QUESTION
I was just trying to figure out how to put something together with the Afghanistan pre-deployment package along with heavy lifting. I’m in the Wisconsin National Guard and we are deploying at the end of February. I have around 5 weeks with equipment.
ANSWER
You could pair the Afghanistan Pre-Deployment Training Plan with the strength sessions from the
TLU Strength Plan – and do 2-a-days …. do the Afghan Plan early, then the TLU strength late. Watch for overtraining.
– Rob
QUESTION
Ive been perusing the MTN website after a recommendation from a work friend as I am looking for a really good training program.
Im 50 years old and am pretty light at 79kg but I’m fit and strong. Ive always worked out and spent many years training very hard (7 days a week) in a combative martial art. I don’t train in MA anymore but do daily workouts in the gym at my work. I am a police tactical officer and have been for 18 years. We work domestically in Australia in our home state but also nationally and internationally. I run a 40kg tactical dog (powerful and need to pick him up and carry at times) but also am advanced sniper qualified (pack walking) and advanced water qualified (climbing) – to give you an idea of my role/load scope.
3 years ago I suffered a pretty bad back injury (damaged L5, S1 doing dead lifts) that took a year to rehabilitate but I got back in the teams and am operating. However, I have really struggled since then to settle on a good program and get into a really good gym routine. I would say its been piecemeal at best and Im cognisant of not reinjuring my back.
In my spare time I hike, kayak, yoga and SCUBA.
I really like the MTN setup mate and would really value your advice on what subscription I should take out given the above intel?
What do you recommend?
ANSWER
I’d recommend our plans from the SF45 series. These are designed for high impact athletes ages 45-55, and just deploy some common sense programming for guys our age (I’m also 50).
These plans include strength training, chassis integrity (core), endurance and work capacity. We carefully deploy limited loaded deep knee flexion movements like front squats simply to recognize aging knees. The plans also include a greater endurance component than our regular tactical programming.
Understand these are not “easy” – this programming is no joke and we regularly have 20-year-olds who join us suffer. They are just smarter training for older athletes.
These plans do include hinge lifts – which are similar to deadlifts. Use common sense with loading.
We have two SF45 Packets –
A-D, and
E-H.
Alternately, I’d recommend the plans/order from our
Spirit’s Packet for LE Patrol/LE.
– Rob
QUESTION
When reading through the overviews to several plans the terms “unfit”, “reasonably fit”, “good work capacity”, and other are used. I’ve searched through the Q&A’s and can’t find definitions for these terms. I’m trying to decide where to (re)start and I don’t know which plan to attack since I don’t know how MTI defines these terms. Are the military strength standards you have posted the strength standard before moving on or being able to meet the standard under operator ugly standards?
In the past I’ve gone through most of the virtue packet as well as other plans but am never sure when I should recycle through a plan or to move on to the next plan.
I currently have aspirations of attending a few military schools and/or selection and want to make sure I am “reasonably fit” before moving into those packets. Once I have guidance from my unit as to what schools I’ll be allowed to do I’ll know which packets/or plans to move to, but in the mean time I’m starting the Rookie Packet to make sure I am fit enough to move forward. However, I’d appreciate any guidance as to how to define fit so that I know if I am ready to move forward before the end of the packet considering it is almost a year long.
ANSWER
If you’ve done the Virtue Packet you don’t need to do the Rookie Packet now. I’d recommend the
Greek Hero Packet of plans.
– Rob
QUESTION
I recently signed a contract to go to Army OCS and I ship out in February. I have prior service and consistently score a 300 on the APFT and am familiar and highly competent at rucking. For these next 5 months I’m not exactly sure what to train for as there can only be so much PT improvement one can do. I have a background in lifting and have previously done your Fortitude plan. What workouts would you recommend for a person in my position?
ANSWER
5 months = 21 weeks. Here’s what I recommend:
Weeks Plan
– Rob
QUESTION
I’m a 44 years old man living in Israel, engaged in recreational rock climbing (some small amount of mountaineering) for several years, doing CrossFit for strength and stamina over a year or so (before that, hitting the gym now and then and some running).
In the last 1-2 years I’ve noticed my rock climbing performance reached a kind of a plateau and so did my strength and endurance training, all feel a bit stuck lately.
Recently came across your website and it seems it has many interesting options for me (a little hard for me to choose). So I figured out I’d reach out to you and see if you could offer guidance.
Here are my goals and constraints. Appreciate it if you can point me in the right direction
1. I have time for 3-6 sessions per week (depending on my work and family schedule that week). I want to focus in my non-climbing session on strength without gaining too much weight, and on improving general endurance as well
I need this flexibility due to my life circumstances which are not those of a pro athlete.
2. Out of these sessions, 1 is usually a 1.5-3 hours climbing session (I rarely climb more than once per week). I usually boulder and occasionally do some outdoor climbing usually single pitch.
