Page 70 – Mountain Tactical Institute

Q&A 4.1.21

QUESTION

Curious if you have a program to prepare for The Tactical Games, or one you recommend if you don’t have something that specific. It appears to be a lot of loaded carries, along with sled drags/pushes, rope climbing, all while wearing a 15lb+ vest.

ANSWER

Tactical Shooting Competition Training Plan.

– Rob

QUESTION

I am a fan and have been recommending for 5-6 years to friends,
colleagues and training clients.

I am 67 years old and want to train and complete the Rainer Infinity
Loop in the next two years – I have a deep bench of endurance and
strength experiences across the last 25 years.

Please let me know whether any of your current plans will work for my
goals or if you believe I need a customized plan.

ANSWER

I’d recommend you build to our 100-mile Ultra Training Plan to train for this event. The order would be …

Run Improvement Training Plan

Pre-Season Ultra

50-Mile Ultra

100-Mile Ultra – directly prior to the event.

The trick is your age.

The fitness demands of the event are the same for everyone – which means for me, the programming is the same. The question given your age is the timeline and whether or not you at 67 years old to take the volume of this programing on the timeline in the plans.

I doubt it. My guess is you’d need to build in more recovery/rest days – these plans are all 5-6 days/week.

How much extra, I’m not sure. That you plan to attempt this event at your age sets you apart as unique right away.

Also – where you’d start depends on the amount of running you’re doing a week, now. You may be able to skip the Run Improvement Plan, or start at week 5 or 10.

I don’t design individual training plans so I can’t help there. But in general, If you follow this programming, I’d recommend you start the Running Improvement Plan at week 1 (it’s a 15 week plan) and follow it as prescribed – 6 days/week.

The Ultra Pre-Season Plan is already a 5 day/week plan – so you could follow it as designed and get an extra day’s rest.

For the 50-mile Ultra Plan, I’d have you drop back to 4 days/week training, and strength the plans out accordingly. Follow the sessions in order, just take more rest. See how you recover given the volume.

Use what you learn from the 50 mile plan and deploy the schedule to the 100 mile plan. For example, you may find you can go 5 days/week initially, then drop down to 4 days/week midway through the plan.

– Rob

QUESTION

I am looking for a little direction and help. I thought of you after looking into this and coming up empty handed.

I am the proud father of an 11 year old who races downhill mountain bikes. His season starts in 7 weeks and he has started practicing specifically for this on the bike for the last couple of weeks.

He wants to work out, and does some, and I would like to help him maintain and learn the skills of some goal oriented work outs for, not only his performance on the bike in season, but as a lifelong habit. However, there is a lot of conflicting information in regards to children working out.

Any references and readings in the right direction would be fantastic. As someone who has purchased and used some of work outs for around 10 years now, I trust it and believe in it.

ANSWER

You could do bodyweight stuff with him.

I’d recommend the strength work from the Bodyweight Foundation Training Plan. What’s great about it is it’s assessment-based – so he’ll take an initial assessment and his progression will be based on his assessment results. This way the plans “scales” to his incoming fitness. You could do it with him and both be pushed.

I imagine he’s doing a lot of riding right now, so I’d just have him do the Mon, Wed & Fri sessions from the plan.

– Rob

QUESTION

I’m targeting joining the Army as 18X in 2 years. I’ll need to do all the prep schools (OSUT, jump school, SOPC) before I get my shot at SFAS.

The SFAS pack is 1 year long. Should I start that so it ends right on SFAS, or so that it ends when I start OSUT?
What plan(s) do you recommend for this first year? I’m doing Bodyweight Foundation right now to get back into things.

ANSWER

1. It ends when you start OSUT. You can’t count on the training time once you’re in.

2. Plans/order in the Greek Hero Series.

– Rob

QUESTION

I was looking to buy SFAS Training Packet to prepare myself for Special Forces selection, I just have a couple of questions..

I’m not in the Army at the moment and I want to go for an 18x contract.. should I do this program before speaking to a recruiter or before getting shipped off to bootcamp? I’ve experienced over-training before and would like to avoid that before selection.

ANSWER

Before going to bootcamp.

– Rob

QUESTION

I’m going to be attending a 36-40 hr event in August that is somewhat similar to a GoRuck Heavy. I’ve been told to expect lots of rucking miles, sandbag and other heavy object lifts/carries, etc. I have plenty of time to train. What plan or plans would you suggest to hit both the weights and the endurance needed? I have about 20 weeks to work with.

ANSWER

1-7 Fortitude

8-10 Valor (1st 3 Weeks)

11-20 GoRuck Selection Training Plan

– Rob

QUESTION

I appreciated the P:E diet article (and “Garbage Reps“). I’m not sure I could stick to it, but then again I am also one of those freaks with a high metabolism. I’ll definitely check out the book. A couple of notes/questions…

Fasting – have you tried it? There are a dozen different ways to do it I know, but success for me has been one 24-36 hour fast each week (usually preceded by my cheat day). I only do this fast on Rest days. A good (and old) read on this is the “Fasting Cure” by Upton Sinclair. He’s got some weird ideas.

PE diet sounds almost like Paleo or Carnivore diets. Do you get all your nutritional needs when you cut out food groups (fruit/dairy)?

ANSWER

Fasting? Not intentionally. I eat when I’m hungry, but sometimes find I don’t eat until 1100, and then finish dinner at 1800 – so there’s a natural 15 hour fast there. However, again, if I’m hungry, I eat.

Nutritional Needs?

Fruit – tomatoes, cucumbers, avocados are all fruit without the sugar.

Dairy – you can still eat low-fat cottage cheese and I eat some hard cheese. I avoid milk/cream.

– Rob

QUESTION

I have listening to various podcast over the years that cover military training, health and fitness, philosophy, doomsday prepping etc… they all agree on being physically fit, and my service in the military has taught me many things about being a tactical athlete.

