Q&A 2.25.21

by Mintra Mattison

QUESTION

So I’ve seen you have various programs out there which is awesome. I’m trying to figure out which one would be best.

I have a set of kettlebell from 16 to 40kg, 140lbs of weight vest. Was able some free bow flex dumbbells. As well sand bag that goes up to about 80 or 110 lbs.

Working on looking for some sturdy power tower.

I’m trying to incorporate all of these tools I have currently in my arsenal.

Did you have something in similar or a certain program in mind? I’m bad with creating training plan myself. I seem to always exert myself too much.

ANSWER

– Rob

QUESTION

I was hoping for some insight as to what would be the recommended plan to make me physically robust enough for SFAS.
I’ve been out of the Army since 2016 and my fitness, along with my mental health, took a nose dive. I’ve completely recovered, and if possible I’m looking at getting back in with the ambition of becoming a Green Beret.
My current fitness is at quite a low to moderate level. I spoke with a friend who has been in 3rd group since 2017 and he recommended the 357 Strength program. I noticed the program is just 6 weeks long, and I’m probably about 6-9 months away from being fit enough to even entertain talking to a recruiter. I’d like to work on my base fitness before diving into a more specificed program.
What would be your recommendations?
To give you some numbers to work with;
My current numbers are:
3 mile run 7 min per mile
3×8 pullups at 190lbs bodyweight (I’m usually around 170-175~ but currently trying to gain mass and stength)
225lbs deadlift 3×5
170lbs squat 3×5
150lbs bench 3×5
I’d love some direction and to get on one of your programs to accomplish my dreams. I want to dedicate the next 9 months to getting as fit as humanly possible, naturally.

ANSWER

I’d recommend the plans/order in the Virtue Packet, beginning with the Military OnRamp Training Plan. 
– Rob

QUESTION

I am planning on running a 50km trail “race” late September this year (25th of September), and I´m planning on using your 50k ultra training plan the last 12 weeks before the race. My question is which of you programs would you suggest that I chose from now on in preparation for beginning the 50K ultra plan the 28th on June (I will have 20-21 weeks before I start on the 50K ultra plan)?

(as a side note I train 5-7 days a week, with a mix of roller skiing, orienteering running, mountain biking and resistance training – for 1 -2 hour a pice)

I hope my question makes sense.

ANSWER

Weeks        Plan
1-7             Mountain Base Helen
8-14           Mountain Base Artemis
15-21         Half Marathon Training Plan
– Rob

QUESTION

I’m planning to try out the athlete subscription and will purchase it within the next week. However, I’m a bit overwhelmed with where to start! Here’s a bit more about what I’m looking for:
  • Improving baseline fitness, including core strength and stability
  • I’m delayed on training for backcountry skiing and want to build strength there, but also am wary about overtraining during the season
  • I’m planning to crack climb and trail run more this coming spring
  • Still have a lingering injury from shoulder surgery 1.5 years ago
With all of that in mind, what program would you recommend that I start with once I purchase the subscription? I really appreciate you taking the time to answer my questions!

ANSWER

The Mountain Base plans in the Greek Heroine Packet are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, work capacity, chassis integrity (core), rock climbing fitness and mountain endurance (run, uphill).
– Rob

QUESTION

As for doing apft work in the ruck plans, do yall have a ruck plan with the new ACFT?

ANSWER

The only selection plan we updated to the ACFT is the SFOD-D Selection Training Plan – which of course includes rucking.
For all others we were waiting on official ACFT implementation … and now the whole thing is on hold … so we were pre-mature.
– Rob

QUESTION

Have used MTI before and want to jump back on after a few cycles of school-specific prep. I’ve looked through the descriptions but can’t see a programme that fits my equipment. I have a weighted backpack, a shitty old Oly bar, an outdoor rack and a homemade bench. Four 20kg plates to play with. Looking to train for mountain rescue and infantry fitness, a little aesthetics on the side. Can you think of any of your programmes that fits?

ANSWER

SAFT Training Plan …. with the following changes.
Instead of the Max Rep HR Push Ups, do a max rep Bench Press at either 2 or 4 plates, depending on your strength and follow the same progression. Ideally, you’ll get 10+ Reps in your max rep effort. So, if with 4 plates you can only get 5 reps, use 2 plates for the assessment.
Instead of the Pull Ups, do a max rep Back Squat @ 2 or 4 Plates, depending on your strength. Follow the same progression. Ideally, you’ll get 10+ Reps in your max rep effort.
– Rob

QUESTION

First up, love the programs, thank you. My question is I notice you have a 52 week plan for SFOD-D that is multiple programs done back to back. Could this also be done for SASR selection, and just swapping out the final program for the SASR plan? As far as I understand the requirements for SASR and SFOD-D are fairly similar.
Or would you recommend a different combination or programs? I currently have approximately 18 months of training time.

ANSWER

Yes, you could use the SFOD-D Packet and use the SASR Plan at the end.
At 18 months out, I’d recommend you now complete the plans/order in the Greek Hero Packet before beginning the packet.
– Rob

QUESTION

Hello, I’m a busy Grad student who likes to ride bikes and be in general good health to recreate with my young kids.  I race mountain and gravel bikes occasionally, but it’s no longer my highest priority.  I am naturally on the leaner side (6’3” – 180).  When I was racing consistently I was 168 lbs but I’ve put on some weight with kids and school.  I’m approaching 40 and want to avoid loosing muscle and still be able race occasionally though these are sporadic.

I just finished reading your difference between workout and training…  What plan  or plans would you recommend for me?

ANSWER

Now – Mountain Bike Preseason Training Plan. I just updated this plan (last week) and this close to the season, it would be a great prep for the season, as well as a fairly vicious introduction to training (plan is no joke).
Follow it up with the plans/order in the Greek Heroine Packet. These are designed as day to day programming for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill under load), chassis integrity and rock climbing fitness.
– Rob

QUESTION

I have been training with your workouts for 8 years now.  I am looking into building some plyo boxes for my house since the gyms are all closed.  What would you suggest be the best dimensions that would efficiently fall into the majority of your workouts?

ANSWER

20/24/30.
Look online at amazon, roguefitness, etc. They are much cheaper now then when I started. Amazon had some with these dimensions made out of hard foam.
– R

QUESTION

Have you trained any selection finishers?  Also, what is the baseline fitness expected before starting the 10 week program?

ANSWER

Finishers? Several have purchased our programming. When we receive feedback we post it to the “Testimonials” tab on the product page. 
Fitness Level? Click the “Sample Training” Tab to see the first week of programming. I’d recommend you try the week of programming before purchase.
The program is progressive – i.e. it increases in intensity/volume.
 – Rob

QUESTION

I purchased the fat loss plan prior to the update in November of 2019. Is it possible to get the original plan added back to my app? Thanks!

