Q&A 12.30.21

QUESTION

I’m interested in the smoke diver training plan but wanted to reach out with some questions. Unfortunately the term “smoke diver” has become a bit unclear in the fire service. Is this program designed to prepare for the 6 day classes in Georgia,Indiana, Oklahoma etc? Secondly, I’ll be starting a bit further than 7 weeks out and the website advised that I reach out. I’ve been loosely preparing for a year, but will be attending the class in Georgia starting February 27th. Thank you for your time and i apologize for my long winded email.

ANSWER

1) Yes – the Georgia, Florida, and other courses.
2) Programming? You have 14 weeks until Feb 27th … Here’s what I recommend:
Weeks.        Plan
1-7              Humility
8-14            Smokediver Plan
Humility comes from our military side, but it will transfer and it’s no joke.
– Rob

QUESTION

I’m looking at signing up for the MTN Tactical monthly subscription and am wondering which programs you would recommend. I spent the last 7 years training competitively for CrossFit but am looking to train specifically for backcountry hunting moving forward. I go on 3 back country mountain hunts each year – a spring bear hunt in April, elk in September, and elk in early November. Given the timing of these hunts which programs would you recommend in between each hunt?

ANSWER

In general, MTI offers two types of programming: (1) Job or activity specific “base fitness,” which is designed as day to day programming, and; (2) Event-specific Fitness which is designed to be completed the weeks directly before the activity.
Base fitness programming is geared toward the sport/job/activity, but also includes general fitness elements which builds a solid base for event-specific plans and doesn’t lead to overtraining/overuse injuries and staleness. Event-specific fitness is laser-focused on the activity, very effective, but doing it year round would lead to fitness plateau, overuse issues and staleness.
I currently don’t have a backcountry hunting base fitness packet of plans – they are in my queue – but have others that are similar and will work. For someone with your training background I’d recommend the plans/order in our Wildland Firefighter Training Packet – which share the load carrying and mountain endurance fitness demands of backcountry hunting.
8 weeks directly prior to your Spring and September trips I’d recommend you complete the Backcountry Hunter Pre-Season Training Plan – which is laser focused and progressed based on the primary fitness demands of mountain hunting – uphill movement under load, mountain endurance, and load carriage chassis integrity.
Another option I’ll often recommend to midwest hunters heading on their first western hunt is the plans/order in our Backcountry Hunting Training Packet, which is 29 weeks of total programming and has a more gentle onramp and progression for athletes new to this type of hunting.
– Rob

QUESTION

I am 69 years old. I have been strength training all of my life. I am still training. At this time I am training 5 by 3 rep range with basic lifts. Front squat, pressing movement, deadlift, back extensions and rowing. I had a bad case of shingles back in 2018, which took a lot out of my strength and lean body mass. I had a difficult time training due to the intense pain. I was able to resume training to a limited extent. I have cancer. In 2019 I had a terrible cancer episode. I spent twelve days in the hospital. I had two blood transmissions, six treatments of plasma cleaning,and. When I was released I had thirteen chemotherapy sessions plus partial amputation oftwo  fingers. During my hospital stay I still trained. I walked at least 20 minutes per day. Did bed squats, counter pushups, and band pull aparts. My goal is to increase my strength, build lean body mass, and be in condition to respond to any situation that comes up in daily life. What program would you suggest for me? I appreciate your time in reading my email.

ANSWER

Busy Dad Full Gym 4 is what I recommend. Be smart and conservative with the prescribed work capacity and chassis integrity work – I.e. go light and perhaps not as intense.
Also – take more rest days as needed to recover.
– Rob

QUESTION

It’s been a while and I wanted to let you know that I completed the Everest program for Ama Dablam and totally kicked its ass. I had no physical issues and the conditioning was more than enough for me to enjoy every moment of the expedition. Before the climb, I trekked nearly 200miles and climbed a few more peaks in the area as well.
Unfortunately, the past two years haven’t been so kind to me. Without getting into it too much, I’ve had some family deaths and been lazy and emotionally/mentally out of it. That being said, I’ve recommitted myself to picking up where I left off in 2019 and have planned heaps of fun, challenging adventures for 2022.
I’ll be ice climbing for a week in February and rock climbing all spring and summer in all my spare time. I have a big wall course planned in August and an alpine expedition in the Cascades right after. I’ll also be doing long weekend overnight backpacking trips 1x a month (50-80miles). I hope to be prepared for a big wall expedition in 2023 and/or an 7,000m technical climb.
This is where I come to you for training advice.
Aside from 3 months ago, I’m in the worst shape of my mountain athlete life. I’m looking for a program to reacclimate my body to general fitness and strength without getting too sport specific. Then I’ll probably revisit your rock program and invest in another alpine/big wall program.
How would you approach this training?
As always, thanks for the advice and help achieving my goals.

ANSWER

Thanks for the note.
Work through the plans/order in the Greek Heroine Series of “mountain base” programming – starting with Helen.
– Rob

QUESTION

Currently in week 3 of big 24. My Assessment weight for bench 3rm was 205 and workouts have been scaled to that assessment.
My past 2-3 bench workouts I have struggled to press anything over 185 for more than 1 rep.
My squats have been progressing rapidly. Other lifts progressing moderately.
Bench is the only move I can’t keep up with the prescription. Any thoughts or advice for me?