I enlisted in 2015 for the ARNG as a 91B, (one thing I wished I knew before signing was the lack of pt training on a scheduled IDT/drill weekend). Over the last few years my abilities as a 91B have increased 100 fold, however, my physical condition has not stayed the same since leaving AIT.

I am physically strong, I received passing results for all events on the ACFT minus the leg tuck and the 2 mile run.

I have struggled in losing weight and could stand to lose some where between 30-50 lbs.

As a federal technician I has more access to pt training and with my new unit currently slated to deploy within the next 9 months, I am looking at increasing my overall body strength, my specific muscle strength and weight lose. Your Afghanistan predeployment program is of interest, however, I’m unclear to what would best serve me.

Any advice or suggestions you have would be beyond appreciated.

ANSWER

I’d recommend you begin by focusing on fat loss and complete our Fat Loss Training Plan.

Also – fix your diet. 95% of fat loss is diet-related. Here are our recommendations: https://mtntactical.com/knowledge/nutritional-guidelines/

– Rob

QUESTION

I wanted to ask which plans I should consider doing before and through this summer. A friend was doing your military on ramp program preparing to join the infantry so I did that with him this winter. I just finished 4 weeks of hypertrophy to gain a bit of muscle, since ive always been a bit light. Now im getting ready for rock climbing season and my seasonal job as a backcountry ranger. The ranger job is diverse and in addition to frontcountry enforcement I do up to 10 day backpack trips carrying a 50 lb pack plus a full size chainsaw. I am 34 years old, an ex wildland firefighter and some of the plans i was considering are the wilderness pro packet, afghan deployment program, ruck improvement or the backcountry big game hunting program. My climbing season starts soon but my mountain trips wont really start until the melt in late June or July, so I have tIme to do a strength program to build on my hypertrophy gains, followed by an endurance based program to prep for my mountain trips. What do you think is most suitable? I have access to a gym and I dont want to trade my climbing strength for gym based strength.

ANSWER

I’d recommend Helen from our Mountain Base programming. This plan includes strength, work capacity, mountain endurance (run, uphill), chassis integrity and climbing fitness.

– Rob

QUESTION

I’m a 31y old security guard who is looking to pass the police academy entrance fitness test, and I’m wondering which one of the programs would fit my needs?

The test consists of the following:

-Bench press 65kg max reps

-Pull ups max reps

-1,5km timed run

I’ve tried multiple different training styles and just don’t seem to get any real progress, so maybe this is what I need.

I’m thankful if you take the time to answer me.

ANSWER

I don’t have the perfect plan for you but you can modify the DEA PTT Training Plan and it will work. This plan includes programming for the 1.5 mile run.

Instead of the Sit Ups in the, complete a max rep pull up assessment and follow the same progression as prescribed for the sit ups.

Instead of the push ups in the plan, complete a max rep bench press effort at 65kg and follow the same progression for the push ups.

– Rob

QUESTION

I’m a 46-year-old dad of two, who finished SEALfit’s 13-hour 20X event just shy of turning 45. My next event is a GoRuck Tough, another 12-hour event. I’ve done a few Spartan races and 5k races here and there, but my main focus is practical, tactical fitness. Pre-pandemic, I had just finished being part of the cadre for our local Community Emergency Response Team. I often consider getting EMT training and/or becoming a certified personal trainer after having trained up a team for their first Spartan race, and really loving the experience of training others.

I am not a competitive athlete; my focus is on things like, “If someone starts shooting, can you sprint 25 yards to cover? Can you drag a wounded person to safety? Can you climb this wall to evade an attacker?” Things like that. While I won’t need to be exposed to those situations professionally, it’s still the sort of fitness I’m expecting from myself. I want to continue to do these endurance events like GoRuck and SEALfit till I’m dead.

With all that in mind, what program or programs would you recommend from MTI? I’ll be in the market for a new program in a few months. Also, I live in the Phoenix area, so I need to take the summer heat into account for my training.

Thanks!

ANSWER

I’d recommend the plans/order in the SF45 Packet – which is designed as day to day programming for mountain and tactical athletes ages 45-55.

These are multi-modal plans which concurrently train strength, work capacity, endurance and chassis integrity (functional core.)

– Rob

QUESTION

I’m going to be attending pre scuba following my deployment to the Middle East. With that being said there won’t be a pool accessible for me to train in but I still want to get ahead of the curve for pre scuba. I’m assuming that involves an assortment of cardio, but I would like to maintain strength in Olympic lifts aswell. Is there a program you recommend for this. Either it being two programs I can skim from or a whole program. Please let me know. Thanks.

ANSWER

Options:

1) Big 3 Strength + 5 Mile Run Training Plan

2) Hector – first plan in our Greek Hero series for full time SOF/Infantry. Plan concurrently trains strength, work capacity, chassis integrity (core), tactical agility and endurance (run/ruck).

– Rob

QUESTION

I recently moved and won’t have access to my normal gym set up for a few months; however, I do have 1 set of 25 lbs. dumbbells. Any suggestions or your top favorite 5-10 exercises with a set of DBs?

I also have a pull up bar, a strong rucksack to hold weight, and the ability to do 18″ step-ups if helpful.

ANSWER

I’d recommend:

1) Humility

2) Dumbbell/Weight Vest/Sandbag Training Plan

You’ll need to be resourceful and build a 60lb sandbag.

– Rob

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MTI’s Top Selling Training Plans for March 2021

by Mintra Mattison

MTI’s Top Selling Training Plans for March 2021

All of These Plans Come With The Athlete’s Subscription

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Live Q&A with Rob

by Mintra Mattison

Rob literally answers dozens of questions daily via E-Mail.

On Thursday, April 1, 2021, 7:00 p.m. Eastern Time, he will be offering a live Q&A via Zoom.

Who Can Join?

Anyone who has a question for Rob. If you have any questions similar to the ones below, join the call!

What plan works best for me and my goals?
I am attending school/selection in xx weeks, what training do you recommend leading up to the date?
I am injured, how can I continue to train?
I have limited equipment available…what plan?
I want to build strength but maintain my running pace

How Can I Join?

