QUESTION
Good morning, I was interested in subscribing and was wondering if you had a list of plans included on your website? I clicked a link to see a list but the page was not found.
ANSWER
Here are the links to all the plans included, broken into categories:
Included with your subscription is access to all 190+ MTI Training plans for Mountain, Military, Law Enforcement, Fire/Rescue, and General Fitness. Click the Links below for complete lists:
-Rob
QUESTION
I heard about your company on the Art of Manliness podcast, and I was excited about it right away. I am hoping to one day join a special forces community, and will definitely be looking to buy one of your programs before I do. I was reading your blog on the Relative Strength Test and had some questions; I first assumed the “Standard” that you set to be a benchmark before you start an intensive training program, but when I compared the strength standard numbers to the Relative Strength Assessment, I found that if I met the Strength Standard I’d get a 5.7 on the assessment, higher than your 5.67. (I got that number by using 1.1xBW for the Power Clean since it wasn’t listed in the Strength Standards, but that is approximately what most of your “lab rats” scored.)
So, to get to my actual question – what is the Strength Standard really referring to? Is it a starting point or an end goal? Secondly, if you were to recommend one of your programs to match the JTF2 or CSOR (Canadian Spec Ops) selections, which would it be? I would assume the SFOD-D/SAS or BUD/S, respectively, would be the most appropriate, but you’re the expert.
ANSWER
Understand the idea isn’t to take your most recent 1RM’s and score them that way, but to conduct the assessment at one time. I’m not sure how you did it, but completing the assessment at one time is the intent, and can impact the scores.
The overall goal of the assessment set a strength standard both on the bottom and top ends. Some tactical athletes go to far on the strength side, especially in a specific lift, at the potential cost of other important fitness attributes such as work capacity and endurance.
In general, I’d want line unit tactical athletes to score a “Good” as a minimum – or 4.5. Special forces on the military sides, and full time SWAT/SRT units on the Law Enforcement side I’d want to score in the “Excellent” range – 5.0 or higher … but not too high.
I don’t follow you on the power clean score. You use your 1RM, not your bodyweight. You plug in your finishing 1RM load to the equation.
I’m 49, and am too strong. Less emphasis on strength training would cause me to lose some extra muscle mass and weight, and give me more time to work on endurance.
– Rob
QUESTION
I am an Army Medic currently training to drop a packet to RASP come end of year 2017. I currently am using the APFT plan right now with great success as I have added 20+ points to each record PT test I have taken in the last 6 months. Therefore I have confidence in the military programs the MTN offers. With that said I am looking into purchasing the 357 Strength plan as well.
After reading over the sample training from the program I am curious as to if I can run the strength program at the same time as the APFT program. I need to get stronger but would also like to keep up my ability to max PT tests (right now I am hitting 280) and be strong enough to attend that school. Is doing that recommended? If so do I need to drop certain exercises or days from either program? What do I need to know before starting this?
ANSWER
What we recommend is not to try and maintain a high APFT score all the time. You know when you have an APFT coming up, and we recommend 6 weeks before hand, dropping out of whatever training you’re doing and completing the
APFT Training Plan directly before your APFT.
After your APFT, drop back into different training. Our recommendation would be plans from the
Greek Hero series.
– Rob
FOLLOW UP QUESTION
That makes sense. So if I wanted to keep up both long/short endurance running and strength work, which military program would provide the best balance? I’ve looked over plans for selections but I’m not heading to any of those in the near coming months.
ANSWER
Valor concurrently trains gym-based strength and work capacity, chassis integrity (mid-section) and running and ruck running speed over ground.
– Rob
QUESTION
I am going to be using your swim improvement plan to prepare for PAST later this year.
How is this best integrated alongside other training (bodyweight exercises, running, etc.)?
Would you advise against running 5 days a week alongside the 5 days a week of swimming, in regards to overtraining, or is it plausible to do both?
Any advice would be greatly appreciated.
ANSWER
The
USAF PAST Plan includes swimming 2 days/week and running 3 days/week. Best would be to do it in isolation.
Can you double up? Depends upon your fitness. If you stop making the progressions in the plan, stop.
How? 2-a-days. Do the extra endurance (swim or run) in the evenings.
– Rob
QUESTION
I report to OCS in September (18 weeks), but I won’t have access to a gym until the last 6-8 weeks because I’ll be traveling over the summer. I’m relatively fit in that I can crank out bodyweight exercises and run all day long, but I’m not particularly strong.
