Q&A 4.20.17

by SSD

QUESTION

Hey,

I’m active reservist (something similar to National Guard in the States) here in Finland, and I think that I might benefit quite a lot from your Greek Hero training plan, but I have one giant problem at the moment.
I don’t have any access to sandbags. My gym doesn’t have them and I doesn’t have any smart way to have them at home. Is there any way to substitute sandbag work with something else?

With kind regards,

ANSWER

No. You can make a sandbag out of any old duffle bag. There is no good substitute. Be resourceful.

– Rob

QUESTION

Hey Sir,

I am looking for a PT Plan that will help me get back into shape.  I am in the Army  and I have APFT in May.

I have not been able to do any real physical activities the last 4 months due to major lower back pains and pain in my left knee.

In the last past 5 yrs I had a C-spine surgery and Debridement cleaning in both left and right knee.  If you need any additional information please let me know.

Could you let me know a PT plan that will help me get back in shape and allow me to stay away from injuries.

God Bless

ANSWER

I’d recommend the 6-Week APFT Training Plan: http://mtntactical.com/shop/apft-plan/
It will sport-specifically help you prepare for your assessment, and kickstart your fitness.

– Rob

QUESTION

Coach,

     First off thanks for your time and everything you are doing. This is exactly what I needed and I have no doubt that if I follow your plans I will show up physically prepared and the rest is up to me.
       I have come across your plans some time ago but not nearly soon enough. And I have recently come across your base fitness video which as led me to rethink my strategy for JTF2 selection. But I am unsure as how to go about doing that at this point as I was planning on doing the marsoc and ruck based selection back to back before selection, while adding in some body weight circuits and dropping the odd ruck as I have never had an issue rucking as I am 6’4″ and 235lbs and have carried my house on my back for most exercises.
My plan:
I ended up doing a barbell foundational strength program which allowed me to hit some serious weights. I did some lighter single weight workouts to try and ensure a strength balance.
Then I went through the Valor training program, in which I have found I can outwork everyone at hockey now. But my power lifts have gone down considerably (which is not very concerning) but my bodyweight exercises have gone way down: push-ups from 76 to 52, pull-ups from 21-15 and my one minute sit-ups from 52-45.I also found that my run times never really improved (I couldn’t do too much running due to the ice and snow so I rowed and biked just to give the heart a good workout). So I am currently at 10:02 for my 2.4km run and I need to get it down to 8:15-8:30 for my coopers test at the end of June.
I am now only 2 weeks into the Fortitude V2 which I was going to follow up with Marsoc and the ruck based. But now I am thinking just Marsoc as I am more concerned with my swimming and running than rucking. What should I do to fill the gap between Fortitude and Marsoc? Selection is in October. I will also be spending a few weeks training in the jungle this year, I am bring your sandbag and some rings to set up a pull-up bar. So there will be some minor breaks from training.

Thanks,

ANSWER

I’d recommend Humility after Fortitude. Humility will push your endurance and help prepare you for the MARSOC plan, while also allowing an unload from the heavy barbell work of Fortitude. I recently updated Humility and it’s a great plan.

– Rob

QUESTION

Good afternoon

I am interested in several of your LE and military programs which range in price, however they seem to be included in the subscription, which is cheaper for one month than the cost of the programs.

Is there a limit on the amount of programs that can be accessed through the subscription?

Regards,

ANSWER

You get access to all 190+ of MTI’s training plans plus the operator sessions for military, LE sessions and Mountain Base sessions with a subscription. There’s no limit to how many of these you use while subscribed.
– Rob

QUESTION

Good morning! I am climbing three volcanoes in Washington this year(St.Helens, Adams, and Rainier). I recently started the Mountain Athlete workouts. My plan is to get a base fitness with the daily sessions, then transfer over to the Peak Bagger plan, and transition to the Rainier plan. I think this is the right training regimen that is required. Thoughts? Also, thanks for developing a great training regimen as well. I have done the Military Athlete when I was in Iraq in 2009, and had great results! Thanks again!

ANSWER

Your plan is solid.
– Rob

QUESTION

Good morning,

I was searching your site to try to see if you might have a training program specifically for the Secret Service PFT requirements. I am a female, age 25. I am not completely out of shape. I am relatively active but my fitness is not exactly at the “excellent” standard for each of the exercises in the test.

I was a crossfit coach for over 2 years, i engage in HIIT classes, spin classes, and recreational soccer. I was also a competitive weightlifter a couple years ago. But i am definitely not at the peak of my fitness currently.