The live Q&A is via Zoom, see details below.

Join Zoom Meeting
https://us02web.zoom.us/j/81474701864

Meeting ID: 814 7470 1864

One tap mobile
+13462487799,,81474701864# US (Houston)
+16699006833,,81474701864# US (San Jose)Dial by your location

Dial by your location
+1 346 248 7799 US (Houston)
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+1 301 715 8592 US (Washington DC)

Meeting ID: 814 7470 1864

Find your local number: https://us02web.zoom.us/u/kdYdt9zDL3

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New Gear: Sandbag 2 and Sand Kettlebell

by 14ctl45

SANDBAG 2

We had these sandbags custom-made after being frustrated finding a sand-filled sandbag that could be used for multiple weights.

Many of the sandbags available now require different-sized bags for various weights. We wanted a do-it-all bag.

MTI’s Sandbag 2 is similar in its simple design to MTI’s Classic Sandbag but designed to be filled with sand, not rubber mulch like our classic sandbags.

Each bag has an internal liner sealed with velcro, a roll-top, and a buckle closure. Bags are designed to hold 40-80 pounds and are perfect for any of the sandbag weight the MTI programming requires: 40, 60, or 80 pounds.

The Sandbags are olive green in color, made of 1000 Denier Cordura Nylon, double-stitched, and have hefty daisy chain handles.
The liner bag is made of nylon and secured by velcro.

Sandbags come empty. Use sand for filler. Holds up to 80 LBS.

Made in the U.S.A.

Buy Sandbag

SAND KETTLEBELL

I had these Kettlebells custom-made after several years of fighting with Sand Kettlebells purchased online. Those kettlebells had rubber handles, which soon deteriorated, but not before chewing up my hands – especially if used for high-rep kettlebell snatches.

MTI’s Sand Kettlebells are designed to be filled with sand and will hold up to 40 pounds of sand. Inside is a liner punch, and the fill system is secured with a zipper.

The handle is made from a simple piece of PVC pipe – and rotates around the canvas handle straps – which should greatly reduce hand rips – when doing high rep snatches and other exercises.

The Sand Kettlebells are olive green in color, made of 1000 Denier Cordura Nylon, double-stitched, and have hefty daisy chain handles.
The liner bag is made of nylon and secured by velcro.

Sand Kettlebells come empty. Use sand for filler. Holds up to 40 LBS.

Made in the U.S.A.

Buy Kettlebell

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Arete 3.25.21

by Mintra Mattison

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Q&A 3.25.21

by Mintra Mattison

QUESTION

Rob- great article– I’m a longtime competitive powerlifter who is solely focused on rock climbing for past few years and going forward. 5’7 and “down” to 180 with pretty low body fat (competed at 220 and 242). Any suggestions on how to atrophy muscle for these last 20 lbs or so? If you do phone consultations I’d be interested. Thank you Sir.

ANSWER

All I could suggest is stopping all strength training – including bodyweight, significantly increasing endurance (do a triathlon plan) and significantly reduce protein from your diet (one serving day). Try it for 8 weeks and see what happens. Avoid fruit to avoid sugar … so you’ll pretty much live on salads for 2 months.

Sorry – no on the phone at this time.

– Rob

QUESTION

Working my way through the Spirit plans right now.

Question I would like to ask is how would you recommend integrating fitness assessments into my training? There are 3 listed for law enforcement – patrol/detective and i was thinking about 1 per month, just to test myself. However I would defer to you on that.

Thank you in advance sir.

ANSWER

I’d recommend taking a full week for an assessment week …

Do strength Monday, Work Capacity Wednesday, and All Around on Friday.

Rest Tue & Thur.

– Rob

QUESTION

I’ve been following your leg injury training plan since breaking my right ankle and needing surgery. My diet kind of fell apart during that time due to me running out of groceries, not being able to drive, and door dashing everything. After the leg injury rehab plan I plan on going back into the big cat series for fire/rescue. I also plan on seeing if my ankle can handle jiu jitsu again. So my question is..is there any modifications you would make the your recommended diet if I’m pulling 2 a days sometimes doing the big cat series in the morning and training BJJ at night? My rest days are during my shift since I pull a 2 day 48 hour shift once per week.

ANSWER

There’s no caloric restriction on the diet so you can eat if you’re hungry, you just can’t eat sugar and bad carbs.

– Rob

QUESTION

I have applied for the Fire Service and have passed the CPAT but have not yet been hired nor do I have specific dates of when the fire academy will be starting. The dates for the academy could be as early as May 2021 and as late as January 2022 if I even land a job this year. I have looked into your Fire/Rescue On-Ramp training plan and your FIre Academy Training Plan, however, with the unknown time frames of when I will get a job and/or start the fire academy, coupled with minimal equipment while working out at home, I was hoping you could offer some advice regarding the best use of my time to prepare for beginning a career in the Fire Service.

A bit of background for you: The last 18 months I have been working a sedentary desk job and have all but ceased any physical activity. Prior to that I worked as a seasonal mountain guide/instructor here in Washington State for 6 seasons. Previous to guiding, I worked for 3 seasons as a wildland firefighter. I feel that my fitness has deteriorated significantly over the last 18 months due to my sedentary change of life. My training background has been sporadic but has included several stints of programmed training plans specific to goals such as guiding on Denali. Additionally, I am turning 40 this year. I am looking to feel strong and durable and to be able to compete with recruits close to half my age.

Please let me know if you need any further information. I look forward to your response and recommendations.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan, then drop into the plans/order in the Great Plains Tribe packet of limited equipment plans until you get a Fire Academy date.

Prior to Fire Academy, complete the Fire Academy Training Plan.

Finally, fix your diet. Here are our recommendations.

– Rob

QUESTION

I purchased the 1.5 mile program and I’m curious if you have anything about breathing techniques ?

ANSWER

Not on breathing, but yes on running technique. Research/google POSE Running or Chi Running.

