Page 84 – Mountain Tactical Institute

Lab Rats Needed Starting August 17, 2020 to Test the Effect of Time-Based Training Volumes for Strength, Work Capacity and Endurance

Long-time MTI Lab Rat, Cody “testing” some programming….

By Rob Shaul

MTI needs remote lab rats for an upcoming, multi-modal 5 day/week, 4-week, “Mini-Study.”

The Mini-Study will test the effect of training volume across three training measurables: Strength, Sprint-Based Work Capacity, and Endurance (3-Mile run Performance).

Specifically, we’re interested to see if we can reach the same fitness results by training 3/4 of the total volume for Strength, Work Capacity and Endurance.

Background
It’s to both the coach and athletes’ advantage to search for programming efficiency. Less time in the gym or at the track to achieve the same fitness results gives the coach training time for auxiliary activities, and the athlete more recovery time and less overall impact on the body long term.

On the other side is the idea that there are no shortcuts to fitness, and ultimately, athletes can’t escape the work. Finding the most efficient level of training volume to achieve wanted results is the goal.

This mini-study is a follow up to another mini-study we complete last fall. That study tested volume based on training sessions. Group A completed training 5 days/week, and Group B completed the same or similar training 4 days/week, and overall 2/3 the volume of Group A. This study found that there was no significant difference between the groups in terms of performance increases across strength, work capacity and endurance assessments.

In last Fall’s mini-study, we manipulated the volume primarily through training sessions. Group B simply did fewer training sessions than Group A – but for the most part, the actual training sessions completed were the same or nearly so, and for the gym-based sessions, designed to last approximately 60 minutes.

For this study, instead of manipulating the number of training sessions, volume will be manipulated by training session time. Both Groups A and B will complete the same number of training sessions, however Group B’s sessions will have less volume and be shorter – approximately 45 minutes, vs. 60 minutes.

We’ve been experimenting with these shortened sessions with our local lab rats in Wyoming, as well as the past several cycles of the Operator Sessions on the website. Anecdotally, the shortened sessions have seemed to improve or maintain fitness as well as longer, 60-minute sessions, but we’ve never formally tested this. Which is why we’re conducting this mini-study.

Details:
Lab Rats will be broken into two groups, Group A and Group B. Both groups will complete a Strength, Work Capacity, and Endurance Assessment at the beginning of the cycle.

Over the next 4 weeks, both groups will train 5 days/week. Group A’s training sessions will include more volume, and be designed to last 60 minutes. Group B’s sessions will contain less volume and be designed to last 45 minutes. Below are the specific assessments –

Strength – 1RM Back Squat, 1RM Bench Press and Max Rep Pull Ups
Work Capacity – Max Rep 40-Foot Prone to Sprint Shuttles in 3 minutes
Endurance – 2 or 3 Mile Run for Time

Required Equipment:

Weight Room with rack, barbell and plates for the Back Squat and Bench Press, and a Pull Up bar for the Pull Ups.
40-Foot indoor or outdoor space for the 40-Foot Prone to Sprint Shuttles
Track or known 2/3 mile running assessment distance and lesser distances (1 mile, 800m) for the run intervals.

Cycle Duration and Schedule:

This MTI “Mini Study” will take 4 weeks. It will begin Monday, August 17.

To Participate

You’ll need to commit to train and 5 days/week for 4 weeks, and follow the programming as prescribed.
You’ll need to commit to only do this training, no other fitness-specific training is allowed as it will skew the results. Regular weekend activities are okay.
You’ll need the required equipment (see above)
You’ll need to be an experienced, relatively fit athlete. This isn’t a cycle for unfit athletes, or athletes new to free weight-based strength training. You’ll need to know your way around a weight room.
You’ll need to communicate back to MTI your pre and post-cycle 1RM strength assessment results for the Back Squat and Bench Press, max rep pull up results, and your Running assessment time.
The cycle will begin Monday, August 17, 2019 and end, Friday, September 11, 2020.
We’re looking for 20-25 lab rats max. Ideally, athletes who have completed a previous MTI Mini Study.

Want to be a Lab Rat?

Please email rob@mtntactical.com, and put “August 17 MTI Lab Rat” in the subject line.

Please include:

your age
sex
height and weight
training experience.
please indicate if you already have an MTI account, and if so, the email for the account. Access to the cycle will be via the website.
Please verify you will commit to the 4 weeks, 5 day/week training cycle.
Please indicate if you have or have not completed (completed, not participated in) a previous MTI Mini Study

You’ll be assigned to Group A or B, and provided with further instructions next week. Training will start August 17, 2020.

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MTI’s Top Selling Training Plans for July 2020

by Mintra Mattison

MTI’s Top Selling Training Plans for July 2020

Learn more about our Plans and Subscription HERE

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Q&A 8.6.20

by Mintra Mattison

QUESTION

I’ve been a member on and off since 2012. I am currently on recruiting duty but my job in the Marines is Artillery. My main focus on my body is my “COMBAT CHASIS” and loved the shape you put me in when I first started. I feel like through the years the workouts have gotten easier. I thought it was just me getting stronger but I went back and did some of the work capacity from 2013 and it kicked my butt. What was the reason. For the easier workouts? Are we just more effective in our training? Or was it so it could be more mainstream?

My main focus on my job is strength and work capacity with stamina here and there. We don’t do stamina phases anymore? (Haven’t seen one for a few months)

Why are most of our workouts from the series you have in your library and not new custom workouts as it used to be? Lastly, why did we stop with the lab rats video for the workouts?

I apologize for all the questions, I don’t know if I am being nostalgic but I really do miss the harder, custom workouts vice the series workouts. I am currently training by doing the old routines. When I have tried some of the new ones I find myself having to add stuff to it.

Thank you for the product you have… I have been in the Marines for 14 years and the best shape of my life has been thanks to you.

