QUESTION
Looking for some suggestions on training plans. Base fitness would be the main goal with prioritization later for any key events, seasonal mix to more strength in the winter and endurance in the summer. Really a focus on all around strength/work capacity/endurance; want to be able to have recreational competence in several things and 6-8 weeks out train for a specific event.
My Stats:
· 33 yr old
· 175 lb
· 5’8”
· Max Bench/Squat/Deadlift/Pull-up: 190-200; ~225; ~250; 10-15
· 6mi pace 8-9min mile
· Probably 10-15lb heavy
Sports:
· Last triathlon 2 years ago
· Long distance endurance biking: Typical 60-80mi on Sat most weekends
· Mountain Biking – more infrequent
· Running – half marathons, etc.
· Snowboarding
· Spent Nov, Dec, Jan lifting heavy – put on some weight
· Regular training includes 1 day starting strength type lifting (squat, press, deadlift), other days endurance and functional exercise.
Background: So it is a hodge-podge of stuff. Triathlon training was the main focus for about 4 years, I dropped from 175lbs to 150-155lb. Cycling was always my dominant sport; strength training was neglected during this time. Last two years have been a mix of running, cycling and strength – I’d create programs but have trouble completing or would change program. Most recently I was training for a half marathon trail run with my wife – however training was de-railed by a bike crash (mostly roadrash and a bad hip contusion, pretty much healed now).
Goal: Increase functional strength while increasing endurance and speed. Want to increase overall capacity for running, biking and hiking. Since I prefer doing a number of sports would like to establish a solid base and do periodization heading into any event (1-2 mnt biking events/maybe xterra and 1-2 longer alpine climbs). Also, would like to start doing Judo again which I did in high school and early college. Have contemplated working on rock-climbing as well.
Appreciate the help!
ANSWER
I’d recommend our Base Fitness training plans on the mountain side, specifically the plans in the
Greek Heroine series, beginning with
Helen.
These plans concurrently train …
– Mountain Endurance (running, uphill hiking under load)
– Climbing Fitness (bouldering/rock gym work)
– Strength – gym/based work
– Work Capacity – gym/based and sprinting
– Chassis Integrity (mid-section work).
– Rob
QUESTION
I recently subscribed as a monthly member and have a few questions, quite frankly I am overwhelmed with all of the programs (185+) you offer. I am three weeks into the old Work Capacity Program and this is my second round of Work Capacity since November. I like the Work Capacity grind and can say overall I have improved my fitness this second time around. I completed the MTI Assessment yesterday and scored a 4.0.
My goals are simple: improve overall fitness and endurance. I work at the Pentagon and ride a desk all day, I can train 60-75 minutes up to 5 days a week. Logistically a ruck sack and sandbag are hard. What programs do you recommend after I complete this current iteration of Work Capacity? I will eventually return to an operational unit and want to maintain, even possibly gain a little before arriving back to jump and ruck again.
ANSWER
I’d recommend the
Greek Hero Packet of plans – these represent our most evolved programming for military athletes. Based on your current equipment restrictions – start with
Achilles.
– Rob
QUESTION
I just got my ship date, then will go through OSUT, Airborne, and then RASP. What plans should I use before going and while I’m in? While I’m in I was thinking RASP plan with plyometrics before airborne school.
ANSWER
I’d recommend
Valor prior to OSUT.
RASP Plan prior to RASP. If you won’t have a break between Airborne and RASP, do the Airborne Plan.
– Rob
QUESTION
I am 34 years old, 174 cm, I did MMA in m 20’s, and from 2011 to 2015 I moved to bodybuilding and became 82 KG with 19% body fat.
I started only bodyweight training in April 2016, lost my size and I am now 72 KG with 14% body fat but i gained more strength. I usually pick between 4 and 6 exercises (upper, lower, core) and do them in 5 circuits pattern, 3 to 4 days a week. I feel like I am stuck and not moving forward, even sometimes i change the exercise progression.
Which workout plan, or sequence of plans for longer period (package) do you recommend for Hypertrophy and increasing athletic performance at the same time ?
I am fine if it is a combination of a gym and bodyweight workout.
PS: I do not run because of flat feet and tibial rotation in the right foot, but as you recommended before I replace running with spinning, and sometimes i do rowing.
Thank you so much.
ANSWER
I’d recommend the plans in the
Spirits Packet for Law Enforcement Athletes. These plans concurrently train strength, work capacity, upper body hypertrophy, chassis integrity and tactical agility.