– Rob

QUESTION

I’m a firefighter in Brazil and I’m so excited about start following a Mountain Tactical Plan.

But I have some issues: I had COVID-19 this year (January) and had thrombosis in 2018. Today, I’m overweighted too.

I need a plan to lose fat and gain strength.

ANSWER

Start with the Fire Rescue OnRamp Training Plan.

Also – fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I have a question that build off the nutritional guidance:

What are some good in between meal snacks that you’ve found to be good/beneficial? I’ve been struggling to find good protein bars without the added sugars.

ANSWER

Salami and hard cheese.

Avoid bars and carbs.

– Rob

QUESTION

So i am i going to Mountain Warfare in August 2022 and Ranger April 2023..

I wanted to start the Ranger Packet (10 months) in May 2022 in oder to finish it by my report date. But what should i do since i got Mountain Warfare in the way? Should i just stop doing the Ranger trainimg 6 weeks prior Mountain School so i could start the mountain training? Or should I just do the ranger training if you think that will get me ready for Mountain too?

ANSWER

Stop the Ranger Training 6 prior to Mountain School and complete the Mountain Warfare School Training Plan before your school. After, drop back into the Ranger Packet programming.

– Rob

QUESTION

The programming on the plan is easy to follow and seems to be working. I just completed my third progress test and have made significant improvements over the past four weeks. Below are my numbers:

Week 1 – Sit-ups 36, 300M run 1:15, push-ups 40, 1.5 mile run 16:28

Week 3 – Sit-ups 38, 300M run 60 seconds, push-ups 50, 1.5 mile run 15:10

Week 5 – Sit-ups 39, 300M run 54 seconds, push-ups 55, 1.5 mile run 14:02

My PTT for DEA is scheduled for 2 weeks from today. I am confident that hard work the next two weeks will allow me to pass, or be close enough that if I fail, I will easily pass the second attempt if I do a second round of the program.

Two questions I have:

1. On the day of the test, how should I warm-up?

2. With sit-ups not progressing as much as I would like, would there be any benefit to doing the sit-ups before push-ups in the training program (on the days that are focused on push-ups and sit-ups?)

ANSWER

– Complete the same warm up you’ve completed before the assessments in the plan.

– You should do them in the order you’ll do them at the assessment.

– Rob

QUESTION

Have you ever had any athletes not lose weight on the MTN tactical diet? Assuming they followed it correctly, what adjustments did they make to kick start it?

I’ve been on the MTN tactical diet for a little over 5 weeks and very proud of how well I’ve stuck to it. This morning my weight was exactly the same but I feel like I am losing SOME weight visually. Is this normal?

Typically I eat 3-5 eggs in the AM in the form of an omelet or scrambled w cheese and guac. Lunch is usually ground beef taco meat w guac and little if no cheese. And dinner is steak and a vegetable typically or some tubed kielbasa. Occasionally I’ll eat a Panera Cobb salad w olive oil instead of the regular dressing.

When not on cheat days I drink zero alcohol, and have zero starchy carbs and little nuts.

Thanks again for your time.

ANSWER

Depends on ….

(1) Where you start. If you were lean before – you may not have had much fat to lose.

(2) Age – 40+ and you have to be more restrictive.

You? – Cut the cheat day, all cheese, nuts and all fruit except avocados, cucumbers and tomatoes.

– R

QUESTION

I was browsing through today and I was wonder what you would recommend. I am 10 years on active duty looking for a CrossFit style program that I can increase strength and conditioning and still be able to lose weight.

ANSWER

Valor.

Weight loss is 95% diet – you can’t outwork a shitty diet. Here are our recommendations.

– Rob

QUESTION

I’ve actually run into a problem which hopefully you can help me with.

My goal is to pass selection for US Army Special Forces. I know there is a program already for that, and I want to get it so I can put in the right work to get there.

My issue is that I’m currently an assistant boxing coach, I’m on my university’s rugby team, and I began Kendo recently. As a boxing coach, I sometimes train with the students but some days I don’t. And as far as rugby and kendo, some days it’s more technical training than conditioning. And so far, I haven’t gotten quite the standards I’d like to be, so I want to do extra training.

Is it possible to use the program alongside my sports, without risking over-training? Or would I need to drop some sports in order to minimize injury and maximize performance progress?

Thank you very much for the resources and help. I really appreciate it.

Hope to hear from you soon.

ANSWER

No – the program is too intense.

What matters is how close you are for selection. If you’re years out, keep doing your sports, then drop them and shift your training as you get closer.

Now? – I’d recommend some solid strength training 3-4x week. From out stuff, Rat 6 Strength – do the strength work only.

– Rob

QUESTION

I’ve been following MTI and subscribed to your emails for a while.

I got it reading through some of your programming you sent out to military guys back in the summer of 2009. It was on our work computers and I printed everything out. I have read through it and most of your “knowledge” articles on the site. I have two questions for you:

1) You stated for military athletes the most important “group” to condition is legs and core.

Do you think it’s every beneficial to do add adaptive rest to workouts?

For example, at work I’m rarely resting standing up and walking around like I do at a gym. I’m either in a third world squat behind cover, on a knee in an awkward position behind cover, or sometimes prone.

My question is do you think it’s beneficial to add some sort of active rest like a third world squat into my rest cycles? When is it too much and overkill?

My second question is in the packet you mentioned that around ( I believe) 2011 there was gym opened in Virginia Beach that had ties to MTI. Does this gym still exist? If so, could you send me a contact number #? I couldn’t find anything online which I know means it’s probably not out there. But I figured it’s worth asking.

I’ve been training by myself a lot and sometimes with some buddies from work. If not, due to your experience working with clients in VB is there a solid gym you’d recommend?

There are good CrossFit gyms I’ve been trying out, but I’m on the fence.

Thank you in advance for any inputs you have and for your time.

ANSWER

No. This stuff is just not that complicated. All that matters is you get the reps at the prescribed load.
No – there never was a gym in VB associated with us. I taught a programming course there and could have mentioned that.

