QUESTION
I’m a student in an outdoor college program in Upstate NY that trains it’s students to become guides/instructors in various disciplines. At the end of our time in the program our Senior Capstone, or Senior Expedition as we call it, must be done which includes planning and executing an expedition relevant to our studies. I am at the point where I am now planning my trip, part of which includes defining a training plan to prepare me for the physical demands of the trip. Physical fitness and consistently training is obviously suggested by our professors, but I failed to heed their advice and did not consistently train. When I was in high school I routinely worked out with my sports teams, mainly the football team I was on, so I’m not a stranger to the gym or working out, but it’s been awhile since I was consistent. I am 22 now, and noticing the effect that minimal-no training is having on my performance, and I’m realizing how much more I could do if I was better prepared physically.
That being said I am emailing you to seek out guidance on how to restart my training and become a better athlete. I looked through your website and was astounded at the many training options, but I wanted to seek out more specific advice on what would be appropriate for me. I want to be adequately ready for the ski season (80% resort 20% touring), and I need to prepare for my expedition which will be roughly 1.5 – 2 weeks of whitewater kayaking next August/September. On top of that I also mountain bike a fair amount, but it isn’t my number 1 focus right now. The training programs seem pretty intense, so I don’t know how my body would respond coming from low levels of activity. So I guess I’m not sure where to start since my current base-level of fitness is poor, and I have a couple different sport-specific training goals with different timing. What do you recommend?
ANSWER
– Rob
QUESTION
Was looking at the MTI Relative strength assessment and had a question regarding the exercises, specifically on using bench as one of the tested lifts.
While I understand the assessment as a whole I wanted to inquire 2 things.
1. Would it be more prudent to use an athletes military or push press number to gauge upper body strength better? I don’t mean to disregard the merits of the flat bench, however, in our line of work I think pressing weight over your head seems more functional being that our shoulders and upper chest are key in load bearing plus the fact of not being on your back but rather standing engages the core as well, etc. (things you know of course). I know generally athletes won’t have as “sexy” of a number in this movement, but since the implied task is that our bench and front squat should be the same it feels redundant to test both. And more importantly, wouldn’t identifying the overhead pressing in an assessment give incentive to athletes to train it more? In my opinion it is an undertrained movement, while it doesn’t take much to motivate a guy to improve their bench. Just curious your thoughts on this logic?
2. Is it possible to substitute mil or push press in this assessment and score it in the same manner as you would for bench to get results that would correlate as it normally would?
Hope I’m not coming off as adversary, just wanted to hear your thoughts on this.
Thanks for your hard work, you and your crew are definitely an asset to our service members.
ANSWER
1. Bench press is less technical, and there for a more basic upper body strength assessment.
2. Most men bench press already.
3. In our experience, a bench press 1RM and Front Squat 1RM in a balanced athlete (upper body and lower body strength) should be the same or close – so this gives a great gauge of strength balance.
Military or Push Press? Sure, but I’m not sure how to score it. I’d recommend completing the programming as prescribe.
What may be interesting is during the assessment, do both the bench and military press 1RM, then re-assess both at the end of the plan, and see if the bench press work impacted your military press 1RM.
– Rob
QUESTION
I signed up for a 6 month Athletes Subscription a few days ago and I’m looking for some guidance on the fitness plan or plans to go with.
I’m 49 and in relatively good shape. My typical weight for the past 20 years has ranged from 205-212. Over the last 2 years I have been 215-225. I haven’t been consistent with both eating properly and exercising properly during this time. Even the previously 18-20 years I was not as consistent as I could be, but I have really dropped off this past two years.
I am usually in my best shape for ski season. I live in Oklahoma, but take a couple of trips to Alta/Snowbird and another trip to Snowmass/Aspen. So I get about 15-20 days a year. I have done numerous ski camps with ex pro skiers at Alta and Snowbird, learning how to ski steep terrain. Most of my training has been strength and cardio circuit based. I’ve used kettlebells, TRX, Rip Trainer, bands, balance trading on Bosu’s and Stability Balls, plyometics as well as typical powerlifting and Olympic lifting exercise as well. I’ve also done research and work to improve my flexibility and mobility. I want to be in good shape, but most of my training has centered around dry land training to become a better skier and maximize the small amount of days I get to ski each winter. However, I have lacked consistency and this comes from not having a real plan of attack.