ANSWER

Sorry, No Zach. The update is our most recent evolution in programming.
– Rob

QUESTION

I was part of the 357 Lab Rat and wonder which program I should transition to for the event below:
At the end of February, I am competing in a Run and Gun event. I am not sure if you are familiar with these competitions as they are pretty low key at this point.
Event:
7+ miles (unknown total distance) with 1000′ elevation gain and obstacles including heavy farmers carry, sled drag, climbing walls, rope climb, etc
30lbs ruck (dry)
Carrying rifle/pistol/ammunition the whole way
4-6 rifle/pistol shooting stages interspersed on the course

ANSWER

– Rob

QUESTION

I am currently looking for a strength training program that will not sacrifice agility and my 2 mile run time.  I am trying to build up my strength prior to a selection towards the end of the year.
Also, I did utilized your ruck based selection program while training for ranger school and it helped a lot with my endurance.
I appreciate any help you can provide.

ANSWER

– Rob

QUESTION

I just learned yesterday that I’ll have the opportunity to earn the Norwegian foot March badge on April 16th. Requirements for this are a 18.6 mile ruck with 25 pounds in 4 hours and 30 minutes or less. What training plan would you recommend for this?

ANSWER

– Rob

QUESTION

I am interested in your programming. I am a current LEO (10 yrs on the job) and looking to jump to the FED side. I am currently in the DEA hiring process and made it through the initial PT test. With the written, background, polygraph, interview, I expect a year long process. I had good enough scores to pass the PT test but I want to get much better.

I was looking at your plans and I am not sure which one to pick that will be right for me. I have a lot of my own equipment but I have a limited schedule to run outside due to having multiple side gigs and 4 little ones. I typically supplement my running outside with treadmill work. My goals are to improve on my PT scores and become bigger, faster, and stronger. Which program do you recommend? I will put my times and scores at the bottom of the message.

I also want to say I really enjoyed your podcast with the squad room. I have listened to it several times and find it very motivating.

DEA Test:
situps- 42
300m sprint- 47.5
pushups- 43
1.5 mile run- 11:30

ANSWER

I’d recommend the plans/order in the Spirit’s Packet starting with Whiskey. These are designed as day to day programming for full time patrol/detective and concurrently train strength, work capacity (sprint emphasis), chassis integrity (functional core), short endurance and tactical agility. Start with Whiskey.
– Rob

 

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Fit Lab Rats Needed To Update Valor

by Rob Shaul

Sorry – Applications no longer being Accepted.

 

By Rob Shaul

MTI is calling for fit remote lab rats to test an upcoming update to Valor – one of MTI’s more well known military athlete training plans.

Valor is an intense, 7-week, 5 day/week training plan. The training will begin Monday, March 9, 2021.

The deadline to apply is 1700 Mountain Time, Friday, March 6, 2021.

 

Details

All lab rats will complete the same, focused training cycle. Programming will be multi-modal, military-specific fitness including running, ruck running, chassis integrity, gym-based strength and single and multi-modal work capacity. Valor was last updated in 2017, and this update will incorporate the most recent evolution of MTI programming for military athletes. The lab rats will test the programming and provide data and feedbacks.

Valor is an intense program and potential lab rats need to be fit, have access to a fully functional gym, and familiar with rucking and ruck running. The update will the most recent evolutions of MTI strength, endurance, chassis integrity and work capacity programming. The current version of Valor has a slight work capacity emphasis.

We’re looking to get 6-10 committed, fit lab rats for this update and communicate frequently together during the program which will involve a group-only message board/forum, and may include an occasional zoom call. You’ll work directly with MTI Founder Rob Shaul for the duration of  of the study project.

Priority lab rat selection will be given to current MTI subscribers, ages 22-40.

What We Hope To Learn

  1. Is the program progression and intensity doable? Do athletes recover?
  2. The applicability of continued improvement modifications to MTI’s endurance, strength, work capacity and chassis integrity progression methodologies.
  3. Assessed improvement across multiple fitness attributes

Required Equipment

  • Fully outfitted functional fitness gym
  • 40# Sandbag (women), 60# sandbag (men)
  • Ruck with 45# of Filler

Cycle Duration

This study project will take 7 weeks. It will begin Monday, March  9, 2021. The program will end Friday, April 16.

 

To Participate

  • You’ll need to commit to training 5 days/week for 7 weeks, and follow the program as prescribed
  • You’ll need to commit to following only this programming as formal fitness training for the study project period.
  • You’ll need the required equipment (see above)
  • You’ll need to be 22-40 years old, and fit.

 

Want to be an MTI Lab Rat?

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

Please include:

  • Age
  • Bodyweight
  • Current fitness level and your current training plan/regimen
  • If you’re a current tactical athlete (military, LE, Fire/Rescue)
  • If you’re a current MTI subscriber
  • Which MTI plans you’ve completed in the past
  • Verify you have access to the required equipment

We’re hoping to get 6-10 lab rats for this study.

Priority lab rat selection will be given to current MTI subscribers, ages 22-40.

APPLY NOW

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4 Weeks on a “Keto-ish” Diet

by Rob Shaul

By Rob Shaul

Over the past 10 years I’ve been following consistently the nutritional recommendations we have published at mtntactical.com. These are simple and direct. These diet recommendations come from Gary Taubes’ book, Why We Get Fat. He’s a journalist, not a scientist, and in putting together this book and his other, Good Calories, Bad Calories, took a look at all the nutritional research and saw where it pointed.

 

Current MTI Nutritional Guidelines

  • Eat only … Meat, veggies, fruit, nuts, cheese
  • Don’t eat … refined sugar, wheat, bread, grain, rice, potatoes
  • Drink only … coffee, tea, water, zero-calorie drinks (bubble water, diet soda, etc.) Don’t drink sugar and drastically restrict milk/cream. No alcohol
  • No caloric restriction. Eat to saity. No need to count calories or ever be hungry – just eat “clean”.
  • Do this 6 days/week, then Cheat Like A Mother one day/week.

This is the diet I recommend for the majority of the athletes who contact me asking for advice, and literally hundreds, over the years, have reported losing fat eating “clean” as described above, 6 days/week.

However, as I moved into my 40s and now into my 50s (I’m 52) my metabolism has slowed and eating clean as described above 6 days/week has still left me with 5-10 pounds of fat regardless of my training at the time. This is one of the changes that comes with age.

Over the past several years I’d go through periods of skipping the “cheat day” and this would help, but I wouldn’t drop the extra weight I wanted.

Understand my interest in losing weight is not primarily appearance-driven. I’ve had foot fusion surgery, hip replacement surgery, and suffer from some fairly severe knee arthritis. Being “lighter” will significantly help with these issues.

My adult “natural” weight has been 160-165 pounds. I’m 5’7″ (on a tall day) … and have a mesomorph build – naturally muscular – which adds to my weight. I’d love to get down to 145-150 pounds as my “natural weight.”

Taubes recently published a third nutrition book, The Case for Keto“and I’ve been doing mostly following his recommended Keto diet for the past 4 weeks – and I’ve shed 5-10# pounds of fat in that time. I’m significantly leaner.