– Rob
QUESTION
I’m trying out for Swedish SF next spring. An army buddy
pointed me your way after having tried a couple of your programs and
being very satisfied. Your training plans/packets seem very mission
specific (which is good) but I’m wondering which program you would
recommend for me. Swedish SF selection is a lot of marching / land nav
with a ruck coupled with solo and team events. Endurance, core and grip
strength apparently play a big role (I guess Swedish SF selection
probably resembles a lot of western selection programs). What selection
packet from MTN should I go for? SFAS? SFOD-D? Looking for some advice.
ANSWER
Your selection is very similar to SFAS (US Green Beret Selection) and this plan is build for SFAS.
– Rob
QUESTION
One of my friends used the DEVGRU Selection Training Program and they said there were two other programs you are supposed to complete before starting that one. Can you tell me which programs those are?
ANSWER
– Rob
QUESTION
I’ve been looking through the Mountain Tactical programs, and they’re impressive…and a little overwhelming!! I’m looking for an all around program, that’s not too crazy, but something I won’t get bored with. I need to be light on my feet, have endurance, more upper body strength, and still have enough for a kick at the end..
I’m a US Border Patrol K9 handler, down in south Texas. My partner and I mainly do track and trail work, with a little narcotics work as well. The track and trail is usually over desert terrain, rocky hills, hot conditions, usually with a few high fences to climb. Fun stuff. Normal gear is long sleeve ODUs, Camelback with 2 bladders (around 200oz of water), gun belt, and a tac vest with all the goodies…extra cuffs, radio, flashlight, IFAC kit, ect. I don’t wear my body armor unless it’s a search warrant or raid, because it’s too restrictive and too hot. I also have my partner I have to deal with, who is 80lbs of muscle, fur, and teeth (and who doesn’t carry any of his own gear :-/ ).
I’ve been in this line of work for over 10 years, and I love it. The problem is, I’m a female, 38 years old and about 135lbs. It’s starting to wear on me.
I’ve done Crossfit, P90x, ran marathons, ect., but now I’m looking for more of a functional strength program, that’s going to help with flexibility too. Any suggestions?
ANSWER
You’re mission set and loading is similar to that of full time SWAT/SRT teams with rural responsibilities.
These plans concurrently train strength, work capacity, chassis integrity and endurance.
– Rob
QUESTION
I’m wondering if you guys plan to experiment on a program involving isometrics. Whether as a way to deload, recover from injuries, or as a way to boost strength and speed.
You fellas seem to have put all of your programs through rigorous testing.
I’m a Border Patrol agent and jujutsu practicioner. I absolutely love your programs, and your BORSTAR and BORTAC selections have helped several agents.
I’m currently recovering from cervical fusion, and find that isometrics and cardio will be my bread and butter for awhile.
For us Patrol Agents, ankle and knee injuries, sciatica, tendonitis and shoulder injuries are common.
Sorry for the long winded post, but I was just interested in your feedback.
ANSWER
No plans. We’ve done a little experimentation with isometric training in the past, but it seemed to add complexity without performance return. We may return to it in the future, but now solid plans now.
Glad our stuff has worked for you.
– Rob
QUESTION
I am looking into your GoRuck Challenge, Heavy, and Selection Programs.
I am a 31 year old with an ok base level of fitness. I recently took the APFT and passed with 55 pushups, 63 sit-ups, and a 16:35 2 mile run. I’m currently rucking at least 10 miles a week with #20 and doing 2 ruck workouts through Team Spearhead Pathfinder.
I have a goal of completing a GoRuck HTL event and possibly GoRuck Selection (one step at a time…) and want to lay a solid foundation first and build strategically w/o injury ideally over the next year(s).
My question is…with these goals would your GoRuck Challenge be the best place to start? Are there workouts with a ruck included in the program?
Would it be more beneficial to work towards other military programs you offer like Devgru Selection or German KSK? (I don’t just want to go through the GoRuck events but want to thrive within them b/c of the hard-work of training.
Thanks for your time and help! I look forward to training with MTI!
ANSWER
These are designed as a 10.5 month long prep for SFAS and should work for your events.
Specifically to your question about the GoRuck Challenge Plan – yes, it includes rucking.
– Rob
QUESTION
Does the Ultimate Work Capacity I training plan have the entire Chassis Integrity Workout training plan built into it or does it only include partial additions of the training plan?