I believe I saw a ski leg circuit (I think this is the Quadzilla complex) on the
Backcountry.com app quite a few years ago from Mountain Athlete. I started my Google search here and found you now as Mountain Tatical. I have short term goal and long term goal.
My short term goal is to improve my over all fitness and mobility while preparing for my family ski trip on December 27th. This gives me 6 weeks before Christmas week. I would then like to continue my training and improving my fitness and performance for ski trips at the end of January and middle of February.
My long term goal is to lose fat and get my weight back to 205 and then see what my body composition is like at the time and then drop to 200 and then maybe 195. My blood pressure has been in the pre-hypertensive state averaging around 130/86. All of my other “numbers” are good. I want to get this number below the 120/80. I want to do this while improving my abilities to become a better skier.
As I have looked at the plans, it looks like the Dryland Ski Training V4 is a 6 or 7 week program and would be good. Because I’m in worse overall shape/heavier than I’ve been I also thought that may one of the general fitness plans is a better way to go. This will allow me to build a foundation and be in better shape going into the ski trip, while maybe not being in as good ski specific shape. My thought is the Big 24 V4. Am I better just to spend this “year” buliding a good foundation and then go into next ski season and use the ski specific plans?
I hope this inormation helps and is not too confusing or rambling.
Thank you in advance for the assistance.
ANSWER
This plan is no joke, but it’s progressive – it increases in difficulty as you work through the plan.
SF45 programming is designed for mountain and tactical athletes ages 45-50 – it’s plenty intense and has a strong endurance component which will help with your weight.
– Rob
QUESTION
I’m a huge fan of your programming. I recently completed the preseason mountain bike plan and saw significant strength and aerobic gains, and am very proud and excited about those improvements. I was especially happy with the progression of work capacity and eccentric strength circuits using the leg blasters. What recommendations do you have for a plan/programming that would help me continue to progress, or at least maintain what I gained?
A side note, the time commitment and structure of the plan helped keep me sane through my deployment, so a big thanks for that!
ANSWER
But better would be to move to a base fitness training plan. I’d recommend
Waylon.
– Rob
QUESTION
I will begin police academy in 8 weeks. I am training Brazilian Jiu Jitsu and MMA Fighting three days a week, running a 5 miler per week, and am 4 weeks into the BJJ Fitness plan. I have completed the CPAT fitness plan and smoked the CPAT prior to this. I am 43 years old and your plans have made all the difference in the world. Thank you!!
My fitness is going great so far, but I wondered if you would recommend adding/changing anything to my routine in preparation for police academy January 7? It seems what I am doing is tougher than the Law Enforcement academy plan, so I have been sticking with the above. Just wanted you to weigh in if you get a chance .
ANSWER
– Rob
QUESTION
For the pushup & pullup improvement plans, is it ok to do assisted pullups? I cannot do a normal pullup, I need to use a band or chair or something.
Same question on the pushups, I can do maybe 5 normal pushups until I need to use my knees. Which ones would you recommend I use for your improvement plans?
What plan would you recommend for Mt. Rainier via Liberty Ridge, which has about 5 pitches of ice climbing, carrying a full pack up and over the summit, 3-4 days. Your standard Mt. Rainier plan, or something different as this is a more demanding route compared to the standard DC route?
And finally, what about a climb of Denali using skis, do you have a simple way to integrate ski training into your Denali Training Plan?
ANSWER
We have not had good luck with assisted pull ups – we prefer negative pull ups- jump up, let yourself down slow to full elbow extension on a 5 second count.
Push ups – do the initial assessment on your knees. Do the second assessment on your toes.
Denali – Skin with a pack instead of ruck for the Saturday programming.
– Rob
QUESTION
I’m looking at your Ruck Based Selection Packet for SFAS and I have some questions regarding modification.