– Rob

QUESTION

After much back-and-forth I’ve decided to try to go back to gymnastics as an adult, being a previous competitive gymnast. I’m curious about your thoughts if you have a program that fits the explosive development needed in gymnastics. I have been a devoted MTI athlete since 2014 but I haven’t quite found some thing that creates both bodyweight strength and explosiveness needed in gymnastics; think like aly Raisman type leg strength and power. Normally the body weight program is my go to, but it doesn’t have the explosiveNess and BW movements that gymnasts use regularly (unless I subbed lunges for jumping lunges etc).

Any recommendations? The one that seems the most fitting is the body weight build but still am not sure.

ANSWER

I don’t have a gymnastics plan, but am not sure you’d want to do much on the fitness side specific to gymnastics other than actually doing the activity – simply because of it’s intense demand.

If you’re not doing gymnastics now – then yes, Body Weight Build would be a solid strength endurance plan and help prepare you until you got started.

– Rob

QUESTION

I’d like your thoughts on which plan, or sequence of plans, to get going on. Some background:

59 years old
Much better shape than avg 59 yr old, but no where near “race shape”. 5’8, 175, working on diet to get down into at least the mid-160s. My aerobic run pace is about 10 min miles, although I bike much more than I run.
Spent my 40s in the triathlon world, with some powerlifting.
Last 10 years, consistent variety of strength work, less consistent biking, swimming, hiking.
Spent much of my younger days in the mountains, and now that I have more time, I’d like to hike and peak bag more, with future trips to the Tetons, Grand Canyon R-R, etc.
I’ve been walking uphill and rucking regularly, and it would be easy to focus on as that is a very specific training plan.
Problem is, at 59, I’ve how quickly strength leaves you if you aren’t consistently under iron, so I need to work that in as well. I didn’t lift heavy all last summer or fall, so I’m working at getting the basic lifts up to bw-x standards.
Peak bagger program attractive as a focus on what I want to do this summer, which is hike a lot and work toward a multi year objectives of bigger peaks.
SF45 attractive and similar are attractive as an all around approach.
Thank you for your time!

ANSWER

MTI has two types of programming: (1) Base Fitness, and; (2) Event/Fitness-specific.

“Base Fitness” is more general than event/fitness-specific, but in MTI’s base fitness programming is tailored toward the sport/job of the athlete.

Given your mountain ambitions, I’d recommend the Greek Heroine Series as your Base Fitness, beginning with Helen. These plans are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill movement under load), chassis integrity (functional core), and rock climb fitness. Start with Helen.

Peak Bagger is an event-specific training plan, and designed to be completed in the weeks directly before a specific event – for example, directly before your Grand Teton climb.

– Rob

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Mini-Study Results: Rock Climb Lab Rats Improve Bouldering Performance 57%

by Rob Shaul

By Rob Shaul, Founder

BLUF

Remote lab rats following 4.5 weeks of MTI’s 6 day/week, Pre-Season Rock Climbing Program and nutritional guidelines increased an assessed bouldering performance an average of 57.35% and decreased bodyweight an average of 1.28%.

Background and Study Design

This mini-study tested the effectiveness of MTI’s current/published Rock Climbing Pre-Season programming to improve bouldering performance, and MTI’s nutritional guidelines, combined with the climb programming, to decrease bodyweight.

Seven remote lab rats with access to a bouldering gym and/or Moon Board, and a campus board, completed the study, three men and four women. In addition to following the programming, the lab rats were required to follow MTI’s nutritional guidelines in an effort to cut body fat, which can have a dramatic effect on finger/grip relative strength and climbing performance.

MTI’s Rock Climbing Pre-Season Training Plan is built around the Bouldering V-Sum – a unique, timed, assessed event completed in a bouldering gym and/or on a Moon Board. Over the years we’ve found the Bouldering V-Sum a powerful tool to improve climbing fitness, climbing mental fitness, and technical climbing ability, concurrently.

The training cycle began with a V-Sum assessment, and the lab rats completed a 50-minute and a 40-minute Bouldering V-Sum weekly. The plan also included short, intense single-mode work capacity (sandbag getups and shuttle sprints), interval climbing strength work, a 1.5 mile run assessment and follow on 800m intervals, and a moderate weekend run.

Week 1 of the plan included a Bouldering V-Sum, work capacity and 1.5 mile run assessment. The lab rats re-completed these assessments at the end of the study and the results were compared.

Below was the weekly schedule:

Monday: 50-minute, 8-Problem Bouldering V-Sum
Tuesday: Climbing Power, Sandbag Getups
Wednesday: 1.5 Mile Run Assessment or 800m Intervals
Thursday: 40-minute, 4-Problem Bouldering V-Sum, Work Capacity
Friday: Foot-on Campus Board Intervals, Work Capacity Intervals (shuttle sprint repeats)
Saturday: 5-7 Mile Moderate Pace Run

Athletes were allowed to complete other training during this mini-study – just no additional Dead Hang or Front Plank work.

The initial and last Max Effort for Time Dead Hang and Front Plank results were compared.

What we hoped to learn:

Is the program progression and intensity doable for remote athletes? We’ve coach climbers through this intense program at our Wyoming facility but have never tracked athletes completing it remotely.
The effect of work capacity and endurance programming plus dietary restrictions on weight loss and the impact of weight loss on climbing improvement. With our in-person athletes, we’ve never required them to follow our nutritional guidelines.
Assessed improvement in climbing proficiency from the programming. As measured through improvement on the Bouldering V-Sum.

Results and Discussion

A total of 7 individuals completed the entire training 4.5 week cycle. Below are the individual lab rat results.

The lab rats increased an assessed bouldering performance an average of 57.35%, and decreased bodyweight an average of 1.28%. As well, they achieved an 5.99% speed improvement on the 1.5 Mile run assessment.

This year’s remote lab rats outperformed our 2019 in-gym lab rats for V-Sum improvement. The cycles between the two groups were very similar, however the 2019 in-gym lab rats completed a full 6-week training cycle, and achieved an average improvement Bouldering V-Sum improvement of 37.5%.

