Q&A 11.23.17

by SSD

KUDOS on the 50 Mile Ultra Running Training Plan

“I stopped into the gym to meet you this past summer with my wife, when we were on our honeymoon in Jackson; she still jokes with people that meeting you and visiting the gym was the highlight of my trip.
I completed my second ultramarathon this past weekend and wanted to thank you for helping me accomplish my goal once again. Last year, I used your preseason ultra/50 mile ultra plans for my first 50 mile race in Vermont, and I followed the same programming this year. This year, I broke ten hours at the JFK 50 (9:56:42), which was my goal. On the Appalachian Trail, my legs felt strong, and my cardio was spot on. I entered the trail behind a large portion of the pack, and it turned into a nightmare. The trail was too tight to pass a lot of people, and it bottlenecked at many points. Upon exiting the mountain portion after about 15 miles, I was behind on my pacing to break 10 hours but had plenty of fuel in the tank. After, I passed upwards of 450-500 people. In the final 10 miles of the race, my HR was steady, my legs/hips/body were strong, and I dropped the hammer even more, swallowing a handful of people who were trudging. Part of me wishes there were five more miles on the race because my body felt good enough to crank it up even more. With some more experience racing, I know that my times can continue to drop.
The race was on Saturday, and while my legs are sore, I have recovered incredibly well. Your programming is unbelievable, and I would like to thank you for helping me accomplish my goals.”

QUESTION

What exactly is the difference (other than amount of sessions and similar) between the BUD/S V2 program and the Training Packet?

I am a prior Olympic Caliber Swimmer, I left swimming to attend The Citadel. After financial issues:
Currently looking into enlisting with a focus on BUD/S with the navy’s program that allows a person to ‘enlist as a potential SEAL team member’.
I am in no hurry and want to be fully prepared, am in great physical shape just looking to be, as I said, fully prepared in every way possible.
Thank you.

ANSWER

The BUD/s Training Packet contains 7 individual plans and 42 weeks of training concluding with the BUD/s V2 Training Plan. It’s designed for athletes who have several months to train and want a “packet” of plans to prepare.
The BUD/s V2 Training Plan is just this individual training plan. This is the plan we recommend the 8 weeks directly before BUD/s.
– Rob

QUESTION

I am looking for assistance picking out a program from your website and am hoping you can help.
I have basically fallen apart.  Can’t even add a LOL behind that.  I am currently a Gamewarden with my state and need to get back in to shape.   In July 2015, I was injured at work, nothing more than a broken bone and torn tendon in my foot.  Sadly that had me out of work for 7 months and allowed me to gain 40lbs.  After returning in Feb 2016, I have been riding a desk that I was promoted to.   I have found myself grossly out of shape and in need of a starting point.  I walked back through the doors of the gym and started moving again with purpose but without direction. I NEED direction. I can walk but am still in pain when I run and I am told that will take time to finishing healing (up to 2 years).  As far as walking, I am good at walking 3.8 miles an hour for a total of 4 hours on the treadmill with rolling hills. I am able to do 15 pushups but only about 10-12 situps as I have not recovered from a hernia repair in November of 2016 because of being lazy.
I have access to a gym 1-2 times a week and have some limited dumbbells 5#’s – 30#’s at home along with a bench.
My goals are to get back to patrol ready conditions as well as get in shape for the upcoming backpacking season in the spring.
Any direction would be great.

ANSWER

I’d recommend you begin our stuff with the Bodyweight Foundation Training Plan. Do your best with the sprinting/running in the plan. Your foot will feel a lot better when you shed weight.
Fix your diet. Here are our recommendations.
Email back on the other side of Bodyweight Foundation.
– Rob

QUESTION

Hello, I am Interested in some of your programs that you have to offer. I am trying to find the right program to train for U.S. Army Special Forces (Green Berets). I was wondering if you could point me in the right direction I was looking into some of the programs offered but it seems there’s not really a step by step lay out by the day so to speak. I was wondering if I am just looking at it wrong or how I should break down the work outs. Kind of get a good plan of attack going for this program. I need to get in better shape and I know this. But I am looking to train specifically for the training I’m going to encounter and my way of life not just use this to get into shape. And I am also a Police Officer so this will help me within  my life style as well. I am just looking for some help breaking it down more so to speak. Any tips advice or help to kind of show me a good plan of attack would be much appreciated.

ANSWER

The Ruck-Based Selection Training Packet of plans is a 52-week specific train-up for SFAS.
– Rob

QUESTION

I have used a few different programs you have and love them!
I am inquiring about creating a new program.  I am and LEO and Military and have many fitness needs to ensure my survival and wellness. Is there any chance you can create a military/LEO program that Has the following…
5 days a week
No more than an hour long
Has the Patrol workout routine you have
Coupled with heavy bag boxing, PT test improvement, and increases mass and endurance?  Maybe have six weeks of heavy size building then three weeks of maintenance then another six of hitting it hard again?
I know I can combine all three of your programs but with my level of fitness knowledge I don’t know the most beneficial exercises and routines that would benefit me the most.
I appreciate your time and assistance in this!!

ANSWER

I can’t design a custom plan for you. I will say our LE programming found in the Spirit’s Packet of plans has sessions that are designed to be completed in 45-60 minutes, and include upper body hypertrophy (mass) programming. These plans also concurrently train strength, work capacity, chassis-integrity (mid-section) and tactical agility. They do not include heavy bag work – and none of my current plans do.
– Rob

QUESTION

Quick question here: I’m about halfway through Fortitude and I’m not seeing quite the same strength gains I was during Big 24 – is this typical or am I jacking something up? On the bright side my run/ruck run split times are coming way down despite the increased distance.
Thanks in advance. Let me know if you need more info.

ANSWER

Possibilities –
1) Fortitude does not have a strength focus. It’s a multi-mode training plan that concurrently trains strength, endurance and chassis integrity. Big 24 had a strength focus. In general, endurance hinders strength gains. But, like you said – your endurance is improving and it seems your strength is maintaining or slightly improving.
2) Incoming strength ….. you were likely weaker when you began Big 24 … so you more “room” to gain before you hit your genetic limit. The first gains are the easiest …. then things slow down. You began Fortitude closer to your genetic limit, stronger, and gains are harder and slower to come by now.
– Rob

QUESTION

I have been looking at your program and what I would like to know is there a basic program? I am 63 and very out of shape to include as usual , overweight.  Looking at the exercises I  can’t run 1.5 miles or do a 45lb ruck at this time. Thank you.

ANSWER

I’m sorry. I’ve got nothing that basic at this time.
– Rob

QUESTION

Getting set to start the alpine guides training and am wondering about weights. Specifically 60# sandbag for males. I tip the scales at 145. Seems like I get the shaft compared to my buddy who’s 190 and fit.

ANSWER

As you know, the mountain doesn’t care. Use a 60# sandbag. For many events, 60# is the prescribed weight for women and many under 110# hammer through.
– Rob

QUESTION

I have about 6 months to prep for National Guard Special Forces selection, which is a three day “mini selection.” (Hopefully) immediately following that I will go to the regular army SFAS. Should I do the last 6 months of your SFAS Packet, or cherry pick a few plans that would be most beneficial leading up to your Ruck Based Selection Plan? If the latter, which plans would you recommend in six months time?

ANSWER

Stick with the Ruck Based Selection Packet. http://mtntactical.com/shop/ruck-based-selection-training-packet
Here’s what I recommend from the plans in the packet … 6 months = 25 Weeks
Weeks    Plan
1-2          First 2 Weeks of Military OnRamp
3-9          Humility
10-16      Fortitude
17-24      Ruck Based Selection Training Plan (directly before selection)
Good luck!
– Rob

QUESTION

I just purchased the Ruck-Based Selection plan to prepare for PJ Indoc. I am a year out from shipping off to BMT and Indoc, but have no experience rucking and wanted to get some solid experience under my feet.

 

I have a few questions about gear and about programming:

 

  • What weight is expected to carry for the IBM runs?
  • I have previously done the swim improvement plan and would like to supplement the Ruck-Based Selection plan with swim workouts
  • I was thinking of adding 1 speed interval/hypoxic ladders/swim interval workout in during the week and adding 1 long swim in on the weekend.
  • Do you advise against this additional workload?
  • If so would you recommend replacing one of the AM/PM sessions with swim intervals?
  • I have experienced overtraining in the past and want to avoid, however that was from too much of the same thing VS. adding more variety with non-impact activity

ANSWER

Answers:
IBA Run Load? 25# Pack or 25# weight Vest
Additional Swimming? No. This is a very intense plan which doesn’t account for extra work.
– Rob

QUESTION

Greetings from Finnish Lapland, Muonio. I am preparing for the upcoming ski touring season in here and in Northern Norway.

I am looking for a training program to prepare myself a bit better for the downhill part of ski touring. I live next to the best hills in Finland, so I’ve done lot’s of base endurance and also some hill training. I don’t have any access to a gym though.
On that premise the 4days/week 30min/day dryland program looks very good for that purpose.
I will want to continue base training though, since the early touring season here is a slow start due to polar night. I’d predict that first tours of the season are possible within around a month.
Is it possible to combine this program with something around 5–8h/weeks of endurance/hill training? Do you have some resources on how to balance the strength program and aerobic exercises?

ANSWER

Yes – I’d recommend the 30-Minutes Per Day Dryland Ski Training Plan. (http://mtntactical.com/shop/30-minutes-per-day-dryland-ski-training-plan/).
You can complete the program and still do your endurance work. A couple ways to do this …. first – follow the program as prescribed, and plan endurance days on Monday, Wednesday and Saturday. You’ll need to double up on Monday – do the Dryland plan session first, then your endurance. Here would be your weekly schedule:
Mon: Dryland (AM), Endurance PM (2-a-day)
Tue: Dryland
Wed: Endurance
Thurs: Dryland
Friday: Dryland
Saturday: Long Endurance
Sunday: Rest

Another option is to combine the Monday/Tuesday, and Thursday/Friday Dryland plan sessions and complete them on Tuesday (Monday and Tuesday Dryland sessions) and Thursday (Thursday and Friday Dryland sessions) – so your Schedule would look like this:

Monday: Endurance
Tuesday:  Dryland (Monday and Tues Session combined)
Wednesday: Endurance
Thursday: Dryland (Thurs and Friday Session Combined)
Friday: Endurance
Saturday: Endurance or Rest
Sunday: Rest
– Rob

QUESTION

I was browsing your plans looking for a plan that would best suit my 15 year old son.
I’ve been enjoying the SF45 plan. I bought the bundle package and I’m just about to complete the Delta.
Do you have any recommendations for a plan that would be a good started for him and a few of his buddies…

ANSWER

The best thing you can do for your son and other boys at that age is start with strength. If you’re doing the coaching, I’d recommend the MTI Relative Strength Assessment Training Plan. I’m actually doing this myself right now with my son and it’s super effective and efficient.
– Rob

QUESTION

Can you give me a recommendation on a training plan (or plans) to prepare for the Train to Hunt challenge next year?

