QUESTION
Looking for help developing workout programming for the next 2-3 months.
I have two training goals – improve explosive power (quick on/off power to go 0 to full power back to 0) for Krav Maga, and improve endurance for backcountry skiing (long uphill hikes with ~20-25 lbs of gear for 2-4 hours and then have energy to aggressively ski back down in highly variable terrain and snow conditions).
My instructor noted that I have a tendency to “tense up” and noted that kettlebell work focused on explosive strength has significantly helped students who have the same reactions
Do you offer programming that would help meet these objectives?
For background I’ve been using Cronus fit’s functional programming and more recently their squad workouts as a daily guideline.
ANSWER
Kettlebell Power? Closest I’ve built to what you describe is the
High Rep Kettlebell Snatch Training Plan. This plan is all kettlebell snaches – which is considered the “king” of kettlebell explosive and total body exercises by many kettlebell-only coaches.
Doing these together would be tough – both are intense, and the BC Ski program is endurance-heavy, which means it takes a lot of training time.
You could do 2-a-days, 2 days/week. So focus on the BC Ski plan as we head into that season, and do a two-a-day with sessions from the High Rep Kettlebell Plan on Tuesdays and Thursdays. Follow the kettlebell program sessions in order – don’t skip ahead – just push the calendar to the right. Then, once you start BC skiing in December, you can add in more KB sessions.
– Rob
QUESTION
Do any of your programs have programming of box step ups from beginner to advanced level?
I’d like to spend a year on this going from easy to very advanced
ANSWER
Our
Mountaineering and Hiking Prep plan is designed to bring unfit athletes up to the level of uphill endurance needed to complete on of our event-specific mountaineering plans.
So – I don’t have 52 weeks of this, – but you wouldn’t want to do that anyway.
Overall, this is 14 weeks of programming if you train 5-6 days/week. If you need more recovery, you could cut it back to 3-4 days/week, shift the calendar to the right, and stretch it out in terms of weeks.
Following these plans, drop into the Mountain Elite Daily programming stream to maintain mountain endurance.
– Rob
QUESTION
I’ve been an avid subscriber to your training programs for a few years off and on now. I am preparing to go to Ranger school in May of 2025 and am looking for a solid work up between now and then.
39 years old, moderate to low fitness level. I’ve had a an extremely intensive staff officer job for the past year, and had some significant atrophy since then. I was in pretty good cardiovascular fitness prior to the new position. Consistent ACFT in the 540s. Average pace over 10miles 7:30-8min range. No reoccurring injuries outside of IT band issues.
I have 26 weeks and five days prior to RTAC. Looking at the 7 week On-ramp training plan, and the 8 week ranger school plan at the moment. Looking for any feedback on what to fill the remaining time with.
Thanks for all you all do, looking forward to your feedback.
ANSWER
Weeks Plan
– Rob
QUESTION
I love your training programs. Do you have one to prepare scout leaders for backpacking in Philmont? We don’t have the specific track details yet, but it will be 10 days 50+ miles with the highest peak at 10,441 ft. We will carry all of our gear the entire time, so I’m planning on a 40-50 lb pack at peak load.
ANSWER
Go with our Backpacking Preseason Plan. It’s designed for this exact kind of expedition. Enjoy!
QUESTION
I have been subscribed to the MTI program for 1-2 months and am wrapping up the Humility V4 program. I have seen great improvement so far in my training, particularly when it comes to endurance. I am planning to submit a package in August 2025 for the Air Force Combat Rescue Officer program. This will require going to their “Phase 2” week-long selection course which highlights rucking-running-swimming-calisthenics-all of the typical selection course wickets. I have reviewed the USAF STO/CRO Phase 2 Selection Course and plan to complete prior to attending the course. With that said, what would be your recommendation for training from now until next summer? I have briefly looked at the Virtue/Pirate series but want to ensure I am training the most effectively to maximize results for the course in October 2025. Any guidance would be greatly appreciated. Putting my most recent IFT numbers below for reference. (Ideally I will continue to improve these numbers) I have enjoyed the endurance side of things and would appreciate programming that keeps a certain level of stamina. Please let me know if you need any additional information or metrics.
Pullups-17
Pushups-72
Situps-76
3 Mile Run- 23:00
1500M Swim 29:20
Recent Humility numbers:
Burpees in 9 Min- 117
5 Mile run: 39:36
ANSWER
41 weeks until August. See below:
Weeks Plan
9 Total Rest
10-15 Barbossa
16-21 Black Beard
21-26 Captain Morgan
27-32 Madam Cheng
33 Total Rest
34-41 USAF STO/CRO Phase II Training Plan – Repeat directly before selection.
Barbossa, Black Beard, Captain Morgan and Madam Cheng are all part of the
Pirate Series.
I’m a little unsure of the selection schedule, but I recall as part of the application packet you need to take the IFT? If I’ve got that right, have you all ready completed the packet and been scheduled for selection?
If not … and you’ve got an IFT date, you’ll want to do the
IFT Plan 6 weeks prior to your application IFT, then drop back into the above schedule.