Below are Taubes’ Keto Diet Guidelines:

  • Eat only … Meat (beef, pork, poultry, fish), veggies that grow above ground, berries in season, cheese, unsweetened cream and yogurt, eggs, avocados, tomatoes
  • You can eat this stuff in moderation – low sugar chocolates, nuts and nut butters (no peanuts), seeds and seed butters
  • Don’t eat … refined sugar, grains of any type (rice, wheat, oats, corn, etc.), no sauces that use corn syrup/sugar, no veggies that grow below ground, fruit except avocados, tomatoes and in-season berries, no beans or legumes, sweetened yogurts
  • Drink only … coffee, tea, water, zero-calorie drinks (bubble water, diet soda, etc.)
  • Don’t drink sugar/calories, including fruit/vegetable juices, milk
  • No caloric restriction. Eat to saity.
  • Do this 7 days/week

There are two main differences between Taubes’ Keto diet recommendations and the current MTI nutritional guidelines:

  1. Taubes’ Keto diet recommendations significantly restricts all types of carbs – not only “bad” carbs like bread and sugar, but also vegetables and fruit. The goal is to try and to reduce your carb intake to 20-30 grams per day. Vegetables are okay – but only if they are grown above ground … no potatoes, carrots, etc. Also, no beans, including soy and peanuts.
  2. Increase in fat consumption. Based on my age/bodyweight, the recommendation is that I eat 165 grams of fat per day. Sources of fat are limited – avacodos, olive oil, butter, nut butters, etc.

Over the past 4 weeks, while I haven’t been strictly counting my grams of carb intake, I have been watching it closely. To put his in perspective, a single apple has 25 grams of carbs, and prior to dropping in to Taubes’ Keto diet, I was regularly eating 3-4 apples/day, plus berries, oranges, etc. So… a major difference for me has been an almost total elimination of fruit from my diet.

I haven’t done a good job tracking fat intake and I doubt I’m achieving the 165 grams/day. I found this olive-oil based pesto and lather all my meat in it (chicken, etc.) to bump up my fat intake. These last couple mornings I’ve choked down the “bullet proof” coffee – coffee with an added tablespoon of butter and artificial sweetener. And I try to eat 1-2 avocados day. But to put these in perspective, a tablespoon of butter only has 12 grams of fat, a single avocado only 21 grams … so I doubt I’m getting in the 160-170 grams/day I’m supposed to be getting and I’m not sure I’m in ketosis – where my body burns fat for energy all day. For breakfast I’ve been scrambling up 3x eggs and topping them with butter – again to help increase my fat intake.

Taubes’ Keto approach recommends eating to satiety and I do this. I don’t count calories or restrict food – I eat when I’m hungry and just eat what’s on the menu: meat, veggies, fat, nuts. I do drink no-calorie, diet soda to give me a break from coffee and water. For “sweets” I eat dark chocolate – which has very few carbs.

I’ve experienced no negative side effects – training is as normal, no headaches, etc. One thing I have noticed is that I’m much less hungry. My food consumption has decreased significantly, and I eat less at meal time. I’m eating my breakfast later in the morning – 10 or 11am, and then skipping lunch because I’m not hungry. I’m pretty much down to 2.5 meals/day, and not hungry at all.

Again, I’m not doing this on purpose …. I’m never hungry. I just don’t eat as much, snack much less, and am don’t have the hunger I did when I was eating more fruit and less fat. This has been a welcome change.

I do drink alcohol 2-3x/week … but limit it to hard seltzers or hard liquor – which both have very few carbs. No beer or wine.

Below is what I ate/drank yesterday:

AM Coffee

1 Cup “bullet proof” coffee – coffee, 1 tablespoon butter, zero-calorie sweetener
1 Cup black coffee (no added butter)

Breakfast @ 1000

    • 3x Scrambled Eggs mixed with 1.5 slices of cheddar cheese, topped with butter
    • 1/2 Avocado

Lunch/Snack @ 1400

    • 1x Chicken Thigh topped with olive-oil pesto sauce
    • Handful of almonds and square of dark chocolate

Dinner 

    • Salad topped with fish
    • Square of dark chocolate
    • Can of hard seltzer

Other … 1 can diet soda, 1 cup “bullet proof”, water/bubble water,

 

Will this lead to a change in the current MTI nutritional guidelines?

I’m not sure yet. Our athlete target group is in their 20s and 30s and the current guidelines work fine for them. What I’ll likely do is create a second set of guidelines for athletes 40+ and move in this direction. Older athletes need more restrictions to stay lean.

The one concern I do have with Taubes’ Keto approach is its sustainability. I’m not having any issues with it so far, but again I’m not sure I’m meeting the fat intake recommendations and honestly don’t know if I can eat enough avocados per day to get there.

While I’m pretty happy with this diet, my partner isn’t happy. I was fairly strict on what I could eat before and this adds restriction, which limits dinner and breakfast choices significantly. This has caused tension with her.

 

Questions/Comments? Please add yours below.

 

 

You Might Also Like MTI’s Updated Nutritional Guidelines

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Arete 2.18.21

by Mintra Mattison

Military / National Security / Foreign Policy

31st MEU tests artificial intelligence sensing gear to help Marines, soldiers see invisible threats, Defense News
Concerns raised about COVID-19 vaccines reaching deployed troops, Marine Corps
The Role of U.S. Airpower in Defeating ISIS, RAND Research
With the submarine threat on the rise, the US Navy looks to autonomous water sensor drones, Defense News
1st Special Forces Command – A Vision for 2021 and Beyond, Small Wars Journal
U.S. Army Europe and Africa Headquarters: Reforming for Future Success, War on the Rocks
Nearly 5,000 National Guard troops to stay in DC over concerns of potential violence in March, The Hill

 

Wildland Fire / Law Enforcement

NPR: Firefighters are facing a growing mental health challenge, Wildfire Today
4 tools that can make search and recovery operations successful, FireRescue1 Daily News
Combined, bark beetle outbreaks and wildfire spell uncertain future for forests, Wildfire Today
University of Alabama Develops Robot that Will Help Police Officer, Officer

 

Mountain

Watch Tom Randall Climb the UK’s Longest Urban Roof Crack, Climbing Magazine
What It’s Like to Ski-Tour for 60 Hours Straight, Outside Magazine
The Language of Kayaking, The Outbound Collective
4 Winter Camping Safety Tips for All Skill Levels, Therm-a-Rest Blog
Video: Freeskier Tries 5000 Year Old Skis | Red Bull Origins w/ Paddy Graham & Jon Olsson, Red Bull
Tanzania Approves a Cable Car on Kilimanjaro, Outside Magazine
5 Quick Hacks for Beating Cracked, Glassy Winter Skin, Climbing Magazine

 

Fitness / Health / Nutrition

Strength Training and the Efficacy of Electromyography (EMG), Breaking Muscle
The body produces new satiety factor during prolonged exercise, Science Daily
Does Nutritional Yeast Trigger Crohn’s Disease? NutritionFacts
Muscle factor that controls fat metabolism identified, Science Daily
How to Eat When You’re Injured, Outside Magazine

 

Interesting

Unlocking the mystery behind skeletal aging, Science Daily
Meet Elizabeth Ann, the First Cloned Black-Footed Ferret, NYT
How Your Body Does (and Doesn’t) Adapt to Cold, Outside Magazine
Daytime Napping May Be in Your Genes, WebMD Health

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Q&A 2.18.21

by Mintra Mattison

QUESTION

I’m looking to purchase either the 30 min dryland ski training or the 7 week dryland skiing training.  I have a couple questions.
1. Will it work for snowboarding?
2. What’s the difference between the 2 programs and how do I choose which one is right for me?

