should Read this Summer, Powder
25 Things Your Male Guide Won’t Tell You, Outdoor Research
Trad is Rad, Arcteryx
The World’s 10 Most Dangerous Mountains, Gearjunkie
Don’t Put Your Ski Boots Away Yet. Come Shred in the Beartooths, Powder Magazine
Watch Liv Sansov’s Bid to Climb 82 of Europe’s Highest Peaks in One Year, Adventure Journal
The American Alpine Club announces 2018 Excellence in Climbing award recipients, Alpinist News Wire
How to Pack for a Hike, Outside
Gearbox: Three avalanche airbags shrink systems to increase space, Backcountry Magazine
Teenagers steal the show at X Games Oslo, Freeskier.com
Himalaya Spring 2018: Yet More Summits on Everest and Lhotse, Hillary Step Update, Death Toll Rises to 5, The Adventure Blog

Fitness/Nutrition

The Psychological Side of Heat Exhaustion, Outside Magazine
Dementia: Exercise Doesn’tSlow Cognitive Decline, Science Daily
Climbing Finger Injury? Don’t Sweat, Outdoor Research
Yes, you can run a half-marathon after knee and back injuries, Cnn.com
HAVING NO LEGS WASN’T GOING TO STOP THIS PARALYMPIC POWERLIFTER, Men’s Health
We have stepped, pedaled and rolled for fitness, but are we ready to hang?, Ny Times
11 (Non-Dietary) Actions That Enhance Insulin Sensitivity, Mark’s Daily Apple
Feel the burn: Biochemical pathway that spurs beige fat cells to burn energy is discovered, Science Daily
Return to Play Testing After ACL Reconstruction, Mike Reinold
Should You Take a Pain Killer for Gym-Related Pain?, Men’s Journal
Are Any Foods Off-limits, Even for a Cheat Meal? Muscle & Fitness

Interesting

Key findings about American life in urban, suburban and rural areas, Pew Research Center
Cougar That Killed Cyclist was Underweight, Desperate, National Geographic
What Moral Heros Are Made Of, NY Times
Here’s Why It Matters That Americans Are Having Fewer Children Than Ever Before, Fox News
Sweden Releases “To Do” List for Possible War with Russia, Defense News
America is changing demographically. Here’s how your county compares, Pew Research Center
Mice Re-Grow Brain Tissue After Stroke with Bioengineered Gel, Science Daily
Turkey’s Triangular Quagmire, A Chronological Analysis, Small Wars Journal

Subscribe to MTI's Newsletter - BETA

Q&A 5.24.18

by SSD

QUESTION

Just finishing up Big 24 this week and it’s a phenomenal plan. Now I have 14 weeks to prepare for a 6 day 72 mile trip in the Sierras and was seeking your advice on a plan progression. Is diving into the Greek Heroine plans next week a bad idea?

ANSWER

Here’s what I recommend:

Weeks Plan

1-7 Mountain Base Helen – this is a 6 week plan, repeat week 5.

8 Total Rest

9-14 Backpacking Pre-Season Training Plan

– Rob

QUESTION

I have done a few of your programs and I just love them. I have done the ski dry land, ski in season program, weight loss program. I am looking for something to be an all round athlete. I love to mtn bike and run in the summer time but I do also like to hit the gym. I like to aim for three days weight training per week and a two or three days of cardio. I’m feeling a little lost right now if what to do as I would like to loose a little weight so I can be faster on my bike. If you have any suggestions. Oh and I’m 35 years old.

ANSWER

I’d recommend SF45 Alpha – you’ll be in the gym 3x/week training strength, chassis integrity and work capacity, and doing endurance 3 days/week. The programmed endurance is running – but you could sub in biking.

– Rob

QUESTION

I’m active duty Air Force, my career field is in civil engineering though I’m currently assigned to RED HORSE – the AF’s heavy ops construction unit. I’ve been active duty for 13 years and within that time have had 7 surgeries on both my calves; two of which I had muscle removed from around the popliteal artery in my legs. For a short time now I’ve been back to running, but the endurance I used to have is severely weakened and I’m currently seeing the professionals at the base HAWC for stretching exercises. The last time I was able to run for my PT test, I struggled to get a passing time (just over 15 minutes, within seconds of failing). My next PT test will be due this August and I don’t ever want to cut it close to failing again.

