READERS COMMENT ON “BIG BOY RULES DON’T WORK FOR FITNESS AND MARKSMANSHIP“
Rob,
I’ve been up well past my bedtime since I returned home from my graduate program this evening drinking coffee to grind through almost 3 hours of class.
So, I just read your article on “Big Boy Rules” and how that approach does not work. I have to agree with you. For the last two plus years of working with the unit I am currently assigned to (and all previous units) leading Marines, I have seen A LOT of Marines doing their own thing. As a result of this, I usually instituted at least a one day a week PT program, which often evolved into me working out with those who really want to improve. I always welcome it as I know their presence along will make me train harder.
This was based off a few of observations after having worked with those units for a short period of time. I watched and I could tell the guys/gals who were and were not working out and maintaining a level of combat readiness, regardless of us not being infantry Marines. Some were fat which made them easy to identify. Some of those fat kids could performed physically. Many looked fit, but showed their true colors during any kind of PT by falling out of the training, vomiting, or fake vomiting to gain some recovery time. Some found every excuse to get out of any fitness activity. I told them that was fine, but their performance evaluation could influence their markings under the areas of setting the example, leading subordinates, and courage depending on their rank, position, and medical readiness status. But some, some were as fit or more fit than me. Regardless, I was responsible for them and as Jack Nicholson said in The Departed “I don’t want to be a product of my environment. I want my environment to be a product of me.”
So, I started weekly sessions. I tried to set the conditions and expectations by telling Marines three things about my PT sessions which were almost always “functional” fitness oriented.
1) I care that you showed up because that is the first step in getting in better shaped, and being combat ready. And, I know it isn’t always easy with our work schedule.
2) I don’t can if you are first or last during our PT sessions. You don’t have to be the strongest, fastest or most powerful out of the group. But, I expect you to be the strongest, fastest or most powerful version of yourself during those sessions.
3) If our group session is the hardest, most challenging thing you have done all week (and yes, some were really tough) you are not training hard enough in your own time.
Some guys really responded to this, many did not but in time they were won over. At first, I could tell they hated my Friday sessions early in the morning. I planned, briefed, and led the first month of sessions to set the standards. Then, I started rotating sessions throughout the Marines. This was where the money was made. I would leave it up to someone to plan and lead the session, but vet the session to make sure it was challenging or not too challenging. We went a little too far when one Marine was hospitalized for rhabdomyolysis following the session he planned and I approved. I’m ashamed I let that happen. I learned from it. More importantly, he made a full recovery.
I knew I was achieving the result I desired when on a Monday or Tuesday the Marines would ask me what we were doing for PT that week or someone would volunteer. And, the competition set in. Guys started the “one-upper” game of trying to out due one another. I tried to managed that game with the exception being the one workout mentioned above.
All this took a while, but it was good for unit cohesion and fitness. Not to say they couldn’t have been achieved some other way if I had more time, but those results were only achieved through those events during this time period.
And so, I started the four week CFT training program today. I sent a call out to the unit to see if anyone wanted to participate. This was voluntary and I would be softly leading the sessions, e.g. keeping us on track, demonstrating exercises, keeping scores, etc. But, I said I wasn’t going to entertain special requests to modify the times or workouts due to people’s schedules with a few exceptions. They either come or they don’t. Regardless, I will be at the track/stadium at 0630 Monday through Friday. I got about 10 Marines who signed up. I think that is pretty good.
So, I did the first session this afternoon. All of us were taxed by session 1. We all complained or griped during the events about how hard it was. But, we all felt like we had accomplished a critical 1st step today. One Marine who has been in for more than 20 years and did the session stated to someone who asked how the session went “It was terrible. It is exactly what I need.”
I don’t know if I would do this without them. In the most humble of voices, I know they wouldn’t do it without me. Even though all ten of us do not working the same sections, we have formed our own unit to train. It is a pretty cool experience and I thank you guys for putting together this program. In many situations, and this is one of them, Suffering equals growth. Suffering together provides strength toward the growth.
I have no doubt that at the end of this, those who complete the entire four weeks will be talking shit to others who didn’t do it. That and the best scores of their lives will be the part that makes me truly feel accomplished.
