Page 92 – Mountain Tactical Institute

Arete 3.12.20

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MTI’s Top Selling Training Plans for February 2020

by SSD

MTI’s Top Selling Training Plans for February 2020

Learn more about our Plans and Subscription HERE

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I am a new subscriber of the Athlete Subscription package and was wondering if I am able to do more than one plan at a time? As of right now, I have only started the Army APFT plan and would like to improve my rucking, swimming, and all-around fitness as well. If I were to do a ruck training plan, a swimming plan, and the APFT plan, would that screw up the progress timeline? Or would it just be better to stick to one plan? Please let me know and if you have any recommendations or tips.

ANSWER

Best not to combine plans. One that includes APFT work + pull ups, running, rucking and a little swimming is the Ranger School Training Plan. I’d recommend you do it, but drop the prescribed rucking distances by 50% of you’re just starting out.

If you don’t need to be focused on the APFT, and are interested in improving strength, work capacity, endurance (ruck, ruck, swim), chassis integrity (core) and tactical agility, I’d recommend Barbossa, the first plan in Pirate series for military SOF with water-based mission sets.

– Rob

QUESTION

What do you recommend/use for sand bag filler? I currently use pea gravel.
I’m wondering if there is a better option…Thanks!

ANSWER

We use rubber mulch … you can buy it from Home Depot or other garden stores. It’s cheap, and works well. For an 80# bag, using our bags, you have to combine the mulch and sand as the mulch is too bulky to stuff all 80# in. It does work well for 40 and 60# bags.

– Rob

QUESTION

In regards to the programming is with the RASP training plan are the time limits for the Saturday rucks time to complete the ruck, or minimum time under ruck?

ANSWER

From Week 1:

SESSION 6
Obj: Long Ruck

Ruck 8 miles over uneven, hilly terrain. Load: 35# ruck and

10# rubber rifle, sledge hammer or dumbbell.

1:40 hr Time Limit

– This means you have to complete the 8 miles in 1:40. It’s okay if you go faster. Don’t overthink it.

– Rob

QUESTION

I have purchased a couple of your programs. I am 61 years old, active as a mountain biker and snow skier, but have not been to the gym in awhile. I feel like I am losing muscle mass readily and would like to slow the inevitable down if possible and ideally bring some of that muscle back. Can you recommend a general, well rounded program to get me started down that road.

I have recommended you guys to many over the last couple of years.

ANSWER

If you want a multi-modal plan, I’d recommend SF45 Bravo, which trains strength 2x week, and also trains work capacity, endurance, and chassis integrity.

If you want to focus just on strength, I’d recommend the M/W/F sessions from MTI Relative Strength Assessment Training Plan.

I’m assuming you know your way around a weight room and are familiar with basic barbell/free weight exercises. If not, do the Bodyweight Foundation Training Plan.

– Rob

QUESTION

I’m training for Mt. Marathon in Alaska on July 4. I need a training plan for this 5K with 3K elevation gain.

Do you think cutting the intensity of the Alpine training plan in half would work for this type of race? It’s more than I need but I like the mix of running, mountain climbing and strength training.

ANSWER

Better would be the Ultra Running Pre-Season Training Plan and do all your long runs on trails with vertical gain/loss.

If not – the Alpine Running Plan as prescribed – but drop the weight for the 5-mile run and increase the distance to 7 miles. Do the long run on trails with plenty of vertical gain/loss.

– Rob

QUESTION

I intend to try out for National Guard SF. If training time isn’t an issue
(I plan on progressing through the APFT plan IOT to take my APFT, then move
into the Top 5, and then the Ruck Based Selection), is there a reason I
should use the SFRE versus Ruck Based Plan?

ANSWER

The plans are different because the events are different. SFRE is generally 2-3 days and SFAS is 2-3 weeks. You can use the RBSTP for both.

– Rob

QUESTION

I just started doing your Jaguar program after a pretty long layoff from the gym. After doing the TAC SEPA Box Jump Lap Complex, my knees are killing me. I cut the second round out for the workout because I could feel they were taking a beating towards the end of round 1. In your opinion, would it be better to simply keep the volume cut in half and let my knees get used to the training, then add it back in as I am getting used to the exercise, or should I substitute another exercise to keep the volume up? I don’t have any existing knee problems but I am a big, 6’3 280lbs.

ANSWER

Options …. swap to the TAC SEPA Tactical Pro Agility Drill … or drop the size of the box to 8 or 12″.

– Rob

QUESTION

I am working through your hypertrophy for skinny guys and set to finish at the end of the week. As this is a 4 week program I’m obviously still a skinny guy.

What plan would you recommend I do next if my fitness goals for over the winter are to try and gain muscle mass?

ANSWER

This is the only plan we have that is solely focused on hypertrophy. My recommendation:

1) Roll right in and do another round of the Hypertrophy for Skinny Guys Plan which will be 8 weeks total.

2) Follow it up with 5 weeks of strength – specifically the MTI Relative Strength Assessment Training Plan.

3) Re-Do the Hypertrophy Plan (4 weeks)

You can roll right in and re-do the plan. Then after, focus on strength, then go back.

– Rob

QUESTION

I’ve already purchase the BJJ training plan (a few months ago) and was using it here and there.

I recently had my first competition and felt my strength and conditioning wasn’t up to par with my competitors (granted I didn’t really follow a S&C program leading up to it).

I want to avoid that happening again so I went back into the program details to see what, if anything, it said about competition prep.

I have 13 weeks until my next competition and the program seems to fit my schedule leading up to it (3 sessions per week, so the 6 weeks of training would total 12 weeks time, and the deload week would be the week prior to the competition)

So I guess my question is, is this a good approach using the program in this manner to prep for my competition? I feel like the answer is yes, but I guess I’m looking for validation from an expert to make sure I’m prepping correctly.

Thanks for you let time.

ANSWER

Sure – esp. if you’re also doing a lot of BJJ training as well.

– Rob

QUESTION

Hi. I am almost through your fat loss plan and have had good results – 6-7 lbs. down without much improvement in diet and feel great. Will clean up the diet a bit for the next phase. Was looking for a plan suggestion based on the following (slightly incoherent) list of attributes/objectives:

1. 39-year-old male looking to lose 30-40 more lbs.

2. Have good garage gym with barbell, pull-up station, kettlebells, sandbag, rings, box jump, and rowing machine.

3. Current sports are tennis and trail running.

4. Somewhat limited by time due to small child and busy job. Can set aside an hour most days but can only do longer maybe 1x/week.

5. Legs are “strong enough” based on barbell maxes. Could use more explosiveness/agility.

6. Primary weaknesses is pull-ups (due largely to too much bodyweight) but also grip strength.

What plan would you recommend for this mess of attributes/objectives?

ANSWER

Johnny next. It’s the first plan in our Country Singer Packet and concurrently trains strength, work capacity, endurance, and chassis integrity.

– Rob

QUESTION

I am researching your workout and nutrition plans and am wondering if its suggested in using any sort of protein shakes/powders after workouts. If so is there a specific brand that helps keeping the sugar and carb intake down?

ANSWER

No. We’ve actually studied this and found post-workout shakes have negligible effect on performance improvement.

https://mtntactical.com/knowledge/mini-study-results-postworkout-recovery-shake-negligible-effect-assessed-fitness-improvement-strength-work-capacity-endurance/?highlight=post-workout

– Rob

QUESTION

I am in the second week of my APFT Plan, and things are going generally well. The push-up progressions seem to be right on.

