Q&A 1.21.12

by Mintra Mattison

QUESTION

BLUF: I want to know which of the plans is best suited for my needs and if it can be tailored to incorporate equipment I have available.

Background and context: I have been a Combat Diver with the Canadian Armed Forces since 1998. My 25-year contract is coming to an end and I’m preparing my transition for my 2nd career. I want to be a Ski Guide with the ACMG!

I need to get my required pre-requisites before I’m able to apply, so I will be going on a 1 Month Back Country Ski course out west from mid- Feb to mid-Mar https://yamnuska.com/ski-mountaineering/one-month-ski-intensive-program/ 

I have been skiing since I was 5 years old and seriously got into Back Country skiing approx. 15 years ago.  

In my garage gym I have the fol eqpt: rower, squat stand with bumper plates, pull-up bar, road bike on a trainer for the winter, KB 16, 35, 53, 60, 100#, skipping rope, ballistic plates 20# and 45# weight vest. At work I have access to all the other stuff, but with Covid, nobody knows how long they’ll stay open for. 

My current stats are as follows: 5’6”, 165#, Squat 315#, Bench 200#, Snatch 145#, C+J 185#. 5km – 20:00, pullups 22, pushups 55, situps in 60 sec – 58. I’m in all around pretty good shape for my age and the type of career I’ve had. I’ve had my fair share of dive, airborne and ied accidents/incidents, so there are certain movements (ex: heavy deadlift, heavy bench) that I avoid or have to be careful.  

Discussion: I looked at the different training programs MTI offers and I could absolutely do any one of them and see results. I wanted to know if there was a way to incorporate my existing equipment into the training. The AMGA training course looks very close to what I would need and so does the BC ski pre-season one. The randonee race has a heavy price on time. I can do 2 x 60min sessions/day, but I can’t swing 4.5hrs training sessions with work and kids at the moment. 

As soon as I will be able to, I will start skinning, in the meantime I’m waiting for the cross-country trails to open. I can only skin once/week as the closest hill to me is 1.5hrs away. I live in Ottawa and it’s pretty flat.  

Conclusion: I have been doing my own programming as well as that of my dive team, and have been training on my own since covid hit in march.

I don’t mind paying the extra fee required for a personalized program.

I appreciate the help and steering me in the right direction. 

ANSWER

I read your email a couple times and it seems what you are asking for is if I will design you an individualized plan that will prepare you for the specific fitness demands of backcountry skiing, but still allow you to train the way you always have with the equipment you currently have.
You’ve been in the fitness world a long time and I think you already know my answer to this if you’ve followed our work over the past 14 years.
MTI programming is based on the fitness demands of the event or sport, not the individual needs or wants of the athlete. You don’t need an individualized plan – and I don’t’ currently design those anyway.
As well, to go long, you have to train long. There’s no shortcut that I’ve found. Backcountry skiing is 98% skinning uphill, 2% skiing down. You know this already with your own backcountry skiing experience.
The fitness demands and standards for a professional mountain guide are much different than those of a tactical athletes. The main differences are not as much need for strength and much more need for mountain endurance – which is pretty much uphill movement under load.
More specifically, the fitness demands for backcountry skiing are straightforward, – uphill endurance under load for skinning, eccentric leg strength endurance, and leg lactate tolerance for the downhill. Chassis Integrity (functional core) and upper body strength where you can work it in.
By my count, you have 11 weeks until your course starts.

Right now I’d recommend you dive into the Backcountry Ski Preseason Training Plan. This is a 7-week, limited equipment, sport-specific training plan designed to prepare athletes for the season in a situation like you – where they can’t skin.

I’d recommend working through this plan as prescribed – except as soon as possible, replace the Saturday run with a backcountry ski day trip.

When you get snow closer to your current location, and you can easily skin uphill, replace the Wednesday and Friday programming with fitness focused skinning laps. I.e. – find a steep hill, skin up, ski down, repeat. Since you know how to program, and depending on the time you have to train, you can either do hard, time-based intervals uphill (i.e. 6 rounds of 10 minute threshold skin, 3 min easy skin), or volume work based on vertical feet … i.e. progress from 1,000-feet to 4,000 feet (or whatever) in a day. I’d recommend leaving Friday as a relatively easy day, so you can get out and continue to do a daytrip on Saturday.

Use your Saturday mountain trips to train technique …. Avy safety, snow safety, dial in your gear, dial in and shorten your transitions (skin to ski, ski to skin), and especially, your skinning technique. Focus on shorter, more rapid strides, pole placement, and the turn on the switchback. I’ve done a little backcountry skiing with pro-ski-mo competitors and guides and they work a lot less hard than me to skin the same slope … they are so efficient!

Finally, focus your snow safety work on heuristics. These are what get people killed.

You’ll run out of this plan in 7 weeks. Hopefully, by then you have easy access to skinning. If possible, expand your BC trips to 2-3 days/week, spend one day a week doing hard uphill skinning intervals, another doing leg blasters and touch/jump touch intervals and chassis integrity to maintain, and finally a final day to train heavy strength (back squats, bench press, pull ups). Take one day/week full rest.

Bodyweight …. Try to cut down to 150#. I’m 5’7″ and got down to 150# for hunting season …. it’s amazing what 15# less fat/muscle will do for your uphill movement speed.

– Rob

QUESTION

I’m an Italian policeman, I wanted to congratulate you on your work.

I would like to prepare for the selections in the NOCS, the special forces of the Italian State Police the equivalent of HRT FBI.

The tests consist of:

5000 meter run under 20 minutes

100 meter run under 14seconds

100 meters of swimming.

High jump: 140 cm long jump, 4.5 meter climbing rope and pole with the use of arms only (easy for me)

I would like to obtain extraordinary results, could you kindly tell me which program is best suited to my needs, having a lot of time and being already quite fit.

In fact, now I can do more than 70 push-ups, 28 pull-ups and I can run 2 km in 7 minutes and 30 seconds.

The test is the entry test. I don’t know when the selection take place. Unfortunately the announcement only speaks of minimum requirements not making mention about progressive score. The only information about the access is the test and I don’t know how training will be in selection and if it will involve rucking or team events. I only know that the training is very hard and involves parachuting and HALO. I have already a paratrooper patent.

I hope that this answer could you let for thinking the best program or the best way to success.

I think we have six months or more to prepare, and I want to be in best condition possible.

ANSWER

6 months = 26 weeks. Here’s what I’d recommend:
Weeks.    Plan
10           Total Rest
11-17      Valor
18-26.     FBI HRT Selection Training Plan – Repeat it directly before selection
Notes: 
  • Change the FBI HRT plan assessment run from 2 miles to 3 miles, and for the Monday Intervals, do 3 Rounds of a 1-Mile Interval using your most recent 3-mile run time and the MTI Running Calculator.
  • My sense is the PFT test standards for selection are not difficult. The HRT plan doesn’t train specifically to these …. so you should take the test on your own now and see how you stack up. The 100m sprint should be fairly easy, but I’m not sure about the high jump and the broad jump. Test these and see if you can find out how they are administered. If you don’t pass the standard easily, you’ll want to practice the jumps on you own.
  • This programming recommendation again assumes that the “gate” PFT is the minimum standard, and the actual selection will last 7-14 days and be multi-modal and intense. Many candidates have had success with our HRT plan … it’s no joke.
Good luck!
– Rob

QUESTION

I just bought the SF45 packet # 1 yesterday.  As a reminder, I had hip placement surgery 14 months ago and the doctor recommends that I not run (for long term life of the replacement not because I can’t).  I think I will do the shuttle Sprints (cheat a little) but I am wondering how the Run assessment might translate to rucking or something else(my wife just bought an eliptical)? Example SF A week one Wednesday and Friday.

ANSWER

You can ruck – just convert time. Or bike, and convert time. Assume a 3 mile run will take 10/min miles, and bike for 30 minutes.
You could also do the elliptical – and do an assessment, then do the intervals at “threshold pace” – fast as possible.
You could also do step ups.
Chose one mode for this cycle and stick with it.
Understand that with all MTI programming, our goal is outside performance. Not sure about your recreation, but biking doesn’t transfer well to mountain movement – so go with step ups or rucking if you recreate in the mountains.
– Rob

QUESTION

I’ve been a customer for some time and really enjoy your programs.  I wanted to reach out to ask if you have any recommendations for a tween girl. Her goal is to be strong — like an aname character.  We’re working through the potential of body image issues with her, yet I do want to encourage a foundation of fitness, and channel it in the right direction.