The TTH event is April 21, 2018.

Last year the course consisted of the following:

  1. 100’ tire drag; Run 300 yards; shoot 1 arrow
  2. 10 sandbag (50#) over box step ups; Run 300 yards; shoot 1 arrow
  3. 10 over shoulder sandbag drop; Run 300 yards; shoot 1 arrow
  4. 10 sandbag get ups; Run300 yards; shoot 1 arrow
  5. 10 over sandbag burpees; run 300 yards; shoot 1 arrow
  6. Run 2 miles with 50# in pack, shoot 2 arrows somewhere along the course

ANSWER

I don’t have a specific plan for this event. From what I do have, I’d recommend Valor, which comes pretty close.
– Rob

QUESTION

I’m browsing your website trying to figure out which training (if any) is right for me.
I started rock climbing last year with several trips to Joshua Tree–I just got back from a week at Joshua Tree today.  I’ve been climbing indoors during the summer at a climbing gym.  But I’m 64 years old… and I’m a Type 1 Diabetic. I’m strong, but I don’t have much endurance.
Where do I start with a real training program, and how do I build up so I can climb better in the spring?
I go to a regular gym 5 mornings a week.  I have a bouldering/climbing gym I go to 2 days a week to climb… and I have mountain and lake trails nearby.  Those are what I have at my disposal to work your program.
I’ve never been able to run or jog far without getting winded… but I can walk forever.  I’m willing to try… but don’t want to purchase a program that I can’t even begin to do.  So… where would you suggest I start?
Perhaps there is a way to modify a program to my own needs?

ANSWER

I’d recommend you focus your programming on rock climbing fitness and start our stuff with the Rock Season Pre-Season Training Plan.
This plan includes some general fitness, but is primarily focused on increasing your climbing-related fitness – specifically grip and finger strength strength and strength endurance.
I’m not sure, if at 62, you’ll be able to complete the program as prescribed. You likely can complete the rock-specific work, but the general fitness may be too much and you’ll need to be smart and pull back.
Click the link above, then the “Sample Training” tab – and you’ll see the entire first week of training. Try it and see how you do before purchase.
– Rob

QUESTION

Hello, I’m been looking at your programs for a while and realized it would be the best fit for me. but I’m confused about which program to pick. I’m in the Marines, 5’10”, 188 lbs, avid lifter, usually don’t run unless I have to, learned how to swim a couple years ago, I haven’t done a ruck or ruck run in a couple years so I have no baseline on that.
PFT – 24:00 min 3 miles (maxed everything else)
CFT – 2:48 800m, 2:24 MUF, (max ammo can lifts but I felt more taxing than usual)
I want to go to MARSOC to become SOCS personal but I don’t want to be one of the guys that cant keep up with the CSOs. but I also don’t want to lose a lot of weight to obtain the cardio/endurance.
Do you have a suggestion on the plan/plans I should do? I have at least a year before I can PCS there so I have time to build up. Thank you!

ANSWER

I’d recommend you start our stuff with the plans in the Virtue Packet – beginning with Humility.
Humility combines dumbbell-based strength, bodyweight-based strength endurance, work capacity and endurance (running and loaded running). This training plan will mark a significant departure from your current routine and begin building your base toward the multi-modal fitness needed for MARSOC A&S
– Rob

QUESTION

When a package or subscription is purchased, are videos of the exercises included with the workout or would the exercise tab need to be referenced?
Also, I am a triathlete but it’s my off season and I’m preparing for downhill skiing. My focus this winter is on developing strength and endurance on the bike. Do you have plan recommendations?

ANSWER

You access the training plan via the website and a username/password. You’ll go to the exercises page to see unfamiliar exercises.
Bike? It’s unclear from your question if you’re looking for spinning/cycling-specific programming or a supplemental strength training plan. We don’t currently have any triathlon specific training plans. The closest we would have for cycling would be the Mountain Bike Pre-Season Training Plan – which combines strength training and spinning/cycling.
If you’re looking for just a strength plan to supplement your cycling, I’d recommend our Off-Season Strength Training Plan for Endurance Athletes.
– Rob

QUESTION

I’m an infantryman who’s about a week from finishing the Marine’s Basic Recon Course. I come from a heavy powerlifting and running/hiking background, so I know I need to focus on water proficiency (especially finning) once I’m training on my own. The Pirate series of plans looks like it would be right up my alley for what I need, but I wanted to know if you had any input on doing additional strength work on top of that programming. I was thinking about trying to mix in something like 5/3/1 work to rebuild all the strength I’ve lost the last few months in course. Any input or suggestions on different plans would be appreciated.

ANSWER

Each Pirate Series Plan includes strength training. I’d recommend against doubling up.
– Rob

QUESTION

Really enjoy your programming. I am a Police Officer in the UK and have almost finished the first cycle of Patrol – Tequila
I was wondering if you had any advice on pre hab work that would benefit LEO? Anything advice on exercises that strengthen the joints, knees etc for injury prevention would be appreciated.

ANSWER

I believe durability is 90% work-specific fitness – and fitness is the primary focus of our LE and all tactical programming. Over the years we’ve experimented with the whole gamut of prehab, rehab, mobility, stuff from multiple schools of thought, and frankly, have not seen a quantifiable return. Further, when we’ve taken a second look at the research, we’ve found by far being fit for your job is the best think you can do for career durability.
We do include stretches and mobility exercises in our programming, but as a complement to fitness.
I believe there is room for disruption in this area. Several times in the past decade we’ve dedicated people, time and resources to exploring this area. Soon I hope to take a another swing.
I wish I could offer more.
– Rob

QUESTION

I’m currently in the middle of the Lower Back v2 training. I feel it is going pretty well, but I need to step up my cardio.

I have signed an 18x SF contract and will be shipping out to Basic this March. I’ve been looking st the Ruck Based Selection program, but I won’t actually go to selection until sometime in August of 2018. Apart from that, I’m currently doing rehab for my back and a shoulder issue, and feel that my overall fitness level is not quite there to jump into either the ruck based selection program, or the resistance or Valor programs.

To be honest, I’m looking to safely build my overall level of fitness (especially my cardio) in as short a time as possible so that I can hopefully squeeze in resistance and ruck based selection programs before I ship out.

Do you have any recommendations on a cardio/APFT prep plan I can do in tandem with the Lower Back training? Or even a general approach to make the absolute most out of my time before I ship in March?

ANSWER

Understand MTI programs for the event, not the athlete. The SFAS cadre don’t care about individual candidate issues … there is one standard and it’s up to the candidate to make the standard. Our approach is the same.
Ideally you would immediately switch to the plans and order in the Ruck Based Selection Training Packet – starting with the Military On-Ramp Plan.
For others with 18x contracts, I recommend they complete the entire packet prior to basic as your time isn’t yours after and it’s a quick trip to selection. You don’t have the 52 weeks to train in the packet …. here’s what I recommend over the next 16 weeks prior to basic.
Weeks   Plan 
1-7         Humility
8            Total Rest
– Rob

QUESTION

Do the plans come with the month membership?

ANSWER

No. See below for the difference between buying an individual training plan, or training packet, and subscribing:
– Rob

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

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

QUESTION

I am looking at a new fitness programme and wanted to seek your advice.

I am UK military but just recently attended a selection which will take me away from ‘green’ fitness and will operate a lot within civilian clothing/vehicles/environment in a surveillance role.

I am thinking a SWAT program may be more suited. I will often be in civilian clothing with covert comms and weapon, but may need to don overt armour and weapons if required. Also I may be required to move through urban environments and thinking I need to work on that agility.

I was thinking relative strength, bodyweight strength, good short work capacity, sprint ability and short endurance (good speed over 1-2miles)

Could you please advise what you believe will be the most suited program for my goals?

ANSWER

Any of the plans in the SWAT/SRT Gun Maker packet will be good. I’d recommend starting with Glock.
– Rob

 

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Arete 11.23.17

by SSD

Military

Counter UAV’s to Drive Enemy Drones Out of the Sky, Homeland Security Newswire

What Rex Tillerson Can Learn from Alexander Haig, War on the Rocks

A Complete History of Army Berets, Army Times

N. Korea May Have ICBM Capable of Reaching US This Year, Reuters

Iraq’s Surprise: The Persistence of Democracy, Wall Street Journal

Trump to Consider $47 mil Arms Deal to Arm Ukraine against Russia, OODA Loop

Army Building Up Forces in Somalia, Politico

Trump Era Sparks Debate About Nuclear War Authority, Real Clear Defense

US Military and CIA May Be Investigated for War Crimes, Huffington Post

War Zone Deaths Up For First Time in 6 Years, Military Times

Investigating Stolen Valor, Medium

Why America Loses Every War it Starts, Defense One

Strain on SOF Troops Initiates Call for Review, Military Times

State Department Approves Poland’s Request to Busy $10.5 Billion Patriot Missile System, Defense News

US Troops Told to Ignore Child Rape by Afghan Security Forces, Real Clear Defense

ISIS Snipers Using US Thermal Devices, OODA Loop

 

First Responder/Homeland Security

Border Patrol Officer Killed in Attack, Police One

Chicago Passes 600 Homicides, Officer.com

116 Line of Duty LE Deaths So Far in 2017, Officer Down Memorial Page

Houston SWAT Rescues Child, 2 Adults, Policemag.com

Dallas sniper attack: 5 lessons for cops from the fire-rescue response, Policeone.com

Civilians Rescued, Firefighters Burned at MD Fire, Fire Fighter Close Calls

I Was the Officer Listed in ‘Critical Condition,’ LE today

School Lockdown Saved Lives in Cali Shooting, Officer.com

Tens of Thousands Missing in Mexico’s Drug War, NY Times

American Jihadists Are Made in the USA, Not Imported, Rand Corporation

FBI: Hate Crimes Rose in 2016, Police One

US Airport Security Check Points Fail 50% or More in Tests, In Homeland Security

Bush, Obama, Trump – Evolution of US Counterterrorism Since 9/11, Rand Corporation

 