QUESTION
ANSWER
Recommend you do our Big Cat Training Packet, which is specific to the demands of urban firefighting. You can add in your own swimming/paddle sessions in the afternoon if you want. We always recommend training for the athlete’s main profession. Firefighting depends on a high level of specific fitness which could save your life – everything else is secondary.
QUESTION
New to your programming, didn’t see any general guidelines related to athletes 40+ years old. Anything you can share?
ANSWER
We recently published the SF45 Packet, which is strength and conditioning programming specific for athletes in the 45-55 age range. Below are some of the details on the training principles we’ve applied for the packet. This should do the trick for you.
Heavy, Low Volume Strength – think heavy barbel and 1-3 reps per set. The goal is to increase or maintain relative strength (strength per bodyweight) in the most efficient manner possible. Some SF45 cycles will feature bodyweight strength training, but none will include moderately loaded free weight strength training in the 5-12 reps per set range. This is to avoid unnecessary joint impact.
The heavy, low volume strength Strength Programming in SF45 Delta breaks from Alpha, Bravo and Charlie in that the plan steps away from heavy, low-volume barbell-based strength training to focus exclusively on bodyweight strength training.
Endurance – Recreationally, most activities for athletes in this age range are outside and have a strong endurance component – biking, hunting, trail running, hiking, alpine climbing, etc. As well, for experienced athletes who’ve spent decades throwing iron around in gyms, the appeal of training inside wanes. Endurance programming includes assessment based intervals at a threshold pace, long distance intervals at an easy pace, and gym-based endurance training. This programming may include rucking and ruck running, as well as loaded step ups.
Chassis Integrity – MTI’s mid-section training methodology aims at building transferable mid-section strength and strength endurance. Four movements are emphasized: Rotation, Anti-Rotation, Total Body and Extension. Chassis Integrity can be trained in focused circuits, as well as in complementary gym-based endurance events.
Non-high Impact Work Capacity – In this age group, gone are the days of hard, intense, high impact multi-modal gym-based work capacity programming. For day to day training, the interest and need for this type of fitness is not worth the joint impact. Work capacity training is limited to lower impact gym exercises and shuttle sprints.
Deep Loaded Squat Avoidance – For our over-40 lab rats, it’s nearly impossible to do heavy back or front squats without limited joint pain. Lower body strength training in these cycles will focus on lunges, hinge lifts and bodyweight or lightly loaded complexes
QUESTION
I just bought the SFRE training packet and I’m wondering is there is any particular brand of rucksack you guys recommend?
ANSWER
We use the standard ALICE ruck, which can be bought at any military surplus store. We recommend you use the same ruck you will use at SFRE if possible.
QUESTION
First off thank you for everything you do! I love your programming!
A little back story, I’m 27 and haven’t taken fitness too seriously in the past. I’ve realized the error of my ways and have to decided to make a change in a big way. I’m working to join an Air Force reserve pararescue unit. The unit I want to join uses indoc grad standards for their try outs. I know I have a long way to go to get there and am dedicated to doing what it takes to get there. My question is what programming do you suggest I use to get my self in the physical and mental shape I need to be able to achieve my goals? I’ve already completed the body weight foundations program and am currently working through the military on-ramp program so now I’m looking for help to plan what my next steps should be to get myself where I need to be as efficiently as possible. Time isn’t really an option as I’m giving myself at least a year before attempting to enlist but I still don’t want to waste any time. Thanks in advance for help you can provide.
Thanks!
ANSWER
You picked the right plans to get started with Bodyweight Foundations and the Military On-Ramp. Once you’ve finished the on-ramp program, here’s what I’d recommend:
1.
Greek Hero Training Packet +
Swim Improvement Plan – The Greek Hero packet is our latest work on military fitness programming and will build you a very solid base of fitness. Add in the Swim Improvement plan to ‘get your feet wet’ and start nailing down your swim technique. You can repeat the swim improvement plan – it will automatically scale to your latest swim assessment times.
2.
Pirate Training Packet – this is programming for water based military units. It includes 1x day of swimming with strength, work capacity, and endurance work.