ANSWER

Your questions are a little difficult to follow, but here’s what I think you asked, and how I answered.

The training sessions seem easier now than years ago. Are they and if so, Why?

Overall I’d say yes. Why? Some of that old programming was just plain stupid and the goal isn’t to “workout” but to “train.” For example, one of the old, super hard, but in hindsight, dump, workouts was called “Nina’s First Time.” It was a 100x Curtis P’s for time at like 60% of your bodyweight and took around 45 minutes for the fastest of us. Each Curtis P involves a hang squat clean, in-place lunge each leg, and push press. A few years ago, when my knees started aching I began to question the use of lightly or moderately loaded deep squatting/knee bend movements for work capacity. They don’t make you any stronger, don’t transfer to running or rucking … they just pretty much only make you better at workouts like “Ninas First Time” and might accelerate the natural knee degeneration/arthritis we all get – so I called them “Garbage Reps” and have been working since to eliminate them from our work capacity efforts.

Also – there was not the focus on progression in that past programming there is now – and my application of Fluid Periodization has greatly evolved.

Overall, MTI programming has become much more mission-direct, efficient, and effective.

Why Don’t You Do Stamina Cycles Any More?

Couple reasons – Garbage Reps is one …. and second, we found there was little transfer for gym-based endurance efforts outside the gym. In other words, a 45-90 minute gym-based stamina effort didn’t transfer well to running, hiking uphill, rucking, or anything else. It just makes you better at doing these efforts – so I cut them out of our Base Fitness Programming. Stamina efforts are found in many of our sport/event specific train ups like selection programs. These are called “Mini Events” and are a mix of gym-based stuff and running/rucking/swimming. They are designed to prepare athletes mentally and physically for long, multi-modal days at selections, backcountry hunting trips, etc.

Lab Rat Videos?

We haven’t done these for years and the quick reason is years ago we just had one or two things going on with daily programming. Now we have upwards of 250 individual programs and don’t have a daily focus like when we first started. As well, back then filming daily programming was unique … now it’s trite and doesn’t seem appropriate for our quiet professional ethic.

One of the reasons we keep the old Operator Sessions up is to allow those, like you, who enjoy that type of programming to still do it. We’re talking thousands of daily sessions in our old archives.

Just know, our programming has evolved as we’ve learned, tested, and improved, and from a mission-direct perspective, the current stuff again is better, more efficient, and more sustainable.

Respectfully,

– Rob Shaul

QUESTION

I wanted to contact you regarding a mild difficulty in my ability to complete pull-ups. It appears that my biggest issue stems from the positioning of my hands. When I perform strict pull-ups, I seem to have a difficult time in clearing the bar without a slight involvement in my lower body. I’m essentially kipping when I’m performing strict pull-ups.

This does not appear to be the case when I am performing neutral grip or even chin-up grip vertical pulling movements.

I do have a previous issue of scapular winging and it has improved significantly.

I was basically wondering how eccentric work or even isometrics would benefit regarding pull-ups in and of themselves.

Would you happen to have any advice so that I can do clean and efficient pull-ups?

ANSWER

This is a first. My guess is you’ll get stronger and the issue will go away.

We’ve had good luck with eccentric pull ups in helping those who struggle with one or few to build strength.

But, there are several different programming methodologies which we’ve developed to improve pull up numbers … and which will work best for you I don’t know.

Our Pull Up Improvement Training Packet deploys four different progressions, including eccentric.

– Rob

QUESTION

Hope this finds you well & rested after the holiday weekend.

Been using MTI for a couple months now and I’m thrilled. Started after my buddy who’s a Ranger recommended it when I was asking for ways to stay motivated and push the workout boundaries during quarantine.

On that end, have a question I’m hoping to get your feedback on.

I’ll be starting Johnny week 7 tomorrow and then diving into Waylon the following week.

That said, I’ll be on the road for a few weeks starting end of July.

I won’t have the means to recreate the gym I’m currently working out of, but will likely be bringing at least a KB / SB with. Wondering what plans or combinations of plans you might suggest I mix together while on the road so I can keep moving.

Love what y’all are doing, really awesome stuff

ANSWER

Look at the Single Kettlebell or Dumbbell Training Plan …. or brink a 45# pack and look at Gym Closure Training Plan II.

Either would work.

– Rob

QUESTION

I am training for rim-to-rim-to-rim in the Grand Canyon. It’s ~45 miles and 21k vertical feet in less than 18 hours. We have 12 weeks starting today.

We expect to hike it more that run it. I live a 0 feet of altitude with a 40 min 10k and decent leg strength at 5’11, 185.

Woud you recommend Big Mountain v2 or Alpine Running? Completing all of Alpine Running’s volume without overuse injury may be a challenge. Big Mountain is logistically more doable and feels more suited to the task because of the emphasis on leg strength. I’m just concerned that Big Mountain does not offer enough time on the trail.

Is there anything I’m missing or that you’d suggest?

ANSWER

Others have used our Peak Bagger Training Plansuccessfully for the Rim to Rim – the distance was 21-24 miles, not 45. Did you get the mileage wrong or are you taking a different route?

If you’re 45 miles is right – options:

1) Peak Bagger Training Plan, and repeating Weeks 2-6 to stretch it to 12 weeks, as well as doubling the prescribed Saturday Ruck Distance.

So …

Week 1 – PB Wk 1

Week 2 – PB Week 2

Week 3 – PB Week 2

Week 4 – PB Week 3

Week 5 – PB Week 3

Week 6 – PB Week 4

Week 7 – PB Week 4

Week 8 – PB Week 5

Week 9 – PB Week 5

Week 10 – PB Week 6

Week 11 – PB Week 6

Week 12 – PB Week 7 (Unload/Taper)

2) Do weeks 1-5 of Wrangell-St. Elias, followed by the full 7 weeks of the Peak Bagger Training Plan, again doubling the prescribed Saturday ruck mileage.