Mountain

Best Backpacking Tents, Outside.com

Drone Gift Guide, Wired.com

25 Perfect Gifts for the Athlete, Gear Patrol

Why You Shouldn’t Be Outraged by Elephant Hunting, Outside

Rappelling Best Practices, Climbing Magazine

The Ups and Downs of Being a Mountain Guide, Climbing Magazine

Would you “Drop In” from a Helicopter?, Red Bull

The Development Behind Burton’s Step In Binding, Unofficial Networks

Train Like a Girl, Climbing Magazine

Women’s Empowerment in Skiing, Powder

The Tallest Campus Board in the World, Planet Mountain

Campus Board Fundamentals, Rock & Ice

Whistler Opened to 6.5 Feet of Fresh, Unofficial Networks

Snowbird Tram = Best in N. America?, Unofficial Networks

Head Kore 105: 2018 Ski of the Year, Powder

Ski Industry Consolidation: Who Owns What?, Unofficial Networks

 

Fitness/Health/Nutrition

26 Tips for Healthy Eating, Outside

Nike Vaporfly Shoe Improves Running Efficiency, Outside

Strength and Hypertrophy Adaptations Between Low and High Resistance Loading, Journal of Strength & Conditioning Research

Assessing the Effectiveness of the Functional Movement Screen in Predicting Noncontact Injury Rates in Soccer Players, Journal of Strength & Conditioning Research

U.S. Army Physical Demands Study: Reliability of Simulations of Physically Demanding Tasks Performed by Combat Arms Soldiers, Journal of Strength & Conditioning Research

Clearing up the Confusion About Salt, NY Times

The Soda Drinking Bubble has Gone “Pop”, Men’s Journal

What It’s Really Like to Be a Fitness Model, Muscle & Fitness

10 Methods for More Strength and Muscle Mass, Men’s Health

12 Health Podcasts, Mark’s Daily Apple

Masturbation: Self Abuse of Biological Necessity, Psychology Today

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Plan Focus: Busy Operator 3

by SSD

By Rob Shaul

 

The Busy Operator Training Plans were developed after I received multiple emails from deployed military athletes who had completed our venerable Operator Sessions before deployment but downrange simply didn’t have the time to complete the full 60-minute Operator Sessions.
Upon these requests, I developed a stripped down version of the Operator Sessions which could be completed in 30-50 minutes. Out of this our first version of the Busy Operator Training plan was developed, and subsequent to that – Busy Operator 2 Busy Operator 3 is the third plan in our Busy Operator series.

This 6-week, 5 days/week training program provides short, intense, 30-50 minute training sessions for tactical athletes who have minimal training time. This plan was designed in November 2017.

The program deploys MTI’s Fluid Periodization methodology to train strength, work capacity, chassis integrity and military endurance (running, rucking, step ups) concurrently. Here are some programming specifics for this plan:

 

STRENGTH
Busy Operator 3 deploys our new “Efficient Strength” programming. Efficient strength combines a total body, lower body, upper body press and upper body pull exercise in the same circuit. The circuit is designed so that just one of the 4 exercises requires a barbell. In terms of intensity, the total body and lower body exercises deploy moderate intensity – 3 reps per set for the total body exercise and 5 reps per set for the lower body exercise. The upper body exercises (push and pull) modulate between moderate (5 reps per set) and light (8 reps per set) intensity. Athletes work through the circuit at a moderate pace … – briskly but not frantically. Loading is prescribed as “work up until 3 reps (or whichever is dictated by that exercise) are “hard but doable.” Ideally, athletes will be at this “hard but doable” loading by round 4 or 5 of the 6 round circuit. This is strength training … so the idea is to get as heavy as possible, as fast as possible and still be able to complete the prescribed reps for each exercise.

 

WORK CAPACITY
Busy Operator 3 deploys two durations of work capacity events – a 10-minute effort or a 20-30 minute effort. Overall, the plan deploys 5 separate work capacity events.

 

CHASSIS INTEGRITY
Two types of chassis integrity circuits are deployed – ART Circuits (Anti-Rotation, Rotation, and Total Body Exercises) and Low Back Circuits (4 low back exercises). ART Circuits are programmed after the10 minute work capacity events. Low Back circuits are designed after the 20-minute work capacity events. Chassis Integrity is MTI’s core/midsection training methodology designed to train the midsection in a manner which is transferable to outside performance for mountain and tactical athletes.

 

ENDURANCE
Three types of endurance events are deployed – unloaded running, loaded rucking and a combo of running and step ups.

 

BUY NOW

 

WEEKLY SCHEDULE 

Each week of Busy Operator 3 includes two strength sessions, and at least one work capacity and one endurance session. Some weeks have two work capacity and one endurance, and others have two endurance and one work capacity session. Below is the schedule for week 1.

  • Monday: Strength
  • Tuesday: Work Capacity, Chassis Integrity
  • Wednesday: Endurance
  • Thursday: Work Capacity
  • Friday: Strength

 

REQUIRED EQUIPMENT

This program is specifically designed for military and other tactical athletes. Completion of the program requires a fully-equipped functional gym, complete with barbells, racks, plyo-boxes and sandbags (40# for women, 60# for men). In addition, you will need a ruck and 45# of load. A stopwatch with an interval timer will make working through the session easier. Timex Ironman is best.

 

→ Busy Operator I

→ Busy Operator II

→ Busy Operator III

 

You Might Also Like MTI Essentials: The Operator Sessions

 

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Arete 11.16.17

by SSD

Military

Army to Field New Body Armor Next Summer, Kit Up!

How NATO Could Accidentally Trigger a War with Russia, Rand Corp.

Taliban “Red Unit” with Night Vision Kills Dozens of Afghan Officers, NY Times

NATO Lauches Cypersecurity Ops Center, Homeland Security

The West Will Burn, Oustide

Marine’s Mission in Hemland Could be Blueprint for Trump’s Afghan Policy, Small Wars Journal

Incoming Grenade Split Second Decision, Modern War Institute

Army Lifts Ban on Recruits With Mental Health Issues, WebMD

Gaming to Victory: Synthetic Training for Future Combat, War On the Rocks

The Courage to End Generational Wars, War On the Rocks

Green Beret Discovered SEALs’ Illicit Cash, Then He Was Killed, OODA Loop

 

First Responder/Homeland Security

SC Trooper Resigns in Protest, Police One

LE Today Launches Contest to Same GQ after the Magazine Names Kapernick “Person of the Year”, LE Today

Detroit Undercover Officers Fight Each Other in Raid, Police Magazine

2 Buffalo Firefighters Injured in Fire, Firefighter Close Calls

Most CA Sheriffs Oppose the State’s Sanctuary Law, Police Magazine

Border Patrol Losing Agents Faster Than It Can Replace Them, Police Magazine

MS-13 Blamed for 25 Killings on Long Island, Police One

7 Times as Many Homes Burning in Wildfires, Compared to the 1970s, Wildfire Today

5 FDNY Firefighters Injured at 5th Alarm, Firefighter Close Calls

7 Ind. Officers Quit Over Police Car Take Home Policy, Police One

Changing Terrorism: Fewer Victims, but More Countries, Homeland Security.com

 

Mountain

Apex Awards Reveal New Outerwear Trends, Gear Junkie

A Mountaineers Choice to Never Have Kids, Outside

Escalante Packrafting and Canyoneering, Backpacking Light

A Consolidated History of Women’s Climbing, Climbing Magazine

3 Best Alpine Ski Bindings on the Market, Unofficial Networks

MSR Trailshot Is the Only Filter You Need, Outside

How to Maintain Climbing Strength As You Age, Climbing Magazine

Jackson Hole Wins X-Games Best Inbounds Terrain Contest, Unofficial Networks

 

Nutrition/Fitness

4 Laws of Muscle, Outside

How To Survive Your First 100-Miler, Outside

Does Carb Cycling Work? It Depends, Mark’s Daily Apple

Our Greatest Marathon Training Advice, Outside

Top 3 Supplements for Guys on a Budget, Muscle & Fitness

Study: Coffee is Good for your Heart, Men’s Journal

8 Foods to Bulk Up Without Getting a Belly, Men’s Fitness

Best Chest Supersets To Build Big Pecs, Muscle & Fitness

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Q&A 11.16.17

by SSD

QUESTION

I’m a member of a hotshot crew.  My question probably is relevant to quite a few guys out there like myself.  As the season winds down, I’m getting back in the gym and looking for a plans recommendation for the offseason  (November-April).  In past years I focused more on muscular endurance training- did the UBRR prep last winter- but I’d like to focus more on strength and adding a little mass this year in the gym.  I’m 5’9″ and have been 160-165 lbs for 4 years.  I splitboard around 3 days a week all winter and spring, usually 4-5000 vert, with some longer days and easy alpine climbing mixed in, especially in spring.  And I ride inbounds another 3 days a week.  I’ve been one of the faster hikers with a full pack and saw every year I’ve been in fire, but feel more strength would benefit me as the fire season wears on.  I’m willing to cut back some on the inbounds snowboarding if it would let me strength train my legs more.

ANSWER

Given the volume you’re pushing on your snow board, train strength 2-3x/week accounting for your vertical gain while split boarding.
Start with the MTI Relative Strength Assessment Training Plan – skip the Thursday runs in the plan and do the sessions in order.
This is a 5 day/week training plan as prescribed, but I only want you to strength train 2-3x sessions/week. Follow the sessions in order – don’t skip ahead (except for Thursday’s run) … I understand it will take you more than 5 weeks to complete this plan.
This plan focuses on building your relative strength (strength per bodyweight) – which is most important for tactical athletes. It’s not designed to add mass.
How you schedule the sessions depends on your riding. In general, it’s okay to be a little fatigued from training if you’re riding in-bounds. But you want to be fresh for out-of-bounds split-boarding and mountaineering. Schedule your gym-based training accordingly.
Email back on the other side on this training plan.
– Rob

QUESTION

On Big 24, I couldn’t see anything about rest between sets or rounds. Also is it safe to do another program with this one? Something geared towards cardio?

ANSWER

Each circuit includes a stretch or mobility drill. This is your “working rest” between rounds.
Another Plan – no, if your goal is to improve strength, which I assume is why you’re doing Big 24. The plan does includes some work capacity, but it’s focus is on strength.
If you want to do an integrated plan which concurrently trains strength and endurance, I’d recommend Apollo. Apollo deploys our Fluid Periodization and concurrently trains heavy barbell strength, work capacity, endurance (unloaded and loaded running), tactical agility and chassis integrity.
– Rob

QUESTION

I currently have a 5 month span of time to improve my rucking and running for an assessment. How would you recommend using both run and ruck improvement plans to create a hybrid. Generally speaking, rucking is more of a weakness than running for me.