3. One session can be an outdoor running, interval running / uphill, etc.
4. I really like CrossFit due to the fact its done in a group and there’s a really good team where I live. Although I feel the programming is far from optimal from me and does not give me true progress, I like to go say once a week and do one session there (if possible) just to keep part of the team.
Do you think any of the programs (or perhaps a combined one) can fit my needs?
ANSWER
I’d recommend the plans/order in our
Greek Heroine series. These plans are designed as “base” fitness programming for all around mountain athletes and concurrently train strength, work capacity, endurance (trail run/run, uphill hiking under load), chassis integrity (core) and climbing fitness (rock). The climbing session is generally 1 day/week – which seems to fit your schedule.
– Rob
QUESTION
I am in the US Army. My goal is fatloss, but I love to lift an I have to run to stay in shape. What’s your recommended plan, I want to ensure I get something that includes both lifting an cardio.
ANSWER
– Rob
QUESTION
I have completed two of your mountain programs (Helen and Backpack Pre-Season) and love the results! I am looking for a suggestion for another program. My goals are to stay in shape to work in the outdoor industry, but being that it is off season I would be open to another type of program that might translate. My goals are to keep my strength and cardio up, while also keeping up the ability of carrying a pack without strain. I go to a commercial gym and am able to workout outside even in winter as I am located in San Diego. If you need any further info please let me know.
ANSWER
I’d recommend the plans/order in our new Country Singer packets of plans. These are designed for general fitness – but deploy MTI’s fluid periodization and concurrently train strength, work capacity, endurance and chassis integrity.
– Rob
QUESTION
I was looking through the menu of plans and didn’t see anything pertaining to triathlon training. Suggestions?
ANSWER
We don’t have a triathlon plan. There are so many other resources for triathlon plans to this point we’ve chosen to focus on other programming.
– Rob
QUESTION
BLUF: I’ve got L5 S1 partially herniated disc that is stable along with arthritis in L1-5. Also, C5/6 degeneration. I start PT next week but doc says I can do what I want since I’m stable. I’ve essentially stopped since Memorial Day weekend as a result but have walked, ruck with 30#, or bleachers since this started.
What do you recommend? Core? Lower back? Weight loss? Body Weight? I’ve gained a few pounds but not horribly. My endurance is fine but I’ve not done any upper body since it started
ANSWER
– Rob
QUESTION
What would your recommendation be for programs to ascend towards for 18x/sfas/q-course i have a time frame of a year before transferring branches. I have some baseline fitness due to me training for buds as well.
ANSWER
– Rob
QUESTION
Firstly, please keep up the good work. I’m convinced your programming is the best for military fitness out there.
A couple ideas occurred to me the other day and I wanted to bounce them off you.
1. Could chassis integrity be programmed into a strength session in between working rounds in the same way you do with flexibility and movement patterning exercises?
For example:
8 rounds
3x criag special at 85 % 1RM
2x sandbag get up @60lb
4x plate half moon @35lb
2x standing keg lift @60lb
8 rounds
3x mil press at 85% 1RM
2x sandbag get
4x half moon
I borrowed that example from “Serpico”. I think there’s some time savings /efficiency that you can build into training session and training weeks with that approach. You could eliminate the need for separate chassis integrity sessions and allow for more strengh/work capacity/ endurance sessions in a week.
The flexibility/ movement patterning stuff can still be completed at the end in the sort of format used in 357 strength.
2. Or perhaps the warm up could be a hybrid of CI exercises and light weight reps of the exercises in main training part of the session.
ANSWER
Barbell and dumbbell strength exercises like the Craig Special and Military Press demand significant mid-section strength and effort. Grouping the Craig Special with core/chassis integrity exercises will negatively impact your performance on the Craig Special.
This is also why when we do have split sessions, strength and chassis integrity – strength is first.
– Rob
QUESTION
I am a soldier in the 20th SFG(A) in Birmingham, AL. I have been a part of
the Mountain Tactical Institute program for around a year now. I have been
doing the FORTITUDE V2 and just finished my 7 week. I had real good gains
in my Bench 3RM (+25) and Squat 3RM(+50). The best gains so far, I guess
because I stopped skipping around and stuck with the program. My big
question is I don’t want to lose my strength in those 2 lifts, what workout
plan would you suggest that I would continue to get gains in my core and the
Bench and Squat? This is my first email and I just want to say how much I
love the workouts and the resources that you put out there for us to learn
ANSWER
– Rob
QUESTION
I just commissioned through National Guard OCS and I’m going to Armor BOLC in a few months. I am a woman and I’m relatively strong, but I know that it’s still going to be physically challenging. I’m also quite a bit older than the standard 2LT (I was enlisted for 7 years). I don’t want to look like a grandma out there!
Current APFT:
15:26 2 mile
52 PU
80 SU
Looking for plan recommendations.
ANSWER
Complete the
US ARMY IBOLC Training Plan the 6 weeks directly before Armor BOLC. I don’t have an Armor BOLC plan, so you’ll likely be over prepared – which is okay.