QUESTION
Hello from lisbon! I am 19 years old , this year i want to stablish myself as a mountain athlete with more focus on Climbing and trail running , normally in summer time i do big backpacking and climbing trips.
I lead climb all 6a and have some onsigths on 6b´s and this year i will compete on national skyrunning circuit
said this i want to ask if you can advise me a training plan from your site !
ANSWER
Recommend our Greek Heroine packet. It will train all the fitness attributes you need for climbing, trail running, and vertical gain in addition to developing strength, work capacity, and core development.
QUESTION
I just finished big 24 training plan what would you recommend next. I want to improve my balance, core strength and still keep the strength I gained from big 24. This was a great plan loved it looking forward to hear from you.
ANSWER
I’d recommend Operator Achilles from our tactical side. Achilles has a slight strength focus and deploys our Super Squat progression for bench press and back squat, but also includes a healthy dose of bodyweight work capacity, agility and running for endurance.
QUESTION
I am and currently serving in the US Navy. I’m quite interested in the 18X pipeline and have been training with rucking and calisthenics but don’t quite have a good workout plan with rucking and running because I kind of just do it and not really see a lot of progress. I feel like I’m at a plateau. I would like to know from your experiences and knowledge about what program is best for me to set myself up for success when my time comes to join the Army on an 18X contact. I just recently found out about this website and quite curious in what can better myself physically and mentally for what selection entails. I also just got deployed so being here on the ship might limit some certain workouts. If you can please email me back with more info on what you might suggest for my training program would be greatly appreciated. Thank you for your time and have a great day.
ANSWER
I’d recommend you start our stuff with the
Virtue Series of training plans, specifically
Humility, then on to Fortitude, Virtue, etc.
Humility is a limited equipment training plan – so you should be set in the short term. Humility testimonials
HERE.
Email back if/when you join the Army and get slotted for 18x. I’ll likely shift you over to the Ruck Based Selection Training Packet.
– Rob
QUESTION
I have been searching for a program to get me through my climbing plateau. Because of work and school, I generally can only climb twice a week (once in the gym, once outside if possible). I can climb every 5.11 in the gym consistently, as well as most 5.9’s and 5.10’s outside, but I cannot seem to get above that grade.
I am hoping for a program that is 4-5 workouts a week. Preferably 3 gym/cardio days and 1-2 climbing days.
Could you point me in the right direction of which one you would recommend?
ANSWER
This training plan focuses on finger/grip strength, work capacity and strength endurance, but also includes general fitness gym-based training and endurance running. It’s no joke.
Good luck!
– Rob
QUESTION
I am an 27 year old male Army ROTC cadet that has until the spring 2019 semester to be be able to score at least a 180 in the APFT for contracting, with 270 being the target for my ROTC Battalion. My sergeant gave me a copy of the APFT 6 week training program from when you guys were still called militaryathlete.com to get me there. My issue is that I’ve been out of shape for about 7 years now and have only been starting to get back into fitness over the past year. I’ve done starting strength and couch to 5k to get myself a bit of a baseline but now I need to go sport specific in my programming. Below are some relevant numbers that can maybe help you point me the right way.
What I want to know is: is it alright for me to push through with the plan I was given or if I need to train up to it first. If so, what plan should I follow from your catalog to develop a solid baseline. Numbers below, I look forward to hearing from you.
I am 5’8, 250lbs.
Starting Strength Programming:
Squat: 305
Press: 140
Bench Press: 165
Deadlift: 310
Power Clean: 140
Running capability: I can jog really slow (13-14 minute a mile pace) for up to 40+ minutes. I have not been able to maintain a constant 8-9 minute a mile pace for running yet and need to develop this ability so I can pass the APFT run in my age group.
Rucking capability: I can hump 6 miles with 30lbs in just under 2 hours.
Unofficial APFT Scores as of last week:
Pushups: 34
Sit-ups: 30
2 mile run: 24:36
ANSWER
OK. You’re overweight and need to get that in control. Fix your diet now.
Click here to see our nutrition guidance
For training, this is the order of training plans I’d recommend:
4) The APFT Training plan your Sergeant gave you
FOLLOW UP
ANSWER
You can use anything sturdy for step ups … we use our own custom-built benches, but other have used stacked bumper plates, benches made for bench pressing, outside concrete ledges, sturdy chairs, etc. The box you sent will work also but I’d look around your house for a “free” option first.
