QUESTION
I recently purchased your subscription since I would like to improve my uphill performance while backcountry skiing. I am currently using the Backcountry pre-season program since it’s the closest one I found to what I need.
Just to give you some background, I only get to the mountains to ski about 1, 2 times/month. I already do these activities:
Mon, Wed, Fri AM – strength program based on Mark Riptoes books (warm ups and 3 sets of 5 usually – squats, deadlifts, bench press, shoulder press, power clean, back extensions, weighted chin-ups)
Tue – run (alternate every other week ~6 miles run with hill sprints (set of 10+) with longer runs (either more flat – 12,13 miles or shorter uphill ones))
Thu – swim (2000-3000 yards in the pool or ocean; pool one usually has sprints incorporated)
Sat, Sun – surf 1,2 hours
I have started adding up the MTI program Mon, Wed, Fri in the PM.
I really enjoy the MTI program as I feel it trains my body in a completely different way. Also I am eating quite a bit more hehe. I was just wondering, based on my other activities, if a different one would work better. Would you have any suggestions?
ANSWER
You’re doing the right plan – the Backcountry Ski-Preseason Plan is focused on that sport – esp. uphill skinning/hiking.
It’s also no joke – so I wouldn’t recommend doubling up with any other training. At a minimum, complete the first two weeks of the plan as prescribed before even considering adding any extra work … and if you add any, the only I’d recommend is perhaps an additional 60-90 minute zone 2, easy run to build aerobic base.
Backcountry skiing is an endurance sport – not strength.
– Rob
QUESTION
I’m following LE Patrol/Detective Gin workout plan. It’s 7 weeks. I am following the diet and workout routine. After the 7 weeks, what is my diet supposed to look like? Would it be maintenance at that point?
ANSWER
I’m not sure I understand your question – MTI’s nutritional guidelines are simple, and don’t change. Basics are cut all sugar, and cut most or all bad carbs (bread, wheat, rice, crackers, potatoes, etc.), and alcohol, 6 days a week, and cheat like a mother on day 7.
– Rob
QUESTION
Hey, ive ordered a few programs from you in the past and I have a few questions about my hips and ankles in regards to their mobility. Theyve always been pretty tight and weak which has reflected to strength training like doing squats (my heels pick up off the ground) and doing lunges my knees hurt pretty bad after only 20 on each leg which could be a result of tight hips and ankles. I was wondering if you have a plan that targets improving mobility in those areas or if you have any suggestions for stretches I can do. Thanks a lot for your help!
ANSWER
I personally do 5 minutes of backwards sled drag daily and they seem to really help my knees. I’m 56 – almost 57.
– Rob
QUESTION
As a police K9 handler, I am responsible for handling higher-risk situations, unlike patrol officers who respond to regular calls for service. I wear a uniform similar to that of a patrol officer, which includes a vest, gun belt, and other accessories. When I respond to a call, I typically have my 66-pound Dutch shepherd dog with me.
The most physically demanding aspect of my job is maintaining a steady pace with the dog while tracking. This involves running, jumping, maneuvering, and lifting the dog. I work four 10-hour shifts per week, from 6 p.m. to 4 a.m.
I have been training your SWAT/SRT daily program since January of this year and have thoroughly enjoyed the experience. I believe that the sandbag work is highly relevant to my role.
In light of this, I am curious if you believe that I could benefit more from the patrol programming. While I am interested in developing a larger chest and biceps, I also prioritize the physical attributes that are most suitable for my role.
I would appreciate any input you may have.
ANSWER
Patrol would work for you. The benefit of the patrol programming is that the sessions are shorter – 45 min – which fits better with Patrol work days. The SWAT/SRT programming is designed for full time SWAT/SRT teams that often get time on duty to train and have their own weight rooms.
My only concern is there is a little more endurance with the SWAT/SRT programming – so if you get a rural call, and need to track a criminal through the woods for a few hours, you’ll still be able to do it, but will likely feel it the next day. You could modify the Patrol programming by adding in a 45 minute moderate-pace run weekly – comfortable but not easy. Do it on a weekend day, and/or as a two-a-day with the regular programming.
One of the most interesting assessments I’ve every built – and I’ve built dozens!
– Rob
QUESTION
I’m entering the 2nd week of Hypertrophy for Skinny Guys. I have 2 questions:
1. Should I modify anything based on my age – I’m 43?
2. How long should I rest between sets of exercises grouped together (e.g. squats and pull-ups), and how long to rest after the round before starting the next round?
ANSWER
1. No.
2. Work steadily, but not frantically. Try to finish the entire session in 1 hour … if you’re taking 90 minutes, you’re resting too much. If you’re taking 45 minutes to finish, you are lifting heavy enough weight.