– Rob

QUESTION

I am starting week 2 of Humility and had a couple questions. I have always had what it seems to be a weaker lower back and I found the Thursday lower back workout to be difficult. I cut out the dumbbell and focused on bodyweight for the workout. I was wondering if there would be anything to recommend/supplement to improve my lower back strength. The workouts I felt were a strain were

(3) 15 Minute Grind

15/15 Standing Founder

10x Good Mornings holding 15/25# Dumbbells

15/15 Kneeling Founder

10x Swings @ 15/25# Dumbbell

Besides these I got through week 1 as well. Also I read about someone adding weightiest to the pull-ups/hand release pushups? Is that an option to do? Thanks for any info!

ANSWER

Our low back work is intense – by design. You could drop the prescribed time to 10 or 12 minutes, then gradually increase it to the prescribed time in the plan.

Don’t add weight to the pull ups/HR Push ups … do the plan as prescribed. Humility is intense as it is.

– Rob

QUESTION

I’m a recent member of MTI. I’m looking to start and complete the 1-year SFOD packet. My question is about the nutrition video you posted. It seems that it is designed to get your body into Ketosis. I understand that there are numerous benefits. Don’t you think the cheat meal would hinder that because it would stop Ketosis? Wouldn’t it be more beneficial to stay in Ketosis and get fully fat adapted over a few months? Is there any benefit to the cheat meals other than to stay on the nutrition plan you recommend with quitting?

ANSWER

I’m not an expert on the Keto Diet, but I’m pretty sure our nutrition guidelines violate Keto guidelines because there is no limit on fruit/vegetables, and no specific caloric requirements for fat.

I can tell you there’s no intention on my part to make it Keto. I’d say we’re closest to paleo.

Yes on the cheat day. Without a cheat day we’ve found the guidelines are difficult to follow long term …. and we’re in it for the long term.

– Rob

QUESTION

Doing the HRT prep for August 30 selection. No pools available and no ropes to climb. Any recommendations to sub for these training elements? Thanks all.

ANSWER

5x Tarzan Pull Ups for the Rope Climb.

No good sub for swimming. Not sure if you can find an outdoor sub (lake, ocean)? If not – I’d recommend rowing and trying to follow the prescribed session and/or simply rowing a hard 5K, and staying on for an easy other 30 minutes. Should be about an hour’s worth of work.

– Rob

QUESTION

I am participating in SWAT tryouts October 19th-21st of this year and am going to prepare with the SWAT Selection plan. Prior to starting the SWAT plan, do you recommend I use a certain plan running up to that? I was looking at the Spirits Packet but don’t know if there is a certain one I should use. Thank you in advance for your help!

ANSWER

I’d recommend Ruger from our Gun Maker packet for full-time SWAT/SRT.

Good luck!

– Rob

QUESTION

I am currently on a 14-day quarantine and stuck in a room for the next few weeks. I have with me various loop bands from 75lbs and down and was wondering if you guys had any plan or recommendations for workouts for the next few weeks.

ANSWER

I don’t have a band-based program, but you could do the strength sessions from the Gym Closure Training Plan II, using one of your bands to replace the ruck/sandbag – or better, build yourself a 45# ruck/pack. The issue will be the endurance work …. and your choices are limited if you’re stuck in your yard. Another option is the bodyweight strength work in the Bodyweight Foundation Training Plan.

Step Ups are an obvious choice – you could start at 30 minutes and work up to 60, wearing a 25-40 pound backpack. Step ups are pure drudgery … but they’re are great endurance work. Listening to a book on tape/news/podcasts helps the time go buy.

Spinning a bike on a trainer or stationary bike also works.

Finally, jump roping …. Work up to 60 minutes total …. start with 5 min on, 1 min off, and keep increasing the interval – aim for 5 rounds of 10 min on, 2 minutes off. Again, – listening to music/book/news will help pass the time.

– Rob

QUESTION

Just read your article on durability and the limitations of different durability methodologies. I’m currently finishing Big 24 for a second time. It was going great for the first couple of weeks, but as I’m wrapping up, my shoulder has been acting up, limiting my ability to finish the weighted pull ups and push press. I may have jumped into the program too aggressively. Do you have any recommendations for continuing to train while allowing the shoulder to recover? I should be heading to the basic reconnaissance course within a few months and don’t want to delay if possible. Planning on starting your BRC prep program next.

ANSWER

Continue with Big 24 and just avoid the exercises (pull ups/push press) which irritate your shoulder. You’d want to give it a rest no matter what plan you completed.

– Rob

QUESTION

My current goal is to run 100 miles come November. I saw that you have a training plan for such race. I also noticed that the description said that it was block 1 of a training program. Do you have the rest of the blocks? I greatly enjoy your programing and would love to jump into another plan but I have run past the end of that training plan.

Any help would be greatly appreciated.

ANSWER

Our progression would be ….

(1) Ultra Running Pre-Season Training Plan, (Week 1 begins at 30 miles total volume)

(2) 50-Mile Ultra Training Plan (41 miles/week of volume to start)

(3) 100-Mile Ultra Plan – need to be running 50 miles/week of volume to start

Where you would start with this depends on how much weekly volume you’re doing now. See above.

– Rob

QUESTION

I appreciate what you and the team do everyday to improve people’s fitness. I have been doing your workouts since 2012 and they have been great.

Wanted to ask what recommendations you have for time constrained plans or ways to shorten workouts? The gyms are opening up but limiting people to 1 hour, which includes cleaning up the area and other things. I estimate I have between 30-40 mins to do warm up and workout which is not a lot of time.

Any recommendations and thoughts would be great! Thank you.

