Q&A 6.1.17

QUESTION

Hi Rob,

I really enjoyed the gym based multi-modal endurance workouts you posted in your February article. Do you offer a gym based endurance work plan or have additional workouts you can share? I’ve been following your In Season Ski Maintenance and Work Capacity programs.

ANSWER

Gratitude includes a heavy dose of gym-based endurance.

– Rob

QUESTION

I just read the email about the Running Improvement Plan being updated and enhanced.

Can it still be used as a concurrent plan or should it be a stand-alone plan now?

ANSWER

It can still be used as a concurrent plan, just skip the Tues/Thurs strength work. – R

Follow Up Question
Ok. . . I’m in the Army National Guard, and I’m also in school. I was planning on completing these plans this summer (about 15 weeks) Army OCS Plan, followed by Humility, then Gratitude.

But now that the Running Plan has been updated, I’m not sure what I should do to increase my overall military fitness. Any suggestions on a concurrent plan for the Running Improvement Plan or just a stand-alone plan that I should do this summer? I have access to a gym, but it is not a functional fitness gym, just the local Y.

Thanks.

Follow Up Answer

Work through the plans in the Virtue Series – beginning with Humility.

– Rob

QUESTION

If I purchase a specific plan rather than a subscription, do I have access to that plan forever or only for a certain period?

For example — If I purchase the lower back rehab program, do I still have access to the contents after the 8 week duration is up or does it end after the presumed duration of the plan?

ANSWER

You have access as long as we have the plan on the site. – Rob

QUESTION

Hey coach,

I could be overthinking this but I was curious. I know you recommend athletes complete their workouts first thing of the day. I plan to do that most days. I was wondering how important the timing is, though? For example, if I’m following the Army OCS plan and complete the shorter workouts in the morning and the longer ones, like the ruck runs, in the night will it matter as far as recovery goes? Do I need to stick to one time of the day to workout or is it ok to alternate morning and nights?

ANSWER

It doesn’t matter that much. The reason I recommend training early is it knocks it out and “life” doesn’t obstruct training later in the day.

– Rob

QUESTION

Out of curiosity (and I know I can still access it), why discontinue Falcon? Heavy lifts and improving my 5k/1.5mile times seemed to be a good base for my summer hit list which includes:

non-tech 14ers

stair climb race

Spartan beast

occasional 7s rugby match

dropping into a buddy’s crossfit gym

Is there a better/newer plan that accomplishes the same stuff from your perspective? I live in Dallas so don’t mind carrying a few extra lbs of muscle for the strength gains as there is ZERO elevation change around here. Dig your work and your transparent culture.

ANSWER

Replaced by our Greek Hero and Virtue series of plans.

I’d recommend Valor for you: http://mtntactical.com/shop/valor/

– Rob

QUESTION

I am getting out of the military and preparing to get into a career in law enforcement. I am preparing for police academy in a few weeks. Do you have any recommendations on which MTI program to focus on? I was planning on using Rat 6 with the new running improvement plan. Thanks!

ANSWER

I’d recommend our Law Enforcement Academy Training Plan: http://mtntactical.com/shop/law-enforcement-academy-training-plan/

We just built this plan last week.

– Rob

QUESTION

I am a long term fan of MTI and especially Military Athlete. I am from Australia and I am Army Reserve Commando (Beret qualified 25 years ago, so age, weight and BMI is becoming a factor) so I have been using the programs (on ramp, humility and also just purchased running improvement program) to try and keep on top of everything. Also as a radio operator I have used ideas for some of our training, which has been fun.

The reason behind the email though, is my fiancé. She is a wonderful person who is fully supportive of me in regards to time to train and eat etc. She is overweight and isnt as active as much as she wants to be. She does realise though that she needs to work on it to help develop a healthier life. She also realises and knows that she will never be super sporty, fit or active. I have looked at the fat loss program and talked to her about it and it does seem a bit advanced for her. Her approach so far is setting a goal of 3 sessions per week of walking 30 minutes.

So my question is, is there a program which would be complimentary for some of the sessions I am doing. My concept behind it is to have a mutual supportive programs that we could do together etc.

