Q&A 4.13.17

QUESTION

I’ve recently completed the Mtn Bike Pre-season training program (for the
second time, first time was a year ago) and saw improvement in the gym with
my 1RMs, and again excellent improvement on the trails. I also did the
Monster Strength last fall, with great results.  I’m at a peak now but I’d
like to consider that peak as base fitness and strength, and I have four
months until I want to peak again for the Unicycle Nationals in Seattle in
mid-July.

I’d be open to your suggestions for another program, or two, between now and
then. My favorite gym activities are front squats, power cleans, box jumps,
and leg blasters.  I think these translate most directly to the leg and core
strength I need to handle technical downhill and cross country riding.

Your thoughts?

Thanks.

ANSWER

I’d recommend Resilience: http://mtntactical.com/shop/resilience/

This is an awesome plan with a solid total body strength and chassis
integrity emphasis. I just updated the plan this month.

It also includes hard 200m, 400m and 800m running repeats. Killer.

– R


QUESTION

I promise I’ll try not to let this be the standard “which program should I use” question.  You offer a ton that intrigues me, which I love, but also makes choosing difficult.  It’s the same reason I have trouble ordering food at good restaurants.
I came (almost nine years ago) from being extremely overweight and sedentary to loving to train and being extremely active.  I REALLY enjoy strength work, and that has been my main focus, but after doing some OCRs and a lot of GORUCK, I do more endurance and conditioning than I ever have before.
My difficulty comes because of this: I’m currently in what I would consider to be my best shape and fitness level ever, and I’m still seeing benefits from what I’m doing, but I’m getting bored.  I want to avoid losing interest, but I don’t want to stop seeing the improvement I am right now.
I’m currently using Wendler’s 5/3/1 with the “boring but big” assistance template and adding mobility work, rucking, and running.  In the past, I’ve also seen a lot of progress with DeFranco’s Westside for Skinny Bastards.  I’d really like to do something that just moves outside my box without sacrificing too much power in my big lifts, if that’s even possible.  I’m working with equipment and facility limitations, since I train at the YMCA before working an office job, but I’ve looked a lot at both the Greek Hero programs and the Virtue programs, both of which have been recommended by friends of mine.
Any guidance you might offer is appreciated, and I’m sorry to be yet another person to ask for free advice.
Thanks

ANSWER

I’d recommend Humility: http://mtntactical.com/shop/humility/
– R

QUESTION

I injured my should while doing the Resilience program. I have been instructed to lay off it for up to month in order to rehab it. What plan do you suggest I do? I’m trying to train up for selection so it is killing me to take time off from training up. Thanks for the advice.

ANSWER

Training Program for Athletes Suffering Arm Injury: http://mtntactical.com/shop/training-program-for-athlete-suffering-arm-injury/
Not a rehab plan for your shoulder, but trains the rest of your body around the injury.
– R

QUESTION

First off, thanks for all of the great programs you put out there.  I read in one of your articles that the Front Squat and Bench Press is a good way to see how the athlete is balanced.  I just maxed my FS at 335.  My bench is around only around 255.  I’m 5’8, 185lbs.  Any tips or programs to bring my bench up to my Front Squat standards?  Thanks

ANSWER

I don’t have a bench press only training plan, but from what I do have, I’d recommend you start with Super Squat Strength: http://mtntactical.com/shop/super-squat-strength/
Bench press is included in this progression and we’ve had great luck with it to increase 1RM’s.
If you have a subscription, you could also just bench 2x/week, and follow the progression in this plan.
– Rob

QUESTION

Sir,
I am scheduled to hit IUW in the Q course around November this year. I am backward planning program cycles starting May 1st.  I have been researching your Greek Hero packet and I am  wondering where I should start in the series as I see I only have time to complete 4 programs based off the 7 week cycles. I would like to get my 36 min 5 mile down to 34 and my 12 mile ruck at 2:30 down from 2:58. I failed my first 12 miler in the heat this summer so not happy about that. What would you suggest? Start from the beginning with Hector or bump up to Achilles?
Greatly looking forward to your input!