Are you able to provide me with pricing and a program that may help me reach these specific goals? I don’t have a clear deadline thus far. I do know that the PFT will be sometime in the month of July at the earliest.

Thank you for your time and i hope to hear from you soon.

ANSWER

I don’t have a plan specifically for this test, but I do have one that is close, and which you can easily modify – the FBI SA PFT Training Plan: http://mtntactical.com/shop/fbi-special-agent-pft-6-week-prep-program/
This is a 6 week training plan which I just updated this month.
Changes:
1) Skip the FBI’s 300m assessment and replace it with a Max Chin Up assessment.
2) Put a 1-minute time limit on the push ups.
3) Follow the same progression for the Chin Ups as is prescribed for the push ups and sit ups in the plan. Do your chin up progression in the same same training sessions that the push ups and sit ups are prescribed.
Email questions.
– Rob

QUESTION

I am reaching out to you because I suffered a fractured (displaced) clavicle and you’ve provided me with some sound fitness plans for APFT and SFAS.
Obviously, it takes 6+ weeks to fully recover from the fracture because I opted not to have surgery at this time.
Besides getting on a boring elliptical, do you or anyone on your staff have recommendations to still perform at a high level while in the healing process?
I have some general ideas on what will work, but I lack validation during training.
No rush on a response, only if you have some time.
V/r,

ANSWER

We build the Training Plan for Athlete’s Suffering Arm Injury for guys in your position: http://mtntactical.com/shop/training-program-for-athlete-suffering-arm-injury/

– Rob

QUESTION

Hi Rob,
quick question for you. Have you any fitness standards that a candidate training for SFOD-D selection or SFAS should be aiming for at the end of the programs… for example a great/good/average/below average time for the likes of 10 mile rucks or 5mile rucks? I know the minimum times for passing all tests but It would be good to have a standard to aim for for strength/stamina/endurance while completing your programs.

Thanks in advance for your help.

ANSWER

In general I’d recommend sub 12 min miles for a 5-mile ruck, and sub 14 min miles for a 12 mile ruck. Understand these selections are not fitness events. Often very fit guys don’t make it through. Often fit guys make it through and don’t get selected. Some selections have “gate” PFT’s from the get go, but fitness is not nearly the only thing being evaluated. I recommend guys prepare for the long war, not the initial “battle” which is the gate PFT.
But you know this already…

– R

QUESTION

Rob,

Would be curious to get your thoughts on time of day and training efficacy. I’m clearly weaker first thing in the morning, not sure about aerobic capacity. Obviously multi-variable but would be curious for thoughts.

Thanks for the good programming. Going through 357 strength again.

ANSWER

Never put much thought into it. On the tactical side – including LE, I always encourage athletes to train first thing – before their shift – to ensure it gets done.
In general, I feel the body will adjust – yours included.

– Rob

QUESTION

Mr Shaul,

it’s been a long time since I spoke to you. Getting straight to the point, I’ll never be tired to thank you and all at MTI for your amazing job. Your programming is always on point and truly delivers. I’m currently half way through the Kettlebell Strength Program which I’m using to get back to resistance training (did Strength and Honor and Big 24 back to back over the past few months, but had to take a full stop for a few weeks as I moved to Scotland and had to look for a job and a place to live. Funny enough, here in Edinburgh finding a job is way easier than finding a flat!). Tons of stress but I’m back on track. I’m planning to do the whole Strength Packet next, followed by Bodyweight Foundation and either Ultimate Work Capacity or the updated Military On Ramp plan, depending on a few things. Does it sound like a good plan to you? I still fall a bit short on the strength standards, but I’ve lost a lot of weight and now sit comfortably at 5.11″ and 174-176 pounds of bodyweight. Checking out the Beta newsletter has become kind of a weekly ritual for me! And every Q&A makes me understand and appreciate more and more your approach to training and research. You have earned a life long customer.

Kind regards,

ANSWER

Thanks for the note and I’m glad our stuff works for you.
Your plan … don’t like it – too much strength focus. I’d recommend interspersing the strength work with a plan which doesn’t have as much emphasis. Or even better, work through our plans which already deploy fluid periodization … and they mix the different fitness attributes for you – specifically the Greek Hero series.
Bodyweight and strength … remember our interest is in relative strength – or strength per bodyweight – not how much you weight and/or how much you can lift. It all ties back to your relative strength.

– Rob

QUESTION

Sir,

I recently got a new job flying internationally for FedEx. Normally I’d be able to hit my gym at home but now my find myself on the road for 9-14 days in a row per month.   I am starting the body weight I training plan, but am wondering if I can combine that plan with another when I have a limited gym like the Helena Dumb bell plan?