My question is about the sit-ups. I am a tall, thin guy and sit-ups have always been the most challenging PT test exercise for me. In the sit-up progressions, I find myself starting to grind really hard during the 4th or maybe even 3rd round. I then start missing intervals and taking extra rest to slog through the rest of the reps. Is there a scaled version of the sit-up that you would recommend, similar in purpose to the knee push-up, that I should be doing when my sit-up form and tempo start to deteriorate? Or should I keep on limping through the last couple of rounds without paying attention to the timer as much? Also, do have have any lower back exercises you would recommend to balance sit-ups, and/or can the lower back recovery plan be done in tangent with the APFT plan?

Thanks for your advice, and let me know if you’d like more info or a better description of my issue.

ANSWER

Stick with the prescribed situp reps, but increase the interval to 90 seconds.

– Rob

QUESTION

I completed the Hypertrophy for Skinny Guys and I loved it.

I read Why We Get Fat and followed that and your diet recommendation.

I gained 11 pounds and gained definition to the point where my wife commented, “You look jacked!” So, that was cool. I also noticed an increase in strength as all of my lifts got much heavier over the course of the program. I believe in your process and I am ready for more.

I am entering my 5th year on a Hotshot Crew, my first as a squad leader. With that being said, I just want to be able to out hike and outrun my guys. I wont be doing the labor intensive stuff anymore as this is more of a supervisory position. I’ve seen your programming specific for Wildland guys but I wanted your feedback on the idea of stacking “Running Improvement” and “Peak Bagging” or “Ultimate Work Capacity” given my goals.

Thanks for the help.

I appreciate your willingness to answer these questions and I love what you are doing.

ANSWER

Thanks for the kind words – glad our stuff worked for you.

Rather than cobbling together two plans, I’d recommend you complete the Alpine Running Training Plan – which includes vertical feet climbing under load, and extended running. This is a 7-week plan and you’ll want to complete it directly before reporting to your crew.

If you’ve got more than 7 weeks, work through the plans/order in the Wildland Fire Training Packet until your 7 weeks out.

– Rob

QUESTION

I purchased your women’s country singer packet. I’m 52 active I run quite a bit but have never been into resistance training or weights. Not over weight probably at my perfect weight or close. I have not started the country women’s packet yet because I am a little intimidated by the time involved. I can run for and hour easy but to work out for an hour w weights is a stretch for me. I would be curious about a 3 week program that would
Include more running and shorter resistance sessions.

ANSWER

Are you comfortable training with barbells/dumbbells? If so, complete Patsy, only do the warm up and Part (1) in the gym-sessions, and change Thursdays ruck to a run and follow the same progression. You’ll be in the gym 2 days/week, and running 3.

If you’re not comfortable training with free weights, we can refund you for the Country Singer Packet and I’d recommend SF45 Delta – which deploys bodyweight strength and lots of running.

– Rob

QUESTION

I was planning on going for JTF2 selection in October 2020. What program and/or series of programs do you suggest?

ANSWER

I haven’t been able, in all these years, to learn enough about the specifics of selection to confidently design a specific JTF2 plan. The main issue is the amount of swimming at selection.

From what I do have I’d recommend the DEVGRU Selection Training Plan. I just updated this plan last month, and my sense is the PFT work, rucking and swimming in the plan will transfer well. I’d recommend doing the prescribed swimming in the plan without fins. As well, add in some tread work.

This is an 8-week plan. What I’d recommend is completing the plan now, then dropping into the plans/order in the Pirates Packet -which are designed for tactical athletes with water-based mission sets, then re-completing the DEVGRU Plan 8 weeks directly before selection.

– Rob

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The Gratitude Enhancing Power of “Appreciate You”

by Rob Shaul

By Rob Shaul

I was first on the receiving end of “Appreciate You” from a veteran, high-level mountain guide and athlete who I trained years ago. I can’t remember what I’d done to earn it, but I remember receiving an email of gratitude from her, and instead of signing off with “Thank You,” she wrote, “Appreciate You.”

I’d received many “thank yous” before in my life, but this was the first, “Appreciate You” – and I was struck at how much more gratitude it expressed and meaning it had for me. Perhaps because “thank yous” are so common, they’ve lost a little meaning, but for whatever reason, “Appreciate you” seemed full of more true, heartfelt, gratitude. I knew she was truly thankful and it changed my relationship with her.

I’d forgotten the gratitude enhancing power of “Appreciate you” for several years, but recalled it a few months ago, and have begun selectively replacing the typical “Thank You” in my speech and correspondence with “Appreciate You” with my family and others who have above and beyond to serve me or people close to me.

I’ve found “Appreciate You” much more accurately expresses my heartfelt gratitude, and before choosing to use these words, it causes me to pause for perspective, and be in the present.

I’ve written before how perspective and presence are the two gifts we receive when we reflect with true gratitude. And now I’ve discovered these gifts also come when I speak or write “Appreciate You” to someone who’s truly earned my gratitude.

I’m not sure if the recipients of my “Appreciate Yous” have been as impacted I was when I first read those words directed at me, but I sure hope so. Regardless, speaking or writing them has enhanced my gratitude, and enriched my life in a small, but powerful, way.

Try it. You’ll see.

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Arete 3.5.20

by Rob Shaul

Military / National Security / Foreign Affairs

All US troops to leave Afghanistan in 14 months if Taliban meets commitments of peace deal, Defense News
SpaceX’s founder tells US Air Force the era of fighter jets is ending, Air Force Times
If U.S. Forces Have to Leave the Philippines, Then What?, Rand Corp
North Korea Fires Missiles In First Test Launch In Months, Forbes
Expect Congress to block Africa troop cuts, says defense panel chairman, Defense News
Using Global Media Big Data to Understand China’s Soft Power Efforts, Strategy Bridge
Video shows US military vehicle running a Russian military truck off the road in Syria, Task & Purpose
Saudi students resume training at Navy bases with new firearm restrictions, War is Boring
Trump Pushing for Three-Way Arms Control With Russia, China, Real Clear Defense
Drones and the Legality and Ethics of War, Small Wars Journal
Russia refuses to guarantee safety for Turkish Air Force in Syria, Pravda Report
Top Marine official bans Confederate-era paraphernalia at all Corps bases worldwide, War is Boring
Special Operations as an Innovation Laboratory, War on the Rocks
Angela Merkel says racist attacks in Germany of ‘deepest concern’, DW.com
AFRICOM kills Shabaab commander behind Manda Bay Airfield attack, Long War Journal
Two-thirds of troops support allowing transgender service members in the military, Pentagon study finds, Marine Corps Times
The Navy’s investigation into Vice Adm. Scott Stearney’s suicide, Navy Times
Corona chaos hits biggest hospital, Norway News
Turkey’s Erdogan will not win the war in Syria, USA will fail too, Pravda Report
Chinese destroyer shot weapons-grade laser at US Navy aircraft in the Philippine Sea, War is Boring