ANSWER

You’ll want to do the Q-Course Training Plan (http://mtntactical.com/shop/special-forces-qualification-course-training-plan/)  starting the 6 weeks directly before reporting. It includes focused work for the 5 mile run and 12 mile ruck.
Working back from the start of the Q-Course plan I like Perseus, Ulysses and Achilles.
– Rob

QUESTION

I’m in the military and I am currently in a classroom instructing role. I have to attend compulsory staff PT Tuesday and Thursday. Tuesday is a always a full body circuit of some sort and Thursday is either a run or a battle pt session.

My question is which of your plans could be best adapted to this schedule. I can do whatever i please Mon, Wed, Fri. I really just want to increase my all round military fitness levels.

Any suggestion appreciated.

ANSWER

I’d recommend Apollo from our Greek Hero Series. You can sub in your Tues/Thurs Staff PT sessions for the Tues/Thurs Apollo sessions and complete Apollo as prescribed Mon, Wed, Fri.

– Rob

QUESTION

Thank you for everything you do for the military and public safety professionals.

I work in law enforcement and really like the LE athlete plans. I am also preparing for two elk hunts this year. On top of that I injured my knee several years ago (tibia plateau fracture). Due to that injury I try to stay away from distance runs.
I love the quadzilla complex for getting ready for my yearly elk hunts, but my knee does not like the jumping lunges. Jumping squats are no problem.
I love the stair mill. It seems to help with strengthening things around my knee. Additionally I still do some of the stability exercises I did in PT when recovering from my knee injury.

I am looking for a plan that has some upper body hypertrophy but will have me in decent shape for elk season. (I will be hunting from a base camp, not backpacking in 10 miles).
Also any recommendations on subbing the runs for the stair mill, airdyne bike, or other lower impact exercises would be greatly appreciated.

Sorry for long email. I feel like I am floundering around the gym right now.

Thank you

ANSWER

I’d recommend Whiskey from our LE Spirit’s package, with a couple of modifications: http://mtntactical.com/shop/whiskey/
– Replace the Tuesday and Thursday sprinting with 10 rounds of 1 minute airdyne sprint, 1 minute rest.
– Replace the Friday Run with Stepups (preferred over a stair master) – for the conversion, 200x step ups = 1 mile. Wear a 25 pound pack.
– Rob

QUESTION

Hey coach:
1. Grunt PT looks awesome. Will those of us with the regular subscription have access too?
2. Love Gratitude. I always loved the stamina sessions (I’m sick I know) and I’m happy to see your updated version. I’m curious to see an example of pacing though: what does a “grind” pace in Gratitude look like, especially compared to a work capacity pace? Can you post some video examples of folks moving through Gratitude at a “grind” pace so we get a feel for it?
Thanks Coach. Keep up the great work.

ANSWER

1. No.
2. We’ll work on it.
– Rob

QUESTION

I am planning a backcountry elk hunt in Montana this September.  Was looking at your mountain training programs.  Probably something I could do, but I am not sure I have enough time to complete it (aren’t they seven months?).

Wondering if you guys develop customized individual programs.  I would be interested in learning about that if you do.

Regards,

ANSWER

You’ll want to complete the 8-week Backcountry Big Game Training Plan (http://mtntactical.com/shop/big-game-hunting-training-program/) the 8 weeks directly before your hunt.
By my count you have 5 months – or approximately 20 weeks until September.
Here’s what I recommend.
Weeks       Plan
1-7             Bodyweight Foundation:
http://mtntactical.com/shop/bodyweight-foundation-training-plan/
8-12           Resilience: http://mtntactical.com/shop/resilience/
13-20         Backcountry Big Game Hunting Training Plan:
You can purchase these plans individually, or purchase the Backcountry Big Game Training Packet (http://mtntactical.com/shop/backcountry-big-game-hunting-training-packet/) which includes these plans plus one other.
You’ll have access to the plans and updates as long as we’re in business. I just updated the Backcountry Big Game Hunting Plan yesterday, and both Humility and Resilience earlier this month.
– Rob

QUESTION

Coach,

I am active duty army and am looking to go to Ranger school. I’m not a combat MOS but I try to stay relatively fit. I saw your on ramp plan and was wondering if you would recommend that before the Ranger train up. My main concern is rucking. I’ve never been the strongest Rucker and need some work there. Thank you for your time and I’m looking forward to using your programs.