At home I have access to a full gym and participate in Krav Maga, and BJJ. I’m also a member of the CA Army National Guard and want to stay in fighting shape. Any advice you can give would be greatly appreciated

V/R

ANSWER

Well I don’t envy your travel schedule. I dread traveling – airports and motels tend to drain the soul out of me …
To your question – absolutely you can mix and match plans – use one for traveling, and another while home.
Traveling – the Bodyweight Foundation Plan is solid for this, as is the Stuck in a Motel Training Plan: http://mtntactical.com/shop/stuck-in-a-motel-training-plan/
Home? – I’d recommend you work through the Greek Hero Packet of Plans – these offer lots of variety, concurrently train strength, work capacity, agility, endurance and chassis integrity, and will keep things interesting and dynamic for you.

– Rob

QUESTION

I am a member of TCSAR and local physician.  I have been a lifelong runner and have, in the past, done a 100 miler.  While I am a solid runner I must admit that my overall “fitness” is probably lacking and I have been searching for a program to help improve my 40 year old toughness (especially for SAR).  My other obstacle is my work schedule.  My ED shifts are completely random and 12 hours (often 13-14 by the time the paperwork is done) long.  This makes serious training on work days difficult.  I am looking for a bodyweight or dumbbell/kettlebell workout that can be done at home and honestly don’t think I will be able to do more than 4 days a week and often not consecutively.

So… Is there a program you might recommend for this or a way to approach your current programs that would better fit a 4 day a week schedule?  Any feedback is very much appreciated (even if it is to be more dedicated and simply make 5-6 days a week a priority).

Thanks,

ANSWER

I’d recommend you start our stuff with the Bodyweight Foundation Training Plan: http://mtntactical.com/shop/bodyweight-foundation-training-plan/
This plan will kickstart your strength training. The bodyweight strength work in the plan is no joke.
Follow it up with Humility: http://mtntactical.com/shop/humility/
Humility comes from our tactical side, and falls in line with your TCSAR fitness demands. It’s an intense, low equipment, training plan.
I also got your note about heuristics and avi education. Lindsay returned to her ski coaching this winter, but we at MTI continue to work on and research this idea. We interviewed Ian McCammon and hoped he could offer a way forward. He really didn’t …. below are the links to our interviews with him, but in general, he said tools used to address heuristic traps in professional environments (checklists, formal debriefings, etc.) don’t work for hedonistic activities like recreational backcountry skiing. So, we’ve all got work to do.
– Rob

QUESTION

I’m coming off of a layoff due to post tibial tendonitis in my ankle. I can run and do pretty much anything but am feeling like I’ve lost a bit of strength on my left side from the injury.

Would this be an appropriate training program to bolster unilateral strength in both legs?

My goal is to get back running at full strength without feeling weaker on my left side.

Regards,

ANSWER

The Post Rehab Leg Injury Program trains both legs unilaterally, and bilaterally.

– Rob

QUESTION

Hey Rob, just looking for a bit of advice.
I’m active duty Army Infantry and over the past year I bulked up a lot, I still do pretty good on The APFT but my run time is still weak compared to my strength. I’m looking to drop a lot of weight, I’m pretty strong (my deadlift is 585lbs, bench is 360lbs, squat is around 560lbs or so) but I’m just too heavy. I’m 73in/230lbs/14% body fat but when I run it just feels like my bones want to shatter. I’ve been doing the Greek Hero packet since November 2016 and it seemed to help a little but I just would like to hear your opinion on how you think I should go about doing that or if you have a different idea. Thanks.

ANSWER

My first recommendation would be Humility from the Greek Hero Packet. If you’ve done that already, pivot to Bodyweight Foundation. Goal is to stay out of the weightroom for another 6-7 weeks.

– Rob

QUESTION

I am finishing up a 6 week TLU strength cycle (using 369 work cap sessions for work cap days, 10k rows or 5mi runs on endurance days, and ROMWOD for mobility/recovery).  I’ve been very pleased with strength gains while maintaining work cap/endurance.

I have a rim-to-rim-to-rim backpacking trip in the Grand Canyon scheduled for September, and am trying to map out the next 20 weeks of training.  I’m 45, weigh 190-193, max clean 200, bench 260, FS 280, back squat 350, DL 440.
My questions are:
1) What should my training priorities be between now and September?  If 20 weeks out and planning 6-8 weeks to peak for the packing trip, should focus be strength first (w/endurance and work cap maintenance), then endurance/work cap for the trip?
2) Would backpacking pre-season or peak bagger template work better for a rim-to-rim-to-rim hike over 3 days?  Will plan on carrying about 40#.  I used the preseason template for a multi-day hike on Tanner Trail in the GC and I was well prepared.
Thanks in advance for your assistance and any advice you can provide.  I’ve loved using MTI for training and knowledge over the past year and hope to continue using your resources.