I’m joining the Army as part of the Rep 63 program. I’m hoping to leave in Spring, roughly 4-5 months from now, although that’s just a preference – nothing is set in stone yet. I could leave earlier or later if necessary.
I recently completed Humility for the second time and saw great results, although I had to skip a good portion of the runs due to nagging hip alignment issues that I’m still addressing.
Physically, I’m built similarly to you (I’ve seen your videos) – 5’10”, ~185lbs, densely muscled and generally athletic (though not exceptional in any one area). I’ve worked out pretty much my whole life. I’m 31 years old, but have seen very little if any loss of fitness associated with getting older. I guess I get tired earlier in the evening, but that’s it.
My questions are:
- Do you think that I could skip one (or more) of the plans in the packet in order to ship in March/April 2019? Or would it be better to push my ship date and complete them all?
- Do you know of anyone that has trained up with your material and then went into Army Basic Training (en route to SFAS) and maintained their fitness? Wondering if I really even should try to do the packet if I am going to spend 4ish months in the Army with very little freedom before I even get to go to Selection, thus losing much of what I’ve worked for.
Thanks, Rob – love your work!
ANSWER
1. You could skip. Work backward from your ship date and complete the Ruck-Based Selection Training Plan directly before Basic.
2. Several have done this, and I don’t have any direct feedback on if they were able to maintain their fitness. My sense is it would be difficult, but understand the training power of the Ruck Based Selection Training Plan is not limited to it’s fitness improvement. There’s a strong mental element – not only mental fitness, but conditioning your mind and body to that much volume, long rucking events, etc.
– Rob
QUESTION
I’m enlisting in the Army (35F Intelligence Analyst) and will be shipping out in mid-January. Running is the hardest for me (19 minute 2 mile time) but I also don’t do the best with pushups (20/2mins) and sit-ups (40/2mins). Should I just follow the APFT training program or do the running improvement plan for a few weeks first?
ANSWER
Follow the APFT Training Plan. It includes focused running work.
– Rob
QUESTION
I have recently purchased the Marine PFT plan and I love it, but I do also have some questions on it as well.
Can I continue to lift weights later in the day once the set session is done? And is a track or treadmill preferred for this plan?
Thank you very much and I look forward to completing this plan!
ANSWER
Extra lifting? Okay as long as you’re making the progressions in the plan. If you’re not making the progressions, stop the extra work.
Run on a track.
– Rob
QUESTION
I recently became a subscriber based off of a recommendation from a friend. I’m looking through the plans and feel a bit over-whelmed. I like a lot of elements from several plans, but I can’t find one that hits everything I want. I am a military male that is in relativity good shape. I am not training for a specific school at the moment. I would like to do high volume lifts that include mostly barbell work, but I am not against dumbbells or kettlebells. I would like the plan to primarily have unloaded running or even rucking. My overall goal is to build muscle endurance, definition, and burn a little fat along the way. Thanks in advance for your recommendation.
ANSWER
I’d recommend you move to our base fitness programming for military athletes. There are a couple places to access this – either the plans in the
Greek Hero Packet, or the daily operator sessions.
Specifically, I’d recommend Hector – the first plan in the Greek Hero Packet.
Hector is a balanced training plan which includes gym-based strength training via our TLU progression, work capacity, chassis integrity, tactical agility and endurance (both unloaded running and rucking.)
– Rob
QUESTION
I’m a big fan of the Mountain Tactical Institute. I’ve got a six day
mountain biking trip coming up next October (averaging about 30 miles a day) and I was looking to see what mountain bike specific plans you had. I found the Mountain Bike Pre-Season plan, but was wondering if you would recommend any of your other plans that would help get me ready for the trip.
If it help at all I’m a 35 year old male who is in decent shape with a home gym and I’ve used periodized training plans before with success. I used to mountain bike a ton and I climbed Denali in 2016 and ran the Grand Canyon Rim-To-Rim ~22.5 miles in 2017.
ANSWER
Between now and then, complete our Mountain Base programming – which is designed as day to day programming for all around mountain athletes, and includes strength, work capacity, endurance, chassis integrity (core) and climb training. Complete the plans and order in the
Greek Heroine Packet of plans, beginning with
Helen.