Appreciate your time and I hope you’re doing well and staying healthy during this challenging time.

ANSWER

I’ve developed programming for prep-aged athletes at prepstrength.com
From there, I’d recommend your daughter start with Girls Soccer Base.
– Rob

QUESTION

I completed the dryland ski training and have made noticable gains. Do you recommend something for maintenance while I wait for our ski area to open? I like how I didn’t need equipment other than the dumbbells.

ANSWER

I’d recommend you pivot to the Gym Closure I Training Plan. 
When you get a better bead on when your resort will open, try to repeat the last 2-3 weeks of the dryland ski plan directly before.
– Rob

QUESTION

I was looking for a plan to cut my run time from 9 min/mile to 6 min/mile. Currently training for the Navy Warrior Challenge and just needing improvement on the 1.5 run, 4 mile run and pull up. Any suggestions?

ANSWER

I don’t have the perfect plan for you, but close is the USMC PFT Training Plan, which trails for the 3-mile run and pull ups. The 3-mile will split the difference between the distances you describe. It includes focused 1-mile interval repeats.
– Rob

QUESTION

“Prepping” for SFAS (Civilian, 18X pipeline) and wondering where I should start. Looking to ship out around April/May of 2021 and I’m not sure where on the packet I should begin. Current stats/ scores (Official Navy PST)
19 year old male
6’2”
190lb

500m swim-  9:13
10min rest
88 Pushups (2 min)
2 min rest
82 Sit-ups (2 min)
2 min rest
24 pull-ups (max, no time limit)
10 min rest
1.5 mile run- 9:59
On other PSTs, my run time was much quicker with my swim in the 9:45ish range, obviously an endurance issue as after hauling ass on the swim my run time increased by roughly 30 seconds.

Gym Maxes
Bench Press #275
Squat #365
Deadlift #455
OHP #185 (a very sloppy 185)
Fastest Mile 5:15

ANSWER

You’ve got 17 weeks until April 1. Here’s what I recommend:
Weeks.   Plan
1-8         Fortitude – Repeat Week 6 to stretch this 7-week plan to 8 weeks
9             Total Rest
10-17      Ruck-Based Selection Training Plan – this is our specific train up for SFAS.
If your date is pushed to May, do the 7 weeks of Fortitude, then 3-4 weeks of Valor, until you’re 8 weeks out, then start the Ruck Based Selection Training Plan directly before selection.
– Rob

QUESTION

I’ve cycled through my training this year and I’m currently attempting “Fortitude” for the first time. Over the last year I’ve been having issue with my IT band on my left leg.
I believe I have an imbalance from my anterior chain to my posterior chain. Other than seeing a trainer, any suggestions on modifying the training to address my issue. Thanks!

ANSWER

Sorry. Can’t help here other than (1) Train injured, but not “hurt.” The difference – training while injured doesn’t make it worse. Training “hurt” does.
(2) I’ve never been a believer in the imbalance stuff. That this is occurring to just one side tells me it’s an injury to that side, or you’re favoring the other side or something like that.
– Rob

QUESTION

Hi Coach Shaul, I hope you are doing well. It’s been a long time!

I’ve been training an ok amount over the last 3 years (fair amount of CrossFit until year when I started working out in my office gym) and the shoulder impingement is still nagging but never out of control. I’m about now about 153# (up from 135 as you said would happen) but still very very skinny in my upper body especially, still about 5’9”, and now 28 years old. If I had to guess my body fat percentage is 15% but its hard to tell given my low muscle mass. I’m still very flexible, but not durable and have somewhat rounded shoulders. I’ve gotten some good coaching on lifting form, but could probably tune some of that up and have never really done any focused stability work.
I’m switching paths a little bit and while the mountain sports are still something I love, I am planning to join the military. My goal, which given my current fitness level is a little insane, is that I want to try to get into army special forces.
I have never trained specifically for it, but on the old army pft my score was about 43 pushups (I really suck at pushups), 60 sit-ups, and 2 miles in 15:30 minutes, so barely passable for normal enlistment and not even close for anything beyond that. (Last week my deadlift 1rm was about 240# and backsquat 5rm about 195#, benchpress 10rm about 110#)
Obviously it’ll take a ton of dedication, consistency and a fair amount of time to make this happen (not sure what you think, but I’m guessing at least 2 years).
Here are the things I was wondering:
1) I was looking back at the hypertrophy plan and for example it says  “8x Front Squat (Increase load each round until 8 is hard, but doable)” What do you mean by this? What level of difficulty in terms of weight should I be starting at? Is it more important to do all 8 rounds (I’d have to start pretty light to make that happen, meaning the first few rounds could be pretty easy) or do should I have something resembling more difficulty starting off…maybe starting with a lower number of rounds than is recommended?
2) What program do you think I should start with? Given that I’m still really thin, and the strength/durability demands of the military I’m wondering if you think it might make sense to kickstart this with some hypertrophy work? Or should I try a military base plan or start with the ACFT plan to get more in the range needed for that test? (Im assuming any kind of ranger/special forces rucking plan would be quite a bit later on). And for context my current job is not physically demanding. I also want to do what I can do bulletproof my knees especially but also the whole chasis.
3) On a 2 year (or possibly longer) fitness journey like this what do you think are going to be the keys to making sustained progress?
I have access to a decent gym and unlike generally in the past I dont have to travel much and should be in the same job/city for the next 17 months at least.
 Part of that lack of real sustainment in the past has to do with:
a) not pushing myself hard enough when working out alone (which is why CrossFit was good for me. I’ve gotten better at this aspect and have partners at my office gym that I can work out with.
b) Getting demotivated by being stuck in my head (by not being sure about whether or not I’m actually making progress/doing the right things).
Any advice on what it will actually take to make this happen would be amazing.
4) Nutrition: Up to this point I have been focusing on eating enough calories and protein, which is generally the big challenge for me since I tend to eat like a bird.  I’ve recently cut out the sugar, milk, fruit juice, honey, bagels, cereal, corn, soda, alcohol and I’m confident that I can maintain those cuts as well as my calorie and protein intake.  I’m Indian and so most of our food is very dependent on yogurt, daal/lentils, brown rice, and and occasionally naan bread. I’m basically wondering if the cuts I’ve made go far enough given that I definitely need to build muscle mass. 
I’d definitely really appreciate your advice on any/all of these questions. I know it’s quite a lot, so thank you so so much for your consideration! I hope you and your family are safe during this time!

ANSWER

1) Follow the programming as prescribed. Match the load to the prescribed rep count. For hypertrophy, the reps per set will be 8-15 … which is a lot – but is how you train muscle mass growth.
2) Work through the plans/order in the Ruck Based Selection Training Packet, beginning with the Military OnRamp Training Plan.
3) First, good programming. Second, consistently training. Just. Keep. Grinding.
4) Here are our nutrition guidelines. There’s no caloric restriction – eat as much as you want, just eat “clean” 6 days a week.
– Rob

QUESTION

I just ordered your Athlete Subscription Package and I’m trying to find the right plan for me. I am currently a body builder who has just gone into my off season. I am taking a step back from body building training to make a career change and also a mental change from body building.
I am in the process of going into law enforcement and want to make sure I’m physically ready for the POPAT and the academy and eventually change to a specialty. What plan do you think I should start with?

ANSWER

I’d recommend you go ahead and start with the LE Academy Training Plan.
– Rob

QUESTION

First, thanks for the great training plan. I mean to follow to the letter to prep for Sapper School. I do have a question about the rucking calculator, though. I took the assessment today, and got the slowest time I’ve done in my military career–including as a cadet! 3:22:56. The rucking calculator spits out splits that seem reasonable for 3-mile repeats–under the 3-hour mark. But for 4-mile repeats it gives splits that would be too slow if extrapolated.
I’m usually a decent ruck marcher. Last score I got was 2:36:00. Would you recommend shooting for slightly quicker splits, or following the calculator precisely?