ANSWER

The training sessions in our Busy Operator Plans are designed to last in the 35-45 minute range. As well, several of the recent cycles in the Daily Operator Sessions have programming designed around the 40 minute mark.

– Rob

QUESTION

Whats you’re approach on increasing strength in the barbell front squat? Thanks ahead of time.

ANSWER

I’ve developed 3 strength progressions I typically deploy for focused development of 1RM strength – Density, Big 24 and Rat 6.

I’d recommend you begin with Density …. the MTI Relative Strength Assessment Training Plan deploys density progression for the Power Clean, Bench Press, Front Squat and bodyweight pull ups. This is the plan I’d recommend.

– Rob

QUESTION

I am 24 year old trying to become a firefighter. I passed CPAT 2 month ago with time of 9:30 minutes. I was wondering what training plans would you suggest for me to follow so that i am ready for Fire Academy starting in Feb 2021.

I am not that fit and i am recovering from knee injury, I injured myself by training wrong for my CPAT. My knee feels good and healthy now and i was hoping to get back into training but this time i want to do it right and without injury. I will be very thankful to you if you can guide me on this. As of right now i can run a 9:30 minute mile and can do 25 pushup at one time.

(I know it is terrible for a firefighter candidate but i am totally focused now on becoming a better candidate)

I looked into your company while i was searching for programs to follow and i would really appreciate if you can get back to me

Thank you.

ANSWER

By my count you have 21 weeks until Feb, 2021. Here’s what I recommend:

Weeks. Plan

1-6 Fire Rescue OnRamp Training Plan.

7-12 Jaguar – the first plan in our Big Cat series for full time Fire Rescue

13-18 Leopard – the 2nd plan in our Big Cat Series

19-21. Lion – the 3rd plan in our Big Cat Series

22. Total Rest

23-29 Fire Academy Training Plan – complete the 7 weeks directly before the academy

Good luck!

– Rob

QUESTION

I am looking to train to get myself to a satisfactory standard of fitness when I join the military. My situation is that I will be joining in 3 years time and would like to get to a level of fitness that is equivalent of CSOR/Special Operations given that I will be around 43-45 years old when I join.

With my ‘advanced’ age, it is imperative that I show a level of fitness that is outstanding. As such, I would like to know –

– Is there a specific plan/training route that will get me to that standard without incurring injury?

– My current fitness level is extremely bad. I would imagine I need to start at a relatively ‘low’ level and slowly build my way up. What would you and the team recommend?

Do please let me know the above queries and I would like to thank the team at Mountain Tactical for your co-operation.

ANSWER

Here’s what I’d recommend:

1) Bodyweight Foundation Training Plan

2) MTI Relative Strength Assessment Training Plan

2) Plan’s Order in the Virtue Packet of Plans, starting with the Military OnRamp Training Plan

3) Plans Order in the Greek Hero Packet

Good luck!

– Rob

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Arete 7.30.20

by Mintra Mattison

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The Mountain Always Wins

by Rob Shaul

Sandbag getups in a mask? Nature doesn’t care ….

By Rob Shaul

In my 30s the mountains were my opponent.

Every hike a race; every climb, a competition.

I’d congratulate myself back at the trailhead on my ability to crush a peak, hammer a 20-mile loop and dominate a boulder field. Fitness, nutrition, gear and skill were my weapons and every outing I gave the mountains a beating.

My lack of respect was unforgivable. My arrogance, immature.

A trip went bad. Weather turned, I missed the route and got lost, turned around too late, endangering my partners, and limped back to the truck, wet, cold, hungry and scared.

I was defensive initially on reflection – full of excuses and blame. Somehow, humility scratched through, slapped me hard, and cleared up the bullshit.

I was no mountain conquerer. I was an ignorant, insignificant insect who’d been extremely lucky.

And it was never a “competition.” The mountain always wins.

I’m reminded of this now as COVID-19 has it’s way with us.

Initially we were going to keep it out by shutting the borders, then smash it flat with lockdowns and keep it down with social distancing. Then the summer heat was going to arrive and cook it away, and now, all that having failed, we’re sure biology will kill it forever with a genetically-engineered totally foolproof vaccine …. by year’s end!

At each step individually and collectively we’ve made excuses, cast blame and talked bluster as the virus has kicked our butts.

Turns out it’s pretty hard to beat nature. Nature always wins.

While the deaths from COVID are known and tragic, the social and economic damage has been somewhat suppressed by government-funded direct payments, enhanced unemployment benefits and business loans. I know this is artificial, and despite the booming stock and housing markets, and record new vehicle sales, things have changed. I feel it.

Many small service businesses are hanging on by a thread. Several have already thrown in the towel. Major airlines are burning millions each day, and tens of thousands of layoffs are looming October 1. Small, locally owned restaurants and retail stores are threatened with extinction. Office real estate has been fundamentally disrupted, and gym-based, group training may never recover. Millions of kids have lost several months of school learning, with closures extending into the Fall.

We’re still in the thick of it.

Nature doesn’t care.

You Might Also Like You May Love the Mountain, but the Mountain does not Love You

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Q&A 7.30.20

by Mintra Mattison

QUESTION

I’m reaching out for some guidance on which training program to follow based on my current objectives. I’m about to start language in the SF Q-Course, so I’ll have proper time to train. I’m looking for a program that is endurance focused (like borderline ultramarathon level), but also has some strength progression (weights and bodyweight) built in. I’m not trying to gain a bunch of size or anything, but I’d like to be able to knock out 10-20 mile runs no problem while maintaining/increasing in the strength department.

ANSWER

Max Effort Marathon Training Plan –

Includes gym-based total body strength and chassis integrity, running assessments and interval repeats and longer Friday/weekend runs.