My fitness goals. I’ve been in construction since I was 13, so I’m open to manual labor, and played soccer for 12 years…so I know my body can more than handle endurance. I don’t care about body weight…I’m more focused on lowering my body fat %, toning the muscle I have, and rebuilding my run endurance. A co-worker told me about your site just a few days ago and I couldn’t wait to reach out. I’ve read through a lot of your plans and they all look like incredible challenges.

With my fitness history and still dealing with long-term scarring from the surgeries…I have no idea where to start. My primary focus is going to be running, with muscle toning as a close second. What plan(s) would you recommend for me? Any advice, assistance, or direction would be greatly appreciated. Although I have mandatory PT 5 days week, I feel I need something a bit more structured and customized for my fitness level, something that’s going to push me harder and help me recover.

ANSWER

Start with the Military On-Ramp Training Plan.

Watch for overtraining with your unit PT …. if you’re not making the progressions in the OnRamp Plan, take more rest. OnRamp includes bodyweight work, running, gym-based strength, work capacity, running and rucking.

6 weeks out from your next PFT, start and finish the USAF PFT Training Plan.

– Rob

QUESTION

I have been looking around the MTN Tactical site and browsing through the fitness plans for a while now and I’m having a hard time deciding on what plan to start next. I have previously completed the Big 24 as well as the Hypertrophy plans and they where both great but I am now looking for a more general, holistic plan now. I am looking for a plan that includes elements of strength but has a focus on endurance. I would like to become more healthy and overall fit as opposed to my previous goal of just getting big. I am 18 years old and live in Colorado and I would like to have better overall fitness for hiking, backpacking, and adventuring. What plans would you recommend for me to reach these goals? Thank you very much!

ANSWER

I’d recommend you pivot to our Mountain Base programming, specifically Mountain Base Helen.

These plans are designed as day-to-day programming for all-around mountain athletes and concurrently train strength, work capacity, endurance, chassis integrity, and climbing (rock) fitness.

– Rob

QUESTION

Wanted to touch base with a question, but I first wanted to tell you that I just finished up Rat 6, and here were the results:

Bench – added 50 lbs
Front Squat – added 95 lbs
Squat clean – added 40 lbs
Power clean – added 50 lbs
Military – added 20 lbs
Hinge lift – added 55 lbs

Extremely pleased with my results!

The question is regarding diet, and forgive me if I’m asking something that has been asked a million times: I watched your video on diet, and am wondering about fat loss. I have lost weight on the keto diet in the past, and have a significant amount to lose (6’1”, currently 272 lbs, goal is 210-220), but have been bouncing on and off keto, so the simplicity of your advice is appealing. Would you go ahead and count calories if the goal is that much loss? Or do you think I’d be good to just eat to satiation and focus more on eating clean? Rat 6 has helped me look, perform, and feel much better, and I’d love to protect my gains, if not get stronger, while cutting weight.

Follow-on question: I’m interested in trying intermittent fasting but have a slight issue – I’m a graveyard cop, and work out at 0600 before going home. With IF, i would be fasting from 0000-1600, eating from 1600-0000, 3-4 times a week. Any experience with IF? My concern is lifting heavy 6 hours into a fast.

Thanks, and have a great day.

ANSWER

Fat loss and caloric restriction? I’m not an expert here – as our focus is outside performance, but what I’d recommend is our diet and a different program with an endurance/work capacity focus. Understand from a strength perspective, we’re interested in your relative strength (strength per bodyweight), not your max effort strength. So by losing weight alone, you’re relative strength will increase.

The issues I’ve seen with the Keto diet, intermittent fasting, etc., is no one can stay on them long. It’s fine to try this kind of stuff for the short term, then fall back to our recommendations. But for you, I’d recommend only one change – the program, and really eating clean except for your cheat day.

Programming – pivot to our LE Patrol/Detective specific programming in the “Spirits” series, specifically Vodka. Complete the optional Friday run in the plan.

Email back on the other side of Vodka.