What plan would you recommend for someone who’d like to build strength with limited equipment between now and OCS. I know I’m asking for a lot without solid access to a gym, but I have 25# dumbbells and an 80# sandbag from my current training, so I’m leaning towards Humility, followed by the Military On Ramp, followed by your OCS plan. Unfortunately, I don’t have the time to complete all three, so I’m in a bit of a dilemma.
Any advice you can offer would be greatly appreciated.
ANSWER
Good luck! Excited for you!
– Rob
QUESTION
Firstly, let me say that you guys have set something amazing up here. The extensive creation and adaption of your plans is remarkable.
I am in the security industry; club security, VIP protection, small events, etc. I train heavily in martial arts and general fitness. However, I would be interested to see if any programs are suited to the security, particularly bodyguards, industry. Most people think it is a size and strength engagement to deter and neutralise attackers. I, personally, feel that this is not the case alone. We are faced with situations that require speed, fast and complex thinking and decision making, brute strength to repel people much larger and stronger than us, use agility, sudden bursts of speed, and in certain times required to pick up and carry clients in often awkward positions.
I looked over your LE programs thinking this would be the most related industry. In Israel, we used a lot of calisthenics for our training. I am wondering if your FBI Special Agent or US Marshals programs would be the most suited for someone like me, or is my argument invalid and any program would work?
ANSWER
I’d recommend the day-to-day programming we’ve developed for Law Enforcement Patrol and Detectives. Our most recent iteration is found in the
Spirits Packet of training plans. Each of these plans concurrently train gym-based strength, work capacity with an emphasis on sprinting, upper body hypertrophy, Chassis Integrity (mid-section strength) and TAC SEPA (Tactical Speed, Explosive Power and Agility).
More on the plans and the packet
HERE.
– Rob
QUESTION
I have used a few of your plans previously. Starting next Monday, I will have 17 weeks until I attend an SFRE. If I pass, then I will attend Selection approximately 8 – 12 weeks after that. I see that you have an SFRE training packet that is 7 weeks long. I have also scrolled the Selection Training Packet. How would you recommend I approach my training? Should I start in the Selection Training Packet and then transition to the SFRE 7 week plan? I’m currently using your 4-week run improvement plan. Should I utilize that as well as the 4-week ruck improvement plan?
ANSWER
Continue with the Running Improvement Plan for 3 Weeks.
If you only have 8 weeks between SFRE and SFAS, still take a week off, do weeks 1-6 of the Ruck Plan, skip week 7, and complete week 8 (it’s a taper) directly before SFAS.
If you have more than 8 weeks, after your week off, re-do 2-3 weeks of Valor, then roll into the Ruck Plan.
Good luck!
– Rob
QUESTION
I am a police constable with Waterloo Regional Police Service. I am interested in a workout plan based on 4 days a week. Maybe just something for an 8 week period for now. I have a gym in my condo building with most things. I am willing to improvise as well.
ANSWER
Our
Spirits Series of training plans is our most recent day to day programming for Law Enforcement Patrol & Detectives. These plans are 4 days/week with an optional 5 day. Start with
Whiskey.
– Rob
QUESTION
I’m nearing the end of the Military On-Ramp training plan and have found that the impact on my hips has been pretty grueling. This is likely a result of the ruck runs and mile repeats. Are there any exercises you recommend to act as supplements to the plan to keep those smaller hip stabilizing muscles happy and healthy?
ANSWER
– Rob
QUESTION
Hope this message finds you and your organization doing well. I have been a longtime loyalist of your programs throughout my military career.
I have a question. My son, who is 16 years old, 6’5” and weighs 190 lbs, is looking for an off- season strength training program to improve in basketball and JROTC Raider competitions. What program would you recommend for him?
ANSWER
With his height, be safe and smart in terms of loading for the back squat.
Don’t be fooled by this plan’s simplicity. It has been one of our most successful pure strength progressions for prep and pro athletes.
– Rob
QUESTION
I’m a 50 year old “military” athlete. After a significant amount of training and completion of a school, I finally have some time to let my body heal. A local doctor has been keeping me going through multiple steroid injections at injury sites. Both my left shoulder and my right elbow need some significant rest to heal and recover properly. I’ve been doing some running since I’ve been back from school, but I need more. I looked at your injury recovery plans, but they assume I have one good arm. I don’t.