ANSWER

The ruck calculator 4-mile pace would cut 23 minutes from your finish time. These are designed to push a threshold pace. If they feel slow, go as fast as possible.
Week 4 in the plan is an unload week – so no Saturday session.
– Rob

QUESTION

I am currently working through one of your plans but it requests a sandbag for some exercises. I don’t have the space to keep a sandbag in my apartment and my building gym does not have one (I am avoiding the gym anyway due to COVID restrictions.)
Are there good substitutions for the sandbag exercises or a good substitute object to use instead of the sandbags?

ANSWER

No. Sorry – the sandbag is key to the chassis integrity work. Many make their own out of an old duffle bag or backpack. Be resourceful.
– Rob

QUESTION

I was wondering if you guys could include workouts that workout your calves, biceps, traps, and neck – directly. I would only use your workouts if you had programs that included these too. SFOD-D/Bodybuilding workouts would be something I’m looking for.

ANSWER

Sorry, no. Excess body mass for appearance purposes works against important military athlete fitness demands of work capacity, and especially, endurance. It’s just excess weight to run or ruck with.
– Rob

QUESTION

I am a civilian working to get an 18x (SF candidate) contract with the Army. Do you recommend doing the Ruck Based Selection Plan V5 or the Q Course Training Plan?

ANSWER

– Rob

QUESTION

I’m a military athlete a little long in the tooth. I have trained my whole life.  I have been training with CrossFit since I discovered it in Iraq in 2009.
I was reading the study you conducted on improving strength in well trained athletes and have a few questions: how often did your test subjects conduct the complex as in how many days a week; how many times did they complete a complex in a workout session as in using a complex as a round; and were they conducting any additional training during the study.
These questions are purely for my personal knowledge as I am going to attempt to improve my strength using the study as a guide.

ANSWER

Our Barbell Complex Mini-Study write up has the details you need.
– Rob

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Peloton / Echelon / Rowing Erg Lab Rats Needed to Test Power Programming

by Rob Shaul

By Rob Shaul

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow, and focused, 3.5 weeks, 3-day/week Mini-Study testing the effectiveness of power-based programming for stationary bikes and/or rowing ergs.

This mini-study will begin Monday, January 25. The deadline to apply is 1700 Mountain Time, Friday, January 22, 2020.

Background

A significant element of MTI endurance programming is pace-based. The athlete will complete a run, ruck, 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.

We’re interested in testing applying this general theory to power.

In the cycling and rowing worlds, using power as a tool for program design is common. However, power meters for actual bicycles can be expensive – as can the bikes themselves. The Covid-driven popularity of Peloton / Echelon and other stationary bikes gives us the opportunity to test our assessment-based programming using power. Covid has also increased the popularity of rowing ergs.

Details

Lab Rats will all complete the same programming which will begin with a 30 minute threshold assessment for total power.

The cycle will last 3.5 weeks. Two days/week will be intense, shorter intervals. One day/week will be a single longer, moderately-paced effort.

Monday of the last week will be a 30 minute threshold reassessment.

What We Hope To Learn

(1) The effectiveness of applying MTI’s pace-based endurance programming to power.

To Participate

  • You’ll need to commit to training 3 days/week for 3.5 weeks and follow the program as prescribed. Plan on 45-60 minute training sessions.
  • You’ll need to commit to only do this training for biking and/or rowing for the study period. You may train strength, work capacity, core, endurance (run/ruck/swim), etc. on your own, but no additional biking or rowing.
  • You’ll need a Peloton / Echelon / Concept2 bike, or a rowing erg that measures power production for an effort, and can display your spinning/rowing pace in watts.
  • You’ll need to be an experienced, fit athlete.

The cycle will begin Monday, January 25, 2021, and end, Monday, February 15, 2021.

We aim to limit the total number of Lab Rats to 16-20 athletes.

 

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Endurance Power Lab Rat” in the subject line by 1700 mountain time, Friday, January 22, 2021.

Please include:

  • Your age, height, and weight
  • Training experience
  • Verify you have access to either a Peloton, Echelon bike, or another bike that measures power, or a rowing erg which measures power
  • Finally, please verify you can commit to the 3.5 week, 3 day/week training cycle.

If accepted you’ll be provided with further instructions. Training will start on Monday, January 25, 2021.

 

APPLY NOW

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Shoulder and Back Non-Contact Injuries Most Common in Older Athletes; Knee and Ankle Issues Source of Most Degenerative Problems

by Rob Shaul

By Rob Shaul

Last week we asked MTI newsletter subscribers age 40-60 who have trained 20+ years for medical history of non-contact injuries and significant degenerative issues.

We had hoped to learn if there was any differentiation in these health issues between how these athletes have completed the bulk (2/3+) of their fitness training, and as part of the survey, we asked for their dominant fitness training category: strength, endurance or multi-modal.

Overall we received 18 responses, all from men: 5 who had trained endurance primarily, and 13 who had trained multi-modal primarily. No primarily strength-training athletes responded.

In general, multi-modal athletes seemed to suffer more non-contact injuries than endurance athletes, with shoulder and back injuries being the most common.

In terms of common, degenerative issues, the endurance athletes reported most issues with knees and shoulders. Multi-modal athletes reported most issues with knees and ankles.

We didn’t receive enough responses from endurance athletes, and none from strength athletes, to confidently identify any significant differences between athlete types. But regardless, the data summary and specific injuries are interesting.

Summaries are below, followed by specific injuries and degenerative issues.

For the summary calculation, each limb counted as one incidence. So, if an athlete reported knee arthritis in both knees, that category received two “points.” Understand that because many more multi-modal athletes responded, the reported issues for these athletes are higher.

 

  

 

Questions, Feedback? Email coach@mtntactical.com

Comments? Leave your comment under this post.

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Help Needed From Older Athletes in Assessing Fitness Training Impact on Durability

by Rob Shaul

By Rob Shaul

 

We’re interested in assessing the impact of training on long term durability and are asking older athletes to help.

Specifically, we want to know if there are any differences in long term non-contact injury rates, and common degenerative issues, based on long-term fitness training types with the following emphasis:

  • Strength
  • Endurance
  • Multi-Modal

Some of the general questions we have include:

  • Do long term powerlifters or olympic lifters suffer fewer non-contact ACL injuries, but greater incidences of low back issues than long-term endurance athletes and people who train mostly multi-modal fitness?
  • Do long term endurance athletes have greater knee degenerative issues later in life (knee arthritis) from all the volume?
  • Do people who train multi-modal fitness primarily (a mix of strength, endurance, and work capacity) have lower incidences of common degenerative issues (knee arthritis, low back issues) than endurance athletes and long term strength athletes?

In an ideal world, we would take 20 older athletes (40-60) athletes from each general type (strength, endurance, multi-modal) and complete a thorough medical exam including medical history, X-rays, MRIs, and then compare results.

Short of that, we hope to ask older athletes (age 40-60) from the MTI Community injury questions and use their answers to gain some insight into these questions.

Want to help?

First … you need to be 40-60 years old.

Second, you need to have been consistent in your fitness training for 20+ years.

Third, you need to be able to categorize yourself based on training emphasis – strength, endurance, or multi-modal.

Specifically, looking back on your fitness life, you need to be able to state that at least 2/3 of your fitness training fits cleanly into one of the three categories.

So, if you’re 40-60 years old, have been consistently training for 20+ years, and can clearly state that at least 2/3 of your training over the years has been in either strength, endurance, or multi-modal – you qualify to answer our questions:

Age?

Years of Consistent Fitness Training?

Training Category (at least 2/3 of your fitness training over the years)

    • Strength
    • Endurance
    • Multi-Modal

Major Non-Contact Physical Injuries. Please include injury and age.

Common Degenerative Issues You’re Currently Experiencing? 

 

Here are my answers to the above questions:

Age?
52

Years of Consistent Fitness Training?
38

Training Category (at least 2/3 of your fitness training over the years)?
Multi-Modal

Major Non-Contact Physical Injuries. Please include injury and age?
(1) Subtalar Fusion in the Right Foot, Age 50
(2) Left Hip Replacement, Age 52

Common Degenerative Issues You’re Currently Experiencing?
(1) Knee Arthritis, both knees – started when I was 44 and fairly severe now. Knee pain limits my ability for loaded and unloaded deep squatting movements. Possible after a long warm up, but not before.

(2) Lumbar Disc Compression at L4/L5 which limits strength loading and other activity from time to time despite extensive chassis integrity and core training. Like the knees, often begins stiff/sore, but losses up.