First Responder / Homeland Security / Wildland Fire

Is Artificial Intelligence (AI) a Threat To Humans?, In Homeland Security
Neb. volunteer firefighter dies shortly after fighting grass fire, FireRescue1
Former St. Louis Officer Gets 7 Years for Russian Roulette Killing of Fellow Officer, Police Mag
To boost hiring, Ky. state police changes applicant requirements, Police One
Coronavirus considerations for law enforcement, Police One
Firefighters not safe under new chief, current and former FD members say, FireRescue1
Brush fire has burned about 20% of Kahoʻolawe, Wildfire Today
Walmart designates reserved parking spaces for law enforcement, Police One
Fire agencies say they have adequate plans to deal with coronavirus outbreaks among firefighters, Wildfire Today
As Domestic Terrorists Outpace Jihadists, New U.S. Law Is Debated, NY Times
2 dozen first responders quarantined for coronavirus in Wash., FireRescue1
Former fire chief sheds light on factors leading to resignation of 18 FFs, FireRescue1

Mountain

Buying Used Snow-Cat For Personal Use, Unofficial Networks
Classic Desert Tower Routes from 5.10-5.12, AAI
Lightest REI Tents Yet: Flash Air 1 & 2 Out Now, Gear Junkie
UV Protection vs Polarized Sunglasses: Comparison Guide, Globo Surf
Mountaineering’s Drug Problem, Gear Patrol
The Long and Frozen Road—Expedition Ice Skating in the Arctic Circle, Adventure Journal
Matt Cornell free solos Hyalite Canyon testpiece, Nutcracker (M9 WI5+, 450′), Alpinist
The Next Great Adventure Hubs, Outside
Q&A: Bill Lockwood, Asolo USA’s new GM, SNEWS
10 Best Climbing Holds In 2020, Globo Surf
Coronavirus Is Causing a Freeze-Dried Food Freak-Out, Outside
Accomplished Polar Explorer Community Defends Nat Geo Expose on Colin O’Brady, Adventure Journal
Mt. Bachelor Sued For $30 Million Over Two Tree Well Deaths On The Same Day, Unofficial Networks
Streamer Fishing: Essential Tips to Catch Huge Fish This Spring, Gear Junkie
You Know That Feeling of Freedom You Get From Alpine Outings? It Has a Name, Adventure Journal
The World’s Hardest Ice Climb? Mission to Mars at Helmcken Falls by Tim Emmett, Klemen Premrl, Planet Mountain
Mixed Metals and Galvanic Corrosion: Ticking Time Bomb or Tempest in a Teapot?, Climbing Mag
Not Just ‘Pretty Strong’, Mountain Hardware

Fitness / Nutrition / Health

Stop Touching Your Face!, NY Times
How to Use Airtable, Trello, and Other Apps to Fix Your Life, Wired
You Don’t Need a Face Mask for Coronavirus, NY Times
An Introduction to Running Cadence, Breaking Muscle
The Skeptic’s Take on Altitude Training, Outside
People who eat a big breakfast may burn twice as many calories, Science Daily
Lazy Keto: Worth the Hype or Just a Dirty (Keto) Trick?, Mark’s Daily Apple
Five Reasons Why Sport Is Going Vegan, Forbes
Coronavirus’ Top Targets: Men, Seniors, Smokers, WebMD
Pot Use Among Seniors Nearly Doubled in 3 Years, WebMD
Exercises to Relieve Hip Pain, Outside
The Best GPS Running Watch, NY Times
Adaptation Is Not a Bad Word, Body Confusion Is, Breaking Muscle
When should you eat to manage your weight? Breakfast, not late-night snacks, Science Daily
How to Exercise While Fasting, Mark’s Daily Apple
Shoot For Total-Body Strength With The Rolling Pistol Squat, Men’s Health
Top 20 Health Trends That Will Stand the Test of Time, Muscle & Fitness
Supplement Labeling Fraud is Widespread, Nutritionfacts.org
The Hidden Link Between Freediving and Mountaineering, Outside

Interesting

How people around the world see democracy in 8 charts, Pew Research
Germany and Spain scramble to reverse the flight of youth, The Guardian
Suunto 7 Wear OS GPS Watch In-Depth Review, DC Rainmaker
We Just Found New Evidence the Ford Bronco Will Have a Stick Shift, Gear Patrol
A Boat Fire Killed 34 People, and We May Never Know Why, Outside
Untangling Warren Buffett’s unique firm, Businessweek
The problem using Sweden as an example of a socialist model that works? Sweden ain’t socialist, American Enterprise Institute
Vatican to open archives of Holocaust-era Pope Pius XII, BBC
The Best Kitchen Trash Can, NY Times
Not a ‘math person’? You may be better at learning to code than you think, Science Daily

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Q&A 2.27.19

by SSD

QUESTION

Good afternoon coach. In 2 years I am going to try out for special forces. I’m also very curious about getting into mountain climbing as well. What would be a good plan for me to follow and would it be beneficial to my plans of going to selection?

ANSWER

Greek Heroine Series, starting with Helen.

– Rob

QUESTION

I’m about to start the virtue plans, starting with humility. With the army’s ACFT coming into effect later this year, I’d like to start training leg tucks, which are currently one of my weakest events. Is replacing EOs in humility a good place to start, or would you suggest I add them in addition to the plan, or even do something entirely different?

ANSWER

Sure – replace the EO’s in the plan, and/or work them into every chassis integrity circuit.

– Rob

QUESTION

I just read the killer fitness challenges article and intend to give a few of them a try soon, but have a question about the burpee challenge in particular.

What exactly makes for a “correct” burpee during this challenge? Specifically, how high of a jump will count? It seems like there is an incentive to not explode as much as possible in the jump because it will take longer and expend more energy, so I was wondering if you use some kind of metric such as feet must simply leave the ground or anything like that. Or is it just on the athletes honor to push as hard as possible each time?

Thanks for what you guys do, I really enjoy the programming.

ANSWER

On your honor on our side. The CrossFit guys would have you jump over something like an unloaded barbell.

Up to you.

– Rob

QUESTION

I’m interested in training remotely with you. I just accepted a Smokejumper Rookie position beginning May 4th, and looking to program my next 3 months of training. I’ve tried a sample week of the optional training (Smokejumper Selection), however with where I’m at physically, my equipment access, and including cross-training, I’d probably make a few changes to the program to fit my needs.

I’m wondering if the best move for me is to purchase a subscription for the next three months, then possibly cancel to program other PFT specific components (essentially self-programming with the smokejumper package as the base), or to purchase the rookie smokejumper package and improvise my own small changes. I’ve been really interested in mission-specific programming and outcomes (for example Himalayan climbing vs. Rookie Training), and have heard awesome things about the program you all are running from folks both in Jackson and out of Jackson.

I don’t want to step on any toes by purchasing the subscription then canceling, however, I’m really looking to create the best program for where I’m at and some equipment constraints March and April.

Let me know what works best,

ANSWER

It’s a little unclear what you’re asking.

If you’re asking if it’s okay to subscribe, print out a bunch of programs, then unsubscribe, I can’t prevent you.

Some douche bags do this. Please don’t be one.

– Rob

QUESTION

I am just starting to improve my fitness after having my second baby this past fall. She is 4 mo now and so I am cleared to progress in my training. I did some prenatal/postnatal fitness classes (strength training program for peripartum folks at my local cross fit gym).

I have started back to running but am very slow (11-12 min miles for five miles was my latest trail run 2 days ago). My core strength is still also pretty low.

I’d like to complete a 50K trail race in October so I have lots of time to prepare. My goal would be to finish (not trying to win the race or anything like that for my first ultra!).

I was looking around at the various run training plans and wondering what you’d recommend for a series plans for my situation? I have the monthly membership.
The core strength for runners looks great, but will that be included in some of the other general running plans?

