Q&A 3.7.24 - Mountain Tactical Institute

QUESTION

What program would recommend for a 43yr old male in law enforcement? I am an investigator who still goes out on arrests and participates in tactical training. I have some back issues which can sometimes be exacerbated with squatting. Not sure what plan I should start with. Thanks!

ANSWER

Start with our LE On Ramp plan (https://mtntactical.com/shop/on-ramp-training-program/)

QUESTION

Hello, I’m currently doing the 6 week STO/CRO IFT improvement plan… I’m on week 4 and the volume is kicking up. The plan says it’s ok to rest to get the reps in. Does this mean it’s ok to break the 75 second interval? How should rest be taken once failure sets in and hitting the 75 second interval isn’t possible?

ANSWER

A couple approaches if you’re hitting failure point. Try these in order… 1. Take a short rest with no adjustment to the 75 interval. So so you 2/3rd of your push ups, take 5-10 sec to shake it out, and knock out the rest. 2. Drop to knee push ups. 3. Extend the interval from 75 to 90 seconds.

QUESTION

I’ve recently purchased the membership plan for MTN Tactical and was looking for a good plan to meet my needs/wants. I’ve been doing nSuns 5/3/1 for about a year now and reached my goals for weight lifting wise. I’m interested in transitioning into a strong bodyweight/core/endurance routine while still maintaining some lifting. Idk if there is such a plan in the programs so I was wondering what you could recommend for me. I’d like to not lose too much strength that I got from nSuns while starting to focus on more bodyweight strength. Hope to hear back soon!

ANSWER

We have a few options… Here’s an overview of our Bodyweight training plans, all of which are part of your Athlete Subscription. Starting with the Bodyweight Foundation is likely the best route.

QUESTION

I have been a long time subscriber (check it!) to the platform and have been a constant user of your mountain oriented programs. In fact, I tell all my casual skier friends to do your Dryland program and they will be dialed in for their annual ski trips. I ski (alpine and backcountry) a few times every week from December through April mostly.

However, due to some upper body injuries (chronic elbow and shoulder pain, now resolved through great PT) I have massively underdeveloped my upper body strength. I shied away from pull-ups, pushups and benches for years. As a skier primarily, this didn’t disrupt my main sport but I am left with a real imbalance that I now want to correct.

I am writing to get some suggestions for getting back into total general fitness with an emphasis on my upper body. I am doing the Bodyweight foundation and was thinking about doing the country Men’s program but wondered what guidance you can provide.

ANSWER

Appreciate all the kind words!

Well-balanced general fitness, the Country Singer plans are a great pick.

If you’re looking to focus on strength/hypertrophy based on your need to further develop the upper body, I would go with 357 Strength.

QUESTION

I have been utilizing MTNTACTICAL off and on for a while now and I currently have not been able to run outside due to my wife working at night and me having three young children. How can I get the same benefit of running outside as I would on a treadmill? I still put in the work outside when I can but when since I have to utilize the treadmill more often now I don’t feel too much of a carryover. If you can assist me with this it would be greatly appreciated.

ANSWER

For intervals and easy/moderate-paced runs, put your treadmill on a 2% grade. This will get you closest to the demand of outdoor running. All of the programming (assessments and follow on progressions) can be done on a treadmill with no issue.

QUESTION

I recently helped establish a group of men in my area dedicated to enhancing our physical capabilities collectively (as well as other life skills).

We’re considering adopting training and testing benchmarks similar to those used in military, law enforcement, or possibly special forces, in order to hold each other to a standard.

Recognizing your expertise in various selection processes, I’m interested in your recommendations for both a testing framework and the standards we should aim for.

I understand the need to align our goals as a group with any standards we set, but I’m interested in the physical expectations you personally would set for young to middle-aged men aiming to demonstrate capability and competence in civilian life?

Initially, we contemplated adopting the JTF2 fitness test, reflecting our Canadian identity and aspiration to embody capable men. However, I question whether special forces criteria might be overly ambitious.

Your insights on appropriate benchmarks and tests for our group would be greatly appreciated.

ANSWER

Sounds like a great program you’re setting up! I would recommend the Operator Ugly Fitness Assessment. As civilian athletes, you can complete the 3-mile portion of that run unloaded (instead of with a 25# vest). If you decide to go with it, we’d love to see your results!