ANSWER

I recommend beginning with Fortitude: http://mtntactical.com/shop/fortitude/
This plan combines barbell-based strength training with military endurance (running, rucking) – it’s a great place to begin to build your base fitness for Ranger School.
– Rob

QUESTION

Hi,

I was just wondering if I purchase the monthly subscription for $29 what exactly would I have access to. It seems like I would get some sort of daily WOD but would I also have access to the specific programs such as the Ruck Based Selection Training Plan? Just curious what the benefit is to buy each plan individually if I would have access with the monthly subscription. Thank you for your help.
Best,

ANSWER

A monthly subscription gives you access to our three types of daily programming, Military, LE and Mountain Base, as well as all of our 195+ sport specific training plans including the Ruck Based Selection Training Plan.
– Rob

QUESTION

Sir/Ma’am,

I am looking to cross train in USAF EOD within the next year. Aiming to submit my package within the next 6 months. I know my way around barbells, but as for the cardio/cals involved in EOD, it’s pretty foreign to me. I was wondering if you had a suggestion as to which program(s) would be a good place to start? I would like to keep doing barbell work, if possible.

Thank you,

ANSWER

I’d recommend you start our programming with the plans in the Virtue Series – Humility, Fortitude, Valor, Resilience and Gratitude. These plans concurrently train strength, work capacity, endurance (running/rucking), and Chassis Integrity and deploy my Fluid Periodization methodology. We are continually evolving/improving our programming and when we do we update our plans – I just updated the Virtue Plans this month, and built the 5th last plan in the series, Gratitude.
You can purchase the plans individually (start with Humility) or as a Packet (http://mtntactical.com/shop/virtue-series-packet/)
As well, each comes with a Athlete’s Subscription to the website: http://mtntactical.com/shop/master-subscription-plan/
– Rob

QUESTION

Coach Rob-

I’ve been on your spirits packet now for about 12 weeks (Bourbon and Vodka), and I just tested into the police academy. The entrance test was the cooper’s test and my numbers were:

9:53 1.5 mile run, 52 push ups, 39 sit ups, 00:48 300m run, and 20” vertical leap.

I want to work on improving all of those to try and max the test when I re-test for the academy. From what I have heard, the PT at the academy is not large in volume, and I will lose fitness if I just do that PT. What progression do you suggest leading up to the academy, and/or during the academy?

ANSWER

We’re currently developing a Police Academy Training Plan, but don’t quite have it completed yet.
For those numbers specifically, I’d recommend our Coopers Test Training Plan: http://mtntactical.com/shop/cooper-physical-fitness-test-training-plan/
– Rob

QUESTION

First of all, i just wanted to say thanks.  I did your 8 Week Ruck Based SFAS prep program and just got selected.  Physically i was well prepared for the events, and afterwards am recovering much faster than some others.  A few days after the last event i actually felt completely fine.
Looking forward Ive got some time before Phase I, with a 12 week course beforehand.  I was planning on doing your 6 week SFQC program the second half of that course, but between now and then i was looking at the UBRR improvement program.  Do you have any other recommemdations?
Thanks again!

ANSWER

Congrats on selection!
I’d recommend either a subscription to the site and following the Operator Sessions, or the plans in the Greek Hero Series: http://mtntactical.com/fitness/packet-focus-military-athlete-greek-hero-packet/
This programming is much more balanced than the UBRR plan.
– Rob

QUESTION

I’m a current Officer Cadet in the Australian Army.

My question is about balancing class PT with the Operator sessions. Class PT at the college takes various forms but is generally 5-6 times a week, consisting mostly of battle PT with gear and rifle, interspersed with some unloaded strength/running training and a ruck every week or so, with the gaps filled by sports training. I found prior to field (which I’ve just finished), that I wasn’t recovering from doing both the Operator sessions and class PT, and I wasn’t managing to do either very well.

Do you have any advice as to how to scale the sessions, or build my personal work capacity so that I can handle doing both sets of training without overtraining? For context, I was a powerlifter before the army and have a decent strength base, and on our PFT, I score 78 push ups, 100 sit-ups (feet held albeit), 9.03 mins on the 1.5 mile, and 17 pull ups, so I wouldn’t call myself unfit, at least by our standards.