– Rob
QUESTION
I’m very interested in purchasing a program from Mtn Tactical. I’ve heard nothing but good things and would love to give it a try for myself. Let me show you where my curiosity is.I’m an infantryman in the Colorado Army Guard and the big goal I have right now is Ranger school. I’m not sure if you’re familiar or not but at least in CO if you want to go to Ranger you first go to an OML, which is a weekend tryout. If you pass that you get sent to RTAC which is the guards version of pre-ranger. Then if you pass that you go to Ranger school.
The issue lies that I know for sure the OML will be in May, which is plenty of time to do my physical and mental homework. But I don’t know the time gap between the first weekend and RTAC, which is two weeks long, and the school itself. I’ve looked into your Ranger training packet, which seems excellent but I don’t have the full 10 months to prepare, and then I’ve looked into some of your other programs as well. I would really appreciate some advice. I know that physical prep isn’t the only thing that carries someone through schools such as Ranger, but it certainly helps. I have pretty good records of where I’m at physically, so if you need those to make a better assessment just let me know.
Thanks for your time Rob! I really appreciate the advice as well as all you do for the military/leo/fire/mountain communities. I’m a native Wyomingite myself so I also want you to know I think it’s sweet that all you’re doing is coming out of my home state.
Thanks again and have a good one.
ANSWER
I’d recommend you go-ahead and go with the
Ranger School Training Packet – I understand your scheduling unknowns with you’re OML, RTAC and then subsequent Ranger … but the plans in this packet are progressively designed to get you ready for Ranger School and will lay a solid foundation setting you up for success when you learn more about OML, etc.
As you get closer to OML, email back with whatever details you can find out/learn/discern. 6-8 weeks out we may want to see if we have a plan which can come close to sport specifically preparing you for this event. Likely, one of the plans in the packet will suffice well.
Go Pokes!
– Rob
QUESTION
Hope you’re well. Just looking at some training plans on Mtn Athlete and trying to decide which could work best.
I’d say I’ve got 1 – 1 ½ hrs a day to train 5 days a week and then on the weekend I can likely do 1 day of 2 – 4hrs depending on family commitments, and then a day a month of a longer 4 – 8 hr day.
I’m on the Mountain rescue team here on Mt Hood where most of our missions involve skinning up for 3000/4000+ feet carrying rescue gear, I’m considering doing a couple of ski rando races as well between Feb and April next year as well.
I was looking at Artemis/ AMGA Guide pre season and the Ski Rando Training, trying to figure out if any of those or something else would be most applicable, thanks for your assistance.
ANSWER
I’d recommend the
Backcountry Ski Training Plan to prep for your ski/rescue season. Once the snow flies and you can skin, you can switch to the Rando plan, but now – I’d recommend the BC plan and you focus on your rescue duties.
– Rob
QUESTION
I came across this site while looking for some training plans to work on to get/stay in peak Alpine shape next season. I’m thinking of starting out with the Bodyweight Foundation or Fatloss plan to get started and ease into your methods. I notice that all the plans (mountain and general) include running, sadly (I used to love running) having had my tibial plateau crushed and reconstructed after an accident, I’ve been advised to avoid running all together (though I am cleared for all climbing activities, my ortho just doesn’t want me running). Is there a good substitute, such as hiking similar distance times or cycling intervals?
ANSWER
You can bike/spin. When you make the substitution think, time, not distance and use 9-minute miles for running.
So … if the plan calls for a 5 mile run, 5×9 min/miles = 45 minutes. Bike for 45 minutes.
– Rob
QUESTION
You have two plan options , 1)pay $29 per month cancel anytime and you can access and/or download any plan in your library with unlimited downloads ???And 2) pay $29-39 per plan individually??
I’m a little confused by your plan choices and why it would make sense for anyone to purchase individual plans if you have access to the entire library for $29?