Appreciate all your great plans and excited to get back to a higher level of fitness again!

Thanks for helping me have a plan for doing that effectively.

ANSWER

By my count you’ve got 35 weeks until Oct. 1. Also – I don’t have a 50k Ultra Plan, but do have a 50 Mile Ultra Plan … Here’s what I’d recommend:

Weeks Plan

1-5 Running Improvement Training Plan Weeks 1-5

6 Total Rest

7-11 Running Improvement Training Plan Weeks 6-10

12 Total Rest

13-17 Running Improvement Training Plan Weeks 11-15

18 Total Rest

19-26 Ultra Pre-Season Training Plan

27 Total Rest

28-35 50-Mile Ultra Training Plan, But repeat weeks 1, 2,3, then jump and do week 5, then do Week 4 before your event … so it would look like this:

Week Week in 50-Mile Ultra

1 Week 1

2 Week 1

3 Week 2

4 Week 2

5 Week 3

6 Week 3

7 Week 5

8 Week 4

Each of these plans includes general strength and chassis integrity (core) training – so you wouldn’t need to add on anywhere.

– Rob

QUESTION

I currently want to improve my 1.5 mile time for Air Force BMT. I only have about 8 weeks until I ship out for basic training. I am currently at 11:40 mile and half run. Which program would you recommend for me?

ANSWER

USAF PFT Training Plan.

– Rob

QUESTION

I have an athletes subscription and am currently training on the military on-ramp plan. I like it enough that I find I want to find something that my girlfriend (civilian) can do but there’s not a whole lot of information on whether the plans are unisex or if there are plans specifically suited to women. As for her fitness she is what I would consider your basic active female (plays sports and does cardio but not a whole lot of coordinated physical training).

I’m interested in hearing your thoughts. Thank you and have a nice day, cheers!

ANSWER

Most our training plans are unisex (assessment-based), or include scaling for women. For example, the plan will say 4/8x Pull Ups – which means 4x for women, 8x for men, or it will say, 8x Hinge Lift @ 95/135# – which means women use 95#, men us 135#.

This includes the Military OnRamp Training Plan … she can do that with you. Another option would be the Bodyweight Foundation Training Plan.

– Rob

QUESTION

Just rolling of SF45 foxtrot.

I’m currently 5 months out from the Seventy48, a seventy mile race with a 48 hour time limit. I’m paddling a sea kayak.

I’m looking for a plan that will support and build core strength 2-3x per week to supplement swimming 2x week for endurance, and paddling Saturday (either technical skills or intervals) and Sunday (easy distance).

What would you recommend?

Also I’m co-opting your phrase “the mountain doesn’t care” when teaching kayaking skills with “the ocean doesn’t care”. I am giving you full credit though :).

ANSWER

Chassis Integrity Training Plan.

– Rob

QUESTION

A few friends and I used the Ruck-based selection program to prepare for selection, and we were successful. I have had a subscription to your service since I have returned. I have completed Operator Hector, and I am on week 6 of Achilles. I will be attending MCCC in July, with the Q course following in Jnauary.

I am 37. 69″ Tall. 205lbs. I have bad Achilles tendonitis in my left ankle. I have had a meniscal debrievement on the left knee, and I have(at this time) unrepairable meniscal damage on the right knee. I also tend to have pain in my IT band on my right side, but the pigeon stretches and foam rolling helps out alot.

My fitness goals are to reach a healthy weight of 185-190, with a body fat around 12 percent. I would like to be running 2 miles in under 13 min, and be durable enough to conduct the long distance foot marches that I will be doing during the Q course. Other performance goals are to bench 315, squat 405, and deadlift 495. So a 3, 4, 5 plate. If you could provide me with a suggested next training plan that I should use to begin work towards my goals, I would appreciate it. I am able to do two a days at least 3 days per week, but my current unit requires a foot march on Wednesdays.

My wife has also started working with me on days that we can. Her fitness goals at this time are general fitness with primarily weight loss, but she needs a lot of work with mobility and stretching. She has sciatica from a previous back injury that she is forced to work through, as well as knee, hip, and shoulder pain. She is working to reduce inflammation through diet at this time and would like to know if a particular plan would be good for her to get started.

Thank you and your team for all that you do

ANSWER

Training? Now I’d recommend the Big 3 + Run Training Plan. After, drop back into the Greek Hero Series with Ulysses and continue with those plans. Complete the Special Forces Qualification Course Training Plan the 6 weeks before starting.

Your Bodyweight? – if you’re fat 95% of it is diet-related. Here are our nutritional recommendations … do these but cut the “cheat day.”

Wife? I don’t have a mobility or flexibility plan – and it seems that’s what you’re asking for. In terms of fitness, I’d recommend Bodyweight Foundation.

– Rob

QUESTION

I am trying to create a workout plan that can be diverse to a broad array of Soldiers in various levels of fitness.

We do have access to on post facilities such as:
1. Crossfit Gym
2. Regular Gyms
3. Indoor Pool
4. Tracks

Which plan would be recommended for this type?

ANSWER

Virtue Series starting with Military OnRamp.

– Rob

QUESTION

I am needing help in finding the right workout program. I am starting the police academy in December 2020. I watched one of your videos describing MTI training philosophy on to focus on base fitness and then hone in on specific training. I tried to figure out the plans I would use but I am having a hard time putting it all together. If you have a suggestion I would really appreciate your input.

ANSWER

Start with the LE OnRamp Training Plan.

Next, drop into the plans/order in the Spirits Packet. These plans are designed for full-time LE Patrol/Detective and concurrently train strength, work capacity, chassis integrity, upper body hypertrophy, short endurance, and tactical agility. Start with Whiskey and follow the plans in order.

Finally, complete the LE Academy Training Plan the 6 weeks directly before the academy.

– Rob

QUESTION

I hope this email finds you well and thanks again for your relentless work -I always appreciate your emails and the valuable insights they provide.

Rob I wanted to ask you if you have ever done any studies on the effect of music and associated ‘sounds’ that can help or hinder an athletes performance?

I know that there is a base line understanding that some music can provide a lift in adrenaline however I was wondering if this has ever been formally captured scientifically?

ANSWER

No – and I won’t, but I did read about some research into the best workout music in one of the many sports performance books I’ve read over the years.

Could have been in, Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance or Psyched Up: How the Science of Mental Preparation Can Help You Succeed, or The Mindful Athlete: Secrets to Pure Performance, or Faster, Higher, Stronger: How Sports Science Is Creating a New Generation of Superathletes – and What We Can Learn from Them….

Sorry, I can’t be any more specific. You might want to search Google Scholar. Whatever I read didn’t impress me enough to take action.

At MTI, music choice is to entertain the coach (me), not the athletes. We pretty much play only Tool or Country. Sometimes I’ll make ’em suffer and put on Taylor Swift or Katy Perry just to be a dick…

– Rob

QUESTION

In regards to the 3 week pull up and push up training. I can barley do one pull up. How do I calculate and incorporate that into the training?

ANSWER

Do 5x Negative Pull Ups for all the pull up progressions.