However, this difference in improvement is likely attributed where both groups began. In general, experienced, better climbers will achieve less improvement over the course of the cycle, less experienced climbers will see more improvement.

The 2019 in-gym Lab Rats began with an average Bouldering V-Sum of 31, as compared to the average initial V-sum for this year’s remote lab rats of 19. On average, the 2019 in-gym lab rats were better climbers and has less room for improvement.

The 2019 results are below:

We were surprised the limited weight loss for the 2021 remote lab rat group. In our experience most athletes will experienced a 5-15 pound weight loss after four weeks of following MTI’s Nutritional Guidelines and the average bodyweight loss of 1.28% is below that.

Finally, it could be fairly argued that this study “trained to the test” by deploying the Bouldering V-Sum as both the assessment tool for the study, and as a primary training tool (2x/week) in the training program.

From our perspective, all that matters is outside performance, and we’ve found great transfer between improvement in Bouldering V-Sum and outside climbing performance. So …. we don’t apologize for this but acknowledge how it affects the study.

Next Steps?

The one disappointing result of the study result was the limited weight loss the lab rats experienced following MTI’s Nutritional Guidelines. Next week we start another study with remote lab rats testing the performance impacts of these guidelines, as well as testing weight loss.

Questions? Email rob@mtntactical.com
Comments? Please comment below.

You Might Also Like MTI’s 357 Strength Training Plan

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Q&A 3.18.21

by Mintra Mattison

QUESTION

I’m currently 200lbs, currently trying to work the rest of my gut off and wanted to work towards getting into ranger or special forces school and wanted to know where should I start?

ANSWER

Military OnRamp Training Plan.

And … fix your diet. Here are our recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I feel stupid for asking this so let me lead with that. I was watching a video of Jason Mamoa bouldering and obviously he’s jacked and from what it looks like a pretty good climber. Mark twight was talking about his training a bit and said they used his climbing to overload the arms on arm days, I know these are counter intuitive goals to be “heavier” and still want to climb but do you have a plan or a modification to a plan that would keep my climbing but also add in hypertrophy work?

***Note I am a 5.10B indoor climber outside 5.7 lead light alpine. Climbing is a fun hobby for me not my profession

ANSWER

Climbing ability is tied to technique first, then relative finger strength. For the best technical climbers, relative finger strength becomes more and more important.

Relative finger strength = strength per bodyweight. Any excess bodyweight – fat or muscle – will negatively impact climbing performance. Don’t believe me? put on a 10# weight vest next time you go to the bouldering gym ….

There are two ways to increase relative finger strength – increase finger strength or lose weight.

If you want to add upper body mass, you’ll need to add finger strength or lose fat … or improve technique … for it not to impact your climbing negatively.

– Rob

QUESTION

I’m currently deployed in a mountainous environment and I was wondering if I could add on a strength program to the peak beggar program and if so which one?

ANSWER

Only upper body – and I’d add the upper body work from the MTI Relative Strength Assessment Training Plan – 2 or 3x/week. Your legs should be hammered already.

– Rob

QUESTION

I’m really enjoying your sessions – have done bodyweight build and the three stooges. I have a full dumbbell set, rings, box jump. No barbell. I am skinny and 38ys old.

I was looking at Hypertrophy for skinny guys and using dumbbells for the barbell moves as much as possible. Is there another plan you recommend for someone with dumbbells?

ANSWER

Any of the plans in the 3-Stooges Packet of dumbbell training plans.

– Rob

QUESTION

Hi Rob! As you know, the MTI is a source of inspiration and knowledge for my training sesions. I purchased a few programs from MTI, but the most atractive for me is PERSEUS that I used in my training almost the all last year. My question is which of MTI programs do you recommend me to use after I finish the PERSEUS PROGRAM? And also, taking in consideration that you are an “architect ” of military/law enforcement physical training programs what program or how should be the physical training for an close protection operator in hostile environments (as I am)? (Sorry for my English, I’m not a good English speaker )

Best wishes!

ANSWER

Programming? I’d recommend Whiskey next and then all the plans in the Spirit’s Packet for Law Enforcement – it’s closest to your close protection job.

– Rob

QUESTION

I am about to take my FBI PFT before receiving an official job offer and would like some advice.

For the past year, I have tried a mainly calisthenics-based approach to training, but my pushups have been stuck at 25 during the PFT. Over the past 8 weeks or so, however, I have started training using the FBI’s PFT Training Tips packet, and have been able to get to 30 pushups during the PFT. This packet includes a hybrid approach mixing weights and calisthenics.

I recently purchased your Push-up Improvement Plan because the three approaches to push-up training you discuss: hybrid, density, and volume piqued my interest. I have basically been training pushups to failure with multiple slow-rep sets every other day and, as I have already said, this has only brought me to 30 pushups during the PFT.

I wonder if using a density approach instead of training to failure would be better. What do you think?

Here is the FBI PFT Training Tips packet I mentioned above:

https://www.fbijobs.gov/sites/default/files/pft-training-tips.pdf

ANSWER

Not sure. Here’s the thing … everything works, but nothing works forever … this is called accommodation. Also, what works for one athlete, may not work for another.

What this means is if you’ve plateaued at 30 reps using your current routine, you should change up the routine to see if you can squeeze out more reps.

So yes – you could give density a shot.

– Rob

QUESTION

I am thinking about buying your SAS selection programme. Unfortunately we are still in lockdown here in the UK and will be for a few months yet.

Where the programme says I need access to a full gym, how extensive is the list of equipment required?

Could I get by with a pair of dumbells and a sandbag?

ANSWER

You should be good. The plan includes free weight strength training 1x/week – but not a lot.

The focus is on bodyweight strength, rucking, step ups, etc.