Btw I’m interested in your calisthenics and weight loss plans that don’t require gym membership , workouts that can be done at home or at the park . I been having a hard time time losing weight in the past and I’m currently at 218 lbs. but my goal is to be around 170 lbs again. Of course I’d like to get right and ripped at the same time, looking for more of a aesthetic look not the big bodybuilder type look
Please clarify your plan options and what program or programs in your library would be the produce the best results for me, thx.
ANSWER
There are 3 ways to access MTI programming – individual plan purchase, packet of plans purchase or monthly subscription.
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.
– Rob
QUESTION
Operator Ugly comprises lowerbody barbell work alongside sprinting and running.
What is the best way to program these elements with a view to avoid lowerbody overtraining?
ANSWER
I challenge the assumption of your question – which is that you can’t train leg strength, and sprinting based, and other work capacity, concurrently.
Certainly this doesn’t represent the reality of many real life tactical and mountain operations/missions, now even team and individual sports – football, rugby, hockey, etc.
Also, overtraining isn’t in isolation. It depends upon the individual athlete’s fitness. What could constitute overtraining for an unfit athlete, could be an easy work load for a fit athlete.
The bulk of our programming addresses this fitness issue by scheduling an assessment day 1 of the program, and then basing the follow-on progressions based on the assessment results. In this way the plan automatically “scales” to the incoming fitness of the individual athletes. This is the approach of our
Operator Ugly Train Up, and this is the plan I’d recommend for you.
Please understand these programs are designed in the abstract, then published. We’ve run our programming approach with our “lab rats” at our Wyoming and other facilities, and have changed/evolved/fixed the plans and seen the results.
– Rob
QUESTION
First of all, I want to sincerely apologize for my delay in sending this to you. It’s now been nearly 18 months since your visit to Denver for your weekend certification class with Dave Hageman. There have been numerous times when thoughts have come and gone of things I wanted to mention or questions I had only to be lost to my short attention span and inability to actually sit down put words together.
I am a Lieutenant with Denver Fire. We’re busy but make it a point to work out together each morning before our day gets too busy.
I would like to begin with saying that I tremendously appreciated the weekend together last year. It was just what I was looking for and the MTI program is now a part of my life. My crew at Engine 10 was all in with me, with the exception of one member, and they always provided very positive feedback. My crew now at Engine 23 is also all in and looks forward to the workouts each shift. I am still following the plans we created over that weekend in the course and am using my course book, albeit somewhat worn and tattered.
I can say a crew favorite is the TACSEPA workouts we do. The guys really get into it. I believe mostly because it is so applicable to what we do and it is different than just working out. We often do our evolutions at a park using whatever obstacles we can find, getting creative and making it work.
A challenge I’ve had to overcome is following the routine. We work a 24hr shift every third day, so what I’ve done is just alternate days with lifting days and TACSEPA days. Lifting heavy total one shift, TACSEPA the next shift, Heavy lower the next shift, TACSEPA the next shift and so on…. I found it nearly impossible to try for the four or five day routine as it is intended simply because when we are off shift everyone is busy with their lives, families, other jobs, etc….. I found it a small victory to get the buy in like I did from my guys for each and every shift.
I personally have tried to follow the plan but often times mix things up once home. Here is where I have some questions for you. I live in the foothills above Golden, west of Denver. So I often trail run or mountain bike from home. These days I tend to place in between my lift days, but it’s not always consistent with two toddlers at home and a wife who just went back to work. I tend to trail run or ride my bike hard for about an hour on the local trails, which are brutally steep. So I feel I get a great workout. What I don’t want to loose is that emphasis on the explosive power however. Is there a way to incorporate that in while still working towards building and maintaining endurance on those days?
In addition, I spend much of my summer out on our Wildland team on a hand crew. So, come spring I tend to ramp up my prep for endurance under load in anticipation of those long days. What is the best way to add this into the mix? Also, in the winter, I work part time as a backcountry ski guide. I found your leg blasters about six months prior to meeting you and have been a believer in them ever since. Last year I just did a set of mini blasters in the fall once a week after workouts and eventually worked up to full blasters once or twice a week. That seemed to work pretty well but is there a better way to add in ski season prep with the fire focused workouts?