The assessment consists of a five Mile run in 45min and 12 mile ruck in 3hrs. 35lbs dry/weapon/FLC. I’m currently running my five Mile in 40min. My ruck I’m coming in at 2:58 with cramping/pulling in both my vastus medialis. Trying to maintain my running while rucking and strengthening that muscle region. Thanks again for your help.

ANSWER

1) Ranger School Training Plan  – This plan includes specific assessments and progression for both a 5-mile run and 12 mile ruck assessment. The Tuesday and Thursday sessions in the plan include progressions for both. You could do the running progression on Mon & Thursday and the Ruck Progression on Tues and Friday.
2) You could combine the Running and Rucking Improvement Plans beginning at Week 12 for both plans (6 mile focus for Run, 12 mile focus for Ruck). Expland the combined progression to 6 days/week and alternate run/ruck days. Monday Run, Tuesday Ruck, Wednesday Run, Thursday Ruck, Friday Run, Saturday Ruck, Sunday Rest.
– Rob

QUESTION

I‘ve purchased your Big Mountain Training Plan in the past to prepare for a Mexico Volcano Mountaineering trip. I’m prepping for to summit Mt. Rainier next July. I noticed you now have a Rainier specific training plan, but am wondering what the differences are between the two and if I need to purchase the Rainier one.
Also, I’ve got 34 weeks of realistic training time and was going to do your Bodyweight Foundation Plan to jump start things. If you have any other recommendations, I’d be interested.
Thanks for your time!

ANSWER

No need to buy the Rainier Plan. Save your money  – the Big Mountain will work.
Here’s my recommended work up:
Weeks    Plan
1-6          Bodyweight Foundation Plan
7-12        Mountain Base Helen
13           Total Rest
20           Total Rest
21-23      Mountain Base Danae (first 3 weeks) or repeat Bodyweight Foundation (first 3 weeks)
– Rob

QUESTION

I’m a 44 year old “tactical athlete” (USAR) who injured my shoulder a year ago (torn labrum).  Three months ago, I had surgery to fix it and just completed a round of PT and cortisone shots.  The shoulder feels great and I’ve been cleared to “resume normal activities”.

The issue is that the injured shoulder (right if it matters) isn’t as strong and nor is the back as defined as my right.  When I asked my physical therapist about it, he told me not to worry as the definition and strength will come back as I progress through my workouts.  Didn’t seem to happen over the course of six weeks working with him and when pressed he mentioned his focus was mostly on flexibility and rotation function, not strength.

The problem is, I find myself favoring the left side.  For example, I catch myself shifting the weight on bench presses to my left side.  Same with rows.

Is this something I should be worried about?  Is there anything I can do (other than correcting myself when I catch myself doing it)?

ANSWER

I wouldn’t worry about it much – it will take time to come back. One option now would be to train the limbs independently via the Single Limb Strength Plan.
– Rob

QUESTION

What programs do you suggest with the goal of Tactical Athlete Strength Standards and Running Long (50+ miles)?

Ultimately I’d like a 2x body weight deadlift and finish a 50 mile trail race within 30 days of each other.

ANSWER

I don’t have a combined plan for this, but you could cobble one together.
The run will by far be the most difficult task. So start with the 50-Mile Ultra Training Plan.
For the deadlift, I’d recommend starting with progression theory from our Big 24 Training Plan. Apply it to the Dead Lift and work in a dead lift only session 3 days/week as your working through the 50-Mile Ultra Plan. Lift first, before you run.
– Rob

QUESTION

Love the programs. You’ve created a really great system for LE training. I have searched the website and online trying to find substitutes for some of the workout days that don’t necessarily work for a Comercial gym to no avail. Here is an example;
On the swat ruger plan session 2, our facility does not allow for the TAC SEPA stacked box agility drill. Is there anything to do as a substitute? We have all the barbells, treadmills and free weights available. But no room, and no boxes.
Also the sandbag exercises, mainly the toss. What can I substitute that with to get the same kind of “grind” workout but with possibly a barbell or dumbells. I do all sprints in the program on the treadmill so those aren’t a problem.
Again love the workouts Rob. You’re really helping us stay in top shape.

ANSWER

Stacked Box Drill? – I received the same note from a big city SWAT team member and told him to go outside and be resourceful. He ended up using the hood of a bearcat for his obstacle and said the first attempt he ran right into it and bounced off backwards! Quickly he picked himself up and brushed off so no one could see it! So funny!
My answer to you is to likewise, be resourceful. This isn’t an “exercise” but rather an agility drill – and you may need to be creative to achieve the intent – which is moving over a “high” object unloaded and in your IBA/Kit.
The bed of a pick up will work, as will a car hood or top of a car, or a fence, or window or crates or pelican boxes …
Sandbag Toss & Chase sub? – You can use a light barbell (65-95#) and do power clean + push press. Because of the bulk and awkwardness of the sandbag, it’s amazing how much “heavier” a 60# sandbag is than a 60# barbell.
– Rob

QUESTION

Currently in the second wk of the backcountry training program.  Love it.
 
But was wondering if u could suggest an add on program i could combine w/ that, focusing on upper body, that wouldnt have detriment to the ski training?  
 
Thanks,

ANSWER

Alternately you could do the upper body work in the Ultimate Meathead Training Plan … skip the lower body strength training in this plan.
– Rob

QUESTION

I was looking at the various fitness plans you had available, and I was wondering what would be the most optimal for someone wanting to cut weight and build up endurance and strength with the 25m target of reaching weight of 200lbs, 50m enlisting into the Navy as a Corpsman, and the 100m target to be selected for BRC to try and become a SARC.
I’m 22 and 6’3″ 270lbs if that helps at all.

ANSWER

Training? I’d recommend starting with the Military On-Ramp Training Plan.
Nutrition? Clean up your diet. Here are our guidelines.
– Rob

QUESTION

I’m planning on climbing Mt Hood next summer. I would like to buy a couple of plans to follow over the winter and would like your recommendations.

I’m typically in pretty good shape this time of year but this summer season I had a bout of A Fib and pneumonia. I’m 58 and also need to lose weight. I climbed the Middle Teton last summer when I was in better shape.

Thanks for your help

ANSWER

I’d recommend the Bodyweight Foundation Training Plan to start out.
Pls provide the details of your Mt Hood Climb. Is this a 1-day push? Hours and vertical gain/loss? Pack weight?
My sense is you’ll want to complete the Peak Bagger Training Plan directly before your climb but this depends on your climbing style.
– Rob

QUESTION

I am 12 sessions into the program and have noticed some discrepancies in the data coming out of my training specifically the interval times.
My 400 average is 1:37
My 800 average is 3:40
and my most recent PFT 1.5mi time is 12:00
My last official test for the 300m test was 48.4sec
My moderate run pace was 8:40ish for the most recent 3 mi run.
According the run calculator I should be running slower on the 400m and 800m but I am confused as to why i should not be going all out the entire time. and to be totally truthful, I am not going full out either. I was shooting for consistency on pace that was a little uncomfortable.
Also, a recommendation to the FBI SA fitness program would be to add pull ups. Pull ups are assessed at Quantico but not during initial entry (pull ups are used for fitness awards)
Over all I am pretty pumped about this program, However it feels like a lot less volume than what I was doing previously.

ANSWER

In general, your 400m and 800m times spit out by the calculator should be a faster pace than your 1.5 mile assessment pace. With a 1.5 mile run time, you assessment pace was 2 min for the 400m, and 4 minutes for the 800m.
Your running calculator interval pace times for these are between 1:44 and 2:01 for the 400m, and 3:43 and 4:02 for the 800m.
That you’re running your actual intervals faster tells me you either suck at any distance over 800m or you dogged your 1.5 mile assessment.
If you had run a faster assessement, the calculator would have spit out faster intervals. My advice is to re-run your assessment and bust ass. Then plug the new time into the calculator and see how you do on the intervals. We’ve use the calculator this with hundreds of athletes and the few who are not challenged by the interval pace needed to re-run the assessment.
So again, re-run your assessment and re-configure.
– Rob

QUESTION

For the next several months I will be on MEDEVAC duty.

My restrictions:
Duty cycle is 48 hours on, 24 hours off, repeat.  66% of my deployment is on duty.
Have to remain within 400 meters of aircraft while on duty.
On an Air Force base with serious movement restrictions inside the fence.
Distance runs while on duty will have to be done on the treadmill.

I have 24/7 access to all equipment typically used in MTI programming.

Do you have any programs that will work with my distance restrictions?  Will the virtue series work if I use a treadmill?  Although I despise treadmills….

Thank you for your time!

ANSWER

A treadmill will allow you to do the running, loaded running and rucking distances in the Virtue Plans. Others in similar situations have done this.
Another option is to pick and chose plans and avoid those with extended movements – 5 miles +. I’d recommend starting with a solid strength plan – Big 24, followed by Valor, then Resilience, from the Virtue Series.
This 21 weeks of programming – 5 months or so.
– Rob

QUESTION

So I’m a high school student with limited time in a day to exercise on top of homework and school but I’m also a member of the Army Nation Guard and my local volunteer fire department. Currently, I am enrolled in a strength and conditioning class and get a solid hour strength workout 3 to 4 days a week with minimal results. Overall, I need to go for a plan that isn’t overly time consuming for setup and prep, built for moderate strength improvements with more of an emphasis on endurance and a bit of a desire for abs, all with the APFT in mind on the back burner.
Thank you for your time and I look forward to hearing your suggestions.

ANSWER

I’d recommend Fortitude.
– Rob

QUESTION

I am a new subscriber I had a quick question for someone trying to enlist as a TACP. Would you reccomend doing the Battlefield Airman Assessment Training plan prior to leaving for Basic? I’m assuming the USAF TACP training plan is for someone going directly to the school as opposed to basic first.
Rob: How much time will you have between basic and the TACP course?

Not sure exact time, I know I would go to indoc right after basic. I can send you an email with exact time line. I’m barely passing minimum standard PAST scores right now coming off a knee injury that I just got a cortisone shot for. My times aren’t too bad for the running portion considering I haven’t ran in weeks. Currently doing your push up/ pull up progression workout (with the leg injury workout) which is where I was lacking because I played college football and was doing mainly power lifting/agility for the past 6-7 years. Need the time to cut some weight too, I’m about 6’3 218 need to be 214 (requirements to accept an application based on my height) which isn’t gonna be hard once I start running. Looking to officially start the application process in 6 weeks, let me know what you think. I figure I will be above the minimums and by that time and once I’m through MEPS and everything else goes through I’ll be in good shape. I attached a screen shot from my notes on the top is PAST minimum requirements in parentheses is the recommended numbers (hopefully I’ll  be better by the time I ship to basic) and the bottom is where I was at on my mock PAST. Sorry for the novel man, but thanks for the help.