ANSWER

I’d recommend our Bodyweight Foundation Plan for both of you.

This plan deploys initial assessments and follow-on progressions are based on your initial assessment results. In this way it automatically “scales” to your incoming fitness. This also means you and your wife can do the same training session, and both work to your individual levels.

– Rob

QUESTION

Coach,

I found out about Mountain Tactical in Outside Magazine, and I have started doing some of your exercises. I am curious as to which training plan you would recommend for an Adventure Race athlete. If you are unfamiliar, a typical race will involve orienteering, ruck, mountain bike, and paddle. There can be all sorts of other challenges such as ascending, rappelling, horse back riding, obstacle course. The races I do are anywhere from 6 hours to 78 hours in length covering 15 to 150 total miles and there is usually a lot of up and down elevation.

Thank you,

ANSWER

We’ve yet to build a specific adventure race program – so I don’t have a perfect plan for you. We have individual plans with a mountain running, mountain biking, and paddling focus, but not one that brings them all together.

From what I do have I’d recommend our Alpine Running Training Plan: http://mtntactical.com/shop/alpine-running-training-plan/

This plan will address the vertical, and loaded movement, and general strength issues.

– Rob

QUESTION

Sir,

I just graduated ranger school. Your plans helped me immensely. They helped me stay strong and have the mental and physical toughness to make it through the mountains phase 3 times (I recycled a few times). I will recommend them to everyone. I already did before ranger school. Anyways, now I have some new challenges… my body is pretty destroyed, i’m getting chubbier by the minute due to the messed up metabolism, increased cortisol, and decreased testosterone. I can barely do 6 strict pullups. What should I do? On Monday I am planning to visit the doctor for my hormone problems and other ranger ailments (skin, knees, back,shoulder) and a nutritionist to get my diet back on track for recovery and muscle growth. I will be a platoon leader soon and need to be a physical beast for my soldiers so I would love to get into your ultimate meathead and meathead marathon plans but understand that I probably need to do some of the “on ramp” training plans seeing as i can barely do 10 strict pushups…
For the sake of brevity my hasty goals are:
-Returning to baseline fitness
-Upper body hypertrophy and strength
-Testosterone boosts
-relative strength and running ability for the army

What is your advice for plans? Recovery? Nutrition? A timeline? Any length of advice would be much appreciated. As always, thank you SO much.

ANSWER

Start back with a solid strength plan – specifically Rat 6 Strength.

Many after Ranger School go crazy eating crap for a couple weeks and gain a little fat. Fix your diet following our nutritional guidelines and you’ll start tuning back in.

– Rob

QUESTION

Hello Sir, I have a question regarding the APFT plan for sale on the website. I am a reasonably fit male, running longer than 25 minutes and performing calisthenics workouts daily. My goal is to get a competitive score on the APFT to become a better candidate. My question is if you recommend to follow your plan strictly or if its okay to follow you plan and add in additional workouts like pull ups and bag work on the punching bag, or would this hinder the effectiveness of your programming?

ANSWER

The APFT Training Plan is solely focused upon the APFT events, and it’s best to the the program without anything extra. You can add in extra stuff – only as long as you’re making the progressions in the plan. If you’re not making the progressions, pull the extra work.

– Rob

QUESTION

Hello,

I just graduated Ranger school and am trying to figure out what course of action would be best regarding your training plans. I have lost about 16lbs and a lot of strength. Overall I wouldn’t say I lost a huge amount of weight but i have lost a lot of fitness.

My goals now include training for the Best Ranger Competition next year as well as increasing my strength significantly. My strength is my biggest weakness right now including upper body especially. My endurance has always been my strong suit but haven’t tested myself since before school.

Any suggestions for a progression to work my way into the Best Ranger training plan?

Regards,

ANSWER

Congrats on Ranger School!

Start back with a focused strength plan. From our stuff I’d recommend Rat 6 Strength.

Then roll into either the Operators Sessions with a subscription to the website, or the plans in the Greek Hero series – beginning with Hector.

– Rob

QUESTION

I’ve been a city police officer for 18 years. My question is concerning which plan you might recommend for me.

