Q&A 12.14.22

by Mintra Mattison

QUESTION

I’m a Machine Gunner in the Marine Corps Reserves. I’m 5’8 and weigh around 145 lbs, so I’m definitely on the smaller side, especially being a Machine Gunner. In about a year, my battalion is going to 29 Palms for our Annual Training, so I’m concerned about my strength and rucking conditioning at present. I’m just curious to see if you have any programs or training recommendations for making significant strength gains while also improving my rucking performance.

ANSWER

I’d recommend the plans/order in the Greek Hero Packet, beginning with Military OnRamp.
Each of these plans trains relative strength and endurance (run, ruck) along with intense work capacity and chassis integrity (functional core). They are designed as day-to-day training for military infantry and SOF.
– Rob

QUESTION

I’m looking to run a trail based half-marathon series next year starting in January. The races have between 2-3k feet of elevation change throughout. For the half marathon distance, would advise to do the Mountain Marathon plan and cut the distances in half, or just follow the regular half marathon plan?

ANSWER

Mountain Marathon Training Plan and cut the distance of the Saturday Long Run in half. Do all the other sessions as prescribed.
– Rob

QUESTION

I’m a 52-year-old Emergency Physician currently deployed in Middle East as an Air Force Reservist.  I slogged through the snow at the Marine Corps Mountain Warefare Cold Medicine course for three weeks in January, ran a half marathon in February and generally work out every day for 30 minutes with a combination of HIT and weight training (mostly P90X3 and T25 episodes).
I’m currently in week 2 of the Military On-Ramp program and planning to follow that with the Greek Hero series.
My fitness goal are functional strength and agility as well as a ripped physique.  My nemesis has been persistent truncal fat likely as a result of my chronically poor sleep and limited low carb diet – I generally have two bourbon cocktails 2-3 nights a week and have the equivalent of a cheat day (nachos and French fries are my weakness) 2 days a week.
Other than diet I think one of my mistakes was working out 7 days a week.
I do hormone replacement via pellets but, being deployed, my testosterone levels will fade out in late December.
I have adopted the diet you discussed on your brief YouTube video and a few pounds have already come off.  I’m 6 feet tall with starting weight of 200 lbs – now 197ish.
I’m enjoying the Military Ramp-Up series and to date have been able to accomplish all of the tasks.
I’m responding to your email to get your thoughts about my choice of workouts and any additional suggestions you might have.
Since starting with Mountain Tactical I have already referred two new subscribers.  My sense is that your workouts contain deliberate injury prevention – I believe the stretching and roller use has prevented me from being particularly sore or hurting myself.

ANSWER

At 52, after Military OnRamp, I’d recommend you move to our SF50 programming. It’s not as intense as the Virtue Packet plans, but you’re not 25 either. The programming is designed for tactical athletes ages 50-55.
Ripped? 95% Mostly diet related. I’m 54 and I’ve really got to watch it. I try to cut all sugar, including fruit, all desserts, and have dark chocolate after dinner. I do drink 1 a micholobe ultra (2.5 carbs) sometimes with dinner. I also try to be fairly strict with bread, wheat, and all processed carbs.
Although our nutrition guidelines right now don’t have caloric restrictions, I’m likely going to experiment with some this winter.
Sucks getting old…
– Rob

QUESTION

I am starting to transition from lifting to running and my goal is to complete a 100 mile ultra in 18-24 months. My plan is to train specifically for a 5K, 10K, half, marathon, 50K, 50 mile, and 100 mile race. After my 10k I plan to use your training plans and adding the ultra prep plan in after the marathon. My questions are, do you have any recommendations outside of my current plan? Should I add in the off season weightlifting plan, and when? Is there anyway to package the above together? Thanks for your help!