– Rob

QUESTION

I am contacting you to get some advice on the plan that is appropriate for me. I will be turning 50 this July. Exercise and fitness was a large part of my life for most of my life. For the last 5 years exercise has not been a priority. I am a doctor and often work 18 hour days and will only have 2 days off a month. I have recently started to make it a priority again and have been getting up at 4am to fit exercise into my day.

Purpose for training: I did combat sports from the age of 5 until about 39. Though I am not actively involved at this time, it still dominates my thought process. I would like to train to both be healthy but also to be the most prepared for unexpected dangers. Ultimately I would like to train to maximize my ability to protect my family if that need ever arises. (I am a neuropsychiatrist and sometimes my patients can have a violent history. I have had more than one death threat)

Equipment available: I have built a crossfit type gym in my garage, with an olympic bar, bumper plates, kettlebells, plyo box, combat rope, climbing rope…

I appreciate any advice that you may have for me.

ANSWER

I’d recommend the plans/order in the SF45 Packet – designed for athletes 45+. These are multi-modal plans which concurrently train strength, work capacity, endurance and chassis integrity (core). Start with SF45 Alpha.

The only issue you might have with these plans is training time … esp. for the prescribed endurance work.

If this is a concern, look at Busy Operator I. These training sessions are all designed to last 45-50 minutes.

– Rob

QUESTION

I like the set up and goals of the SF45 Alpha plan, but the mileage is to high for me at this point. I would like to be able to run 10 miles again, but I’m not there yet. I’m currently in the 15/week range. Any advice on how to scale this or use another program to boost my running base? Thanks.

ANSWER

Easiest would be to modify the first 3 weeks of SF45 Alpha …

– Instead of the 6-mile assessment, Do a 3 mile assessment

– Instead of 2 mile intervals, do 1 mile intervals – using your 3-mile assessment time and the Run Calculator

– Cut the Easy Friday Run by 3 miles

– Cut the Saturday Run by 3 Miles

…. Then on Week 4, do a 6 mile assessment and the follow-on prescribed 2-mile intervals

…. But cut the Easy Friday run by 2 miles and the Saturday run by 2 miles.

– Rob

QUESTION

Got on the system board and back in the climbing gym this weekend.

In addition, now that the ice program has wrapped up for me, which training program can you recommend?

No specific objectives for this year per se, but I always like to be mountain ready.

ANSWER

Helen – first plan in the Greek Heroine series of Mountain Base programming designed as day to day training for multi-sport mountain athletes.

– Rob

QUESTION

I’ve been enjoying the periodic emails, and the writings available on your website. About me: I’m 35 I am a rope access arborist who enjoys backcountry skiing, and class IV/V whitewater boating. Two years ago I was gym going avidly….. I guess too much. My naturopath speculates I over stressed myself between work/play, going to the gym, and not prioritizing rest/sleep. I haven’t been to the gym in 2+ years, and have put on 20lbs of fat, now I feel depressed, sore, tired, and weak. I feel like I’m carrying around a lead vest….. I’m looking to get back into some kind of routine that will help me drop some fat, and get strong again. I’m not trying to be a Golds gym captain universe, I just want to become more durable for my work and play activities, and hopefully lean out in the process. Thanks-

ANSWER

Bodyweight Foundation Training Plan and fix your diet. Here are our nutritional recommendations.

– Rob

QUESTION

I am planning on taking the NTOA PFQ challenge in April. Here is a link to the PFQ site: https://www.ntoa.org/pfq/

NTOA also has a 4 week training plan:
https://nota.org/pdf/PFQTrainingPlan.pdf

I thought you might be interested and was wondering what you thought of the PFQ?

ANSWER

We built our plan for this last year: NTOA SWAT PFQ Training Plan.

– Rob

QUESTION

I’m considering switching from 4day, upper/ lower body split to 3 days, full body training and using the Chassis Integrity on off days. Suggestions welcome.

My background: 66 years old, male, training/ competing since age 14. Division 2 in college wrestling and track( 400 meter guy). Currently no running , linear lifting meaning I do avoid ballistic lifts. Goal is quality, longevity in movement but still like challenges.

ANSWER

You’ll want to try the week of sample training in the Chassis Integrity Training Plan before purchase. These exercises include exercises like sandbag clean and presses, loaded twisting movements, etc. – which you seem to be avoiding now.

– Rob

QUESTION

I’m trying to figure out MTIs base plans such as Greek series and the different workouts within that. Are they continuations or just a pick and choose thing. Are the lead ups to other training within the military package? Thanks

ANSWER

The Greek Hero plans are designed as base fitness for military infantry and SOF.

It’s best to complete them in order – as this is the way they were designed.

Here is the order to complete them:

MTI has two general type of programming:

1) Event / Fitness Specific

2) Base Fitness

Event / Fitness specific plans are designed to prepare for a special event – like Ranger School, or increase a specific area of fitness – like strength.

Base Fitness programming more multi-modal and trains multiple fitness attributes at one time – strength, work capacity, endurance (run / ruck), chassis integrity (funtional core), tactical agility.

Base Fitness is designed as the day-to-day programming for professional athletes. If they are not training up for a specific event, or working to significantly improve a specific fitness attribute, they should be completing Base Fitness programming.

On the Military side, MTI has 2 Military Base Fitness Packets of Plans – The Greek Hero Packet and the Virtue Packet. These plans are similar, except the Virtue Packet does not include tactical agility. As well, currently the Virtue Plans are slightly older programming – though we’re beginning the process to update these plans now.

As well, for subscribers, we have the Daily Operator Sessions – which is constantly update programming designed as Base Fitness for military athletes. But you need to be a subscriber to access the Daily Operator Sessions.

– Rob

QUESTION

Dad in his 40’s looking for a program that will help me get back in shape. Need to keep workouts to an hour. Have access to a full gym but zero experience with Olympic lifts.

Any suggestions?

ANSWER

Johnny.

