Q&A 5.17.18

by SSD

QUESTION

So I’m 26, Army, and looking to likely hit an SFRE at in approximately a year. I know of the Rock Based Packet/Program, and I know the length makes sense, but I was also wanting to pursue hitting 315/405/495/500 on the big 3 lifts, so I was wondering (especially for some accessory work) on the idea of blending B24 with the UBRR plan, perhaps doing one day on B24, then the next day I hit that area running the UBRR programming, so I’d essentially be running a high intensity, low Volume P/P/L and Chassis alternating with lower intensity but higher Volume.

It’d end up being A1B1C1xA2B2C2x
A being upper focused days
B being lower focused
C being chassis focused
1 being B24 based, 2 being UBRR based
As long as nutrition is on point along with other aspects of recovery, does this seem like an issue programming wise?

ANSWER

Bad idea. Big 24 is way too intense.
Complete Big 24 in isolation.
– Rob

QUESTION

First, I love your training and your exercise videos.  The new app is very helpful too.  Thanks for such great content.
I’m going to do the GORUCK 50-mile Star Course June 15.  It’s a 50 mile urban orienteering course with a 20 pound ruck, and you have to complete it in 20 hours.  Would you suggest I follow your Meathead Marathon plan but double the distances and walk with a ruck? Or something more like Rucking Improvement with less weight and more distance?
Thanks so much for your help.

ANSWER

I’d recommend the 50-Mile Ultra Plan, and do the prescribed distances with your pack.
– Rob

QUESTION

I am almost complete with the Military on Ramp and have been very impressed with the program. I have seen great results thus far. My question comes in regards to the diet prescribed. In the explanation of what to eat and what not to eat, you cut out rice, bread, potatoes (except sweet potatoes you said at the end of the video). I am curious why this is? You are cutting out all the complex carbs from your diet and really are only getting carbs from the veggies? Is this correct? And is this sustainable? From my understanding carbs are the major source your body derives energy from?

As always, really appreciate what you guys do! Thanks!

ANSWER

You get carbs from vegetables and fruit.
Not all carbs are equal.
Read “Why We Get Fat.”
– Rob

QUESTION

In your Q&A someone mentioned the SF45 plan for military athletes in the 45-55 age range, but I could not find it on the available programs tree.

For me, what would you recommend as a starting program if I get a subscription?

55 yo retired LTC, 5’10”, hovering at 215#, but at 210 make Height/Weight for tape and can still max pushups and situps on the APFT but would have to gut out the run (I have never fallen out of a run in my life).

Have a partial tear confirmed by MRI of the medial aspect of the left plantar fascia that is three months from being healed according to both my podiatrist and ortho, so unloaded walking in soft shoes is fine (which I do twice a day) but running or heavy rucking activities are out in the short term.

In addition to walking I do lifting on a program similar to Rippetoe’s Starting Strength protocol, only I add kettlebell work.

Interim Lifting Goals:

Bench 255# (at 230# now)

Squat 360# (at 335# now)

Deadlift 460# (at 390# now)

KB swings, 50 w/ 106# (at 28 now w/ 106#)

Interim Goals:

Cut to 185# BW (“Pyle, you’re a disgusting Fat Body!”- Gunny Hartmann)

Reach lifting goals outlined above

Eventually get back to rucking with 50# a couple miles a day (I walk my dogs, so this time is always available)

Slowly work back into running, in that I am interested in being able to sprint as needed. My days of running marathons are over.

Develop cardio capacity through rucking, sandbag drills, or working the heavy bag.

Essentially, get back into grunt/operator shape, except on a program that limits the impact.

Equipment available:

Home gym with squat cage, lat pulldown and row, adjustable bench press bench, two Oly bars, about 700# in Oly plates, adjustable dumb bells, an assortment of kettlebells ranging from 15# to 106#, sandbags in 50 and 70# weights, treadmill, weighted vests (20#) and weighted ruck (40#), heavy boxing bag and double end bag, pullup bar, treadmill, stationary bike and elliptical.

Thanks in advance for the feedback.

ANSWER

Here is a link to the SF45 Plan Packet. Start with SF45 Alpha.
These all have a significant endurance element – but no rucking. Running, mostly. You’d need to sub in your elliptical or bike. For the sub, if the plan calls for a 5 mile run, assume you’d run 10 minute miles and bike for 50 minutes.
– Rob

QUESTION

First off, mad kudos on your programming. Started on the Ruck-Based packet a little less than a year ago and I just began the Selection plan. Every plan has been a challenge from start to finish and I can’t imagine how far behind I’d be if I’d decided to “Do it live.” It’s been the best money I’ve spent all year, period.
That said, I just signed my 18X contract yesterday and it looks like I won’t be shipping out until 2 July. So now I’ve got to fill in an extra 3 weeks of training I wasn’t planning on having. I know in the past you’ve recommended that guys just do Humility until it’s time to start the SFAS plan, but would it be possible to add some heavy ruck work on the Saturdays so I don’t lose conditioning from the work I did during Fortitude? Those 75# ruck runs were heinous at the start but I’m really proud of the improvement I made and I don’t want to backslide.
Thanks again for the programming and the help over these last 10 months. Gimme a holler if you need more info.

ANSWER

I assume you’ll complete the Ruck Based Selection Training Plan directly before basic, so no, don’t add heavy rucks to Humility. Complete the plan as prescribed.
– Rob

QUESTION

I’ve been a subscribing member for many years and I just wanted to get your opinion on which way I should turn in my training, seeing as I’m about to retire from the Army in a few months. I’m finishing up the Busy Operator III plan next week and have used many of your other training plans, mostly from the Military side of MTI. I’m 47 yrs. of age, have spend the majority of my career in Airborne Infantry units (not riding a desk, but ALWAYS LEADING MY TROOPERS FROM THE FRONT:)), and still feel I have lots left in the tank:). I’ve looked at SF45 as well as the Greek Hero Training Plans, but again just wanted to get your opinion on which way this soon to be former action guy should turn. As always, THANKS FOR WHAT YOU AND YOUR TEAM DO.

ANSWER

Congrats on retiring!
Training: SF45 Packet – starting with SF45 Alpha.
– Rob

QUESTION

I was hoping to pick your brain on which training program to pick.
6 weeks ago I climbed Aconcagua: solo, unsupported, no porters or animals, carried all my gear by myself, in 6 days. It felt good, I felt strong and prepared.
In another 6 weeks, I’m going to try to ski Denali. Similar concept: West buttress ski descent, solo, unsupported, rapid ascent (obviously weather permitting). The 2 main differences from Aconcagua are: heavier pack to carry and being on skis. I will try by best to avoid having to haul a sled. I will get pre-acclimated with Hypoxico tent. My goal is to have acclimatization and fitness at such level that these two are a non issue on the mountain and my only variable is a weather window.
I continue doing my regular training: leg blasters, weighted step ups, carry uphils, posterior chain exercises, sandbag get ups and core and strength.
I had looked at your preseason backcountry skiing program. Any other alternatives you may recommend?
What program could I adapt for the next 6 weeks before my trip?
Thanks a lot!

ANSWER

Yes on the Backcountry Ski Pre-Season Training Plan. The only change is to increase the pack load for all step ups from 25# to 40#.
Congrats on Aconcagua. Please be safe and smart on Denali.
– Rob

QUESTION

Need some advice on how to improve my 5 mile time. As per the above, my ruck times are great but my 5 mile is around 42 min. I am curious on what steps I should take in conjunction to the Ranger Packet programming to assist.

Lastly, if unit morning PT switches I will drop another note as we are under new management (new CPT) beginning in about two weeks.

Thank you for all you and your team continue to do,

ANSWER

The Ranger School Training Plan includes focused work for the 5 mile, and you’re already doing hard intervals in Valor. Definitely don’t add any extra training and trust the programming.
Best might not be to train harder, but look at your shoes and technique. Research POSE Running and Chi Running.
– Rob

QUESTION

I just finished the ultra pre season plan. I have to stay I’m in the best running shape of my life! I’m going to start the 50 mile plan, but I would like to add in some rucking. I just made SFRE and I expect to go to selection in about a year and want to maintain that specific shape. How would you recommend I approach this?

ANSWER

– Rob

QUESTION

Follow up question related to Patrol/SWAT base programming needs. My department’s SWAT team is only part time due to it being a “smaller” city. For them time is split between Patrol and SWAT assignments as needed. What type of base programming would you recommend for athletes such as this? Rotations between Patrol/SWAT day to day programming, or to narrow it down to one specifically?

My other question would be this- if you recommend narrowing it down to one type of programming, what would you think about an officer adding hypertrophy to the SWAT programming? Is this possible? I have always loved the fact that you included the upper body mass for intimidation sake, but I also know that you might consider it a hindrance for SWAT athletes.

I would be very interested to hear your thoughts.

ANSWER

I recommend Part-Time SWAT train for their full-time job – Patrol or Detective – show do the Patrol/Detective programming.
This answers your second question.
– Rob

QUESTION

I was looking for a new plan and was hoping you might have a suggestion. I’ve done the military on ramp, humility and valor plans in the past and really enjoyed the results. However, I’m currently trying to recover from Achilles tendonitis with a physical therapist, so running, high load and high impact leg exercises are not possible. With those limitations I’m struggling to know how to maintain overall general fitness, do you have a plan that could work?

ANSWER

I’d recommend you train around your wounded limb and complete the Training Plan for Athletes Suffering Leg Injury.
– Rob

QUESTION

Just learned my ankle injury/survey from 34 years ago won’t take running any longer or hard pounding. What are best options for cardio, legs that doesn’t bang ankle joint a much

ANSWER

Cycling or step ups.
– Rob

QUESTION

I am an Army Officer preparing for Ranger school this summer, and I need to improve my push-ups significantly. I seem to have plateaued in the mid 40’s. I max my 2-mile run and sit-ups on the APFT, and I have a 2:04min 12-mile ruck march time, so I have a good overall fitness level – it’s primarily my push-ups that really suffer.
I typically train push-ups every other day with various bodyweight exercises and push-up variations, supplementing some bench press in their about once a week. My graders say the quality of my push ups is excellent, it’s the quantity that sucks.
Any suggestions for increasing my push-up’s into the mid 70’s?

ANSWER

Work through the progressions in our Push Up Improvement Packet.
– Rob

QUESTION

I’m an ROTC student at Texas A&M. I am looking for a PT plan to help prepare me for advance camp this summer and my dad recommended y’all since your Afghanistan prep plan worked very well for him before he deployed. I was wondering if you had a recommendation for which pt plan to buy, IBOLC or Ranger. Any advice would be much appreciated.
Thanks for your time.

ANSWER

– Rob

QUESTION

I am an outrigger canoe paddler looking for a training plan. I’m 58 and have a good training background. Fighting back from some complications with prostate cancer / surgery but close to where I was beforehand. I have always been a middle of the pack finisher and looking to improve. Time / Distance for most races is  +/- 12 miles = 2 hours

At my strongest, about 5 years ago when I was lifting more, I had a 300# back squat, 450# deadlift, 145# press, 185# clean.

ANSWER

– Rob

QUESTION

I see that you recommend particular bodyweights as ideal at different heights for the military athlete. I was unable to track down your guidance for a 5’9″ male, or any supporting evidence you guys have. I’m not doubting your experience, but a study would be very interesting. Thanks for the training.

ANSWER

Better look at our assessments. I’d recommend starting with the MTI Relative Strength Assessment – which automatically scales for bodyweight and in doing so can compare the relative strength of different-sized (weight) athletes. I put a handful of Marine 1st LT’s through the assessment last week (http://mtntactical.com/knowledge/relative-strength-snapshot-of-marine-corps-junior-officers/).
My guess for someone 5’9″ would be around 175# in bodyweight, but people are built different. The beauty of the Relative Strength Assessment is its objectivity.
– Rob

QUESTION

Do you have workout plans for specific sports or hobbies ? i was looking for archery and kayak.