– Rob

QUESTION

Lookin to get back in shape after training and completing 50k. Want to keep my endurance and gain strength and muscle with functional movements. I’m a tree climber by day. Have been looking at your stuff for a while, any suggestions?

ANSWER

I’d recommend SF45 Alpha, which combines gym-based strength, chassis integrity, sprint-based work capacity, and running including a 6-mile assessment and 2-mile repeats, and two long trail runs/week.

– Rob

QUESTION

I am from Croatia. I train a lot and in april edition of Men’s health magazine in Croatia i found out the program Operator Ugly and found out a Mountain Tactical Insitute. I read about Rob Shaul and his training philosophy and i very liked because in my training i”m having an accent on functional moves. I found out that Operator Ugly is excelent,very good training program and from now one i will take it in my regular training schedules.I want to ask just one question if you could help me. When i”m doing training as an example – if i”M doing today a bench press, front squats, pulll ups and sprints, should i do the warm up just like on test – 4 rounds of 8/10 goblet squats, 8 push ups, 8 sit ups and instep stretch or i can do something else . I would like to hear what you recommending?

ANSWER

I’m not sure if I understand the question … but if you are going to do the Operator Ugly assessment, yes, follow the prescribed warm up.

We also have an Operator Ugly Training Plan which includes focused programming to include assessment scores.

– Rob

QUESTION

I will be climbing Mt. Rainier in mid July with a team as part of Climb for a Cause (raising money for our National Parks). I’ve been doing some research on training programs to get in shape. I noticed you have a Mt Rainier climbing program as well as a Big Mountain climbing program. The sample workouts look quite different from each other and the length of the program is different. I have the time to do the 10 week program like the Big Mountain but I also like the specificity of the Rainier Program. Can you provide some guidance as to which one you think would be best? I’m fairly athletic but have a non physical job and very much need to strength train and get my cardiovascular system in shape. Any insight would be greatly appreciated.

ANSWER

You’ll want to do the Rainier Plan – it’s built specifically to the vertical gain of Rainier.

Between now and starting the Rainier Plan, I’d recommend working through the Bodyweight Foundation Training Plan.

– Rob

QUESTION

Hello sir, I have recently discovered your programs and have some questions. I have a goal of entering the Air Force Pararescue program which if you’re unfamiliar consists of Airborne and Water skills. I am not a great swimmer and I’m not exactly sure how to improve my fitness in a targeted manner that will better my odds of success both in the pool and on land. Also I am not entirely sure I understand the difference between buying a program and subscribing. Correct me if I’m wrong but subscribing allows me access to everything in all programs, instead of just one if I bought it, for the life of my subscription?

If that is the case then I would likely subscribe and use your plans as a guide to better my abilities throughout the duration of my career. I am not currently enlisted as I want to go into Pararescuse directly and do well. My first obstacle will be the PAST test or something similar. This is just to get in the door and minimum standards won’t do. My second obstacle will be indoc which will focus a lot on my water confidence and ability to perform as a combat rescue swimmer/diver.

ANSWER

I’d recommend you start with an individual plan – specifically the USAF PAST Training Plan. This plan will give you a great intro to MTI programming, and kickstart your swimming improvement.

You are right about the difference between the subscription and individual plan.

Email back on the other side of the PAST plan.

– Rob

QUESTION

I am planning to climb Mt Everest in 2019. I am new to mountain tactical and just completed your bodyweight foundation plan. I am a 25 yr old 160lb male who actively rock climbs as a main source of fitness. I have approximately 12 months remaining before the big climb and am looking for guidance in the best suited plans for this. Thank you very much!

ANSWER

You’ll want to complete the Big Mountain Training Plan beginning the 10 weeks before you depart for your trip.

Between now and then work through the plans and order in the Greek Heroine Packet of Mountain Base training plans, beginning with Helen.

The Mountain Base plans concurrently train strength, work capacity, chassis integrity, climbing fitness and mountain endurance (running, uphill hiking under load).