Rob: Are you trying to get a TACP contract upon enlisting or do you have one already? Do you have to reach the PAST minimums to get the contract?

I am looking to get one (would get one after passing the PAST with min requirements). Like I said I’m at minimum PAST standards so I didn’t take the actual test and start the application to avoid risk of leaving for basic too with barely being above minimum standards. I was going to do PAST focused workouts until I passed and got a contract and then switch to gearing my body up for longer runs/ more tucks etc.
 ANSWER
Start our stuff with the USAF PAST Training Plan.
After you sign your contract, move to the Military On-Ramp Training Plan, then complete the USAF TACP Training Plan before basic.
– Rob

QUESTION

I’m on my last week of the fat loss program. So far I’ve seen good results – faster running times, more work capacity, and lower body fat. I’m still about ten pounds away from my target weight and I was wondering if I should repeat the program again or if it made more sense to try another program? Wasn’t sure if ‘Humility’ or ‘Bodyweight Foundation’ was a logical progression?

ANSWER

Move on to Humility.
Keep cleaning up your diet.
– Rob

QUESTION

I just have a quick question about a workout plan suggestion. I am currently on deployment and intend on putting in a selection packet once I return back home. I am one month into a seven month deployment. I see that your ruck based selection plan is meant to be conducted in the weeks prior to selection. What do you suggest for me to do during this deployment in order to prepare? I will, of course, plan to follow the ruck based workout prior to, but I feel I need to start building muscle amongst other things. I am a little overwhelmed with the number of workouts and unsure of which would be best. If you could please suggest a workout, that would be greatly appreciated. Just to give a little information on me. I am 5’3″ and weigh around 155lbs. I have lost quite a bit of muscle and gained that weight back in fat since our last rotation. Embarrassing but true. I just need to get back to where I was last rotation and go from there. Any suggestions would be greatly appreciated. I look forward to your response.

ANSWER

I’d recommend the plans and the order in the Ruck Based Selection Training Packet – all together it’s 52 weeks of programming.
– Rob

QUESTION

Loving the work outs.  Just a quick question on the meathead marathon program.  I am at a location with very limited running space, do you recommend doing such high mileage on a tread mill?  Looking forward to your reply, thanks

ANSWER

No … simple because it would be boring. But many have trained for a marathon on a treadmill. You wouldn’t be the first. Books on tape!
– Rob

QUESTION

My husband and I have used MTI for years to get us ready for playing in the mountains, a good surf session, and not so fun deployments. Our 14 year old daughter just finished up her Field Hockey season.  She pretty much has the winter off before they start spring conditioning. She wants to maintain all the gains she’s made over the past several months and maybe even get a bit stronger. She easily has a 7 minute mile. I know you guys have had stuff for High School Athletes before. Is there a plan you would recommend for the off season?

ANSWER

By far the best thing you could do for here this winter is train strength.
Best would be to start with Big 24, which is full, intense and 7 weeks long. Next best would be the MTI Relative Strength Assessment Plan – which is solid, focused and efficient, and 5 weeks.
Both these plans do include work capacity, but the emphasis is strength.
Take a week off, then have her 357 Strength – which includes a significant work capacity component. Your daughter will want to breath hard after the Big 24 or Relative Strength cycle.
I’m guessing she’s been introduced to strength training and the barbell. The good thing about Big 24 and the Relative Strength plan is both are assessment based – so she’ll see her progress.
She’ll lose endurance and work capacity doing these plans – but that’s okay. She’ll have time in the winter/spring to build that back up. Getting her stronger will make her faster, more explosive, more aggressive and much more durable going into next season.
Email back on the other side of 357.
– Rob

QUESTION

I am about four months out from attending SFAS and I was wondering what your thoughts are concerning the Ruck Based Selection program vs the Delta selection program for my situation. I am strong at rucking and a good overall athlete. Some personal fitness benchmarks include:
– 4 mile run in 24:54
– 2 mile run in 11:34
– 415lb deadlift (no belt)
– 300+ APFT
– four 2 mile ruck run repeats <9:45 (45lb ruck + 10lb hammer)
(All of these at about 165lbs bw)

I did the Delta selection program a while before joining the Army and I’m debating running it again but I don’t want to overdo it before SFAS. Should I just stick to the SFAS plan? Add supplemental exercises? I would greatly appreciate your insight on this, I absolutely love your workouts and your company. One more thing… would you be able to point me in the direction of a solid resource for learning more about preventative stretching/rolling/prehap techniques? Thanks so much!

ANSWER

Do the Ruck Based Selection Training Plan – it is event-specific to SFAS and includes work for APFT, team events, bodyweight smokers, running, rucking, etc.
The plan deploys several assessments then bases the following progressions based on your assessment results. This way it scales to your incoming fitness – and everyone gets pushed.
Several have used it successfully for SFAS.
Good luck!
– Rob

QUESTION

Which of your training plans would you recommend to get ready for GoRuck Selection in Sept 2018.  I’ll have about 9-10 months to prep.

ANSWER

I’d recommend the Ruck Based Selection Training Packet – beginning with Humility (skip the Military On Ramp Plan).
This plan finishes with the Ruck Based Selection Training Plan which is designed for SFAS (Green Beret Selection).
We’ve also built a specific GoRuck Selection Training Plan, which you could sub in for the final Ruck plan, but I don’t think you need to buy it extra. The packet is a great deal and will do a great job preparing you.
– Rob

 

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MTI’s Favorite Work Capacity Events by Duration

by SSD
Former MTI Coach, Charlie Bausman, had a “love/hate” relationship with 10 minute Sandbag Getup for Reps efforts ….

By Rob Shaul, Founder

 

Work Capacity event progression and program design have been one of the most enduring elements of MTI’s programming over all these years.

Our strength, core, endurance, and climbing program design have modulated, changed and evolved significantly, and we’ve created on the tactical side, our TAC SEPA or tactical agility programming.

But the way we decide and program work capacity at the macro level has stayed consistent.

Early on (late 2007) I became impatient with the randomness of CrossFit-inspired work capacity event design and began intensive research for alternatives. I was unable to find any that expanded beyond sport-specificity to general conditioning, so I got to work on creating my own methodology.

 

How MTI Defines “Work Capacity”

Extended bouts of cardiorespiratory and muscular stress at high, but submaximal levels best mirror the most dangerous mountain and tactical events – think firefight, foot chase, fire suppression or hard final summit push fighting dimming light and worsening weather. 

Work Capacity is where it all comes together – aerobic base, sprint cardio, raw strength, strength endurance and mental fitness. In the field, dangerous tactical or mountain events are often a work capacity event.

 

Gym Based Work Capacity Efforts

These can be single or Multi-modal, intense events lasting up to 30 minutes, These events combine Aerobic Base + Aerobic Power + Muscular Strength + Muscular Endurance – or the ability to perform at a high percentage of VO2 max, and high percentage of muscular strength and strength endurance.

Aerobically these events are anaerobic – they cannot be continued on forever, unlike steady-state aerobic exercise. Eventually, you’ll have to stop.

Anaerobic work is so intense cardiac output exceeds oxygen consumption, glycogen (carbohydrate) replaces fat as the primary fuel source. But glycogen is metabolized and broken down into lactic acid. We believe Anaerobic events are the type most probable in an intense/dangerous mountain/tactical.

MTI’s Gym-based Work Capacity efforts are Anaerobic training and are so intense that the athlete will fail in a relatively short time (<30 MINUTES.)  Intense work capacity efforts trains the athlete to tolerate lactic acid, and train at a higher percentage of his or her VO2 max. The athlete develops a higher tolerance for intensive endurance-type exercise.

 

How MTI Programs Work Capacity

Two criteria go into Work Capacity event design: (1)  Duration, and (2) Format. Of the two, duration is far more important.

Unlike organized sports, mountain and tactical real-world work capacity events are not predictable. Thus, the duration of the gym-based work capacity events must not be static.

An athlete who trains to go hard for 5 minutes max will gas if faced with a 20-30 minute event. Likewise, an athlete who trains to go hard for 30 minutes may not bring the needed intensity for a short 5 minute all out effort.

At MTI, we work to prepare our athletes for this unpredictability by designing work capacity events of over a broad range of durations:

Specifically use three durations for Work Capacity events:

5+5+5 – Intense 5-minute or less effort, followed by another, followed by another. Short, 1-3 minute rest between events.

10 + 10 – Intense, 10 minute effort followed by another intense, 10 minute or shorter effort after a 3-5 minute rest

20-30 Minute

 

MTI’s Favorite Events by Duration

When you do as much program design as I do, and consequently design as many work capacity events, you make a lot of mistakes, and hopefully learn something along the way. Below are my current favorite work capacity events by duration.

 

→ Duration: 5+5+5

Set a Running Clock:

Minute     Work

1-5            Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

6               Rest

7-11          Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

12               Rest

13-17        Every Minute on the Minute (EMOM)

                 6x Power Cleans @ 95/65#

                 6x Burpees

 

Notes:

One of the major issues with designing different work capacity circuits for 5+5+5 duration events is the equipment management and athlete flow problems that arise – especially when your athletes only get 1-3 minutes to rest between each 5 minute hit. I developed this format about 3 years ago, when I initially designed Valor – a training plan in our Virtues series of plans for Tactical Athletes.  This format eliminated that hassle.

Every minute on the minute, the athlete completes 6x Power Cleans followed immediately by 6x Burpees. The faster he finishes this work, the more rest he gets before the next minute starts. I try to program loading and reps for this effort so the first minute of every 5 minute “block” of work, the athlete will get 25-30 seconds rest, but my the 5th minute in each block, if well designed, the athlete will be down to about 15 seconds rest between rounds.

From a coaching perspective what I like about this format is it’s really easy to “scale” individually for each athlete on the fly. So, if I start everyone out on the prescribed loading and reps above, and Athlete A, “Mike” is getting 40 seconds rest, I can easy say, “good job, Mike – boy you’re fast. I need to slow you down. From now on do 7 reps of both exercises. Sucks for you.”

Likewise, if Athlete B, “John” barely manages his 6 reps of power cleans and burpees before the minute is up, I can tell him, “John, drop to 5 reps of each exercise.”