ANSWER

No fitness plan, but we have done some work on Archery Stress Marksmanship for bowhunting, Here, Here and Here.
– Rob

QUESTION

I am scheduled to attend IBOLC and Ranger school in the next few months (I dont have a set date yet).  Which program you recommend for this time frame? It seems the Ranger program is designed for several months out.

ANSWER

You may have been looking at the full packet. The Ranger School Training Plan is 8 weeks/2 months long. You’ll want to complete it directly before Ranger School. I’m not sure how much time you have, but I’d recommend working through the plans and order in the Virtue Packet prior to beginning the Ranger School Training Plan.
– Rob
FOLLOW UP QUESTION
The time between now and IBOLC is tentative, sine I’m waiting on my clearance to clear. I will only have a week  or so between BOLC and Ranger School, however.
In this scenario what do you recommend?
ANSWER
I’d recommend completing the Ranger School Training Plan prior to IBOLC. – Rob

QUESTION

I need some help choosing a workout plan(s).  I am working to go AF PJ indoc next spring. I am doing bodyweight exercises now and swimming, but I am just now starting to run coming off a bad shin splint. I was in indoc before, but tapped out due to poor mental readiness. The workout style I didn’t prior (run, calisthenics/powerlifting, swimming) made it so I was already at grad standards by week two.

I’d like to add more endurance weightlifting/ functional fitness/ CrossFit style workouts to be more of my main focus with running, swimming, and bodyweight.   Any suggestions would be great. Thank you

ANSWER

 

Work through the plans and order in the Pirate Packet for SOF with water-based mission sets. These plans – after Military OnRamp, include strength, work capacity, endurance (running, swimming, rucking), chassis integrity, chassis integrity.
– Rob

 

QUESTION

I am writing hoping to be pointed in the right direction. I am currently a civilian preparing to enter the Special Tactics Officer (STO) pipeline, a CCT that I am working with recommended your programming.
I have taken a look at the plans listed within the “USAF CCT/PJ/CRO Training Packet” and I am  trying to figure out where to best start. I am well above average physical shape and have been training hard for the last 4 months, this is also the second time I have prepared for a spec ops selection. I am looking for a program that helps me plan out with long-term goals and quantifiable improvements in swim/running/ruck/cals/olympic lifts.
Based on my current PT numbers/fitness level I think that following the exact packet programming in order doesn’t make sense. I also do not have 53 weeks to prepare, I have approximately 25 weeks.
I definitely want to do the 9 week “USAF CCT/PJ CRO Selection Training plan” closer to my ship date. What programming would you recommend in the interim? I am considering combining the PAST training plan with a strength plan like the “big 24”. What would you recommend? Any guidance on how to best utilize my time would be greatly appreciated. Thank you in advance for your time.

ANSWER

I’d recommend you drop into the plans from the Pirate Series for SOF with water-based mission sets, until 9 weeks out, then complete the USAF CCT/PJ/CRO Training Plan directly before selection. Specifically …
Week   Plan
1-6        Barbossa
7           Total Rest
8-13      Black Beard
14         Total Rest
– Rob

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MTI’s Top Selling Training Plans for April 2018

by SSD
Just. Keep. Grinding.

MTI’s Top Selling Training Plans for April 2018

  1. Athlete’s Subscription
  2. APFT Training Plan
  3. Bodyweight Foundation Training Plan
  4. Running Improvement Training Plan
  5. Military On-Ramp Training Plan 
  6. Fat-Loss Training Plan
  7. Core Strength Bodyweight Only
  8. Hypertrophy for Skinny Guys
  9. Humility
  10. Big 24 Strength Training Program
  11. Low Back Fitness Training Plan
  12. Chassis Integrity Training Plan
  13. Fortitude
  14. 357 Strength Training Plan
  15. Valor
  16. Ranger School Training Plan
  17. Kettlebell Strength – Working Strength
  18. FBI Special Agent PFT Training Plan 
  19. Law Enforcement Academy Training Plan
  20. GoRuck Challenge Training Plan

Learn more about our Plans and Subscription HERE

 

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Sandbag Keg Lift

by SSD

 

Set two boxes on top of each other at 40-48″. Set a sandbag next to you, with the box on the opposite side. Lift the sandbag across your body to the ledge of the box, and return it to the ground.

3x Keg Lifts means 3x reps facing one direction (moving sandbag from right to left), then turn around and complete 3x more (moving sandbag from left to right).

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Arete 5.10.18

by SSD

Military

Going Back to the Future: Time for Change in Afghanistan, Small Wars Journal
Marines Re-organize Infantry For High Tech Warfare, Real Clear Defense
Why Are So Many Fighter Pilots Leaving the Air Force?, Real Clear Defense
Air Force’s Secret F-22 Production Restart Study, The Drive
Army Sends New Helicopter-Attacking Stryker to Europe, Warrior Mavon
Pentagon Moves Closer to ‘Swarming Drones’ Capability, Washington Post
Balancing Army Readiness with NSA Mission: A Case Study of the 717th Military Intelligence Battalion, Small Wars Journal
Did military hide the real mission of the Niger ambush from Congress? Defense News

Homeland Security/First Responder

Number of Refugees Entering the US Has Fallen – Esp. Among Muslims, Pew Research Center
US Citizens Responsible for the Vast Majority of Terrorist Plots in the US, Homeland Security News
Cause of Blaze that Injured 9 Conn. Officers Still Unclear, Police One
Wildfire Destroys 27 Structures in Catskills, Wildfire Today
Criminals Used Drone Swarm to Obstruct FBI Hostage Raid, Police Magazine
Manhunt for Gunman after ATF Agent Shot in Chicago, Police One
Seattle Police Officer Faces Discipline When He Should Be Commended, Law Enforcement Today
Thousands join law enforcement in tribute to slain Maine deputy, PoliceOne Daily News

Mountain

Exploring Colorado’s Abandoned Ski Areas, Unofficial Networks
The Unquenchable Thirst – Dry-Throat in the Mountains, American Alpine Institute
Is the Token Female in Ski Movies a Thing of the Past? – Finally, a major ski movie is starring a nearly equal proportion of women to men, Powder Magazine
Illusions of Safety: After a friend’s avalanche death, a lesson in intuition, Backcountry Magazine
May is Money on Mount Hood – How to make the most of spring skiing on the Oregon glacier, Powder Magazine
They Had Us at ‘Everest Time Lapse’, Adventure Journal
Reinhold Messner and Peter Habeler, 40 years ago Everest without supplementary oxygen, Planetmountain.com
Himalaya Spring 2018: Summit Schedule Starting to Firm Up on Everest, The Adventure Blog

 

Fitness/Nutrition

Fasting Boosts Stem Cells Regenerative Capacity, Science News
Favorite Post Sufferfest Food, Outside
How HR Variability Tells You When to Hammer, Outside
Eat Big to Get Big? Breaking Muscle
The (Maybe Not So) Definitive Guide to Cold Therapy, Mark’s Daily Apple
Eggs not linked to cardiovascular risk, despite conflicting advice, Science Daily
Keto Constipation: Why it Happens & What to Do, Robbwolf.com
The Best Books For Fitness and Rehab Professionals, The Barbell Physio

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Q&A 5.10.18

by SSD

QUESTION

So I have been online with MTI for about three or four months. Great site!!!  I’m in law enforcement in Canada and really like the variety available from your site. I was looking through the many programs you offer and couldn’t locate anything that included some fitness with firearms stress training etc. I did find the carbine 100 yard training but I’m wondering if you have anything similar but with firearms. I’ve found that a lot of officers just go to the range and stand there with resting heart rate of a guy eating is fruit loops and reading the paper in the morning. The carbine training gets the heart rate up, but we don’t always have the 100 yard range to work with. I train with both carbine and a glock, and glock shooting is usually at our indoor range that’s 25 meters only. I’ve looked all over the internet for programs that combine fitness with guns and can’t find anything. Maybe it’s on your site already and I just haven’t located it. I know for tactical applicants that this is huge aspect and being able to shoot etc under high heart rate. If you had a course that tied firearms shooting in at least twice a week that would be awesome. In addition to that, adding a cognitive element to the fitness and firearms would encompass everything. I’m just not creative enough to put something together and love following a template laid out in front of me. Basically read something, run around and get heart rate up, shoot something and then write down what you read/memorized. Let me know if you have something like that.

ANSWER

MTI’s “Range Fitness” system can be used for any type of firearm – and we’ve used it for pistols, as well as carbines at various ranges.
Importantly, MTI’s Range Fitness system isn’t “PT at the range” – it’s a system specifically designed to train accurate marksmanship under stress.
The system is built around “training sessions” each of which includes specific Range Fitness stress events, as well as basic fundamentals training. The overall goal is to improve performance in the Range Fitness events, but we learned early on that just practicing the events again and again ultimately leads to a plateau in performance.
The events do a great job of identify shooting fundamental shortcomings. But we found we had to take a step back from the events to work on fundamentals, and then apply those improved fundamentals to the stress events to see improvement.
In terms of fundaments, trigger control and follow through are everything!
We apply 4 stressors during the Range Fitness events –
– Physical (burpees or shuttle sprints)
– Time Limit
– Ammo Limit
– Competition (we often have athletes perform the events side by side – to add to the stress)
Below is a Pistol Range Fitness training session we’ve deployed. Each Part (1-4) is completed, and each completed sequentially.
Parts (1) and Parts (4) are individual range fitness events (the session starts with one out of the gate).
Parts (2) and (3) train fundamentals. Part (3) is a ball and dummy drill. We found that the ball and dummy drill, by far, is the most effective drill for training trigger control.
Email any questions.
– Rob

QUESTION

I am interested in the CDQC training program, is there any way to check what fitness level is required in order to start this program?

ANSWER

At the product page (http://mtntactical.com/shop/cdqc-training-plan/), click the “Sample Training” tab to see the entire first week of programming. You can complete this and see how you fare.
– Rob

QUESTION

Quick question: I understand why you want to stay away from bad carbs like processed sugars and bread, but what’s wrong with complex carbs such as brown rice and quinoa? I saw where y’all recommend lean meat, nuts, fruit but stay away from rice. Why is this?

ANSWER

I don’t get into detailed arguments about nutrition/diet. In general, according to “Why We Get Fat,” seeds are okay … but I’d recommend you read Taubes’ book and decide what’s best for you.
– Rob

QUESTION

Looking ahead to the Big 24v4 in the PJ/CRO packet, and noted there are no deadlifts. Searching around your site, it looks like you generally dislike deadlifts for their injury potential and prefer the hinge lift.

I’m the poster child for poor deadlift form, with tight hamstrings generally leading to a rounded back. I have been using a trap bar with handles, and the couple extra inches of height lets me execute the lift properly.

What is your current thinking on deadlifting generally and on trap bar deadlifts specifically? Noticed that you stated you avoid trap bar lifts as most people do not have access to one. This aside, any issues using one?

ANSWER

We prefer the Hinge Lift to the deadlift and often prescribe in our programming. I find it a little safer and feel it does a better job of training the butt/hamstrings.
In Big 24 I prescribe the walking lunge for posterior chain work – it’s my favorite posterior chain exercise – more so than the Hinge Lift.
Trap Bar Dead Lifts? Okay … and safer than the regular deadlift. In Big 24, you could replace the lunges with this exercise or the dead lift if you wanted.
In general, I don’t get into exercise arguments. If you have success with the deadlift, do it.
– Rob

QUESTION

I am a fairly fit 57-year-old male, 5 11, 170#. I am a hiker and a skier. I have not been in the gym for quite a while and although I am pretty active physically, I feel like I need to get back in the gym and build strength and stamina before I get on a ski-specific exercise regimen before the next ski season. Which plan or plans would you recommend as a starting point and pre-season?

