Q&A 5.31.25 - Mountain Tactical Institute

Q: Good Afternoon,

I ran across your website while attempting to design a new training plan on my FBI PFT journey. I have passed the initial test with a minimum score, and are continuing throughout application process, but have noticed that my numbers have stayed the same – and even decreased – as time has gone on.

I don’t come from a super athletic background, and lack the knowledge of a proper training program other than “push as hard as you can” so my belief is that I’m tiring myself out/not resting enough/ and am attempting to gather more direction with my workouts in an attempt to reverse this.

So, I am attempting to decide which program to use, the “FBI Special Agent PFT Training Program” or “FBI Academy Training Plan” (as im further along the process). I will be required to take an additional test prior to entry into the academy (date unknown, but within the next few months) if that helps for context.

Additionally, my approximate test score as a 26 y/o 6′ 5″ 180lb male are:

50 situps

52 second run

25 pushups (down from 30 at the start of the year)

10:30 1.5 mile

Please let me know if this is something your programs would be able to help with, and if so, which one would be the best for me to use.

A: The more fit you get, the harder the gains.

As well, if you keep doing the same training plan, you’ll eventually plateau. The body “accomodates” to the stimulus, and you have to change the stimulus to make improvement.

I’d recommend the FBI Academy Training Plan now. It’s more well rounded – which will help build overall fitness and not get stale for you, but also has focused PFT training so you should be ready to take the pre-entry assessment when it comes up. Email back on the other side of this plan with your academy entry schedule and I’ll help with programming you in.

Excited for you!

Q: I’m interested in your athlete subscription. I prioritize deadlift, your leg blasters, dumbbell shoulder press and bench press rotated throughout the week with a few supplemental exercises including assault bike work.

I’m a busy Dad of 2 and work on a full time Rescue Company in a major urban city Fire Dept. My personal programming has helped get my base fitness back but I’m looking to improve rather than maintain.

I’m able to squeeze in 30 min sessions 1-2 a day with our current family schedule. If i choose your program where should I start? I like the idea of your busy Dad workouts but I am also interested in more specific programming.

I most recently have been using Mtn. Tough, it was a good platform but the workouts were a bit on the long side for my current setup.

Q: With your limited training time, either the plans in the Busy Dad Full Gym Packet Plan or the Busy Dad Daily Subscription – both come with an Athlete’s Subscription.

Our Urban F/R sessions are 45-60 minutes long – but also come with the Athlete’s subscription.

Q: I am a 64 year multimodal non-competitive athlete. I run, ride, hike, and Kayak. I also love strength training, but I have tended to limit that to two (sometimes one) days per week. Because of that, I am weaker than I would like to be.

I took the relative strength assessment this week, and scored 3.38, which I suppose is not horrible for a 64 year old who has never focused solely on strength. I did the sample week of the relative strength assessment plan, and while my ability to manage the prescribed weight was fine, my knees and shoulders are a bit sore.

The PGX looks fun, and I like the limited but heavy reps along with a lot of Zone 2 training. My only question is whether or not I can build strength using this plan to the level I would like to be at, which is somewhere between 4.25 and 5 on the relative strength assessment.

A: Not sure. Some research (not mine) has shown that z2 training will work against max effort strength … But I’ve gotten stronger.

However, if your primary focus right now is strength, then the relative strength training plan is best.

Q: I have looked at your programs for a long time, and finally signed up. Now I’m overwhelmed by all the options! I’m wondering if you can give me some direction on where to start based on my current situation. I am a Captain/Paramedic with Bend Fire and Rescue, busy dad with kids, and currently recovering from meniscus surgery. I am beginning to work out again, but am limited on weight/volume and running currently with my knee.

I really want to start a program that I can follow daily for consistency but like I said you have so many good options I’m not sure which to pick. I have been guilty in the past of cherry picking the workouts I want to do instead of the ones I need to do so I would really like to pick one program to follow while I get back into shape. Long term goals with my recovery include a Hyrox and participation in a Smokediver program. I’m currently 46/5’11’/190. I have been released by the doctor and am back to work full time on Monday. I am still doing PT to deal with soreness/mobility as I get moving again but they haven’t given me any restrictions. I have started training again but it’s been mostly light weight. Riding my bike, rowing, walking, body weight and dumbbell movements.

A: Start with the Fire Rescue On Ramp Training plan – which will bring structure and progression to your training. It is also bodyweight to dumbbells – so will work with you as you continue to recover.

Following – the plans order in the Big Cat Training Packet for Fire/Rescue or the Urban Fire Daily Subscription.

Q: I’m shipping to Army BCT in September with an 11x contract. I just completed day 1 of the “Military On-Ramp” program. These were my results from the Bodyweight Strength Assessment:

Max Hand Release Push-ups in 2 minutes – 15

Max 2×2 Lunges in 2 minutes – 30

Max Sit-Ups in 2 minutes – 32

Max Pull-Ups in 2 minutes – 2

I’m pretty weak right now, but I have nothing to do between now and September but train. I’m ultimately aiming to volunteer for SFAS at the end of Airborne school after AIT. I know, I’m shooting for the moon but hopefully even if I don’t land there, I’ll land amongst the stars. Should I stick with the “Military On-Ramp” Program to build a strong foundation, or do you recommend another one of your guys’ programs? and then what program should I complete before heading to BCT?

A: You have about 14 weeks until September.

Weeks Plan

1-7 Military On-Ramp – Continue with this

8-14. Humility … intense, multi-modal plan which will send you into BCT among the fittest in your group.

Good Luck!

Q: Hey guys quick question for you regarding this program. I’m gearing up to go to the screener in July for EOD and know going into these next 8 weeks that I am weak in push ups. My question is, would I run into any issues with adding extra push up volume to what is already programmed? Thanks

A: Best to follow the plan as prescribed.

Give that, if you did add any I’d recommend “grease the groove” push ups …. 8x day – not more than once each hour, drop and do like 40% of your max reps for the assessment. Increase this 45% for week 2, and then re-set after the next max rep push up assessment.

However, if you’re not making the push up progressions in the plan, pull back on the xtra work.