– Rob

QUESTION

I came across your study on the two load bearing systems via google and I was pleasantly surprised to finally see somebody do this. There aren’t many reviews like yours out there.
My spine was crushed at T-11 & T-12 in a bad car accident back in 2012. I can still walk thank God. And I’m doing my best to survive and stay prepared for the worst while hoping for the best. I’ve been looking all over the Internet for quite some time now for an answer to my problem of carrying plates weighing possibly 15-20 pounds 24/7, with my spine broken directly behind my heart. I’ve been very interested in the Crye system but have not pushed the button on it yet because all their products are basically on back order, and I’m not sure if they would work. Your post is the first I’ve heard of Mystery Ranch lows support system.
I guess I would like to ask you if you have any further studies on load bearing systems for Plate Carriers. I’m gonna research the Mystery Ranch system today for the first time. And I’m looking to make a serious purchase within the next week or so on the best, Most practical, and useful system. I know my email is kinda sudden. But if you have any further info on such systems, it would be greatly appreciated if you would please share them with me here. Or if you know of any other systems that have recently became available I would appreciate that as well. Also, if you have any advise or recommendations, they would certainly be welcomed. Thank you very much for sharing your finding’s with the public. And thank you for putting your email out their for a way for people like me to contact you.

ANSWER

Sorry – no more info or knowledge than the study we completed on the Crye and Mystery Ranch systems.

– Rob

QUESTION

I’m looking for a plan to maintain strength (especially to maintain/build core strength) while spending 5-8 hours a week doing triathlon training. Do you have any plans that satisfy that need?

ANSWER

In Season Strength Training Plan for Endurance Athletes.

Also – I’ve recently built 3 Tri Plans – Sprint, Olympic and Half Ironman.

– Rob

QUESTION

Thanks you for your great programs and articles – I’ve purchased and have currently been following your Ruck Based Assessment Plan for the last two years to get myself ready for GORUCK Tough/Light Seattle (Sept 2019) and then ready for the new-version GORUCK HTL in Seattle (August 2020). Everything was going great for me but COVID did a number on my plans to cross the Canada/USA border (non-essential travel can’t drive across) and the politics behind self-quarantining post-event once I returned to Canada complicated my life (14-days self isolation BS – my opinion may differ from yours). Basically, I’m one month our from my goal event that I cannot attend.

I am also a 46-year-old male (15-year old emotional age). I love the ruck selection plan and it allowed me energy in reserve to not only survive the Spokane Tough/Light but thrive and better help my team (made me feel great and wanting more) but wanted your opinion. I want to attempt to get my GORUCK Heavy/Tough/Light bolts in one shot but don’t have a crystal ball containing the GORUCK 2021 event schedule.

Currently my weaknesses would be absolute/relative strength compared to your mountain/tactical standards (closer to 1x body weight for most criteria). My strengths are endurance and endurance under load (I’m 6’2” and about 195-200#). I can lope along under load for long periods of time (13-min/miles) and then do it soon again. I’m not setting speed records but compared to others I can recover and keep going much better and help out with the sandbags or other coupons. My age-scored APFT score is 253 but I’m disappointed with my push-ups and sit-ups but made up points on the 2-miler with 14:45mm:ss. “Back in the day” my ironman and other triathlon training allowed plenty of running (36-min 10k) and road bike racing (hundreds of miles a week) but that was well over 10-years ago and pre-kids/pre-Covid/pre-new world order. Today nothing hurts day to day. I’m get muscle specific soreness from workouts but not incapacitating. I also love to mountain biking but try to limit the 15-year-old in me to avoid the big crashes and injuries. I’m a mesomorph but also know that I can improve on my nutrition to help with the relative strength.

Given the unknown of the 2021 GORUCK Heavy event schedule should I downshift back to Military on Ramp programming with the goal to up my strength then once the 2021 schedule is released then periodize the Ruck Based Selection Plan to train up to the goal day? The other thought that occurred to me was your Greek Programming series for something relative to my age and a change of programming “pace” for some variety then like above, periodize the plan once the 2021 GORUCK event schedule is released?

ANSWER

I’d recommend now you spend 5 weeks focused on relative strength – specifically the MTI Relative Strength Assessment Training Plan.

After, move into the SF45 series of plans. These are designed for mountain and tactical athletes ages 45+. They train strength, chassis integrity and have slight emphasis on endurance. Start with SF45 Alpha. Much of the endurance in the SF45 programming is athlete-decided. You can work in regular rucking.

When you the GoRuck Schedule, you can start your plan and your events. I’d recommend starting 13 weeks out with Fortitude, then completing the GoRuck Heavy Training Plan the 6 weeks directly before the event.

– Rob

QUESTION

I just completed a few weeks of the Ruck Improvement Plan beginning at week 11.

Although I have a good ruck base, jumping right into week 11 meant a sudden increase in ruck volume.

I noticed that the plan doesn’t have a deload week programmed into it. Do you recommend any sort of deload with this program.

I am moving into the Gym Closure Plan II next while I’m in the field for Annual Training.

ANSWER

3-4 days rest should be good before beginning Gym Enclosure II.

– Rob

QUESTION

I’m training for a cave rescue program. It includes a lot of vertical rope work and litter carries. What would you recommend?

ANSWER

Brazilian Jiu Jitsu Training Plan – lots of grip/pulling work, and chassis integrity (core).

– Rob

QUESTION

I have a few questions for you regarding the workouts. About me incase it helps answering my questions. I’m a 38 yo UMO last PST 9:34/104/76/18/9:38. Ok so here are my questions

1) I’m currently doing gym closure 1 and I’m on week 5. When I finish the series how much time do I take before moving into gym closure 2? Specifically I am asking is there a cool down period between plans? Or do I just start up the next Monday? Does this pattern apply to the pirate series too?

2 ) When the pools open I’m going to start the pirate series. Do I need to do these in order or can I focus on the fin heavy plans?