ANSWER

Start with a strength plan – I’d recommend the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

I have started to do some bouldering to get ready for summer. I am a beginning climber and get to the wall at 5 am and have the place to myself
How long should I rest between attempts as I don’t have to share?
Also I can only comfortably do V1s and maybe a V2 if I am lucky.  What would be a normal progression of difficulty if I am bouldering once a week?
Thanks

ANSWER

We don’t prescribe rest between V-Sum attempts. Developing your V-Sum strategy is actually part of the training power of the V-Sum. You have to get 8 problems, but only your top 8 count.
Should you try your more difficult problems first, with more rest between – to get the highest points? Should you knock out a couple easier problems first to work toward your minimum 8 problems, then try the harder ones, even though you may be a little fatigued?
After you go through it a couple times you’ll see.
Progression Pace? Can’t answer for you – everyone is different. In general, however, you’ll get better fast initially – but then the gains will come harder. So initially you may be able to improve your V-Sum score by 5 or more points over the previous effort, but a few weeks in it will be all you can to get 1-2 points higher.
– Rob

QUESTION

One week ago I suffered a grade 2-3 AC joint separation in my right shoulder after going over my handlebars during police mountain bike training.  I’ve elected not to do surgery and start physical therapy next week.  Does the arm injury training plan also avoid an injured shoulder and if not are there certain exercises I should mod/skip?

ANSWER

The Training Program for Athletes Suffering Arm Injury is not a rehab plan for your injured shoulder – it trains the rest of your body around your injured shoulder while you recover.
Others have used it for shoulder injuries – but know the plan does include jumping and running, etc. and for some shoulder injuries can’t take this jostling around. I don’t know in your case.
– Rob

QUESTION

I’m looking for a new workout and I’m having trouble finding the “perfect one”. I’m currently active duty Army Infantry so I’m looking for something I can do in addition to day-to-day PT that really focuses on building overall strength and endurance. I have done the Work Capacity 1 Plan and the Ranger Prep in the past. Any recommendations would be greatly appreciated.

ANSWER

– Rob

QUESTION

About a year ago I suffered a fall while on rope (I teach High Angle Rescue) which resulted in an Open Reduction Internal Fixation surgery on my right ankle. It has taken a long time to recover; I was on the couch for 3 months. I suffered a significant pulled groin at the 5 month recovery mark which set me back even further. I’m looking for a recommendation that can get me back in the game. I’m very active outdoors and am looking to begin BJJ. I’d like to focus on rebuilding muscle, increasing endurance, and injury prevention for the long term. I don’t mind paying for a private coaching session, but thought I’d reach out and see if MTI had anything that would help. Thanks much.

ANSWER

From our stuff, I’d recommend you start back the Military OnRamp Training Plan.
– Rob

QUESTION

I was on your website looking at workouts and was trying to find one that would work for me. I’m looking at getting back into competing at a high level of wrestling and training. I saw you had a BJJ workout but didn’t know if you had any other recommendations on other workouts that might work.

ANSWER

The BJJ Plan is our only sport-specific plan for grappling and is what I’d recommend.
– Rob

QUESTION

I tore my ACL about 2 weeks ago and haven’t yet had my surgery.  I am currently inure-had to ensure my knee is in good enough shape to get the surgery.  Regardless, I’d expect that I am about 2-4 weeks away from surgery.
While I am working with my doctor and a PT to both pre-had and rehab (post surgery) my knee, I want to make sure I stay as strong as possible for my climbing and mountaineering activities. I was curious which of the two programs you would recommend and why?
While I will be unable to exercise for likely 2 weeks after my surgery and will have to be very careful within the first 3 months of my surgery, it seems like either could be an option, which is why I was looking for a recommendation.  Let me know if there is anything else I should consider.
Thanks!

ANSWER

You’ll want to use the Leg Injury Training Plan. This isn’t a rehab plan for your injured leg – but trains the rest of your body around your injury.
The Post-Rehab Plan is to be completed after you’ve recovered, and are released from physical therapy.
– Rob

QUESTION

I have about six months to prep for National Guard SFAS, which is a three day  “mini selection”. (Hopefully) immediately following that I will go to regular army SFAS. Would you recommend just doing the last 6 months of your SFAS packet, or cherry pick a few that would be most beneficial with my time? If the latter, which would you recommend with a 6 month timeline?

ANSWER

6 months is 26 Weeks. Here’s what I’d recommend:
Weeks  Plan
1-3        Military OnRamp – First 3 Weeks
4-10      Fortitude
11-17    Valor
18         Total Rest
– Rob

QUESTION

I was  checking out your kettlebell workouts.
I’m a 46 y/o fire fighter. I’ve been lifting weights  for a long time , I played college football. I’m thinking of starting a kettlebell workout. I seem to always tweak something from either  deadlifts  and squatting. I also don’t do any distance running, but I did start Hills. I notice there is a lot of running in your programs. Just checking to see if it’s a good fit.
Thanks coach.

ANSWER

I’d recommend you train specifically for your job as a professional Fire/Rescue Athlete and complete the plans and order in our Big Cat Series of Plans for Fire/Rescue. These plans concurrently train strength, work capacity, chassis integrity (core) and tactical agility.
Start with Jaguar.
– Rob

QUESTION

A friend of mine pointed me to your site, and I’ve been looking through the basic starter plans, but not quite finding anything that fits a bit of a unique situation.

I’m 32, Male, and about 140 pounds. I’m not looking to massively bulk up or go for numbers bragging rights. I just want to develop a foundation of general fitness, starting with cardiovascular health. At present, I do 30-45 min straight every day on a bike trainer, ranging from 65-85 rpm depending on where in the workout I am.

I’m just not sure where to go from there, and that’s why my friend pointed me here. In looking through your programs, however, most tend to be heavily running oriented. I have a hard time with endurance running due to the high impact on a knee and a shoulder I’ve had surgeries on, hence I started with cycling. Short sprints are okay.

Can you help me to understand how running and cycling compare, and if cycling could be substituted into some of the basic programs?

Thank you for your time,

ANSWER

Our focus is mountain and tactical athletes – who, with the exception of mountain biking, use their feet for movement.
For you, I’d recommend starting with our Bodyweight Foundation Training Plan. You can sub biking for the running in the plan – think time, not distance. So, if the plan calls for a 3 mile run, assume you’d run 10 minute miles and bike for 30 minutes.
– Rob

QUESTION

I’m currently in the Army and I’m preparing to go to SFAS in August. I have done the valor program before which was my first introduction to MTI. So my first question is where I should start within the progression to eventually do ruck based selection. Second, I have to do pt every morning which at times is unpredictable, which makes following a program pretty hard. I can get into more detail if need be. Also, I’m in the infantry so I go to the field a lot. So what should I do if I miss a week?  In advance, Thank you for your time.

ANSWER

By my count you have 16 weeks until August.

Weeks  Plan
1-7     Fortitude
8         Total Rest
Morning PT?
Do your MTI programming in the evening/afternoon as a 2-a-day. When they conflict, do your best.
Miss a week? Start back where you left off.
– Rob

QUESTION

Hey coach- ultra preseason week 6 Tuesday says:
 (3) 10-8-6-4-2 for time

Scotty Bobs @ 15/25# (each push-up is a rep)

Squat Jumps”
What should look like? What does for time mean? I get the exercises themselves.
Love this plan! Noticing huge difference in my strength and durability. Moving on to ultra plan after this.  I have a 16.2 mile trail race in two weeks, any thoughts on how I should taper for this or do you think I should just continue with the preseason plan as scheduled?  The rest of the season will have ultra races rather than a shorter race such as this.
 Thanks very much for your help!

ANSWER

10x Scotty Bobs
10x Squat Jumps, then …
8x Scotty Bobs
8x Squat Jumps, then …
All the way down to 2x of both exercises.
Trail Race?
Short and fast 2 days before, total rest day before.
– Rob

QUESTION

I’m a 18B at 3rd SFG I also getting in to the sport of 3-gun. I have a membership and would like to know is there some plans that you have that can help me in the sport and at the sametime keep me in good Army PT shape. I was thinking Work Cap would be the way to go but I wanted to ask before I just go and start. Thank you.

ANSWER

I’d recommend Valor.
– Rob

QUESTION

I am currently looking to improve my Powerclean 1RM, and I’m wondering if you have a training plan you would recommend I use to improve my 1RM for this lift?
Thanks,

ANSWER

I’d recommend the MTI Relative Strength Assessment Training Plan. The Power Clean is one of the assessment exercises.
– Rob

QUESTION

I just got myself into climbing and want to start the mountain base fitness program, which also includes some climbing. I know this has been answered somewhere, but I can’t find it. What order do I do them in? Also, I’m doing the Spartan Super in July. What little extra stuff can I do in this program to help prepare for it?

ANSWER

Complete the Greek Heroine Plans in the order listed in the packet, beginning with Helen.
Spartan Super? Best would be to train sport-specifically for this race in the 6 weeks prior. We don’t have a Spartan Super Plan, but do have a Spartan Beast plan – which as I understand it, is longer.
– Rob

 

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Ode to the Sandbag Getup

by SSD
By Jason Ford
Captain, Houston Fire Department 

 

If you’re doing MTI programming you’re likely acquainted with the sandbag getup. For those that have not spent time under a sandbag getting to and from the ground, you are now on notice that the holy grail does exist. It is the most simple and real-world useful exercise in the playlist. It sucks! It isn’t sexy and bragging about your numbers won’t give you much street cred but it will improve every facet of your game.

Here is my shortlist of the benefits of the sandbag getup:

 

1. The sandbag getup is scalable to everyone from kindergarteners to old folks.

It doesn’t matter where you fall on the bell curve of physical fitness. The user can adjust load, volume, speed, break it into its individual elements, etc. The sandbag getup is versatile, useful, and welcoming of everyone.

 

2. Sandbag getups train a tactical athlete movement pattern that spans the full spectrum of mountain athletes to patrol officers.

Going to the ground and back up again under load is not likely to be a high-frequency movement in your day today. But we all do unloaded getups multiple times a day, the sandbag getup serves to make that much easier. If we’re doing it under load it’s probable that things have gone bad. A few examples: the LEO having to fight to get off of his back in a physical confrontation with a bad guy, the soldier who has to get his wounded buddy picked up and moved to a safer location, or the firefighter, fully geared up working primary search of a residence moving from standing to the floor looking under beds.

 

3. Barbell training is damn near unbeatable for building strength over time. Sandbag getups make barbell training even better.

If barbell training is Bill Belichick, sandbag getups are Tom Brady. We’ve all had those little annoying injuries that come with barbell training. The shoulder twinge, lower back tweaks, and gimpy knees. This is where the sandbag getup makes its money by shoring up the combat chassis. You build a stronger “core” and strengthen every other part of the chassis through multiple planes and ranges of motion. If your squat numbers don’t improve after a cycle of sandbag getups, there is something very strange about your body and you should consider donating it to science.

 

4. Training the sandbag getup is an elite mental strength development tool.

The first time you do a max rep, 10-minute set is a spiritual event. You’ll be deep down the rabbit hole of suck breathing uncontrollably, seeing tweety birds wondering which side of the Great Divide you’re on. The next time getup day rolls around though you focus on controlling your breathing. It still sucks mightily, but you can control your breathing with the heart rate clicking somewhere north of 180. The tweety birds are at bay, getting up and down and up again becomes the sole focus in this moment. You have control of your response to the suck. Improvement. Then the next time around Rob programs for you to hit the same rep total with less time or gives you another 20 pounds in the bag. →Stimulus  Response. Embrace the suck.