Here is background and goals:

– I’m 42 and prior military.

– I’ve maintained decent fitness, but over the last 6 months I’ve done nothing but ride my bicycles. This is due to a back surgery about 8 years ago and recent problems resulting from that. My back seems almost back to normal ow though.

– Currently I’m transitioning into an administration position after being a patrol officer for my entire career, and it is possible that I may explore another career once I get my 20 years in.

– I enjoy backpacking, hiking, outdoor activities, cycling (road and mountain), climbing, and I would like to get into mountaineering. (The problem with that is I live in Indiana).

With that said, I see that the LE programs include upper body hypertrophy. Considering my extra curricular goals and possible career change I was steering away from those programs. I was actually looking at some of the big mountain programs or guiding programs. They seemed best suited to what I want to accomplish. However, I will obviously defer to you and your recommendations.

I have access to a well equipped gym at the police department as well as another gym nearby.

I appreciate any information you can provide.
Thank you,

ANSWER

I’d recommend you start with one of our mountain base programming plans, specifically Helen. This plan concurrently trains gym-based strength, speed-over ground mountain endurance (running, uphill movement), chassis integrity and climbing fitness.

You’ll need access to a climbing gym or bouldering gym for the climbing portion of the programming – but since you’re looking at that anyway, now’s a good time to try it out.

– Rob

QUESTION

Rob,

I have two questions. But first thanks for Gratitude I just finished and I feel my “chassy integrity” is stronger than ever. My question is what to follow up with. I’ve been looking at a strength cycle and I like the 3/5/7 program but wanted to see what your thoughts where on the ultimate meathead cycle? My fear is I those the stamina and endurance I have gained doing gratitude. Thanks again for your great products/programs I’ve really enjoyed them. My second question is what is your go to build grip strength?

Side note I’m at a school currently TDY and the gym is decent but its hard to grab multiple pieces of equipment to use at one time. I do have my 60# sand bag with me though.

ANSWER

I’d recommend you stick with plans from either the Virtue Series or Greek Hero Series.

Next, specifically, I’d recommend Hector.

Grip Strength? – Heavy farmers carries for time – 75# dumbbells or heavier.

– Rob

QUESTION

Rob,

I am a SSG in the Infantry, as well as a huge fan of your programs. I just had shoulder surgery and I am looking for a program(s) for recovery working into getting ready for selection. Obviously I know I have a long road ahead of me, but I was looking for some professional guidance. Any help would be greatly appreciated. Thanks for all the help and all you do for our brothers and sister in the service.

Respectfully,

ANSWER

I’m not sure what you’re after but I’m not Physical Therapist and can’t offer specific shoulder recovery programming. It depends upon your specific injury – and your PT is the lead there.

We do have an Arm Injury Training Plan which trains the rest of your body around your injury.

– Rob

QUESTION

Looking for a plan recomendation for body recomp for Vegas pool ready body in July. Want to at least maintain strength and muscle size. Rucking and running with access to a complete gym in my garage. No injuries or limitations. Squat 305 deadlifts 355 bench 255 weight 175. 2 mile run 18 minutes 5 mile run 48 minutes. Endurance and metabolic conditioning are weaknesses right now she 49.

Thanks,

Rob

ANSWER

Pls understand our focus is outside performance, not body comp, body image. For you I’d recommend Valor from our tactical training side.

This plan has a work capacity emphasis and concurrently trains gym-based strength, gym-based work capacity, speed-over-ground running and rucking, and chassis integrity (mid-section).

– Rob

QUESTION

Does this course start by building the individual up and gradually getting more difficult? If that is not the case at what fitness level would one have to be at to start using this program? Thank you for your time and I look forward to hearing from you soon.

ANSWER

The USAF TACP Training Plan is progressive – in the sense it gets harder as you work through it. The plan deploys assessments and based the follow-on progressions on the assessment results – this way it automatically scales to the incoming fitness level of the athlete. However, TACP school is no joke and the volume and intensity of this training plan reflect that. For example the first week includes the PAST, 6 mile run for time, 10 mile ruck for time, etc.

Click the “Sample Training” tab to see the entire first week of programming.