Finally, I’ve got a story for you. I mentioned the one member who chose to not partake in the workouts with us at my previous firehouse, Engine 10. This individual was a senior member in the firehouse, almost 20 years in that company, in a promoted position as the engineer (driver) and severely overweight. He is known across the job as a difficult person to work with and someone who has all the answers, is never wrong and has been there, done that. Needless to say, I had my work cut out for me, not only as his officer, but as someone I was encouraging to partake in the workouts with us, the crew. I always encouraged him to join, to be a part of the team but I never did get him to partake. He did start doing things on his own accord during our workouts towards the end of my tenure there though; putting in time on the elliptical, jogging on the treadmill, etc…. I had to consider that a small victory….
One of the greatest challenges however came when he was perusing through my MTI book that I had left out near the workout equipment one day and came across the line where it talks about “not being a counselor for the fatties.” Well, he apparently took that personal and the next day I found myself in the Captain’s office being questioned about this new workout plan I’m “forcing” the guys to do and calling people fatties. I could only shake my head as the misinterpretation was ridiculous but this guy was looking for anything he could to knock holes in what I was doing with the rest of the crew.
I remember we spoke at length during the class about holding people accountable and no snowflakes, etc… but unfortunately we, like many other large fire departments, have a culture that doesn’t necessarily follow the notion that we are tactical athletes, that our brothers and sisters depend on us to go the distance. Its a sad thing but it’s reality. It was a good lesson in trying to manage this gentleman, to not ostracize him and to always keep the door open for him to join us, but infinitely frustrating.
I had mentioned this story to Dave a while back and he thought you would appreciate it.
I’ll close with saying again that I apologize for the tardiness in my follow up but that I am all in on the MTI fire plan as best as I can make it work for me and am grateful for the opportunity I had to learn so much about it during your visit.
I hope this email finds you in good health as fall (and hunting season) is setting in and I look forward to hearing back from you when you have time.
ANSWER
Thanks for the note, and I’m glad our approach to Fire/Rescue fitness – both the programming, and the emphasis, has resonated with you and some of your colleagues.
To your questions:
Q1: I live in the foothills above Golden, west of Denver. So I often trail run or mountain bike from home. These days I tend to place in between my lift days, but it’s not always consistent with two toddlers at home and a wife who just went back to work. I tend to trail run or ride my bike hard for about an hour on the local trails, which are brutally steep. So I feel I get a great workout. What I don’t want to loose is that emphasis on the explosive power however. Is there a way to incorporate that in while still working towards building and maintaining endurance on those days?
A1: I’m not sure I understand your question, but in general, as a professional tactical athlete, your work-related fitness must take priority over any recreational fitness. If the sessions you’re doing prior to your shift are hitting the relative strength, TAC SEPA, work capacity and chassis integrity elements of Fire/Rescue fitness, I’m not sure you need to worry about that on your off days, and can just enjoy your trail running/biking.
Q2: In addition, I spend much of my summer out on our Wildland team on a hand crew. So, come spring I tend to ramp up my prep for endurance under load in anticipation of those long days. What is the best way to add this into the mix?
Q3: Also, in the winter, I work part time as a backcountry ski guide. I found your leg blasters about six months prior to meeting you and have been a believer in them ever since. Last year I just did a set of mini blasters in the fall once a week after workouts and eventually worked up to full blasters once or twice a week. That seemed to work pretty well but is there a better way to add in ski season prep with the fire focused workouts?
A3: See answer #1 … your F/R fitness must take priority … but if you’re able to add in leg blasters and recover, keep doing it. We’ve found Leg Blasters not only an incredible tool for increasing leg strength, but also and incredible tool for increasing the leg eccentric strength for downhill skiing. Work up to 5x Full Leg Blasters with 60 seconds rest between. Killer!
Your story about the de-conditioned engineer … again our approach to tactical fitness does not subscribe to the holistic “wellness” approach common at most departments. We think your body is the most important piece of your safety equipment, and answering any type of emergency call with an unfit firefigher is a major safety issue. In simple terms, his poor conditioning is putting his life, and the lives of his crew, at risk, not to mention the public you are paid to serve.
In my opinion, you are not only being failed by this member, but also by your Captain, who I would have expected to have your back in this important safety issue. He didn’t.