 

In the end, we’re talking about a bag full of sand, rocks, legos, or other assorted crap you repeatedly lie down and stand back up with. There are no infomercial gadgets or magical pills here. It is absolutely Sisyphean in nature just like a hundred other things we do in life. We suck it up, we do them, they get easier and we get harder. Do hard shit → get hard. 

 

Questions? Email Jason Ford

 

 

You Might Also Like 5 Great Sandbag Exercises

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“Geek Cycle” Researching Working Strength Progression, Work Capacity Power Production, Endurance Mode Transfer and Hang Board Interval Protocols

by SSD
We’re using back squats and bench presses to test Working Strength progression programming and effectiveness.

By Rob Shaul, Founder

The MTI Lab Rats began another of our “geek” cycles a couple weeks ago. We used these cycles to study and test programming. This cycle is researching four areas.

(1) Strength: Testing Working Strength Programming Progression

MTI’s Working Strength Progression is our latest and newest strength progression and this cycle we’re testing a set rep scheme using barbells.

The set/rep scheme is based on our existing Density Strength progression – which deploys an interval clock, and percentage-based progression based on a 1RM. Density Strength has been a proven strength builder for us over the years. Another great feature of this programming is its efficiency.

With Density Strength, we complete a 1RM (1 Repetition Maximum) and then begin the progression with 5 Rounds of 4 reps at 80% 1RM, every 90 seconds.

We generally complete each progression level twice, then keep the reps per round the same, but increase the load by 5% – so the second progression would be 5 Rounds of 4 reps at 85% 1RM, every 90 seconds, then 90%, etc.

For this test on Working Strength, we’ve kept the 1RM test, 5 Rounds and 90-second interval but manipulated the load (% of 1RM) and the reps. Specifically, instead of keeping the reps the same as we move up progression levels and progressing the loading, we’ve kept the loading the same, and increased the reps. See below:

Two exercises are being deployed for this test – back squat and bench press.

We’re looking at two elements here – First, whether or not the Lab Rats can keep up with this progression schedule – each level will be trained twice.

Second, do they increase max effort strength?

We’ll re-test 1RM mid-way through and at the end to see if this progression leads to mass effort strength gains, and if so, how these compare to our other strength progressions, where for trained athletes, we’ll regularly see a 10-20% increase across a 5-6 week cycle.

 

Half way through 3 minutes of Power Clean + Push Press for Reps

(2) Work Capacity – How Does Power Compare Across 3 Events?

For years we’ve experimented with using power to program and progress work capacity. Under MTI programming, work capacity events are intense, sometimes multi-modal and last 30 minutes or less.

A couple years ago we spent some time trying to develop a tactical athlete work capacity standard. For more read Part 1, Part 2 and Part 3.

Simply put, “Power” is the rate of doing work – typically measured in Watts (w).

Power (P) = Work (w) / Time (t) , and…
Work (w) = Force (f) x Displacement (d), and…
Force (f) =  Acceleration (a) x Mass (m), and…
Acceleration (a) = △Velocity (△v) / Time (t), and…
Velocity (v) = Displacement (d) / Time (t)…

…Thus…

Power (P) = Mass (m) x Displacement2 (d2) / Time3 (t3)

There are three ways to increase Power.
(1) Move heavier stuff (increase mass)
(2) Move stuff further (increase displacement)
(3) Move stuff faster (decrease time)

Improving any one of these factors (while the other two, at least, stay the same) will have a positive effect on power.  Changes in time typically have the greatest impact on power output (time is cubed), followed by displacement (displacement is squared), followed by mass.

At the meso-level, or cycle level, we currently program work capacity events based on duration – 5, 10, 15, and 20-30 minute events. Often, we’ll deploy the same event multiple times through the cycle, and progress the event.

For example, a multi-modal, 5-minute event for men could be 5 Rounds, every minute on the minute (EMOM) of 5x Power Clean @ 115# + 5x Box Jumps @ 24″ + 5 Burpees.

A simple, in-cycle progression for this event would progress this to 6x reps of every exercise, then 7x, etc., while keeping the interval (EMOM) the same.

We can do better – and perhaps the answer lies in using power to program and progress work capacity events.

For example, instead of using different durations, we could program different power outputs … for example, 100 watts, 200 watts and 300 watts.

We could similarly use power to progress the same event.

Power-based progression is used to great effect for cycling and rowing – where bikes and ergs have handy power meters to do the math for the athlete. It’s more complicated for gym-based events, where individual athlete height and weight matter and must be part of the equation.

For this cycle, we’re simply interested in how individual athlete power output compares across 3 individual events. To make things simple, we’ve kept the duration the same – 3 minutes. We’re testing max reps in 3 minutes for (1) Box Jumps @ 24″; (2) Power Clean + Push Press @ 65/95#, and; (3) Sandbag Getups @ 40/60#.

We’re simply interested to see if the same athlete demonstrates similar power levels across all three events, and how difficult it is for us to calculate this power output.

 

Hammering through 266x Step Up Intervals

(3) Endurance – Does Work in One Mode Transfer to Improvement to Another Mode

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.

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

For this mini-study we’re testing unloaded step ups and unloaded running.

Week 1 of the cycle, all the lab rats completed a 3-mile run for time and 800x step ups for time. Then I split the lab rats into two groups – running and step ups.

The running group completes hard 1-mile intervals on Tuesdays, and a moderate-paced 4-mile run on Thursdays.

The step up group completes hard 266x (1/3 of 800) step up intervals on Tuesdays and moderate-paced 1,000 step ups on Thursdays.

Mid-cycle and the last week, the lab rates will re-test both 3-mile run and 800x step up times. We’re interested to see how running group’s improvement in step up performance compared to it’s running improvement. We expect their running improvement to be greater.

Likewise, we’re curious how the step up groups improvement in step ups compares to its improvement in running. We expect their step up improvement to be greater than their running improvement.

For both groups, we’re really interested in how much improvement, if any, they see in the other mode.

 

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

(4) Climbing – Testing Hang Board Intervals

During this Spring’s 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 research that 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 researches found that the average time per hand hold over the course of the competition was 8 seconds and it appears this durations is what many hang board interval protocols are based on.

So this cycle we’re comparing two separate work/rest intervals, each with a 1:3 work to rest ratio: (1) 4:12, (2) 8:24.

The “test” is a dead hang for time on the rung of our hardest campus board – an edge with approximately 1 inch.

All the lab rats completed the dead hang for time on this ledge, then were split into two groups, 4:12 and 8:24.

Here’s the protocol:

3 Sets ….

8 Rounds
4 seconds hang, 8 seconds rest or 8 seconds hang, 16 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 fail, they are moved to a bigger ledge. Likewise, if athletes are able to make it through all their prescribed dead hang sets on the assessment ledge unloaded, weight is added in for the form of a backpack in 10 pound jumps. If they are able to make all 3 sets with a 10 pound backpack, the load is increased to 20 pounds, etc. 

My hope is by keeping the work to rest ratio the same for both protocols (1:3), we’ll be able to determine which work duration, 4 seconds or 8 seconds, is best for improving dead hang strength.

Both groups of lab rats will re-take the assessment mid-cycle and at the end of the cycle.

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

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MINI STUDY: INVESTIGATING THE EFFECTS OF LOADED UPHILL SKINNING SPEED; LIGHT AND FAST VS HEAVY BUT SAFE

by SSD

 

By Roy Wollgast

 

BLUF

We conducted a mini study to identify whether load carriage has an effect on uphill skinning speed. Athletes were asked to ski up the same slope 2 times, once with a heavy but safe pack (25 lbs) and once with a light and fast pack (10 lbs). We determined athletes that participated in this study were on average 14.8% slower with the heavy but safe pack. 

 

Background

When backcountry skiing, weight can be a burden. At least that is what we are led to believe by the outdoor industry.

With a quick online search, one can find countless articles on how to pack for fast and light backcountry adventures. Often these lighter items are less durable and come at a higher cost.

This mindset motivated us to ask, is leaving behind the satellite phone or first aid kit worth it for the sake of saving a couple pounds? Is the more expensive, lighter gear really worth the extra money?

This study will focus on the skier who uses alpine touring bindings and skins on their skis specifically. Within the backcountry skiing community, there are sub-groups. One of these is the professional, who may be a forecaster, educator, or guide. The contents of their pack will be very inclusive and usually contains a means of communication and an advanced first aid kit.

 

An example of a heavy but safe ski professionals pack, PC Eeva Latosuo.

Another sub-group of the community would be your typical recreational skier. This person may have taken an avalanche course, but they are strictly in the backcountry for a personal experience. Their pack probably includes less than the professional’s pack, but more than the third group option.

The third sub-group are fast and light ski mountaineers. These are athletes who pack very intentionally, similar to the professionals, but purposefully leave out some equipment for the sake of weight and speed of travel.

 

An example of a light and fast ski mountaineers pack, PC Alex Lee.

 

First, some definitions:

“Skinning” is the act of traveling in the backcountry by using touring bindings, skis and skins. Skins are used by backcountry skiers to travel on flat ground or uphill. They are attached to the bottom of the ski with an adhesive that comes on the skin, which are removed prior to skiing downhill.

The term “loaded” refers to the athlete’s pack and its contents, and that the skier will be carrying extra weight and gear while they travel. Unlike resort skiing, backcountry skiers need to bring layers, food, water, avalanche rescue gear, and other amenities with them. They carry these things in a backpack.

In order to standardize the “loaded” pack weights for both experiments, I used the contents found in typical backcountry ski packs. For the “heavy but safe pack” I used the contents found in an American Mountain Guides Association (AMGA) approved ski guide day pack. For the contents found in a “light and fast pack,” I assumed the bare-minimum equipment desired for backcountry skiing.

Contents:
The heavier pack will include avalanche rescue gear, repair kit, snow study kit, satellite phone, improvised rescue sled, improvised shelter, first aid kit, extra insulated layers, Gortex layers, warm hat, nutrition; including hot drink in a thermos and food, 1 liter of water in a Nalgene, fuel and stove.

The light and fast pack will include a wind layer, warm hat, avalanche rescue equipment, goggles, snacks and 1 liter of water in a Nalgene.

 

Heavy but safe pack list:

Pack- Black Diamond Sage 40-liter avalanche airbag pack, size medium, weight 7 lbs 11 oz

Avalanche rescue gear:

  • Beacon- PIEPS DPS Pro Beacon, weight 7.1 oz
  • Probe- Black Diamond Quickdraw carbon 320 cm Probe, weight 10 oz
  • Shovel- Black Diamond Evac 7 Shovel, weight 1 lb 13 oz

Repair kit:

  • Ski strap- Black Diamond 1.3 oz
  • Tools- Black Diamond binding buddy multi-tool, weight 4.2 oz
  • Multi tool- Leatherman wave, weight 8.5 oz
  • Snow study kit- Back Country Access, weight 9.9 oz

Improvised rescue sled, shelter and first aid:

  • Shelter/rescue sled- Pieps bivy bag MFL single, weight 11.5 oz
  • First Aid kit- Adventure medical kits professional ultralight/waterproof, weight 1 lb
  • Sat phone/ Emergency response plan- Iridium extreme 9575 Sat phone, weight 9 oz

Layers:

  • Insulated layer- Patagonia nano puff size L, weight 14 oz
  • Spare gloves- Black Diamond guide gloves, weight 11 oz
  • Gortex top- Arc’teryx ISER jacket, weight 1 lb 2 oz
  • Warm hat- Patagonia powder town beanie, weight 6.1 oz
  • Goggles- Native Treeline, weight 6.5 oz

Nutrition:

  • Thermos- Hydro Flask 16 oz coffee, weight 1.75 lbs
  • Nalgene- 32 oz Wide mouth, weight 2.6 lbs with water
  • Stove- Jetboil flash cooking system carbon, weight 13.1 oz
  • Fuel- 3.5 oz
  • Food- 1 lb

Total weight: 24.20 lbs or 387.3 oz

 

Light and fast pack list:

Pack- Black Diamond dawn patrol 15-liter pack, weight 2 lbs.