(3) Constant right foot/ankle arthritis/pain related to foot subtalar fusion surgery/complications.

 

Want to help?

Please send an email to rob@mtntactical.com and answer the above questions. Again, we can use your help if …

  • You’re 40-60 years old
  • You’ve been consistently training for 20+ years
  • At least 2/3 of your training can be categorized as strength emphasis, endurance emphasis, or multi-modal.

Thanks!

 

 

 

 

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Arete 1.14.21

by Mintra Mattison

Military / National Security / Foreign Policy

Machine Learning and Life-and-Death Decisions on the Battlefield, War on the Rocks
This Army Ranger-turned-Congressman was last out of the House chamber during the Capitol riots, Task & Purpose
New in 2021: Going to the field may look different for Marines, Defense News
Navy Secretary: US Plans Patrols Near Russian Arctic Bases, Breaking Defense
Unclear on unmanned: The US Navy’s plans for robot ships are on the rocks, Navy Times
Feds Can’t Buy Chinese-Made Drones Through GSA Anymore, Defense One
Multiple Missiles & Lasers Eyed For Navy’s New Frigate, Breaking Defense

 

Wildland Fire / Law Enforcement

The Authority to Lead versus the Decision to Lead, Wildland Fire Leadership
Quantifying merging fire behaviour phenomena using unmanned aerial vehicle technology, International Journal of Wildland Fire
New California law requires seller of home to disclose vulnerability to wildfires, Wildfire Today
DHS, NASA conduct field tests of technology to track FFs in buildings, FireRescue1 Daily News
FBI says it warned about prospect of violence ahead of Capitol attack, Police1 Daily News
This officer’s partner is a mental health counselor, Police1 Daily News

 

Mountain

The Pyrenees Are So, So Underrated, Adventure Journal
An Introduction to Drytool Movement, American Alpine Institute
Content Currency: The real price of social media within the ski industry, FREESKIER
The New River Gorge is Now a National Park, Climbing Magazine
Mountaineer Hamish MacInnes Saved Hundreds of Climbers—And His Own Mind, Adventure Journal
VIDEO: Chinese Mountaineering in the Karakorum, UKClimbing.com

 

Fitness / Health / Nutrition

The Physiological Effects of Face Masks During Workouts, Breaking Muscle
When to Stop Strength Training Before a Big Race, Outside Magazine
These At-Home Exercises Build Just as Much Muscle as the Gym, Men’s Journal
Researchers develop a new treatment for spinal cord injuries, Popular Mechanics
What makes hard workouts so effective, Science Daily
How Olympic Athletes Are Coping with the Wait for the Postponed 2021 Games, Time Magazine
What a Fasting Diet Can and Can’t Do for Your Health, Everyday Health

 

Interesting

Baby Megalodons Were 6-Foot-Long Womb Cannibals, Study Suggests, NYT
Video: Superstitions Help Athletes Perform Better, Red Bull
Nice phone: Bali’s thieving monkeys can spot high-value items to ransom, The Guardian
Another life-saving treatment is found for covid-19, The Economist

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Q&A 1.14.21

by Mintra Mattison

QUESTION

I need a hand choosing a plan. I have come to a conclusion in life that I have 2 primal jobs protecting and providing for my family. I think there is a really important physical aspect to that. I think you catch my drift here.
I’m pretty new to training but know I need to incorporate it into my daily life. I really need to improve in all areas because I haven’t done any form of formal fitness for 10 + years. Do you have any suggestions on a pipeline of programs that might fit my needs?

ANSWER

Because you haven’t been training for 10+ years I’m concerned that all of our current programming may be too intense for you starting out. What I’d recommend from our current programming is the Bodyweight Foundation Training Plan.
Go to the link and click “Sample Training” to see the entire first week of programming. I’d recommend you try it and see how you recover. If you can handle the first week, start with the full programming.
Follow it up with the MTI Relative Strength Assessment Training Plan, then drop into the plans/order in the Country Singer Packet, beginning with Johnny.
– Rob

QUESTION

I was just wondering, what workout plan would work best for functional fitness that you guys offer?

ANSWER

If you’re a soldier or in the military, start with Hector.
If you’re a civilian – I’d recommend Johnny.
Both are multi-modal training plans which concurrently train strength, work capacity, endurance and chassis integrity (core). Hector includes rucking and tactical agility.
– Rob

QUESTION

Good morning I’m writing in regards to after prep. I was to enter October. But I got crushed with covid. Out of it for about 7 weeks pneumonia fever etc. this week has been my first full week of weight lifting. However I wanted to start up your SFRE prep. I realize it is only 7 weeks. Im preparing to go in for SFRE in April which gives me almost 17 weeks. What should I do I read your over view and it’s scheduled to enter SFRE after the final week. Also I don’t have a rubber ducky. So should I add 8-10 lb to my ruck? I live in NYC and it’s pretty liberal her so I don’t think the neighbors or pd would appreciate full battle rattle.

ANSWER

Start now with Humility. Repeat weeks 5 + 6 of the plan to stretch it to 9 weeks. Then take a full week rest, then start the SFRE Training Plan the 7 weeks directly before your SFRE.
Ducky? Use a 10# dumbbell or sledge hammer.
– Rob

QUESTION

I am a special agent with a 3 letter agency. I am a skinny runner ( skinny fat). I’ve always been skinny, I am looking to move away from distance running, which I do every day, and move to a program where I can build muscle. I am on an SRT team as well. I want to build core and hip strength. I have access to a gym at my office, with a full rack, a few dumbbells, a treadmill and air assault bike. What program do you suggest? My cardio is good as well.

ANSWER

Start with Gladiator. Gladiator is a focused strength plan build around MTI’s Barbell Complex. It’s a brutally simple way to build total body strength and add some functional mass.
Follow it up with Ruger, which is the first plan in our Gun Maker Packet for full time SWAT and SRT. Gladiator is a multi-modal plan which concurrently trains strength, work capacity, short endurance, chassis integrity (functional core) and tactical agility.
– Rob

QUESTION

I had a question about possibly combining the Marine OCS Plan and Running improvement plan. I recently competed the Marine PFT plan and can not say enough great things about the results from it.  I am currently training for Marine OCS and was wondering if it would hurt to do an AM/PM workout doing both the Marine OCS plan, and running improvement together. Any help would be very much appreciated. Thank you!

ANSWER

Bad idea. The USMC OCS Training Plan already includes running. You could add in a moderate-paced, 6-10 mile run on Saturdays, if you want, but not the full programming from the Running Improvement Plan.
– Rob

QUESTION

I’m on week 5 of the 8 week ruck based selection. I am scheduled for selection in 4 weeks.
For the week 4 for APFT assessment I score +4PU, -5SU, +0 Pull ups and 10s faster on the 2mile. Biggest concern moving forward is getting faster on the run and trying to get +2  Pull up.
I believe the SU and PLUP results are from the Saturday session ruck and still being pretty sore
Any recommendations? Should I add an extra set of whatever cardio is on a training day? Take a longer break? Shorter break? Same with pull-ups ?

ANSWER

Running – don’t add any extra work. The volume in this plan is significant, and adding work will hurt your recovery and therefore, fitness improvement. Rather, read POSE Running or Chi running and work on your running form. This may help a lot.
Pull Ups … do 10 sets of 50% of your latest max reps every day … spread throughout the day – except for the days when you do the pull up programming from the plan.
– Rob

QUESTION

I am attending the Civil Affairs Qualification Course in February and plan to being the CAQC training packet in January. In the specific assessments sections it notes that the APFT will be tested multiple times and that the APFT is listed as a specific gate the training is geared towards. I am not sure whether the APFT or the ACFT will be administered at the course – is there anything you would recommend differently in preparation for one or the other while executing this training plan?

ANSWER

We’ve received no indication that it would be the ACFT, and in the new Defense Authorization Bill is a provision that the ACFT not be administered anymore until an independent study can be conducted …. All that being said, If you get word that it may be administered, adding Dead Lifts (8 rounds of 3 reps – increasing rapidly each round until 3 is hard, but doable) to Monday’s and replacing the prescribed sit ups with leg tucks is what I’d recommend.
– Rob

QUESTION

34, male, 200 want to go back down 15 lbs

Martial arts /airborne ops lyfe style
Would rate current level 2 of 4
Still able to move moderately well

Strength took a dip last year and cardio is minimal.