 

→ Duration: 10+10

(1) 4 Rounds, Every 2:30

      300m Shuttle

Rest 3 Mintues

(2) 10 Minute Sandbag Get Ups for Reps @ 60/80#

 

Notes:

300m Shuttle …. By far, my favorite “mode” for training work capacity is sprint repeats, especially shuttle sprints. If you’ve been doing MTI programming for much time at all, you’ll like suffered doing 300m shuttles. This is just a killer event which busts lungs and legs.

Set 2 cones, 25m (82 feet) apart. On “go” the athlete sprints back and forth between the cones, touching the line at each turn, for 12 lengths or 6 round trips.

The multiple direction changes are what make shuttle sprints so killer. Having to decelerate, turn, and then accelerate again takes incredible leg strength, which in turn hammers the legs and lungs.

A new 300m shuttle starts every 2 minutes, 30 seconds, so the faster the athlete finishes, the more rest he/she gets before the next round. Our athletes finish at 1:10 – 1:20, most the time.

On the tactical side, we’ll sometimes run these in 25# weight vests, in which case I won’t make the athletes touch the line at each cone.

10 Minute Sandbag Get Ups for Reps .… My old assistant coach, Charlie (currently at the UMSC Basic RECON Course) had a love/hate relationship with 10 minute Sandbag Get Up efforts.

There is something about the 10 minute effort crushes the uninitiated both physically and mentally. First, there is no let up. Even when you’re not moving the bag sits on your shoulder, crushing down your chest and restricting lung capacity. Mentally, many times I’ve seen badass tactical and mountain athletes nearly give up the first time they tried this. But like everything else, we accommodate, figure it out, and as in Charlie’s example, come to “love” this dreaded event.

If I recall correctly, Charlie managed 80 reps for his best 10 minute effort – this is 8x/minute and is smoking fast. Best I ever managed was 74 reps in a 10 minute effort @ 80# sandbag – this was last year. I think I’ll let that PR stand.

 

→ Duration: 20-30 Minutes

Tactical:
20 Minute AMRAP (As Many Rounds as Possible)
• 3x Power Clean + Push Press @ 85/135#
• 75m Shuttle
• Walk to Start

Mountain:
8 Rounds for Time
• 10x Hinge Lift @ 95/155#
• 30x Step Ups @ 20″ Box
• Rest 15 Seconds

 

Notes:

I have different, favorite 20-30 minute events for tactical and mountain athletes.

Tactical: This moderately heavy power clean + push press to a 75m shuttle sprint will sneak up to you. Generally, by the 3rd or 4th time through, my arms are on my head and I’m gasping for air on my walk back to the barbell. The key here is to sprint through the barbell work and really push hard on the shuttle, then use the walk back to the barbell as your working “rest” before hitting the barbell again. I tell my athletes to walk slow, but once they get to the barbell, immediately start again.

Mountain: This simple hinge to step up complex has long been my favorite multi-modal gym-based work capacity event for mountain athletes. The Hinge hammers the butt, hammies and core, while the tall, 20-inch step up hammer the quads and lungs in a mode-specific way for uphill hiking. I’ve found 8 rounds will take most athletes 20-25 minutes. 

Why the 15 seconds rest between rounds? This gives the athletes just enough recovery so they can “attack” each round, and the effort doesn’t devolve down into a long slog.

 

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

 

 

You Might Also Like MTI’s Ultimate Work Capacity I Training Plan

 

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Arete 11.9.17

by SSD

Military

Talking Career Maps Changes to 1059s and Other Key NCO Issues, TRADOC News Center

The Future of Contract Soldiers, Small Wars Journal

The Likelihood of War with China, Modern War Institute (West Point)

5 Weapons the U.S. Army Will Need for the next Korean War, The National Interest

Mimicking Rome: Adapting to the Nimbleness of New Threats, The Bridge

Taliban Touts “Special Forces Unit,” Long War Journal

The Future of Contract Soldiers, Small Wars Journal

In Finland, Mattis Backs Creation of a Hybrid Warfare Center Focused on Russia, Washington Post

How To Talk to a Veteran, War on the Rocks

Asia’s New Entente, The Strategist

NATO’S Role Along Europe’s Eastern Front, Rand

Army Identifies Green Beret Killed in Afghanistan, Military.com

Sweden Buys Patriot Missile Defense System, Real Clear Defense

Navy’s Sub Program Could Teach Army CFTs Important Lessons, Real Clear Defense
Study: Mideast Wars have Cost U.S. $5.6 Trillion, WSJ

 

 

Homeland Security/First Responder

As Cali Wildfires Raged, Insures Sent in Private Firefighters to Protect Homes of the Wealthy, WSJ

Vegas Shooter Had Lost Money, Snuck In Guns Over Several Days, Police One

Training: Change Your Thinking About Gun Grabs, Police Magazine

In-depth Firefighter Occupational Cancer Report, firefighterclosecalls.com

Dispatcher Ordered to Pay 17.6 Mil, firefighterclosecalls.com

NYPD Prepared With Massive Security Effort for New York City Marathon, Law Enforcement Today

As Wildfires Expand, Fire Science Struggles to Keep Up, Homeland Security News

 

Mountain

The Old School Way of Running a Ski Resort, Powder

Matterhorn of the Midwest, Powder

Review: 6 New Rock Climbing Books for 2017, Climbing.com

Tying In: The Bowline vs. The Figure 8 Knot, Climbing.com

Winter Ultra Racing …. or Being a Human Sled Dog, Gearjunkie.com

Concept Climbing: Max Weight Hang Survey, Training Beta

Expert Ski Tech, Curtis Bacca, Gear Patrol

Improve Your Sport Climbing Onsite Game, Climbing Mag

 

Gear

Study: Masking Tape is The Best Way to Prevent Blisters, Men’s Fitness

Rugged, Tough, and Tactical – 15 New SWAT/Tactical Products, Officer.com

The Best Travel Duffel Bags of 2017, Outdoor Gear Lab

How to Choose a Personal Locator Beacon or Satellite Messenger, Outdoor Gear Lab

The Best Boots for Mountain Life, Powder

The Ultrasonic Tool That Turns You Into Batman, Outside Magazine

Vermont Wool Clothing Company Ibex Shutting Down, SN News

To Gaiter or Not to Gaiter?, Adventure Journal

 

Fitness/Nutrition

Relax. You don’t need to “Eat Clean”, NY Times

7 Tips to Fight Indecisiveness, Psychology Today

Is a Protein Shake Enough After a Heavy Lifting Session?, Muscle & Fitness

How a Former 335# Michigan Lineman Trained for an Ironman, Men’s Fitness

New Beer Mile World Record: 4x Beers, 1 Mile in 4:33, Men’s Journal

Coffee May Be Kind to your Kidneys, Web MD

Low-Carb Diet Recipes, Men’s Fitness

10 Exercises to Improve Shoulder Mobility and Increase Bench Press, Muscle & Fitness

I Tried Every Fueling Product at My Local Running Store, Outside Mag

Skip These Supplements and Eat Real Foods Instead, Outside Magazine

What to Eat After Each Workout, Outside Magazine

 

 

 

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Mini Study Results: Post Workout Recovery Shake Has Negligible Effect in Assessed Fitness Improvement for Strength, Work Capacity and Endurance

by SSD
MTI Lab Rats and Mini-Study Subjects grind through the Endurance Circuit assessment.

By Rob Shaul

 

Background

One of the most common nutrition questions we receive from athletes is if they should consume a post-workout recovery shake.

In MTI’s early years, following consensus thinking in the strength and conditioning world, we recommended a combo protein/carb post-workout shake, or chocolate milk. In fact, when we first opened, we gave our athletes a bottle of chocolate milk after each training session!

As our programming matured and evolved, so did our thoughts about postworkout nutrition, and about 6 years ago our stance changed, and when asked the postworkout shake question we answered it was up to the athlete, but we recommended eating some real food (apple and cheese for example) as a better alternative to the more expensive “science food” of processed shake mixes.

This change was driven by our own move away from consuming postworkout shakes without negligible effects, and a growing suspicion and concern about the sports nutrition supplement industry in general reflected by the documentary Bigger Stronger Faster*.

Supplements, including postworkout shakes, are big business. The US sports nutrition/supplement industry grows 5% per year and reached $6.3 billion dollars in 2014, according to Chemical & Engineering News. Today, anyone with a computer can create their own supplement company and have custom labels designed, and product drop-shipped from supplement factories to website customers without ever touching a bag of whey.

In the academic world, postworkout supplementation is a common subject of peer-reviewed academic studies.

Most studies test a single, long, endurance-based workout (2.5 hours of cycling, for example) and deploy a chemistry-based assessment (how much glycogen is in the muscle).

Other studies test the postworkout supplement effect of a single, long endurance event (2.5 hours of cycling) followed by supplementation and then a hard, performance-based event (time to exhaustion on a VO2 max test) several hours later.

We found one long, 12-week resistance cycle study but the study assessment was blood chemistry-based, not performance based.

Another long, 10-week cycle study did include a pre and post-cycle 1RM assessment, but compared two types of post-workout supplements (milk versus carb drink) and found both study groups had the same increase in strength.

None of the studies we found in our quick review answered the question we were being asked by athletes: “Is a postworkout recovery shake worth it?”

We had been considering conducting a mini-study to try and answer this question for some time. But first, we had to define “worth it.” From a mission-direct perspective, how would the value of a postworkout shake be tested?

Our answer was assessed fitness improvement following an extended training cycle and ideally for three attributes: strength, work capacity, and endurance.

 

What is a Mini Study?

A small, quick mini-study is a great tool for us to accomplish several things before conducting a larger, longer, more involved study.

First, we test the practicality and “churn” the testing protocols 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.

 

Study Design, Deployment

Twenty professional and expert level recreational skiers were randomly divided into two groups, Group A (Recovery Shake) and Group B (No Shake) at beginning of our 6-week Backcountry Skiing Pre-Season Training cycle.

This intense 6-week sport-specific training cycle included three pre, mid, and post-cycle assessments:

Strength: 1 Repetition Maximum Hinge Lift
Work Capacity: 90 Second Touch/Jump/Touch to Box for Reps (VIDEO)
Endurance: 30 Minute AMRAP wearing a 25# Weight Vest (4x In Place Lunges, 20x Step Ups, 4x 25m Shuttle)  (VIDEO)

This intense training cycle progressed in difficulty over its 6-week duration.

Group A Athletes consumed 1 scoop of GU Energy Brand, Recovery Drink Mix directly after each training session. GU Energy partnered with MTI for this study and supplied the postworkout recovery mix free of charge for the study.