ANSWER

1) Yes
2) the 30-min per day won’t prepare you as well. If you have 60 min, per day, do the full program.
– Rob

QUESTION

I’m just curious what information informed the creation of the SFOD-D Selection Course Training Plan? Did someone who went through ASC create it?

ANSWER

The system we deploy for developing selection training plans is the same for all the plans.
First, we begin with publicly available research on the specific fitness demands of the selection.
Next, we ask individuals who’ve attended selection for any details they can share without violating any rules or NDA.
Next, we design the programming with a laser focus on the selection fitness demands and publish it.
Then we solicit feedback from those who have purchased the plan and used it for selection on the effectiveness and weaknesses of the plan.
Then we update the plan using any new information, and any methodology changes to our programming approach. We’re currently on version 2 of this plan – I updated it this time last year.
Then we start the process again and it continues.
– Rob

QUESTION

I had asked in the fall about which plans you would recommend for adventure race training. In short, you had suggested that the half-ironman plan would be a good base to adapt as a training plan for an AR race. I have follow-up questions about training for the racing season now that I’m putting together my racing calendar. I’m going to start the season with a warm-up easier 6 hour race in early May and then, starting at the end of June, I’ll have one 8-12 race per month through October.
  • Would you recommend doing the half-ironman plan with a finish date at the late June race and just work in the easier race as part of the training?
  • What would you recommend for training for July – October in the short windows between races?

ANSWER

We’re currently designing these plans, but they are taking longer than expected. Answers:
  1. Yes
  2. What you’re asking here is more complicated and I’d need to do some research … essentially you’re asking for an in-season triathlon-like training plan, and I’m not familiar with what this programming would look like. The goal is would be to have some recovery after each race, but then enough intensity/programming to stay at the near peak level of fitness for your next race. The danger is overtraining, and I’m not sure what that program would look like. We have an in-season strength training plan for endurance athletes, but it’s just the strength work. I’d recommend you research in-season programming for triathletes and see what you find. I’m sorry I can’t help more but haven’t programmed for this scenario before.
– Rob

QUESTION

My wife has been kicking around the idea of doing something for her, fitness-wise.
I’ve suggested MTI on several occasions but I think I’m just going to pull the trigger for her.
Essentially,
I want to keep it bodyweight/sandbag oriented.
Her main goal is to lose weight.
Shes 5’6″ 140lbs and in good health overall.
Any ideas are welcome, she will be conducting her routines at home.

ANSWER

Bodyweight Foundation Training Plan. …. though be careful pulling the trigger for her. That’s dangerous territory as I’ve learned the hard way, time and again!
– Rob

QUESTION

I am just starting week 2 of the “hypertrophy for skinny guys” plan. Prior to this plan I’d usually do a 2 day split with boilerplate bodybuilding weight/rep schemes and run 3 or 5 miles 3-4 times a week. Typically averaging about 11-13 miles a week.
The plan says to avoid endurance work as it can decrease mass gains. If I eat the calories to offset runs, is it still recommended not to do any conditioning – can you ballpark how detrimental it is assuming I’m getting the calories?
The program is challenging for me so I am not sure how much mileage I would get while still leaving enough gas in my legs anyways.
I’m just worried about my legs deconditioning – I got up to running sub 40min 5 mile runs and ~20 min 3 mile runs over the course of quarantine after being someone who always overdid it and got shin splints.
So just looking for guidance or thoughts when you have athletes who want to add mass but maintain their cardio. Maybe they are truly mutually exclusive.
Vitals – 6’4, 27 y/o, 205lbs.

ANSWER

Extra endurance will limit your mass gains from this program. Complete the program as prescribed, then go back to your regular programming.
– Rob

QUESTION

I have two years left in the reserves before I plan on going into the National Guard as a 18x.  Should I do the 52 week ruck based selection program back to back, or do once then mix up my training for the last year?

ANSWER

There are plenty of plans and variety in the packet to complete it back to back – so if you wanted to save some money you could do that.
The other option would be to complete the plans/order in the Greek Hero packet now, then completing the packet the year before selection.
– Rob

QUESTION

I’m a 240 lb infantryman. Not a slob 240 I was just a power lifter before I came in. I scored a 570 on my ACFT which I’m proud of I just know my weakness lies in endurance. I want to submit my packet for rasp, I know they beat feet, so I assume I’m looking for a solid running/body weight program? Any suggestions on what program I should do or maybe stack a couple of programs?

ANSWER

– Rob

QUESTION

I’ve got 12 weeks before my Air Force PFT (assuming they don’t postpone it again for covid).  The program on your website is 6 weeks and says to email if I have longer than that to prepare.  I’m in decent shape now and run 4-5 miles 4x per week.  Looking for something to motivate me to be more well rounded (strength training mixed with cardio)

ANSWER

Valor if you don’t mind rucking.
Johnny if you do.
– Rob

QUESTION

I was looking through your training plans and was curious which you would recommend to prepare  for the US Marshals training academy.  Im what I understand it’s heavy on running and calisthenics. I appreciate any info.

ANSWER

Congrats!
– Rob

QUESTION

I’ve been working through your half marathon training plan (good training) but this weekend my home in the mountains is supposed to catch a lot of snow thus making running outside or even leaving home impossible. My younger years would have ventured a different opinion.
I have an airdyne in my lower level garage that would keep my training up but now I ask… what could I do with an airdyne which would supplement running 6+ miles?
I would assume tripling the distance of the run?   But for some other options, I’ll be curious to know from your professional stand point so I don’t fall behind in the program progression. Any insight would be greatly appreciated!

ANSWER

Best to run outside with spikes.
Airdyne/spin bike/rower – the transfer to running is suspect. Too much of this and soon all you’ll be doing is getting good at the airdyne.
If you’re stubborn, double the distance.
– Rob

QUESTION

Which is the best backpack that you recommend for rucking sessions? I wanna buy one, but I don’t know…

ANSWER

Best is the one you’ll be issued for selection … not sure how this works, but it’s best to train with the equipment you’ll use for the real thing.
If not, for training purposes, any well build, durable, internal frame pack will do. It doesn’t need to very big, but needs to be strong.
Mystery Ranch makes great packs: https://www.mysteryranch.com/pop-up-38-pack?quantity=1, but they are expensive, esp. with shipping to europe. Look at alpine climbing packs.
– Rob

QUESTION

I am having a hard time finding a program that fits what I am looking for. I am looking at going into law enforcement but only have access to a conventional gym. I am looking at just trying to get started again with general strength training to build a foundation. Thank you for your time

ANSWER

– Rob

QUESTION

I’ve been checking out some of your strength regiments (notably your ultimate meathead cycle). I notice you rotate your excercises and basically have different workouts every time instead of  hitting consistent muscle groups on certain days vs others on other days. My question is what would be the reasoning for this? Are you focusing more on getting both eccentric and concentric strengths by doing so or is there some other reason? I’m a student of the art of fitness, your input would be greatly appreciated.