– Rob

QUESTION

So I’m looking through your programs, and I cant seem to find something that completely works with sar tech selection. the ruck based selection work up is perfect, but the distances are unnecessary for sar tech. it’s almost like it would be a combination of rasp prep and mountain warfare school prep, with double the weight (at least) and half the distances as rasp. there is very little swimming (enough to warrant the 1 day a week from rasp), and the majority of events and time spent moving are ruck runs/loaded runs through snowy, mountainous, and wooded terrain in mukluks with heavy (90+ lbs) rucks on.

the fitness test consists of:

1.5 mile run (<10.15)

31 push ups

33 sit ups

8 chin ups

450m shuttle run

2x 6m rope climbs

(<17 mins)

with a direct transition to the pool for a 675m swim <20 mins.

the rest of the time is spent on calisthenic smokers (focusing on static holds and push ups), and nav or survival skill classes and applications.

is there anything I’m not seeing that you could recommend?

ANSWER

DEA FAST Training Plan.

Replace the 12-mile ruck for time @ 45# with a 6-mile ruck for time at 90#. For the intervals, use the MTI Rucking Calculator and do 2 rounds of 2-mile intervals, with a 10-minute rest between.

For the mini-event rucking, cut the prescribed distance in half, and use a 90# ruck.

Email questions.

– Rob

QUESTION

I am four weeks into the in-season ski maintenance program (ski season starts late in Eastern WA). My strength and conditioning are much better than last year thanks to your program, but I am having what seems to be tendonitis/ overuse type discomfort in both knees. I’m 44. Do you typically scale the sets / loads for older clients?

Due to a back injury last spring, I was unable to do much off-season strength work until way too late. So some of the soreness may be because I did not build enough of a base.

I appreciate your work, and would appreciate any thoughts you may have.

ANSWER

Can’t help much there … if it’s both knees could be typical arthritis which comes with age. Mine started when I was 44.

Scale? I’ve modified range of motion for athletes 60+ and you could try that.

– Rob

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LAB RATS NEEDED FOR PUSH UP/PULL UP MINI-STUDY BEGINNING MARCH 2, 2020

by Rob Shaul

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

By Rob Shaul

MTI is calling for remote lab rats for an upcoming, narrow and focused, 3.5 weeks, 3-day/week Mini-Study comparing the effectiveness of two progression methodologies to improve max rep Hand Release Push Ups and Pull Ups.

This will be a focused study, just on Hand Release Push Ups and Pull Ups, and can be completed simultaneously with your current training.

Specifically, we’re interested to see if we can identify which progression works best to max rep hand release push ups and max rep pull ups.

This mini-study will begin Monday, March 2. Deadline to apply is Saturday, February 29, 2020.

Details

Lab Rats will be broken into 2 groups: Group A, and Group B. Both groups will complete a max rep Hand Release Push Up and Max Rep Pull Up efforts, then each will complete a different progression.

Group A will complete MTI’s Density progression for Hand Release Push Ups and Pull Ups, three days/week.

Group B will complete MTI’s take on a “Grease the Groove” progression 5 days/week. “Grease the Groove” is made popular by kettlebell guru Pavel Tsatsouline, and involves completing multiple sets of both Hand Release Push Ups and Pull Ups each day, but far below max effort. More HERE on the general theory.

Each group will perform its individual progression for 3 weeks, then on the Monday of week 4, each will re-assess Max Rep Hand Release Push Ups and Max Rep Pull Ups and we’ll compare results.

Lab Rats will be able to complete these progressions on top or in addition to their regular current training, we just ask that for the duration of the study, they not complete any additional push up or pull up work.

Required Equipment: Pull Up Bar. Lab Rats in Group B (Grease the Groove) will need easy/quick access to a pull up bar throughout the day (think getting up from your desk, doing a quick set of pull ups, then sitting back down and going to work again.)

Cycle Duration and Schedule: This MTI Mini-Study will take 3.5 weeks. It will begin Monday, March 2, 2020 with the initial assessments. On the Monday of Week 4, March 23, 2020, lab rats will re-assess their hand release push ups and pull ups results between the two progressions will be compared.

To Participate

You’ll need to commit to training Hand Release Push Ups and Pull Ups 3-5 days/week for 3.5 weeks, and follow the program as prescribed.
You’ll need to commit to only do this training for your push ups and pull ups. No other push up or pull up-specific training is allowed during the study period as it will skew the results.
You’ll need the required equipment (see above)
You’ll need to be an experienced, fit athlete.
The cycle will begin Monday, March 2, 2020 and end, Monday, March 23, 2020.

This is a focused mini-study which only involves push ups and pull ups. You’ll be able to do other training as well, just no additional push up or pull up work.

Want to be an MTI Lab Rat?

Please email rob@mtntactical.com, and put “Push Up/Pull Up Lab Rat” in the subject line.

Please include:

your age
training experience
If you ready access to a pull up bar throughout the day.
Finally, please verify you can commit to the 3.5 weeks, 3-5 day/week training cycle.

You’ll be assigned to a Group, and provided with further instructions. Training will start on March 2, 2020.

APPLY NOW

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Arete 2.27.20

by Rob Shaul

Military / National Security / Foreign Affairs

Russia Leans on Mercenary Forces to Regain Global Clout, Small Wars Journal
Germany: Injury toll rises in carnival attack, DW.com
Why no retired generals oppose America’s forever wars, Salon
Libya Asks U.S. to Set Up Military Base Against Russia, Small Wars Journal
Which Country Spends Most Per Person On Defense? It Might Not Be The One You Think, In Homeland Security
Analysis/Commentary: Pentagon Announces Army 1st SFAB Deployment to Counter Surge in Violent Extremism and Russian/Chinese Competition, Small Wars Journal
Cook stabbed sub shipmate, service says, Navy Times
The US Should Get Ready for Syria’s Return from War, Defense One
Air Force Overhauls Special Warfare Development, Training, Military Times
We salute the Army crew that named their tank ‘Baby Yoda’, Small Wars Journal
Turkey’s Nationalist Course, Rand Corp
Duty and Compensation in the Reserve Component: One Weekend a Month, Two Weeks a Year, and a Bunch of Unpaid Work, Modern War Institute
US unable to trace $716 million worth of weapons given to Syrian rebels, Intelnews.org
US military dependent tests positive for coronavirus in South Korea, Stars & Stripes
How the Philippines’ Withdrawal from its Security Pact with the US Could Threaten the Country and Region, Small Wars Journal
How to Train Your AI Soldier Robots (and the Humans Who Command Them), Rand Corp
Palestinian militant groups appeal for Bitcoin donations to promote jihad, Long War Journal
How to Fix U.S. Special Operations Forces, War on the Rocks
Erdogan says two Turkish troops killed in Libya, Al Jazerra
Want to know more about Muslims and Islam? We’ve got an email course for you, Pew Research
Mexican Drug Cartels Are Violent — But They’re Not Terrorists, Small Wars Journal
Germany not considering closing borders due to coronavirus at moment: spokesman, Reuters
Pentagon Defends Handling Of Traumatic Brain Injuries In Iranian Attack, Defense One
Was Iwo Jima worth the cost?, Navy Times
The 9 Best Free Online Data Science Courses In 2020, Forbes
Will American Firms Put America First?, Foreign Policy
Navy’s 7th Fleet to screen all personnel before boarding ships amid coronavirus threat, Stars & Stripes