Do you have a suggestion for a plan I can follow to try to maintain some level of fitness while my elbow and shoulder recuperate?
ANSWER
– Rob
QUESTION
I ETS from the National Guard this month after 6 years in. My plan after this is to get a SEAL contract with the Navy, go through the necessary prep schools, then bud/s, etc. However, I’m not planning on talking to a recruiter for about 10-12 months at least because I have a dilemma that I request your help with…
I was 5’9” and 178lb when I joined the Guard. That’s the healthiest I’ve ever felt. I was fully functional, athletic, strong, durable, fast. Over the course of my Guard career I’ve let the fitness slide. Right now, I am 24 years old and 150lb at 5’9”. Because of this, I want to wait at least 10-12 months before beginning the process of getting a SEAL contract, or at least before any ship date. I obviously need to gain weight/mass back, as well as regain a solid base fitness level. I have the athlete subscription and access to a gym with every piece of equipment I would need for any of the programs.
So, my first question is: where should I start? The thought crossed my mind to start with the hypertrophy program then maybe one of the other strength plans followed by all the plans in the bud/s selection packet. I think that this layout would take almost exactly a year. Am I on the right track with this plan or do you have other suggestions?
What should be a goal bodyweight for me to reach? My nutrition hasn’t been perfect, but I do eat clean most of the time already, so following any nutrition guidelines won’t be an issue in this endeavor.
Also, what is your opinion on dipping tobacco? I’ve dipped for a few years but I quit today. Won’t be able to dip in any of the schools for the Navy I expect so I figure quitting now will be easier than dealing with that shit later on where it would just increase the stress and difficulty of training.
If you have any other suggestion, wisdom, or critique to share regarding my situation, I’m all ears. As my father would say: “give it to me straight, Doc”. Thank you for your time and support of all the tactical athletes out here, whether they be pros or beginners.
ANSWER
Programming …. You have time, so I’d recommend you begin with one of our plans from the
Greek Hero Series – specifically
Hector. This plan trains strength, work capacity, endurance and Chassis Integrity. It will set a solid base moving forward.
Bodyweight? I’d like you at 170-175.
Dipping? You know the answer.
Good luck!
– Rob
QUESTION
I am a Law Enforcement officer and a reservist. I would like to start with the Navy PST training plan, but I do not always have access to a pool. On pool training days what could I do to substitute?
After completing this plan which Law Enforcement plan would you recommend as a fitness plan? I would also consider a SWAT plan later after this LE plan.
ANSWER
After? Roll into the
Spirits Series of plans for LE. These deploy our most recent iteration of Fluid Periodization and concurrently train strength, upper body hypertrophy, work capacity with an emphasis on sprinting, tactical agility and chassis integrity/core strength. Start with
Whiskey.
– Rob
QUESTION
As a former military athlete and current mountain athlete I’ve been using your programming for quite awhile now. And seem to enjoy each new program more than the last. This might be an odd or out there question but I am about to start a surgery residency and curious about training options. Surgery demands lots of time running around the hospital and even longer time spent standing in one place but still requiring a high level of mental and physical performance. Do you have any current training plans that reflect the need for this kind of stamina? As of now after long days in the OR my legs and back ache. I totally understand that this type of training and fitness is way different from the military/LE/Fire and mountain athletes you currently train but figured I pick your brain anyway. It may even be interesting to see if improved fitness improves subjective measures of performance in the OR at some future time. Along those same lines my overall time for training will diminish significantly with regular 80+ hour work weeks , obviously I will not be able to maintain the same level of mountain fitness as I currently do but any ideas for good programs to follow with this limited time restraint? Thank you for your time.
ANSWER
Programming-wise I don’t have the perfect plan for you, but I think I have a place to start which will help with your busy schedule. I’d recommend the
Stuck in a Motel Training Plan. This is a great, efficient, minimal-equipment plan that with a couple pairs of dumbbells you could almost do in a closet. It includes endurance (running) – so you can get outside also.
