QUESTION
Interested in completing the Big 24 progression but would like to continue running throughout the program to not lose significant cardio/endurance. Is this against your recommendation? What would you advise to maintain cardio while doing the progression?
ANSWER
Some academic research has shown that endurance training negatively affects strength gains. We haven’t tested this theory, but if so, what this means is you’d get more strength improvement by doing the plan without additional running.
The Big 24 plan does include shuttle-sprint work capacity, 1x day/week … so you won’t lose all your cardio.
– Rob
QUESTION
Rob,
What training plan would you recommend for an 8-day mountaineering course that has the following fitness requirements:
- Hiking with a 55+ lb backpack for 5 hours at a time
- Steep climbing and glacier travel with approximately a 20 lb backpack
- Moving on your feet for 10-14 hours on summit day
- Movement techniques requiring balance, core strength, and flexibility
- Ascending pace: While moving uphill climbers should be prepared to move at a pace of 1,000 feet of vertical gain an hour.
Thanks for all you do.
ANSWER
– Rob
QUESTION
What would you recommend to be rest intervals between sets on big 24? Thank you very much and I hope you have a great day.
ANSWER
Initially, just the stretch and time needed to add plates. But at the top of the progression, rest as needed. So, for us at the beginning of the progression the sessions took 50-55 minutes. At the end, 75 minutes – just because of rest. Big 24 gets very intense.
– Rob
QUESTION
I have about 6 to 8 months to prepare for the USMS Academy. I have pretty much just been in the gym lifting and not focusing on calisthenics thinking the cross over would be there and it appears I was wrong, lol. I found your program online and they recommended reaching out if I had more than 6 weeks to get ready. Would love any advice you have to offer!
ANSWER
Then drop into the plans/order in the
Spirits Packet of plans for full time LE Patrol/Detectives, beginning with
Whiskey.
Then, 7 weeks out from the Academy, drop out of the Spirits Plans and repeat the USMS Academy Training Plan directly before reporting.
Congrats on the Academy and good luck!
– Rob
QUESTION
I am doing Pre-Sapper mid July so i bought the SL Training Plan. Im suppose to start it the week of May 21st.
3 weeks to start it. Any other plan you recommend until the? (for the 3 weeks). I should i just keep lifting weights and running?
ANSWER
Week 1 of the plan includes a 12 mile ruck, so at a minimum you need to start rucking.
From our Programming, I’d recommend weeks 1-3 of
Fortitude.
– Rob
QUESTION
Hi I am currently sitting at 355 lbs and a height of 6’2”. I saw many of your fitness plans and I am interested but I would like to know if you could point me in the right direction in regards to which plans to take first as I want to be able to lose the much of my current weight before I look at the military training, can you please assist thank you
ANSWER
Weight Loss? You can’t outwork a shitty diet. Start eating clean.
Here are our nutritional guidelines.
– Rob
QUESTION
Due to the seasonal work in the farm I need to shorten the training time. But, knowing that you organize everything with the periodization, I was wondering if I should start just with the first “short time” training or maybe, coming from Sioux, it is better to do number 3 or 4 and follow a logical periodization. I mean I need to cut daily training time down from 60 min/day, for the next 4 months I guess.
ANSWER
Best would be to pivot to the plans/order in the
Busy Dad Full Gym Packet. The training sessions in this programming are designed to be completed in 45 minutes.
You can purchase the plans individually – and it’s not necessary to complete them in order.
– Rob
QUESTION
I went through the Backcountry hunter packet last year and had great results and am currently going back through it again for this upcoming season.
1. Is there any benefit to stepping forward off the step up box? While out hunting, I felt it in my knees more on the downhills than I was expecting. I’ve considered putting two step up boxes diagonally from each other so I can complete my step ups in a “circle” to avoid turning around over and over again.
2. If at your gym you had a mountain trail, hilly forest road, and walking path right out the back door, what surface would you send your athletes to ruck on? Last hunting season, I felt that I had missed a major opportunity to condition my feet to handle uneven terrain found on and off the trail.
3. Finally, last year I felt that I was “wasting time” at the gym instead of hiking around outside with a weighted pack, especially during the Saturday mini-events. I could have spent the weekend scouting/backpacking but instead I remained hyper focused on the plan. Would you recommend sticking to the plan or would you encourage those of us who have access to the areas we’ll be hunting to commit those saturdays/weekends to getting out there.
I appreciate the no fluff and scientific approach MTI takes compared to other gyms/brands out there.
ANSWER
1. Not sure this would help with your knees – in other words, knee pain on the down hill is likely related to age/arthritis, not fitness – but you could try and find out.
2. Trail would be best …. while hunting you’ll travel off trail, but the heavy rucking will be on the packout, which is generally relatively short downhill trip, then a long pack out on a trail. Know that any off trail rucking will take longer … so the programmed mileage will take longer to complete.
3. “Out there” is always better, including overnight scouting trips. In the spring/summer I always find I need a trip or two to “toughen” up for the mountains … both physically and mentally: off trail travel, sleeping on the ground, getting gear dialed, etc. To that end, if you plan a long weekend trip, you may need to skip the Thursday/Friday session so as to not go overly fatigued.
– Rob
QUESTION
I’m a full time swat member in an european country and i’m looking for a year training plan. I’ve got around one hour to train daily, so in your opinion, wich plan I’ll must do?.
ANSWER
These plans concurrently train strength, work capacity, chassis integrity (functional core), tactical agility and endurance (run, ruck). Start with
Ruger.
– Rob
QUESTION
I am currently doing the top 5 exercises for military athletes but my gym doesn’t have sandbags . Is there a good substitute for that exercise like Turkish get ups ?
ANSWER
No … there’s no good sub for sandbags. Others build their own and bring it to the gym.
Be resourceful.
– Rob
QUESTION
I’m taking my USMS PT test in about 3-5 months. I want to be as ready and prepared as can be and I’m interested in purchasing you training course because I feel like it can help me in a major way and I would like more information on where to begin and any other advice you may have
ANSWER
Then follow it up with the plans/order in the
Spirits Packet for full time LE patrol/detective, beginning with
Whiskey.
Then, the 6 weeks directly before your PFT, re-complete the full USMS PFT Training Plan.
– Rob
QUESTION
Hey, just wondering what the rest time should be between Sets and then Exercises for the Big 36?
ANSWER
When you first start the progression, likely all you’ll need is the time to do the stretch between sets. But as you work into it, it will get intense, and you might need more rest. Overall, take what’s needed to complete the prescribed reps and load.
At the end of the progression, sessions might extend to 70 minutes because you need more rest between sets.
– Rob
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