Avalanche gear:

  • Beacon- PIEPS DSP Sport avalanche beacon, weight 7.1 oz
  • Probe- Black Diamond quickdraw Tour 280 cm, weight 11 oz
  • Shovel- Black Diamond transfer 3 shovel, weight 1 lb 8.4 oz

Layers:

  • Wind layer- Patagonia Houdini Jacket, weight 3.6 oz
  • Warm hat- Patagonia powder town beanie, weight 6.1 oz
  • Goggles- Native Treeline, weight 6.5 oz

Nutrition:

  • Nalgene- 32 oz wide mouth, weight 2.6 lbs with water
  • Snack- Clif bar, weight 2.4 oz

Total weight: 8.41 lbs or 134.7 oz

For the sake of varying equipment, my control weights were 25 lbs for the heavy pack and 10 lbs for the light pack.

While both packs tote avalanche rescue gear, only one is equipped for delayed rescue in case of an emergency. This is an important distinction for me specifically where I may be in remote Alaskan terrain and rescue can be hours out.

I also took observations of my participants’ packs pack weights.

An average weight of 16.56 lbs.

 

Study Design/Deployment

A small, quick mini-study is a great tool for us to accomplish several things before conducting a larger, longer and more involved study. First, we tested the practicality and “churn” the testing protocols used in the study. Second, mini-study results can help us quickly identify obvious paths to follow with further research. Mini-Studies are the primary tool we deploy for MTI’s Mission Direct Research.

The “mission-direct” emphasis of MTI’s research significantly impacts study design. Ideally, our mini-studies deploy elements which are practical and commonly used/experienced by our mountain and tactical athlete population. As well, ideally our mini studies are simple enough that the same study can be completed by others, without special equipment, techniques or expertise.

In this study I used five volunteers, each with at least three seasons of backcountry skiing experience, with each season consisting of more than 20 days in the field.

In this study we skinned uphill on a groomed trail at Alyeska Ski Resort. The two tests were conducted on the same day (2017-03-27).

During both tests athletes were given heart rate monitors and asked to stay at 70% (+or- 5bpm) of their maximal heart rate for their age. Each athlete used the same HR monitor for both trials. Their actual fitness level was not taken into consideration.

Weather and snow conditions have an effect on an athlete’s efficiency while skinning. To mitigate these effects, the tests were conducted on the same slope, trail, and skin track. The temperature was 21 ºF and the trials were conducted on the north side of Alyeska Ski Resort. The trail was not exposed to the sun during the trials and there was no precipitation on the days leading up to the trials or the day of the trials, and the sky was mostly clear. The trials began at 0800 and were completed by 1030.

 

The two questions we had going into the study design: 

Question 1: Exactly how much faster is “Light & Fast” over “Heavy but Safe?”

In this study we wanted to measure the effect a “loaded” heavy but safe pack had on a skier’s speed against a light and fast pack. We conducted the heavy trial first. The heavy pack weight was 25 lbs not including the weight of the actual pack. The trail used was approximately 1.25 miles in length with a 925’ elevation gain, the average slope angle was 14%, the snow was groomed the morning prior to the test. Grooming is done to improve the snow conditions.

The light pack weight was 10 lbs not including the weight of the actual pack. The same trail and skin track was used. Each athlete was given a 10-minute rest upon skiing back to the start. One liter of water and access to Cliff energy chews were also given to each athlete.

 

Question 2: Is this extra speed worth the decrease in safety?

With this study I hoped to identify whether or not it is worth leaving potentially life-saving equipment behind for the sake of a lighter pack. Assuming the difference in speed is significant between the heavy pack trial and the light pack trial.

It depends. Here in Alaska backcountry access is incredibly easy, while the likelihood of getting caught in inclement weather is probable and rescue can be hard to come by. Are having items in your pack that could potentially elongate your survivability a necessity?

 

Results/Discussion

We predicted that there would be no significant difference in skinning speed with the heavy pack vs. the light pack. I was wrong. The heavier pack did affect each athlete’s uphill skinning speed. Some more so than others. My statistical findings of p=0.01, conclude a significant difference does exist between the heavy pack trial and light pack trial. Skier 1 and 2 were 20% slower, skier 3 was 10% slower, skier 4 was 11% slower and skier 5 was 12% slower. This is an average of 14.8% slower.

What does that look like?

If your approach is an hour it is about 10 minutes slower while if your approach is 6 hours, it is an hour slower.

Anecdotally, the athletes reported the heavier pack was holding them back from keeping their target heart rate, and that they had to constantly speed up to maintain target heart rate. While the opposite occurred with the light pack, the athletes reported that they had to slow down to maintain target heart rate.

 

 

A t-test showed that there was a significant difference in skinning times based on pack weight. However, this test does not account for potential variations among individual skiers. Consequently, I performed a General Linear Model (GLM) test to examine the influence of pack weight and skier in predicting skin time. The GLM showed no influence of skier, pack weight, or skier:pack weight (interaction) in predicting skin time. Examination of this relationship likely suffered from the small sample size of this investigation. As such, increasing the samples size may improve predictive ability in future trials.

 

Next Steps?

Ultimately objectives should define what gear you bring with you, and while our study shows you will travel slower with a heavy pack its always safest to be prepared in the backcountry. If you consider exposure a hazard while ski touring, the light and fast pack limits the time you’re exposed and could be the safer pack. If I am doing a day trip and am expecting an hour or two approach I’d probably bring the heavier avalanche air bag and more contents. If I had a 6-hour approach I may still bring an avalanche air bag (if I’m lucky enough to have two different sizes) and pack a little lighter. Avalanche forecast and observations, the slope angle of the runs I intend on taking and weather would all have an influence on my decisions though. I could give you a hundred what if scenarios but ultimately having some sort of avalanche training and knowing the potential effect weight has on your approach time, should be factors in deciding how you pack.

Limitations of my study:
Group size, If the sample size were larger maybe inferential statistical models could show significance between the skier and weight.

Both trials being on the same day. Running the heavy pack first could’ve lead to fatigue and caused the light pack trial to potentially be slower than it otherwise would’ve been. The “light and fast” trial could’ve been even faster than the “heavy but safe” trial, and the results could’ve showed a greater difference in speed.

Potentially, taking observations such as age, gender, height, weight and fitness level could aid in inferential statistic’s given insight on to the relationship between skiers and pack weight.

Additional Questions:
Does a higher level of physical fitness allow for a lower margin of difference in times? I did not test the physical fitness level of any of my volunteers prior to the test, however I do know 2 of them to have a high level of fitness. Skiers 3 and 5, skier 3 is an endurance athlete while skier 5 is a CrossFit athlete. Skiers 1, 2 and 4 do not subscribe to any fitness regimen.

Would a greater distance traveled, or a steeper incline have a greater influence in times? The test was limited by the distance available to travel up slope. I assume if the slope continued at the same incline the gap between weights would continue to be much greater.

Does the increased weight increase the risk for athletic injuries especially towards lighter athletes? This goes outside the realm of our research, but if were implying a backcountry skier take a heavier pack with them on their ski trips, a look into the impacts that weight has on the skier could be a factor on what someone brings with them.

Is the extra weight worth the increase in exposure? Often while backcountry skiing exposure can be a hazard of its own. For example, traveling in avalanche terrain, beating an incoming storm back to the truck or traveling through an icefall on a glacier, your exposure time to all these hazards could be reduced with a light and fast pack. Is that speed worth the decrease in “safety” as far as the items you bring with you goes?

 

 

 

About the Author:

Roy Wollgast is a 9 Navy veteran, holds a bachelor’s degree in Outdoor Studies from Alaska Pacific University and is an active CrossFit coach with 8 years of experience coaching. On his off time, he enjoys Alaska’s expansive backcountry by skiing, climbing and traversing some of the most remote terrain our country has to offer.

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Q&A 5.3.18

by SSD

KUDOS ON THE “GUN MAKER” TRAINING PACKET

“Just wanted to pass along my thanks for your programming. I wasn’t selected for my agency SWAT team last year. Since that date, I used all of the Gun Maker Plans and finished up with the SWAT Selection plan to help prepare for this year. I finished first in almost every physical event at Selection and just found out I made the cut. Can’t thank you enough!”

QUESTION

I’ve used your programs in the past with great benefit, Rat 6, 357, Meathead Marathon, Batman, GoRuck…
Increased general strength and fitness.
I’m currently working on a century on the bike for base cardio and will work in Peak Bagger in the next few weeks as cross training.
I will be climbing Mt Whitney end-AUG/Early-SEP.
For Peak Bagger, Monday sessions, we have step ups and run work. How is this to be programmed?
Example:
Session 1
Training:
(1) 5 Rounds
200x Step ups @ 25#, Moderate Pace
Run 800m, Threshold Pace
Is this 200x Step Ups followed by 800m or 5 rounds 200x Step Ups AND THEN run 800m?
Thank you and keep up the quality work!

ANSWER

Each 200x step ups is followed by a 800m run, so in all you’ll be doing 1,000x step ups and 5x 800m runs.
– Rob

QUESTION

I am 5’10 175lbs 28yrs old and have been following a standard powerlifting/bodybuilding plan for the past year.  I have a good base of strength but would like to transition my training to military athlete style to focus on a more balanced fitness.
Also, I may rejoin the military or perhaps law enforcement in the near future.  I was in the Navy for a few years after high school and miss that life style sometimes
I have purchased your military on ramp program but after that I am not sure whether to try the virtue series or the Greek hero series.  I am leaning towards the Greek hero series because it is your most recent thinking.

ANSWER

Yes … after the Military OnRamp Training Plan, pivot to the Greek Hero Series, beginning with Hector.
– Rob

QUESTION

I’m planning on going to ranger school within the next 4-5 months, and I do not think it would be wise or financially feasible.
I’ve been in the USMC Reserves for about 6 years, so I can run 3 miles in about 20 minutes, can do +20 pullouts, +60 push-ups(in two minutes) and +100 crunches(in two minutes).

With that information in mind, which program should I go with?

ANSWER

4 Months = 16 weeks.
Here’s what I recommend:
Weeks   Plan
1-7         Fortitude
8            Total Rest
– Rob

QUESTION

 I am currently in the process of training for selection into uksf and due to the amazing results from your previous programming, I was hoping you can point me in the right direction as to the next program. I’ve got a couple of guys offering advice on using the ruck selection v5 or Austrailian sasr programs although your blurb suggests the sfod_d program is best suited for British sas. What would you advice as to best proceed?
          Previous programs have assisted me to drop my 1.5 mile time to sub 9:30 from over 10:30 in 6 weeks along with my sit ups and push ups now up in the 100s, and my underwater swims reaching 50 metres in 10 weeks. I’ve got some respect for the knowledge/time that’s gone into your programs, a main reason I come back. Thank you

ANSWER

Good luck!
– Rob

QUESTION

I had a copy of an old body weight training plan that I completed with mixed results. The mixed results were my doing and not due to the programing.