Not ready? Start our stuff with the Military On-Ramp Training Plan.

– Rob

QUESTION

Coach,

I just wanted some input from yourself on how I should approach the next few months.

In 8 months, I will be attending Ranger school. In the interim, I would like to continue doing triathlons this summer, then prepare for Ranger school with your 7 week plan.

Do you recommend I do something along the lines of “Big 24 Strength Training Program V4” for my base strength, then do my endurance workouts on the side? Or so I do a more cardio/calisthenics based program while I’m preparing for triathlons?

ANSWER

I’d recommend programming that combined gym-based strength, short work capacity, chassis integrity and rucking. From our stuff, I’d recommend Valor: http://mtntactical.com/shop/valor/

Valor also includes a running assessment and intervals. You can skip it and them.

– Rob

QUESTION

Hey Rob, just wanted to get an opinion. I have followed your operator program and done your big game work up and liked them both as well as done normal crossfit and even simple simon wendler with some runs and rucks thrown in. I’m in my late 30’s now super busy with work and 2 kids in sports. What do you suggest for best bang for buck time wise. Is it reasonable to think I can maintain or improve fitness with 3-4 60ish minute sessions per week?
Thanks in advance for any suggestions.

ANSWER

Most of our plans are 5 days/week – but you can extend them as necessary given your schedule. Don’t skip ahead, just complete the sessions in order.

From our stuff, I’d recommend the plans in our Virtue Series, beginning with Humility.

– Rob

QUESTION

Hi Rob, I’m looking for some assistance with my training plan. If you don’t mind I’ll give you a little background and then you can tell me if a personal consultation would be in order of if there is an existing program that would work for me.

I am a 51 year old recreational rock climber who leads trad routes at the 5.8/5.9 level. I climb indoors once a week and outdoors once a month or so. I also do big mountains (Cascades, Andes, Alaska) and/or big alpine climbing trips 2 to 3 times per year; these are usually 1-2 week trips. I try to balance my workouts between weights and endurance. My job limits my workout time so I split it up. I typically do Pilates 3x a week in the mornings for 30 minutes, and in the evenings I lift for 75 minutes 2x a week, and run 6-10 miles 3x a week. I squeeze in an hour on the stairclimber here and there. While I feel like this keeps me in decent shape, I don’t feel like I’m progressing much with my rock climbing and I certainly don’t feel like I’m anywhere near peak fitness. I’m 6’0 185 lbs, if that helps. More than anything I’m looking for guidance that will improve both climbing strength and endurance that fits my schedule. Please let me know if this is something you can help me with.

ANSWER

Since we’re close to summer and your Alpine Climbing season, I’d recommend you start our stuff with the Alpine Climbing Training Plan.

This plan concurrently trains climbing fitness (rock/bouldering gym needed), uphill movement under load/hiking endurance, downhill hiking after the climb, and mid-section strength.

– Rob

QUESTION

Hi I’m looking for some advice on the best programmes to follow by you, I’ve followed you for a while and found all your information fantastic for improving me as a athlete and a coach so thank you for that. I have a race in January 2018 that is 420km over rough terrain in winter its called the Montane Spine Race in the UK. I attempted it this year but had to pull out at the first checkpoint 90km in due to falling down a hole and injuring my foot.
Im just looking at which programme would be best as its a long event but also carrying a load of around 8-10kg so not sure which programme would best in terms of building the endurance for the distance and the ability to have the strength to carry load for a long period of time.
Any response would be very helpful thank you.

ANSWER

I don’t have a plan for an event this long. We have an 100-Mile Ultra Training Plan, but your event is over 2x longer – and this plan wouldn’t prepare you appropriately.

For overall strength and durability, this far out, you could complete Humility. This plan comes from our tactical side and would do a good job of building some “base” strength and competency for movement under load. This plan includes bodyweight strength training, work capacity, and running under load (approx 10kg).

The one general recommendation I’d have is as you start your trainup for the January event, complete half of our training runs/hikes wearing a 10kg pack. This alone would help you build the joint, leg and core strength for the actual event.

I wish I could offer more.

– Rob

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