– Rob

QUESTION

I have signed up at a new gym which has limited equipment. Good dumbbell selection one flat bench and a smith machine, pull-up and dip station few kettle bells and some machines and indoor small track. I’m trying to find a plan that i can do. Im not really sure what my focus is just yet i need to work on pull-ups for sure. Im thinking a strength plan. Can you give me a recommendation any thing would help thank you

ANSWER

I’d recommend Dumbbell/Kettlebell Moe – from our 3 stooges packet. This is a strength-focused planned which includes weighted pull ups.

– Rob

QUESTION

A few questions so please bear with me:

1. I am currently doing the military on ramp plan and up to week 5. Due to a new job within the unit my opportunities to train has been cut dramatically. Right now training only 3-4 times a week is feasible. Would love any advice you could offer on how to continue this 5 day a week program with 3-4 training days per week.

2. At the completion of the military on ramp program I will be about 2 weeks from deploying, and then about 7-10 days of transit time before I will be able to routinely train again. Any advice for some “maintenance workouts” to do until I can reliable train again.

3. Upon reaching my deployment destination I plan on completing military on ramp from the beginning 1 more time before moving on to humility. I am doing this for a couple of reasons. First of all, I absolutely love the program so hats off to you for building it. Secondly, I replaced wednesdays rucks with light recovery runs to ease back in to the mileage (I plan on doing the rucks the second time around).

Thank you again for running an incredible website, great training programs, and the new mobile app is greatly appreciated.

ANSWER

1. Do the sessions in order whenever you get to train. Don’t skip sessions.

2. Sessions from the Bodyweight Foundation Training Plan.

3. Up to you, but I’d recommend moving on to Humility.

– Rob

QUESTION

I’ve recently finished a large chunk of military training that was about 14 weeks of carrying heavy load and not getting much food or sleep in. I’m sure y’all have had experience with others in the same situation. My question is: where is the best place to start as far as getting back on track physically and nutritionally?

ANSWER

Start back with Strength, specifically the MTI Relative Strength Assessment Training Plan.

Nutrition? Eat anything you want for a week, then start cleaning up your diet. Within 2 weeks be following our nutritional guidelines.

– Rob

QUESTION

I purchased an athlete membership after looking at the plans. I am a recreational intermediate skier who was looking for a plan to help build leg capacity so I don’t feel like I am dying after 3 days of skiing in powder, etc.

I am active and fit and working on losing 20 pounds of pregnancy weight that has stuck around (I lost 30 recently). I have a small garage gym with weights and like to lift heavy.

I also do cross fit or work with a personal trainer (2-3xs a week). With the personal trainer, I usually work on my weaknesses (sprints, single leg work, working towards pull ups, etc.) along with lifting. I do not want to give up CF 2-3 xs a week but wonder what you would recommend to add into my week.

I have been looking at the run enhancement, pull up plan, and one lift per day but the recommended schedule doesn’t look like it would work in addition to CF. I plan to do the dry land ski plan in the fall.

Thanks for your input! I appreciate any advise you might have.

ANSWER

Most of our plans are full on and given the work you’re already doing with the trainer and CrossFit, you could quickly overtrain. My recommendation would be to let your personal trainer and CrossFit handle your gym-based work, and use our stuff for endurance. Specifically, the Running Improvement Training Plan – except skip the gym-based strength work in the plan and just do the running assessments, intervals, and longer runs. Start at the beginning with the 1.5 mile assessment.

You could also work in pull ups. Do the Eccentric Plan from the Pull Up Improvement Packet. These sessions won’t take much time.

Good luck!

– Rob

QUESTION

I just purchased the athletes subscription and I have about 22 week until I
report for ranger school. I was just wondering which programs you recommend I
complete besides the 7 week ranger school training plan with the time I have.

ANSWER

Here’s what I recommend:

Weeks Plan

1-7 Fortitude

8-14 Valor

15-22 Ranger School Training Plan

Good Luck!

– Rob

QUESTION

I need some advice on a training plan this upcoming summer. I am an Army National Guard soldier and a ROTC cadet with the intention to commission in 2020. I am 24, female, and rather small at 5’2″.