One scoop of GU’s Recovery Drink Mix contains 190 calories total, including 30g of Carbs and 10g of Protein.

The Strength, Work Capacity, and Endurance assessments were completed Weeks 1, 3 and 6.

We saw significant attrition in subjects during the course of this cycle. The cycle’s intensity inflamed lingering injuries for 2 athletes, several simply quit, and a handful of others missed the final assessment.

In the end, 4 Group A subjects and 5 Group B subjects completed the cycle and assessments.

 

 

Results, Discussion

All athletes saw improvement – and most saw improvement across each of the three assessments. See the chart below:

A quick glance comparing the average percent improvement changes of Groups A (Recovery Shake) and Group B (No Shake) would seem to indicate that on average, those subjects who did not consume a recovery shake across all 3 fitness attributes (Strength, Work Capacity, Endurance) had better gains.

However, the small sample sizes and significant differences in individual athlete improvements would yield this conclusion not statistically significant to an academic standard.

But our goal with this mini-study is not an academic publication, but rather to be able to give athletes a more informed, definitive, mission-direct answer when we’re asked: “Is a Recovery Shake Worth It?”

Based on this mini-study, our answer is, “No.”

As we expected, all athletes’ fitness improved over the course of this intense training cycle, but there was no significant increase in improvement by the Recovery Shake Group. Indeed, the No Shake group seemed to have improved as much, or slightly more than the Recovery Shake Group.

 

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

 

References:

  • https://cen.acs.org/articles/94/i6/Athletes-Look-Sports-Nutrition-Products.html
  • http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719375
  • http://www.sfu.ca/~ryand/kin310/carb+proteininrecovery.pdf
  • http://www.tandfonline.com/doi/abs/10.1080/07315724.2004.10719375
  • https://cen.acs.org/articles/94/i6/Athletes-Look-Sports-Nutrition-Products.html

 

 

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Q&A 11.9.17

by SSD

KUDOS 

“No question to ask, but rather a thank you for your smart and mature approach to training, I.e., the absence of “Bro-Speak” is greatly appreciated!

I recently purchased the Chassis Integrity plan and have been using it as a “finisher” to my regular strength training. I’ve been following one of Jim Wendler’s 5/3/1 programs and the inclusion of the Chassis Integrity work has been great.  As such, I don’t run the program five days a week, but rather every other day.

I’m 57 and have always been an endurance rather than strength athlete. I can’t always handle the recommended weight, but I’m making progress.
In the future, I’d like to run one of your larger plans, but for right now the Chassis Integrity plan has been a nice introduction to your programming.

Again, I love your mature and intelligent approach to training. After I feel like I’ve earned it, I’m going to purchase one of your Mountain Athlete shirts and wear it with pride.

Keep up the good work. You are a breath of fresh air in the world of strength/fitness training.”

QUESTION

Im about 3 weeks into your On Ramp program before moving towards virtue, and I am feeling the soreness. However, I noticed a drop in my weight. Is this program’s purpose to lean out athletes? My concern is that you mentioned that military personnel should maintain certain baseline standards like 1.5bodyweight bench press. Should I expect to see a decrease in my max repetition for some of the lifts? I did notice a drop in my deadlift and squat.

ANSWER

Weight Drop? Not the focus of the program, though many athletes see a drop in body fat when beginning our programming.
Strength loss? The plan includes strength training, but also work capacity, endurance, chassis integrity, etc. Military athletes have a full menu of job-related fitness demands. The goal of our base fitness programming is to training these concurrently, and increase them across the board. As you move from Military OnRamp toward the plans in the Virtue Packet – the Virtue Plans train multiple attributes, but also have cyclic emphasis. Humility – work cap and endurance. Valor – Strength and work capacity. Fortitude – Strength and Endurance, etc.
Overall we’ve found with time our athletes are able to increase their base fitness to high levels of work capacity, endurance, strength, etc.
It’s not unusual for athletes coming to our programming to arrive super fit in one area, but lacking in the others: Super strong, but no endurance. Lots of endurance, but no strength. Good work capacity, but lacking in strength and endurance.

QUESTION

I know you get this question all the time. I am not sure which program I am needing to choose. I am going to be honest with you and myself. I know I need to choose an on-ramp program, but that is it. I am a firefighter who is probably about to be sent to the police academy. I need to get ready for the physical test there which is a version of the Cooper fitness test, but I would also like to get in shape for my job at the fire station. Any suggestions? Thanks for your help and time.

ANSWER

Begin our stuff with the LE On Ramp Training Plan. Then complete the LE Academy Training Plan directly before your academy.
– Rob

QUESTION

My interest is in core training as applies to endurance riding…Double Centuries, Markleeville Death Ride –
deathride.com, California Triple Crown – caltriplecrown.com   I am specifically training for the Terrible Two, and training for the LoToJa – lotoja.com.

I have completed all of these successfully with the exception of The Terrible Two.

ANSWER

Please understand road cycling is not a focus of our programming and I’m not a road cycling coach. Our focus is on mountain and tactical athletes and their mid-section demands.
That being said, from our stuff I’d recommend you start with Core Strength, Bodyweight Only.
Follow it up with our Chassis Integrity Training Plan.
– Rob

QUESTION

I’m just finishing up the 6 week training program for athlete suffering from a leg injury.  I broke my calcaneus bone (left heel) on a climbing approach, and this program has been great, a lot of fun, and has given me something to do to get me through this time of injury!

I’m looking for a new routine to tackle – bridge me – into the winter season.  Over the next few weeks, I’m transitioning out of a walking boot and into a shoe, but it’ll be a gradual process and I can’t crush it immediately.

My goals are family (easy skiing) by Thanksgiving and climbing ice and BC skiing by mid-December.  I’m a weekend warrior family man who works too damn much at a desk job, but trying to get after it the best I can, which means I miss the occasional workout, but hit it the next day instead.  I will climb train through the winter at a gym, also missing the occasional work-out if I can take advantage of an powder day dawn patrol before work!  Oh – and I’ll be 45 by mid-December too, so I tend to scale a bit for slightly more rest, etc anyway to allow recovery time.

What might be the best program to steer towards as I transition back into full strength with these goals in mind?

 

ANSWER

Glad the program worked for you.
It’s not perfect to prepare you for skiing by Thanksgiving, but it will serve as a bridge.
– Rob

QUESTION

The past few months I have really built up my mountain fitness. I started with the base sessions, transitioned to the Peak Bagger, Rainier Training Plan and recently did part of the run Improvement plan for a 10k. I summited Mt St.Helens, Mt Baker, bagged a few other peaks, and finished my first 10K in about 49 minutes. I’m curious how the Body Weight Foundation will compliment what I’ve already built up. I’m thinking about hitting up the BW Foundation then transitioning to the BW Build. Then I think it will be time to hit the base sessions back up to get ready for climbing season here in the Cascades and possibly the Alps. Your thoughts?

ANSWER

If you’ve got the equipment to train with, I’d recommend the plans in the Greek Heroine Training Packet – beginning with Helen.
These sessions are designed to build and maintain mountain athletes’ all around “base fitness” upon which you build your sport-specific fitness using one of our sport-specific training plans.
If you don’t have the equipment, your plan is solid.
– Rob

QUESTION

I was hoping to get some advice from you guys regarding program selection. I am sure you guys are busy, but I would certainly appreciate your guidance.

A bit about me:

  • 24yo Male
  • Serving in the Canadian Army. Currently deployed overseas with access to a SeaCan Gym (one of the BeaverFit ones). OR-5, in a Trade/Position where I have one Junior Rank who reports to me, and one officer whom I report to. Work in HQ Coy with no organized PT schedule.
  • Former Top level amateur rugby player, but quit after injury (severe concussion with follow on Post Concussion Syndrome).
  • Always been stocky but was in good shape while playing rugby but following injury put on weight while being mostly unable to tolerate intense activity. Currently hovering around 225lbs, and not in as good of shape as I want.
  • I recently completed an endurance race that my Div holds back home, which was also run here for morale and cohesion (32km run, 5km canoe portage, 10km canoe, 5km run; all with 22kg ruck). I trained for it using the MTI Fortitude V2 Program (based on the time between deciding to race and the race I completed 5 weeks of it), which was great. Following the race, I went on 14 days of leave in Europe (And did absolutely Zero Training). Now that I am back from leave, with 5 months left on tour, I need to sort out my training and find a program that will help me achieve my goals as well as work within my constraints. Fortitude was a great program to get me in a place to run the race, but I am not sure its the right program to train over the next 5 months

My Goals:

  • Short term; over the next 5 months, cut down my overall weight to 200lbs, and drastically improve my body composition.
  • Moderate term; -Change my physique to a point where my conditioning doesn’t negatively impact my credibility or at least my perception that it does.
  • Longer term; Get myself in good enough shape to attempt SOF Selection in early 2019. Currently my level is nowhere close to good enough.

Current Constraints:

  • Limited equipment
  • Time is somewhat limited (Approx 90min workouts would be the longest) and a somewhat sporadic schedule (ie Can’t always workout in the AM/PM).

Any general guidance or suggestions of plans would be greatly apricated.

ANSWER

Best would be to complete the plans and order in our Greek Hero packet of plans for military athletes. These are designed to be the day to day training for SOF and those who aspire to that level of fitness. Start with Hector.
If equipment limitations get in your way, I’d recommend Humility from the Virtue Packet.
Bodyweight – 80-90% of fat is diet related. Fix your diet and you’ll shed fat. Here are our dietary recommendations.
– Rob

QUESTION

I’m getting ready to start the CFT plan with my Marines.  I just finished John & Judas and really don’t want to lose my strength gains.  Would you recommend a strength program that I could use in conjunction with the CFT plan?  As always, thank you for everything.

ANSWER

No. Do the USMC CFT Training Plan alone. Don’t double up.
– Rob

QUESTION

I have just purchased the athlete subscription program.  I am looking for a little guidance in selecting a program to start.
I was a Field Artillery Officer from 2003-2008 and my fitness training consisted of the normal work for the APFT.  I got into crossfit for about a year during one of my deployments and had some success with it (body composition, general fitness).
After I left the army I was hired and am now a firefighter for a decently busy urban department.  Now I am potentially looking at going back into the air national guard as an ALO (for a TACP squadron).
Right now my training consists of mostly gym work (squat, deadlift, press, bench press, chin ups, dips) and cardio mostly consists of climbing stairs and every once in a while a sandbag workout.
I do enjoy rucking and would like to add that back in.  I am not 100% sure yet that the ALO will come to fruition, but if it does I would like to be ready for it.
Kind of based on that what do you think I should start with?  I was thinking the military on-ramp, humility (and continuing the virtue series), the TACP or battle field airman program, or starting the Big Cat series of plans.
Any advice you could give I would greatly appreciate.