I’ve been doing 531 religiously and rucking once a week 30 40 mins out and back for about a 10 months now as coming off previous injuries from service.

I’m looking to incorporate my range into fitness course work and do something tactically 3 x times a week
Like  t th s

And do something like traditional lifts on m w f

However I know my weakness is the cardio portion and want to bring my overall level of health together and be more focused on training now.

ANSWER

I’d recommend starting with 357 Strength.
Follow it up with the plans/order in the Virtue Packet, beginning with Humility.
– Rob

QUESTION

I have already purchased The Ultimate Meathead Cycle plan for the winter bulk phase for some bodybuilding. However, I’m probably missing it, I do not see a dedicated “cutting” phase plan. Do y’all have a dedicated cutting plan or an equivalent plan? Perhaps it’s called something else?

ANSWER

Not specifically. Our Ultimate Work Capacity I would be the closest I have.
My guess is diet would be 90% of cutting.
– Rob

QUESTION

I am attending MARSOC A&S in April of 2021. I am planning to purchase the Greek Hero Package to develop my base fitness. What would be the best training plan or recommendation from the Greek Hero Package, to use before I lead into sport specific training (A&S Training Packet)?

Also, depending on what base fitness training plan I am on, can I concurrently use your 4-Week Swim Improvement Plan to maintain my swimming proficiency?
Any guidance and advice would be greatly appreciated! Thank you.

ANSWER

By my count, you have 15 weeks until April 1, and the MARSOC A&S Plan is 9 weeks long.
Now I’d recommend Barbossa – which is the first plan in our Pirates Packet for full-time SOF with water-based mission sets. This plan includes swimming – so you won’t need to double up.
– Rob

QUESTION

I have done your plans before and am considering coming back. I’ve Altered my training and am looking for a plan to help me prepare for “police fit”.

I will be representing my police detachment next summer. It is a competition much like the one done by firefighters but with a police spin. Do you have any plans that would be able to help?

This page shows each step of the competition
I’m looking to be able to do this while still maintaining my running

ANSWER

I’d recommend the SWAT Selection Training Plan.
It’s not perfect, and it’s overkill for this event … but it’s the closest we have.
– Rob

QUESTION

The reason I am reaching out is because I have an athlete that I am coaching that is going to climb Everest in May. I wanted to pick your brain and expertise about the periodization, bio-motor, and body composition qualities that are going to be necessary for him to be successful. We don’t plan or organize their training per say but we try to create the best eco-system to support the level of training necessary for climbing Everest. It is important for me to try to understand the periodization from what recovery strategies to use, what skills to amplify, and how to pulse in the correct nutrition/supplementation. Any help you could assist with would be greatly appreciated! I look forward to hearing back from you!

ANSWER

I’m not sure I understand your question. I’m not a nutritionist and so can’t help with that, and I’m not sure what you mean by bio-motor and body composition or how to “pulse” the correct nutrition/supplementation. I don’t endorse or advocate supplements. In terms of recovery, soreness/fatigue decrease as fitness increases. I’ve never seen any significant improvement from massages, cold therapy, hot therapy, stretching, etc. You can tell I’m pretty old school about all this stuff.
From a fitness perspective, a high alpine climb like this has a significant mountain endurance emphasis – specifically, uphill movement under load. Mountain endurance is the focus of our Everest Training Plan – which is 23 weeks of progressed programming into the climb. Click the link for details.
Sorry, I can’t be more helpful.
– Rob

QUESTION

I saw in one of your recent Q&A articles that you told someone “After the season starts, depending upon how much skiing you’re doing, either complete the In-Season Ski Maintenance Training Plan, or drop into the SF45 Alpha.”
I was curious if you could expand on that.  If I can only get to the slopes one day a week, should I go with the in-season plan or the general fitness plan?
For reference, I’d pick up the Tribes Packet if you suggest general fitness.

ANSWER

The In-Season Ski Maintenance Training Plan is designed for athletes who have completed our Dryland Ski Training Plan prior to the season, and want to maintain their ski fitness throughout the season. It has ski-specific maintenance training for serious weekend warrior skiers as well as general fitness programming for ski professionals (instructors, ski patrol guides) who are actually skiing 3-5 times/week.
So, it somewhat depends (1) on if you completed the Dryland Ski Training Plan, and (2) how serious you are about your weekend training. If you completed dryland and are serious, purchase the In-Season plan and do the “weekend warrior” programming.
If you’re like to ski, but want to maintain or build back more rounded fitness during the ski season, go with the general fitness in the Tribe packet, but just be sure to take a full day’s rest before your ski day, and if necessary, another full day rest after skiing before getting back to training again. Follow the sessions in order … don’t skip sessions.
– Rob

QUESTION

I am trying to find a good fitness plan for my spouse. I have used a lot of your ruck and running programming and found it helpful. I want to find a simple and easy program for my wife; she’s a fitness novice and still needs to build a training foundation. For example, she still doesn’t have the upper body strength to do more than a few pushups. She is a moderate runner, and she did a lot of my pre-selection rucks along with me with just a camelback, so she is very capable of putting in mileage.

However, it can be difficult to teach someone that you care about how to physically train. She really enjoys when she is able to do workouts with me, but she struggles with a lot of the strength exercises. I want to help her develop some physical strength and toughness so we can do this together.

What program do you recommend?

ANSWER

If you have dumbbells (15# for her, 25# for you), and a sandbag (40# for her, 60# for you), do Apache.
You can do either plan together. Both deploy assessments and progressions based on your assessment results – so the plans scale to each athlete.
– Rob

QUESTION

My department is holding its PFT in March. It’s a standard push-up/sit-up/1.5 mile run that mirrors the USAF PFT.

I have a long term goal of hitting the thousand pound club while maintaining a sub 6 Min mile run and have made decent progress towards that goal.

Is there a plan/combination of plans that I could use to maintain my lift development and prepare for the test? Or should I drop lifting for a couple months prior to focus on the PFT?

The current date is unknown, just it will occur in March.

Thanks for your constant research and support for Military and First Responders

ANSWER

Combo Plans? You could cobble Together the Big 3 + 2 Mile Run Training Plan and the USAF PFT Training Plan.

The 2-mile progression in this plan will prepare you for the PFT 1.5 mile run. You could do a push up and sit up assessment on Week 1, Saturday, then follow the USAF PFT progression for those two exercises every Saturday. You wouldn’t want to do bunches of push ups and sit ups earlier in the week as they’ve  would negatively impact your ability to make the progressions for the heavy lifts.

Or … you could drop out of all your other training and complete the first 4 weeks of the USAF PFT training Plan directly before your assessment, then drop back into your regular programming.
– Rob

 

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Q&A 1.7.21

by Mintra Mattison

QUESTION

I have a long-term goal of getting back to mountaineering in a year or more, and I am looking for a general base-fitness program to get started.  I don’t have a gym membership but have some equipment at home such as barbells and a step up platform.  I haven’t worked out in 9 months and need to slowly get started.  I have some level of fitness, extensive hiking experience and some mountaineering experience.  I have attempted Rainier twice, and believe I didn’t make the summit because I wasn’t strong enough, so I need to revisit how I train for an event like this. I need a better training program.

I am considering purchasing the “Mountaineering & hiking prep to get started on my long road back.  Is this the best place to start?  is this plan a one-time purchase or a subscription?

Thanks for your advice.

ANSWER

Yes on Mountaineering and Hiking Prep to get started.
1-time purchase.
– Rob

QUESTION

I have been following your company for some time now, and have used an MTI training plan previously. However I am not sure if that plan was best suited to my goals, so I wanted to contact you for some advice.
Currently, I am an aspiring military member, however I am unsure on the exact timeline of when this will happen, so I want to start training. My current goal is to, approximately 2 years from starting serious physical training, be able to start your Operator Ugly Train up. This goal falls in line with my goal of not only joining the military, but completing a special operations pipeline.
My current state of fitness, on a scale of 1-10, would be a 2 or 3. I workout about 2-3 times per week currently, with my weakest area being running. Also, I currently belong to an organization that requires that I pass a PFT that includes max Hand Release Push-ups in 2 minutes, a plank (maxing out a 4:15 minutes), and a 1.5 mile run. The next time I take this test will be around January 30th. Besides this my ankle mobility is not very good at the moment, as I find my ankles overly stiff when I try to run.
With this in mind, what training plan progression should I follow, considering my current level of fitness and my testing requirement, as well as my end goals.
Thank you for your time and I look forward to hearing your suggestions.