ANSWER

We have 8+ different strength progressions/methodologies, and some repeat specific exercises with consistent progressions, and some don’t. Big 24 does, for example, TLU doesn’t.
– Rob

QUESTION

I’m a 47 year old guy who is recovering from a stress fracture in my lower back.  I’ve been working out pretty religiously for nearly a decade (I’ve completed several MTN Tactical programs in that time mixed in with a lot of CrossFit as well) with very little time lost due to injuries in that period.  I’m in lockdown right now, so the only equipment I have is a MTN Tactcial sandbag holding about 50-55 lbs of gravel.

I don’t have a specific fitness objective right now so I’m focusing on general conditioning.  In fact, right before I got hurt, I was about to start your Gym Closure Plan.

The standard protocol for recovering from this injury is to resume training with an emphasis on increasing core strength.  I had hoped to start with your Low Back Program but, as I noted, I’m in lockdown and only have access to the sandbag.

My question is: what do you recommend for the injury recovery phase in light of my injury and lack of access to equipment?

ANSWER

Use a 20 pound pack/sandbag for the first 3 weeks, then increase to 40 pounds for the last 4 weeks.
– Rob

QUESTION

After looking at a good bit of ya’lls plans I am in need of some advice. Here is some of my med history that I must take into account when choosing a plan. I have had 2 vertebrae in my neck fused, 2 (R) ankle reconstructions (one of which was a calcaneal osteotomy), 3 (R) shoulder surgeries and a (R) bicep surgery. I am looking for a plan to build strength, address speed, endurance and is made for someone with limited time. If you could point me in the right direction I would greatly appreciate it.

ANSWER

– Rob

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Mini-Study Results: Lab Rats Increase Power per Bodyweight An Average of 15.7% Following MTI Power-Based Endurance Programming

by Rob Shaul

By Rob Shaul, Founder

BLUF

Three and a half weeks of MTI power-based endurance programming increased power per bodyweight an average of 15.7%.

 

Background and Study Design

Until this mini-study, a significant part of MTI endurance programming is pace-based. The athlete will complete a run, ruck, row or swim assessment, and follow-on intervals will be based on the athlete’s assessment pace. This system has proven very effective to improve endurance speed-over-ground performance.

This mini-study applied MTI’s pace-based programming to power, and measured the results.

Modern spin bikes, rowing ergs, and assault bikes can measure power, both in terms of total kilojoules produced, as well as current power output in watts.

Seventeen remote lab rats completed  a 3.5-week endurance training cycle on spin bikes, rowing ergs and assault bikes using power as a means of measurement and progression, rather than pace.

All lab rats will completed the same, 3-day/week programming. Below was the weekly schedule:

  • Monday: 30-Minute FTP Assessment or Threshold Intervals
  • Tuesday: No Bike/Row Training
  • Wednesday: Threshold Intervals
  • Thursday: No Bike/Row Training
  • Friday: 60-75 Minute Moderate Pace Bike/Row

Three times during the cycle, at the beginning of the training week, the lab rats completed a 30-minute “Functional Threshold Power” (FTP) assessment. Their most recent FTP was used to calculate intensity for 10-minute threshold intervals and longer, 60-75 minute moderate paced efforts.

The initial and last FTP assessments, and the athletes’ current bodyweight, were used to calculate “Power per Bodyweight” and the pre-cycle and post-cycle power per bodyweight calculations were compared.

 

Results and Discussion

A total of 17 individuals completed the entire training 3.5 week cycle. Below are the individual lab rat results.

 

To get the “Power per Bodyweight” score, we divided the FTP average wattage by the athlete’s bodyweight. For example, my post-cycle FTP was 217 watts (this was the average power output I managed over the 30-minute assessment). Dividing this FTP (217 watts) by my bodyweight (160 pounds) yielded a post-cycle Power per Bodyweight score of 1.36.

The “Power per Bodyweight” is also a way to normalize power production between athletes of various bodyweights. However, in this study, it would be wrong to assume that the athletes with the highest power per bodyweight scores are the most fit. Why? – because of the differences between machines. Making direct comparisons like this would only work if we were all using the same machine.

As well, it would be wrong to assume that a FTP score on one machine or mode will transfer to another machine or mode – bike to rower, for example.

To make this point, Lab Rat Trevor used a rower for the study and scored a post-cycle FTP of 256 watts. I asked him to rest a day, and complete a 30-minute FTP test on an assault bike. He scored 286 watts on the assault bike.

While the average Power per Bodyweight improvement for this mini-study was 15.7%, individual improvement ranged from a low of 1% to a high of 31%. Part of this wide range of improvement could be caused by lack of familiarity with the machine the athlete used for the study, and or power-based training.  There’s no doubt that a portion of the improvement many of the lab rats saw was caused not because of an increase in fitnesss, but rather familiarity with the machine they were training on, and/or the 30-minute FTP assessment itself.

But regardless, the 16.1% average power per bodyweight change found in this study matches the 10-20% improvement we have seen in the past using our pace-based programming for running and rucking, ultimately demonstrating that MTI’s endurance programming approach also works using power as a unit of measurement.

Next Steps?

One of the advantages of power as a unit of measurement is it eliminates the impact of the elements. For example, wind, heat and elevation gain/loss can significantly impact biking, running, and rucking pace from one assessment to the next. So pace-based programming can be impacted not necessarily by the athlete’s actual fitness, but by how windy is was on assessment day.

Power output is not impacted by these environmental issues, and thus can lead to more consistent and trackable progression. This is one of it’s advantages.

More specifically to this study, a handful of the lab rats reported difficulty making the prescribed threshold intervals following the Week 2 FTP assessment. As designed, lab rats completed the 30-minute FTP assessment the Monday of Week 1, 2 and 4. We re-assessed on week 2 knowing that the lab rats would be more familiar with the machine they were using as well as the FTP assessment itself, and this early in the cycle re-assessment would lead to a more accurate assessment of actual FTP.

From a programming perspective, this means the threshold interval progression we use for pace-based programming may be too aggressive for power-based programming. More study is likely tweaking the programming to find what is appropriate and doable.

