Q&A 1.30.20

QUESTION

Im finishing up the big 24 program, Could I re do the program or is there another strength program that can complement big 24.

ANSWER

If you want to stick with strength it would be best to switch progressions. I’d recommend the MTI Relative Athlete Strength Assessment Training Plan, which deploys MTI’s Density progression.
– Rob

QUESTION

I just signed up for a membership with MTI and am preparing for USAF CRO/STO Phase II selection, and was wondering if the USAF CCT/PJ TRAINING PACKET is appropriate for that.
Also, I was looking through the individual programs contained within this packet and was a little surprised by the weekly mileage increases. I have always heard that a safe weekly mileage increase is no more than 10%. Is this not correct, or could you explain why the increases in these programs are so rapid?

ANSWER

– Rob

QUESTION

First – Kudos on your programs. Rotated through a few now, mostly bodyweight ones as I often work at remote sites for long period. Humility was great but I found Fat Loss more crushing – and hardening – but I also should’ve read the fine print closer that it was for well conditioned athletes. I wasn’t when I did it at the start of a cycle and would suggest others follow your advice of getting into your stuff with BWF first.

Second – I’m redoing BW Foundation again soon (annual event for me) and appreciate on your thoughts on subs for the 150/300m shuttles. I can manage 10-15m in space (I work at a remote site), so would you suggest aiming to cover same distance or going for roughly the same time / work interval instead? Or something else?

(If you are wondering, they have an exercise bike, which will cover the longer running portions @ x2 the duration per your advice to others)

Also, high numbers of BW squats aggravate my knees (I’m getting old), while lunges are ok (I assume because the reps are far fewer). Would step ups or weighted step ups work as a replacement in BW Foundation following same work scheme? Or, again, is there something else you’d recommend.

ANSWER

150/300m Sprints – you can’t go outside for these – since you only need 25m? If not, do 10 Rounds of 30-second 40-foot shuttle, 30-second rest.
Squats Sub?… Do box jumps and follow the same assessment and progression.
– Rob

QUESTION

Will MTI be fixing the app in order to log information such as run times, reps of pushups, pull ups, sit-ups, etc? Once logged in one can add the times and reps this can then update goal and assessment until next assessment automatically gives times and reps to beat as well as % improvements and even to make things easier it would allow for an automatic statement of what the 80% 60% or 40% max rep calculations would be.

ANSWER

Quick answer is no. We’ve purposely chosen to keep the MTI app as simple as possible and fight “feature creep.”
We use a notebook and calculator to calculate reps.
– Rob

QUESTION

Hey coach, have a few questions I could use your advice on.

Background: I’m doing your 3 Week Push up/Pull up Improvement supplemented with the Chassis Integrity Plan. I can barley do one pull up.

Question: Would you agree or disagree to do a few sets of arms on the off day in the Push Up/Pull Up program? (Bi’s Tri’s and forearms)

My thought is that I think my arms are too small for my body. 11.5 inch arms. 39 inch chest. Sometimes hurts my shoulders to bench and do push ups and I think my body starts to compensate for the weakness.

Question 2: I just finished week 1 Day 2 of both programs. The program calls for, for example 3x plate half moons. Is that only 3 reps per side and only one set?

20/20 standing founders, is that only one rep for 20seconds each? I’m used to other programs requiring more intensity and wondering if I should add more sets/reps to it and if you would advise against it or not.

Any help and education would be a big help. Thank you for taking the time to read my email. Have a great day.

ANSWER

Extra arms work? Bad idea if you want to improve your pull ups and push ups.
3x Plate Half Moons = 6x total.
20/20 Standing Founder = 20 seconds in each position. If this is easy, you’re doing the exercise wrong.
– Rob

QUESTION

Hope you are doing well. I have a few programming questions that I wanted to ask but I’ll start with giving you a background.
I climbed Denali in June 2019 and I was in good shape, but my health has pretty much been on a decline since. August to October, I dealt with a sinus infection, then I threw out my back. It was in pretty bad shape and I was going to start doing PT in November, but I had to get a nose surgery for a deviated septum, which I have almost recovered from. Maybe another week or so of doing light exercise and I can get back. However, that meant that I could start doing PT this week for my lower back. My PT said my motion was pretty good and we could resolve the issue by regular PT exercises in a few months. She also said I could go back to my training routine, just not lift things that are really heavy.
Given the background, here are my 2020 plans. Currently, it’s backcountry ski and resort ski season which I couldn’t train for due to illness. I usually ski until June, so I will be starting to do that on every weekend once we have better snow here in WA. In addition to that, I’m planning on running a few ultras in May/June. Around the same time as the ultras, I have a bunch of Alpine Climbing trips coming up, and that’s what I usually do for the rest of the season. That being said, I am confused which training plan to follow. I was thinking of mixing and matching things, but wanted to get your opinion on that.
I’m thinking I’ll start with the ultra pre-season one, but I was worried that wouldn’t be enough strength training for ski season / alpine climbing. I know I definitely need to run a lot for those races, but I also want to get stronger since my strength has gone away after Denali.
Let me know what you think! Sorry for the lengthy email, but I did not want to miss any details so you could help me the best way possible!

ANSWER

I’d recommend Helen – it’s a solid base fitness training plan for Mountain Athletes and concurrently trains strength, work capacity, chassis integrity, and mountain endurance (run, uphill movement under load).
– Rob

QUESTION

I am looking for a three day a week strength program to go along with an endurance program for cycling.

I have completed a number of programs and I enjoy them.