ANSWER

You only have 7 weeks until Jan, 30, so you need to turn to the PFT. I don’t have an exact plan for you, but from what I do have I’d recommend the USAF PFT Training Plan, which includes push ups, sit ups and a 1.5 mile run.
You could replace the situps in the plan with a plank. For the assessment, just do a max plank for time, and then for the progressions, replace the sit up reps with the according percentage of your plank time. So … if you did a 90 second plank on the assessment, and the progression calls for 5 rounds of 30% of your sit up reps, do 5 rounds of a 30 second plank, instead.
This is a six week plan. Repeat week 6 in the plan to stretch it to 7 weeks.
– Rob

QUESTION

I have used many of your programs and have had a lot of success with them. Currently I’m recovering from a kidney surgery that occurred 3 weeks ago. I’m unable to lift anything more than 10#s, strain, and really exert myself until December 23rd. More or less, limited to walking, light stationary biking, and light stretching (I’m doing what I can and I’m doing something everyday). My question is, when I’m cleared by the doc in couple weeks, what plan do you guys recommend I start with to restart my training? I’ll have access to a classic “globo gym.” I’m a career firefighter and Army National Guardsman. I’m also tentatively scheduled to attend WOCS for the army in February. Any insight would be much appreciated. Thank you and stay safe.

ANSWER

Start back with the Bodyweight Foundation Training Plan until you’re 7 weeks out from WOCS, then pivot to the US Army WOCS Training Plan.
– Rob

QUESTION

I just recently started the PFT Prep program. It worked out perfectly that I found it exactly six weeks before my first scored test. I was wondering, how can I implement the chassis integrity work?
My hip flexors are typically a little short and now, with the focus being specifically on the test, they are getting a little more. Before this I was doing pretty standard S&C programming so there was a good balance of extension and rotation work mixed in. I figured chassis integrity would help balance it out but am wondering your thoughts.

ANSWER

You could work in a circuit from the Chassis Integrity Training Plan on Tuesdays and Thursdays, after your running, and again on its own on Saturdays.
– Rob

QUESTION

As always, have loved all the programming and feedback.
Since losing access to a full gym during my Greek hero cycle in the spring, I’ve completed: sandbag/db/weight vest, gratitude, and the sandbag cycle (logos, etc).
Trying to decide my next move: either humility into courage or start the Great Plains cycle.
Thoughts/ considerations?

ANSWER

Tribe Series …. simply because we’re not sure when the covid restrictions will ease up.
– Rob

QUESTION

I’m an Armor Officer in the Army, going to take over a Scout Platoon in January. I’m currently on quarantine, and won’t really in process the unit until the beginning of January. I need to be ready for both the APFT and the ACFT when I get to the unit in January.
The guy I’m replacing told me that our Squadron is still giving APFTs to new guys. I’ve never had much of an issue maxing PUs and SUs, I’ve just had issues maxing the run. Back at Benning I could run a 14:00 with ease and not be too winded. But I’m sure that the change in elevation is going to have a big effect on my run here. As far as the ACFT, the only events that I didn’t score in the 90s were the HRPUs (arched my back and was terminated at 30 reps) and the Ball Throw (barely made it 8 meters).
The Commanding General of 4ID has made off-post gyms and PT unauthorized. So I have to train from home. I have a 60lb MTI sandbag, 25lb weightvest, 40lb KB, and a barbell with 300lbs of plates. What plan(s) should I go with?

ANSWER

ACFT Training Plan, but  replace the Sprint/Drag/Carry with the ACFT Limited Equipment Sprint/Drag/Carry.
– You’ll need to build yourself a medicine ball, and I’m assuming you’ll find a tree or park somewhere with a pull up bar.
– Rob

QUESTION

I purchased your plans for Tactical Games, GoRuck Heavy and 5-Mile improvement plan. My question is how to combine them along with my current training. I do CrossFit 5-6x/week currently. Next year, I am signed up for 11 GoRuck events, including a Heavy, Tough, and Light (back to back to back), 5 Spartan events (Beast, Super, Spring, Stadion Sprint, 24-Hour Hurricane Heat, and DekaFit Challenge). I also have 4 Tactical Games scheduled, and then 3 run and gun competitions, these being 10k runs with shooting stages. These events are packed together so there isn’t really a way for me to be phasic about breaking the year down to where I can focus just on one thing for any period of time because each kind of event is scattered across the year more or less evenly.

SOOO…here’s what I need your advice on. I need to continue to keep CrossFit as a base. Training by myself is something that I can do once, MAYBE twice a week. I really don’t like it, but understand it’s necessary. So I’d like to have a day or two of solo training per week, but I can also do one moderate length or two or even possibly three smaller accessory workouts after I finish my daily WOD.

Would be happy to pay a little more if necessary to have you help me create an executable plan that I can stick to sustainably. Thanks, and I really like what your company offers.

ANSWER

Each of the programs you mentioned is a stand alone plan – and you can’t do this programming, and your crossift stuff concurrently. You’ll over train.
So what I understand you asking is if you can do crossfit, and do this programming 1-2 days/week?
Answer is no. These plans are progressive – ie the programming builds upon itself, and designed to be completed the weeks directly before your event. As well, the programming in several of these plans is high volume and intense – and you’ll overtrain by doubling up.
Understand the GoRuck and Spartan Beast/Super, 24 hour events are endurance focused, and your crossfit programming won’t prepare you to excell at these – though you might survive them.
So, if you want to continue doing crossfit, then I’d recommend adding rucking and ruck running (25#) to your programming to build endurance. You could follow the ruck programming in the GoRuck Plan for the progressions.
– Rob

QUESTION

I was hoping to get some programming guidance.  I am shooting to do the Georgia smoke divers course early summer, this will depend on covid and qualifying for the course. As such I do not have a defined date and will need to jump when the opportunity is available.  Is there a series of plans you would recommend leading up to the smoke diver prep plan you have created?  I am planning on running that the last 7 weeks before.  Thank you so much for any guidance!

ANSWER

I’d recommend the plans/order in the Big Cat Series prior.
– Rob

QUESTION

I first heard of you on the Beyond the Kill podcast many months ago.  Since then I have booked a mountain goat hunt in BC – as of right now I am still scheduled for the first half of September 2021.  We shall see if the border opens to tourists by then.

I graduated from the Naval Academy in 1983 – that makes me almost 60 years old.  I will turn 60 in February.  I spent 20 years on active duty.  Now I am a Shift Manager in eastern Nebraska.

Fitness background – I struggled for a great many years with my weight fluctuating from 165-205 pounds.  I am 5’9” tall.  Currently I weigh 165 and have been stable within a few pounds for over 5 years.  I started running for fitness almost 9 years ago in ~March 2012.  Currently, I primarily train for sprint distance triathlons, and running events up to half marathons.

Physical limitations – I injured my left elbow at the Academy (stupid O-Course!) and cannot curl more than about 20-25 pounds.  The elbow slides out of joint if I do.  There are several other exercises I can’t do either such as chin ups with an underhand grip etc.  Fortunately it usually slides back into joint without assistance when I release whatever I’m holding.  I also broke my right collar bone at the Academy (Field Ball – think lacrosse without sticks).  It healed about an inch short, so my right shoulder rolls forward if I’m not paying attention to my overall posture.

Work challenges – I work a rotating, 12 hour shift schedule that makes using a plan laid out in a traditional week format difficult.  Also, 2 workouts a day on a work day will not happen.  Workouts on a work day are limited to about 45 minutes and I generally do them before I go to work to avoid an impact to my time with my wife.  I have a home gym setup, but do not have the space for a squat rack.  I have a treadmill, bike trainer (Wahoo Kickr Core model), dumb bells to 50 pounds, a bench and a barbell to 160 pounds, step up platform to 24 inches and a sandbag to 40 pounds.

With all these things in mind, where should I start?  Can your programs be adapted to the limitations I laid out?  What principles would I use to make those adjustments?

Thanks for your time.  Hope to hear from you soon.