 

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

 

You Might Also Like MTI’s 357 Strength Training Plan

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MTI’s Best Selling Training Plans

by Rob Shaul

MTI’s Top Selling Training Plans & Packets

 

 

Top 10  2024

Overall

 

Military

 

Fire Rescue

 

Law Enforcement

 

Mountain

 

 

General Fitness

 

 

Prep Strength

 

 

 

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Arete 2.11.21

by Mintra Mattison

Military / National Security / Foreign Policy

The Demand for Responsiveness in Past U.S. Military Operations, RAND
Why U.S. Troops Should Remain in Afghanistan, RealClearDefense
Somebody stole 10 pounds of C4 from Twentynine Palms, Task & Purpose
Thoughts on the Unfolding U.S.-Chinese Competition: Washington’s Policy Towards Beijing Enters Its Next Phase, War on the Rocks
Army Taking Serious Look at Composite Cartridges, RealClearDefense
Air war against ISIS holds lessons for future battles, Air Force Times
Marines seek new intel tool for public info online, Marine Corps

 

Wildland Fire / Law Enforcement

Two wildfires burn total of more than 600 acres near Denver on Superbowl Sunday, Wildfire Today
NASA uses UAVs and satellites equipped with radar to monitor recovery from vegetation fires, Wildfire Today
Vaccine storage: A firefighter’s guide to dry ice handling and hazards, FireRescue 1 Daily News
Three power companies in California to spend $15 billion to mitigate wildfire potential, Wildfire Today
Ore. lawmakers consider bill to repeal law that allows police to declare unlawful assemblies, Police1Daily News
Portland Has Fewest Officers in 25 Years, Chief Asks for Reductions in Budget Cuts, Policemag
Hack Brief: Anonymous Stole and Leaked a Megatrove of Police Documents, Wired
Why you should act out your next career move, Police1 Daily News

 

Mountain

Firefall Returns to Yosemite This Week But You’ll Need a Reservation, Adventure Journal
Finding a new route on the Grand Teton: the North Buttress Direct (5.10+ R), Alpinist Weekly
What to Know Before You Go Fat Biking in the Upper Peninsula, Osprey Packs
Rescue Techniques for Backcountry Skiing, Outside Magazine
An Impressive First Descent in the Monashees, POWDER Magazine
K2 Takes a Tragic Turn as Trio of Climbers Goes Missing, The Adventure Blog
Canadian Man Witnesses Elk Getting Buried By Avalanche…Runs Over And Saves It, Unofficial Networks

 

Fitness / Health / Nutrition

The Best Quad Strength & Hypertrophy Exercises, The Barbell Physio
Want to Improve Your Running? Focus on Recovery, Outside Magazine
Blink! The link between aerobic fitness and cognition, Science Daily
How to Train Power for the Lower Body, Outside Magazine
Running Is a Total Body Affair, NYT

 

Interesting

Friends matter: Giraffes that group with others live longer, Science Daily
College Student’s Simple Invention Helps Nurses Work and Patients Rest, NYT
The Nomad Life Was Never Part of Their Plan, But it Works, Adventure Journal
America’s Stockpiles Are Hardly Strategic, Defense One

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Rock Climb Lab Rats Needed to Test MTI’s Pre-Season Training Cycle

by Rob Shaul

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, focused, 4 weeks, 6-day/week Mini-Study testing MTI’s Rock Climbing Pre-Season program design.

This mini-study will begin Monday, February 22. The deadline to apply is 1700 Mountain Time, Friday, February 19, 2021.

 

Details

All lab rats will likely complete the same, focused training cycle. Programming will be focused on rock climb-specific fitness and technique. However core strength, work capacity, and endurance (running) will also be trained. In addition, athletes will be required to follow a specific diet during the course of the training cycle. Overall, this will be an intense, full-immersion, 6-day-week rock climb specific training cycle for committed athletes.

What We Hope To Learn

  1. Is the program progression and intensity doable for remote athletes?
  2. The effect of work capacity and endurance programming plus dietary restrictions on weight loss and the impact of weight loss on climbing improvement.
  3. Assessed improvement in climbing proficiency from the programming.

Required Equipment

  • Bouldering Gym access, and/or Moon Board Access or similar wall allowing the ability to complete a Bouldering V-Sum.
  • Campus Board and/or system board for threshold climbing intervals.
  • Hang Board
  • 40# sandbag (women), 60# sandbag (men)
  • Indoor and/or outdoor space for shuttle repeats

 

Cycle Duration and Schedule

This MTI Mini-Study will take 4 weeks plus 1 day. It will begin Monday, February 22, 2021, with the initial assessments and progressions. On the Monday of Week 5, March 22, 2021, lab rats complete their final V-Sum assessment and the study will be complete.

Weekly Schedule

    • Monday: Bouldering V-Sum
    • Tuesday: Climbing Strength, Work Capacity
    • Wednesday: 1.5-Mile Run Assessment or Threshold Intervals
    • Thursday: Bouldering V-Sum, Upper Body / Core Strength
    • Friday: Climbing Strength, Work Capacity
    • Saturday: Moderate Pace Distance Run

 

To Participate

  • You’ll need to commit to training 6 days/week for 4 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 sugar, etc.)
  • You’ll need the required equipment (see above)
  • You’ll need to be an experienced rock climber and fit athlete.

Lab rat candidates need not be expert rock climbers, but cannot be new to rock climbing.

Want to be an MTI Lab Rat?

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

Please include:

  • Age
  • Bodyweight
  • Climb rating you can onsight (i.e. 5.7, 5.9, etc.)
  • Verify you can commit to the 4 weeks plus 1 day, 6 day/week training cycle
  • Verify you have access to the required equipment

We’re hoping to get 6-10 lab rats for this study.

 

APPLY NOW

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Q&A 2.11.21

by Mintra Mattison

QUESTION

My goal is to whip myself into a little better shape in advance of some backcountry ski treks which I expect to take place late February and into March & April.  We’re running very lean on snow here in New England so far this year.
I’ve had a look at the preseason b/c ski training and I think it fits.  I do have a few challenges, which I believe I can address:
1. I work about 12 hrs per day 5 days per week, and off/on during weekends.
    Solution: get after it early, late, or take a break during the day for a workout.  Looks like the typical b/c preseason session would be maybe 45 min.
2. I’m a ski-patroller as well, and I pull a double shift on Thursday afternoon/evening. The double allows me to be on skis for approx 10 hrs per day, and add some skinning in to breakup the occasional boredom and get my uphill game on..  The once weekly shift eats into a “rest-day”, and after being on the hill for 10 hours, and enduring an hour-plus drive home, I’m beat the next day.
    Solution: Count my Thursday shift as rest-day, restart the sequence on Friday.
3. Our current gym is in the garage, as the basement is too crowded and the structure is too low.  We added some TRX straps, built a chinning bar, added rubber flooring, and moved  weights & bench to the garage.  Challenge is that certain times, the garage is like 10 degrees colder than outside, which – in spit of a lack of snow – has been somewhat chilly.
    Solution: bundle up like I’m going b/c skiing, peel off layers as needed
So, while I seem to have a solution for each of the challenges noted, I’m wondering if there’s anything else you may recommend as far as a plan or other potential suggestions.  Thx.

ANSWER

I’d replacing the Saturday Run with your Thursday patrol duty, and taking full rest on Sunday.
This is a limited equipment plan – you’ll only need a pair of 25# dumbbells, 60# Sandbag, bench and backpack with 25# (wrap a dumbbell in the towel and put in the pack).
Plan is simple, but no joke. Leg blasters, touch/jump/touch intervals and step ups will hammer legs/lungs.
Training before work will greatly increase your consistency – even for 12 hour days. Something will always get in the way if you try to train after work.
– Rob

QUESTION

I have really enjoyed Humility and I see that things have been updated recently.  More out of my own curiosity, what led to the update?  Was there a result in a Mini study that lead to the change? I know it’s probably a stretch to ask but I’d love to see the reasoning behind the update, if at all possible without revealing trade secrets or anything..  I’m still going to enjoy it the way I’ve enjoyed it before, cursing the people that designed a stupid thing and wondering about my own sanity for doing it.

