Q&A 5.2.24

by Mintra Mattison

QUESTION

I did your leg routine training prior to my big sky mt trip last month and it helped it a lot so thanks for putting that out there. I also do a-lot of rucking with heavy loads and steep inclines for the ascend for about 10 miles max usually round trip and was curious if you had any recommendations for shoes that will support that type of activity in varied terrain/conditions?

ANSWER

Glad you got the most out of Big Sky!

No specific recommendations on footwear, although if the loads are over 45# and off-trail, you’re going to want good boots (not trail runners). The best bet is to bring your hiking socks to the sporting goods store and try on a bunch, see what fits best.

QUESTION

Hello I’m looking purchasing your USSS APAT test prep. However this plan doesn’t have any weightlifting (rightfully so as it’s to prepare for the test) but I want to do this plan and continue weight training. What recommendations would you to do both?

ANSWER

Pairing it with the Efficient Strength Training Plan is very doable. Split your weightlifting sessions and USSS Training into AM/PM sessions if possible.

QUESTION

You guys are awesome. I passed my CPAT with Fairfax County Fire and Rescue this morning with 1 minute to spare thanks to your programming.

ANSWER

Nice job! You did the work – congrats.

QUESTION

I am looking to begin preparations for the Bull Mountain Epic 50K on October 5. I am hoping to get some guidance on how to build up to the race, as it is my first ultra.
I am a 31-year old male currently running 4-5 miles a session 4 times per week, and doing one day of bodyweight exercise per week. I do have access to limited strength equipment in my basement: 2×25# DBs, 2 x 40# DBs, 50# Sandbag, Pull-Up Bar, Bench. Any assistance would be greatly appreciated.

ANSWER

I’d recommend the following plan progression in preparation for your 50k.

– Ultra Running Pre-Season (9 Weeks)
– Rest 1 week
– 50k Ultra Training Plan (12 Weeks)
The Pre-Season plan will build your aerobic base as well as strength work to develop durability. You can substitute any of the barbell work with the equipment you have, using this exercise substitution chart (Link). The 50k plan focuses on building the running volume to the race length, with accessory strength and chassis work.
I used this same series of plans for my first 50k, and it worked perfectly.

QUESTION

What would you suggest for and off-season plan for a collegiate sprint/mid distance runner who doesn’t have a structured training during the summer (May-Aug)? Currently sitting at 192 (5’11”) with a :52 400 time. I’m carrying excess muscle mass and know that my diet needs upgraded (read the MTI nutrition guidelines, starting implementation tomorrow).

ANSWER

Start with the Bodyweight Peak, followed by Ultimate Work Capacity. Agreed you’re likely a little heavy for sprint/mid distance … those plans include bodyweight strength so you stay strong, but will peel a little of the extra muscle mass off when paired with a tightened-up diet.

QUESTION

Looking at purchasing the RASP prep.. I leave for OSUT in roughly 7-8 weeks but will be going to Rasp right out of airborne school.. want to prepare before I leave.  I have a gym, a pool, and a 12 mile route for ricks and weights to simulate uniform/rifle.  Does it make sense to do this course before OSUT? Looking for the most prep possible

ANSWER

Yes, that’s when the majority of folks complete the training plan. You’ll be overprepared for OSUT but will maintain the fitness you build for RASP.

QUESTION

At 6’4″ and 235#, I struggle with pull ups.  We’re just starting RSA Training plan, and we both managed 1.5 pull ups for the first assessment (final scores Chad – 2.83/Travis – 2.59).  In the upcoming sessions, are we better served doing assisted pull ups with bands, or negative pull ups?  If the latter, do we need to baseline again to get a new max pull up number going forward for the plan?
Still grinding….and grateful!

ANSWER

In my experience negatives worked better than assisted pull ups.
Do the initial pull up assessment, then for the progressions, each round do as many unassisted pull ups as possible, and finish 5 reps with negatives (jump up, 5-one thousand drop to full elbow extension.
So, of on round 1 you get 1x regular pull up, finish with 4x negatives.
On round 2 if you get no regular pull ups, do 5 negatives ….
Get it?
Do this through to the first re-assessment … or re-assess your self after 2 weeks. If your max pull ups haven’t increased, change to band assisted pull ups.
For these, you’re going to use one band throughout – including the assessment. Chose a band where you can do at least 5x assisted pull ups, and 8 would be better.
Do the assessment, then follow the prescribed progression – just use the band for all your pull ups.
Then re-assess after 2 weeks … and see.
Everyone is different and one method might work better for you.
– Rob

QUESTION

Will MTI be making a busy operator plan with limited equipment (like a sandbag or sandbag kettlebell). I’m not an operator. I am a Logistics Officer in the Marine Corps. I can’t control what my unit brings when we go to the field. I can only control what I can bring. I can bring an e-tool, empty sandbags, and a plate carrier. I know there is the sandbag workout program. I am just curious to see if MTI was planning on making a busy operator limited equipment plan.

ANSWER

Not at the moment, but we’ll look into it. At this point we do have a ton of limited equipment options, and I’m hesitant to add on to a already massive catalog since we have options here. Here’s a few… Sandbag/Weight Vest/Dumbbell Training Packet (https://mtntactical.com/shop/sandbagweight-vestdumbbell-training-plan/?highlight=sandbag) Sandbag Training Packet (https://mtntactical.com/shop/sandbag-training-packet/?highlight=sandbag) Great Plains Packet (https://mtntactical.com/shop/great-plains-tribe-limited-equipment-training-packet/?highlight=sandbag)

QUESTION

Are yall gonna have an ATF academy prep course?

ANSWER

We’ve recommended our LE Academy Training Plan for the ATF with good feedback in the past. I’d recommend the same for you. https://mtntactical.com/shop/law-enforcement-academy-training-plan/?highlight=le%20academy

QUESTION

Do you guys sell shirts and things anymore?

ANSWER

We do! Check out our Gear Store –> https://gear.mtntactical.com/

 

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