– Rob
QUESTION
Hey rob, I’ve been following my own training for awhile but have seen some glaring weaknesses that are not improving no matter how much I work on it. Here are my stats,
185 lbs
20 years old
6’3″
2 mile run: 11:50
2 minutes pushups: 100
2 minutes sit ups: 80
20 pull ups
Bench: 230 5 reps
Squat: 175 lbs 5 reps
Deadlift: 275 5 reps
As you can see my squat is really low. In my current training plan I am sprinting 3 times a week and doing a tempo run once a week. Calisthenics 3 times a week, strength 3 times a week, and rucking twice a week. I have been making good gains on this program but no matter what I do my legs will not get stronger. I started squatting 3 times a week for 5×5 and it’s been a month and it’s only gone up 15 pounds. My legs have been a weakness all my life. So my questions are…would big 24 help me or any other program? And would I have to stop running as much in order for my strength to grow? I am currently waiting for a waiver to clear so I can enlist in the US Army.
ANSWER
Yes on
Big 24 Strength – and you could do 2-a-days and run in the evening. You’re still young, and growing into your body. In 3-5 years my guess is you’ll be north of 205 in bodyweight. With this mass will come strength.
– Rob
QUESTION
I purchased the subscription plan and I need some advice on which program I should follow. I’m currently a Major in the National Guard with Special Operations Detachment Central. Basically, I’m a former 18A team commander and now I’m doing some staff time. In addition, I’m a full time student at Law and I will be studying for the Bar Exam all summer and then heading back in the fall for a masters degree in tax law. I have a one year old son. Needless to say, I’m busy, but I allocate an hour and a half to the gym Monday through Saturday. My wife likes to work out with me and since she was a D-1 gymnast, she can do all of the exercises, so if there’s something that we could both do together, that would be a major plus.
For the most part, I like to work capacity type workouts with some strength mixed in as well. Any suggestions would be great.
ANSWER
– Rob
QUESTION
I am looking at getting more information on how to develop a workout plan that may fit my needs or people who are asking me for advice and routines. I have a general understanding of your TLU designing but am still looking for advice and tips on the matter. Also, I was wondering if there were any plans on making the exercise library to have the option of dividing it up into muscle groups how it was in the past?
ANSWER
I’m not sure what you’re asking … we don’t do individual programming. Have you taken our online TLU programming course? Have you seen the TLU strength plan.
Exercises? No plans to change organization … we’ve found the alphabetical listing works best for the vast majority of athletes following our work.
– Rob
QUESTION
I’m a little confused about what program would benefit me the most.
I am a full time firefighter and a military reservist, so I need to be able to perform at a high level as a firefighter while being able to ace an apft at any given time.
What do you recommend?
ANSWER
Train for your full time job first. Our top level programming for fire/rescue athletes is found in the
Big Cat Series of plans.
APFT? These plans aren’t optimal for the APFT, but I don’t think you need to be APFT-elite at all times. Chances are you’ll know when an APFT is schedule and can train up for it specifically. What I’d recommend is 6 weeks out from an APFT, drop out of the Big Cat plans and complete the
APFT Training Plan. After your test, drop back into the Big Cat plans.
– Rob
QUESTION
Recently I finished Humility, and was at Fortitude’s first week. Last week I had an accident, and now I’m wearing a cast on my dominant hand. The doctor said I still have four more weeks till the removal of it. The main question is, go back to humility or the high impact of the burps will be to much? Stay with Fortitude, or start another plan? Perhaps the pt improvement program or something else that you might recommend?
ANSWER
This plan trains the rest of your body around your injured limb.
– Rob
QUESTION
I’m getting ready to move, and am looking to join a Fire Department in my new city. I was looking at completing your “Rookie Packet”, but subbing several plans for others. I’m not in the greatest shape for the Fire Service. Initially, I subbed out “Military On Ramp” for “Fire Rescue On Ramp”, the “Military Endurance Plan” for “Fire Tactical 1”, and maybe even the “Operator Ugly Train Up” for “Fire Rescue Fitness Assessment”.
It’d look like this:
1. Fire Rescue On Ramp
2. Humility (which I’ve enjoyed the new version; I hate burpees even more now!)
3. Rat 6 w/ old-Running Improvement in Week 5 of Rat 6
4. Fire Tactical 1
5. OU Train Up/FR Fitness Assessment Training
But after reading through your new “Fire Academy Plan”, I made the observation that it looks similar to Humility. It progresses the Quadzilla Complex and Scotty Bobs for strength and keeps the calisthenics, but throws in more Fire Ground Endurance and Fire Rescue related endurance aspects. I was wondering if the “Fire Academy Plan” would be a good substitute for “Humility”. Or, if it even fits into the modified “Rookie Packet”, where it would do so.
Thanks!
ANSWER
After the Academy plan, move on to the plans in the
Big Cat series for F/R Athletes.
– Rob
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