ANSWER
So if you’re looking at Ultimate Work Capacity I, but want to be sure you get Chassis Integrity work, that plan includes it. You don’t need to buy both plans.
– Rob
QUESTION
I just purchased a subscription, and I am very excited to start training. I am in a Delayed Entry Program for Army OSC, so I won’t start the OCS PFT training program until I get closer to my training date. In the meantime, I am looking to get fit and well prepared for the Army.
My question is: where should I begin if I want to follow the Daily Training – Operator Sessions? I want to be on the same week/date as the program, but I am unsure if I should jump into it in the middle of a cycle. What do you suggest?
ANSWER
– Rob
QUESTION
So I am really hating your Military On-Ramp program (which I think means it is working well!). lol!
I am planning on going the x-ray route in the US Army in the next 12 months or so. I was planning on jumping into the Ruck Based Selection Training Packet (
http://mtntactical.com/shop/ruck-based-selection-training-packet/). My question is in how updates (when ever you do them) work. For instance, the SFRE Training Plan is on V5 now. Do I ‘own’ V5 or do I have access to 5 and 6 or is it just straight updated to 6 because it will be a better plan?
I LOVED your article by the way.
http://mtntactical.com/all-articles/biggest-programming-mistakes/ It makes a lot of sense and I really appreciate you sharing that. It makes me believe in your programs more and I love the transparency. I also really appreciate that you take the time to keep the programs up to date, relevant and the best they can be!
ANSWER
When we update the plan we over-write the old version – you wan’t have access to the old version any longer.
Thanks for the note – glad you liked the article.
– Rob
QUESTION
I’ve been looking into your videos an browsed your website. Currently active duty army, planning on going to SFAS. I see you have a packet designed specifically for that. I already have a your older version of the ruck based selection plan from 2009 I believe, but I see that you steadily improve the programs, also states in that program that if you haven’t completed previous programs similar that it’s recommended to do so. That being said I haven’t tried these types of workouts at all. I’m used to the basic lifting style. I’m very interested but also tight on money, Id love to hear from you an your recommendations on where to start instead of going in blind eyed. Thank you
ANSWER
More on the plan
HERE plus a 20% off Coupon.
– Rob
QUESTION
I was recently selected at SFAS. My fitness level is not what it was prior to selection due to weight loss and back-breaking events towards the end of the course. I have 19 weeks until I head out to the Q Course and was wondering which program might be best to start with given my weakened state. With my time frame, I’ll hopefully be able to do three programs from MTI. I planned on the Q Course Selection program being the last one I do.
ANSWER
Weeks Plan
8-14
Hector – Multi-modal plan which concurrently trains strength, work capacity, endurance, chassis integrity and TAC SEPA
– Rob
QUESTION
Do you guys have any push-up plans? I’m good in all other cal aspects I just feel like I’ve hit my plateau.
ANSWER
We don’t have a push-up only plan. The APFT Training Plan includes push ups and sit ups.
– Rob
QUESTION
I had some questions on training. Primarily without a gym. But I have some concerns with background and current strength levels. I would like to talk sometime if possible.
Thanks
ANSWER
We offer several limited equipment training plans
HERE.
Do you have a specific concern or question?
– Rob
FOLLOW UP QUESTION
Thanks for getting back to me.
A few concerns would be for something bodyweight, my goal would be to get out of a gym completely, but I do not have a tower or anything for pull ups/dips.
Also, will more bodyweight type training turn more into cardio/endurance only? Is there any way to replicate a more traditional lifting type training or get some of the same results, some strength, some size etc.?
I was looking at some of your assessments for strength etc. I would say I am not balanced with pullups anyway.
I do not do them anymore, but my squat and front squat and deadlift would be very high. Last time I did them, squats were around 450 for 5 as just part of a workout, deadlifts were 500 for 5 as part of a workout. Front squats or zercher squats were always done after squats or something else and for a little higher reps so I never got much above 315. I never really did cleans, but I have done a much more controlled version to move bars around with 225. Pull-ups – I was never that great at pull ups, at this point, I do not know how many I could do, less than 10. I used to do say 3-4 sets of 10-15 years ago at my best. Bench, I shy away from, my shoulders have never liked it, but I do incline, and not sure on max, but a set in a workout would be say 235 for 5. As another example bent rows around 275 for 5 or so in a workout.