I have a general question about the leg blasters and ham string hell combo. I found these really tough despite having what I thought was a high level of BW leg training. Maybe it’s the plyo element… Also, I found it added muscle or at least made it hard to fit into my pants. What’s the back-ground about these and how did you develop them? Why was this taken out?

Additionally, I had great success with the push-up portion, and I was wondering why it was taken out. I know you do a lot based on what you observe, so I was wondering why the changes? It seems from observation that the changes are drastic, although I haven’t done the new program(s).

I used the old program once to get back into shape after a moth of not doing much. It worked and I thought it was a very under-valued program. On another occasion I used the leg blaster/ ham string hell portion as “leg day” and combat chassis training on alternate days from upper body BW training. This is where I had mixed results, but I was going in a different direction with my BW training; at least the leg portion worked.

I’ve never really been a weight room guy/ meat head, and I’m happy with what kettlebells give my BW style of training. I’m also 48 years old and find I can’t sustain five straight days of training wherein the sessions are 45+ minutes long. I prefer the three on/one off, or two on/one off cycle. I’ve also had success with a quick ten to twenty minute morning session followed by a ten to twenty minute evening session.

I followed your site for a long time now, and I’d like to convey my compliments. You’ve remained on your original path and not gotten clouded by much of the “commercial thinking” and influences. I’ve come to rely on you for objective thinking based off your scientific(ish) experiences working with athletes. I personally believe and follow a more conditioning based training than strength based training, but that’s more due to my own size, background, experiences than anything else. I appreciate that you make much of what you do accessible. Please accept my thanks and best wishes for the future.

ANSWER

Bodyweight foundation deploys a bodyweight exercise and running assessment at the beginning, middle and end. Follow on progressions are based on the assessment results. In this way the plan automatically “scales” to the incoming fitness of the athlete (fit or deconditioned) and the mid-cycle re-assessment ensures the athlete is continually pushed.
For many athletes, jumping into leg blasters from the get go is simply too intense.
I’m not sure if you’ve seen our SF45 programming – for high impact athletes ages 45-55. SF45 Delta deploys bodyweight programming, including an assessment, leg blaster progression, and unique, mult-mode, extended bodyweight complexes. It’s the most recent bodyweight programming I’ve developed and will give a taste of a lot of different progression methodologies.
Glad our stuff has worked for you over the years. Please be safe.
– Rob

QUESTION

You recommended the USAF PJ/CRO packet for me a few weeks back for a selection about a year away. I’m currently entering week 5 of the mil on ramp.

My selection (SWAT) does have a swim component, but focuses on water confidence (I.e. gear shedding), 25m underwater swim, and treading w/swim brick vs. an actual pass/fail swim test for time or distance.

I do not have easy access to a pool. I do plan to do the swim portions of the final CRO plan as best I can as it’ll be the last plan I execute before selection. However, for the upcoming PAST plan—what can I sub in place of swimming? I am inclined to do shorter, harder run intervals to complement the 800s already in the program OR loaded stairclimbs but would love your input.

Lastly, I’ve read your essays on being a quiet professional and enjoyed your recent podcast with the art of manliness. Your work in this area resonates with me and has made me a better employee. Thank you.

ANSWER

I don’t have an obvious substitute for swimming, but my best guess would be rowing on an erg – simply because the upper body is worked as well. Either that, or airdyne intervals – which also use the legs and arms.
Will these transfer to the pool? How well and how much I’m not sure … at some point you’ll stop getting fitness for the pool and just get better at rowing or the airdyne … but what can you do without a pool?
Thanks for the note on our Quiet Professional work. Glad you’ve gained from it.
– Rob

QUESTION

Big fan of all your work.  How often do you prescribe one of the three different chassis integrity sessions per week?  I’m a Firefighter and have my own strength program dialed in, but recently came across your chassis sessions and they have stood out as something that looks very promising.

ANSWER

It depends upon the cycle, but in general, one ART circuit and one LBC circuit/week is good. 20 min for the ART, 15 min for the LBC.
– Rob

QUESTION

I’m using the TLU program currently since I am not really training for any schools and want general strength w/ conditioning. I am currently in Army ROTC as a junior. Anyway, I would classify myself as a lower level intermediate with olympic lifts. With this this being said After week 1, day 5 I am experiencing shoulder pain (mild) near my AC joint in my right shoulder. On the power cleans I am not shrugging the bar enough and am having the bar come out 2 inches when it hits the upper thighs, so I am working on that currently. Is there anything else that I can do to prevent/ alleviate this pain?

ANSWER

Scott –

1) Lighten load significantly. If this doesn’t work …
2) Do loaded box jumps instead.
– Rob

QUESTION

I’m pretty impressed with your setup. I’m in EMS and have let my fitness go a bit and was looking for an EMS specific plan. I imagine that any of the plans will help me get in better shape but are any of them more suited for moderately heavy lifting with core strengthening and shoulder strengthening. A lot of EMS guys get back injuries and shoulder injuries.  I have been training a few weeks, mostly runs and some HIIT workouts. I’d say I’m still in the beginner phase. I do know my way around a weight room but it’s been awhile.

ANSWER

I don’t have a EMS specific plan, but have designed in EMS fitness demands for our Fire/Rescue programming. Start with the Fire Rescue OnRamp Training Plan, and after move to the Big Cat Series for Fire Rescue.
– Rob

QUESTION

Hello, I would like to be put on the fast track to being an outdoor educator (NOLS specifically). I am 50 yrs old and need to start from scratch. A desk job almost killed me a few years back. I’m at least 30 lbs overweight and do not have access to a gym. I have dumbbells and plenty of land to roam on.

What would be my best option that you could provide? Thank you for your time.

ANSWER

Start with the Bodyweight Foundation Training Plan, and follow it up with SF45 Delta.
– Rob

QUESTION

I am a current member of the US navy in the process of transferring over to the army with the intent on going to selection. My timetable will have me leaving for army basic in the August/September timeframe. I know you have a sfas program but considering how much time I have is there something else I could be doing too? I am a 30 year old former distance runner who can still make a run at breaking 6 min mile, but my weaknesses are definitely strength. I’m 5’10, 150lbs and can do about 20+ pull-ups, 90 sit-ups, but only about 60 push-ups. Rucking will also be a weakness I assume because although I’m a good runner it doesn’t necessarily translate to rucking. Thanks for your time

ANSWER

I recommend you start our stuff with Fortitude – which trains heavy barbell strength in the gym, infantry-endurance (running, ruck running), multi-modal work capacity and chassis integrity (core).
– Rob

QUESTION

I am planning on using parts of your Ruck-Based Selection Training Packet before I ship out. However, I have a few questions.

1) Since I am new to rucking, I am worried about potential injury from the relatively sudden increase in mileage from Resilience to the actual Ruck-Based Selection Program. Have your athletes had to supplement the training sessions with extra rucking? If so, what did you recommend?

2) Since I have around 25 weeks till I ship out, do you recommend that I start with Military On-Ramp and then jump forward in the programming?

ANSWER

1. If you did Fortitude, you should be good. If not – work up to 8 miles before the final RBSTP.
2. Yes – if you’re new to this type of programming.
– Rob

QUESTION

Found your site back in high school and have returned to it from time to time. Definitely some of the best stuff out there.

Situation – I’m 20. Junior in college, going through Army ROTC, competing at a decently high level in triathlon races. Looking to go infantry post-graduation and hopefully, long term, SF.

My issue, right now, is this: I do well with the PT test, consistently get a 300 with 80 pushups/95situps/11:30 for 2 miles +/- 30 sec depending on weather etc. I can ruck reasonably well.

I enjoy racing triathlon but also know that I need to be preparing for what’s to come so that when the time comes, I’m ready.

By the numbers:

5’7.5/160lb, training 13-15hrs/week with 6-7hrs of cycling, 40mi of running, 3 swims. Do a fair amount of pushups and sit-ups.

17:10 for 5km running, ~60min for 10 miles, typically race the bike at 25+ mph. Hold 1:25-1:30/100 yards in the pool (not a swimmer by trade).

I am looking to keep running a lot, bike 2x/week, and swim 2x/week, but get in more work in the gym. Going to keep racing in running and triathlon as well.

I have a pretty good base of fitness – have been working out (running and lifting) at least 6 days per week since I was 12, picked up triathlon at 16 and have done 10-14 sessions/week year round since then.

My questions –

What’s the way forward? I’ve been told I’m pretty small at 5’7.5 and 160, what weight should I be looking at being? What numbers should I be looking to hit in the gym, strength wise as benchmarks?

Plan – wise, I’ve been looking at Humility as I’ve read that it’s brutal and requires little equipment. Would likely run more than prescribed, but I’m pretty used to running at this point.

Any response would be awesome.

ANSWER

1. Start with the MTI Relative Strength Assessment Training Plan – this tells you how strong you need to be.
2. Follow it up with the plans/order in the Virtue Packet.
– Rob

QUESTION

I live in Australia. I’m currently on a long term journey to applying for my states version of swat HRT. I’m 4 weeks into your post injury leg plan to deal with some tendinitis issues.

What do you suggest following to gain requisite fitness in running/work capacity for the selection plans? I’m just not sure what to follow to get up to the level to be sure of avoiding injury.

I have looked at the LEO day to day but not sure if they are ‘tough’ enough, I suppose I think I can get through them fairly easily.

ANSWER

Look at the Gun Maker Packet of plans for full time SWAT/SRT.
– Rob

QUESTION

I just signed up for the monthly subscription on MTI and looking forward to getting back training.
I am currently a military Security Forces Officer looking to transition into normal law enforcement or FBI/DEA in the next year. I currently am 5’10 and 180lbs, however I am more of a skinny fat build.  I do want to gain strength, speed, increase my work capacity, and gain some upper body size (bigger arms, shoulders, lats) in the coming year to prep myself for gainful employment.  I also would like to increase/keep my conditioning for 1.5 mile test as well as trim up some body fat I have for the PT test for each of the respective agencies.
Do you reccomend doing the FBI/DEA PT test prep combined with something else for size?  Or do recommend something different.  I know there are endless programs from you guys but just want to be sure my goals are getting reached.
Any help and insight would be greatly appreciated as I aim to tackle new goals.

ANSWER

Work through the plans/order in the Spirits Packet for full time LE …. these plans include strength, work capacity (sprinting focus), upper body hypertrophy (mass), and chassis integrity. Start with Whiskey.
– Rob

QUESTION

I recently completed most of the USMC Infantry Officer’s Course plan in preparation for the class starting this week but suffered a stress fracture in my foot during a pre-course event and have been rolled back for a class starting in 3 months. I am doing rehab for my foot as well as some general mobility work, but am not allowed any impact or load bearing exercises on my foot as of now. What plans should I look at to work up to IOC in July? I have access to the base gym and a pool out in town and was planning on some swimming for endurance since I cannot run. Definitely appreciate any input or advice!

ANSWER

Our Training Program for Athletes Suffering Leg Injury will train the rest of your body around your injured foot.
– Rob

QUESTION

Not sure where to start, overall goal is to go through TACP training in 6 months. My run time is 10:30(1.5mile) which I know needs tons of work. Pushups, sit ups and pull ups are all maxed out according to the PAST test. 68, 70 and 15. I just subscribed and would love to hear suggestions on where to start. Thank you!

ANSWER

6 months = 26 weeks. Here’s what I recommend:
Weeks  Plan
1-7        Humility
8-14      Fortitude
15-17    Valor – first 3 weeks
18         Total Rest
19-26   USAF TACP Course Training Plan – 8 weeks directly before the course.
– Rob

QUESTION

I have an upcoming 2.5 day SWAT selection which includes a variety of physical events including running, rucking, swimming, and grinders.