ANSWER

MTI programming is designed for the fitness demands of the event – not the incoming fitness and/or limitations of the athlete. As you know, and backcountry hunt in Canada for Goat is a significant event. There’s no “flatter” mountains, or “slower goats” for 60 year old guys who work 12-hour shifts. The fitness demands of the hunt are the same for everyone … which is why we program for the fitness demands of the event/hunt.
From our programming, I’d recommend the 29-week Backcountry Big Game Hunting Packet. You’ll want to complete the plans/order in this packet the 29 weeks directly before departing on your hunt. The plans are progressive – increase in intensity and difficulty as you work through them.
I don’t have an easy answer for your time limitations, other than “the mountain doesn’t care.” A backcountry goat hunt has a significant mountain endurance component (uphill movement under load), and this packet of plans reflect that. There’s no way to shortcut training for endurance. You have to train long to go long.
By my county you currently have 38 weeks until Sept 1. Most the plans in the packet are 5-6 days/week, so one way you could start now and account for your age and slower recovery is to stretch out the programming by starting now and training 4 days/week. If not, I’d recommend the Bodyweight Foundation Training Plan now, then beginning the packet 29 weeks before your hunt.
Elbow? Substitute exercises that aggravate it as necessary. Most of the programming is legs/lungs/core focused, so it might not be a big issue.
Sorry for the tough love …
– Rob

QUESTION

I am shipping out for Marine Corps OCS in May, and I wanted to know what plan/progression you would recommend this far out. Should I go ahead and run the OCS program several times leading up to my ship date or should I do a different program now and run the OCS program closer to May?

ANSWER

I’d recommend the Marine OCS Training Plan now, then dropping into the plans/order in the Virtue Packet, beginning with Humility, then re-completing the OCS Training Plan the 7 weeks directly before reporting.
– Rob

QUESTION

I’ve recently come across your training programs and im incredibly interested. I’ve worked as a search and rescue medic in Colorado for the past 3 years so im in relative good shape. However im ready to make the step up to widland firefighting, but obviously don’t want to go in unprepared phsycially. The ultimate goal is to become a smokejumper, so I purchased that program a couple weeks ago. However early on I found my body is just not ready for that intensity yet. What program would you recommend for a rookie wildland firefighter?

ANSWER

I’d recommend working through the plans/order in the Wildland Fire Training Packet, beginning with Blackwater.
These plans are designed as day-to-day, off season training for Wildland Firefighters and concurrently train strength, work capacity, mountain endurance (run, uphill movement under load, ruck) and chassis integrity (functional core).
If you have equipment restrictions due to Covid, complete the Limited Equipment Tribe Training Packet Plans, beginning with Apache.
– Rob

QUESTION

I am currently working on Fortitude V2 (week 1) as part of the Ruck-Based packet. I am in a situation where I may have to leave town where I wont have access to a full gym. Not sure how long is the stay, up to a couple of weeks perhaps. What I can bring with me at best would be a 60lbs sandbag, Army rucksack, some weight plates, and a 25lbs pair dumbbells. Wish I have a flatbed truck.
I will be lacking the weight to make the load heavy enough for the (3x, hard but doable) squats, walking lunge, curl and press, bench, and craig’s special. What exercises do you suggest as the alternative?
Also, what is your recommendation for improving grip? I have little to no equipment/setup for climbing. Best I can do now is simply attaching a FatGripz onto things while I go about doing the sessions.
Any suggested grip work routine outside the MTI sessions?
Thank you.
PS – stats for 3x:
Squat 300
Front squat lunge  205
Hang squat clean 225
Bench 230
Weight pullup 16(25lbs)
Push press 187

ANSWER

No quick answer for you to swap freeweight exercises to a sandbag/limited equipment exercises in the middle of the cycle.  Best would be to drop out of Fortitude while you’re gone and pivot to Apache, then pivot back to Fortitude where you left off.
If not, do sandbag versions of the freeweight exercises and double or triple the prescribed load.
Extra Grip Work? Easiest is Time-based, dead hang intervals from a pull up bar. Do 5 rounds, max time dead hang, 60 seconds rest.
– Rob

QUESTION

Hope you are well. I’m wrapping up the BC Ski Preseason program and wondering how to transition from that into the heart of the ski season. I’ll be on the hill Saturdays and Sundays with a mix of skinning and boot packing and riding lifts. I’ll probably skin one other morning per week dawn patrol. I’m thinking I’ll try to do the Monday Tuesday and Thursday workouts from week six? I don’t have access to a full gym but have everything from the BC Preseason ski program.

Thoughts or suggestions?

ANSWER

Your plan is solid.
– Rob

QUESTION

So a more detailed explanation of my situation. I am trying to have a competitive package for BUDS in by the first week of February. I am currently intermittent fasting and have started the US NAVY PST package. I work out with my buddy who is doing the BRC package you guys have and we usually train together.

My first  question is if I do the recon package with him, so we can motivate each other, will that do well enough to improve my PST. Or should I complete the PST package to better prep myself for the scores I need. Furthermore, should I continue with my intermittent fasting diet where I back load a lot of my food in the evening so I can have the nutrients in the morning as most of my workout times are in the morning around 0500.

Any help or guidance is greatly appreciated.

ANSWER

Answers:
1) Best to focus on the PST and do that plan.
2) I can’t speak to intermittent fasting, but if it’s not working for you, stop doing it.
– Rob

QUESTION

I am a US Navy Corpsman on the path to become a SARC with Recon and eventually MARSOC.

I am currently in the first week of the USMC RECON V2 plan.
 I am slotted to go to PREP BRC/ BRC for Recon in APRIL2021 but that is not written in stone yet. Waiting on hard copy orders.
I am now also putting together a package for BUD/S because I’ve yet to get hard copy orders and it’s been a year since my RECON package has been accepted, so fuck it why not. We are allowed to run up as many different packages as we like until we get hard copy orders to one. To do so I’ll need to better my PST scores for a competitive package acceptance.
My question is: 1) should I continue and finish the RECON plan, begin the PST plan, then restart the RECON plan?
2) Or halt the RECON plan, begin the PST plan, then once complete begin the RECON plan
3) Something different.
The chances of the BUD/S package routing up and being selected before April2021 is a slimmer chance than getting hard copy orders for RECON, but either way I know I’ll need to be prepared physically to put out for a PST wether it be for the BUD/S package or the first day/ week of PREP BRC.
Loaded question I know, but before I found y’all I was so lost in the sauce trying to train on my own. Y’all take so much of the guess work out. Everyone I’ve talked to about MTI are big fans. I just need to make sure I’m taking the right path with the plans so I am well prepared for the ass whoopin’ I’ll be gettin. So thank you in advance for all the guidance and knowledgable detailed plans.

ANSWER

Go with 1) since you don’t know about BUD/s yet and at least you have a date for Recon.
You’ll want to re-complete the USMC Basic Recon V2 Plan the 9 weeks directly before reporting. So after finishing it this first time through, if you haven’t heard about BUD/s and the PST, drop into the plans/order of the Pirates Packet. These are designed as day to day training for full time SOF with water based mission sets and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
Then, re-start and complete the RECON V2 plan the 9 weeks directly before the course.
– Rob

 

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Arete 1.7.21

by Mintra Mattison

Military / National Security / Foreign Policy

Entire D.C. Guard, plus 500 from MD and others from VA, activated after pro-Trump protestors storm Capitol, Defense News
10 former defense secretaries call on Pentagon leaders to keep the military out of election politics, Task & Purpose
New in 2021: Plank and rowing events coming to the Navy’s physical readiness test, Navy Times
Why America Needs a Strategy for America’s Backyard, Real Clear Defense
A Cyber Opportunity: Priorities for the First National Cyber Director, War on the Rocks
Lockheed Martin Gets $4.9B U.S. Space Force Contract, Real Clear Defense
Effort underway to identify ‘unknown’ World War II troops who were buried in the Philippines, Marine Corps

 

Wildland Fire / Law Enforcement

Pre-season fire management planning: the use of Potential Operational Delineations to prepare for wildland fire events, International Journal of Wildfire
COVID-19 vaccine FAQs for cops, Police1 Daily News
FEMA develops National Risk Index mapping system, Wildfire Today

 