Dudes these workouts are great. Total game changer. Please keep up the solid work.

ANSWER

1) Move right to Gym Closure 2. Same for the Pirate Plans – week 7 in all is an unload taper week so they can be completed back to back.

2) Best to do them in order, but it’s up to you.

– Rob

QUESTION

I’m an aspiring Green Beret that’s in the early stages of training. I have about 6 months before I ship out to BCT.

I’m looking for program recommendations.

I’m currently 6 foot 3 and 235 LBS.

I came off a hypertrophy style program about 4 months ago and havent been active besides my construction job.

I would like to maximize my training time. I would appreciate any advice regarding a starting point. Thank you for your time!

ANSWER

Work through the plans and order in the Virtue Packet, starting with Military OnRamp.

Keep following these right into BCT.

– Rob

QUESTION

I have worked out in the past but have not worked out in some time. I was wondering what workout would be best for me? I am also a corrections officer and want to build my endurance and push up- pull ups for an upcoming special teams school. Thank you for your time.

ANSWER

I’d recommend you start with the Bodyweight Foundation Training Plan.

Follow it up with the plans/order in the Notorious Prison Packet, which are designed specifically for the mission-direct fitness demands of correctional officers.

– Rob

QUESTION

I just completed the push/pull up improvement plan and saw great progress. I’d like to maintain and continue to improve. I’m primarily a trail runner and backcountry skier. I’m doing a backcountry elk hunt in November. I have two different kettlebell weights as well.

ANSWER

I’d recommend Backcountry Hunting Build 2 followed by the Backcountry Hunting Pre-Season Training plan between now and your November hunt. These are the final two plans in the Backcountry Hunting Training Packet and together are 15 weeks of programming – which should closely bring you into your hunt.

– Rob

QUESTION

I recently started up the Military On Ramp after a long break from injury. I previously did the humility program and absolutely loved it, however I would like to add some form of strength training with it and wanted to know if you would recommend combining Humility and Big 24 into a 2 a day program. If not, are there any other programs that could give me similar endurance improvements as Humility while also doing more strength work?

ANSWER

These plans are too intense to combine.

Options:

1) Big 3 Plus 5-Mile Run Training Plan (lift, run)

2) Fortitude (run, ruck, lift, chassis integrity)

– Rob

QUESTION

Do you have any programs that train the snatch, clean and jerk, bench press, deadlift, squat along with running?

ANSWER

The Big 3 + 5 Mile Run Training Plan trains the squat, dead, bench and pull ups. You could add in the snatch and C&J …. but it would make for long strength days. If you do, follow the same progression as the other lifts.

– Rob

QUESTION

What can I do if I don’t have access to a 30ft rope for the climb?

ANSWER

Replace with 5x Tarzan Pull Ups.

– Rob

QUESTION

I am an aspiring EOD (SpecOps) candidate in an NROTC program. The evolution I have been struggling with the most for a long time is running. I have been looking through the different running plans you offer and I just am not sure which one to purchase. I have approximately a year before my assessment (PST and other physical assessments). I am looking to obtain a fast 1.5/2 mile run, but also be able to hold a decent 5k and 10k run. I am leaning towards the running improvement plan. Is that what you would recommend? Thank you!

ANSWER

Yes on the Running Improvement Training Plan – it will coverall the distances you’re interested in improving.

– Rob

QUESTION

I have completed your bodyweight foundation programming, Humility, and am on week 4 of Sandbag/weight vest. I have to say I have enjoyed them all immensely. My question would be do you have a program that blends the Humility/ Sandbag programs? I need the increased running distances of the Humility program but prefer the sandbag exercises of the Sandbag/weight vest program to the dumbbell ones of Humility.

If that program doesn’t exist, would I be off base swapping certain activities of Humility for the sandbag exercises? (Example being a day 4 of week 5 Humility to a day 4 week 5 sandbag) Forgive my ignorance if this completely misses the point of the programing, that’s why I am deferring to you on this.

Currently my equipment setup is: Sandbag, 25 lbs plate carrier, dumbbells 5-55 lbs, and unlimited diversity in hill running.

Thanks for any recommendations you may have and best of luck in your upcoming hunting season. Rifle season feels a lifetime away here in East TN right now.

ANSWER

Sandbag Logos includes a 6-mile run assessment and intervals and run after strength on Fridays. You could add in a long, moderate-paced run 6-9 miles – on Saturdays.

Do it.

– Rob

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Q&A 7.23.20

by SSD

QUESTION

I am training to be a USAF Operator. I have come a long way, but my fitness level is still average. I recently took a PAST test and was able to hit a little above the mins for push ups and situps, but I failed the pull ups by four, and the 1.5 mile run by 30 seconds.

I have looked over the PJ/CCT Training Packet and plan on starting that soon, but my 5 meter target for the time being is improving my PAST numbers. I’m about to roll into Week 3 of the USAF PAST plan.

I feel confident that your plans are getting my strength endurance up, and I will be able to meet or exceed the pull up mins by the time of my next test, but I struggle with run times. That being said, I’ve been adding in 2 – 3.5 mile runs on top of the programing every weekday. But, I worry about over-training. Is running this much not allowing me enough time to recover? I know A&S is a significant challenge and I want to be ready, but I don’t want to negate the progress of the plan.

Any help or advice you have would be welcomed and appreciated.

ANSWER

Stick to the programming as prescribed. It would be okay to go on an easy 3-5 mile run on Saturdays, but don’t add any extra volume to the weekday programming.

Also – not sure your height/weight, but if you’re carrying extra fat, losing it will make everything better. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

this time seeking some guidance on how to make the most of a (likely, but not guaranteed) marvelous event next week: the on base gym re-opening!