My training goals for the summer are:

-Be able to score a 300 on my APFT for the Fall (lastest score was 46 PU/79 SU/18:40 run)

-Train for Army Ten Miler on October 7 (team try outs are in August)

-start rucking so I can complete 12 miles under 3 hours with 35lbs by the end of my fall semester

My dilemma is that in mid-February I suffered anterior tibialis tendonitis in my left ankle from running too much too soon after a long winter of inactivity. Running has never been my strong suite and it’s something I want to and need to improve.

However, I still have tendonitis and it hurts too much to run after 10-15 min. I’m currently on a walk/run progression from my physical therapist, and 1 min jog / 3-5 min walk for 30 min is this current week’s schedule, along with other exercises given to me to restrengthen my ankle.

After I complete my physical therapy, what training plans should I start with at MTI to meet my goals? I have considered the Body Weight Foundation followed by the Military Onramp.

ANSWER

Start with the Military OnRamp training plan.

Next, move to the Army IBOLC Training Plan. This plan includes focused work for the APFT, assessed and progressed running based on a 5-mile assessment, and rucking – based on a 6 mile Ruck Assessment and should set you up well for your Fall APFT, rucking progression, and give you a head start on your 10 mile run.

I don’t have a plan which specifically trains for a 10 miler, but after the IBOLC Plan, you could modify our Running Improvement Training Plan, completing weeks 11-15 in the plan, and conducting a 9 mile assessment instead of the prescribed 6-mile assessment, and completing 3-mile repeats instead of the prescribed 2-mile repeats.

After your 10 mile tryout, move to Fortitude.

– Rob

QUESTION

I am looking to prepare myself for marine OCS. I really need to lower my 3 mile time and max out the pull-ups for the pft (a score of at least 275 is the goal) for my application. Which plan would you reccomend for me?

ANSWER

USMC PFT Training Plan.

– Rob

QUESTION

Long time fan searching for more training and diversity with my programming.

I’m the Recruit fitness coordinator for the Fort Worth Fire Department and I’ve purchased plans from MTI in the past. The Big Mountain program from Mountain Athlete. The first Fire/Rescue from StrongSwiftDurable. not to mention many of the fun functional movements that I use everyday of my training and many more that I know our recruits despise. I’d like your opinion on which program would be best or if you have a specific program for increasing run times for PFTs. I have used Hal Higdon training programs and similar other training to work on running but I’d like to see what you guys have. Perhaps a mix between the Fat-Loss program and the Running Improvement program? I program for twelve weeks of running and recruits are supposed to arrive on the first day, ready to comply with our running standards (9 min/mile), but there are always those that fail.

I’d love to hear your opinion on running improvement. thanks

ANSWER

Our Fire Academy Training Plan includes a 3-mile run assessment and follow-on intervals based on the assessment results. The progression deployed is the same as our Running Improvement plan, and this plans also includes all the other stuff needed for a successful academy.

– Rob

QUESTION

I am an 18x who has recently completed sfas. I made it all the way through but was not selected and was given 6 months in which to prepare to go again. I have been looking at your programs and just wanted to know what would be the optimal order in which to do your sfas plans.

ANSWER

6 months = 26 weeks. Here’s What I Recommend:

Weeks Plan

1-7 Humility

7-14 Fortitude

15-17 Valor (first 3 weeks)

18 Total Rest

19-26 Ruck Based Selection Training Plan

– Rob

QUESTION

I’ve been researching MTI and reading about your programming methodology and training plans. I like your work, and I have a question about which plans might work best for me.

I’m not sure if you need this information, but it might help indicate what I’m looking for. I’m a police officer. I have a fit but not very muscular appearance. I’d like to emphasize upper body hypertrophy without completely overlooking the other relevant fitness attributes. I don’t have an interest in endurance activities or any rucking or swimming. Also, in regards to the Cop Movie and Spirits packages, could you tell me if and how they are different?

I appreciate your time and any suggestions/information that you can provide. Thank you.

ANSWER

Our LE Patrol/Detective programming includes upper body hypertrophy (mass) programming on purpose – upper body mass, as you know, can act as a deterrent.

Cop Movie and Spirit Packets? Both deploy our programming methodology for LE Patrol/Detective – the Cop Movie is just a series of plans which are more recent.

I’d recommend you start with the Spirits Packet and Whiskey.

– Rob