– Rob
QUESTION
Thanks for all you do. I’m joining a guided climb of volcanos in Ecuador for early June 2019. In 12 days we attempt four peaks – Ruccu Pichincha 15,708 ft., Illiniza Norte 16,950 ft., Antisana 18,881 ft. and Chimborazo 20,564 ft. So, alot of climbing at altitude, needing alot of endurance and leg strength. I have approximately 33 weeks in which to get ready. How do you recommend I prepare?
ANSWER
Here’s what I’d recommend:
Weeks Plan
23 Rest
– Rob
QUESTION
I really appreciate everything you guys do. Making a huge impact…thank you.
Besides NSW team guys and several hundred young athletes, we are also training professional rugby players. I’m curious what you think about what program you guys use would have the most direction application to the rugby pitch.
ANSWER
The plans in our
Country Singer series would transfer well – esp. for off-season training.
Waylon would be a good place to start.
– Rob
QUESTION
Hello! I haven’t trained in a while due to an injury and just being busy with life. I’ve signed up for a 3-day long-range rifle training “bootcamp” in early December that requires hikes w/ruck (5 miles) and rifle over hilly/mountainous terrain. It also involves aerobic and anaerobic activities to induce stress to the shooter…
I know two months isn’t a long time to prepare, but anything I can do to up my fitness level in that time would be better than nothing. What plan would you suggest?
ANSWER
I’d recommend the
Backcountry Big Game Training Plan. This is an 8-week plan you can begin immediately. The only change I’d recommend to this plan is to do the prescribe rucking carrying the same load you anticipate carrying at your course.
– Rob
QUESTION
I am planning on doing a GoRuck HTL event next year. Can you recommend a program(s)?
ANSWER
– Rob
QUESTION
I’m preparing to submit a package to screen for a program that will require a pretty serious physical evaluation compared to my standard fitness requirement. The program lasts about 5 days and includes several different measures of fitness. There will be a USN PST, that is an absolute pass requirement. Obviously I plan to integrate the PST prep plan, but there are some other markers too.
We also are likely to be evaluated on several other events, such as soft sand ruck runs with additional randomized weight. Some work capacity stuff with sandbags, or “Operator Ugly” style grinds are likely to be a part of it as well. Is there a combination of plans you recommend, or does one plan consolidate several of these?
Current stats: Male, 5’9 172 lbs.
I test pretty well on the MTI strength assessment though could improve my deadlift and squat, and my longer runs (6 Mi) at a good pace have fallen in around 45 min.
I like to think I’m relatively fit, and mentally tough, but it’s been awhile since I tested myself to this extent and I’d really like to do well. I know that I’ll need to slim down my swim time as that is a notable weakness of mine.
There is some weirdness in my schedule ahead however. I have just completed the Off-Season Strength for Endurance Athletes, and my future may include at least one short term deployment between 2-3 months with VERY limited access to equipment (somewhere in the ballpark of dumbbells, pull up bar, and treadmill). I’d like to hold onto my strength, but is this a losing battle with no heavy weight available? I anticipate having between 2-6 months to prepare starting in January 2019, and I’m nit sure what my base fitness should look like prior to the screening workup. Sorry for the complicated layout, and appreciate your time.
ANSWER
You’re really vague with your needs so I’m not super confident in what I’d suggest. Given that – I’d recommend the
BUD/s V2 Training Plan prior to selection, and the plans/order in the
Pirate Series before beginning the BUD/s plan.
– Rob
QUESTION
I wrote you a while back looking for recommendations. I’m 5’3″, 130#, history of a TBI that had made consistent exercise difficult – at least until I found your plans! I’ve done Bodyweight Foundation, Moe, and just about to finish Larry. I moved to a mountain town last month and am looking forward to getting back into snow sports with a local adaptive recreation program. I’m going to do some adaptive downhill skiing but I think that’ll be infrequent. My main winter sport is going to be on a women’s nordic skate skiing team.
Which of your plans do you recommend for after Larry to help prepare for skate skiing? I have 10 weeks before the possible start of the season, 14 weeks before the definite start.
ANSWER
Running Improvement Training Plan – but instead of running, purchase a pair of roller skis, and ski. If you can’t or don’t want to get a pair of roller skis, just run until snow gets on the ground, then start skate skiing.
– Rob
QUESTION
I am looking to get one of your plans but I need some assistance in selection. Im wanting to get back into shape. I have been going through injuries over the last several years and it has caused me to get out of shape. I struggle to find a balance between cardio and weightlifting. Ive got a torn meniscus and lower back injuries that are persistent. I am currently deployed where I work a 8-12 hour shift in the JOC. Afterwards is when I go to the gym. The gym I have access to has a good selection of equipment. I want to ensure that my workout plan has a good warm up and also includes some mobility and flexibility work in it to help. What are your recommendations?
ANSWER
I’d recommend beginning our stuff with the
Military OnRamp Training Plan. This plan concurrently trains strength, work capacity, chassis integrity (core) and endurance – and is the path to our more intense programming.
– Rob
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