To recap, I leave for OSUT on October 6th to start the REP63/18X pipeline. This week, I completed the gym closure training plan, and I’m feeling awesome. My work capacity and general muscular endurance are better than they’ve ever been. On top of that, at 178 lbs I’m lighter than I’ve been in awhile, and almost as cut as I was back in the good ol’ days in my early 20’s. Awesome plan. The original recommendation was to start Humility next week, leading into the Ruck Based Selection plan immediately before OSUT. However, since the gym might be re-opening, I figured I’d ask a few questions about how to potentially make the most of that. They are as follows:

1. Should I do a 7 week gym based, strength training plan instead of Humility? If so, which one would you recommend?

2. If I switch to a strength plan, would you recommend doing one of the run/ruck (or the run+ruck) improvement plans concurrently? I’ve made some very solid gains in those events, and I’d like to keep progressing (or at least maintaining) as I build up to the ruck based selection plan. I’m also concerned in pretty much the same way for my gains in push ups + pull ups.

3.How much “extracurricular activity” can I reasonably do without sabotaging gains? What I specifically mean by that, is that I have access to a forest with a permanent land navigation course on it, and I like to occasionally go out there with a heavy ruck on and practice orienteering, in preparation for the STAR course; I’m wondering how aggressively I can pursue that without impeding recovery from working out. In addition to that, the gym also has a pool, and I’d love to do some very light swimming/water competence training as a way to break up the monotony of the remaining months, but worry that any extra activity outside of programmed training is going to ruin gains made.

Looking forward to your thoughts, hope all is well on your end.

ANSWER

Do Fortitude instead of Humility.

Extra? Pull back if you feel you’re overtraining.

– Rob

QUESTION

I am currently enrolled in the Diploma in Mountain Medicine program through WMS. Kudos to Rob for writing part of the curriculum in the text for this program!
As you know, the 2 field sessions involve not only climbing, but training in rescue, so these aren’t simply climbing trips.
Which program is best for preparation for the rock climbing and high angle rescue course (one week of multi-pitch technical climbing and rope rescue, etc) and which program is best for the glacier and alpine climbing course (Mt Rainier for glacier climbing, crevasse rescue, etc).

ANSWER

I’m not familiar with these courses – but from what we do have.

Rock/High Angle? AMGA Rock Guide Course Training Plan

Glacier/Alpine? AMGA Alpine Guide Course Training Plan

– Rob

QUESTION

I am a cadet at SCU ROTC and I have a APFT in about 8 weeks. I am trying to max the APFT, since I am want to be an infantry officer.

I am trying to find a plan that’s best for my needs. I always max both the push-ups and sit ups, but I am currently sitting at a 14:15 for the run. I run constantly, but feel like I just can’t seem to get my run down.

What would be the best running-focused plan for trying to cut my 14:15 run to a 13:00 run within 8 weeks?

ANSWER

APFT Training Plan.

– Rob

QUESTION

I’m following daily operator, sessions are wicked! Got a few questions though.

I have football training in the mornings, light cardio plus skills and drills, roughly hour and half work. Should I take anything away from the sessions you’re writing because of this?

I’m regards to the programming itself, would you suggest adding assistance/corrective work to help with the lifts and add slightly more volume for putting on a bit of size? My unit is on stand down right now and would be good to put a bit of size back on or is the strictly down to diet?

As for corrective work, I know I’m not a bodybuilder and don’t want to be but my rear delts and upper back I feel is slightly under developed, any suggestions or just stick with the programming you’re writing?

Sorry for the length, appreciate it all rob. Good work mate.

ANSWER

Doubling up? Watch for overtraining. If you’re not recovering pull back.

Not sure what “feel slightly underdeveloped” means – but it sounds like bodybuilding. Cable rows might help.

– Rob

QUESTION

Thank you for your work. On the military side I know you like your 6 ft athletes to be 200lbs-205lbs. Given LE, specifically patrol officers need for extra upper body mass would you still recommend the 200-205lbs range? Would the weight recommendations be the same for your military and SWAT members?

ANSWER

Weight? Hard to answer as it’s so individualized. Issue is not only your own movement (running, jumping, etc.) but also the ability of someone smaller to egress you to safety is you go down.

Military and SWAT would be the same.

– Rob

QUESTION

I tried out last year for USAF TACP Tech School and unfortunately I developed stress fractures and ended up getting reclassed and as of now I’ve been training but I don’t know whether I’m on the right track or not for preparedness for rucking. I have been deadlifting, Squatting, and doing Sled bear crawl drags with 145lbs on it and just doing flutter kicks, iron mikes and mountain climbers. Just looking for input on how I can improve.

ANSWER

The best way to improve rucking is to ruck. I’d recommend the Ruck Improvement Training Plan.

8 Weeks directly before your TACP Course, complete the USAF TACP Course Training Plan.

– Rob

QUESTION

For the rescue swimmer plan could one just repeat the program after the 7 weeks?

ANSWER

I wouldn’t recommend back to back – it’s very intense and could lead to over training.

Best would be to do the USCG Rescue Swimmer Plan, then complete Barbossa from our Pirate Series for SOF with water-based mission sets, the re-complete the Rescue Swimmer Plan directly before your course.

– Rob

QUESTION

In reference to recovery. Should I take a whole week off in between plans? Even if they have total rest days in the plans final week? Thanks for your time.

ANSWER

If the plans you’re completing have a week 7 unload/taper week, you can run them back to back.

– Rob

QUESTION

I’m wondering if you could give me some advice. I’m an alpine climber and skier and having used your plans in the past to prepare for the ski season I am now looking for a plan to keep my fitness for alpine climbing consistent over the next 12 months as a I look forward to trips to the french alps to hopefully do some 4000m peaks next year. The catch being that with the current situation I am unable to use my gym and even when the open I feel I will be reluctant to for a while at least.

With this in mind I’d just like your advice on what would be the best program for me at the moment.