Best,

ANSWER

1) Pivot to Mountain Base programming which includes focused mountain endurance work (uphill hiking under load, unloaded running), etc. I’d recommend the plan progression in the Green Heroine Packet: http://mtntactical.com/shop/greek-heroine-training-packet/
2) I’d recommend the Peak Bagger plan, simply because you would have been doing the Mountain Base programming as a lead up …. but either will work. Peak Bagger Training Plan: http://mtntactical.com/shop/peak-bagger-training-plan/

– Rob

QUESTION

Hey rob! I’m going to go into tacp but I’ve been out of the game for a
while, I’m bored of normal civilian life so I’m going back haha, what kind
of programming should i use for getting back into serious shape for
running/ruck/strength/cals? Thanks alot!!

ANSWER

8 weeks out from school, complete the TACP Training Plan:
http://mtntactical.com/shop/usaf-tacp-training-plan/

Between now and then work through the plans in the Virtue Series:
http://mtntactical.com/shop/virtue-series-packet/

You can purchase the plans at the links above. As well, access to all
of them come with an Athlete’s Subscription:
http://mtntactical.com/shop/master-subscription-plan/

– Rob

QUESTION

Hello, I’m a truck driver and I’ve been looking for a
fitness program for a while now that I’ve been able to do while out on the
road, and there is nothing out there. We are a big industry with lots of
overweight men and women. I know the company’s want healthier drivers and
the drivers themselves are very interested in having a better way of life.
We live in the cabs of our trucks. We sit down and drive for 12 plus hours
a day and live off of gas station food, which gets real expensive. Lots of
drivers gain weight real fast, and don’t know what to do. If you guys are
interested in making a program for truck drivers and would like more
information about drivers and their schedules please let me know. If you
decide to and need a lab rat I am more then willing to help out. Thanks for
your time.

ANSWER

Thanks for reaching out.

We already have several bodyweight-only, and limited equipment
training plans which are great options. The place to start would be
our Bodyweight Foundation Training Plan:
http://mtntactical.com/shop/bodyweight-foundation-training-plan/

– Rob

QUESTION

Rob,

I’m a subscriber, I have been using the MTI Str Assessment since it came out last fall… Thanks for the associated training plan (the numbers don’t lie!). Its a great tool. What other assessments are there out there, I’m thinking about endurance and work capacity…more on the preseason general mountain side. In the old  days I did the PFT in the Marines and the newer combat conditioning assessment, but I’m no longer on the tactical side. Assessments are great snapshots of where you are and what you need to focus on, esp. in preseason….

Thanks,

ANSWER

We’ve built multiple assessments: http://mtntactical.com/?s=assessment

– Rob

QUESTION

Rob,
I was thinking of taking advantage of your 20% discount on the
Backcountry Big Game Hunting Training Program which you just updated.  But
before I bought it I thought I’d better ask if you intend to revise it again
before the upcoming hunting season.  Thx.

ANSWER
I just updated the plan last month (March, 2017).

http://mtntactical.com/fitness/plan-focus-backcountry-big-game-hunting-plan/

– Rob

QUESTION

Hey guys,

As per usual, thanks for the great work. I had a quick question about the
Humility Program, which I started about a week ago:

I reached a maximum of 83 burpees during the ladder test, which means that
I needed to do 16 burpees per minute for eight minutes at the next session.
I tried that and couldn’t get past the fifth round without going over a
minute of work. Is this something you usually see with athletes who are
starting this program? The “humility” aspect is noticeable here.

Thanks again!

ANSWER

It’s killer. The best we’ve seen is 20/minute.

– Rob

QUESTION

I am at Army Engineer Basic Officer Leader Course, and our morning PT is by
the book Army PRT which as I’m sure you know doesn’t quite get it done. I’m
looking for a recommendation on a program to stack as an evening workout on
top of my scheduled, mandatory morning Army PRT. Goals are: max the Army
PFT (maxed on pushups now, situps are pretty good, 2 mile run could use
work), and improve general upper body strength.

Best regards,

ANSWER

I’d recommend allowing your PRT to improve your PFT scores and using
evenings in the weightroom to work on relative strength.

From our stuff I’d recommend the MTI Relative Strength Assessment
Training Plan: http://mtntactical.com/shop/mti-relative-strength-assessment-training-plan/

– Rob

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