– Rob
QUESTION
I am a Civil Air Patrol Cadet Master Sergeant working on becoming a U.S Air Force Pararescuemen, I am also a search and rescue technician now. I have started the Military on ramp plan, what plan do you advise for me? Also for my initial question, the military on ramp plan on Wednesday for the “ruck run,” is it a run or a very fast walk? My mile and a half is a 16:30min at 25 pounds. Thank you so much have a blessed day!
ANSWER
After Military OnRamp, move to the plans/order in the
Pirate Packet of plans. These are designed as day to day programming for military SOF with water-based mission sets, and concurrently train strength, work capacity, endurance (run, ruck, swim), chassis integrity and tactical agility.
Ruck run = run.
– Rob
QUESTION
I’m thinking of returning to Security Forces with the RAAF.
Whilst most of my training is cross fit based ; I welcome your thoughts in getting myself back up to entry standard.
Also can you advise on when you will have t shirts restocked??
ANSWER
I’ll look into the t-shirts.
– Rob
QUESTION
Looking at starting into big 24 strength program but looking to keep my running workouts
Up. Is this feasible? Or is there another program that might support 3-4 additional runs per week while still getting strength work in?
ANSWER
It would be better to complete a plan which already integrated running – I’d recommend
Willie which deploys our super squat progression and already includes endurance work.
– Rob
QUESTION
I see that you no longer offer the Cop Movie Packet on your website, was it removed on purpose?
Do you have other similar packets in the works?
ANSWER
We removed it to limit the confusion for new athletes. The packet plans are still available with a subscription.
Another option with similar programming is the
Spirits Packet of plans for LE Patrol/Detective.
– Rob
QUESTION
I was wondering if you could give me advice on what programs to follow, I will be going to Air Force Special Operations Selection here in about a year. I am in more weightlifting/powerlifting shape, than cardio vascular shape. What programs should I do before I go? Was waiting till I am closer to do the PJ/CCT selection prep? Thank you
ANSWER
– Rob
QUESTION
I am writing in regards to your programming. I’m a 32 year school teacher and am looking for a new approach to training. I do not have any specific goals in mind such as races or things of that nature. I’m more burnt out from powerlifting routines and have been getting more involved in hiking and paddle boarding. I was wondering what advice you might give in terms of programs that would be good for someone in my position. In terms of equipment I built a gym in my garage so I just have the most basic of equipment. Thank you for your time.
ANSWER
I’d recommend the plans and order in the
Country Singer Packet I. I built this programming after years of requests from civilian athletes, and it deploys MTI’s approach to general fitness programming.
These plans concurrently train strength, work capacity, chassis integrity (core) and endurance. This is awesome all-around fitness training, at a high level.
– Rob
QUESTION
I recently signed up for a monthly subscription to your service after reading through many of the sample plans you have to offer. I am currently preparing for the FBI PFT, however I am much further out than 6 weeks. Do you recommend just running the FBI PFT program back to back with a rest period between resets, or do you recommend another program that might be longer in duration and then begin the FBI PFT training plan 6 weeks before the actual test? My application coordinator felt that the range of possible dates for a PFT could be between 18 weeks and 24 weeks away for me.
ANSWER
I’d recommend the FBI SA PFT Training Plan now, then drop into the plans/order in the Spirits Packet for LE Patrol/Detective beginning with Whiskey.
Follow these plans until your 6 weeks out, then repeat the PFT plan directly before your assessment.
– Rob
QUESTION
Two separate questions.
1. In your recent essay about law enforcement PT standards and the use of the Cooper template you laid out your own assessment but did not include the standards. Squat for reps – # of reps/time? Bench press – # of reps/time? Etc.
2. Have you or any of your mountain athletes done an essay on cold weather acclimation or have suggested reading on the subject?
ANSWER
1. Not true. Our
LE Athlete Fitness Assessment does include overall scoring. It’s fairly simple to see how scores on individual events will impact overall placement.
2. What Doesn’t Kill Us, by Scott Carney is an interesting book on this.
– Rob
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