ANSWER

Couple options:

1) Mountain Base Artimes – bodyweight strength, step ups, running – limited equipment. You’ll need a pull up bar and a 60# sandbag.

2) Peak Bagger Training Plan – intense and focused. Limited equipment. You’ll need a 60# sandbag, pull up bar and pair of 25# dumbbells.

However …. this all somewhat depends on what you’re currently doing in the mountains. If you’re getting out every weekend, don’t let this fitness programming interfere … i.e. do an easy run Thursday and rest Friday so you’re not sore/fatigued from the programming.

– Rob

QUESTION

Took your recommendation, the bodyweight foundations plan was great. I’m getting back into the SOF workouts, and am doing military on ramp. I’ve been diagnosed with 3 bulging disks that are causing a pretty bad case of sciatica in my left leg but with physical therapy and pain management it’s workable.

One issue I’m having though is with the craig special. I can’t hang clean a lot of weight, even trying to catch 95lbs is causing a sharp pain in my leg. I haven’t had any issues though doing cleans and other movements with a 60lbs sand bag (box jumps and jumping lunges with 25lb dumbbells are okay as well).

As I do military on ramp and get back into the SOF workouts, should I keep my craig specials light enough (around 65, maybe 95lbs on a good day) so that I can do them or split them up somehow so I’m still increasing my loading with the front squat and either taking the hang clean out entirely or separating them somehow so one doesn’t hold back the other? I don’t want to exacerbate my injury but need to keep training and love all the other parts about the workouts, just wondering what the best way forward with that one issue is.

ANSWER

Replace craig specials with 2x front squats.

– Rob

QUESTION

I have been looking at your Mountain programs, but cant seem to decide and really see the big differences in emphasis/volume/specificity regarding the following programs. Could you elaborate?

Mountain Guide pre season

Backpacker pre season

Big Mountain

What are the differences in recommended prior skill/fitness level for example?

ANSWER

All these plans share an emphasis on mountain endurance – especially uphill hiking under load, eccentric leg strength for the downhills, and some elements of general strength and conditioning.

The differences are primarily in intensity:

The Mountain Guide (Alpine) Pre-season training plan is the most physically intense as it’s designed for professional mountain guides. As well, it is the only training plan that includes specific, focused rock climbing training Alpine guides need for their trad lead climbing – you’ll need access to a bouldering gym or rock gym.

The Big Mountain Training Plan is the longest and is also very intense. It has the most focus on mountain endurance. It’s specifically designed to train athletes for long, multi-week expeditions up high alpine peaks – think the Himilaya or similar where much technical climbing (ice tools, alpine rock) is not required.

The Backpacking Pre-Season Training Plan is the least physically intense of the three – and designed to train regular folks for a 7-day backpacking trip where you’re moving 7-10 miles/day.

– Rob Shaul

QUESTION

I have completed the six weeks pst programming. It looks like the airforce isn’t gonna happen and I am now looking towards navy eod.

My pst scores are as follows

Test in scores for the 6 week program

Swim:10:30

Run: 13:02

Pull-up 10

Sit-up 47

Push-up 55

Test out scores for 6 week pst program

Swim 9:11

Run 11:15

Sit-up 90

Push-up 94

Pull ups 22

I have no time line as of yet for navy eod.

Thanks for the awesome programming and me

Programming and membership option. Excited to hear what you think

ANSWER

I’d recommend pivoting to strength while maintaining your running fitness until your plans firm up. Specifically I’d recommend the Big 3 + 5 Mile Run plan next, then follow it up with Fortitude to introduce rucking.

– Rob

QUESTION

Do you have any recommendations for a good warm up for an RPFT? (pushups, sit-ups, 5 mile run and chin ups)

ANSWER

See our Ranger School Training Plan which includes specific programming for the RPFT.

– Rob

QUESTION

I’ve been enjoying your Big Cat series of Fire/Rescue programs – it’s great to follow a program that combines Strength, Endurance, and Chassis Integrity. I’ve noticed that you’ve updated your own Strength training to a different approach based on 1RM max percentages. Do you plan on using these new protocols in your older programs?

ANSWER

All of the plans in the Big Cat series deploy different strength progression methodology. Three deploy methodologies which include 1RM efforts and follow-on progressions: Leopard, Lion and Tiger. Jaguar deploys a 3RM effort and follow on progressions. Panther deploys bodyweight programming which is driving by max rep assessments.

Here is a link to MTI’s 8 Different Strength Progressions. I need to update this as I’ve added at least one more (efficient strength).

My own current strength programming is similar to the TLU Methodology. Leopard and Lion also deploy TLU.

I will be updating the Big Cat plans soon – but already several deploy 1RM efforts.

– Rob

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Triathletes Needed to Lab Rat MTI’s Triathlon Programming

by Rob Shaul

UPDATE – WE’VE RECEIVED ALL THE LAB RATS WE NEED FOR THIS TRIAL.

By Rob Shaul

We recently designed training plans for Sprint and Olympic-distance Triathlons and are recruiting remote lab rats to test our programming.

MTI’s triathlon programming is significantly different than the norm for race programming in the triathlon world. We’re interested to test its functionality, intensity, and effectiveness.

We know the pandemic issues have canceled many races world-wide and figured there might be some fired up triathletes out there looking for something to do. Lab-Ratting our triathlon programming will help us improve it, and give your training some focus and intensity.

Full disclosure – MTI’s triathlon programming includes a race-pace triathlon of some distance, most Saturdays!

Specifically, we’re looking for athletes to complete MTI’s Sprint Distance Triathlon Training Plan.

This will be a 7-week commitment.

Training will start Monday, August 3, 2020.

You’ll need access to a swimming pool and a gym.

Interested? Please email rob@mtntactical.com by Friday, July 31. Include your …