Mountain

A Legacy of Adventure: Winter in Yellowstone & Montana, Therm-a-Rest Blog
The Best Winter Hikes in National Parks, Outside Magazine
“Should We Turn Around?”—The Fine Line Between Foolishness and Bravery, Adventure Journal
TIME MACHINE: What Steamboat Springs Skiing Was Like In 1954… Unofficial Networks
Winter Expeditions Make Steady Progress on K2, The Adventure Blog
Video: Snowboarding World’s Craziest Videos | Red Bull Top 5, Red Bull
More steep skiing explored in the Dolomites, Planetmountain

 

Fitness / Health / Nutrition

An avocado a day keeps your gut microbes happy, study shows, Science Daily
Podcast: Mapping Out Muscle Gain, Breaking Muscle
There’s a New Way to Choose the Right Running Shoe, Outside Magazine
Study Says Blood Plasma Reduces Risk of Severe Covid-19 if Given Early, NYT
Test your heart health by climbing stairs, Science Daily
Adversity Lessons Learned the Hard Way in the ‘World’s Toughest Race’, Men’s Journal

 

Interesting

Say Hello To Our Nation’s Newest National Park, Unofficial Networks
The Coronavirus has Spread All the Way to Antarctica, The Adventure Blog
The Mutated Virus Is a Ticking Time Bomb, Defense One

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Help Needed Establishing Scoring Standards for Version 2.0 of MTI’s Relative Strength Assessment

by Rob Shaul

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By Rob Shaul

I’ve decided to modify MTI’s Relative Strength Assessment by replacing the Power Clean in the current assessment with the Hinge Lift.

Why? Two reasons:

  1. The power clean is a more technical lift that some athletes struggle with.
  2. The Front Squat in the current assessment is a great measure of lower body pushing strength. Adding the Hinge Lift will add a classic measure of lower body pulling strength

How you can help …. when you’re well-rested, and before January 15, 2021, replace one of your scheduled training session with Version 2 of the Relative Strength Assessment. See below:

MTI Relative Strength Assessment V 2.0

Warm Up:
(1) 3 Rounds
Barbell Complex @ 45/65#
Instep Stretch
Lat + Pec Stretch

(2) Get on a scale and weigh yourself

Training:
(1) Work up to 1RM Hinge Lift
(2) Work up to 1RM Bench Press
(3) Work up to 1RM Front Squat
(4) Max Rep Strict Pull Ups (no kipping, bucking, jerking, etc.)

Record 1RM’s, max pull ups reps, and Bodyweight and email results, plus your age and training experience to rob@mtntactical.com. Please also indicate if you are a mountain athlete, tactical athlete, or recreational athlete. 

We’ll use the results to re-configure the scoring for the assessment and publish new standards.

Questions? Email rob@mtntactical.com

 

 

Learn More About The MTI Relative Strength Assessment

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8 Life Things, Worth Every Penny

by Rob Shaul
Kids, Dogs, Proximity – three things worth every penny.

By Rob Shaul

 

(1) Being Debt Free

I was very poor in my late 20s and 30s. I’m talking a $100/month food budget and living in my office for several years – poor.

Every month for a decade was a stressful scramble to make payroll, pay rent, take care and business loan payments, child support, and put some food in the mini-fridge.

The first thing I did when I sold my first business and had some money in the bank was paying off all my debt.

Instantly, I felt free.

Spending to be debt free doesn’t come with a new shiny purchase or material good to stroke and admire. There’s nothing to drive around in to show off your financial freedom.

Budgeting and worrying about finances and spending doesn’t end. But the peace of mind that comes from knowing what little you do own is yours – not the bank’s – is priceless.

 

(2) Master’s Degree

I left the military and funded my own masters degree. I had a young family to support and overloaded credits so I could finish the 2-year Political Science masters degree program in two semesters. Tuition at the University of Wyoming, expenses, plus 9 months of lost income probably cost $60-70K total, and was worth every penny.

I was able to pick and choose most of my coursework and the focus of my research. It was an incredible, intellectual adventure, of my own making. The most fun I ever had at school.

And I’ve used the education itself and the writing, thinking and prioritizing skills I developed earning that degree in the businesses and careers I’ve had in the years since.

I’m itching to get another…

 

(3) Lasik

My eyesight was 20/300 or worse when I finally emptied my savings and got Lasik surgery at age 33. Without glasses or contacts, I was functionally blind. Stumbling around in my personal living space was about all I could do without risking incident.

The surgery took all of 10 minutes, cost $5,000, and three hours later, at dinner, I could see across the room. It was a miracle.

 

(4) Maintenance

Home, car, body …. maintenance is super expensive and never comes with the giddy “new purchase” feeling we get buying stuff.

But, the only thing more expensive than maintenance costs is the replacement or major repair price tag that comes if you don’t spend on maintenance.

When it comes to the body, decline with age that is inevitable. Maintenance is how we slow this decline as best as possible – whether it be fitness, dental check ups, annual physicals, eye exams, whatever.

Every dollar spent on maintenance now is two dollars saved in the future.

 

(5) Career Change

Career changes are always expensive in dollars and humility in the short run, because it’s rare you can change careers and not start near or at the bottom.

But money aside, as someone on his third career and starting a 4th, I can honestly say few things in life are as invigorating as changing careers.

You’re forced to throw yourself in to the new field, and rapidly learn new information, skills, knowledge, and begin your toil towards craftsmanship.

Unlike starting a new hobby or sport, starting a new career carries consequences if you fail, or quit. It comes with urgency and weight.

It’s at once darkly scary, and deeply exhilarating.

 

(6) Proximity

I mean real estate here, specifically the inflated costs you pay to purchase or rent – to live near special places.

For me, “special” means outdoor recreation in close proximity.

Teton County, Wyoming, where I live, has some of the highest real estate costs in the nation. Tiny, one bedroom condos that start at $600K, 3 bedroom homes at $1 million plus, and a bedroom rental in a shared house at $800/month plus utilities.

But no place I’ve found in America offers the same level of year-round, high level, mountain-based recreation in such close proximity. World class trout fishing, alpine climbing, hiking, backpacking, hunting, resort and backcountry skiing, kayaking, mountain biking, ski mountaineering … all within a 30 minute drive, or less.

If you don’t live close to something you love to do, you don’t do it that much. Those recreational activities you love end up compressed into high stakes, once per year, week-long, skiing, fishing, or hunting trips followed by 51 weeks of dreaming and longing until you can do it again next year.

Living close to the stuff you love makes those activities part of your everyday life. I love to hunt and fish and backcountry ski and hike and backpack. I can do all of this from my back door … and so I do it often.

But there’s a steep cost to this proximity. Real estate in mountain towns like Jackson or any beach town is spendy. Costs are greatly inflated by 2nd home owners – some of whom in Jackson own multi-million dollar homes which they visit for 2 weeks a year – and others who make their money remotely and thus don’t need to scrap together local wages to pay the rent or mortgage.

But … life isn’t fair, and we only have so much time on this earth. If you love to hunt or fish or hike or ski or surf … I believe it’s worth the high financial cost to live in a place where you can do it often.

Proximity is worth a lot of money.

 

(7) Dogs

Worth the vet bills, the constant mess, the walks when you don’t feel like it, finding someone to dog sit while you’re gone and cleaning up the dog shit in the yard.

The best hunting, fishing, hiking, backpacking, training, camping, backcountry skiing or simply going-for-a-drive buddy I’ve ever had as been a dog.

They are so generous with their kindness and frendship it’s impossible not to take them for granted.

 

(8) Kids

Expensive in emotional toil, frustration, stress, and money.

But nothing and nobody will bring you the pure, unfiltered joy and happiness kids will bring. No partner, wife, husband, sibling, best friend, job, activity or accolade will even come close.

Social media, TV dramas and movies all highlight the big “kid” events … first steps, first word, first day of kindergarten, sporting events, vacations, graduation, marriage, etc.

What media can’t illustrate are the everyday, magical moments like when your 18-month-year-old daughter farts and laughs hysterically, 5-year old son smack talks you playing backyard soccer, or 28-year-old son invites you to dinner just to bullshit and share time together.

You will be so desperately in love with your kids it hurts. So vulnerable to their safety and well-being you’ll cry just imagining what could harm them.

 

What’s on your list of “Life” Things worth every Penny?
Share in the comments below…. 

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