Thank you for making such a great program and keeping things up to date and relevant.

ANSWER

Changes to Humility V3

  • Added a sandbag to the equipment list and updated the Chassis Integrity circuits accordingly
  • Changed from the unloaded run assessment to 5 miles, and added a 1-mile loaded running assessment (25#)
  • Changed and updated the Work Capacity Circuits in the Training Plan
  • Changed the pacing of the Friday unloaded runs to “Moderate”
  • Removed Dumbbells from the equipment list
  • Changed the leg strength work from the Quadzilla Complex to a Leg Blaster Progression

– Rob

QUESTION

I’m very interested in the programs you have and they seem like what I’m after. I’m looking for your advice on a specific training plan
I live in Maine so we have distinct seasons and I work as a flight paramedic. I also enjoy outdoor activities such as kayaking climbing and mountain biking.
I want to add some bulk as I’m a light weight (6’2 175lbs).
My ideal training (at least I think) would involve some traditional lifts such as squat, bench, and deadlifts. Some sandbag training and I’d like to get in some heavy bag workouts with some jump rope and similar training that a boxer would use. In the summer some outdoor training with swimming,running, and rope climb. I have enjoyed swim run events in the past
By February I will have a home gym with a squat rack adjustable bench pull up bar dumbbells and Olympic bar. Currently I have sandbags plyobox balance board heavy bag and a good space.
In short I want to add bulk, strength, and overall usable fitness.
Thank you for your time and any thoughts. Please let me know if you need any additional information from me.

ANSWER

Now start with Apache – which is a limited equipment, sandbag-based, multi-modal training plan. It’s my most recent limited equipment program design.
Follow it up with the Ultimate Meathead Cycle. You should have your home gym set up by then. Ultimate Meathead is a hybrid plan which trains lower and total body strength, and upper body mass.
After Ultimate Meathead drop into the plans/order in the Wilderness Packet beginning with Jedidiah Smith. Used these as your “base fitness” programming. These plans are built for mountain professionals including rangers, wilderness SAR, game and fish wardens, etc., and concurrently train strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity (functional core). The Wilderness plans will align with your mission-direct fitness demands as a flight paramedic and complement your outdoor life.
MTI has two types programming: (1) Base Fitness, and: (2) Event/Sport-specific fitness.
Again, used the Wilderness Plans as your Base Fitness, day to day programming. But, drop out of these plans and complete the appropriate event/sport-specific training plan directly before your sport season. For example, if you start mountain biking in June, drop out of the Wilderness Plans mid April and complete the Mountain Biking Preseason Training Plan the weeks directly before your season begins. We have similar event/sport-specific training plans for rock climbing, alpine climbing, triathlons, etc.
– Rob

QUESTION

I recently bought your FBI PFT plan and have been working through it.
A few questions for you – why do you have 800s scheduled on both thursdays and fridays? I am a little confused about why you’d duplicate the same workout back to back.
I was also wondering why you don’t program in any “LSD” runs? A lot of other programs I’ve looked at have a long distance run programmed in on saturdays and I was curious why your program doesn’t do the same?
Do you recommend adding any additional lifting to this program / running it alongside a lifting program?
For your reference, I am male, 25, 5’5”, 145 lbs. My 1.5 mile time is 10:15 min, I can do 40 pushups in 1 min, 50 sit-ups in 1 min, and my 300 meter sprint time is 50 seconds. I am scheduled to take my pft in early January.

ANSWER

1) This is a PFT-specific training plan focused solely on improving your scores on the FBI SA PFT. Through testing we’ve found repeating interval sessions is the best way to improve test running distances. These 800m repeats – if you are following the running calculator and making the prescribed pace – should be very difficult. This is why we repeat the sessions.
2) LSD Runs? See above – we’ve found intervals the most effective method for improving running speed for PFT run assessments. For sure, we wouldn’t replace a day of intervals for an LSD run. I can only speak to MTI programming – which we’ve tested, improved and proven over near a decade and a half.
3) Additional work? No – not if you want to max your performance on this assessment. The progressions should be difficult … if they aren’t, you didn’t push yourself on the initial assessment. Make sure you push on the mid-cycle assessment.
– Rob

QUESTION

I want to let you know that I really enjoyed your “16 every day things“ article and will be adding a Sinn watch as an everyday carry soon.  I am also wondering if you have a 14-day quarantine program since I am shortly on the way to Korea for an exercise and along with every arrival, will be housed in an isolated barracks locked down with only 30 minutes outside time a day. If not, I would like to propose it since it is such a blanket policy and will be around for a while. Either way, best regards as always.

ANSWER

Closest is the Gym Closure Training Plan which I built last Spring.
– Rob

QUESTION

I am working through RAT 6 and love it,
I’m combining it with some rucking and running  twice a week but sticking to the strength protocol to a T.
If I wanted to through some arm work in, can you recommend a repeatable go to that would provide some mass in my arms?
Gorilla complex?
Barbell curls with BB skull crushers?
Weighted pull-up and dips??
Thanks for the help

ANSWER

4 Rounds of the Gorilla Complex – increase load each round until it’s hard, but doable.
– R

QUESTION

I’m a Marine Corps officer and have been following your leg injury workout program. So far it’s been great, I’m so glad I can still break a sweat even with a broken foot.
I’m currently using my home gym which has a lot regarding weights but not a lot with cardio equipment (I used to just run prior to the broken foot). So I don’t have a rowing machine or bike. For the 200m of cardio in some of the workouts, I’ve bought a set of battle ropes, cheaper than a bike or rowing machine but still gets my heart rate up. Do you have any recommendations regarding how to integrate the ropes with the cardio in this program? Or have other suggestions?

ANSWER

I don’t have any experience with battle ropes … so my best guess would be do to high rounds of 30 sec work, 30 second rest … so if the plan calls for a 30 minute spin or 1-leg row, do 30 rounds … and see how it goes. I have no idea if this is possible.
I’m assuming you’re standing on a boot? If so, you can do the same with with kettlebell or dumbbell swings or kettlebell snatches. I know you can do 30 min of 30/30 of both because I’ve done it. Start with 12kg/25#.
– Rob

QUESTION

Curveball for you. I am primarily a nordic ski /snowboard athlete, with a fair amount of backcountry snowboard touring thrown into the mix every week.  I ski almost every day 7-10 km with a longer ski or backcountry trip once a week. I realize this isn’t a ton, but don’t want to burn out with doing too much strength. Rest one day, sometimes two.
I have tended to lose muscle over the season and I ruined my lower back years ago because of lack of muscle balance, and I want to make sure not to repeat the past. I used to train Jiu Jitsu when gyms were open and that filled the void and kept the core strong, but now not so much. What plan should I use to maintain muscle, flexibility and chassis strength?