In my ideal world, instead of the unfit fire/rescue guy going to the Captain, you and your crew members who are professional about your fitness, would have to the command and said you refused to work with this unfit member because his lack of fitness was a major safety issue putting his, yours and the publics’ safety at risk.
Just imagine the “cleansing” effect that could have have on the entire department, and how that could make an immediate and lasting change in the departments’ fitness culture.
– Rob
QUESTION
First, I want to begin by expressing how much I enjoy your programs. I am former Army infantry and have kept a high level of fitness since leaving the army in 99. I’m currently 40 years , 6’2″, 220 pounds and no real injuries. In the past I had been primarily focused on weight lifting, a gym rat so to speak. Earlier this year, I decided to climb a mountain (Mt Baker- Washington State) and a friend that climbs recommended I check out your program. So I signed up and used the Big 24 and Rainier plan to prep. Not only was it great for getting me ready, but I really enjoyed the workouts and was completely impressed with your programs. Since finishing my climb I have been using your 357 Strength program which I have enjoyed. I am currently (meaning for the next 6 months) not training for anything specific but I enjoy variation and would like to keep a high level of fitness and strength.
My question- what program would you recommend for strength and overall high level of fitness. I like to keep it interesting and enjoy doing a lot of variation work with and emphasis on not gaining much weight though I am a lean 220. Any thoughts you could provide would be great.
Again- I am so grateful to have found your programs and look forward to hearing back from you.
ANSWER
A couple options.
1) Complete the Mountain Base Training Plans in the
Greek Heroine Series, beginning with
Helen. These plans concurrently train relative strength, work capacity, endurance (uphill hiking, running), chassis integrity (mid-section strength) and climbing fitness.
2) Complete the plans in the
SF45 Packet – these plans are designed for high impact athletes 45-55 years old, but many 40+ year olds complete them too. They are still intense plans, but have a greater endurance emphasis and are easier on your joints – especially knees. Start with
SF45 Alpha.
– Rob
QUESTION
I have heard great things about your program. I wanted to know how do you size it down for a female with little upper body strength. Do you have an upper body strengthening program and core building program that can help her progress to a passing score? Her grip strength is weak. She can do a monkey bar crossing. However, she is unable to do even 1 pull-up. She is motivated to get in shape and willing to do the work – it just has to be something she can actually do.
She is using the 100 push-up app and the 200 sit-up app along with the running program from the Run Faster, Run Less book.
ANSWER
This plan deploys the assessment, and then uses the athlete’s initial score for the follow-on progressions. In this way it automatically “scales” to her incoming fitness. Plus – the plan is sport-specifically designed for the CFA.
– Rob
QUESTION
I’ll be attending canadian army basic training in almost a year. I was gonna do the rookie packet to begin with. But was wondering which plan would be suitable to do just before i began Basic training.
ANSWER
We don’t have a specific plan for CF basic training, but my guess is finishing the last plan in the
Rookie Packet, the Operator Ugly Train Up, will have you over prepared for anything you’ll face at basic. You should be fine.
– Rob
QUESTION
I am 4 weeks into your Patrol Officer Training Plan and I am loving it. It has been tough but I am seeing measurable improvements and the plan is delivering across all areas as promised. I will be finishing it in 2 weeks and I’d like to continue with your LE style of training. I’m wondering if I should purchase your “Spirits” training plans or if I should repeat my current program. Are there significant differences between the POT Plan and the Spirit plans? Will the POT plan have a second version?
Thanks for all that you and the lab rats do. I recommend MTI to others in my security department every chance I get. Keep it up!
ANSWER
The Patrol Officer Training Plan was our initial programming for LE Athletes. There will not be a second POT plan.
The
LE Spirit’s Packet of plans represent our latest iteration of fitness programming for LE athletes and what I recommend next for you. Start with
Whiskey.
– Rob
QUESTION
I plan on becoming certified as a Personal Protection Specialist and was wanting to know which subscription to subscribe to for such a position.
ANSWER
I’d recommend our programming for Law Enforcement Athletes.
The plan/packet can be purchased individually at the links above. As well, all these plans as well as 200+ more in the MTI library are included with an
Athlete’s Subscription to the website.
– Rob
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