Questions?
– Rob
QUESTION
I just subscribed to your athlete package my deputy chief is a long time supporter of your work so I thought I’d give this a try so here’s the deal I’m 27 5’7″ about 195 pounds my fitness has usually centered around my jobs and hobbies and I’ve never had a good organized plan to follow I’m a full time firefighter and a medic . For fun I hike climb snowboard and surf. I can ruck and climb I’m not the fastest but I’ve never fallen out. I can see the writing on the wall I can’t just be dumb and tough anymore and I’ve collected a few injuries along the way I’m looking to start one of your general fitness plans and develop more strength and durability but I wouldn’t hate to pack on some more muscle so i can than take to one of your more focused programs any help picking a program would be appreciated
ANSWER
Classic, barbell focused strength training that is assessment based, paired with assessment-based run training. The 1.5 mile run is short, and as part of the plan you’ll run 800m repeats – which are in the perfect “sweet spot” between endurance and work capacity.
This is no-joke, focused, professional programming. Simple, but hard, and very effective.
Start there and email back on the other side.
– Rob
QUESTION
I hope you guys are doing great. 
I am looking for some guidance on which program I should finish next –
for hobby purposes, I am not training for any specific goal.
Afters BUD/s training packet, Hypertrophy for skinny guys and BJJ
Training Plan I am looking for something that motivates me to continue
training.
I am split between starting “Casey Ryback”, “Backcountry Hunting Base”
or “Max Effort Strength + 12 Mile Ruck Training Plan”.
I train BJJ 2xWeek, but I also just moved to a new area which gives me
access to basically a national park with both hills and flat areas to
ruck and run as much as I want, and being outside in the mornings is
something that matters a lot now that the days are getting shorter
(Oslo, Norway). I want to experience the outdoors, but also keep
strength and cardio going.
So my two questions are:
1) I noticed that the third program does not train core, will the core
lose a lot if I don’t do that (i train bjj though)
2) Does Backcountry Hunting Base offer a good strength base ?
3) I am under the impression that since they are quite similar in terms
of doing A or B, so I should just grab one from the buffet whichever i
feel like.
ANSWER
1) Heavy back squats, dead lifts, and rucking do a good job of handling core training.
2) Not all around strength. The focus is on uphill movement under load. The strength training is bodyweight focused and lower body focused.
3) In terms of fitness improvement, the Max Effort Strength + 12-mile Ruck plan is much more focused and intense. Casey Ryback is much more broad.
If you’re looking for just a great, all around plan to add structure and intensity to your programming and is what I’d recommend to start.
– Rob
QUESTION
I’m currently a state law enforcement officer. I recently signed up for the MTI athlete subscription and was hopeful to gain some advice on where to start. I’m currently 6’3 and hover between 185-190lbs. My strength numbers are not where i want them but i also want to keep a good work capacity and endurance up. I plan on taking some federal PT assessments sometime next year (February/march) and would like to be able to quickly transition into that type of assessment. Any recommendations would be greatly appreciated.
ANSWER
Start with
Whiskey – Multi-modal plan that concurrently trains max effort strength, upper body hypertrophy, short work capacity, chassis integrity (functional core), tactical agility and endurance.
Plan includes strength assessments and progressions for the back squat and bench press – which will directly address strength.
Federal PFTs …. my approach is not to train for these all the time, but rather to train for the mission-direct fitness demands of your job, then when you get a PFT scheduled, drop out of mission-direct programming and complete one of our plans for the specific PFT – 4-6 weeks directly prior. Then, after the PFT, drop back into mission-direct programming.
You have access to all our federal PFT Plans (DEA, USS, FBI, USMS, etc.) with your subscription.
Email back on the other side of Whiskey.
– Rob
QUESTION
I’ve currently been using the Tactical Barbell approach to my hunting training for a number of years but it lacks specificity.
I’m looking at the MTN Tactical programming for a bit of a change up.
My question is, How scalable are the programs and/or is there adaptions that can be made for an older athlete such as myself (I’m 56)?
ANSWER
I program to the specific fitness demands of the sport or event, not the strengths, weaknesses or age of the individual athlete.
Backcountry hunting is no joke, and there’s no group of game set aside at lower elevations for old hunters like you and me (I’m 56) – so the programming is the same for everyone.
Fitness wise- you can complete the programming, but you might need more rest days along the way. So I encourage older athletes to allow more time in the schedule accordingly.
The primary sport-specific fitness demand of backcountry hunting is uphill endurance – uphill movement under load – and overall , the programming reflects this.
Questions?
– Rob
QUESTION
What running program do you recommend for someone that has not ran in 10 years.
I do body weight exercises and ji jitsu, but I do not run.
My goal is to be a police officer.
ANSWER
Take 2 weeks and run 30 minutes at an easy pace every other day or every 3rd. “Easy” = you can move in full sentences while moving.
You’ll be sore – likely calves and quads …. but run anyway. The soreness will go away when you start moving.
– Rob
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