My main worry is that I do not want to do the heavy compounds like that as much. I just don’t feel it is necessary, but, I wonder if bodyweight is really going to do that much for me. My goals would be to gain some lean size, more endurance, and better general fitness. I did partially tear my gastroc in December, and re-injured it so I didn’t do much for 2 months. So I did put on some weight.
I weigh probably 235 right now. I would like to be more like 220. Or lower, but at least 220.
In short, I am looking at different styles of training, the gym gets stale. But, it seems like I may need at least a tower for certain movements.
I am not training for anything in particular. I did find out about you through a backcountry article regarding eccentric movements. I have done some leg blasters. They feel much more like cardio to me, but where I do start to feel it more is the jumping lunges. I thought this would be helpful for snowboarding, I carve and ride more bx orientated style. As far as sport specific, that is about the only thing I do. I hike when possible, but no climbing or any type of endurance races. I hunt, so at times, I can be carrying a bit of weight, but usually moving pretty slow.
Do you have any thoughts or comments?
FOLLOW UP ANSWER
You can’t get as strong doing bodyweight movements as you can lifting freeweight. Some athletes will see significant hypertrophy doing bodyweight, some not. It is somewhat dependent upon your body type.
If you want to focus on bodyweight only work, here are a couple options:
It sounds like your training has become stale and you need something fresh. Don’t overthink it. Chose a plan and start training.
Click each of the links above then the “Sample Training” Tab. You’ll see the first week of programming for each plan. Try it and see if our stuff is for you.
– Rob
QUESTION
I’m new to MTI and I live in Ohio so cant currently seek training in person so where do you recommend doing MTI workouts? I’m having a hard time finding a location near me that has basic functional fitness and calisthenics equipment like pullup bars, dip bars, even terrain for timed runs etc. all within a 2 to 3 minute walking distance from one another. (I’m planning to do the Military On Ramp Training Program) The closest thing I’ve found is a parcours trail on hilly terrain, but cant seem to find something that I could use as a 20 inch plyobox, not even a stump.
Do you know of any folding plyo boxes or stools? Do MTI athletes workout at crossfit gyms?
ANSWER
We have athletes around the world follow our programming in their garage gyms, big box gyms, or during open gym hours at crossfit affiliates. Be resourceful.
– Ro
QUESTION
After listening to you on the hunt backcountry podcast and looking through your website I am very interested in a training package to help me get in shape for hunting season. I intended to purchase your backcountry hunting plan but after hearing more about it I couldn’t handle it at this point and feel like I need to start from scratch as I have become out of shape.
Just a little bit of background on myself, I have always been an avid hunter and used hiking and hunting to keep me in shape until now. I was in decent shape last summer and ran a couple 5k’s until I tore up the ligaments in my ankle the night before the bow hunt started and was unable to do much hunting at all because of it. We also had a new baby the first week of October and started building a new house so needless to say I didn’t get out much. Between working on the house, eating poorly, drinking to much and not exercising at all for last 6 months it time to make a change. I don’t have a real strenuous backpack hunt scheduled this year just lots of day and overnight hunts. So I would like to start some type of program now to help me get into good enough shape to hunt hard this year and not burn out after five miles like in years past. Then next year start the hunt backcountry hunting plan to further improve.
ANSWER
Also – fix your diet. Our recommendations are
HERE.
– Rob
QUESTION
Heard about you guys and your LE training plans from a friend so I was wondering how your programs work. If you purchase the program does it just provide workouts? And also do I need to have crazy equipment to complete these workouts? Thanks
ANSWER
With a plan purchase you get a username/password access to the training sessions.
Each plan product page includes tab for Sample Training and Required Equipment – so you can know ahead of time what our programming looks like (and try it first) as well as the needed equipment.
Our front line LE programming is captured in our
Spirits Series of training plans. The first plan in the series is
Whiskey.
– Rob
QUESTION
My biggest goal for my fitness right now is to become physically prepared for all situations, I.e., not having to worry about running, rucking, fighting, lifting, swimming, etc., and just be able to complete any challenge presented without feeling like I need to reevaluate my training.
Right now I’m working on completing Valor. Is there a program I should “graduate” to once I’m done?
ANSWER
I’d recommend you move on to the plans in our military focused
Greek Hero series of plans. Start with
Hector.
These plans are designed to be the day-to-day programming for SOF military personnel and other military athletes who aspire to that level of fitness.
– Rob
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