Cheers,

ANSWER

I’d recommend letting your Unit PT address your running/rucking and work capacity fitness and using one of MTI’s low volume, but heavy loading strength plans to build your relative strength. Specifically, I’d recommend you complete the MTI Relative Strength Assessment Training Plan: http://mtntactical.com/shop/mti-relative-strength-assessment-training-plan/
Just do the strength sessions in the plan, and do them 3x/week as 2-a-days, in the evenings. Follow the sessions in order – don’t skip ahead, but spread them out.
This will allow you to continue to hammer your unit pt, but also build strength for durability for your overall career.
You have access to this training plan with your subscription.
– Rob

QUESTION

I need your help to get back into the guy I used to be. Where to start I am a guide/outfitter and mountain lion hunting addict. Over the past 3 years I have slowed tremendously and I am only 33 years old. I went from 175 pounds to 208 i understand a lot of it has to do with diet. Which I have changed 180 degrees but I still feel sluggish. And have a hard time with it and going to the gym just isn’t doing anything for me for what I do. Can you recommend a program to get me into what a guide should be. my biggest fear is that I have a client out walk/hike me. This year I really noticed it during the lion season that I wasn’t grinding it out like I used to. Simply because I get so wore out. I work in the oil field as well driving around. We work 8 on 6 off which is a great schedule but I find my self being a dead ass most of my days off and my job is not even that hard. But I was hoping with a good work out program that I could do from home(preferably) and if you could recommend some sort of supliments from mountain ops or where ever to help bring up my energy level/ get in mountain shape/ lose weight. Cause I don’t want to have to buy all new hunting cloths cause i can’t squeeze into them lol. Please let me know if you can help.

ANSWER

Start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
8 Weeks prior to your season, start the Backcountry Big Game Training Plan: http://mtntactical.com/shop/big-game-hunting-training-program/
The most important plan is the last one – the Back Country Big Game Training Plan. Work back from your season start, and time it so you start this plan the 8 weeks directly before. You may need to cut weeks from Humility to do so.
Each of these is a limited equipment plan. With a ruck, sandbag and pair of dumbbells, you can train anywhere. No excuses.
Please understand we consider hunting guides professional athletes. Your responsibility extends beyond being able to hike with your clients. Like mountain guides, you are also their first responder if something happens if the back country. Your fitness responsibility and demand extends beyond the guiding. You must be as professional about your fitness preparation as you are about the technical sides of your job (firearms, archery, mountain movement, terrain/animal knowledge, etc.”
– Rob

QUESTION

I’m 55 and went through a spinal fusion in 1999.  I have done 2 Sprint triathlons and a Spartan run in the last 3 years but I’m old and tired.  With that said, I’d love to get strong again, along with a higher level of conditioning without all the long distance cardio.  I’m not sure that I can handle your programs but thought I’d look over them and would be willing to listen to any suggestions you might have.  Just to add, I haven’t done any running or conditioning for awhile because of some foot problems; however, they seem to be getting better.  Thanks again,

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
Don’t be fooled by “bodyweight” – this plan is no joke and a great way to kickstart your fitness.
– Rob

QUESTION

I got notification that I’ll be deploying to Afghanistan in Mid May.
What program of yours would you recommend to prep for it?
I’ll be mostly riding a desk; looking to lose fat and add strength. I’m 5’11” about 215; been following your stuff for a couple of years now.
Thanks!

ANSWER

Stay safe.
– Rob

QUESTION

I was wondering what volume your running improvement program builds up to?
Same question for your swimming improvement program?
Also do you have any prehab integrated into your programs or maybe have recommendations for integration with them into some of your programs (in the case of preventing overuse)?
Thank you very much for your time and assistance.

ANSWER

Answers:
1. I’m literally updating the Run Improvement Training plan this week – pls check back at the end of the week and I’ll have the new volume for you.
2. 6800m not counting warm ups and treading
3. Most of my programming includes warm ups, but we don’t subscribe to the the “pre-hab/re-hab” script/methodology promoted by AP. Sport-specific fitness takes priority in MTI programming. Here is our Durability equation: Durability = 95% Sport-Specific Fitness (including relative strength) + 5% Mobility and stabilizer strength.
– Rob

QUESTION

I just finished the ultimate work capacity II program. all went well. i was looking for the next step. what would you suggest. i was looking at some of the virtue series programs or the on ramp military programs. any input would be great. thanks

ANSWER

I’d recommend a plan with a solid strength component,  Fortitude: http://mtntactical.com/shop/fortitude/
– Rob

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