The team provides MREs as the only free food available during the selection. I was planning what additional food I should bring and wondered if you have any suggestions. I was thinking mostly high calorie, fast energy foods like dark chocolate, nuts, and fruits. In addition, I planned to bring electorlyte tablets to drop in my water bottles. Where I’m struggling is where to get the bulk of my calories from. We only sleep about 4 hours during the whole event so I will be burning calories like a mad man. I’m 5’9″ and 165lbs on a good day, so I need to eat to keep my weight on.

Let me know your thoughts.

ANSWER

I’d look at mass gainer mixed for bodybuilding, or recovery drinks which have about a 2:1 carb to protein ratio – look at body-building mixes. I’d also look at GU Roctane mix or Hammer Energy Pepeteum (sp) to mix with your water. These include electrolytes, but also have calories.
– Rob

QUESTION

I just wondered if you had any recommendations about a program that will help me get a 300 score on my apft. I am 18 and an endurance athlete and have no trouble reaching the max score for the 2 mile run and the sit ups. However I can not seem to get the max score on the pushups no matter what I try. I have done your pushup improvement program and it helped me get to 60 out of the 71 pushups but now I can’t seem to get any higher no matter what I do.  So if you could recommend a program that I can do while doing endurance training that will significantly build pushing strengh and strengh overall that would be awesome!
Thank you for your time.

ANSWER

– Rob

QUESTION

Hi, Rob. I’m in the middle of the Operator Achilles program (as part of the Greek Hero Series), but I’ll be traveling — and using just hotel gyms — for the next couple of weeks.

What’s the best way forward? Complete the routines as best I can? Or do something else, and resume the program when I return? Or is there another alternative?

ANSWER

Complete the sessions as best you can or drop out of the cycle for a couple weeks, and complete the sessions from our Stuck In a Motel Training Plan.
Then drop back into Achilles when you’re done traveling.
– Rob

Subscribe to MTI's Newsletter - BETA

Q&A 4.26.18

by SSD

KUDOS FOR THE GREEK HERO PACKET

“I have been dabbling in the Greek Hero Fitness Plans for about a year now. I completed Hector, Perseus, and Achilles and then randomly gave myself an APFT plus an UBRR and an 18 mile Ruck in the course of about a week. I scored a 296, crushed the minimums of UBRR, and a 4:51:00 on 18 mile with @ 60lbs (Finish not Win pace). It should be noted that I suffered a Grade 3 ACJ in 2013 non surgical and that when I found out about you guys. I started with your bodyweight plan to get back on my feet. I know all of your plans work. Diet has been key. No Alcohol. I am 34. Thanks for what you do and I will be buying the rest of the Greek Hero plans. I just have to go do this “thing” first. They are the best blend of running, rucking, lifting, and explosive bodyweight exercises I have ever done. My friends that suffer through Thor 3 watch in envy. Some of the exercises go easy and I was able to add to them. For example, 6 rounds power clean followed by rope climbs is an awesome concept. It crushed me at first. Then I started doing 3rounds with a 25#vest 3 rounds bodyweight. Then that turned into the whole thing with vest. Then that turned into sliding 2x 5 lbs plated in my vest with plates in already. Then that turned into adding 6 pull-ups with vest after the rope before rest(which I would extend by 30sec) and then the next power clean. I learned that I was pushing it as I started to get major fatigue in my forearms so I backed off for a while and then move on to different plan. That plan also had power clean rope climbs (Yes!) I went back to splitting reps half vest half bodyweight and I highly recommend adding the change no pullups… I can sweep up the rope now like a 90lbs Pacific Islander and I am around 200 with an X frame and can’t dance. I say all this to give feedback. Help the plans evolve. Help you guys stay competitive. The Greek Hero plans have it all. Everyone comments on what I do. I don’t do it because of that. I do it because it’s not standing in front of a mirror curling or working cable tri’s meanwhile having a gut. Far too much of the warrior community are peacocks. They take the easy road by shaping muscle, by looking strong, not performing, hoping to deter aggressors. That is sheepdog mentality. They want to make a big display on the perimeter of their courage. That’s not for me anymore. I desire to live out past the perimeter now. I digress. If you asked what could be added I would say I am at a point where I need more emphasis on stretching rolling soft tissue stuff and your programming will knot you up fast. I have blended Thor 3, Some Squat University stuff, and your warmups and cools downs and it seems to be helping prevent injury. Over the last year the most common tight spots or pain areas were the arch of the foot tightness, calf’s, hamstring lower back. Thanks for what you do. Hope this helps.”

QUESTION

Me and my buddies are currently in the SFQC. We have taken your relative strength, endurance, and work capacity assessments over the past month. In using the given scales, we found that we rated as “excellent” in all 3. We were wondering if there was a level of fitness higher than your given “excellent” numbers. We would like to know where we would stack up against, say, the most elite of tactical athletes. Almost like a leaderboard. Not sure if it’s something MTI has ever thought about, but one draw to the CrossFit Open is that we can compare our scores to others competing in the same events. Nonetheless, we were wondering if you or the lab rats have any “all time best” scores for the three assessments we can compare our scores to.

ANSWER

Other than teasingly competing with each other, we’ve never done official scoreboards like Crossfit. It might be interesting to apply something like that to one or two of the official MTI assessments.
Good for you for doing the endurance assessment. Most skip that one!
Would you mind sending me in your scores? Pls include height/weight/age and individual loads/reps for the strength assessment, and times for the 3 legs of the endurance assessment.
One high level of fitness from our stuff, very few have achieved, is a score of bodyweight or better on Operator Ugly. The closest I ever came was a score of 151 at a bodyweight of 155. Here’s how a group of SOF guys did on this assessment.
Another killer challenge is to complete the Barbell Complex at bodyweight – but you have to work up to it over 4 rounds. So for example, if my bodyweight is 155, I have to do the first effort at 125#, then 135#, then 145#, and finish with 155#. I’m not sure I’ve personally seen anyone do this.
Another event, from our Range Fitness work, is to get to the highest level (16 hits) in our Quad Deuce Range Fitness event. I’ve seen 2 people do this. Once on the website, we offered a $400 prize for anyone who could do this and record it. No one claimed the prize … so I withdrew it. I’ve personally come close (15 hits) several times! So frustrating!
– Rob

QUESTION

It’s been 4 months, can you make sure I’m headed in the right direction?  When I wrote to you in  December 2017, I asked for a long-term approach to improve my pushups. This Tuesday I scored a personal best on pushups on the APFT, over 80 points!  However, I couldn’t quite stick to your plan between January and now.    I’m planning to start over on the Hypertrophy/Strength plan you gave me unless you think I should do something else.

After I got your email, I decreased volume for a couple weeks around the holidays, then got halfway through the Ultimate Meathead Cycle. I had an APFT on 22 January and scored 53 push-ups/77 points. Because I was under 80 points, my unit made me do once-a-day company-led PT.  I have been following the Hybrid Push-Up plan at the same time, completing the Hybrid sessions before company PT or in the evening.  I took another APFT on Tuesday, scoring 57 push-ups/82 Points. This gets me out of company PT purgatory, so I can follow your programming without competing requirements.

So what should I do next?  I’d like to get to 75 Push-ups/100 points, but I know that will take time. My endurance is good enough right now; this push up number is holding back my career. I don’t have to take an APFT for at least 6 more months, probably closer to 9 months. I’m planning to do Ultimate Meathead Cycle, then Eccentric Strength, then check in again.

You are a great resource for tactical athletes – thank you!

ANSWER

I’d recommend you shift your focus from the APFT and do one of our more well-rounded training plans – specifically Hector from the Greek Hero Series.
Then, 6 weeks before your next APFT, complete the APFT Training Plan.
– Rob

QUESTION

I’m not really sure what would be the best program for me, I’m planning on climbing Mont Blanc in June (11weeks away) and then going straight to Italy to climb the dolomites, I have been doing some light training hiking, running and gym sessions, nothing very heavy as Im coming back from a calf injury. My rock climbing endurance is terrible at the moment so I really need to be building on that too.
What can you suggest I do?

ANSWER

I’d recommend …..
Weeks    Plan
1-5          Mountain Base Helen – trains strength, work capacity, core, endurance and climbing fitness via the V-Sum. Great way to tune up your base fitness.
6-11        Alpine Rock Climbing Pre-Season Training Plan – focused and intense to prepare you for your trip to Europe. Rock climbing fitness, uphill hiking under load fitness, etc.
– Rob

QUESTION

The base that I am currently stationed at does not have a track. Therefore it’s hard to do programs that include interval runs or sprints. It is also limited in space. I wonder if you have a good operator style workout that uses cardio machines incorporated instead of running sprints etc…

ANSWER

No. You can always measure 400m outside on a road somewhere. Be resourceful.
– Rob

QUESTION

I’m interested in trying one of your courses. Could you please advise me as to which would best accomplish my fitness goals?

I’m 36yrs old, for the past 9 months have been lifting regularly (have a well equipped home gym). I’m wanting to increase my strength, but also wanting to compete in an MMA match (have been training for years, have previous fights). Had considered the BJJ course, but don’t really need that kind of grip strength.
So, looking for strength increase with the major lifts/muscle groups, core/ chassis strength, as well as cardio/ high intensity endurance for 5min rounds.

Thank you,

ANSWER

The BJJ Plan covers all the bases your interested in. It includes barbell-based heavy strength training, intense core work, and high-intensity work capacity.
This is the plan I recommend.
– Rob

QUESTION

I’m probably going to sound crazy, but I’m determined to reach a milestone and I need your help developing a plan. Here’s a little about me. I’m a 52 year old Army National Guardsman/High School English teacher. I know my way around the weight room. But I’ve only trained bodyweight exercises for the past 2 years. My training has been sporadic for about a year. I stopped regular running after a patella tendon repair in 2000. I mainly row, bike, use the elliptical and walk. I can run, but have not trained at running in years. Now here’s where I need your help…

I have this crazy desire to max every event on the APFT (PU, SU AND Run) by October 2018 (sooner would be AWESOME). My most recent stats from my November 2017 APFT were 57 PU, 57 SU and 2.5 mile walk in 32:57.

My vitals are all excellent according to my physician after my physical a couple of weeks ago. The knee is fine. I’m 6’1, 225 lbs. I just started the nutrition plan MTI advises. There’s nothing physically preventing me from achieving my goal other than I don’t know where to start and I’m only moderately fit.

What training programs would you recommend to get me to my goal?

Thank you in advance.

ANSWER

Start our stuff with the Military OnRamp Training Plan, then follow it up with the APFT Training Plan.
– Rob

QUESTION

A quick question on recovery time between rounds.  I’m just finishing Resilience and going to start Big24v4.  An exercise physiology book I just read emphasizes the importance of appropriate recovery time between sets – they propose something like 2 minutes when doing strength sets – what do you program/recommend?  Apologies if that info in on the website – I looked but may have missed it.

ANSWER

Each circuit includes a stretch or mobility drill. This is your “working rest.”
In general, we’ve found that a minute is plenty … but take longer if you stop making the prescribed reps and loading. When we first start Big 24, the sessions go quick – 50-60 minutes. But near the end, when the loading is heavy, the sessions take around 70 minutes. The load causes us to take more rest. You’ll see…. it’s super intense.
– Rob

QUESTION

I am a 45 year old athlete.  Last year I competed in cycling at the Gran Fondo World Cycling Championships so I have had a high degree of endurance (at least on the bike) in the past.  I am not much of a runner though at all.  For my 50thbirthday year, my plan is to Trek in the Himalayas and do one of the “trekking peaks”.  Still a challenge at over 6000m elevation and with over 20 days of trekking.  Ideally I would like to do something like the following:http://iantaylortrekking.com/trek-asia/peak-climbing/mera-and-island-peaks/.  I did some light mountaineering in my 20s and I would like to get back into it now that I am a little more settled and have a bit more financial resources.