– Rob

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Arete 3.18.21

by Mintra Mattison

Military / National Security / Foreign Policy

Competition stiffens for promotion to senior master sergeant, Airforce Times
Jet packs are on their way to a battlefield near you, Defense News
The Military Could Soon Face a Flag Officer Talent Crisis, Defense One
Latest U.S. proposal for ending Afghan conflict runs counter to Taliban beliefs, Long War Journal
Senate passes bill allowing VA to vaccinate all veterans, spouses, Stars and Stripes
This soldier almost died by suicide. Now he’s telling his story in hopes of saving someone else, Task & Purpose
Showing Up is Half the Battle: U.S. Maritime Forces in the Indian Ocean, War on the Rocks

Wildland Fire / Law Enforcement

Arizona to train 700 inmates as wildland firefighters, FireRescue1 Daily News
ISFSI President Chief Peter Van Dorpe connects fire service training and research, FireRescue1 Daily News
Almost 500 federal firefighters, other employees, and contractors are assisting with COVID vaccinations, Wildfire Today
‘Me? Retire? When the Good Lord takes me home.’ “Buckshot” Smith, 91, still patrols the streets, POLICE Magazine
Ford launches new pursuit-rated pickup truck for police, Police1 Daily News
Why data-informed community engagement is crime prevention and policing reimagined, Police1 Daily News
Hotshot Superintendent needs a kidney, Wildfire Today

Mountain

California Gets New 300-Mile Trail Network in God’s Country, Adventure Journal
Sean Villanueva O’Driscoll and Jon Griffin complete big (and wide) new line on Fitz Roy, Alpinist Newswire
The Art of Doing Nothing in Avalanche Terrain, Backcountry Magazine
Hobbs Kessler Climbs 5.14+ and Runs a Sub 4-Minute Mile. And He’s Just 17., Climbing Magazine
Will This Rule Prevent More Viral Photos of Everest? Outside Magazine
First winter ascent of Expander enchainment in Poland’s Tatra mountains, Planetmountain
Alta’s Resident ‘Snow Farmer’ Is An Inspiration To Us All, Unofficial Networks

Fitness / Health / Nutrition

Are BCAAs Helpful or Just Hype? Climbing Magazine
Medicine, Not Healthy Food, Is Still the Best Medicine, Outside Magazine
The Yin and Yang in Strength Training to Optimize Balance, Breaking Muscle
Low-Dose Aspirin May Help Shield You From COVID-19, WebMD Health

Interesting

Can Plant-Based Vaccines Speed Up Production? Defense One
Russia considers banning plastic tableware and straws, PravdaReport
New Mega-City Could Be a Death Blow for India’s Ancient Tribes, The Diplomat
Hey—Want Some Good News About the Environment? Some Glimmers of Hope? Adventure Journal
Exercise during pregnancy may save kids from health problems as adults, Science Daily

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Lab Rats Needed To Test the Performance Impact of MTI’s Nutritional Guidelines

by Rob Shaul

Sorry – Applications No Longer Being Accepted

By Rob Shaul

MTI is calling for remote lab rats, ages 22-50, for an upcoming, focused, 3.5 weeks, 5-day/week Mini-Study testing the performance effect of MTI’s Nutritional Guidelines.

This mini-study will begin Monday, March 29. The deadline to apply is 1700 Mountain Time, Thursday, March 25, 2021.

Priority Lab Rat selection will be given to current MTI Subscribers, and/or athletes with extensive experience completing MTI training plans.

Details

All lab rats will complete the same, multi-modal, 5 day/week training cycle. The cycle will include a strength assessment (1RM Front Squat, 1RM Push Press, Max Rep Pull Ups), Work Capacity Assessment (Prone to Sprint) and Endurance Assessment (3-Mile Run), and follow on progressions.

In addition to the programming, all lab rats will be required to follow MTI’s Nutritional Guidelines for the 3.5 week duration of the mini-study.

At the end of the study, the performance improvement results from this study will be compared the results of another group of MTI lab rats who completed the same training cycle in Aug/Sept 2020. Those lab rats were not required to follow MTI’s Nutritional Guidelines.

What We Hope To Learn

How difficult it is for the lab rats to conform to MTI’s Nutritional Guidelines.
If there is any performance change difference between lab rats who conform to the Nutritional Guidelines (this study) and those who didn’t (Aug/Sept 2020 Study).
Weight loss and changes in relative strength.

Required Equipment

Squat Rack, Barbell and Weight Plates for heavy Front Squats and Push Presses
Pull Up Bar
40-Foot of space for repeat Prone to Sprint Efforts
Running Track or known 3-mile and 1 mile distances for the running assessment and intervals.
Stopwatch with repeat interval timer (smartphone will work)

Cycle Duration and Schedule

This MTI Mini-Study will take 3.5 weeks. It will begin Monday, March 29, 2021, with the initial strength and work capacity assessments. It will end with the final 3 -Mile Run Assessment on Tuesday, April 20, 2021.

Weekly Schedule

- Monday: Strength, Work Capacity
- Tuesday: 3-Mile Run Assessment or Threshold Run Intervals
- Wednesday: Strength, Work Capacity
- Thursday: Threshold Run Intervals
- Friday: Strength, Work Capacity
- Saturday: Rest or recreation
- Sunday: Rest or recreation

To Participate

You’ll need to commit to training 5 days/week for 3.5 weeks, and follow the program as prescribed
You’ll need to commit to following only this programming as formal fitness training for the mini study period.
You’ll need to commit to following the prescribed nutritional guidelines. No menu substitutions or exceptions.
You’ll need the required equipment (see above)
You’ll need to be an experienced, fit athlete.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Nutrition Lab Rat” in the subject line.

Please include:

Age
Height
Bodyweight
Are you a current MTI Subscriber?
Are you a mountain athlete, mountain professional or Tactical Athlete?
If not, Indicate the MTI Training Plans you have Completed.
Verify you can commit to the 3.5 week, 5 day/week training cycle
Verify you have access to the required equipment

Priority Lab Rat selection will be given to current MTI Subscribers, and/or athletes with extensive experience completing MTI training plans.

We’re hoping to get 8-12 lab rats, ages 22-50, for this mini study.

APPLY NOW