Q&A 3.28.24

QUESTION

Hey I am trying to select a plan/training approach to get ready for Navy OCS in June. I am fit and I work on my feet most days (restaurant work) but I am 37 and I am more injury prone than I used to be. Approach would you recommend.

ANSWER

We have a Navy OCS plan (https://mtntactical.com/shop/us-navy-ocs-training-plan/) that you can start 6-weeks out from your report date. Until then, the Daily Operator Sessions (https://mtntactical.com/shop/daily-operator-training-subscription/) would be ideal for improving your base fitness. FYI: We have a 25% discount on the OCS plan if picked up with Daily Programming Subscription that’s automatically applied in your cart, if you decide to go that route.

QUESTION

I was wondering if their was a substitution for low weight high volume hinge lifts in some of the chassis work? My back starts to lock up after a few rounds. I think my form is ok. I can do low rep, high weight hinge lift and sandbag getups with no problems. Also I was wondering if there’s a sub for the toes to bar/ankle to bar? Maybe I’m doing them wrong, but I get pretty severe shoulder pain trying to do them. I’m 52 if that matters.

ANSWER

You can substitute the hinge lift with the dumbbell/kettlebell/sandbag variation of the movement and see if that makes any difference. Good Mornings can be substituted for it as well. Toes to bar substitution… try a hanging Leg Raise (https://www.youtube.com/watch?v=Nw0LOKe3_l8)

QUESTION

Hi, I am looking for advice regarding choice of plan. I am going for Royal Marines selection in 12 months and would like to build up running with weight and strength, ideally AM and PM sessions most days. Can you advise on one of your military plans that suit this? Thanks in advance

ANSWER

Go with the Ranger School Training Packet (https://mtntactical.com/shop/ranger-school-training-packet/), which is a year’s worth of training with very similar demands. The packet can be purchased (6 plans total), you can buy the plans within individually, or you can sign up for the Athlete Subscription (https://mtntactical.com/shop/master-subscription-plan/) which will give you access to our entire catalog.

QUESTION

I’m an older athlete (will turn 56 in May) and I compete at the IBJJF level

My teammate used your program with great success at Pans and I’m interested I’m trying it out too.

I’m wondering how I should approach (or modify) the sessions or programs based on my age? Is it even appropriate at all for me?

Thanks in advance

ANSWER

We have two BJJ offerings …

1) BJJ Training Plan – this plan is sport-specifically designed for BJJ fitness, and can be completed during your off-mat days, or with your bJJ trying as a 2-a-day depending on your fitness. This is an intense training plan – designed to take your bjj fitness to a higher level, and or as an pre-competition training plan. It’s so intense you can’t repeat the plan indefinitely without overtraining. This is a one-time purchase.

2) Tactical BJJ Daily – this programming is designed to complement regular BJJ training. It’s primarily designed for tactical athletes who BJJ 2-3x week. The sessions are designed to not only add BJJ fitness, but also round out general fitness in other areas. These are short, 35-40 minute sessions. This is a monthly subscription – $15/month.

Right for you?

At your age I’d recommend staring with BJJ daily and see how you recover. If you recover well and want to kick it up a notch pre-competition, then complete the BJJ Training Plan.

– Rob

QUESTION

I am currently doing the hotshot/smokejumper preseason plan, and I was just wondering what some respectable times for the runs and rucks as well as reps for the pull up and step-ups.

I am a relatively poor runner, currently doing a 6 mile in around 58 min., and my pull-ups are very weak. I can only do 3 perfect reps before I need to Kipp.

I am currently losing some weight because my seat weight is too high. I am 217lbs and 17.8% body fat. I come from a football background, so mass was pushed, but now I’ve been wildland firefighting for four years and want to drop to around 190lbs or 185lbs to smoke jump in a couple of years.

What numbers do I need to hit to knock the selection out of the park?

ANSWER

Solid All Around Scores based on our experiences:

6-Mile Run: 8 Minute Miles

Pull Ups: 15+

Be able to ruck in mixed terrain at a 15 min mile pace for up to 10 miles.

QUESTION

Thoughts on swapping in elliptical for runs? Much easier on older knees? How would that translate?

ANSWER

No issue if it enables you to train with less pain. Translation is inexact… I’ve always found the elliptical to be challenging to actually get heart rate up. If you can find a way to roughly match intensity (use heart rate as an indicator) via increasing speed or resistance, then you can follow the programming as prescribed.

Bike, assault bike, and rower are more closely a match. Here’s an running substitute resource as well: https://fitness.mtntactical.com/exercises/details.php?id=test

QUESTION

I’d like to preface this email by saying I’m a huge fan of MTI. You guys have taught me most of what I know about functional fitness and were crucial in my transition from aircraft maintenance to Air Force Special Warfare. I never considered myself an athlete growing up, so you guys have been crucial in developing my training age.

I just started the Big 24 for the second time. I’m a skinnier guy, 6ft 173lbs. I have a strong base in cardio with a few races including marathons under my belt. I’m switching career fields again and will be attending the SERE specialist pipeline later on this year. For now, I’d like to build/maintain a strong chassis and muscle with the Big 24, but also continue rucking and running. I see that you guys have a program for SERE which I will begin 7 weeks before my ship date.

I would like to utilize the Big 24 progression with run/ruck work in my lead-up to the SERE plan. I’m looking for recommendations about incorporating running and rucking with this plan or any information you may have regarding this topic.

I don’t know enough about fitness to know what the best day is in the plan to incorporate these things. Will adding rucking and running hurt any gains? When’s the best day to do this? Is there anything you advise or think I should know? Any information at all helps. Thank you guys for everything you do.

ANSWER

No issue with adding in Run/Ruck work. You can utilize the Big 24 Plan as your format. I’ve added the days that will be best for adding running/rucking work based on the daily intensity of Big 24. You can either add the run work on to the end of the strength session, or do a AM/PM sessions to split them up.

Mon – Lower, Total Body Strength

Tues – Upper Body Strength, Interval Run

Wed – Chassis Integrity

Thurs – Lower, Total Body Strength

Friday – Upper Body Strength, Interval Run or Tempo Run

Saturday – Ruck Work

QUESTION

Hello, reaching out to see which program you guys would recommend for me. I recently completed the Big 3 + 1.5 mile program and loved it.
I am an infantryman in the marines so tactical fitness is always a priority. Overall I would say my goal is to be as strong as possible while still maintaining my running and endurance.
I have been looking at Big 36. And just continuing to run each day as a supplement to the program.
What would you recommend?

ANSWER

Big 36 is a great plan, and can be paired with running. Break it up into AM/PM sessions.

If you’re looking for a run plan, check out the 5-mile Run Training Plan. Skip the strength work on Tues/Thurs, but all of the run work can be easily paired with Big 36.

QUESTION

I head to TBS June 3rd and in preparation I am moving to the pre TBS plan this week. I understand that the graded PFT/CFT is on the first week. What training plan(s) would you recommend for the remainder of the course? Thanks for everything.

ANSWER

TBS/IOC Training Plan to prepare, then drop into the Daily Operator Sessions while at TBS. Good luck!

Subscribe to MTI's Newsletter - BETA

CART