ANSWER

I’m a little confused by your question.
I just designed a 54-week, 100-Mile Ultra Training Packet – and if you haven’t seen this, I think it’s what. you’re looking for.
– Rob

QUESTION

I am 40 years old with a wife and toddler son, with the family and work I don’t have a lot of time to train, maybe 60 minutes a day on the high end. I have some fat to lose and strength to gain relative to my size. I am 6’1″ 196lbs and I can’t do an unassisted pull-up. I run here and there but can’t go 1 mile straight yet without walking some. It’s improving but not there yet. I am looking for a plan/plans to get me into shape to tackle all that can come my way in life and keep me active with my growing family. In addition, I want to sign up for a Spartan Sprint race on January 28th. Part of that is to have a goal to focus on and another is to challenge myself. I figure training for an obstacle race would be a pretty well rounded way to improve general fitness, but I don’t know where to begin. I saw the OCR short course plan that is 7 weeks leading right up to race day, but I have more time than that to build strength and endurance. I would appreciate your help in choosing a good path from now until January 28th. I train at home in my garage with the following: pull-up bar and assisted bands, TRX, kettlebells from 8kg to 32kg with some doubles, a few sandbags, a ruck and ruck plates and a jump rope. I am looking into getting a box for step ups or box jumps. I am proficient in nearly all kettlebell exercises, including cleans, presses and snatches.

ANSWER

By my count you’ve got 15 weeks until Jan 28th. Here’s what I recommend:
 
Weeks      Plan
1-8            Bodyweight Foundation (Repeat week 6 to stretch this to 8 weeks)
9-15          OCR Short Distance Plan – 7 weeks directly before the event.
– Rob

QUESTION

Which plan do you recommend to train for a 10K trail run?

ANSWER

Closest I have to that distance is the 5-Mile Run Improvement Training Plan. It’s what I’d recommend.
– Rob

QUESTION

As you start listing more prep sports programming, and my children start to come of age. Was just wondering at what age you feel it smart/beneficial for the to start doing programming?

ANSWER

13-14 years old for weight training and a full on program. 14 (HS Freshman) would be best.
You can do a bodyweight program with middle schoolers.
– Rob

QUESTION

3.  Any suggestions?

ANSWER

Start easy with the Bodyweight Beginner Training Plan. Follow it up with the Low Back Fitness Training Plan.
– Rob

QUESTION

Good evening, just wanted to thank you for the great programming and work you have done. I have been doing the 6 week FBI PFT program to prepare for my pft and I have seen tremendous results. Former D1 athlete and cross fitter but I’ve never been good at long distance running which made the 1.5 mile time my kryptonite. However, this program has done wonders for me and just wanted to let you know that. Here is my real question, I have my PFT in 2 weeks and then won’t have to take another one for at least 120 days, what program would you recommend to do until im 6 weeks out from my next pft? I would like to get back in the gym some and get my strength base back.

ANSWER

Thanks for the note and I’m glad the programming has worked for you!

– Rob

QUESTION

I am working towards the Great Plains Tribe packet (from Bodyweight Beginner and Bodyweight Foundation), and have just began the 2021 MTI Nutritional Guidelines
Regarding the loss of body fat (Energy < Protein) segment of the video, is the fat loss specifically applicable to subcutaneous fat or also visceral fat (the fat around the belly and organs) or all types of fat of the body? I’ve read from some sources that visceral fat is more stubborn to get rid of
When eating specific foods in moderation, for example unflavored greek yogurt, would it mean a maximum of 2-3 cups per day?

ANSWER

Type of fat? I’m not sure and am not sure it matters.
Yogurt? You’ll want to minimize dairy, including yogurt. 2-3 cups is a lot.
– Rob

QUESTION

Long time fan..thank you for all the content, plans, insights and essays.

I’m forced to have surgery for a torn tendon right elbow – dominant arm. Depending on procedure I’m looking a 3-6 month recovery.

If it were you – how would you employ MTI plans to manage for an active recovery?  Lunges, squats, and ….

ANSWER

This isn’t a rehab plan for your recovering arm …. it trains the rest of the body around your arm.
– Rob

QUESTION

I am a deployed Soldier who will redeploy soon to go to Pre-ranger Later in November. If I wanted to prepare for the course with little time. Where would you suggest I start? I’m working on running on treadmills and stuff like that and doing a lot of bodyweight stuff to prepare.

ANSWER

– Rob

 

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