First Responder / Homeland Security / Wildland Fire

13-year-olds charged with murder in library blaze that killed 2 FFs, FireRescue1
Video: Man charges at Texas LEOs with knife after being shot 7 times, Police 1
New Kentucky Law Requires SROs to Carry Guns, Police Mag
FFs, families plan appeal after judge dismisses lawsuit in 3 FF LODDs, FireRescue1
Wildfire burns thousands of acres on Hawaii island, Wildfire Today
North Carolina woman assaults air marshal, threatens to stab everyone aboard United Airlines flight, LE Today
2 FDNY FFs arrested in NJ for repeatedly crossing police lines at fire scene, Fire Rescue One
2020 Professional Reading List Announced!, Wildland Fire Leadership
Fla. fire station stops offering parking for donations after ethics probe, Fire Rescue One

Mountain

WATCH: A Day in the Life of an Alta Ski Patroller, Powder
World’s Best Kayaker Seeks Full-Time Employment, Outside
Himalayan wolf discovered to be a unique wolf adapted to harsh high altitude life, Science Daily
10 Best Kiteboarding Spots In The World, Globo Surf
New Kentucky Law Requires SROs to Carry Guns, Gear Junkie
Transformation in the Winds, Arcteryx
Winter Climbs 2020: Kobusch Launches Summit Push, Txikon in BC, Urubko Retiring?, Adventure Journal
Now Is the Best Time to Buy Winter Gear, Globo Surf
Swiss Adventurer Attempts 1000KM Solo Crossing of Lapland in Winter, Adventure Journal
Do You Fret Over Declining Performance As You Age?, Adventure Journal
6 Best Recovery Tools For Climbers In 2020, Globo Surf
214 Peaks in 1 Week: Running the Wainwrights, GearJunkie
No Friends on a Powder Day, Outside

Fitness / Health / Nutrition

Sorry, USA Cycling, But Gravel Won’t Save You, Outside
Will Red Meat Cause Your Heart to Explode?, Mark’s Daily Apple
Effects of High-Intensity Interval Training in Combat Sports: A Systematic Review with Meta-Analysis, JSCR
Nerding Out on Muscle Growth, Strength, and Rep Schemes, Breaking Muscle
Coronavirus cases among health workers climb, underscoring the chaos on an outbreak’s front lines, STAT
Debating the Value of PSA Prostate Screening, NY Times
Effects of Periodized vs. Nonperiodized Resistance Training on Army-Specific Fitness and Skills Performance, JSCR
You’re Likely to Get the Coronavirus, Defense One
Cannabis use among older adults is on the rise, study says, STAT
Filthy objects we touch everyday, Popular Mechanics
Julius Maddox Bench Pressed 765 Pounds for an Unofficial World Record, Muscle &this Fitness
How a Shipwrecked Crew Survived 10 Days Lost at Sea, Outside
Milk and Juice Are Not as Needed as You Might Think, Ny Times
The American Birkebeiner: A Legacy of Skinny Skis, Stamina and Spandex, REI Co-op

Interesting

Amazon is expanding its cashierless Go model into a full-blown grocery store, The Verge
German Firms Cut Investment for Third Quarter, Bloomberg
What White People Need To Know About Black History, Forbes
Get Ready for Closed Borders and Crashing Markets, Foreign Policy

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Mini Study: Mixed Pacing Equals Intervals Only for 6-Mile Run Improvement

by Rob Shaul

By Rob Shaul

BLUF

This 4-week Mini-Study compared the programming effectiveness of (1) threshold-only running and (2) multi-paced running (threshold, moderate, easy) to improve 6-mile running times. The results found both programming approaches improved average 6-mile run times 7-8%, with no significant difference between the programming approaches.

BACKGROUND & STUDY DESIGN

For years, MTI has effectively used assessment-based interval training to train speed over ground for running, rucking and swimming. A previous ruck run mini-study found that assessment-based interval work outperformed longer, moderate-paced efforts to increase a 3-mile ruck run assessment.

With this mini-study we compare assessment-based interval work (Group 1) with a combination of assessment-based interval work, and longer moderate-paced, and easy-paced efforts (Group 2).

Study Questions:

(1) Will Group 2’s longer distances and different pacing result in an increase in assessment performance?

(2) If so, will this approach outperform interval-only work (Group 1) in improving assessment performance?

Two 3.5-week cycles were designed to test the study progressions above, and MTI advertised for Lab Rats via our weekly newsletter, Beta, which has 35,000+ weekly subscribers.

Lab Rat volunteers were randomly assigned into groups: Group 1 (Interval Only) and Group 2 (Mixed Pace).

The Study was completed in the January-February 2020 time frame, and the study subjects self-reported their pre and post cycle assessment results.

Each Group completed a total of 10 training sessions. These included the two pre and post-study 6-Mile run assessments.

The Mini-Study was designed to complement the athletes’ regular training. We asked participants to avoid all other running during the study duration.

Both groups began the study with a 6-mile run assessment, which was used to prescribe pacing for follow on running efforts using the MTI Running Interval Calculator.

Interval Only Group – Group 1
This group ran only threshold-paced, 2-mile intervals, based on their 6-mile run assessment time. In all, the group completed four training sessions of two, 2-mile threshold intervals, and four training sessions of three, 2-mile threshold intervals. The prescribed threshold pace for each 2-mile interval was approximately 20% faster than the individual athlete’s average per-mile 6-mile assessment pace.

Mixed Pace Group – Group 2
This group completed three, threshold-paced, 2-mile interval sessions, two, 6.5-mile moderate-paced sessions (10-20% slower than their 6-mile assessment pace), and three 7.5 miles easy-paced sessions (20-25% slower than their 6-mile assessment pace).

Below is the programming outline for both groups:

RESULTS & DISCUSSION

A total of 13 individuals with an average age of 37.7 completed the study.

Group 1 (interval only) athletes say an average 7.7% decrease in their 6-mile run time over the course of the study.

Group 2 (mixed pace) saw an average 7.5 decrease in their 6-mile run time over the course of the study.

Below are the individual and overall results.

Study design elements that could have impacted these results could include it’s a relatively short duration (3.5 weeks), and how other training may have impacted running performance.

By design, this study didn’t dictate the athlete’s full training regimen during the study period as we wanted to test the ability to study a focused fitness attribute change without dictating complete programming. This was done to encourage lab rat participation and decrease attrition.

Going in, we had two research questions:

(1) Will Group 2’s longer distances and different pacing result in an increase in assessment performance?

Yes. Group two’s average improvement was 7.5%.

(2) If so, will this approach outperform interval-only work (Group 1) in improving assessment performance?

Yes and no. Group 2 did not out-perform Group 1’s average improvement but did nearly match it.

Overall, I was somewhat surprised by these results as I expected the interval only group (Group 1) to clearly out-perform the mixed pace group. This was not the result.

NEXT STEPS

While neither programming approach was the clear winner, knowing that mixed pace programming performs as well as interval-only programming does give us another programming option for running improvement.

Next steps would be to replicate this study for both rucking and swimming.

Questions, Comments, Feedback? Email rob@mtntactical.com

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Q&A 2.20.20

by SSD

QUESTION

I’ve used many of your plans with great success. I’ve also contacted you at various times over the past few years with questions – I appreciate the answers and everything I’ve learned from MTI.

After finishing my current cycle, I will have 27 full weeks (with a few days to spare) before the next USMC A&S class starts (currently a Rifle Platoon Commander). Pending a slot in this course, how would you recommend structuring the training?

I will need to spend a lot of time in the pool, and I expect that to be an add-on to my regular programming. Need to improve my technique and speed in the water more than doing laps for conditioning as I’m not as proficient a swimmer as I would like to be.

You don’t have to give swim based plans as a recommendation – I expect I’ll probably need to run regular plans with swimming as an add-on – but you can if that’s what you think would work best.