ANSWER

Your Plan is solid – Military On-Ramp to the Virtue Series starting with Humility.
If you complete the first week or two of Military On Ramp and aren’t getting challenged, move on to Humility.
– Rob

QUESTION

I’m very interested in your program for the SFOD program but I’d really like to check out some examples of each packet of doable. Any other guidance would be greatly appreciated too.

ANSWER

Here is the SFOD-D Training Packet – the multi-month train up we recommend for Delta.
Click the link for each plan and you’ll be taken to that plan’s product page.
There you’ll find more specific details for each plan. Also, scroll and you’ll see sample training from each specific plan – usually the entire first week.
Let me know if you have any more questions.
– Rob

QUESTION

I have an athlete subscription to the website and I was looking at some programs to implement in my routines..I’m heavily into Spartan Races and I love the pre written Spartan programs available on the site, however I was curious if there was a program that would work well for improving Spartan Racing/ Strength that includes weighted gym work.  It looks like the Spartan Programs on the website focus on bodyweight strength training, which is great, but I still prefer my barbell/dumbbell work.  Any recommendations on programs that are the ultimate hybrid that would include strength, hypertrophy, endurance,  and work capacity?  Or maybe a series of programs that you would recommend going through?  Sorry if this was already brought up in the Q & A section.  I tried researching for an answer to something like this and couldn’t find one.

ANSWER

I’d recommend the plans and order in the Greek Hero packet, beginning with Hector.
These plans come from our tactical side and are designed as day to day training for military SOF and those who aspire to that level of fitness.
The plans in this packet concurrently train strength, work capacity, endurance (running, rucking), chassis integrity (core) and tactical agility.
They don’t train hypertrophy – and I’d argue extra mass would hurt your Spartan Race performance. It’s just extra weight to carry.
– Rob

QUESTION

I am a law enforcement officer in Canada. I’ve been going through your website and have been looking at various workout plans that you have created. I am very interested. I’ve always been interested in Crossfit styled workout systems and plans, but I wasn’t interested in the way Crossfit was ran, especially where I am from and how it is run here. But your workout routines are much more appealing.
What I am looking for is a program that will help me increase my total body strength top to bottom. In the winter months, I will only have access to a space that is approximately 10 meters in length, or treadmills for any kind of running / sprinting work as the ice here is a factor. The only running I can do outside is for endurance. Besides this, I am looking to increase my athletic ability.
Some background information, I am of moderate to good physical fitness. My running ability is decent, able to do a 5k in 23 minutes.
I look forward to hearing back.

ANSWER

The Spirits Packet of plans are specifically built as day to day training for full time patrol/detective LE – and these are what I recommend. Follow the plans in order – beginning with Whiskey.
These plans concurrently train strength, work capacity, hypertrophy, chassis integrity (core) and tactical agility. These are the fitness attributes we’ve identified for patrol/detective LE.
Space issues … our LE programming does deploy sprinting and shuttles repeats as a important work capacity mode – simply because it’s directly transferable to your work. Once the snow flies, you’ll need to be creative – and either make due on the treadmills our use exercise substitutions such as jingle jangles, box jumps, burpees, etc.
If you get stuck – email, and I’ll help with subs.
Do understand our stuff is not crossfit. Our programming is significantly different. More on the differences HERE.
– Rob

QUESTION

I just purchased the 10 month SFAS preparation plan and am extremely excited. I used your Ranger School program to get ready and after outperforming a great bulk of the class; I have nothing but faith that this one will help build the physical strength and mental confidence I need for success.

This plan is obviously much larger in scope and brings to mind a big question I need help considering over the next 10 months:

  1. Nutrition: I have always been a healthy person (or at least consider myself to be). I have never limited myself to a diet, however I have the “workout so I can eat anything” mentality (in moderation). However, at the end of these 10 months I will be aiming at something I have desired with everything in my being since I got back from my first deployment in Afghanistan. Therefore, I want to be as prepared as possible and will sacrifice anywhere to meet my end state.

Now, with that long pre-amble or whatever out of the way: what do you consider the best route nutrition-wise to maximize my body’s output and growth over the next 10 months as I train using your SFAS program? If there is a nutrition program you endorse, or even follow yourself I would be glad to get all the advice I can get. Thank you in advance.

ANSWER

Here are our nutritional guidelines. Nothing fancy … just takes discipline.
– Rob

QUESTION

Climbing Everest in the spring. i would like to stat a training program. Is their someone to talk to about it?

ANSWER

Several have used our programming successfully for Everest.
I’d recommend beginning our stuff with the Bodyweight Foundation Training Plan, and following it up with the plans and order in the Greek Heroine Training Packet.
The Greek Heroine plans are designed as day-to-day programming (base fitness) for mountain athletes and concurrently train strength, work capacity, mountain endurance (uphill movement under load, running), chassis integrity (core) and climbing fitness.
The 10 Weeks directly before you depart for Asia, move from the Greek Heroine plans and complete the Big Mountain Training Plan. This intense, focused training plan is sport-specifically designed to prepare athletes for summit attempts like Everest and similar non-technical big mountain objectives.
Please email back questions.
– Rob

QUESTION

Part way through my ski season last year, a re-occurring injury was diagnosed as patellofemoral pain syndrome. I’ve been working on strengthening with a physio for several months, and now I’m looking to do more ski-focused training before the start of the season. My understanding is that if I’m strong from the start of skiing this year, further injury will be prevented, and the condition shouldn’t affect my ability to have a great season.
Currently I only experience pain in my knees if I go hiking in the mountains without poles, and minor pain when I do multiple days of intense exercise in a row without a rest day.
Several of the exercises in the backcountry preseason training plan are more advanced versions of the exercises I was already doing for physio (eg. 1-leg glute lift, unweighted squats, poor man’s leg curls, Jane Fonda). However, I’m curious what, if any, modifications to the backcountry preseason training plan would you recommend, given I have this existing condition?

ANSWER

Please understand I’m not a doctor and can’t give you medical advice.
There’s no good answer here. You have an overuse injury which you write acts up when you do multiple days of intense exercise in a row without rest. “Multiple days of intense exercise in a row” is a pretty good description of the Backcountry Ski Plan. Our programming is designed for mountain professionals and high level recreational athletes.
My recommendation would be to jump in and see how your knee reacts. If it acts up add in rest days and see if the extra rest helps. If not, try to identify the specific exercises in the plan which cause irritation and perhaps avoid them. The only issue there is the exercises in the plan are designed to prepare you for the direct, specific fitness demands of backcountry skiing.
– Rob

QUESTION

I am coaching a troop who has little to no experience in fitness and struggles to pass a PT test. Looking to get him started on training to pass his PFT and then improve from there. What plans would you recommend for him over a six month period starting with passing a USAF PFT and then improving with general fitness? We are military but by no means tactical Athletes. Also, he is around 5’7″ 120lbs for reference.

Thank you for all the work you put in, huge fan of your work.

ANSWER

Begin with the USAF PFT Training Plan, then move on to the Military On Ramp Training Plan.
– Rob

QUESTION

Just wanted to touch base with you guys in regards to which programming to select. I am currently enrolled in the SOFLETE Strength program and am looking into trying something new.  I like the programming and it is beneficial but, I don’t feel like I’m getting the best/most out of it and have plateaued. I looked through your programs and I could literally benefit from all of them but, really I’m looking to gain size.  I did crossfit for 6 or so years so I have a solid endurance/stamina and I have what I’d like to think is solid strength…I just feel like I “need” to be bigger in size.  I am active duty Air Force.  Don’t have a job like TACP or PJ…I work Aircraft Maintenance and I’m at a point in my career where I spend a lot of time at desk in a more supervisory role (don’t know if that plays a part in the decision of what programming to choose)  Currently I spend 1.5-2 hours a day at the gym 5-6 days a week depending on work scheduled.  Any help would be greatly appreciated.

ANSWER

Best would be to do a focused hypertrophy (mass) plan. Two options from our library:
A significant difference between these plans is the Skinny Guys plan deploys hypertrophy volume for the lower and upper body. UMC deploys hypertrophy volume for the upper body, but strength volume (heavy, few reps) for the lower body.
– Rob

QUESTION

I recently graduated from Ranger School and am currently in Airborne. I am looking for a post Ranger School reboot plan. There’s tons of stuff out there about going into school, but I haven’t found much concerning the back end. (Which is much more important IMO.)
I was in school for about 12 weeks and didn’t touch a weight while there. Overall my strength is significantly decreased and my mobility is not what it was. I also am doing plenty of running in Airborne so I don’t need much, if any, running in the plan.
Do you have any recommendations?

ANSWER

We recommend guys focus on strength post-Ranger school. Specifically, I’d recommend the MTI Relative Strength Assessment Training Plan.
– Rob

QUESTION

Just finished Hector. Was a bit advanced at first, taking me about two hours to complete some of the workouts. loved it though. Wondering what to do next, that would increase my endurance as well as work capacity, but I also really want to do a lot of olympic lifts and strength training. Please advise. Love you programming!

ANSWER

Move to the next plan in the Greek Hero series, Apollo.
– Rob

QUESTION

Good Afternoon,

I have had the Valor plan recommended to me, and will be beginning it once my current lifting cycle ends. After reviewing the plan, I wanted to ask about specific APFT prep within the program. Running seems to be covered, but does the program incorporate push-ups and sit-ups into the workouts? If not, would it be advisable to do those on the side, or would that interfere with the plan.
Thanks for the help,

ANSWER

If you have an APFT looming, best would be to complete the APFT Training Plan.
If my recollection is correct, there are some push ups/sit ups prescribed during Valor’s track days – but this is just once/week. Valor’s focus is not the APFT.
– Rob

QUESTION

I have been using your plans for the past year and I really like them. My wife wants to start exercising and especially get fit after several years of having our kids. She has never been a regular athlete, but she is physically in pretty good shape (not overweight). She wants to help get her abs back in shape after them getting destroyed by three pregnancies and she would like to build her strength and become generally more healthy. Also, she is easily turned off by programs that are really intense. So, do you have any plans that you would recommend for someone in this boat?

ANSWER

I’m not sure – simply because most of our stuff is relatively intense.
From what I do have, I’d recommend Bodyweight Foundation.  This plan is intense – but it deploys an initial assessment and bases the follow-on progressions on the athlete’s initial results. In this way it automatically “scales” to the incoming fitness of the individual athlete.
– Rob

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