Unfortunately very shortly after the bike race last year, I developed a tendinitis in my adductor magnus which I am still working through.  I also had frozen shoulder and my right shoulder presents ongoing issues for me. I expect it is my lack of core strength and flexibility that is creating some of these issues for me (not to mention my long days at a desk as a lawyer). I am seeing a sports doc for these issues and I will hopefully be able to resolve them as I am working through your programs.   I want to make sure that I get my body prepared for the next challenges so I can accomplish my goals.  I also put on over 30 pounds since I had the injuries.  This summer I will primarily do hiking and scrambling but I want to follow a progression so I am ready to tackle the mountaineering and climbing courses I will take roughly a year from now.  I will likely do a week long mountaineering course in June of next year (2019) and take it from there.

Do you have a recommended year-long progression for essentially a novice to be ready for some serious mountaineering in Canada and to get prepared for the Himalayas.  I think if I can get that first year under my belt, I will be able to manage selecting programs to build on over the next few years.

Your site was just what I was looking for, and I really hope it will assist me in preparing for my goals.  I also have 4 sons, the oldest is now just entering his teenage years and I want to challenge them and try to keep up with them as they get older!

Thanks for any assistance and/or guidance you can provide!

ANSWER

I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan, then follow it up with the plans and order in the Greek Heroine Packet.
Bodyweight Foundation will tighten things up and lay a strength and endurance foundation for the Greek Heroine Plans. These plans are “Base Fitness” for mountain athletes, and concurrently train strength, work capacity, mountain endurance (running, uphill hiking under load), chassis integrity (core) and climbing fitness. Take a week’s full rest between plans.
Altogether, this is 35 weeks of programming.
Email back on the other side of Mountain Base Atalanta.
– Rob

QUESTION

So I definitely want to get one of your fitness plans. Just struggling with which one to start.
I’ve run a 15K recently and can run a 5K in under 10minutes. Lifted before but stopped to concentrate on running (big mistake)
What plan would you recommend? I plan on backpacking this summer but didn’t know if I should aim for one of the general plans first before the preseason backpacking plan.
I zoned out and read the entire quiet professional piece and all related articles during downtime at work in one shot. Really resonated with me. Every word of it.
ANSWER
I’d recommend you complete SF45 Alpha. Originally designed for older athletes (45-55), this plan is a great base fitness plan which combines heavy barbell strength, work capacity, chassis integrity and three types of endurance – a 6 mile run assessment and follow on 2-mile intervals, gym-based endurance, and a long run or other modes of endurance on Saturdays. It’s a 6 day/week training plan.

QUESTION

Thank you for putting together such great plans. I am just completing the fat loss program. In trying to plan on what’s next I’m thinking about the military onramp to continue my base. The question I have is what plan to do after that I’m 47 years old prior service in the Marine Corps I am a desk jockey at this time but like to do a little bit of everything swim run bike ruck row triathlon goruck. Is there a plan that he has that variety I was thinking about looking at the pirate package of workouts Or is there other plans that would be well-rounded to consider as I’m not training for a tactical job but just want to have variety and fun while working out?

Thanks again I really enjoy your website.

ANSWER

After Military OnRamp move to the plans in the SF45 Packet. These are designed for athletes 45-55 years old and address your needs.
– Rob

QUESTION

Was looking for some kind of HIIT.

ANSWER

– Rob

QUESTION

I’m doing an Utra Beast and I’ve signed up for a subscription to the site.   I noticed the plan only has a long distance run of 16 miles.   The Spartan ultra is 30 miles.  I am doing it in Breckinridge Colorado.  My concern for this race is primarily the altitude.  I live at sea level.

What’s the best program on your site for preparing me for the altitude from a stamina standpoint etc…?   Currently for running I’m doing a modified training program for a marathon that has me running  4 days a week.   I am also working out with weights  days a week.

ANSWER

There is no shortcut other than being as aerobically fit as possible, or having a week + at the altitude before the event. One issue you can train for is the vertical ascent and, especially the descent – which his very intense on leg muscles.
– Rob

QUESTION

I just returned from SFAS. I unfortunately got cut for land nav. However, I did get a 1yr return date which I absolutely intend on going back.

I completed the Ruck Based Selection prior to going however, now i am left with a year now to train before going back. Would you recommend starting over with the SFAS packet, and starting over at the base level for running and rucking? Or start with a more advanced program and train up again to finish with Rucked Base Selection? Thank you.

ANSWER

I’d recommend dropping into the plans/order in the Greek Hero Packet, then drop into the Ruck Based Selection Training Plan the 8 weeks directly before selection.
– Rob

QUESTION

I am currently on week 1 of the Ruck-based selection program. Right now I am scheduled to leave mid to late October. What modifications to the 52 week program do you recommend I make? Thank you very much.

ANSWER

By my count you’ve got 29 weeks. Here’s what I’d recommend from the Ruck Based Selection Training Packet:
Weeks   Plan
1-8         Humility
9            Total Rest
10-16     Fortitude
17          Total rest
18-20     Valor (1st 3 Weeks)
21          Total Rest
22-29     Ruck Based Selection Training Plan
– Rob

QUESTION

I purchased the policy academy prep program about 8 months ago. In that time (within a few weeks of purchasing the plan), I broke my leg. It didn’t heal and I had to get surgery to put a metal rod in. I just got out of the walking cast this week (So August to this week in a cast). I’ve gotten the Ok to walk and start doing things, though the fibula is still separated (they cut it in surgery).  I’d like to start doing PT again but am not sure how I should go about weight training with my leg not 100%. I can’t run yet, but hope to maybe do some light rucking.  I’m curious your thoughts or possible resources on how to best train after a broken tibia.

ANSWER

I’d recommend the Training Plan for Athletes Suffering Leg Injury.  This plan will train the rest of your body around your injured limb.
– Rob

QUESTION

I’ll be spending the next 6-8 weeks at the National Training Center in California. The only exercise equipment I’ll really have will be my ruck, my body armor, and the terrain. Would the bodyweight training plan be a good routine to follow or would you recommend another training program?

ANSWER

Do the runs wearing your body armor.
– Rob

QUESTION

Hoping you can help me with a question I have in regards to  the Fat Loss Training Program. First.. I think that is the right program for me (according to your quiz it is).
Little background about me – I underwent bariatric surgery June ’17 and have recently lost 150lbs.  I have another 60-80 pounds to lose and my body fat percentage is still around 42%.  I am interested in increasing my strength while also losing fat. My starting weight was 385lbs and I want to be a strong and solid 145-165 one day.  I believe your programs will help me get there -my brother did them to increase his skiing ability and he’s a beast now.
Do you agree that the fat loss is the place to start?

ANSWER

I’m afraid that plan would prove too intense. Look at the Bodyweight Foundation Plan to start.
– Rob

QUESTION

Recently I listened to the backcountry hunt podcast with MTN TACTICAL as the guest.  I’m interested in finding a program for me.  Currently I’m a firefighter, avid mountain bow hunter and USAF veteran.  There are a few chinks in my armor though…which is why I’m contacting your company in hopes you have some suggestions.

About 3 or 4 years ago I had a couple major back injuries, 6 months apart from each-other that left me laid up in a bed for a couple weeks.  SI joint/nerve irration stuff in my left hip (I guess all that time overseas in the USAF lifting heavy weights focusing on only squats, chest and upper back with lots of sitting in between didn’t help.)  Since the injury, I’ve done multiple functional movement screenings and have improved drastically.  I follow Kelly Starrett religiously and do tissue work daily(recovery during the elk season has been phenominal.)

I’ve been injury free for the last couple years thanks to the fore-mentioned, but I still feel like there are some huge muscle imbalances in my system.  I can carry 2 rear elk quarters in the pack fine, but if you put 1 in my arms and told me to walk 500 yards I feel like I would topple over after 100 yards.

Currently I’ve got a tactical triphasic program that I do at work.  Overall I’d say I feel pretty good considering, but I feel like my low back is always the lagging muscle group that begins to break down first.  A simple long hike with no weight leaves me with a tight low back.  Having dealt with low back pain and injury for the last 7 years I’ve gotten to know when things just aren’t right (in the hips and low back).  I’m not proud or happy to say this but on a daily basis I find myself adjusting my left hip(at least I think the adjustment happens in the hip), which requires me to get into the bretzel position on my right side and with a slight stretch/pressure…POP, its back.  But that only lasts for a couple hours or a day at most, then I have to do it again.  Rarely do I have to set my hips because of leg length discrepancy.  But it does happen every now and then(once I found Kelly Starrett, I realized that was the source of most of my back pain.)  But there’s still tension and I’m sure there is a couple issues going on with the hip and low back, but I just wanted to give you an honest evaluation from my eyes and hopefully you have some good ideas to start with.

I really enjoyed the podcast and was VERY intrigued by the training methods described and honestly just want to shore up my weak spots and become a better mountain hunter!

ANSWER

I’m not sure the source of your imbalance, and am not a Physical Therapist or doctor – so can’t diagnose you.
Our programming is built around the fitness demands of the event, not the individual wants/needs/limitations of the athlete. The fitness demands of a backcountry elk hunt are the same for everyone … and so we program to those demands.
Are you ready for our stuff? I’d say yeah given your current training.
If you’re looking to prepare for the Fall hunting season, I’d work backward from the start of your Hunt and complete the plans and order of the Backcountry Big Game Training Packet so you finish the Backcountry Big Game Training Plan directly before your hunt.
If you’re looking for a plan to address your imbalance, I’d recommend the Chassis Integrity Training Plan. This plan deploys our chassis integrity mid-section programming methodology, which I feel is the most functional and transferable to the field or mountain and tactical athletes. You can use the sessions in this plan to supplement your current other training.
– Rob

QUESTION

I have a subscription to your plans and would like something to help me train for a 50 K ultra. I notice you have plans for alpine running 50 miles and 100 mile but I can’t run 13 miles straight at this point. What would you recommend? I’m trying to increase my strength for trail running as well as slim down

ANSWER

QUESTION

I have a shoulder injury that I’m currently doing Phy Therapy for, but I’m also trying to lose some weight and get back into peak form as I try to recover from various injuries over the past year.

Currently, I’m running 4-6 times a week and incorporating sandbag exercises (the gym only has a 30# sandbag, though), squats, and ab exercises. I’m wondering what other tpyes of exercises you would recommend as I’m trying to use my shoulder as little as possible for intensive activities so that the PT actually has a chance to work. There are a lot of lifts I can’t do because of the injury and many that I’m staying away from as they put too much strain on my shoulder, but I’m looking for some ideas to change it up some, and all the plans I have looked at are going to put too much strain on my shoulder at this point in time.

I’m currently deployed, so I have some equipment limitations, but the gym is fairly well equipped. Thank you for your help, your plans have been a huge help to me in the past and I appreciate advice.

ANSWER

We built the Training Plan for Athletes Suffering Arm Injury for athletes like you. This isn’t a rehab plan for your injured shoulder, but rather is designed to train the rest of your body around your injury.

– Rob

QUESTION

To start I’m 6’5” 250 and 54 years old.  I work out five to six days a week super setting several exercises for 35 minutes followed by a mile of walking.  I am pretty happy with my strength but would like to add some lung capacity to my work outs several days a week.  Suggestions?

ANSWER

I’d recommend you start our stuff with SF45 Alpha. The SF45 plans are originally designed for high impact athletes ages 45-55, and concurrently train strength, work capacity, chassis integrity and endurance.
– Rob

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