ANSWER

Can’t help here – esp. if your 3RM Bench press was 205# and now you can’t get a single at 185#? – Could be you’re injured, and/or you somehow made a mistake on your 3RM Bench press loading. I’d recommend you do another 3RM bench press assessment and re-start the progression.
– Rob

QUESTION

I’m a gym owner and educator from Asheville, NC.

Our gym, turns 10 next year and is a former CF affiliate.

I’ve followed your site, shared your essays, and consulted your programming for years, and just want to thank you for what you offer to so many.

I’m writing for two reasons:

  • I’d like to offer some sort of class or program out of our space for outdoor athletes and/or those that specialize in many of the tracts you program for. I realize I can subscribe to your programs and label it what I want, market it, etc. However, I wanted to reach out and see if you offer any type of official affiliate program or have any type of established, official relationships with any facilities outside of Jackson. If so, what does that look like? Asheville, as you may know, is an outdoors mecca with so many that may be interested in programming and a facility like this.
  • Second, I’m working on my doctorate in educational leadership and only have my final research project to complete. I’ve always appreciated your research and am seeking ideas on how we might be able to test intensive daily physical activity’s impact on certain populations. I realize your research targets performance primarily, but if you have any ideas or needs that could be applied to an educational and/or leadership direction, I’m all ears.

Thanks again for reading. Enjoy the weekend…

ANSWER

Sorry – we don’t have a gym affiliate program currently.
Study Project?  Work’s already been done in this area, but you could research a connection between fitness training and academic success – esp. at the middle school and/or high school level.
– Rob

QUESTION

I have contacted you in the past and you helped me 100% now I am asking for your help once more.

I have used your training plan for an Spartan Ultra and achieved success by following it exactly 100%.

Now things are more challenging (for both).

Due to the pandemic I stopped racing in Spartan Races and gained almost 15 kgrs. In August 2019 (last Ultra I attended to) I was nearly 82-84 kgrs and now I am almost 95-97. On August 2022 I will participate in the next Ultra which will take place in Slovakia.

Until then I have to lose some weight and get back to a more powerful form. The point now is to lose fat.

Is there any program that you would suggest to me?

Thank you in advance for your time and help.

ANSWER

I’d recommend Humility.
Also – clean up your diet. Here are our recommendations: https://mtntactical.com/knowledge/nutritional-guidelines/
– Rob

QUESTION

I’m looking into your programs. I would like to run a 50-100 mile run eventually, but would also like to lift. I was wondering if you have any programs that combine the both. I’m a heavier guy who is also looking to drop some #’s and get back to my running weight.

ANSWER

– Rob

QUESTION

Howdy, Quick question about transition speed:

Currently doing Busy Dad Full Gym 2 (it came out at the perfect time for me), and I was curious about the following:
How much rest to take between part 1 (20min grind) and part 2 (strength piece)?
And then how much rest between the movements in part 2 (5 rounds, 5x kneeling curl to press, 5x dumbbell/kettlebell Craig Special, Lat+Pec Stretch.
I’m assuming the stretch part is 15sec or so?
Thanks for everything you and your company have done. Solid.

ANSWER

No programmed rest … it naturally takes time to move from Part (1) to Part (2), etc. You might have to put equipment away, get out new equipment, etc. this is your “rest”.
 Work steadily through the session – you should finish right around 45 min. Don’t overcomplicate it.
– Rob

QUESTION

I am in the army with an 18x contract for special forces. I have just finished my final exercise at infantry school and graduate dec 15 to go on leave until Jan 3. I then either go on hold or start airborne school for 4 weeks . My best guess on when I will start selection will be some time in April. I have 6 weeks of preselection before that. I am just wondering what you guys would recommend as far as workouts between now and then.
(All within the last few weeks)
My last apft was 100 push-ups 84 sit ups 14:30 run
My last acft was a 587 total with a 14:07 2mile
My last 5 mile was 38:17
Last long ruck was 12 miles at 50+lbs
Last speed ruck 4 miles in 50 mins
Sorry for the long email and all the info I’m just at a loss on what to train and where to start since I have freedom now

ANSWER

Plans/order in the Ruck-Based Selection Training Plan – do as much of it as you can given your schedule prior to your pre-selection course
– Rob

QUESTION

I purchased the Bataan Training plan with the intent of doing Bataan in March 2022. I do not have an extensive rucking background, and was hoping to train a 16 week cycle prior to Bataan. What is your recommendation on utilizing the 8 week plan in a 16 week cycle? Can I run the first 4 week block multiple times before I peak and taper? Thank you!

ANSWER

Multiple times? No – but twice would be okay.
Better would be to complete the Rucking Improvement Training Plan for 8 weeks, then roll into the Bataan Plan. Rucking Improvement has a more gentle progression.
– Rob

QUESTION

What do you recommend for electric treadmills? How high of an incline should I get? How much incline do treadmill get? My wife and I live in a small apartment and don’t have a lot of money. I eventually will be doing your most challenging workouts so…

ANSWER

Can’t help here. I’d recommend consumer reports or a similar reputable review source.
10% incline if possible.
Better would be to use a steep hill, stadium, building stairs, stairmaster (perhaps), etc. If you haven’t done any of MTI programming yet, I’d definitely recommend completing a program before investing $1,000 or more in a treadmill … or finding a cheap gym to join.

 

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