Lots of sports performance coaches badmouth bodybuilding, but hypertrophy is no joke!! When I started lifting it’s all we had – and it came from Arnold and muscle & fitness magazines!
Expect to be pretty sore the first couple weeks …
And enjoy it!
– Rob
QUESTION
I just purchased the arm injury program. Curious when it says to work up to a heavy but doable weight for a given strength exercise, does that mean every round should go up in weight or just find a doable weight and try to do all the rounds with that weight?
Not sure if every set is a higher weight (starting very light) or it’s just guidance to find a working weight and use that across sets.
Much appreciated!
Ps I was scouring the internet for something to do while my shoulder healed and this was a blessing. Thank you
ANSWER
You want to increase load rapidly until you reach your hard but doable load, and then complete that load for the remaining rounds. For example …
6 Rounds
8x 1-Arm Dumbbell Bench Press – increase load until 8x is hard but doable
Round Load
1 35#
2 45#
3-6 55#
– Rob
QUESTION
I hope all is well with you. Just had two questions pertaining to workouts for the Captain Morgan plan, and was wondering if you could provide some insight.
-For the “TAC SEPA Explosive Jump Squat to Sprint” exercise, are we doing that with a 40-45# sandbag unloaded and loaded with a 25# weighted vest?
-If I do not have access to a weighted vest, what alternatives or substitutions would you recommend to still do the workout as prescribed? (I’m currently at a course for the next month and the gym doesn’t have weighted vests available)
Thanks in advance and look forward to hearing from you!
ANSWER
1) Yes – that’s right.
2) Weighted backpack will work – just wrap a 25# dumbbell in a sweatshirt and put in a backpack. If not … just do the prescribed weighted portions unloaded.
– Rob
QUESTION
I have been using your programs since 2020 with much success, so I am a fan. I am 63 years old and in what I would classify as very good shape for a civilian of my age. While I haven’t assessed it, I think I have a solid aerobic base. I currently strength train 3 days a week and run two days a week.
I have an opportunity to hike Mt. Whitney in mid July. We will approach it from the North turning the trip into a 3-5 day hike. I live in Florida, so no hills! While over the last three years I have spent time in WY, UT, and CA in the mountains, I have little to no experience with serious physical activity at elevation like in the Sierra’s and hiking Mt. Whitney.
I have three months to prepare. Peak Bagger is the obvious program. Should I use the pre-season backpacking plan to prepare for Peak Bagger? Any suggestions for training to deal with the altitude which will obviously have an affect on me?
ANSWER
Altitude? No known short cuts. Only proven solution is to go early and spend a few days at altitude before your trip. Short of that, being in the best sport-specific shape possible will help.
Both will be more endurance than you’re used to.
– Rob
QUESTION
Just reaching out for some guidance. I have 18 weeks before my 15AUG RTAC dates. I bought the pre ranger program and Gratitude program today. Just wanted to see what the best course of action would be to stack programs in the time I have? Should I stick to these two and just double up on two weeks? Thank you in advance!
ANSWER
Weeks. Plan
1-8 Gratitude – repeat week 6 to strength this plan to 8 weeks
9 Total Rest
10-18. Ranger School Training Plan – Repeat Week 7 to stretch this plan to 9 weeks.
Good luck!
– Rob
QUESTION
I’ve been watching your MTI videos and taking notes regarding nutrition, exercise, overall fitness and had a few questions..
As a 50+ female, in relatively good health, who is active daily and eating a low-carb, high protein style of nutrition, how can I take your suggested white board list of do’s and dont’s and modify it for my situation. What modifications would you suggest? I am training to be a wildland firefighter as well. I work in that field now (but in administration) so am looking for a long term plan. I have a full gym at home, weights, heavy bag, treadmill, eliptical, free weights, rower, etc and use them 5 days per week. I am 5’7″ and at my highest weight, 165lbs. My ideal weight is 136lbs. I stand 8 hours a day at my office job. I don’t have any health restrictions or allergies. I enjoy all outdoor activities, most all types of working out too.
Sure do appreciate all your knowledge and videos! Super helpful. Thank you!!!
ANSWER
Programming? I’d recommend you try the new
Polar Gen-X Plan. I just built this and am currently doing this programming. Much more endurance, less lifting.
Diet … Understand that you can’t outwork a shitty diet, and as you get older (I’m 56), your metabolism slows … which means you need to get super strict with your diet and start looking at some caloric restriction. I am doing (mostly) the
Protein Shake diet with good results. It’s what I’d recommend for you too.
My sense is that the female metabolism slows even further than the male metab as we age.
– Rob
STAY UPDATED
Sign-up for our BETA newsletter. Training tips, research updates, videos and articles - and we’ll never sell your info.