ANSWER

Do the strength sessions from the Big 3 + Run Training Plan.
– Rob

QUESTION

I am not new to fitness but I was interested in your program. I’m looking at making the switch from enlisted to officer and need a program to get me ready. What would you recommend?

ANSWER

Hector. This plan concurrently trains strength, work capacity, chassis integrity (chore), tactical agility and military endurance (run, ruck)
– Rob

QUESTION

Any shoe recommendations for your gym-based programs which also involve some shuttles/sprints?

Not sure if I should be in a running shoe, CrossFit-type shoe, minimalist shoe, or change the shoe for the particular workout – any tips based on your experience would be much appreciated.

ANSWER

The Nike Metcon shoes are a good all around shoe for our gym-based sessions. You’ll want running shoes for the running stuff.
– Rob

QUESTION

I have been using your programing since the days of Grunt PT.  My question is what footwear should I use for ruck days in daily programming?
I have no military requirement nor any specific hunting or hiking boot / shoe requirement that I am training for.
Thank you for your time.

ANSWER

We wear trail running shoes. You can also wear light hiking boots.
– Rob

QUESTION

One of my friends who is in the police introduced me to your workouts a few years ago and I have done a couple of them periodically for the last couple years.  I had done CrossFit before that but it was a bit too intense and I injured my shoulder doing too much weight one time.  I am slowing down a bit but I still like the intensity of your workouts.  I like the workouts but I can only seem to get my body to do 3 of them per week and a couple of cardio workouts per week or my knees will not recover

I am only familiar with the following workouts
Police office training
Military operator

Do you have some variations that are five days per week and maybe slight less intense?

I am thinking of signing up for a subscription

ANSWER

Our SF45 Programming is designed for older (45-55) athletes, but may still be too intense for you based on what you describe. Look at SF45 Bravo.
Another Option is the Big 3 + Run plan, which has you lifting 3 days/week and running 3.
If you click the “sample training” tab at each link you can see and test the first full week of programming to see if it is for you.
– Rob

QUESTION

Hello! I just purchased your athletes subscription to see what all the plans have in store. Im currently a Active Duty US Marine and my intentions of purchasing this plan was to get a perfect 300 PFT swell as increase overall strength towards military exercises. Im having a really big problem on which plan to purchase. I was thinking of doing the USMC PFT + Core Strength 1 but I feel like I would be missing out on upper body strength. I don’t have any intentions of rucking right now just plan on PFT and Strength gains but aswell as getting my core strong too. If you could help and know which plan would go good with the PFT plan I would greatly appreciate it. Just trying to incorporate strength and core but prioritize PFT.

ANSWER

If you have a PFT looming, then jump right into the USMC PFT Training Plan. If not, I’d focus on your strength out of the get, and recommend the MTI Relative Strength Assessment Training Plan. This plan’s focus is strength, the one day you’ll do sprint based work capacity and chassis integrity (core), and one day you’ll run.
Email questions.
– Rob

QUESTION

I’m currently a senior in highschool and I was recommended to your page by a friend of mine for physical fitness. I plan to enlist and go for Airforce EOD, however I don’t know what fitness to get and was wondering if I could get some recommendations. I am:
5 Foot 9, 160LB, 17 years old
I used to do powerlifting but stopped as I couldn’t afford a gym membership anymore. My cardio isn’t the best and I don’t have a lot of muscle left.
I appreciate any response, thank you.

ANSWER

Without a gym membership, I’d recommend you start with the Bodyweight Foundation Training Plan. This is an intense, assessment-based training program which trains bodyweight strength, work capacity, core, and running fitness.
– Rob

QUESTION

I am currently active duty and my fitness goals/job demands are giving me trouble in picking out which plans to follow:

Goals:
1.  Near Max scores on Navy PFT (Scoring in the excellent/outstanding range are acceptable)
2.  Maintain relatively high weight to body weight lifting ratios (BW x 2.0 = Squat/Deadlift, etc)
3.  Make my body as injury proof as possible.Is there a plan that helps me do this year round so that when ‘testing season’ begins, I’m ready for those physical challenges without having to change my workouts?

Thank you!

ANSWER

Quick answer is no. I don’t have a plan which will keep you at that high relative strength and also guarantee you’ll max the PFT.
MTI’s approach is to train “Base Fitness” and use it as your day to day programming, and then train event/sport specifically for the event/sport as you get closer to it.
On the Military side we have two base fitness programming approaches. The Greek Hero plans are designed for military SOF/Infantry and concurrently train strength, work capacity, endurance (run, ruck), chassis integrity (functional core), and tactical agility.
The Pirate series plans are designed for military/LE SOF with water-based mission sets, and also train strength, work capacity, chassis integrity, but on the endurance side, add swimming to running and rucking.
What I’d recommend is unless you have a water-based mission set, you drop into the Greek Hero series plans beginning with Hector.
Then, 3-6 weeks out from your Navy PFT, drop out of the Greek Hero plans and train up specifically for that.
The base fitness plans include strength training, but not always on the dead lift / back squat, and the progressions vary. If you want to focus on those lifts, I’d recommend the Big 3 + Run Training Plan 1-2x year.
– Rob

QUESTION

A few months ago you published one of your daily emails and it was what MTI I would do to change the new ACFT and the events you would add. One of them was a ruck March. For that event you stated the base weight, miles, time, etc for points/passing. What article was that? Can’t seem to find it and want to review it to implement at my unit. Thanks.

ANSWER

You’re referring to the MTI Soldier Athlete Fitness Assessment.
– Rob

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