ANSWER

Designed to be completed 2 days/week – each session includes total body strength and chassis integrity.
– Rob

QUESTION

I’m in week 2 of the backcountry ski training program. Loving it, but I messed up my back while rock climbing and hiking this Saturday and I think I need to modify the program for a few days till it heals.

I’ve got some fairly intense muscle pain between my right shoulder blade and my spine. I’m assuming I just strained something. I’ve been able to alleviate pain by using a heating pad, hydrating, and keeping it moving. I took NSAIDs the first night due to pain intensity (including radiating pain down my right arm), but have not needed them since.

I’m planning to do Saturday’s four mile run today, as I’ve been able to run with previous upper back pain and it actually seemed to help.

I’m thinking of trying the leg-blaster and step-ups tomorrow, but may not do a 25lb pack, as I think an overloaded backpack is what may have caused the injury this weekend.

I’m mostly worried about doing the sandbag (particularly the good mornings) and scotty bob routines. One reason I’m worried about the good mornings is due to my lack of flexibility (I can’t maintain a neutral spine as far as I should). So I’d like to find an alternative exercise this week that doesn’t depend on a neutral spine.

Any advice for how to handle those routines or find alternatives for the next few days?

Sorry to make a mess of myself so early–I think I know how I got the injury and it’s a learning experience.
Appreciate any input.

ANSWER

In general, I expect athletes to train “injured” but not “hurt.” The difference? Training injured won’t make it worse. Training hurt will.
Given that, skip any exercise that you think will hurt your back. If the SB good mornings do, try doing them unloaded. If it still hurts, stop.
If the scotty bobs do, just do push ups. If it hurts, stop.
– Rob

QUESTION

I am a 25 year old who recently left the corporate life and am working to get back in shape. I’m in the federal law enforcement application process and also considering the military, planning to go 18X if I go that route.
My thinking is to train like I’m going 18X because that will have me in better than needed shape for any LE fitness tests / academy if I end up making it through the hiring process.
I saw you have a 52 Week SFAS program—I’m not sure I’ll have that long before. Plus if I do enlist the 18X pipeline involves both basic and AIT prior to SFAS (which is its own question—if I go that route, I’ve heard you should be doing extra training throughout basic and AIT as they alone won’t prepare you for SFAS).
Do you have any plans you would recommend operating on an ~6 month timeline? I have prior fitness experience, but have not been training recently.
Thank you.

ANSWER

Military OnRamp, then Fortitude, then Valor, the the Ruck Based Selection Training Plan directly before basic.
Each can be purchased individually and all are part of the Packet.
– Rob

QUESTION

I have been a fan for a long time. I got first introduced with Marine Corps PFT several years back. Currently. I am a Fitness Coordinator for the my agency and I wanted to find out if you had any partnerships with LE agencies regarding fitness programs, and what they may look like?

ANSWER

No formal partnerships with agencies. Individuals use our programming.
Our Wilderness Packet of Plans are designed as day-to-day Base Fitness programming or wilderness professionals including Game Wardens, Rangers, Field Biologists, etc. These plans concurrently train strength, work capacity, mountain endurance (run, uphill movement under load) and chassis integrity (functional core).
We do have unit-based pricing … let me know if you’re interested.
– Rob

QUESTION

I’m excited to start a training regimen – the Grand Canyon Rim to Rim Training Plan.

I wonder if I should adapt the plan for my specific goals.

Please advise.

My goal is to backpack the Appalachian Trail in sections over three years. This year that includes:

  • End of March – 100 miles over 4 days = 25 miles/day with 25# pack – 10K’ up/down per day
  • June – 440 miles over 19 days = 23 miles/day with 30# pack – 12K’ up/down per day
  • October – 300 miles over 12 days = 25 miles/day with 30# pack – 14K’ up/down per day

My reason for training is the need for increased endurance (and to lose some body fat).

  • Last year my peak performance was 20 miles per day over 6 days with 10K’ elevation gain/loss per day
  • In past have started trips with less mileage, building over the hike. Present goal requires I start ready for 25 miles per day right from the start, without injury.

I am 62 years old and walk steadily, only rarely run. So far, success has come from perfecting a relaxed walk geared for endurance. I am 6’1” tall, 215 pounds.

As I mentioned, I think the Grand Canyon Rim to Rim Training Plan is the closest to what I need.

My difference is doing more miles and repeating it for many days back-to-back, without running, just hiking.

Please advise if I should make some adjustments to the training plan.

Thank you very much.

ANSWER

There’s not nearly enough volume in the Rim to Rim plan to go 25 miles/day. The plan is designed to prepare you for one, 20+ mile day, not four in a row.

I don’t have a perfect plan for you. From what I do have I’d recommend the 100-Mile Ultra Training Plan and hike instead of run in the plan. Hike trails with vertical, if possible, at 25# pack.

If not, replace the strength training in the plan with the Monday & Thursday leg blaster progression from the Rim to Rim Plan. You’ll have to skip the step ups.

You only have 7 weeks before the trip starts so I’m hoping your coming into significantly fit or have a high training age.

– Rob

QUESTION

Curveball for you. I am primarily a nordic ski /snowboard athlete, with a fair amount of backcountry snowboard touring thrown into the mix every week.  I ski almost every day 7-10 km with a longer ski or backcountry trip once a week. I realize this isn’t a ton, but don’t want to burn out with doing too much strength. Rest one day, sometimes two.
I have tended to lose muscle over the season and I ruined my lower back years ago because of lack of muscle balance, and I want to make sure not to repeat the past. I used to train Jiu Jitsu when gyms were open and that filled the void and kept the core strong, but now not so much. What plan should I use to maintain muscle, flexibility and chassis strength?

ANSWER

Designed to be completed 2 days/week – each session includes total body strength and chassis integrity.
– Rob

QUESTION

Thanks for broadening my workouts I got 2 more plans from you I’m starting with the body weight workout since I was struggling to do the mountain plan and couldn’t  touch the Afghan pre deployment.

I can’t seem to find a track anywhere by me do you have any other options on things I could do on a trail or on a street light post to post. Just wondering what other options I have so I can really start getting after it.

Thank you so much for your help love what you’ve put out there

ANSWER

I’m not sure what your training goal is, but if it’s the Afghanistan Pre-Deployment Training Plan, I’d recommend Mountaineering & Hiking Prep.
– Rob

QUESTION

I am just signing up to your monthly subscription plans, but would like a routine for limited equipment (gyms closed) but for a climber?  I saw about 40 plans, so wanted to check.

I’m looking to stay lean, but strong.  I am a retired wrestler, so I bulk up too much where I am strong but seem to pack on too much muscle, so programming can be tricky for me.

Once the gyms open up, do you have a suggestion for a general training plan to use around my climbing?  I boulder 4 days per week with two of those days doing a VSum on one day and a 4×4 on the other.

ANSWER

Now …. Mountain Base Artimes – bodyweight strength, mountain-focused endurance (run, step ups), chassis integrity and work capacity.
– Rob

 

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