I will be spending approximately 2 months on ship at the beginning of the 27 week training block. The ship gym won’t have barbells and I obviously won’t have access to a pool – a limited equipment plan/bodyweight plan will probably be the main option here.

Latest Test Stats:

~Lifts

Deadlift 1RM – 400 lb.
Weighted Pullup 1RM/Push Press 1RM/Bench Press 1RM: Testing this week. Shooting for 95 lb/155 lb/235 lb respectively.

~Conditioning

MTI Tactical Athlete Work Capacity Assessment: 54 reps.
80-lb sandbag getups in 10 min: 88 reps.
19:10 3-mile run.
3-mile IBA run in boots and cammies: 27:37
4 rounds for total reps – 60 sec 25m sprint/60 sec rest: 41
USMC CFT/PFT Scores: 300/293 respectively.
Bodyweight = 190 lb.

ANSWER

Here’s what I recommend:

Weeks Plan

1-8 Sandbag/Weight Vest/Dumbbell Training Plan – Shipboard

8-14 Barbossa

15-18 Black Beard

19-27 MARSOC A&S Training Plan

Notes –

– If you can’t sneak a sandbag and pair of 25# dumbbells aboard the ship, do the Shipboard Training Plan.

– Barbossa includes a 500m swim assessment and repeats. Repeat the Wednesday (swim) session on Saturday, making this a 6 day week/plan.

– Black Beard – Includes a 1500m Swim Assessment and Intervals. Again, repeat the swim session on Saturdays making this a 6 day/week plan.

Good luck!

– Rob

QUESTION

I have a question. Is there anyway that I can use the fat loss plan on side of the 2 mile improvement plan without jeopardizing growth.

ANSWER

Somewhat depends on your fitness – i.e., if you’re fit enough … but we’re talking a high level of fitness. With MTI programming, it’s always best not to combine plans.

– Rob

QUESTION

Do you have youth plans? or a recommendation for a 14 year old?

ANSWER

At our sister site, prepstrength.com.

– Rob

QUESTION

I hope this reaches you well, I’ve been following your programming off and on throughout my military career as well as being a fire fighter and it has always served me well, so for that, I thank you. Presently, the state of Florida has a 6-day Smokediver selection which includes a PT test (Ranger PFT), Round Robin in full PPE on oxygen including pullups, throwing ladders, a stair climb with high rise pack and hoisting a heavy object up 5 stories via rope, etc. Additionally, there are several smoke sessions each day as well as burn events, searches, and mid-week a go/no-go event, the 9/11 stair climb (110 flights) of which has to be completed with a specific amount of oxygen and time. Attrition rate is approximately 80% for the entire course.

I’m 11 months out and currently following your virtue series (mid way through military on-ramp) to create a strong base before moving into the ruck based selection prep program. My question is, to accommodate some of the gear/O2 workouts as well as the stair climb, should I be substituting ruck-runs with stair climbs, and some of the more sport specific training in lieu of other exercises? As my conditioning progresses I’ll be working in more workouts in coat and pants and slowly increase PPE throughout the year. I know everything you have designed is for a specifc purpose and don’t want hinder my progression by not being as strict as possible with the programming, but also want to make sure I can perform the tasks necessary to succeed. The RBSP seems to hit the vast majority of demands for the course, short of the stair climb.

Apologies for the lengthy email. I appreciate your time!

ANSWER

Yes – get as specific as possible. Not sure you need to ruck – so step ups in full turn out gear is an option, as well as long, 60-75 minute “grinds” – multi-modal sessions in gear. The work capacity in the virtue series should prepare you reasonably well for the work cap you’ll face at the event.

Ruck Based Selection Training Plan? The long rucks in the plan won’t transfer well … I’d recommend the DEA FAST Selection Training Plan as the final plan you do directly before selection … in fact, I’d recommend you do this plan after Military OnRamp, and then again, directly before the event.

You’ll need to make a few changes to the plan …. first, replace the 12-mile ruck assessment with 2,000 8-inch step ups in the same kit you’ll wear at your event. Every time the plan calls to ruck, use a 1 mile = 200x step up conversion and do step ups instead. For the intervals/mini-events, you don’t have to wear your gear but wear a pack that weighs the same.

The DEA Fast plan also includes swimming – you can skip it.

Finally, I’d recommend that for one of the work capacity events during the week, and for every weekend mini-event, you wear your gear. For the weekly work cap event, go on oxygen as well.

– Rob

QUESTION

I am looking to start on one of your programs but don’t quite know which one i should get. I am a flight nurse and looking for functional workout to help with work (carrying things, twisting and lifting motions) I also ski multiple times a week in winter and Bike just as much in the summer. I also snowmobile ski so having the ability to muscle around the machine. I am looking for work capacity, strength and endurance. I dont want to bulk up so nutrition is key as well. Can you advise me on which one to get. If you have any more questions please ask. Looking forward to hearing from you

ANSWER

I’d recommend the plans/order in the Greek Heroine packet of plans beginning with Helen. These are designed for multi-sport mountain athletes but include no-joke strength, work capacity, endurance (run, uphill under load), and chassis integrity (core) which will transfer well to your job.

– Rob

QUESTION

I’m struggling to make the Touch Jump Touch progressions in the Backcountry Ski plan.

I barely made it through week 4’s 20/30 intervals, and simply died on week 5’s Tuesday session yesterday.

My question – should I 1) rest more between intervals, ie 40 seconds, or 2) break the 20 intervals into subsets, say 7 each and take a longer rest between subsets, or 3) do as many as I can until I’m gasping(about 14 sets)?

I’m making all the other progressions without too much struggle, including the LegBlasters.

Fortunately, I built an extra week into the schedule before my big trip so I can do week 5 twice.

One other comment – I think the plan needs a few ‘mini’ events. I did a long 2 day trip last weekend(invited at the last minute) and while I was plenty strong, I feel a few 120+ minute Saturday sessions, like you have in the Hunting plan, might be a good adjustment. Perhaps combine the Friday and Saturday sessions into one joint effort?

Again, thanks for all your help and great programming.

ANSWER

Follow the T/J/T to box progression as prescribed. Because it is time-based, not rep based, it is self-limiting. As you fatigue, you’ll do fewer reps/set. I will say these are nearly the most metabolically intense events I’ve designed. You’re welcome.

I’ll consider the mini-event idea. Thanks for the suggestion.

– Rob

QUESTION

I’m a 36 year old, overweight guy that skis and hikes quite a bit (and used to climb, trail run, and mountain bike). I want to get back in shape, but most the plans I look at start pretty intense. Is there a beginner workout plan you recommend to get me going?

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan. Run/walk the running in the plan as needed – but do the entire distance.

The strength work in the plan is assessment based. In this way, the plan automatically “scales” to your incoming fitness.

Follow up Bodyweight Foundation with the plans/order in the Greek Heroine Packet, beginning with Helen. These plans are designed as base fitness for multi-sport mountain athletes and concurrently train strength, work capacity, mountain endurance (run, uphill hiking under load), chassis integrity (core) and climbing fitness (rock).