For your older athletes (45+), take a look at the MTI 45+ Fitness Assessment

QUESTION

Im currently planning on giving Mont Blanc in the Alps a go and was curious about which plan you might think I would benefit best from. Currently debating between the Peak Bagger Plan or Rainier, but kind of leaning towards Rainier.

I believe I already have a mostly solid aerobic base, currently spend 2 1.5 hr sessions on the stair climber with a 25lbs bag for a little over 2000 total vert or so a week, plus a 6-8 mile ruck with the same bag once a week as well. Some recent comparable hikes have been in the 10mi 4500 vert range during with snow on the ground and around 17mi with 7000vert with very little snow. All these have been in Colorado in the 10-14k ft range, coming from sea level with no acclimation it has been somewhat slower moving in the snow than I would like.

ANSWER

Peakbagger is going to be the way to go. We’ve had other athletes use this plan for Mont Blanc successfully.
Enjoy the climb, it looks absolutely beautiful!

QUESTION

I recently purchased the USMS Academy program. I do not have a set date for my academy, which in the program it states to contact this email for clarity. Any information or modifications you can provide are greatly appreciated.

ANSWER

Jump on the Daily LE SWAT/SRT Programming. When you’re 7 weeks out from your report date, start the USMS Academy Plan. Feel free to ping us with any questions as you’re working through it.

QUESTION

I have been using the Fire Rescue programming for a couple years and love it. I appreciate the care and thought you all have put into the training plans and mission-specific exercises. My fitness, developed through your programming, is a huge reason I was successful throughout my fire academy and probationary period. Thank you!

I am reaching out to ask about conditioning specific to working in Bunker Gear. Could you explain your philosophy related to developing conditioning to be able to work in bunker gear for extended periods of time?

Do you just consider the overall improvement in conditioning outside the gear adequate to improve conditioning inside the gear? I’ve peaked through the Big Cat series and didn’t see many sessions that involve wearing Bunker Gear, other than the occasional exercise with a bunker coat. So, this lead me to wonder how your studies and job assessments have shaped your plan for this.

Some background on my question. Our fire department’s gear is designed with 2-3 times the thermal resistance of the standard bunker gear in the country. Because of this, our gear soaks and retains heat at a greater rate than a vast majority of bunker gear, which greatly increases the rate of core temperature rise and greatly decreases our ability to cooldown aside from completely removing the gear in the cold zone of an incident. It is truly an equalizer when it comes to fitness and work capacity between firefighters. On my own, I make a conscious effort to train in ambient conditions to help improve my acclimatization, but there really is no substitute for being in the gear.

Also, if you do have recommendations, how would they fit into someone following the Big Cat series?

With the program designed for intense 4 day training followed by 3 days of recovery, I am hesitant to add a gear training session on the recovery days, especially as the weather continues to warm up as we move into the spring and summer.

I greatly appreciate any insight you can provide. Looking forward to hearing from you.

ANSWER

This has been a point of discussion for us for years. There are a few issues we recognize in discussions with firefighters all over:

1. Not all departments provide a training set of bunker gear. With the research on carcinogen exposure and cancer rates within the firefighter field, we don’t want guys wearing dirty gear.

2. Training on duty in gear can be problematic. Let’s say we assigned bunker gear training that you’re completing on duty, and you catch a large fire. That’s not ideal for your performance on the fire, as you’re likely already dehydrated.

3. Call volume and skills training varies from department to department and is a challenge to balance with strength and conditioning.

That being said, if you have an extra set of gear you don’t do fire training in, you can certainly integrate it into the programming. The best days are work capacity efforts. 1x/week is likely all that’s necessary.

QUESTION

Going hunting in Maine this fall. I won’t be sitting in a stand, but tracking all day through hills, bogs and small mountains while wearing a pack weighing about 20 pounds and carrying a rifle.

This could be as much as 10-12 miles a day. The footing can be unstable with small limbs and trees under the mud making your feet slide around, and a real struggle to keep your footing. And then there’s dragging out a deer that could weigh 200 pounds if I’m successful.

I’m looking for the right plan to ramp up my training so I’m well rounded and prepared. I’ll be 57 by then, so recovery is a concern. Any guidance is appreciated. Thanks.

ANSWER

Start with the Daily MTI 45+ Programming subscription. This is day-to-day programming with month-long cycles, built to work around the common issues experienced by men in your age range. When you’re 5 weeks out from your fall hunt, start the Whitetail Deer Preseason Training Plan.

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