Fix your diet. Here are our nutritional guidelines: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition

– Rob

QUESTION

I am looking at purchasing one of your plans and wish to select the right one. I am currently a SAR rescue medic so I have experience in hiking, rucking with packs, and wheeling patients out, along with being a paramedic on an ambulance. I am currently in the selection process for DPS Arizona (state patrol). I am wanting to prepare first for the initial test which is 1.5 mile run in 14 min, 30 push ups, 30 sit ups, and a 300mm run in under 60sec. My starting point right now is a 3 mile run in 28min, 300mm run in 1.10, 20 push ups, 20 sit ups, and continuing weight lifting. Then I need to prepare for the actual academy. Then I want to continue with improvement towards a special team. First is going to be Air Rescue with DPS, however, I am hopefully moving towards Borstar with BP.

ANSWER

Start with the FBI SA PFT – which has the same events at the fitness test you’re looking at.

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

Post Academy, complete the plans/order in the Spirits Series, which is designed as day to day fitness for LE Patrol/Detectives.

As you know, you have to be with the Border Patrol for a couple years before attending BORSTAR selection. Prior to selection, complete the BORSTAR Selection training Plan.

– Rob

QUESTION

What programs(s) would you recommend that focus on or at its core are heavy on the following four areas I want to improve in:

– VO2 Max

– Leg Strength

– Lean Body Mass

– Grip Strength

Thanks.

ANSWER

I’m assuming by VO2 Max you mean overall endurance.

Lean Body Mass is 95% diet-related … you can’t outwork a shitty diet. So no matter the fitness programming, eat clean and you’ll need up.

Grip strength is the hard one for me. Our Notorious Prison series for correctional officers has focused grip strength programming, but not the full endurance programming you may be looking for.

Our Greek Heroine Series for mountain athletes is endurance heavy, and includes rock climbing programming – which will push grip strength.

All MTI Base Fitness programming has a significant lower body strength emphasis.

Given all that, I’d recommend Helen, from our Greek Heroine Packet.

– Rob

QUESTION

I’m a Basic Training Platoon Leader currently stationed at Fort Benning. My follow-on assignment will be at a Reconnassainse Squadron. I have about 19 weeks before I report.

I’ve been thinking about completing the running improvement plan so that my endurance can be as prepared as possible for the change in altitude when I get to CO, but I also need to work on my general fitness. There are so many options to choose from on your website, that I’m a little overwhelmed with what would be best.

To give you an idea of where I’m at, here are the scores from my last ACFT (mid-December):

MDL: 300 (90 pts)

SPT: 8m (70 pts)

HRP: 30 (70 pts)

SDC: 1:37 (98 pts)

LTK: 20 (100 pts)

2MR: 15:01 (89 pts)

Also, I haven’t been to Ranger School yet, and there’s a good chance that I will be sent back to Benning to get the Tab after I get to CO.

Please help send me in the right direction

ANSWER

I’d recommend the plans/order in the Greek Hero Series – which concurrently train strength, work capacity, endurance (run/ruck), chassis integrity and tactical agility. These plans are 7 weeks long and these are what I’d recommend:

Weeks Plan

1-7 Hector

8-14 Achilles

15-19 Actaeon

– Rob

QUESTION

I am planning on signing up for the athlete subscription in order to prepare for the big horn 50 mile ultra run this June 20th. I was planning on doing the ultra preseason followed by the 50 mile training program. However that still gives me 6 weeks. I didn’t know if you would recommend I do the off season strength training or one of your other GPP or running programs.

A little background on me, I’ve been running since 2015 but am also a strength and conditioning coach and have a pretty good strength base. I sit at 148# at 5’7” and about 20-21% body fat. This past year I did the “Mickelson triple dog dare”. A series of three runs throughout the summer, a full marathon, a 30 mile race, then a half marathon. Then this past weekend I ran the Arizona rock n roll half marathon, I finished in 1:42 averaging a pace of 7:50 min mile. Throughout all of my training I’ve tried to maintain my strength. Training for this last race I wasn’t running as much as I was throughout the summer, usually it was 3-4 times a week: one long run, a tempo run, a recovery run, and usually some speed intervals. I have also been going to CrossFit 3 times a week and do other gym based strength workouts 3 days a week.

Coming off of a long season, I didn’t know if you would recommend I take time off of running before starting preseason or continue to maintain my endurance. While I’ve gotten pretty good at training for 13 miles, 50 miles is a different game and I’m excited to commit fully to a good program! Just want to make sure I do it right.

Thank you for your time.

ANSWER

Reading into your note, it seems you need a break. I’d recommend a full week’s rest – no dedicated training. Walks/recreation are fine, but no gym or focused running.

Then, drop into Willie – which is a multi-modal plan that has a slight endurance emphasis. The Ultra Pre-Season Plan starts with a 21-mile week, including one easy 10-mile run … so you can’t go into it without some programming. Willie is multi-modal, includes two days of running, and three days in the gym, including one gym-based endurance day. You can roll from week 5 of Willie right into the Ultra Pre-Season plan.

One note …. our Ultra plans include strength work, but the focus is rightfully running. Expect your strength to drop some – but that’s okay. It will come back fast after the June race. Focus on your running.

Good luck!

– Rob

QUESTION

I am looking for a good training program for more big wall climbing application that would need to include crack and aid technique and endurance. Which training program do you recommend?

ANSWER

Our Big Wall Training Plan is focused on overall climbing strength, work capacity and stamina, but not technique work – so I’m not sure it’s what you’re looking for. We’ve found the gym is an inefficient place to train technique and actual rock is an inefficient place to train fitness … so technique is better trained on actual rock.

– Rob

QUESTION

I’m going to end up using your programs as my go-to for the next year or two. My question for you guys is regarding the timing in which I should choose certain programs. Right now I’m fostering a knee injury that will take about 3 months to get back to full, and then on the other hand about 18 months to 2 years from now I will be transferring from the Navy to Army for SFAS. What would you guys recommend for now and then. Thanks

ANSWER

Now I’d recommend a strength plan – specifically Big 24 Strength. If you don’t want to do the shuttles in the plan, replace them with 30/30 spin efforts.

Follow Big 24 with Fortitude. Replace the running in fortitude with biking – double the prescribed distance. Decrease the prescribed ruck running by 30%, and just walk with the pack.

This is 14 weeks of programming. After, drop into the plans/order in the Greek Hero Series, beginning with the Military OnRamp Training Plan.

8 Weeks prior to SFAS complete the Ruck Based Selection Training Plan.

– Rob

QUESTION

Looking for a plan recommendation that accommodates minimal equipment (Sandbag and/or Ruck) and is designed for three days a week for 5-6 weeks – it is ok if running/rucking is mixed in as part of those days too. I see most are 5-6 days a week. Do you offer something along those lines?

ANSWER

I’d recommend the Sandbag / Weight Vest / Dumbbell Training Plan. This is a 5 day/week plan as written – but you can do it 3 days/week. Just follow the sessions in order – don’t skip ahead or around.

– Rob

QUESTION

Quick question, I’m doing the Backcountry Hunting Base program right now…( loving and hating it at the same time). When doing the Tues/Thurs leg blaster/push-up/pull-up circuit is there a particular work:rest ratio a guy should be working with? I’m on week 4 and have been basically grinding through the rounds and trying to go unbroken on sets with minimal rest between rounds. After the workout tonight I was thinking about it and realized the intent might be more of a work hard then rest scenario…. I haven’t been the best about keeping the stretching portion in there.

Any insights would be appreciated, thanks for the great program!

ANSWER

Each of those circuits include a stretch. The stretch is your “working rest” between rounds. Spend 30-60 seconds on the stretch.

– Rob